OCTOBER 2019 | VOL. 12 — ISSUE 10
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OCTOBER 2019 | OREGON HEALTHY LIVING
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OREGON HEALTHY LIVING | OCTOBER 2019
VOL. 12 — ISSUE 10
OCTOBER 2019
PETS
Bringing Home Baby:
food
12
Challenges of a puppy
pamper
5 Veggies All Day:
Fresh ideas for produce
health
18 Cupping Massage Therapy: How does it work?
fitness
20
24
Real Answers About Fear of Falls: Breast Cancer: Exercise as prevention Separating fact from fiction
Medford Foot & Ankle Clinic, P.C.
Complete Foot & Ankle Care
Considering Bunion Surgery? Things have changed. Learn about Lapiplasty - 3D Bunion Correction™
Schedule an appointment to see one of the only lapiplasty trained surgeons in Southern Oregon. We can help you decide if bunion surgery is right for you.
MOST ADVANCED TECHNOLOGY IN SOUTHERN OREGON
Jeffery D. Zimmer, DPM
Michael A. DeKorte, DPM, FACFAS
713 Golf View Drive, Medford • 541-770-1225 • www.medfordfoot.com OCTOBER 2019 | OREGON HEALTHY LIVING
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Rick E. McClure, DPM, FACFAS
3
from the EDITOR Most babies are a lot of work, and that includes adorable puppies. Get some tips in this issue about how to cope. It's also breast cancer awareness month. Though there is excellent, validated information about what is known about breast cancer, there is still a lot of misinformation circulating. In my social media feed, for example, I get ads telling me that deodorant is causing breast cancer. Online, reliable organizations that stay updated with the latest scientific information include the American Cancer Society, the Susan G. Komen Breast Cancer Foundation and BreastCancer.org. Come back next month for tips for leg day crose@rosebudmedia.com and how to feel less guilty boarding your pet.
EDITOR Cheryl P. Rose CEO & PUBLISHER Steven Saslow ASSOCIATE PUBLISHER & VP OF SALES Gail Whiting
on the COVER
SALES SUPERVISOR Laura Perkins
Cosmo is a mixed breed puppy who was born at Dogs for Better Lives in Central Point. He now has a foster raiser, Cheryl Smith of Medford. Hannah Crane of Dogs for Better Lives says, "Cosmo is just the sweetest! He can be very calm and inquisitive and then be spunky. Cosmo will be working on basic obedience during his time in his foster home; then when he comes back into training at our facility, his trainer will decide which service program will be the best fit."
GRAPHIC DESIGN & PRODUCTION Jaren Hobson CONTRIBUTING WRITERS Aaron Cooper Tessa DeLine Micah Leigh Rebecca Scott Cindy Quick Wilson
Photo by Denise Baratta
CONTRIBUTING PHOTOGRAPHERS Denise Baratta Tessa DeLine
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Oregon Healthy Living Magazine is published by the Rosebud Media Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@rosebudmedia.com
Asante................................................pg 23
Northridge Center...............................pg 15
Ashland Food Cooperative..................pg 7
Oregon Retina Center.........................pg 19
Compass Senior Living Communities.......pg 32
Renew at Medical Eye Center..............pg 9
Connected Physical Therapy................pg 26
Retina Care Center..............................pg 13
Gastroenterology Consultants, PC........pg 21
Rosa Transformational.........................pg 11
Grins4Kidz..........................................pg 4
Sherm's Food 4 Less............................pg 2
Medford Food Cooperative..................pg 9
Weatherly Inn.....................................pg 17
Medford Foot & Ankle.........................pg 3
Wellness Ware....................................pg 27
Medicap Pharmacy.............................pg 15
Wellspring Centre for Body Balance.......pg 25
...and reach your next customer with Oregon Healthy Living! Contact Sales Supervisor Laura Perkins at 541.776.4447 or lperkins@rosebudmedia.com
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OREGON HEALTHY LIVING | OCTOBER 2019
Monday - Thursday 8AM to 5PM • Friday 8AM to 1PM • www.grins4kidz.com
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Pamela J. Ortiz, DDS, PC Kimberly L. Heeter, DDS
PHOTOS & RECIPES BY TESSA DELINE
Three meals to get a delicious, daily dose of veggies
F
rom moms and doctors and the government, the message is clear: Eat your veggies. And eat a lot of them. Current guidelines recommend adults eat 2 1/2 -3 cups of vegetables every day, depending on age, gender, level of physical activity and overall health. Fall is an ideal time to ramp up vegetable intake, as so many types of produce become available. Here are some ideas to amp your appreciation of vegetables and to eat all your recommended servings in one day. All of the following recipes are vegan and easy to make. continued on page 6
OCTOBER 2019 | OREGON HEALTHY LIVING
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R E C I P E
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OREGON HEALTHY LIVING | OCTOBER 2019
SPINACH CUCUMBER a SMOOTHIE w i t h B a n a n
INGREDIENTS 1 cup fresh spinach, packed 3-inch section of fresh cucumber, peeled 1 medium banana 1/3 cup unsweetened apple juice (or more to taste) 3-5 ice cubes 2 teaspoons chia seeds (optional)
DIRECTIONS Add all ingredients to blender. Blend until smooth. Add additional apple juice to thin the smoothie if desired. Pour into tall glass.
This quick and easy smoothie provides about 2 ½ servings of fruits and vegetables before you start your day. Add chia seeds for extra fiber, protein and omega 3 fatty acid.
SERVINGS Makes one 16-ounce serving
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OCTOBER 2019 | OREGON HEALTHY LIVING
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QUICK AND EASY BABA GANOUSH
(Roasted Egglant Purée)
Baba ganoush is a wonderful appetizer with Middle Eastern origins. It is often served with warm pita bread, crunchy pita chips or vegetables. Pack a ½-¾ cups of baba ganoush and several large handfuls of your favorite vegetables for a delicious, light and healthy lunch or snack. Eggplant is a member of the nightshade family (tomatoes, peppers and potatoes) and is not considered a starch and is low in carbs. When choosing an eggplant, make sure that the skin is smooth and shiny and that the flesh is firm to the touch. Tahini is a sesame seed paste found at well-stocked grocery stores or online.
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OREGON HEALTHY LIVING | OCTOBER 2019
RECIPE INGREDIENTS 1 large eggplant (or 2 medium) 3 tablespoons tahini 2 tablespoons fresh lemon juice 2 teaspoons minced garlic 1/4 teaspoon cayenne pepper (optional)
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Extra-virgin olive oil for drizzling Minced parsley for garnish
DIRECTIONS Preheat oven to 425 F. Pierce eggplant skin lightly with a fork and place on a baking sheet. Cook for 30 minutes (or until tender), turning the eggplant over after 15 minutes. Remove from oven and let cool in a bowl. Peel the eggplant and discard the skin and stem. Place eggplant, tahini, lemon juice, garlic, salt and cayenne pepper into blender. Blend until smooth. Serve with pita and/or vegetables. Lightly drizzle with olive oil and garnish with minced parsley. Keep unused portion in tightly covered container in the refrigerator.
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SERVINGS Makes about 4 cups
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OCTOBER 2019 | OREGON HEALTHY LIVING
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R E C I P E
STUFFED RED BELL PEPPERS
10 OREGON HEALTHY LIVING | OCTOBER 2019
with Lentils
This is a wonderful Mexican-inspired dish for “Meatless Mondays.� Using precooked lentils saves time for a quick and easy weekday meal. Precooked lentils are found in many well-stocked grocery stores in the produce department. Lentils are filling, high in fiber, and are a great substitute for ground beef. Any unused filling is great in tacos, enchiladas or taco salad.
INGREDIENTS 3 large red bell peppers (halved, seeded and white membrane removed) 1 onion, diced 1 zucchini, diced 1 cup corn kernels (fresh or frozen) 1/2 cup sweet peppers, chopped 1/2 cup green chilies, chopped 2 tablespoons extra-virgin olive oil 1 16-ounce package (or 2 ½ cups) precooked lentils 3 teaspoons ground paprika 3 teaspoons ground cumin 2 teaspoons coriander 3 teaspoons fresh garlic, minced 2 teaspoons ground dark chili powder 1 teaspoon seasoning salt (or to taste) 1/2 cup shredded vegan cheese or white cheddar cheese (optional) Minced parsley for ganish
DIRECTIONS Preheat oven to 350 F. On the stovetop, cook the onion in a sauté pan with olive oil over medium high heat. Stir constantly and cook until onions are translucent. Add zucchini, corn, sweet peppers, green chilies and spices. Cook mixture until the zucchini is tender. Add lentils and cook until warmed through. (Add a bit of water if the mixture appears to be too dry.) Remove from stove and let cool enough to handle. Generously stuff each bell pepper with lentil mixture and place in 9-inch by 13-inch baking dish. Top peppers with cheese. Place in oven and bake for 20-30 minutes until peppers are cooked through and tender.
S E R V I N G S Makes 6 servings
HOW MANY FRUITS AND VEG SHOULD YOU GET EACH DAY? Find out the recommended amount for you and what counts as a vegetable serving at www.choosemyplate.gov/vegetables. Whether raw or cooked, fresh or frozen, it doesn’t matter so much as quantity, choosing from dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and leafy greens.
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11
STORY BY REBECCA SCOTT
PHOTOS BY DENISE BARATTA
Advice for first-time dog owners
COSMO AT 9 WEEKS OLD
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OREGON HEALTHY LIVING | OCTOBER 2019
CHERYL SMITH OF MEDFORD GOT COSMO, A MIXED BREED PUP, AT 8 WEEKS OLD. SMITH IS A FOSTER PARENT FOR COSMO, WHO WILL BECOME AN ASSISTANCE DOG WHEN HE GETS OLDER.
P
uppy parents are often swept up in the joy of having a new dog: cuddles on the couch, puppy kisses, walks around the neighborhood and romps in the yard. However, the reality is that puppies are a lot of work. While those wonderful moments will happen, local experts explain it’s imperative that new puppy parents focus on potty training, scheduled feedings, teething, socialization and more to ensure your puppy grows up into a happy, healthy dog.
continued on page 14
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Sleep, eat and train “The most important thing is getting your puppy into a routine,” says Dr. Michael Dix, a veterinarian with Jacksonville Veterinary Hospital. Dogs like consistency, he explains, and a routine helps with training and maintaining a healthy feeding schedule. “Find a schedule that works for you and the puppy and stick with it.” Routines are also beneficial because your puppy learns what to expect and when, according to Carrie Brooks, a professional dog trainer and co-owner of Go Rogue Dog Training Center in Phoenix. “A schedule teaches your puppy when to have downtime, so get them into a routine sooner rather than later,” she explains. Additionally, Dix says a regular routine helps with potty training.
“Puppies usually go to the bathroom first thing in the morning, and after eating and playing,” he explains. When the puppy goes potty outside, Dix says to praise them vocally or with treats. However, it’s important to remember that accidents will happen. “You need to accept it and prepare for it,” he says, adding that punishment is counterproductive to potty training. If you catch the puppy peeing or pooping inside, pick them up and take them out. He also suggests using a crate during the potty-training process. A common misconception about crates is that they are bad, according to Ashley Rosenberger, a trainer with Dogs For Better Lives. “Dogs are den animals, and most will seek out a confined space.” Brooks suggests you build a positive emotional response to the crate by having the puppy sleep, eat and chew
on appropriate toys in there. Dix agrees, explaining the crate provides a safe place for the puppy to rest, and gives you a break from the puppy. “I think being around the puppy constantly could contribute to separation anxiety issues later on,” he says, noting you must never use the crate for punishment. New puppy parents also struggle with how often and how much to feed their dog. Dix recommends scheduled feedings because they help with consistency, training and weight management. “You should measure out the food to ensure the puppy receives the correct amount.” Brooks suggests using food as another opportunity for training and mental stimulation. “Use food dispensing toys or a game of ‘find it’ to engage your puppy at mealtime,” she says.
continued on page 16
CRATING CAN HELP MAKE PUPPIES LIKE 13-WEEK-OLD SEYLAH, A STAFFORDSHIRE PIT BULL TERRIER, FEEL SECURE. SEYLAH IS ALSO LEARNING TO POTTY TRAIN.
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OREGON HEALTHY LIVING | OCTOBER 2019
Call us today at: (541) 535-5497 3737 S. Pacific Hwy Medford, OR 97501
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"A schedule teaches your puppy when to have downtime, so get them into a routine sooner rather than later." Carrie Brooks Professional Dog Trainer with Go Rogue Dog Training Center, Phoenix
Chewing, teething and socialization Chewing is another normal part of puppy development. “Puppies explore their environment with their mouths, so you must have several chewing options for them,” explains Brooks. Additionally, she says you have to manage the situation and make sure the puppy has something appropriate to chew on, not your shoes or the furniture. Teething also contributes to puppies chewing on everything in sight. “Puppies start to shed their teeth around 12-14 weeks of age, and this can last up to 18 weeks. Like humans, this process can be painful,” Rosenberger explains. Another key aspect to proper puppy parenting is socialization. “There’s a lot for our puppies to learn, and we need to expose them to the world,” says Brooks. She recommends you focus on quality over quantity. “It’s better for a puppy to have a few positive experiences than several negative ones.”
Be a proactive parent Brooks and Dix agree it’s important for new puppy parents to be proactive. You want to reinforce good behavior by catching and rewarding your puppy for doing things right. “Working on life skills and socialization help puppies have confidence, stability and emotional resilience,” says Brooks.
16 OREGON HEALTHY LIVING | OCTOBER 2019
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Cupping massage technique uses negative pressure for relief
STORY BY MICAH LEIGH
W
hen gold-medal swimmer Michael Phelps showed up at the 2016 Olympic Games in Rio de Janeiro with what looked like big, reddish-purple polka dots on his body, people could not help but notice. Phelps explained the circular-shaped bruises were the result of cupping, a form of alternative therapy with ancient roots. Cupping has become very popular since then, but what exactly is it?
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OREGON HEALTHY LIVING | OCTOBER 2019
“Massage cupping is a unique technique that uses suction cups made from rubber, plastic or glass,” says Kaijah Bjorklund, a massage therapist at Wellspring Centre for Body Balance in Ashland. “The cups are applied to an area and allowed to sit in a specific spot, and they can be moved across the surface of the skin. Most massage techniques use downward pressure or compression on the body. Cupping uses negative pressure to help loosen and lift connective tissue, or fascia, allowing tissue layers that have become stuck together to release.” Bjorklund notes that cupping increases blood and lymph flow to an area, allowing a release of stagnation and inflammation, which can reduce pain and calm the nervous system. Liz Amuchastegui, a physical therapist at Jackson County Physical Therapy in Medford, uses cupping to increase circulation and break down excess scar tissue. “When appropriate, we use cupping as an agent to improve muscle circulation and release muscle knots,” she says. “I find it to
be very useful as a tool to reduce scar tissue buildup after surgery and to release deep scar tissue that is hard to reach by hand.” According to both experts, the vacuum pressure leaves behind marks because of the increase in circulation along with negative pressure. This superficial bruising will last from a few hours to a few days depending on the type of cup used, amount of pressure in the cup and the amount of time the cup is left in place.
"When appropriate, we use cupping as an agent to improve muscle circulation and release muscle knots. I find it to be very useful as a tool to reduce scar tissue buildup after surgery and to release deep scar tissue that is hard to reach by hand."
Liz Amuchastegui Physical Therapist, Jackson County Physical Therapy, Medford
CHINESE MEDICINE VS. MASSAGE/PHYSICAL THERAPY CUPPING
Although awareness of cupping therapy in the U.S. mainstream is relatively recent, Chinese medicine practitioners have used it for centuries. Liz Amuchastegui, a physical therapist at Jackson County physical therapy in Medford, says the cupping equipment she uses is the same type of cup as used in Chinese medicine, but the therapy does not involve the use of heat or the drawing of blood, and does not claim to impact the Qi, which is the Chinese word for “life force or energy flow” of the body.
“As for how it feels, it is hard to describe,” says Amuchastegui. “It feels like putting the end of a vacuum tube on your thigh. There is a pressure sensation and a lifting/stretching sensation. When deep scar tissue has formed, some stinging or burning can be felt as it is released. When applied over trigger points, or muscle knots, a dull, deep ache can be felt as the knots are worked on, similar to deeptissue massage.” Bjorklund says that though there is sensation caused by the cupping, it’s not painful. “Massage cupping is relatively gentle, while being able to effect deep layers of muscle, circulation and connective tissue,” she says. “Cupping is one of the many tools in my toolbox for treatment. I use it in specific
cases. I recommend massage for people who would like to experience reduced stress, maintain flexibility, increase athletic performance, manage chronic pain, reduce the likelihood of chronic pain, recover from injury, enhance immunity, and improve sleep. Depending on the person and their needs, massage cupping may be included in their treatment plan.” As with any medical technique, cupping requires the proper training. “The tools we use are not difficult to use; simply apply to the skin and pull the handle of the pump to add the vacuum effect,” says Amuchastegui. “However, it does require training to know how to safely apply the correct amount of pressure for the intended purpose at a given body part.”
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MYTHS & MISCONCEPTIONS
T
hough frightening to think about, all women (and even some men) must consider the possibility of a breast cancer diagnosis at some point in their lives. An oncology nurse navigator with Providence Medford Medical Center, Kate Newgard says, “The three risk factors that we have no control over are that we are women, we have breasts, and we are getting older.” She and fellow oncology nurse navigator, Melanie Dines with Asante Rogue Regional Medical Center, agree that with so much misinformation about breast cancer, it’s easy to be confused. They have agreed to share the benefit of their vast experience by giving us just the facts, ma’am.
"The three risk factors that we have no control over are that we are women, we have breasts, and we are getting older."
Kate Newgard
Oncology Nurse Navigator, Providence Medford Medical Center
20
STORY BY CINDY QUICK WILSON
Radiation from the mammogram is harmful and can cause cancer. “The No. 1 myth I hear is that you might get breast cancer from having a mammogram, and that is just not true,” Newgard says. “Any kind of radiation exposure can be a cancer risk, of course, but I remind people that they actually get just as much radiation exposure when flying in an airplane. Annual mammography is still the best technique for early detection of breast cancer, and it’s a very low risk exposure for a very great benefit.”
At 40, I am healthy and feel great. I don’t need a mammogram. Or, I’m past 70. I’m too old to need a mammogram. “The most common age for breast cancer is postmenopausal, so that’s generally after the age of 55,” Newgard explains. “We see a lot of cancers between ages 60-85, then it tapers off around 80 or 90, but we think that could be because women that age are not getting yearly mammograms, so that’s harder to track.” According to Breastcancer.org, the recommendations for women at average risk is an annual screening mammogram beginning at age 40. For higher risk patients, your provider may modify that guideline. The National Breast Cancer Foundation encourages adult women of all ages to perform a breast self-exam to become familiar with how their breasts normally look and feel. continued on page 22
OREGON HEALTHY LIVING | OCTOBER 2019
EARLY DETECTION OF BREAST CANCER LEADS TO IMPROVED RATES OF SURVIVAL Melanie Dines, Asante Rogue Regional’s breast health and oncology nurse navigator, says, “A lot of people think that breast cancer always presents itself as a lump in the breast and that is not always the case. There can be signs, but most of the time there may be no symptoms at all.”
According to Breastcancer.org, these are the warning signs you should watch for: ▪ Swelling, warmth, redness or darkening of breast ▪ Thickening of breast and/or thickening in the underarm area ▪ Change in size or shape of breast ▪ Spontaneous nipple discharge ▪ Dimpling, puckering or dent-like appearance in breast ▪ Itchy scaly sore or rash on the nipple ▪ Nipple pulling inwards ▪ New breast pain that does not go away
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There is a history of breast cancer in my family. I’m doomed. Or, no one in my family has had breast cancer, so I don’t have to worry. “Family history of certain types of cancer like melanoma or colon cancer can increase your risk,” Dines says, “however, about 70% of women with breast cancer don’t have a family history of the disease. In fact, only about 13% of women with breast cancer have a close relative—mother, sister or daughter—who has it.” Newgard adds, “Genetics can play a part in how aggressive the cancer might be and the guarantee to get breast cancer. The BRCA gene is the one everybody talks about and with that, the risk for getting breast cancer is about 87%, and the risk for ovarian cancer is about 44%. The important thing to know is that if you have a strong family history, there are a lot of screening tools that can be used to determine genetic risk.”
"About 70% of women with breast cancer don't have a family history of the disease."
Melanie Dines
Oncology Nurse Navigator Asante Rogue Regional Medical Center
Wearing a bra can cause breast cancer. Or, underarm antiperspirants and deodorants can cause breast cancer. Dines says, “The myth is that wearing a bra, especially an underwire style, could restrict the flow of lymph fluid, causing toxic substances to build up in the tissue. But according to Breastcancer. org., a 2014 study of roughly 1,500 women with breast cancer found no link between bra-wearing and breast cancer.” Regarding deodorants, Dines adds, “The theory is that some antiperspirants, especially those containing aluminum and other chemicals, are absorbed into the lymph nodes and make their way into breast cells, increasing cancer risk. Although they are still being studied, there is no evidence of a connection between underarm antiperspirant and breast cancer.”
I don’t feel any lumps, therefore I don’t need to get a mammogram. Newgard says, “In 2008, the U.S. Preventative Taskforce came out with some new guidelines in an attempt to reduce false negatives by recommending less frequent mammograms and not advocating self-breast exams. But because I see so many cases of early detection by woman who do self-exams, I still believe strongly that even with a yearly mammogram, it’s important to know what feels normal for your breasts, so you are more aware of any changes that occur.”
22 OREGON HEALTHY LIVING | OCTOBER 2019
I have some breast pain, but I’ve heard that means it’s not cancer. “There is a myth that breast cancer isn’t painful,” says Dines, “but if there’s a tumor that’s forming its own blood supply, it can be painful. If you have breast pain that doesn’t go away, you need to have it checked out by your primary care practitioner.”
Having a biopsy can cause cancer. “Another common misconception is that having a biopsy can cause cancer,” Newgard says. “That somehow we’re going to contaminate other tissue in the breast and cause the cancer to spread, and that is just not true. There is no data that says that if you take a cancer cell from any part of the body and put it in the same or another organ that it would set up camp in that new location. That’s a big misconception.”
Your self-care checklist
Breathe. Take a walk. Sleep in. Schedule your mammogram.
Call to schedule your 3-D mammogram today. Medford Asante Imaging Murphy | (541) 789-6150 Ashland Asante Women’s Imaging | (541) 201-4380 Grants Pass Asante Women’s Imaging | (541) 955-5446 No insurance? Mammogram vouchers available. 19AI013--OHL-MT
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Women in good health and age 40 or older should have a yearly mammogram screening. Treatment for breast cancer is most effective when caught early.
Exercises to prevent and recover from falls
W
hen most people think of reasons to exercise, what comes to mind is improving one’s physical fitness, losing weight, firming up, or training for an athletic activity. But there’s another aspect to exercise that you may not have considered.
24 OREGON HEALTHY LIVING | OCTOBER 2019
The World Health Organization estimates that 646,000 people die from falls each year. Falling down is the second-leading cause of accidental death, and more than 37 million falls are severe enough to require medical attention annually. No surprise: They’re most likely to occur among the elderly.
Strength, balance, power Baxter Fitness Solutions in Ashland specializes in fitness for mature adults. Founded by athlete and personal trainer Andy Baxter, the gym offers a medically based exercise program that’s specifically designed to address the physical limitations associated with aging. And, in doing so, train seniors to build strength, balance and stamina to avoid falling. “We see lots of clients who need physical therapy or who need
strength and conditioning to regain the confidence that’s been lost with aging,” says Baxter, a certified medical exercise specialist and post rehabconditioning specialist. “Our gym combines aerobics, strength, motor skills, balance and power,” he says. “All five of those functions challenge the brain in a way they wouldn’t otherwise. It makes for a smarter muscle and a smarter brain, which is especially important as we begin to decline as we age.”
Falling down: Physical and emotional injury Baxter says that injuries that occur when falling sideways to the floor or ground can be particularly devastating. “With falls, what gets injured most often is confidence,” he says. “As we age, we lose muscle mass, strength and lateral stability,
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STORY BY AARON COOPER PHOTOS PROVIDED BY BAXTER FITNESS KELLY MARTIN
and with that, confidence. Our range of motion decreases, we become hesitant, and the fear of falling becomes self-fulfilling.” But falls themselves aren’t necessarily disastrous. Rather, it’s the inability to recover from a fallinduced injury—fractured hips and femoral necks (the uppermost part of the femur that sticks into the hip socket), knees, shoulders and ribs— that proves most devastating. While some clients come for episodic physical therapy, many make it a lifestyle routine. But they all want to regain their confidence, improve their quality of life, and strengthen their muscles. “An 80-year-old muscle is the same as a 20-year-old muscle, and there’s no limit,” says Baxter. “People should be able to do what they want to do for as long as they want to do it.”
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Postural Restoration: A new approach to improving balance Kelly Martin, co-founder of Connected Physical Therapy in Medford, sees clients who have pain or limitations resulting from accidents, overuse, workplace or sports injuries, and the effects of the aging process on the skeleton. She practices Postural Restoration, a method that recognizes the natural imbalances between the body’s left and right sides. The method uses targeted exercises to compensate for these imbalances. Postural Restoration places extraordinary focus on proper breathing. “People think of building core strength with situps and planks, but they’re generally using the wrong muscles,” says Martin. “It’s all in how you use the diaphragm to inhale/exhale and the abdominals to exhale, and if you’re not breathing correctly, you won’t have core integrity.” Martin says that beginning in adolescence and continuing throughout adulthood, our skeletons start to get out of alignment, cumulatively causing problems over the course of a lifetime. “If your skeleton is out of alignment and you’re not walking straight, something else in your musculoskeletal system will compensate for that.” Using PRI, Martin aims to fix and prevent the injuries that compensation causes.
continued on page 28
PARTICIPANTS AT BAXTER FITNESS SOLUTIONS IN ASHLAND WORK ON AEROBICS, STRENGTH, MOTOR SKILLS, BALANCE AND POWER TO AGE MORE GRACEFULLY.
PUT YOURSELF IN A POSITION TO REMAIN UPRIGHT Though Kelly Martin works with lots of clients who are rehabbing from injuries, she regularly incorporates these elements of the Postural Restoration method into their training regimens. (See example exercises listed as #1-#4 on page 28.) ▪ S tabilize the heels: Heels function like rudders on a boat, steering and informing the brain where we are in space. So, lace up properly fitted shoes and stabilize your heels to achieve better balance. ▪ Keep your ribcage mobile: Neck pain can alter balance, so keep the ribcage mobile to protect the neck by swinging your arms in front and behind your trunk when you walk, not side-to-side. ▪ A nkles and hips are a team: Strengthen the hips (as shown in exercise #1) for strong, stable ankles. ▪ Build a strong core: The best exercise is moderate-to-intense cardio activity— it will strengthen your core better than any situp. ▪ Tight calves impact your ankle function: Lengthen and strengthen the calves using an Achilles stretch, as shown in exercise #2.
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541-500-1779 Get a free PDF of the Postural Restoration (PRI) exercises, with complete instructions. Please email your request from our website:
www.connectedphysicaltherapy.com Calf stretching blocks seen in the exercise photo are free to the first 30 people. MF-00116408
26 OREGON HEALTHY LIVING | OCTOBER 2019
▪ B uild strong, smart hamstrings: Hamstrings keep the pelvis stable, enabling your brain to communicate with your hip-knee-ankle joints. Exercise #3 conditions the hamstrings for optimal pelvic stability. ▪ L oosen the hips: Tight hips impact how our feet hit the ground, and exercise #4 is a great way to improve hip flexibility. ▪ E yes closed: If you've sprained an ankle, you can train those muscles to compensate by balancing with eyes closed. Stand on one leg, or stand on something unstable, like a piece of foam roller, and practice going up on toes and rocking up on the heels. ▪ H ave a vision: Keeping the eyes well-tuned is important for balance and preventing falls. Make sure to visit your eye doctor regularly. “Progressive lenses can mess you up, and if you’re using stairs, you can easily miss a step and fall.”
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POSTURAL RESTORATION EXERCISES PHOTOS BY KELLY MARTIN
HEATHER JONES OF EAGLE POINT DEMONSTRATES SEVERAL FALL PREVENTION EXERCISES AT CONNECTED PHYSICAL THERAPY.
EXERCISE #1 ▪ Lie on your side with back against the wall and bottom leg bent, with bottom foot on the wall. ▪ Contact the wall with top leg heel, turn toes down toward floor. ▪ Exhale and pull your front, bottom ribs down. Feel your abdominals activate. ▪ Lift top leg to a 45-degree angle, feeling buttock muscle in back pocket work. ▪ Repeat 10 times. (Keep neck and back relaxed.)
EXERCISE #2 ▪ Stand on blocks – could be stretching blocks, or anything that elevates the feet – while holding on to something. ▪ Relax your back and drop your tailbone by breathing in through nose and exhaling through mouth. ▪ Stretch intensity should be feel like a five on a scale of 10, where zero means you feel no stretch and 10 feels painful. Incline body forward, hinging at ankle joints to increase stretch if needed. ▪ Stay there one minute and breathe, then rest and repeat with knees bent.
EXERCISE #3 ▪ Lie on floor or firm bed with hips and knees bent at a 90-degree angle (feels like sitting in a chair). ▪ Exhale through the mouth and pull heels down toward floor to feel muscles on the back of your thighs wake up. ▪ Pull heels down/reach knees toward ceiling, just to the point where you feel your waistband touch the ground. ▪ Keep back flat and tailbone will lift. Stay here for four breaths, then repeat four times.
EXERCISE #4 "People think of building core strength with situps and planks, but they’re generally using the wrong muscles. It’s all in how you use the diaphragm to inhale/exhale and the abdominals to exhale, and if you’re not breathing correctly you won’t have core integrity."
Kelly Martin Connected Physical Therapy, Medford
28 OREGON HEALTHY LIVING | OCTOBER 2019
▪ Lie on back with feet on the wall. Place right ankle above left knee. ▪ Reach hands behind left knee and pull left knee toward chest to feel stretch in right hip. ▪ Focus on your breath inhalations, making them full and gentle. ▪ Breathe here for one minute, then rest and repeat.
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OCTOBER / NOVEMBER 2019 EVENTS
AUTUMN OUTING ON THE ROCKS
OCTOBER 12 | 9 A.M. LOWER TABLE ROCK LOOP TRAIL, CENTRAL POINT Join environmental educator Mandy Noel and ornithologist Kate Halstead for a family-friendly hike on the Lower Table Rock Loop Trail (1/2-mile accessible trail) to learn how the wildlife and plants living at the Table Rocks prepare for winter. The hike will include activities for young naturalists. Dress for fall weather and bring your rain gear just in case! Sponsored by the Nature Conservancy and Bureau of Land Management, Medford District. CONTACT INFO: 541.618.2200 | table-rocks-hikes-fall2019.eventbrite.com
30 OREGON HEALTHY LIVING | OCTOBER 2019
ROGUE VALLEY VETERUN 5K MEDFORD OPEN STREETS
OCTOBER 12 | 11 A.M.-2 P.M. BARTLETT STREET FROM PEAR BLOSSOM PARK TO LIBERTY PARK, MEDFORD A free, first-time event, Medford Open Streets will promote healthy active living by temporarily closing streets to automobile traffic, so that people may use them for walking, bicycling, dancing, playing and socializing. The event is family- and dog-friendly. CONTACT INFO: www.medfordopenstreets.org | egomez@rvtd.org
OCTOBER 12 | 9 A.M. JACKSON COUNTY EXPO, 1 PENINGER ROAD, CENTRAL POINT Sponsored by the Rogue chapter of the Noncommission Officers Association, this fun run/ walk event is open to anybody. The winner last year was a 70-year-old retiree. Expect music, raffles and fun. Race fee $25 before Oct. 8, $35 after. Proceeds from the third annual run will support Honor Flight of Oregon, Camp White Young Marines, Mighty Oaks Warrior Programs and DivideCamp and raise awareness of veteran suicide. CONTACT INFO: ncoarogue.org/event/veterun-2019
SALMON STROLL THE PROVIDENCE ROGUE MARATHON, HALF MARATHON AND 10K
OCTOBER 12 | 6 A.M.-12:30 P.M. JACKSON COUNTY EXPO, 1 PENINGER ROAD, CENTRAL POINT The marathon course follows the Bear Creek Greenway from Ashland to Medford. The Rogue Marathon is a certified Boston Marathon qualifier with a prize purse of $8,000, custom shirts and finisher's medals and a family-friendly finish party. The Half Marathon begins in Talent and the 10K starts at Bear Creek Park in Medford. Fees range from $20 for the kids run to $95 for the marathon. CONTACT INFO: www.theroguemarathon.com
OCTOBER 26 | 10 A.M.-NOON LYNN NEWBRY PARK, TALENT Join in a leisurely stroll along Bear Creek Greenway to see the salmon come home! Chinook salmon are born in Bear Creek and then make their way to the Pacific Ocean where they spend years feeding. Eventually, they return to their birthplace in Bear Creek after battling their way up the Rogue River. These strolls are easy walks along the creek to find the best spot to see salmon. Meet a leader from Rogue Riverkeepers under the pavilion near the parking lot to talk about these amazing fish and their life cycle. Participation is free and suitable for all ages. CONTACT INFO: 541.488.9831 | www.rogueriverkeeper.org/calendar
DAY OF THE DEAD RACE 5K/10K NOVEMBER 2 | 10 A.M.-3 P.M. 110 EAST MAIN STREET, TALENT Register for the sixth annual Carrera de los Muertos/Day of the Dead Race 5K and 10K race. There is also a 1-mile fun run. Runners and supporters can enjoy entertainment that includes mariachi, traditional folkloric dance groups as well as a post-race party offering authentic Mexican and Latin American foods, face painting, crafts, games and booths for kids all in a traditional Day of the Dead celebratory setting. CONTACT INFO: www.dayofthedeadrace.com
GET YOUR EVENT LISTED! ASHLAND MONSTER DASH GROUP RUN WEDNESDAYS
OCTOBER 16 | 5:30 P.M. ROGUE VALLEY RUNNERS, 161 E MAIN ST., ASHLAND For runners of varied experience levels, though there will be hills. Meet other runners and try new trails. There is a Ladies Run weekly on Thursdays. Runs last about an hour. CONTACT INFO: 541.201.0014 | roguevalleyrunners.com
OCTOBER 26 | 8:30 A.M. LITHIA PARK, ASHLAND The 11th annual Monster Dash Run for Education begins with a 1-mile fun run/walk and a 5K/10K run/walk follows. Costumes are encouraged. Fees vary by event. CONTACT INFO: www.ashlandmonsterdash.com
Email crose@rosebudmedia.com with the following information: Event title, date, time, location, contact information, and a brief description including any required fees. Please note: Event information must be received at least 60 days in advance to be considered for publication in Oregon Healthy Living.
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