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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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SKIN CARE
Stay safe in the sun
RAISING AWARENESS
Addressing disparities for rural residents
Injury recovery tips for seniors
20 ] FOOD & NUTRITION
Stay hydrated in hot weather
Flavorful bites use seasonal produce
Physical Health
LONG-TERM SOLUTIONS TO PROTECT JOINTS
Periodic aches and pains can affect people of all ages. Individuals who are physically active and even those who live largely sedentary lifestyles may experience pain from time to time. In fact, many professional and amateur athletes experience relatively minor, short-term injuries at one point or another, and rest is often the best remedy to overcome such obstacles.
Though minor tweaks may be somewhat normal, long-term issues like persistent joint pain should not be written off as par for the course. It can be tempting to write joint pain off as a concern only serious athletes need to worry about. Terms like “tennis elbow” and “runner’s knee” can give less physically active individuals a false impression of joint pain and what causes it. But the Mayo Clinic notes that lack of exercise can contribute to pain and stiffness in the joints. That’s because exercise strengthens the muscles and tissues that surround the joints. That added strength puts less stress on the joints.
In recognition of the threat posed by chronic joint pain, the Arthritis Foundation® recommends individuals take various steps to protect their joints over the long haul.
• Focus less on fashion in regard to footwear. High heels may be the epitome of glamorous footwear, but women who routinely wear high heels will pay a steep price. The AF notes that heels put added stress on the knees and increase risk for osteoporosis, and experts indicate that
three-inch heels are seven times more stressful on feet than one-inch heels. But women aren’t the only ones whose footwear fashion sense could be hurting their joints. Men also must pay attention to what they’re putting on their feet. For example, sandals without a back strap force toes to overgrip the edge of the sandal, putting needless strain on each foot and potentially causing issues with the toes.
• Alternate between sitting and standing throughout the day. Joint stiffness and strain can develop when individuals spend lengthy periods of time sitting or standing. The AF recommends taking a break to stand up or sit down every 30 minutes. Professionals who sit at a desk all day may want to switch to height-adjustable desks that make it easy for them
to transition from sitting to standing and still get their work done.
• Maintain a healthy weight. Being overweight causes a ripple effect that impacts the entire body, including the joints. The AF notes that researchers have determined that losing 11 pounds can reduce risk for osteoarthritis of the knee by 50 percent. On the flip side, each extra pound an individual carries puts four times the stress on his or her knees. Exercising to lose weight can provide the added benefit of preventing joint stiffness.
• Opt for low-impact activities. Low-impact activities like cycling and swimming are easier on the joints than fitness classes that involve high-intensity dancing and kickboxing. In addition, when choosing between a treadmill and elliptical machine, the Mayo Clinic notes that ellipticals are generally considered lowimpact machines that are less stressful on the knees, hips and back than running on a treadmill or even outdoors.
Various strategies can help individuals maintain healthy, painfree joints over the long haul.
UV EXPOSURE AND EYE HEALTH
Ultraviolet radiation from the sun can prove harmful to the skin. UV rays have been linked to the formation of various skin cancers, including the dangerous melanoma. However, UV exposure also can cause issues elsewhere in the body, including the eyes.
The American Academy of Ophthalmology says everyone’s eyes are at risk of damage from UV light, regardless of their age or skin pigmentation. But some people are at higher risk. Children are included in the elevated risk group because they often play outside. Some studies also show that people with eye diseases like retinal dystrophy or those who underwent surgery for cataracts may be at higher risk for sun damage.
UV light and eye disease
UV light damages cells in the eyes, particularly in the retina. The Cleveland Clinic says the retina is responsible for capturing light that enters the eye and translates it into the images you see. If the retina becomes damaged, vision can be impaired or even lost. Here are some additional eye diseases associated with UV radiation.
• Photokeratitis: This is the equivalent of a sunburn on the surface of the eye. While it can occur during the summer, the sun reflecting off of snow or lightcolored pavement also can contribute to photokeratitis at other times of the year.
• Cataracts: UVB radiation can harm the lens of the eye and damage proteins. Over time, these proteins can clump together to form cataracts.
• Conjunctival cancer: This is a form of cancer that forms on the surface of the eye, known as the conjunctiva.
• Macular degeneration: This is the leading cause of vision loss among older people, according to NVision Eye Centers. The macula is the center of the retina. If this area becomes damaged, central vision will be compromised.
Protect vision
It’s easy to protect the eyes from UV rays. Individuals with blue or green eyes should keep in mind that they are at a high risk of UV damage. However, everyone should take precautions.
Look for sunglasses that protect against UVA and UVB rays, offering 99 to 100%
protection (or UV400 rating). UVA rays harm central vision, while UVB rays can damage the front of the eye. Sunglasses should be worn when spending time outdoors. Sunglasses are available in all sizes, even for kids. Wraparound styles may protect the eyes and sides of the face.
Wearing a wide-brimmed hat also can protect the eyes by filtering harmful light. Select a hat with a broad, dark brim that shades the eyes and reduces glare, advises the National Eye Institute.
Consider the use of UV-blocking contact lenses. Some contact lenses offer UV protection, which can be an added precaution when used with sunglasses.
Another way to avoid UV eye risks is to stay away from tanning booths, mercury vapor lights and some types of halogen or fluorescent lights.
For patients with questions about how to protect long-term vision from UV rays, speak with an eye professional about UV eye damage and other ways to mitigate risk.
Landon
Landon Lavene, DPT
Sarae Mele
Landon Lavene, DPT
Mental Wellness
TECHNOLOGY EXPANDS ACCESS TO QUALITY CARE
Propelled by advancements in technology, the landscape of mental health care is evolving. One of the most significant innovations to emerge from this advancement is telehealth—a practice that enables individuals to receive health services remotely through secure video calls or phone consultations. This method, championed by mental health leaders and supported by organizations like SAMHSA (Substance Abuse and Mental Health Services Administration), offers a host of advantages that are reshaping the way we approach mental health care.
Accessibility and convenience
One of the benefits of telehealth appointments, especially for rural residents, is increased accessibility to highquality services. According to SAMHSA, approximately 60% of counties in the United States face a shortage of mental health professionals, often resulting in increased strain on providers and long wait times for in-person appointments. Telehealth bridges this gap by allowing patients to connect with qualified professionals regardless of geographic location. This accessibility not only reduces travel time and costs but also eliminates barriers such as transportation issues and mobility limitations, thereby increasing the likelihood that individuals will seek and continue treatment.
Reduced stigma and increased privacy
Telehealth appointments also contribute to reducing the stigma associated
with seeking mental health care. For many patients, the privacy afforded by virtual consultations provides a more comfortable environment to discuss sensitive issues. This anonymity can be particularly empowering for individuals who may feel hesitant or embarrassed about attending in-person appointments. By fostering a sense of confidentiality and security, telehealth encourages more open and honest communication between patients and providers, leading to more effective treatment outcomes.
Flexibility and expanded options
Flexibility in scheduling is another significant advantage of telehealth. Mental health care providers can offer a wider range of appointment times, including evenings and weekends, to accommodate a patient’s schedule. This flexibility not only enhances convenience but also supports continuity of care,
allowing individuals to maintain regular appointments without disrupting their daily routines. Telehealth enables patients to choose providers based on specialization or expertise rather than proximity, ensuring access to the most suitable care for their specific needs.
Cost-effectiveness
From a financial perspective, telehealth appointments can be more cost-effective for both patients and providers. By eliminating the need for travel and reducing overhead expenses associated with maintaining physical office spaces, telehealth helps lower the overall cost of delivering mental health care services. Additionally, many insurance plans now cover telehealth appointments, making treatment more affordable and accessible for insured individuals. This affordability encourages more frequent check-ins and ongoing support, which are crucial for managing chronic mental health conditions effectively.
Mental Wellness
PREP FOR VIRTUAL APPOINTMENTS
Integration with modern lifestyles
In an increasingly digital world, telehealth aligns with the preferences and lifestyles of active individuals. The ability to attend appointments from the comfort of home or during breaks at work reduces disruptions to daily routines and integrates seamlessly into busy schedules. This convenience encourages regular engagement with mental health services, fostering a proactive and sustainable approach to overall well-being.
Future directions
As telehealth continues to gain acceptance and popularity, mental health leaders and policymakers are exploring ways to further optimize its benefits. Initiatives focusing on improving broadband access, expanding telehealth training for providers, and ensuring equitable reimbursement policies are underway to maximize its potential impact. By leveraging technology to enhance access, improve quality of care, and reduce disparities, telehealth holds promise as a cornerstone of modern mental health care delivery.
Telehealth represents a pivotal advancement in mental health care, offering advantages in accessibility, convenience, privacy and affordability. As we navigate the evolving landscape of health care delivery, embracing telehealth for mental health matters not only enhances the patient experience but also strengthens our collective ability to promote and maintain mental well-being across rural communities.
Technological advancements and telehealth services reduce the barriers to seeking mental health support. In many instances, doctors can prescribe medications or recommend treatments without seeing patients in offices, and patients may appreciate that convenience.
Telehealth appointments can be valuable for anyone, and patients can take steps to ensure telemedicine sessions with physicians are as productive as possible.
• Write down questions . Prior to an appointment, patients can write down any questions they have for their physicians. This helps ensure nothing is forgotten during the appointment. Writing down questions is especially important for telehealth appointments, as it can be easy to be distracted when calling in from home.
• Keep a health diary.
A health diary can help patients point to symptoms or other persistent issues they’ve faced in the weeks or months leading up to their telehealth appointments. Jot down everything from the severity and frequency of symptoms to fluctuations in weight to any reactions to medications. No detail is too minor, as the more informed patients are the more fruitful their discussions with physicians can be.
• Photograph any extraordinary symptoms. Physical examinations are vital components of preventive health regimens, but many people have delayed or skipped annual physicals.
If any unusual symptoms or issues like rashes arise, document them by taking photos and measure the size of any lumps. Any symptoms should be reported to a physician immediately, but documentation like photographs can ensure nothing is lost in translation during telehealth appointments.
Telemedicine figures to play a bigger role in health care in the years to come. Embracing strategies to make telehealth appointments more successful can help patients adapt to the changing health care landscape.
STAY SAFE IN THE SUN
Summer is synonymous with sunshine, and while getting some sun can benefit both the mood and the body, too much sun can be harmful. On the positive side, sun exposure is required to synthesize Vitamin D, which is essential for bone, blood and immune health. Unfortunately, while the body can repair some of the DNA damage caused by UV exposure, the damage is cumulative and increases over time, meaning today’s tan could very well be tomorrow’s skin ailment. Let’s explore the short-term and longterm effects of too much sun.
Short-term risks
While many people think that a glowing complexion means good health, changes to skin tone from sun exposure can lead to unwanted concerns. The most apparent short-term effect of too much sun is the dreaded sunburn. Other issues include the development of a sun allergy, also known as photosensitivity, pigmentation disorders, acne and photo-immunosuppression, which causes a variety of malfunctions in the immune system.
Long-term risks
Prolonged UV exposure can damage collagen and fibers in your skin called elastin. When collagen and elastin break down, skin begins to stretch and sag. Skin also bruises and tears more easily and takes longer to heal. Over time, excess sun exposure can also destroy vitamin A in the skin and increase the risk of certain eye diseases. It can also lead to various skin cancers, including basal cell carcinoma, melanoma and
squamous cell carcinoma. So, while sun damage to the skin may not be apparent now, it will show later in life.
Finding balance
When preparing for fun in the sun, finding an optimal balance between healthy sun exposure and dangerous over-exposure is essential. Increasing awareness of the correlation between sun exposure and skin cancer has led to the widespread use of sunscreens and a booming protective clothing market. However, even here, it could be too much of a good thing. Studies are beginning to show that these protective measures may also have led to lower vitamin D levels throughout our society.
PROTECT THE SKIN
Limit sun exposure
The sun’s rays are the strongest between 10 a.m. and 4 p.m., so limit sun time during these hours. If your shadow is shorter than you, seek shade.
Protective clothing
Many outdoor-friendly brands carry UV protective lines; invest in a few key pieces to reduce the amount of UV rays that hit the skin.
Apply sunscreen
Select a broad-spectrum UVA/UVB sunscreen with an SPF of 30 or higher. Apply it generously at least 15 minutes before sun exposure, and reapply often if swimming or sweating.
Wear a hat and sunglasses
Wear a wide-brimmed hat that fits well and sunglasses with 100% UV protection.
Caring for a sunburn
Forgetting to reapply the sunscreen can lead to a sunburn. Cool it off fast with black tea. The tannins and antioxidants in black tea have antiinflammatory properties that can soothe irritated skin while reducing pain and heat almost instantly. Brew a strong pot of black tea and let it cool in the fridge or freezer. Once cooled, dip clean towels in the tea and drape them over the sunburn. Leave them in place for ten to fifteen minutes. Gently pat dry and apply a thick layer of aloe vera gel.
HOW TO TREAT SUN-DAMAGED SKIN
Summer and sun go hand in hand. Though a day of lounging in the backyard or at the beach may make for a perfect summer afternoon, it’s vital that people take steps to protect their skin from sun damage. While individuals are urged to prioritize preventing sun-damaged skin, many skin care experts agree that various topical creams and gels can help treat sundamaged skin.
• Exfoliants are designed to stimulate faster skin cell turnover. That can help people with sun-damaged skin, as such damage slows the rate at which skin cells turn over and replace themselves. As a
result, exfoliants can help to alleviate the dull, dry skin that often develops after overexposure to the sun.
• Retinoids are compounds derived from vitamin A that, like exfoliants, also speed up the turnover process of skin cells. Scripps Health notes that retinoids also stimulate collagen production and lighten brown spots.
• Vitamin C and other antioxidants may help to reduce the harm that UV rays do to the skin, though such creams should never be used as a substitute for sunscreen.
Individuals concerned about sun-damaged skin can speak with a dermatologist about the various ways to protect their skin when they’re spending time in the great outdoors.
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Raising Awareness
ADDRESSING DISPARITIES FOR RURAL RESIDENTS
While Colorado is renowned for its breathtaking landscapes, the state also faces unique challenges in providing equitable access to high-quality health care in those remote regions on the Western Slope. However, efforts to bridge these gaps for rural residents reduce obstacles to quality health care over time.
Barriers
Health equity is a fundamental principle that addresses disparities in health outcomes and access to health services among different populations. It emphasizes the need for fair distribution of resources to ensure everyone has the opportunity to be healthy.
Colorado encompasses diverse communities spread across rugged terrain. In rural areas, health equity is often a significant challenge due to geographic isolation, limited infrastructure and other socioeconomic factors that impact health outcomes, such as income, education and housing. Rural communities often have fewer health care providers per capita compared to urban centers, leading to disparities in both access and outcomes.
Through efforts of organizations like Rocky Mountain Health Foundation (RMHF) and strategic initiatives outlined in the Colorado Department of Health Care Policy & Financing Health Equity Plan, more Coloradans have access to quality health care, regardless of where they live. By leveraging partnerships, technology and community engagement, Colorado is setting a benchmark for how
other states can address disparities in care and improve the overall well-being of all citizens.
Initiatives
At the state level, Colorado has developed comprehensive strategies. This plan aims to eliminate health disparities and promote health equity in rural areas. Key components include:
Medicaid: Ensuring more residents have access to affordable health care services through Medicaid expansion.
Telehealth: Increasing access to telehealth services, particularly beneficial for rural residents who may have limited access to specialists locally. This allows patients to receive care without traveling long distances.
Community engagement: Collaborating with community leaders and health care providers to understand and address local health needs effectively.
Workforce development: Supporting training programs and incentives to attract and retain health care professionals in rural areas.
Rocky Mountain Health Foundation (RMHF) is a nonprofit organization dedicated to addressing these disparities throughout the state of Colorado. Through grant dollars, RMHF focuses on improving access to care, enhancing health outcomes and reducing costs for quality health care across the state.
The organization distributes grants to nonprofits for the specific needs of rural populations. RMHF focuses funding toward building and upgrading facilities in underserved areas. This includes expanding clinics, upgrading equipment and providing training for health care professionals. RMHF supports innovative health care delivery models, telehealth advancements and programs targeting chronic disease management.
Raising Awareness
Impacts
These initiatives aim to narrow the gap between urban and rural health care. In a short time, these strategies both increased access to resources and improved outcomes for rural residents. If communities continue to eliminate barriers to accessing quality care, individuals are empowered to take control of their health. These efforts are crucial to ensuring residents of the Western Slope receive adequate care in a timely manner.
RMHF FUNDING IMPACTS IN LA PLATA COUNTY (2024)
$35,000
$30,000
$30,000
$10,000
$10,000
$8,000
$5,000
$5,000
$5,000
$2,000
As both state and community efforts continue to evolve, the strategic plans pave the way for a future where health equity is a reality for rural communities. Of course, additional investments in infrastructure, technology and community partnerships will be crucial. By fostering a supportive environment for innovation and collaboration, Colorado is one step closer to achieving health equity.
RMHF FUNDING IMPACTS IN MONTEZUMA COUNTY (2024)
$15,000
$10,000 Grace’s Kitchen at St. Barnabas
$5,000
$5,000
$3,000
DID YOU KNOW?
In the 2024 Simple Gifts Fund cycle, the RMHF considered 104 requests across 19 Western Slope counties. Grants for general operating support were awarded to 82 organizations, all located within and primarily serving Western Slope communities. The funding will support health and wellbeing in these categories:
$10,000 through four grants to community gardens that provide nutrition education and fresh produce to local food pantries.
$20,000 through four grants for caregiver respite, in-home assistance to create social connections and assistance for people living with disabilities in their homes.
$26,000 through five grants to alliances and coalitions that focus on basic needs, behavioral or physical health care.
$30,000 through five grants for organizations that assist with dismantling language barriers.
$38,000 through four grants for peer support groups.
$108,000 through 18 grants for positive youth development which includes multifaceted, youth-serving organizations that offer mentoring, case management, life-skills training or suicide/substance use prevention education.
$268,000 through 42 grants for small or off-cycle requests for organizations providing basic needs, behavioral or physical health care.
INJURY RECOVERY TIPS FOR SENIORS
There is no escaping the fact that the human body changes as it ages. Some changes associated with aging are beneficial, such as increased wisdom and knowledge from past experiences. Others, particularly changes to health and wellness, can be disconcerting.
Generally speaking, recovering from any injury can be a time-consuming process. For those over the age of 60, the process of recovering from injury can be especially lengthy.
According to Restorative Strength, a fitness and personal training service for seniors, elderly adults generally heal from injuries slower than young people. Caring Senior Services says there are a few reasons why healing can be delayed:
• Having diabetes is one of the most common reasons why seniors have delayed healing. The disease can negatively impact wound healing because elevated glucose levels narrow the blood vessels and harden the arteries.
• The inflammatory response in seniors drastically slows down as people age. This response is the first phase when blood vessels expand to let white blood cells and nutrients reach wounds. When delayed, the wounds heal much more slowly.
• Reduced skin elasticity and diminished collagen fibers in seniors can contribute to the body’s tissues not being able to return to a normal state after injury.
• Sedentary seniors may have lost muscle mass and flexibility, which help physically active individuals regain mobility after an injury. Bones also may be more brittle, particularly if osteoporosis is present.
Although it’s impossible to reverse the hands of time, there are steps seniors can take to recover from injuries more quickly, and potentially avoid them as well.
• Slow and steady physical activity: Exercise, including routine strengthtraining activities, helps strengthen muscles and bones. According to Pioneer Trace Healthcare & Rehabilitation, when complete bed rest is not advised after an injury, getting up and moving even just a little each day can jump-start recovery. Regular activity prior to any injury also may make the body stronger and more flexible to help reduce the likelihood of injuries.
• Improve diet. The body needs certain vitamins and minerals to function properly. Eating a well-rounded, healthy diet can provide fuel that facilitates healing.
• Work with a qualified professional. Seniors should not take on exercise or recovery efforts on their own. Exercising the right way and following prescribed guidelines can speed up recovery and potentially prevent future injuries. Recovery from injury could take longer for seniors. But with exercise, positive thinking and guidance from health professionals, there are ways to speed up the injury recovery process.
• Maintain a positive mindset. The mind has a role to play in injury recovery. Minimizing stress levels through meditation, and engaging in positive thinking techniques, can make healing and therapies more successful. Reducing stress can boost the immune system, which also will offer healing benefits.
EXERCISE OUTDOORS THIS SUMMER
Getting a gym membership is one of the first things that comes to mind when someone mentions a desire to get in shape. Exercise goals can be achieved at gyms and fitness clubs, but they are not the only locations where people can get on a healthy track. People who turn to the great outdoors for fitness may find nature is an equally, if not exceedingly, effective setting to get in shape.
The Association for Applied Sport Psychology says as many as 80% of people who begin exercise programs do not stick with them. Seeing progress and reaching goals can be great motivators, as can doing something because it is enjoyable.
Utilizing outdoor activities to get in shape can improve people’s chances of exercising regularly.
Exercising outdoors has other benefits too. It can improve mood and selfesteem, or help individuals find balance and experience new challenges. Here are a few ideas to kick-start a new routine.
Biking
Riding a bike is a low-impact exercise that improves cardiovascular health, strengthens muscles, and enhances joint mobility. Best of all, whether road cycling or mountain biking, the activity can be tailored to various fitness levels and goals, making it an accessible and enjoyable form of exercise for many people.
Hiking
Taking long, vigorous walks on trails or footpaths. The varied terrain offers hikers a full-body workout and accommodates different fitness levels and goals. Hiking also promotes bone health and coordination, while the natural surroundings offer a refreshing escape from the hustle-and-bustle of daily life, fostering a deeper connection with both nature and oneself.
Climbing
Climbing challenges both physical and mental strength, improving muscular endurance, flexibility and coordination. Climbing requires problem-solving skills and concentration, boosting cognitive abilities. It’s a social activity that fosters teamwork and trust. For some, the thrilling sense of achievement and adventure makes it a rewarding form of exercise.
Paddling
Water sports are perfect warm weather activities that build core strength. Kayaking and paddleboarding provide low-impact exercise that enhances coordination while offering an ppportunity
to build muscles in the arms, shoulders and back. Being on the water promotes relaxation and reduces stress, making the exercise feel more fun.
Swimming
Swimming is a low-impact, full-body workout that improves cardiovascular health. It builds endurance without stressing joints, making it ideal for all ages and fitness levels. Swimming enhances lung capacity and respiratory function. For many, swimming is a refreshing activity that reduces stress and improves mood. Additionally, swimming can aid in weight management by burning calories efficiently.
Try other outdoor sports
Athletes may embrace recreational sports for fun, but physical activities also can make for a great workout. Get outdoors and play basketball, volleyball, baseball, tennis, pickleball and other activities that can offer aerobic and strength-training benefits. Sports typically are played among a group, and the sense of companionship and goodnatured competition that often develops in such settings can keep participants engaged and having fun.
WEIGHT TRAINING FOR BEGINNERS
A well-rounded fitness regimen is made up of various components, including strength training. Strength training can be mischaracterized as an activity best suited to individuals looking to bulk up. However, strength training is about much more than just maxing out on the bench press.
According to the Centers for Disease Control and Prevention, musclestrengthening activities reduce the risk of falls and fractures, which is a notable benefit for adults of all ages, and particularly so for adults nearing an age where they might experience mobility issues. The National Institute on Aging notes that studies indicate as many as three in 10 individuals over age 70 experience mobility issues that affect their ability to walk, get up out of a chair and climb stairs. Adults in middle-age, and even those for whom retirement remains decades away, can prevent such issues by incorporating strength training into their workout regimens. Novices who want to do just that can heed these tips to avoid injury as their bodies acclimate to strength training.
• Work with a personal trainer. Fitness facilities typically have highly trained and knowledgeable personal trainers who can teach members the proper techniques in regard to various strength-building exercises. Many facilities offer one or two free personal trainer consultations to new members, and it’s best that people of all ages take advantage of such benefits. Even if sessions are not complementary, working with a personal trainer is a great way to learn proper form, which is vital to avoiding injury.
• Warm up before weight training. The Mayo Clinic notes that cold muscles are vulnerable to injury, so individuals should never begin weight training sessions without a pre-workout warmup. The fitness experts at Gold’s Gym note that 10 minutes of light cardiovascular exercise on a treadmill, stationary bike or elliptical machine before strength training can increase range of motion, decrease risk for injury and help to create more change in muscles. If necessary, include a foam roll and stretch exercise in your warmup, targeting the muscles that will be used during the ensuing weight training session and any muscles that seem particularly tight. Foam rolling each muscle for 20 to 30 seconds can help to loosen them in advance of a workout.
• Start with light weights. The adage “Rome wasn’t built in a day” is certainly applicable to weight training. Initial weight training sessions should involve light weights as the body acclimates to a new workout and individuals master the form for each exercise. Weight can be gradually increased as individuals acclimate to lifting weights, a process that the Mayo Clinic suggests can unfold over two to four weeks. However, each individual is different, so if it takes longer
than four weeks to add weight, so be it. The key in the early days is to master the form and help the body adjust.
• Lift slowly. The Mayo Clinic notes that using momentum during a set can lead to injury, as the goal is not to swing or lift the weights as quickly as possible. Slow repetitions that take about two seconds to lift the weight and four or more seconds to lower it can reduce injury risk and also activate muscle fibers in the targeted muscles, which makes strength training more effective over the long haul.
• Rest and take pain seriously. Rest is a vital part of a successful weight training regimen, and it’s especially important for novices to rest in between sessions. The Mayo Clinic recommends resting muscles for at least 48 hours. Do not ignore sharp or shooting pain or assume it’s a natural byproduct of the transition to strength training. Cease performing any exercise that causes such pain and consult your physician about what to do.
Weight training promotes long-term health, and beginners need not be intimated by hitting the gym to build strength.
CARE FOR TEETH WHILE WEARING BRACES
Braces are often recommended to help straighten crooked teeth, correct misaligned bites and/ or address overcrowded teeth. Maintenance is essential to ensure braces are effective and provide long-lasting benefits. The reward for wearing braces is straighter teeth that are less vulnerable to decay and injury. A beautiful smile also may boost self-esteem.
While patients’ specific needs will determine how long braces must be worn, the average time spent in braces is anywhere from 18 months to three years. During that time, patients must maintain optimal oral health.
Cleaning one’s teeth while braces are on can be tricky but it’s crucial. Failure to clean teeth effectively while braces are in place can cause white spot lesions, which are white stains around the brackets caused by decalcification. This is just one reason to stay on top of oral health. and The American Association of Orthodontists offers these tips to protect braces and prevent patients from developing tooth decay.
Consult with a dentist
Regular visits to the orthodontist are required when wearing braces. These visits are necessary so braces can be adjusted and orthodontists can make sure there are no signs of gum disease. But patients should continue regular visits to the dentist as well.
But dental hygienists and dentists are experienced at cleaning teeth that have braces. Typical visits for routine cleanings will not be much different
than visits without braces. The staff will take X-rays and conduct a thorough examination of the teeth. Hygienists know how to manipulate cleaning tools around braces to clean effectively. Very often, cavities can be filled and even root canals performed with braces on teeth, so there’s no need to worry. Should braces be in the way, the dentist can work with the orthodontist and have a bracket temporarily removed and replaced to facilitate treatment.
Avoid certain foods
Hard, sticky, crunchy or chewy foods should be avoided. Many candies and snacks fit that description, so patients with braces should make sure these foods are not readily available around the house. The AAO specifically mentions foods such as caramel, gummies, licorice, jelly beans and even soft drinks among the foods to avoid when wearing orthodontic braces.
Clean at home
The Baltimore-based Orthodontic Associates advises braces wearers to purchase a high-quality toothbrush. Ask the orthodontist for a recommendation. While brushing, hold the toothbrush at a 45-degree angle. Brush the outer surfaces of the teeth and braces,
remembering to scrub around each bracket. Use the same angle to brush the backs of the teeth. Pay special attention to the molars and the gumline where tartar builds up.
Special “pipe cleaner” brushes can get in between the wires and brackets, pushing out any food particles that are missed by larger toothbrushes. Floss can be snaked under wires to get in between teeth as well; it just requires some finesse. Waxed floss generally is easier to use as it is less likely to get stuck.
Some orthodontists recommend brushing three times per day instead of two while wearing braces. The extra time comes after eating lunch. A water flosser also may be a handy investment. Water flossers are easier to use than traditional floss while wearing braces and they can remove food particles and plaque effectively.
Orthodontic braces help people have healthy, beautiful smiles. Individuals who wear braces should bring any cleaning or oral health concerns to their dentists’ or orthodontists’ attention. Maintenance while wearing braces is vital to avoid disease and produce a mouthful of pearly whites.
STAY HYDRATED IN HOT WEATHER
Summer is marked by hot and humid conditions. Although summer temperatures can make a day at the beach or in the pool ideal, rising mercury also can contribute to dehydration.
The Mayo Clinic advises that water is critical to every cell, tissue and organ in the human body. The body relies on water to function properly. Water helps to regulate body temperature, flush waste from the body, lubricate and cushion joints, and promote healthy digestion. And that’s just the start.
So when temperatures climb and the body begins sweating to cool off, it is vital to replenish lost fluids at a faster rate.
The U.S. National Academies of Science, Engineering and Medicine says women should consume 2.7 liters of fluid per day, while men need 3.7 liters. These amounts increase if one is exercising, sweating, has an illness like a fever, or is vomiting.
The following are six ways to stay properly hydrated to avoid adverse reactions during hot summer days.
1. Consume a glass of water when you wake up. Start the day off with some water to give you an energy boost and get your metabolism moving.
2. Coffee and tea count toward fluid intake. Drinking tea or coffee is another way to take in fluids. A 2016 metaanalysis published in the Journal of Science and Medicine in Sport found that caffeine doesn’t contribute to dehydration for healthy adults, so having a cup or two should be fine.
3. Certain foods are hydrating as well. Hydrating foods include cucumbers, celery, tomatoes, watermelon, strawberries, grapefruit and peppers. The Mayo Clinic says the average person gets 20% of fluid intake from food.
4. Make water more fun. Add unsweetened flavoring to water if you find plain water too bland. You can squeeze in lemon or lime juice, or float cucumber or apple slices in the water for some flavor.
5. Reach for calorie-free beverages before food. It’s easy to mistake the signs of dehydration for hunger. By drinking a glass of water or another unsweetened beverage prior to every meal, you can stay hydrated and reduce the amount of food you eat. This can be part of a healthy weight loss plan.
6. Occasionally consume electrolyte powders and drinks. Working out in the heat or sweating profusely can deplete electrolytes. The Cleveland Clinic says electrolytes are substances that help the body regulate chemical reactions and maintain balance between fluids inside and outside of your cells. They include
sodium, calcium and potassium. An electrolyte-infused beverage can help replenish these lost substances.
Staying hydrated is essential at all times, but it’s especially important when summer temperatures can make loss of body fluid more significant.
Did you know?
People typically are not prone to examining what is left behind in the toilet after visiting the restroom. Most just flush and go on with their business. But checking the color of one’s urine can be a good way to determine if you are getting enough fluids and avoiding dehydration. Generally, the darker the urine, the greater the likelihood that dehydration is occurring. Consult with this color chart to understand where urine color should fall for a healthy range. Information provided courtesy of Healthline and Health Direct.
BREAKFAST
PEACH COBBLER
OVERNIGHT OATS
Servings 2
INGREDIENTS
2 teaspoons butter
1 cup old fashioned oats
1 cup vanilla almond milk
½ tablespoon chia seeds
1 teaspoon cinnamon
1 peach, diced
½ cup vanilla greek yogurt
Optional: garnish with granola, peach slices
INSTRUCTIONS
Add oats, almond milk, chia seeds and cinnamon to a jar, mix and then seal. Put the mixture in the fridge overnight. In the morning, add fresh peaches and top with greek yogurt. Garnish with peaches, granola or nuts.
LUNCH
CHOPPED ITALIAN SANDWICH
Servings 4
INGREDIENTS
4 hoagie rolls
2 cups romaine or iceberg lettuce
2 medium tomatoes
6 slices mozzarella, Swiss or provolone cheese
½ cup roasted red peppers
1 red onion
¼ cup sliced olives
¼ cup mayo
1 tablespoon extra virgin olive oil
3 tablespoons vinegar
1 tablespoon dried Italian seasoning
Salt and pepper to taste
INSTRUCTIONS
Spread lettuce on a clean cutting board, then layer with tomato slices, cheese, peppers, onions and olives. Use a chef’s knife to chop ingredients. Drizzle with mayo, olive oil, vinegar, Italian seasoning, salt and pepper, then toss to combine. Scoop the mixture into sandwich bread and serve.
DINNER
SOUTHWESTERN
STUFFED BELL PEPPERS
Servings 6
INGREDIENTS
1 pound lean ground beef
1 medium onion, diced
2 ribs celery, diced
2 cloves of garlic, minced
1 large tomato, diced
2 tablespoons tomato paste
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon salt
1 can (15-ounce) black beans
1 can (7-ounce) roasted green chiles
1 cup corn
1 ½ cup cooked rice
¼ cup cilantro, chopped
6 bell peppers
1 cup pepper jack cheese
INSTRUCTIONS
Preheat the oven to 350 degrees. Brown the ground beef in a large pan over medium high heat for 5 minutes, or until almost cooked through. Add the chopped onion, celery and garlic. Cook until veggies are softened, then stir in the tomato, tomato paste, cumin, chili powder and salt. Cook for 4-5 minutes, then stir in the beans, green chiles, corn, cooked rice and cilantro. Next, prepare the peppers by cutting off the top and removing the ribs and seeds. Sprinkle inside with salt, then place in a microwave safe dish with ¼ cup of water. Cover and microwave for 5 minutes until they start to soften. Move peppers to a baking dish, and fill the peppers with stuffing mixture. Sprinkle the top with cheese and bake for 20 minutes, or until the peppers are tender. Garnish with cilantro and serve hot.
Calendar & Briefs
Aug. 5
Adaptive Sports Association
Community Cruise, 5:30-6:30 p.m. Animas River Trail, 2500 Main Ave., Durango. Free. Cruise the Animas River Trail Everyone is welcome, and bikes are available on request. asadurango.com
Aug. 7
Great Garden Series: Craft Day, 4:30-6 p.m. Durango Public Library, 1900 East Third Ave., Durango. Free fun craft related to gardening. durangobotanicgardens.org/events
Aug. 9
San Juan Nature Walk, 10 a.m.-noon. Andrews Lake trailer parking area. Free. Join SJMA for a nature walk to learn about wildflowers, wildlife, geology and history. sjma.org/events/
Aug. 9-11
Devo Days Bike Festival, times vary. Purgatory Resort, #1 Skier Place, Durango. A community event celebrating the love of cycling with free skills clinics, race events and fun games. Proceeds support Durango Devo junior cycling programs. durangodevo.com/ddbf/
Aug. 12
Wildland Fire Academy, 7 a.m.-5 p.m. Pueblo Community College Southwest Mancos, 33057 Highway 160, Mancos. Free for the first 20 students enrolled. Earn college credit and learn about job opportunities. pueblocc.edu/programs/wff
Aug. 16
San Juan Nature Walk, 10 a.m.-noon. Andrews Lake trailer parking area. Free. Join SJMA for a nature walk to learn about wildflowers, wildlife, geology and history. sjma.org/events/
Aug. 17
The Fast and The Curious 5K/10K Fun Run, 8:30 a.m. Santa Rita Park, 149 South Camino del Rio, Durango. Register to run or volunteer at this fundraiser for Durango Adult Education Center. Register online. durangoadulted. org/fun-run-event/
Mushroom Hunt, 9 a.m.-noon. Purgatory Resort, #1 Skier Place, Durango. $45. Learn all about local mushrooms from expert guides right here in the San Juans. purgatory.ski/event/mushroom-hunt/
Aug. 19
Wildland Fire Academy, 7 a.m.-5 p.m. Pueblo Community College Southwest Mancos, 33057 Highway 160, Mancos. Free for the first 20 students enrolled. Earn college credit and learn about job opportunities. pueblocc.edu/programs/wff
Aug. 20
Roaring Rumble Tournaments , 9 a.m. Tigers Sports Complex, 1300 Old Spanish Trail, Aztec. KMS Tiger football 7on7 tournament. Lineman challenges, awards, food and drinks for athletes.
Aug. 21
Great Garden Series: Birdscapes, 4:30-6 p.m. Durango Public Library, 1900 East Third Ave., Durango. Free presentation featuring guest speaker, Brooke Safford. durangobotanicgardens.org/events
Aug. 23
San Juan Nature Walk, 10 a.m.-noon. Andrews Lake trailer parking area. Free. Join SJMA for a nature walk to learn about wildflowers, wildlife, geology and history. sjma.org/events/
Sept. 1
Durango Derby, 8 a.m.-2 p.m. 1600 Ewing Mesa Road, Durango. Four-stage mountain bike race that uses the best trail systems in Durango. $132-$400. durangoderby.com
Sept. 4
Great Garden Series: Amazing Mushrooms, 4:30-6 p.m. Durango Public Library, 1900 East Third Ave., Durango. Free presentation featuring guest speaker, Maureen Keilty. durangobotanicgardens.org/events
Sept. 7
Lake Nighthorse Triathlons, 8:30 a.m. Lake Nighthorse Swim Beach, County Road 210 and 141, Durango. $95 for sprint triathlon and $125 for Olympic-distance triathlon. thedriven. net/event-registration/site.event_reg/ eid/42361045678
Introduction to Iyengar Yoga, 9 a.m. 4 Corners Yoga Studio, Smiley Building 1309 East Third Ave. Room 32, Durango. Purchase tickets in advance for $20, or get tickets for $25 at the door. k-lea.com
Sept. 14
Downhill Rockies and Trail Party Enduro, times and locations vary. Purgatory Resort, #1 Skier Place, Durango. trailparty.com
Sept. 19
Ice Cave Ridge Geology Hike, 9 a.m. Piedra River Trailhead, Piedra Road (County Road 600/NFSR 631), Pagosa Springs. Free interpretive hike led by Dave Bouquett. sjma.org/event/icecave-2024_07/
Calendar & Briefs
Sept. 20
The Energy Council Charity & Scholarship Fundraiser Golf Scramble, 8:30 a.m. Hillcrest Golf Course, Annual fundraiser featuring a Whiskey and Wine Pull during lunch. energycouncil.org
Sept. 21
Annual Walkathon, 7-10 a.m. Downtown Farmington. Join the San Juan Medical Foundation for the 44th annual walkathon. Register to walk as an individual, team or organization. Collect donations for a great cause while exercising. sanjuanmedicalfoundation.com
Walk to End Alzheimer’s , 9 a.m. 1565 East Second Ave., Durango. Registration begins at 9 a.m., the ceremony at 10 a.m. followed by the walk. act.alz.org
Mountain Marmot Trail Run, 9 a.m.-1 p.m. Race a beautiful 12.2-mile singletrack course. Register online. purgatory.ski/ event/mountain-marmot-trail-run-2/
Sept. 28
Mountain Chile Cha Cha, 8 a.m. Hermosa St. and Hot Springs Boulevard, Pagosa Springs. A celebration of the harvest season, which includes a fun run, green chile cook-off and tasting, margarita contest, beer garden, live music and activities for all ages.
Walk to End Alzheimer’s, 9:30 a.m. Location TBD, Farmington. act.alz.org
Oct. 5
Road Apple Rally, 7-11 a.m. Lions Wilderness Park, Farmington. A bicycle race celebrating the sport and friendly competition. Register online. fmtn. org/277/Road-Apple-Rally
Introduction to Iyengar Yoga, 9 a.m. 4 Corners Yoga Studio, Smiley Building 1309 East Third Ave. Room 32, Durango. Purchase tickets in advance for $20, or get tickets for $25 at the door. k-lea.com
MONDAYS
Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training. Cost is $10 for dropin 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. Karate, 6 p.m. VFW Post 4031,1550 Main Ave., Durango.
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. SMART Recovery Meeting, Cortez Integrated Healthcare, 691 East Empire St. (Entrance 2), Cortez.
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.
Karate, 6 p.m. VFW Post 4031,1550 Main Ave., Durango.
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) 4033268 or email lynn@mothertech.net for more information. Square Dancing, 5:30 p.m. VFW Post 4031, 1550 Main Ave., Durango. Fencing, 6 p.m. VFW Post 4031,1550 Main Ave., Durango.
SATURDAYS
Japanese Bokkendo and Jodo, 9-11 a.m. DSBK Dojo, 121 W. 32nd St. Unit D, Durango. Develop greater strength, balance and coordination through a fun-filled training experience. Contact Jenny Mason for more information. https://durangoaikido.com/
