January 2017
BEST THE
FIVE TIPS TO MAKE RESOLUTIONS STICK
BUILD THE BEST YOU WITH BETTER SLEEP
OU!
HEALTHY TECH: APPS FOR EVERY GOAL
Best You! THE
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EDITOR/WRITER HUNTER HARRELL
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06 Wellness Visits 08 Obesity Epidemic 11 Clutter Free 12 Better Sleep 14 Deter Disease 18 Helpful Applications 20 Unplug Devices
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05 Realizing Goals
16 Permanent Makeup
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04 Letter from the Editor
22 Healthy Alternatives 23 Health Briefs
“A heathy outside starts from the inside.”
- ROBERT URICH
The Durango Herald uses reasonable effort to include accurate and up-to-date information for its special magazine publications. However, all information comes from a variety of sources and may change at any time for any reason. To verify specific information, refer to the organization or business noted. To view the online version of this guide, visit: www.durangoherald.com
January 2017 | Four Corners Healthy Living | 3
Letter from the Editor DEAR READERS: The beginning of a new year feels like a fresh awakening, even in the dead of winter. Perhaps holiday gatherings with family and friends and reflection on the past year is all part of the cycle that motivates more than 50 percent of the population to vow to break bad habits or try something new when the ball drops. Sadly, University of Scranton research reveals less than eight percent of the population will stick to these resolutions. In fact, statistics predict nearly 40 percent of those who made resolutions have already failed to keep them through the month of January. However, I feel conflicted by these numbers. Why do we consider this failure when trial and error is half the battle? After all, a goal is something you can set or reset every day, right? Self-improvement doesn’t happen overnight, and the heart of any resolution is to make a conscious decision to be “The Best You.” In 2017, I want the four issues of Four Corners Healthy Living to provide the information, advice and motivation you need to be “The Best You.” With help from my Ballantine team, regional experts and you (the community), I hope to highlight vastly different aspects of healthy living in the Southwest region. In each issue, we will explore healthy habits, like diet and exercise, healthy alternatives to ingredients or products we use daily and healthy relationships with others, our surroundings and ourselves. While each theme focuses on something different, in the end, Healthy Living is truly about providing you with all you need to be “The Best You.” So that is where we begin. Here’s to a new year, new goals and the new you. Namaste,
If you have a story idea, news brief or expert advice to share, I’d love to hear it. Have questions for experts on health or fitness topics? No problem. Send them my way, and they could be featured in the next edition of Four Corners Healthy Living. 247899
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Hunter can be reached at hharrell@bcimedia.com.
Realizing Goals Five tips to make resolutions stick The dawn of a new year represents a chance to start anew and set goals for the months ahead. A new year often provides the motivation people need to improve their lives and be productive and happy as possible. While people who make New Year’s resolutions fully intend to realize those goals, few actually stick to the game plan. While the odds are against men and women who have resolved to improve their lives in the year ahead, the following tips can help anyone realize their goals for the new year and beyond.
• Emphasize time management. Hectic schedules can quickly derail resolutions. Many people want to eat healthier and exercise more but find their time is stretched pretty thin, which can make it difficult to get to the gym or prepare healthy meals at home. Finding ways to manage time more effectively can make it easier to stay committed to New Year’s resolutions. Right down your daily schedule and look for ways to free up time. If you routinely take an hour for lunch each day, use that time to exercise and eat at your desk when you return from your walk, workout or jog. Try to wake up 30 to 60 minutes earlier each morning to exercise, and make use of time before bed by preparing a healthy lunch for the following day. • Make your goals public. By publicly declaring your intention to improve your life, you’re putting some positive pressure on yourself to fully commit to your goal. Friends and loved ones can be great sources of support, and once they’re aware of your efforts, you likely won’t want to let them down. Once you have decided on a resolution, post your short-term and long-term goals to your Facebook page or let your immediate family and closest friends know of your goals in person. Their encouragement can help you stay on track, and they may even offer to help you realize your goals. • Keep track of your progress. Keep a resolutions journal or start a blog that allows you to write about your efforts. If your goal is to pay down debt, make a spreadsheet that tracks your progress. That spreadsheet might be more motivational than simply seeing a loan or credit card balance gradually reduce on your monthly statement. Writing about your trials and errors can help others and also provide a great way for you to explore your approach and tinker with it to ensure your ultimate success. • Expect setbacks. If realizing resolutions was easy, the success rate would be greater than eight percent. Setbacks are inevitable, so don’t allow them to derail your efforts. Even if setbacks occur when you’re well on your way to success, regroup and get back on track without getting down on yourself. • Reward yourself. Don’t hesitate to reward yourself as you realize your short-term goals and draw closer to making your long-term goal a reality. For example, if weight loss is your goal and you’ve adhered to your diet and lost some weight, reward yourself with a favorite meal eaten in moderation. New Year’s resolutions may be difficult to realize, but a few simple strategies can help you achieve your goals and enjoy the fruits of your labor.
January 2017 | Four Corners Healthy Living | 5
Check it Out WHEN YOU MAKE A PLAN TO IMPROVE YOUR HEALTH THIS YEAR INCLUDE REGULAR WELLNESS VISITS Your body is a precious vehicle that carries you through life’s adventures. Like your car, it needs regular tune-ups to run smoothly. Wellness visits and screenings are the tune-ups our bodies need, and January is an ideal time to schedule an appointment. This month, the energy of making resolutions – and perhaps the shock of getting on a scale – fuels the drive toward self-improvement. Many people vow to eat better and exercise more, and they dedicate a lot of time and energy to these efforts. A one-hour wellness visit is a small investment of time, but it may dramatically improve the quality of your life. You can choose preventive care now, instead of illness later. Across the nation, we use preventive services at about half the recommended rate, according to the Centers for Disease Control and Prevention. Chronic diseases, such as heart disease, cancer and diabetes, are responsible for seven of every 10 deaths among Americans each year and account for 75 percent of the nation’s health spending. These chronic diseases can be largely prevented through close partnership with your healthcare team. While some people think of their medical provider as someone to see only when they get sick, the truth is that seeing your doctor for preventive medicine when you feel well is just as important in the ongoing management of your health. Wellness visits include screenings for potential health conditions, vaccinations and guidance on adopting healthier habits. Some people wait to see a doctor until symptoms worsen and require an emergency visit. But everyone has the power to transform “sick care” into health care. It starts with you, fresh with early-January energy and ready to commit to be the healthiest person you can be, for your community, your family and yourself.
Karla Sluis is a representative for the regional nonprofit Axis Health System, which has nine facilities that serve five counties in Southwest Colorado.
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Wellness Checklist To stay healthy, it’s important to get the care you need. This checklist for adults offers a quick look at general exams, tests and vaccinations you need, and when to get them. It will help you make sure you are doing what you can to help protect your health. Ask your doctor to customize these visits to your specific age, gender, lifestyle and health risks. General preventive care: Keep an ongoing relationship with your doctor and get the care your need. Get a complete medical exam every year, or as often as your doctor recommends. Blood pressure check: Get checked by your doctor at least every 2 years – more if your BP is high. Cholesterol: Starting at age 20, check at least every 5 years. Colon/rectal cancer screening: Starting at age 50, get a stool sample test every year. Get a colonoscopy every 10 years or when your doctor recommends it. Obesity: Get your body mass index (BMI) checked by a doctor. Lifestyle choices: Talk to your doctor if you have questions or concerns about tobacco use, alcohol use, drugs, depression, anxiety or other emotional problems. Eyes: Get a complete vision exam by a doctor every 2 years, or once a year if you have eye symptoms or risks. Vaccinations: Flu: Every year for people who are high risk or over age 50. Tetanus-diphtheria: Every 10 years. Before traveling to another country: Call your doctor to find out if you need any vaccinations. Skin: Check for any spots, sores or moles. Use a mirror or ask someone to help you check your back or other hard-to-see places. Discuss acne and skin care with your doctor, and point out any skin changes Teeth: Get a dental exam and cleaning every 6 months. Brush twice a day with fluoride toothpaste, and floss once a day.
WOMEN-ONLY
MEN-ONLY
Breast self-exam Starting at age 20, check your breasts every month.
Prostate cancer screening Every year starting at age 50, or age 40-45 if high risk.
Mammogram Every year starting at age 40, or earlier if higher risk.
Testicular self-exam Optional, but once a month if you have risk factors.
Pelvic exam with Pap test Within 3 years of the first time you have vaginal intercourse, or no later than age 21. Repeat every 1-3 years as directed. HPV vaccination For women up to age 26 who were not vaccinated; protects against types of HPV that cause cervical cancer. Bone mineral density test Women past menopause and younger than age 65, who have certain risk factors.
January 2017 | Four Corners Healthy Living | 7
Weighing in on 2017
$
Obesity a trillion dollar problem. According to a study by the Milken Institute, the obesity epidemic cost the U.S. $1.4 trillion in 2014. The staggering price tag - more than the country’s defense budget tallies up the financial impact of diseases tied to obesity, like diabetes and Alzheimer’s. The report estimated that obesity’s direct cost in the U.S. in 2014 was $427.8 billion, or more than 14 percent of all health care spending that year. Indirect costs, like lost workdays and lost productivity, totaled $988.8 billion. Read the full report at at www.milkeninstitute.org/publications/view/833
A new you Dieting and dietary indiscretion are on the minds of many people this time of year, especially after the temptations that loom around holiday festivities. Many people resolve to lose weight or eat healthier in the new year. However, the task isn’t always easy.
MORE THAN WEIGHT Sometimes people lose the motivation to achieve resolutions along the way, but this year could be different thanks to a seminal report by Milken Institute that highlights the significant dangers of poor diet and excess weight. The report, titled “Weighing Down America—The Impact of Obesity,” is one of the most detailed and comprehensive studies on the extent of the obesity problem in our country and around the world. Obesity is an epidemic in the U.S., and both the adverse health consequences and costs are enormous. According to the report, more than one-third of Americans have a body mass index (BMI) of 30 or greater. High BMI is linked to numerous health problems,
such as cardiovascular disease, high blood pressure, type 2 diabetes and even certain types of cancer. In 2014, an estimated 1.4 trillion dollars in the U.S. went to the lost productivity and medical costs caused by the need to diagnose and treat the medical conditions and physical disabilities directly caused by elevated BMIs. The U.S. Center for Health Statistics also recently published a summary report on the topic of obesity. One positive find in the report is youth obesity has leveled off. However, adult obesity has steadily increased. The report also shows that more women are obese than men. The variance in this statistic might be due to the weight gain that occurs during pregnancy and is not lost after or between subsequent pregnancies. And for a woman, obesity can impact reproductive health. Weight often interferes fertility and increases the likelihood of a miscarriage. Problems during pregnancy are also more common in women who are overweight and obese.
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BEGINNING THE SOLUTION TO THE RESOLUTION Many overweight or obese Americans do not see themselves as such. While getting ready for ‘a new you’ in 2017, calculate your own BMI. In order to do this, you will need to know your weight and height. There are several free online calculators to help you with the arithmetic. A healthy BMI ranges from 18.5 to 24.9. Between 25 and 29.9 is over-weight and 30 or higher is obese. Unsatisfied with your number? Here are five habits you can develop to help lower your BMI and risk of disease and disability in 2017. Consistency is the key to benefitting from these steps, and gradual, steady weigh loss is the healthy way to lose. Allow at least two weeks before you begin to notice the difference in your BMI. 1) Get seven to eight hours of sleep every night. Less sleep affects your appetite center and can lead to weight gain.
2) Eat a well-balanced breakfast every day. Skipping breakfast has been shown to increase the risk of becoming obese by five fold. 3) Take every opportunity to ‘exercise in real time.’ Stand rather than sit. Take the stairs rather than the elevator. Park a bit further from where you are going and walk. 4) Eat slowly to allow you to feel full. Stop when you are 80% full. Over a short time you will find this to be satisfying. 5) Do some ‘resistance’ exercise to build muscle mass. Muscle mass will help insulin (an important hormone for metabolism) to work more efficiently in the body. If you start off 2017 doing these five things on a consistent basis you should begin to notice an improvement in your BMI. You will also feel better and you might even live longer. There are too many good New Year’s ahead to miss even one of them.
Joseph C. Gambone DO, MPH, Fertility Specialist, Durango
BMI HOW TO CALCULATE BODY MASS INDEX
Metric Units: BMI = weight(kg) / (height m2) Standard: BMI = 703·weight(lb) / (height in2)
Underweight: < 18.5 Normal: 18.5 – 24.9 Overweight: 25 – 29.9 Obese: > 30
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Make the Year Ahead Clutter-Free
SIMPLIFY S IM MP PL P L FY Out with the Old, In with the New!
“Simplifying your life, amplifies your future” Organization is key Many people feel the new year provides an opportunity to clean the slate and begin anew. That notion can be applied in various ways, including around the house. Cleaning the slate at home may involve reducing clutter around the house. Clutter can gradually overtake a home’s interior, turning a once pristine home into one overwhelmed with nonessential items. Clearing a home of clutter can seem like a monumental task, but the following tips can help homeowners and apartment dwellers make the year ahead clutter-free. • Scan important documents and save them on a computer. Some documents cannot be discarded, but that does not mean they have to be stored in bulky
file cabinets or desk drawers. Scan important documents such as medical receipts or tax returns and save them on your computer where they won’t take up any physical space. Purchase an external hard drive as a safety net where you can store backups of important documents in case a computer crashes and cannot be rebooted. • Thin out DVD and CD libraries. Thanks to streaming services and digital music players, DVDs and compact discs have become somewhat obsolete. Discard or donate DVDs that you can just as easily stream through your television, and convert compact discs to digital files that you can play on your computer and MP3 players, ultimately donating the discs and clearing space.
• Purchase furniture that doubles as storage. Storage ottomans and benches can help clear common areas and bedrooms of clutter such as blankets and bed linens that can make rooms feel more claustrophobic. Storage furniture might not get excess items out of the house, but such furnishings can create a more comfortable, welcoming environment. • Switch to e-statements for bank documents and utility bills. Paper is a big contributor to household clutter. That’s still the case even though many adults now pay the majority of their bills online. When given the chance to choose between paper or e-statements, opt for the latter so bills and bank statements don’t pile up on your desk or throughout
your home office. If you still want to keep important bills and bank statements, download them to your computer and keep them in a designated folder on your desktop. • Adopt an “out with the old, in with the new” mantra. Resolve to discard old items after purchasing new ones or receiving birthday or holiday gifts. Hanging on to old items because they can still function and serve some utility is a recipe for a cluttered home. Anytime you or a family member brings a new item into your home, make sure the item it’s replacing finds its way out the door. Though discarding extra junk can be intimidating at first, clearing a stuffy room can make your home feel more spacious, and your mind less cluttered.
January 2017 | Four Corners Healthy Living | 11
Better Sleep Stop the snoozing struggle
BY: HUNTER HARRELL
Hoping the sandman will bring you a dream? Part of looking better and feeling better in the new year includes resolutions to eat less and move more, but what if it is more complicated than that? Along with nutrition and exercise, adequate sleep is one of the three pillars of healthy living. However, restful sleep is elusive for more than 10 percent of adults in the United States, according to the American Academy of Sleep Medicine. That’s roughly 32 million Americans who struggle to fall or stay asleep. Ed Razma, sleep specialist at Southwest Health, said quality sleep promotes physical, mental and emotional health while also helping to maintain focus and boost energy levels throughout the day. “Sleep is essential for health,” Razma said. “If you deprive an animal of sleep, it will eventually die. Not getting good sleep leads to a breakdown of health, including both physical and mental problems, because sleep is a both a restorative and active process.” While healthy eating and exercise habits remain important, good sleep hygiene completes the trinity, and compliments both well by regulating body weight and curbing cravings. There are three basics to good sleep hygiene including quality, quantity and regularity. With these three tips improve body function and slip into a satisfactory slumber.
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SET A ROUTINE. Perhaps mom was always right about bedtime. Throughout the day, our circadian rhythm is responsible for regulating times levels of alertness. Going to sleep and waking up at the same times each day helps sync the body to the natural circadian rhythm, making the drowsy dips less dramatic. In the same way, performing the same tasks before bed, such as reading a chapter of a book or stretching, trains the brain to wind down for sleep. Continue this routine into the weekend. Sleeping in during the weekend disturbs the natural wake/sleep cycle. To make up for lost sleep, take naps instead.
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GET LIGHT AND ACTIVITY EACH DAY Waking up is the body’s natural response to light, especially sunlight. More exposure to light throughout the day leads to better sleep that night. “Light in general stimulates the brain,” Razma said. “Some wavelengths more than others. Exposure to the light during the day can be very helpful to keep the brain awake and improve mood.” Staying active while awake also helps improve sleep quality and duration. Just 10 minutes of aerobic exercise such as walking or cycling, especially when routine, makes all the difference. Take the exercise routine outdoors to achieve both goals for optimal sleep.
Personal sleep hygiene improves by setting a routine, staying active and creating a restful sleep environment, but sometimes the sleep cycle is disrupted. If you’re unable to go back to sleep, Razma said there are a few techniques to try, but don’t look at the clock. “If an estimated 15 or 20 minutes have passed, and you’re unable to fall asleep, get out of bed, leave the room and do a relaxing activity in low light,” Razma said. “Read a boring book or magazine or listen to relaxing music - nothing too stimulating. And when you feel tired, you go back to the bedroom to train the brain to go to bed.” For racing thoughts, Razma recommends keeping a notepad or journal near the bed to write down everything on the mind before trying to sleep again. For others, doing a relaxing activity half an hour before bed helps the brain shut down. If problems persist, remember to evaluate your sleep environment and other habits. “Sleep is natural,” Razma said. “So if getting to sleep does not come relatively easily, talk to your healthcare provider or schedule an appointment with a specialist.”
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CREATE A RESTFUL SLEEPING ENVIRONMENT Getting the recommended hours of sleep alone isn’t enough. To feel rested, quality of sleep is just as important. “Make sure your sleeping environment induces sleep, Razma said. “It should be dark and quiet, and you should have a comfortable surface to sleep on as well as minimal interruptions.” In addition to the dark and quiet atmosphere, make the room comfortable temperature. Use the bed for sleep and sex, only. Resist the temptation to play games or watch movies, shows or videos on any device. Growing accustomed to these habits make it more difficult to fall asleep.
Problem
Solution
RACING THOUGHTS
WRITE IT OUT
When the room gets dark and the distractions of the day begin to melt away, the brain can decide to go into overdrive planning, scheduling and worrying about tomorrow. Itâ&#x20AC;&#x2122;s only a day away, after all.
MIDNIGHT SNACK & NIGHT CAPS
Dreaming of
One of the best ways to combat delayed sleep due to racing thoughts is keeping a notepad or journal near the bed. A bedside journal is not only a good way to keep track of dreams, it also helps to purge thoughts on paper before sleeping to feel both well-rested and organized.
HEALTHY CHOICES
Hunger can strike at an inopportune time, or busy schedules dictate late meals. But eating before bed can disrupt sleep. Similarly, alcohol before bed may induce sleep, but will likely cause other disruptions shortly after your head hits the pillow.
TECHNOLOGY IN THE BEDROOM
To curb those midnight cravings, reach for foods with tryptophan, an amino acid used to make serotonin and melatonin.It can be found in foods such as seeds or nuts, yogurt, milk, bananas, eggs and turkey. Avoid consuming alcohol an hour before bed. Instead, opt for herbal teas, such as chamomile.
LISTEN TO RADIO
Light from TVs or other devices in the bedroom can trigger the brain to remain alert and awake, making it more difficult to fall asleep and stay asleep.
If you need a distraction, or something to lull you into a relaxed, sleepy state, try listening to the radio instead of watching TV. Other options include nature sounds or white noise machines.
Sleep is essential for good health. January 2017 | Four Corners Healthy Living | 13
Deter Disease Preventive care can keep costs down The best thing you can do to be the best version of you is focus on preventive health. Disease prevention leads to an overall healthier population, as fewer people battle chronic issues. It helps people live longer, more productive lives and reduces overall healthcare costs. To top it off, mandates created by the Affordable Care Act (ACA) require preventive services be provided at no cost, so prevention is easier than ever. For women, the well-woman visit, or more commonly called the annual examination, is a visit to your health care provider while you are healthy and well. Visiting when you are healthy, rather than when you are sick or injured, shifts the focus of the appointment to encourage healthy habits and identify threats to your health. During this visit, women can expect to review health history, hear about recommended screening tests such as pap tests, mammograms and vaccinations, undergo a physical examination and review health goals with a physician. Counseling and education are included in the visit, as well. To prepare for this visit, know your family history, keep an up-to-date medication list, write questions for your doctor and stay healthy throughout the year. Typically, these appointments are great opportunities to discuss topics such as healthy choices, moods and health problems, as well as reproductive health issues like birth control, periods and sexual health.
However, this is only a starting place for preventive health care. Each person has specific health histories and concerns that should be discussed with the health provider. For example, this list does not specifically address the number one cause of death for women in the United States â&#x20AC;&#x201C; heart disease. The American Heart Association has identified seven steps to a healthier heart. They call them Lifeâ&#x20AC;&#x2122;s Simple 7. They include manage blood pressure, control cholesterol, reduce blood sugar, get active, eat better, lose weight and stop smoking. There is an online, interactive heart health assessment called My Life Check at heart.org. Lastly, Medicare publishes an excellent guide of the preventive services available to Medicare recipients which lists every preventive health service covered by Medicare. It also includes service eligibility, frequency and cost. Dr. Pinkerton is a board certified obstetrician-gynecologist. After graduating from Duke University, she attended medical school at the University of Kansas. From there, she completed her residency at the University of New Mexico. From there she and her family fell in love with southwest Colorado.
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Preventive Services Covered under ACA Cancer Screening and Prevention: Breast cancer screening for women over 40 BRCA counseling for high risk women Breast cancer prevention counselling for high risk women Cervical cancer screening Infection testing and counseling: Chlamydia screening for young women & high risk women Gonorrhea screening for high risk women HIV screening and counseling HPV testing for women over 30 Sexually transmitted infection counseling Syphilis screening for high risk women Other screening tests and advice: Domestic violence screening and counseling Osteoporosis screening for women over 60 Tobacco use screening and interventions Well women visit
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www.cottonwoodfamilyhealth.com January 2017 | Four Corners Healthy Living | 15
Permanent Beauty It’s time to put your best foot forward in 2017. Though resolutions dealing with healthy diets and weight loss are among the most common, both goals help a person look and feel younger. Whether saving money on costly cosmetics or eliminating daily application and removal, permanent makeup could be your solution to achieving your resolution.
WHAT IS PERMANENT MAKE-UP? IS IT LIKE A TATTOO? In principal yes, permanent make up is a procedure similar to tattooing. Using a needle, colored pigments are implanted into the skin (the dermal layer) deep enough so the color doesn’t wash off. It is used for a variety of permanent cosmetic enhancements such as eyebrows, eyeliner, and lip color. As we age, we tend to look more “washed out”, losing definition and color. Clients love the convenience and freedom from daily makeup application and removal. The procedure is medically proven and safe if performed by a trained and licensed professional.
IS IT PAINFUL? Most people would describe the procedure as irritating or uncomfortable. I use a strong topical anesthetic to numb the area being worked on, but it will never numb the area entirely. Having performed thousands of procedures over a 23 year period, I have never yet encountered a person who jumped off the table and said they couldn’t do it. Eyebrows are the least sensitive area to work on.
HOW LONG DOES IT LAST? Over time, some fading may occur. The darker color of eyeliner will most likely last longer than a soft blond color for eyebrows. The average procedure lasts 3-5 years. Color retention is affected by original color, age, skin type, UV sun radiation exposure, and chemical exfoliating acids.
HOW DO I START? We usually start with a free consultation. I like to have you come in with your make-up as you usually wear it. I want to see what look you are used to and comfortable with. I may make suggestions (example: one eyebrow may be lower than the other) or we may go with the color and shape exactly as you wear it. Some want a bold, dramatic look while others want a soft natural look. Permanent make up can enhance and define your look.
WHAT SHOULD I EXPECT? After the consultation, the appointment takes about 1 ½ hours. There will be a short healing period after of 5-6 days. A scab will form during this time and the area will look too dark. I give you an antibacterial ointment to apply twice a day which aids in the healing. Once the scab comes off, you have the final natural looking result. Sometimes a short second session is scheduled if any additional fill-in is needed. There is no charge for this.
WHAT IS THE COST? I charge $280 for any new procedure, eyeliner, eyebrows, or lips. If you have had permanent make up in past years and need just a touch up, the cost is $120.
CAN YOU DO HAIRLINE STROKES ON EYEBROWS? Yes, this newer method simulates natural hairs. A consultation together will determine if you are a good candidate. Susan Atkinson has 23 years of experience as a permanent make-up Artist. She specializes in a natural look. Susan’s Salon and Permanent Make-up. (970) 259-0385, 2929 Main Ave., Ste. A-10 Durango, Co. www.permanentmakeupdurango.com
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January 2017 | Four Corners Healthy Living | 17
Healthy Tech Applications for every goal
BY: HUNTER HARRELL
Setting a goal is easy, but following through to the end of the month - much less an entire year - is a totally different beast. While too much time with technology is unhealthy, devices such as smartphones and tablets are tools with access to thousands of applications that entertain and aid users, as well as organize information or provide a service with a single tap. Though not as easy as ordering a pizza, reaching resolutions can be a little easier thanks to apps. With so much variety, there is a little something for everyone. While no app is perfect, each fulfills a role to either encourage users to stick to routines or make the goal easier to attain.
1
2
GET FIT
EAT HEALTHIER
Whether motivated to shed a few extra pounds or walk up a flight of stairs without running out of breath, 20 percent of individuals this year vowed to get in shape. For those looking to build and tone muscle, look to apps such as Sworkit or Daily Workouts. Want to make the most of a run? Try the Spotify Running App for a curated playlist designed to match your heartrate. Or test the interactive app Zombies, Run! This app transforms a workout into a survival situation. The user logs miles to earn and collect supplies to rebuild the town ravaged by zombies. The award winning story will keep the mind off the aching muscles and the zombie chases get the heart pumping. For a more mellow workout, download Daily Yoga for quick sessions and detailed routines designed to target a specific body part, boost energy or relieve stress.
Myfitnesspal is one of the top-rated, free, calorie-counting apps, and it is no secret why. Keeping track of what you eat makes food selection a conscious decision, and myfitnesspal makes it easier. For those who lack confidence in the kitchen, download SideChef: Step-by-step cooking. The app features more than 3,000 recipes with instructions, photos and helpful reminders to set those timers. The app also responds to voice commands to keep the user hands-free. Another app, though not free, can save both time and trouble in the kitchen. The app is called Substitutions, and it offers users a catalog of ingredients and alternatives to use. Whether cooking for a member of the family with food allergies or baking a healthier batch of brownies, Substitutions can help solve all kitchen crises for only $1.99.
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SAVE MONEY All the problems of the world could be solved with a little more money, right? Among the top three goals for many Americans this year, making better financial decisions is often one of the most difficult due to obvious income restraints. Budgets are one of the best ways to keep track of incoming and outgoing funds, but are difficult to manage. Thanks to apps such as Mint, Fudget and Good Budget, creating a budget to track spending is easier and more accessible. All these apps are similar in function, but each have unique interfaces and features designed to personalize the experience. Some budget apps strictly look at monthly income, while others are more detailed and customizable. Check out all three in the app store, read descriptions and customer reviews before deciding which tool is right for individual needs.
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GET ORGANIZED The first step to organizing the chaos in life, first know what needs organized. Do paper bills pile up? Did you forget an item on the grocery list? Lost another password to an old online account? After recognizing needs, search the app store for specific goals. While an app may not physically move the clutter from the garage, there are hundreds that help sell used items found in the process, including Happysale, Varagesale and Postings (craigslist app). LastPass helps users remember account information and stores usernames and passwords safely.
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BE POSITIVE Sometimes, the goal for a new year is to remain resilient. The power of positivity is real, but for some it is a road block. Apps such as H*nest meditation, Happify, Headspace and Juice all aim to improve mood and energy. While some of these tools focus on how the user is feeling and what they are thinking, others guide the user through meditation exercises or games that promote and reward positive thoughts. Whether looking for a good laugh or a listening ear, thereâ&#x20AC;&#x2122;s an app to lead the revolution to the resolution.
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Resolving to Unplug from Devices Break free from technology Advancing techonology and the internet create more opportunites for people than ever. Many people spend ample time each day texting, posting to social media and watching videos on their smartphones. Devices such as phones and tablets play big roles in many peoples’ lives, and few may realize just how much time they’re spending on these devices. According to Nielsen’s Total Audience Report, Americans aged 18 and older now spend more than 11 hours a day watching television, listening to the radio or using phones and other electronic devices. Social media and Internet usage has become so pervasive that some people are addicted to it. According to the marketing and media resource Brandwatch, there were 2.3 billion active social media users as of 2015, and those users averaged 5.54 social media accounts apiece. Common Sense Media, a nonprofit focused on assisting people in navigating the world of media and technology, notes that American teens and tweens spend about nine hours using media for enjoyment. Research conducted by Silentnight, a United Kingdom-based bed and mattress company, found that mobile phone usage, at eight hours and 41 minutes per day, in the UK has now exceeded the amount of time people spend sleeping. Sleep experts warn that constant exposure to electronic devices is contributing to poor sleep and can have other negative effects on a person’s health. While technology is a tool, too much of a good thing, isn’t always a good thing. Forming a healthy relationship with technology is an important part of
navigating healthy living in the digital era, but cutting back on electronic device usage is challenging. However, with some patience and practice, it is possible to wean off devices without digital withdrawal symptoms. Here are six ways to limit tech time, reduce dependence on technology and help improve overall health as well. • Keep tech devices out of the bedroom. Make bedrooms device-free zones so they don’t disturb sleep. Various studies have found the blue light emitted from phones and other electronics can wreak havoc with the body’s natural circadian rhythms, reducing melatonin production and causing the body to think it’s daylight. Turn off devices at least 60 to 90 minutes before bed to give the mind time to wind down. • Reach for a book. When a diversion is needed, grab a book or another reading material. Keep magazines, traditional books instead of e-books and newspapers at the ready. • Turn off notifications. Eliminate popups and audible sounds. Check posts and emails on your own schedule. • Delay turn-on times. Push back the time that you first turn on a phone or another electronic device by a couple of minutes per day. • Leave phones home when running quick errands. Leave phones at home when stepping out of the house to run quick errands. Follow suit when shopping for groceries or heading to the gym for a workout. • Set limits. Establish a schedule when devices can and cannot be used in the house, enforcing this schedule strictly. When not on devices, get outdoors or engage in physical activity.
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Bite the Bug Natural alternatives to cold & flu medicines The cold and flu season is here again. Natural medicines can help navigate the season with less pain and suffering while supporting the body’s innate healing power. Colds and flus begin as viral infections. The basic list of things the immune system needs to protect the body from viral attack includes quality sleep, adequate hydration, stress management and a healthy diet. Eliminating refined sugar from a diet can go a long way towards keeping colds and flu out of your life. There are also many natural medicines that you can use to stay healthy.
ANTI-VIRALS TO THE RESCUE The plant world provides some incredible anti-viral herbal medicines that keep viruses in check. Andrographis is probably my favorite anti-viral herb despite it’s bitter, face-twisting taste. Other botanical anti-virals include garlic, astragalus and osha.
VITAMIN D FOR IMMUNE SUPPORT Optimal levels of Vitamin D in the blood support healthy immunity. It is best to get your blood levels tested and work towards optimizing them before you get sick. If you feel a cold or flu coming on try taking 2000-5000 IU per day for 5 days to help support the immune system.
ZINC IS A NUTRITIONAL SUPERHERO There is so much protection in just one mineral. Zinc is a cold buster extraordinaire and your immune system’s BFF. Zinc helps the immune system fight the bad guys by increasing white blood cell production.
INHALE STEAM TO CLEAR THE AIR After catching the virus, steams are a great way to clear your lung and sinuses to prevent further infections and help you breathe easy. Take a quart of water and bring to a boil. Remove from the stove and add either essential oils or herbs. Thyme, eucalyptus and peppermint are my favorites. Place a towel over both the pot and your head to create a steam “tent.” Inhale through your nose and mouth to fill both your sinuses and lungs with the steam. This is a great treatment to use before bed to help you breathe easier and get some sleep. Dr. Nancy Utter is a licensed naturopathic doctor and has practiced in Durango for 13 years. Natural medicine is one of her greatest passions. She treats patients of all ages and thrives on the variety of health issues that she works with in her patients. She seeks to understand the causes of illness and strives to support the body, mind and spirit to heal using safe, natural medicines.
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Providing my patients with comprehensive, effective natural health care. 22 | Four Corners Healthy Living | January 2017
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Healthy Living Briefs Four Corners health events and news SAN JUAN BASIN HEALTH HOSTS WOMEN’S WELLNESS CONNECTION January is Cervical Cancer Awareness Month and Women’s Wellness Connection expanded its eligibility to offer free Well Woman Exams to women 21 years and older that qualify. San Juan Basin Health staff will be on hand to answer questions and provide information on cancer and available resources.
FREE HEALTH INSURANCE ENROLLMENT ASSISTANCE AVAILABLE JANUARY 10 The La Plata Family Centers Coalition will offer free assistance with health insurance enrollment from 4 to 8 p.m. Tuesday, Jan. 10, at the La Plata County Fairgrounds, 2500 Main Ave in Durango. Trained enrollment specialists will provide on-site application assistance to community members before open enrollment ends Jan. 31. For more information, call 385-4747 or visit www.lpfcc.org.
SENIORS CAN CHANGE MEDICARE PLANS Seniors currently enrolled in a Medicare Advantage or Medicare Cost plan have the opportunity through Feb. 14 to dis-enroll and switch to Original Medicare. Those interested must dis-enroll from their current plan, switch to Original Medicare and join a Medicare prescription drug plan before Feb. 14. For more information, call 749-0206 and leave a message with a name and contact number.
PINE RIVER LIBRARY OFFERS POSITIVE SOLUTIONS FOR FAMILIES Positive Solutions four Families (PS4F) is a seven-week training and support series that assists families and professionals working together to promote behaviors that improve children’s social and emotional development and well-being. PS4F is an evidence-based, user-friendly training and support series. PS4F meetings are facilitated by Elizabeth vonTauffkirchen. Each meeting is offered on an open enrollment basis to families. Participation in the complete sequence of Positive Solutions for Families meetings is encouraged but not required. Every meeting will feature the scheduled theme and a specific topic and are covered in a specific sequence to enhance adoption of skills. Meetings are every Friday beginning Jan. 27 from 9:30 to 11:30 a.m. at Pine River Library Community Room (with child care offered concurrently in the Imagination Room & Garden Space). Please register in advance for care to ensure appropriate ratios, especially for the daytime series. Evidence base: These materials are based on the original Parent Modules created by The Center on the Social and Emotional Foundations for Early Learning (CSEFEL). For more information, contact Pine River Library at 884-2222.
ESTATE PLANNING AID AT PINE RIVER LIBRARY
These classes help participants identify, evaluate, and address legal issues related to end of life decisions. The course consists of three sessions (six hours total) developed to help people take the necessary steps to safeguard their family’s inheritance and to discuss the importance of evaluating legal matters related to later-life issues. Advance directives with be explained in detail by a local physician and specific legal needs and confusions will be demystified by a local estate planning attorney.
DURANGOSPACE HOSTS TWO-PART NUTRITION SERIES WITH FRAN SUTHERLIN Do you eat too much sugar? Do you struggle with not enjoying healthier food? Discover simple, yet effective techniques to improve your health in 2017 using wholefood nutrition. The first class, titled “Breaking Up with Sugar,” will discuss how sugar effects the body, how to reduce sugar cravings, and the three steps to breaking up with sugar to feel better, improve energy, and create an environment for optimal health by reducing inflammation in the body. Ditching sugar is the first step to reducing inflammation in your body. The second class, “Taming YOUR Feed Me Monster,” offers tips to develop an appetite for healthier foods and increase energy by implementing a simple technique, which allows you to ditch your food cravings once and for all. Classes take place Jan. 25 and Feb 1. from 6 to 7 p.m. at DurangoSpace on Main Avenue, across from Buckley Park. For more information, contact DurangoSpace at (970) 828-1340.
LINDER JOINS DURANGO NATURAL MEDICINE Dr. Leah Linder is a board-certified Naturopathic doctor who received her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, Washington. Prior to medical school, she received her Bachelors of Science in Cellular and Molecular Biology, as well as a triple minor in Art, Biochemistry and Pre-Medicine from Fort Lewis College, in Durango, Colorado. Dr. Linder practices a multi-disciplinary, research-informed style of medicine, combining modern science with ancient wisdom to find the most efficient and effective plan for each individual. She strives to understand a patient’s goals for health and life, and to provide smart, individualized, attentive healthcare. She specializes in women’s wellness, acute and chronic pain, healthy aging, digestive disorders, menopause, hormone balancing and fertility. For more information about Dr. Linder and the services she offers visit www.durangonaturalmedicine.com.
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