Four Corners Healthy Living - Winter 2023

QUALITY, TRUSTWORTHY PRIMARY CARE

QUALITY, TRUSTWORTHY PRIMARY CARE

At Axis Health System, we go beyond simply providing care. We strive to create a meaningful relationship with our patients by listening carefully and understanding their individual health history. Our team of family physicians and nurse practitioners are dedicated to helping people access quality healthcare regardless of insurance status. We are your partner in total health, combining primary care, dental services, and mental health programs for an integrated approach to your overall wellness.

At Axis Health System, we go beyond simply providing care. We strive to create a meaningful relationship with our patients by listening carefully and understanding their individual health history. Our team of family physicians and nurse practitioners are dedicated to helping people access quality healthcare regardless of insurance status. We are your partner in total health, combining primary care, dental services, and mental health programs for an integrated approach to your overall wellness.

Schedule an appointment today to enroll in primary care and access to quality care for yourself and those you care about most.

WHAT’S COMING NEXT: SPRING / SUMMER RESTORATIVE REMEDIES

SUMMER / FALL: BUSY BODIES FALL / WINTER: WHOLESOME HOLIDAYS

Schedule an appointment today to enroll in primary care and access to quality care for yourself and those you care about most.

INTEGRATED HEALTH CLINICS:

Archuleta Integrated Healthcare: 970.264.2104

INTEGRATED HEALTH CLINICS:

Cortez Integrated Healthcare: 970.565.7946

Every issue dives into a new aspect of physical and mental well-being in addition to raising awareness for disease prevention, and providing education on topics like vision health, dental care, nutrition and fitness.

Dove Creek Integrated Healthcare: 970.677.2291

Archuleta Integrated Healthcare: 970.264.2104

La Plata Integrated Healthcare: 970.335.2288

Cortez Integrated Healthcare: 970.565.7946

Dove Creek Integrated Healthcare: 970.677.2291

La Plata Integrated Healthcare: 970.335.2288

axishealthsystem.org

axishealthsystem.org

Are you a health professional with expertise in one of these topics? Reach out to Special Section Editor, Hunter Harrell at hharrell@bcimedia.com.

CONTENTS LETTER FROM THE EDITOR

You might notice a heart filled with beautiful faces on the cover. With Valentine's Day just around the corner, we are spreading the love! This cover is a love letter to all the caregivers that serve our communities.

Inside this issue of Four Corners Healthy Living, Heartful & Headstrong, health professionals share stories of their careers in health care, including what led them to the industry, the challenges of the job and the myriad of ways that patients can show gratitude for their service.

A patient's headstrong approach to health assessments can help caregivers identify early symptoms and prevent disease. A heartful understanding of the patient's role in personal health strengthens support from providers.

Take heart in knowing how to care for cardio health and identify signs of a stroke. Understand the steps to finding support for mental health. The Fit Five series is back with heart-pumping moves, and our new Training Tips column includes advice for keeping muscle soreness at bay.

This section also answers important questions about vision health and LASIK procedures, as well as dental hygiene and gum disease. But no issue would be complete without nutrition advice and delicious recipes that you are sure to love.

At the end of the day, investing in our personal wellness is one way to ensure we can spread more love in the world. Four Corners Healthy Living can help you take the first steps to a healthier lifestyle.

Kelly

Gayle

Michele

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. View online: www.durangoherald.com.

CARDIOVASCULAR HEALTH

PREVENTION BEGINS WITH ASSESSMENTS

By Garett Dickinson

The heart sustains our existence, and an amazing chain of events unfolds with every heartbeat. An electrical signal makes its way from the top of the heart to the bottom, signaling the atriums and ventricles to pump blood in and out of the heart in a coordinated dance.

Our cardiovascular system enables our bodies to move oxygen from the lungs throughout our bodies. In addition to feeding our cells with vital oxygenation, the cardiovascular system helps cleanse metabolic waste, supports our immune system’s response to an attack, and much more.

A SERIOUS MATTER

Our cardiovascular system’s workload increases when we increase our activity level, either through work or recreation. Serious health issues can develop if the system is weak or otherwise vulnerable.

Cardiovascular health is a major predictor of longevity. According to the Centers for Disease Control, heart disease is the leading cause of mortality among men and women, and someone dies from cardiovascular disease every 34 seconds.

Given these sobering facts, what can be done to ensure the best possible cardiovascular health? Prevention is composed of many facets, and diet and exercise are often focused on, for good reason. However, there are other elements to prevention, and it’s important to include selfassessment and professional opinions.

SELF ASSESSMENT

When it comes to your health, it’s essential to be honest with yourself, so you can develop an accurate assessment. Begin by looking at your lifestyle. Compare your activities and health to the risk factors listed by the American Heart Association or Centers for Disease Control. Are you out of balance in a controllable area, like alcohol consumption or physical inactivity?

Another self-assessment task is to learn your average heart rate. Take your resting pulse a few times to determine your average beats per minute. Most Americans fall between 60100 beats per minute, with factors like age and fitness affecting this.

Certain things, such as medication, can affect your heart rate, so consult your physician before implementing new exercise programs or other changes. There’s more to cardiovascular health than just heart rate, leading to the other important assessment element.

PROFESSIONAL ASSESSMENT

Schedule an appointment with your primary care provider. Initially, they will ask you questions, take your vitals, and listen to your heart and lungs. Your healthcare provider will also physically examine your neck, chest, abdomen and extremities. They will be listening and feeling for any abnormalities.

Another important assessment will be a blood test to determine cholesterol and blood glucose levels, important elements of cardiovascular health. This will help inform future considerations, such as diet.

You can determine your estimated maximum heart rate with this simple formula from the American Heart Association. Minus your age from the number 220, this is your estimated maximum heart rate. Now when you work or exercise, you can check your increased heart rate. The American Heart Association suggests 50-70% of your maximum heart rate for moderate exercise and 70-85% for vigorous exertion. Keeping a record of your heart rate results is helpful in assisting you and your healthcare provider in tracking changes.

In addition, a stress test may be ordered, also known as an EKG or electrocardiogram. This will measure the electrical activity of your heart during stress, most commonly induced by exercise, while you are in a safe environment. An echocardiogram, a noninvasive ultrasound that provides images of the heart’s movement, may also be taken.

THE BEAT GOES ON

Utilizing professional and personal assessment for cardiovascular health is a winning combination. Healthcare practitioners provide important information and parameters regarding our condition, and routine self-assessment allows us to monitor our status.

RAISING AWARENESS

STROKES HAPPENING AT YOUNGER AGES

By Gracie Rowell

Strokes are hitting men and women across the world at ages younger and younger than before. While strokes are most common with individuals that are older in age, statistics are showing more and more strokes with individuals younger than 65. Thanks to helpful information from the American Stroke Association and the CDC, individuals can learn to reduce their personal risk by understanding the causes and knowing the key signs.

Strokes are most commonly associated with high blood pressure. Strokes are caused by either a blocked artery or a ruptured artery. Either the brain’s blood supply is blocked, or there is a blood vessel in the brain that has some sort of puncture causing leakage.

The best way to be proactive about reducing the risk of stroke is to start early lifestyle changes. Some simple ways to lower blood pressure include eating healthier, exercising daily, and limiting alcohol consumption. One also has to consider aging and family history when trying to reduce the risk of a stroke. Those with a family history of strokes are more likely to experience a stroke and the risk increases with age.

To spot the signs of stroke, The American Stroke Association recommends acting F.A.S.T.

F = Face Drooping – Does one side of the face droop or is it numb? Ask the person to smile. Is the individual’s smile uneven?

A = Arm Weakness – Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift down?

S = Speech Difficulty – Is speech slurred?

T = Time to call 911

This acronym demonstrates some of the most common signs of a stroke that any bystander can recognize. Being able to spot a stroke in the beginning stages can mean the difference between life and death for some individuals.

Also, be aware of any difficulty or confusion in speech. Strokes can affect different parts of the brain that are crucial to processing and understanding language. Another indicator of stroke is losing balance or difficulty walking. Finally, listen for complaints of constant headaches. Personally taking preventative actions and knowing what to do in case of a stroke can save lives.

MENTAL WELLNESS

HOW TO SEEK PROFESSIONAL SUPPORT

By Hunter Harrell

Stress can manifest when plans change suddenly, or an experience doesn’t match our expectations. Most individuals feel a bout of anxiety ahead of an exam or job interview. At times, feelings of stress and anxiety can serve a useful purpose, such as motivation to prepare. However, prolonged stress and anxiety that interferes with daily life can lead to long-term mental and physical health concerns.

It is best to address mental health in the same way we address physical health. Some common mental health concerns can include anxiety, eating, impulse, mood and personality disorders, substance use disorder and addiction, ADHD, PTSD and schizophrenia. It is not unusual for multiple disorders to affect the same person, and recent studies show living with unaddressed mental illness can be a risk factor for substance use disorders.

Fortunately, licensed professional counselors, psychiatrists, psychologists and even clinical social workers can teach individuals new strategies to cope with stressful situations. Whether emotions and thoughts are brought on by recent change or sudden loss, these professionals can provide support and train others to respond rather than react.

To begin, a care provider may ask about stages of life, relationships, physical health and whether mental health has been a concern, or priority, before seeking support now. These conversations take time, so a person may sit through several sessions of interviews with a provider to reach a proper diagnosis.

Even if seeking help is difficult for some, reaching a diagnosis offers more options for treatment outside traditional therapy. In addition to revealing treatment options, a diagnosis can also help individuals qualify for financial coverage of medication, therapy and other forms of treatment. A diagnosis might also be required to qualify for social security disability support and job protection under the ADA.

To find a provider, seek referrals from other health care professionals, such as your primary care provider or pediatrician. Many insurance companies provide an online database of providers covered by its policies. Local organizations and support groups also have an abundance of resources. Finally, ask family members and friends for recommendations, as they might be able to offer assistance with your search.

Finding the right fit

Narrow a search with these 10 questions:

Questions to ask before you consider working with a therapist:

What training have you completed? (i.e., what certification or degrees)?

How many years of experience do you have in this field?

What kinds of treatment or therapy do you think might help me?

What are the pros and cons of approaches to treatment, including medication(s)?

How does the treatment work?

What are the chances of success?

How soon should I start feeling better?

How will we assess my progress?

What should I do if I don’t feel better?

How much will treatment cost?

Source: Harvard Health

MORE EMPLOYERS ARE OFFERING EMPLOYEE ASSISTANCE PROGRAMS TO HELP EMPLOYEES ACCESS SHORTTERM SUPPORT OR REFERRALS TO PROVIDERS FOR A BROAD RANGE OF HEALTH SERVICES.

Colorado Mental Health Professionals

At Alder Grove, we focus on preventing and treating emotional, relational, and behavioral issues in individuals, couples, and families. We offer a unique team-based approach to each of our client’s care needs in order to help them achieve their goals. If you are ready to get on the path to healing and wellness, we are ready to talk.

CARDIO MOVES HAVE FULL BODY BENEFITS

By Hunter Harrell

Whether a person wants to breathe easier when hiking for a scenic view, or shed a few pounds before bathing suit season, aerobic exercise can be a useful tool. Aerobic exercise, aka cardio, uses repetitive contraction of large muscle groups to increase the heart rate. According to experts, it is the most significant exercise for the cardiovascular system, which includes the heart and blood vessels.

• strengthen the heart and blood vessels.

• improve the flow of oxygen throughout the body.

• lower blood pressure and cholesterol.

• reduce the risk for heart disease, diabetes, Alzheimer’s disease, stroke and some kinds

Recreational activities, such as walking, biking and swimming, boost the health of the heart, lungs and circulation. While some activities may not be as accessible in the winter time, there are simple ways to stay in shape. Even in cold weather, individuals can turn up the heat with these cardio moves.

RUNNER’S SKIP

After stretching, warm up with this variation of a lunge and jump. Begin in a low lunge by placing the right foot forward and the left foot back with fingertips on the floor for balance. In a smooth movement, bring the left foot forward, and bring it toward the chest with a small hop on the right foot. As

you land, slide the left foot back behind you again. Repeat the motion, then alternate to the other side. This move improves balance and strengthens the lower body in addition to providing cardio benefits.

PLYO JACKS

Jumping jacks are key to any classic cardio workout. Add a challenge by incorporating a variation to work the legs and glutes too. Stand straight with feet together, then squat slightly and push off the ground. Do a regular jumping jack in the air, bringing the feet back together to land, squat and repeat. This is a great exercise for short and quick bursts of cardio activity.

SPEED SHUFFLES

A simple side step, like one you might perform in a line dance, can raise the heart rate, increase balance and strengthen the lower half of the body. First, make sure you have enough space to move side to side. Begin by planting feet directly beneath your hips. Slightly bend the knees, but keep the back straight and the core tight. Move to the right using small, controlled steps before adding speed. By moving to the side, this workout engages different muscles in the hips and pelvis. To up the intensity, pick up the speed and increase squat depth, or add a resistance band around the middle of your thighs.

BURPEES

While burpees may be the bane of some, the exercise improves circulation and strengthens the heart and lungs. The burpee is a quick movement that is similar to a push-up combined with a jump squat. Start with the body in a push-up position, keeping the back straight. Push off the balls of the feet to bring the knees into your chest and land in a squat position. From the squat position, jump up then squat again before placing hands back on the floor under the shoulders. Do a frog kick to move the legs back into the starting position, and repeat. Add dumbbells or a bosu ball to increase intensity.

MOUNTAIN CLIMBERS

Start in a plank position. Alternate bringing each knee toward the chest and back to the plank position. To up the intensity and work more core muscles, add a twist. Bring the left knee toward the right elbow, then the right knee toward the left elbow. Alternate as quickly as possible while keeping the core tight, back straight and hips in place.

TRAINING TIPS REDUCE MUSCLE SORENESS AFTER WORKOUTS

By Hunter Harrell

Residents living in the Four Corners know it is easy to find activities and adventures that require moving our muscles. Even the winter weather presents challenges that can leave our bodies aching from shoveling. No pain, no gain, right?

Physical movement is an important part of a healthy lifestyle. Significant exercise benefits all parts of the body, including the heart. In fact, the American Heart Association urges individuals to heed exercise recommendations from the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Those guidelines indicate that adults should get at least 150 minutes per week of moderate-intensity aerobic activity (or 75 minutes of vigorous aerobic activity) and pair it with moderate- to high-intensity strength training activities at least twice per week.

Many individuals, especially in the Four Corners, have no problem taking that advice to heart, and some even go above and beyond. While exceeding exercise guidelines isn’t necessarily detrimental to individuals’ overall health, that doesn’t mean it’s not important to be careful and incorporate routine days of rest into a workout regimen.

Even the most devoted athletes might not know when to step back and take a break. Intensity, frequency and length of a workout can each affect muscle soreness. In the event that you over-do it, try these tips for reducing muscle aches and pain.

MUSCLE MASSAGE

A massage not only feels good in the moment, it can also reduce tightness over time. Massaging muscle tissue helps increase the temperature of the muscles so that they relax. Whether receiving a massage before or after a workout, incorporating massages into a training routine can push athletes

over a fitness plateau. Massaging muscles before and after a workout can increase flexibility and lead to better overall performance.

USE ICE TO REDUCE INFLAMMATION

Rotating ice and heat is a classic remedy for common ailments, like bruising, pain and inflammation. Directly after an intense workout, ice helps to decrease circulation, therefore reducing pain and swelling. Applying ice to affected areas or submerging them in cold water may not prevent soreness in the short-term, but can reduce muscle pain in the long-term.

SOAK IN A MINERAL BATH

Heat increases blood circulation, relieving stiff muscles. It can reduce muscle spasms, too. Absorbing minerals into the skin, such as magnesium and sulfate, help to destress and soothe the whole body. Add mineral salts to a warm bath at home or soak in one of the many luxurious geothermal hot springs.

FREQUENT STRETCHING

REST

Ultimately, whether the goal is to stay active or achieve a new personal best, routine breaks give muscles time to heal, which can improve performance and reduce injury risk. Never underestimate how these simple steps can reduce pain after an intense activity.

Keeping the muscles in motion can actually reduce the duration of the pain. Stretching increases circulation, promoting blood flow to the muscle tissue to aid in healing and recovery. Take a moment to gently stretch the muscles multiple times per day.

CANCER CENTER CLINIC

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HONORING HARDWORKING HEROES

By Hunter Harrell

It’s no secret that the services provided by the health industry are essential. Health care remains one of the fastest-growing job sectors, and the industry employs 22 million people, or 14% of all workers in the United States.

Whether covering administrative tasks or tending to patients, these statistics account for those that provide medical care in hospitals, clinics and private practice offices, nursing and residential care as well as family and childcare services. Above all, these workers continue to show up for our communities to provide critical care, comfort and compassion during some of the most difficult circumstances.

Who are these masked heroes, and how do they do it? And most importantly, how can we honor their sacrifices and show appreciation for their services? Several regional professionals provided their perspective on the challenges of the job, and the positive experiences that motivate them to choose a career in health care.

WHY WORK IN HEALTH CARE?

The path to a career in the industry is paved through education and experience. However, many can recall a memory that ignited an interest in the field at a young age, or describe the belief that caring for people is part of a call to serve.

“When I was a little kid, my mom and dad would drop me off at the nursing home in Grand Junction,” said San Juan Regional Medical Center (SJRMC) CNA, Christopher Lucero. “I would spend the day with my great aunt. I knew then that I wanted to work in the health care field.”

Similarly, rehabilitation coordinator and physical therapist assistant, Janelle Corley, said her grandparents received home health physical therapy, which led her to help others.

“The physical therapist assistance (PTA) that worked with them was so kind and made such an impression that it encouraged me to go to school to become a PTA,” she said.

Registered Nurse at Southwest Health System, Caroline Bogott, said she really enjoys the handson approach to helping others. For most, the job provides meaningful connections and a sense of accomplishment.

“I enjoy working with people,” said Kevin Rose, a physical therapist at SJRMC. “I also enjoy being able to make a change in peoples’ lives, not just from a systemic standpoint, but in one-on-one interactions with others.”

Southwest Health System pharmacist Neal Hurst echoed the same sentiments.

“It is rewarding to take care of a patient in the hospital one day, and then see them in the grocery store, at a community function, or at church the next day," he said. "Knowing I was able to be a part of their healing process brings me great professional satisfaction.”

CHAMPIONS OF CHANGE AND CHALLENGE

All health professionals must work closely with other providers and support staff to provide quality care. One effect of the pandemic is a shortage of qualified workers nationwide, and the Four Corners is no exception to the rule. Many clinics and hospitals

Rose said that staffing shortages placed hardships on many facilities. Some hired traveling caregivers to cover a shortage of staff. Others depended on caregivers from departments that were temporarily closed or those able

CHRISTOPHER LUCERO

MIRANDA LUDINGTON

JANELLE CORLEY

NEAL HURST

System, Jennifer Cropp said it affected not only her team, but the whole staff.

“Pharmacy, in particular, being an easily accessible health resource, has had to adjust

considerably, especially regarding vaccines,” Cropp said. “It has been difficult to add the new responsibilities that came with the pandemic response while keeping up with our regular pharmacy commitments. We are so fortunate to have a wonderful supportive community here at the hospital. Many departments came together to hold mass vaccine clinics which lightened our load during that time.”

Southwest Health System paramedic, Dennis Delaney said his team is still dealing with many patients delaying preventative care, too.

"In EMS, we see both more critically ill patients who have delayed seeking care and more patients with minor illness that have not been addressed by their primary care physicians,” Delaney said.

However, health care professionals helped implement positive changes, and learned valuable lessons throughout the pandemic, too.

“The telehealth industry boomed, providing patients with more immediate and accessible healthcare,” Rose said. “We also have increased our ability to discharge our patients to skilled nursing facilities. We also made the change in elective surgeries where most patients can go home the same day as the surgery, unless there are outstanding circumstances.”

While most of the changes implemented during the pandemic were made to benefit the patients,

there are some aspects that help the employees be more efficient as well.

“Many of the meetings that would require time away from the work station are now being done via digital platforms allowing, in some ways, for better use of time,” Hurst said.

Miranda Luddington, a paramedic at Southwest Health System, said she believes the challenges helped her team bond as well.

“I think this situation has allowed our department to realize how strong and creative we are and helped us to grow closer as a team of health care providers,” Luddington said.

HOW TO SHOW APPRECIATION

What can the community do to show their gratitude for a job well done? According to these providers, a little patience and a simple thank you is more than enough.

“I really enjoy it when (patients) thank us personally or they write notes to show us how much they appreciated our caring for them,” Lucero said.

Corley had similar feelings. “The most genuine thank you’s are typically received in person, however, written reviews are always wonderful to share with the team.”

“We absolutely love it when we get a heartfelt thank you, a yummy treat from the bakery, or some goodies from the garden,” Cropp said.

"Patience and understanding," Bogott said. Luddington added: “We know that it is probably one of your worst possible days when you have to call us, and we are glad to be there for you.”

DENNIS DELANEY

JENNIFER CROPP CAROLINE BOGOTT

KEVIN ROSE

LASIK BASICS: UNDERSTANDING THE BENEFITS

By Garett Dickinson

Incredibly complex and powerful yet small and delicate, the eyes are a marvel of nature. They convert light stimuli around us into nerve impulses the brain can interpret. The wonder of sight has inspired medical practitioners, scholars and artists since ancient times.

Although impressive, the eyes are still subject to ailments and conditions, like any part of our body. LASIK, or laser in-situ keratomileusis, is a procedure that uses a laser to reshape the eye.

The cornea, responsible for refracting light to the retina, can be excessively curved or flat. LASIK corrects this and, with it, the problems of nearsightedness, farsightedness and astigmatism.

Since its FDA approval in the 1990s, millions of people have received LASIK, and it is the most common vision correction surgery. The process has evolved since its turn-of-the-millennia adoption and is now even easier for patients.

Retinal specialist, Moss J. Fenberg, founder and president of Southwest Eye Consultants, spoke to these advances. He highlighted that the modern procedure only needs lasers to reshape the eye. Previously, a blade would be used to remove the cornea’s outer layer so that the LASIK could be applied underneath. This laser-only method reduces discomfort and minimizes the healing time, which are concerns he regularly hears from patients.

Fenberg said he sympathized with patients’ concerns, expressing that loss of sight is one of the biggest fears for most people, often second only to death.

“Every operation consultation I do, people are fearful, even if they need the procedure to preserve their vision,” Fenberg said. While these concerns are understandable, Dr. Fenberg reassures patients that the procedure is safe and that surgical teams work together to give patients a smooth experience.

“First and foremost, proper sedation is remarkable and helps patients to be at ease,” Dr. Fenberg stated. He explained that anesthetists keep patients relaxed for the entire procedure, so even though patients are kept awake, there is no need to fear accidentally moving, blinking or experiencing discomfort.

Anesthesia, in conjunction with the laser-only approach, makes the process much easier for patients. “It’s a fast recovery,” Fenberg continued, “for most patients, it’s 24 to 48 hours of discomfort at most, if there is any, and a pretty rapid feeling of full recovery.”

Although no surgeons are currently performing LASIK in Durango, Southwest Eye Consultants works with patients who travel to Denver, Grand Junction and Albuquerque for their LASIK procedure.

Through the evaluation process, patients learn if they are a LASIK candidate or if an alternative would be better. They can discuss potential side effects, such as dry eyes or light sensitivity. Although these side effects can be experienced after surgery, they rarely become long-term.

There are things patients may need to do to prepare, such as not wearing contacts leading up to the operation and avoiding makeup before the surgery. A doctor will advise patients of more specific details.

The procedure itself is fast, often less than an hour. Common sensations afterward include itching or burning and blurry vision. These symptoms usually clear up quickly, as Fenberg mentioned, and a patient will follow up with their doctor in the days afterward and can discuss any issues with them.

Before booking an appointment for eye surgery, you’ll also want to consider other factors, such as whether the procedure is considered elective by your insurance provider. Once you book an appointment, be sure to secure transportation since LASIK is an outpatient procedure.

Ashley Sutton (RN, BSN, CLT, LE)

Lynas (Patient Coordinator)

Packard Normand (RN, BSN, CLT, owner)

DENTAL HYGIENE

REGULAR CLEANINGS PREVENT GUM DISEASE

By Gracie Rowell

Say cheese! What better way to the best smile, than learning more about dental hygiene and preventing oral disease? Local professionals have some advice to prevent gum disease.

Q: What is periodontitis, and how common is periodontitis?

A: Periodontitis or Periodontal Disease is a form of gum disease that attacks the jaw bone leading to potential deterioration. It is fairly common in individuals over the age of 30 in the United States. Durango Dentistry and The Center of Disease Control and Prevention say that over 50% of adults age 30 or older have or are in the early stages of periodontitis. This makes for a fairly common diagnosis, but it is preventable and typically resolves itself within months.

Q: What are some of the causes and symptoms of gum disease?

A: There is a genetic mark that can lead to the disease, but there are some factors that can be controlled. Some of those are smoking, poor dental hygiene, and medications that lead to dry mouth. Due to those causes, bacteria in the mouth will attack the gum tissue surrounding the teeth which leads to periodontitis. The symptoms include but are not limited to sensitivity in the mouth leading to swelling or bleeding, halitosis (bad breath) and the build-up of plaque and tartar.

Q: When is it time to see a dentist about bleeding gums? Who is at the most significant risk?

A: "As long as patients are coming in for their regular every six-month cleanings,

they should be OK. If there is more noticeable bleeding, then come into the office ASAP. If a patient does have periodontal disease there is a specific deep cleaning that needs to be done and the disease will only get worse until that is taken care of,” said Abraham Sotelo of Durango Dental. Those most at risk for periodontitis are adults over the age of 30 that have poor hygiene habits and have regular stressors.

Q: How can individuals prevent gum disease?

A: Regular dental checkups help individuals prevent gum disease. During appointments, dentists and dental hygienists will inspect the mouth, looking for signs of trouble. Then, they provide a professional cleaning, which removes tartar and plaque from the teeth.

Q: How can dentists help diagnose and treat the disease?

A: Dental professionals are trained to recognize the signs. They can inform patients about potential problems forming or what to do if symptoms are present. With periodontitis, dentists could see the swelling in the gums, the bleeding due to sensitivity, or potential poor hygiene habits. “At the office, we use radiographs to see the bone levels and tartar build up to diagnose periodontitis,” Sotelo said. “We are also able to see if there is any potential bone loss.” As far as treatment

goes, there are several options available. Topical or oral antibiotics, which can be a pill or a cream can be directly placed on the area of infection. If need be, there are also surgical procedures that can be done to take out any infected matter.

Understanding how to approach oral health can help prevent periodontitis. Those with concerns about gum health should seek advice from a trusted dentist. Periodontitis is a disease that can be tackled with medical expertise in a matter of months, but seeing the dentist regularly helps identify potential problems before they cause a patient discomfort.

AGES AHEAD

IS YOUR HOME READY TO CARE FOR YOU?

By Sadie Holiday

When shopping for homes, most of us are looking for the perfect home –one that where we retire and grow older. Homes are a huge investment, and as we age, the general housekeeping, maintenance and repairs can be more difficult if you do not have modifications in place for accessibility. Through the shared experience of aging, we have learned that being proactive is the best way to ensure we can comfortably and safely retire in our home.

According to a 2015 National Health and Aging Trends Study, more than two thirds of older adults rely on assistive devices for mobility within their homes. Assistive devices include but are not limited to, walkers, canes, wheelchairs and toilet seat risers, for example. Take a look around the home right now. Do you need to use stairs to get to bed each night? Are your hallways and doorways wide enough to accommodate assistive devices? Do you have adequate lighting throughout your common areas and hallways?

The National Association of Home Builders is an excellent resource when it comes to which home modifications are important to consider when building or renovating the home you plan to retire in. Along with extensive online written resources, the NAHB also provides a service where a Certified Aging in Place Specialist (CAPS) inspect your home and provide you with recommendations in regards to home modifications needed for safely aging in place. These resources can aid you in preparing for retirement and highlighting common issues you may not consider when shopping for your home.

While we all hope to live out our lives without the need for assistive devices or in-home care, given the research available it is safest to assume the need for assistance will eventually arise. Imagine the difference it will make if a sudden and unexpected change in health arises and upon your return home, all modifications are already in place to accommodate your needs so you can focus on healing and recovery. Growing older is a miraculous privilege and we hope that with the help of resources like those mentioned above and new technology, we can all be proactive in preparing to age in the safety and comfort of our homes.

Sadie Holiday is an expert in Aging Resources at Durango Comfort KeepersIn Home Care where she has been employed for three years. Please call (970) 515-7055 with any questions or if you would like to be directed to resources in our area.

FOOD & NUTRITION

GET WITH THE GUIDELINES

By Hunter Harrell

Nutrition is a popular topic of conversation in health care, particularly among those embarking on a weight loss journey. Yet, when the end goal is simply looking good, it may be easy to forget about the multitude of benefits that nutritious diets offer, including their link to overall health and how you feel day to day. So, the notion of “you are what you eat” still rings true.

Experts recognize that good nutrition can help reduce the risk of developing many diseases, including heart disease, stroke, diabetes and some cancers. The World Health Organization indicates better nutrition means stronger immune systems, fewer illnesses and better mental wellness, too.

However, according to the National Resource Center on Nutrition, Physical Activity and Aging, one in four older Americans suffers from poor nutrition. And this situation is not exclusive to the elderly. A report examining the global burden of chronic disease published in The Lancet found poor diet contributed to 11 million deaths worldwide - roughly 22% of deaths among adults - and poor quality of life. Low intake of fruits and whole grains and high intake of sodium are the leading risk factors for illness in many countries. Common nutrition problems can arise when one favors convenience and routine over balanced meals that truly fuel the body.

IMPROVING NUTRITION

Guidelines regarding how many servings of each food group a person should have each day may vary slightly by country, but they share many similarities. The U.S. Department of Agriculture once followed a “food pyramid” guide, but has since switched to the MyPlate resource, which emphasizes how much of each food group should cover a standard 9-inch dinner plate. Food groups include fruits, vegetables, grains, proteins, and dairy. The USDA dietary guidelines were updated for its 2020-2025 guide.

Recommendations vary based on age and activity levels, but a person eating 2,000 calories a day should eat 2 cups of whole fruits; 2 1/2 cups of colorful vegetables; 6 ounces of grains, with half of them being whole grains; 5 1/2 ounces of protein, with a focus on lean proteins; and 3 cups of low-fat dairy. People should limit their intake of sodium, added sugars and saturated fats. As a person ages, he or she generally needs fewer calories because of less activity. Children may need more calories because they are still growing and tend to be very active.

Five to Thrive CARBOHYDRATES

The body converts carbs into glucose to provide energy for the cells. Whole grains are a source of carbs.

PROTEIN

To build and repair tissue, like muscle, skin, bone and hair, the body needs protein. Eat more lean meat, poultry, seafood, legumes, nuts and seeds, eggs, soy products to incorporate more protein into your diet.

OMEGA-3

The function of cell receptors relies on omega-3 fatty acids, which provide the starting point for making hormones that regulate the vascular system. Since the body cannot generate them, it is important to eat more foods such as chai seeds, flaxseed salmon and walnuts.

FATS

Those who are interested in preventing illness and significantly reducing premature mortality from leading diseases should carefully evaluate the foods they eat, choosing well-balanced, low-fat, nutritionally dense options that keep saturated fat and sodium intake to a minimum.

Nutrient-rich foods are those that are high in minerals, vitamins and other nutrients that are vital for health without too much added sugars, sodium and saturated fat. Such foods include fruits, vegetables, whole grains, low-fat dairy, and lean protein sources that can serve as the building blocks of a nutritious diet. These tips can make incorporating nutritious ingredients even easier.

When carbs are not available, the body uses fats that absorb vitamins and minerals. Enjoy more olive oil, canola oil, sunflower oil, soybean oil, corn oil, nuts, seeds, avocados, fatty fish, while limiting red meat, cheese, butter and ice cream.

IRON

This mineral is necessary to make hemoglobin in red blood cells, which carry oxygen to the cells throughout the body. To incorporate more iron in a daily diet, add dried fruit, nuts, leafy greens, such as spinach and broccoli, legumes, oats and tofu.

RECIPES COMFORTING RECIPES FOR COLD WEATHER

BREAKFAST BLUEBERRY BANANA MUFFINS

12 servings

2 large eggs

3 ripe bananas, mashed

½ cup plain Greek yogurt

¼ cup brown sugar (can substitute with natural sweeteners, such as honey)

1 teaspoon vanilla extract

1½ cups wheat flour

1 teaspoon baking soda

¼ teaspoon salt

½ teaspoon cinnamon

1 ½ cup blueberries

Directions: Add the first five ingredients to a large mixing bowl, and combine until smooth. Combine wheat flour, baking soda, salt and cinnamon in a separate bowl, then carefully add dry ingredients into wet ingredients. Coat blueberries in two tablespoons of flour to prevent them from sinking to the bottom of the muffin. Gently fold blueberries into the mixture, then scoop into muffin tin.

SNACK CHOCOLATE HAZELNUT MOUSSE

4 servings

Ingredients:

½ cup hazelnuts

1 can coconut milk

½ cup dates, pitted

2 tablespoons cacao/cocoa powder

1 teaspoon vanilla

A pinch of salt

Directions: Soak hazelnuts in water for at least an hour, or overnight. Place prepared and measured ingredients into a blender and process until smooth. Pour into serving dishes and chill overnight. Sprinkle with toppings, such as shaved chocolate, hazelnuts or whipped cream.

LUNCH CHICKEN TORTILLA SOUP

6 servings

Ingredients

2 tablespoons olive oil

1 onion

4 garlic cloves

½ cup fresh chopped cilantro

2 large chicken breasts

4 cups chicken broth

1 cans diced tomatoes

1 can black beans

1 can corn

1 can green chiles

¼ teaspoon cayenne pepper

1 small lime, juiced

1 tablespoon chili powder

3 teaspoons cumin salt and pepper to taste homemade tortilla strips

6 small corn tortillas

1 tablespoon olive oil

½ teaspoon salt

Directions: Heat olive oil in a dutch oven and add cilantro, onions and garlic for until aroma fills the air, then add chicken broth, tomatoes, beans, corn and chiles. Juice the lime into the mixture. Add in remaining spices, then chicken breasts. Bring to a rolling boil, then lower heat and let simmer for 10 minutes. Remove chicken breasts from the soup, let rest 10 minutes. Shred the chicken, then return to soup and let simmer another 10 minutes. Baste corn tortillas with olive oil and sprinkle with salt. Cut into strips, then bake at 400 degrees Farhenheit 10-12 minutes, or until crisp. This is also easy to adapt to the crockpot. Simply place all ingredients in the pot over low heat for 5-6 hours, then shred chicken just before serving.

DINNER SPAGHETTI SQUASH LASAGNA

8 servings

1 large spaghetti squash

3 teaspoons olive oil

1 medium onion

3 garlic cloves

1 can crushed tomatoes

2 teaspoons dried Italian seasoning

¼ teaspoon red pepper flakes

1 ½ teaspoons salt

1 ½ teaspoons pepper

1 large egg

1 container cottage cheese

5 ounces baby spinach

1 ½ cups shredded mozzarella

⅓ cup Parmesan cheese

Directions: Preheat the oven to 375 degrees Fahrenheit. Cut the squash in half lengthwise and remove the seeds. Line a baking sheet with parchment paper, and brush flesh with 2 teaspoons of oil. Place cut side down on a baking sheet and roast until tender (about 40 minutes). Remove and let cool. Using a fork, scrape the cooked squash into strands. Squeeze out the liquid and set aside.

Make the sauce by heating 2 teaspoons oil in a saute pan. Add onion and garlic and cook until softened. Add chopped spinach, tomatoes and spices then simmer for 15 to 20 minutes.

In a small bowl, mix the cottage cheese, egg, spinach and ½ cup shredded cheese. Add spaghetti squash to mixture and stir to combine. Layer the sauce and squash mixture, then top with remaining cheese. Bake for 30-40 minutes. Garnish with fresh, chopped parsley and let set for 10 minutes before cutting and serving.

SPONSORED CONTENT SPA DAYS BENEFIT BODY, MIND

By Durango Hot Springs Resort + Spa

The health benefits of soaking are remarkable, and the service at Durango Hot Springs Resort and Spa is unmatched. While enjoying the unique benefits of soaking in the more than 40 geothermal mineral water features, enhance the experience with a visit to their spa & wellness center where they feature a comprehensive collection of massage, body treatments, and facial services.

Drawing on inspiration from a multitude of worldly ancient wisdom and techniques, we also draw upon the natural beauty, of Southwest Colorado. Durango Hot Springs extends a menu of massages and modalities from a traditional, relaxing, Swedish Massage to unique specialty massages such as Stone Cold Fire, which helps facilitate muscle recovery after playing in the vast outdoors. Massage Therapy blends the benefits of stress reduction, relaxation and improved flexibility, while promoting muscle recovery and self-care.

The health of your skin is something that we often take for granted until there is something bothersome like dry, itchy, flakey skin or even a rash or allergic reaction. Durango Hot Springs

body indulgences are designed with decadence and pampering in mind, but truly go above and beyond to be a proactive way to support the overall health and well-being of your skin from head to toe. Treating yourself to a body indulgence helps soothe the mind, body and soul, along with the health of your skin. Your skin is your largest elimination organ and taking care of your skin helps support the overall health of your entire body.

Facials can also be a relaxing, yet thorough way to help improve the quality of your skin by helping to reduce the signs of aging, remove dead skin cells, improve hydration and promote healthy cellular turnover to reveal a vibrant glow for a more youthful appearance. The addition of a customized face, neck and shoulder massage can aid in increasing circulation, lymphatic movement, encourage relaxation and reduce overall stress.

After a spa treatment, unwind with a natural hot springs soak, which is included with most spa treatments. Learn more about the benefits of the 34 different minerals in Durango Hot Springs healing waters at www.dhsresort.com.

OVER 40 THERMAL MINERAL WATER FEATURES:

Geothermal mineral hot springs soaking pools

Resort-style, 25-meter swimming pool

Reflexology walking path

Mineral water rain tower

Cold plunges

FULL-SERVICE DAY SPA:

Massage treatments

Body enhancements

Facial and body indulgences

DAY CLUB:

Private Japanese-style Ofuro soaking tubs

Private dry sauna access

Private rooftop patio and lounging areas

Private lounge & lockers, changing rooms and showers

COMMUNITY CORNER

CLASSES, WELLNESS EVENTS & NEWS BRIEFS

e ssentia L C are F or e ssentia L Workers

Feb. 6, Feb. 13, Feb. 20, Feb. 27, March 6 5-7 p.m., Mancos Public Library, 211 West First St., Mancos

Join Resilient Colorado for a series designed to support personal and professional well-being for those who work in food and hospitality industries. The event is free, but space is limited, so please register online at www.eventbrite.com/e/505821113567.

F ree L e G a L C L ini C

Feb. 10, March 10, April 14

4-5 p.m., Ignacio Community Library, 470 Goddard Ave.

The Ignacio Community Library offers four 15-minute opportunities to seek free legal advice from a professional the second afternoon of every month. Call on the first day of the month to reserve a space.

Feb. 16, March 2, March 16, April 6, April 20, May 4 10-11:30 a.m. Durango Senior Center, 2424 Main Ave.

For those in a season of grief the following open meetings are available in the Durango community to support you in building a life alongside your loss. Meetings are peer-based, facilitated by a certified Grief Companion.

G ather D inners

Feb. 7, Feb. 14, Feb. 21, Feb. 28, March 7, March 14, March 21, March 28

5:30-7:30 p.m., James Ranch Grill, 33846 Highway 550

Enjoy a four-course meal made with regional ingredients and a special presentation from the producers that grew the ingredients.Prepaid reservations only.

www.jamesranch.net/events

Women & B o D y i ma G e : B o D y L ove

Feb. 17

5-7 p.m., La Plata Family Centers Coalition, 495 Florida Road, Durango.

Learn to appreciate and celebrate the skin you’re in. Child care will be provided. Register online at www. lpfcc.org/news-events.

Farmin G ton r e G iona L C areer Fair

March 9

10 a.m.-3 p.m., 200 W. Arrington St., Farmington

Meet potential employers and interview for available positions. Bring copies of your resume and dress in business attire.

P ra C ti C a L too L s F or s tress r e L ie F

March 17

5-7 p.m., La Plata Family Centers Coalition, 495 Florida Road, Durango.

Enjoy dinner while learning ways to move through anxiety and stress. Child care will be provided. Register online at www.lpfcc.org/news-events.

CLASSES

s quare D an C e L essons

Feb. 10, 7-8:30 p.m., Durango Senior Center, 2424 Main Ave.

Instructor Denise Lane teaches Tai Chi with adaptive moves for those with limited mobility.

W est C oast s W in G D an C e C L ass

Feb. 22, 6:30-7:30 p.m. Smiley Building, 1309 East Third Ave. Suite 20B, Durango

Come alone or with a friend to learn West Coast Swing Dance. The six-week course will guide you through all the basics, when you are done, advance into our Beyond Basics class for more exciting ways to dance West Coast Swing. This class has an accumulative structure, meaning that we build on the teachings from the following weeks. In order to attend the classes you must show up to the first week – no drop-ins.

LivinG With Loss (sPouse, Parent, ChiLD, siBLinG, etC.)

Feb. 22, March 22, April 26

4-5:30 p.m., Summit Church, 2917 Aspen Drive, Durango

For those in a season of grief the following open meetings are available in the Durango community to support you in building a life alongside your loss. Meetings are peer-based, facilitated by a certified Grief Companion.

The San Juan Square Dance Club of Durango invites you to join an eight-week series of lessons beginning at 7 p.m., Feb. 10. First lesson is free, and the cost is $5 per person for the remainder of the lessons.

tai C hi F or a rthritis an D Fa LL P revention

Feb. 14, Feb. 21, Feb. 28 Tuesdays, 9:30-10:15 a.m. and Wednesdays 10:30-11:30 a.m., Durango Senior Center, 2424 Main Ave

C ar D io s tren G th i nterva L C L ass

Mondays and Thursdays

9-10 a.m. Virtual cardio strength interval class presented by Live Better Personal Training. Cost is $8 per class or $70 for a 10-class punch pass. To register, reach out to lynn@mothertech.net.

Tuesdays and Fridays

9:30-10:15 a.m. Durango Senior Center, 2424 Main Ave. Zumba Gold class. Cost is $5 per class or $20 for a five-class punch pass. To register, reach out to lynn@ mothertech.net. F

Tuesdays and Thursdays

6-8 p.m. VFW Post 4031, 1550 Main Ave. Join VFW Post member Chris Bartlett for free fencing classes.

J a Panese B okken D o & J o D o Saturdays, 9-11 a.m. DSBK Dojo, 121 W. 32nd St., Unit B, Durango www.durangoaikido.com

Bokkendo (wooden sword) and jodo (short staff) date back to medieval Japan’s samurai society. Training in these ancient arts offers people in the modern world a taste of bushido, or the warrior’s path to a robust spirit and unbeatable mindset. Develop greater strength, balance, coordination, and poise. Beginners are as welcome as experienced practitioners. For 20 years, DSBK has provided fun-filled training experiences open to everyone.

F e B . 6, B L oo D D rive , 1-4 P. m . STONEAGE INC - conference room, 466 South Sky Lane Drive, Durango

F e B . 7, B L oo D D rive , 10 a m .-2 P m

Dolores High School - gym/cafeteria, 1301 Central, Dolores

F e B . 10, B L oo D D rive , 11 a . m .-3 P. m .

City Market Cortez - Bloodmobile, 508 East Main, Cortez

F e B . 14, B L oo D D rive , 11 a . m .-2:30 P. m . Atmos Energy - cafeteria/meeting room, 107 Jameson Drive, Durango

F e B . 16, B L oo D D rive , 2-5:30 P m Cortez Community - First Assembly Fellowship Hall, 120 S. Linden, Cortez

F e B . 17, B L oo D D rive , 1-4 P m Allen Theatres - Durango - Bloodmobile, 900 Trans Lux Drive, Durango

F e B . 22, B L oo D D rive , noon -4 P. m . Colorado Dept. of TransportationBloodmobile, 3803 N. Main Ave., Durango

F e B . 28, B L oo D D rive , noon -5 P. m .

Durango Rotary - Animas Room, 501 Camino Del Rio, Durango

m ar C h 23, B L oo D D rive , 3-6 P. m .

First Baptist Church Aztec - Student Ministry Room, 700 Navajo Street, Aztec

m ar C h 24, B L oo D D rive , 8 a . m .-1 P. m .

Bank of Colorado - Bloodmobile, 1199 Main Ave., Durango

m ar C h 28, B L oo D D rive , noon -5 P. m .

Dolores Community Center - Dolores Community Center, 400 Riverside Avenue, Dolores

m ar C h 29, B L oo D D rive , 10 a m .-2

Durango Community - Suite 107, 1970 East 3rd Ave, Durango

Centerpoint Church - Sanctuary, 2750 Cornerstone Drive, Pagosa Springs

Maeselle La Paz D.P.T

Julie Carpenter O.T.R.

Kari Cockrill O.T.R., C.H.T.

Thomas Ramage P.T., D.P. T.

Julia Liska MS OTR

Accepted