JULY 2019
PHOTO BY TERR ANCE SIEMON
TABLE OF CONTENTS
ABOUT THE COVER:
Cheryl Lager enjoys the sunshine on her property in Southwest Colorado. Read about Lager's weight loss transformation on page 12.
OUR TEAM CHIEF EXECUTIVE OFFICER DOUGLAS BENNETT
Stop the stigma
BMI battle
.06
.12
• Seek mental health treatment
• Lose weight, gain freedom
Rehabilitation & recovery
Illness indicators
• Life after a stroke
• Slow metabolism is often a symptom
VICE PRESIDENT OF ADVERTISING DAVID HABRAT
A team of community members can empower you to make better, healthier choices!
DIRECTOR OF FINANCE CARRIE CASS MANAGER OF CREATIVE SERVICES TAD SMITH SPECIAL SECTIONS EDITOR HUNTER HARRELL DESIGNER CHRISTIAN RIDINGS ADVERTISING DESIGN & PRODUCTION CHRISTIAN RIDINGS GARY MARKSTEIN MICHELLE MARTIN RYAN BROWN ADVERTISING SALES REPS ABBY FELDMAN AMY BAIRD COLE DAVIS HEATHER MOBLEY JOE NELSON KELLY BULKLEY TANA BOWEN TERESSA NELSON
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.
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Opportunities to find deeper powers within ourselves come when life seems most challenging. - JOSEPH CAMPBELL
.18
.04
Letter from the editor
.05
Get out for good health
.06
Stop the stigma: Mental health treatment
.08
Chronic disease
.10
Relieve chronic pain through dry needling
.11
Access affordable care with HBOT
.12
BMI Battle
.14
Life after a stroke
.15
The benefits of occupational therapy
.16
Perfectly imperfect parenting
.17
The social model of disability
.18
Illness Indicators: slow metabolism
.20
Managing cholesterol
.21
Foods for healthy hair and skin
.22
Food allergies
.23
Health news and briefs
July 2019 ›› Four Corners Healthy Living ›› 3
OVERCOMING OBSTACLES
Letter from the Editor Change can be the greatest challenge for personal health. Though we may want to establish a better quality of life, healthy habits can be difficult to start and sustain for different reasons. Most often, competing priorities cause us to neglect our own wellbeing. However, personal health should always be a priority. We often claim we don’t have the time or the energy to cook a nutritious meal or lift weights after work. But meaningful lifestyle changes require both time and energy, along with a little practice and patience. However, establishing healthier habits can actually give us more energy to do the things we want and more time to spend with the people we love. This issue of Four Corners Healthy Living features a variety of obstacles that people face each day. These pages offer stories of support and encouragement surrounding mental illness, chronic conditions, weight loss and disabilities.
Facing health challenges together
N E XT I S S UE S T HE ME
Explore the ways that therapy can improve recovery and rehabilitation, and learn how nutrition plays a role in the health of your hair and skin. For those raising children in the Four Corners, find fortitude in our new parenting column. When it comes to overcoming obstacles, remember you don’t have to do it alone. Our regional healthcare professionals can provide people with support, and connect individuals with the right resources. Just reach out. To share story ideas, news tips and health questions with us, email specialsections@ durangoherald.com. Who knows? Maybe you will find the answers you are looking for in our next issue: Stages of Life. Namaste,
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Get out for good health Though our region enjoys cold, snowy winters, the first warm days of summer bring residents the feeling of rejuvenation. The chance to get outside and soak up some sun while breathing some fresh air is a feeling unlike any other for those who spend much of their winters bundled up in layers of clothing.
Here are a handful of ways busy individuals can start spending more time outdoors. • Dine al fresco. On nights when the weather is fair, take dinner outside. People who live in private homes can dine on the patio or on the deck in the backyard, while apartment dwellers can make use of local parks for nighttime picnics or dine on balconies or rooftop recreational areas, which have become popular in crowded metropolitan areas. Rooftops and balconies may not pass the “Is it greenspace?” test, but dining in such areas can be more relaxing than a dining nook. • Get off the couch. Don’t hesitate to get outside when night falls. Spend time in the backyard or go for nightly walks around the neighborhood or in a nearby park. Say so long to television binging sessions, making healthier and more beneficial use of nightly free time by utilizing nearby greenspaces.
The value of spending time outdoors is immeasurable, and extends beyond exciting adventures. Being outside provides long-term benefits that might surprise you. In fact, a 2018 report from researchers at the University of East Anglia found that living close to nature and spending time outside can reduce the risk of type 2 diabetes, cardiovascular disease, premature death, preterm birth, stress and high blood pressure. Authors of the report studied data from across the globe, gathering evidence from more than 140 studies involving more than 290 million people.
• Go hiking on weekends. With the amount of trails available in the Four Corners, there’s always a new place to explore. Hiking is good for the heart, and can make for a great, full-body workout. The practice of forest bathing, which is popular in Japan and promotes spending time sitting down or lying in nature, exposes people to a diverse array of bacteria present in natural areas that benefit the immune system and reduce inflammation.
Though researchers cannot pinpoint exactly why people who spend ample time in greenspaces enjoy better health, the wide-ranging benefits suggest that people who currently do not spend much time in the outdoors should make more time to do so.
People who think that accessing nature is helping them stay healthy aren’t wrong. In fact, making time to include nature in your daily or weekly routine can have positive and wide-ranging effects on your overall health.
July 2019 ›› Four Corners Healthy Living ›› 5
Stop the stigma
BY K ARL A SLUIS
7
ways to cope with the challenge of mental illness
Stigma is a negative stereotype. It’s a reality for many people with mental illness, and they report that how others judge them is one of their greatest barriers to a complete and satisfying life. Stigma can lead to discrimination. This can be obvious and direct, such as someone making a negative remark about your mental illness or your treatment. Or it may be unintentional or subtle, such as someone avoiding you because the person assumes you could be unstable, violent or dangerous due to your mental illness. You may even judge yourself.
SO M E O F THE HARMFUL EF F ECTS O F STI GMA CAN INC LUDE : • Reluctance to seek help or treatment • Lack of understanding by family, friends, co-workers or others • Fewer opportunities for work, school or social activities or trouble finding housing • Bullying, physical violence or harassment • The belief that you'll never succeed at certain challenges or that you can't improve your situation
Mental health is a key part of your overall health. Too many Americans go without health treatment – in part because their conditions go undiagnosed.
Here are seven ways to cope with stigma, adapted from the Mayo Clinic: 1. Get treatment. You may be reluctant to admit you need treatment. Don’t let the fear of being labeled with a mental illness prevent you from seeking help. Treatment can provide relief by identifying what is wrong and reducing symptoms that interfere with your work and personal life. 2. Don’t let stigma create self-doubt and shame. Stigma doesn’t just come from others. You may mistakenly believe that your condition is a sign of personal weakness or that you should be able to control it without help. Seeking counseling, educating yourself about your condition and connecting with others who have mental illness can help you gain selfesteem and overcome destructive self-judgment. 3. Don’t isolate yourself. If you have a mental illness, you may be reluctant to tell anyone about it. Your family, friends, clergy or members of your community can offer you support if they know about your mental illness. Reach out to the people you trust for the compassion, support and understanding you desire or need. Support groups are often a great help for patients. 4. Don’t equate yourself with your illness. You are not an illness. So instead of saying “I’m bipolar,” say “I have bipolar disorder.” Instead of calling yourself “a schizophrenic,” say “I have schizophrenia.” 5. Join a support group. Some local and national groups offer local programs and internet resources that help reduce stigma by educating people who have mental illness, their families and the general public. In the Durango area, there’s Beacon of Hope, a sharing group for caregivers, families and friends of loved ones with mental illness. Call (970) 759-9944 for information. Some state and federal agencies and programs, such as those that focus on vocational rehabilitation and the Department of Veterans Affairs (VA), offer support for people with mental illness. 6. Get help at school. If you or your child has a mental illness that affects learning, find out what plans and programs might help. Discrimination against students because of a mental illness is against the law, and educators at primary, secondary and college levels are required to accommodate students as best they can. Talk to teachers, professors or administrators about the best approach and resources. If a teacher doesn’t know about a student’s disability, it can lead to discrimination, barriers to learning and poor grades. 7. Speak out against stigma. Consider expressing your opinions at regional events, in letters to the editor or on the internet. It can help instill courage in others facing similar challenges and educate the public about mental illness. Others’ judgments almost always stem from a lack of understanding rather than information based on facts. Accepting your condition, recognizing what you need to do to treat it, seeking support and educating others can make a big difference. Karla Sluis is a representative of Axis Health System, which provides quality healthcare across the lifespan. AHS has seven locations in Southwest Colorado and offers primary, behavioral and oral healthcare, and crisis response and stabilization. For more, visit www.AXIShealthsystem.org.
6 ‹‹ Four Corners Healthy Living ‹‹ July 2019
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Chronic Crisis
Susan Laningham, a medical practitioner at Southwest Medical Group in Cortez, said as people get older they may develop more than one of these conditions. Four in 10 adults have two or more. If left untreated, many chronic diseases can lead to a disability. However, Laningham said chronic disease can be managed with aggressive lifestyle modifications. In some cases, they can go away entirely.
A quick look at chronic conditions Statistics indicate that approximately 6 in 10 adults suffer from chronic disease, which is an ongoing condition, often lasting more than a year. Though chronic disease is often preventable, it is responsible for more than 1.7 million deaths in the U.S. annually. What’s more, the number of people with chronic conditions is increasing year after year. Some common chronic diseases include arthritis, asthma, cancer, COPD, Chron’s Disease, Cystic Fibrosis, diabetes, epilepsy, heart disease, HIV/AIDS, mood disorders, multiple sclerosis and Parkinson Disease.
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Finding vitality Navigating emotions that arise with chronic disease BY NICOL A DEHLINGER
Each day, I sit with patients who are facing illness, pain and disease and try to help them make sense of it, and navigate a place that feels like it has no map. After so many years of listening to people’s stories, I have noticed a few recurring themes, and how an individual approaches the underlying issues can make all the difference in the course of their lives.
BETR AYAL AND MISTRUST “Why is my body doing this to me? I can’t trust my body anymore.” It is so common to feel like the body has gone haywire and is out of control. But what if your body was wise beyond imagination? What if your body was actually doing exactly what is required to try to come back into homeostasis? What if, like a “check engine” light going off in your car, your symptoms are a signal to have you look deeper, because something is not functioning optimally? We can start to move beyond seeing our body as something that has betrayed us, but rather a perfect guide and friend who is whispering to us that something is amiss and needs attention. And when we can begin to let go of the anger or resentment we may feel when faced with injury or illness, we can start honoring the body for the brilliant guidance it is offering. If you pause to think about what the body does in a day, without any conscious input from you, you will recognize it as a magnificent and miraculous machine. It doesn’t go “off the rails” without cause, I promise you.
FEAR Another strong emotion that arises is fear. Most of us don’t like sitting with the unknown – we prefer to be in control of our lives as much as possible. That often creates a sense of security. If we can deeply analyze the situation, then we can come up with the perfect solution and we don’t have to feel afraid of an unknown future any longer. Our minds will create all sorts of scenarios and stories to explain why this is happening in order to come up with “the fix” and end your suffering. However, not everything can be explained by the mind – especially things that have an emotional basis to them. So, the mind can go into overdrive trying to “fix the problem,” which we internalize into something being inherently wrong. Translation: This is your fault. The wheel of your mind starts spinning more quickly and frantically searches for the solution that will make this situation go away. And that’s when we start searching outside of ourselves for answers. Friends, healthcare providers and the internet are quick to provide perspectives and opinions. Some of which can be helpful, but I see more that this barrage of misinformation leads us farther and farther away from ourselves. Even if a friend or family member has been cured from cancer with a certain diet, these herbs, and this chemo protocol, it does not mean that it will be what your body requires.
GRIEF When we are faced with chronic disease, there is often a loss (or potential loss) that comes with this condition. Loss of life, loss of activities we love, loss of connection as we don’t want to “burden” our loved ones. The mind will push really hard to avoid feeling grief because it doesn’t want you to feel that level of sadness and pain. Grief is a normal part of any illness, but many of us feel like we need to be strong and not “give in” to the sadness. But there is a difference between wallowing and simply being present to the variety of emotions that may not be comfortable. It’s important to remember that you do not need to “do” anything about your emotions – just give yourself space to be present without self-judgment or criticism. Sometimes having someone to guide you through this process, like a naturopathic doctor or therapist, can be really helpful. When we realize the body is wise beyond measure, it becomes easier to stop that pattern of desperation. We have so much more energy to focus on ourselves. If you quiet the mind, what would your body ask from you? What does it require? And as we sit with the fear, grief and judgment that arises when we navigate chronic illness, we start to cultivate more self-love and trust. This allows us to deepen our intuition which will always act as our “true north” for decisions and be our companion in any adversity.
Dr. Nicola Dehlinger sees patients at Pura Vida Natural Healthcare, in Durango, Colorado and global clients via teleconferencing. She is also available to teach a variety of classes and wellness retreats. Reach her at (970) 426-1684 or www.puravidahealthcare.com. July 2019 ›› Four Corners Healthy Living ›› 9
ALTERNATIVE TREATMENT
Relieve chronic
pain BY STACI COST
Dry needling can have dramatic results As a physical therapist, I have seen specific treatments for pain be valuable for many people. The addition of dry needling to my practice is one of the most successful and rewarding treatments for acute and chronic pain conditions. I find that dry needling works better and faster than some other release techniques that are also a part of manual physical therapy.
Dry needling is a technique in which a needle is inserted into the skin to release tension. The primary purpose is to relieve muscle pain and cramping, but it may also help to improve a person's flexibility. I have a prime example of a successful treatment, and what it can do for pain and chronic pain conditions. A 22-year-old female and an avid runner is training for a half marathon. She runs between 8 to 13 miles two to three times per week. She was running when she felt pain so severe in the front of her lower leg that she had to stop. The pain kept her from her running for the next two weeks. She tried again after the two-week rest, but noticed that her pain persisted. She arrived at the therapy clinic wondering what options were available to address the pain and allow her to continue training. As a therapist, I have many options to assist with pain relief. One of the many is dry needling. During her initial consultation with me, I felt that dry needling could be the best way to reduce her pain and get her back to running with the least amount of time off. She was apprehensive at first. “Isn’t that like acupuncture, with needles?” she asked. I explained
10 ‹‹ Four Corners Healthy Living ‹‹ July 2019
that the needling technique is based more on my knowledge of anatomy, neurology and the musculoskeletal system. I choose the area to needle based on clinical knowledge and what I feel will be most successful in healing the injury. After one session of needling and educational tips to help make sure she did not have the same recurring injury, she was able to return to running 5 to 6 miles a day. After two sessions, she was completely painfree and regularly running as much as she wanted. The treatment can give immediate and even dramatic results. It is incredibly rewarding to be able to assist patients with a speedy recovery after an injury and provide pain management options for those that are open to alternative methods or are looking for less invasive or prescription-free options to chronic pain management. Staci Cost is a full-time physical therapist at Southwest Memorial Hospital. She is a Board-Certified Clinical Specialist in Orthopedic Physical Therapy by the American Board of Physical Therapy Specialties. Cost is also Pilates Certified and specializes in spinal disorders, chronic pathologies and sports injuries.
Choose affordable care HBOT can make treatment more cost effective Access to affordable treatment is important, regardless of an individual’s insurance coverage, or lack thereof. But affordable isn’t always accessible, especially in a timely fashion. Incorporating Hyperbaric Oxygen Therapy, or HBOT, into a comprehensive treatment plan could be more cost effective for some patients by reducing the duration of other therapies. George Glass, co-owner of Mountain Hyperbarics, said the therapy can shorten some recovery processes by up to ten times. During an HBOT treatment, patients breathe pure oxygen in a pressurized chamber. The pressure allows the lungs to disperse three times more oxygen to the body. Though HBOT is primarily used to treat decompression sickness, there are other ways people can benefit from HBOT as part of their care plan. When inflammation acts as a barrier to healing, HBOT can decrease irritation, swelling and pain. HBOT is useful for circulation issues and healing wounds. When oxygen reaches damaged tissue, the healing process begins. The therapy may also improve the quality of life for patients that have suffered head injuries or strokes. Glass said HBOT helps alleviate anxiety, depression and the “fight or flight” response. He said HBOT can help individuals experiencing Post Traumatic Stress Disorder as well, by beginning the healing process rather than treating symptoms through prescription medications for depression, anxiety, concentration, insomnia and pain.
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Southwest Memorial Hospital Rehabilitation Department 1311 N Mildred Road, Cortez, CO For appointment, call: (970) 564-2460
www.SwHEalTH.ORg/PHYSICalTHERaPY July 2019 ›› Four Corners Healthy Living ›› 11
NAVIGATING NUTRITION
SU BMITTED BY CHERYL L AGER
PHOTOS BY TERR ANCE SIEMON
Losing weight, gaining opportunities BY HUNTER H ARRELL As obesity rates increase in Southwest Colorado, so do challenges for individuals navigating nutrition information and weight gain. Even people carrying just a couple extra pounds have an increased risk of developing chronic conditions like diabetes, heart disease, high blood pressure, joint problems, sleep apnea and certain cancers.
However, people can win the BMI battle with proper nutrition and regular exercise. Retired pipeliner Cheryl Lager is a prime example of success.
Registered Dietitian, Nutritionist and Certified Personal Trainer Carly Cooley said what you eat and how you eat can influence not only your weight, but also your metabolism, hormones, energy, health, body composition and quality of life.
Lager’s job was very physically demanding, and she always incorporated fruits and vegetables into her diet. But when she retired in 2017, she felt her efforts were no longer enough to sustain her active lifestyle.
Though Colorado has the lowest obesity rates in the country, those rates have risen steadily for over 10 years. According to a report by County Health Rankings, 17% of adults in La Plata County and 24% of adults in Montezuma County are obese.
“I believe convenient, processed foods are the largest contributor to this epidemic,” Cooley said. “Many ingredients in these foods are considered largely responsible for altered metabolisms, creating mixed signals in our bodies. Those signals can be actions like causing nutrients to be stored as unwanted fat instead of efficiently metabolized or they can be an increase in cravings.”
“I was in pretty good shape,” Lager said. “But as a woman gets older, it just gets harder. I found as I got older, despite my ways of trying to eat healthy, it just wasn’t possible to keep the weight off. I kept gaining 10 pounds a year, whether I wanted to or not.” Lager is not alone. In addition to lifestyle choices like diet and exercise, there are a number of biological factors that affect our weight as we age. People begin to lose muscle mass in their 30s unless they work to retain it, and women typically gain weight when menopause begins because estrogen levels drop. Stress can also play a role in one’s ability to maintain a healthy
12 ‹‹ Four Corners Healthy Living ‹‹ July 2019
weight, and Lager had a tough year. A series of family issues and the loss of a beloved pet lead Lager to seek comfort in food. “I found myself at 193 pounds,” she said. “I felt myself looking so much older than my husband. I desperately wanted a change.” Lager attended the What a Girl Wants Expo hosted by Four Corners Expos in November, and saw a booth for PHD Weight Loss. She said she did a cursory check for pills and gimmicks, but only saw promise. She took the next step and scheduled an interview and consultation to see what it would take to reach her weight loss goal of 30 pounds. With the help of PHD Weight Loss, Lager was able to lose 45 pounds in less than 18 weeks. “I couldn’t believe how fast it went, and the support I got,” she said. “Week to week, I had to switch rings because I had lost so much fluid in my hands. I was going down an incredible amount of inches – I wish I would have documented it – but I didn’t have to. I could feel it in my clothes.” Those changes were small compared to the changes she made in her diet. She credits 90% of her weight loss to nutrition and
the other 10% regular exercise. Cooley said one of the biggest advantages of seeking professional help with meal planning is having an expert sift through the conflicting information about food.
energy, balances hormones and emotions, fights depression and cancer, and creates stability.
“Learning and planning a healthful diet takes time and help, but it’s sticking with those beneficial practices consistently that’s the hardest part,” Cooley said. And Lager can attest to the strength it takes to conquer the challenge. “It was hard work,” Lager said. “I’m not going to lie. But I wanted it bad. I was tired of the way I was eating. I wanted to see results. I think the biggest obstacle in any process is being mentally prepared for it.” Though the process is difficult, the benefits are overwhelming. Cooley said a healthy diet enhances life and benefits the body. Good nutrition increases
“Simply put, healthy diet increases quality of life in just about every way,” Cooley said. Now, Lager gets excited to cook and season vegetables in a variety of ways. Losing more than 40 pounds has helped her let go of other things, too. She sports her natural hair color now, and has a bag of clothes ready to donate. While shedding pounds is half the battle, maintaining a healthy weight is the other. Around 80% of people regain the weight they lost. A study conducted by the National Weight Control Registry found people who attended a support group were more likely to maintain their full weight loss for a full year. In other words, a good support system is key.
“I feel like this has given me life,” Lager said.
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RECOVERY & REH ABILITATION
Life
after a stroke
Physical therapists help patients regain independence BY STACI COST AND NANCY SEGEL A Cerebral Vascular Accident (CVA), more commonly known as a stroke, can happen to anyone. It is unexpected and life altering. For a physical therapist, the primary goal is to help the patient regain as much independence as possible by incorporating activities that are functionally important, meaningful and fun. The brain has an amazing ability to compensate and build new relationships – it can reorganize itself by forming new neural connections. Therapy fosters this reorganization and ensures the best quality of life for the patient throughout their life. To help patients overcome obstacles after a stroke, physical therapists use their training and the patient’s interests to determine what will best serve their quality of life in the future. For instance, a 62-year-old male was skiing when he felt dizzy, lost his balance and fell. He experienced a cerebellar CVA affecting his balance and coordination. Once discharged from the hospital, he was referred to physical therapy for issues with complex movements and balance. After speaking with the patient, we learn he is an avid skier in the winter, and in the summer he plays golf. While listening to his responses, we notice how he moves. Our team also cues into emotional responses to find out what is important to him, which helps us understand what motivates him. We use his love of skiing to set goals, and encourage him to work on his balance by guiding him through activities that mimic skiing and golf. Another great example includes a 53-year-old male business owner who was working in his shop with his son when he suddenly became weak on the right side of his body. He was unable to speak, had a facial droop and 14 ‹‹ Four Corners Healthy Living ‹‹ July 2019
weakness in his right arm and leg. Later, doctors determined the patient suffered a left Middle Cerebral Artery (MCA) Cardiovascular Accident (CVA). After some inpatient treatment, his rehabilitation consisted of speech, occupational and physical therapy. Though he had no prior medical history of any heart, lung or other disorder, our team devoted time to learning more about him. Four months post-injury, he has global aphasia (affecting language skills and visual comprehension), and right-sided hemiparesis (weakness). Hemiparesis affects 80% of stroke survivors and is the most common effect of a stroke. The patient is married with grown children and enjoys spending time with his grandchildren. His goals involve interacting with his grandchildren in the ways he did before his injury. When performing difficult tasks in physical therapy, our team reminds the patient of this motivation to help him accomplish his goal. Every stroke affects each person differently depending on which part of the brain is affected, but we are always amazed by the determination of patients, even with the most challenging prognosis. We are grateful to be a part of the recovery process and help them achieve better function. Staci Cost is a full-time physical therapist at Southwest Memorial Hospital. She is a Board-Certified Clinical Specialist in Orthopedic Physical Therapy by the American Board of Physical Therapy Specialties, Pilates Certified and specializes in spinal disorders, chronic pathologies and sports injuries. Nancy Segel is a part-time physical therapist at Southwest Memorial Hospital, and has worked there for 19 years. Her favorite practices are in neurological dysfunctions and acute care. She enjoys being active, and her favorite activities are skiing, sailboarding and running.
OCCUPATIONAL THER APY
Engage in everyday activities
People may be familiar with physical therapy, which many are prescribed after suffering a sports-related injury or medical emergency. But less may know about occupational therapy, a form of therapy that can help individuals live full, happy lives even if they’re dealing with permanent disabilities or chronic conditions.
Occupational therapists assist individuals with disabilities and disease
Occupational therapy differs from physical therapy. While physical therapy deals with pain, range of motion, endurance and strength, among other things, The American Occupational Therapy Association, Inc. notes that OT tries to hone fine motor skills, visual-perception skills and cognitive skills and to lessen sensoryprocessing deficits. Very often OT is used in conjunction with PT. The AOTA says that occupational therapy can help people perform daily tasks to reach goals. This can include helping children or adults with disabilities participate fully in work or school. Occupational therapists tend to focus on treating people who need assistance with a physical, sensory or cognitive disability. OT practitioners address psychological, social and environmental factors that can impact a person’s ability to function. Even though one may think OTs primarily treat adults, especially aging seniors, this is not the case. The health and wellness resource KidsHealth, from Nemours, indicates that children also benefit. Occupational therapists can work with children after surgery or help those with behavioral problems. They may also help children recover after suffering traumatic injuries, and can even assist kids with developmental delays. People who think they can benefit from occupational therapy should first consult with a primary care physician or a discharge team from a hospital to find out which services may best benefit them.
CLOSE TO HOME REHABILITATION SERVICES We make the path to healing fun! We’re with you all the way.
Southwest Memorial Hospital Rehabilitation Department 1311 N Mildred Road, Cortez, CO For an appointment call: (970) 564-2460
www.SwHEALTH.ORg/pHySICALTHERApy July 2019 ›› Four Corners Healthy Living ›› 15
PERFECTLY IMPERFECT PARENTING The old adage “it takes a village,” never applied to me because I was an over-achiever and multitasker extraordinaire. I woke up, strapped on my sparkly Mom cape and drank my coffee in the wee hours of the morning, preparing myself for the daily obstacle course. But one day I noticed my cape seemed a little faded, my sparkle seemed a little dull, and I realized I hadn’t had the time to take care of myself. So I did the unthinkable. I asked for help. I have not always accepted help, much less asked for it, but that changed when a new opportunity presented itself in the form of a furry family member. After one of our many visits to Children's Hospital, we were presented with the idea of a Service Dog and about a year later Porter, a Boyscout of a Newfoundland, came into our lives. Shades of gray confetti fell from the sky everywhere we went while celebrating little moments that became milestones for an autistic child. Porter is specially trained to keep my daughter safe, and he has excelled at his job for the past four years. Trained to sit when she would run, Porter sat in a Wal-Mart parking lot the first month we had him, and saved my daughter from running in front of a car. He saved her life then and continues to give her a life today.
Receiving Reprieve Learning to trust instinct over intuition BY JENNY JOHNSTON Parenting is kind of like being thrown into an obstacle course, where participants must navigate through a career maze, all the while fielding demands from a tiny dictator and dodging flying food. Parents are short order cooks, art directors, janitors, personal assistants, teachers, survivalists, referees, disaster mitigation specialists, doctors, psychologists, and most of all, masters of patience. There is no award at the end of the course yet it is the most rewarding thing many of us will ever survive. When raising a child with special needs, you become all of these things and more. Raising my autistic daughter has shown me that it’s OK to be a perfectly imperfect parent. The experience continues to teach me that there is no black and white; all the shades of gray in between are beautiful. Imperfection should be celebrated as individuality. But I didn’t come to this conclusion instantly. It took years of Pinterest fails and surviving temper tantrums in public places over benign problems to realize that I needed some help. If I had a nickel for every time my daughter melted in an autistic pool of despair because one of her goldfish crackers was deformed, or her pink shirt was in the wash and she couldn’t wear it for the sixth day straight, I’d have my own island – complete with my very own private goldfish factory and a lifetime supply of pink shirts. 16 ‹‹ Four Corners Healthy Living ‹‹ July 2019
Before Porter, going places like the grocery store were unthinkable. Suddenly, we found ourselves navigating the isles the eve of Thanksgiving with the ease of synchronized swimmers. Having a service dog gave my daughter opportunities, and gave me peace of mind. I never thought the most important villager in my network would come with four legs and a heart of gold. Whether you are parenting one child or five, each is different. And they all have specific needs. Don’t we all? Ultimately, I think I learned the secret to parenting from watching the selflessness in my daughter's service dog. Porter gives his all and asks nothing in return, except for a little love. He never judges her, and he is able to separate imperfection from indifference. When you take a moment to step back from all of the trying and take a moment to simply observe, parenting teaches us the distinct difference between award and reward, between acting and reacting and most of all that it is OK to count on and trust in someone else’s intentions. Jenny Johnston is a third generation Durango local and mother of two wild and free children and the World’s Greatest Service Dog.
The social model of disability Learning to restructure the way we think, speak about disabilities What makes somebody disabled? Often when considering this question, we think of certain labels of physical or mental conditions. This is the Medical Model of Disability – where certain “abnormal” conditions are disabling. But where is that line? What if I told you another valid disability perspective is that disability occurs when the place in which a person lives does not accommodate their differences? This is known as the Social Model of Disability. For those new to the concept, that often sounds ridiculous. Yet, think about it. My eyesight is not great. I’m nearsighted, so driving is not safe for me unless I wear glasses. But what if glasses had never been invented? Without some sort of accommodation for my nearsightedness, I’d struggle to read and drive, and both of those things would affect my ability to work. I’d likely consider myself disabled. Being autistic, I do not consider myself disabled, as long as I have my glasses. I do get accommodations for my differences, because like many autistic people I am far more sensitive to background noise and flickering lights.
SOCIAL CH ANGE If autistics were society’s majority, the acoustics and lighting in our built environment (also known as Universal Design which creates environments that are usable by all people) would be very different. A key accommodation for me is also my wife, who helps me navigate social situations and is my “social grease.” When we view disability as being social rather than inherent, we realize we also have a role and opportunity to make a more inviting community for people with disabilities. I work for people with intellectual and developmental disabilities. What accommodations do we need to access a better life? A lot of our story is about exclusion - from jobs, education and friends to share a beer with on a Friday night. Accommodate us by including and welcoming us as valued citizens in the places we live, as friends, neighbors and coworkers, valued for our strengths, love and drive. Jeff Newman is an autistic advocate and Person Centered Thinking Trainer. He is a Case Manager with Community Connections in Durango. Reach him at jnewman@ccicolorado.org. For more information about Community Connections visit www.communityconnectionsco.org.
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ILLNESS INDICATORS
Slow Metabolism Metabolism is a series of chemical reactions responsible for converting food into energy to run cellular processes. These reactions grow and sustain life effectively. Individuals who follow a diet and exercise regimen may notice how fast or slow their metabolism is depending on how long they’ve been working toward a goal, and whether or not they have seen measurable results. Even though the speed at which the body metabolizes food is different for every person, sometimes a very sluggish metabolism could be a sign of illness. A diet that has stalled or even led to weight gain can be more than faulty genes. According to experts at the Washington Endocrine Clinic in Washington, D.C., certain underlying illnesses can result in weight gain or difficulty losing weight. Recognizing that a slow metabolism is part of certain conditions; treating those conditions can help people regain their energy and start losing weight. Extra cortisol If the body has too much cortisol, which is known as “the stress hormone,” it may think it’s under duress and needs extra calories for bodily energy. Normal amounts of cortisol can help burn fat if it is working synergistically with the rest of the chemicals in the body. When there’s too much, calories are hoarded. Cushing’s disease/syndrome A similar phenomenon occurs with Cushing’s disease. This is an illness that occurs when there is too much cortisol in the body, according to The Pituitary Society. A tumor of the adrenal glands is sometimes to blame, while in other cases the body just makes too much of the hormone ACTH, which causes cortisol levels to ramp up. Medications to control excessive production of cortisol can help. Hypothyroidism With hypothyroidism, the thyroid gland does not produce enough thyroid hormone. This causes any number of bodily functions to slow down and result in weight gain, fatigue, joint pain, and other symptoms. Supplementation with a synthetic form of thyroid hormone may restore function and enable weight loss. Low testosterone This is a condition in which the testes do not produce enough testosterone. It affects nearly 40% of men aged 45 and older, says the Cleveland Clinic. Symptoms of low testosterone, such as increased body fat and fatigue, can derail weight loss efforts. Men can undergo testosterone replacement therapy to restore levels. If weight loss has stagnated and it is followed by other symptoms, individuals should make an appointment with their doctors to discover if certain conditions are behind a slowed metabolism. 18 ‹‹ Four Corners Healthy Living ‹‹ July 2019
NATUR A L WAYS TO B OOST ME TA B OL I S M 1. Eat. at more protein and fiber, as well as spicy foods. E Other foods that help boost metabolism include apple cider vinegar, coconut oil, chili peppers, legumes, pulses, cacao and seaweed. 2. Drink. ore water is always good for the body. However, M green tea and coffee can also contribute to increased metabolism. 3. Stand. eing active can boost metabolism. Standing, B rather than sitting, can burn 174 more calories. 4. Lift. ifting heavy objects, such as weights, can help L build muscle, which is more metabolically active than fat. 5. Sleep. uality sleep is important because sleep deprivation Q can cause people to feel hungrier, as well as increase blood sugar and insulin resistance.
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DIETARY TIPS
Find low-cholesterol recipes online at WWW.EATINGWELL.COM • Increase soluble fiber. Soluble fiber is found in oatmeal and other whole grains, flax, apples, legumes, and beans. Because soluble fiber can’t be broken down, it goes through the body and bloodstream like a giant mop, collecting bile generated to digest fats. The fiber and the fat-soaked bile are then excreted in the stool. According to Healthline, bile is made from cholesterol, and when the liver needs to make more of it to digest fat, it does so by pulling cholesterol out of the bloodstream, naturally reducing cholesterol levels as a result. • Eliminate trans fats. Trans fats, or those foods listed on labels primarily as hydrogenated oils, can raise overall cholesterol levels. It is also linked to diabetes, heart disease and stroke. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
Managing cholesterol Small choices make a big difference High cholesterol, particularly high levels of “bad” cholesterol, is a risk for heart disease. The Mayo Clinic says that high cholesterol also can increase risk for heart attack. Understanding cholesterol and how to control it can help people live longer, healthier lives. Cholesterol is a waxy substance that comes from two main sources. It is produced naturally by the liver and is obtained by eating certain foods, primarily animal products like meat, dairy and eggs. When these foods are consumed, the liver makes more cholesterol than it normally would, says the American Heart Association. Harvard Medical School says that making certain food choices can help lower cholesterol levels. Some foods help prevent cholesterol from forming, while others lower low-density lipoprotein, also referred to as “LDL” or “bad” cholesterol. Some foods increase the amount of high-density lipoprotein, also known as “HDL” or “good” cholesterol. Still other foods block the body from absorbing cholesterol. Because food and cholesterol are so closely linked, dietary changes can have a profound impact on people diagnosed with high levels of bad cholesterol. The following are some changes such individuals can implement. 20 ‹‹ Four Corners Healthy Living ‹‹ July 2019
• Eat more fatty fish. Harvard Medical School says that eating fish two or three times a week can lower LDL by replacing meat and by delivering LDL-lowering omega-3 fats to the body. Omega-3s reduce triglycerides in the bloodstream, slow the growth of plaques in the arteries and protect the heart by helping to prevent the onset of abnormal heart rhythms. • Use vegetable oils. Liquid vegetable oils, like canola or soybean, can be used in place of solid fats like butter or lard. • Choose low-fat dairy. Use the low- or no-fat varieties of milk and cheeses instead of high-fat versions. These small dietary changes can make a big impact when it comes to reducing cholesterol.
Foods that promote healthier hair and skin Millions of people across the globe deal with conditions that affect their skin and hair. Acne is one the most common skin condition in the United States, according to the American Academy of Dermatology. But the foods we eat can affect the health of our hair and skin. Foods that contain certain nutrients, phytochemicals and enzymes may help people develop healthier hair and skin.
Blueberries: The U.S. Department of Agriculture gave blueberries its top ranking for antioxidant activity. The antioxidants in blueberries neutralize free radicals and protect people from premature aging, which can help the skin look younger and more vibrant. Eggs: Eggs are great sources of protein and biotin, which are two nutrients that may help promote hair growth. The health and wellness information site Healthline says biotin is essential for the production of a hair protein called keratin. Fatty fish: Fatty fish, such as salmon, are high in omega-3 fatty acids. Ciara Foy, a Torontobased holistic nutritionist, says about 3 percent of the hair shaft is made up of omega-3 fatty acids. They’re also found in cell membranes and in the natural oils that keep the scalp and other areas of the skin hydrated. Red bell peppers: These peppers contain more vitamin C than oranges. According to dermatologist Dr. Julia Carroll with Compass Dermatology, vitamin C is an antioxidant precursor to collagen production, so consuming more vitamin C through foods can neutralize free radicals that could damage skin. Spinach: Trade lettuce for spinach, which is rich in calcium, iron, magnesium, omega-3 fatty acids, and much more. These nutrients can be the building blocks of healthy skin and hair. Oysters: Nutritionist and author Lisa Drayer says oysters are good sources of zinc, which aids in skin cell renewal and repair. Coconut: Coconut water is great for hydration and contains potassium, an electrolyte that moves nutrients into the cells. Coconut oil also can be used to boost hair health as a pre-wash conditioning treatment. The secret to beautiful skin and hair may be hiding in plain sight at your local supermarket.
July 2019 ›› Four Corners Healthy Living ›› 21
Living with a food allergy Learn to recognize symptoms of allergic reactions A well-balanced diet rich in nutrients and vitamins is an essential component of a healthy diet. When coupled with routine exercise, a healthy diet can pave the way for a long life. However, some foods considered healthy, including dairy products and wheat, can pose a threat to men, women and children, triggering allergic reactions that can put their lives in jeopardy. Food allergies are no small concern. According to Food Allergy Research & Education (FARE), an organization dedicated to improving the quality of life and health of individuals with food allergies, 32 million Americans have food allergies. In fact, allergic reaction to food sends someone to the emergency room every three minutes in the United States. To avoid such trips, it’s imperative that people understand food allergies and learn to recognize the symptoms of allergic reactions. What is a food allergy? FARE notes that food allergies are a medical condition in which exposure to certain foods triggers harmful responses from the immune system. According to the Centers for Disease Control and Prevention, these immune responses can be severe and life threatening. For example, anaphylaxis is a severe allergic reaction that causes the immune system to release a flood of chemicals, potentially sending a person into shock. The Mayo Clinic notes that anaphylaxis causes a sudden drop in blood pressure and the narrowing of airways, making it difficult, if not impossible, to breathe. 22 ‹‹ Four Corners Healthy Living ‹‹ July 2019
What are some symptoms of allergic reactions to food?
had a chance to visit their primary care physician.
Anaphylaxis is a severe and life-threatening response to a food. However, not all symptoms of food allergies are so severe. FARE notes that mild symptoms of food allergies could include: • Hives • A flare-up of eczema characterized by a persistent dry, itchy rash • Redness of the skin, especially around the mouth or eyes • Itchy mouth or ear canal • Nausea or vomiting • Diarrhea
Severe symptoms of food allergies may include: • Difficulty swallowing • Shortness of breath or wheezing • Turning blue • Loss of consciousness • Chest pain
These mild to moderate symptoms can be uncomfortable and unnerving and should be reported to a physician immediately. People who suspect they are the result of a food allergy should write down everything they ate, and avoid certain foods that spark their suspicion until they have
Are certain foods more likely to trigger allergic reactions? The CDC notes that eight foods or food groups account for 90% of allergic reactions in the United States. These foods, many of which are otherwise healthy for many people, include: • Milk • Eggs • Fish • Crustacean shellfish • Wheat • Soy • Peanuts • Tree nuts
FOOD L A BE LS The Food Allergen Labeling and Consumer Protection Act (FALCPA) created guidelines for food manufacturers to identify potential allergens in plain language. It affects all packaged foods sold in the U.S. including: Conventional foods, vitamins, supplements, infant formula and foods, medical foods, all retail and food-service establishments, vending machine foods, and packages labeled for individual sale. Tips for reading food labels 1. Know the different names for your allergen. 2. Call the manufacturer if you are unsure if the product contains an allergen. 3. Do not buy products without an ingredient list.
Health Briefs
LOCAL INSIGHT
PHOTOS BY AHS
New program available for young people experiencing psychosis Axis Health System (AHS) launched a new program July 1 called First Episode of Psychosis (FEP). The program benefits youth and young adults ages 15 to 29 who have experienced an onset of psychosis within the last 24 months. The goal of FEP is to effectively stabilize and reduce symptoms through early, intensive intervention. Once screened and approved for the program, FEP patients can receive intense wraparound services that include individual therapy, group therapy, family support, case management, vocational and educational support, community and in-home services, peer specialist support and medication management. FEP is open to people in Montezuma, La Plata, Archuleta, San Juan and Dolores counties. Services are available people with private insurance, Medicaid or no insurance. AHS offers a sliding-fee scale for those who qualify. Call (970) 259-2162 to schedule an assessment.
New dentist joins team at Axis Health System Oral Health Clinic in Durango Dr. Blake Brown, DDS, has joined the team at the Axis Health System Oral Health Clinic, 2530 Colorado Ave., Suite A, in Durango. Dr. Brown has six years’ experience in general dentistry, two of which were spent working for the Indian Health Service in Alaska, and two were spent in private practice in Wanaka on New Zealand’s South Island. Dr. Brown grew up in Florida and attended Harvard College for his undergraduate degree. He later obtained his dental degree from the University of North Carolina Chapel Hill School of Dentistry. Dr. Brown welcomes new patients and accepts Medicaid, CHP+ and people without dental insurance. A sliding-fee scale is available for those who qualify. Call (970) 335-2442 for an appointment.
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You are a whole person. We have a whole lot of options.
We’re a good fit. Primary Healthcare Our clinics in Durango and Cortez offer comprehensive primary care, including annual physicals, well-child visits, chronic disease management, immunizations and women’s health. Same-day sick visits are available.
Behavioral Healthcare The care team at the clinics includes professionals who help with behavioral health concerns, such as stress, anxiety, sleep issues, depression or substance use.
Oral Healthcare At La Plata Integrated Healthcare, hygienists on our team can do check-ups and cleanings. At Axis Health System Oral Health Clinic, we offer cleanings, fillings, extractions, restorations and emergency dental care.
AXIShealthsystem.org
24/7 Crisis Care: 970.247.5245
Your health... We’re in this together. Call today to make an appointment at one of our clinics. Cortez Integrated Healthcare
La Plata Integrated Healthcare
Axis Health System Oral Health Clinic
691 East Empire St. Cortez, 970.565.7946
1970 East Third Ave. Durango, 970.335.2288
2530 Colorado Ave., A Durango, 970.335.2442
We accept Medicaid, Medicare, CHP+ and most private insurance, and we offer a sliding-fee scale for those who qualify.