The Nugget Newspaper's Focus on Health 2019 // 2019-01-23

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Wednesday, January 23, 2019 The Nugget Newspaper, Sisters, Oregon

focus on health Winter 2019

St. Charles Family Care

careyou trust.

SISTERS 541-549-1318 StCharlesHealthCare.org

inside...

• Guys need more touch for better health pg. 12

• Support for seniors in Sisters pg. 15 • Injury prevention for runners pg. 14

St. Charles Family Care is passionate about providing patients with comprehensive medical care close to home. At their Sisters clinic, they provide a team approach to your care. The clinic is staffed with primary care physicians, highly trained medical assistants and a nurse care coordinator. Also available are X-ray services and an outpatient laboratory.

By using a team-based care approach, St. Charles hopes to ensure you receive the treatment you need based on your unique health circumstances. This care team will partner with you as you pursue your healthcare goals both inside and outside of our clinic. Because the Sisters clinic is part of St. Charles Health System, patients benefit from ready access to specialized services,

including onsite visiting cardiology and orthopedics. We believe active engagement between you and the clinic team is an important part of achieving your healthcare goals.

Call 541-549-1318 for an appointment.

Shibui Spa at FivePine Folks in Sisters know that massage and spa treatments are more than an indulgence — they are a critical part of a holistic approach to health and wellness. Now, make no mistake — you will feel indulged on your retreat from the world at Shibui Spa, and that is a very good thing.

Replenish your body with massage, bring forth a glowing complexion with a customized facial or rejuvenate your senses with an Ayurvedic Shirodhara treatment. Come join Shibui for Therapeutic Thursdays: When you schedule a Shibui Luxury package (both a 60-minute Classic Swedish Massage and a 60-minute Customized Facial) you will receive a $40 discount ($20 discount on each service).

All of the treatments at Shibui Spa will not

only make you feel good, they’ll help you be fitter and healthier inside and out — ready to fully enjoy all of the pleasures that Sisters Country has to offer.

Wellness Wednesdays Special Wednesday Pricing — When you mention this ad —

60-min. Classic Swedish Massage $85 Reg. $120 60-min. Shibui Customized Facial $85 Reg. $125

Call 541-549-6164

Wednesday, January 23, 2019 The Nugget Newspaper, Sisters, Oregon

11

By Jim Cornelius Editor in Chief

Every season in Sisters Country brings with it the potential for getting banged up, strained, overworked and laid up. Winter can be especially tough on the body.

While there’s always the potential for that spectacular crash on skis, Sisters’ physical therapists report that the majority of injuries they see are mundane — but serious — slips and falls on ice. They often occur at home.

Falls like that are no laughing matter; they can literally be a matter of life and death. A 66-year-old La Pine man died last week after apparently falling in his driveway. Deputies with the Deschutes County Sheriff’s Office were dispatched to a report of a man lying in a residential driveway on the morning of January 14. A deputy arrived at the address nine minutes later and found the man cold to the touch and beyond medical help.

According to the sheriff’s office, the initial investigation into the death has determined that the man likely arrived at his residence the prior evening.

Evidence at the scene showed he had slipped on the ice and fell upon exiting his vehicle. The man was unable to get to his feet and began crawling toward an area of the driveway with less ice, where he could get back onto his feet. He ultimately was not able to get up and likely succumbed to cold

exposure.

“We have a couple of people in the clinic who fell right outside their home,” said Matt Kirchoff of Therapeutic Associates in Sisters.

The injuries caused by the falls were serious enough to require surgery.

Even though this winter has been mild, ice is still and always an issue at this time of year. Situational awareness is key to safety; it’s easy to be complacent when you’re in your home environment — but that driveway or walkway may be as slick as a hockey rink.

The fundamental key to safety, according to Marie Risenmay, a physical therapist at Green Ridge Physical Therapy in Sisters, is “being certain of every step you take. Don’t be in a rush.”

Fall prevention is worth a little extra time.

“Use that cane that’s sitting in the closet,” Risemay says, or use trekking poles when out and about. “There’s nothing wrong with adding some extra support.”

Both Kirchoff and Risenmay advocate use of traction shoes or devices like Yak Trax that fit over shoes and provide extra traction over snow and ice. You still have to be careful, though.

Kirchoff notes that the signs on the doors at the Redmond Airport that urge patrons to “walk like a penguin” have it right. A slow waddle where every foot placement is careful and the body

is stable is far better than a hurried stride that leads to a slip and a potentially catastrophic fall.

So far, the Sisters Country winter has not forced us to break out the snow shovels. But it’s still January, and the next six weeks or so could still hold one of Sisters’ famous two-foot dumps.

People coming off the couch and heading out to wield the snow scooper keep physical therapists busy — along with other medical professionals.

“It keeps cardiologists busy, too,” Kirchoff said. “They’re the ones that are going out and having a heart attack in the driveway.”

“Shoveling snow is always going to be bad for you,” Risenmay says. “It’s a twist with the weight at the worst lever point.”

Lower back and shoulder injuries are a common result of doing too much, too hard, too fast.

If you can just get behind the shovel and push the snow like a snowplow, that’s easier on the body. If you must twist and toss, switch directions so you’re not overloading one side.

“Be an ambi-shoveler,” Kirchoff says.

And if it doesn’t feel good, don’t do it.

“If you’re doing something and it

ISTOCKPHOTO.COM/MARIDAV

Preventing the injuries of winter

doesn’t feel good and you’re thinking, ʻI should pay a young buck to do this’ — you should,” says Risenmay.

While it’s the day-to-day activities that cause most of winter’s woes, people do get hurt skiing or playing in the snow. Staying within your abilities on the slopes is always good advice — and physical therapists recommend doing a dynamic warm-up before hitting the slopes or the cross-country trails. Don’t just get out of the car and go.

Therapeutic Associates offers preseason training in such dynamic warmups as part of a ski season preparation program.

Both Kirchoff and Risenmay emphasize that resilience in the face of winter’s travails often comes down to your overall level of fitness.

“Ultimately, it’s keeping your body in shape year-round so it’s ready to take on that kind of load,” says Risenmay.

Winter can be a lovely time in Sisters. Pay attention to your footing; take it slow; warm up; know your limitations — and enjoy.

Proudly Serving the Sisters Community with Urgent Care and Occupational Medicine Services

$15 OFF a Sports Physical (Offer good through 1/31/19)

Call Deb for a FREE Occupational Medicine Services Consultation Open every day including weekends.

Your Care Your Care has been proudly serving our Sisters community since 2013. During that time, their services have expanded to meet the ever-changing and expanding medical needs of our neighbors. Your Care continues to offer same-day, walk-in medical care.

Along with their urgent-care services, Your Care is now serving local businesses throughout Central Oregon. The goal is simple: Keep our community healthy and working. They hope your employees do not sustain an injury while working, but if they do, Your Care will work with your employee from injury to full release to work.

Need to meet OSHA requirements and find navigating the occupational health maze dizzying? Your Care’s Occupational Medicine team will meet with you and customize services to best suit the needs of your business. They can manage everything from employment physicals, to Hep B testing and vaccinations and OSHA respirator questionnaires and more.

They’ve got you covered.

541-548-2899 | YourCareMedical.com 3818 SW 21st Pl. Hwy. 126 to Redmond, two turns and you’re there! (Near fairgrounds)

WALK-IN • URGENT CARE • OCCUPATIONAL MEDICINE • X-RAY

RESTART PROGRAM

— Starts January 30 — ✓ Whole Food Challenge ✓ Sugar Detoxification ✓ General nutrition tools to improve digestion, blood sugar, weight & hormones

MollyZarnick, NTP 541-719-8863

www.wholisticnaturalhealth.com

An Independent & Assisted Living Community

Life in the Heart of Sisters Country www.thelodgeinsisters.com 541-549-5634

12

Wednesday, January 23, 2019 The Nugget Newspaper, Sisters, Oregon

Wednesday, January 23, 2019 The Nugget Newspaper, Sisters, Oregon

Guys need more touch for better health

By T. Lee Brown Correspondent

Americans can be awkward about touching each other. Men and boys, especially, may get the impression that touching is taboo.

The thing is? Touch boosts heart, brain, and hormone health. Going without it is linked to anxiety and heart disease.

“Touch increases the brainʼs oxytocin levels, a chemical which aids heart health and actually makes you feel more connected,” explains Scott Heydt at the Good Men Project.

“In turn, touch lowers levels of the stress hormone, cortisol,” he continues.

“Additionally, touch activates the orbitofrontal cortex, linked to reward and compassion feelings.”

Strip away all the scientific gobbledegook, and what do you have? Common sense: touch is good for you.

HIGHER PERFORMANCE Bonding through touch is common in sports — and it links to better performance. Athletes often trade high gives, chest bumps, and back slaps. A fanny-pat might inspire some guffaws, but it might also help you win the game.

A research team at University of Illinois tracked the physical contact between teammates during NBA basketball games. Teams and individual players who engaged in more on-court touching early in the season went on to play better and win more games.

This positive result of touch didnʼt change based on a playerʼs salary, fame, or skill level. More touch early on led to more success later on, across the board.

The study inspired Henry Abbott at ESPN. He writes that some people are scared to touch others, to seem uncool or inappropriate.

“In same-gender settings like the NBA, maybe scared of appearing to be gay.”

“But guess what!” he continues.

“Being timid is no way to lead. NBA players face a lot of challenges. Intense defenses. Injuries. Grueling schedules.

The playoffs… Some dude mocking you for hugging a teammate? Forget him. Itʼs just small potatoes.”

ROUGH AND TUMBLE Kids instinctively tumble and playfight like wild cubs. Stopping them may not be good for their health.

“Play — especially active physical play, like roughhousing — makes kids smart, emotionally intelligent, lovable and likable, ethical, physically fit, and joyful,” according to Anthony T. DeBenedet, MD, and Lawrence J. Cohen.

Their book “The Art of Roughhousing: Good Old-Fashioned Horseplay and Why Every Kid Needs It” delves into the details.

REAL, NOT SCREEN Touching plants, animals, humans, and natural objects is essential to normal brain development. More time spent on computer, TV, and phone screens means less time in hands-on activities.

Techniques for

Neuroimaging research shows that screen time damages kidsʼ brains. Way back in 2009–2013, multiple studies on Internet addiction and gaming produced results that ranged from alarming to creepy.

“In short, excessive screen time appears to impair brain structure and function,” summarizes Victoria L. Dunckley, M.D., author of “Reset Your Childʼs Brain.”

Boys are far more susceptible to video game addiction than girls. Reduce screen time. Encourage physical activity and play. Make sure boys get outside and get their hands dirty.

EXPLICIT CONTENT Loving, physical intimacy is a source of healthy touch. Pornography, on the other hand, can cause problems.

Males are more likely than females to become addicted to porn. Todayʼs technology-based delivery systems work differently on the brain than the simple magazines of yore. This leads to far more time spent watching pornography, and to higher rates of addiction.

Some porn addicts lose the ability to become aroused with real partners, according to Fox News and Mens Health.

Even non-addict porn users often develop social and relationship issues.

Reduce online porn consumption for better chances at real-life intimacy, and the touch that goes with it.

TOUCH AVOIDANCE If touch is natural and healthy, why do

many men avoid it? Social, religious, and family factors affect how people reach out.

Men raised in non-touching families may not know how to interact physically.

This physical isolation may be picked up by their sons.

Movies and TV shows often suggest that “manliness” means standing alone, looking tough. (At least John Wayne gets to touch a real horse.)

American culture hyper-sexualizes the body. Some people now associate any kind of touch with sexual intention… or fear that they will be accused of sexual intention.

Conservative sects of various religions deny touch between men and women. Some encourage followers to believe that their God-given human bodies are bad or dirty.

Liberal institutions can contribute to the problem. After the wave of #MeToo awareness, some enacted extreme “consent” rules — not for sexual touch, but for everyday human interaction. These may increase unhealthy “touch isolation.”

Many people, including men, experience violence or physical coercion during their lives. After that, touch may not be welcome. If you have been abused and/ or committed abuse, seek help. Call the sexual assault hotline at 1.800.656.4673 or live chat on thehotline.org.

Everyday touch can come back into your life and improve your health. For suggestions, read “Techniques for touch health” on page 15.

TOUCH HEALTH

touch soil, tree bark, plants, and

By T. Lee Brown, Correspondent rocks. als. ritu ial S i x soc n mo small ways. Use com You can increase healthy touch in The B r eath ps. bum fistdshakes, hugs, and Here in the West, that’s often han k. bac Hug Ask er upp and , arms, shoulders “safe zone” generally includes the your partw ht talk to them about it first, or sho ner to try Start with people you know. You mig y the If cts. rea g son you’re touchin per the how into e this once Tun cle. arti them this touched — listen. Talk to your be to t wan ’t don y the or twice a say or y awa pull fortable for them. day. Hold friends and family about what’s com e a c h other, non-sexually, and IXEL RAWP M/ TO.CO ISTOCKPHO breathe six deep, slow breaths together. This builds conFOR ALL AGES & GENDERS Hello & Goodbye Try a hug whenever some- nection; your heartbeats may even synch up! Bonus one leaves or enters the house. When you run into a points for doing this in front of the kids.

When Someoneʼs Upset Is a friend or loved one friend, see if theyʼre comfortable with a handshakedistressed or grieving? Sit down and listen to their backslap combo, shoulder-hug, or side-hug.

The Good Handshake The average person story. Let them talk without rushing to solve their shakes hands 15,000 times in their lifetime. Professor problem or stop them from displaying their emotions.

Geoffrey Beattie offers advice: Wipe off your hand, Try a pat on their hand or lightly press their forearm. meet the other personʼs hand halfway, then grip firmly If they pull back, donʼt be insulted. They may not be but not too tightly. Make eye contact, and hold 2-3 ready for comforting touch right now.

Healing Touch Boost your immune system and seconds max. More at tinyurl.com/nugget-handshake.

At the Table Hold hands around the table before relieve aches and pains: Enjoy the benefits of profesyou eat. Itʼs a good time to express gratitude or say sional healing touch on a regular basis. Try a Licensed grace. Hands should be clean, dry, and not squeezing Massage Therapy or Strain-Counterstrain PT appointtightly. Bonus: kids who have family dinner regularly ment at Green Ridge Physical Therapy (greenridgept. are less likely to use drugs or alcohol and are more com). If your appointment is in response to pain, your insurance may cover it. Feeling luxurious? Book a likely to do well in school.

Get Outside Touching plastic keyboards, cash Swedish massage at Shibui Spa (shibuispa.com).

After an Injury When a family member gets hurt, registers, and phones all day dulls the senses. Wake them back up. Rake pine needles. Garden. Feel sun ask if you can help. If yes, help with their injury and and wind on your skin. Take a quiet walk; stop to let them feel safe and protected. If no, donʼt take it

13

personally. Some people hate to be hovered over following an injury. Give them space.

HELPING BOYS & YOUNG MEN Get Rough Let your kids play the old-fashioned way. Roughhousing, horseplay, and wrestling bring positive neurological and emotional results. Talk to other parents and educators about easing up on “safety” rules that are too strict.

Masculine Media Take in movies, books, and TV shows together. Then talk about the characters. Kids learn a limited version of masculinity from superhero movies, porn, comic books, and Westerns. Make sure they see and talk about a wide variety of role models.

Nature & the Animal World A lack of natural touch rewires how our brains and nervous systems develop (or fail to). Make sure kids get plenty of time outdoors, doing chores or playing with natural objects. Indoors, try nature-based craft projects.

Encourage kids to be responsible pet owners, cuddling and grooming. Try a School-Day-Off camp at Wildheart (wildheartnatureschool.com).

Encourage Boys Avoid reprimanding a boy or young adult who wants to be held, soothed, or hugged when heʼs in pain—physical or emotional. Donʼt sigh or give him a grumpy look, either. His long-term health may be on the line.

Get Smart About Screens Digital device use and screen time deprive children of the real-life human interaction they need. Without that warmth and touch, their brains donʼt develop properly. In experiments, primates actually died from lack of touch. Research links excessive screen time to depression, anxiety, and a soaring suicide rate among youth.

Provide an Example Make sure kids and grandkids see you — their confident, masculine elder — showing affection to people of all genders. Let them see youʼre not afraid to touch or be touched, appropriately and with consent.

Advantage Dental

NEW YEAR! NEW YOU!

Don’t be intimated — we can work with ANY fitness level.

We can create a program tailored for you and your fitness level, all at a pace that works for you!

6,200 sq. ft. • 52 classes per week!

Shower, sauna and spa • 40+ cardio machines 27 CrossFit Classes • 11 ROMWOD Yoga Classes 10 Weightlifting Classes • 4 Core Pilate Pilates es CClasses laassess

Let us help you become the best version of yourself!

Don’t miss our pelivc floor/core workshop in February!

Call Carolyn Janke for details. 541-321-6570

24-Hour Access!

CALL 541-699-7800 7800 OR EMAIL COACH@LEVEL5FIT.COM www.level5fit.com Located in Ray’s Shopping Center

The mouth is the body’s gateway to health. It plays a vital part in maintaining our body’s overall health.

A healthy mouth is a building block to a healthy life.

If we have pain in our mouth, we may choose to limit our intake to softer foods and hide our smiles. This can lead to dietary choices that are less than ideal.

At Advantage Dental, they focus on providing quality dental care that helps ensure your mouth stays as healthy as it can be. Don’t wait until you have a problem to see the dentist. They encourage everyone to receive at least one exam every year.

They are here to keep our community free of decay. Call or come in today to schedule your visit, 541-904-7039.

CELEBRATING 25 YEARS Helping Patients Get Moving!

Physical Therapy • Aquatic Therapy Post-Surgical • Sports Specific Training Strengthening & Conditioning Strengthe

541-549-3574 2022 Desperado Trail, Ste 201 at Sisters Athletic Club www.therapeuticassociates.com/Sisters

The Best Version of You

Level 5 CrossFit Sisters Level 5 CrossFit Sisters’ recent move to expansive new facilities in the Outlaw Station plaza near Ray’s Food Place has opened up a world of possibilities for Sisters residents who want to get fit and strong.

Whatever your current level of fitness and whatever your fitness goals, Level 5 can tailor a program that suits you — from yoga and pilates to crossfit — and at whatever pace works best for you.

“Whatever program you’re on, you can do it here,” says owner Ryan Hudson. “We were pretty specialized before, and now we’re really a place for everyone.”

With secure 24-hour access to the 6,200-squarefoot facility, Level 5 is “the gym that never sleeps.”

Many seniors now qualify for a free gym

When you look and feel your best, your potential is infinite.

membership at Level 5 through the Silver and Fit or Silver Sneakers program of participating insurance companies. Inquire at Level 5 and start on the path to your best version of you.

Medical Spa & Dual Board Certified Facial Plastic Surgeon

Call Villano MD to schedule your complimentary consultation 541-312-3223 | villanomd.com

Villano MD Villano MD, the leader in facial plastic surgery and cosmetic enhancement procedures in Bend, Oregon, is dedicated to providing exceptional results in a safe, relaxing, rejuvenating environment. Villano MD is committed to ensuring your comfort and privacy from your first encounter through your journey to timeless beauty. Whether you’re in Villano’s state-of-theart operating suite or aesthetic treatment room your safety and comfort is their first priority.

Dr. Villano and his trained and certified team are available to answer all of your questions and address your concerns in the private setting of your individual complimentary consultation.

As experts in the art of surgical and non-surgical procedures in the state of Oregon, dual board certified Dr. Villano and the team at Villano MD are there to help you learn which treatments are suited to your needs.

12

Wednesday, January 23, 2019 The Nugget Newspaper, Sisters, Oregon

Wednesday, January 23, 2019 The Nugget Newspaper, Sisters, Oregon

Guys need more touch for better health

By T. Lee Brown Correspondent

Americans can be awkward about touching each other. Men and boys, especially, may get the impression that touching is taboo.

The thing is? Touch boosts heart, brain, and hormone health. Going without it is linked to anxiety and heart disease.

“Touch increases the brainʼs oxytocin levels, a chemical which aids heart health and actually makes you feel more connected,” explains Scott Heydt at the Good Men Project.

“In turn, touch lowers levels of the stress hormone, cortisol,” he continues.

“Additionally, touch activates the orbitofrontal cortex, linked to reward and compassion feelings.”

Strip away all the scientific gobbledegook, and what do you have? Common sense: touch is good for you.

HIGHER PERFORMANCE Bonding through touch is common in sports — and it links to better performance. Athletes often trade high gives, chest bumps, and back slaps. A fanny-pat might inspire some guffaws, but it might also help you win the game.

A research team at University of Illinois tracked the physical contact between teammates during NBA basketball games. Teams and individual players who engaged in more on-court touching early in the season went on to play better and win more games.

This positive result of touch didnʼt change based on a playerʼs salary, fame, or skill level. More touch early on led to more success later on, across the board.

The study inspired Henry Abbott at ESPN. He writes that some people are scared to touch others, to seem uncool or inappropriate.

“In same-gender settings like the NBA, maybe scared of appearing to be gay.”

“But guess what!” he continues.

“Being timid is no way to lead. NBA players face a lot of challenges. Intense defenses. Injuries. Grueling schedules.

The playoffs… Some dude mocking you for hugging a teammate? Forget him. Itʼs just small potatoes.”

ROUGH AND TUMBLE Kids instinctively tumble and playfight like wild cubs. Stopping them may not be good for their health.

“Play — especially active physical play, like roughhousing — makes kids smart, emotionally intelligent, lovable and likable, ethical, physically fit, and joyful,” according to Anthony T. DeBenedet, MD, and Lawrence J. Cohen.

Their book “The Art of Roughhousing: Good Old-Fashioned Horseplay and Why Every Kid Needs It” delves into the details.

REAL, NOT SCREEN Touching plants, animals, humans, and natural objects is essential to normal brain development. More time spent on computer, TV, and phone screens means less time in hands-on activities.

Techniques for

Neuroimaging research shows that screen time damages kidsʼ brains. Way back in 2009–2013, multiple studies on Internet addiction and gaming produced results that ranged from alarming to creepy.

“In short, excessive screen time appears to impair brain structure and function,” summarizes Victoria L. Dunckley, M.D., author of “Reset Your Childʼs Brain.”

Boys are far more susceptible to video game addiction than girls. Reduce screen time. Encourage physical activity and play. Make sure boys get outside and get their hands dirty.

EXPLICIT CONTENT Loving, physical intimacy is a source of healthy touch. Pornography, on the other hand, can cause problems.

Males are more likely than females to become addicted to porn. Todayʼs technology-based delivery systems work differently on the brain than the simple magazines of yore. This leads to far more time spent watching pornography, and to higher rates of addiction.

Some porn addicts lose the ability to become aroused with real partners, according to Fox News and Mens Health.

Even non-addict porn users often develop social and relationship issues.

Reduce online porn consumption for better chances at real-life intimacy, and the touch that goes with it.

TOUCH AVOIDANCE If touch is natural and healthy, why do

many men avoid it? Social, religious, and family factors affect how people reach out.

Men raised in non-touching families may not know how to interact physically.

This physical isolation may be picked up by their sons.

Movies and TV shows often suggest that “manliness” means standing alone, looking tough. (At least John Wayne gets to touch a real horse.)

American culture hyper-sexualizes the body. Some people now associate any kind of touch with sexual intention… or fear that they will be accused of sexual intention.

Conservative sects of various religions deny touch between men and women. Some encourage followers to believe that their God-given human bodies are bad or dirty.

Liberal institutions can contribute to the problem. After the wave of #MeToo awareness, some enacted extreme “consent” rules — not for sexual touch, but for everyday human interaction. These may increase unhealthy “touch isolation.”

Many people, including men, experience violence or physical coercion during their lives. After that, touch may not be welcome. If you have been abused and/ or committed abuse, seek help. Call the sexual assault hotline at 1.800.656.4673 or live chat on thehotline.org.

Everyday touch can come back into your life and improve your health. For suggestions, read “Techniques for touch health” on page 15.

TOUCH HEALTH

touch soil, tree bark, plants, and

By T. Lee Brown, Correspondent rocks. als. ritu ial S i x soc n mo small ways. Use com You can increase healthy touch in The B r eath ps. bum fistdshakes, hugs, and Here in the West, that’s often han k. bac Hug Ask er upp and , arms, shoulders “safe zone” generally includes the your partw ht talk to them about it first, or sho ner to try Start with people you know. You mig y the If cts. rea g son you’re touchin per the how into e this once Tun cle. arti them this touched — listen. Talk to your be to t wan ’t don y the or twice a say or y awa pull fortable for them. day. Hold friends and family about what’s com e a c h other, non-sexually, and IXEL RAWP M/ TO.CO ISTOCKPHO breathe six deep, slow breaths together. This builds conFOR ALL AGES & GENDERS Hello & Goodbye Try a hug whenever some- nection; your heartbeats may even synch up! Bonus one leaves or enters the house. When you run into a points for doing this in front of the kids.

When Someoneʼs Upset Is a friend or loved one friend, see if theyʼre comfortable with a handshakedistressed or grieving? Sit down and listen to their backslap combo, shoulder-hug, or side-hug.

The Good Handshake The average person story. Let them talk without rushing to solve their shakes hands 15,000 times in their lifetime. Professor problem or stop them from displaying their emotions.

Geoffrey Beattie offers advice: Wipe off your hand, Try a pat on their hand or lightly press their forearm. meet the other personʼs hand halfway, then grip firmly If they pull back, donʼt be insulted. They may not be but not too tightly. Make eye contact, and hold 2-3 ready for comforting touch right now.

Healing Touch Boost your immune system and seconds max. More at tinyurl.com/nugget-handshake.

At the Table Hold hands around the table before relieve aches and pains: Enjoy the benefits of profesyou eat. Itʼs a good time to express gratitude or say sional healing touch on a regular basis. Try a Licensed grace. Hands should be clean, dry, and not squeezing Massage Therapy or Strain-Counterstrain PT appointtightly. Bonus: kids who have family dinner regularly ment at Green Ridge Physical Therapy (greenridgept. are less likely to use drugs or alcohol and are more com). If your appointment is in response to pain, your insurance may cover it. Feeling luxurious? Book a likely to do well in school.

Get Outside Touching plastic keyboards, cash Swedish massage at Shibui Spa (shibuispa.com).

After an Injury When a family member gets hurt, registers, and phones all day dulls the senses. Wake them back up. Rake pine needles. Garden. Feel sun ask if you can help. If yes, help with their injury and and wind on your skin. Take a quiet walk; stop to let them feel safe and protected. If no, donʼt take it

13

personally. Some people hate to be hovered over following an injury. Give them space.

HELPING BOYS & YOUNG MEN Get Rough Let your kids play the old-fashioned way. Roughhousing, horseplay, and wrestling bring positive neurological and emotional results. Talk to other parents and educators about easing up on “safety” rules that are too strict.

Masculine Media Take in movies, books, and TV shows together. Then talk about the characters. Kids learn a limited version of masculinity from superhero movies, porn, comic books, and Westerns. Make sure they see and talk about a wide variety of role models.

Nature & the Animal World A lack of natural touch rewires how our brains and nervous systems develop (or fail to). Make sure kids get plenty of time outdoors, doing chores or playing with natural objects. Indoors, try nature-based craft projects.

Encourage kids to be responsible pet owners, cuddling and grooming. Try a School-Day-Off camp at Wildheart (wildheartnatureschool.com).

Encourage Boys Avoid reprimanding a boy or young adult who wants to be held, soothed, or hugged when heʼs in pain—physical or emotional. Donʼt sigh or give him a grumpy look, either. His long-term health may be on the line.

Get Smart About Screens Digital device use and screen time deprive children of the real-life human interaction they need. Without that warmth and touch, their brains donʼt develop properly. In experiments, primates actually died from lack of touch. Research links excessive screen time to depression, anxiety, and a soaring suicide rate among youth.

Provide an Example Make sure kids and grandkids see you — their confident, masculine elder — showing affection to people of all genders. Let them see youʼre not afraid to touch or be touched, appropriately and with consent.

Advantage Dental

NEW YEAR! NEW YOU!

Don’t be intimated — we can work with ANY fitness level.

We can create a program tailored for you and your fitness level, all at a pace that works for you!

6,200 sq. ft. • 52 classes per week!

Shower, sauna and spa • 40+ cardio machines 27 CrossFit Classes • 11 ROMWOD Yoga Classes 10 Weightlifting Classes • 4 Core Pilate Pilates es CClasses laassess

Let us help you become the best version of yourself!

Don’t miss our pelivc floor/core workshop in February!

Call Carolyn Janke for details. 541-321-6570

24-Hour Access!

CALL 541-699-7800 7800 OR EMAIL COACH@LEVEL5FIT.COM www.level5fit.com Located in Ray’s Shopping Center

The mouth is the body’s gateway to health. It plays a vital part in maintaining our body’s overall health.

A healthy mouth is a building block to a healthy life.

If we have pain in our mouth, we may choose to limit our intake to softer foods and hide our smiles. This can lead to dietary choices that are less than ideal.

At Advantage Dental, they focus on providing quality dental care that helps ensure your mouth stays as healthy as it can be. Don’t wait until you have a problem to see the dentist. They encourage everyone to receive at least one exam every year.

They are here to keep our community free of decay. Call or come in today to schedule your visit, 541-904-7039.

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Level 5 CrossFit Sisters Level 5 CrossFit Sisters’ recent move to expansive new facilities in the Outlaw Station plaza near Ray’s Food Place has opened up a world of possibilities for Sisters residents who want to get fit and strong.

Whatever your current level of fitness and whatever your fitness goals, Level 5 can tailor a program that suits you — from yoga and pilates to crossfit — and at whatever pace works best for you.

“Whatever program you’re on, you can do it here,” says owner Ryan Hudson. “We were pretty specialized before, and now we’re really a place for everyone.”

With secure 24-hour access to the 6,200-squarefoot facility, Level 5 is “the gym that never sleeps.”

Many seniors now qualify for a free gym

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membership at Level 5 through the Silver and Fit or Silver Sneakers program of participating insurance companies. Inquire at Level 5 and start on the path to your best version of you.

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Dr. Villano and his trained and certified team are available to answer all of your questions and address your concerns in the private setting of your individual complimentary consultation.

As experts in the art of surgical and non-surgical procedures in the state of Oregon, dual board certified Dr. Villano and the team at Villano MD are there to help you learn which treatments are suited to your needs.

14

Wednesday, January 23, 2019 The Nugget Newspaper, Sisters, Oregon

Injury prevention for runners

By Charlie Kanzig Correspondent

As a long-time runner and coach, there is nothing more frustrating than good training going down the drain due to injury. I have found that a handful of simple practices can greatly reduce your chances of getting injured from running.

Let’s start with proper equipment.

Get high-quality shoes that are made for what you plan to do and that are made for your body. The FootZone in Bend (on Wall Street) is the regional choice for making the correct purchase. The staff are experts and take time to ask you about what you need.

They will do a brief gait analysis as part of your purchase. In addition, the store sponsors a variety of training groups which can be key to getting into a training regimen led by experienced people.

Now that you have the shoes and are ready to get going, use caution.

If you are just starting out in training for a race or for fitness you must give your body time to adapt to the stress you will placing on it. Many coaches actually encourage runners to spend the first week of their training not running at all, but rather walking for 30-40 minute periods, especially if the person has been largely inactive prior to the start of training.

Start slow in your training and

start each workout gently. An easy jog to start out, coupled with even some basic stretching of the calves, quads and hamstrings after you are warmed up a bit will help prevent injury.

Ending the run in a similar way is also recommended. Older runners need to focus more on their flexibility than young runners, so stretch anything that feels stiff. Some basic yoga can be incredibly beneficial.

Consider the terrain on which you will be running. It’s not a bad idea to stick to the track (boring though that may be) or other soft, flat surfaces.

Hills and rugged terrain require more strength and agility, which can lead to soreness and injury in the first weeks of training. We are blessed with more miles of dirt and gravel roads, along with trails, than anywhere in Oregon.

Even the shoulders of our roads are decent for running because they tend to be packed with a mix of dirt and cinders that are comfortable to the runner. (To avoid catastrophic injury when on the roads, always run facing traffic so you don’t get blindsided).

Running on pavement is not recommended, but if that is your choice be sure that you buy shoes designed for road running, which have more cushion than most trail shoes.

Listen to your body and plan to do a variety of different activities (crosstraining). There is nothing wrong with being sore the day after a good run,

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but try to mix hard days with easy and moderate days. Take a day off now and then to rest completely.

Get in the pool or onto your bike on “off” days. This will not only allow your running muscles to rest, but strengthen the parts of your body that don’t get worked from running.

If you ever experience sharp pain do not continue running until you can do so without the pain. Achiness tends to dissipate as you warm up, but sharp pain means “stop!” Common causes of sharp pain include the onset of “shin splints” which occur on the lower foreleg. This is the most common malady to affect beginning runners and must be dealt with immediately or will result in long-term issues.

Prevention of shin splint includes good habits of stretching calves, avoiding sprinting until in shape to do so, running uphill, and running too quickly before being adequately warmed up.

If you notice tenderness and pain in the bottoms of your feet don’t ignore it. Another common injury for runners is called plantar fasciitis. Symptoms include pain along the arch of the foot

and the entire heel. This condition is caused primarily from tight calves and shortened Achilles tendons, so stretching is the best prevention. Take action at the first notice of any symptoms. Rest is the key.

Runners often notice this tenderness in the morning with their first steps, so before even getting out of bed, trying rolling your ankles and massaging the bottoms of your feet around the heel and through the arch.

This can prevent further tearing and irritation of the soft tissues of your foot. Avoid standing on hard surfaces (wood, concrete, tile), especially without well-cushioned, supportive shoes.

If the pain persists, a visit to a physical therapist or other sports medicine practitioner is advised because once the condition gets bad it can take weeks and even months to resolve.

Go ahead and challenge yourself.

Just be sure to listen to your body along with way.

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Audry Van Houweling is focused on a functional, compassionate, personal approach that gets at root causes, not just symptoms. Functional medicine appreciates inter-connections and strives to tell the whole story of what a client is experiencing. Audry utilizes the functional medicine framework to address the foundations of emotional wellness with competence and precision.

She Soars Psychiatry is now accepting most commercial insurance. She sees men, women, and children across the lifespan, and there is an affordable concierge care option, which offers reduced rates for cashpaying clients who may be out of network or those with a high deductible.

Sisters Dental Those who value their smile and their dental health got a piece of good news for the new year: Long-time Sisters dentist Dr. Greg Everson and Dr. Trevor Frideres of Sisters Dental have united their practices under the name Sisters Dental.

In what he describes as a “win-win-win,” Dr. Everson will continue to practice, but reducing his days/hours to spend more time with family; Dr. Frideres will see patients at both offices for the next few months, while looking forward to being able to offer more hygiene appointments and more flexible scheduling options, including Friday appointment times, and expanded dental services for all of their mutual patients.

After a period of construction, the united practices will be located at the current Everson building.

Construction is expected to be complete by early autumn 2019.

Both practices are relationship-based and patient centered, a perfect fit with each other — and a perfect fit for the residents of Sisters.

Wednesday, January 23, 2019 The Nugget Newspaper, Sisters, Oregon

By Charlie Kanzig

Support for seniors in Sisters

Correspondent

By Sue Stafford

Here are a few practices you can employ to help prevent or reduce injuries in your running.

• Arrange a full gait analysis. Identifying whether your unique running style might be contributing to pain can save you from big trouble down the line.

• Increase core strength. Incorporating crunches, planks and other exercises after your main workout will help you keep better posture and prevent injury. Resistance training and light weight training are excellent for making your entire body stronger.

• Find a good training program that includes reasonable progressions. For example, if you increase your mileage too quickly you can find yourself on the sidelines with an injury. There are excellent sources from Runnerʼs World magazine and its accompanying website, as well as a plethora of books and online resources. Training groups like those offered at Foot Zone give you not only a plan to follow, but amazing camaraderie.

• Nutrition and hydration. This seems obvious, but I personally can attest to how inconsistent I am on both counts. I think I have been under-hydrated about half the time, especially in our dry climate of summer and fall. Starting the day with a big glass of water and having water to sip throughout the day is key. On longer training runs you may have to either carry water or arrange access to water during the run.

A balanced diet will help your body stay strong and injury free. There is no lack of sports nutrition information out there.

Healthy Living for Seniors is a once-a-month drop-in gathering at the Sisters Park & Recreation District building in the SAGE Room, the second Monday of every month from 1 to 3 p.m.

Local providers of services and assistance encouraging independent living for seniors are available to share their information and answer questions about aging in place.

The program, which began this month, was instituted by four local women: Diane Goble, MSCC, CCHt; Moe Bidasolo, RN; Maggie Saslow, RN; and Katrina Haines, LMT. The goal of the group is to offer a place where seniors can speak with local service providers to get their questions answered, and a place to create a sense of community and sharing among Sisters seniors to help enhance their quality of life and increase their sense of connection.

“We welcome other local service providers and therapists

ISTOCKPHOTO.COM/LJUPCO

Tips for reducing running injuries

Correspondent

to join us and share what they have to offer local (Sisters) residents,” said Goble.

A goal of both Age-Friendly Sisters Country, a newly formed nonprofit agency in town, and the Sisters 2019 Vision Action Plan is to provide opportunities for seniors to age in place. For several years, SPRD has been offering more senior classes and the SAGE Room as a space for seniors to gather where local resources and activities can be found.

The program is offered free of charge with no appointment necessary. Simply drop in and join the conversation. Group conversations and private oneon-one sessions are available.

At their January gathering, a group of seniors discussed their

experience with longterm-care insurance policies, death w i t h d i g n i t y, and chronic pain management.

“The more who come, the more activities we can offer,” Saslow said.

If you are going to the meeting and know of someone who could benefit from the gathering, give them a call and offer a ride. Children of seniors and caregivers may also benefit from free consultation with local care providers.

SPRD is located at the southwest end of the high school parking lot at 1750 McKinney Butte Rd. For more information, please contact Diane Goble, 541-588-0081.

The Center The Center’s diverse team of doctors provides Central Oregonians with expert care and treatment options designed to get you back to what you love doing. Since 2012, Dr. Timothy Bollom has been seeing patients in Sisters at St. Charles Family Care.

He treats patients of all ages and backgrounds, with a focus on comprehensive care of knee and shoulder injuries and conditions. From conservative measures to sophisticated, minimally invasive surgical techniques, he utilizes a sports medicine philosophy of returning patients to normal activity as quickly as possible.

The Center is home to some of the region’s most highly skilled physicians with specialized training in orthopedics, neurosurgery, physical medicine and rehabilitation, sports medicine, and occupational medicine. Their dedicated doctors and staff work together to offer the care you need for the best possible outcome. To learn more or make an appointment, go to www.thecenteroregon.com.

15

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16

Wednesday, January 23, 2019 The Nugget Newspaper, Sisters, Oregon

Benefits of art engagement for seniors

By Jodi Schneider Correspondent

Current studies in the fields of art therapy, music therapy, and other creative endeavors confirm that art can affect individuals in positive ways, inducing both psychological and physiological healing. Exercising our creative selves enhances quality of life and nurtures overall well-being.

Research also indicates that the arts can increase motivation, self-esteem, and self-confidence while encouraging communication and nurturing cognitive function in older adults.

People today are living longer and embracing new and different activities well into their older years. As we age, participation in the arts positively affects our health.

The Creativity and Aging Study conducted between 2001 and 2007 with Gene Cohen, MD, Ph.D., as the primary researcher, found seniors active in arts had better physical health, fewer visits to the doctor, required less medication, and fell less frequently than those in the study not involved in arts. Arts in the study referred to “art and cultural disciplines, such as painting, pottery, dance, music, poetry, drama, material culture, and oral histories in a creative context.” The study’s results reinforce the need for these types of activities in senior living communities.

Engaging in art aids in relaxation, reduces anxiety and depression, and provides a sense of control.

Art and other creative projects can help alleviate boredom and keep seniors’ minds busy and may even help prevent feelings of loneliness.

Activity directors/recreation directors and occupational therapists have used art for decades in senior centers and other long-term care facilities.

These art activities are often used to provide residents with something constructive to do and to address physical and motor issues.

In memory care, art can have transformative effects. A senior who can no longer write or use language cohesively may be able to paint in many colors or reveal a part of their past in an image. Due to such expressions, family and friends often feel strengthened connections.

Willow Durant, artist and recreation manager for Juniper Springs Senior Living in Redmond, said, “I am a strong advocate and believer in the healing power of art. My own journey exploring various forms of artistic expression has been instrumental in my personal healing.

“For seniors addressing life changing events, art can provide a way to express feelings and move through challenges in a transformative manner. It can be a form of meditation, an opportunity to take time to be still and

silent and get lost in the moment and the process of creating.”

Durant added, “I believe that one of the most important aspects of group art classes for seniors is that it brings people together in community.

Painting, crafting, singing, dancing, writing poetry, any form of creative expression in a group helps individuals bond and feel support.”

Recent clinical research validates what some professionals and others who work with older adults have known for years: that participating in art is an essential, vital component of activities that offer a wide range of health benefits. Several studies show that art can reduce the depression and anxiety that are often symptomatic of chronic diseases.

Neurological research shows that creating art can improve cognitive functions. Painting, drawing or even just viewing art causes the brain to continue to reshape, adapt, and restructure, expanding capacity.

According to Bruce Miller, MD, a behavioral neurologist at University of California, San Francisco Medical Center, while the brain inevitably ages, creative abilities do not necessarily deteriorate. Actually, the aging brain responds well to art by allowing the brain’s two hemispheres to work more as a team.

Many artists continue or begin their work as older adults. Michelangelo,

PHOTO BY JODI SCHNEIDER

Seniors benefit from art engagement in a variety of ways. who lived to the age of 88, created art throughout his life. Willem de Kooning also continued working, even during the onset and progression of his Alzheimer’s disease. Examples of individuals who turned to art in their late adulthood include Grandma Moses and Grandma Layton.

Grandma Moses began her career as a folk artist and painter in her 70s and continued for much of the remaining 30 years of her life. Grandma Layton took a contour drawing class at the age of 68 and continued to create for the rest of her life, crediting drawing with curing a 35-year depression.

So break out the paints or pencils or whatever media you prefer, and create. It’s good for you.

Pacific Bath Company Pacific Bath Company is proud to be the Northwest’s only Kohler walk-in bath provider, giving them the professional knowledge to transform your outdated bath into a relaxing oasis.

American-made products are available in a variety of style options, and they’ll work closely with you to help design and install the shower or walk-in bath of your dreams.

In addition to quality products, the Pacific Bath Company team of professionals works to make your shower or walk-in bath remodel a simple, stress-free process. Talented consultants can match Kohler products to each customer’s needs and taste, creating a one-of-a-kind shower, bath, or walk-in bath.

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You’ll be able to enjoy peace of mind knowing that all of their installation specialists are Kohlercertified professionals with extensive experience.

Whatever your dream bathroom looks like, the professionals at Pacific Bath Company are the experts you can trust to make it a reality!

Aqua Hot Tubs Aqua Clear, Inc. in Sisters is now offering both top-flight spa maintenance and service and an excellent selection of top-quality spas at their Sisters location at 413 W. Hood Ave. Aqua Clear, which has been servicing hot tubs in Central Oregon since 1992, recently acquired Aqua Hot Tubs, bringing together sales and service in one location in Sisters.

Now clients in Sisters can purchase a highquality hot tub (along with saunas, swim spas, and grills) secure in the knowledge that their investment and their well-being is protected by knowledgeable, efficient — and affordable — service and maintenance. Rick Trammel knows the hot tubs he sells and services inside and out and he’ll make sure your hot tub stays in top condition, with zero hassles.

A hot tub should be your reprieve from stress — and Aqua Clear makes sure it is by taking all the stress out of purchasing, owning and maintaining one.