FALL
MEN & Women
2021
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 Durango Oral Health Clinic, we offer cleanings, fillings, extractions, restorations and emergency dental care.
AXIShealthsystem.org
24/7 Axis Care Hotline: 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
Durango 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.
WINTER
2021
A quarterly publication dedicated to health and lifestyle news and features.
Visit subscriptions.durangoherald.com.
2021
TIC HEALING HOLIS
SUMMER
Subscribe to The Durango Herald and never miss a Healthy Living.
SPRING
2021
SUMMER
2021
S AIN BR N AW BR
MEN & Women
TRAUMATIC BRAIN INJURIES AND POST CONCUSSIVE SYNDROME I. Every year nearly 2 million people sustain traumatic brain injuries and another 3.8 million reported concussions in the U.S. every year. Approximately 50% go unreported bringing the number to approximately 10 million. II. The most common Physical symptoms are loss of consciousness, mild to severe headaches, nausea and vomiting, dilated pupils, loss of coordination, sleep disorders, convulsions, dizziness, fatigue, loss of balance, sensory symptoms, visual disruptions, ringing in the ears, loss of smell, and sensitivity to light and sound. Mentally, people may experience memory problems, inability to see words or read, speaking disorders, inability to write, mood swings, depression and anxiety and PTSD. III. HBOT helps prevent the premature death of brain cells due to oxygen deficiency in the tissues by dramatically reducing inflammation and oxygenating the blood supply with 100% pure oxygen. 80% of the conditions Mountain Hyperbarics treats are brain injuries. 100 Jenkins Ranch Rd, Suite D Durango, CO (970) 880-4799 mountainhyperbarics.com F A L L
2 0 2 1
{
3
Table of Contents 05} 06}
Letter from the Editor Health Screenings
Passing the exam
08}
Consumer Care
10}
12}
14}
15}
Regional donation opportunities
16}
Green hygiene
Tech Tools Apps to keep you on track
Disease Disparities How biology affects risk
Fit Five Water workouts for all ages
Blood Drives
INTERIM CHIEF EXECUTIVE OFFICER
Carrie Cass DIRECTOR OF FINANCE
Healthy Alternatives
Carrie Cass SPECIAL SECTIONS EDITOR
Controlling common cravings
18}
Recipes
C R E AT I V E S E R V I C E S
Fall flavors
Tad Smith
20}
22}
Relationships Build positive support systems
News & Briefs
Hunter Harrell
MANAGER
I L L U S T R AT I O N S
Wes Rowell M U LT I M E D I A S A L E S DIRECTOR
Jamie Opalenik ADVERTISING
Kelly Bulkley Shalina Luna Alyssa McClellan Joe Nelson Shell Simonson PRODUCTION
Ryan Brown production manager
Ballantine Communications 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.
4
}
F O U R
C O R N E R S
H E A L T H Y
L I V I N G
Letter
FROM THE
EDITOR
Latin poet Marcus Valerius Martialis once wrote, “life is not merely being alive, but being well.” I love that this is a simple way to say that enjoying the pleasures that life has to offer means taking care of ourselves. Though the past year has made it more challenging to tend to emotional and social health, these experiences will shape us moving forward. For the last issue of the year, Four Corners Healthy Living is focusing on the differences in health care for men and women. Learn more about screenings that can detect abnormalities before they cause health complications on page 6. Because biological factors influence risk, this issue also raises awareness of the diseases that disproportionately affect one sex over the other, their causes and prevention strategies on page 12. Not only do men and women have different risks for disease and ways of caring for their bodies, they have different methods of communicating, too.
Since different styles of communication can affect our connections to one another, readers can discover the keys to building healthy, supportive relationships in their life on page 20. But don’t skip out on the latest in Consumer Care and Tech Tools. Page 8 is filled with personal hygiene products made with sustainability in mind, while page 9 features apps that keep us physically and mentally on track.
Does Lower Back Pain Have You Feeling Left Behind?
Of course, Fit Five has easy exercises to incorporate into any workout. We hope that it puts a splash of fun into your regular routine. Enjoy four tasty fall recipes and follow it up by examining some alternatives to caffeine, sugar and alcohol. After another year of reading and supporting Four Corners Healthy Living, we leave you another year older and wiser. As writer Madeleine L’Engle said: “The great thing about getting older is that you don’t lose all the other ages you’ve been.”
...because life has no of f-season Call us today or scan the QR code to get your free Lower Back Pain Tips Relief Booklet.
970.259.0574
575 Rivergate Lane, Suite 97 | Durango, Colorado 81301 (in the Animas Surgical Hospital Medical Building )
info@tomsicpt.com
TOMSICPT.COM F A L L
2 0 2 1
{
5
Health Screenings PASSING THE EXAM Stay educated with routine physicals and screenings BY HUNTER HARRELL Routine wellness exams are essential for men and women who want to maintain their health. Preventative health screenings can shed light on risks for certain diseases and provide insight into patient behaviors that may be harmful to long-term health. Screenings can also save lives. While men and women can experience the same conditions, health experts recommend specific tests and screenings for each sex in various age groups. Men, especially, need to be proactive in regard to monitoring their overall health. However, Harvard Medical School states men are less likely than women to get routine physical exams and screenings. An American Academy of Family Physicians survey found that 55% of men had not seen their doctors for a physical exam in the previous year, even though 40% had at least one chronic condition.
WOMEN'S ROUTINE EXAMS • Blood pressure: Doctors will typically test blood pressure at every visit. Women whose blood pressure is below 120/80 mmHg can go every two years between blood pressure readings up until age 20, according to The American Heart Association. Adults 40 or older, or those with conditions that put them at risk for
6
}
F O U R
C O R N E R S
H E A L T H Y
L I V I N G
hypertension, should go annually or as advised by a doctor. • Cervical cytology: The American College of Obstetricians and Gynecologists recommends routine pelvic examinations with cervical testing that includes Pap testing and HPV testing. Consult with an OB-GYN for testing frequency, which depends on age and family history.
• Cholesterol: Cholesterol levels alone are not indicative of one’s overall health. However, a complete cholesterol test can determine a person’s risk for heart disease. If levels are consistently normal, this test may only need to be performed every five years, according to the National Institutes of Health. • Mammogram: Mammograms screen for breast cancer. Given the risk of false positives, debate continues as to how frequently women need these screenings. The most recent guidelines from the U.S. Preventive Services Task Force says mammograms are recommended starting at age 50, and should occur every two years. The American Cancer Society advises starting at age 45 and having a mammogram annually through age 55. • Blood-glucose test: The National Institute of Diabetes and Digestive Kidney Diseases says women should be screened regularly for prediabetes or diabetes beginning around age 45. Women can speak with their physicians to determine how often they should receive these screenings. • Osteoporosis screenings: Bone density can be measured starting at age 65, or earlier if a woman has reached menopause. Osteoporosis affects women more often than men, with 71% of osteoporotic fractures occuring among women.
• Skin examination: The American Academy of Dermatology suggests speaking with a dermatologist about skin exams. Self-examinations should be routine, but dermatologists may recommend more formal tests to women who meet certain criteria.
MEN’S ROUTINE EXAMS
• Prostate-specific antigen test: A PSA is a blood test that measures how much prostate-specific antigen is in the blood. Measuring PSA has been a standard for prostate cancer screening for 30 years. General guidelines suggest PSA screening begin at age 55. However, having at least one first-degree relative with prostate cancer could necessitate earlier testing. • Colorectal cancer screening: Colorectal cancer screening generally occurs between ages 50 and 75. Tests include fecal occult blood tests, stool DNA
tests, colonoscopy and contrast barium enemas. Doctors will determine which tests are applicable and how often to conduct them. • Diabetes: Men who have a BMI over 25 are overweight and should consider a diabetes screening. In addition, blood pressure above 130/80 mmHg or other risk factors could require a blood test to check for elevated glucose levels. • Abdominal aortic aneurysm: Guidelines recommend a one-time screening for men who have smoked between the ages of 65 and 75. • Hepatitis B and C: Men are at increased risk for infection if they have had unprotected sex with multiple partners, received blood transfusions or transplanted organs before June 1992, are healthcare workers who have been stuck by needles, or travel to regions with high rates of the hepatitis B virus.
• Lung cancer screening: Men should undergo a lung cancer screening through low-dose computed tomography if they are over age 55, have a 30-pack-per-year smoking history and currently smoke or quit within the past 15 years. • Testicular cancer screening: Testicular cancer is one of the most common cancers among young men, says Johns Hopkins Medicine. Early screening can include self-checks. Routinely checking the testicles for any lumps or unusual features while showering can help detect testicular cancer. Doctors may order an ultrasound if something is discovered. Nourishing diets and daily exercise are hallmarks of healthy people, but routine wellness exams for individuals are just as important. While many screenings are recommended starting at age 40 or 50, every person should discuss family histories and other risk factors to determine if testing should begin earlier.
F A L L
2 0 2 1
{
7
Consumer Care GREEN HYGIENE Look good, feel better BY HUNTER HARRELL Good personal hygiene can contribute to better physical and mental health. In contrast, poor personal hygiene can be socially isolating and leave the body vulnerable to serious infection. Even as bathing and grooming habits vary from person to person, a new consumer survey from NCSolutions suggests that Americans are back to their regular routines, with 79% spending the same amount of time or more getting ready in the morning, compared to only 59% during the pandemic. Global market research from Ipsos sought to answer the question “Just how clean are we?” and 92% of respondents said that maintaining good hygiene is a top priority. However, there are some gender disparities when it comes to routines and reasoning. For example, 61% of women are concerned about hygiene as it relates to image and perception, compared with 50% of men. And 81% of women describe themselves as “very clean” as compared to just 72% of men. While these statistics are riveting, it’s time to give some more thought to some of the products we use in our regular routines.
Shaving with a razor is the most popular method of removing hair for both men and women. Unfortunately, disposable razors are not very sustainable. Though finding the right reusable razor can take some trial and effort, there are a variety of styles on the market. Upgrade your shaving routine by searching for a plastic-free, reusable safety razor: bonus points if the blades are recyclable.
Pulses of light destroy hair follicles at the root and prevent hair from growing back. Unlike shaving, sugaring and waxing, laser hair removal prevents ingrown hairs and irritated skin. While the up-front cost of laser hair removal is higher than other methods, the cost savings is a big benefit.
Women often embrace methods like waxing and sugaring more often than men. These hair removal methods are more environmentally friendly than shaving because they don’t require water. However, waxing strips do generate waste. Sugaring is very similar to waxing, but it has a variety of benefits, especially for sensitive skin. Not to mention, it is simple to make your own sugar paste with sugar, lemon and water.
It’s important to remember that hair removal in any area affects the skin. When it comes to skincare, Southwest Colorado climate adds insult to injury. The arid climate can cause dry, itchy skin – especially in the winter season.
Laser hair removal is an excellent solution for the long-term.
FROM RAZORS TO LASERS
For some, silky smooth skin requires a great deal of maintenance – starting with hair removal.
8
}
F O U R
C O R N E R S
H E A L T H Y
L I V I N G
KEEP YOUR YOUTHFUL GLOW AT ANY AGE
To combat the harsh conditions, make some adjustments to your daily routine. To start, drink more water and use moisturizer when necessary to keep skin hydrated.
Local dermatologists also recommend reducing shower time and temperature to maintain healthy, hydrated skin.
face polish to blend with water, honey, yogurt or cleansing oil for a customizable exfoliation experience.
If those adjustments aren’t enough, try a new, natural moisturizer made regionally. Bison Star Naturals creates body care products free from animal products, dyes or perfumes. Made with coconut, jojoba, castor and argan oils, the brand’s lotion comes unscented or scented with essential oils. Another regional brand, Oh So Soft, creates lotion bars made with shea butter, beeswax, coconut oil and essential oils.
A FEMININE TOUCH
Every person should have an eco-friendly exfoliant on hand. Unlike products made with plastic microbeads, sugar scrubs are an environmentally friendly alternative. Honeyville’s sugar scrub is a locally-made product that smooths and hydrates the skin. Rocky Mountain Soap makes body scrubs with cocoa butter and coconut oil blended with organic cane sugar, bamboo or pumice for texture. The brand also sells a powdery
People who menstruate must take extra care during that time of the month to be clean, comfortable and confident. Products like menstrual cups and period panties are sustainable alternatives to disposable pads and tampons. Though 70% of women still use tampons, these new products are reshaping the feminine hygiene market to prevent those plastic applicators from piling up. Menstrual cups are available from a variety of brands, including Diva, Intimina, Saalt, Pixie, Cora and MeLuna, to name a few. On average, a cup will cost between $20 and $40 dollars and last up to 10 years. Unlike tampons, menstrual cups do not leak when inserted correctly, expanding the cost savings to those cute underwear, too.
Cups also reduce odor, and while tampons must be changed every 4-8 hours, cups can stay as long as 12 hours. One disadvantage is that it can be difficult to find the right fit, so compare several different brands before purchasing a menstrual cup. Anatomy makes females more susceptible to urinary tract infections than males, meaning hygiene is important, even in the backcountry. Forget packing excess amounts of toilet paper along for day-trips in the wilderness. A Kula Cloth is a sustainable alternative made with good hygiene in mind. A Kula Cloth is an absorbent, antimicrobial and odor-resistant pee cloth with a printed waterproof side that prevents liquid from soaking through to your hand. To clean, simply hand wash with gentle soap or toss it in the washing machine, then hang to dry. These hypoallergenic cloths help individuals practice Leave No Trace principles, while feeling fresh and clean.
Serving the Four Corners since 1970
Surgical Dermatology Skin Cancer Treatment General Dermatology Aesthetic Dermatology including complimentary consultations on: Kybella Legend Pro Tattoo Removal
Filler
Botox
Vbeam
Laser Resurfacing CoolSculpting
IPL
Laser Hair Removal
HydraFacial
Chemical Peels
970.247.1970 durangodermatology.com 523 S. Camino del Rio Durango, Co 81303
Voted ‘Best Aesthetics Clinic’ F A L L
2 0 2 1
{
9
Tech Tools APPS TO KEEP YOU ON TRACK BY HUNTER HARRELL To make a significant change, we must first identify the barriers to addressing the problem. When it comes to our health, technology can be a tool to monitor different parts of our health and wellbeing, including diet, exercise, sleep and mood. By tracking performance and progress, it is possible to see a path to incredible improvements.
DIET
Studies show that whether counting calories or maintaining a food diary, tracking what we consume can lead to making better choices. Consistent, healthy tracking of beverage and food consumption, can help us maintain a balanced diet and manage body weight. And there are so many apps that allow users to track daily nutrients. MyFitnessPal makes logging meals easy, even on-the-go. By logging meals regularly, users can better understand how food contributes to overall health. Users can personalize nearly every aspect of the app and set customizable goals. The app presents users with a breakdown of micronutrients and macronutrients for each meal. In addition to logging meals, MyFitnessPal includes features such as curated meal plans, exercise routines and new recipes. Rise Up + Recover is an app that draws awareness to our relationship
10
}
F O U R
C O R N E R S
H E A L T H Y
with food, designed for people that struggle with eating disorders. Understanding how our emotional and physical well-being affects our food choices is crucial to making more mindful choices. With Rise Up + Recover, users can log behavior, set reminders and access resources to guide users through successful coping strategies. Users may also choose to share records with health providers.
EXERCISE
Movement is essential to health. Some exercise apps allow users to record the time they spend active whether timing a run, documenting weight lifting personal records or even tracking elevation gained on a bike ride. But others offer easy access to professional guidance for beginners. The Johnson & Johnson 7-Minute Workout is perfect for busy people trying to prioritize their health. The app allows users to follow a heartpumping interval training routine that does not require any equipment to complete. With over 70 exercises, users can
L I V I N G
customize their workout by alternating between 30-second bursts of activity with 10-second periods of rest. The app also lets users play music or set a timer to keep track of time and progress. Nike Training Club incorporates a variety of exercises, from cardio and strength training to mobility and yoga routines. Browse routines by muscle groups or by types of workout. The app includes audio and video instruction and studio-style classes that users can stream on-demand. To get started, the app will gather some data about your current activity and fitness goals. Scroll through the recommended workouts or set up a completely customized training plan.
SLEEP
Adults need between 7 and 9 hours of sleep per night. However, at least 35% of adults in the U.S. report sleeping less than seven hours a night, according to the CDC. Many sleep apps are more than alarm clocks; they track movement, record sound and provide you with personalized data about your sleeping patterns. While the effectiveness of these apps is still being studied, many users report improvements in sleep quality. Sleep Cycle analyzes sleeping patterns by accessing your microphone to listen to sounds while you sleep. Users can track their activity, and see how these external factors, like consuming alcohol or caffeine, affect their sleep. Data is presented in easy-to-read graphs, and provides users with information they need to improve their sleeping patterns. The app also includes an extensive library of guided meditations, music and stories to assist with calming and relaxing the body.
Relax Melodies is different from other sleep trackers. Instead of tracking your noise or movement, Relax Melodies invites users to improve their sleep routine by introducing users to techniques that reduce anxiety and boost relaxation. It includes special features focused on meditation and relaxation. Try breathing exercises, stretching, calming music, bedtime stories and ambient sounds to relax and fall asleep faster.
Daylio is an app for the days when users might not feel like finding the words to describe how they feel. Instead, Daylio is a tool that gives users a variety of visuals, like emojis and videos, that match their mood. The data is tracked on a calendar to help users identify patterns in their behavior and emotions. It’s a good starting point for those who want to manage mental health and track mood changes without a large time commitment.
MOOD
The Hopeful is a self-care app created by national nonprofit organization To Write Love On Her Arms, focused on support for people that struggle with addiction, anxiety, depression, self-injury and suicide. The Hopeful was launched earlier this year to help users identify patterns of emotion, access educational resources and seek professional support when necessary. This journaling app is filled with encouragement and inspiration and has a unique writing prompt each day.
Physiological and psychological factors both influence our well-being. It is easy for our feelings and thoughts to manifest physically. For example, fatigue, headaches, muscle tension, nausea and difficulty sleeping are symptoms of stress. To effectively manage stress, individuals must identify emotions and take steps to address feelings. Journaling to refelct on both positive and negative emotions can help us reach our mental wellness goals.
*PRF*
Spec Ad Only This ad will not appear in the Yellow Pages Johnson Physical Therapy & Rehab PC 970-564-0311 1280 N Mildred Rd Suite 2 DURY - DURANGO - CORTEZ 11/2019 Physical Therapists
*R1100487265-100* Ad ID: Team: UDAC: Rep ID: Rep Name: Sls Office: Cust ID:
R1100487265-101 ASEC-East and West HPS 183520 Martin,M ALBU 5206191993
CS Version: 101 Created Date: 08/22/19 Tracking TN: No Artist: Psalm Lalicon QC: Psalm Lalicon CMR Number: CMR Client:
• Physical Physical & Occupational Occupational Therapy •• Specializing Specializing in Orthopedics Orthopedics • Spine Spine & & Sports Sports Medicine Medicine & Therapy in • Physical & Occupational Therapy •••Physical && Occupational Therapy ••Specializing inin Orthopedics Sports Physical Occupational Therapy Specializing Orthopedics•••Spine Spine&& SportsMedicine Medicine • Hand Hand Therapy Therapy •• Dry Dry Needling Needling •• WorkSteps WorkSteps Provider Provider •• Lymphedema Lymphedema Management Management •••Hand • Dry Needling • WorkSteps Provider • Lymphedema Management Hand•Therapy Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management Specializing in Orthopedics • Spine & Sports Medicine
• Hand Therapy • Dry Needling • Women’s Health • Lymphedema Management Landon Lavene, DPT • Sarae Mele D.P.T. Landon LandonLavene, Lavene,DPT DPT• •Sarae SaraeMele MeleD.P.T. D.P.T.
Najib Johnson P.T., M.T.C. Debi Berger P.T Most Insurance Plans Accepted Most MostInsurance InsurancePlans PlansAccepted Accepted Maeselle La Paz D.P.T • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine Dee Prock M.P.T. • Hand Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management Julie Carpenter O.T.R. Johnson Physical Kari Cockrill O.T.R., C.H.T. Therapy • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine Thomas Ramage P.T., D.P.Provider T. • Lymphedema Management • Hand Therapy • Dry Needling • WorkSteps Landon Lavene, DPTLaPaz • Sarae Mele Mae PTD.P.T. DPT Most Insurance
www.johnsonptco.com
Plans Accepted
Most Insurance Plans Accepted
Landon Lavene, DPT • Sarae Mele D.P.T. Most Insurance Plans Accepted Color Appearance Appearance & & Small Small Type Type Disclaimer Disclaimer Color Color Appearance &&Small Disclaimer Due to to variations in in the the printing process and newsprint newsprint stock, stock,the the ad ad quality quality and/or and/or color color may may appear appear different different in in the the printed printed publication, publication,and and misregistration misregistration of of small small type type isis possible. possible. Color Appearance SmallType Type Disclaimer Due variations printing process and Due the and Duetotovariations variationsininthe theprinting printingprocess processand andnewsprint newsprintstock, stock, theadadquality qualityand/or and/orcolor colormay mayappear appeardifferent differentininthe theprinted printedpublication, publication, andmisregistration misregistrationofofsmall smalltype typeis ispossible. possible.
(970) 515-7055 Home + Life + Care | 691 CR 233 A-6, Durango, CP, 81301 F A L L
2 0 2 1
{
11
Disease Disparities HOW BIOLOGY AFFECTS RISK BY HUNTER HARRELL
The American lifestyle changes with the times, and along with it, our longevity. As research, science and technology evolve, health professionals are better understanding how different biological, behavioral and social factors our affect wellness and longevity.
Statistics. Numbers from the CDC suggest women live an average of five years longer than men. The human condition includes times of great joy as well as emotional distress, celebrations of birth and death, as well as periods of illness and wellness. When it comes to the burden of disease, men generally face more life-threatening conditions at an earlier age. However, women have higher rates of chronic disorders and acute illness over their life cycle.
Did you know that all these factors contribute to disease disparities between males and females? To begin, biological factors that affect the human life span include sex chromosomes, While individuals may hormones, not be able to control or Average life reproductive influence the biological expectancy at birth: anatomy and factors that affect health metabolism. But and longevity, both men Male 76.1 choices like diet, and women should be Female 81.1 exercise, substance educated on preventative abuse and risky measures and symptoms behavior can also of prevalent diseases. impact physical and mental health. Social factors, such as access to MALES education and healthcare, race, social HIV lowers the immune response, support systems, stress management, reducing the body’s ability to fight and wealth, also play an important role infections. It can spread through in the length and quality of life. blood and sexual contact, as well as Through an emphasis on healthier through a mother while pregnant, diets and declining dependency on giving birth or breastfeeding. If left tobacco products, life expectancy in untreated, it can develop into acquired the United States is rising. Globally, immunodeficiency syndrome (AIDS) women typically live longer than and permanently damage the immune men, and the gap is wider than it system. Use a new condom with was a century ago, according to data water-based lubricant every time you from the National Center for Health have sex to reduce the risk of HIV.
12
}
F O U R
C O R N E R S
H E A L T H Y
L I V I N G
Cirrhosis is severe scarring of the liver that can lead to additional health complications. The liver is responsible for filtering toxins in the body. When the liver is damaged, the organ forms scar tissue to repair the damage. Maintaining a healthy weight through a nutritious diet reduces risk factors for cirrhosis from obesity. However, avoiding alcohol and reducing your risk of hepatitis is also important to prevent liver disease.
Gout is a complex form of arthritis that causes severe attacks of pain, swelling, redness and tenderness, often in the big toe. The body produces uric acid to break down purines, which are found in foods like red meats, shellfish, beer and other beverages sweetened with
Last, certain medications can cause kidney stones to form more easily. Suicide was the tenth leading cause of death in the U.S. in 2019. According to the CDC, among individuals between 10 and 34, suicide is only second to unintentional injury. And the suicide rate is 3.7 times higher for males than females. The good news is that together, communities can reduce suicide with strategies that provide strong support systems for individuals coping with crisis.
FEMALES
Arthritis is a category of conditions that cause inflammation in the joints. Women are more likely to develop osteoarthritis and rheumatoid arthritis, while men typically develop gout. Stiffness, swelling and tenderness in the joints can also worsen with age. Osteoarthritis is caused by changes in the cartilage from wear and tear, while rheumatoid arthritis is caused by the body’s immune system attacking the lining of the joints. Exercising, maintaining a healthy weight and avoiding injury are the best ways to prevent arthritis.
fructose. These high levels of uric acid lead to build up of urate crystals in the joint causing inflammation and intense pain. The best way to prevent gout is to maintain a healthy diet and weight. Kidney stones form when urine contains higher concentrations of minerals than the body can dilute, such as calcium, oxalate and uric acid. Dehydration is one cause that is easily prevented. Increased protein, sodium or sugar can also lead to kidney stones.
Migraines are headaches characterized by severe throbbing or pulsing sensation, usually on one side of the head. A migraine can be accompanied by extreme sensitivity to light and sound, as well as nausea and vomiting. For women, fluctuations in estrogen levels can trigger migraines. Some other triggers can include diet, stress, changes in sleep patterns and intense weather shifts. Symptoms that might occur two days before a migraine include constipation, food cravings, frequent yawning, neck stiffness,
increased urination and fluid retention. A combination of self-help remedies, lifestyle changes and medications can help reduce pain from migraines. Osteoporosis affects men and women of all ages, but older women who are past menopause have a higher risk. By age 30, most people have reached their peak bone mass. As we age, our bone mass is lost faster than we can renew it. Preventing osteoporosis starts with good nutrition early in life. Incorporate more calcium and vitamin D in your diet, move the body and avoid substances like alcohol and tobacco. Bladder issues, such as urinary tract infections and urinary incontinence, are typically more common in women due to their anatomy. Pregnancy, childbirth and menopause increases the risk of urinary incontinence for women. Practicing good hygiene prevents urinary tract infections, and pelvic floor exercises can strengthen the muscles that control the bladder. Reducing the risk of bladder issues by maintaining a healthy weight and avoiding irritants like caffeine, alcohol and acidic foods. Thyroid disorders have a variety of symptoms that can make it challenging to recognize at first, such as fatigue, weight fluctuations, digestive problems, dry skin and muscle soreness and weakness. When the thyroid gland does not produce enough crucial hormones (hypothyroidism) or produces too much (hyperthyroidism), it can lead to other health complications. Although thyroid disorders primarily affect middleaged and older women, anyone with symptoms can benefit from accurate thyroid function tests.
F A L L
2 0 2 1
{
13
Fit Five
GO WITH THE FLOW Water workouts for all ages BY HUNTER HARRELL
Staying physically fit can be a challenge as we age. But even bodies with more limited mobility can still implement workout regimens. Whether suffering from chronic pain or a recent injury, some physical activity is better than none at all. People with chronic pain or illness might find that exercising for more than a few minutes can be challenging. But even brief stints of exercise can pay dividends, and there are various approaches people can take to work around mobility and other issues.
Warm up for your workout by starting simple. Marching against the water resistance helps build muscle and boost the heart rate. Stand straight, then begin marching at a rhythmic pace. Move through chest-high water, then increase speed to make it more difficult. Continue for five minutes or until you are out of breath.
LEG SWINGS
Strengthen leg muscles and increase hip flexibility by practicing leg swings underwater. Stand in water chest-deep near the edge of a pool. Swing your outside leg forward and hold the position for five seconds. Then swing it backward as far as possible, holding for five seconds. Continue leg swings in both directions 20 times then swap legs and repeat.
}
F O U R
C O R N E R S
H E A L T H Y
Consult with a physician to begin with a simple exercise routine, then alter it to become more intense as the body acclimates to exercise. Increase duration and frequency as your strength and endurance builds.
PUSH UPS
MARCHING
14
Exercising in the water can assist with movement and reduce strain on the body. The Arthritis Foundation says the water’s buoyancy supports body weight, which minimizes stress on joints and can alleviate pain. Water provides gentle resistance as well — up to 12 times the resistance of air. That means it’s possible to build strength and muscle, even while just walking or swimming around a pool.
L I V I N G
In chest-deep water, place your hands on the edge of the pool about shoulder width apart. Press with your hands to lift your body half way out of the water, keeping elbows slightly bent. Hold for a few seconds, then slowly lower yourself into the water. Continue to repeat the motion for five minutes, taking breaks as needed.
PIKES
Standing in chest-deep water, lean back and pull your knees up to your chest. Lean back, extending and straightening both legs forward into a “v” position, and hold for a few seconds then repeat. To keep yourself afloat, push your arms backward in a circular motion. This move exercises the abs and arms. As you progress, try to hold the position longer.
MERMAID KICKS
To tighten and increase core strength, take some inspiration from a classic fairy tale, The Little Mermaid. With arms outstretched in front of you, swim forward by moving your body in a wave-like motion. Push the upper body down while pulling the hips up and then pull the chest up while pushing your hips down, similar to doing the legendary dance move, the worm. This more advanced move may take some practice.
UPCOMING BLOOD DRIVES October – December DATE
LOCATION
CITY
TIME
DATE
LOCATION
CITY
TIME
Thursday Oct. 14
Durango Community, 1970 East Third Ave. Durango
12:30-5 p.m.
Thursday Nov. 11
Kendall Mountain Recreation Area, 1 Kendall Place
Silverton
2-6 p.m.
Monday Oct. 18
Dove Creek High School, 525 Main St.
9:30 a.m. - 2:30 Dove Creek p.m.
Thursday Nov. 11
Pagosa Springs Community CrossRoad Christian Fellowship, 1044 Park Ave.
Pagosa Springs
2-5:30 p.m.
Tuesday Oct. 19
Fort Lewis College - Vallecito Room, 1000 Rim Drive
Durango
11 a.m. - 2 p.m.
Thursday Nov. 11
Veterans Blood Drive VFW Post 614, 201 S. Park Ave.
Aztec
11 a.m. - 3 p.m.
Tuesday Oct. 19
Bureau of Land Management, 6251 College Blvd.
Farmington
12:30-3:30 p.m.
Saturday Nov. 13
Durango Community, 1970 East Third Ave. Durango
Wednesday Oct. 20
Aztec High School, 500 E. Chaco St.
Aztec
8 a.m. - 2:30 p.m.
Baptist Church Aztec, 700 Navajo Thursday Nov. 18 First Ave.
Aztec
3-5:45 p.m.
Thursday Oct. 21
Cortez Community First United Methodist Church, 515 N. Park St.
Cortez
2-5:30 p.m.
Community First United Thursday Nov. 18 Cortez Methodist Church, 515 N. Park St.
Cortez
2-5:30 p.m.
Thursday Oct. 21
Pagosa Springs Community CrossRoad Christian Fellowship, 1044 Park Ave.
Pagosa Springs
2-5:30 p.m.
Monday Nov. 22
Durango Community, 1970 East Third Ave. Durango
12:30 p.m. - 5 p.m.
Saturday Oct. 23
Durango Community, 1970 East Third Ave. Durango
9 a.m. - 1 p.m.
Wednesday Nov. Durango Community, 1970 East Third Ave. Durango 24
12:30 p.m. - 5 p.m.
Monday Oct. 25
Durango Bootleggers Society, 1970 East Third Ave.
Durango
11 a.m. - 3:30 p.m.
Friday Nov. 26
11:30 a.m. - 4:30 p.m.
Tuesday Oct. 26
Durango Bootleggers Society, 1970 East Third Ave.
Durango
11 a.m. - 3:30 p.m.
Saturday Nov. 27 Durango Community, 1970 East Third Ave. Durango
9 a.m. - 1 p.m.
Tuesday Oct. 26
Kirtland Central High School, 550 Road 6100
Kirtland
9 a.m. - 2:30 p.m.
Tuesday Nov. 30
Dolores Community Center, 400 Riverside Ave.
Noon - 5 p.m.
Wednesday Oct. 27
San Juan County Annual Health Fair at McGee Park, 41 Road 5568
9 a.m. - 12:30 Farmington p.m.
Thursday Dec. 2
Durango Community, 1970 East Third Ave. Durango
12:30-5 p.m.
Wednesday Oct. 27
Durango Bootleggers Society, 1970 East Third Ave.
Durango
Noon - 4:30 p.m.
Friday Dec. 3
Mercy Regional Medical Center, 1010 Three Springs Blvd.
9 a.m. - 3:30 p.m.
Bootleggers Society, 1970 East Thursday Oct. 28 Durango Third Ave.
Durango
Noon - 4:30 p.m.
Saturday Dec. 4
Durango Community, 1970 East Third Ave. Durango
9 a.m. - 1 p.m.
Thursday Oct. 28 Dolores High School, 1301 Central Ave.
Dolores
10 a.m. - 2 p.m.
Monday Dec. 6
Pine Valley Church, 1328 County Road 501
Bayfield
1-6 p.m.
Allen Theatres – Durango
Durango
Dolores
Durango
9 a.m.- 1 p.m.
Friday Oct. 29
Durango Bootleggers Society, 1970 East Third Ave.
Durango
1-5:30 p.m.
Tuesday Dec. 7
City of Durango Recreation Center, 2700 Main Ave.
Durango
9:30 a.m.- 1:30 p.m.
Wednesday Nov. 3
Mancos High School, 355 Grand Ave.
Mancos
9 a.m. - 1 p.m.
Tuesday Dec. 7
TBK Bank, SSB
Durango
8 a.m. - 12:30 p.m.
Thursday Nov. 4
Durango Community, 1970 East Third Ave. Durango
12:30-5 p.m.
Thursday Dec. 9
City of Durango Santa Rita Water Reclamation Facility
Durango
9:30 a.m. - 1 p.m.
Thursday Nov. 4
PESCO, 5680 Highway 64
Farmington
8 a.m. - 11:30 a.m.
Thursday Dec. 9
Southwest Memorial Hospital, 1311 N. Mildred Road
Cortez
1-5 p.m.
Friday Nov. 5
Ignacio High School, 315 Ignacio St.
Ignacio
9:30 a.m. -12:30 p.m.
Thursday Dec. 16
Cortez Community First United Methodist Church, 515 N. Park St.
Cortez
2-5:30 p.m.
Tuesday Nov. 9
Bayfield Intermediate School, 720 E. Oak Drive
Bayfield
11 a.m. - 5:15 p.m.
Thursday Dec. 16
Pagosa Springs Community CrossRoad Christian Fellowship, 1044 Park Ave.
Pagosa Springs
2-5:30 p.m.
Tuesday Nov. 9
Fort Lewis College - Vallecito Room, 1000 Rim Drive
Durango
11 a.m. - 2:30 p.m.
Wednesday Dec. 22
Durango Community, 1970 East Third Ave. Durango
12:30-5 p.m.
Wednesday Nov. 10
Navajo Preparatory School Inc., 1220 W. Apache St.
Farmington
10 a.m. - 12:30 p.m.
Tuesday Dec. 28
Durango Community, 1970 East Third Ave. Durango
12:30-5 p.m.
F A L L
2 0 2 1
{
15
Healthy Fit FiveAlternatives CONTROLLING CRAVINGS BY GARETT DICKINSON We’ve heard “everything in moderation” but what about when moderation is difficult? Refined sugars, caffeine and alcohol can become habitual and that’s when healthy substitutes can offer similar benefits while minimizing detrimental effects. As information becomes more accessible, we continue to come up with healthy alternatives to our most common indulgences to enhance our quality of life.
CAFFEINE
Whether it’s coffee to jumpstart your morning or an energy drink to survive the night, caffeine is used daily by 80-90% of Americans. In addition
to flavor, many enjoy the energizing effects of caffeine. It’s recommended to only consume 400 milligrams of caffeine daily, and this can be exceeded by a couple sodas, energy drinks or cups of coffee. Excess can cause insomnia, anxiety, increased blood pressure and counterintuitively, fatigue. For folks needing a healthy substitute many beverage companies have come up with a variety of coffee imitations that are delicious and healthy. If you’re curious, and want to keep your money local, check out Colorado Mushroom Company’s upcoming non-caffeinated coffee alternative. “It gives you a prolonged ability to burn energy, without the crash” said the company’s founder, Rayne Grant. The blend will include cordyceps and
other healthy additions like dandelion root and maca. The ingredients are chosen for their energizing effects and studies have shown cordyceps help protect the nervous system and fight cancer, Grant said.
SUGAR
Here in the United States, adults consume a daily average of 17 teaspoons of sugar, although the American Heart Association suggests a maximum of six to nine teaspoons. Excess sugar is a major health risk and overconsumption can contribute to diseases such as cancer, diabetes and depression. In addition, refined sugar can be found in a majority of processed foods. Natural sugars are more healthy than their refined counterparts, so a good place to start is honey, molasses and fresh fruit. Use moderation though as it can be easy to overindulge with these too. True “no sugar” options such as stevia or erythritol are also available. Healthier than aspartame, many companies use these ingredients and they are usually safe for the most sensitive of us. Sugar-free diets are so common, you can request sugar-free options at restaurants and most grocery stores carry delicious sugar-free selections. There’s also many resources available for those who bake and cook.
16
}
F O U R
C O R N E R S
H E A L T H Y
L I V I N G
ALCOHOL
We live in a region with many breweries, distilleries and vineyards. This availability and acceptance can lead to overuse. For some, boundaries regarding the who, what, when, where and why help to determine moderation. If you're downtown and thirsty, it is easy to find tasty altneratives to alcoholic beverages. “A lot of restaurants have mocktails,” said Candice Seay, National Chapter Coordinator and Durango Lead for Young People in Recovery. Seay helped organize the 2020 Mock n’ Roll Snowdown event with El Moro and 11th Street Station. Integrating lifestyle enhancements like exercise, outdoor recreation or whatever fulfills your sense of “doing something” can also help. Drinking can be more about alleviating boredom or feeling comfortable socially, but engaging activities and supportive groups can offer that too. Self-exploration is a great adventure, and Seay noted that alcohol can become a way “to hide yourself from yourself” and Find local support recovery is about “tapping into online and check learning more about you.” Balance is within your grasp. Trying these healthy substitutes can help us all find moderation.
out the podcast, Recovery Corner.
What if...
I get injured I get sick I need medicine
What if...
I have a health insurance broker I trust that cares about me.
NO CHARGE FOR BROKER ASSISTANCE. ICHRA SPECIALIST Local Broker Team: Merida Odiorne, Angie Dinger & Jay Short
Open Enrollment for Individual Plans Dec 1- Jan 15!
JAY SHORT INSURANCE
970.382.8147 • JAYSHORTINSURANCE.COM • BROKERS@JAYSHORTINSURANCE.COM
Helping mom and dad stay “healthy, happy, home” since 1992. Navajo + Spanish speaking staff Skilled nursing Tele-health Physical + occupational therapy Pharmacy delivery Certified Medicare and Medicaid Mental + behavioral health
(505) 324-8269
(505) 324-8269
www.basin.health
(505) 325-9600
/basinhomehealth
F A L L
2 0 2 1
{
17
Recipes B REA KF A ST
Maple Pumpkin Oatmeal Breakfast Bars Ingredients: 2 ½ cups old fashioned oats 1 cup milk ½ cup pumpkin puree ½ cup maple syrup ¼ cup coconut oil, melted 1 egg 1 teaspoon vanilla 2 tablespoons chia
seeds 1 teaspoon pumpkin spice ½ teaspoon baking powder ¼ teaspoon baking soda ¼ teaspoon salt ¹⁄³ cup pecan halves, roughly chopped
Directions: Preheat oven to 350 degrees Farhenheit. Grease an 8-inch by 8-inch baking pan with nonstick cooking spray. Add 1 cup old fashioned oats to a food processor or blender and process until oats are a fine powder. Set aside. Add milk, pumpkin puree, maple syrup, coconut oil, egg and vanilla to a large mixing bowl, then whisk to combine. Add remaining oats, oat flour, chia seeds, pumpkin spice, baking powder, baking soda and salt. Stir to combine, then fold in chopped pecans. Fill baking pan and bake for 35 to 40 minutes, or until the center is set. If the edges are browning too quickly, place a piece of foil on top of the baking pan. Cool before slicing to serve.
Squash Harvest Salad ingredients:
18
}
F O U R
C O R N E R S
SNAC K
Apple Spice Hummus Ingredients: 1 can (15 ounces) chickpeas, rinsed 1 clove garlic ¼ cup olive oil 2 tablespoons lemon juice 2 tablespoons tahini 1 teaspoon ground cumin
¼ teaspoon paprika Salt and pepper to taste 1 ⅓ cup unsweetened applesauce or 2 cups chopped apples 1 tablespoon honey ¼ cup nut butter 2 teaspoons cinnamon ¼ teaspoon nutmeg
Directions: Blend all ingredients in a food processor. Then use fresh fruit and vegetables, crunchy crackers or fresh cinnamon pita chips for dipping.
DINNER
Roasted Trout Ingredients:
L U N C H
½ medium butternut squash, peeled and sliced 1 tablespoon olive oil 1 tablespoon honey 5 ounces kale salad blend Pomegranate seeds ¼ cup cheddar cheese, cubed ¹⁄³ cup pumpkin seeds, shelled and toasted
Directions: Preheat oven to 400 degrees Fahrenheit. Place butternut squash slices on a roasting pan. In a small bowl, combine olive oil and honey and stir. Add to butternut squash slices and roast for 30 minutes, or until squash is tender. In a large serving bowl, add kale salad blend, roasted butternut squash, pomegranate seeds, cheddar cheese and toasted pumpkin seeds. Whisk together dressing ingredients and drizzle over salad mixture. Toss and serve.
Vinaigrette: 2 tablespoons apple cider vinegar 1 tablespoon Dijon mustard 1 teaspoon salt ½ teaspoon ground black pepper ¹⁄³ cup extra virgin olive oil
H E A L T H Y
L I V I N G
1 pound baby potatoes 1 pound asparagus stalks, trimmed and cut into bite-size pieces 2 tablespoons olive oil 2 trout fillets
½ lemon, thinly sliced 1 bunch thyme Salt and pepper to taste
Directions: Preheat oven to 425 degrees. Place potatoes in a large saucepan and cover with cold water. Bring to a boil and cook until barely tender, about 10 minutes. Drain. Arrange asparagus and potatoes on a large baking sheet lined with parchment paper. Drizzle 1 tablespoon of olive oil over the vegetables and season with salt and pepper. With remaining olive oil, season the trout with salt and pepper. On the parchment paper, place lemon slices beneath the trout and on top. Arrange vegetables around the trout. Roast for 25 minutes, then serve.
F A L L
2 0 2 1
{
19
Relationships BUILD POSITIVE SUPPORT SYSTEMS BY JENNAYE DERGE
T
he saying is true, that death and taxes are inevitable, but the list doesn’t necessarily stop there. We all most certainly face other inevitable things throughout our lives: laughter, coffee with friends, tears and broken hearts. Relationships are a part of life, and even in the loneliest days, weeks, months or years, they are bound to add themselves to the list of inevitables in our lives. Relationships can be amazing, terrible and everything in between. We have them with our family, with our friends, with co-workers, with lovers, and even with our pets. When they are good, we feel so happy, but of course that is not always the case. There are many factors that make a relationship “good” and it mostly boils down to a few key factors: that the people are seen as equals in the relationship, that each person has independence and autonomy and everyone feels loved and respected. Those key factors are pretty broad, but important. And just like any relationship, they are much more nuanced and should be broken down in order to see what makes a positive and healthy relationship.
RESPONSIBILITY & ACCOUNTABILITY
Being accountable in a relationship means that you can accept responsibility for your negative
20
}
F O U R
C O R N E R S
H E A L T H Y
behaviors and own up to the effects that they, or your attitude can have on others. This generally negates blaming or shame of another.
HONESTY & TRUST
Trust is often the hardest to gain and most easily lost. Develop trust by staying true to your word and following through with actions. On the flipside, it also means accepting someone’s word and giving a person the benefit of the doubt. Trust goes both ways and always involves honesty.
SAFETY, SPACE, SECURITY & BOUNDARIES
One of our basic needs in life is to feel and be safe. It’s important that the people around you are the ones who help you feel safe by not using violence, intimidation or manipulation. It’s also important to feel safe, calm and at ease when asking for and respecting space. Giving space and taking the time to be to do things that you want to do is a big key in staying satisfied in relationships and maintaining a loving relationship with yourself.
SUPPORT & RESPECT
There are so many ways to approach identifying healthy relationships and it doesn’t matter what kind of relationship. Whether strengthening familial relationships or intimate partnerships, all healthy social connections require openness and communication at their most basic levels. To build lasting relationships, we must remember the golden rule: to treat others with the same respect we would want to recieve.
COOPERATION, FAIRNESS & SHARED RESPONSIBILITY
Luckily there are plenty of resources for us to discover and learn about what makes a relationship healthy or unhealthy. Especially if you think you are in an unhealthy relationship, it is worth looking into helpful organizations to make sure you have the tools to navigate any current or future situations. Since relationships are pretty much as inevitable as death and taxes, we should probably take them just as seriously.
Respect, as Aretha Franklin has always spelled out for us, is very important when it comes to healthy relationships. However, so is support, and the two go hand in hand. Supporting someone means non-judgemental understanding of opinions and choices. It also includes encouragement and validation of personal decisions.
At the core, relationships really are just about coexisting and working together in a respectful way. Asking kindly without expecting, being willing to compromise, and making decisions together knowing that you may not agree, but finding a shared balance and mutually-satisfying resolutions are all keys to moving forward together.
L I V I N G
RAISING AWARENESS OF DOMESTIC VIOLENCE SIGNS OF ABUSIVE RELATIONSHIPS
Domestic violence is a serious issue that’s more prevalent than people may realize. Data from the Centers for Disease Control and Prevention indicates that nearly 20 people per minute are victims of physical violence by an intimate partner in the U.S., and researchers suggest the pandemic contributed to increased instances of domestic violence. A study from the University of California, Davis released in February 2021 found that 39% of the nearly 400 adults surveyed indicated they had experienced violence in their relationships during the COVID-19 pandemic. Researchers noted that the increased social isolation during the pandemic created environments in which victims and aggressors, or potential aggressors in a relationship, could not easily separate themselves from each other. Victims of domestic violence often feel helpless against their aggressors, and those feelings might have been exacerbated during the pandemic, when people were urged to stay home as much as possible. But domestic violence victims are not alone.
Located in a quiet residential neighborhood of Cortez, Colorado Madison House Assisted Living is designed for older adults who need a supportive setting that maintains their independence and personal choices in life.
MEDICAID ACCEPTED and ALL-INCLUSIVE PRIVATE PAY OPTIONS between $3,275 and $3,450
Anyone can help by learning to recognize the warning signs that someone is being abused. Such signs include: • Excuses for injuries • Personality changes, like low self-esteem in someone who had previously been a confident individual • Constantly checking in with their partner • Never having money on hand • Overly worried about pleasing their partner • Skipping out on work, school or social outings for no clear reason • Wearing clothes that don’t align with the season, such as long sleeve shirts in summer to cover bruises
ABUSERS TYPICALLY TRY THE FOLLOWING: • • • • •
Using coercion, threats, intimidation to induce fear for safety of themselves or a partner Using emotional abuse by putting a partner down, playing mind games, using humiliation or guilt Denying a partner economic independence Isolating a partner by controlling what they do, who they see, who they talk to etc. Minimizing, denying and blaming by ignoring concerns or feelings, saying it doesn’t happen or turning it around on the partner
FEATURES:
• Affordable large and small units available for immediate move-in! • 24-hour staffing • Medication Administration • Personal care services • Home-cooked meals • Housekeeping • Wellness activities • Outdoor walking/ garden Areas • All Inclusive Pricing Starting at $3275 • Voted Best Assisted Living in Montezuma County for
10 years running! To learn more and to apply, please visit seniorhousingoptions.org or call 970.565.2047
120 South Madison Street Cortez, CO 81321
2021 Leader in Excellence Award Winner
Keeping seniors safe and independent at home….
Where they want to be!
Proud, caring partner, to assist our Veterans. Call today for a free in-home assessment 970-264-5991 visitingangels.com/southwestcolorado F A L L
2 0 2 1
{
21
News & Briefs
com/events/2021/47092/durangofarmington-bicycle-tour-2021 SAND CANYON TRAIL RIDE
PURGATORY HOSTS NATIONAL RACING EVENT THIS WEEK See college athletes race against the best in the county on spectacular courses at the USA Cycling Collegiate Mountain Bike National Championship Oct. 14-17. Race officials, including Purgatory staff, designed challenges for downhill, cross-country, short track and dual slalom races. See more details online at www.usacycling.org/ events/national-championships. CANCER RESOURCE ALLIANCE ANNOUNCES ANNUAL FUNDRAISER The 10th annual Pretty in Pink Fashion Show to benefit Cancer Res ource Alliance will take place at 7 p.m., Oct. 21 at Four Seasons Greenhouse and Nursery. The anniversary event will include a three-course lasagna dinner with the show. Enjoy a fun display of the latest fashion trends, as well as tips, tricks and tutorials. Tickets must be purchased in advance. For more details on this girls night for a good cause, see the website www. cancerresourcealliance.com. TAKE PART IN THE DURANGOFARMINGTON BICYCLE TOUR Pedal from Durango to Farmington Oct. 23 for the Durango-Farmington Bicycle Tour. The route features a healthy mix of pavement, gravel, dirt, slickrock and singletrack riding. The event even includes an e-bike approved route. Begin at the Durango BMX track and bike to San Juan College Bike Park for the full 50-mile tour, or take the 16-mile tiny dirt tour from North Light Plant Road. See more information online at www.raceroster.
22
}
F O U R
C O R N E R S
H E A L T H Y
Mesa Verde Backcountry Horsemen will host a group trail ride beginning at 9 a.m. Wednesday, Oct. 27. Group members can meet up at Ute Coffee Shop, then convoy to the Sand Canyon trailhead for a 12-mile ride (out and back). All riders should bring lunch along. Non-members are welcome to join the group to ride with a waiver. DEATH CAFE MEETS IN OCTOBER Join Lola Montano for Death Cafe at 6 p.m., Oct. 28 at Pine River Library. Death Cafe is a time and place where people come to share food, drink tea or coffee and discuss death openly and honestly. The aim is to increase awareness about death in order to help people make the most of their (finite) lives. The event will be facilitated by Montano, a registered nurse who is pursuing her hospice certification and is interested in becoming a death doula. COVID-19 BOOSTER SHOT AVAILABLE AT VACCINE CLINICS Booster shots of the Pfizer COVID-19 vaccine are now available for individuals ages 65 and older, high risk workers, people in institutional settings and adults with underlying health conditions. The booster shot can be administered at least six months after recipients complete the two-dose series of the Pfizer vaccine. Individuals who are eligible for the Pfizer boosters are advised to seek out a vaccine clinic or provider at their earliest convenience. SJBPH clinics operated in partnership with Jogan Health Solutions will now administer booster shots at all scheduled clinics, and these clinics will continue to offer critical first and second doses
L I V I N G
of vaccine to those who have not completed their initial vaccine series. Although all SJBPH clinics can administer boosters, two recurring clinics in Archuleta and La Plata counties are highlighted for residents seeking a booster for their ability to accommodate a high volume of patients: La Plata County Fairgrounds, 2500 Main Ave., Durango Mondays through Fridays, 9 a.m. - 3:30 p.m. Saturdays, 10 a.m. - 2:30 p.m. Sign up for an appointment (appointments recommended) Pagosa Middle School, 309 Lewis St., Pagosa Springs Saturdays and Sundays, 10 a.m. - 4 p.m. Sign up for an appointment (appointments recommended) Residents can also access booster doses of Pfizer through other enrolled providers in the region. Individuals are encouraged to verify with the provider in advance that they have adequate supply of Pfizer vaccine and are able to administer the booster. FREE YOGA FRIDAYS Let the stress of the week melt off you in the morning every Friday from 8:30-9:30 a.m. at Lively (A Boutique). With new instructors each week, the class will add some fresh movement and meditation into your routine. Bring your own yoga mat and a water bottle. Space is limited, so please sign up in advance at www.livelyaboutique.com.
MAKE YOUR HOME YOUR
Haven
Now offering reduced pricing for the fall! Schedule your in-person tour today before our apartments are filled. • Welcoming, inclusive community • Engaging activities & events • Nutritious restaurant-style dining • Scheduled transportation
1091 West Murray Drive Farmington, NM 87401 TheBridgeAtFarmington.com
146654
CALL 505.324.6200 TODAY AND ASK FOR DEBBIE.