JULY 26, 2017
2 - Ravalli Republic, Wednesday, July 26, 2017
Stay Healthy with your coffee maker morning routine! Chris Shafer SPT,
from the
University
of
Montana
Mike Hattlestad MS, PT, OCS, Marcus Daly Rehabilitation Center
As we enter the full swing of summer here in the Bitterroot Valley, the time available to us for completing all those projects and goals we set for ourselves seems to melt as quickly as the snow covering Ward Mountain. Despite the long days, time is a commodity here to be spent wisely. One of the most common lines I hear as a personal trainer and a studying physical therapist is “I didn’t have time to do those exercises you gave me” And who can blame you? We have mountains to climb, fish to catch, huckleberries to harvest, and gardens to tend. This leaves very little room for a few inconvenient exercises. But, much like an old car or trustworthy combine, our bodies need weekly if not daily maintenance to keep running. Those mountains won’t be climbed with a pulled hamstring, nor fish caught with that sore shoulder , much less huckleberries picked with an achey lower back. What I have prepared below is a quick, simple, daily maintenance program for our bodies that can easily be completed every morning. I affectionately call this my coffee maker routine because I begin this routine the second I push the “on” button on my Mr. Coffee and am finished right when my first cup of joe is ready. Before we begin, I’d like to provide a little explanation. This routine is not so much about stretching nor is it about breaking a sweat, but about what I like to call “dynamic mobility”. Gentle motions partnered with controlled breathing to gradually wake-up the body are the cornerstones of this mobility routine. This routine is comprised of four exercises to be performed one after the other. These exercises should be performed in a pain-free range and not cause any discomfort.
Exercise 1- Ankle circles. Mobility starts from the ground up and this gentle movement will not only improve your range of motion in the ankles, but challenge your balance and help reduce your risk of ankle injury as well. Standing facing your kitchen counter lift one foot about 2 inches off the floor. Hold on to the kitchen counter for balance as needed. Begin to move your foot in a circular motion as if you were trying to draw circles with your big toe. Draw 5-10 circles in a clockwise direction followed by 5-10 circles in a counterclockwise direction. Repeat this exercise on the opposite foot. Exercise 2- Mini Squats. This is an excellent all around functional movement that most everyone does several times a day without realizing it. This exercise activates the muscles that stabilize the knees, ankles, and trunk. Studies have shown that this exercise alone has the potential to prevent knee injury and reduce fall risk in certain populations. To perform a mini squat, stand facing the kitchen counter holding on for support if needed. Stand straight with your feet directly under your hips and your feet slightly turned outward. Slowly bend your knees to lower your body a few inches keeping your feet flat on the floor. Pause for a brief second then return to the original standing position. Repeat 10 times. Exercise 3- Raised hand pose. Now that your lower body is starting to warm up to the new day and the coffee is only half way
Ravalli Republic, Wednesday, July 26, 2017 - 3
brewed, it’s time to wake up the upper body. Begin by standing with your arms at your side and feet hip width apart. Lift your arms out to the side and bring your hands over head while taking a deep breath in. Gently gaze up towards your hands and hold this position for 3-5 seconds while taking a few relaxed breathes in and out. Next, exhale and gently return your arms to your side. Repeat 5 times. Exercise 4- Standing trunk twist. This is a great movement to help increase mobility in the low back as well as activate the muscles responsible for a strong core. One study demonstrated that incorporating this movement into a daily routine with other stretches is effective in reducing low back pain in certain populations. The key to performing this exercise is to move slow and in control. To begin, stand with your feet hip width apart and your hands either on your hips or arms lifted out to your side. With your feet and hips facing forward gently begin to rotate your torso to the right while looking slightly over your right shoulder. You should feel a slight stretch in your low to mid back. Hold this position for 5-10 seconds the return to center then repeat rotating to the left. Repeat the entire sequence of rotating right then left 3 times. By this point that pot of coffee should be just about ready, and you should be getting on to the rest of your day. Your body should be feeling a little more limber and you should be feeling a little more awake. I hope that incorporating these exercises into your daily routine provides that extra bit of maintenance to keep you moving and achieving all the goals you set for yourself this summer. Have a happy, healthy, and active day! *This content is not intended to be a substitute for medical advice, diagnosis, or treatment. Seek the advice of your healthcare provider with any questions you may have regarding a medical condition or health. Do not ignore professional medical advice or delay seeking treatment because of anything read in this article. This community health column is brought to you by Marcus Daly Memorial Hospital and University of Montana. For questions and or comments, please contact Marcus Daly Rehabilitation Department at 1200 Westwood Drive, Hamilton MT, 59840 or call 406-375-4570. Working together to build a healthier community!
Occupational Therapy • Physical Therapy • Speech Therapy Whatever your rehabilitation needs, the Marcus Daly Rehabilitation team is here for you. We pride ourselves on being professional, caring and dedicated to helping each patient achieve optimal recovery, function and comfort. Our team can help you get back to enjoying a healthy lifestyle.
Call 375.4570 for an appointment. Watch for the Marcus Daly All Valley Sports Physicals to held g t 3rd 3r and 9th 9 from 6-7:30pm 7:3 p at the Rehabilitation Center on August
Marcus Daly Rehabilitation Services • 1200 Westwood Drive • Hamilton • 375.4570
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Serving the Bitterroot and Missoula Communities for 30 years Premium Services at Affordable Prices We accept Medicaid
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363-6000
Open Monday, Tuesday, Wednesday & Thursday; 8:30am - 3:30pm
DID YOU KNOW Family Medicine Center Welcomes: Nicolett Weston, FNP-C
• Pediatrics • Sports Physicals • Women's Health Care • Adult Medicine • More Now accepting new patients and walk-in same day appointments.
General Medicine: Exams, Physicals, and checkups of all types.
Management of chronic problems like diabetes, high blood pressure and arthritis, Same day visits for acute problems and minor emergencies.
Pediatrics: Well baby and child care including newborn care in the hospital. Adolescent health care Behavioral problems like ADHD Acute Illness Immunizations
Gynecology: Annual GYN exams, pap smears, birth control, premenstrual disorder, menopause.
Office Surgery: Vasectomy, fracture care, minor procedure and laceration repair (stitches).
Laboratory Services: Complete diagnostic laboratory, including in-house and reference lab testing.
Endoscopy: Colonoscopy and Gastroscopy (endoscopy of the upper G.I. system)
Dermatology: Treatment of skin conditions, cryotherapy (freezing) of skin lesions, biopsy and removal of benign and malignant skin tumors.
At the Family Medicine Center, our doctors and staff are committed to provide you and your family with high quality health care that is personalized, comprehensive and cost-effective. All of our doctors are board certified by the American Board of Family Medicine.
Randy Stewart, M.D.
Teresa Borino, M.D.
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330 North 10th Street, Suite A • Hamilton, MT 59840 | Phone: 363-DOCS(3627) • Fax: 363-3638
Connecting health and happiness to volunteering as we age Colleen Gilligan Dahlstrom Ravalli County RSVP Coordinator, Retired & Senior Volunteer Program
As the volunteer coordinator for the Retired and Senior Volunteer Program (RSVP) for Ravalli County, I have the honor of witnessing some of the incredible work volunteers accomplish in the Bitterroot Valley. We meet folks who have created all volunteer non-profits to provide food, clothes, shelter and much needed services for our community. Here in Ravalli County, during the past 12 months RSVP volunteers distributed more than 211,000 pounds of food at Pantry Partners, helped provide 275,000 pounds of free clothing from the Stevensville Clothes Closet, put in more than 1,700 hours at Ravalli County Recycling, helped adopt more than 400 animals at the Bitterroot Humane Society, volunteered more than 1,000 hours at Marcus Daly and more than 2,000 hours at the Bitterroot Valley Chamber of Commerce – not to mention making and serving more than 1,000 gyros at last year’s fair! As a group, RSVP volunteers served 22,000 hours in 12 months with 60 different Bitterroot Valley organizations. These volunteers get things done in the Bitterroot Valley and they have a great time doing it. Health Benefit to Volunteers Although these numbers are truly amazing on how volunteers contribute to this community, a growing body of research is showing how volunteering may support better health and longer life for the volunteer. Volunteering increases our social connections, gets us out of the house, makes us more involved, and makes us feel good. Inherently, I think we all recognize that volunteering makes us feel good; but research is now documenting that it actually can extend and improve the quality of our life. According to a study published in Psychology and Aging (June 2013) that researched hypertension, “those who volunteered at least 200 hours in the 12 months prior to baseline were less likely to develop hypertension than non-volunteers.”
Ravalli Republic, Wednesday, July 26, 2017 - 5
Another study conducted in 2011 at the University of Michigan found that “respondents who volunteered were found to be at lower risk for mortality four years later, especially among those who volunteered regularly and frequently. The study showed volunteers live longer than non-volunteers if they served for specific reasons (Jenny Santi, October 2016).”
stood next to her making gyros at the fair last year I could not believe her age when she told me. Wa said she stays young by keeping busy, and when she volunteers she encourages her friends to come along. Wa not only looks decades younger than her actual age, she is connected to her community and has a healthy social network.
Why Volunteer? Frances “Wa” Correia, a RSVP volunteer (who happens to be 89) told me she volunteers “because I lost my husband and wanted to stay busy. I also really enjoy it.” Wa has served 10 different organizations with RSVP. When I
Contact RSVP If you are 55 and older and interested in volunteering, and just haven’t had time to find your volunteer home, give me call at 3631102 (RSVP Hamilton office) and see what volunteer opportunities are waiting for you.
6 - Ravalli Republic, Wednesday, July 26, 2017
Keep your indoor air healthy Ravalli Republic
A lack of maintenance on air conditioners, furnaces and carbon monoxide monitors can have significant impact on healthy indoor air. Wes Sheets, owner of All Valley Heating, Cooling and Refrigeration, notes that moisture can build up in air conditioners. When it’s hot outside, that moisture can turn into mold spores that the air conditioner distributes throughout a house. “People need to be proactive. It’s a lot cheaper that way,” Sheets said with a chuckle. Few people like to think about their furnace when temperatures are in the 80 to 90 degree range, but a little foresight in the fall can ensure a healthy, warm winter indoors. Sheets recommends that people wait until the end of August to schedule maintenance. But he adds that they can get scheduled out for a month, so it’s good to call ahead of time to ensure the heat is on when the temperatures cool down. Doing your own maintenance is equivalent to working on your own vehicle, Sheets said. Some people know what they’re doing, and they can clean out the burners and blowers, check the fan motors and oil them if needed, and check the safety controls.
People also should check their ductwork, which can build up moisture and mold during the warm summer days. Professionals have specific equipment they can use to peer around corners. Inspections also can uncover sediment buildups that weaken a furnace’s efficiency. Depending on the style, furnace filters should be cleaned or changed every one or two months, although some extended life filters can last for six months. The U.S. Department of Energy recommends replacing a furnace every 15 years. Units with the Energy Star logo can be 15 percent more efficient than other units. When checking furnaces, it’s also good to check the batteries in carbon monoxide detectors to make sure they’re in proper working order. Symptoms of CO poisoning include headache, dizziness, weakness, upset stomach, vomiting, chest pain and confusion. If you or someone exhibits these symptoms, leave the building and call 911 immediately.
Kindergartner’s Need:
• 5th DTaP • 4th Polio
Seventh Graders (after 11th birthday) Need:
• 2nd MMR • 2nd Varicella • TDaP
Also recommended As summer break in the Bitterroot comes to a close parents are anxiously awaiting the big, yellow school bus that will be transporting their children back to their institution of higher learning. Equally, children are eager to re-kindle old friendships and create new ones. Kindergartner’s receiving their shots with Ravalli County Health Department will take home a new back pack. Students entering middle school to college receiving their TDaP, HPV and or MCV will be entered into a drawing for a Samsung Galaxy Tab E Lite bundle.
• HPV - (Human Papillomavirus) HPV is the only immunization that is proven to protect against various cancers. All student’s ages 9 to 26 years should be vaccinated with (Gardasil 9). This virus effects about 14 million people, including teens, every year. • MCV - (Meningococcal Disease) these illnesses are often severe and can be deadly. They include infections of the lining of the brain and spinal cord (meningitis) and bloodstream infections (bacteremia or septicemia). All 11 to 15 year olds should be vaccinated with a meningococcal conjugate vaccine (Menactra®). A booster dose is recommended at age 16 years. Keeping up to date with recommended vaccines is the best defense against meningococcal disease.
Ravalli County Public Health wants to remind the families of Ravalli County that children childr need to be immunized before entry into school.
Call 375-6672 and schedule your ‘Back to School’ appointment today today.
Ravalli Republic, Wednesday, July 26, 2017 - 7
Eating Clean Green Shoot Media
Eating clean is a great way to hit the “refresh” button on your eating habits and take an active interest in what you feed your body. Clean eating is about trying to make the best and healthiest choices from each food group — and cutting back on refined grains and added salts and sugars. Eating clean is not about dieting but nutrition. There is no need to count calories or give up entire food groups. Here are just a few strategies to help you eat clean: FAMILIARIZE YOURSELF WITH THE PYRAMID The food pyramid was a graphic developed by the USDA and the Department of Health and Human Services to help educate people on the basic food groups, the nutrients provided by these groups, and how to make the best eating choices. The pyramid has since been joined by the Healthy Eating Plate,
which indicates how much space on your plate a certain food group should hold. Both of these guidelines will help you make better eating choices. SHOP THE OUTER RING OF THE GROCERY STORE The freshest and best-for-you foods are generally located around the perimeter of the store (the bakery, produce, dairy cases, butcher and deli). This also will help you cut back on processed foods, which are loaded with preservatives and are generally higher in salt and sugar, which is not good for the heart. Don’t avoid the middle completely, however. You may need to visit specific aisles for other nutritious items such as peanut butter, cereals and dried fruits. GO ORGANIC According to the Organic Consumers Association, organic crops are “grown without chemical pesticides or fertilizers and organic livestock are raised without antibiotics, growth hormones or other drugs.” Basically, organic food has not been genetically modified in any way. This means a healthier impact on your body. PACK SNACKS When we bring food with us, we not only control what we eat but how much we eat. You will reach a point of hunger at which buying the loaded nachos for $15 will seem like the best idea that ever was — filling your body with unnecessary preservatives and salt, not to mention wasting money that could have been spent elsewhere. ADDRESS EMOTIONAL EATING ISSUES Emotional eating involves consuming, abstaining or purging to fill an emotional need. It’s an healthy behavior and should be addressed immediately. If you or someone you know suffers from an eating disorder, please find help. You are not alone. Call the National Eating Disorders Association’s toll-free, confidential helpline at 800-931-2237.
8 - Ravalli Republic, Wednesday, July 26, 2017
Summer Safety Green Shoot Media
Summertime means family vacations, spending time outdoors and grilling. Don’t forget to keep yourself safe while you are enjoying the warm temperatures Planning for safety is just as important as planning fun activities outdoors. Insect repellents, sunscreen and plenty of water should always be readily available before you head outside. Make a travel kit containing protective tools. STAYING SAFE IN THE SUN According the Centers for Disease Control and Prevention, sunburns can increase your risk of skin cancer. Make sure to take proper precautions when exposed to the sun for long periods of the time. The CDC recommends taking the following steps: • If you are unable to find shade, wearing a wide-brim hat is an efficient way to protect your face, head, ears and neck; • Periodically apply sunscreen with an SPF of at least 15 that features both UVA and UVB protection; • Drink plenty of water to keep yourself hydrated in hot temperatures; and • Wait until cooler parts of the day to perform strenuous activities. Exerting high amounts of energy may cause heat stroke during high temperatures.
PROPER GRILLING During the summer, people tend to grill outdoors rather than heating up their home by using the oven. Using a grill comes with different obstacles than using an indoor cooking method. Keep in mind these important safety tips before serving. Preheating your grill to the proper temperature is crucial. If you are using charcoal, preheat your coals for at least 20 to 30 minutes before applying meat. A temperature gauge can be a huge help in determining proper levels. Once your grill is sufficiently heated, clean the grate with a steel brush. The hot temperatures will burn off dangerous bacteria. A meat thermometer is another tool you need to safely grill. Ensuring your food has reached the recommended internal temperature will keep you and your family safe from serious illness. SWIMMING SAFELY Planning to hit the beach or pool? Safety should be your top concern, especially for inexperienced swimmers. Avoid using air-filled swimming aids for your children. Stick to life jackets, especially in deeper waters. Never take your eyes off young children while they are swimming. Make sure they are always within arm’s reach just in case they need assistance. Other tips include taking a shower and always washing your hands after using the restroom before you get in the pool. Bacteria can spread quickly in the water, so do your part to keep the water as sanitary as possible.
Ravalli Republic, Wednesday, July 26, 2017 - 9
Staying hydrated Ravalli Republic
Experts believe that about 75 percent of the American population is in a chronic state of dehydration. With Ravalli County experiencing above-normal temperatures this summer, it’s more important than ever to ensure everyone consumes enough water. Marcus Daly Emergency Room Physician Kevin Gurney recently gave advice to the Ravalli Republic on how to beat the heat this summer. He encourages people to drink eight ounces of water every 15 to 20 minutes when they’re working out in the sun during the hot part of the day. Gurney added that the elderly and children are most susceptible to heat exhaustion. “A good guide is to keep track of your urine; you should be urinating every two to four hours. If you notice a decreased amount of urine, increase your fluid intake,” he said. Gurney added that people should wear light-colored, loose-fitting clothing, and avoid alcohol, which causes blood vessels to dilate and increase blood flow to the skin, making it lose fluid through sweating and increasing the risk of dehydration. Plus, it’s a diuretic. Sipping water is one of the most over-looked opportunities to avoid dehydration. One easy way to do this is to carry a water bottle
everywhere, including to work, to workouts and to meetings. It’s cheaper to buy a bottle and refill it than to buy bottled water; it also is more environmentally friendly. If plain water sounds boring, it’s easy to spice it up with natural additives, which many restaurants do. Sliced cucumbers, lemon or lime, watermelon and mints all are flavorful options. People who don’t drink enough water can suffer from a range of issues including heat cramps, heat exhaustion or heat stroke. Heat cramps are the mildest, with people becoming sweaty with muscle cramps and pain. They should stop their activities, drink fluids and go someplace cool. Heat exhaustion is a bit more serious, causing nausea, headaches, excessive thirst, confusion, dizziness and even fainting. A person experiencing these symptoms should move to a cool place, loosen their clothing, take a cool bath or wet down their clothes. Heat stroke occurs when the body is unable to compensate for the heat and becomes overwhelmed. People with heat stroke need immediate attention, since it can cause the body to quit sweating and stop cooling down. Anyone who’s unsure if someone is exhibiting signs of heat stroke should seek medical advice.
Thank you for voting the
June Jessop – Voted Bitterroot’s Best Personal Trainer
Iron Horse Athletic Club Bitterroot’s Best Athletic Club!
“As Owner/Manager of IHAC My goal is to have every member utilize the gym to its full potential! All members receive two free weight training workouts! Thank you for voting and a HUGE thank you to all of my clients!”
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10 - Ravalli Republic, Wednesday, July 26, 2017
Boost Your Confidence Green Shoot Media
Whether one of your relationships has you down or you are having a tough time at work, consider doing one of these small things to make yourself feel a little better. Building confidence is a job that is never finished and needs constant attention. PERSONAL WELLNESS • Call a friend or loved one with whom you haven’t spoken in a while. We all have a person we might think of but forget to contact because we get busy. Letting people know how much they mean to us not only makes them feel good, it makes us feel good, too. • Follow through on something a friend or family member has recommended to you, be it a book to read, a movie to watch or a restaurant to try. You get to try something new, and you can discuss it with your friend or family member later. PROFESSIONAL WELLNESS • Sometimes looking back on past work that you’re very proud of is just the ticket. It can remind you of what you’re capable of, bring back feelings of success and give you the determination and motivation you need to tackle a current project.
• Complete a task you’ve been putting off. A lot of times the tasks that we put off are the ones that require very little of our time — such as answering an email or emptying the dishwasher. Completing even a small task gives us a sense of accomplishment. MENTAL WELLNESS • Meditate. There are a lot of free apps for your smartphone, such as The Mindfulness App and Headspace, that will take you through timed and guided meditations. Reset your internal clock. • Dance. Put on some guilty pleasure music (90s teen sensations, anyone?) and get up and move. Do it alone and do it often. PHYSICAL WELLNESS • Visit YouTube and find a short exercise video. Many of us intend to go to the gym or try a new class, but time gets the best of us and we never do. We forget that many exercises can be done at home and in short spurts. • Give yourself 10 extra minutes in the morning to get ready. Giving yourself time to slow down, try something new with your hair or make-up, or take extra care in getting dressed will help you relax and take pleasure in planning for the day ahead.
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Ravalli Republic, Wednesday, July 26, 2017 - 11
Sleep Tight for Your Health Green Shoot Media
Studies show that poor sleep habits and chronic lack of sleep can have serious health implications, including weight gain, increased risk of type 2 diabetes, elevated blood pressure and depression. This is to say nothing of how lack of sleep impacts your performance, memory and reflexes. Adopting healthy sleep habits — or sleep hygiene — can make a big difference in your quality of life. If you are having difficulty either falling or staying asleep, consider re-evaluating any of the following healthy sleep habits. Remember, talk to a medical professional if your sleep problems persist.
EXERCISE DAILY According to a study published by Mental Health and Physical Activity, 35 to 40 percent of the population has problems falling or staying asleep. The same study found that 150 minutes of moderate to vigorous activity per week improved people’s sleep quality by 65 percent. Physical activity is not only good for physical exertion but to release negative mental energy that becomes trapped — keeping us awake through stress.
KEEP A CONSISTENT SCHEDULE Bedtimes are not just for kids. It is important to set a bedtime for yourself that is early enough to get at least seven hours of sleep. It is just as important to get up at the same time every day — even on weekends. By staying consistent, you are setting your internal clock and will eventually start to wake around the same time without an alarm. As important as consistency is, however, don’t force it. If you lay in bed for 20 minutes with all devices off and no other distractions, you may be better off getting up. It is important that your brain associates your bed with sleep.
EVALUATE YOUR ENVIRONMENT Keeping the room at a comfortable, cool temperature improves sleep. Your bedroom should be quiet and relaxing. If there are things in the room that disrupt the quiet (such as a television) consider removing them. Clutter also is a discreet lurker. Pick up everything off your floors, and make sure laundry is put away. You will be surprised how much a clean space can improve your sleep.
ADOPT A BEDTIME RITUAL A great way to indicate to your body that it’s time for sleep is to create a relaxing pre-bedtime routine. This doesn’t mean you need to take a bath with lavender bath salts every night (although that sounds amazing). Choose a time when all screens get turned off. Perhaps read a book and put on pajamas you really enjoy. Establishing a pre-bedtime ritual also will help you stick to your bedtime.
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orthopedic surgeon
walking
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working
“With my shoulder repaired, I’m back to swimming laps for a workout. It’s nice to be normal again!”
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Shoulder Arthroscopy
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Clinic hours: Mon - Thurs 8am - 5pm, Fri 8 am - noon
Phone: 406 361 7680 312 Fairgrounds Road Hamilton