Oregon Healthy Living by Rosebud Media

NOVEMBER 2016 | VOL. 9 â&#x20AC;&#x201D; ISSUE 11

Eat Like a Viking!

PLUS

Nordic influence a healthy option

Throw out the razor for Movember Magnesium: Elemental for health

O regOn H ealtHy l iving . cOm

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Table of Contents

NOVEMBER 2016 | VOLUME 9 — ISSUE 11

FOOD

COVER STORY

FITNESS

STYLE

NATURAL

HEALTH

Clearing Cloudy Vision: Cataract removal

The Nordic Diet: A Scandinavian variation

Hit it Hard or Keep it Steady? Finding your fit

Whiskers that Wow: Beard care

Critical Mineral: Magnesium

Digging Deep on Chronic Illnesses

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On the cover

The editor’s desk

I can’t help but wonder if one day we will look back on the current trend the way we do the sideburns and moustaches of the 1970s. Still, if you ever considered tossing out your razor, November is the month to do it. There are several international movements to raise awareness about masculine cancers, such as prostate and testicular, among other health risks. Check out no-shave. org or movember.com for information about how going hairy could raise awareness and funds. Next month we will follow the journeys of several Rogue Valley citizens who chose to make modern-day pilgrimages. crose@mailtribune.com

STAFF EDITOR: Cheryl P. Rose ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHER: David Gibb CONTRIBUTING WRITERS: Keith Gillogly Sarah Lemon Haley Strahan Cindy Quick Wilson Oregon Healthy Living Magazine is published by the Southern Oregon Media Group Advertising Department, 111 N. Fir St., Medford, OR 97501. General information: 541.776.4422 Submissions and feedback: crose@mailtribune.com

Isaiah Welch of Medford showed his good nature by acting as our ‘mean’ Viking. Faux feasting on the supplies generously provided by Bob Ames and his team at Sherm’s Food 4 Less in Medford, Welch hammed it up with “Mac” the mackerel and much quaffing. A part-time student and employee at Dutch Bros, Welch is training for a Spartan Eat Like a Beast Race, a 15-mile Viking! competitive obstacle course. Oh, and he loves to eat fish. Photo by David Gibb. NOVEMBER 2016 | VOL. 9 — ISSUE 11

PLUS

Nordic influence a healthy option

Throw out the razor for Movember

Magnesium: Elemental for health

O regOn H ealtHy l iving . cOm

Join the list... Ashland Food Co-op ....................... pg. 7 Café Dejeuner.................................. pg. 8 Core Physical Therapy & Training..... pg. 13 Del Rio Vineyards............................. pg. 23 GrowBaby....................................... pg. 19 Holistic Health & Fitness.................... pg. 4 Imortgage........................................ pg. 8 Lovejoy Hospice Inc.......................... pg. 6 Medford Dermatology...................... pg. 26 Medford Food Co-op....................... pg. 24 Medford Foot & Ankle...................... pg. 25 Medical Eye Center.......................... pg. 16, 24 Medicap Pharmacy.......................... pg. 16 Mercy Flights.................................... pg. 3 Northridge Center............................ pg. 26

Oregon Retina Center...................... pg. 12 Oregon Trail Coin & Jewelry............ pg. 17 Retina & Vitreous Center.................. pg. 11 Retina Care Center........................... pg. 9 Rogue Functional Wellness................ pg. 18 Rogue Scuba.................................... pg. 15 Rosa Transformational Health........... pg. 21 Sherm’s Food 4 Less......................... pg. 2 Southern Oregon Foot & Ankle........ pg. 13 Superior Athletic Club....................... pg. 11 True South Solar............................... pg. 28 Visiting Angels................................. pg. 27

....and reach your next customer with Oregon Healthy Living!

To advertise contact Niche Marketing Specialist Athena Fliegel at 541.776.4385 or afliegel@mailtribune.com

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FOOD

Viking

Eat like a Nordic diet isn’t meat and potatoes TEXT BY SARAH LEMON PHOTOS BY DAVID GIBB

Isaiah Welch of Medford digs into the healthy repast. Though not actually a Viking, Welch is training to become a Spartan — in the Spartan Race, that is.

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FOOD

ickled fish, bitter greens and sour fruits typically test, rather than tantalize, the taste buds.

These and other foods foraged by the Vikings and recently reinvented as New Nordic Cuisine have put Scandinavia on the gourmet’s map. Consumption of more seafood and less meat, along with in-season, locally grown produce is putting the Nordic diet on the health-conscious eater’s radar. “There is good research on it,” says Terese Scollard, regional nutrition manager for Providence Health & Services. “There are nice recipes. It makes sense.”

Sharing some key elements, the Mediterranean and Nordic diets both are touted for reducing the risk of heart disease. Each emphasizing plant-based foods, the diets incorporate moderate amounts of fish, eggs and heart-healthy oils with small amounts of dairy. Regardless of the region, traditional meals of fresh ingredients grown and raised nearby are proven sustenance for a healthy population — and planet. “I think culture is extremely important in nutrition,” says Scollard, a registered and licensed dietitian. The Scandinavian fishing culture expands the average American’s view of obtaining omega-3 fatty acids, which aid cardiovascular and neurologic functions. Besides salmon,

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FOOD

Leafy greens, berries, root vegetables, whole grains and oily, coldwater fish are staples of the Nordic diet. This dish includes Swiss chard, beets, raspberries, dill and mackerel. Provided by Sherm’s Food 4 Less.

such species as mackerel, herring and sardines are among the highest sources of omega-3 and come with lower economic and environmental costs compared with larger fish. “The cool thing about the Nordic diet is they’re eating the smaller fish,” says Tina Bango, a registered nurse and licensed nutritional therapy practitioner in Grants Pass. For all their attributes, however, small fish suffer an image problem. Often crammed into cans, sometimes

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FOOD continued from page 7 brined, smoke or fermented, preserved fishes’ appearance and aroma can suggest pet food — or bait — instead of tasty tidbits. The convenience of canned fish makes for a wholesome, grab-andgo snack, but many of Bango’s clients turn up their noses at the suggestion. “For some people, it’s a stretch to get them to eat canned salmon,” says Bango, who owns N Health. “It’s foreign to them.” Just as obscure to many Americans are greens, apart from lettuce, and root vegetables beyond carrots and potatoes. Salads of seaweeds and bitter herbs are strong on iron and the variety of vitamins. Sweet beets have received a warmer welcome, particularly in restaurants, in recent years. But many other roots that thrive in northern climates, including Scandinavia, still get the cold shoulder. “Most people don’t even know what a parsnip or turnip is,” says Bango. Yet it’s these mineral-rich vegetables, which keep well all winter, in concert with fiberfilled whole grains — notably rye, barley and oats — along with legumes that constitute much of the Nordic diet’s calories. In lieu of the Mediterranean diet’s ubiquitous olive oil, canola oil furnishes hearthealthy monounsaturated fat. “Canola oil has a lot of healthy components,” says Scollard, adding that the oil also known as rapeseed boasts some essential fatty acids lacking in olive oil. The omission of olive oil is notable in New Nordic Cuisine, whose founders pledged a dozen years ago to prepare ingredients endemic to their frigid countries. The philosophy prompted chefs to not only forage for plants growing wild but to raise the profile of all forms of produce. By default, the diet downplays meat and upholds widespread beliefs about healthful eating. Recently spreading across the Atlantic, New Nordic dishes populate the Great Northern Food

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FOOD

The Nordic diet resonates in the Pacific Northwest, where native foodstuffs and regional specialties echo such Scandinavian staples as salmon, berries, mushrooms and dairy. November 7, 2016 â&#x20AC;˘ Oregon Healthy Living 9

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FOOD

“The cool thing about the Nordic diet is they’re eating the smaller fish.” — Tina Bango, nutritional therapy practitioner continued from page 9 Hall in New York’s Grand Central Terminal. Despite Scandinavian versions of pastries and hot dogs, vegetables are prominent in the food hall’s five pavilions, which opened in June. Cauliflower-topped rye flatbread, open-face onion sandwiches and beethorseradish smoothies are Food Hall mainstays, not vegetarian variations on mainstream meals. Restaurant-industry experts, however, have expressed skepticism that Scandinavia’s subtle flavors can compel customers in the market for fast-casual fare. “Their taste buds are so turned off,” says Bango. The Nordic diet, Bango and Scollard say, likely resonates more in the Pacific Northwest, where native foodstuffs and regional specialties echo such Scandinavian staples as salmon, berries, mushrooms and dairy. Even as superfoods grab all the headlines, says Scollard, the least glamorous foods are the most redeeming. “We are the breadbasket for lentils and beans,” she says, referring to the Palouse area of eastern Washington, known for its high-quality legumes. “We have lots of interesting grains.” Abundant farmers markets also bring the Pacific Northwest’s bounty of produce directly to shoppers. The tenets of eating fresh, in-season, locally produced foods, which are gaining ground in the United States, are more ingrained in Europe, says Bango. “I would keep it seasonal.” Keeping to sprouted grains and fermented preparations of breads and dairy also unlock nutrients in those foods and make them more digestible, says Bango. Prime examples are Scandinavia’s celebrated sourdough and cultured dairy products, as well as the wealth of sauerkrauts consumed throughout northern Europe. A “gateway” food, sauerkraut encourages enjoyment of other distinctive dishes teeming with beneficial bacteria, says Bango. “It takes time, but the taste buds do come around.”

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FOOD

Scandinavian staples WHOLE GRAINS • Rye • Oats • Barley OILY FISH RICH IN OMEGA-3 FATTY ACIDS • Salmon • Herring • Mackerel • Sardines

A view of Reine, a fishing village in Norway. 123RF.com

LEGUMES • Beans • Lentils • Peas

FRESH, IN-SEASON PRODUCE • Apples and pears • Berries • Cabbage family, including broccoli, cauliflower and Brussels sprouts • Dark greens, including chard, collards, dandelion and cress • Mushrooms • Root vegetables, including beets, turnips, parsnips and rutabaga • Sea vegetables * Canola oil is the Nordic diet’s heart-healthy alternative to olive oil

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FITNESS

Komoki Lamp, personal trainer at Superior Athletic Club in Medford

HIIT vs LISS The Great Cardio Debate TEXT BY CINDY QUICK WILSON PHOTOS BY DAVID GIBB

Shanna Nolan, customer service specialist at Superior Athletic Club in Medford

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FITNESS

or fitness enthusiasts, choices in how to exercise are nearly unlimited, from outdoor activities to indoor gym routines. While most participants agree that cardio is an important component of staying fit, not all agree on the best way to go about it. One of the deep divides comes between HIIT (high-intensity interval training) and LISS (low-intensity steady state exercise). Since there is much to be said for either method, it comes down to a matter of individual goals and personal preference. We asked two local personal trainers to share their thoughts. November 7, 2016 â&#x20AC;˘ Oregon Healthy Living 13

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FITNESS

On HIIT: Angela Young, assistant manager and personal trainer at Superior Athletic Club in Medford What is HIIT?

“HIIT uses moderate pace exercise followed by an intense burst that you do in intervals,” explains Young. “For example, I would have you on a treadmill at a light jog at a very moderate pace for about a minute, and then we’ll go for 20 seconds at a very fast pace, basically a sprint. Then we back it off again to walking to bring you back to a recovery level. We take you through those two alternating levels for 15 or 20 minutes, and that is all you need.”

What are the benefits of HIIT?

“At most any gym, you can see people who spend an hour or more on a treadmill,” Young says, “but with HIIT, I can give them the same calorie burn in 20 minutes and their metabolism is going to be naturally raised for the next two days after the workout. It’s a very effective workout because it increases strength, endurance and oxygen capacity in a short period of time, which is very appealing for busy clients who can’t spend a lot of time in the gym.”

How often?

“I recommend it only about three times a week with a day of rest in between, because those short but explosive bursts of energy require more cells to be repaired due to a lot more demands placed on the muscle tissue.” Young cautions, “Done daily or back-to-back, you could easily end up with a muscle strain or an overuse injury.”

What are some examples of HIIT exercises?

“There are many exercises that can be adapted to this so you can keep it simple just by doing a moderate pace for about a minute and alternating with a high energy output movement for 20 seconds,” Young says. “For example, you can use very slow jumping jacks and then more explosive jumping jacks where you’re leaving the floor. Whatever exercises you use, just do it at a slow pace for about a minute, more or less, depending on your conditioning, and then about 20 seconds all out, as fast as you can, repeating this cycle for 20 minutes.”

Who is most likely to benefit from HIIT?

“It’s used by athletes, bodybuilders or anyone who wants to lose weight and increase their endurance,” Young says. “It’s especially good for those who want to keep fit but still maintain muscle mass, because too much cardio can actually cannibalize the muscle tissue, whereas HIIT preserves it.”

Are there disadvantages to HIIT?

Young admits, “It’s not for everybody. HIIT cardio may be too intense for people just beginning an exercise program or with pre-existing physical conditions. I have some clients who can’t go all out by sprinting on a treadmill or jumping rope. That’s when LISS will be more beneficial for them.”

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FITNESS

On LISS: Jessie Hardman, certified personal trainer, Rogue Valley YMCA What is LISS?

“LISS stands for low intensity steady state exercise,” explains Hardman. “It is the opposite of HIIT. LISS workouts use a steady rate of energy at a low level, such as power walks or slow jogging, at a sustained, moderate pace.It’s an easier way to exercise for some people. If that encourages them to get off the couch, that’s certainly better for those who are turned off by the idea of overexerting themselves.”

What are the benefits of LISS?

“LISS still burns calories, develops aerobic conditioning and cardiovascular endurance,” Hardman says, “but the low intensity is much better for people who are out of condition or have physical limitations. It is definitely a less jarring, low-impact form of exercise that requires maybe 65 to 80 percent effort, as opposed to HIIT at 90 to 100 percent. It’s good for people with joint or back problems. The calorie burn may not be at the same level of a HIIT workout, but for a less active person, slow exercise is certainly better than no exercise at all.”

How often?

“LISS doesn’t over tax the body, so there is little need for recovery time,” Hardman says. “I tell clients at least three times a week is good, but they can do LISS daily. Walk the dog, ride a bike or use the track at a local school. The thing to remember is that no matter what method you use, the body always adapts to a repetitive set of exercises. That means you’ll receive progressively less of a benefit, so it’s always good to vary your routine. I also encourage people to do some weight training, because using your muscles does raise your metabolic rate which burns more fat, carbs and calories.”

What are some examples of LISS exercises?

“LISS can be done in so many different ways. You can use walking or jogging on a treadmill or outside, an elliptical machine, a stair stepper, rowing machine, swimming or bicycle riding – anything that gets you moving. The key is that you are performing the exercise at a low-intensity pace.”

Who is most likely to benefit from LISS?

“LISS is great for seniors, those recovering from an injury or illness, or anyone who has been sedentary and is just starting an exercise program,” Hardman says. “Sometimes it’s more appealing for people to get out and take the dog for a walk or to take a walk with a friend.”

Are there disadvantages to LISS?

“The big one is that in order to get the calorie burn, LISS is a lot more time consuming,” Hardman says. “You need to spend 45-60 minutes at least two to three times a week and there isn’t as much benefit as with other forms of exercise that raise your heart rate more. Also, you’re burning calories while you’re on that machine, but as soon as you step off it stops. Your metabolism instantly returns to normal.”

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FITNESS

Are you willing to take a HIIT? Tabata Workout The Tabata Method is 20 seconds of hard training followed by 10 seconds of rest, repeated 8 times. What sets this workout apart is the intensity of each set which has to be as hard as you can! If you are not absolutely exhausted after the workout you didnâ&#x20AC;&#x2122;t go hard enough! Standard Tabata Workouts Without Weights Treadmill, running, swimming, punchbag, rowing machine, skipping, rope, cross trainer, cycling, stepper, arm bike, jump squats, burpees, martial arts movements, high knees, jumping jacks Weight Bearing Tabata Workouts Push ups, chin ups, kettlebell swings, tricep dips, squats, lunges, sit-ups Courtesy: www.tabatatraining.com

10 Minute Jumping Jack HIIT One minute per move. Perform each circuit twice Jumping jacks Plank Jacks Squat jacks Rest Courtesy: fitfluential.com

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STYLE

Facial Hair is

ON FLEEK Tips for grooming and growing a better beard TEXT BY KEITH GILLOGLY

ompared to the work that Jeff Tucker puts into his handlebar mustache (center photo), wearing the bold style is the easy part. He has been growing it for two years, regularly treating it with special wash and conditioner. “I experiment on myself with what works best,” he says, explaining his recent trials with a pinesapbased product to help shape it out, up and twisted just so. He describes the process of curling up the tips, when his wife, Laurel, interjects. “He spends a lot of time on that mustache!” she proclaims with a laugh that tells she’s serious. continued on page 21 Grants Pass Bearded Bunch: Top Row, L to R Zach Hinkle, Cameron Kelley, Tyson Tucker Middle Row, L to R Jimmy McCullan, Jeff Tucker, Jesse Bingaman Bottom Row, L to R Doug Brons, Mike McClure, Mykael Anders Photos by April Haberman, Photophire Photography

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STYLE

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STYLE

Dylan Daniel styles beards at Guapos Barber Shop located inside Cielo Salon in Medford.

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STYLE

continued from page 18 Jeff and Laurel Tucker are the owners of Tuckers Barbershop in Grants Pass. The shop gives more than 800 cuts a month, and its barber chairs provide front-row seats to the brimming beard and mustache revolution that is sweeping the nation. Common reasons for growing out facial hair, Jeff Tucker says, are to feel manly or to perhaps cover something up, such as (let’s be honest) a double chin, and to feel, well, stylish. Once they try it, a lot of men like their new look. “The purpose of a beard or a goatee is to balance out the facial features,” Tucker says. “Stylistically, shaping a beard is similar to cutting hair,” he adds. “As barbers, we’re looking at the lip features, the nose, the chin, the roundness of their heads.” The chinstrap and goatee beard styles are particularly in vogue today, says Dylan Daniel, a barber with Guapos Barber Shop inside Cielo Salon in Medford. For hairstyles, the pompadour, with its closely cropped sides, is wildly popular and fits many different beards. Daniel recommends that guys go a month without shaving to

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STYLE continued from page 21 evaluate their growth potential when starting a beard. Got a patchy beard? Fear not, he says, because beards can often be worn thinner and still look good. Most important to any style, he adds, “You have to be confident.” And yet, some combos aren’t the most fetching. A guy with a round face should opt for a beard that slims down his look, as opposed to a big, round beard, Tucker advises. Daniel says that a man with a smaller head and thinner jawline might not be best suited to a longer beard. But if you’re analyzing your face shape in the mirror and noticing only a furrowed brow, don’t worry. “Beards are so popular right now, it’s kind of hard to go wrong,” Daniel says. A well-maintained, kempt beard will better hold its shape and have less unruly, rogue hairs sticking out, Laurel Tucker says. “You can tell a man who takes care of his beard as opposed to one who doesn’t,” she says. Beards and mustaches should be regularly cleaned with beard shampoo and conditioner (not the same type you use on your head). Many beard-care products contain essential oils, Jeff Tucker says, and others have ingredients like rosemary, which better softens and cleans beards. If you can easily run a comb through a beard, it’s an indication of proper care. For styling, there are a range of facial hair waxes, balms and even foam products, all of which can be found at a good barbershop. “It’s very becoming on a man to have that kempt look,” Laurel Tucker says. “For me personally, I think that is extremely attractive.”

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STYLE

Growing the Distance

for a Good Cause A customer of Tuckers Barbershop recently suggested that the shop host a beard competition (his own ZZ Top-style beard has long been a prized competition piece). Jeff Tucker quickly agreed, and last month the shop’s first beard and mustache competition took place. The event raised $2,500 for Hearts With A Mission. The competition featured best beard and longest beard contests among 11 categories. The competition was even sanctioned by the FHL — the Facial Hair League, a bona fide organization of facial hair fans that helps to organize charitable beard competitions. Dylan Daniel of Guapos Barber Shop says that growing facial hair for a cause is often all it takes for guys to try sporting a scruffy mug — and they realize it looks good. It’s an international trend, with events like NoShave November and Movember annually encouraging men to ditch their razors and let it all grow out to raise awareness for prostate cancer and other men’s health issues.

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NATURAL

Best Natural Sources

for Magnesium

The Magic of

Experts recommend that adults get about 400 mg of magnesium per day. Munch on these foods to help you reach that goal.

Magnesium

Leafy Greens: Spinach, broccoli, kale, Swiss chard Beans: Pinto, lima, navy, black, kidney, soy

TEXT BY HALEY STRAHAN

Nuts: Almonds, cashews, walnuts, hazelnuts

eeling stressed? Having trouble sleeping? Are you experiencing headaches, depression, nausea, muscle twitches or heart flutters? All of these symptoms and many more can be a sign that you may be lacking in one very common and well-known mineral: magnesium. It’s not a trendy new cure-all or a rare, exotic superfood, but magnesium is coming into the spotlight as experts learn more about just how vital this basic element is to a properly functioning body. Today, magnesium is known to be responsible for over 300 biochemical reactions. These functions include nerve activity, blood sugar regulation, energy production, neurotransmitter release, protein synthesis and immune system activity, among many others. Without adequate magnesium stores, a plethora of symptoms can appear that affect many parts of the body, from migraines to diabetes to osteoporosis. “When your body is low in magnesium, it goes into preservation mode,” says Ron Veitel, nutritionist at Rosa Transformational Health in Medford. “It only uses the magnesium for vital survival functions and other areas will suffer.”

Seeds: Pumpkin, flax, sunflower, sesame Fruit: Bananas, avocados Dairy: Milk, yogurt, cottage cheese Dark Chocolate: At least 90 percent cacao packs the best health punch

By increasing your intake of magnesium, you may find that many symptoms improve. “Magnesium is helpful to relax muscles, to help you go to sleep, to give you more energy, to make your blood flow better,” explains Nicholas Mason, executive manager at The Herb Shop in Grants Pass. The best way to get your daily dose of magnesium, Mason and Veitel agree, is to follow your mother’s advice and eat your greens. “The magnesium that comes from food contains the essence of life,” Veitel explains. “Its going to have the fatty acids and phytonutrients that make it more bioavailable.” Plant foods like leafy green vegetables are the best source of magnesium, notes Mason. “Magnesium is the main component of chlorophyll,” he says. “Any plant with a lot of chlorophyll will contain the best amount of magnesium.” However, many people do not consume the ideal amount of

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NATURAL From magnesium malate (which can help with nerve vegetables and other sources, leading to a population that is issues), to magnesium oxide (which treats constipation), often chronically low on this important mineral. And even to magnesium sulfate (which improves neurological those that do make an effort to pack in their greens can find conditions), to magnesium threonate (which can aid that they aren’t getting enough for optimal cell function. learning and memory), it’s important to know what your “Our soil has been tremendously depleted of minerals like specific needs are. The most common side effect magnesium,” Veitel says. “And the standard of magnesium supplements are stomach American diet is very low in these types of issues, including diarrhea and vomiting. foods to begin with, so while our need for If you experience this, there is also a minerals is greater than ever, our food topical form of magnesium which is weaker.” delivers good results without the For those who need a little help stomach upset. “Magnesium getting more magnesium into absorbs very well, and the skin their bodies, there are various is the largest organ, after all,” supplements available. “My Veitel says. “This is a great way first recommendation would to address sore muscles too, be to try a greens powder,” as magnesium helps muscle Mason suggests. “You can repair.” get a concentrated amount Ultimately, both Mason and of magnesium in a more Veitel recommend finding a bioavailable delivery method.” reputable source for magnesium Of course, many stores sell supplements. “I wouldn’t magnesium supplements in pill — Ron Veitel, nutritionist at just pick the first one up at the form as well. “There are so many Rosa Transformational Health supermarket,” cautions Veitel. forms of magnesium supplements “I would suggest going through that your eyes can glaze over looking your healthcare provider or a at the different types,” laughs Veitel. reputable health food store with “Basically, these are various other substances educated employees who can help guide you which are bound to the magnesium in order for as to your particular needs.” it to be better-absorbed into the body.”

“The magnesium that comes from food contains the essence of life.”

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HEALTH

Can You See Clearly Now? Cataract surgery provides a new lease on sight TEXT BY CINDY QUICK WILSON

f you’re “of an age” where your vision isn’t quite what is used to be, cataracts may well be the cause. According to the American Academy of Ophthalmology, cataracts affect more than 24.4 million Americans age 40 and older, and by age 75, approximately half of us have them to some degree. The good news is the outcome following cataract surgery is overwhelmingly positive, according to Dr. Helen Koenigsman, an ophthalmologist with the Medical Eye Center in Medford. A healthy eye has a clear lens, she explains. “The lens uses the light that comes in from the outside to focus onto the retina to get a clear image. But over time, the protein that makes up that lens starts to harden and discolor. Now when the light comes in through the pupil and passes through the lens, it scatters and distorts it, forming a blurred image. Colors appear desaturated and less bright. It is similar to wearing glasses that have dirty lenses.” Though normally painless and slow to grow, Koenigsman says there are telltale signs that cataracts may be lurking. “One of the early symptoms of cataracts can be difficulty driving at night, because the light of oncoming traffic gets scattered. The glare can be unsettling, or you might notice that you need more light when reading at home.” The majority of those afflicted are in the 60- to 90-year age range, but Koenigsman says there can be other factors that predispose people to an earlier onset. “We do see some congenital or hereditary influences, but more commonly, metabolic diseases like diabetes, smoking and certain medications can cause premature cataracts. One of the most

common is prednisone, which is a steroid that people use for lung issues or autoimmune diseases. Also, any kind of blunt trauma from an injury to the eye can bring on a cataract pretty quickly.” Though other methods are being explored, currently the only treatment for cataracts is surgical removal. Dr. Loren Barrus, an ophthalmologist with Medford’s Cataract & Laser Institute of Southern Oregon, concedes there are risks and benefits with any surgery. “However, the closer you get to being blind, the more that risk-to-benefit ratio shifts in favor of doing the procedure,” he says. “I have patients whose vision is so bad they can only see light and dark or basic movement, so at that point, almost anything will be an improvement for those people.” Most of us shudder to imagine even a skilled professional cutting into our corneas, but Barrus says the procedure is done quickly (in just 10 or 15 minutes) and with a minimal amount of discomfort. Preceding the surgery, drops are used to dilate the eyes and the patient is then sedated. “We make a small incision in the clear cornea where we open the lens capsule

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HEALTH

DO YOU HAVE CATARACTS? According to the American Academy of Ophthalmology (AAO), the only way to know for certain if you have cataracts is to have a dilated eye exam (where your pupil is widened with eye drops). Your ophthalmologist can detect early signs of cataract development by looking at your eye’s lens. Symptoms may include:

“The closer you get to being blind, the more that risk-to-benefit ratio of having surgery shifts in favor of doing the procedure.” — Dr. Loren Barrus, ophthalmologist, Cataract & Laser Institute and remove the damaged contents with an ultrasonic device called a phacoemulsification needle. Then we replace that cloudy material with a clear lens implant inside that capsular bag. So not only can we remove the damaged tissue, but we have options for correcting nearsightedness, farsightedness, or in some cases, astigmatism, depending on the implant.” Barrus says it is extremely important to choose an experienced surgeon so there is a realistic expectation following the surgery. “At that point, you want to be what I call, ‘20-happy’ so it’s important to remember with a lens implant, it’s forever and not something you can take in and out like removing contacts or changing between one pair of glasses for reading and another for driving,” he says. “Of course, one can wear glasses after the surgery, but it’s important to make a good decision about which lenses should be used at the time of the surgery. I feel very strongly that the person who educates you about that should be your surgeon. If you find yourself talking to someone other than your doctor, my advice would be to get a second opinion.”

• Painless cloudy, blurry or dim vision • More difficulty seeing at night or in low light • Sensitivity to light and glare • Seeing halos around lights • Faded or yellowed colors • The need for brighter light for reading and other activities • Frequent changes in eyeglass or contact lens prescription • Double vision within one eye The AAO recommends a baseline exam at 40 years of age, when early signs of disease and changes in vision may start to occur. Your ophthalmologist will let you know how often you should return for follow-up exams.

The subject of prevention is controversial, but Koenigsman says some studies suggest certain nutrients found in kale, broccoli and spinach that contain lutein can be beneficial. One 10-year study of female health professionals found that higher dietary intakes of vitamin E and the carotenoids lutein and zeaxanthin from food and supplements were associated with significantly decreased risks of cataracts. “The lens gets its nutrients from the fluid that surrounds it,” says Koenigsman. “Therefore, a healthy body and diet can provide some protection against cataract progression. Smoking cessation is probably the most significant way to reduce risk.” The benefits of cataract surgery are significant. For many, if not most, sight is not only restored, but improved. In addition, Koenigsman says, “The American Academy of Ophthalmology estimates the cost benefits of cataract surgery to be in the billions because people can regain their function and have fewer incidents of falls and car accidents. The mortality rate is decreased by about 40 percent, so it really is a miracle. As a surgeon, it’s a very gratifying surgery to do.”

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10/26/2016 11:34:38 AM

FIT BIT FIGHT THE

HACK

Cybersecurity tips to keep your info safe The recent Yahoo data breach sent 500 million users reeling, wondering if their personal information – including email addresses, birth dates, telephone numbers, passwords and even answers to security questions – had been hacked. “In this day and age, it is nearly impossible to completely safeguard yourself against cybersecurity threats,” said WalletHub analyst Jill Gonzalez. “You can, however, remain vigilant and proactive. Sign up for free credit monitoring that immediately alerts you when anything is awry. It’s always better to safe than sorry.” Regardless of whether you were directly affected by the Yahoo attack, consumers need to be vigilant and at the most basic, that means creating strong passwords. If you are a Yahoo user, assume you may have been hacked. “Stop using the same passwords for multiple sites. It makes a hacker’s life that much easier. Change any passwords that are either the same or similar to the one affected by the breach,” Gonzalez said.

Oregon Healthy Living • November 7, 2016

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Here are some tips to protect yourself: • Change your password and security questions when a security breach is announced. • Sign up for free credit monitoring. • Be wary of suspicious Yahoo emails: Real Yahoo emails regarding the data breach will not contain links or attachments, and they won’t ask you for any personal information. • Never respond to unsolicited requests for information. You shouldn’t respond if you didn’t ask to be contacted. • Two-factor authentication adds a layer of protection and is a safety measure you should use when logging into your email account and financial websites. When a sign-on is attempted from an unrecognized device, you will be sent a verification code granting access to the account.

10/26/2016 12:03:45 PM

DIGGING DEEP on Chronic Illnesses

HEALTH