JULY 2016 | VOL. 9 — ISSUE 7
Stretch! Flexibility is a key to staying fit
PLUS Coping with adult acne Understanding autoimmune diseases
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Table of Contents JULY 2016 | VOLUME 9 — ISSUE 7
FITNESS
COVER STORY
A Little for a Lot: Benefits of stretching
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PAMPER
Prone to Pimples: Adult acne
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FOOD
Milky Ways: Alternatives to dairy
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HEALTH
NATURAL
When the Defense Plays Offense: Autoimmune Diseases
Avoiding Pharma Fare: Options for acute pain relief
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On the cover
The editor’s desk Stretching feels so good, why would you skip it? But we do skip it far too often. So stand up where you are and squeeze your shoulders together. A runner friend of mine, who now finds her activities curtailed by sciatica, recently said she wished she could go back and tell her younger self to take stretching more seriously. Her comment got me wondering about what health advice we would give to our younger selves. Mine would be to tell my 13-year-old self not to quit swim team because of puberty sensitivities. We are curious to hear your thoughts on this too. Write me your comments to the crose@mailtribune.com email address at the left.
STAFF EDITOR: Cheryl P. Rose ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING PHOTOGRAPHERS: David Gibb CONTRIBUTING WRITERS: Margaret Battistelli Gardner Keith Gillogly Sarah Lemon 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
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Amanda Tucker has worked in physical therapy, fitness, yoga and massage for 15 years. When she’s not teaching at her Soul Shine Yoga studio, she enjoys running, dancing and hiking. “Let your body remind you to stretch, because it will,” she says. “Squeeze in a stretch at your desk at work or while standing in line at a store. Flexibility is so important for Stretch! functionality.” Photo by David Gibb.
Join the list... Ashland Food Co-op ......................... pg. 17 Core Physical Therapy & Training....... pg. 22 Grace Christian School....................... pg. 9 Grow Baby........................................ pg. 11 Holistic Health & Fitness...................... pg. 7, 19 Joe LaCroix Hypnosis......................... pg. 10 Katzen Orthodontics........................... pg. 4 Medford Dermatology........................ pg. 19 Medford Food Co-op......................... pg. 16 Medford Foot & Ankle........................ pg. 15
JULY 2016 | VOL. 9 — ISSUE 7
Flexibility is a key to staying fit
PLUS
Coping with adult acne Understanding autoimmune diseases
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Oregon Healthy Living • July 4, 2016
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FITNESS
Stretching: The Truth A few minutes spent stretching can invigorate body and mind
TEXT BY CINDY QUICK WILSON PHOTOS BY DAVID GIBB
E
ver watch a cat wake up from a nap and stretch luxuriously? Yawning and stretching after a night’s sleep is our bodies’ natural mechanism for getting more oxygen into our system following a period of shallow breathing and restoring blood flow and flexibility to inactive muscles. Whether we are inclined through instinct or intention, stretching rewards us with a multitude of benefits.
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FITNESS
“I think it’s important for people of all ages to stretch.” — Amanda Tucker, yoga instructor and massage therapist, Soul Shine Yoga in Medford
A little time, a lot of benefits Regular stretching increases the body’s strength and flexibility, improves posture and helps maintain structural alignment. “The overall benefit is immense,” says Austin Cantrell, a personal trainer with Anytime Fitness in Central Point. “It’s just as important as running, weightlifting or any other form of exercise.” Stretching helps prepare us for dynamic activities, especially those with ballistic movements. When muscles are warm and stretched, movement becomes easier and more fluid, which helps reduce the likelihood of serious injury. “Most people know that stretching increases the blood supply to the muscles, but they don’t always realize that the nutrients in the blood are also being spread through the body, and that is what helps reduce postexercise soreness,” Cantrell adds. Amanda Tucker, a yoga teacher and massage therapist, maintains that stretching can also be a very effective form of stress management. “It provides our minds with a mental break,” she explains. “Our bodies need breath to stretch. They need the oxygen and the blood that breathing brings. People really need to slow down, be quiet, and hold stretching long enough, anywhere from three to five minutes, to see changes in the body.” Many of us are unaware of how much stress we carry in our muscles, she says, which can cause them to tighten as a defense mechanism, especially when we sit all day. “When we stretch, we bring more moisture into the tissue, which allows it to relax and expand.”
Quadriceps stretch: Keep knee pointed to the ground and lift shoulders back. Hold for 30 seconds then switch legs.
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FITNESS
CHILD’S POSE
Start in a kneeling position.
Drop your butt toward your heels as you stretch the rest of your body down and forward. In the fully stretched position, rest your arms in a relaxed position along the floor, rest your stomach comfortably on top of your thighs, and rest your forehead on the mat. You should feel a mild stretch in your shoulders and buttocks and down the length of your spine and arms.
OPEN DOORWAY STRETCH Stand several inches in front of an open doorway, facing the doorway with your feet shoulder-width apart. Place one foot slightly in front of the other to help you balance and position your hands on the door frame at shoulder-height. Keeping your knees straight, but not locked, hinge your body forward from your ankles and press your chest through the opening. Your back should remain straight. Leaning farther forward deepens and intensifies the stretch. Hold for up to 30 seconds.
SHOULDER BLADE SQUEEZES Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard as possible without pain. Hold for five seconds and repeat 10 times.
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FITNESS
continued from page 6 As a yoga instructor at Soul Shine Yoga in Medford, Tucker says, “I teach others how to get the best benefits from stretching the body and the muscles in a safe way.” But yoga also helps her deal with the physical demands of her other job. “All the work I do as a massage therapist is forward work; arms forward, shoulders forward, reaching down, looking down. If I didn’t stretch between clients, I would be in trouble, so my yoga practice is crucial for my professional longevity. I guess you could say I stretch for a living,” she laughs.
“It (stretching) is just as important as running, weightlifting or any other form of exercise.” — Austin Cantrell, personal trainer, Anytime Fitness in Central Point
Regular stretching also improves posture, Tucker adds. “There are so many activities we do during the day, like cooking, folding laundry, working at a computer, driving or looking at our phones, when our shoulders are hunched and we’re looking down at whatever we’re doing. Our posture is slouched, our chests are caved in, our upper backs are rounded. This can cause that nagging pain between our shoulder blades because those muscles are over-stretched and our chest is under-stretched. If you do basic chest opening stretches every day, it can really improve the posture.”
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FITNESS FORWARD HALF FOLD A good stretch for first thing in the morning or before exercising. You can use a chair, bed or even the hood of your car before running. Be sure to keep a bit of bend in the knees.
HAMSTRING AND CALF STETCH Resistance bands can be useful for stretching exercises. You can hold this pose or point and flex the ankle several times.
SHOULDER STRETCH Shoulders are often slumped when sitting for long periods. Lifting the shoulders and stretching the pectoral muscles of the chest can give you a mental and physcial boost.
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FITNESS How we stretch
There are various types of stretching. Some of the most commonly used are ballistic, dynamic, active, passive, static, isometric and PNF, which stands for proprioceptive neuromuscular facilitation. Stretches are either dynamic, meaning they involve motion, or static, meaning they involve no motion. Static stretching is most often used after a workout. It involves holding a muscle at the stretched position until the muscle begins to relax, usually 20 to 30 seconds. Active stretching involves stretching the muscle actively for five to 10 seconds by holding the stretched position with the opposing muscle group. For example, the hamstrings can be stretched by using the quadriceps, the opposing muscle. Dynamic stretching is used as a warmup activity to improve performance. It is similar to active stretching except the stretch is not held. It’s important to stretch correctly in order to prevent injury to joints and muscles, Cantrell reminds us. “Don’t stretch following muscle or ligament strains or when joints or muscles are infected, inflamed or injured, and definitely avoid stretching following a recent fracture or if you feel sharp pains,” he says. When it comes to how much and how often, Cantrell explains, “Everyone is
STRETCHING DO’S AND DON’TS NOTE: If you have an injury, ask your doctor about exercise and stretching and follow his or her advice.
The Do’s Do stretch evenly. Hold each stretch for at least 30 seconds. Be sure to stretch all muscle groups, including arms, back, neck, stomach, chest, legs. Do maintain good posture. Make sure to hold your back straight while stretching. Do remember to breathe. While stretching, breathe slowly and evenly to facilitate oxygen delivery to your muscles. Do stay hydrated. Drink plenty of fluids before you exercise, as this will increase the benefits of stretching.
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FITNESS
different so it’s an individual thing. Stretching can be done daily, or two to three times a week, depending on the goal. For instance, your toptier athletes might be stretching on a daily basis. For someone who is more intermediate, even a beginner, stretching itself can be a workout for that person. For someone who has a hard time bending over and is fairly inflexible, they need to start slow and increase gradually.”
Stretching as we age
Both Tucker and Cantrell agree that maintaining muscle strength and flexibility is especially important because as we age, our muscles become shorter and lose their elasticity. Stretching helps to offset the effects of this physical decline and can help prolong mobility and independence. “I think it’s important for people of all ages to stretch,” Tucker says, “but it’s especially important for seniors because they do tend to sit a lot, so it’s essential to keep those joints flexible. Just standing up and stretching your arms out is going to get the blood flowing and make you feel more energized.”
The Don’ts Don’t bounce! Use slow, even movements when stretching. Bouncing places too much stress on muscles and joints. Don’t overstretch. Be patient, and never force your body to do what it doesn’t want to do. Increase your range of motion and flexibility gradually. Don’t overextend joints. Hyperextending (bending joints farther than they were meant to go) can cause injury and doesn’t achieve any benefit. DON’T DO IT if it hurts. Done correctly, you should feel tension on the muscles, and possibly some slight discomfort. If you have any sharp or serious pain during a stretch or exercise, STOP, because you may do harm to your body.
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PAMPER
Adult Acne
Even Teens and Adults Can Agree, Acne Isn’t Cool at Any Age
TEXT BY KEITH GILLOGLY
L
ike curfews and awkward first dates, acne is something people hope to leave behind in their teenage years. Yet acne can carry into or even first appear during adulthood. Whether it’s occasional pimples or a more persistent problem, adult acne sufferers have options to control their condition. Teenagers get acne due to surging hormones called androgens. In women, these same hormones can fluctuate before, during or after pregnancy, or when starting or stopping the birth control pill, causing acne. Women can also experience a surge in progesterone during their menstrual cycle, which causes acne. Adult acne in women stems from these hormonal shifts. In men, adult acne resembles teenage acne that is carried into adulthood, but adult acne is generally more common in women, says Dr. Matthew McClelland, a dermatologist with Providence Medical Group-Bridgeport
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Dermatology in Tigard. For women, adult acne will very often fade by menopause, if not sooner, McClelland says. Yet women do have some advantages to men. “For women, the treatment is actually easier, because we can target the hormonal imbalance that is causing the acne to occur,” he says. Spironolactone, an inexpensive oral medication that’s typically used to control high blood pressure, has proven effective at blocking androgens and controlling acne in women, McClelland says. Birth control pills can also stabilize the hormones behind acne. For men and women, certain antibiotic pills can reduce acne, but are generaly used only for short time periods to control flare-ups. Isotretinoin (Accutane) is another oral drug that can result in permanent acne reduction for men or women. Treatment typically lasts six months. Isotretinoin has been linked to side effects, however, such as dry skin, joint or muscle pain, and birth defects in pregnant women. Also, women taking isotretinoin need to use two forms of birth control, McClelland says. Some acne treatments target oily skin, which is more common in teenagers, but can leave adults with dry skin, because their skin isn’t as naturally oily. McClelland
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PAMPER
“I like to tell people this is not your fault. This is beyond your control, but we can do something about it.” — Dr. Matthew McClelland, Providence Medical Group recommends using a mild soap like Dove Unscented or a Cetaphil cleanser if dry skin results. All acne sufferers should wash their faces morning and night, he says. Topical treatment creams can be adjusted depending on skin type and acne severity, says Tachi Dodero, an aesthetician and owner of Tachi Skin Care in Medford. When determining which creams to apply, Dodero evaluates patients for inflamed acne—characterized by red, sensitive areas with cysts, papules and pustules—and non-inflamed acne, which is marked by blackheads and rough, bumpy areas that aren’t as sensitive. Most people have a combination of both, she says. Dodero says she’s heard from acne sufferers who have tried a bevy of natural remedies from baking soda to apple cider vinegar, but report these treatments usually are ineffective. Common pharmaceutical treatment ingredients include alpha and beta hydroxy acids, benzoyl peroxide, clindamycin and Retin-A. Instead of picking at a persistent pimple or scab, Dodero recommends icing it for a few minutes several times a day to reduce inflammation. “With acne, there’s no cure for it. What you’re doing is basically controlling it. And there are amazing ways to do that where you don’t need a prescription,” Dodero says, noting that prescription pills, and any unwanted or harmful side effects, can be avoided. The key factors behind adult acne are hormones and genetic predisposition. Having parents and siblings who experience adult or teenage acne can indicate the likelihood of developing acne. “I like to tell people this is not your fault. This is beyond your control, but we can do something about it,” McClelland says. Environmental factors aren’t insignificant, however. Acne from occlusion, when skin oil glands become blocked, can result from simply resting your face against your hand, frequently wearing a helmet chin strap or mask, or wearing hairstyles with bangs, McClelland says. For women, pore-clogging chemicals, dyes and other ingredients run rampant in cosmetics and facial products, Dodero says. And natural products can be no better. For example, coconut oil, a popular face wash ingredient, clogs pores, she says. “A lot of people want to do things that are natural, and I understand that. But natural doesn’t always mean better,” Dodero says.
MISCONCEPTIONS ABOUT CAUSES OF ADULT ACNE
It’s a common misconception that certain dietary items influence acne prevalence. While some studies have shown a link between acne and skim milk or high-sugar consumption, there isn’t enough evidence to claim that these factors are universal, McClelland says. Dodero notes that salty foods with high iodine and iodide levels could adversely affect those who are acne prone, however. Poor hygiene isn’t a likely contributor either, McClelland says. He says he has seen people have acne flare-ups possibly influenced by climate, such as those moving from Oregon to someplace with drier air, such as Utah or Colorado. But he hasn’t seen humid weather spur acne, as may be commonly believed. Stress also contributes to acne, Dodero says.
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FOOD
GOT (Nondairy) MILK? Alternatives abound that can augment a healthful diet
TEXT BY SARAH LEMON
A
process of elimination leads many consumers to dairy alternatives.
Curtailing milk consumption — whether for health, ethics or other concerns — frequently coincides with the switch to substitutes made from nuts, soy, rice and coconut. But rather than representing a replacement, nondairy “milks” can augment healthful eating plans, even those that include dairy, say some local nutrition counselors. “Any one of the milk alternatives can be a good addition to an already nutritious diet,” says Kathleen Lee, nutritional consultant for Ventana Wellness in Medford. Demand for dairy alternatives has been building over the past decade, says Lee, adding that consumers have been “inundated” with new nondairy products in the past five years. The next five years, according to a May story by Deseret
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News Service, are expected to bring an increase in popularity for plant-based beverages while milk sales decline even further. “We’re seeing higher concentrations of lactose intolerance and actual dairy allergies,” says Lee. A reduced ability to digest lactose, the naturally occurring sugar found in milk and other dairy products, affects about 65 percent of the human population, according to the U.S. National Library of Medicine. Lactose normally is broken down by the enzyme lactase, produced by cells in the lining of the small intestine. Abdominal pain and other gastrointestinal symptoms are common in lactose-intolerant people about 30 minutes to two hours after they eat dairy products. Yet the federal government’s dietary guidelines still tout milk as a naturally rich source of calcium. Dairy alternatives, by contrast, must be fortified with calcium. And commercially prepared versions often contain large quantities of added sugar, as well as preservatives, says Ashland health counselor Victoria Markham. “It’s fast food,” she says of prepackaged,
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FOOD
HOMEMADE NUT MILK
plant-based beverages, compared with those made from scratch. “You want to soak them and sprout them.” Making nut milk in the home kitchen, says Markham, is a process only slightly slower than plucking it off a store shelf. The small investment of hands-on time — about five minutes — yields big flavor, texture and health benefits, she adds. “This is preventative medicine.” Preventing food sensitivities, says Markham, often is as simple as adopting a rotation diet, particularly one that aligns with the seasons and incorporates traditional methods of preserving and enhancing vital nutrients. “Milk is actually a seasonal testament,” says Markham. “It wasn’t really meant to be consumed yearround until stores and refrigerators made it available.”
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MADE IN MERE MINUTES Nut milk made in the home kitchen is a “great gateway food,” says Ashland health counselor Victoria Markham. Nut milk is best when made in small batches and stored for just a few days in the refrigerator. Start with 2 cups raw nuts, such as almonds or cashews. Soak the nuts overnight or for at least eight hours in 2 quarts of water, enhanced with approximately 1 teaspoon whey from plain yogurt that contains live, active cultures. Pour off the soaking water and combine nuts in a high-powered blender with 2 quarts fresh water and a pinch of salt. Allow blender motor to run for at least two minutes. “Just walk away and let it blend,” Markham says. Strain mixture through a nut-milk bag, cheesecloth or any material with a fine mesh. This yields about 6 cups of liquid. Solids can be added to baked goods. Nut milk separates when left standing, so shake to reconstitute before serving.
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FOOD continued from page 15
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Naturally produced to nourish newborn livestock, milk is a springinto-summer food that Markham says should taper off when colder weather sets in and the human body tends to make more phlegm. That’s when Markham, who teaches “Food is Medicine” classes at Ashland Food Co-op, likes to enrich her diet with nut and coconut milks. “You don’t want to leave out smooth and creamy (foods),” she says. “Or else you’re always left wanting something you can’t explain.” Because preferences for texture and flavor are just as varied as brands and types of nondairy milks, Markham encourages clients to experiment with different ratios of nuts blended with water. Her basic recommendation is 1 part raw nuts to 4 parts water, liquefied in a high-powered blender and strained. “Most people find that when they start making it, they can’t keep enough in their fridge.” Apart from a thirst-quencher or beverage enhancer, plant-based “milks” are versatile ingredients that can replace an equal quantity of dairy in just about any recipe, says Markham and Lee. “You can do anything with the alternative milks that you can with dairy,” says Markham. The only trick, says Lee, is knowing which dairy alternatives have the most neutral flavors and desirable consistencies. Hemp milk, she says, is fairly undetectable and holds up well under heat. High-fat coconut milk imparts moisture to baked goods, says Lee, but also an unmistakable flavor that she favors in butternut squash soup. With a tendency to be watery, rice milk works best as a beverage, in smoothies or on cereal, she adds. “Go out and try them and test each one of them.” The nutritional profiles of plantbased “milks” run the gamut, from soy’s high protein level — equal to dairy milk — to rice’s high sugar and carbohydrate content, says Lee. “You can find problems with each product if you look deep enough.” While sensitivities or allergies to one or more dairy alternatives can dictate consumers’ choice, there is no recommended age for introducing them, says Lee, once children no longer rely on breast milk or infant formula. “I think with any food, they need to be watched.”
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FOOD
THIS COMPARISON IS BASED ON ONE SERVING SIZE OF 8 OZ (244G) Type Whole Milk Nonfat Milk
Calories 150 90
Total Fat Saturated Fat 8 0
5 0
Protein
Sugar
8 8
12 12
% Calcium % Vitamin D 30 30
25 25
Original Soy 110 4.5 0.5 8 6 45 30 Unsweetened Soy 80 4 0.5 7 1 30 30 Original Almond 60 2.5 0 1 7 45 25 Unsweetened Almond 30 2.5 0 1 0 45 25 Original Rice 120 2.5 0 1 10 30 25 Unsweetened Rice 90 2.5 0 <1 <1 30 25 70 4.5 4 0 7 10 30 Original Coconut Unsweetened Coconut 45 4.5 4 0 0 10 30 Original Cashew 60 2.5 0 <1 7 45 25 Unsweetened Cashew 25 2 0 <1 0 45 25 Original Hemp 110 7 1 5 5 2 0 Unsweetened Hemp 70 5 0.5 3 0 30 30 Data provided by Kathleen Lee, nutritional consultant for Ventana Wellness
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Autoimmune DISEASES
HEALTH
TEXT BY CHERYL P. ROSE
T
ype 1 diabetes and muscular sclerosis don’t seem to have much in common. One involves the pancreas, the other involves the nervous system. And psoriasis, a skin condition, wouldn’t seem to be connected to the other two. Yet all of these and approximately 80 to 100 more diseases share a common root problem: an autoimmune response.
Autoimmune diseases involve almost every system of the human body. The underlying issue for all of these conditions occurs when a person’s immune system goes haywire. Human bodies have a series of defense mechanisms to protect us from dangerous foreign invaders, including bacteria, viruses and more. For some people, their immune systems will begin attacking their own organs, resulting in inflammation and damage. “Basically, autoimmune diseases result when our immune systems lose the ability to differentiate proteins that belong to our body vs. something else, such as bacteria,” explains Dr. Angela Carlson of Bear Creek Naturopathic Clinic in Medford. “Then the confusion causes the immune system to start making antibodies to our own proteins.”
Findings and factors
Research and experience have connected some of the dots among these diseases that can present very differently. Dr. P. Michael Stone of Stone Medical in Ashland said that there are three key factors underlying autoimmune diseases: genetics, increased permeability of the protective barriers and a trigger. Autoimmune diseases have a genetic basis and tend to run in family clusters, though not necessarily the same disease. One person may have one disease, a relative have another kind of autoimmune issue. What is inherited is the latent tendency for an autoimmune response, not the specific disease. The second contributor is a compromised immune system, often due to environmental exposures or lifestyle decisions. In a healthy person, the protective barriers of the immune system, including the skin and linings of the intestine, sinuses and lungs, are intact and doing their job. However, Stone explains, when those barriers have received insults from stresses such as medication, alcohol, injury, infection, certain pesticides and stress itself, the weakened barriers can allow proteins to crossover to the blood system. If there is already a genetic predisposition and foreign proteins passing across the barriers, the next risk is a trigger. A variety of things can trigger the immune response, from stress to a food protein to an injury.
Diagnosis can be tricky
At this time, autoimmune diseases do not have their own category in Western allopathic medicine. Patients are referred to specialists that most nearly match up with the organ systems affected. For example, patients with rheumatoid arthritis go to rheumatologists. When some autoimmune diseases first manifest, symptoms can be vague and similar to other diseases. For some patients, finding the right diagnosis can be challenging. “It’s important to recognize the frustrations around getting a specific diagnosis, because autoimmune can be a gray area,” Carlton said. “However, from an alternative medicine perspective, the underlying management of the condition is all about balancing the immune system. We will initially address the gut, because so much comes down to the gut. We will want to optimize sleep, ensure a healthy diet and reduce environmental toxic input.”
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HEALTH Stone agrees that lifestyle choices play a significant role in the severity of autoimmune diseases. “In virtually all the autoimmune conditions, lifestyle — sleep, exercise, nutrition, emotions—plays a pivotal role in how severe a response occurs,” he said. “If the immune system is already cranked up, the allopathic approach is to prescribe immune modulators to try to suppress the reaction. However, if you haven’t removed the trigger, you’re not getting to the root cause.” Both doctors agreed that the sooner an autoimmune disease is recognized, the better the chances that lifestyle changes can improve or reverse some of the damage. “With any symptoms such as joint pain, fatigue, swelling or brain fog, we should consider whether it is an immune response and look for the different markers,” he said. “A patient doesn’t have to have all of them to have an immune imbalance.”
A trending topic
Autoimmune diseases are not new. Using celiac disease as an example, there is evidence that it caused deaths 1,000 years ago, though it was only officially identified in 1952. What has changed is a more precise categorization as scientific and medical understanding has exploded. Carlson anticipates that more patients will be diagnosed with autoimmune diseases for that reason and due to changes in environment. “We have had autoimmune diseases with us a long time, but today we have more insults to our immune systems with the nature of the food supply, adequate chemicals in the soil, products we put on our skin, processed food, the general advent of a lot more chemicals in all aspects of our life,” she said. “The environmental component is significant.
WOMEN SIGNIFICANTLY
MORE AT RISK Of the people who have identified autoimmune disorders in the U.S., 75 percent are women. Within diagnosed women, African-American, HispanicAmerican and Native-American women have a higher statistical risk for some autoimmune diseases. Dr. Angela Carlson also noted that autoimmune conditions occur more frequently during women’s reproductive years. The physical stress and hormonal changes of pregnancy and childbirth can be the trigger for some patients.
Dr. P. Michael Stone added that compromised immune systems in mothers can lead to increased likelihood of immune issues in children. In one example, he made a correlation between childhood allergies and mothers’ use of acid blockers. “We know that 60 percent of pregnant women today are taking acid blockers,” he said. “Acid blockers decrease the breakdown of proteins and affect the gut flora. This can lead to more permeability, more proteins crossing the intestine, leading to increased allergies and asthma in their offspring.”
AUTOIMMUNE AND AUTOIMMUNE-RELATED DISEASES
Local physicians Carlson and Stone said the most common autoimmune diseases they see in their practices are rheumatoid arthritis, psoriasis, Crohn’s disease and lupus. Carlson said the No. 1 autoimmune disease among patients at her practice is Hashimoto’s thyroiditis. Some example autoimmune disease are: Alopecia areata Behcet’s disease Cardiomyopathy Celiac disease Chagas disease Crohn’s disease Cogans syndrome Congenital heart block Dermatomyositis Endometriosis Eosinophilic fasciitis Graves’ disease
Hemolytic anemia Interstitial cystitis Juvenile arthritis Juvenile diabetes (Type 1 diabetes) Kawasaki syndrome Lupus (SLE) Lyme disease, chronic Multiple sclerosis Narcolepsy Optic neuritis Psoriasis
Restless legs syndrome Rheumatic fever Rheumatoid arthritis Scleritis Scleroderma Tolosa-Hunt syndrome Transverse myelitis Type 1 diabetes Ulcerative colitis Vasculitis Vesiculobullous dermatosis Vitiligo
- Edited based on list compiled by American Autoimmune Related Diseases Association
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NATURAL
Pain-Free
Without Traditional subhead Medication Pharmaceuticals aren’t the only answer when you’re hurting
TEXT BY MARGARET BATTISTELLI GARDNER
I
n pain? Your first reaction might be to pop an aspirin or turn to prescription medications. But nonpharmaceutical relief is an option that’s becoming more accepted, even among traditional medical practitioners. “Mainstream medicine is becoming more tolerant. As new graduates emerge from medical schools, they tend to be more open-minded than their predecessors, who essentially were bombarded by drug retailers and an education system that focused on pharmaceuticals,” says Rick Chester, owner of Medicap Pharmacy in Talent. Unlike with mainstream medicines that focused solely on a specific symptom, nonpharmaceutical treatments take a more holistic approach to symptom relief and overall good health.
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“The whole patient is treated, not just the symptoms or necessarily the diagnosis,” says Therese Holliday, owner of Rogue Health in Medford. “This means that while the patient sees the practitioner for a specific reason, other issues can be addressed.” For example, she says, bodywork such as massage and acupressure, addresses muscle spasms and pain but can be therapeutic in other ways, as well. “Someone who is alone will likely see a hormonal release of oxytocin, which elevates mood, from simply being touched,” Holliday says. “People who have experienced trauma can find such care quite comforting and emotionally balancing. Physical pain many times has an emotional component that is not addressed with medication.” Nonpharmaceutical pain-relief options are not to be taken lightly and often are best administered under the advice of a learned practitioner. That’s not necessarily because they can have negative side effects (though some can if not used properly), but mainly because improper use
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can limit their efficacy. In many cases, when nonpharmaceutical options “don’t work,” it’s because the user isn’t using them correctly. With herbs, for example, there can be an error in not taking enough, the duration of treatment or the the right kind or quality of herbs. “Acupuncture, bodywork, chiropractic all have documented effects on acute and chronic pain,” Holliday says. “And yes, people find relief. But one must note that not everyone is alike, and results will vary depending on the patient as well as the practitioner.” Acute pain arising from things like bee stings, sprains, bruises and headaches, for example, respond
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NATURAL well to alternative treatments that are self-administered. But pain that doesn’t subside requires other care. “The problem isn’t that these treatments will cause harm,” Chester says, “but they may delay treatment for something that could be more serious. If you self-medicate and don’t see an improvement within 48 to 72 hours, then you need to pursue a diagnosis. Either you’re not doing something right or you need to explore other options.” The key, he adds, is to find the right practitioner to guide you through their use. “Practitioners have different skillsets,” he explains, “and they all try to fit treatment into what they know. Be persistent in trying to find a practitioner who has a diverse background and knows how to do more than just one thing.”
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NONPHARMACEUTICAL OPTIONS FOR PAIN RELIEF The following is basic information on various forms of nonpharmaceutical relief of acute pain. These notes are a general-knowledge introduction. As our experts have said, it’s best to find a trained practitioner to guide you in their usage and decide what is best for you. Not all treatments will work on all people or for all ailments. Research has shown varying degrees of efficacy. Magnetic therapy: Proponents believe that static magnets can alter a person’s bioenergetic fields, often referred to as the life force or chi, and that they increase blood flow to tissues, helping them to heal faster. Homeopathy: Homeopathic remedies are derived from substances that come from plants, minerals or animals. Some of the treatments for pain relief include tinctures made from ginger, turmeric, holy basil (all to fight inflammation),
devil’s claw for heartburn, arthritis and headaches; birch leaf for arthritis, lupus and autoimmune disorders; white willow bark for menstrual pain, muscle ache and arthritis; capsaicin for neuropathic pain; GammaLinolenic Acid (GLA) for nerve pain; cherries for gout and arthritis; arnica used as a topical rub for muscle aches and acute injuries or post-surgery; clove (powdered and mixed with water to form a paste) for toothaches; Boswellia for arthritis and digestive issues; bromelain for arthritis and musculoskeletal tension like TMJ syndrome; and cranberry juice for urinary tract infections. Transcutaneous electrical nerve stimulation: Used mainly for nerve-related pain, a TENS unit sends electrical pulses across the surface of the skin and along the nerves to keep pain signals from reaching the brain. It’s also believed that TENS devices help stimulate the production of endorphins, the body’s natural painkillers.
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Essential oils: Pure oils can be combined with a carrier oil, such as olive, jojoba or sweet almond, and used for massage or rubbed onto the temple for headaches; added to a hot bath with Epsom salts to sooth sore muscles; or added to a hot or cold compress to relieve lower back pain. Some popular oils for pain relief include chamomile, sweet marjoram, lavender, eucalyptus, peppermint, rosemary, thyme, clary sage, sandalwood, juniper, ginger and frankincense. Ice/Heat: Heat helps soothe stiff joints and relax muscles. Cold helps numb sharp pain and reduce inflammation. Treatment can include anything from an electric heating pad to a bag of frozen vegetables. Hot or cold, be sure to wrap the source in material to protect your skin. Hydrotherapy: Treatments can range from icing an injury to soaking in a Jacuzzi. Contrast hydrotherapy involves using hot and cold water to quickly change tissue temperature from hot to cold and back again — either by dunking a limb or even the whole body. It’s believed to work especially well for sports injuries such as plantar fasciitis, shin splints, carpal tunnel syndrome, tennis elbow and Achilles tendinitis. Acupuncture: Using thin needles, acupuncture relieves pain by stimulating the affected areas. (Acupressure does the same, although with manual stimulation rather than the insertion of needles into the skin.) Studies have shown considerable relief of low-back pain, neck pain and osteoarthritis/knee pain, and also reduction in the frequency of tension headaches and prevention of migraine headaches.
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FIT BIT
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creative
FA M I LY FITNESS
ideas
BY KATE WILKE DAILYPARENT
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into fitness breaks and come up with fun names for exercises. Physical therapist Peter Kofitsas of New York suggests “princess sit-ups” or “Bob the Builder muscle builders.” Have each member of the family take turns playing coach. Moves could be as simple as jumping 5. Learn your child’s sport jacks, marching or running in place As your kids try different activities, while the show is on a commercial they will likely find one sport that break. becomes their “thing.” Whatever sport your kids are drawn to, it is important 3. Start stretching early to let them teach you what they are It is never too early (or too late) to learning, and you may even try taking start practicing yoga or daily stretching. a class yourself. Your kids will feel 1. Walk to unwind At a younger age, kids have natural empowered, and the whole family will Walking before or after dinner will flexibility, and turning yoga into a habit have something fun to talk about. help the whole family decompress from could protect them from injury later in any tension or stress. This bonding life. Yoga relieves stress, which makes it 6. Make it a contest experience forces everyone to step away great for Mom and Dad, too. For competitive families, make from electronics and work and talk with physical activity a contest. Rank each other about the day. Walking daily 4. Weekend activities different activities like trying a new is good for your heart, prevents diseases, Encourage the family to spend time sport, number of evening walks or how tones your lower body and boosts outdoors on the weekends by exploring many chores were completed. Each week positive feelings. nearby caves, waterfalls or lakes. Low-key track points to see which member of the hiking trips will create lifelong memories family received the most points. Don’t 2. TV commercial fitness and give your kids a lasting appreciation forget to calculate a family total and Watching TV does not always have to for nature. Schedule adventurous reward everyone with a trip to get frozen be a bad thing. Turn commercial breaks excursions a couple of times a month. yogurt or to see a movie.
here are plenty of ways for families to stay fit — together. But if a rigorous boot camp or CrossFit class isn’t your cup of tea, there are plenty of equally challenging and motivating ways for your family to stay active.
MAILBAG
We want to know: If you could go back in time and give your younger self a piece of health or wellness advice, what would it be? Would you encourage yourself to eat differently or participate in athletics? Would you take more time to stretch or sleep?
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Email your response to Cheryl Rose (crose@mailtribune.com) by August 13 and your response could be featured in Oregon Healthy Living. Please provide your name and location with your response. Replies should relate to health, fitness or physical wellness.
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Are you planning a
BUCKET
LIST HIKE? Oregon Healthy Living is looking for Southern Oregon people who have made or are planning to tackle long trail hikes/walks/cycles, such as the Pacific Crest Trail or Appalachian Trail in the United States, or international options such as the Shikoku Pilgrimage in Japan or the Bruce Trail in Canada. We would like it to be a recent experience - within the past year if possible â&#x20AC;&#x201C; or completed by October of this year. To share your story, contact: Cheryl Rose, crose@mailtribune. com
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JULY
EVENTS CALENDAR
GET LISTED! DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR?
Simply email crose@mailtribune.com and include 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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GOURMET CAMP COOKING 6:30 P.M. TO 8 P.M. • MEDFORD REI, 85 ROSSANLEY DR., MEDFORD CONTACT INFO: www.rei.com/stores/medford If your camp meals have been following the same old pattern, get some insight into putting the gourmet back in your camping experience. Bring your appetite for adventure.
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THE TRUTH IS OUT THERE: INTERNET SAFETY 1 P.M. TO 2:30 P.M. • ASHLAND BRANCH LIBRARY, 410 SISKIYOU AVE., ASHLAND CONTACT INFO: 541.774.6996 or www.jcls.org Learn how to protect your online life at this free workshop on internet safety. With viruses, phishing, and malware, it’s enough to make you want to unplug your modem. But do you have to? Learn about some of the threats as well as basic tips to protect yourself.
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OREGON LAVENDER ASSOCIATION STATEWIDE LAVENDER FARM TOUR SEE WEBSITE FOR HOURS OF OPERATION AT ALL LOCATIONS • 4 LAVENDER FARMS AND OSU DEMONSTRATION GARDEN ON THE SOUTHERN OREGON LAVENDER TRAIL CONTACT INFO: Lavenderdestinations.com/farm-tour or 541.702.2250 There will be 23 lavender destinations throughout Oregon (including several on the Southern Oregon Lavender Trail) that will be open to show off their lavender during a special statewide “open house” weekend.
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JULY
EVENTS CALENDAR
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ENERGETIC HEALING: YOUR AMAZING BODY 6 P.M. TO 7 P.M. • ASHLAND FOOD CO-OP, 300 PIONEER ST, ASHLAND CONTACT INFO: www.holistichealth-fitness.com or 541.941.8800 In this free lecture, learn about the amazing abilities of the body, such as how cells create energy and how the the heart and brain work as electromagnetic generators. Discussion will also explore chakra and meridian systems, magnetic fields and our relationship with the powers of the universe.
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OLLI OPEN HOUSE 1 P.M. TO 4 P.M. • SOU STEVENSON UNION, 1118 SISKIYOU BLVD., ASHLAND CONTACT INFO: 541.552.6048 or www.sou.edu/olli Osher Lifelong Learning Institute (OLLI) at SOU is hosting its Annual Open House. The event includes a debut of the Fall 2016 course line-up; an opportunity to interact with OLLI instructors and community partners; hear keynote speaker and best-selling author Dr. Rick Kirschner; win valuable door prizes and enjoy FREE admission, refreshments and parking (Lot 36 off S. Mountain Ave.)
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IT’S QUITTIN’ TIME! 2 P.M. TO 3 P.M. • JOSEPHINE COUNTY PUBLIC HEALTH, 715 NW DIMMICK ST., GRANTS PASS CONTACT INFO: CALL TO ENROLL 541.471.4106 Free classes in Grants Pass to help Southern Oregonians quit smoking provided by AllCare Health. The series of six classes are intended to help local residents quit smoking and make it stick. Registration is required.
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HEART OF SUMMER 6 P.M. • TAPROCK EVENT CENTER, 940 SE 7TH ST., GRANTS PASS CONTACT INFO: 541.474.1193 or www.lovejoyhospice.com Lovejoy Hospice is a nonprofit, freestanding, community based organization. Funds raised by the 2016 Heart of Summer event through sponsorship and silent and live auctions will help to cover the costs of providing services to the community that are not reimbursed by insurance. Wine, Beer & Chocolate Tasting Dinner with Silent and Live Auctions. Tickets are $40 per person. Seating is limited.
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