2015-07 MEDICAL & WELLNESS by Style Media & Design, Inc.

Lydiaâ&#x20AC;&#x2122;s STYLE Magazine

Northern Colorado Medical & Wellness 2015

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2015 STYLE MAGAZINES January-Northern Colorado Medical & Wellness February-Style March-Northern Colorado Medical & Wellness April-Style May-Style June-Style July-Northern Colorado Medical & Wellness August-Style September-Women’s Health & Breast Cancer Style October-Northern Colorado Medical & Wellness November-Holiday Style December-Best Of & Winter Activities Style Style Media and Design, Inc. magazines are free monthly publications direct-mailed to homes and businesses in Northern Colorado. Elsewhere, a one year subscription is $25/year and a two year subscription is $45/year. Free magazines are available at more than 300 locations throughout Northern Colorado. For ad rates, subscription information, change of address, or correspondence, contact: Style Media and Design Inc., 211 W. Myrtle St., Suite 200, Fort Collins, Colorado 80521. Phone (970) 2266400, ext. 208. Fax (970) 226-6427. E-Mail: ina@StyleMedia.com ©2015 Style Media and Design Inc. All rights reserved. The entire contents of Style Magazine are copyrighted and may not be reproduced without the expressed written consent of the publisher. Style Media and Design Inc. is not responsible for unsolicited material. All manuscripts, artwork, and photography must be accompanied by a SASE. The views and opinions of any contributing writers are not necessarily those of Style Media & Design Inc.

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Northern Colorado Medical & Wellness 2015

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CONTENTS

Northern Colorado Medical & Wellness

July 2015

18 FITNESS: NEW WORKOUT TRENDS

NUTRITION: PRACTICE MINDFUL EATING

HEALTHY YOU: HOW DO I LOVE ME?

58 BEAUTY: COSMETIC ACUPUNCTURE IS THE NEW BOTOX

ON THE COVER: Ena Burrud, certified yoga therapist, demonstrates the peace, tranquility and incredible balance and flexibility she gains from practicing yoga. Burrud shares the benefits of therapeutic yoga with veterans recovering from post traumatic stress disorder. Read more about her work on page 34. Cover photography by Marcus Edwards.

10 14 16 18 22 26 28 30 32 34 38 42 46 50 54 58 64 68 72

From Our Readers

Publisher’s Letter

In the News

Fitness: New Workout Trends

Fitness: Mini Workouts Fill in the Gaps

Fitness: Go for a Stroll

Nutrition: Vitamin News

Nutrition: Practice Mindful Eating Nutrition: Superfoods Touted for Super Health Therapeutic Yoga

Healthy You: A Guide to Unwinding

Healthy You: How Do I Love Me? Healthy You: Turn Your Relationship into a Winning Team Healthy You: Becoming a Morning Person Healthy You: Keeping Healthy on the Road Beauty: Cosmetic Acupuncture is the New Botox Beauty: Turn Back the Signs of Aging Healthy Pet: Lending a Paw, Animal Assisted Therapy Healthy Pet: Help for Pets with Arthritis

The articles in this issue of Northern Colorado Medical & Wellness are presented for your general knowledge and are not a substitute for medical advice or treatment. If you have any questions or concerns about your health, please contact your doctor or healthcare provider.

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PUBLISHER’S LETTER

Staying

Healthy This July issue has traditionally been focused on medical topics revolving around disease processes, treatment protocols and physicians, but this year we decided instead to focus on wellness. Today healthcare in general is putting more of a focus on emphasizing prevention rather than just the cure. Insurance companies are promoting healthy lifestyles, mind, body and spirit. I believe that this focus also translates to a healthier insured population and, therefore, fewer claims. We’ve all heard that exercise is the key to longevity, pushing back aging, weight management and disease

prevention. In my case weight management was the reason I started jogging and working out with a trainer. And, believe it or not, I loved getting up in the morning and going for a run, even though it was usually only a short three or four miles. Well, years passed and the knees and hips started talking back to me and my doctor gave me the sad news that my jogging days were over. That’s when I decided that conclusion wouldn’t end my exercising and started doing cardio on a machine. That new discipline continues today with my workouts with Bud Phillips and Nancy Stillson-Herzog at The Other Club. They keep me motivated and inspired to continue working out even when putting my feet up with a glass of wine after work seems much more appealing. Exercise over the years has certainly become much more inviting and less intimidating. Until recently, it seemed we all thought that unless you had 30 to 60 continuous minutes to work out, don’t bother. Now, we’ve actually learned that a few minutes of working out is beneficial. Read “Can’t Make it to the Gym? Mini Workouts Fill the Gap” to learn how a high-intensity, three minute workout is effective and how to find ways to fit mini workouts into your day. For those of you who detest gyms, going for a walk outside is a wonderful way to exercise. Read, “Go For a Stroll” to learn how regular walks are beneficial to your physical and mental health, and learn tips to get the most out of your daily walk. Exercise has evolved to take many forms these days. One such is pole dancing and working on the Lyra hoop. Some time ago when attending an open house at Limelight Fitness, I witnessed some extraordinary strength, balance and beauty in movement on these two

pieces of apparatus. Thinking it couldn’t be that hard, I decided to hoist myself up the pole. Well, it was hard and I couldn’t do more than hold on. I think it would take lots of training for me to do the simplest maneuver, but I definitely recommend it as a beautiful form of training. Read “New Workout Trends” to get a better idea of these new styles of fitness. Beauty, strength, breath work and relaxation are also a few characteristics of the practice of yoga. Not only is this an exercise art form but it is used at a Fort Collins studio, Treetop Yoga Therapy, as a tool working with veterans and others to help with post traumatic stress. Read “Therapeutic Yoga” for more information about this special yoga modality. Healthy living also includes healthy eating; being mindful of what our food choices are is critical. Read about superfoods and practicing mindful eating for healthful tips. Healthy living also includes healthy personal relationships. Don’t miss “Turn Your Relationship Into a Winning Team” for great ideas on how to keep your personal relationship on track. We all want to feel good and stay looking good as long as possible. In fact, todays 60 is the new 50, and more and more seniors are still working and enjoying an active lifestyle. Look over our “Push Back the Signs of Aging” to get some tips on how you can stay feeling and looking younger. We hope you enjoy these articles and more in this wellness focused issue! Enjoy a healthy summer, lydia@stylemedia.com

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What’s trending in the world of Medical & Wellness

Help for Fibromyalgia Many patients with fibromyalgia struggle to treat their pain. Some may not get relief and others may have intolerable side effects. For this reason it is important to keep investigating new medications for fibromyalgia. Mountain View Clinical Research, in conjunction with Colorado Clinic in Loveland, is conducting exciting new clinical trials in the areas of Fibromyalgia, Complex Regional Pain Syndrome, Osteoarthritis and Chronic Low Back Pain, specifically lumbar degenerative disc disease. In this study, fibromyalgia patients volunteer to play a role in the investigation of an experimental pain medication. Patients will attend 12 visits at the clinic over a 22-week period and have the option of enrolling in an additional yearlong study should they so choose. To qualify for this study, patients must be at least 18 years of age, have a diagnosis of fibromyalgia and have been experiencing the same level of pain for at least three months. Each study consists of thorough medical evaluations by nationally recognized physicians as well as laboratory sampling and various other diagnostic tests—all at no cost. Study patients are compensated for their time and travel to the study site. All study visits are conducted in the Boulder clinic. If you would like more information about any of these trials, call (720) 695-2603 or visit www.coloradoclinic.com.

Smartphones and Your Ticker New research presented by the European Heart Rhythm Association of the European Society of Cardiology and Cardiostim, says smartphones may interfere with cardiac devices such as pacemakers and implantable cardioverter defibrillators. The research says that the phones may cause electromagnetic disruptions that can cause painful shocks to the user. In some cases, the smartphone’s external signal may mimic a lifethreatening tachyarrhythmia and cause the device to deliver the shock. Though they state that the interference “is uncommon.” For more information, visit www.escardio.org.

A Little Fasting Can Go a Long Ways The journal Cell Metabolism published a report that suggests prolonged fasting may promote better cognitive performance, longevity and cell regeneration. Results indicated that four days of fasting in one month, over a three-month period, might decrease risk factors for aging, diabetes, cardiovascular disease and cancer. Previous studies found similar results, stating that fasting diets helped to rid the body of damaged cells and encourage new cell growth. Details on the most recent study are available at www.cell.com.

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Fitness

NEW WORKOUT TRENDS BY MALINI BARTELS

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ou can no longer use the excuse that workouts are boring. Gone are the days where exercising consisted of simply running on a treadmill and lifting weights. Several facilities in Fort Collins are focusing on new workout trends, making fitness a fun and trendy thing to do. Richard Simmons was on to something when he shook things up and started Sweatin’ to the Oldies. It’s important to vary exercise routines often so they don’t become just that…routine. Monotony and boredom are vices when it comes to exercising; they give us justification to give up. No matter how you choose to obtain exercise and maintain flexibility, having fun and learning something new is important for many of us. Several varied workout trends are making headlines, bringing smiles and changing lives right here in our area. Limelight Fitness in Fort Collins offers alternative fitness classes for those seeking an atypical workout to liven up their schedules. Pole dancing is no longer restricted to the gentlemen’s clubs; the crew at Limelight are breaking it down and bringing it home. They offer several unusual ways of achieving a balanced workout while playing around on a unique apparatus. Kate Austin-Groen started taking classes at Limelight Fitness in Fort Collins at age 42. “I’m stronger than I’ve ever been in my life,” she says. “None of it feels like working out. You’re conditioning, but you’re working towards goals or tricks that allow you to measure your accomplishments in a concrete way.” Austin-Groen considers the Lyra (aerial hoop) her favorite apparatus, although she has completed classes in everything offered at Limelight Fitness studios. “When my children were toddlers they would master new skills and get huge, joyful smiles on their faces. The only times I see the same smiles on adults is in these classes,” she states. “The payoff is very real; doing something you never thought you’d have the ability to do.” Austin-Goren mentions that she has always been flexible, but never had any upper-body strength. “I was always the kid in gym class who could never climb the rope,” she recalls. “It’s amazing how quickly your strength builds when you’re doing these classes.” Pole classes at Limelight Fitness are for women

Northern Colorado Medical & Wellness 2015

only to help with comfort level. The aerial silks classes, however, are open to everyone and allow anyone to feel like they are cast in Cirque du Soleil’s latest show. Another trend offered in Fort Collins that is making a splash with men and women of all ages and cultures is Be Bad Hip Hop (BBHH). These classes are fun, fast and furious. They combine the latest dance moves with hip-hop music to create an intense aerobic-style workout that makes you feel like a rebel. The group is currently undergoing a name change into what will hopefully be FoCo Hip Hop. Kennan Razey is an executive trainer with BBHH and was the first instructor after its creator. “These classes are different from others because it’s a community, not just a class,” says Razey. “We’ve created a comfortable environment for people to let loose and encourage confidence and a healthy lifestyle.” Razey says the benefits to the class are endless. She mentions that it’s about making friendships while burning calories and learning new ways to challenge your body and push yourself to the limit. She was also the instructor for Courtney Boyle, who in August 2014 received her certification in Be Bad Hip Hop and has been teaching four classes each week ever since. Boyle’s passion for dance was renewed after taking her first BBHH classes and she has been hooked ever since. She claims that enthusiasm is now stronger than ever. “What better way to get in shape than dance? You will sweat, burn calories, gain confidence and learn some fresh new dance moves,” mentions Boyle. “The benefits are everlasting. You will meet some of the most amazing people of your life and create one-of-a-kind friendships with some of the most supportive and uplifting people.” Both Razey and Boyle love the community that dancing as an exercise program creates. They see men and women from all walks of life coming to relieve their stresses, burdens and responsibilities by spending an hour creating an “alter-ego” for themselves. “I don’t know how many times I have heard how this class has saved someone,” says Boyle. “To be a part of that metamorphosis is the most rewarding satisfaction I could ask for.” Malini Bartels is a freelance writer, chef, mother, radio host and actress living the good life in Fort Collins.

A Rundown of a Few Alternative Fitness Programs Offered in Fort Collins Vertical Fusion

With locations in both Boulder and Fort Collins, Vertical Fusion focuses on pole dancing technique in all levels. Co-ed classes are offered in pole dancing, as well as private parties and lessons. 3523 S. Mason Street Fort Collins, CO (970) 377-9945 www.verticalfusionstudio.com info@verticalfusionstudio.com

CrossFit

These are complete lifestyle facilities focusing on high intensity workouts with a variety of equipment, including weights. People are the machines at a Crossfit gym. Fort Collins CrossFit | Made to Thrive. 1833 Harmony Rd, Suite 17 Fort Collins, CO (970) 219-0775 www.fortcollinscrossfit.com

Pure Barre

This studio offers flexibility and toning classes using a ballet barre as the main apparatus. 2948 Council Tree Avenue, Suite 119 Fort Collins, CO (970) 225-8094 www.purebarre.com/CO-fortcollins/

FoCo Hip Hop (formerly known as Be Bad Hip Hop)

A funky dance-style aerobics class that incorporates current music and dance moves. Attitudes are a must; empowerment is a side effect. Locations vary and are mostly in established gyms and dance studios.

Limelight Fitness

A high-end, modern fitness and dance studio focusing on classes in pole dancing, aerial silks, fly-gym, yoga and lyra (aerial hoop) 1611 S. College Ave. Suite 102 Fort Collins, CO (970) 219-7255 www.limelightfitness.com

CorePower Yoga

This yoga studio is known for using traditional and non-traditional methods of yoga instruction. Weights are sometimes incorporated into their classes. 2700 S College Ave Fort Collins, CO (970) 224-4615 www.corepoweryoga.com/ yoga-studio/colorado/fort-collins

TITLE Boxing Club

Workouts here focus on group boxing and kickboxing classes. Pack a punch while burning calories and having fun! Personal training sessions are also available. 4360 S. College Avenue Fort Collins, CO (970) 449-0170 www.fortcollins.titleboxingclub.com

Farrell’s Extreme Bodyshaping

Martial Arts techniques are combined with strengthening and endurance building exercises to create a cardiovascular exercise fitting for all ages and athletic abilities. 2716 S. College Avenue, Suite B Fort Collins, CO (970) 237-3217 www.extremebodyshaping.com

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Fitness

CAN’T MAKE IT TO THE GYM?

MINI WORKOUTS FILL THE GAP

hether someone is a stay-at-home parent or spends 40-plus hours a week behind a desk, finding time to go to the gym is challenging. Perhaps that’s why many are turning to “mini workouts”—a variety of exercises they can quickly do at home, on the road or at the office to get their heart rates up and their bodies moving—to fill in the gap on days when getting to the gym and exercising for 30 to 60 minutes isn’t realistic. “We are such a busy society,” says Sherri Goering, Fitness and Wellness coordinator for Chilson Recreation Center in Loveland. “Everyone is cramming so much into their lifestyle that anymore 30 minutes seems so

long. If I can get my four minutes in or get my 10 minutes in, it seems more doable.” A mini workout is a high-intensity training requiring as little as three minutes but usually less than 20 minutes, Goering says. It can include jumping jacks, running in place, a high-knee run or jog in place, burpees, pushups, sit-ups, mountain climbers, high jumps, jump rope, planks, squats, lunges, crunches, plyometrics and more. “You can do those as whole body movements, or you can add hand weights,” she says. “There’s a billion ways that you can make that all work.” Daniel Landry, a fitness professional for Miramont Lifestyle Fitness in Fort Collins, says mini workouts don’t require much structure. “They’re meant to keep you going,” he says. “If you get your heart rate up, it usually

BY KELLY K. SERRANO

gets your energy levels up, as well. They’ll help keep you active if you’re going to miss the gym that day or you’re out of town. “Really what they’re meant for is you can do them any time, any day—while the kids are taking a nap or at school, on your lunch break,” Landry adds. “Some are targeting certain muscle groups. You have a plethora of things to choose from.” A single mom with a full-time job and an active 15-year-old son, Loveland resident Grayce Alvarado also volunteers regularly. When she struggled to make her appointments with her fitness professional, Landry gave her exercises she could do anywhere when she has even just a few minutes. “I felt I needed a push,” Alvarado says, noting she also walks and rides her bike regularly and has tried other workout programs.

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Gladiator Mini Workout Repeat each move with no rest in between until the set is done; rest up to 2 minutes and repeat up to 7 times, depending on fitness level. Fitness level: intermediate to advanced. 40 lunges 20 jumping lunges 20 squats 20 shoulder taps 40 slow climbers 10 push-ups 10 up & down planks Courtesy: darebee.com

Before You Shower Mini Workout

“My weight had plateaued. I thought the gym was where I had to be. (Landry) has opened my eyes to a new and different variety of working out to achieve the same goal, which is awesome. It fits my schedule and works for me.” Now Alvarado meets with Landry once a week and is working out at home at least four times a week, incorporating jumping jacks, crunches, planks and other exercises into her workouts. “I’ll do as many of those as I can, in sets until reaching 100 repetitions of each exercise,” Alvarado says. “You know when you’re sweating, then you’ve done a really good work out.” While anyone can do mini workouts, Goering says they are not for the faint of heart. “With a mini workout, these people are killing it for that amount of time,” she says. “They’re focused and going as hard core as they can. It’s got to be a crushingly hard effort. Some people don’t want to work that hard.” Those who do mini workouts as a part of their exercise regime may lose weight, have decreased insulin sensitivity and increase their muscle-growth hormone, Goering says. “Research is showing that people are getting more results with highintensity exercises,” she says. “It depends on what your goal is. If you have heart problems or are diabetic, 30 minutes of a slower-intensity workout is probably going to be a better match.” Landry advises that getting 30 minutes of aerobic exercise at least five days a week is still important, so if mini workouts are all people have time for, they should do several throughout the day. They could also combine them with other forms of exercise, such as walking, to meet the 30-minute minimum. While most mini workouts incorporate warm-up exercises such as jumping jacks, and weights often aren’t involved, warming up and stretching aren’t necessary with mini workouts, he says. But because it is necessary to cool down, people can do the exercises again at a slower pace, then stretch. Alvarado says she is already gaining muscle and losing inches, now that she is able to work out more often and in the convenience of her home, and she is looking forward to losing weight in the weeks ahead. “I obviously do feel better about myself,” she says. “I’m just waiting for the turning-around point.”

Kelly Serrano is a freelance writer living in Fort Collins.

Complete this routine one time only, one exercise after the other without resting. Fitness level: beginner and up. 25 jumping jacks 50 reps (25 each side) march in place with high knees or jog in place, but not both 30 reps (15 each side) jog in place with high knees 50 vanity push-ups 20 plie squats (use bathroom vanity or kitchen counter top) 25 jumping jacks Courtesy Skinnyms.com

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Fitness

PSD employees Teresa Finnerty and Diane VonEye enjoy a lunchtime break and stroll through the neighborhood on their daily walk.

GO FOR A STROLL

DAILY WALKS BENEFICIAL TO PHYSICAL, MENTAL HEALTH NO MATTER YOUR AGE

eresa Finnerty has walked for her primary aerobic exercise for nearly 25 years, so when she went to work for Poudre School District a year ago, it was natural for the payroll technician to join her coworkers for a stroll on their morning break. She also walks 20 to 40 minutes in the evenings and twice a day on weekends. “I feel like there’s immediate benefits without the high impact on my joints like biking or running would do,” says Finnerty, 45. “It’s less strenuous. And if I’m doing those regular walks, I can maintain my weight much better. If I slow down my walks, I can put on 1 to 2 pounds easily.” And, “it definitely alleviates a lot of stress for me.”

Dr. Peyton Taliaferro, a physician with the University of Colorado Health’s Family Medicine clinic in south Loveland, says he recommends adults get a minimum of 20 to 30 minutes of aerobic exercise a day to maintain heart health as well as prevent weight gain. “It doesn’t have to be aggressive,” he says. “It can be a walk. The key is doing it consistently. Running a marathon once will never improve your health. Find something that you can do every day—what you like to do for exercise—and capitalize on that.” Leslie Beckstrom, Healthy Eating and Active Living coordinator for the Weld County Department of Public Health and Environment, agrees. “There are a lot of reasons to be physically active, and walking is one of the easiest ways to engage in physical activity,” she says. “It’s safe,

BY KELLY K. SERRANO

anyone can do it, it’s low cost and can be done almost anywhere.” By exercising 30 minutes at least five days a week, adults lower their risk for heart disease, stroke, Type II diabetes, breast and colon cancers, and depression, Beckstrom says. The low-impact exercise is also beneficial and easier for those with arthritis. Walking regularly not only helps adults gain control over weight issues, but their sleep will improve and, as they grow older, it helps them remain independent longer, reduces the risk of falls and slows cognitive decline, she adds. “People can actually integrate walking into their daily lives by replacing driving with walking whenever possible,” Beckstrom says. “It’s cumulative over the course of the day. Park farther away at work or when you shop. All of

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those steps count. “For adults who are working,” she continues, “they can make sure they’re getting up and moving during their work day. They can take a 15 minute walk during break to revive, refocus and de-stress a little bit.” And spending time in nature reduces stress levels and improves people’s state of mind, she adds. “Honestly, I think walking creates those endorphins—those happy hormones released by our brains,” Beckstrom says, noting it’s more relaxing than working out on machines that require concentration. “If you’re stressed, there’s something about the natural motion of walking; you don’t have to stress about what you have to do.” Diane VonEye, also a PSD payroll tech, says she has been taking walks on her work break since she started at the district more than 19 years ago and finds they do more than provide her with exercise. “It is nice to do during work hours if you have a sitting job,” she says. “It gives you a little pick-me-up like drinking a cup of coffee. You are revived, rejuvenated. “For me it doesn’t feel like exercise,” VonEye adds. “It’s nice to have different scenery, to see the life that goes on outside our little work area.” She notes that not only has walking allowed her to develop closer relationships with her coworkers, but with the people who live in the northwest Fort Collins neighborhood. “That is the most enjoyable thing,” she notes. The PSD employees check in on elderly neighbors if they don’t see them for a while, and they enjoy watching the scenery change–including a new house being built along their route, VonEye says. To get the most out of a daily walk, follow these tips from Dr. Taliaferro and Beckstrom: •

Walk as fast as possible without losing the ability to hold a conversation or sing along to the music in your earbuds;

•

Take along water to avoid dehydration but avoid sports drinks unless the walk is especially long and strenuous, as the calories in the drink can reduce or negate the weight benefits of the walk;

•

Those without shoulder, neck or back issues can take along hand weights or weights that attached with Velcro around the wrist and keep arms swinging;

•

Those without ankle, knee or lower back issues can strap Velcro weights around their ankles;

•

Walk on a trail with hilly terrain, which is good on joints and increases the heart rate;

•

Walk leisurely, then at a moderate pace and then as fast as possible in intervals.

Kelly K. Serrano is a freelance writer based in Fort Collins

Northern Colorado Medical & Wellness 2015

Nutrition

VITAMIN NEWS

itamins and supplements: should we take them? Or just skip them? Well, according to the experts, that may depend.

HealthDay Reporter for WebMD, Brenda Goodman, reported that three studies in 2013 indicated that a daily multivitamin most likely will not boost your health and, in fact, the studies are encouraging people to abandon their use. The reports found that daily vitamins won’t noticeably stave off heart problems or memory loss, and will not lead to longer lifespan. In a nutshell, the advice was, “why waste your money?” While multivitamins may be on the outs, the benefits of particular vitamins for those with deficiencies are definitely in favor with the experts. Vitamin D Vitamin D is one vitamin receiving much attention recently, especially with findings that many today are deficient in vitamin D; between 40 to 75 percent of the world’s population, according to some sources. Vitamin D deficiency can have detrimental effects on both our mental and physical health. Most people pull the vitamin D they need from the sunlight, but in areas where it is more overcast, or for those stuck indoors for long periods, you may not be gathering the D you need. Vitamin D promotes the absorption of calcium in the body, and is needed for bone growth. But other benefits abound.

BY ANGELINE GRENZ

Vitamin D deficiency may play a role in many health conditions, including diabetes, multiple sclerosis, hypertension and more. And a new study says that daily vitamin D supplements may prolong remission from Crohn’s disease, according to the Centers for Disease Control and Prevention. At the same time vitamin D deficiency may leave individuals less likely to fight infections like HIV-1, says yet another study, this time by Penn State University. The Office of Disease Prevention and Health Promotion suggests the following vitamin D recommended daily allowance (RDA): (assuming minimal sun exposure) 600 IU per day for children and most adults; 800 IU for adults older than 70 years. D can be obtained through milk and milk products, fortified cereals and grains, and dietary supplements. Vitamin E Some recent research from Oregon State University suggested that 9 in 10 Americans may also be vitamin E deficient, which can lead to mental imbalances such as Alzheimer’s disease and dementia. Vitamin E is considered vitally important to brain health and also helps build strong muscles. The antioxidant essentially boosts the plasma membrane of cells in the body, which keeps them from spilling their contents and controls what moves in and out of the cells. The RDA of vitamin E is 15 mg a day for persons 14 years and older. Other Vitamins and Nutrients of Concern In the Scientific Report of the 2015 Dietary

Guidelines Advisory Committee, released by the Office of Disease Prevention and Health Promotion, they outlined five nutrients of concern for underconsumption. In addition to vitamin D, they named calcium, potassium, fiber and iron. Calcium intake, especially among adolescent girls and adults, was far below the EAR (estimated average requirement). Potassium underconsumption was evident across all populations, but particularly middle-aged and older adults, who are at increased risk for cardiovascular disease. Fiber, in addition to its importance to colonic health, is now being touted in preventing coronary heart disease, colorectal and other cancers, type 2 diabetes and heart disease. It is estimated that the average intake levels are half of the recommended levels. Finally, iron consumption is a concern for children, premenopausal females and women during pregnancy. Among pregnant women, 96 percent are below the EAR for iron intake. Low iron intake leads to anemia and poor growth and development and may cause cognitive defects in children. At the same time, the study said we are overconsuming sodium, saturated fat and cholesterol. For more information about the findings, visit www.health.gov.

Angeline Grenz is managing editor for Northern Colorado Medical & Wellness Magazine.

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Nutrition

PRACTICE MINDFUL EATING BY ANGELINE GRENZ

ll protein. No protein. Vegetarian. Vegan. Mediterranean. Paleo. Gluten free. We have endless, often-conflicting choices when it comes to how to manage our weight and our health. Sometimes these measures are successful and sometimes they are an abysmal amount of hype. As much as we would all like to find the magic formula that helps us shed 10 pounds and keep it off, different bodies simply lose weight differently. A one-size-fits-all approach just doesn’t exist. However, there is a philosophy out there that doesn’t tell you what to eat, but instead gives insight on how to eat. Mindful eating is the philosophy, and the idea stems from the way we treat the ritual of eating. Too many of us can recount breakfasts eaten standing in front of the coffeemaker on our way out the door, or lunches eaten in front of computers or in our cars rushing from one appointment to another. Often the scenarios

are similar: we eat hastily, rarely tasting what we eat and often feel over-full and less than satisfied afterwards. Mindful eating encourages a different approach. The idea stems from ancient Buddhist teachings on mindfulness that encouraged a meditative and focused approach to eating. One tenet is to be fully present in the moment. Enjoying the taste and texture of our food, eating it slowly and enjoying not only the flavor of what we are eating but the moment of peace that comes when we focus on only the task at hand. Mindful eating also encourages a greater insight to the management of our body. A deliberately consumed meal helps our bodies recognize when it is full and to stop eating when satisfied. It also helps us identify cravings, whether they are physical or emotional, and helps us consciously become aware of our body’s reaction to what we eat. Deanna O’Connell is a registered dietitian, certified wellness coach, certified hypnotherapist and yoga teacher who works with Banner Health System’s Employee Wellness department. She

regularly incorporates mindful eating principles into her classes. “Mindful eating involves separating out our body’s needs from our emotional needs,” she explains. “When we can be engaged in the process of eating (and soothe our emotions with other kinds of support) then we develop more awareness of tastes, textures and ultimately fullness.” Change, however, is not easy. O’Connell says, “Usually it is a bit of a process to re-learn how to appreciate our food and to feel it in our bodies. It is also quite often a new concept to explore our fullness at the beginning, middle and end of a meal. This ultimately makes us much more aware of our how food tastes, what makes our bodies feel good (or not), when it is over-full, and when is just right. In our fast-paced society we can lose sight of the simplest internal body awareness.” She recommends some mindful eating techniques to adopt. “Some mindful eating tools everyone can try are: chew your food 15 to 30 times, set your eating utensil down between

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each bite and set a table that in inviting and enjoyable.” Additional tenets of mindful eating include: 1.

Respect the food.

Engage all six senses.

Serve modest portions.

Savor each bite and chew thoroughly.

Eat slowly and avoid overeating.

Don’t skip meals.

A recent article by Mark Bertin, M.D., featured in the Huffington Post, cited a study linking ADHD to binge eating. Dr. Bertin found that a mindful eating approach could stave off binge eating and other poor eating habits, and resolve a variety of eating issues from overeating and losing weight to eating disorders. According to the article, this approach helps people to pay attention to what drives them to eat, spurring better shopping and eating choices. Dr. Bertin recommends pausing between bites to allow our body to enjoy the food and to decide when it has had enough. He also recommends being patient with ourselves, not critical, about eating habits. O’Connell echoes his thoughts. “Setting aside time every day to consciously practice new habits is critical, and backslides are part of the practice. We can help change our patterns by getting support, slowing down to get focused and review new thought processes and habits.” She says food journaling can help to map our progress as well. O’Connell also encourages her patients to focus on these behavioral changes: •

Slow down, simplify, create time for self-care

•

Manage stress every week and find activities that rejuvenate you

•

Find the joy of cooking at home and connect with your local gardener or food source

•

Create an active lifestyle—“Activity logs are very motivating for some.”

•

Decrease fast food and eating out if this is a daily occurrence

•

Increase vegetable and fruit intake

•

Exercise portion control

Perhaps we can take positive steps toward health and weight loss by not focusing on just what we eat but how we are eating it. A satisfied mind and body can come together if we just slow down, focus—and chew. Angeline Grenz is managing editor for Northern Colorado Medical and Wellness.

Northern Colorado Medical & Wellness 2015

Nutrition

SUPERFOODS TOUTED

FOR SUPER HEALTH

uper foods and super health: every year brings new ideas to the food table but, if wisdom prevails, caution will be the dining guide. While there’s no official science-based definition of a superfood, it’s generally thought that these are foods containing high levels of vitamins and minerals as well as being a source of helpful antioxidants that can help prevent disease. Last year, it was chia and kale that received media attention and the year before quinoa was in the limelight. This year, there are a number of other foods being touted for health boosting properties with amaranth, teff, fermented foods, cruciferous veggies, black rice, sprouted foods, butter, coffee and salsify on the list. While new discoveries can certainly expand healthy opportunities, it’s often difficult to sort out what’s real, what are marketing ploys and what are the best standbys. “There’s so much more to nutrition than listening to the newest superfoods list,” says Kathy Westover, M.A., Master Nutrition Therapist and owner of To Your Health! Nutrition in the Healing Gardens Living Arts Center in Fort Collins. “We need to teach people about

BY KAY RIOS

real food. There’s a helpful saying that ‘if God made it, eat it. If he didn’t, don’t.’ That’s good to follow,” she says. Fads come and go and people can too easily jump on the bandwagon. Westover refers to the low-fat thinking. “This low-fat fetish we’ve been on for 60 years is not good. There are healthy fats that are good for you. What has happened is that the fat has been pulled out and replaced with sugar.” “I’m a fruit and vegetable girl and I tell my patients to add more color to their meals,” says Anne Robinson, M.D. with Associates in Family Medicine. “Deeply colored foods add more of what we need. We all know we should have four to six servings of fruit and vegetables. I would add that we should limit protein. Adults generally only need two servings of protein for a total of six ounces per day.” There are many nutrition myths eaten up by the general public, Dr. Robinson says, referring to a recent article published by American Academy of Family Physicians on May 1, 2015 in American Family Physician. The article states that healthy dietary intake is important for maintaining general health, preventing chronic illness, optimizing life expectancy and managing virtually all disease states. Dietary myths

and concepts about nutrition that are poorly supported or contradicted by scientific evidence often stand in the way of a healthy diet. The article says that “dietary myths exist about micronutrients, macronutrients, non-nutrients and food energy.” Examples of this include the idea that patients need to focus on consuming enough calcium to ensure bone health, that dietary fat not only leads to obesity but is also detrimental to vascular health, that all fiber is beneficial and that food calories translate to pounds of body weight through a linear relationship and simple arithmetic. This is blamed on a reductionist view that emphasizes selected food constituents as opposed to whole foods. “Healthy dietary advice takes a more holistic view; consistent evidence supports recommendations to limit the consumption of ultra-processed foods and to eat whole or minimally processed foods, generally in a form as close to what occurs in nature as possible.” Westover also holds that view, adding that consumers should eat foods as nature intended. “The problem is we have scientized nutrition,” Westover says. “Look back at what we ate 100 years ago. We ate real honest-to-goodness food and we ate all kinds of different foods: eggs, organ meats and vegetables. And we knew what we were eating. You couldn’t run to the store and get 27 kinds of bread. You made it and you knew what was in it. Now we buy so many things in a store and we don’t look at the labels.” Reading the labels is key to knowing what you’re getting. “Look for those with five or less things on the ingredient list,” she advises. Westover, herself, eats only those with less than three ingredients. Westover says that there are some of those items considered superfoods that have merit. 1. Fermented foods, for example, can be very helpful for gut health. “We have been fermenting foods forever. But the old style of fermenting actually happened with a different bacteria than currently used in processed foods. It was a bacillus in the soil and lactobacillus is now what we use. If you are getting processed fermented food, it may be made with a lactobacillus starter and may not do what you think. It may actually rev up bacteria and that’s not helpful. The point is that we are not fermenting in the same traditional ancestral way and we have such altered bacteria. And fermented food may not be great for everyone. Fermenting in itself is great but everyone should go at it in an individual way.” She suggests consulting with a nutritional specialist to determine an individual need. 2. Another push is on for cruciferous veggies like brussel sprouts and cauliflower. “Cruciferous vegetables are certainly superfoods,” Westover confirms. “We know that the compounds are actually anti-cancer and promote the correct metabolic pathways in the body. But you need to remember to have variety. Kale and broccoli are all in the same food area. We’re not getting the nutrition we need because we are eating all the same foods. Keep variety in mind.”

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3. Black rice is on the list for this year and Westover says it’s a specialized grain. She gives it a “maybe,” and says, “I don’t believe we should be eating that many grains: no more than two servings a day. There are two types of grains: narrow leaf such as rice, wheat, millet and teff, and broad leaf such as quinoa, amaranth, and buckwheat, which are seeds. We react differently to broad leaf than narrow leaf.” Because there are more carbohydrates in narrow leaf seeds and more protein and less carbohydrates in broad leaf, lumping them together is not appropriate. 4. Nuts are being held up as “smart bombs” because they’re packed with mono-unsaturated fatty acids that new research indicates can lower the risk of heart disease and diabetes as well as controlling appetite. Westover suggests caution, however. “We were originally told they were too high in fat but that’s not the problem. A handful of raw almonds is okay but not a whole bag.” Her concern is with the phytic acid which is a major phosphorus storage compound of most nuts, seeds and cereal grains. According to National Center for Biotechnology Information (NCBI), phytic acid has a strong ability to bond metal ions, especially zinc, calcium and iron. This binding can result in insoluble salts poorly absorbed from the gastrointestinal tract resulting in little bioavailability of minerals. “It inhibits our own enzymes,” Westover says. Because of that, she suggests sprouting raw nuts. “Put them in water for eight hours or overnight. Then either dehydrate them in a dehydrator or in an oven under 200 degrees for an hour or so. Now you have the crunch back and they are sprouted.” Whatever new superfood might be topping the nutritional hit parade in any given year, careful choices should be made and a professional nutritionist can be very helpful. “We are not a one-size-fits-all society. Nutritionists can help with body typing, determining how an individual processes foods. The nutritionist doesn’t say, ‘Here’s your South Beach diet, or find a particular nut or eat a Paleo diet.’ The nutritionist can help you find what really suits your needs.” Westover says, in selecting a nutritionist, make sure she or he is flexible and will look at diet from your own life. She also suggests looking at credentials. In Colorado, nutritionists are not licensed, so Westover suggests checking the National Association of Nutrition Professionals (NANP), which is the organization that sets the standard for holistic nutrition, to see if the nutritionist is certificated. In any case, both Westover and Dr. Robinson stress exercising variety in food choices. Dr. Robinson adds, “My main things are both variety and moderation. I also like idea that you should eat like a king for breakfast and a pauper for dinner. Your main food should be taken earlier in the day. But, again, the bottom line is that we need to eat as many different foods as we can.”

Kay Rios is a freelance writer based in Fort Collins.

Northern Colorado Medical & Wellness 2015

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THERAPEUTIC YOGA

ordan Bake is a typical young man in his mid-twenties. His calves and forearms are sprinkled with tattoos and he talks about his new sales job with enthusiasm and excitement. What isn’t typical, however, is Jordan’s struggle with post traumatic stress (PTS) after a tour in Afghanistan as a Marine. “I’ve had a hard time,” admits Jordan. “Leaving the military and returning to ‘normal life’ is tough. I’ve been dealing with alcohol abuse and PTSD—but they’re not calling it ‘disorder’ so much anymore. I was drinking to sleep and was in a pretty rough spot, mentally.” In fact, some medical professionals are referring to the stress faced after trauma as Post Traumatic Stress Injury (PTSI) and dropping the word “Disorder” altogether. “Injury” suggests that people can heal with treatment. A disorder, however, implies that something is permanently wrong and is often associated with stigma and shame. Regardless of whether or not PTS is considered a disorder or an injury, the effects can be debilitating. Common symptoms include hypervigilance, described as a state of heightened sensory sensitivity often accompanied by exaggerated behaviors which can increase anxiety, leading to exhaustion. The event(s) that cause the trauma are often revisited in nightmares, bringing on insomnia. Those suffering from PTS report feeling angry, helpless, irritable and out of control.

Typically medication and psychotherapy are used to treat PTS. But is there a natural healing alternative—a way that connects the heart, the mind and the body so they work in tandem? Yes, says Fort Collins certified yoga therapist Ena Burrud, E-RYT, owner of Treetop Yoga Therapy, who teaches therapeutic yoga to veterans struggling with the residual effects of combat, as well as individuals seeking to find a stronger connection between the body and the mind. A growing body of evidence-based research has show that mind-body approaches can help people build healthy lifestyle practices that help alleviate pain, promote better sleep, increase resiliency, reduce anxiety and teach self-care management at a fraction of the cost of traditional therapies. “The technique I teach is Integrated Restoration, or iRest,” she explains. iRest is based on the ancient practice of Yoga Nidra which is one of the deepest possible states of relaxation while still maintaining full consciousness and an ancient meditative practice which is believed to have roots dating back to 2500 B.C.E. iRest Yoga Nidra focuses on welcoming beliefs and the law of opposites: Being open to and welcoming experiences—even the negative ones—as facets of the individual. The practice intentionally touches the disquieting thoughts, memories and images that individuals struggle with after experiencing trauma. By pairing negative thoughts and emotions with their opposites (for example, powerful

BY MICHELLE VENUS

versus helpless, calmness versus anger, heaviness versus lightness), the individual is able to move out of being stuck in the experience and to heal from mistaken beliefs. According to the the iRest workbook, “Psychological integration takes place when we cease trying to rid ourselves of our experience and instead open to the full experience of each opposite of experience. “During iRest, each movement of thought is paired with its opposite as a way of assisting their full disclosure into awareness. As opposites emerge, welcoming replaces refusing, psychological integration unfolds, and well-being unfolds amidst the changing and turbulent circumstances of life. As integration deepens [the practitioner] is able to sustain equanimity even in the midst of conflict.” Jordan Baker is benefitting from this approach. The San Diego native moved to Fort Collins after visiting friends and falling in love with the community. He now attends Front Range Community College’s nursing program with plans to get an advanced degree when he graduates. But something was missing for Jordan after completing his military service, and he found it difficult to integrate into civilian life. He continued to look for a sense of purpose and felt a great void without the routine and camaraderie he experienced in the military. “I missed the brotherhood that is so hard to find outside of it,” he explains. A friend introduced him to Burrud, who encouraged him to explore iRest protocol.

Certified yoga therapist, Ena Burrud, works with ex-Marine Jordan Blake to overcome symptoms of his post traumatic stress by incorporating iRest Yoga Nidra’s breath work and relaxation techniques.

Northern Colorado Medical & Wellness 2015

Soon he was scheduling private sessions. “From the get-go, [iRest] put me in contact with a greater peace within myself, which was wonderful,” he says. “It was a really nice change for me, and I got hooked on it right away. I was able to find refuge, which was a pretty great gift.” But the private sessions were a bit more than his student budget could accommodate. Jordan introduced his VA doctor to Burrud, who started discussing iRest and its benefits to veterans. The City of Fort Collins wrote grant applications and received funding to allow veterans, their providers and family members to take iRest workshops at no cost to them. Renee Lee, therapeutic recreation supervisor with the City of Fort Collins’ Adaptive Recreation Opportunity (ARO) department, oversees the programming that provides the iRest workshops. She is responsible for identifying and applying for grant funding, some of which comes from the Cheyenne VAMC. In addition to iRest, the funding offers local veterans the opportunity to learn adaptive techniques and receive training in Paralympic swimming and archery, focusing on skill development, fitness and community reintegration. “The breath work and relaxation techniques have been a very effective tool for veterans to help them alleviate some of those anxieties so they can take the next steps in getting involved in the community. I was introduced to Ena by Dr. Christine O’Brien with the Cheyenne VAMC and we all worked together to create the workshops,” states Lee. Dr. O’Brien, who is based in Fort Collins, has seen iRest at work. “iRest has been used very successfully at Walter Reed Medical Center near Washington, D.C.,” she says. “It retrains that fight-or-flight autonomic nervous system response. The yoga breathing and change of focus enables veterans to deal with their survival mechanisms that are in overdrive and helps them to be in the present moment. It helps with PTSD and insomnia, along with other symptoms that impact their everyday life. It’s a natural alternative to medication, which is why I think it’s wonderful.” iRest is not just for those suffering from the effects of trauma. Others have used it as well. Dr. Jerry Collins, a Loveland surgeon, had been considering yoga for some time before starting yoga therapy with Burrud. He had been focusing mostly on cardio exercises that didn’t quite give him everything he was looking for in his fitness regimen, and found that the added benefits of therapeutic yoga filled in the gaps, especially when it came to some of his injuries. “Yoga practitioners know a lot about musculoskeletal issues. They have 5,000 years of knowledge about how it works, which is important and meaningful. It brings the body back into balance, especially when it overcompensates for weaknesses and then causes injury,” he explains. “That being said, there are several avenues through which I could receive assistance in overcoming my injuries. For example, I am sure that my physical therapy colleagues could do a wonderful job helping me to heal my current bevy of aches and pains, as well as help me develop strategies to prevent recurrence. I just so happened to have chosen yoga therapy…when I decided to seek help for my issues…and it’s been very helpful on many levels, from the breath work to building my core.” Therapeutic yoga goes far beyond the poses of traditional yoga. It builds foundations that support emotional and mental healthfulness and brings about peace and tranquility, especially for those who have struggled with unimaginable trauma. Lee, sums it up best: “This [iRest] program, which is community based, gives the veterans a sense that the community really does care, and is making an effort to help them. That’s powerful. And I am so proud of Fort Collins for recognizing the need and then acting on it.” Michelle Venus is a freelance writer based in Fort Collins.

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Hidden Braces Dr. Brandon Owen, DDS, MS

In addition to conventional orthodontics for children and adults, we are one of the most experienced clinics in the country with lingual “hidden” braces. This is the most esthetic way for us to enhance your smile (often for the same price as outside braces).

Dr. Adam Timock, DDS

We are pleased to announce our new partner Dr. Adam Timock, DDS Dr. Timock's research on 3D imaging has been published internationally and received special recognition by the American Association of Orthodontics. Both Dr. Owen and Dr. Timock are certified by the American Board of Orthodontics, an honor achieved by only 20% of practicing orthodontists.

In addition to clinical practice, Dr. Owen works with GAC DentSply on DEVELOPING the next generation of braces and lingual (behind the teeth or “hidden”) braces making orthodontic treatment significantly faster with even better results. Dr. Owen LECTURES around the world to orthodontists about lingual and digital orthodontics. He does RESEARCH at the U. of Alberta with one of the most advanced orthodontic labs in the world.

2009-2014

Dr. Owen’s Professional Accolades: • Diplomate of the American Board of Orthodontics • Member of the College of Diplomates of the ABO • 5280 “Best Orthodontists” list every year 2009-Present

Come by and see us at our second location in Windsor! Dr. Adam Timock, DDS

Dr. Brandon Owen, DDS, MS

Two Locations: 3221 Eastbrook Dr. Suite A-103

Fort Collins, CO 80526

(970) 484-4102 www.owenorthodontics.com

1180 Main Street Suite 6

Windsor, CO 80550

Healthy You

A G UIDE

TO UNWINDING

ur stressfully crammed lives can make it difficult to relax at the end of the day. Give these suggestions a try if you’re having a hard time letting go of a wound-up and racing mind. Spend some time outside Few things are more relaxing than a nice stroll outside after dinner when it’s not so brutally hot. Fortunately, our lovely Colorado weather allows for pleasant evening jaunts for a majority of the year. It could be as simple as going for a walk around the neighborhood, walking the dog or just sitting outside. “Listen to the birds, the breeze,” says Joannah Merriman. “I have a chair hammock suspended from my deck framing. Sitting in that hammock is often just what I need!” Merriman is a writer, community educator and psychotherapist through her company, Lifeprints in Fort Collins. For her own solitude, she spends six weeks walking the Camino de Santiago in Spain during the fall. You can follow her at www.woodswomanwalking.com. Riding a bike or jogging are also ways to enjoy fresh air and sunshine, either in solitude or in a group. If the soothing sounds of a running stream are what you enjoy, find one that speaks to you.

BY MALINI BARTELS

Listen to Music It doesn’t matter what you listen to if it makes you happy. “Even if hard rock gives you energy and shakes off the stress of the day, then do it,” suggests Merriman. There are many apps available for creating soothing sounds. Some allow you to create ambient music mixed with Tibetan Chanting or a mild drone; the ability to customize sounds to what relaxes you is a modern technology blessing since people react to sounds differently. If playing an instrument or writing music is what calms you down, give that a go. Songwriting and learning an instrument can be just as relaxing as listening to someone else performing. Create Soothing Surroundings Light a candle, draw a bath or snuggle up in your favorite corner with a good book. Changing your environment can make a big difference. It doesn’t matter if the floor is more comfortable to you than the couch; find a spot where you can get cozy, adorn it with pretty things and pillows, close your eyes and concentrate on deep breaths. If you don’t mind fragrances, lavender and eucalyptus are known for their relaxing properties. Change Your Clothes Sometimes a simple thing like putting on a

different shirt can make all the difference. “If you’ve been at work all day, slip into something comfortable and take off your shoes,” insists Merriman. “If you’ve been painting or gardening or mowing the lawn, change into something clean and soft.” It also helps if your body is showered and clean before changing your outfit. Turn Off All the Noise This doesn’t mean music. We already mentioned that listening to music is exceptionally beneficial to relaxing. “An hour before you go to bed, reduce the noise in your head by turning off the TV and moving away from the computer screen.” Shifting to reading something nonviolent is less stimulating than a flickering screen. Short stories are a fantastic way to get in some reading without investing too much time. Find a podcast or audio book you enjoy and set a timer on your smart phone. This kind of “noise” is more soothing than stimulating. It’s as if someone is reading to you; helping you relax and concentrate on something other than daily stress or your “to do” list. Talk to a Friend Talking to a trusted friend is always a good idea. Marty Rein is a licensed therapist at Rein Therapeutic Counseling & Consulting in Fort

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Collins. “Holding things in can be detrimental to well-being,” says Rein. “Find a therapist to help you process the type of stress you are experiencing to enhance understanding and devise personalized techniques to alleviate the stress.” Sometime just talking about your stress helps you manage it. Keep a Journal Merriman loves to keep a journal in which she can scribble down the thoughts cycling in her head. She also enjoys making lists and marking off what she has accomplished during the day. Some people may find painting or knitting an art form that helps them unwind as well. Creating a work of art is just as reassuring as writing down thoughts. Make Some Tea It might be the calming chamomile flower that helps you unwind, or just the ritual of making tea itself. Regardless, a warm drink in hand is a wonderful end to a stressful day. Non-caffeinated beverages are best if you are trying to relax. Caffeine is a stimulant and can counteract what you are trying to accomplish. A single glass of wine is another suggestion as long as it’s not abused. Clean Something Not only does this mean cleaning a room in your house and de-cluttering your space, but it can also be a metaphor for life. “Anxiety can sometimes be self-inflicted,” says Rein. “Ask yourself: What is the truth about my situation?” Self-reflection is sometimes just as important for relieving stress. Reflect on how the day went and take care of any ‘wreckage’ as soon as you are aware of it and able to do so. Give Your Body Some Attention A massage might be exactly what you need to get those knots out of your back and neck. Before actually going to bed, it’s nice to find a comfortable position for just lying down. “If you are on your back, put pillows under your knees,” suggests Merriman. On your side, put a pillow between your legs so your back isn’t twisted. Close your eyes and use slow breathing. Pay attention to your tension points: forehead, jaw, neck and shoulders, hands, abdomen, legs and feet.” Quiet meditation and/or slow stretching can be perfect for you. If yoga is your thing, do that. Lower stimulation and an internal focus can have tremendous benefits. According to Merriman, some of these suggestions may even sound silly, but you will be surprised by how simple it is to actually do them. Be grateful about what you have and let go of the things you don’t. Needless wanting can be more detrimental to your health than you think and cut into your precious restful beauty sleep.

Malini Bartels is a freelance writer, chef, mother, radio host and actress living the good life in Fort Collins.

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Northern Colorado Medical & Wellness 2015

Healthy You

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HOW DO I LOVE ME? LET ME COUNT THE WAYS… BY MICHELLE VENUS

illy Joel sings, “I love you just the way you are.” Mark Darcy tells Bridget Jones, “I like you very much. Just as you are.”

If others can love us just the way we are, why is it so difficult for us to love ourselves in the same way? Take a step back and look at the messaging we are all bombarded with every single day. The media sets unattainable body image goals—for men and women both. Tabloid covers blast headlines about incredible weight loss victories and excoriate celebrities who flash a little flab or whose once firm chin now shows some jiggle. The messages are clear: If you are not perfect, you are ugly, worthless and subject to ridicule. Add social media shaming to the mix, where bullies can hide behind avatars and anonymous screen names while mocking complete strangers, and it’s no wonder the average person may find it difficult to look in the mirror and feel good about themselves. How do we get beyond this? Are there techniques we can employ to help us love ourselves? Just the way we are? Yes, says licensed psychotherapist Carl Nassar, founder and director of Heart-Centered Counseling. “The first step in loving ourselves is allowing us to be ourselves,” he explains from his Fort Collins office. “We often try to be who we feel

Northern Colorado Medical & Wellness 2015

other people need us to be. We repress ourselves out of the fear that if we show our true selves, we’ll be seen as not enough. We preemptively protect ourselves from the emotions we’ll feel when other people reject us for being ourselves. So we inhibit ourselves and in doing so, we’re unconsciously telling ourselves that we’re not OK; we’re not enough.” Loving yourself and accepting yourself for who you are takes time, self-compassion and work. It’s an ongoing process and should be practiced regularly. Consider it a fitness program for your heart and soul. Start your day with love. Before your feet even hit the floor, remind yourself that you are a lovable person—and that you deserve to be loved, especially by yourself. Take time to journal. Every day. Meditative journaling helps to clarify thoughts and emotions. It’s been shown that the act of writing accesses the right and left sides of the brain simultaneously and engages analytic as well as intuitive thinking. It helps with problem solving. Be emotionally honest with yourself. Don’t be afraid to explore those deep feelings. If it becomes stressful to access those emotions, breathe slowly and deeply through them. If you can’t access your authentic self, then how can you show it to anyone else? Use affirmations. Positive self-talk trains your mind to be less negative. Recognizing what’s good in your life helps keep everything in perspective. With today’s high-speed technology whizzing us through the day, it’s easy to lose sight of how the small things add up to big blessings. Google Jessica’s Daily Affirmation on YouTube. This 4-yearold knows how to love herself and isn’t afraid to proclaim it loudly. Be a life-long learner. Stretch those wings. Try something new. Visit places you’ve never been to before. Do something different. And then celebrate your awesome self. Volunteer. When you volunteer your time and

talent to a deserving organization, you benefit yourself as well. Volunteering helps you connect with your community and builds self-worth when you see the results of your efforts. You’ll make new friends, build your social skills and expand your network. Don’t fight. Surrender. Breathe. Relax. Let go. Trust in the journey—because life often takes you on a path you didn’t map out. Stop fighting for what you think needs to be in your life and let it happen. You may be very pleasantly surprised. Practice gratitude. Everyday take note of at least one thing you’re grateful for. Learn to appreciate your beauty, brilliance and talents. Love your imperfectly perfect self. Be kind and patient with yourself. Often we are our own harshest critics. Don’t be that person. Treat yourself the way you treat those you love: with kindness and patience. You’re worth it. Have fun. Make time to play. Having fun reduces stress and releases endorphins, those healthy brain chemicals that make us feel good. Certain types of play—chess, puzzles and strategy games—improves brain function and helps ward off memory loss. Sudoku, anyone? Sharing laughter with others fosters a sense of goodwill, intimacy and trust. Besides, laughing is fun. Believe in yourself. When you believe in your own potential, the possibilities and opportunities are sky high. Imagine the life you want and take action to create it. You’ll end up doing what you love and loving yourself at the same time. Listen to the quiet voice. Your intuition speaks softly in your ear. Your ego, on the other hand, will shout at you. Pay attention to what your gut is telling you and leave the ego behind. Let your higher self guide you along the path that is right for you. Grow. Allow yourself to grow on many levels. Personal and spiritual development are key in learning to love yourself more and more each day. Make personal exploration a part of your life. As you expand your personal horizons, you’ll

find yourself becoming more in tune with your own truths. Exercise. Not because it’s going to get you a runway model body. Do it because it makes you feel better and healthier. It can be as simple as climbing the monkey bars at the playground with your kids, making time for yoga or taking a walk with your significant other. Find forgiveness. How often have you forgiven the foibles of others? How often do you do that for yourself? Learn from your mistakes and move forward. Tell yourself that you are forgiven. Say the words out loud. Put pain in its place. Don’t let the pain of the past direct your future. Let it go, but hold onto the lessons learned from those experiences. Give the present moment your full attention and let peace prevail. Be authentic. Be your true self. And be true to yourself. Who you are is wonderful and it shouldn’t be hidden. Let those who can truly love you as you are into your life and you’ll find your self-love growing. Honor yourself. Only engage with those who fill your heart. Don’t allow toxic people into your life. The same with activities—don’t spend your time doing something that doesn’t fulfill you. Pay attention to your choices and ask yourself, “Does this honor me?” If the answer is no, walk away. Seek professional help. Sometimes the guidance of a professional is the jump start necessary to get you started on the path of self-love. Don’t be afraid to ask for help when you need it. The professionals have the training, education and experience to help you achieve the life you’ve always dreamed of having. It’s yours for the taking.

Michelle Venus is a freelance writer in Fort Collins

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Healthy You

TURN YOUR RELATIONSHIP

INTO A WINNING TEAM

hether on the athletic field or across the dinner table, couples can practice strategies that create champions. But most champions at relationships, unlike naturally gifted athletes, are made not born. Often, couples in relationships that look easy point to the excellent coaching they received along the way to help them through especially stressful times. Overcoming challenges helps couples recognize the value of being on the same side—the side of intimacy—rather than trying to win as individuals. Abbie Miller, Psy.D., licensed clinical psychologist with Kaiser Permanente, has 12 years experience counseling couples to create successful intimate relationships. Her recommendations for maintaining happy, effective relationships share

many of the winning ingredients that prevail in sports: attitude, practice and technique. ATTITUDE The first step in any team effort is recognizing what is not working. Typically, one or more stressors start to impact the positive feelings you were accustomed to sharing with your partner. You find yourself harboring a negative attitude toward the very person you once cherished. Dr. Miller encourages couples to identify stressors at the outset. “The three biggest stressors I see most commonly are financial, different parenting styles and issues around intimacy,” says Dr. Miller. PRACTICE Before tackling a specific issue, Dr. Miller advises couples to establish ground rules for communicating. By doing this, it can prevent

BY ELISSA J. TIVONA

partners from shaming or blaming each other for problems and lead to more productive, solution-focused conversations. She cautions that the real enemy of your relationship is not the person across from you, but the common problem you face. At first, using new techniques feels forced, but Dr. Miller encourages people to keep trying. Everyone gets better at these techniques over time. Dr. Miller says, “Some common threads in good communication practices include: be respectful; watch your tone; listen; sound and look interested (make eye contact); be mindful of timing. Avoid discussing problems when emotions run high or when you’re angry.” Even when tempers flare, this is no excuse to give up altogether. Dr. Miller suggests that couples choose an approach that works with

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“Some common threads in good communication practices include: be respectful; watch your tone; listen; sound and look interested (make eye contact); be mindful of timing. Avoid discussing problems when emotions run high or when you’re angry,” Abbie Miller, Psy.D., Kaiser Permanente.

your personalities. For example: • Speaker-Listener Technique. This technique, developed by PREP Inc., slows conversations by using an object that you pass back and forth. You only talk when holding the object. Partners must listen attentively and repeat what they heard before responding. This approach helps you communicate clearly in a safe atmosphere, and both people leave the conversation feeling heard. • Time Away Strategy. “When we get angry, we often say and do things that we regret later,” says Dr. Miller. To avoid this, recognize when you need to take a break. Spend 10-15 minutes apart to calm down. Then, return to the conversation (this is a must!) and work again to sort things out together. TECHNIQUE Couples can take comfort in knowing that many others before them have faced similar relationship challenges and have successfully overcome them. Guidelines from excellent coaches offer the benefit of experience and build confidence. A good coach shows you how to use proven techniques and strategies to move beyond impasses. For example, Miller revisits the three common stressors, and summarizes her suggestions for applied technique:

Northern Colorado Medical & Wellness 2015

For Financial Stressors: • Create a budget that both partners can commit to that involves compromise, give and take. • Engage in joint decision-making. • Prioritize yourselves as a couple and include those expenses in the budget. If possible, consider a “date fund.” Reconnecting by doing something you enjoy together can totally change your perspective about one another. For differing parenting styles: • Choose a concrete parenting program and agree to stick to it. Examples are 1-2-3 Magic by Thomas Phelan, Ph.D., or Love and Logic by Jim Fay, Foster Cline, M.D., and Charles Fay, Ph.D. It is easiest to be on the same team and support one another when you commit to using the same techniques. Lack of intimacy – Dr. Miller says, “It is not uncommon for spouses to have varying libidos. Remember that there are various forms of physical intimacy. First and foremost, work to generally strengthen physical connection.” Some specific suggestions: • Communicate with each other about your intimacy needs. • Hold hands, cuddle and engage in activities where you have to be physically close to one another. • Go to bed at the same time and check out from electronics. • Plan an afternoon or a weekend away together. • Make time for romance. • Think about what you admire about your partner. Recognize strengths and what he/she contributes to the relationship. Think regularly about what is going well.

THE WINNING RELATIONSHIP The sports analogy is an important key. Jeff Janssen, MS, author of the Peak Performance Playbook, interviewed many of sports’ top coaches for the secrets of their success. He integrated these into a style called credible coaching. Janssen says, “Unlike the traditional style of coaching, which used fear and intimidation to motivate athletes, credible coaching focuses on developing solid relationships…based on trust and respect.” Janssen’s discoveries apply equally well to building a win-win team with your partner. According to Dr. Miller, success depends on mutual respect, honesty and trust; similar values and core beliefs; open communication (about both good and bad); and appreciation of your teammate’s strengths.

With commitment and applied technique, many couples successfully navigate the inevitable conflicts of long-term relationships. However, more intractable problems may signal a need for professional intervention. According to Dr. Miller, you should seek counseling if you notice:

Dr. Miller adds a few more musts to improve your relationship:

• Consistent and repeated name-calling, disrespect or abuse,

• Spend time together, while also making time for your individual needs.

• Continued fighting over the same issues with no resolution in sight,

• Recognize what you can and cannot change about your partner. We all have habits that make us who we are and over time those become less malleable.

• Losing touch with what you like about your partner, • Spending less and less time together and/ or infidelity. Relationships may be the most important team we will ever play on. So, commit to doing the work they require. Have regular check-ins about how things are going and recognize when it is time to seek professional help, either as a couple, or as an individual. Often individual work enhances effective couples’ therapy. The greatest victory for a relationship team is when both partners win. Miller adds one more way to reach that enviable finish line: “Use humor. Find ways to get your partner laughing.” When smiles return, you’re on the way to a healthy outcome for everyone. Elissa Tivona is a freelance writer based in Fort Collins.

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Healthy You

BECOMING A MORNING PERSON BY BRAD SHANNON

re you a morning person? If not, do you want to be?

Your parents or grandparents may have had a few favorite sayings you heard often growing up. One may have been “the early bird gets the worm,” which dates to the late 1600s. Blogger, author and creative Claire Diaz-Ortiz recently wrote about the advantages of being a morning person, including getting the best of you when you are well rested; getting the best of others; getting quiet, peaceful, productive time; getting happiness and satisfaction out of getting things done earlier; and setting yourself up to get more done at the end of the day. In some cases, your sleep/wake tendencies are yours to choose, or the product of habit. In others, they are thrust upon you: by a job, a pet eager for a walk or a child who did not inherit your biological clock. Ongoing research has shown that there is a genetic component to the quality of your sleep

and the schedule you gravitate to. The New York Times shared new research late last year about a rare gene variant—those who have it need less sleep. For most of us, though, seven or more hours of sleep is a must, and falling short of that can cause serious problems with your physical and mental health and put you and others in danger. For local psychiatrist Dr. Sonya Wakil, a discussion of sleep is part of the intake process for every patient she sees. “Getting adequate sleep can reduce the incidence of symptoms in cases of depression significantly, by up to 30 percent,” she notes. “With decreased sleep, people feel a decrease in their day-to-day functioning. They are likely to be more irritable and experience elevated anxiety and fatigue, which impact concentration, memory and mood.” “Particularly for those at risk of or suffering from anxiety, depression or bipolar disorder,” she says, “it is imperative to address sleep, both quantity and quality, to ensure optimum mental

health.” Everyone, though, needs to make adequate sleep a priority. “Some people are naturally morning people,” said Dr. Sean Conlon, a local ear, nose and throat specialist; and, he notes, “Changing from a night owl to a morning person can be difficult.” Conlon says from a medical perspective, there are things that can help the transition. “Taking melatonin can help, as it helps to stimulate sleep.” Another common approach is to use bright-light therapy. “Here in Colorado, we have a lot of sunshine, but in other places, or during the winter, you can expose yourself to artificial bright light. In the evening, wear dark glasses, some even use welder’s goggles, to reduce the amount of light your eyes are exposed to, and help prep the body to sleep.” That signals the pineal gland that it’s time to produce melatonin. Other suggestions to consider, particularly if you spend a lot of time with a computer, phone or other screen, is to wear glasses with a yellow lens to filter out blue light, or consider apps/ tools available online that adjust your screen

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Northern Colorado Medical & Wellness 2015

brightness and color based on the time of day. Another way to help bring on sleep is to manipulate your body temperature, suggests Dr. Conlon. “The onset of sleep is heralded by a drop in body temperature—particularly, the rate it drops. To help that, you may take a hot bath or shower in the evening. For some, exercise late in the day raises body temperature, and when it falls back to a normal resting temperature, that will help with sleep.” Keeping your bedroom cooler and darker at night can also help you go to and stay asleep. In some cases, Conlon notes, if you are so far off in your night owl ways, it may be wiser to just push your circadian cycle around the rest of the way, rather than try to reel it back two, three, four hours or more. Other basics to consider when trying to transition from owl to lark include: •

Sticking to a set schedule.

•

Limiting screen time later in the day.

•

Avoiding “sleep procrastination”—go to bed when you are tired.

•

Getting up when your alarm goes off, rather than hitting snooze. Move the alarm clock to the other side of the room, and pick a favorite tune or radio station instead of an annoying beep.

•

Getting up and getting moving, whether with morning prep, exercise, chores, etc.

•

Eating a good breakfast and avoiding late night eating, so you wake up hungry and that helps get you up.

•

Drinking a full glass of water as soon as you awake to head off slight dehydration and associated fatigue.

•

Building accountability into your morning—have a work appointment or a workout partner depending on you.

•

Adjusting gradually. Start with waking up 15 minutes earlier and go from there.

Meanwhile, if you are a hard-core night owl, take heart, all is not lost. As they say, the early worm gets eaten, and the second mouse gets the cheese. Indeed, like many things, these two options each hold drawbacks and advantages. Ortiz, author of The Present Principle, also shared (at her mother’s insistence) reasons to be a night owl, including that same quiet and stillness for creativity and productive time, and saving money by using electricity at off-peak hours. (Clearly, this is a mom who is not an early bird fan.) In the end, your best bet is knowing what works for you and sticking with it. Consistency beats the specifics of the schedule you choose, or that genetics have chosen for you. Brad Shannon is a freelance writer based in Loveland.

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Northern Colorado Medical & Wellness 2015

Healthy You

KEEPING HEALTHY ON THE ROAD BY HEIDI KERR-SCHLAEFER

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ummer is time for fun, a time for playing hooky from work on a sunny afternoon and going on vacations with the family. However, sometimes it can be difficult to be healthy while traveling, whether it’s a weekend road trip or a full-fledged vacation to the tropics; how does one stay on track when rest, relaxation and big, restaurant meals are part of the itinerary?

can also order their hamburger without a bun or ask for a side of vegetables instead of fries. If kids eat healthy snacks throughout the day they are less likely to go into a restaurant super hungry; a hungry kid is much more likely to overeat. This goes for adults, too. “It’s important to pack healthy snacks for kids, not the stuff with high fructose corn syrup,” says Dr. Glasgow. “Dried fruits and nuts are much better.”

Michelle Glasgow, M.D., of Kaiser Permanente, has some easy-to-follow advice on how to keep healthy and happy this summer, even while on vacation. Dr. Glasgow is a family practice doctor and the mother of two children, ages 10 and 7. Her husband hails from Scotland, so the family has lots of experience traveling and has discovered simple ways to keep their diet and general health on track while on the road.

Walk, walk, walk Walking is a wonderful, low impact way to burn calories and finding ways to walk instead of ride can start at the airport. Avoid the people carrier and walk through the airport. Instead of sitting while you wait at your terminal, get up and walk and bring your kids with you. “Don’t use escalators. Instead use stairs whenever possible,” says Dr. Glasgow. Once you arrive at your destination, find ways to walk to activities. If it’s safe, pick restaurants within walking distance of your hotel. While at your hotel, use the stairs instead of the elevator. If you are near a beach, go walking without your shoes. “There was a great study that proved that walking on the beach actually burns 25 percent more calories than walking on firm ground,” says Dr. Glasgow. She also says to encourage your kids to do jumping jacks and squats during the day and do it with them. Making the exercise fun is an easy way to incorporate it into a vacation. All this walking is only possible if you pack comfortable shoes. While cute shoes are okay on a short outing, a sturdy walking shoe will make your vacation much more tolerable. If you have access to a pool, being in the water is a great way to burn some calories, and you don’t have to do laps. Simply walking in the pool or running from one side to the other is an excellent way to stay in shape while on vacation. “You don’t even have to get your hair wet to take advantage of burning calories in the water,” says Dr. Glasgow.

Drink water Dr. Glasgow’s first and biggest piece of advice is to stay hydrated. Dehydration can lead to all sorts of ailments and even make you feel hungry when in reality your body actually needs fluid. “It’s really important to stay hydrated with water,” says Dr. Glasgow. “Not soda or sugary drinks. Also, make sure that you are hydrated before going into a meal. It’s a good appetite suppressant and will help you eat less.” For families, it’s essential to keep children hydrated as well. If they don’t enjoy drinking water there are ways to make plain water tastier. Dr. Glasgow’s family likes using dried lemon crystals to flavor water. “My kids love it,” she says. “And it’s very easy to travel with little packets of the crystals.” Practice sharing Restaurant food is packed with calories, fat and sodium. One way to prevent overeating is to share. Today, most entrees at restaurants are large and can easily be shared between two adults or an adult and a child. Sharing is also a good way to shave the budget a little during a long vacation. If your hotel room has a refrigerator, taking part of the meal home with you to eat as lunch the next day is also a way to save on calories and money. Dr. Glasgow says to look for items on the menu that are grown in the area in which you are vacationing, items such as fresh fruits and vegetables. “When ordering a salad, always ask for the dressing on the side,” she says. “This is one of the best things you can do for yourself because dressing is laden with calories. Also stay away from salads with a lot of meats and cheeses and stick with fresh fruit and vegetable salads.” “Even a small amount of nuts or dried fruit in a salad is good for you,” she continues. “You can even ask for the nuts or dried fruit on the side as well. You can bring a little ziplock bag in your purse and save those nuts and fruit as a snack for later,” she adds. When traveling with children, think about the same sorts of things. If you are traveling with multiple children, have them split meals. You

Northern Colorado Medical & Wellness 2015

Staying germ-free on the plane If you are worry about coming in contact with germs on a plane, there are some simple methods you can use to clean the area around you. The Glasgow family keeps baby wipes with them to wipe down the arm rests on the seats, tray tables and windows. “My little boy loves to put his face on the window, so we wipe off the window because I know the little boy who was sitting there before us put his face on the window, too,” says Dr. Glasgow.

ADVANCED MEDICAL IMAGING CONSULTANTS, PC FINDING UNKNOWN HEALTH PROBLEMS EARLY SAVES LIVES

Our team includes over 35 board-certified radiologists who have completed sub-specialty fellowship training. This high level of expertise ensures that our patients’ diagnoses are through and accurate.

What to pack Packing a few items from your medicine cabinet inside of your checked luggage is always a smart idea when going on vacation. Remember to keep prescription medications and fever and pain reducers in their original, marked bottles. If traveling abroad, women who are prone to yeast infections should bring along their preferred method of relief and not rely on local pharmacies to have what they need.

“It’s really important to stay hydrated with water, not soda or sugary drinks. Also, make sure that you are hydrated before going into a meal. It’s a good appetite suppressant and will help you eat less.” Michelle Glasgow, M.D., Kaiser Permanente

When traveling with children, be sure to have the age-appropriate dosing of fever and pain reducers whether that be in liquid or chewable form. “I always tell people to bring along an anti-itch cream and Benadryl,” says Dr. Glasgow. Traveling abroad Kaiser Permanente encourages their patients to utilize their Travel Clinic before going abroad. Kaiser patients can call or email the Travel Clinic and tell them the country they plan to visit and the clinic will look up the latest travel recommendations from the Centers for Disease Control. “The CDC website can be difficult to navigate and the recommendations are changing all the time,” says Dr. Glasgow. “So this is a nice, easy

way to get the information.” Kaiser Permanente’s Travel Clinic recommends contacting them six to eight weeks before you plan to travel abroad because some immunizations take time to take effect. The clinic can also have your Kaiser Permanente doctor prescribe antibiotics for all family members for traveler’s diarrhea; a good precaution when traveling to many areas outside of the United States. Getting back on track at home We tend to alter our normal habits while traveling: our sleep routines and our eating routines. When you return home, Dr. Glasgow says it’s important to try to get back on your regular schedule as quickly as possible. Even if you’re body doesn’t want to go to bed at 10 p.m.,

force yourself to go to bed anyway. If you aren’t hungry at your regular breakfast time, go ahead and eat breakfast. “Your body will flip back to its normal routines relatively quickly,” she says. When it comes to exercise, Dr. Glasgow says that setting a goal can be a fantastic way to get back on track after a vacation. Whether it’s to run a 5K or just to get back into your favorite pair of jeans. Set a goal and work to attain it.

Heidi Kerr-Schlaefer is a freelance writer and founder of HeidiTown.com, the place for entertaining Colorado travel and festival stories.

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Northern Colorado Medical & Wellness 2015

Beauty

Acupuncturist Terry Fox touts the benefits of non-invasive cosmetic acupuncture for looking younger and increasing collagen production.

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COSMETIC

ACUPUNCTURE IS THE NEW

BOT OX BY KYLE EUSTICE

ccording to Fort Collins acupuncturist Terry Fox of Artesian Spring Oriental Medicine, the average woman spends over $3,000 a year on Botox. While many women flock to this type of quick fix for various cosmetic concerns, there’s something that offers a more subtle, natural and affordable solution. Known as cosmetic acupuncture, the results from this type of treatment can drastically slow down the aging process and even turn back the clock. A form of ancient Chinese medicine, acupuncture originated more than 2,000 years ago and is used to treat everything from backaches to migraines and fertility problems. By applying the techniques of traditional acupuncture, cosmetic acupuncture quickly firms and tones facial muscles, reducing the look of fine lines and wrinkles. It also lifts, tightens and tones other areas of the body that may affect a woman’s self-esteem. The difference between regular acupuncture and cosmetic acupuncture is vast. “Regular acupuncture focuses primarily on health,” Fox explains. “You’d see someone who does regular acupuncture for digestive problems, pain, autoimmune disease, etc., whereas cosmetic acupuncture focuses more on the skin and beauty aspect of health. We can treat the face, breasts, abdomen and buttocks, bringing more blood circulation to those areas to improve collagen production, muscle tone and circulation.” Cosmetic acupuncture improves a woman’s appearance slowly over time. Typically, a patient sees a cosmetic acupuncturist two times a week for six weeks. At Artesian Spring, one of four local clinics that perform this type of work, the

Northern Colorado Medical & Wellness 2015

initial treatment packages begin at $2,900 and payment plans are available. The results can last from two to four years, making it a much less expensive investment than costlier laser treatments, plastic surgery or Botox. With cosmetic acupuncture, small needles are gently placed into the skin of the areas being treated, which stimulates collagen production. Although it’s often sought after in an effort to look younger, it’s not really a shallow pursuit. “What we’re doing with cosmetic rejuvenation acupuncture is working with a woman’s health, as well as her beauty. We’re improving her health along with her looks,” he explains. “When you’re healthy and look good, it helps you feel more confident. It’s not necessarily a vanity thing because it has more to do with personal transformation—because of the mind, body and spirit holistic connection with traditional Chinese medicine.” Holism is working with the mind, body and spirit. In traditional Chinese medicine, those three things are not separate in a human being. The mind affects the body, the spirit affects the body and the body affects the mind; they’re all connected. “When we treat one, we affect the others,” he says. “When we do cosmetic rejuvenation acupuncture, we are working at a person’s core level to improve their health, mind, body and spirit. The results show themselves in the person’s appearance.” Patients of Artisan Spring Oriental Medicine appreciate the natural-looking results. “With

cosmetic acupuncture, I tell my patients people will see the person, not the procedure,” he explains. “We’re working with your own body so we’re helping the body rejuvenate itself. Your skin starts to look more youthful, the wrinkles become less deep and it’s not as easy to see them. People look at a cosmetic acupuncture patient and they can’t figure out what’s different about them because they look like themselves. That’s what my patients love.” Fort Collins resident Devon Lentz has always had an interest in staying healthy, although she didn’t find Fox, he found her. As former host of AM Colorado on 1310 KFKA, Fox was a guest on her show. “I’m always willing to consider and try new ways to keep my skin looking healthy,” Lentz says. “When Terry told me about cosmetic acupuncture, I was somewhat reluctant since I hate needles, but he assured me it was painless and worked. Terry also assured me the needles barely broke the surface of the skin, would stimulate collagen and tighten my facial lines.” Lentz was pleased with the results and recommends acupuncture treatments to everyone she encounters. Once the initial treatment is over, maintenance treatments are often the next step, something Lentz is considering. Fox offers a yearly full rejuvenation treatment. The cosmetic rejuvenation acupuncture does build on itself and the effect is cumulative. While Fox encourages patients to receive the work yearly if they can, it is certainly not a necessity. The protocol is exactly the same as the initial

treatment, but the price of that package is significantly reduced. “I did notice some tightening of the lines around my mouth and would love to go back for a maintenance treatment,” she says. “It wasn’t only the facial difference I experienced with the acupuncture, but Terry also treated my whole body when necessary. Terry evaluates your pulse rate and can tell various body issues by looking at your tongue and when something seemed ‘off’ with my body, he would treat those issues, which included breathing, digestion, migraines and stress. I just felt good and slept better after my twice weekly treatments.” Fox believes women are the core of our society. One of the most rewarding aspects of his job is the confidence he evokes in the women he treats. “I love helping women feel better about themselves,” he says. “When they get done with my treatments, they are glowing, radiant, smiling and happy. I love it when my wife smiles and I love it when Mom is happy. When I can make the women in my life happy, that gives me joy.” Kyle Eustice relocated to Fort Collins from her hometown of Omaha, Nebraska. After spending four years living in Santa Fe, New Mexico, she was eager to return to the mountain region. She is a regular contributor to Thrasher Skateboarding Magazine, Wax Poetics, Boulder Weekly Bandwagon Magazine, Ghettoblaster, and many others.

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The Loveland Chamber of Commerce, “Your Driving Force for Business,” is in constant motion and poised to meet the needs of the fast growing Northern Colorado region. We value a healthy and productive economic community, a high quality of life, sustainable business practices, as well as fairness and efficiency in community decision-making.

LDP Mission : To Create a vibrant Downtown that provides a safe, dynamic environment to gather, live, educate, shop, work and play.

E AT, S H O P & P L AY I N L OV E L A N D !

DOWNTOWN SCHEDULE OF EVENTS NIGHT ON THE TOWN THE 2ND FRIDAY OF EACH MONTH, YEAR ROUND. A big progressive party for art, music, activities and food, Night on the Town is a fun-filled evening every second Friday of the month! Window shop, buy presents, enjoy the Christmas decorations and have dinner and drinks downtown! Don't miss the festivities along Fourth Street and throughout the area!

LOVELAND LOVES BBQ JULY 10TH & 11TH As Loveland’s ‘kick-off to summer’ event, Loveland Loves BBQ, Bands and Brews offers Loveland residents and visitors the opportunity to celebrate summer the American way – with live entertainment, locally produced and distributed beer, family-friendly activities and of course, a variety of BBQ flavors and cuisine.

CHERRY PIE CELEBRATION JULY 18TH During the 1920s, Loveland was home to the largest cherry orchard west of the Mississippi. Celebrate Loveland’s longstanding connection with the cherry industry with delicious cherry pie and tasty ice cream while listening to live music and browsing vendor booths.

40’S ON 4TH – AUGUST 1ST Come to downtown Loveland on August 1st 2015 from 3pm-11:00pm for a block party featuring WWII re-enactors displaying tanks, vehicles and memorabilia. There will be a free showing of the Clint Eastwood WWII comedy, Kelly's Heroes. The movie will be shown at the historic Rialto Theater at 7pm. A free street dance from 7:30-11:00pm featuring the Hot Tomatoes dance band will fill downtown Loveland with the sounds of the 1940s.

AUGUST 21-22 The event includes the parade, corn shucking competition, corn eating contest and all the roasted and boiled corn anyone could eat! In addition, people of all ages enjoyed a variety of entertainment, great vendors and more. General attendance and all concerts are free and open to the public. Corn will be for sale throughout the festival. Roasted corn will be available Friday, and roasted or boiled corn will be available sale on Saturday. An ear of corn only cost two tokens and all our corn is GMO free!

Lydia’s STYLE Magazine

Push Back the Signs of Aging Today, our age is a reflection of how we feel, not the number of years we have ticked off a calendar. But feeling good is a whole body approach: inside and out. In this feature, Style showcases common complaints of the aging process and innovative, results-driven solutions. Whether it is a physical complaint or just the goal of looking refreshed and more youthful, the keys to pushing back the signs of aging are at your fingertips…

20/20 Vision Center LipiFlow Thermal Pulsation Treatment for Dry Eye

Advanced Hearing Brain Hearing by Oticon

Many people experience an increase of dryness and eye discomfort as they age, but traditional dry eye treatments are costly, short-term and often ineffective, according to Dr. Greg Vosseteig, optometrist at 20/20 Vision Center. “LipiFlow is the only FDA approved device to treat the root cause of most dry eye,” says Dr. Vosseteig. Dry eye often occurs when there is compromise to the function or structure of the meibomian glands in the eyelids, which produce an oily layer that protect the ocular surface from disease and prevents our tears from evaporating when our eyes are open. LipiFlow dry eye treatment begins with a series of tests, including a LipiView tear film assessment and a meibomian gland evaluation. The actual procedure usually requires an office visit of one hour, where each eye is treated. The treatment reduces discomfort caused by dry eyes, including burning, redness, watering, eye fatigue and more. Results can last a year or more; many patients experience relief for over three years. 20/20 Vision is the only office in Northern Colorado offering this treatment. “LipiFlow technology is a revolutionary treatment to better manage your dry eye and improve your quality of life,” adds Dr. Vosseteig. Call today.

Hearing health can make a noticeable impact on your overall health. “Hearing loss increases the cognitive load on the brain,” says Susan D. Baker, BS, BC-HIS, with Advanced Hearing. “With hearing loss, staying engaged in conversation may require higher concentration. That means the brain has to work harder than without hearing loss.” Forty to 50 percent of adults over age 65 have some degree of hearing loss. “Brain Hearing technology enables a patient to hear and understand in challenging situations with less effort. The hearing devices mimic what normal ears would deliver to the brain,” says Baker. “When the brain receives the proper information, patients are able to sort between all the sounds and focus on what they want to hear.” Brain Hearing from Oticon comes in a variety of styles, including the popular Design RITE, with receiver in the ear, and the IIC, that sits invisible in the ear canal. Call Advanced Hearing to schedule your hearing evaluation and consultation today.

20/20 Vision Center, 3501 S. Shields St., Fort Collins (970) 490-2020, www.2020visioncenter.com

Advanced Hearing, Spring Creek Medical Park, 2001 S. Shields St., Fort Collins. (970) 221-5249, www.bakerhearing.net

Lydia’s STYLE Magazine

Allura Skin, Laser & Wellness Clinic Sublative Laser

BenchMark Dental Teeth in a Day: Dental Implant Support Dentures

“I often tell my clients that the Sublative laser treatment is like hitting the ‘reset’ button on your skin,” says Terra Bookout, MS, PA-C, at Allura Skin, Laser & Wellness Clinic. The procedure treats mild to moderate wrinkles, superficial discolorations and textural irregularities. “It is a quick treatment that is safe for all skin types with minimal downtime. It is a no-brainer!” The laser treatment takes 30 to 45 minutes, depending on the areas treated. Results are noticeable: improvement of fine lines, skin texture and tone, reduction of pore size, an increase in collagen stimulation and a softer, more dewy appearance. Results last for six months to one year, and Bookout has found that the procedure can work especially well for someone with dark circles under the eyes. Bookout recommends incorporating post-treatment products such as retinol and a brightening cream such as Lytera. “And my favorite, TNS Essential Serum, to maximize collagen production and provide your skin with essential antioxidants to protect against future damage.”

As we age and experience the loss of teeth, dentures are the obvious solution. However, “traditional dentures held in place by adhesives can present problems,” says Dr. Josh Fowler, with BenchMark Dental. “They don’t stay in place very well and can limit what you are able to eat. At the same time, your natural teeth are embedded in the jawbone. When you bite and chew food, these actions stimulate the bone and help keep it strong. When teeth are missing, that portion of the jawbone no longer receives this critical stimulation and begins to break down.” Dental implant support dentures prevent the erosion of the bones in the jaw. The Teeth in a Day procedure can remove teeth and place implants with a temporary or acrylic bridge during the healing period. Care with cleaning and chewing must be taken during the first three months while the implants

Allura Skin, Laser & Wellness Clinic, Fort Collins and Johnstown locations. (970) 222-0193, www.alluraclinic.com

BenchMark Dental, offices in Windsor, Greeley and Loveland. www.benchmarkdentalcare.com

integrate into the bone fully. But, “the results are actually quite amazing,” says Dr. Fowler. “Patients can enjoy foods just like they did when they had healthy teeth.”

Eye Center of Northern Colorado Pellevé Skin Rejuvenation Pellevé skin rejuvenation turns back the signs of aging by reducing the signs of age from the face and neck, and promoting collagen remodeling. Pellevé’s unique radiofrequency technology emits electromagnetic waves, which creates a heated treatment area. The heat ultimately causes new collagen formation and production, leading to epidermal tightening. Dr. Chet Reistad, with Eye Center of Northern Colorado, regularly performs Pellevé treatments. “There are no injections, incisions or topical or oral anesthetics,” he says. Treatment takes approximately six minutes per hand-sized area of the face or neck. The procedure is repeated every month for a total of four treatments. There is no down time and results can last for six to nine months. Pellevé provides a “moderate reduction of wrinkles seen at rest and improved skin glow and texture.” Additional benefits, adds Dr. Reistad, can be achieved when Pellevé is accompanied by Botox or Juvederm, as well as sunscreen and moisturizers. Eye Center of Northern Colorado, offices in Fort Collins and Loveland. www.eyecenternoco.com

Northern Colorado Medical & Wellness 2015

The Women’s Clinic of Northern Colorado: Dr. Beverly Donnelley SottoPelle Hormone Therapy

Front Range Dental Composite and Porcelain Veneers With age, teeth tend to shift, chip and shorten. Don’t let your smile prematurely age you. Composite and porcelain veneers give you back your smile. “Veneers can be used to quickly give the appearance of realignment without braces,” says Dr. Sandra Hunter at Front Range Dental. “Teeth can also be lengthened, which restores the more youthful curve at the top of the teeth.” Porcelain tends to last longer than composite veneers, with less staining. Veneers typically take one hour per tooth. Often additional tooth structure is removed in order to allow the space for porcelain. Prior to treatment it can be beneficial to bleach if whiter teeth are desired. Impressions are also taken prior to veneers to evaluate and create a custom mockup to simulate the desired outcome. “Many patients will require a nighttime appliance or splint to protect the veneers during sleep,” adds Dr. Hunter. Return to a more youthful smile by calling Front Range Dental and scheduling a consultation. Front Range Dental, 2720 Council Tree Ave., #260, Fort Collins (970) 673-7321, www.frontrangedentalcenter.com

Front Range Pain Medicine Interventional Pain Procedures

Hormone imbalances are a common result of the aging process and can rob women and men of energy, focus and sexual desire. SottoPelle hormone therapy can help. “SottoPelle therapy can restore or increase sexual desire; decrease skin collagen loss associated with wrinkles; give you improved energy, exercise tolerance and muscle mass; increase mental clarity, focus and memory; and stabilize mood swings,” says Dr. Beverly Donnelley, FACOG, with The Women’s Clinic of Northern Colorado. SottoPelle hormone pellets are inserted under the skin and last for three to four months. Side effects are minimal. Women can experience improvement from the hormone therapy within days of treatment; testosterone pellets may take two weeks. “The pellets are compounded with the best quality botanical ingredients available,” says Dr. Donnelley. “They are pure, natural and biologically identical hormones. A steady, low dose of hormone is accessible whenever the body needs it.” Call today for your consultation and find out how SottoPelle can help you feel your best. The Women’s Clinic of Northern Colorado 1107 S. Lemay #300, Fort Collins 970- 493-7442 www.fcwc.com

Before

Xanadu Forma by InMode Aesthetic Solutions

The aches and pains of aging prevent us from performing at our best, but help is available. Interventional Pain Procedures can reduce or eliminate the aches and pains of aging that come from the spine or other areas that develop arthritis. Simple injections, performed with X-ray or ultrasound guidance, target areas of pain. “We can reduce or eliminate your need to take pain medications, and return a patient to his or her peak performance,” says Dr. Michael Brown, with Front Range Pain Medicine. Injections can relieve pain for months and even years. Most procedures take less than 15 minutes. Note that some patents may not get the best relief from one injection, but Dr. Brown says, “Almost always we are able to find a procedure that reduces or eliminates pain syndromes. Our practice evaluates the whole person. Our goal is to improve your functional status, and get you back in the game of life!” Front Range Pain Medicine can alleviate the pain that comes with aging. Call them today.

Defy age by renewing the appearance of your skin with Forma radio-frequency technology. Forma stimulates the formation of new collagen and improves skin’s elasticity with long-lasting results. “Forma creates skin tightening, improves elasticity and in general reduces signs of wrinkles and skin laxity,” says Shannon Fielding, RN, with Xanadu Medical Spa. Forma works by using radio-frequency to stimulate skin tightening in the deep layers of your skin and the formulation of new collagen. The procedure can be used both on the face and the body. Commonly treated areas include: forehead, crow’s feet, upper eyelids, nasolabial folds, jowls, smile lines, neck, arms, abdomen and above the knees. With Forma, the skin feels and looks smoother and more defined immediately. The procedure takes 30 to 60 minutes, depending on the area being treated. Eight treatments over an eight-week period are suggested. The procedure is painless with no downtime. Full results are seen by the end of three months and last up to a year on average. Schedule your appointment today.

Front Range Pain Medicine, locations in Fort Collins, Greeley and Cheyenne. (970) 495-0506, www.frpmedicine.com

Xanadu Medical Spa, 2244 E. Harmony Rd., Suite 100, Fort Collins (970) 482-1889, www.xanadumedspa.com

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Healthy Pet

Lydiaâ&#x20AC;&#x2122;s STYLE Magazine

LENDING A PAW ANIMAL ASSISTED THERAPY BY KYLE EUSTICE

alking into Georgia Granger’s southeast Fort Collins home, three enthusiastic Golden Retrievers sit patiently waiting to greet the stranger at the door. Each one had an embroidered red vest on, proudly displaying their names: Shiloh, Jacob and Khari. These are no ordinary dogs. In fact, they are working canines, in the field of Animal Assisted Therapy (AAT). The primary purpose of AAT is to improve a patient’s social, emotional, cognitive or physical functioning. AAT animals can help relieve loneliness and provide emotional support through different forms of contact with the client, such as petting, brushing or speaking. Granger founded Human-Animal Bond in Colorado (HABIC) in 1993. After running a successful program at the University of Tennessee, she knew it was her calling. However, it didn’t happen so easily in Fort Collins. “My husband was offered a job at CSU so we moved here,” Granger says. “I was very upset having to leave my program in Tennessee. It was my baby. I was very angry and protesting in ways I never had before. I was slamming cabinet doors and everything. One day, he asked me to go to a nursing home because he was checking on a student doing social work. The volunteer coordinator was so nice and brought her Golden Retriever in once a week. That was all it took. I decided to start a program here.” HABIC is now in its 22nd year, a testament to the rising popularity of AAT. Granger says she’s amazed at how much it has grown and how interested people are in the program. In the beginning, she had roughly 25 people at the first orientation and today that number has grown to about 150.

Northern Colorado Medical & Wellness 2015

While other types of animals may be enlisted— such as cats, birds, horses, etc.—dogs are the most common type of animal used in AAT. Breeds such as Golden Retrievers and Labradors are frequently used in the Colorado area, but any breed can become certified. Dog trainer Jasmine Marie has been with HABIC as a full-time employee since January 2015, although her involvement with HABIC began six years ago. There are over 200 dogs currently in the HABIC program that go out to various locations, including nursing homes, elementary schools, youth correctional facilities and hospice houses. While the job isn’t breed specific, it does take a certain type of personality. “Not every dog is well suited,” Marie explains. “Some dogs don’t like strangers touching them as much as other dogs. A good temperament and the ability to enjoy what they’re going to do are essential. They also must like the attention and have the willingness to please you and others.” Every pet owner who wants to become a member of HABIC must complete an initial orientation and a pre-evaluation. If the humananimal team is deemed a good fit for AAT, they move on to a six to eight-week training program, which consists of one weekly class that takes place at the CSU campus. “We ask that dogs are at least 18 months old,” Marie explains. “That allows them to grow up. It doesn’t mean you shouldn’t be training the dog during that time, but if the goal is to have a therapy dog, they must learn the tools and commands they need. They also have to have medical screenings and behavioral screenings before we can place them so it takes about four months to get them ready. We get to know the dog and the human quite well before we place them. That’s very important.” “We are in 28 different schools,” Granger adds. “We have 54 total programs. We’re in

nursing homes, hospitals, eating disorder hospitals, mental health facilities and more. A visit can help people to relax, help them talk about difficult topics and give them something to love. You’d have to see it to feel it.” When a dog is asked to “go to work,” they are only required to work for one hour a day. Depending on the facility, the dog is there for petting, comforting and unconditional love. Elementary schools are very open to AAT. The AAT teams also go into youth correctional facilities. Granger has witnessed some incredible transformations. The behaviors dogs exhibit towards humans can teach the human a lot about interacting with others. “I am working with a youth corrections facility with 11- to 21-year-old incarcerated kids,” Granger says. “I didn’t think I would like working in a place where the heavy doors slam behind you, and the dogs needed to get used to that. But I really enjoy it. I see the greatest change in those kids because they’ve grown up with negative thoughts. They have relatives that are in prison and they are following the footsteps of their families, but when my dogs go in, it’s amazing how they accept the dog and feel at ease. They will cry. They will love the dog. They will tell you why they’re there. They just really open up. “The people we work with, we teach them the commands our dogs know,” she adds. “Doing that helps them to learn how to work appropriately with the animal and this transfers to humans. There are so many transferable things, including tone of voice, body language and patience. I’ve worked with one young man for 16 months and he’s had a complete change. He now looks forward to the future and what he wants to do with his life, whereas before it was all about his past and how bad it was.” Marketing Coordinator Kristen Heller has

worked with Larimer Animal People Partnership (LAPP), an organization dedicated to animal assisted therapy, since 2011. The reason she got involved is extremely personal. “My mom was diagnosed with MS,” Heller says. “When I would visit her in the nursing home, they had an on-site resident dog and I just saw all of the positive interactions they would have. I would sometimes bring my dog in, but the dog I had there wasn’t appropriate to be a therapy dog. So we moved out here and got a new dog who definitely was. I started training with her and the instructor happened to be a member of LAPP.” It’s important to remember much of an animal’s success depends on the human. According to LAPP’s website, “The human-animal bond is a mutually beneficial and dynamic relationship between people and animals that is influenced by behaviors that are essential to the health and well-being of both.” “Your animal definitely has to be friendly towards other people and able to interact,” she says. “If you’re working with kids, you want a more active dog, but if you’re going to a nursing home, you might want a less active dog. It just depends. It’s a team, though, not just the animal. It’s the human, too.” For more information about the programs, visit HABIC at www.habic.chhs.colostate.edu or LAPP at www.colapp.org. Kyle Eustice relocated to Fort Collins from her hometown of Omaha, Nebraska. After spending four years living in Santa Fe, New Mexico, she was eager to return to the mountain region. She is a regular contributor to Thrasher Skateboarding Magazine, Wax Poetics, Boulder Weekly Bandwagon Magazine, Ghettoblaster, and many others.

Lydia’s STYLE Magazine

Northern Colorado Medical & Wellness 2015

Healthy Pet

HELP FOR PETS

WITH ARTHRITIS

ew treatments, medications and supplements help to make our lives, and the lives of our pets, longer and healthier. For people and pets, doctors and veterinarians, we encounter more cases of later-life conditions that were once not as common. For example, pet parents and veterinarians now deal with arthritis in cats and dogs in increasing numbers, and for longer periods of time than in the past. Dr. Brent Morris at Moore Animal Hospital in Fort Collins regularly sees pets of all types and ages, and he always starts with getting a good, thorough history of his patient. “We do a nose-to-tail physical exam of the patient, and discuss behavior, activity, appetite, attitude and interaction with the client.” He’s learned to pick up cues not just from the patient, but from the client, when it comes to pet health in general, and arthritis, specifically. “The biggest thing for me is hearing a client say their pet is ‘just getting old,’ ‘just acting old’ or is ‘slowing down.’ It happens, but most pets will still move and run around if they are comfortable. If there is a significant change, that can be a little red flag for me to investigate more,

BY BRAD SHANNON

and there are things we can do to help. Pain can wreak havoc on the body, and decrease life expectancy. We can and should address that.” “At CSU, we have a 10-step process for addressing arthritis,” reports Dr. Felix Duerr of the CSU Veterinary Teaching Hospital (VTH). “The most important thing is to focus on benign things first, and what has the most science backing it up. We also want to be sure to get a proper diagnosis first, so you can do a targeted approach to treatment.” That means a healthy weight, since obesity increases the incidence and severity of arthritis. “If an obese pet loses weight, it does better. Regular, controlled activity and active range of motion is the best thing you can do,” Dr. Duerr notes. Dr. Morris agrees, “Prevention is a big part of the arthritis puzzle. Keeping your pet at a healthy weight from a young age can help stave off the development of arthritis for years. If we can get an overweight pet to lose weight, that can delay or completely sidestep the need for meds or supplements.” The Moore team focuses on how each patient feels, noticing where there’s pain, its source and how much. They may order blood work to see what’s going on metabolically, or use

X-rays to narrow down what they are seeing in a given case. “That can help us see changes to joints, extra bone forming across joints and other appearance changes in the bone,” notes Dr. Morris. “What we are looking for is the result of a condition where there is instability in the body, the body tries to stabilize that in reaction and does so by adding bone.” Dr. Morris and the team at Moore take a case-by-case approach with each patient when it comes to treatment and recommending medications and supplements. Just like with human health, with pets, obesity plays a big role. “We consider overall health, age, pain level of each pet. We look at practical items when it comes to their environment,” says Dr. Morris. “What can we change to make things easier, more comfortable?” That may mean raising food and water dishes so a pet does not have to lower its head to eat and drink. For cats, moving them so there is no need to jump up or down, and taking steps to make the litter box easier to access, enter and exit. Reducing slick surfaces pets encounter, or using ramps or steps to allow easier access to cars, homes, decks, furniture, etc. also can help. On the prescription front, NSAIDS—Rimadyl

Lydia’s STYLE Magazine

Northern Colorado Medical & Wellness 2015

and Metacam—are often the first step to breaking the pain cycle. Gabapentin has been a huge factor in treating the neuropathic component of chronic pain, working in the central nervous system to help normalize the pain threshold. Amantadine does something similar, by a different mechanism. When it comes to supplements, Dr. Morris notes that the science is limited, products are largely unregulated and your vet can help you wade through marketing and science jargon and possibly misleading claims. One of the best known supplements is omega-3 fatty acids, in liquid, capsule or special diet form. Glucosamine and chondroitin joint mixes that are third-party tested may be worth considering. Adequan and Microlactin are also offered for anti-inflammatory properties. As with anything, do your research. Dr. Duerr says that benign supplements don’t cause harm, and that omega-3 fatty acids (fish oil) have the most evidence backing them up. “But there is huge variability in dose, source, etc. EPA/DHA is the one you want, in a dose based on metabolic weight.” He suggests the CSU VTH website as a source for more information, and expresses skepticism about glucosamine based on recent research. Another option to consider when it comes to treatment showcases yet another area where both human and veterinary medicine has made great strides—in physical therapy and rehabilitation. Dr. Morris mentioned that acupuncture, low-level laser, massage and chiropractic treatment can help keep muscles and the nervous system healthy, functioning and strong. That can be part of a formal treatment with an animal physical therapist like Deanna Rogers of Good Life Physical Therapy for animals, or part of a home routine. “We can use exercise to limit development or progression as soon as we have a diagnosis,” she says. “We address overall and joint flexibility, we look at weight, and work in coordination and collaboration with the vet. We strengthen the core, and the bones around the joint to stabilize and slow deterioration.” Rogers also mentions that shockwave therapy and regenerative medicine with stem cells are among the newest treatment options. In addition to regular walks, pet owners can consider water treadmill therapy and swimming. “Now with warm weather here, water therapy can be joint-friendly for obese and arthritic dogs. Just keep them from diving or jumping if there is a concern with their back.” Dr. Duerr concurs, noting that wading at the beach and swimming can be particularly helpful with arthritis of the hips. “We can get good results quickly,” Dr. Morris notes. “Sometimes in a week or two.” “One thing to consider,” Dr. Duerr concludes, “is that every arthritis is different. There are definitely types where we might consider surgery, and every joint is a little different, so a proper diagnosis and tailored approach to treatment is important.” Brad Shannon is a freelance writer based in Loveland.

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