Living Healthy in the High Country 2023

Hiking in the High Country

The best places to enjoy the outdoors

BY CARLI JOHNSON

As the temperature gets warmer, trails in the High Country are defrosting and getting ready for the summer foot traffic. There are so many wonderful opportunities and places to enjoy the great outdoors, but it can be hard to know where to start. Here is a list of places that offer activities for all ages and abilities:

Linville Gorge

Those seeking an adventurous day in the High Country would find Linville Gorge a great experience. Linville Gorge Wilderness offers opportunities for hiking, backpacking, rock climbing, fishing and hunting. The Linville River flows between the Jonas Ridge on the east and Linville Mountain on the west. The river drops 2,000 feet into the valley creating a steep and rocky terrain.

For a view above the clouds, hike Table Rock or Hawksbill trail. Both are out-and-back trails that climb about 600 feet in elevation and overlook Linville Gorge and Lake James. Table Rock is 1.4 miles, while Hawksbill is

2.5 miles. Both trails have a steep terrain and climb but are worth the extra work for the beautiful views.

For more of a stroll through the woods, try the Linville Falls trail. A short, 0.9 mile out and back trail has little elevation and brings you to two beautiful waterfalls.

Grandfather Mountain

When visiting Grandfather Mountain, hikers can opt for the challenging route and climb the Profile Trail. An 8.5-mile out and back trail brings you to Calloway Peak and the mile high swinging bridge.

For those seeking the views without the climb, visitors can enter the attraction at Grandfather Mountain with the purchase of a ticket to access a

shorter hike to the Milehigh Swinging Bridge, as well as access to wildlife exhibits and other museums.

Boone Fork Trail

Closer to Boone and Blowing Rock and off the Blue Ridge Parkway is the Boone Fork Trail. A moderately challenging loop route of 5.2 miles, this trail is great for those looking for a moderately challenging walk in the woods. Along the way, hikers can climb up Hebron Falls, a waterfall that flows and falls over car-sized boulders.

Moses H. Cone Memorial Park

Down the road from the Boone Fork Trail on the Blue Ridge Parkway is Moses H. Cone Memorial Park. The historic

site houses Moses Cone Manor. Once owned by textile magnate Moses H. Cone as a summer retreat, the estate is now owned by the National Park Service for all visitors to enjoy. The park offers up to 13 different trails but here are the best:

Flat Top Mountain Trail is a lengthy hike of moderate challenge. The out-and-back trail is 4.8 miles and 600 feet of elevation gain. The gravel trail is well maintained and takes you to an old fire tower that offers views of both Boone and Blowing Rock.

The Bass Lake Loop Trail is a shorter 0.9-mile hike that circles Bass Lake below Moses H Cone Manor. Both trails are heavily trafficked in the summer months but offer

Upper Linville Falls accessible via the Linville Falls Trail.

The summit of Elk Knob offers panoramic views of the High Country. The moderately challenging trail climbs 960 feet of elevation.

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wonderful views and are easily accessible.

Elk Knob State Park

Looking to avoid the Parkway on busy weekends? Elk Knob State Park is located 20 minutes from Boone and offers three different trails. The state park offers spots for picnicking, camping and hiking.

The Elk Knob summit trail is a 3.8-mile, moderately challenging route that offers an outstanding panoramic view. This is a well maintained out-and-back trail with 960 feet of elevation gain.

The High Country has an abundance of opportunities for folks to enjoy the great outdoors. While exploring the trails remember to respect the wildlife, stay on developed trails, bring adequate amounts of water and leave no trace. The Carolina blue skies and deep greens of the Appalachians are awaiting your arrival.

The Moses H. Cone Manor on the Blue Ridge Parkway is a great spot for a picnic or hiking. The manor offers great views and a variety of hikes.

Be Natural Market

Thereisarevival going on in our world. What is this revival? It is our changing behavior as consumers and involves being selective not only in the things we buy,but also in paying attention to the global impact of those things we purchase. Equally important, it is the need to carefully consider what we put into our bodies and what the wordhealthy really means. This new way of being and doing is fostering awhole new group of consumers and awhole new consciousness. Folks who carenot only about themselves but also our planet and our impact on Mother Earth for futuregenerations. We at Be Natural Market understand this concept intrinsically.Itresonates with us. It has helped to for mand shape our business model and per meates everything we do as an independent health food storeserving our mountain community. This healthy revival extends not just to foods but to supplements, personal careand so much more!AtBe Natural Market we areproud to be part of this movement. We believe in providing products that promote a healthy lifestyle. So, whether you arelooking for organic produce, organic bulk foods, vegan and vegetarian options, local meat, eggs and poultry or awide array of minerals, supplements, and homeopathic medicines, Be Natural Market has got you covered. We focus on vetting and selecting only the best health products for our customers. And our friendly and knowledgeable staffwill help you to make the healthy choice decisions that areright for you.

We also know how hectic everyday life can be and are pleased to offer online shopping through our Webcart services. Just place your order online and pick it up the very same day.Visit BeNaturalMarket.com and follow the link.

Located at 273 Boone Hts Drive in Boone, Be Natural can provide you with aone stop shop for all your health food storeneeds. So, whether it’sa full in-storeshopping experience, abrief visit for some staple items or just to stop in and say “hi”, Be Natural Market is therefor you. Be Natural Market. Come in and see what healthy looks like.

Shedding light on taking care of your mental health

BY GRACE FICARA

After the holidays, when winter in the High Country has taken root, other lingering feelings may start to creep in. Guilt, doubt, grief, depression and anxiety fall onto shoulders like snow falling on the mountain top.

Ashley Hosey of Woven with Lotus Counseling and Psychological Services wants to shed some light on tips, tools and therapy resources to fight off seasonal depression. Hosey, who attained her master’s degree in Clinical Psychology at Western Carolina University, said that most patients tend to see her in the winter months

and then slowly taper off when the weather becomes warmer.

Hosey said during the holiday season, people feel pressured into being their happiest selves. Pressure to be happy during the “happiest time of the year” can weigh heavily on people, especially if someone is missing from Christmas dinner or triggers arise from being home during the holidays.

When the glitter from the New Year wears off, most people’s resolution becomes seeking counseling for their mental health.

“Yes, it can be happy for some and it can be really miserable for others,” Hosey said. Hosey practices multiple

types of therapy to treat patients, including dialectical behavioral therapy, internal family systems and hypnotherapy.

Hosey said she uses a more holistic approach to therapy, with hypnotherapy being a “top down” approach. Hypnotherapy is used for people who want to become more aware of what’s going on in their bodies, which starts with the mind and works its way down.

“People are scared I am going to hypnotize them to ‘bok’ like a chicken,” Hosey said.

While Hosey practices traditional treatment with holistic elements, Aimee Williams takes on a more extreme holistic approach. This includes looking at astrological charts and feeling through physical ailments that usually stem in the gut.

Williams, owner of Golden Circle Alchemy, is a certified clinical hypnotherapist who also uses aromatics and herbalism to help people who are struggling with their mental health.

“There are several things that can be looked at when assessing mental health and trauma responses in an astrological birth chart,” Williams said. “Mercury is our communication planet. This shows us how we communicate, how we process things mentally, and how we understand the world around us.”

Both women have experienced skepticism in relation to their holistic approach to mental health, but Williams

believes healing is about mindfulness and awareness. Williams said if you have the mindset that something will make you feel better, it most likely will. If you’re skeptical about it, it won’t.

During winter, or at any point in a year, Hosey shared tips on how to help fight off the storm clouds of the mind. She suggests investing in a sun lamp, which mimics natural sunlight and can help the body feel better. She also suggests getting outside whenever the sun is out, physical activity and remembering that everything on social media is just a “snapshot” of a person’s life. She said it can be hard to see people surrounded by clear skies and beach waves on social media when the High Country is drowning in rain or covered in snow.

Most people these days tend to stray away from therapy due to not only negative stigma, but also finances. When insurance premiums rise, people feel like they can’t afford to stay in therapy. For anyone seeking help and counseling, Hosey recommends “shopping around” for a therapist that best suits your needs.

“Reach out. Just do it. Try to find your person,” Hosey said. “There are many therapists. We are all people. We all have different personalities.”

Regardless of season, one may look to the mountain top, seek out a local counselor or professional to achieve a sunny disposition.

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Aimee Williams, owner of Golden Circle Alchemy, offers advice on maintaining and achieving a healthy mental state.

Never been the same since you had COVID?

Maybe you have long COVID

BY BLUE RIDGE INTEGRATIVE HEALTH

As much as we would all like to put COVID behind us, it’s still here, and so are its effects. Some people have bounced back quickly after being infected with COVID. Others experience so-called Long-COVID, symptoms that persist long past the initial stages of the illness. We at Blue Ridge Integrative Health see patients every week who tell us they

feel like they’ve never fully recovered or are dealing with symptoms they’ve never had before.

Symptoms are wide-ranging. The most common by far is fatigue. Here’s a list of some of the most common. There are general symptoms: Tiredness or fatigue that interferes with daily life; symptoms that get worse after physical or mental exertion; and fever (not an exhaustive list). People are also experiencing symptoms with their heart and lungs, such as cough, shortness of breath, chest pain and fast or pounding heartbeat. Brain fog is another huge symptom, as well as issues with sleep, depression/anxiety,

and headaches. It can impact the digestive system causing stomach pain and diarrhea. And another huge symptom we see is joint or muscle pain, as well as changes in the menstrual cycle. If you are dealing with any of these symptoms, you could be a “long hauler,” one of millions of people who are dealing with these sometimes-debilitating health issues. While there is not much in terms of treatment from conventional medicine at this point, there are things you can do, too. Health begins and ends at the cellular level and by focusing on cellular health, you’re able to optimize cellular health to combat the effects of

long COVID. Due to the widespread nature of this condition, a multi-pronged approach is best. Optimize your cells.

1. Antioxidants and targeted nutrients can help reverse the damage to cells caused by COVID and can also optimize your immune system. One recommended in glutathione, which comes in different forms, some more bioavailable than others. The goal is to heal and repair the cells while reducing inflammation.

PEMF

2. Pulsed Electromagnetic Field therapy is one of the few therapies that has shown to be beneficial for long COVID. You can think

of it as recharging your cells, like a battery. It has been proven effective to help with immune issues, including autoimmune, of which new research is showing an autoimmune component to long COVID. Side effects are more energy and decreased pain. Sleep.

3. Sleep is essential for healing and recovery, as well as helping to restore adrenal function, which also plays a role in healing. Be sure to get a minimum of eight hours, and you may need closer to 10.

Anti-inflammatory diet.

4. The goal is to reduce inflammation in your body, so you want to avoid eating

Meet Some of Our Heroes

foods which cause inflammation and incorporate more foods that are known to be anti-inflammatory. Nutrition can go a long way towards healing, especially when done in combination with other modalities.

COVID has not only changed our lives, but it’s also changed our health and the way we function. We have seen so many people who are suffering with long COVID, that we have put together a program designed at addressing cellular health and promoting healing. If you’re interested in finding out more, or would like to see if you’re a candidate, please call Blue Ridge Integrative Health at (828) 237-6566.

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“Four months after Istar ted care, Ihave seen improvement in 8biomarkers, have more energy, no joint pain, and vir tually no headaches or gut issues. I’ve lost 25 pounds and feel the best Ihave in years. I’m able to enjoy life again. Dr. Torrey and his staf f are wonder ful!”

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2021

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Eating healthy in the High Country

BY JONY APOLINAR

Nutrition is a crucial aspect of maintaining a healthy lifestyle, especially for those living in rural counties where access to nutritious food can be limited. However, with a bit of background knowledge and conscious effort, one can still enjoy nutritious meals regardless of location.

The United States Department of Agriculture (USDA) provides information and resources on nutrition and healthy eating. According to the USDA, a healthy eating pattern includes a variety of nutrient-dense foods from all food groups, such as eating a balanced diet that includes fruits, vegetables, whole grains, lean proteins, dairy and healthy fats that can provide numerous health benefits. Learning to incorporate foods such as healthy greens and lean proteins can be a hassle, but the outcomes of eating these tasty foods can help maintain a healthy weight and improve overall health.

It’s important to note that in rural areas processed and fast foods may be more accessible than fresh produce, but these types of foods are often loaded with unhealthy fats, salt and sugar. This can lead to a host of chronic health problems like obesity, heart disease and Type 2 diabetes. That being said, it’s important to be

mindful of portion sizes and to limit excess consumption of these foods, as their risks can often outweigh the benefits.

Dr. Alisha Farris, Professor of Nutrition at Appalachian State University, shared more insightful conversations on how to stay healthy, especially living in a rural area.

“Things I try to keep in mind are centered around

the quality of the food. All foods can fit in our cart, but I try to have more items in my cart that will provide me with nutrients than items that don’t provide as many nutrients.

I also recommend purchasing several fruit and vegetable options because I find if they are around, I’m more likely to eat them and my family is more likely to eat them,” Farris

said. “A healthy diet in rural areas can be a challenge sometimes, but can also be a benefit if you are in a rural area with local farmers. Local farmer’s markets are great places to find healthy foods. If your budget is tight, however, dollar stores have been expanding to sell items such as canned or frozen fruit and vegetables and have begun carrying

some whole grain items, too. These stores are now commonly found in low-income rural communities, and while they may not carry fresh produce, canned and frozen items are healthy alternatives.”

Consider participating in community-supported programs such as visiting the local farmer’s market. These options not only provide you with fresh

produce, but they also support local farmers and the High Country community. And as a final reminder, Dr. Farris shares, “I think it’s important to remember, you don’t have to eat perfectly to be healthy. A good goal is to simply eat nutrient-dense foods more often than non-nutrient-dense ones. Food is more than just health, it is also really fun.”

PHOTO BY JONY APOLINAR

Fresh fruits and vegetables, including peppers and other garden-grown products, can provide key nutrients to help one maintain optimal nutritional health.

Maintaining healthy living through the golden years

BY JONY APOLINAR

As we grow older, health should be seen as a priority and not something to be taken for granted. Seniors, who are often 65 years of age or older, require specialized health care to maintain their overall well-being and independence.

An important factor in maintaining good physical health in our older years involves remaining active and exercising to keep the body in fit condition. Many area senior centers offer opportunities for area residents to take advantage of available exercise and activity programs to help maintain.

Philip Adams, director of Avery County Senior Services, shared the importance of exercise to seniors’ overall health and well-being.

“Tai Chi for arthritis is an excellent exercise because it’s offered here at the senior center and at the YMCA,” Adams said. “This exercise is gentle and worth doing weekly. I would also say to try and always find ways to exercise, even if it is just chair exercises.”

Adams also noted that there are resources available online where seniors can find examples of exercises and also to connect with others when it comes to physical fitness and overall health.

“We have a YouTube page available through our center, as well as our Facebook page with different exercises and announcements,” Adams said.

Adams also provided suggestions for seniors that are good general guidelines for monitoring one’s physical condition and general health.

“Watching one’s diet and talking to your doctor about cholesterol as well as diabetes with age is important,” Adams said. “It’s also important to know that medication and healthy life choices are important, but the best medication is making healthy

choices and exercising.”

The Centers for Disease Control recommends that seniors should visit their doctor at least once a year for a routine checkup. During this visit, the doctor will assess the senior’s overall health, review their medications, and perform any necessary tests. Seniors should also have regular screenings for conditions such as high blood pressure, cholesterol, colorectal cancer, and other age-related health issues. As for physical exercise, this can include activities such as walking, swimming, or light weightlifting. Seniors should also maintain a balanced diet that is low in salt, saturated and trans fats, and added sugars.

In rural areas, such as what is found in the High Country, it can be difficult for seniors to access the resources they need to maintain their health. However, there are several things that seniors can do to improve their health in these areas. For example, seniors can join local community organizations, such as senior centers found within Avery, Ashe and Watauga counties, where they can participate in physical activities and social events. Additionally, one can also look for local transportation options, such as volunteer driver programs, to make it easier for them to attend doctor’s appointments and visit grocery stores for healthy food options.

It is also important for seniors in rural areas to stay connected with their friends and family. This can help to reduce feelings of isolation and improve their overall mental health, especially during the winter when Vitamin D intake is low. Furthermore, seniors can also seek out mental health resources, such as support groups or counseling services, to help cope with stress and day-to-day problems. By following these recommendations and seeking out resources, seniors can live healthy lives well into their golden years.

Attention to overall wellness is key as individuals advance in age.

Donating blood is not only important, but imperative Health care system relies on donations to replenish reserve

BY MOSS BRENNAN

Why Donate Blood? This simple, safe gift is often underestimated — and in short supply.

The health care system relies upon a continuously replenished reserve of blood in order to operate. It shouldn’t be so hard to meet that requirement. After all, almost everyone over the age of 17 is eligible to give blood. Yet doctors and nurses often struggle with huge deficits as too few donate because they misunderstand the need or the process. Others are simply unaware of how important this life-giving donation can be.

The Blood Connection serves the High Country as they provide blood to Watauga Medical Center and Charles A Cannon Jr. Memorial Hospital.

“Blood donation is not just important, but imperative. Lifesaving blood products cannot be made in a lab – they must be donated from one neighbor to another. As the sole blood provider for Caldwell UNC Health Care, you can feel good knowing your blood donation is directly impacting the lives of your neighbors in need,” said Katie Smithson, Partnerships and Media

Supervisor for The Blood Connection.

Smithson said they are seeing an improvement in donor turnout across the region, and the blood supply in their srevice area is currently stable.

“While things are in a good spot right now, just one large trauma or hospital request can greatly affect our inventory and deplete the supply, so it is important that our community members donate blood regularly, whenever they are able, to ensure that the inventory levels are always strong,” Smithson said.

Here’s a look at why it’s no important, and how you can get involved.

Huge benefits

Like any other charitable donation, there are feelings of community and goodwill associated with giving blood. But there’s more to it – much more – as your blood bolsters the sick and injured through health care emergencies and surgery. At the same time, there may be a health benefit for you, too. Donors are given a quick health check before giving blood, and there may be important health care indicators found in the results. They check pulse and blood pressure, body temperature and hemoglobins. If your

numbers are off, that could be an early sign that there are issues of your own to discuss with a doctor. Either way, you’ll potentially be saving a life.

How it works

First, you must be in good health. Other basic requirements for donation include age restrictions, which can depend on the state. You’ll also have to weigh a certain amount. You may only donate once every 56 days, and up to six times per year. There is no upper age limit, so long as you’re well and there are no limitation on your activities. If you’re on antibiotics, they’ll evaluate to determine if it’s a bacterial infection since that could be transmitted by blood. Diabetics may donate, but

there are certain restrictions for other health issues, including some cancers and HIV.

Before you go

The American Red Cross recommends that donors eat a light meal, and drink plenty of fluids before giving blood. Bring a driver’s license or other forms of identification, and the names of any medications you are currently on. Wear a short-sleeved shirt or one with sleeves that can be comfortably rolled up. If you’re feeling apprehensive, or are worried about your ability to drive after giving, bring a friend along for support. They’ll likely have a light snack and water, but bring your own if you’d like.

Dawn Collins, a phlebotomist, prepares to draw blood for donation from Diana Peransky at a local blood drive.

Making Futuristic Healthcare Technology aReality in the High Country!

Imagine your life with less pain and greater mobility! Dr.Denman is no stranger to pain. Ahealthcareprovider since 1988 he’streated over 17,000 patients and now provides SoftWave Tissue Regeneration Therapy in addition to spinal decompression, PEMF (Pulsed Electromagnetic Field) therapy and customized peripheral neuropathy treatments in the Shops@Shadowline at HIGH COUNTRYPAIN RELIEF in Boone.

His longevity in practice has been fueled by one constant passion ignited at 16—to help patients naturally! Utilizing safe and effective alternative therapies for decades, Dr.Denman welcomes patients who want to prevent surgeries, have declined opioid-based pain management programs and others who’ve simply given up hope due to failed treatment options offered elsewhere.

Licensed to treat patients for chronic pain, through state-of-the-art technology that can, improve the quality of life you deserve! His dedication to excellence has given HIGH COUNTRYPAIN RELIEF areputation as apremierepain relief clinic even drawing patients from South Carolina to Tennessee— Our patients have a90% satisfaction rate!

Many patients have been able to restoretheir quality of life through the services of HIGH COUNTRYPAIN RELIEF.Tous, every patient is unique. We believe that your conditions and symptoms areunique and deserve special attention. That’swhy we focus on you and get to know you as avalued member of our extended family.

Known simply as “Dr.D”topatients, he’saseasoned expert who offers arevolutionary treatment to patients. That treatment is called SoftWave TRT. It’sthe very same treatment that alleviated his own chronic shoulder injury,plaguing him for 20 long years. Denman says, “The ramification of shoulder surgery and recovery for me was unimaginable. It was not an option. How was Igoing to runmypracticeand take caremypatients, when Iwas the patient?” In this, the Denman’s happened upon an important realization. They had tapped into one of the best-kept secrets in healthcareand it wastime to bring this medical breakthrough to the Boone area.

SoftWave TRT: The Pain Management of the Future

SoftWave TRTisextracorporeal shockwave therapy.This therapy uses electro-hydraulically produced supersonic sound waves traveling 5times faster than the speed of sound that create ashearing force on human tissue, triggering apositive biological response.

Dr.Denman’spractice serves those who may have lost hope, fearing the permanency of pain and suffering due to injury or long-term illness. SoftWave TRTpresents an all-encompassing, effective solution and he believes 2023 will see the softwave therapy movement reach all counties in the High Country!

We arepleased to offer Extracorporeal Shockwave Therapy or ESWT anon-surgical, non-invasive procedureused to heal knee pain, shoulder pain, low back/hip pain, chronic plantar fasciitis,achilles tendonitis, tennis elbow,shoulder tendonitis, and other chronic or acute conditions. ESWT benefits patients because their condition can be treated extracorporeally, meaning outside of the body.Important to note: It’snon-invasive, so no lengthy recovery period and virtually no side effects or time offfromwork!

Call Today! (828) 386-1888

HIGH COUNTRYPAIN RELIEF offers a $49 New Patient Special (includes consultation, examination &firsttreatment) to deter mine if you qualify for this Futuristic HealthcareTechnology

Vaping a concern in teens

School nurses warn of harmful effects

BY EMMA SHEW

Student use of electronic cigarettes, or vapes, has been an area of concern for a lot of schools for a long time.

According to president of the School Nurse Association of North Carolina Shelly Klutz, vaping is still

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a prevalent issue at the schools.

“Kids want to try it, not realizing that it is a drug. It’s a very addictive drug,” Klutz said. “They start it, and before they know it they’re addicted.”

According to the “Know the Risk” campaign done by the office of the U.S Surgeon General, teens who regularly use and are addicted to nicotine are more likely to form other addictions later in life.

This campaign also warns teens on the chemicals contained in e-cigarette aerosol, which contain “harmful chemi -

cals, including nicotine; ultrafine particles that can be inhaled deep into the lungs; flavoring such diacetyl, a chemical linked to a serious lung disease; volatile organic compounds such as benzene, which is found in car exhaust; and heavy metals, such as nickel, tin and lead.”

Klutz said her biggest concern about chronic e-cigarette use are the long-term symptoms and health risks associated with inhaling aerosols.

“Our biggest health concern is going to be breathing,” Klutz said. “What kind of damage is happen -

proposed individual risk-based questions will not compromise the safety or availability of the blood supply.

ing to their lungs?”

Klutz also listed bronchial swelling, increased risk of cancer, chronic coughing, nicotine poisoning, and modified e-cigarette cartridges as other concerns with vaping in the high school.

“What scares me the most in a school setting is things being put in it, and not knowing what’s in it,” Klutz said.

She said when students present to the nurse’s office with adverse symptoms from hitting a modified cartridge, they have to seek further care at the hospital.

Klutz said unless the student goes to the hospital to do a drug panel, there is no way to tell what kind of substances the cartridge has been filled with.

“The big fear is fentanyl,” Klutz said.

While Klutz and school faculty focus on vaping prevention, there are also several resources for students trying to quit vaping.

“QuitNow is a big resource for students,” Klutz said. “It’s confidential, you can call or you can text and they’ll guide you through ways to quit.”

Klutz said that with physicians orders, cessation tools such as nicotine patches and nicotine gum can be ordered to the high school to help students quit.

There is also a substance abuse counselor available to students trying to quit.

“We develop really good relationships with our students,” Klutz said. “We do a lot of nursing assessments and a lot of one-on-one counseling. We’re trying to educate them and provide them the resources to let them know who they can reach out to to get help.”

Recent proposed changes

The FDA has recently proposed changes from time-based deferrals to assessing blood donor eligibility using gender-inclusive, individual risk-based questions to reduce the risk of transfusion-transmitted HIV. This proposal is in line with policies in place in countries like the United Kingdom and Canada. These draft recommendations are based on the FDA’s careful review of available information, including data from other countries with similar HIV epidemiology that have instituted this approach, as well as ongoing surveillance of the U.S. blood supply. Based on the available data, the agency believes the implementation of the

“Whether it’s for someone involved in a car accident, or for an individual with a life-threatening illness, blood donations save lives every day,” said FDA Commissioner Robert M. Califf, M.D., in a press release. “Maintaining a safe and adequate supply of blood and blood products in the U.S. is paramount for the FDA, and this proposal for an individual risk assessment, regardless of gender or sexual orientation, will enable us to continue using the best science to do so.”

Under the new proposed guidance:

• The time-based deferrals for men who have intercourse with men (MSM) and women who have intercourse with MSM would be eliminated.

• The current donor history questionnaire would be revised to ask all prospective donors about new or multiple sexual partners in the past three months.

• Prospective donors who report having a new sexual partner, or more than one sexual partner in the past three months, would then be asked about a history of anal intercourse in the past three months.

• All prospective donors who report having a new sexual partner or more than one sexual partner and had anal intercourse in the past three months would be deferred from donation.

• Under this proposal, a prospective donor who does not report having new or multiple sexual partners, and anal intercourse in the past three months, may be eligible to donate, provided all other eligibility criteria are met.

Other considerations in the

guidance include:

• No change in the donor deferral time periods for other HIV risk factors, including for individuals who have exchanged intercourse for money or drugs or have a history of non-prescription injection drug use.

• Any individual who has ever had a positive test for HIV or who has taken any medication to treat HIV infection would continue to be deferred permanently.

• Blood establishments would still be required to test all blood donations for evidence of certain transfusion-transmitted infections, including HIV, hepatitis B and hepatitis C.

Proposed guidance related to pre-exposure prophylaxis (PrEP) or post-exposure prophylaxis (PEP):

• Those taking oral medications to prevent HIV infection such as PrEP or PEP would be deferred

for three months from their most recent dose.

• Those taking injectable PrEP to prevent HIV infection would be deferred for two years from their most recent injection.

• Some blood establishments currently have deferral policies related to the use of medications to prevent HIV infections.

• The available data demonstrate that the use of PrEP and PEP may delay detection of HIV by licensed screening tests for blood donations, potentially resulting in false negative results.

As part of the FDA’s established process, the proposal will be open for public comment for 60 days. The agency will then review and consider all comments before finalizing this guidance, which would then be implemented by the nation’s blood collection establishments through an updated donor history questionnaire.

Exercise is key to a healthy lifestyle

BY MOSS BRENNAN

Exercising is usually thought of as a way to remain fit, but there’s a broad range of benefits beyond that, including better health, a reduction in stress and mood enhancements.

Our busy lives can make it difficult to get to the gym, but it remains one of the most important things you can do in terms of self care.

Getting Started

If you’ve settled into a more sedentary lifestyle, it’s critical not to overdo it when beginning a new exercise program. There’s a period of adjustment, both in terms of determining the right schedule and in finding the right duration and limits for your routine. Overdo it, particularly early on, and you might risk becoming overwhelmed and end up right back on the couch where you started.

“For someone who wants to begin working out, I would recommend starting with walking and general movement initially, along with working with a coach or trainer to set up a program specific to their individual needs and any limitations they may have,” said Jodi Cash, owner of Train4Life in Boone. “There is so much misinformation about exercise and nutrition, and someone can get injured if they aren’t careful when beginning a new fitness program. You don’t need to try to achieve your goals all in the first week, and taking smaller, consistent

steps with exercise and nutrition is the best way to achieve lasting results.”

Begin with a regimen that takes into account other responsibilities. Eventually, you could settle on a full hour each day, or perhaps more, depending on your personal parameters. Adding time in small intervals smooths the transition, and keeps new gym members from wearing down early on.

Make sure you exercise three to five times a week for maximum positive impacts.

No matter the approach, give yourself some down time for recovery. Also, remember that these daily goals — whether it’s a half hour, an hour or more — don’t have to happen all at once. Breaking exercise routines into smaller chunks can help you stay on the right track when other duties call.

Your Path to Well Being Physical activity unlocks the secrets to better living in so many ways, from stress reduction to cardiovascular health. The American Heart Association recommends some 150 minutes of moderately intense aerobic activity per week, a goal that’s easily achieved with the right kind of regimen at your local gym.

Regular workouts provide opportunities for reflection and problem-solving, while exercise also releases endorphins — a group of neurotransmitters that make us feel good.

“I think people should workout because there is no medicine or magic pill that is going to give you all the benefits that you can get from exercising,” Cash said. “Many of the negative aspects that people associate with aging really come from lack of movement more than just getting older. Exercise is just as great for mental health and stress relief as it is for physical health. My business is Train4Life, because I truly believe that by exercising you are training yourself to be better able to handle whatever life brings you.”

In both cases, significant stress reduction can follow. Visits to the gym can also increase self confidence, help you wind down and relax, improve your mood and address a mild sense of depression, according to the Mayo Clinic.

Think of it almost like motion-based meditation. A trip to the gym takes your mind off the distractions and irritations of the day, while giving you a chance to set and achieve regular goals.

“Exercise has many benefits, depending on what type of exercise you’re doing. Cardiovascular exercise will help strengthen your heart and lungs, help reduce stress, help reduce anxiety, improve weight loss efforts, and help to reduce the risk of developing diabetes, just to name a few,” Cash said. “Strength training exercise will also

PHOTO COURTESY JACOB LUND

Sometimes finding advanced success at the gym requires more expertise, and that’s where trainers come in.

ACHOO! Seasonal allergies in the High Country

BY CARLI JOHNSON

The days are getting longer, the temperatures are getting warmer and allergy season is just around the corner. Residents of North Carolina are no strangers to the itchy eyes, stuffy nose and other bothersome symptoms that come with the change in seasons. But what is there to do?

Here is a list of tips to help settle the allergy symptoms this spring:

What are allergies?

First, let’s clarify. Allergies are a reaction by your immune system to a foreign substance. This can be anything like pollen, animal dander, chemicals or mold. When the allergen is inhaled or comes in contact with your skin, your immune system releases chemicals to attack the invading substance. This is what causes symptoms

EXERCISE

CONTINUED FROM PAGE 15

like runny nose, itchiness, watery eyes or rashes.

Allergies can affect people of all ages, races and lifestyles. It most commonly affects children, but can affect people at any age. There also appears to be a genetic predisposition toward developing allergies, if a child has a parent who struggles with allergies, it is more likely the child will as well.

What allergens are in the High Country?

According to Blue Ridge Ear, Nose and Throat, tree allergens are present from February through June, grass allergens from April to September and ragweed allergens from July to November. Tree allergies include maple, oak, cedar, birch and locust. Grass allergies include timothy, Johnson and Bermuda.

Seasonal allergies are often difficult to avoid. However, steps can be taken to limit exposure like staying

Seasonal allergies can include symptoms that include nasal swelling and irritation, watery eyes and sneezing.

indoors during peak pollen times. Keeping track of the pollen count through local news stations or weather reports can help determine what days are best for you to spend time outside. Many experts recommend avoiding outdoor activities

in the morning as pollen counts tend to peak in the morning.

How can allergies be treated?

There are a lot of different options when it comes to treating seasonal allergies.

Taking the steps to avoid being outside during peak pollen times is helpful but not always possible. There are plenty of over-thecounter remedies like oral antihistamines or nasal sprays that can help.

When home remedies are

not enough, there are medicinal routes you can take. Getting tested for allergies can help determine what you specifically need to avoid and can help identify what treatments will work best for you.

Allergen immunotherapy is a series of allergy shots that desensitize your immune system to the substances you are allergic to. The injections contain tiny amounts of the substance that causes allergies. The goal is that over time, the immune system will reduce its reaction to the allergen, lessening symptoms.

Nip those allergies in the bud!

Think ahead and be prepared by taking the best measures to protect your health. Reach out to a medical professional to learn more about your allergies and how to treat them. Keep track of the pollen levels and avoid the early mornings outdoors.

help reduce stress and anxiety, strengthen muscles and joints, improve weight loss efforts, and improve flexibility and mobility, along with many other benefits.”

Do I Need a Trainer?

Sometimes finding advanced success at the gym requires more expertise, and that’s where trainers come in.

They can also play a key role in motivating exercisers. Trial offers to get started with these professionals are sometimes

offered, followed by a deeper commitment for regular sessions. Together, you can achieve fitness goals more effectively and often on a shorter timeline. Here’s a more in-depth look at what the right training partner can provide.

Meeting Goals

Gym members, in particular new ones, typically have a goal or set of goals that follow certain general guidelines: They may want to tone or build specific muscle groups, decrease pain in the back or joints, improve posture, increase flexibility or pump up their metabolism. Trainers

can develop a specific program to help accomplish those goals in a more targeted way, saving time and money. They also have valuable experience in creating a routine for warm ups and cool-down periods to help reduce injury — a key element to exercising that many either don’t know enough about or wrongly disregard.

Helping with Intensity

Even a seasoned gym member can end up wasting time on routines that don’t help achieve their larger aims. Trainers make sure every action leads directly to the desired reaction. They also play a critical role in keeping gym

members on track. Starting an exercise regimen is much easier than sticking with it. Trainers are tasked with making sure exercisers are focused and moving forward — even when work, family and other responsibilities make it difficult to stay on track. If you’ve ended up quitting after starting a prior workout, it’s likely to happen again. Trainers provide a critical back stop. And as they push you, you’ll be getting the most of your scheduled workout.

Building Consistency

Amateur exercisers often struggle with following the basic strategies that lead to the best

result, or even getting to the gym on a regular basis. Trainers add another layer of motivation to exercise, and they also hold gym members accountable to the agreed-upon regimen. They help maximize busy patrons’ workouts, too. Most people these days have a very limited amount of time to exercise. Trainers make sure not a moment is wasted by focusing on the most efficient routines. The best trainers even work to better position exercisers on the days when they’re not in the gym, discussing things like sleep patterns and eating habits.

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Live to be 100, see like you’re 20

Age doesn’t have to stop you from seeing clearly, especially with the many improvements in technology over the past several years

BY GRAYSTONE EYE

Routine eye and vision examinations are an important part of preventative health care, as many eye and vision problems have no obvious signs or symptoms. As a result, individuals are often unaware that problems exist. Many systemic diseases can manifest in the eye, and

frequently the eye may be the first place in the body that shows these signs; therefore, early diagnosis and treatment of these conditions are essential for maintaining good vision and eye health. Detection of cataracts is also essential in their early stages, to follow progression and determine when surgery will be needed. Many people have heard

of cataracts, and may have even been diagnosed with them, or had surgery to remove them – but most aren’t sure what they really are. A cataract is a clouding of the eye’s natural lens, which helps with focusing, and is found right behind your iris (the colored part of your eye). Cataracts are a normal part of aging, but

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left untreated, they can cause gradual loss of vision, or even blindness. The surgeons at Graystone Eye can help restore vision with laser-assisted cataract surgery, which is one of the safest and most commonly performed surgeries worldwide.

Our LENSAR laser’s imaging system provides your surgeon with a detailed, reconstructed 3-D view of your eye. This advanced imaging, combined with the LENSAR laser, reduces the potential for human error and provides more precise measurements and incisions. Undergoing laser-assisted cataract surgery can result in a better visual outcome, as the procedure is tailored specifically for you.

Cataract surgery with a basic lens implant is typically covered by insurance when declared medically necessary by your ophthalmologist. Choosing to have cataract surgery is the first step in improving your vision; but equally important is selecting the best intraocular lens (IOL) that fits your lifestyle and vision needs. In addition to standard lens implants histor-

ically used for cataracts, Graystone Eye also offers Advanced Technology Lenses. Our staff is dedicated to assisting patients in understanding their lens options, while also taking everyday activities into consideration.

Both traditional cataract surgery and laser-assisted cataract surgery use ultrasonic energy to divide the natural lens into segments for removal. Laser-assisted cataract surgery allows this division to be made quicker, with less ultrasonic energy and causing less strain on the eye’s delicate tissues.

So, what is expected? Your doctor, optometrist, or you will schedule a consultation with the Graystone Eye specialist who will perform your surgery. A comprehensive eye and vision examination will include: a patient medical history, visual acuity, preliminary tests, keratometry, refraction, eye focusing, eye teaming and eye movement, and an overall eye health evaluation. If surgery is needed, our schedulers will make arrangements for your procedure at the Graystone Eye

People need regular check-ups, screenings

Helps prevent certain diseases and conditions

BY LILY KINCAID

Staying on top of scheduled visits and wellness checks is a huge part of preventing chronic issues and illnesses.

One component of preventative care is maintaining healthy behaviors, such as eating well and staying active. However, getting regular screenings, checkups and vaccinations is a key aspect of preventative care.

Your physician will run regular screenings to track high blood pressure, diabetes, weight gain, vision problems and cancers, among others. The following are some of the most common screenings people should receive, depending on age, gender, family history and risklevel.

Diabetes

In general, adults should get checked for diabetes every three years, according to the Mayo Clinic. Those with prediabetes should get tested more often. Appalachian Regional Healthcare System recommends those with the following risk factors should be tested:

• Obesity

• 45 years or older

• Family history of diabetes

• History of gestational diabetes

• Being physically active less than three times a week

• Non-alcoholic fatty liver disease

ARHS offers Prevent T2, which is a lifestyle intervention program created by the Centers for Disease Control and Prevention. Prevent T2 is a 12-month program that starts once there are enough people signed up for the Cohort. In order to join the program, participants must:

• Be at least 18 years old

• Be overweight (BMI 25 or greater)

• Have no previous diagnosis of Type 1 or Type 2 diabetes

• Have established risk factors for developing type 2 diabetes or have been diagnosed with pre-diabetes within the past year or previously with gestational diabetes

To learn more about joining Prevent T2, visit apprhs. org/diabetes/

PAP/HPV

Pap tests collect cells from the cervix in order to test for cervical cancer. Most of those who receive abnormal cervical results are either experiencing early changes that can be monitored or will be diagnosed with human papillomavirus infections, according to the National Cancer Institute. Women should start getting Pap tests at 21, and if the results are normal, they should get tested every three years after that, according to the CDC. For women ages 30 to 65, doctors may recommend a Pap test, HPV test or both, depending on risk factors and family history. If the solo HPV test or the combined test have normal results, women can wait five years until they are tested

again, and three years after receiving normal results on a Pap test. Typically, women older than 65 do not need to be screened anymore, unless they have a history of abnormal test results or cervical cancer, according to the CDC.

Blood pressure

There are many risk factors for high blood pressure, including:

• Consistently elevated blood pressure (between 120/80 mmHg and 129/80 mmHg)

• Diabetes

• Unhealthy diet

• Physical inactivity

• Obesity

• Tobacco use

• Excessive alcohol use

• Family history of high blood pressure

Individuals who are 40 years or older, or are at risk of developing hypertension, should get tested once a year. Individuals ages 18 to 39 without risk factors should get tested every 3 to 5 years.

Cancers

Women 40 years and older should get a mammogram

to be screened for breast cancer every one or two years, according to ARHS. Women who have had breast cancer, problems with their breasts or a family history of breast cancer may need to start getting screened before 40 and may need to get tests more often.

ARHS offers 3D Mammography, which allows professionals to get a better assessment of the size, location and shape of abnormal tissue. This increases the rate that cancers are found at an earlier, more treatable stage, and also decreases the rate of false positives, according to ARHS.

Everyone should begin getting screened for colorectal cancer at age 45, and should get screened on a regular basis after that depending on doctor recommendations. Additionally, men should be screened for prostate cancer as they age, though the exact age at which testing should begin and the frequency of tests depends on the individual, according to the CDC. Men should consult with their doctors to determine

whether or not they are in need of a screening.

Heart disease

Heart disease and other heart-related ailments do not just happen to older adults, and the CDC warns that more and more younger people are experiencing heart issues. The following are risk factors for heart disease:

• High blood pressure

• High cholesterol

• Smoking

• Obesity

• Diabetes

• Physical inactivity

• Unhealthy eating habits, particularly high-sodium diets

Individuals who are at risk for heart disease, including those who have a family history of heart problems, should speak to their provider to discuss what their best plan for preventative care is.

Other concerns, including risk factors or family history of other conditions, should be brought up to your doctor. Your provider will determine what screenings you need and when.

CONTINUED FROM PAGE 20

Surgery Center or hospital and will provide you with detailed instructions along the way. The surgeons of Graystone Eye always consult with your medical doctor if there are questions regarding your general health prior to surgery. (An important bit of information: Laser-Assisted Cataract Surgery is only available at the Graystone Eye Surgery

Center; sadly, the hospital does not offer that technology at this time.)

What happens on the day of surgery? You will report to the surgery center or the hospital at your scheduled time, and will receive all the necessary medications and anesthetics needed for your procedure. Cataract surgery is performed by a special ultrasound procedure called “phacoemulsification”, which allows the surgeon to remove the cataract through a very small

incision. Usually there are no sutures involved. The cloudy lens is replaced with an artificial lens (the IOL you have chosen) allowing the vision to become clear once again. Nearsightedness and farsightedness can also be corrected during this surgery if advanced technology lenses were selected. Since cataract surgery is performed under local anesthesia there is no discomfort, and you will be awake through the entire procedure. This is an outpatient procedure; therefore the eye is

usually patched for a few hours after the surgery, and patients are discharged home with postoperative instructions.

What happens after my surgery? Following surgery, you will have post-operative visits with your Graystone Eye surgeon or local optometrist. This care includes monitoring the healing eye, answering questions, changing medication as needed, and providing additional vision care as appropriate. Normal daily activities are generally resumed

quickly after surgery, but every patient heals differently. If new glasses are needed, those will be ordered by your eye care provider 4 to 6 weeks after your surgery date.

At Graystone Eye, your vision is our focus, and our mission is to preserve the gift of sight. With laser-assisted cataract surgery, you can have peace of mind knowing you have the latest technology available to treat one of your most valuable senses –your sight!

Stay hydrated when working out

As many as 75% of Americans may be functioning in a state of chronic dehydration, according to medical experts — and the negative impacts can be particularly damaging for those who are exercising. We’ve become inundated with buzzy beverage alternatives that make drinking water seem a tad old fashioned. But dehydration is a serious situation, and water remains one of the essential requirements for our bodies to function properly — in particular at the gym. Here are some tips for staying hydrated.

Why it’s important

The human body is mostly water, but it needs to be replenished constantly because of natural every-day processes like urination and breathing. Perspiration is the principal concern at the gym, where those exercising can lose a critical amount of water during their every-day routines. The basic rule for hydration is 8x8, meaning eight glasses filled with eight ounces of water per day, but regular gym patrons will need more. Listen to your body while you’re working out. Water carries critical oxygen and nutrients throughout our system, while helping to flush waste from our bodies. If you’re not getting enough, the results can be catastrophic.

Bring water with you

Everyone should carry

a water bottle with them, wherever they go. This makes achieving — or even exceeding — the traditional 8x8 recommendation far easier. It’s particularly important at the gym, where dehydration can lead to muscle fatigue, spikes in body temperature that cause overheating, and issues with mental func-

tion including fainting or dizziness. Bring properly hydrated is also critical to limiting soreness, improving endurance, reducing muscle injuries and even aids with weight loss.

Mix it up

With so many new alternatives, water might sound (and more impor-

tantly taste) pretty boring. But there have always been plenty of flavor options that can completely transform that familiar glass of H20. Avoid store-bought flavorings, which can be loaded with unhealthy ingredients. Opt instead for natural enhancers, including slices of watermelon or cucumbers. Sprigs of mint also provide

a healthy jolt. If you’re a cola fan who’s trying to drink healthier, consider trying sparkling water. It has the fizzy kick of a soda, but without the artificial flavors and unneeded sugars.

Water isn’t always enough

As important and undeniably healthy as water

consumption is, sometimes it’s just not enough: If you exercise for more than an hour, you may need a drink that proves electrolyte replacement to restore potassium and sodium being lost through increased levels of perspiration. Be careful to look for light versions of these drinks, to avoid excess caloric intake.

Staying hydrated is key when working out.

Bad eating habits to avoid

Even small, measurable changes can have make a big difference

Experts confirm what we already know: We’re eating badly, and we’re eating too much.

The U.S. in general does poorly in these rankings, and some states typically do worse than others, as well. Taken together, the numbers seem to paint a grim portrait.

But we can turn these poor showings around, with one personal choice at a time. They really do start to add up over time.

Healthier choices

The diet of a typical American is often weighted toward unhealthy choices. We get more than the recommended daily limits on calories derived from added sugars, refined grains and solid fats. These diets also exceed recommended levels of sodium and saturated fat. Often times, the problem is simply the result of dietary choices. We don’t eat enough fresh vegetables, fruits and whole grains. As a result, the Centers for Disease Control and Prevention reports that the nationwide obesity rate has doubled since 1990.

Smaller portions

Average daily intake keeps rising, by hundreds of calories, even as we produce a surplus of available

Eating healthy means avoiding bad habits.

food for consumption. Often times, the extra calories are derived from very familiar places: fastfood restaurants. These franchises have more than doubled since the 1970s. The problem is made worse by an over-reliance on processed and packaged foods, coupled with sugary drinks. They’re

more often consumed by those from so-called “food deserts,” where millions of Americans — including their vulnerable children – live too far away to regularly shop at a supermarket.

Focus points

Sodium intake continues to be a huge issue

in America, with many adults consuming more than 1,000 milligrams a day above the federal guidelines.

Total fat intake has also skyrocketed, doubling since 1980.

Blame often goes to soda, dairy and grain desserts, pizza and fried foods, but there aren’t al -

ways convenient choices to eat healthier. That’s led to a focus on correcting food deserts, and in addressing the growing number of families who suffer from food insecurity.

In the meantime, West Virginia (38.1%), Mississippi (37.3%), and Oklahoma (36.5%)

had the highest obesity rates, while the least obese places were led by Colorado (22.6%) the District of Columbia (23%) and Hawaii (23.8%), according to the CDC.

Even though Coloradoans fare best, those numbers are still up 7.6% since 1990.

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