Body & Soul 2020

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Health • Fitness • Mind • Spirit • Medicine • Well-Being © Berthoud Weekly Surveyor

September 24, 2020

October is National Breast Cancer Awareness month Dr. Helen Fickel —

a pioneering woman — 7

Smart technology helps keep babies safe — 9 Wabi sabi – embrace the perfectly imperfect — 14

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BERTHOUD WEEKLY SURVEYOR

“Covering all the angles in the Garden Spot” © Berthoud Weekly Surveyor • September 24, 2020

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Dry needling therapy

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re you constantly rubbing the knots in your neck or back muscles? Does your knee or hip ache? Do you experience sciatic pain that radiates from the buttock region down the back of your leg If so, you will definitely want to try an amazing treatment procedure, Dry Needling (DN), offered by physical therapists.

Muscular tightness and spasm caused by stress, poor posture, or injuries can lead to compression and irritation of the nerves exiting the spine. When the nerves are irritated, they cause a protective spasm of all the muscles they connect to or innervate. This protective spasm or tightness can cause problems like sciatica, carpel tunnel, low back pain, tendonitis, osteoarthritis, headaches, decreased mobility and chronic pain.

Physical therapists insert small, thin needles into the muscular trigger point (knot) causing the muscle to contract and rapidly release — an involuntary spinal cord re ex. Releasing the trigger point improves exibility of the muscle, provides pain relief, and decreases symptoms.

Similarities exist between dry needling and acupuncture — they both use solid dry needles in contrast to a hollow hypodermic needle used for injections. However, there are differences too, acupuncturists, according to traditional Chinese medicine, insert the needle into acupuncture points situated on meridians where qi (life energy) ows, whereas physical therapists insert the needle into the skin and muscle directly at a myofascial trigger point.

Side effects of DN include muscular soreness and can last for a few hours up to

two days. Light exercise, heat or ice can be applied to the Surveyor muscles after treatment to reduce soreness.

Columnist ae Russo, former office manager at Physical Therapy Doctors was initially hesitant to try DN. She states, “I was reluctant to try DN initially because I don’t particularly care for needles. However, after watching an 84 year old man — who could barely walk into the clinic — leave the clinic performing a jig, and three subsequent clients left extremely happy, I decided to try it. The needling didn’t really hurt. I just felt a tiny, momentary jolt in my muscle. I had immediate pain relief in my hip and increased hip range of motion. I’ve been able to walk on the treadmill pain free for the first time in years.

Dr. Caroline Nurse practitioner and breast cancer Creager, PT, DPT survivor, Jennifer Knodle, recently tried dry needling for the first time. I woke up this morning and had 100 relief from my back pain. She was not only pleasantly surprised by how much dry needling reduced her muscle tension, but how it improved her circulation and lymphatic ow. I had a double mastectomy with lymph node removal, and this has caused my hand and elbow to hurt from swelling in the joints. The dry needling has improved my circulation, lymph drainage, and decreased the swelling and joint pain in my hand and elbow. I would definitely recommend dry needling. The relief is so much greater than the mild discomfort from the needling.

If you’re on pins and needles and can’t wait to try out this unique technique, Physical Therapy Doctors would like to offer you 50 off your first dry needling session if you contact them by Oct. 15. Visit their website at www.physicaltherapydoctors.net or call them at 970-532-2533 to schedule a dry needling session.

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INDEX Dry needling therapy ........................ 2 Why the u shot is so important in 2020 .................................................... 3 COVID-19 breast cancer guidelines . 4 Keep your fitness on track ................. 5 A joyful journey .................................. 6 Dr. Helen Fickel — a pioneering woman ............................................................. 7 Turning to art, music therapy during tough times ........................................ 8 Smart technology helps keep babies safe ...................................................... 9 8 small steps to help destress .......... 10 What is forest bathing? .................... 11 Did you know — traveling ............... 11 2020 — Looking back and looking forward ............................................. 12 Coping with the loss of a loved one during the pandemic ........................ 13

Wabi sabi — embrace the perfectly imperfect........................................14 Suicide and social distancing ........15

Body & Soul 2020© is published in Berthoud, Colo., by the Berthoud Weekly Surveyor. The publishers reserve the right to edit, classify or reject any advertising or news copy.

Liability for any newspaper error in an advertisement shall not exceed the cost of space occupied by error. The publishers assume no liability for any advertising which is not published for any cause. The publishers assume absolutely no obligation or responsibility for subject matter in copy placed by its advertisers or their agents.

It is also understood that the advertiser and the agency placing such advertising jointly and severally agree to indemnify Berthoud Weekly Surveyor, LLC against all expense, loss or damage sustained by reason of printing such copy.

Why the flu shot is so important in 2020 Special to the Surveyor Millions of people across the globe get u shots each year. Flu shots protect people against in uenza, but they might provide even greater benefits in 2020.

As the world continues to confront the outbreak of the COVID-19 virus, it s imperative that people everywhere take every step necessary to protect themselves and others. The Centers for Disease Control and Prevention notes that a u vaccine will not protect people against COVID-19. However, u vaccines have been shown to reduce the risk of illness related to the u. Those illnesses weaken people s immune systems, making them more vulnerable to other viruses, including COVID-19.

Flu vaccines have also been shown to reduce the risk of hospitalization.

That s a significant benefit of being vaccinated, as people who get their u shots can indirectly help hospitals conserve potentially scarce resources.

As the COVID-19 virus rapidly spread late in the winter of 2019-20, many hospitals across the country and even the globe were stretched incredibly thin. So anything ordinary citizens can do to alleviate such bur-

dens can help save lives while also making hospital workers jobs easier and less stressful.

Many people may be concerned about going out and getting a u shot in 2020. That s especially likely for people who live in communities where the COVID-19 virus is spreading. However, the CDC notes that

getting a u shot in 2020 is an essential part of protecting your health and the health of your family. Many doctor s offices are now insisting patients wait in their cars until doctors are ready to see them, and masks may be required when entering the doctor s office. Such measures can reduce the risk of getting the COVID-19 virus when visiting a doctor s office for a u shot or another visit, so patients should not be hesitant to receive their vaccinations in 2020. Patients can follow such protocols even if their doctors are not insisting they do so. The same safety measures can be followed by people who intend to get their u shots from neighborhood pharmacies.

Flu shots are vital to individual and public health every year, but the importance of being vaccinated against in uenza in 2020 is heightened as the world continues to confront the outbreak of the COVID-19 virus.

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COVID-19 and breast cancer guidelines

Special to the Surveyor The novel coronavirus COVID-19 first appeared in late 2019 and has changed life for the forseeable future.

While many people are quick to focus on the ways COVID-19 has impacted their abilities to shop, visit with friends and relatives or travel, the virus has made life especially difficult for people with preexisting health conditions.

Medical News Today reports that the symptoms of COVID-19 may be more severe for breast cancer patients. Furthermore, the Centers for Disease Control and Prevention notes that undergoing cancer treatment can weaken the immune system, further increasing a person s vulnerability to infection. Specifically, targeted therapies, chemotherapy and radiation can weaken the immune system and compromise its ability to fight off the coronavirus. Furthermore, these treatments also may cause lung problems that can exacerbate COVID-19 symptoms, particularly among breast cancer patients whose cancer has metastasized to the lungs.

In April 2020, new guidelines for the prioritization and treatment of breast cancer patients during the COVID-19 pandemic were released, compiled by a group of U.S. medical organizations, including the National Accreditation Program for Breast Centers, the American College of Radiology and the Comprehensive Cancer Network. At hospitals where resources and staff have become limited due to COVID-19 treatment efforts, doctors have had to define which breast cancer patients need urgent

care and which can have delayed or alternative treatments. These measures can help balance maintaining positive survival outcomes as well as reducing risk of exposure to the virus, according to the American Society of Breast Surgeons.

Breast cancer patients have been broken down into priority levels of A, B and C for urgency of care.

• Priority A A patient has conditions that are immediately life-threatening or require urgent treatment.

• Priority B A patient has conditions that don t require immediate treatment, but he or she should begin treatment before the end of the pandemic.

• Priority C A patient has conditions for which treatment can be safely put on hold.

Breast cancer patients are further urged to take extra caution in their daily activities to help reduce the risk of contracting COVID-19. That means always wearing a mask or another face covering when interacting with other people. This advice may be applicable even if a six-foot distance can be maintained. Wash hands frequently, especially when coming in from public places. If possible, ask a friend or family member to do your shopping or run errands for you to limit exposure to other people and crowds.

Breast cancer patients may have to discuss the possibility of altering or delaying treatment for breast cancer with their oncologists because of increased risk factors presented by COVID-19.

Together, patients and doctors can work to keep breast cancer patients as healthy as possible.

A subscription to the Berthoud Weekly Surveyor is only $37 in the 80513 zip code and $47 elsewhere. For more information go to:

www.berthoudsurveyor.com

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Berthoud Weekly Surveyor September 24, 2020 Page 5

Keep your fitness on track T Health h • Fitness • Mind • Spirit piri p irit • Medicine dicine • Well-Being W

he device called a fitness tracker/activity tracker has been around since the early 2000s. The features included vary greatly from just counting steps to measuring calories burned, monitor heart rate and blood pressure, body temperature and much more.

So far, I have relied on a free smartphone app to know about my health, but it s fairly basic. It tracks my steps, number of minutes Surveyor walked and calories burned. It gives me weekly, monthColumnist ly and yearly average steps taken. Two good free apps for this are Pacer and Stepz.

For those wanting more information, the choices are many, to the point of being almost overwhelming. Here is a sampling with different features and at various price ranges.

The armin Vivoactive 3 Music smartwatch is on the high end of price spectrum at 240. The music in the title means you can download 300 songs to enjoy during your workBob outs. It comes preloaded McDonnell with sports apps, running, swimming, strength training, etc. it has a round watch-like dial face.

Even pricier is the Apple Watch Series 5, with a price tag of 384. It addresses the issue of music like the Vivoactive in that it streams your entire Apple Music library, podcasts and audiobooks.

This version of the Apple Watch is waterresistant and can check your heart rate. Swimmers will be glad to hear its water-resistant.

Fitbit Charge 4 There are many versions of the Apple watch

available.

Less pricy is the 130 Fitbit Charge 4. It has built-in PS to track your run or hike. Presumably, it would also be helpful if you get lost.

There are other versions of the Fitbit with differGarmin Vivoactive 3 Music smartwatch. ent features and prices.

The Charge 4 monitors your heart rate 24/7 and can be set to buzz when you reach your target exercising heart rate. It plays music via Spotify and is water-resistant. It resembles a bracelet more than a conventional watch.

One company, called Whoop has a membership plan that helps you get fit. For 30 a month (minimum of six months) you get a Whoop wrist strap. The strap tells you a lot about your body. If gives you feedback on your body s strain, recovery and sleep patterns. The strap also has information about your resting heart rate and respiratory rate.

It should be noted that the WHOOP strap does not count steps and has no direct data readout. It looks like you need a phone app for that. A monthly performance assessment report is also provided with membership.

One smartwatch/fitness tracker that caught my eye is the oretrak. The cost of 49.95 seems reasonable. I like the slim bracelet look of it.

KoreTrak The oretrak shows the time of day and date and has some fitness features that interest me. This includes blood pressure, calories burned and how well you sleep.

One feature that may appeal to more than just me is the oretrak encourages you to stay active. When the device senses you haven t moved in a while (maybe sitting at a computer), it sends an inactivity alert.

I do have a couple of concerns about the oretrak. I have not determined if it counts steps. Also, some of the reviews of this fitness tracker have not been that strong.

In summary, there is a wide, wide range of body-worn devices that measure different aspects of your fitness and movement. The trick is to research thoroughly and find the one that provides the information you seek and is within your budget.

Whoop wrist strap.

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A joyful journey T

here is a place where humans are few and cows are numerous. It is a place where mountains soar above the largest high-altitude alpine valley on earth. The valley is 7,500 feet above sea-level and some of the peaks that surround it reach 14,000 feet. At 8,000 acres, the San Luis Valley encompasses six counties and contains portions of three more.

The valley is also home to the headwaters of the famous Surveyor Rio Grande river.

Columnist Facts aside, the San Luis Valley is considered a magical place, and many people happily live a peaceful and off-grid existence here. It is home to Crestone, this tiny town is said to have more religious centers per capita than anywhere else in the world.

Crestone is about a half-hour from Joyful Journey Hot Springs, which is located in MofHeidi fat, population 120. Head Kerr-Schlaefer east on Highway 285 and in 20 minutes land in Saguache, a slightly bigger community with around 500 residents. The hot springs are also about an hour from Great Sand Dunes National Park.

A soak at Joyful Journey is a wonderful way to experience the enchanting calm of the San Luis Valley. It’s not only a hot springs destination but there it has lodging and camping too. If you have always wanted to stay in a yurt, for instance, they have those. They also have lodge rooms, tipis, RV sites and campsites. There’s also a two-bedroom home available to rent.

In addition to lodging, this is an event venue hosting yoga retreats, medita-

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tion retreats and more. Lastly, they offer spa services.

Most of us, however, visit because of the hot springs.

There are three pools and a built-in fire feature on one of the patios. The pools are sheltered from the elements by see-through plastic walls that allow for expansive views of the San de Cristo mountain range. In fact, soaking here at sunset can feel like sitting in the middle of a Rocky Mountain postcard.

The hottest pool is connected to the other two by a boarded walkway with a rope railing. This walk provides unfiltered panoramas of the photogenic mountain range.

The pools are heated to between 98 and 108 degrees. The water has a combination of beneficial minerals like magnesium. The hottest pool is therapeutic for sore muscles and joints or those suffering from arthritis. The cool pool is for visitors who want to receive the benefits of a soak here but can’t tolerate hot water. The mid-temp pool is perfect for a long soak.

During Coronavirus, please be aware that a limited number of visitors will be allowed into the pool during a two-hour session. While not required, it is recommended that reservations be made ahead of your visit. There are extended soak times for guests of Joyful Journey’s lodging allowing for an immersive experience in the early morning or late evening.

Learn more at JoyfulJourneyHotSprings.com.

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Dr. Helen Fickel — a pioneering woman

hen 23-year-old Dr. D.W. McCarty stepped off the train in Berthoud to set up a medical practice in 1892, he probably didn’t have a clue that 40 years later his daughter would follow him into medicine.

Helen McTales of the Carty Fickel Little Thompson did just that in 1933 when she was the only female member in a class of 52 graduates from the University of Colorado Medical School and came home to Berthoud to work as a general practitioner Mark French from 1933 to Surveyor Columnist 1946.

When Helen’s father arrived in Berthoud in the early 1890s, the tiny farm town was a collection of houses and business buildings clustered around the Colorado & Southern railroad tracks.

The doctor boarded at Turner’s Grandview Hotel at the corner of Fourth Street and Massachusetts Avenue and had a horse and buggy held for him at the local livery stable for emergency house calls.

When automobiles came on the scene

in the early 1900s, McCarty purchased a five-passenger Maxwell touring car and used it to cover a territory that extended from Berthoud to Johnstown and Mead.

In 1929, ten years after the death of his wife, Jennie, McCarty’s medical career was cut short when he suffered a severe coronary attack. He closed the office building he built in 1899 at 338 Massachusetts Ave. and discon- tinued his practice.

In 1933 when daughter Helen completed her internship at Colorado General Hospital, he talked her out of training to be a psychiatrist and invited her to return home and open a doctor’s office in the family home at 45 Seventh St. Knowing the importance of a car at a time when most doctoring was done through house calls, he also purchased an Oldsmobile automobile for her use.

Helen accepted her father’s offer, relocated to Berthoud and changed two ground oor rooms in the home to a doctor s office. The maid s quarters were converted into an examintion room, and the living room was transformed into a waiting area. The basement was also outfitted to serve as a lab.

When her father’s patients learned that Helen was practicing medicine, they began calling to request her services.

Since there were two Dr. McCartys living in the home and they both answered the telephone, people began referring to Helen as “Dr. Helen” to distinguish her

from her father.

Former patients — many in their seventies and eighties — continue to address her by that title today.

In the fall of 1933, the 26-year-old Dr. Helen established a practice in Berthoud that kept her busy around the clock. She received patients at her home office and made house calls at all hours of the day.

She volunteered to give smallpox vaccinations at the local high school, delivered babies and fit patients with eye glasses. She attended to broken bones and contagious illnesses and used her automobile as a makeshift ambulance when emergencies arose.

Her car became an ambulance late one night when she was called to a home several miles east of Berthoud to treat a farmer who was suffering from appendicitis.

Helen recalled, “I told his wife I would have to take him to the hospital. They had some small children and she thought she ought to get somebody to look after them while she went to the hospital. So she went outside and backed into my car and broke the headlights. I had to drive to Longmont in the dark with no headlights. I think one of them would shine up in the sky so at least some- one could see me coming.”

The elder Dr. McCarty proved to be a valuable mentor to his daughter.

Helen remembered that, “I learned more from working with him than I learned in all my years in medical school.”

Her father was an old-time doctor who was trained to diagnose by using his senses of smell, taste and feel. Ac- cording to Helen, it wasn’t uncommon for him to make a diagnosis upon walking into a home and detecting a distinctive odor.

Other insights he shared with He- len also proved invaluable. At the end of her first month, Helen told her fa- ther that she must mail out her bills.

He replied, “You never need to do that.

These farmers are reliable and you don’t ever need to send them a bill but maybe once a year. They’ll pay you when they harvest their crop.”

Helen remembered, “And so I did and it worked, but it probably would- n’t work that way now.”

In short order, delivering and car- ing for babies became Dr. Helen’s favorite part of the practice. In the 1930s when she began her career, pre-natal care was nearly non-existent and the first call to the doctor came when it was time to deliver the baby.

Helen delivered dozens of babies in area homes and set herself apart from her fellow doctors by following up with postnatal care for at least three weeks after the birth of the child.

Her commitment to improving the care of infants was so strong that for a year she drove to Estes Park one day each week to work in a well-baby clinic that had been set up in the mountain community.

In 1942, when Helen married a young dentist in town, Dr. Bruce Fickel, the world changed along with her name.

Photo special to the Surveyor

Helen McCarty (now Fickel) stands with her father, Dr. D.W. McCarty, at her graduation from the University of Colorado Medical School in 1933.

America entered the war, and in June of 1943, Bruce was “procured” for military service in the war effort. Penicillin emerged as a miracle drug, and a new era of medicine was under-way.

When Bruce returned from the war in 1945, the couple started a family that grew to include son Bruce Jr. and daughter Jane.

Helen closed the doors of her practice with the idea of returning to it when her children reached high school age. Doctoring was placed on the back-burner as she plunged into motherhood and community affairs.

By the 1960s when Helen planned to resume her practice, it was appar-ent that antibiotics had changed the field of medicine to the extent that she would need to re-train.

Rather than return to school, she redoubled her volunteer efforts in community organizations that includ-ed the Presbyterian Church, Girl Scouts and the local historical society.

A few years ago, Dr. Helen — the oldest graduate of the University of Colorado School of Medicine — was honored at the school s commence-ment exercises.

The field continues to hold her interest as she marvels at the latest advances and miracles of modern medicine. When re ecting on her career as a physician, Dr. Helen said, “I love people and I was pleased knowing that I could be of service to them in their time of need.”

Members of the Berthoud commu-nity attest to the fact that over the years she did exactly that and her efforts were greatly appreciated in this small town.

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Turning to art, music therapy during tough times

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By Shelley Widhalm The Surveyor

Can art and music therapy provide relief from the stresses and unsettling emotions brought on by the COVID-19 pandemic?

Art therapy is known to help with emotional and psychological well-being, including self-discovery, self-esteem, interpersonal skill development and stress reduction. As a complement to traditional mental health therapy, art therapy also can help improve the mental health of those dealing with anxiety, grief and loss, dementia, depression, eating disorders, physical illness, trauma and physical illness, among other issues.

Art is an expressive medium and engaging in it is a way to slow down and explore issues, emotions, feelings and responses to the interior and exterior world, such as what is being experienced right now with the pandemic and global recession.

“Art therapy is a mental health profession that uses the creative process of art making to improve and enhance the physical, mental and emotional well-being of individuals of all ages,” as stated at the website for the Colorado Art Therapy Association, www.arttherapycolorado.org, an affiliate of the American Art Therapy Association.

Art therapy combines the disciplines of visual art, human development and psychology. It is taught by art therapists, who are master’s level professionals with a degree in art therapy or a related field. The therapists teach classes and workshops in a variety of places, such as art studios, schools, clinics, hospitals, elder care facilities and community agencies.

What the therapists teach is something that anyone,

not just artists, can engage in, since the focus is on the process and the treatment and not the final product. Artists taking art classes learn

techniques and use certain mediums to create a finished product, while a session in art therapy is about the inner experience and finding meaning, connection and healing.

The sessions might involve any number of art forms, such as drawing, painting, coloring, carving, sculpting, card-making or collage.

As clients create the art, they may think about what they’re feeling and experiencing during the process and analyze the final product. They may process their feelings, engage in self-discovery and improve self-esteem from the sense of accomplishment that creating something brings. They also might experience an emotional release, accessing an outlet for expressing and letting go of their feelings about their personal lives or what’s going on in the world, such as the pandemic.

Clients also might find the expression to be selfrevealing but sometimes painful as things are brought up and need to be processed.

Even without an art therapist as a guide, art can still provide therapeutic benefits simple activities can be tried that don’t require many tools and supplies, such as sketching, making collages or journaling. A therapist, however, can work with clients to identify the best activities that meet their needs, or if done in a group, the activities can help build connections with others.

Another form of therapy is music therapy, which employs the use of music to help with physical, emotional and cognitive functioning.

Research shows that music enhances neuroplasticity in the brain and, as a result, is an effective treatment for neurological disorders.

Specifically, it can help with mental health issues, physical disabilities, developmental and learning disabilities, Alzheimer’s disease and other aging-related conditions. Research also shows that music can slow the body’s rhythms and alter mood, plus serve as a mental distraction and an outlet to express feelings.

“Music therapy is the clinical and evidence-based use of music to accomplish functional, non-musical goals within a therapeutic relationship,” according to the American Music Therapy Association, as stated on its website, www.musictherapycolorado.org.

Music therapists, who are trained and certified, work in various health care and educational settings to teach the form of therapy. It can involve something as simple as listening to music to writing a song, discussing lyrics, singing or learning how to play an instrument.

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Berthoud Weekly Surveyor September 24, 2020 Page 9

Smart technology helps keep babies safe

By Amber McIver-Traywick The Surveyor Technology is advancing at an incredible rate and although there are certainly shortcomings with that advancement there are inventions that are improving and protecting lives. The Owlet smart sock is one of those innovations. The company released its third-generation sock and it truly is smarter than ever.

When you lay your baby down to sleep at night many parents use baby monitors to watch what their little one is up to. This monitor, which is a soft material that securely wraps around the baby’s foot, takes safety measures even further and tracks your baby’s health by monitoring their heart rate and oxygen level. The technology has present “safe” zones that the baby’s vitals need to stay within. If those parameters aren’t met the caregiver is alerted by a notification that the baby needs their attention.

The technology itself isn’t particularly new, if you’ve been in the hospital or in a clinical setting you’ve probably seen a little white clip, called an oximeter that gently clips onto the tip of your finger and gives a pulse-oximetry reading.

The company says parents will feel, “more confidence, more freedom and more peace of mind knowing that Owlet is here to help you keep your

baby safe.” It is a product pitch but for anyone who has had a child with health concerns or experienced a health crisis or even the unexpected loss of a child, the claims are well-founded.

Incredibly the company provides over 1000 testimonials from families who have had a crisis averted by using the Smart Sock.

One family featured on the website had a baby that required open-heart surgery at three days old. The family says that once they were able to bring their little girl home six weeks after her surgery it gave them peace knowing their heart rates and oxygen levels were good throughout the night.

Another family shared their story of catching the fact their baby had RSV (a potentially dangerous respiratory infection) despite the fact she only seemed slightly congested as her oxygen levels began to dip much lower than it should have.

One parent is quoted by the company as saying, “The Smart Sock made my nights more peaceful, helped me sleep better and beat my anxiety and the urge of getting up every 30 minutes to check whether my baby was ok.”

More than a million parents have already used the Owlet to make sure their baby is safe and sound.

The company has other technology available as well including a baby camera that provides a clear picture and is secure with an encrypted connection that goes directly to your smartphone from anywhere.

For more information visit owletcare.com.

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8 small steps to help destress

By Amber McIver-Traywick The Surveyor Have you noticed how many problems, both physical and mental can be improved by “reducing stress.”

It’s a simple enough statement but doing it sometimes seems to be altogether more complicated.

The following are a few simple things you can do to help reduce stress and take care of your mental and physical health a little more.

1. Breath. Take breathing breaks throughout the day. This may be five long breaths in and five long breaths out or five minutes just focusing on removing your shoulders from your ears, relaxing your jaw and removing your tongue from the roof or your mouth. See don’t you feel better already.

2. Uninterrupted time staring at a screen has been associated with stress, loss of sleep or disturbed sleep and even depression in women according to a study from the University of Gothenburg, Sweden. Some research has shown that more time spent on a cellphone equated to higher blood pressure. Take frequent breaks during computer or screen use and shut off all screen time at least an hour before bed to help your brain prepare for restful sleep. One caveat — a Cleveland Clinic study found using web-based stress management apps like those for guided meditation helped decrease stress levels.

3. Recognize what you can realistically do to make a situation better. It’s not about dwelling on what you wish you could do or what another person should do. What is it that you can enact today to improve a circumstance that causes stress. Maybe your garage is piled to the ceiling with boxes. Go through one box a day. The solution doesn’t happen overnight but by taking active steps, small as they may seem, eventually, you’ll get to the answer.

4. Be a glass-half-full person even if that isn’t your natural inclination.

An article from the Mayo Clinic suggests that the way you think about an unpleasant situation can make a big difference in how you feel. They suggest periodically throughout the day to check your thoughts. If the stream of things you’ve been thinking is negative, take a moment to think about what you are

thankful for or something good in your day even if its something small. Give yourself permission to smile or laugh, especially during difficult times. Make sure those in your life are positive, supportive people you can depend on and in turn be that for someone else. Also, don’t say anything negative about yourself that you wouldn’t say to another person. You have to be your biggest fan.

Be gentle with yourself and take small steps toward reframing the way you think.

5. Take a walk. Five minutes out, five minutes back. That will equal 3, 50 minutes in a year you are outside moving around. Starting a whole exercise program can be daunting but the benefits of even a short walk are huge. Build up to longer if you want but make sure it doesn’t become another burden that you no longer enjoy. The Mayo Clinic says that simply walking can help maintain a healthy weight, prevent and manage conditions like heart disease, high blood pressure and type 2 diabetes, improve your mood and strengthens bones and muscles. It’s a win, win, win. . Eat a piece of fruit, and some vegetables. It s just the truth, the type of fuel you put in your body will determine how well your body runs. No matter what the marketing and ad campaigns tell you, the more processed something is and the further away you get from what the “food” actually was originally the less healthful it will be for your body.

7. Progressive muscle relaxation is a great way to destress in a relatively short amount of time. You will be shocked by how much tension you hold in your body and don’t even realize it. Start with the top of your head and become aware if you are tensing any muscles in your head and face, especially your jaw and relax them. Take some long deep breaths while you re doing this.

You then mentally work your way down your neck, shoulders, arms, hands, chest, back, stomach — all the way down to your toes, relaxing and tension you find as you go. If you are having a hard time falling asleep this is a great practice to help you nod off as well.

8. Take time to do something you enjoy. Reading, crafting, learning something new, building, hiking, boating, listening to music, cooking, writing — whatever it is, don’t neglect the things you love to do in lieu of everything else in life. Even if you have to schedule some time in your days and weeks make a point of gifting yourself the opportunity and allow yourself to immerse yourself in the experience.

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What is forest bathing?

Special to the Surveyor

The mood-boosting feeling of rejuvenation many people experience while spending time in nature is not in their heads. In fact, researchers in parts of Asia have long since studied and documented the benefits of spending time in nature.

Developed in Japan in the 1980s, the practice of Shinrin-yoku, often referred to as “forest bathing,” has become a part of Japanese medicine.

According to Shinrin-yoku.org, the premise behind forest bathing is that spending time in nature via a relaxing walk can prove calming, rejuvenating and restorative.

The benefits of spending time in nature have long been suspected, but only recently has scientific research begun to indicate just how beneficial such time can be. In 2018, researchers from the University of East Anglia released a report indicating some eyeopening benefits of living close to nature and spending time outside. In the report, researchers linked exposure to

greenspace with a lower risk of type 2 diabetes, cardiovascular disease, premature death, preterm birth, stress, and high blood pressure. In addition to those benefits, Shinrin-yoku.org notes that research indicates forest bathing can improve mood; increase one’s ability to focus, even among children diagnosed with ADHD; accelerate recovery from injury or illness; and improve sleep.

The approach to forest bathing promoted by Shinrin-yoku.org combines leisurely walks on paths under a forest canopy with guided activities. Such activities are designed to open the senses, help people hone their intuition and experience the forest as they never had before. Mindfulness meditation practices also may be included in a forest bathing session.

Men and women interested in learning more about the benefits of forest bathing can contact their physicians to discuss the role nature can play in improving their overall health. More information is available at www.shinrin-yoku.org.

Did you know — traveling

Special to the Sureyor As various parts of the world begin to slowly reopen, people looking forward to traveling or vacationing should know that many travel insurance policies do not provide coverage for travelers who decide to cancel their plans due to concerns about a pandemic. According to AARP, many insurance companies explicity state in travel insurance policies that pandemics are excluded as reasons for canceling a trip. Travel insurance providers note that exclusion exists because pandemics are extremely unpredictable, which makes it difficult to properly assess the risk of one happening when determining the cost of a policy.

In the wake of the COVID-19 out-

break, some travel insurance providers expressed a willingness to be exible, with some even offering refunds to customers who became ill with the virus prior to their trips.

However, such exibility is not uniform, and travelers, such as those who have not tested positive for the virus, may need to find alternative solutions if they do not want to travel but have already booked vacations. Travel agents or others who helped book travel reservations may be willing to serve as intermediaries between travelers and hotels or rental property owners to increase the chances that vacationers are not stuck paying for vacations they have no intention of taking.

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2020 – Looking back and looking forward H aving practiced as an optometrist for over 40 years I have literally seen many changes in our approach to vision and eye care for people of all ages. I’d like to share a few tidbits of what I have learned.

Frames: Then — Frame designs in the 1980s found people wearing huge glasses.

It is ironic that as the glasses got bigger ... the skirt lengths got shorter.

Guest Now — Over the past 10 years frames weigh half Columnist as much and are twice as durable. They are made of lightweight titanium and some are adorned with exotic woods and Swarovski Crystals.

Lenses: Then — Lenses were primarily made out of tempered glass. And although they rarely got scratched you had to have a nose made out of steel to support the weight.

Now — Lenses are much lighter weight and are much more impact resistant than the heavy glasses lenses. They are made out of materials that rarely reDr. Rex semble the “coke bottle” lenses of the past. UV protecEland tion from harmful light is a standard issue in most all lenses.

Multifocals: Then — Most people in their 40s suffer from something called “short arm syndrome” (i.e., your eyes are getting older). Years ago your age was highlighted by lined bifocals.

Now — 90% of the “short arm” population wears lenses without lines called progressive lenses, which comfortably provide vision at all ranges without lines.

Computers: Then — We simply looked down at sheets of paper strewn all over our desks and punched the buttons on an adding machine that had over 100 keys and a hand crank.

Now — Computers are almost as commonplace in homes as tv’s. Looking at a monitor creates more strain than a piece of paper and requires a blue filter to reduce eyestrain. Special “computer glasses” are designed to provide clear and comfortable vision without getting a pain in the neck. We spend about 7-10 hours per day staring at electronic devices. With all this time spent looking at electronic media, it is critical for us to follow the 20/20/20 rule, which is “every 20 minutes take a 20-second break and look at least 20 feet away.” This allows the eye muscles to stretch and become more refreshed.

Contact lenses: Then — You had to have “eyes of steel” to wear most of the hard contact lenses.

Now — Comfortable soft contact lenses can now correct all vision problems including astigmatism and “short arm syndrome.” Yep ... they can correct your far and near vision.

Eye diseases: Then — We knew some things about some eye diseases, but the technology

$37 in the 80513 zip code , $47 elsewhere.

did not allow us to diagnose or treat certain vision anomalies.

Now — Diagnosing and treating most eye conditions have advanced significantly. Lasers are miraculous tools to solve many vision problems. In 10 seconds we can correct vision anomalies with Lasik. Other lasers are used to treat glaucoma and retinal issues. Cataract surgery takes just 5-7 minutes and has a nearly perfect success rate. Many forms of macular degeneration can be treated with antioxidant vitamins and lutein. Stem cell research offers the possibility of restoring vision that has been permanently lost. Telescopic implants are being developed to help those with severe vision loss to see again. And more is yet to come.

Nutrition: Then — Other than telling our patients to “eat your carrots” we really didn’t know how much nutrition and lifestyle played into ocular health.

Now — We know so much more about the benefits of good nutrition and lifestyle in supporting our overall visual health. Smoking can increase the likelihood of blindness from macular degeneration by 300%. Leafy green vegetables such as kale and spinach are especially beneficial for overall eye health.

Omega-3 fatty acids provide help against dry macular degeneration as well as dry eyes. And more is yet to come.

A love for people and a passion for great vision: So why do I love what I am doing more than ever? Think about it ... I get to help people with a gift that is second only to life itself ... and that is to see this big beautiful world that the good Lord has given us.

With all the technology we have available, we constantly remind each other as a staff the most important part of our practice ... and that is people. Although eye issues bring people into our office, I am blessed to have a staff that is more concerned about the person who brings those eyeballs in to be examined. We prefer taking some extra time to get to know each person and their vision needs. Listening leads to better solutions.

It is a privilege to come into my office every day. We love people. And we love to take care of their vision needs. Dr. Corey Pratt and I welcome you into Berthoud Vision for Life! We accept many insurances and are conveniently located just south of Adams Bank on Berthoud Parkway. See you soon.

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Berthoud Weekly Surveyor September 24, 2020 Page 13

Coping with the loss of a loved one during the pandemic

Special to the Surveyor

Coping with the loss of a loved one can be challenging in the best of times, but many people have had to confront such challenges at a time that is unlike any other in modern history.

By the start of the second full week of May 2020, the World Health Organization reported that roughly 279,000 people across the globe had died from the novel coronavirus COVID-19. Many of the 215 countries, areas or territories that reported cases of COVID-19 implemented social distancing measures in an effort to reduce the spread of the virus. While such efforts no doubt saved lives, they also left many people without traditional means of grieving their deceased loved ones. For example, in March the Church of England limited the number of people who could attend funerals to immediate family members only, while restrictions on gatherings in the United States made it difficult if not impossible for more than 10 people to grieve together in person.

Grief is a normal process we go through in life and unfortunately not being able to be surrounded by a group of family and friends for support can take a toll. The American Psychological Association says that research has shown that social support can help people recover from such losses.

Though traditional funerals and family gather-

ings may not be possible as the world responds to the COVID-19 outbreak, those who have lost loved ones can embrace various strategies to cope with their loss even while stay-at-home orders remain in place.

• Host calls with family members and friends.

The videotelephone and chat service Zoom has helped millions of people stay connected with loved ones while social distancing. Schools and universities even employed the service when in-person classroom sessions were canceled to stop the spread of the virus. The CDC recommends griev-

ing families employ such technology to connect with each other in the wake of a loved one’s death.

• Share stories. Grieving family members are urged to share stories and pictures much like they would during wakes and funerals. Share them during group conference calls and/or via social media, emails or other modern modes of communications. Connecting in such ways can ensure no one is forced to grieve alone.

• Seek support from your community.

The CDC recommends seeking support from faith-based organizations or other trusted community leaders and friends.

While in-person church services may not be available, many local religious leaders have made themselves available to congregants and even non-congregants who may need help grieving. Local community organizations may have grief counselors available to help people cope

with loss.

• Take part in an activity that meant something to you and your deceased loved one. The CDC notes that doing something in memory of a loved one can help people cope. For example, plant owers in honor of a deceased parent with whom you shared a love of gardening.

Confronting the loss of a loved one during the COVID-19 outbreak can be challenging. But families can still overcome this challenge even if they cannot gather together in person.

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Wabi sabi – embrace the perfectly imperfect

abi-sabi is a traditional Japanese aesthetic and world view centered around the acceptance of transience and imperfection. My translation of that it is an acceptance that life is far from perfect, things are always changing, and there is beauty to be found in the perfectly imperfect.

In Japanese wabi originally referred to the loneliness of living in nature, remote from society. Sabi meant to chill, lean, or withered. Not a particularly uplifting thought. But someSurveyor time around the 14th century, the meaning began to Columnist change and take on a decidedly more positive connotation. Today it means rustic, fresh, quietness in life and can be described as understated elegance.

This philosophy can be applied to everything from interior design, to relationships, to what you eat and how you approach the ups and downs of life. It’s a way of thinking that is OK with furniture with a few dings, a well-worn sweatshirt, asymmetrical heirloom vegetables and handmade artwork. It’s not Amber mass-produced and precisely perfect. There is a sense of McIver-Traywick love in the slightly messy details.

An example of this concept you may have heard of is the art of kintsugi. This is where a piece of broken pottery or ceramic is put back together or restored by filling the cracks with golddusted lacquer as a way to beautifully restore the vessel for use. The damage that had been done isn’t hidden, it’s highlighted and made into something exceptionally beautiful.

It’s also a less-is-more mentality.

When we are pursuing an ideal, whether it’s in relationships, our appearance, our achievements or how much our house is worth, as we often do in modern society, we find stress and a sense of never being fulfilled. With a wabi-sabi approach, you are mindful of your responsibilities but the “more is better” is replaced with gratitude for what you are blessed with already. It’s

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repurposing and finding new life in what you already have available to you.

Simply put it’s being OK with things not being perfect but finding a sense of balance in the imperfect.

Here is an example from my life.

My dogs leave little nose prints on a window by the chair they dive into to bark at anyone who dares walk past our home.

Those little nose prints could be a constant frustration and something else on my to-do list. Someday those little dogs won’t be around to put their “snoot-art” on the window, and yes my windows will be clean but they won’t seem like such a problem in my heart. I can still clean that window but I don’t allow it to frustrate me because it’s not perfect 24-hours a day.

In the home, it might mean incorporating an appreciation for the natural world, which is certainly not perfect, into the materials you use. This could include natural wood, cotton and linen and using asymmetry in your design.

It might also mean repainting an old table or rearranging furniture around your home instead of buying something new every time you want a change. In relationships, it is accepting the imperfections in others and even in yourself.

Wabi-sabi is truly an authentic approach to the world around you. It’s stripping things down and minimizing the clutter internally and externally. It’s accepting the complexities of life but it also draws you toward as much simplicity as possible.

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Berthoud Weekly Surveyor September 24, 2020 Page 15

Suicide and social distancing

Special to the Surveyor

Suicide is a significant issue across the globe. According to SAVE (Suicide Awareness Voices of Education), nearly 800,000 people die by suicide across the globe each year, and suicide is the second leading cause of death in the world for people between the ages of 15 and 24.

Suicide poses a significant threat every year, but that threat might be even greater in 2020.

The global pandemic that resulted from the outbreak of the novel coronavirus COVID-19 in the winter of 2019-20 led many governments to encourage their citizens to isolate to help prevent the spread of the virus. While such restrictions were necessary, a study published in the medical journal JAMA Psychiatry in April 2020 noted that the secondary consequences of social distancing may include an increased risk of suicide.

The researchers behind the study noted that social connections play a key role in suicide prevention, which is why social distancing concerns so many mental health professionals. However, the researchers also emphasized that social distancing requires physical space between people, not social distance. By staying six feet apart and wearing masks when around friends and loved ones, individuals at risk for suicide can maintain the social connections that are so vital to

their mental health.

SAVE notes that a lack of social support and a sense of isolation are a risk factor for suicide. But other factors also can increase suicide risk, and learning to recognize those risks can be especially important at a time when social distancing may be putting more people in jeopardy.

SAVE notes that risk factors do not cause or predict suicide. However, the presence of the following factors can increase the likelihood a person will consider, attempt or die by suicide.

• Mental disorders, particularly mood disorders, schizophrenia, anxiety disorders and certain personality disorders • Alcohol and other substance use disorders • Hopelessness • Impulsive and/or aggressive tendencies • History of trauma or abuse • Major physical or chronic illnesses • Previous suicide attempt • Family history of suicide • Recent job or financial loss • Recent loss of relationship • Easy access to lethal means • Local clusters of suicide • Stigma associated with asking for help • Lack of health care, especially mental health and substance abuse treatment • Cultural and religious beliefs, such as the belief that suicide is a noble resolution of a personal dilemma • Exposure to others who have died by suicide (in real life or via the media and internet) People concerned about themselves or a loved one in crisis can call the National Suicide Prevention Lifeline at 1-800-273-8255 in the United States.