TRI-COUNTY
Health & Wellness
Packed with useful information to inspire good physical and mental health
FALL 2019 2018
Inside — Telemedicine • Journaling • Wearable tech for health Tumeric • Healthier cleaning • Blue light and sleep
And much more information from our advertisers! Information in this publication is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions about your medical condition. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
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A publication of Winnemucca Publishing Publisher Peter Bernhard Special Publications Director Samantha Andersen Managing Editor Jen Anderson Assistant Editor Tony Erquiaga Writers Shanna Cummings Peggy Jones Debra Reid Ashley Maden Joyce Sheen Advertising Sales Rhonda Coleman Bobbie Sakurada Jackyln Orr Production Manager Joe Plummer Graphic Design Emily Swindle
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Wearable electronics do more than count steps By Joyce Sheen j.sheen@winnemuccapublishing.net
If invention is limited only by imagination, the future of wearable electronics will continue to expand to make science fiction day-to-day reality. From a flexible robotic exoskeleton that could make a person stronger, to dentures that can give feedback on how to better adjust their fit, the frontier of wearable electronics is expanding into territory where no man has gone before. The original goal of most wearable electronics has been to measure and motivate fitness and as the number of companies marketing them has expanded, so have their capabilities. Instead of just counting steps and gauging distance traveled, mass-marketed fitness monitors can now track stairs or hills climbed, exercise intensity, calories expended and quality of sleep. Associated smart phone apps can let users post their stats to social media and interact with fitness partners. Waterproof trackers can even measure swimming distance and performance. All that data can by synced to a dashboard that will display and graph progress. Some fitness watches can store and play several hundred songs, as well as incorporate a chip to allow a user to make payments from the watch. Exercise trackers are being joined by ever more accurate wearable health monitors that can analyze sweat, tears and even saliva to identify diseases and monitor health metrics. Several tech writers have pointed out that the most important advancements in wearable electronics and the real money from their development and marketing will come to those companies that move from focusing just on fitness to concentrate their efforts on monitoring and improving overall health. While fitness enthusiasts can be pretty fickle, often ditching the monitor after six months or a year, someone who needs to monitor blood sugar for life will be a very dependable customer.
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It is already possible for a diabetic to get an accurate reading on glucose levels by touching a button on a watch. The glucose-measuring watch uses undetectable micro needles to access interstitial fluid in the skin and, in under a minute, give a diabetic a reliable glucose level at the touch of a button. No more lancets are required to draw blood. No test strips are needed to analyze it. Other wearable electronics under development for measuring glucose levels for diabetics include sensors imbedded in contact lenses, temporary tattoos, or other skincontact wearable electronics. It can be a challenge to separate future hopes from current realities regarding what current wearable electronics are capable of doing. There are hundreds of amazing wearable electronic applications under development – and many already exist and their capabilities have been proven. However, relatively few can make the leap between a working prototype and the kind of mass production necessary to make them widely available and affordable. While not yet a common sight at the gym, there is both an exercise
bra and an exercise tank top that can measure heart rate and exertion. The wearable electronic tank top also gives feedback on correct body positioning during yoga and other exercise. When it detects incorrect or less effective positioning, a gentle vibration is sent to the area that needs correction. There are already bathroom scales available that give feedback on body fat, lean mass and BMI. The scales can keep separate statistics on up to eight users. Potential customers will have to decide if that’s welcome feedback or just too much information. Researchers and companies are researching and/or working toward marketing a bewildering variety of wearable electronic products. • Wearable heart monitors are under development that can detect dangerous arrhythmia (irregular heartbeat). The device monitors the user’s heartbeat and uses an algorithm to identify AFib by comparing the monitored heartbeat with the heartbeat of patients who are known to have the irregular beat. • “Smart” fabric is being tested
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When in doubt, journal it out
Wearable tech continued — that combines electronic sensors into various wearables for a customized body monitoring system. The fabric will communicate with a phone app to monitor heart rate, respiration and other health metrics, to determine tiredness or stress. Developers hope the monitoring will be able to identify a medical problem when it first develops. Such smart textiles should even be able to monitor breath rate and prevent sleep apnea. • While fitness gadgets currently estimate calories burned during various activities, a portable telemetric gas analysis system can do it more accurately. The system analyzes the composition of the air an individual exhales and determines calorie usage. • Sweat monitors are in testing that may be able to provide an early warning system for a whole range of health problems. • Scientists are exploring contact lenses that can auto-focus adjust to help the wearer see equally well close-up or at a distance and can test the composition of tears to monitor health issues. • “Smart” dentures may be advanced that could analyze and produce feedback on pressure so they can be adjusted to fit better – and include sensors that can analyze saliva to detect diseases such as diabetes or cancer. • “Smart” nicotine patches are in process that could administer declining levels of nicotine at the right time to avoid strong cravings. Monitoring information from the patch could also be sent to
the user’s mobile phone to prompt periodic motivation and support that would be delivered at critical times. • Air monitors have been invented that could warn users with breathing difficulties such as asthma or COPD when they need to stay indoors. • A wearable gadget is in development that will softly vibrate whenever you slump to improve your posture. It promises rewards for good posture that go beyond fewer back and neck aches – extending to getter looks, improved moods and more energy. • An electronic device is in testing to track those, who because of age or mental challenges, need more advanced monitoring than is currently available. In addition to noting location, it could note indicators of well being including movement and quality of sleep. Changes in usual patterns could send a wireless alert to a family member or caregiver. • A kinetic smart back brace is in process that could send an alert if a wearer is lifting a heavy object improperly. At another level, sensor material infused with actuators could eventually help develop robotic exoskeleton systems that could assist with physical
labor or help those with disabilities to accomplish tasks they otherwise could not. • A future bra could give its wearer a digital breast selfexam by measuring temperature changes that could indicate a tumor. A search into information on the latest wearable electronics and biometric developments is fascinating and easily able to consume days on end. The details and devices under development would fit very comfortably between the pages of many science fiction novels. Our ideas of what is possible in the future may need to be as flexible as the new “smart” fabrics. Sources: https://electrtonics.howstuffworks.com EurekAlert The Global Source for Science News Science Daily Dec. 3, 2018 article on graphene sourced from University of Exeter www.wired.com www.seeker.com article by Glenn McDonald reprinted by Livescience.com Daniel Morales “Non-Invasive Biosensing Companies to Look Out for in 2018. www.prescouter. com/2018 Science Daily Dec 7, 2018
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By Ashley Maden Winnemucca Publishing
Keeping a planner or journal allows you to organize your time and thoughts and keep track of the things that are most important to you. Have you ever told yourself that you would remember something, only to promptly forget what it was as soon as you needed to remember it? Do you ever lay awake at night thinking about things you need to do, unfinished projects or unresolved issues? This is where keeping a journal or planner can save you from unnecessary stress, anxiety and apologies. According to Psychology Today, the benefits of using a daily planner include helping with time management, improved productivity, help with stress relief and other health benefits. Keeping a planner or journal doesn’t necessarily have to mean having color-coded decorative office supplies and perfect lettering, it’s a tool that can be unique to each person based on individual needs and interests. Writing down thoughts and ideas can alleviate the pressure of having too much on our minds. Journaling can be as easy as writing down thoughts throughout the day, starting the day with writing intentions or sitting down to journal at the end of each day for reflection. A gratitude journal is a way of keeping a record of all the things one has to be grateful for at any given day or moment, and a place to review and reflect on past gratitude. A journal can be just a completely blank notebook paired with a simple pen. Some journals are designed with pre-printed prompts to encourage reflection on different topics. Stickers can be added to decorate and personalize the inside and outside of a journal. Stickers specifically designed for planners can be found in many stores and online. Keeping a journal allows us to articulate our thoughts privately and think through things, especially when a tough decision needs to be made or when in the midst of emotional turmoil. When we write down the things on our mind, it can liberate us from anxiety and help us feel less overwhelmed. A journal can also help preserve our legacy, lessons and memories long after we are gone and can be passed down from genera-
tion to generation. Journals kept by Roman Emperor Marcus Aurelius from 160 to 180 AD are still being read today for their wisdom and philosophy. Those journals were kept as private notes to himself and discovered only after he was no longer alive. In the world of planners, there are many different styles and layouts to fit different needs. Planners have the option of starting in January, starting in August (academic style) and undated styles without pre-filled dates that can be used starting at any time of the year. A monthly planner usually has a 2-page spread showing an entire month with the days represented by a box, just like a wall calendar layout. A layout such as this can be helpful to be able to see each month at one glance. Monthly planners are typically the thinnest since they just include each month of the year in a two-page spread. A weekly planner has a monthly spread layout for each month with weekly layout pages in-between each month for more detailed tracking and to be able to see a full week on a two-page open spread. The weekly layout style can be used for more detailed time-management and allows for more writing space for each day. A daily planner usually contains the most pages, as they incorporate a month overview spread with a full-page allocated for each day of the month in between the monthly spreads. This layout allows for even more data tracking with a dedicated page per day for lists, journaling, time management, etc. Project Evo has designed a planner system which claims to be personalized to each customer’s brain type. Before purchasing a planner, potential customers can take a personality assessment to determine their brain type, distinguished between four profiles: Alchemist, Oracle, Explorer and Architect. Based on the results of the assessment, the customer can then order a planner with a layout customized to match the determined brain type. Bullet Journaling is a method that has recently gained mainstream popularity in the organization world, with no lack of sample layouts to be found on Instagram or Pinterest, identified by “#bulletjournal” on social media. Keeping a bullet journal is a way to capture information in simple bulleted lists and can be as minimalist, detailed or decorative as needed.
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Don’t let blue light give you the blues
Relearning sleep in the digital age By Peggy Jones
p.jones@winnemuccapublishing.net
Shaped like a pinecone and no bigger than a grain of rice, all the pineal gland asks for is darkness. From its cave deep in the midbrain, it produces melatonin, the sleep hormone. The CDC (Center for Disease Control) estimates that 40.6 million Americans (about 30 percent of the population) suffer from insomnia chronic difficulty falling asleep and staying asleep. Melatonin plays a key role.
What is the pineal gland?
If you’re an animal with a backbone, you have a pineal gland (unless you’re a hagfish). The gland sits smack dab in the center of the brain between the right and left hemispheres. Scientists discovered its function last of all the endocrine organs. Ever since, it’s been an object of fascination. The 16-century French philosopher and mathematician Rene Descartes called the pineal “the principal seat of the soul.” He credited its “tiny animal spirits” with feeding life into nearby arteries like “a very fine wind, or rather a lively and pure flame.” It’s easy to see why the gland inspired such magical thinking. Some enthusiasts refer to it as “the third eye.” Just like its two neighbors on the human face, the
pineal gland contains photoreceptors (rods and cones) that sensitize it to light. The pineal responds to darkness by producing melatonin. The pineal gland overpowers the blood-brain barrier (often pictured as a protective wall between the brain and bloodstream). It releases melatonin to the body along with a soothing message. It’s night time. Let’s drop our temperature and go to sleep. As long as darkness reigns, the gland keeps up melatonin production. Levels peak halfway through the
night and fall with the morning light. At dawn, the retina detects sunlight. The retina signals the brain region known as central control, the hypothalamus. In turn, the hypothalamus orders the pineal gland to shut down the workshop. In what scientists call a negative feedback loop, light closes the melatonin factory. The body warms up, wakes up and rolls out of bed refreshed from six to eight hours of sleep – unless there’s a problem.
What is blue light? Sunlight contains ultraviolet, red, orange, yellow, green and blue light rays. Rays on the red end of the spectrum have longer wavelengths and less energy. They’re
sleepier. On the other end of the spectrum, blue rays have shorter wavelengths and bounce around like toddlers on caffeine. Blue rays suppress melatonin production more than any other ray
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Sleep continued —
in the spectrum. In the early 20th century, candles, gas lights, oil lamps and fires gave way to electric light. Now, the city never sleeps. Artificial light confuses the body’s rhythms. But blue rays suppress melatonin production more than any other part of the spectrum. Sunlight is the primary source of blue light. But the display screens of computers, electronic
notebooks, smartphones and other digital devices also emit blue light. Screens keep growing bigger, brighter and bluer. Like moths to a flame, faces hover only inches from screens until the small hours of the morning. It’s a recipe for insomnia.
So what’s the solution?
Sleep experts recommend avoiding exposure to blue light
30 to 60 minutes before bedtime. Ideally, that means no TV, Kindle, tablets, computers or smartphones. Many find abstinence difficult. So, there’s an app for that. In 2009, Michael and Lorna Herf released F.lux. The freeware synchronizes itself with the rising and setting sun, gradually swapping blue light, the color of daylight, for night time’s redder tones. iPhone owners can activate
Helping Family and Friends Who Are Facing the Challenges of Alzheimer’s Disease 1. Educate yourself by learning about the effects and how to best respond. 2. Stay in touch by sending cards, making phone calls and visiting to demonstrate that you care. 3. Be patient knowing that Alzheimer's is an ongoing process and that each person reacts differently. 4. Offer a friendly shoulder to lean on to help alleviate stress. 5. Engage the person with dementia in meaningful conversation. 6. Offer assistance with the family to-do list such as preparing a meal, running errands, or providing a ride. 7. Engage family members in activities - a walk, a board game, a trip to the zoo... 8. Provide a reprieve by offering time so that caregivers can have some time alone or visiting friends. 9. Be flexible and avoid getting frustrated if individuals do not immediately accept help. It takes times to assess needs. 10. Get involved by becoming an Alzheimer's Advocate or participating the awareness events like the Turkey Trot or the Longest Day.
For more information: gini.cunningham@sbcglobal.net www.adf-winnemucca.com
Night Shift to sync their displays to sunlight’s nuances. The loss of vividness takes some getting used to, but users say the restful tones feel easy on their eyes. Eyeglasses that block out blue light retail for $10 - $100. As a new technology, they’re not yet regulated by the FDA so the buyer must beware of marketing hype. But it’s not enough to filter out bedtime exposure to blue light. Blue light is also an integral part of the sleep equation. Researchers recommend that people soak up some sunshine during daylight
Journal continued —
hours when the sun’s rays are at their bluest. A recent study in Sleep Health found that people exposed to sunlight between 8 a.m. and noon fell asleep more quickly at night. There’s even a Pineal Gland Diet. Natural practitioners say that by the age of 12 most people’s pineals begin to calcify and harden. They blame fluoridated water and urge people to eat foods high in boron to decalcify the gland. These foods include avocados, prunes, raisins, almonds, hazelnuts and dates. But no hagfish.
“Each Bullet Journal becomes another volume Things to put in a journal or in the story of your life. planner: Does it represent the life To-do list you want to live? If not, Schedule then leverage the lessons Thoughts you’ve learned to change Quotes the narrative in the next volume.” -Ryder Carroll, Schedule The Bullet Journal MethReading notes od: Track the Past, Order Reading list the Present, Design the Event tickets and pictures Future (book). Drawings or sketches The Passion planner Bills and spending serves as a planner with dedicated daily time slots Workouts from 6:00 a.m. to 10:30 Kids or spouse schedule p.m., along with dediGoals and action plans cated pages and question Health data or symptom tracker prompts for a monthly and Weather annual reflection and a Meal planning and tracking “space of infinite possibilGratitude lists ity” in each weekly spread. When first starting out, Bible journal/reflection it can be helpful to decide Mood and habit tracking what you want to keep Recipes track of and figure out Child’s important moments which type of layout will Your story, thoughts & memories work best, then determine Dream journal whether you want a planner or journal that already has a template, a blank notebook that you can make your own, or something in-between. If you are overwhelmed with all of the options of planners and journals, it’s a good idea to just start simple and build the habit of tracking the things which are most important and building from that foundation to integrate journaling or planning into an everyday routine.
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WDVS helping victims become survivors When the gym isn’t the
right fit try When Piggies Fly
Content provided by WDVS Winnemucca Domestic Violence Services (WDVS) is dedicated to providing victims and their children with a safe environment free from violence and fear of violence while educating the community on the signs and effects of domestic and sexual abuse. It is the goal of WDVS to advocate for victims of domestic violence & sexual assault as they take control of their life, making choices to empower themselves while becoming self-sufficient. WDVS provides services for victims in Humboldt County, and also assists Lander County and Pershing County. We offer services to victims of domestic violence, sexual abuse, stalking, human trafficking and elder abuse. At WDVS we offer multiple services to help victims become survivors. We are the only domestic violence shelter in Humboldt County, offering not only emergency nightly shelter but also longer temporary housing for victims of domestic violence and/or sexual abuse including women, men and their children. WDVS’s highly trained advocates can assist clients with safety planning, protection order assistance, individualized advocate support, housing assistance, legal support & referrals, food, clothing, hygiene products, transportation, relocation and referrals to community programs. We also have the funds to pay for counseling for
victims and their children to help them deal with the trauma that they have endured. At WDVS we not only help clients with their immediate problem but also help them form a support system and provide complete wrap around care. WDVS is very excited to announce that we have obtained a rehousing grant. This grant allows us to get our clients into their own housing, therefore limiting their time in the shelter and allowing us to help even more people. Through this grant WDVS can now pay for deposits and rent. Our new housing program is really designed to get clients back on their feet and empowers them to be even more successful. Along with this program we offer Financial Empowerment classes, which helps clients learn about their credit and how to do a monthly budget. One in every four women will experience domestic violence in their lifetime. It is estimated that 835,000 men are victims of domestic violence annually. It can happen
to anyone regardless of age, gender, social standing or sexual preference. Contrary to popular belief domestic violence is not caused by drugs and alcohol. Domestic violence is caused by one person’s desire to have complete power and control over their partner. WDVS offers a FREE Survivors of Abuse Support Group, meetings are every 1st & 3rd Tuesday of the month 5:30pm – 7pm. There is also a FREE Spanish Peer Support Group for Survivors of Abuse that meets the 2nd & 4th Thursdays of the month 5:30pm-7:30pm. Both groups meet at our office, 50 Melarkey St, child care is provided free of charge. Have you always wanted to help your community? Support survivors on their journey to safety? WDVS is always looking for caring & professional people to be volunteer advocates. If you are interested please contact Stephanie Johnson at WDVS 625-1313, or come by our office for a volunteer application.
Content provided by When Piggies Fly When Piggies Fly is a premier fitness and activity center that offers a multitude of programs for every age and fitness level. Recreational and competition gymnastics is offered in-studio at various times throughout the week. Gymnastics improves flexibility, agility and strength. Instructors also encourage their students to grow in respect, good sportsmanship and focus. Show Team is done in a competition cheer setting and showcases the same benefits of gymnastics but also depends on teamwork. Parkour — the sport of moving rapidly through an environment while negotiating obstacles by running, jumping and climbing — is done in a safe, controlled setting with a coach to oversee the activity. Heights don’t intimidate you? Aerial yoga is for any age and skill
level and includes yoga-inspired poses, but from a few feet in the air with the assistance of hanging fabric slings (also known as “hammocks”). Aerial yoga is beneficial because it allows the body to enter into deeper yoga poses and also helps decompress the spine. It is a fun and entertaining activity, as well as a good workout. “All of our programs can lead to other great things,” said Jody Carlson. “They give participants skills in strength, balance and determination. Our goal is to keep all ages busy and off the streets, doing things they love in a controlled environment.” All of the above programs are offered as birthday party packages as well. The space also features a bounce house and an area for gifts and food. For more information, visit the When Piggies Fly locations at 585 and 563 Anderson Street in Winnemucca, visit https://tinyurl.com/y7kcm4xx or call (775) 625-7281.
Fun for all
When Piggies Fly provides a wide range of entertainment services to guests of all ages. Our fun parties, events, and activities are guaranteed to make you smile. There’s something for everyone at our Entertainment Center! G & S Athletics sponsored by the When Piggies Fly. Gymnastic classes, Parkour and aerial yoga!
Call 775-625-7281 For Times & Details • 563 & 585 Anderson St. Winnemucca, NV
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Can dental problems be linked to heart health? Content provided by Keener Family Dental Care While ‘Bad Gums Cause Bad Hearts’ may make for sensational headlines, in reality the jury is still out on whether there is a direct link between the health of your mouth and heart disease. Cardiologists and periodontists, the dentists who treat gum disease, have long debated the link between dental health and heart disease. But the issue still isn’t completely resolved, says Robert Bonow, MD, past president of the American Heart Association and chief of cardiology at Northwestern University’s Feinberg School of Medicine. “It isn’t clear whether gum disease actually has a direct link to heart disease,” Bonow says. “There are threads of evidence, but they’re not yet tied together. If
it’s true that people with poor oral health have more heart attacks, it doesn’t mean the poor oral health leads to them. People with good oral hygiene may just be taking better care of themselves.” In other words, people who floss and brush their teeth may also exercise regularly and follow other heart-healthy habits. Experts do agree that there are plausible reasons why dental health and heart health may be intertwined. For example, inflammation is a common problem in both diseases, Bonow says. Hardening of the arteries, or atherosclerosis, “has a strong component of inflammation. Much of the progression of plaque [building up in the arteries] is actually an inflammatory process.” Gum disease also has an inflammation component, says Sam Low, DDS, associate dean at the University of Florida College of Dentistry
in Gainesville, and president of the American Academy of Periodontology. Gingivitis, the beginning stages of gum disease, occurs when gums become inflamed and bacteria over take the mouth. Bonow and Low say healthconscious people should take care of oral health and heart health. “There are all kinds of reasons why you want people to take care of their heart health and their dental hygiene too,” Bonow says. “But it doesn’t mean taking care of one is going to prevent the other.” Paying attention to your dental hygiene and health — epseciall yyour gums — may pay you back with more than a gleaming, healthy smile and manageable dental bills. It may keep your heart healthy too. Schedule a visit to Keener Family Dental Care in Winnemucca today. Open to new patients, call the office at (775) 625-7763.
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Tumeric, a superfood with multiple benefits
© Can Stock Photo / Kenishirotie
By Jen Anderson Winnemucca Publishing
It looks a bit like ginger, but its vibrant orange hue sets it apart. Turmeric has long been hailed as a superfood that can fight inflammation, fight cancer and reduce depression. The spice is also common in Indian, Middle Eastern and Southeast Asian cooking. Turmeric holds a certain compound called curcumin that gives it its yellow or orange pigment. Curcumin is a phytonutrient that contains anti-inflammatory abilities that have been shown to be comparable to drugs on the market. However, curcumin has no toxicity or side effects. According to sources, the body has a difficult time absorbing curcumin directly into the blood stream. Taking black pepper or eat-
ing a fatty meal alongside can help, however, one of the best ways to ensure you get enough curcumin is to take a high quality supplement. The best supplements, sources say, contain piperine, which substantially increases effectiveness. Curcumin is a bioactive agent and has powerful anti-inflammatory and antioxidant properties and has been known to help the body repair damage and fight foreign invaders. Since inflammation plays a role in almost every chronic disease — including Alzheimer’s, cancer, metabolic disorders and heart disease — anything that can help fight or reduce inflammation can help prevent or treat these diseases. Turmeric and curcumin can also help with overall brain health by boosting Brain-Derived Neurotrophic Factor, which is linked
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Tumeric continued — to improved brain function. It can help increase the growth of new neurons and can fight against various degenerative brain processes. Studies also suggest that turmeric and curcumin can improve the function of the endothelium, which is the lining of the blood vessels. “It’s well known that endothelial dysfunction is a major driver of heart disease and involves an inability of your endothelium to regulate blood pressure, blood clotting and various other factors,”
said a healthline.com article. “Several studies suggest that curcumin leads to improvements in endothelial function. One study found that it’s as effective as exercise while another shows that it works as well as the drug Atorvastatin.” Studies have also shown that turmeric and curcumin can help alleviate, prevent and/or reduce the effects of arthritis, depression and age-related chronic diseases. To find out more, visit www.healthline.com and www.webmd.com.
Turmeric Cleansing Smoothie
Fight the flu: Keeping your home healthy Content submitted by Sierra Air It’s now been reported that every state in the continental U.S. showed widespread flu activity. While this flu season’s rates of illness and death are not unusual on a national scale, the high levels of illness concentrated in particular areas show just how bad it can get when a flu strain takes hold. And until we get that universal flu vaccine, the best defense is to protect yourself from the virus when in public and to try to maintain a healthy home environment.
Healthy Home
© Can Stock Photo / tvirbickis
Turmeric has many uses, including help detox the body and lower inflammation. Chia seeds are filling and full of protein and help pull toxins from the body and flush out. Ingredients: • 1 cup fresh* or frozen pineapple • 1 half banana (optional, omit for lower sugar) • 1/2 tsp. turmeric powder or small pinky sized fresh root • 1 tbsp. chia seeds • 1 tbsp. shredded coconut (or coconut meat) • 1 tbsp. coconut oil • 1 tsp. lime zest • 1 cup water or coconut water
The viruses that cause the flu are microscopic and easily transferred through direct contact or through the air. That’s why being in close quarters with other people when you’re at work, shopping, or commuting can increase your likelihood of becoming sick. Those public environments are hard to predict and impossible to control. But you can control the air in your home to make it uninhabitable for some of those viruses. It comes down to three factors: Humidity, Air Purity, and Ventilation
Humidity
Dry indoor air is common during the winter season, and it can make you and your family more susceptible to getting sick. In fact, low relative humidity has been linked to speedier progression and transmission of viruses in the air. The ideal humidity level for health and comfort is between 40-50%. Whole-home humidifiers are the most efficient and effective way to accomplish that number, but single-room units can be useful in bedrooms or wherever your family spends most of its time.
Air Purity
When viruses and germs go airborne, they can spread rapidly from person to person. You can help offset this with high-efficiency air purifiers that can consistently remove particles of the smallest
size (0.3 – 1.0 microns). The purifier removes those viruses from the air so you’re not at risk of breathing them in and becoming sick.
Ventilation The third tip: fresh air. While today’s tightly sealed homes are great for conserving energy, they can also trap air that contains flu viruses. Whole-home ventilation systems pull fresh air into your home from the outside, while pushing stale, contaminated air out. And if you don’t have a ventilation system and live somewhere the windows aren’t frozen shut, it never hurts to crack a window to get some fresh air circulating in your home or apartment. For more information contact Sierra Air at 775-625-1654 or visit our website at sierraair.com
You wouldn’t drink dirty water, Don’t breathe dirty air!
*If using fresh pineapple, add 1 cup ice to recipe. Instructions Blend all ingredients on high until smooth and enjoy!
Get glowing skin with this turmeric facemask Total Time: 10 minutes Serves: 1–2 applications
Ingredients: • 1 teaspoon turmeric powder • ½ teaspoon organic apple cider vinegar • 1 tablespoon of organic, raw, local honey • ½ teaspoon grassfed, plain yogurt • 1 drop lemon essential oil • ½ tsp. coconut oil Directions: • Wash face and hands first well. • In a small bowl, mix ingredients together. Try to get a consistency that will stick to your face. Be careful not to make it too thin. • Apply the mask carefully with an unused paintbrush or facemask silicone applicator. Avoid your eyes. • Allow the mask sit on your face for 15–20 minutes then rinse with warm water. Leftover mask can be kept covered in the fridge until the next application, but no longer than 3-5 days. Apply twice a week for best results.
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12 - Health & Wellness, a 2019 publication of Winnemucca Publishing
Fall in love with taking care of yourself Content provided by Advanced Movement & Wellness Integrative health has become popular in the medical field, while integrative physical therapy is a relatively new concept. Madison Gray Jensen, Winnemucca native and graduate from the #1 physical therapy program in the country, Washington University in St. Louis, has recently opened her own private physical therapy practice- Advanced Movement & Wellness and has some plans to help change the way health and injury are viewed in our community. “My practice is not like anything I have seen before. As a physical therapist I am not only dealing with the physical aspect of injury, but also the emotional, psychological, and energetic components. At Advanced Movement & Wellness, we are creating an environment where we heal the person as a whole. This is a very important principal because often times, physical injuries and symptoms have more than one underlying cause. With our team of practioners, we can help our clients heal quicker and faster.” Currently our team consists of a speech therapist, wellness RN, massage therapist, medical aesthetician, nutritionist, artist, horticulture specialist, yoga instructors, fitness instructors, and personal
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trainers. We have a 24/7 wellness center that allows our clients to come in and independently take charge of their health and assist in the continuum of care to allow for a more balanced and healthful lifestyle. Our aesthetician strives to provide a space and loving touch to those looking to improve their skin care or add self-care to their lives. Our massage therapist Sarah Heckathorn is trained in 12 different modalities to be able to address your needs. We also offer stress management, community health education classes, and gardening classes. Gardening has shown to be a beneficial and effective therapeutic modality. This year we have also implemented small group rehabilitation courses and a Couch to 5K program and will be hosting a 5K in April.
So how does an integrative physical therapy session work?
Easy! You will make your appointment for whatever your injury or ailment may be. Your physical therapist will work with you the way any traditional therapist would. After a detailed intake from your injury, to your work and emotional life, we can then start to create a plan of how we can best help you heal. You might be directed to our massage therapist for tissue work, or our wellness RN for a consultation on how to overcome negative health behaviors. Our nutritionist can assist with diet. Yoga or Pilates may also be suggested to help improve overall flexibility and core strength.
Advanced Movement & Wellness Doctor of Physical Therapy/Owner: Madison Gray Jensen Speech Therapist: McKenzie Rupp Massage Therapist: Sarah Heckathorn Medical Aesthetician: Lindsay Mendiola Wellness RN: Donna Wirthlin Nutritionist: Heather Hall Stress Management: Rae Edwards Art: Teddy Swecker Horticulture Specialist: Roxanna Rowberry Yoga: Rae Edwards, Alex Schirrick, Elizabeth Bannister Personal Training: Jen Wilhite, Kelly Nicholson Cardio Sculpt: Jen Wilhite Mat/Springboard Pilates: Kelly Nicholson Zumba: Teresa Berish F{HIIT}30: Kelly Nicholson Spinning: Mallory Nay Our motto is “ Fall in love with taking care of your self. Body. Mind. Soul”. This year our focus at Advanced Movement & Wellness is self-care. “ My goal is to educate our community that it is ok to take time for yourself if it means improving your health and wellness. We all want to step back and focus on living life to the fullest, but we often forget to take time for what is really needed in our life to be able to do that and reach our goals. Once you are able to
determine what self-care means to you and how to make it a priority, everything in your life will fall into place. We should be taking time on a regular basis to nurture and inspire ourselves in healthy ways. Here at Advanced Movement & Wellness we want you to lean on us so we can help you become the best version of yourself and leave our center feeling rejuvenated and healed whether it’s your body, mind, or soul, and ready to take on whatever life may bring your way.”
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Health & Wellness, a 2019 publication of Winnemucca Publishing - 13
Raising your vibration
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Ways to raise your vibration
Content provided by Essential Oils of Winnemucca This article could go many different ways but we’ll stay out of the gutter for now. Understanding your vibrations or frequency and how to raise them can change your life. Before you turn the page because you don’t believe in this kooky, crazy, “witch Dr� stuff, one word. SCIENCE. Raising your vibrations is based on science. Everything has a frequency. In 1992, Bruce Tainio discovered the average frequency of the human body resonates at between 62Hz to 72Hz (Hz is Hertz a unit of frequency). When you expose your body or mind to low frequency it is measurably damaging to your frequency. An example of low frequency is processed/ canned food measured at 0Hz. On the other hand, fresh produce and herbs are 15Hz to 27 Hz. Clini-
Stimulate your mind. Become conscious of your thoughts. Read a high vibe book. Visualize and meditate. Find something beautiful and appreciate it. Repeat affirmations. Set a positive intention before going to bed. Change your focus. cal research shows that therapeutic grade Essential Oils have the highest frequency of any natural substance known to man starting at 52Hz up to 320Hz (Rose Oil)! Raising Your Vibration doesn’t have to be complicated. Removing or limiting your exposure to negative sources, negative people, electronics and processed foods would be a great start. Then increase your exposure to positive sources such as taking a walk outside, or just sitting outside in the fresh air, eating natural foods, getting your blood pump-
ing, listen to upbeat music, use a pure essential oil, meet up with a friend that makes you smile, find the beautiful in your life and appreciate it. By raising your vibrations you will be healthier, feel lighter, happier and have more energy. Essential Oils of Winnemucca has options, backed by science, to help support your body, mind, spirit, and raise those vibrations. We may actually be a little bit kooky, but we’re confident in what we do and we know the science behind it. Good vibrations.
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14 - Health & Wellness, a 2019 publication of Winnemucca Publishing
Alternatives to toxic cleaners Cheaper, safer for families, pets By Debra Reid
d.reid@winnemuccapublishing.net
For those wanting to cut cleaning costs and avoid child and animal exposure to expensive, potentially toxic chemical concoctions, there are plenty of fun alternatives. They may or may not do the job but they are at least safe to try and the household experiments will not cost a fortune. Unlike food products, the Environmental Protection Agency doesn’t regulate cleaning products unless they contain pesticides and chemical lists not required on most cleaning product labels. “U.S. law allows manufacturers of most cleaning products to use almost any ingredient they wish including known carcinogens and substances that can harm fetal and infant development,” wrote Alex Formuzis of the Environmental Working Group. “The government does nothing to access the safety of the vast majority of cleaning products before they’re sold to customers. The EPA only regulates cleaners that contain registered pesticides (such as disinfectants with “active ingredients”) whose labels the agency must approve.” The EWG website lists a number of commercial cleaning products to avoid due to ingredients linked to health effects such as
asthma and respiratory problems, skin allergies and irritation, developmental and reproductive toxicity or cancer. Some of the products also include chemicals potentially harmful to the environment and many labels don’t list the potentially toxic ingredients. Some chemicals of “high concern” according to EWG are difficult to spell let alone pronounce such as didecyldimethylammonium chloride, methoxydiglycol, ethoxyethanol, monomethyl ether as well as ethylene glycol, sodium laureth sulfate, sodium hydroxide, formaldehyde, etc. Using simple, non-toxic products saves money, reduces plastic packaging waste and reduces the release of toxic household chemicals into the air, soil, streams and groundwater.
SIMPLE SOLUTIONS
The top non-toxic cleaning product list commonly includes white vinegar, hydrogen peroxide, baking soda, lemons, castile soap, washing soda, olive oil, coarse salt and essential oils. The safety of Borax (boron and salt) is still up for debate so it is not included in the “A” list. To unclog a sink, pour a little baking soda down the drain followed by a cup or so of white vinegar. (You might enjoy the fizzing) An hour or so later, rinse the drain with hot water. The same combination of bak-
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ing soda and white vinegar (and essential oils, if you can afford them) will safely clean and deodorize toilet bowls, showers, tubs, bathroom sinks and floors. For tough oven cleaning jobs, apply a paste of baking soda and water, leave for a few hours then wipe off with old cloth or towel. No toxic oven cleaners or a lot of elbow-grease needed. A mixture of coarse salt and lemon juice is good for scrubbing pots, pans and cutting boards. To disinfect the fridge, mix ½ cup of vinegar, one cup of water and 3 to 5 drops of lemon oil. Cutting boards and counters can be cleaned and disinfected with coarse salt and lemon juice. To remove urine stains from mattresses, mix eight ounces of hydrogen peroxide, three tablespoons of baking soda and a drop of dishwashing soap in a spray bottle. Spray the stain immediately (this solution’s cleaning power doesn’t last long), wait ten minutes and reapply if needed. Once the area dries, wipe off leftover soda with a damp cloth or vacuum the mattress. To clean windows, mix two cups of distilled or filtered water with two tablespoons of white vinegar (and a few drops of lemon oil if desired) in a spray bottle. Wipe down windows with old newspapers or t-shirts. These lint-free options work better than paper towels and are cheaper. For a healthy furniture polish
that also smells good, mix ¼ cup lemon juice with ½ cup olive oil. An inexpensive way to get rid of pet urine is to mix the following in a spray bottle: five ounces of hydrogen peroxide, one teaspoon of white vinegar, one teaspoon of baking soda and a drop of orange dish soap. Spray the area, let it dry then vacuum. If there’s still a urine smell, repeat. If that doesn’t work, try sprinkling the area with a cup of baking soda mixed with 6 drops lemon oil. To avoid the sulfates, phenols and fragrances in commercial laundry detergent, a healthy alternative is one part grated unscented soap (such as Dr. Bronner’s) mixed with two parts washing soda and two parts Borax. Use a few tablespoons or ¼ cup per load of laundry. Lemon juice is an effective alternative to bleach for the laundry rinse cycle and, for a natural, chemical-free fabric softener, try mixing one part white vinegar with two parts water and add a small amount of the mixture (up to ⅓ cup) to the final rinse cycle. For unwanted insects such as ants, bedbugs, fleas and cockroaches, sprinkle a little diatomaceous earth (DE) around the house and in problem areas such as baseboards. Or, try mixing a few drops of peppermint oil with water and spray this on the insects’ entrance areas.
ODDBALL SOLUTIONS
There are more obscure cleaning ideas you may or may not have heard of. For example, lemonade-flavored Kool-Aid powder will supposedly eliminate stubborn toilet bowl stains. A mixture of olive oil and salt will reportedly remove cup rings and other stains from wood. Tarnish can be removed from silver by scrubbing it with toothpaste and a toothbrush. Grease can be removed from metal stoves and other appliances with baby oil and a rag. Sticky price tags can be easily removed with a few drops of orange essential oil. Club soda is good for cleaning mirrors, windows, windshields, porcelain fixtures, cast iron and stainless steel pans. It will supposedly help loosen rusty nuts and bolts and will help indoor and outdoor plants grow. Club soda also reportedly adds a shine to ceramic and clay tile floors. According to Reader’s Digest, an overnight milk soak will remove ink stains from clothing and a long soak in cola will remove blood stains. Club soda, beer and egg yolks will remove coffee and tea stains. A mix of salt and vinegar will remove unwanted rings from cups and coffee pots.
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Telemedicine bridges the gap for rural healthcare By Shanna Cummings s.cummings@winnemuccapublishing.net
Rural communities present unique complications for healthcare. According to the National Rural Health Association (NRHA), lack of access to health services, lower per capita income compared to urban areas and higher rates of chronic conditions like diabetes and other factors “conspire to create health care disparities and impede rural Americans in their struggle to lead normal, healthy lives.” In the US, rural communities have an average of 39 primary care physicians and 30 medical specialists per 100,000 residents. When a patient requires a specialist like a cardiologist that the hospital doesn’t have one on-hand, the struggle for healthcare access increases. Often, when rural patients need a specialist, they must drive to larger cities like Reno for appointments. The inconvenience and costs often lead to patients waiting longer before seeking medical attention, making the illness harder to treat or even leading to death. Rural hospitals often have trouble attracting specialists for a number of reasons, including workload. The community might not have enough patients to support a specialist full-time. Specialists may travel to rural hospitals from urban centers, but appointments fill up fast.
HGH Telehealth options
Rural healthcare facilities like Humboldt General Hospital (HGH) turn to technology to fill in spe-
Health & Wellness, a 2019 publication of Winnemucca Publishing - 15
Renown’s telehealth program includes specialits in:
Anti-coagulation, Bariatrics, Behavior Health, Cardiology, Dermatology, Diabetes, Ear, Nose and Throat, Endocrinology, Gastroenterology, Geriatrics, Gynecology, Headaches, Health Education, Hematology, Hospitalists, ICU Intensivists, Infectious Disease, Nephrology, Neurology, Neurosurgery, Obstetrics, Oncology, Orthopedic Surgery, Pain Management*, Pediatrics, Physiatry, Pulmonology, Rheumatology, Sleep Medicine, Surgery, Urology, Vascular Surgery, Wound Care *Pain Management Specialists are not able to prescribe or authorize refills for medicine
cialist gaps through telemedicine. Through telemedicine, a patient can consult with specialists at participating hospitals like Renown Health in Reno from a room at the local hospital or clinic. The rural hospital benefits by having professionals for consultations, and patients can access specialized healthcare by appointment without the additional cost of driving to a big city. “If you don’t have a ride to go back and forth to Reno, this is your best bet,” said HGH receptionist Kathy Rau. “We help a lot of our seniors, because they can come in here and talk to the cardiologist, and sometimes they don’t have to go (elsewhere) for three months.” HGH’s telehealth options through Renown Health are by referral only, meaning a physician (usually one’s primary physician) sends the referral to Renown in order to schedule an appointment. Any necessary labs, imaging or tests are all performed at HGH, if possible. Appointments via telemedicine at HGH include a specially trained and certified nurse at the location.
“To educate, motivate, and assist others in achieving a healthy fulfilling life” Donna M Wirthlin, M.Ed., BSN, RN Certified Fitness Instructor Staci Wirthlin Florschutz, BS-Exercise and Sports Science
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The patient and nurse communicate with the specialist via video conferencing similar to video chatting. Special equipment transmits the necessary information to the doctor, and the patient and nurse can see what the specialist sees on a separate monitor. After the appointment, the specialist and primary care physician can collaborate on a diagnosis and course of treatment. HGH holds appointments through Renown’s telemedicine program an average of two to three times per week. Cardiology is the most commonly referred telehealth specialty at HGH.
Online Telehealth and Apps
Urgent care scenarios where the situation doesn’t require emergency services but can’t wait for an appointment can also benefit from telemedicine. Online telemedicine provides options for urgent care cases like fevers without the emergency room waiting time or cost. Some telehealth and telemedicine programs include smartphone apps as well as important resources
SHANNA CUMMINGS • The Humboldt Sun
Telemedicine appointments at HGH take place in rooms set up with monitors and special equipment accessible to Renown Heath specialists. The patient chair reclines flat, if necessary. Trained nurses help the doctor gather necessary information. to track health information. Using this technology, doctors can gather more up-to-date and relevant patient health information than previously possible. For some cases, a doctor can determine the most likely malady by talking to a patient about symptoms and medical history. Mental health appointments also don’t require a physical exam. For situations like these, telemedicine can reduce time and expense. While telemedicine has benefits, it also comes with some drawbacks. Even with specialized equipment and trained healthcare providers, medicine still sometimes requires in-person patient-physician interaction. Videoconference
consultations may not feel as personal as an in-person visit. Also, a doctor may be limited by what is visible and apparent on a screen. In some cases, the videoconference visit might require an in-person follow-up. When using online telehealth services from home rather than the hospital, slow internet speed might affect a patient’s access. Telehealth should not replace your primary physician and emergency, life-threatening situations still require the Emergency Room. As a resource for occasional, nonemergency consultations or urgent care, telehealth might provide a more convenient option for medical care.
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16 - Health & Wellness, a 2019 publication of Winnemucca Publishing
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