Healthy LIVING
IN THE HIGH COUNTRY
Mental Health
Controlling Cholesterol
Eye Strain in the Digital World and more!
The importance of EATING HEALTHY
BY KATIE ALLEN
Healthy eating is a key factor in living a fulfilling life. A balanced diet can offer numerous benefits, including improved physical health, enhanced mental wellbeing, increased energy levels, and a stronger immune system. However, what eating healthy looks like can vary widely from person to person.
A balanced diet isn’t a one-size-fitsall solution. For some, it may involve a high-protein approach, while others might thrive on a low-sugar or lowcarb plan. None of these approaches are right or wrong; they are about finding what works for your body and supports
your overall health. This often requires a process of trial and error, where individuals learn to identify the foods and routines that make them feel their best.
Several factors influence what a healthy diet might look like for each person. Health conditions, dietary restrictions, and activity levels all shape one’s nutritional needs. For example, someone with an active lifestyle may benefit from a diet rich in protein and carbohydrates to sustain energy levels, while another person with specific health concerns, such as diabetes or gluten intolerance, may need to adjust their food choices to manage their
condition effectively.
“Eating healthy matters at every age. Nutritious foods help kids grow strong, keep adults energized, and support healthy aging,” said Karina Romero, health promotion program manager at AppHealthCare. “A balanced diet can boost immunity, strengthen bones and muscles, and lower the risk of heart disease, diabetes, and other health issues. But in many rural areas, access to healthy foods can be limited. Making healthier foods easier to find in local country stores and gas stations, along with sharing more simple nutrition tips, can help everyone make better food choices.”
Regardless of the specific approach, eating healthy is essential for both physical and mental well-being. It supports long-term health, reduces the risk of chronic diseases, and promotes overall vitality.
The journey to healthier eating doesn’t have to be overwhelming. Starting small with manageable changes like adding more vegetables to meals, reducing processed foods, or drinking more water can build momentum over time. By focusing on a personalized, sustainable approach that aligns with your lifestyle, you can unlock the lifechanging benefits of a nutritious diet and pave the way for a healthier future.
PHOTO SUBMITTED
Eating a balanced diet that includes fruits and vegetables and regular exercise is beneficial for continued good physical health.
CONTROLLING CHOLESTEROL
can be critical to living a long life
BY JERRY SNOW
Cholesterol control is a challenge for millions of Americans.
According to the Centers for Disease Control and Prevention, an estimated 102 million adults in the United States (43%) have high cholesterol.
“Your cholesterol levels are important because they help you know your risk for heart disease,” according to my.clevelandclinich.org.
Heart disease has been the leading cause of death in the United States since 1950, the CDC reports, so practicing heart-healthy habits greatly improves your chance of living a long life.
KEEPING CHOLESTEROL IN CHECK
Consistent exercise and eating an array of farm-fresh vegetables and fruits, in addition to lean proteins, are the key to keeping your cholesterol in a good range (below 200).
Practicing good eating habits and routinely exercising are among the best lessons any adult can pass down to their children and grandchildren.
As the birthdays pile up, the penalty for being undisciplined and ignoring healthy habits quite often results in premature death.
The best time to start thinking about how to take care of your body is before it starts to break down on you.
WHAT SARAH SAYS
Sarah Helmick, a Registered and Licensed Dietician who owns Fern Nutrition in Boone and is also an Adjunct Professor at Appalachian State University, says: “Getting labs and understanding internal metabolic functions that are
happening is a very helpful way to track health risk for things like heart disease and stroke. These values give us a much clearer idea of the risk of these diseases for prevention rather than just numbers on a scale. Cholesterol values like total cholesterol, LDL, HDL, and triglyceride levels are some of these values that are most important to note and give us a good idea of disease risk. Keeping them in a healthy range is one part of preventing future chronic conditions. It can be especially important to keep track of these numbers if you know there is a genetic risk at play. “
IMPROVING YOUR NUMBERS
Elevating good cholesterol with a balanced, fresh-food diet and regular vigorous exercise is often the formula for healthy living.
Teaching young people to eat farmfresh food, avoid ultra-processed food— defined as almost anything that comes in a package—and engage in routine exercise are among the greatest gifts one generation can pass down to another.
HDL, which is good cholesterol, is ideally above 60, and it helps fight bad cholesterol. Health-conscious people should have their blood tested at least annually and chart their cholesterol levels through adulthood.
LDL, your bad cholesterol, should be below 100. Getting blood work completed the week before an annual physical allows you to discuss the results and, if necessary, a plan of attack with your doctor.
DON’T FALL FOR FAST FOOD
Helmick warns about giving in to the fast-food lifestyle.
“I usually note to clients that fast food’s goal is to sell you food, not to improve health,” Helmick said. “The foods have been created to be highly palatable, but overall, any fast food joint or restaurant’s goal is usually to make money, not to
prevent consumers disease risk. While fast food and eating out can certainly still be incorporated into a balanced eating plan, it likely will have health-related outcomes after years of consumption without other nutrient-dense foods. These foods are usually higher in saturated fats and lower in micronutrients and fiber. I usually recommend finding other convenient ways of preparing foods at home or even looking at fast food menus to see how we can make it more balanced. We don’t need to completely cut it out, but it may be offsetting other nutrients.
“I also like to differentiate between processed and ultra-processed food. All food is technically processed-washing, cutting, roasting, baking, peeling, canning, preserving, etc. are all forms of ‘processing’ food. In fact, processed foods have led to humans being able to be successfully fed year round! Ultraprocessed foods, on the other hand, may have had a lot of shelf-stable ingredients or preservatives added. These foods are less nutritionally dense much of the time but, similar to fast food, are engineered to be highly palatable. I think this is an important reminder when choosing where your food dollars go. Again, this doesn’t mean to never have these foods, but being aware of marketing behind them is important to keep in mind. I also think being aware of how you feel when you consume these foods can be a helpful guide. How do I feel when I consume a lot of shelf-stable snack food
v.s. a well-balanced meal? This can help empower consumers to make decisions that are aligned with both short and long term well being. There are also many discrepancies that lead individuals to choose these foods more often, whether it be cost, convenience, accessibility, or even lack of exposure to nutritionally dense foods through life. One thing that is a common barrier for young people is not knowing how to make or prepare whole foods at home. I think addressing the specific reason why shelf stable foods are often consumed is an important question to ask.”
QUIET KILLER
Most Americans die from heart disease, about 700,000 annually, according to the American Heart Association; about 1 out of 5 deaths in the U.S. are related to heart disease.
Allowing LDL (bad) cholesterol levels to elevate can contribute to heart disease, and heart disease has been the leading cause of death in the United States since 1950, according to the Centers for Disease Control.
Heart disease is the quiet killer, often leading to a heart attack or stroke. High blood pressure, obesity, unhealthy eating, physical inactivity and excessive alcohol are among the primary contributors to heart disease, according to the CDC.
High levels of bad cholesterol causes fatty deposits to build up in the blood
SARAH HELMICK, Licensed Dietician
PHOTO COURTESY OF WATAUGA FOOD COUNCIL Greens fresh from the ground are ideal for healthy eating.
vessels, and can narrow the arteries and make it difficult for blood to flow, according to the National Institute of Health; these deposits can break off and form clots that can cause a stroke.
Eating too much saturated fat, including those found in animal products, often leads to fatty buildup in the blood vessels — which sometimes results in a blockage that results in a fatal or debilitating heart attack or stroke.
Anyone who wants to get healthier by putting in the discipline and commitment it requires should become an expert about their own cholesterol level and eating habits.
“I recommend increasing mono and poly-unsaturated fats and being mindful of saturated fats,” Helmick said. “Since fats are the way we make steroid hormones (ex. cholesterol), the type of fat we eat most greatly impacts it rather than eating cholesterol-containing foods. We actually make most of the cholesterol in our bodies, and many years ago it was thought eating cholesterol-rich sources is what impacted levels, but we now know this isn’t necessarily true.
“Increasing unsaturated fats through nuts, seeds, olive oil, fatty fish like salmon, olives, and avocados is a good place to start. Being mindful of saturated fat sources is also beneficial — this is usually in fattier cuts of meat, cheese, butter, and coconut oil. Another way to improve cholesterol levels is through dietary fiber. Soluble fiber binds to bile in our small intestine which contains cholesterol and helps us digest fat, and since fiber is not digested, we then excrete it out in our feces. This is why soluble fiber supplements like Metamucil or Benefiber are often recommended to aid in cholesterol levels. Other high soluble fiber foods are whole grains, legumes, fruits, vegetables, and seeds.
There are other lifestyle modifications, too, like doing regular movement, even if it is just walking. Adding spices and herbs, green or black tea, and consuming soy products also can improve cholesterol levels. I recommend working with a registered dietitian to help you identify specific things that you could do to improve these levels.”
POWER OF PROTEIN
Eating lean protein helps build muscle and is important to a balanced diet. Sources of lean protein include: beef, fish, dairy, plants, lentils and legumes, according to medicalnewstoday.com.
“Scientifically, we need 0.8 g/kg of protein daily minimum to meet our needs. For a 150-pound individual, this comes out to be 54 g daily,” Helmick said. “This is actually less than most people expect, and in the U.S. we often get about double the protein we need. If doing regular movement or strength training, needs can go up to 0.8-1.2 g/kg. If an elite athlete or someone doing strenuous training, they can be up to 2.0 g/kg.
“Most of us are not doing movement
in that way, though, and think we need more protein than we actually do. A palmsized portion of protein is a good metric for meals. In the U.S. we also are getting about 85% of our protein from animal sources too, which are often higher in saturated fat. Varying protein intake with legumes, whole grains, nuts, seeds and soy products like tofu or tempeh can be beneficial nutritionally, environmentally, and financially.”
PROPER PLANNING
Preparing healthy meals ahead, that can be taken to work or school the next day, is the best way to maintain a healthy lifestyle.
The alternative to eating something healthy during break time at work is typically eating out, which might involve deep-fried, saturated-fat fast food. So, having a plan to eat healthy and incorporating at least 8,000 steps a day throughout the week is critical to staying fit and feeling better.
Making dinner at home also takes a plan. Stop at a Farmers’ Market at least once a week for fresh food, and be sure
you have all the ingredients for a balanced meal before you drive past the grocery store on the way home.
Air fryers are expedient and require little to no oil, which is why they are considered a healthier way to cook food than deep frying. Air frying is one of the best ways for an amateur to prepare crispy food. Air fryers can reduce calories by up to 80% and reduce fat intake, according to the Cleveland Clinic.
Air fryers are like convection ovens and promise the taste and texture of oilfried foods, Kathleen Zelman, a Licensed Dietician, wrote during a review for webmd.com. She recommends preparing chicken nuggets, onion rings, French fries, cheese sticks, fish, pizza and doughnuts in an air fryer.
Helmick says her best advice about how to make food taste good without piling on calorie-dense sauces, is to use “herbs and spices and exploring flavors to both boost nutrition and expand on flavors. I think a well rounded spice cabinet can
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With us, your loved one will get the attention and compassion they deserve.
Ashe Oncology and Hematology team uses human connec tion to help ease uncer tainty
JEFFERSON, N.C. —Ashe Oncology and Hematology understands the uncer tainty that comes with cancer,and our providers are committed to providing the highest quality carefor their patients.
LedbyDr. Ayla Kessler,our team of board- certified oncologists and certified nurses work together to deliver accuratediagnoses and world- class treatmentsoyou and your loved ones can take comfor tink nowingyou arereceiving the best careavailable.
AnativeofEgypt,Dr. Kessler alwayswanted to make adifference, butitwasn’tuntil her mother wasdiagnosed with an aggressive form of cancer,shor tly af terher first rotation in medical oncology,thatDr. Kessler found her true passion. She contrasted the wayher mother ’s carehad been delivered as opposed to howitshe felt it should have been delivered and realized oncology wasone specialty whereshe could truly connec twith her patients on ahuman level.
“I knew then thatthis wasmycalling and how Icould make adifference,” Dr.Kessler said. Dr.Kessler has morethan 10 years of experienceinmedical oncology,specializing in the treatmentofbreastand genitourinar ycancers.
“I’m excitedt obeapar tofthe inspirational team at Ashe Memorial Hospital and look forward to all the greatthings we will continue to accomplish together,” Dr.Kessler said.“Ienvision building acancer programwherethe best and most compassionate carecan be delivered close to home.”
Locatedonthe campus of Ashe Memorial Hospital,AsheOncology and Hematology is committed to delivering accuratediagnoses and treatmentoptions,ensuring its patients arereceiving the best possible care. In addition to providing chemotherapy, the Jo Anne PoeCancer Center is afull-ser viceinfusion center.
In her role,Dr. Kessler worksalongside her patients and their families in apatient- centric model with the goal of achieving their priorities in life. Drawing on her previous experience, Dr.Kessler hopes to bringCoC accreditation, standardization and qualityassurance of careand clinical trial oppor tunities to Ashe Oncology and Hematology.Inaddition to focusing on breast and genitourinar ycancers, Dr.Kessler also has an interest in lung and gastrointestinal cancers.
“Wewill strivetoensurehealth careinour cancer center is delivered at the highest quality, in an evidence-based manner,including
access to research and clinical trials,” Dr.Kessler said.“I’ve headed similar community cancer programs in my prior positions and spearheaded the CoCaccreditation effor ts. We createdaclinical trials unit and helped keep manypatients’carelocal over the years.”
Ashe Oncology and Hematology continues to accept new patients.The clinic is open Mondaythrough Thursdayfrom8:00 a.m. to 4:30 p.m. Formoreinformation on Dr.Kessler or to schedule an appointment, pleasecall 336-846-0826 or visit ashememorial.org.
About Ashe Memorial Hospital
Formorethan 80 years,Ashe Memorial Hospital’s dedicatedteam of board- certified physicians,nurses and staff members have provided the highest qualitymedical care available to thepeople of Ashe County and the surrounding Blue Ridge Mountains.Ashe Memorial Hospital offers awide varietyof emergenc y, elec tive, rehabilitation and preventativehealth ser vices.
Founded in 1941, Ashe Memorial Hospital is afully accredited 25 bed critical hospital locatedinJefferson, N.C. Formoreinformation, please visit ashememorial.orgorcall 336-846-7101.
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go a long way! Another thing I think can be helpful given how busy most of our lives are is batch cooking. This is making a larger batch of certain ingredients, then pairing them together in different ways and adding different flavors.
“For example, making a large batch of rice one day of the week could then be the base of a meal like a burrito bowl, a stir fry, or a casserole. Making some shredded chicken one day could become a quesadilla, a protein source on a salad, or chicken salad.” Helmick said.
Consistent healthy meal preparation requires organization, but the habit pays dividends for anyone who is trying to control their cholesterol.
FOR PICKY EATERS
Some Americans never form a habit of eating vegetables and fruit. Others can’t tolerate the texture of some vegetables and fruit. Helmick has advice for picky eaters.
“This is where a well rounded multivitamin could be helpful for micronutrient intake,” Helmick said. “There are some specific nutrients that only fruits and veggies or other whole foods may offer, though, such as antioxidants and phytochemicals, which are also helpful in chronic disease prevention by neutralizing free radicals in the body. Fruits and vegetables are also higher in fiber, which are often lacking in American diets and can be supportive in lowering LDL cholesterol levels and raising HDL cholesterol levels.
“One thing I often work with people on is figuring out some ways that fruits or vegetables could be incorporated even a little bit. How can we begin to ‘add’ nutrition to your diet, rather than just cut out foods that you are having. If individuals have not been exposed to many fruits or vegetables throughout their life, there is a lot of research that shows these foods can become accepted through repeated exposure. I would also be curious if they knew ways they liked these foods prepared in the past. We can add spices, oil, sauce, cheese, etc. to vegetables to then incorporate them more regularly, especially when becoming more familiar with them. It doesn’t have to be prepared in a way someone dislikes to reap the benefits nutritionally.”
Helmick stresses the benefits of consuming good nutrition.
“Nutrition impacts every cell in our bodies and is much more than just the number on the scale, which I think is an issue nutrition is often reduced to,” Helmick said. “I really enjoy focusing on the benefits of nutrition with folks to again empower them to make decisions. For example, proteins make the structure of our hair and nails, help with immune function, act as enzymes in biochemical reactions, preserve lean body mass, help transport molecules and help us stay fuller longer.
“Fats make up 60% of our brains, help us digest fat-soluble vitamins ADEK, help with flavor and satiation, insulate our body, and make our hormones- such as estrogen and testosterone, and sterols like cholesterol. Carbohydrates are our main source of energy, often are fiber containing in their whole form, can be stored as energy, and are essential for cognitive functioning. Most people have no clue what these nutrients are actually doing in our bodies and why we need them.”
HOW OFTEN TO EXERCISE?
Adults should exercise for at least 150 minutes each week, at a moderate to intense level, according to the CDC. It can be broken down to 30 minutes of moderate to rigorous exercise five times a week.
Strengthening with resistance builds muscle, and burns calories.
Uninterrupted cardiovascular training also benefits the heart — like cycling, swimming, rowing, jogging, or the elliptical.
Briskly walking 3 to 5 miles over the course of a day is an example of lowimpact cardio and is a good way to get or stay in shape as you age.
Working out with weights or band resistance, combined with cardio training and healthy eating, will tighten your body while improving your cholesterol numbers.
Discussing your health habits with your doctor can impact both the quality and quantity of your life.
Eating a diet that’s low in saturated fats and high in fiber — by taking in a lot of fruits, vegetables, whole grains and lean protein — is the best way to maintain good cholesterol numbers.
TIPS TO LIVE BY:
• Grocery shop on the perimeter, where the whole, often refrigerated food (produce, meat, dairy) is usually kept. (Mayo Clinic)
• If you have to unwrap a package to eat it, the food probably has preservatives, artificial colors and other chemical additives that are bad for your body. (The Nutrition Source)
• Consume sugar in moderation. Sugar is essentially a toxin that causes all sorts of lifestyle diseases. (U.S. Department of Agriculture)
• Avoid fatty meats and full-fat dairy; saturated fats can raise your cholesterol levels and increase your risk for heart disease. Unsaturated fats are healthy: olive oil, avocados, nuts, fatty fish (salmon, mackerel), canola and soybean. (American Heart Association)
• Adults should take an average of 8,000 to 10,000 steps per day to maintain their physical fitness. (Medical News Today)
HELPING YOU
Center
TheArea’sPremier Medical Spa &Wellness
Keeping up with your MENTAL HEALTH
BY NICK FOGLEMAN
In the heart of the High Country, where the seasons shift dramatically, mental health can often be deeply affected by the changing environment and personal life changes. The pressures of work, relationships and daily challenges can leave people feeling overwhelmed, anxious and disconnected from others. With a bachelor’s in psychology from Furman University and a Master’s in Clinical Psychology from Appalachian State University, Ashley McKinney’s extensive background has empowered her to provide relief to people from all walks of life and address their mental health struggles to lead more balanced, healthy lives.
In 2018, Ashley and her husband Craig McKinney, became the owners of Mentor Behavioral Health, where they provide psychological evaluations and evidencebased therapy treatment to patients. Ashley explained that psychological evaluations are often an important step for individuals seeking a clearer understanding of their mental health and accessing services that can provide assistance.
“There are a lot of adults that come in, and they think that they’ve had this in their lives and have just managed to get
by,” McKinney said. “When they are able to learn about it, that can help them have a better idea of how to cope with it or how they can adjust their work settings or, maybe inform their families so they can better understand what they’re dealing with.”
Through these evaluations, Ashley works with individuals to assess learning disorders, ADHD, autism, bipolar disorder, OCD, and more, providing clarity to both children and adults who may be living with undiagnosed conditions.
For younger individuals, a psychological evaluation can be key to accessing necessary services, like educational accommodations. McKinney said psychological evaluations can help people understand the underlying causes of their struggles and equip them with tools to navigate daily life more effectively.
“There could be a 17-year-old who still has trouble figuring out daily living skills like putting dishes away or how to dress appropriately for the weather,” McKinney said. “This evaluation is required for them to access some of those services. It’s very important and there are not very many people who do them.”
In their practice, Ashley and Craig employ evidence-based therapies, including cognitive behavioral therapy (CBT), which are grounded in research and proven to reduce symptoms for specific diagnoses. Depending on the needs and symptoms of the patient, Ashely and Craig have a number of treatment options for adults, families, and children.
“Cognitive behavioral therapy focuses on changing thoughts and behaviors,” Ashey said. “It’s really rewarding to provide these types of treatment because when we provide these treatment modalities, people get better, and sometimes within four to six months, they don’t need treatment anymore.”
One form of CBT the McKinney’s have found success with is acceptance and commitment therapy. ACT places a greater focus on learning how to accept difficult or uncomfortable experiences,
such as anxiety or compulsion.
“It’s a newer treatment and it’s a really great option for people who don’t respond very well to a different type of treatment,” Ashley said.
Mental health issues often manifest in the form of impaired relationships, work struggles or school challenges, and Ashley sees a clear pattern when people seek help. These symptoms might include difficulties with concentration, social isolation, sleep disturbances or physical symptoms like a racing heart caused by anxiety.
Once these symptoms begin affecting life’s activities, it is important to consider ways to alleviate these challenges.
“It may be in the family or at work or in school or maybe with their friends, and if they’re noticing problems with that, in addition to the discomfort that they’re having, that’s a good sign that someone could benefit from mental health treatment,” Ashley said. “A lot of times people find that they end up at our office door not just because they have symptoms, but those symptoms are causing problems for them. They’re not able to function the way they need to.”
Another factor of mental health in the High Country is the changes in season and the effects this can have on our daily routines. Ashley recommends simple strategies, like making an effort to breathe fresh air, view sunlight, and connect with the community through weather-related disruptions.
“I think it can be fairly simple to try to make an effort to spend some time outside. Some people get a full spectrum of light and they put it in a space in their house where they commonly spend time, Ashley said. “There’s even some research that shows that just the fresh air outside can really invigorate people and spending time in nature can be very helpful.”
Seasonal depression can be the result of isolation from one’s friend’s family due to disruptions to their daily schedules, which can cause anxiety, stress, and feelings of depression. Ashley pointed to resources on YouTube, such as guided imagery, that can help with anxiety without leaving your home.
“It’s just the idea of trying to picture something in your mind or sort of take a vacation in your mind. Even if you can’t make it to the Caribbean, go there in your mind, and this really can provide some respite for a brain that has had too much snow, cancellations, and bad weather,” Ashley said.
Ashely expects that weather-related mental health issues may continue past the winter months. The High Country community, like many others, faced significant challenges during the aftermath of Hurricane Helene. Ashley has seen how survivors often struggle with survivor’s guilt, especially when comparing their losses to those who experienced more devastating outcomes.
“I think a lot of people find it really helpful just to help in whatever way they can, whether they make donations or they volunteer, just finding ways to help out because there is still a lot of need,” Ashley said.
The McKinneys are in the process of certifying their dog, Gracie, as a therapy dog for visiting clients. “I don’t mind admitting some come more to see her than to see us,” Ashley said.
Ashley and Craig McKinney have been providing mental health services to the High Country for several years.
COMBATING Seasonal Allergies
BY JULIE SULLIVAN
As the High Country faces seasons of myriad weather conditions, including dry air, dense fog, and chilly winds, conditions often become part of our normal routine. Every resident knows how to bundle up for cold weather and cannot wait for spring.
However, spring brings much more than warmer temperatures and overcast skies — allergens like dust, pollen, and grass increase during the springtime. You may not even know you’re allergic to certain irritants until you’re experiencing a wave of symptoms.
What do symptoms typically look like?
According to Blue Ridge ENT, common allergy signs are a stuffy or runny nose, sneezing, throat/nose itchiness, post-nasal drip, pressure in the ears, fatigue and itchy/watery eyes.
There are many local allergists and family practices in the High Country you can visit to get your allergies tested. Blue Ridge ENT has officially changed its Allergy Services to a separate location. You can visit Dr. Cristina Pratt in Boone at 400
Shadowline Drive, Suite 201. Dr. Pratt has been accepting patients since September 2024 and has experience specializing in allergy, immunology, asthma and internal medicine. Another location to visit to combat seasonal allergies is Allergy Partners of the Blue Ridge, which is located at 309 N Main St, Unit A in Lenoir.
Through both organizations, you can schedule appointments, request medication, and access immunotherapy services for severe cases. To treat symptoms and provide relief, you can request drugs such as antihistamines, decongestants, or corticosteroids.
Antihistamines are a type of medication that blocks your histamine receptors, a common culprit that causes allergic reactions. You can find them overthe-counter or through prescription. Decongestants target eye and nasal congestion, and these medications can also be found over the counter. Corticosteroids are a type of steroid that helps to lower your immune system’s inflammatory response to allergic reactions.
The best way to avoid an allergic
reaction is to avoid your allergen trigger. However, it can be hard to determine when allergens are active, where they are located, and how your immune system will react to the exposure.
Pollen is often found in spring, as tiny particles are released into the air by flowers, trees, grasses, and weeds. Pollen can travel quickly through the breeze to places that may not even create pollen.
Dust can be found year-round in your home, and allergic reactions aren’t tied to the dust itself but the dust mites within it.
To avoid pollen overexposure, stay indoors when the pollen count is high. Regular dusting can mitigate dust buildup in your house. According to WebMD, getting an air purifier, cleaning the air filter in your home, and vacuuming twice a week can help eliminate pollen and dust mites that may stick to your floors and clothing.
Ashley expects a greater need for mental health treatment in the aftermath of the storm because people affected by disasters often only begin dealing with mental health issues after their physical needs are met.
“People really can’t address their mental health needs until their physical needs are taken care of. They have to make sure that they have a place to live or they’re still trying to make sense of things after losing a loved one,” Ashley said. “Sometimes it can take six months to a year for people to realize that they need services or to be ready to talk about it. So just be aware that there might be a lot of people in the coming months in need of mental health treatment.”
As a psychologist, Ashely recommends trying out therapy before trying medication but notes that there are
certainly cases where medication is needed. The McKinney’s work closely with primary care doctors and psychiatrists to ensure patients’ needs are being met on an individual basis.
According to Ashley, while medication can create structural changes in the brain, relief may stop if medication is disrupted, whereas evidence-based CBT can provide lasting relief even if services are discontinued.
“I think medication is very important, and it can be very much needed,” Ashley said. “It sort of depends on the nature of the problem because there are some problems that definitely need medication and sometimes people are not going to respond to mental health treatment until they can start medication.”
Ashley noted that the stigma around medication and therapy should not stop individuals from seeking relief from symptoms.
Photo courtesy Pexels.com
Various sources, including plants, dust, pet dander and more, can trigger seasonal allergies.
HEART DISEASE
is on the rise among young people
BY JOY MANNING
People are getting heart conditions at a younger age. Here’s what experts say might be behind it
Heart disease has long been America’s number one killer, but it’s not just a concern for older adults anymore. Alarming trends show it’s becoming a problem for young people, too.
“Younger people aren’t invincible when it comes to heart health,” says preventive cardiologist and MyFitnessPal scientific advisory member Danielle Belardo, MD.
“The increasing prevalence of cardiovascular conditions in younger people has many factors. Key contributors include obesity, sedentary behavior, and diets rich in ultra-processed foods,” she explains.
Today, nearly half of all adults have high blood pressure, and 41% of them don’t even know it. During the past decade, heart failure deaths have skyrocketed by 906% in people under age 45, and strokes among 18–44-year-olds are up nearly 15%.
While heart attacks have declined overall since 2019, they’ve surged by 66% among young adults, with 20% of all heart attacks now happening to those under 40.
But the good news is that one study found that key lifestyle changes can help reduce the risk of cardiovascular disease by over 80%.
MyFitnessPal asked its head of nutrition, Melissa Jaeger, RD, LD, and members of its Scientific Advisory Board to explain some of the major reasons behind the rise in heart conditions among younger people and offer tips that might help lower the risk of heart disease.
Reason 1: Not Eating Enough PlantBased Foods
According to USDA data, Americans have been eating fewer fruits and vegetables over time. In the United States, total fruit and vegetable intake decreased from 299 pounds per person to 272 pounds in a ten-year period between 2003 and 2013.
“We know from the evidence in
research studies that a healthful whole food, plant-based diet lowers your risk of heart disease,” says Belardo.
Multiple studies have shown that plantbased diets are associated with a reduced risk of cardiovascular disease, or CVD, and mortality.
Reason 2: Trending Diets
Resist the temptation to jump on the latest diet craze sweeping your social media feed. A MyFitnessPal survey revealed that 87% of millennials and Gen Z users on TikTok seek out nutrition advice there.
And 57% of them say they are swayed by the nutrition trends they discover.
Among those influenced by TikTok’s health and nutrition content, 67% incorporate at least one trend into their routine multiple times a week—and it’s not always great for heart health.
The trouble is that much of what you see on social media about these fad diets is simply not backed by scientific research.
“Diets like the carnivore diet and high-saturated-fat ketogenic diets are particularly concerning,” says Belardo.
The American Heart Association recommends limiting your saturated fat to less than 6% of your total calories because saturated fat increases “bad” cholesterol and increases the risk of heart disease.
“Understanding daily intake of saturated fat can be difficult,” says Belardo. “Food and nutrition tracking apps simplify the process and could help make it easier to monitor and gradually reduce over time.”
Reason 3: The Rise in Childhood
Obesity
When people start carrying extra weight earlier in life, it can affect their heart health at a young age. Kids with obesity often show early signs of heart disease, including increased arterial stiffness, early atherosclerosis, and changes in heart structure and function.
During the past 30 years, childhood obesity has more than doubled in children and tripled in adolescents. The prevalence of obesity among U.S. children and adolescents is 19.7%.
“We’re seeing kids as young as elementary age with heart disease markers,” says Erin Palinski-Wade, RD, CDCES, CPT, and MyFitnessPal scientific advisor.
“Foods with an abundance of added sugars, salts, and saturated and synthetic fats are readily available to kids,” notes Maya Feller, MS, RD, CDN, and MyFitnessPal scientific advisor.
These may include chips and cheese puffs, pre-packaged breakfast sandwiches, and sugary breakfast cereals that crowd grocery store shelves.
Reason 4: People Don’t Prioritize Fiber (or Know Where to Get It)
It’s not the sexiest nutrient, but according to the research, it can really help you stay healthy.
Unfortunately, a lot of people are missing out on the benefits because they can’t easily identify the best sources of fiber and they don’t always prioritize it.
According to a survey conducted by MyFitnessPal, most users associate fiber with bowel movements and not with its many other benefits.
They’re also not so aware of how much fiber is in specific foods. According to a separate survey conducted by MyFitnessPal, many users surveyed overestimate the amount of fiber in oatmeal and underestimate the amount in beans.
There are good reasons to get educated about fiber. Research shows that people who eat the most fiber cut their risk of
dying from any cause by 23% compared to those who eat the least fiber.
And fiber is especially important for heart health. Multiple studies have found that increased fiber consumption is linked to lower rates of heart disease. One study showed that 6 grams of additional fiber per day was associated with a 25% reduction in heart disease mortality.
“Dietary fiber has well-documented benefits, including lowering cholesterol levels,” says Belardo. “High-fiber diets are also associated with a lower risk of developing coronary heart disease, stroke, and hypertension.”
But most Americans are just not getting enough. In fact, according to PalinskiWade, 95% of adults in the U.S. don’t get enough fiber.
Reason 5: Too Many Processed Foods
It’s become a hot topic recently, but the experts say the explosion of processed and ultra-processed foods is at least partially behind the increasing rates of heart conditions in younger people.
Research shows that Americans have increased their consumption of ultra-processed foods over the past two decades. From 2001 to 2018, ultraprocessed food intake rose from 53.5% to 57.0% of total caloric intake.
And too much processed food is a problem for heart health, according to research and MyFitnessPal health experts.
“Diets rich in ultra-processed foods, which are high in refined carbohydrates, sodium, and saturated fats, are associated
Checking blood pressure on a regular basis can help you keep an eye on your health.
with hyperlipidemia, Type 2 diabetes, hypertension, and inflammation, precursors to cardiovascular disease,” says Belardo.
Reason 6: Too Little Exercise and Sleep
The American Heart Association recommends at least 150 minutes (or two and a half hours) of exercise that raises your heart rate each week. However, only 20% of people meet that benchmark.
It can be hard to get active when you’re glued to your phone and laptop, as many people are these days.
“People are more sedentary than ever before due to modern conveniences and reliance on digital technology,” says Palinski-Wade. The average American spends more than seven hours a day in front of a screen, according to data and research consultancy GilPress.
This can become a vicious cycle for overall well-being and heart health in particular.
When your only movement during a typical day is from sofa to car to desk and back again, it can be tough to fall asleep. One study found an association between being sedentary for eight hours a day or more and higher odds of sleep problems. Stress is another problem that can screw up your sleep. “Highstress levels and poor sleep habits can also contribute to elevated blood pressure levels,” explains Pallinski-Wade.
Keeping up-to-date on vaccinations
BY FRANCISCO HERNANDEZ
As part of a healthy lifestyle, staying up-todate with your vaccinations is important to combat serious illnesses that can harm your health.
Although most people will indeed have the necessary vaccinations completed during childhood, certain factors may require additional vaccines to ensure that you are protected.
AppHealthCare Medical Director Dr. Jesscia Ange said that all adults should think about the ones that are recommended seasonally.
“Flu and COVID [vaccines] are ones to think about on a yearly basis because those are updated yearly based on different strains and data that we get,” she said.
When looking at just the flu, the Centers for Disease Control (CDC) estimates that anywhere between 9.3 million and 41 million people have fallen ill annually, excluding the 2020-21 flu season.
As of Feb. 20, two children and 171 adults have died in North Carolina from the flu.
Beyond annual vaccinations, depending on age, medical conditions, and other factors, staying up-to-date can look different for each person, Dr. Ange said, which is why she recommends that people speak to their medical providers.
According to the CDC, for example, the Tdap/Td vaccine, which helps protect against Tetanus, Diphtheria, and Whooping Cough, is recommended once every 10 years after the initial dose; however, if the person becomes pregnant, a Tdap vaccine may be required.
Dr. Ange said there has been an increase in pertussis (Whooping cough) cases, so staying up to date and getting a booster shot is important.
Dr. Ange said recommendations can also change as new information and data are introduced.
Up until October 2024, the CDC recommended pneumococcal vaccinations starting at age 65. However, the CDC lowered
the age to start at about age 50.
“Lowering the age for pneumococcal vaccination gives more adults the opportunity to protect themselves from pneumococcal disease at the age when risk of infection substantially increases,” the CDC said in a statement in October.
“We do try to stay abreast of any types of changes and recommendations,” Public Health Director for AppHealth Care Jennifer Greene said.
“Sometimes changes can be frustrating, but as we get new information, things can change. We continuously study the issue and therefore, sometimes, recommendations get updated.”
Dr. Ange recommends that people visit their primary care doctor regularly or at least once a year.
“It gives us the opportunity to provide recommended vaccines for each person based on their age and medical history, as well as an opportunity to talk about other preventive screenings for general health,” she said.
UNDERSTANDING INTRINSIC AND EXTRINSIC AGING
Causes and preventative measures for healthy skin
BY MICHELE BACUROS, Director of Operations
Westglow Luxury Resort & Spa
What do you see when you look in the mirror? Do you wish you knew then what you know now? Our skin is based in science—yes, science! It’s all about our cells and keeping them healthy, both intrinsically and extrinsically.
As our largest organ, the skin serves as a protective barrier against infections and environmental threats. It is a complex immune organ made up of billions of cells per square inch, all communicating and performing different tasks to keep our bodies functioning and our skin renewing. To maintain youthful, vibrant skin, we must understand the importance of keeping these cells healthy from both internal and external factors. Preventing free radical damage is crucial, as these harmful molecules can steal electrons from healthy cells, leading to their slow decline. By prioritizing the health of our cells, we can enjoy many more years of beautiful, youthful skin.
Our bodies age through two primary mechanisms: intrinsic aging and extrinsic
aging. Intrinsic aging is a natural process determined largely by genetics and the passage of time, characterized by gradual changes such as reduced collagen production, loss of skin elasticity, and a decrease in moisture levels, leading to fine lines and wrinkles. This type of aging is inevitable and occurs regardless of external factors. Factors contributing to intrinsic aging include:
• Genetics: Our DNA plays a significant role in how our skin ages, influencing everything from elasticity to pigmentation.
• Hormones: Changes in hormone levels, especially during menopause, can affect skin thickness and moisture levels. On the other hand, extrinsic aging results from environmental influences and lifestyle choices, including sun exposure, pollution, smoking, poor diet, and lack of exercise. These external factors can accelerate the aging process, causing visible signs such as sunspots, uneven skin tone, and premature wrinkles.
Understanding both intrinsic and extrinsic aging is essential for developing effective strategies to maintain youthful,
healthy skin. Key contributing factors of extrinsic aging include:,
• Sun Exposure (UVA/ UVB): Prolonged exposure to the sun can lead to premature aging, sunspots, and skin cancer.
• Pollution and Environmental Stressors: Daily exposure to toxins, such as car exhaust, can damage skin cells and accelerate aging.
• Poor Diet and Lifestyle: Excessive sugar intake, lack of exercise, stress, and inadequate sleep can negatively impact skin health.
• Substance Use: Alcohol and drug use can lead to dehydration and dull skin.
Preventative Measures for Healthy Skin Being mindful of healthy living and how to nourish our cells internally can yield tremendous benefits. Simple lifestyle changes can significantly impact our skin’s health:
1. Balanced Diet: Consume a diet rich in antioxidants, vitamins, and minerals to support cellular health. Foods like fruits, vegetables, nuts, and whole grains can help combat free radicals.
2. Regular Exercise: Physical activity promotes circulation and helps deliver essential nutrients to the skin, contributing to a more radiant complexion.
3. Quality Sleep: Prioritize restful sleep to allow your body to repair and regenerate skin cells effectively.
4. Stress Management: Incorporate relaxation techniques, such as meditation or yoga, to reduce stress levels, which can adversely affect skin health.
PROTECTING AGAINST ENVIRONMENTAL FACTORS
While we can control many aspects of our health, extrinsic aging factors are often unavoidable. Sun exposure
is frequently cited as the leading cause of skin aging, but pollution is another significant threat. The exhaust from vehicles can settle on our skin, contributing to oxidative stress. To combat these environmental challenges, consider the following strategies:
• Sunscreen: Use a broad-spectrum sunscreen daily to protect against harmful UV rays.
• Antioxidant-rich Skincare: Invest in pharmaceutical-grade skincare products containing lipids, peptides, and antioxidants designed to nourish and protect your skin.
• Regular Professional Treatments: Work with a professional esthetician for regular facials and personalized skincare regimens to address specific concerns and prevent damage. Wasting money on improper products for your skin type is not beneficial and could be harmful. It’s never too late—or too early—to start caring for your skin. By being proactive about both intrinsic and extrinsic aging, you can take charge of your skin’s health. Remember, your efforts will not only yield visible results but also enhance your overall well-being. Your skin will thank you for it! Embrace a healthier lifestyle, and let your beautiful skin reflect the care you provide.
EMP OW ERI NG YO UR WELLNES S: CA RI NG FO RA LL OF YO U- BO DY,M IND &S OU L
MEDICAL DENTAL
We serveasatrue patientcenteredmedical home, and we knowthathealthcareisabout so much morethan just prescribing medications and checking bloodwork. Our integrated model is crucial to treating youasa whole person and helping youtoovercome anybarriers to living your healthiest life.
BEHAVIORAL HEALTH
We believe ourbehavioral and mental health playanimportantrole in our overall well-being. Ourbehavioral health team works alongside your provider everystepofthe way to ensureindividualized care. We also offer School-Based Mental Health Services in Watauga and Avery counties.
We see patients from age one through adulthood.Weprovidemanyservices to our patients, including preventativecare, restorations, oral surgery,rootcanal therapy, and fixed/removable prosthesis.
HEALTH & NUTRITION
We provide uncomplicatedlifestyle and nutrition plans and caterthem uniquelytoyou and your goals. Nutrition services offered at High Country Community Health range from Nutrition Counseling forIndividual, Pediatric and FamilyWellness, Chronic Disease Management, DiabetesEducation and Support, PreventativeCare, WeightManagement, and more.
PHARMACY
Our in-house pharmacyoffers asignificantbenefit: it enables seamless communication between the doctor'sofficeand the pharmacy ensuring thatpatients receivetheir necessary medications promptlyand at lowercosts. We also offer FREE delivery to all High Country Community Healthpatients (some exclusions apply).
SER VICI OS DE TR ADUC CI Ó ND ISPO NI BL ES
448 Cranberry Street Newland, NC 28657 (828) 737-0221 BURKE DENTAL
504 Pineola Street Newland, NC 28657 (828) 742-1018 AVERYMEDICAL
BOONE DENTAL 108 Doctors Drive Boone, NC 28607 (828) 262-4651 BOONE MEDICAL 935 StateFarm Rd Boone, NC 28607 (828) 892-3886 BURKE MEDICAL
560 Malcolm Blvd ConnellySprings, NC 28612 (828) 874-2061
500 East Parker Road Morganton, NC 28655 (828) 608-9062
301 E. MeetingSt. Suite101 Morganton, NC 28655 (828) 608-0800
110 Dutchman Ct Elkin, NC 28621 (336) 835-7337
PHARMACY AT EAST BURKE
560 Malcolm Blvd,SuiteH-1 ConnellySprings, NC, 28612 (828) 509-5000
HCCH PRIMEDICAL
240 NC-105 Extension #100 Boone, NC 28607 (828) 264-7311
Scan the QR code belowfor moreinformation
Healthyfamilies start here
HELPING YOULIVE YOUR BEST LIFE YOULIVEYOURBEST
ar lina Prim Ph sic al her p arolina Prime
e s t Pa r k i rc l e S u i te , N o r t h i l ke s b o ro N 2 8 6 5 9 . e o f fe r P h s i c a l a n d
O cc u p at i o n a l Th e ra py i t h s p e c i a l i z at i o n s.
S pecializations:
O u r s e co n d l o c at i o n i s d evo te d to s p e c i a l i ze d c a re o f Pe l v i c
• Certified Pelvic Rehabilitation Prac titioner
• Menopause/Perimenopause programs
• Incontinence Program
• Pain
• Pelvic pain
• Pain with intimac y
• Prenatal/postnatal program
• Bir th Recover y Program
• Bir th Preparation
• Take Back Your Core Program
• Strengthening
• Advanced Strengthening (for those transitioning to more advanced gym format ie: cross-fit, body building, running)
• Pelvic Floor Relaxation
•Post surgical (great for those following a hysterec tomy, post abdominal or pelvic surger y)
The importance of a
GOOD NIGHT’S SLEEP
BY JAMIE SHELL
Shut eye. A few winks. Catching a few z’s. Sawing logs or counting sheep. Although there are plenty of names for it, getting sleep is an important factor in achieving overall health. Not merely an act of respite, sleep is a biological necessity integral to the overall well-being of individuals across all age groups. A good night’s sleep offers numerous health benefits, contributing significantly to physical, mental and emotional health. During sleep, the body repairs itself, much like a drained battery needs a recharge, as explained by UNC Health Appalachian Family Nurse Practitioner Ella Markland. It consolidates memories and performs essential maintenance tasks. Research has shown that sufficient sleep enhances cognitive function, improving problem-solving skills and boosting memory. It also promotes emotional stability, reducing the risk of developing anxiety and depression.
The amount of sleep required varies across different age groups. According to the National Sleep Foundation, the following are the recommended sleep durations:
• Newborns (0-3 months): 14-17 hours
• Infants (4-11 months): 12-15 hours
• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5 years): 10-13 hours
• School-age children (6-13 years): 9-11 hours
• Teenagers (14-17 years): 8-10 hours
• Young adults (18-25 years): 7-9 hours
• Adults (26-64 years): 7-9 hours
• Older adults (65+ years): 7-8 hours Markland noted that there are many benefits to reaching the benchmarks and setting a regular sleep schedule.
Physiologically, sleep is pivotal in maintaining heart health. During sleep, blood pressure drops, giving the heart and blood vessels a much-needed break. Consistent sleep deprivation has been linked to various cardiovascular issues, including hypertension, heart disease, and stroke. Additionally, sleep plays a crucial role in regulating metabolism and maintaining a healthy weight. It influences the production of hormones that control hunger, thus reducing the risk of obesity.
“There’s such a strong connection there and, in fact, a lot of pretty common mental health issues. One of the major criteria is sleep changes. One of the criteria for major depressive disorder is a sleep change or anxiety. If you have conditions like bipolar disorder, schizophrenia, ADHD, if you don’t sleep in time, those conditions are going to be harder to treat, and I see this a lot,” Markland added. “When somebody’s sleep gets off schedule, even if they’re doing pretty well, that is a recipe for disaster because, sooner or later, they’re going to start to have more symptoms of their disorder, and it’s all related to sleep.”
Stress and anxiety are significant contributors to sleep disturbances. When the mind is preoccupied with worries, relaxing and falling asleep becomes challenging. Lifestyle habits, such as excessive caffeine consumption and lack of physical activity, also contribute to poor sleep quality. Caffeine, a stimulant, can disrupt the ability to fall asleep, while regular physical activity promotes better sleep.
“There are medical benefits to good sleep, like lower blood pressure. It’s easier to fight off infection. You have better control of diabetes. It’s easier to lose weight when you sleep better. There’s so many benefits to good sleep,” Markland explained. “What I see more than anything are the cognitive and the mental health benefits. You have a better memory, you focus better and you concentrate better. You can think more clearly. When you don’t sleep well, the next day, it’s just hard to remember; it’s hard to kind of be present. You really do have better immunity when you sleep better, because part of sleep is to kind of recharge all your physical processes. And one of those things is when you sleep, I think of it like a battery. You’ve got to recharge the battery, and sleep is putting your battery on recharge.”
When it comes to developing healthy
sleep habits, Markland offers advice on how to practice them to improve the quality of sleep one gets nightly.
“The biggest factor I see in hindering sleep these days is screen time, whether with a computer, a cell phone, gaming, social media, TV, anything that emits light as a light source, but I think the bigger issue for people these days are their phones. Any light source makes your brain wake up because that’s how we’re programmed,” Markland explained. If you’re looking and scrolling through your phone like I do at bedtime, if you’re not sleeping well, that’s something you have got to get rid of. Experts actually recommend that you put your phone away about an hour before bedtime so your brain can start winding down.”
Markland also stressed the importance of diagnosing and treating sleep disorders that can pose numerous health risks.
“If your loved one says that you are a heavy snorer or you quit breathing at night, that’s probably a good reason to go get a sleep study and see what’s going on. You can do a home sleep study, but if that looks like that’s positive, you’re going to have to go to the hospital for an in-house sleep study,” Markland said.
“Talking to your provider is important, telling them things like ‘I don’t feel rested in the morning,’ ‘I’m drowsy all day,’ ‘I’m
not thinking clearly.’ ‘It doesn’t take much for me to nod off in the meeting or when I’m driving.’ If you’re just excessively sleepy the next day, and if you snore or you just don’t feel rested in the morning, that’s probably a good reason to talk to somebody about it. When you wake up in the morning, you should feel ready to go and alert the next day. And if you don’t sleep, that might be the issue.”
Markland also discussed the importance of circadian rhythm and good sleep hygiene in maximizing the benefits of a night’s sleep.
“One thing I always talk to people about is circadian rhythms. With our internal biological clock, we really are programmed to sleep at night and be awake during the day, and as the sun goes down and nighttime comes, our brains produce more melatonin, which naturally helps us fall asleep. But then, as night progresses and the sun comes up, we make less melatonin so we can wake up in the morning. If you kind of get on board with that, it’s a natural cycle,” Markland explained. “You really need to go to bed when it’s dark and get up when it’s light, and even if you haven’t slept but four hours, still get up at a certain time and get your body and mind back into a schedule.”
Photo courtesy Pexels.com
Sleep is crucial to overall health, offering benefits such as cognitive processing, physical energy, and a strong immune system.
EXERCISE TIPS to lead a healthy life
BY ZACH COLBURN
One of the top New Year’s Resolutions people tend to make is to lose weight and get in shape.
That means gyms and fitness centers across the country tend to be filled with new members, many of whom lack knowledge of fitness and proper exercise techniques.
Jessica Welch, a personal trainer and fitness instructor at the Watauga Community Recreation Center, offers her most important tips for exercising to keep people on track, regardless of their fitness goals.
Welch has also served as an Adjunct Lecturer in Appalachian State University’s Department of Recreation Management and Physical Education.
“My first tip would be to not overcomplicate exercise. You don’t need a lot of time or fancy equipment, just consistency. Second, plan exercise into your day — find time every day for a walk, fitness class, or some type of strength training,” said Welch. “Third, keep exercise fun. Find activities that you actually enjoy, such as dancing or hiking, and incorporate them into your workout routine.”
Here are a few additional ones to keep in mind as you’re starting out or getting back into it after being away for a while:
• Start Slowly and Gradually Increase Intensity: Begin with short workouts, 2-3 times a week. As you get fitter, gradually increase the duration and intensity of your sessions.
• Choose Activities You Enjoy: Select activities that you find fun and engaging. This will make it easier to stick to your exercise routine.
• Focus on Bodyweight Exercises: Bodyweight exercises like squats, lunges, push-ups, and crunches are great for beginners as they require no equipment.
• Set Realistic Goals: Start with achievable goals, such as walking for 30 minutes daily or doing two sets of 10 repetitions of each bodyweight exercise.
• Listen to Your Body: Pay attention to any pain or discomfort and rest if necessary. Avoid pushing yourself too hard, especially in the beginning.
• Warm Up and Cool Down: Always warm up before and cool down after your workout to prepare your muscles and prevent injuries.
• Find a Workout Buddy: Exercising with a friend or partner can help you stay motivated and accountable.
• Make It a Habit: Try to incorporate exercise into your daily routine. Schedule it like any other important appointment.
• Track Your Progress: Keep a journal or use a fitness tracker to monitor your workouts and improvements. This will help you stay on track.
• Reward Yourself: Celebrate your achievements and reward yourself for sticking to your exercise plan.
In addition to the exercise tips, several other external tips to consider are investing in comfortable and supportive athletic shoes and clothing and staying hydrated by drinking plenty of water before, during, and after exercise.
It’s also recommended that you get enough sleep to allow your body to recover and build muscle.
HIGH COUNTRY GYMS
When it comes down to where to exercise, gyms in the High Country offer a variety of opportunities based on needs and schedules.
Most gyms require a membership, so it is recommended that you contact the gym ahead of time to find out rates.
Watauga Community Recreation Center (Boone) — located at 231 Complex Dr. Phone: (828) 264-9511
Hours: 6 a.m.-to-8 p.m. (M-F); 8 a.m. to-8 p.m. (Sat); Noon-to-5 p.m. (Sun)
The Gym 24/7 (Boone) — located at 599 Old Highway 421 South. Phone: (828) 355-9988
Hours: Open 24 hours
Deer Valley Athletic Club (Boone) — located at 507 Bamboo Road. Phone: (828) 262-3337
Hours: 8 a.m.-9 p.m. (M-F); 8 a.m.-to-8 p.m. (Sat and Sun)
Anytime Fitness (Boone) — located 368 Hwy 105 Ext. Phone: (828) 386-1100
Hours: Open 24 hours
Train4Life (Boone) — located at 1434 NC-105 #1. Phone: (828) 266-1110
Hours: 5:30 a.m.-to-7 p.m. (M-Thurs); 5:30 a.m.-6 p.m. (Fri); 9 a.m.-to-Noon (Sat)
Paul H. Broyhill Wellness Center (Boone) — located at 232 Boone Heights Dr. Phone: (828) 266-1060
Hours: 5:30 a.m.-to-9 p.m. (M-Thurs); 5:30 a.m.-to-8 a..m. (Fri); 8 a.m.-to-4 p.m. (Sat); 1 p.m.-to-5 p.m. (Sun)
Center 45 Climbing and Fitness (Boone) — located at 200 Den Mac Drive. Phone: (828) 386-1550
Hours: 3 p.m.-to-9 p.m. (Mon); 10 a.m.to-9 p.m. (Tues.-Sat.); 10 a.m.to-7 p.m. (Sun)
Williams YMCA of Avery County (Linville) — located at 436 Hospital Dr. Phone: (828) 737-5500
Hours: 5 a.m.-to-8 p.m. (M-F); 8 a.m.to-4 p.m. (Sat)
Peak Fitness (Banner Elk) — located at 2209 Tynecastle Hwy. Phone: (828) 898-
4090
of the bouldering walls at Center 45. There are multiple routes for people to climb that are varying in difficulty.
Hours: 6 a.m.-to-8 p.m. (M-F); 9 a.m.to-5 p.m. (Sat); 1 p.m.-to-5 p.m. (Sun)
Little’s Health and Fitness Center (West Jefferson) — located at 1114 NC194. Phone: (336) 846-7474
Hours: 8 a.m.-to-7:30 p.m. (Mon-Tues, Thurs); 8 a.m.-to-4 p.m. (Wed); 8 a.m.to-4:30 p.m. (Fri); 9 a.m.-to-Noon (Sat)
CrossFit Postal (Boone) — located at 220 Postal Street. Phone: (828) 340-2477
Hours: 5:30 a.m.-to-7 p.m. (M-F); 9 a.m.-to-2 p.m. (Sat); 12:30 p.m.-to-2:30 p.m. (Sun)
Hellbender Fitness (Boone) — located at 643 Greenway Road, Suite Road. (828) 282-8039
Hours: 6 a.m.-to-7 p.m. (M-F); 8 a.m.to-Noon (Sat.); 9 a.m.-to-Noon (Sun.)
Ashe CrossFit (West Jefferson) — located at 17E E. Buck Mountain Road. Phone: (336) 846-1717
Hours: 6 a.m.-to-7:15 p.m. (M-F); 9 a.m.-to-11 a.m. (Sat)
Family Central Fitness Center (Jefferson) — located at 626 Ashe Central School Road, Unit 16. Phone: (336) 9826185
Hours: 8 a.m.-to-8 p.m. (M-F); 10 a.m.to-4 p.m. (Sat)
File photo
Finan Kiser climbs one
HOW TO PREVENT IT Knowing the signs of a stroke and
BY NATHAN HAM
Taking care of your health is crucial to living a healthy, full life. Events such as strokes and heart attacks can often be a wake-up call to eat better, lose weight, or get more exercise.
According to the Centers for Disease Control and Prevention, more than 795,000 people in the United States experience a stroke each year, with over 600,000 of those happening to someone for the first time. Strokes are also the fifth leading cause of death in the United States, according to the CDC.
Typical symptoms of a stroke include sudden numbness or weakness in the face, arm, or leg, especially on one side; sudden confusion, trouble speaking or understanding speech; sudden loss of vision, walking, or loss of balance; and severe headache. If you experience these symptoms, seek emergency medical attention immediately or call 911.
According to Katie Miller, a family nurse practitioner at Fleetwood Family Medicine in Ashe County, there are multiple ways to prevent a stroke.
“There are four critical stroke prevention recommendations that include weight management, lowering blood pressure, avoiding tobacco and small healthy changes and habits including exercise and following a heart-healthy diet,” Miller explained. “Focus on fruits, vegetables, whole grains, lean protein, and healthy fats. Limit saturated and trans fats, sodium, and sugary drinks.”
There are specific risk factors for strokes that will not only help prevent them from happening but will lead to a healthier lifestyle overall.
“Excess weight increases the risk of high blood pressure, high cholesterol, and diabetes, which are stroke risk factors. High blood pressure is a major stroke risk factor,” Miller said.
Miller added that regular doctor checkups, taking medications as prescribed, and monitoring blood pressure are important considerations as you begin your
diet and lifestyle changes.
Getting the proper amount of exercise and finding ways to limit the stress in your life are additional ways to help prevent strokes. Stress can often lead to high
blood pressure and even higher cholesterol levels, two common occurrences in people who are at a higher risk for a stroke. Some of the best ways to manage your stress include workouts, yoga and meditation.
Photo submitted
Calling 911 if you or someone you know are experiencing symptoms of a stroke is key to surviving and recovering.
SHARPER VISION, HEALTHIER FUTURE
How Graystone Eye Supports Your Eye Health and Well-Being
BY GRAYSTONE EYE
Your vision shapes the way you experience the world, influencing everything from daily activities to longterm health. At Graystone Eye, we believe that exceptional eye care is not just about clear sight—it’s about enhancing quality of life. With a team of 14 board-certified ophthalmologists and an optometrist, we offer specialized care in cataracts, glaucoma, refractive procedures (iLASIK), corneal and retinal disorders, pediatric vision care, oculofacial plastics, and optical services.
Through a combination of advanced technology and patient-centered care, we ensure that each individual receives treatment tailored to their unique needs. Whether restoring clarity through cataract surgery or providing ongoing management for chronic eye conditions, our goal is to protect and preserve your vision for a healthier future.
Advancing Cataract
Care: Restoring Vision with Precision
Vision changes are a natural part of aging, but cataracts no longer have to limit independence or daily activities. A cataract occurs when the eye’s natural lens becomes clouded, leading to blurred vision, glare, and difficulty reading or driving. Today, advanced surgical options make cataract treatment more precise and effective than ever before.
At Graystone Eye, we utilize the LENSAR laser system, an advanced technology that enhances the safety and accuracy of cataract surgery. This state-of-the-art laser system offers:
• High-resolution 3D imaging for improved surgical precision
• Minimized strain on delicate eye tissues, leading to a smoother recovery
• Customizable intraocular lens (IOL) options to address nearsightedness, farsightedness, and astigmatism
With procedures performed at the Graystone Eye Surgery Center, patients receive this advanced care in a specialized setting designed for comfort and efficiency.
From initial consultation to post-operative follow-ups, our team is dedicated to guiding each patient through a seamless and personalized experience.
A Comprehensive Approach: Eye Health and Overall Well-Being
At Graystone Eye, we recognize that eye health is closely linked to overall wellness. Many chronic health conditions, such as diabetes, hypertension, and glaucoma, require ongoing care that extends beyond routine eye exams. To better support our patients, we have introduced our
Chronic Care Management (CCM) program, designed to provide continuous, coordinated care for Medicare patients managing multiple chronic conditions.
The CCM program offers:
• Personalized care plans tailored to individual health needs
• Medication management to ensure effective treatment and reduce complications
• Seamless communication between ophthalmologists, primary care providers, and specialists
• Ongoing support from a dedicated care team, offering guidance every step of the way
“At Graystone Eye, we believe that managing chronic conditions goes beyond treating symptoms—it requires a comprehensive, patient-focused approach,” says Andrew Tate, CEO of Graystone Eye. “Through our Chronic Care Management
program, we are ensuring that our patients receive the resources, guidance, and support they need to maintain both their vision and overall health.”
Medicare patients who may qualify for the CCM program are encouraged to contact Graystone Eye at 888-626-2020 or visit www.graystone-eye.com for more information.
A Commitment to Excellence in Eye Care
As technology continues to advance, Graystone Eye remains at the forefront of innovation, combining medical expertise with a patient-first philosophy. Whether you are seeking advanced surgical care, routine vision support, or ongoing management of chronic conditions, we are committed to preserving the gift of sight and improving lives—one patient at a time. Because clear vision isn’t just about seeing better—it’s about living better.
HIKE THE HIGH COUNTRY to stay in shape
BY LUKE BARBER
Hiking is not merely a fun recreational activity to explore the wonders of the outdoors; it is also good for your physical health in numerous ways and provides substantial mental health benefits.
Fortunately, the High Country is full of wonderful natural areas to hike and explore, ones that will strengthen your endurance, increase your heart rate, expand your lung capacity, burn fat and ultimately improve your overall physical health through physical activities like walking, hiking, biking and running.
Whenever beginning a new exercise routine or exploring a new trail, especially after several months of decreased physical activity during the wintertime, it is always important to start out slow, increase your pace gradually if you desire, and be mindful of your safety at all times.
Before venturing out into the great outdoors, check websites and pages online managed by organizations such as the US Forest Service and others to ensure that trails are open and clear of debris caused by Hurricane Helene.
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 outand-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 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
GRANDFATHER MOUNTAIN
When visiting Grandfather Mountain, hikers can opt for the challenging route and climb the Profile Trail. This 8.5-mile out-and-back trail brings you to Calloway
out and back trail has little elevation and brings you to two beautiful waterfalls.
Peak and the Mile High Swinging Bridge. For those seeking the views without the climb, visitors can enter the attraction at Grandfather Mountain with a ticket to access a shorter hike to the Mile High Swinging Bridge, as well as access to wildlife exhibits and the Wilson Center for Nature Discovery.
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 the best is the Flat Top Mountain Trail, which is a lengthy hike with moderate challenges. 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 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-andback 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 Appalachian greens await your arrival.
File Photo
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.
Photo courtesy of James Robert Smith Hikers often pause to take in the view at Linville Falls.
File Photo Hobnob at Elk Knob.
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