Four Corners Healthy Living

Summer 2023 Busy Bodies

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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.

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LETTER FROM THE EDITOR

For most Four Corners residents, excluding those ski enthusiasts still searching for patches of snow, summer is the busiest time of the year. The sun stays above the horizon longer, so there's more time to enjoy just about everything we love to do here.

The beauty of summer is all the activity! This issue is about Busy Bodies, and ways to support overall wellbeing while balancing various priorities, including recreation and routine tasks. To truly prioritize individual well-being, consider implementing some of the tips inside.

Busy bodies need support to maintain our quality of life. Learn how to care for each part of a whole machine to keep it in tip-top shape.

In honor of National Children's Vision and Learning Month, these pages provide space to offer advice for parents to recognize the signs of common vision problems in children, as well as when to schedule eye exams for the rest of the family. When it comes to long-term vision health, refer to the food and nutrition section to learn how to keep an eye on what you eat.

As always, readers can find fundamental exercise moves to add to a fitness routine, and more training tips to push past the plateau when progress halts. Check out the recipes section, which features light summer bites for hot days. Then discover how to continue nourishing these busy bodies as we slow down.

BUSY BODIES

By Connie Byers

There’s nothing like the first day you see school supplies starting to arrive on the shelves to remind you that backto-school season is just around the corner. It’s a time that ushers in major changes in family routines, and it can be hard to balance for some. There are homework deadlines, an onslaught of appointments, after-school activities, sports practice schedules and school events, all of which may have to be managed while keeping up with a work schedule too. If you’re managing a jampacked on-the-go schedule, here are some helpful tips for balancing busy schedules.

SET LIMITS

Sure, one kid wants to be in basketball, baseball, football and track this year, while the other would like to do band, chorus and ballet. But if you’re a working parent with limited time, you’ll need to

decide what’s realistically manageable for them and you. Otherwise, you could spend every day running through a drive-through and tossing a burger into the backseat as you rush to make practices on time instead of providing healthy meals.

K.I.S.S.

“Keep it Simple Silly” research shows that when we are required to make too many decisions, our productivity decreases. Reduce the brain drain by finding areas where decisions can be minimized. For example, plan out meals in advance so you won’t be asking yourself, “What am I going to do about dinner?” every night. President Obama once said that he only wore blue or grey suits so that he didn’t have to think about what to wear each day. When schedules are tight, the things you don’t have to think about can make all the difference.

WRITE IT DOWN

Practice times. Doctors appointments. PTA meetings. Work deadlines. It can be next to impossible to remember all of the appointments and deadlines you have—and that’s where a written calendar comes in. Try a shared family calendar that keeps track of everyone’s activities so that everyone knows what’s going on. Keep it where everyone has access to it and refer to it daily; this will help you plan ahead and stay on top of things without getting overwhelmed—or forgetting about tomorrow’s school bake sale and that big meeting you have at work.

DON’T FORGET ABOUT “ME”

If you aren’t getting enough sleep, exercise, downtime and balanced nutrition, you won’t be able to manage your busy schedule. Yes, it’s great when you accomplish everything on your list, but if you aren’t taking time for yourself, you’ll burn out before you know it. Make sure to find time for friends and schedule time with your partner as well. Taking time for yourself can do wonders for your work-life balance, creativity and overall well-being.

AN APPLE A DAY

Good nutrition is vital to keeping your body in peak condition to handle that busy schedule. Without it, you’ll be susceptible to illness and injury, both of which can bring everything to a halt. Meal prepping lunches can help you avoid the urge to grab takeout. When packing the kid’s lunches, pack some healthy snacks for yourself for the day too.

GET YOUR STEPS IN

Don’t have time for the gym? Don’t worry. Make a plan to park farther away at each stop you make to get in those extra steps while you check off the to-do list. Instead of sitting in the waiting room, check-in and walk around the building while you wait. Find small ways to get in extra movement each day to keep your mind and body active.

BE PREPARED

There’s nothing harder than trying to get organized after school has started. Get your school supply lists in advance whenever possible, and get everything purchased early. Inevitably, one specific brush your kid needs for art class will be sold out. Shopping early will ensure you’re not scrambling to find one at the last minute.

Beyond school supplies, get the house prepared and organized too. Go through the kid’s clothes and have them try everything on. Items that have been outgrown can be cleared out and donated. Have your kids clean their rooms and decide on designated study areas for when school starts. It’s easier to keep your mental house in order if your physical house is already in order.

ASK FOR HELP

Organizing, planning, scheduling and doing can all get overwhelming. Before you reach the breaking point, ask for help. Have your spouse or co-parent do some of the shopping, organizing or chauffeuring. Ask family or friends if they can pitch in when you have work tasks to power through. Talk to other parents at your kid’s school and activities. See if a carpool can be arranged to get everyone where they need to go and reduce the load on all of you.

WARNING SIGNS OF BURNOUT

Dozing off at work, struggling to stay focused, becoming irritated easily and relying on excessive amounts of caffeine to stay awake are all warning signs that you have taken on more than you can handle.

Don’t ignore the warning. Reassess your schedule and your capabilities, and determine what can be cut back, what can be rearranged, and what you can delegate. Take the time you need to regroup and get back on track. High-stress levels can lead to illness just as easily as low nutrition levels. Finding ways to manage and reduce stress, and life will be easier.

GOOD NUTRITION IS VITAL TO KEEPING YOUR BODY IN PEAK CONDITION TO HANDLE THAT BUSY SCHEDULE.

SIGNS OF WORSENING MENTAL HEALTH

By Metro Creative Connection

The prevalence of mental health issues garnered significant attention in the early days of the COVID-19 pandemic, when many people acknowledged lockdowns and other restrictions and uncertainties were adversely affecting their thoughts and outlook. Though those restrictions were ultimately lifted and life returned to something closer to normal for people across the globe, mental health has remained both a hot topic and a concern.

The organization Mental Health America reports that, as of 2022, just under 20% of adults in the United States are experiencing a mental illness.

Such statistics are troubling, though increased public dialogue surrounding mental health has done much to remove the stigma long attached to conditions such as depression and anxiety. That stigma affected certain groups more than others, including women. In fact, a 2017 report from the United Kingdombased Mental Health Foundation indicated that women are three times more likely than men to experience common mental health problems. And that problem is worsening, as the MHF notes that women were two times more likely to experience such issues as recently as 1993.

Learning the developing signs of mental health issues may compel women to take action more quickly. Prompt treatment can increase the likelihood that people

of all ages and genders overcome mental health issues, which could lead to more positive results. The American Psychiatric Association notes that it can be useful to contact a mental health professional if several of the following symptoms are occurring.

• Changes in sleeping habits or appetite changes. Changes in sleep and appetite can be dramatic or may contribute to a decline in personal care.

• Mood changes marked by a rapid or dramatic shift in emotions or depressed feelings. Individuals may also become notably irritable.

• Emerging mental health issues may be marked by recent social withdrawal and a loss of interest in activities that were previously enjoyed.

• An unusual drop in functioning at school, work or social activities, such as quitting sports, failing in school or difficulty performing familiar tasks.

• Mental health issues can contribute to problems with concentration, memory or logical thought and speech. These problems can be hard to explain.

• A heightened sensitivity to sights, sounds, smells, or touch. Some people even avoid over-stimulating situations.

• Mental health issues may contribute to apathy marked by a loss of initiative or desire to participate in any activity.

• Some people experience a vague feeling of being disconnected from oneself or one’s surroundings; a sense of unreality also may develop.

• Illogical thinking is another potential sign of an emerging mental health issue. This thinking many involve unusual or exaggerated beliefs about personal powers to understand meanings or influence events. Adults may exhibit an illogical or “magical” thinking that is more typical of a child than an adult.

• A sense of nervousness characterized by a fear or suspicion of others. A strong nervous feeling also may be present.

• Some people with mental illness exhibit odd, uncharacteristic or peculiar behavior.

• A change in school or work marked by increased absenteeism, worsening performance and/or difficulties in relationships with peers and coworkers. Data indicates women are more likely to experience mental illness than men. That makes recognition of mental health symptoms an especially significant component of personal health care for women across the globe.

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Colorado Mental Health Professionals

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FUNDAMENTAL MOVES FOR FUNCTIONAL FITNESS

By Hunter Harrell

As one of the three pillars of wellness, exercise is essential at every age. Fortunately, it’s also never too early or late to begin learning ways to incorporate daily movement. Functional fitness routines are those designed to mimic the movements we use most often. Beginners of all ages can build a solid physical foundation by mastering the five basic movements before engaging in more advanced activities, like organized athletics or outdoor recreation.

PUSH

Pushing is a basic motion that engages muscles in the upper body, including the chest, shoulders and triceps. Learning to perform push-movements safely can build core stability, reduce shoulder tension and increase muscle mass in the pecs and triceps. Understanding the proper push technique is essential before adding weight to this exercise. Though the push-up is the most common example, push exercises are also used heavily in weight lifting routines, as well as sports like basketball and volleyball.

HIP HINGE

The hip hinge is a common movement used in weight training exercises. It engages the posterior chain which includes the glutes, hamstrings and lower back. The results include increased range of motion, great posture and better core strength, but correct form is essential to avoiding injury to the lower back. Start by standing with feet about shoulder-width apart, then lower your torso while keeping the back straight. Keep a slight bend in the knees.

SQUAT

In order to develop lower body strength, learn how to safely squat. Squats often stretch the leg muscles to improve flexibility, relieve tension and reduce the risk of injury. Incorporating squats into daily movement can be an advantage for people that feel they have poor coordination. It can also benefit individuals with poor mobility in the hips, knees and ankles. Once accustomed to regular squats, increase the difficulty by adding weight to gain additional muscle mass.

PULL

Pulling is also a basic motion, similar to pushing, that targets muscles in the upper body. However, it works the back, biceps and forearms instead. The pull is not incorporated into a routine as often as the push, but it is just as vital to build strength and stability in the shoulders. Balancing push and pull exercises reduce the risk of injury to the upper body and improves the posture over time. Though the pull-up is the most common example, pulling exercises are fundamental in activities like kayaking and rock climbing.

LUNGE

Much like a squat, lunges are a functional exercise for beginners that boosts lower body strength and improves coordination. In addition to working the calves, hamstrings, quads and glutes, the lunge engages the core for increased stability. Starting with feet hip-width apart, simply step forward with one leg while maintaining the weight in the heels, then push back to the starting position. Do not let the knee extend past the toes for safety.

MOVING PAST THE FITNESS PLATEAU

By Benjamin Brewer

Reaching a fitness plateau in a health and wellness journey can be a frustrating experience. After putting in consistent effort, it’s disheartening to see progress come to a halt. However, there are opportunities to break through that plateau and achieve fitness goals. With these tips, any amateur or athlete can build an environment that enables you to push past limitations and reach new heights.

PROGRESSIVE OVERLOAD

One key element to moving past a fitness plateau is progressive overload. Progressive overload involves gradually increasing a workout’s intensity, duration or complexity over time to challenge the body and stimulate further adaptations continually. Whether hiking in the mountains, cycling on challenging terrain, or engaging in strength training exercises at a local gym, focus on gradually increasing the weight, distance or difficulty. By consistently pushing the body beyond its comfort zone, individuals can force it to adapt and grow stronger, breaking through the plateau and reaching new fitness and performance levels.

ELEVATED ACTIVITY

One of the unique advantages of the Four Corners region is its high elevation. The surrounding landscape offers a natural training ground for individuals seeking to break through a fitness plateau. Exercising at high altitudes presents additional challenges to the body, such as requiring more efficient use of oxygen. This adaptation process can improve cardiovascular endurance and increase red blood cell production. Consider traveling to areas in the high country that will take your cardiovascular fitness to the next level. Engage in activities like running, hiking or cycling at higher altitudes to challenge your body in new ways. Start gradually to acclimate to the thinner air and progressively increase the intensity and duration of workouts. As your body adjusts to the higher elevation, you will enhance your overall endurance and performance.

RECREATION AS EXERCISE

In addition to leveraging high-elevation training, the area offers many outdoor activities that allow

people to challenge their body in different ways. The area is renowned for its breathtaking trails and other recreational opportunities. Take advantage of the stunning scenery, and enjoy exploring. Recreation can engage different muscle groups, increase cardiovascular endurance and reignite motivation.

If you prefer a more structured approach to fitness, there are gyms and fitness studios that cater to different interests and goals. From traditional gyms equipped with state-of-the-art equipment to specialized facilities focusing on climbing, martial arts or yoga, there’s something for everyone. Consider trying a new fitness class or working with a personal trainer who can create a tailored workout plan to challenge you. New exercises and training methods, as well as new people and ideas, can break through the monotony of a routine and kickstart progress.

FIND A COMMUNITY

In addition to the abundant fitness opportunities, the area is home to a vibrant and supportive fitness community. One benefit of attending a class, going to the gym or joining a group is the opportunity to build new relationships and learn what works for others.

Surrounding yourself with like-minded individuals who share your passion for health and wellness can be incredibly motivating. Join local fitness groups or participate in community events such as charity runs, group hikes or cycling clubs. These interactions will provide a sense of camaraderie and expose you to different perspectives.

DIET AND NUTRITION

Another critical aspect of overcoming a fitness plateau is paying attention to diet and nutrition. Embrace a healthy and sustainable lifestyle with

abundant local and organic food options. Visit a community farmers market to explore fresh produce and support local farmers. Additionally, seek out restaurants and cafes that prioritize wholesome ingredients and offer nutritious menu options. Fueling the body with the proper nutrients will enhance energy levels, optimize performance and accelerate progress.

REST AND RECOVERY

It’s also crucial to prioritize recovery and rest. Overtraining can often lead to a fitness plateau or injury. By allowing your body and mind to recharge, you’ll optimize your performance during workouts and break through any physical barriers hindering your progress.

Breaking through the fitness plateau is an achievable goal with the right approach and mindset. By leveraging the benefits of high-elevation training, exploring the diverse outdoor activities, engaging with the supportive fitness community, and focusing on nutrition and recovery, every person can push past previous limitations and reach new heights of

BODY SYSTEMS

By Garett Dickinson

The body is an impressive collection of coordinated systems, enabling it to process nourishment, create energy, fight infection and much more. Each system has responsibilities in relation to the whole, but defici encies in any system can have a cascading effect on others. Issues with digestion can affect the immune system, and poor circulation can hurt the muscular system. The inverse is also true. Ensuring endocrine health can help prevent osteoporosis and exercise for cardiovascular and muscular health has positive effects on the immune system.

This is why a comprehensive approach to the body’s wellbeing is vital, and a basic understanding of these different system s can be the foundation for a healthy life.

CIRCULATORY

The circulatory system includes the heart, all blood vessels, including the arteries, veins and capillaries, and the blood itself. The lymphatic system aids in detoxification. This system moves oxygenated blood to our cells when the heart pumps it throughout the body. When the oxygen is depleted it is pumped back

to the lungs. It also delivers nutrients, hormones and immune responses. It clears waste like the chemical byproducts organs produce, and the lymphatic system is intertwined. Increasing heart rate works this system and as muscles are strengthened from exercise, so is the circulatory system. Cigarettes and alcohol should be avoided, as they cause many factors that harm this system.

DIGESTIVE

This system processes nutrients and eliminates waste. It consists of many organs, including the esophagus, stomach, small intestine, large intestine, liver, pancreas and gallbladder. Nutrients are broken down in the stomach, absorbed by the small and large intestines, and the rest is eliminated as waste. The liver secretes bile, through the gallbladder, into the small intestine, and the liver also detoxifies. The pancreas produces enzymes to digest nutrients.

Vegetables, lean proteins, healthy fats and fiber-rich foods will help keep this system healthy. Supplement with probiotics for healthy gut bacteria for further effect. Avoid processed foods as they contain excess sugar and questionable additives. These can disrupt digestion, leading to imbalances.

ENDOCRINE

A marvel of glands and organs, the endocrine system affects and controls metabolism, reproduction, growth and more. It is one of the key regulators for homeostasis.

The endocrine system is made of specialized glands such as the pineal, thyroid, adrenals and pancreas. The hormones they produce act like messengers to the body. The secreted hormones are taken up by specific receptors, which trigger physiological responses depending on where, when and what is involved. These interactions are happening constantly, with the desired result being homeostasis.

Exercise and diet will support this system. In addition, ample sleep and minimizing stress will greatly assist. There are also endocrine-disrupting chemicals to avoid, such as BPA and Phthalates.

IMMUNE

The immune system is composed of organs, cells and antibodies that work to kill invaders like bacteria and viruses.

A COMPREHENSIVE APPROACH TO THE BODY’S WELL-BEING IS VITAL, AND A BASIC UNDERSTANDING OF THESE DIFFERENT SYSTEMS CAN BE THE FOUNDATION FOR A HEALTHY LIFE

This system recognizes pathogens in the body, via cells like macrophages. Lymphocyte cells activate the system when they contact antigens created when the pathogen and cells like macrophages interact. Then, activated B and T cells will mark and destroy the invader. The system will “remember” how to eliminate the pathogen by turning some B and T cells into “memory cells.” These will be used for any future invasion.

In addition to diet, exercise and stress reduction, good hygiene helps reduce pathogens and their ability to enter the body. Proper handwashing and wound care are essential.

MUSCULAR

The muscular system powers our bodies with both voluntary and involuntary movement via unique cells called muscle fibers that can contract in response to the nervous system.

There are three major types of muscles in the body: skeletal, smooth and cardiac. Skeletal muscles allow movement via muscles attached to the bone. Smooth muscle controls the involuntary

movement of organs, blood vessels and other structures. Cardiac muscles are heart-specific, with elements of smooth and skeletal muscle, and are under involuntary control.

One of the most important things for this system is stretching and exercise. Proper stretching will keep the system limber, which reduces the risk of injuries, and exercise will strengthen the muscles themselves. Exercise also requires quality rest and nutrition for proper recovery.

NERVOUS

This system is the driver of all the others, sending signals both voluntary and involuntary from the brain out to every part of the body.

The nervous system communicates to control and coordinate all of the body’s functions. It is organized into two systems, the central nervous system, or CNS, and the peripheral nervous system, the PNS. The brain, responsible for processing and decision-making, and the spinal cord, which relays these signals to and from the brain, comprise the CNS. The PNS branches off from the CNS and is made up of the somatic

and autonomic nervous systems, which are the voluntary and involuntary systems, respectively.

Support your nervous system with rest, exercise, hydration and a diet supplemented with omega-3 fatty acids and vitamin B. In addition, protect this system from injury by wearing protective equipment like helmets during certain activities.

RESPIRATORY

The respiratory system is primarily responsible for the intake of oxygen and the elimination of carbon dioxide to maintain homeostasis in the body. The respiratory system is made of organs like the lungs, trachea and nose, but also the larynx, which is responsible for speech. The body inhales air into our lungs through the nose and trachea, where it passes into the alveoli in the lungs. These alveoli are small air sacks surrounded by dense capillaries. The exchange of oxygen and carbon dioxide happens in the alveoli as the diaphragm controls respiration.

Support this system with exercise, but also avoid harmful inhalants. Eliminating cigarette smoking and secondhand smoke is fundamental, but chemical fumes, heavy dust and other damaging airborne particles should be avoided or mitigated with respiratory protection.

SKELETAL

Like lumber for a house, the skeletal system is the body’s framework, supporting and protecting it. The cartilage, tendons and ligaments are also part of this system.

Some bones support, such as the femur, enabling rigidity and movement. Bones like the skull protect, and many bones provide both protection and support, such as the rib cage. Cartilage, tendons and ligaments provide the connection and padding between bones. This enables movement when combined with the muscular system.

In addition to exercise, there are specific supplements you can add to your diet to assist this system. Adequate calcium is essential, as is vitamin D, which aids in calcium absorption. Additional supplements like glucosamine and chondroitin may also strengthen this system.

TIME FOR A CHILDREN’S VISION CHECKUP

August is National Children’s Vision and Learning Month, and the opening weeks of a new school year mark a great time for school-age children to receive their annual vision checkup.

Vision has a critical role in children’s physical, cognitive and social development. Furthermore, visual functioning is a strong predictor of academic performance in school-age children. In fact, without early detection and treatment, uncorrected vision disorders can interfere with learning and impair children’s development.

Vision issues that affect children can also lead to a host of unwanted outcomes, including physical injuries. Common vision problems in children include amblyopia (lazy eye), strabismus (crossed eyes) and refractive errors like myopia, astigmatism and hyperopia. Parents and educators are urged to be aware of symptoms of common eye disorders in children, which include the following.

• Rubs eyes a lot.

• Closes or covers one eye to read or see.

• Tilts head or thrusts forward.

• Has trouble reading or doing other close-up work.

• Holds objects close to eyes to see.

• Blinks more than usual.

• Complains things are blurry or hard to see.

• Squints eyes or frowns when focusing.

By Metro Creative Connection

All children, and especially those who are having issues with their eyes, should visit with an eye professional annually to have their vision checked.

STRATEGIES TO PROTECT CHILDREN’S VISION

Though kids may ultimately need vision problems to be corrected with the help of an eye doctor, the following are some steps parents can take to protect their children’s vision over the long haul.

• SCHEDULE ROUTINE EYE EXAMS. The American Academy of Ophthalmology notes that children’s vision can be screened by various medical professionals, including eye doctors but also pediatricians, family physicians or other properly trained health care providers. The AAO recommends children at all age levels receive eye examinations. Newborns will need eye exams so doctors can check for various indicators of eye health, while a second eye exam conducted during a well visit before the child’s first birthday can confirm healthy eye alignment and movement. Exam intervals can be discussed with a physician as children age, but it’s important that kids receive routine eye exams to confirm their vision is healthy and to identify any issues that could be compromising their vision.

• FEED CHILDREN A HEALTHY DIET. The Centers for Disease Control and Prevention recommend a diet rich in fruits and vegetables, which have the vitamins and minerals necessary to maintain healthy vision. See more information about eating for eye health on page 18.

• MONITOR SCREEN TIME. The CDC notes that excessive screen time can exacerbate uncorrected vision problems. Daily screen time limits can help protect kids’ vision, and parents should ensure

kids take frequent breaks when using digital devices. Frequent breaks from additional activities like reading, writing and drawing also can protect vision in people of all ages.

• SQUEEZE IN TIME OUTDOORS. Access and exposure to nature pays a host of health-related dividends, including some linked to eye health. The CDC notes that going outdoors affords children’s eyes the opportunity to look at distant objects, which can provide a respite from the eye strain and fatigue that can develop when looking at screens or books.

• PROVIDE PROTECTIVE EYEWEAR, INCLUDING SUNGLASSES. Exposure to UV rays from the sun can harm the eyes, so kids should wear sunglasses with 100% UV protection when spending time outside. The CDC also urges children to wear protective eyewear when engaging in activities such as sports that can increase their risk for eye injury and vision loss.

AGE-RELATED EYE EXAM INTERVALS

Routine eye exams are an important component of preventive health care. While examinations can detect abnormalities with vision, the eyes also may be windows into other health issues.

Eye care professionals instruct their patients to come in for examinations at different intervals depending on individual need. Those with preexisting conditions may require more frequent examinations. Age can affect the frequency with which patients see their opticians, optometrists and ophthalmologists. The American Optometric Association has produced an age-based eye exam schedule, which may be tweaked depending on individuals’ histories.

BIRTH THROUGH AGE 2

Very young patients should have their first eye exams between ages six to 12 months if asymptomatic or low-risk. If at-risk, the exam is as recommended by a doctor.

AGES 3 THROUGH 5 YEARS

The next time a child should need an eye exam is around preschool or school age if low-risk. Frequency will increase if the child has special vision needs.

AGES 6 THROUGH 17

The next vision exam should come before first grade, and then annually thereafter, unless an eye doctor recommends more frequent exams.

T he Facts.

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AGES 18 THROUGH 39

Individuals who are asymptomatic or low-risk should still schedule eye exams at least every two years. Those at risk should increase the interval to annually or more as recommended.

AGES 40 TO 64

Individuals between the ages of 40 and 64 can stick to getting exams every two years if their vision is unaffected.

AGE 65 AND OLDER

Vision can deteriorate as individuals age, so older adults may need to visit the eye doctor more frequently. An annual exam is generally the best advice for people 65 and older.

Seven years of missed laughs, conversations, and moments.

The good news? Almost all hearing loss can be treated, and research shows that hearing-aid users important areas of life!

Partners of those with hearing loss may also experience stress, fatigue, isolation, and other impacts.

Isolation

Hearing-impaired seniors who don’t use hearing aids are less likely to participate in social activities.

Hearing-impaired seniors have a 57% greater risk of deep depression.

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Adults with untreated hearing problems are more likely to report feeling worried and anxious.

People with hearing loss likely to develop dementia.

WHAT TO KNOW ABOUT WISDOM TEETH

By Connie Byers

Wisdom teeth, also known as third molars, are the last to appear in the mouth. Because of their late arrival, there is rarely enough room to accommodate them, causing them to get stuck below the surface of your gums (impacted). Impaction can result in teeth growing at odd angles, causing complications and discomfort. Due to this, most people will undergo a wisdom tooth extraction at some point.

WHAT IS THE PROCEDURE LIKE?

The first steps for your procedure will vary based on how your wisdom teeth are growing in. If they are coming in straight, you likely won’t need surgery. You’ll receive local anesthesia to numb the jaw, and your dentist will extract your wisdom teeth with standard dental tools. The procedure will be similar to any other tooth extraction.

If, on the other hand, your wisdom teeth are impacted, or other complications are present, you may require oral surgery. Surgery will include general anesthesia, meaning you will sleep through the procedure. Depending on the placement of your wisdom teeth, the doctor may need to make incisions in the gums, muscles or bone tissue to gain access. Once your practitioner has clear access, they’ll be able to determine if the tooth can be removed whole or if it will need to be broken into pieces for removal. After extraction is complete, the doctor will suture all incisions and pack the surgery site with gauze to stop the bleeding.

PREPARING FOR WISDOM TOOTH EXTRACTION:

The preparations will be the same whether you are having oral surgery or a basic extraction.

• Avoid cigarettes and alcohol for 12 hours prior to your procedure.

• It is unsafe to administer anesthesia to patients with a full stomach. Therefore, you should avoid eating or drinking for a minimum of 8 hours before your procedure.

• Provide a complete list of all drugs, vitamins, supplements and medications you take, whether recreational, over-the-counter or prescribed. Omitting something from your list could lead to unsafe anesthesia interactions.

• You must avoid solid, crunchy or hard foods for several days. Before your appointment, stock up on soft foods like smoothies, mashed potatoes, yogurt, soups, noodles and ice cream.

• Arrive at the office for your procedure dressed in comfortable clothing and without makeup or lipstick.

• If you usually wear contacts, today is the day to opt for your glasses instead.

• You will not be able to drive yourself home from your appointment, so make sure to enlist the help of a friend or family member in advance.

AFTERCARE STEPS:

• Once your procedure is complete, you’ll remain at the office until the effects of the anesthesia have worn off and excess bleeding has sufficiently slowed.

• When you arrive home, be prepared to rest for the next 48 hours. Have your bedside stocked with plenty of water, additional gauze and ibuprofen.

• Avoid smoking and any actions that use a sucking motion, such as drinking from straws for 72 hours.

• To help control the swelling, plan to ice your face for 15 minutes at a time and take ibuprofen or doctor-prescribed pain medication as needed around the clock for the first 24 to 48 hours.

• During recovery, avoid nuts, chips, popcorn or any foods that could crunch and scratch your gum tissue. Stick to liquid or soft foods that are easy to chew.

HOW LONG IS THE RECOVERY TIME?

It may take up to two weeks to fully recover from a wisdom tooth extraction procedure. The first 48 hours are critical since you may experience bleeding, pressure, infection and swelling. Your recovery time will be based on procedure type and difficulty. Take it easy, and do not rush the healing process. Your provider will schedule a procedure follow-up visit for you. Wait until this visit to get the sign-off to return to regular eating habits.

MOST PEOPLE WILL UNDERGO A WISDOM TOOTH EXTRACTION AT SOME POINT.

Katie Bates (CLT, LE)

Lynas (Patient Coordinator)

Sarah Packard Normand (RN, BSN, CLT, owner)

KEEP AN EYE ON WHAT YOU EAT

By Garett Dickinson

Anutritious diet is essential for health, and this includes our vision. What one chooses to eat has a substantial impact on the eyes. There are also diet-influenced diseases, such as diabetes, that can be harmful to ocular health. Understanding these connections between ocular well-being and diet is crucial to long-term vision health.

DIET AND EYE DISEASE

Like any part of the body, the eyes require specific nutrients to function properly. Certain nutrients either directly support the health of the eye or assist our bodies in using the nutrients that do. Zinc, for instance, is critical for transporting vitamin A from the liver to the eyes for the production of melanin, a protective pigment, within the retina. When these essential building blocks are deficient, the functional health of the eye will suffer. This can contribute to a variety of conditions like photophobia (light sensitivity), age-related macular degeneration (AMD), dry eyes and night blindness.

Other eye concerns that diet can help to offset are the conditions associated with diabetes, such as diabetic retinopathy and diabetic macular degeneration. Both ailments affect the blood vessels within the eyes and can lead to swelling, vision issues and even a detached retina. Diabetes can also increase the risk of developing cataracts and glaucoma. However, a proper diet containing the correct nutrients has been correlated in numerous studies with improved eye

health. The Rotterdam Study, a largescale population analysis of chronic disease in the Netherlands, found an association between a diet with substantial amounts of fruit, vegetables and fish and a reduced risk of AMD. This correlation between a nutrient-dense diet and a lower risk for eye disease shows up again and again in multiple studies.

Diet is also critical in the prevention and maintenance of all forms of diabetes. So it becomes apparent that establishing healthy eating habits can be a holistic approach to both concerns.

NUTRITIONAL AND PROFESSIONAL SUPPORT

As studies continue to find evidence of nutrition-based approaches to ocular health, it becomes clear that a proactive, diet-inclusive strategy should be a focus.

NUTRIENTS INTEGRAL TO EYE HEALTH

Lutein and zeaxanthin: Antioxidants that collect in the retina to filter harmful blue light and protect against AMD and cataracts. Eat greens like spinach and kale, as well as broccoli and egg yolks.

OMEGA-3 FATTY ACIDS: Healthy fats that benefit the retina and reduce the risk of dry eye and AMD. Consume fatty fish like salmon and sardines and nuts and seeds like walnuts and flax.

VITAMIN A: Beneficial for the cornea, the transparent front of the eye, and for preventing night blindness. Seek out sweet potatoes, carrots, leafy greens and liver.

VITAMIN C: This antioxidant helps to lower the risk of developing AMD and also cataracts. Citrus fruits and both sweet and hot peppers contain high amounts of vitamin C.

VITAMIN E: Another antioxidant, this nutrient reduces free radical damage. Some nuts and seeds are high in vitamin E, such as almonds, hazelnuts, peanuts and sunflower seeds.

ZINC: A mineral that helps transport vitamin A to the eye and assists in beneficial enzyme production. Lean meats, legumes, shellfish and some nuts and seeds are good sources of zinc.

In addition to diet, regular checkups with the doctor should never be left out of the equation. Eye care professionals are a frontline defense in preventing and treating eye ailments. Doctors will examine the eyes and assess potential risks from family medical history.

For those living with a diabetes diagnosis, regular eye checkups are even more important. Early detection is vital to prevent and minimize the increased ocular risks associated with diabetes, and both diet and doctors are seen as fundamental safeguards. Ensuring the best eye health possible is attainable for anyone when a healthy diet and proactive medical assessments are combined. So look out for yourself by keeping an eye on what you eat and seeing your doctor regularly.

BITES MADE EASY

BREAKFAST

Sweet potato waffles

SERVINGS 8

Transform leftover sweet potatoes (or canned) into hearty and healthy breakfast.

1 cup sweet potato puree

½ cup milk

2 eggs

1 cup rolled oats

1 teaspoon baking powder

½ teaspoon ground cinnamon

½ teaspoon ground nutmeg

Preheat the waffle iron. Add all ingredients to a blender and mix until smooth. Pour the batter into the greased waffle iron and cook to your desired crispness. Drizzle with maple syrup and serve.

SNACK Cowboy caviar

SERVINGS 8

Serve a simple summer salad loaded with veggies at every barbecue, picnic and potluck.

cup olive oil

¼ cup red wine vinegar

3-4 garlic cloves

1 teaspoon granulated sugar

Salt and pepper to taste

3 plum tomatoes, cored and diced

SERVINGS 6

Enjoy a light and cool lunchtime recipe.

1 avocado

1 lemon

1 large cucumber, sliced into ¼-inch coins

8 ounces canned tuna (or crab meat for California-style bites)

½ cup mayonnaise

2 teaspoons Sriracha

3 green onions, thinly sliced

Salt and pepper to taste

Sesame seeds to garnish

Soy sauce to serve

In a medium bowl, squeeze lemon juice over avocado, season with salt and pepper and combine. Use a fork to top each cucumber with avocado mixture. In another bowl, combine tuna, mayonnaise, Sriracha and green onions. Season with salt and pepper and stir with a fork. Top each cucumber with a scoop of the mixture and garnish with sesame seeds. Serve with soy sauce.

DINNER Pizza pasta salad

SERVINGS 4

At home or on-the-go, this flavorfilled pasta salad is easy to eat.

½ cup olive oil

½ cup red wine vinegar

1 ½ teaspoons garlic powder

¾ cup red onion, diced

1 can black beans, rinsed

1 ½ cups corn

1 red, green or yellow bell pepper, seeded and diced

1 jalapeno, seeded and diced

1 scallion, chopped

½ cup chopped cilantro leaves (if desired)

Tortilla chips for serving

First, whisk together olive oil, vinegar, garlic, sugar, salt and pepper to combine. Add tomatoes, red onion, black beans, corn, bell pepper, jalapeno and cilantro. Toss to combine and season with salt and pepper to taste. Cover with plastic wrap and refrigerate two hours before serving. Toss well before

1 ½ teaspoons dry basil

1 ½ teaspoons dried oregano

¾ teaspoon black pepper

¾ teaspoon sugar

2 ½ cups cooked pasta (elbow macaroni, bowtie or rotini)

3 cups fresh sliced mushrooms

15 cherry tomatoes, halved

1 cup sliced red bell peppers

¾ cup crumbled feta cheese

½ cup chopped green onion

4-ounce can black olives, sliced or whole

¾ cup sliced pepperoni or mini pepperonis

First, cook pasta, drain and let cool. In a large bowl, whisk together olive oil, vinegar, garlic powder, basil, oregano, black pepper and sugar. Add cooked pasta, mushrooms, tomatoes, red peppers, feta cheese, green onions, olives and pepperoni. Toss the added ingredients well to combine and coat with dressing mixture. Cover and chill for at least 2 hours before serving.

SUMMER CLASSES, EVENTS AND MORE COMMUNITY CORNER

AUG. 8

Cottage Food Safety Training, 1-5 p.m. Online. CSU-Extension hosts a four-hour training session for food safety certification and resources to help launch a homemade food business. Cost is $50. https:// engagement.source.colostate.edu/2023-cottage-food-safetytrainings-for-selling-homemade-homecooked-food

AUG. 12

Neighborfest, 5-9 p.m. Wines of the San Juan, 233 Highway 511, Blanco. The Neighborfest is the third annual fundraiser for The Basin Good Neighbor Foundation, which supports New Mexico hospice care recipients. www.basingoodneighbor.org

AUG. 19

Chat with Parkinson’s Professionals, 10 a.m.noon. Durango Public Library, 1900 East Third Ave., Durango. Movement disorder specialists discuss Parkinson’s latest research and medication updates. www.parkinsonsrockies.org

AUG. 26

Thirsty 13 Half Marathon, 6:30 a.m. Wildcat Canyon, Lake Nighthorse. A beautiful course through Wildcat Canyon and Lake Nighthorse.

Paddle & Picnic, 11 a.m.-1:30 p.m. Lake Haviland, Highway 550, Durango. Bring your own paddleboard, kayak or canoe to enjoy time with other Women of Colorado members. Women of Colorado will provide food and a drink for guests. Tickets cost $10 and are available online. www.womenofcolorado.co/events

SEPT. 9-10

Downhill Rockies, 8 a.m.-5 p.m. Purgatory Resort, #1 Skier Place, Durango. Join the action or come watch as riders take on some of the best downhill trails in the country. www.purgatory.ski/event

SEPT. 12

Literacy Luncheon, noon-1 p.m. DoubleTree Hotel Ballroom, 501 Camino del Rio, Durango. Join the host, Durango Adult Education Center, to hear impactful success stories at the annual fundraiser to support students. RSVP by Sept. 10. Call (970) 3854354 or email shakanson@durangoadulted.org.

SEPT. 16

Valkyrie Multisport Relay, 5 a.m. Santa Rita Whitewater Park, Durango. New event featuring teams of up to nine competing in a relay course that covers 100 miles of Durango’s landscape. Road running, trail running, mountain biking, standup paddleboarding, open water swimming, road cycling and canoe/kayak paddling. www.valkyrierelay.com

SEPT. 23

John Wayne Grit Series Ridgway Half Marathon and 5K, 8:15 a.m. Last Dollar Ranch, County Road P57, Durango. A special fundraising event for John Wayne Cancer Foundation. Register online. www.johnwayne.org/pages/ridgway

Mountain Marmot Trail Run, 9 a.m.-1 p.m. Purgatory Resort, #1 Skier Place, Durango. A trail race of 12.2 miles. Register online. www.purgatory.ski/event

SEPT. 23-24

Downhill Rockies, 8 a.m.-5 p.m. Purgatory Resort, #1 Skier Place, Durango. Exciting races and costumed revelry. www.downhillrockies.com

OCT. 6

Cottage Food Safety Training, noon-4 p.m. Online. CSU-Extension hosts a four-hour training session for food safety certification and resources to help launch a homemade food business. Cost is $50. https://engagement.source.colostate.edu/2023-cottagefood-safety-trainings-for-selling-homemade-homecooked-food

MONDAYS

Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training. Cost is $10 for drop-in and $70 for a 10-class punch pass. Call (970) 403-3268 or email lynn@mothertech. net for more information.

Happy Hour Yoga, 5:30 p.m. Ska Brewing, 225 Girard St., Durango. $10 for class taught by Brady Wilson followed by a pint.

TUESDAYS

Zumba Gold, 9:30-10:15 a.m. La Plata Senior Center, 2700 Main Ave., Durango. Class is $5 or $20 for a five-class punch pass.

Bayfield Farmers Market, 3:30-7 p.m. 1328 County Road 501, Bayfield.

WEDNESDAYS

TOPS (Take Off Pounds Sensibly), 8:30-10 a.m. La Plata County Senior Center. First meeting is free. Membership is $49 per year. www.tops.org

Gentle Hatha Yoga, 9-10 a.m. Florida Grange, 656 Highway 172 South, Durango near Elmore’s Corner. Chair-assisted yoga classes for people ages 50 and up. Drop-in cost is $9 per class or $65 for 10-punch pass. Contact Jill Tierney at (970) 317-4690 or jillfay07@ gmail.com.

Dolores Farmers Market, 4-7 p.m. Flanders Park, Fourth and Railroad, Dolores.

THURSDAYS

Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training. Cost is $10 for drop-in and $70 for a 10-card punch pass. Call (970) 403-3268 or email lynn@mothertech. net for more information.

Downtown Makers Market, 4-8 p.m. 101 N. Orchard, Farmington.

Mancos Farmers Market, 4-6:30 p.m. Boyle Park, 150 Grand Ave., Mancos.

SATURDAYS

Cortez Farmers Market, 7:30-11:30 a.m. Montezuma County Courthouse parking lot, 20 S. Elm St., Cortez.

Durango Farmers Market, 8 a.m. TBK Bank Parking Lot, 259 W. Ninth St., Durango. Bayfield Farmers Market, 8 a.m.-noon. 1328 County Road 501, Bayfield.

Breen Community Farmers Market, 8 a.m. 25300 Highway 140, Hesperus. Homegrown and homemade items. Contact woodkaty11@gmail.com for more information. Vendor space available.

Japanese Bokkendo and Jodo, 9-11 a.m. DSBK Dojo, 121 W. 32nd St. Unit D, Durango. Develop strength, balance and coordination through a funfilled training experience. Contact Jenny Mason for more information. https://durangoaikido.com/

A GUIDE TO

HEALTHY EATING FOR OLDER ADULTS NOURISHING THE GOLDEN YEARS

As we age, maintaining a balanced and nutritious diet becomes increasingly important for our overall well-being. Healthy eating plays a vital role in providing energy, nutrients and strength needed to enjoy a fulfilling and active lifestyle. Here are some essential elements of a seniorfriendly diet, and practical tips to embrace healthy habits.

Prioritize nutrient-dense foods. Emphasize nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins and low-fat dairy products. These foods provide essential vitamins, minerals and fiber while reducing the risk of chronic diseases.

Hydration is key. Staying hydrated is crucial for seniors as their sense of thirst diminishes with age. Encourage regular fluid intake by sipping on water throughout the day, consuming hydrating fruits and vegetables, and limiting caffeine and alcohol consumption.

Choose heart-healthy fats. Opt for healthy fats found in food sources such as avocados, nuts, seeds and olive oil. These fats help maintain heart health, reduce inflammation and support cognitive function. Avoid transfats and limit saturated fats found in fried foods and high-fat dairy products.

Increase protein intake. Protein is essential for seniors to support muscle strength, repair tissues and

maintain a healthy immune system. Include lean protein sources like fish, poultry, beans, lentils, tofu and Greek yogurt in daily meals. Consult a healthcare professional to determine the appropriate protein intake for individual needs Combat nutritional deficiencies. Certain nutrients become harder for the body to absorb as we age. Consider taking supplements for vitamins D, B12 and calcium after consulting a healthcare professional. However, aim to gain nutrients from natural food sources when possible. Reduce sodium and sugar. Limiting sodium intake helps maintain healthy blood pressure levels. Opt for fresh, unprocessed foods and use herbs and spices to add flavor instead of salt. Similarly, minimize added sugars and choose natural sources like fruits for sweetness.

Socialize and enjoy meals. Eating should be a pleasurable experience. Engage in social activities that involve sharing meals with friends or family. This not only promotes mental well-being but also encourages healthier eating habits. Plan and prepare meals. Planning and preparing meals in advance can help seniors make healthier choices and avoid reliance on processed or fast foods. Consider meal delivery services or enlist the help of a caregiver or family member to assist with meal preparation.

By Sadie Holiday

Aging gracefully starts with nourishing our bodies with the right foods. By following these tips, seniors can embrace a healthy eating lifestyle that supports their overall health and vitality.

Remember, it’s never too late to make positive changes and enjoy the benefits of a well-nourished body, mind and spirit.

Sadie Holiday is an expert in Aging Resources at Durango Comfort Keepers. For connections to resources, contact (970) 515-7055 with questions.

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SPONSORED CONTENT HEALTHY ROUTINES FOR BUSY PEOPLE

By Durango Hot Springs

A body in motion stays in motion. For those who live in and visit the Four Corners, staying active means getting outside and experiencing everything this region has to offer. The fresh air and exercise are beneficial to our health. But what about regular rest and self-care routine? It all comes down to striking a balance.

REST

Studies have shown that a regular nighttime soak can help lower stress and improve sleep. Evening dips have been proven to help people fall asleep more quickly. Falling asleep more quickly at night leads both to better sleep and lower blood pressure.

Soaking at home before bed can be a great selfcare ritual, but tap water lacks beneficial mineral content. The Durango Hot Springs have a wealth of natural mineral resources that have been demonstrated to promote better well-being, including 32 minerals.

When soaking in a hot spring, the hydrostatic pressure increases all around your body. This is due in part to the water's high mineral content. The increased hydrostatic pressure lowers blood pressure and causes more blood to flow through your veins, increasing cardiac output and improving metabolism.

At times, rest requires a quiet, personal space to relax and reflect. The private Japanese-style cedar ofuro tubs at Durango Hot Springs provide an exclusive experience for those seeking solace. For others, rest includes having positive and supportive social connections, in which case Durango Hot Springs welcomes you with weekly music throughout August and September. Whatever method of rest you require, the resort’s 32 mineral soaking pools provide private spaces and areas to connect with others.

RECOVERY

Water is evaporated out of your skin much quicker in Colorado than in humid climates, leading to dry skin and chapped lips. Along with the benefits of relaxation and stress reduction, mineral rich hot springs help to repair and improve skin.

Durango Hot Springs Resort is the only hot spring in the world to utilize the AquaGen water system to infuse all pools with one trillion nanobubbles of medical-grade oxygen to each liter of water. Similar to a hyperbaric chamber, dissolved oxygen is infused into the body through the skin and bloodstream by water pressure. The extra oxygen enhances the ability of the water to oxygenate the body, and helps repair skin disorders and scar tissue.

The resort also has two cold pools for an age-old recovery method: a two to fourminute cold plunge, known as cold-water immersion therapy. Athletes have long used cold plunges to improve circulation, decrease inflammation and aid in the recovery of sore and tired muscles. Contrast water therapy or alternating between warm and cold temperatures increases lymphatic circulation and reduces inflammation more than ice baths or hot soaking alone.

ROUTINE

Making a concerted effort to establish a regular self-care routine will help you achieve better long-term health. Durango Hot Springs has a variety of ways to make soaking a part of a routine. For more information, please visit www. durangohotspringsresortandspa.com

WATER FEATURES:

• 32 outdoor mineral hot spring soaking pools

• 1 resort-style 25-meter pool

• 2 cold plunge pools

• 5 private Japanese-style cedar Ofuro tubs

FULL-SERVICE DAY SPA:

• Massage treatments

• Body enhancements

• Facial and body indulgences

AMENITIES:

• Bathhouse with family changing rooms

• Live music on Tuesdays and Thursdays

• Reflexology walking path

• Sauna

• Botanic gardens

• Food and beverage