Oregon Healthy Living

JANUARY 2017 | VOL. 10 — ISSUE 1

PERSONAL BEST:

Marathons

PLUS New knees through replacement surgery Sports bra essentials

O regOn H ealtHy l iving . cOm

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Table of Contents

JANUARY 2017 | VOLUME 10 — ISSUE 1

FITNESS

COVER STORY

FOOD

Snacking on the Run: Healthier alternatives for runners

Taking a Knee: Replacing a painful joint

In Utero Gourmets: Babies learn flavors in the womb

Sore Feet Leave You Flat?

Relief for common complaints

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Going the Distance: Marathons more than a physical challenge

5

HEALTH

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14

24

STYLE

An Active Woman’s No. 1 Asset: Sports Bras

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NATURAL

Just Breathe: Hyperbaric oxygen therapy

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On the cover

The editor’s desk ‘Tis the season of resolutions, many to do with improving our health or wellness. Many people find the goal-oriented challenge of a half-marathon a good motivation for fitness.

Next month we will celebrate some “Asian flavors” in anticipation of Chinese New Year. crose@mailtribune.com

STAFF EDITOR: Cheryl P. Rose ADVERTISING DIRECTOR: Dena DeRose DESIGN & PRODUCTION: Bret Jackson CONTRIBUTING WRITERS: Keith Gillogly Sarah Lemon Rebecca Scott Haley Strahan Cindy Quick Wilson

Blake Chronister of Medford runs year-round, mostly participating in 10K runs, though she has finished several halfmarathons. She hasn’t tackled a full marathon yet. For her, races are fun because of the exciting atmosphere and being with other runners. She enjoys the element of competition, even if it is only against herself and the clock. “For me, the key is consistency,” she said. “What solidified me as runner was finding a PERSONAL BEST: Marathons running group. Southern Oregon Running Enthusiasts, or S.O.R.E., take everybody at any level, whether training for an ultra marathon or a first 5K. You can find someone running with S.O.R.E. any day of the week to keep you accountable and motivated.” Photo by Paul Martin.

Sports bra essentials

O regOn H ealtHy l iving . cOm

Retina Care Center........................... pg. 21

Ashland Food Co-op ....................... pg. 18

Rogue Aquatics Center..................... pg. 13

Core Physical Therapy & Training..... pg. 9 Cascade Christian Schools................ pg. 10 Grow Baby...................................... pg. 23 Medford Dermatology...................... pg. 4 Medford Food Co-op....................... pg. 11 Medford Foot & Ankle...................... pg. 16 Medicap Pharmacy.......................... pg. 8

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PLUS

New knees through replacement surgery

Join the list...

Medical Eye Center.......................... pg. 8

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

JANUARY 2017 | VOL. 10 — ISSUE 1

Northridge Center............................ pg. 4 Oregon Retina Center...................... pg. 7

Rogue Functional Wellness................ pg. 20 Rosa Transformational Health........... pg. 3 Sherm’s Food 4 Less......................... pg. 2 Southern Oregon Foot & Ankle........ pg. 24 Superior Athletic Club....................... pg. 11 Visiting Angels................................. pg. 27 Jake’s Wayback Burgers................... pg. 22 Wellness Ware................................. pg. 26

....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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FITNESS

See How They

RUN

Celebrating at the Wild Rogue Relay Race in 2013. Each team member runs about 20 miles. Photo provided by Shawn Sampson.

The rewards and the challenges of marathon racing TEXT BY CINDY QUICK WILSON

F

or those of us who feel a little winded after playing tag with the kids or taking Rover for a brisk morning walk, it may be hard to understand how—and why—someone would run for 26-plus miles on purpose. But Medford marathon runner Bonnie Havens says the thrill of crossing the finish line is worth the months of grueling practice runs in the heat, the rain and the wee hours of the morning.

Inspired to go the distance

Havens, a part-time teacher and cross country track coach, has been running marathons for 15 years. She has many races, including a Boston Marathon finish, to her credit.

“After my first marathon, I felt like my feet didn’t touch the ground for days,” she says. “Physically and mentally, there is such a rush of exhilaration. Sure, it’s a lot of hard work, but for me, it’s the enjoyment of knowing I set that goal, trained hard, and finished the race.”

Full marathons are long-distance runs, usually a road race, with an official length of 42.195 kilometers or 26 miles, 385 yards. These events are held all across America where thousands of runners participate in both full and halflength marathons.

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FITNESS

At the urging of friends, Medford runner Shawn Sampson ran his first half-marathon back in 2006 and the Portland Marathon in 2008. “There’s a real adrenalin rush when you finish, because it’s something that not everyone can do. You’ve set this big challenge for yourself, so when you cross the finish line, there’s a huge feeling of accomplishment.”

Relatively new to the sport, Medford teacher and mom Jackie Beck says local events like the Pear Blossom Run inspired her and a friend to lace on their running shoes.

“We did a half-marathon together and it gave me a real sense of pride,” she said. “I realized then that I enjoy being a part of a larger running community. We decided to do the Portland Marathon next October, so I am looking forward to making running more of a priority.”

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Navigating the hurdles

All three runners admit that with jobs and family commitments, finding time to train can be challenging.

“It’s a lot of running,” laughs Beck, “so it can be very hard to find the time. I have bought some reflective devices for night running in the last few weeks because I may have to start getting up at 5 a.m. So far, I am resisting that.”

Havens agrees that carving out enough time for training can require some creative planning. “Before I had kids, I could train as much as I wanted, but now with a family, it’s a little different. The challenge is juggling my schedule around whether my husband will be home, or if I need to get a babysitter when I go out for a long run. I know I can still run a marathon well and finish, but it may not be the optimal training that I have been able to do in the past.”

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FITNESS

With a full-time job at his church, a wife and four children, 40-year-old Sampson says he often braves the dark and chilly hours of the early morning or late at night to train. “I get up around 4:30 a.m. to get in a 2 1/2 -hour run before I help get the kids off to school and myself to work,” he says. “It’s a partnership with my wife in figuring out how to make this all work. She’s the one who makes it possible.”

Keeping it simple

The beauty of running is that it’s not complicated, Sampson says. “All I need is a good pair of shoes and I can just go out my door and run. I need motivation when it comes to exercising, so when I pay money to sign up for a race, I’m setting a goal for myself.”

Having coached middle and high school track teams, Havens says, “What I love about running is that anybody can do it. No matter their other interests or abilities, these kids are out there running together and the more they do it, the

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FITNESS Photo by Paul Martin.

Oregon Half and Full Marathons 2017 There are a dozens of races planned for this year within driving distance of Southern Oregon. Check the options at: http://www.halfmarathons.net/racecalendar-oregon/ http://www.findmymarathon.com/ calendar-state.php?state=Oregon

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FITNESS Trevor Bowen of Central Point and Shawn Sampson of Medford after finishing the Avenue of the Giants 2016.

continued from page 7 more improvement they see. That feeling of accomplishment is so exciting for them and gives them the confidence to achieve success in other areas of their lives. Being involved in a sport can boost self-esteem and give them a sense of pride. I think it encourages a healthier lifestyle overall.”

The agony of de-feet

While there is little agreement on what might be considered the optimum “runner’s diet,” those who take the sport seriously agree that the right footwear is critical to reducing wear and tear on the back and lower extremities. “Shoes are so important,” asserts Beck. “I believe in getting your stride evaluated by a running professional. I have had problems in the past, but I have now found a brand of shoes that works for me. I can always tell when they are getting worn out because I’ll start having foot and lower leg pain.”

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FITNESS

Local Runners Share Favorite Races

“I’ve discovered that having the race somewhere fun and exciting helps motivate me to train. Yellowstone National Park is one of my favorites. My friend and I love to run where the scenery is new and beautiful, so we have made it a life goal to visit all the national parks.”

- Tia Khachitphet of Medford, completed three marathons

“I loved the frequent change of scenery during the Runaway Pumpkin Half Marathon in Lebanon, Oregon. You run through a park, through town, over bridges and farmland. The aid station volunteers were Halloween-themed as pirates or superheroes, which made the run entertaining and unique.

- Lindsey Zagar of Central Point, completed eight marathons

“I have tried to combine my interest in running with seeing new places, so it was easy to be lured to the warm Florida Keys for a race in January 2015. The course was lined with palm trees and followed the shoreline, and the weather was definitely warmer than here in the Rogue Valley.”

- Jerry Sessions of Medford, completed 24 marathons

“Although I’ve run over 10 different races in Sunriver, the 2015 Pacific Crest Half Marathon was my favorite.

The scenery is natural and rugged, and the bark of the Ponderosa pines fills the air with the scent of vanilla. If a runner can’t get inspired in that type of environment, they should stick to a treadmill!”

- Jill Waldron of Medford, completed 12 marathons

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FITNESS

Maciej Simm of Phoenix finishing a 10K in Ashland.

Photo by Drew Mebane.

Training for the long run

“So much of marathoning is in your head,” Sampson says. “Your mental hurdles are almost more important than the physical fitness aspect.

When you first start, depending on your threshold and if you’ve ever run before, you might start at 15 miles a week. Then you gradually ramp up the mileage to 40 or 50 miles a week.”

When preparing for a full marathon, Havens uses the word “intentional.” Half-marathons are one thing, she says, but for longdistance, “You have to step up your training. I try and mix it up with one day at a steady pace, one day of speed work, and then one day with a long run that gets incrementally up to 26 miles; a goal I like to reach before I do a marathon. Alternating longer and shorter runs allows the body some recuperation time.”

As treasurer of Southern Oregon Runners, Havens remarks on the “explosion of interest” in marathon running. “It’s a popular sport that’s growing every year. It’s very rewarding and it makes people realize that challenging yourself is fun.”

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FOOD

A Better

Boost

Runners can reach for these whole-foods alternatives to energy gels

TEXT BY SARAH LEMON

R

unning 100 miles in 90-degree heat has sapped more than Annie Behrend’s endurance.

The extreme distance and temperature suppressed the ultra runner’s appetite for trail snacks she packed on September’s Pine to Palm.

Munching watermelon sprinkled with salt, Behrend managed to replenish her fluids and electrolytes along the route from Williams to Ashland until the mercury dipped enough to tempt her taste for baked sweet potatoes and warm broth. “You have to kind of find a happy medium,” says the registered dietitian who specializes in sports nutrition.

“Sometimes all that you can digest are the simplest forms of sugar possible.”

Athletes’ need for refueling on the go has only accelerated the development of performance-boosting beverages, bars and other processed foods. Squeeze packets of “energy gels,” soft, chewable tablets and even jellybeans are among the newest products aimed at long-distance runners.

Despite their marketing to health-conscious consumers, most of these items’ nutrition profiles align closely with candy and soda. Many contain artificial colors and flavors. But when a mid-race energy boost is the goal, says Behrend, refined

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sugar is a runner’s go-to. “In that situation, it can be helpful.”

As exercise diverts blood flow from the gut to the extremities, it stalls digestion, particularly of whole grains, fruits and vegetables that require more time and metabolic effort to break down, says Behrend. While fiber is vital to a sound diet, it prevents the rapid release of carbohydrates needed to sustain intense physical activity, she says. “The harder we push, the more we rely on carbohydrate as a fuel source.”

Juicing fruits and vegetables is one strategy that can increase runners’ carbohydrate intake a couple of days before a big race, says Behrend. Mid-race snacks of dried fruit furnish fairly large amounts of sugar and carbs in a lightweight, portable package, she says. Regardless of dietitians’ warnings against regular consumption, Coca-Cola contains roughly half glucose and half fructose, the same simple-sugar ratio in Gatorade, she adds.

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FOOD More wholesome than refined sugars, honey and pureed fruits are the key components in energy gels that Behrend recommends for clients of her Ashlandbased nutrition practice. Among her favorites is Huma brand’s mango-flavored chia energy gel, which boasts mango puree as its first ingredient, followed by evaporated cane juice, brown rice syrup, milled chia seeds, sea salt and citric acid.

Honeystinger energy gels take their primary source of carbohydrate from honey and tapioca syrup.

Clif brand’s Shot energy gel is “surprisingly clean,” containing fruit-juice concentrate and organic cane syrup in addition to the widespread food additive maltodextrin, says Sunji Spencer of Heartsong Nutrition in Ashland. The store sells as many organic products as possible and has pledged that items are free of corn syrup and genetically modified organisms, says Spencer, Heartsong’s owner and manager.

Supplements alone can’t keep Heartsong in business, says Spencer. Adding a smoothie bar widened Heartsong’s reach beyond customers frequenting three nearby fitness clubs. “I’ve heard it said that you kind of waste your workout if you’re not eating something,” he says, adding that the body is most efficient at rebuilding muscle about an hour after working out.

Runners and other endurance athletes, in particular, need to restore muscle glycogen depleted during long workouts. The best post-run recovery meals contain four parts carbohydrate to one part protein, says Behrend. Some basic food combinations with this ratio are a banana with a tablespoon of nut butter, an apple with a single-serving string cheese and oatmeal with yogurt.

Homemade Running Snack Enhance the nutritional value of pre- or post-workout snacking with Ashland nutritionist Annie Behrend’s signature, homemade energy bars.

FIT-FOR-YOU BARS Ingredients: 1 cup grain product (old-fashioned rolled oats, quick oats, crisp brown-rice cereal or granola) 6 tablespoons sweetener (honey, agave, brown-rice syrup or pure maple syrup) 1/2 cup nut butter (all-natural peanut butter, sunflower butter, almond butter or cashew butter) 1/2 cup seeds or fiber product (ground flaxseed, whole sesame, sunflower or pumpkin seeds, unprocessed wheat bran, wheat germ) or 1/4 cup chia seeds 1/2 cup powdered protein (flavored whey protein powder or nonfat dry milk) 1/2 cup chopped nuts (walnuts, almonds, pecans cashews or hazelnuts) or darkchocolate chips

1/2 cup dried fruit (raisins, dried cherries, dried cranberries, dried blueberries, dried goji berries, chopped dried apricots, chopped dates, chopped prunes or chopped figs) Directions: Select an ingredient from each of the categories (grain, sweetener, nut butter, etc.). Using an electric mixer or food processor, mix together the chosen ingredients. Coat an 8-by-8-inch pan with nonstick spray. Evenly press ingredients into prepared pan. Refrigerate until set.

Cut into 12 bars. Bars freeze well for up to 3 months. Store cut bars in freezersafe, resealable, plastic bags. Packaging in snack-sized freezer bags make these bars a grab-and-go food.

Servings: 12

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HEALTH

Knees in Need Replacement surgery can effectively treat knee pain and arthritis

TEXT BY KEITH GILLOGLY

P

ersistent knee pain that inhibits certain activities or even everyday mobility is more than just a minor hindrance. When arthritis and aging — a common combination behind knee pain — cripple a knee, knee replacement surgery provides an alleviating, definitive solution.

Osteoarthritis, which is linked to general wear and tear, is the most common form of arthritis associated with knee replacements. The cartilage surfaces lining the end of bones in the knee wear thin with time, resulting in a stiff, painful knee that doesn’t function properly, says Dr. Todd Clevenger, an orthopedic surgeon with Southern Oregon Orthopedics in Medford.

Dr. Guenther Knoblich, an orthopedic surgeon with Ashland Orthopedic Associates in Ashland, says that morning stiffness and pain in the knee followed by swelling and

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increased creakiness when the joint moves are signs of a knee potentially needing replacement. Injury to the knee, such as a meniscus or ligament tear, can also predispose a patient to requiring knee replacement surgery, he adds.

Physical therapy, anti-inflammatory drugs and steroid injections can all be tried before resorting to a knee replacement, Knoblich says. However, when a patient’s pain becomes too great (and if his or her body can handle surgery), knee replacement surgery is the most definitive solution, Clevenger says.

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HEALTH

“In general, there is no evidence to show that activity causes your knee to wear out.”

— Dr. Todd Clevenger, Southern Oregon Orthopedics

Making an impact

Being overweight can increase the prospect of needing a knee replacement, Clevenger says. Yet exercises and activities that are thought to be rough on the knees — such as jogging — do not necessarily lead to increased likelihood of knee replacement surgery. “In general, there is no evidence to show that activity causes your knee to wear out,” he says. For example, runners don’t show a higher tendency for knee replacement surgery than cyclists, he adds.

After knee replacement surgery, however, patients are discouraged from jogging, playing basketball, or practicing other high-impact or jumping-oriented activities, Clevenger says. That said, he adds that the goal is to get patients back to a very fit and active lifestyle.

It can take a year for patients to experience the full benefit of the surgery after the procedure, Clevenger says.

At six weeks, most patients are better off than prior to the surgery, and by three months, many are 90–95 percent healed, he says.

A new knee’s lifespan

Knee replacements become more common when people reach their mid-60s and continue to become more typical as age increases. How long a replacement lasts is also associated with age, Knoblich says, because age is related to how many steps you take per year.

An active 40-something with a knee replacement who takes more than a million steps per year might need a

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Strides in Physical Therapy Boost Post-Surgery Recovery Time While the general techniques behind knee replacement haven’t changed dramatically over the past couple of decades, postsurgery physical therapy has become much more aggressive, Knoblich says. Before, rest and recovery were all that was prescribed immediately after knee replacement surgery. Now, if a patient is able to walk only hours after the surgery, he or she is encouraged to do so. Clevenger says physical therapy can encompass walking, knee lifts, leg presses and other exercises geared toward recovering strength, flexibility and extension ability.

Today’s better rehabilitation means patients recover quicker, he says. “It’s very important to be diligent with your physical therapy,” he says. “Surgery without the therapy doesn’t work.”

Even though knee replacement techniques are tried-and-true, developments underway in medicine leave room for innovation.

“A lot of the exciting future research is in biologics,” Knoblich says.

The progression of knee arthritis may eventually be reversed with stem cell therapy. However, stem cells are not understood well enough yet to be clinically useful, he says.

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HEALTH continued from page 15 new replacement knee after 10–12 years. But among less active, older age groups, a knee replacement can last 20 years and beyond.

Knoblich says that the plastic components of the new knee gradually break down, overwhelming the body’s ability to clear the microscopic debris and necessitating another replacement.

Understanding the process under the knife

The mechanics of a knee replacement are like fixing a bad tooth, Knoblich says. “You take off the end of the bone, like a bad tooth, and you cap them with metal.”

Clevenger says the technique could also be thought of as a knee resurfacing procedure.

After making an incision, metal caps are placed over all or portions of the femur and tibia, followed by insertion of a plastic liner between the metal components.

While still a major surgery, the likelihood of complications remains statistically small, Knoblich says. “You have a 90–95 percent chance of having a completely uncomplicated procedure,” he says. Of course, a patient’s individual circumstances can factor into that risk, but the most common complications, including blood clots, stiffness and infection, are well-documented and can be controlled or prevented.

Most patients experience knee arthritis in only one knee.

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Typically, either the left or right knee is replaced, and not both simultaneously, if ever. A full knee replacement replaces three distinct sides of the knee’s interior, while a partial knee replacement involves replacing only one or two of these sides, which may be all that is needed. Partial knee replacements have slightly less risk and resulting mechanical feel, Clevenger says, however, the initially healthy, un-replaced side or sides can wear out as well, necessitating a full replacement.

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Support

STYLE

Your Workout

Why women need the right sports bra

TEXT BY REBECCA SCOTT

B

eginning a new exercise routine includes purchasing a few foundational items: a water bottle, supportive shoes and flexible, comfortable clothes. But for women the list shouldn’t end there.

A quality sports bra is a necessity for every woman engaging in physical activity.

“Breasts move up and down, and in a figure eight motion, when you exercise,” says Peggy Medina, owner of Wellness Ware in Grants Pass.

Repetitive movements can cause pain, soreness or sagging. “Sports bras are made to reduce this movement.”

Breasts have no muscles. Without support the skin and surrounding Cooper’s ligaments break down and cause sagging. Cooper’s ligaments are located near the breast and give them their size and shape. Once those ligaments stretch out, they do not bounce back.

“Without a well-fitted bra, the weight of the breasts can throw the body off balance when you exercise,” explains Medina. Then the back muscles work too hard rather than rely on the strength of the bra for support.

“A lack of support can lead to back problems or headaches,” says Shanti Chagnon, owner of Blue Sky Yoga in Rogue River and instructor at Club Northwest in Grants Pass.

Wearing a poor quality sports bra, or nothing, puts the breasts and other parts of the body at risk for immediate pain and future injury.

Women need to find a sports bra which is right for their body and activity level. Unfortunately, there’s not much information available for women on how to begin.

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STYLE

How to Choose the Right Sports Bra There are three types of sports bra constructions: encapsulation, compression and a combination of both. The first two are better for lowimpact activities. A combination offers the most support and is best for highimpact activities.

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“There are guides on how to buy jeans, but not bras,” says Medina.

When faced with the challenge of buying a good sports bra, many women find bras with lots of panache but little utility. “There’s not much support in ‘fashionable’ sports tops,” says Chagnon.

The best place to start is with a professional fitting, which directs you to the correct size for your bust.

Medina has been in the bra business and helping women for 12 years. Bras have different cup shapes which affect how much support you receive. In the end, it’s not the material which wears out, but the elasticity. “Then the bra is less supportive,” says Medina.

The type of sports bra a woman needs depends on her level of activity. Different styles are better suited for exercises with more bounce, such as running, as opposed to yoga which is more lowimpact. “A racerback style bra is better for yoga, where you need more freedom of movement through the shoulder blades,” explains Chagnon.

You will pay more for a superior sports bra. “A good bra ranges from $30-$60,”

says Chagnon. Women will replace their sports bra often depending on their activity level. “You may need a new sports bra every 4-6 months if you are very active,” says Medina.

There are ways to care for your sports bra so it lasts longer and retains its support. “Fabric softener is not your friend,” notes Medina. It will break down the elasticity of the garment over time.

She advises to treat a sports bra as you would other lingerie, with a delicate cycle or hand wash and hang dry.

The one thing not to do is assume your bust size will fit into the same type of sports bra as another woman. Do not buy a sports bra without a professional fitting or trying on different styles first. “There is no one-size-fits-all sports bra,” says Chagnon.

Sports bras are vital for women of all activity levels. They protect against bouncing, which can permanently stretch ligaments in the breast and cause harm to other muscles.

“Breasts are breasts no matter what size they are,” says Chagnon. “You need to take care of them.”

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NATURAL

Something

in the Air

Hyperbaric oxygen therapy may improve a myriad of ailments TEXT BY HALEY STRAHAN

E

veryone knows that a key component of health is feeding your body. Whether by eating lots of vegetables or drinking eight glasses of water a day, what you put in your body makes a critical impact on mental and physical well-being. But one vital fuelsource is often overlooked and taken for granted: the basic element of oxygen.

The average human inhales 550 liters of pure oxygen per day. Oxygen is necessary to every part of the body, from the brain to the heart to the skin. Now some experts believe that increasing the oxygen a person receives can combat a variety of ailments from burns to brain injury.

Dr. Jon Chambers, a chiropractor at The Neuro Clinic in Grants Pass, is one proponent of the practice known as hyperbaric oxygen therapy (HBOT.) “Every system in the body relies on oxygen to function,” he explains.

“Meanwhile, the percent of oxygen available in our atmosphere is decreasing.”

Chambers explains that when the cells of the body are depleted of oxygen, they don’t function optimally. “The less

oxygen we have, the healing rate goes way down,” he says.

Hyperbaric oxygen chambers have been most commonly used in wound care and burn treatment centers in the hospital setting. However, the treatments have shown promise for a wide array of issues.

HBOT is performed by exposing the patient to pressurized air that increases the amount of oxygen able to enter the cells. The treatment is based on the experience of scuba divers, who must carefully monitor their depth and oxygen intake, lest they absorb too much at one time. HBOT is performed in a much safer environment. Patients rest in a comfortable, cocoon-like chamber where they can sit, lie, read, work or sleep. “Even

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NATURAL patient stay at just sleeping in the facility, or the chamber come for several is hugely sessions on an beneficial,” out-patient basis.

Chambers notes.

“We typically “One hour of recommend a sleep in that course of about 30 environment sessions for any equates to about kind of detox or four hours of illness,” Burton sleep outside the notes. chamber.”

For his part, Because Dr. Chambers oxygenation is so focuses largely on vital to brain and — Norma Burton, Circle of Trust the neurological body function, arena and finds it is increasingly Healing Center in Ashland that HBOT can used to help provide great ailments outside results for those with traumatic brain injury of the traditional hospital or doctor’s office and other brain impairments. “There’s a reason settings. Norma Burton, executive director that oxygen bars are trendy at nightclubs,” he of Circle of Trust Healing Center in Ashland, notes. “Oxygen helps speed the recovery of the touts the benefits of increased oxygenation brain cells damaged by the alcohol.” Similarly, in treating ailments as varied as addiction, brain injuries respond to the healing properties Lyme disease, and mold toxicity. “We know of oxygen as it forces the oxygen into the cells. that oxygen can heal the skin more rapidly, Other conditions that benefit from increased so imagine what it can do for all the cells of oxygenation include anemia, sleep apnea, the body,” she says. Clients seeking HBOT diabetes or any other condition that deprives treatment can check in for an intensive in-

“We know that oxygen can heal the skin more rapidly, so imagine what it can do for all the cells of the body.”

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NATURAL

Hyperbaric oxygen chamber photo courtesy of theneuroclinicnw.com

the body of red blood cells. “Increasing oxygen has an anti-inflammatory effect,” Chambers explains. “It can be very helpful for any type of autoimmune disease.”

Chambers and Burton stress the importance of finding a practitioner who is well-educated in the processes of HBOT, as well as a facility that offers equipment that is powerful enough to induce the desired results. “The more pressure that is exerted, or depth that is approximated, the better your body absorbs the oxygen,” Chambers explains. The Neuro Clinic offers hospital-grade chambers capable of exerting pressure equivalent to diving twelve feet below the surface. This pressure is not uncomfortable, however, and many people liken it to ascending in an airplane. The Circle of Trust Healing Center also has one of the most powerful HBOT chambers available.

From serious health conditions to stress and fatigue, proponents of HBOT assert that increasing oxygenation to the body’s cells can benefit any ailment.

Anyone can schedule an appointment at The Neuro Clinic or The Circle of Trust Healing Center to consult with the staff and determine if HBOT would be appropriate for them. Sessions run about $100 per hour, and insurance may cover the treatment.

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FOOD

Foster a

Foodie

in the Making TEXT BY HALEY STRAHAN

M

ost new parents strive for a child with good eating habits.

But what makes one baby smile and coo at the new taste of carrots or green beans, while another makes a face and spits the veggies back on his or her well-meaning parent? Many factors affect taste of course, but research has proven that one indicator of children’s palates is the variety of foods their mothers ate while pregnant.

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Emily Rydbom, clinical nutritionist and co-founder of Ashlandbased GrowBaby, is on a mission to empower mothers to harness the opportunity of pregnancy to create babies who crave and thrive on a variety of healthy, nutritious foods. “Beginning at eight weeks, the fetal taste buds are formed,” Rydbom explains. “At 16 weeks, the brain connects senses to the tongue. By 21 weeks, every single food the mother eats is experienced by the fetus as taste via the amniotic fluid.”

Because the prenatal period can have such significant impact, Rydbom and her fellow GrowBaby co-founder, Dr. Leslie Stone, an OBGYN, created an individualized program to teach mothers-to-be how and what to eat to experience the healthiest pregnancy and give their babies the best possible start in life. “We focus on encouraging moms to eat a rainbow of food, as well as highly spiced dishes,” Rydbom says. “By introducing curiosity to your child’s palate, you greatly influence the willingness they will have to accept flavorful foods, such as Thai, Indian or Mexican dishes.”

GrowBaby is not in the business of scolding. “There is so much fear-based, negative information about food and pregnancy,” Rydbom says. “We only want to infuse women with the knowledge that the small changes you make have the power to make a big difference.”

GrowBaby has a large following on social media, with about 70,000 followers tuning in to the Facebook page devoted to disseminating information about health and nutrition in pregnancy and early childhood. They also accept clients who would like a personal approach to learning how to eat to best nourish and grow a healthy baby. “We want to encourage mothers to value themselves and their ability to influence their children from the womb,” Rydbom explains. “Health is actively in their power.”

Oregon Healthy Living • January 9, 2017

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Southern Oregon

DICAL ME DIRECTORY

Your best resource for finding qualified medical providers in southern Oregon

March 2016

2

$ 00

O REGON H EALTHY L IVING . COM /M EDICAL 3/1/2016 10:43:10 AM

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REACH MORE Potential Patients

with a presence in the 2017 Oregon Healthy Living Medical Directory.

Southern Oregon Media Group’s Medical Directory will be distributed in the Ashland Daily Tidings on Saturday, March 11, the Mail Tribune on Sunday, March 12 and available for purchase in the Mail Tribune lobby for $2. Your advertising message will also be featured online through MailTribune.com This annual publication will reach over 50,000 readers or at least 49% of the Jackson County market and feature a comprehensive list of medical providers in Jackson County including veterinary & holistic medicine.

PUBLISHING: MARCH 11 & 12 ADVERTISING DEADLINE: FEB. 15

To advertise, contact Athena Fliegel at 541-776-4385 or email afliegel@mailtribune.com January 9, 2017 • Oregon Healthy Living 23

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HEALTH

How to Have Happy Feet TEXT BY REBECCA SCOTT

A

s a podiatrist and marathon runner, Dr. Evan Merrill of Southern Oregon Foot and Ankle in Medford knows the details of foot pain. He has run several marathons and endured foot problems, such as plantar fasciitis. Combined with 26 years of practicing podiatric medicine, Merrill has seen two main foot issues plague runners.

“I most commonly see plantar fasciitis and stress fractures,” he says. “The best long-term treatment for prevention and for acute plantar fasciitis are custom-molded foot orthotics that fit into the shoe.” Merrill has also prescribed injections for the pain, or tape, which supports the foot. Physical therapy also helps, according to Merrill.

Stress fractures are another common running-related foot problem. “A stress fracture can run a gamut from a crack in the bone to a full break,” explains Merrill.

These injuries usually require a cast and take 4-6 weeks

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to heal. “If you don’t stay off your foot, it can fracture even more and the bone can move, which causes additional problems,” Merrill says.

Most stress fractures are caused by overuse. In his practice, Merrill has treated patients who run ultra-marathons: races longer than 26 miles. “The repetitive pressure causes the fracture,” he explains.

Merrill has treated many patients with orthotics and arch supports. He performs surgeries for a multitude of issues including bunions, flat foot correction, trauma and more.

Merrill recently added a new podiatrist to his team, Dr. Adam Gerber, his son-in-law. Gerber’s areas of expertise include foot and ankle trauma and surgery, heel pain, ankle instability, sports-related injuries, fracture care and arthritic joint pain.

Through his experiences as a runner, Merrill knows the importance of recovery time between training sessions, and especially after races. Even so, he advises runners to remain active during rest periods, even when foot pain or an injury inhibits mobility. “Walk, bike or have an alternate workout,” Merrill says. “Stay active every day and you’ll be ready to run again.”

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FIT BIT

EXERCISE and

MEMORY New study suggests activity can help retain learning

W

BY MELISSA ERICKSON | MORE CONTENT NOW

hether you’re in high school or graduate school, there are plenty of things that can help improve your chances of a good test score such as studying, getting a good night’s sleep and eating well. In addition to those tried-andtrue methods, research also shows that going for a run can help students retain information when cramming for tests.

If you’ve put in a rigorous study session, a new study published in the journal Cognitive Systems Research found, moderate exercise such as going for a run had a direct effect on students’ ability to remember information. The study from the University of Applied Sciences Upper Austria asked men ages 16 to 29 to memorize a range of information, then divided those men into three groups. One group went for a run, another was a control group that spent time outside, and the third took part in a passive activity – playing the firstperson shooter video game “Counter-Strike.” Lead author Harald Kindermann wanted to examine how the lack of exercise in fresh air impacted their ability to memorize facts for school.

The results showed that the runners performed best, and they were significantly better at keeping the information in their memory compared to the others. Those in the control

group fared slightly worse, and the memories of people who played the game were significantly impaired.

“Our data demonstrates that playing a video game is not helpful for improving learning effects. Instead it is advisable for youngsters, and most probably for adults, too, to do moderate exercise after a learning cycle,” Kindermann said.

The researchers came to two hypotheses: Playing a violent video game tricks the brain into believing a physical threat is present and so the brain rejects information it had just learned, or experiencing stress as exercise – and releasing the hormone cortisol – may improve memory. Researchers agreed that more study on the link between cortisol and memory is needed.

This isn’t the first study that showed that physical health can play a significant role in mental ability. Researchers at the Beckman Institute at the University of Illinois at UrbanaChampaign found that physical activity can boost young brains by beefing up white matter, the bundles of axons that carry nerve signals from one region of the brain to another.

The findings add to the evidence that aerobic exercise changes the brain in ways that improve cognitive function, said University of Illinois postdoctoral researcher Laura Chaddock-Heyman.

Another earlier study from the National Institutes of Health examined the effects of short amounts of aerobic activity like running, walking or playing on test-taking children ages 9 and 10. Compared to children who didn’t get any exercise before a test, children who were active scored better, with all other things being equal.

January 9, 2017 • Oregon Healthy Living 25

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JANUARY

Events Calendar

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PILATES MAT CLASS FOR FUN 7 A.M. – 7:50 A.M. Tuesdays & Thursdays January 10 through March 23 • RCC, REDWOOD CAMPUS, GRANTS PASS CONTACT INFO: 541.956.7303 Connect with your core in this Pilates class that covers a series of floor exercises designed to strengthen endurance and flexibility. Winter registration takes place on RCC’s website: www.roguecc.edu and at Rogue Central on the Grants Pass, Redwood campus. Classes are limited in size.

There are 22 classes in this session.

Tuition is $59.

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YOUTH MENTAL HEALTH FIRST AID 8 A.M. – 5 P.M. • JACKSON COUNTY HEALTH & HUMAN SERVICES, 140 SOUTH HOLLY ST., MEDFORD CONTACT INFO: Vanessa Taylor, taylorva@jacksoncounty.org A free program limited to 35 participants. The seminar will highlight the risks and warning signs of mental health issues in adolescents, including substance abuse. The training will include information on how to assess a mental health crisis and how to find intervention and help. Light refreshments will be provided, but bring your own lunch.

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INTRO TO ESSENTIAL OILS 6:30 P.M. – 7:15 P.M. • COMPUTER CLASSROOM,155 S. 2ND STREET (2ND FLOOR), CENTRAL POINT CONTACT INFO: 541.664.3321, www.centralpointoregon. gov/parksrec/page/recreaterecreation-guide A free talk by instructor Brittany Payne about the healthy uses and value of essential oils. Participants will get to experience several oils at the workshop.

DO YOU HAVE AN EVENT YOU’D LIKE TO PROMOTE ON OUR EVENTS CALENDAR? Please 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. We’re currently accepting submissions for event dates between March 6 - 31, 2017.

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JANUARY

Events Calendar

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RAISING HEALTHY BOYS TO BE EXTRAORDINARY MEN 11 A.M. – 4 P.M. • PHOENIX BRANCH LIBRARY; 510 WEST FIRST ST., PHOENIX CONTACT INFO: http://www.parentresourcectr. com/signup/ This workshop provides an in-depth examination of the boy and male experience. Topics include the brain and biological differences between boys and girls, commonly held myths about boy behavior and why time-outs for boys can make things worse.

The fee is $85 for singles and $145 for couples.

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NUTRITION 101 6 P.M. – 7 P.M. • ASHLAND FAMILY YMCA; 540 YMCA WAY, ASHLAND CONTACT INFO: 541.482.9622 A free seminar about the basics of healthy nutrition led by Kristin Cipes, a certified personal trainer. Open to members of the Y and the general community. Session will be held in the conference room.

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GRANTS PASS WINTER GROWERS’ MARKET 9 A.M. – 1 P.M. • JOSEPHINE COUNTY FAIRGROUNDS COMMERCIAL BUILDING CONTACT INFO: 541.816.1144, www.growersmarket.org A heated, indoor market event showcasing local food products and crafts. Shoppers will find organic beef, artisanal cheeses, honey products, winter produce, eggs, woodcrafts, jewelry and more. The market will also be held on January 16.

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WINTER SURVIVAL SHELTERS 11 A.M. – 1 P.M. • COYOTE TRAILS NATURE CENTER, 2931 SOUTH PACIFIC HIGHWAY, MEDFORD CONTACT INFO: 541.772.1390, www.coyotetrails.org A class for children ages 7 to 12 about basic shelter techniques in a survival situation. Dress for the weather, because the class runs rain or shine. The fee is $15 per participant.

January 9, 2017 • Oregon Healthy Living 27

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Oh

Baby!

A Southern Oregon Media Group publication

From Baby Bump to Baby’s First Birthday

The

Everything Planner

Southern Oregon Media Group distributes 3,500 copies of this annual, full-color, spiral-bound keepsake to hospitals, birthing centers and OBGYN offices to provide parents with the latest advice and best practices for new families.

Your message will be delivered directly to new parents, who will be in the market for everything baby needs in that crucial first year of life.

PUBLISHING: MARCH 27, 2017 ADVERTISING DEADLINE: FEBRUARY 10 To advertise, contact Athena Fliegel at 541-776-4385 or email afliegel@mailtribune.com

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