FRIDAY, NOVEMBER 6, 2015

Valley healthMontrose press

VOL. 2, ISSUE 11

800 South Third Street, Montrose, CO 81401

9 7 0 - 2 4 9 - 2 2 1 1

Montrose Memorial Hospital has been privileged to deliver healthcare services to our friends and family for over 65 years. We are thankful to the community for its support, and look forward to working together with

you as we expand our services.

Sticking Together – it’s what Friends and Family do!

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A • M • O • N • G U • S

Please pause to consider the service and sacri�ce of our American

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In honor of Veterans Day, Alpine Bank is paying tribute to its employee veterans. Learn their stories at www.alpinebank.com.

TURKEY NUTRITION

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Dealing WitH DiaBeteS. Pg 4

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Dear pharmacist

Stressed? Tulsi Tea May Help

I have favorite teas. Tulsi with a little lemon and ginger is one of those great teas that help me de-stress when I feel overwhelmed. Commonly known as holy basil, tulsi is a sacred and medicinal plant of India. It’s known to ease pain, improve breathing (like for asthma) and reduce inflamma-tion. It is a strong antioxidant, too.

I don’t know about you, but I feel like we have more stress nowadays than we did 20 years ago. The stress may be mental, emotional, behavioral or physi-cal. The stress makes you feel like you can’t cope with your situa-tion.

As a result, you may feel beat up, burned out, tense, irritated, overwhelmed, foggy in the brain or just plain mad. You may not sleep well either. If I’ve described you, then it’s safe to say you need some kind of stress soother be-fore illness develops.

Holy basil may just be what you need — but don’t take my word for it, let’s look at some science.

Researchers studied holy ba-sil’s effect on stress reduction in a recent randomized double-blind, placebo-controlled study of 158 highly stressed individuals. Participants had classic symp-toms such as frequent headaches, exhaustion, heart palpitations, gastrointestinal problems, irri-tability and a habit of avoiding people; they also reported insom-nia, forgetfulness and low sex drive.

Half of the group received 1,200

milligrams of holy basil (tulsi) extract, while the rest of them re-ceived a placebo. After six weeks, and no other variables, it became clear that the tulsi group showed symptom improvement.

Adaptogenic herbs give your body an adrenal vacation. Holy basil (tulsi) in particular allows you to rest. The internal homeo-stasis and ensuing “peace” occur because adaptogenic herbs inter-act at the level of your HPA axis, which stands for hypothalamic-pituitary-adrenal axis.

The HPA is like Highway 66 in your body. It’s a freeway that con-nects your adrenal glands to your pituitary, thyroid immune sys-tem and more. The HPA freeway signals your body so you can deal with a grizzly bear chasing you!

What about your brain? Re-search suggests that tulsi helps maintain catecholamines like epinephrine, norepinephrine and dopamine. Serotonin levels may improve, too. All of these neu-rotransmitters are primary tar-gets by prescription antidepres-sants. So if you have depression, a cup of tea (or supplementation) makes good sense.Suzy Cohen has been a licensed pharmacist for 25 years and is a functional medicine practitioner for the last 15. She devotes time to educating people about the benefits of natural vitamins, herbs and minerals. In addition to writing a syndicated health column, “Dear Pharmacist,” Suzy Cohen is the author of many different books on natural health. l

The success of Montrose Memo-rial Hospital’s 10-cent Book Sale Fundraiser may surprise you: Since January 2008, this ongoing campaign has raised more than $11,000 towards health-related causes in our community, such as a Blood Gas Analyzer for the Labora-tory department and a hydraulic reclining mammography chair.

With westerns, autobiographies, children’s books, romance, literature, cookbooks and every-thing in between—the sale of our paper-backs and hardbacks have played a valuable role in promoting our community’s health.

“Our book sale fund-raiser has been a great way for us to connect with the community and contribute to an important cause at the same time,” said Dale Dvorak, Director of Volunteer Services.

What’s the recipe for success? It starts with the generous members of our community who donate books and in their own way con-tribute to the betterment of health-care here in Montrose.

It’s a fundraiser that is empow-ered by our great staff of generous volunteers who donate their time to assist with book organization and distribution. The success of the campaign is given a boost by the book buyers, who many times

are abundantly charitable and pay more than the price of the books they are purchasing.

The campaign is “Win-Win” and serves as another example of how we “Stick Together” with our com-munity. Since our goal at Montrose Memorial Hospital is to serve your healthcare needs, the funds gen-erated by this campaign go right

back into helping you return to great health.

The positive response has been tremendous. People continue to let us know how much they en-joy having this activity in the hospital, and we have many “frequent fliers” who are pleased that the volunteers are providing this service to so many in the community.

If you have used books you no longer need, donations are always welcome. While we don’t accept magazines, practi-cally any used book in

good condition would be a delight-ful contribution towards the health of your neighbors here in our community.

To donate, you can bring your books to the Lobby Information Desk or the Gallery Information Desk next to the Gift Shop.

Thank you for helping us help others!

Brad Wiersma is the Marketing Coordinator at Montrose Memorial Hospital. l

Brad WiersmaMontrose Memorial Hospital

Hospital Happenings

Volunteer Book Sale Fundraiser Is Win-Win for Our Community

Valley HealtHPublisher

Vincent Laboy

Managing editorPaul Wahl

advertising DirectorDennis Anderson

For advertising information, contact Dennis anderson at 252-7022

or via email at dennisa@montrosepress.com

Valley Health is a publication of the Montrose Daily Press. It publishes monthly on the first Friday.

If you have a health-related news tip, contact Paul Wahl, managing editor,

at editor@montrosepress.com.

a publication of the Montrose Daily press

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3

By KatHarHynn HeiDelBerg

Diabetes isn’t caused by what you eat — but what you eat is critical in properly managing the disease.

Montrose Memorial Hospital’s Nutrition and Diabetes Services Department stands ready to help the patients who are referred for counseling and assistance.

“We go over what an appropriate diet is for a diabetic,” said Teresa Tomasi-Maloney, a reg-istered dietitian and the department’s direc-tor. “We teach how to count carbohydrates and eat less fat, because they (diabetics) are more prone to heart disease.”

The appropriate diet varies by the individ-ual, but in general, involves keeping track of carbs.

“If they know what their intake is, they’re going to have better blood-sugar control. We try to fi nd them where they’re at and where they are willing to make changes,” Tomasi-Maloney said. “We have people who have a pretty reasonable diet and then it’s a matter of fi ne-tuning. Patient motivation drives a lot of it. What are they interested in and what are they willing to do?”

Type I diabetes usually presents during childhood, though it is also seen in adults. In Type I, the body attacks its own pancreas, the organ that makes insulin, she explained. Be-cause of the destruction, someone with Type I diabetes has to have insulin.

Type II diabetes occurs when the pancreas fails to produce suffi cient insulin and what insulin it does produce doesn’t work properly (insulin resistance), Tomasi-Maloney said.

There are a host of risk factors, including age, family history, race, activity levels and weight.

“Weight’s not everything,” Tomasi-Maloney said. “The (mal)function of your pancreas is what diabetes is. It can happen to people who are thin. We have seen a rise with obesity, but you can be thin and have diabetes as well. Most people tend to be over-weight, but it’s not an exclusion, by any means.”

But controlling the amount of carbs one eats causes the body to produce less glucose. Exercise improves the body’s functions, reducing insulin resistance.

“The weight loss is a bonus. That all contributes to not having the blood sug-ars be so high. It’s a combination thereof,” the dietitian said.

Carb-control even in the very early stages of diabetes (called pre-diabetes) makes a differ-ence.

“If you are in that really early stage of

diabetes, weight loss, diet and exercise can prevent that from tipping over,” Tomasi-Malo-ney said.

“You can actually stop the pre-diabetes; a good majority of (patients) will prevent that from moving into diabetes. Exercise and diet play a huge role.”

The Nutrition and Diabetes Services Depart-ment administers the “Ideal Weigh” program, a low-carb diet for diabetics and other patients who are referred for nutritionist services.

The department helps patients with celiac disease, oncology patients, cardiac patients, and even patients who actually need to gain weight. But the bulk of patient referrals — 80 percent — are for diabetes and most of the pa-tients seen in the department are older adults.

The disorder, if left untreated, can lead to severe consequences, including eye damage, nerve damage and heart disease.

And while there are symptoms that may indicate diabetes — such as excessive thirst, urination, fatigue and blurred vision — many people don’t know they have it until the dis-ease is well advanced.

“You don’t always know you have it,” Toma-si-Maloney explained. “You should be tested on a regular basis. The earlier you catch it, the easier it is to prevent the complications. … There’s a lot of people walking around with diabetes who don’t know they have it.”

Also serving to confuse people: myths about diabetes. These include the idea that eating too much sugar causes diabetes; that only

overweight people be-come diabetic; that symptoms make it easy to tell; that

all diabetics need insulin or kidney dialysis; and that people with diabetes should limit physical activity. In fact, diabetics should en-gage in the amount of exercise their physician says is appropriate.

“Certainly, if you let your diabetes go un-checked, you’ll have complications,” said Tomasi-Maloney. “Not everybody does, if they watch it.” l

Fighting Diabetes

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I F Y O U L I V E

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The Nutrition and Diabetes Services Department is located at Montrose Memorial Hospital, 800 S. Third St. and can be reached at (970) 240-7820.

Medicare Part B covers the services offered by registered dietitian nutritionists, and may include initial nutritional and lifestyle assess-ments, nutrition counseling, diet management and follow-up.

People with Medicare Part B need a doctor’s referral. Medi-care Part B allows three hours of nutritional counseling the fi rst calendar year of diagnosis, and two hours per year in fol-lowing years.

The department is also avail-able to those with private insur-ance; contact your insurance provider to determine coverage allowances.

4

By Paul WaHl

It’s traumatic to be told you have an incurable disease, even if it’s one that’s totally manage-able. You begin to think about what you’ve accomplished in your life and whether you have made a difference.

It was spring 1990. My wife and I had been married a year and relocated to another commu-nity in California for my work. My new employ-ers determined they needed a key person insur-ance policy on me. If I were to be swept down the river, they’d get a lump sum of cash. I wasn’t sure how I felt about that at the time. They were betting I was going to meet an untimely end.

I went to the clinic and had all the tests run. You’ll get a notification in the mail of your ap-proval, I was told.

About a week later, I was called to the front desk. There stood the company’s insurance bro-ker. He had a yellow envelope in his hands.

“Can we talk in private?” he said with an un-characteristicly serious look on his face.

We went into my office and closed the door.“These are the results of your blood workup,”

he said, handing me the package. “They only come back sealed for two reasons – AIDS and diabetes.”

I was quite sure I didn’t have the former, and I hadn’t given the latter any thought whatsoever.

I tore open the envelope. My blood sugar was in the 400 range, roughly four times normal. It was the beginning of a journey that I continue on to this day.

It’s amazing how far diabetes education has come since that day in May. I was handed a blood glucose meter and a booklet. The small Central Valley clinic we were using didn’t have diabetes educators.

My doctor assured me there was nothing to worry about.

“Lose some weight, get some exercise, you’ll be fine,” he said as he shuffled me out the door.

He was correct in some regards. I had bal-looned to well over 200 pounds on a 5-7 frame and exercise usually involved walking from the couch to the refrigerator and back to the couch.

But if that were the ticket to licking this, I would give it my best. I lost around 35 pounds and began biking and running. I watched what I ate carefully and stayed as far away from carbo-hydrates as possible.

A year later, my blood sugar numbers were still regularly in the 300s and A1c readings – a blood test that provides information about a person’s average levels of blood glucose over the past 3 months – were in the 10 range. High.

The next step was oral medications. Their ef-fectiveness lay in the fact that they made me so sick I couldn’t keep food down. Not such a great way to lose weight, but effective. I struggled on for several more years frantically trying vari-ous combinations of medicines all to no avail.

I began to dig a bit harder to try to find the an-swers. My mother reminded me of my aunt who had been diagnosed with diabetes many years previous. Every couple months, they amputated something from her body. She died at age 59. The genetic link was a shocker for me. I had never thought about it before. Suddenly it was all I could think about.

I went to another doctor and he repeated the mantra - “lose weight, get some exercise, your blood sugar numbers will eventually go down.”

They didn’t.Finally I was referred to an endocrynologist

who suggested insulin, a somewhat unusual move for someone with Type II diabetes.

Oh great. I had never liked needles or having them poked into any part of my body. But noth-ing else was working so I consented and began daily monitoring and injecting short-acting insulin. The numbers on the meter responded positively, but then I began to gain back what is often called “insulin weight.”

Now the cure was killing me. It was frustrat-ing beyond words.

I would go through periods where the insulin was effective and the numbers were under con-trol. Then I’d go through times where no matter how much insulin I injected into my body, my numbers were off the chart.

A year ago, my diabetes management team was giving me high marks for meeting my A1c goals, but were concerned I was still above my optimum weight. They suggested a new drug called Bydureon. You inject it weekly through a needle the size of a soda straw. I was not con-vinced this was the best course of action but was willing to try anything. It wasn’t designed as a weight-loss medication, but in drug trials, those taking it had lost weight.

It wasn’t long before I had dropped from 189 pounds to 179 pounds, which is about what I had weighed before starting insulin. I figured that was a good sign.

But the weight loss continued … 179, 175, 169 and finally 164 – which meant for the first time in my adult life my BMI was in the “normal” range.

I still require insulin to stay in tight control, but I inject a fraction of my previous doses. I also began taking a long-acting insulin for overnights, which helps me start my day with a normal blood-sugar reading. There’s nothing medically important about that, I don’t believe, but it sure helps your outlook on life to start out “normal.”

Personal insightsHere are some things I’ve learned on my jour-

ney. Everybody is different, so there’s no magic formula that will help you in your struggle with diabetes.

stress is the enemyI discovered early on that the more stress I

was under, the higher my numbers jumped. I had to find ways to reduce stress. Once I began thinking about it, I realized how many things I was stressing about that really didn’t matter that much one way or another. Stress produces cortisol, which messes with your entire body. I can’t say I found a mantra or a pill to control stress, it was more of a realization that stress is real, and it can kill you. I still get stressed, but it doesn’t last long. Maybe that has something to do with getting older, too.

the Power of geneticsSome diabetics use genetics as their license

to eat whatever they desire in what quantities strike them as appropriate. Clearly, there are those of us who could eat a strict diet of pure protein and water and still have high blood sugar readings. At my worst, I could spend the entire day ingesting nothing but clear liquids, and my numbers would climb dramatically as the day wore on. I often remind the doctors with whom I come in contact to stop telling diabetes patients “just lose a little weight and get some exercise.” It’s helpful, but it isn’t the panacea the medical community seems to think it is if the genetic deck is stacked against you.

find someone who knowsThis is not a swipe at medical doctors, but in

my experience, very few of them knew much about diabetes. I was hospitalized some years ago with a kidney stone. I survived the stone and its removal, but was hospitalized for nearly a week fighting a staff infection courtesy of the hospital. The doctors who were treating me ordered my blood sugar be tested each morn-ing. Then whoever took the reading consulted a chart and injected insulin accordingly. And that was it until the next morning. I finally in-formed medical staff that I would be taking my own blood glucose readings and injecting my own insulin, adding that if I didn’t die from the staff infection, I might die in a diabetic coma. Diabetes nurse educators are the heroes for those of us with the disease. Find a good one and make regular visits. Do what they tell you.

Be your own Best medical adviserSometime you do have to take matters into

your own hands. Read. Study. Surf the net. Find others who also have the disease, and be part of a support group. If you are going to rely 100 percent on someone else telling you how to deal with diabetes, you’re going to be disappointed. Get in tune with your body, and do what it tells you to do. It helps to have an extremely strong self-preservation instinct. That’s the term I use. My wife calls it “stubborn.”

Be PrePared to Be an advocateWhether it’s a clinic, your insurance or your

pharmacist, at one point or another, you are go-ing to have to take the role of advocate. I have been fortunate to have basically good health insurance most of my adult life. Those who don’t are at a distinct disadvantage. Pharma-cists are nearly as clueless as medical doctors when it comes to diabetes. I had one pharma-cist who had left my insulin sitting out on the counter for several hours before I arrived to pick it up assure me that there was nothing to worry about. I had to call the manufacturer to get it replaced and provide a teaching moment for the pharmacist.

don’t Be too hard on yourselfI’m a good German. I expect the trains to run

on time. If I take Action A, Result A had better be the outcome. It doesn’t work like that with diabetes. If something works one time but not the next, keep trying. You may or may not even-tually figure it out, but if you stop trying, the disease will beat you. Uncontrolled diabetes is 100 percent fatal. It may take a while or it may happen quickly, but it will happen.

sPread the wordIf I can help one person with their fight

against diabetes, I believe I have accomplished a major goal. There is strength in numbers. Don’t be afraid to share your experience. Some years back, I had lunch with a friend and dutifully tested and injected insulin prior to eating. He asked me about what I was doing. I explained the procedure and how diabetes had impacted my health. We parted ways. Several weeks later, he called me. He had gone in for routine blood testing and on a whim, asked them to include a blood glucose reading. Turns out his numbers were extremely high. He credited me with saving his life. That’s a great feeling.

Paul Wahl is the Managing Editor at the Montrose Daily Press. l

Today technology is a big part of keeping diabetes in check. Accu-Chek has recently come out with a system that allows your glucose meter to “talk” to your computer or smart phone for analysis purposes. (Submitted photo)

Left: Testing your blood glucose levels involves making a tiny pinprick in your finger, which is accomplished by using a lancet. In days past, lancets were single needle devices. Today they come in drums, which are consider-ably more convenient.Right: Blood samples are placed on a test strip, which

is inserted into the meter for a readout. Strips have also changed over the years to require amounts of blood in order to achieve an accurate sample. (Submitted photos)

Dealing with Diabetes

5

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“We fostered a child for 18 months and had to give her back to her family—we were dev-astated,” said Robert Zimmer, host of Hill-top’s Zimmer Family Kids Camp. “Our heart went out to these kids who would come to us with all their belongings in one grocery bag. That’s why I was inspired to do something like this.”

Zimmer and his wife, Wanda, had been fos-

ter parents to 50+ children, providing a home to kids needing emergency placement and respite care. Hilltop’s Zimmer Family Kids Camp, exists in the light of Robert Zimmer’s life dream, to provide a safe place for kids to simply be kids.

“Children are our most precious resource. We need to make their childhood as fun as possible and do everything we can to protect them,” Zimmer said.

The Zimmer Family Kids Camp is held at Laughing Bear Ranch in Ridgway every sum-mer. This camp gives children ages 6-12 the opportunity to participate in outdoor activi-ties such as scenic rafting trips, swimming, hiking, picnic games and fishing.

“A lot of kids have never had the chance to go fishing. This was something I enjoyed doing since I was eight years old,” Zimmerm said. Since the camp’s beginnings in 2012, trout fishing has been an annual activity.

“These kids are so proud to catch these fish and they will jump up and down with joy when they do. We even cook the fish after-wards and most of the kids eat all of their fish,” Zimmer said.

Hilltop’s Regional Office partnered with Zimmer in his efforts to provide a place where kids can be in an affirming, caring, and loving environment.

“I’ve achieved my life dream, but I couldn’t have done it without Hilltop. They refer the kids, provide the transportation, and the in-credible camp leaders,” Zimmer said.

The Regional Offices’ camp volunteers are dedicated to providing The Zimmer Camp kids the opportunity to play, grow, and laugh together.

“Our volunteers want to be with these kids—they want to really get to know them,” said Kristi Edwards, Diversion Specialist with Hilltop’s Regional Office.

“For our volunteers, it’s almost like being a kid again because we are playing and laugh-ing right along with the kids,” Edwards said.

Registration for the Zimmer Family Kids Camp begins every April on a first come, first serve basis. The camp is one of the many ways Zimmer and his family contribute to Hilltop’s Regional Office. The Zimmers also donated a house for Hilltop’s Transitional Living Program providing emancipated youth and other young men and women with a place to live while becoming self-sufficient.

For more information about The Zimmer Camp at Laughing Bear Ranch, the Zimmer House, or other programs at Hilltop’s Regional Office, call (970) 252.7445 or visit our office at 540 S. 1 Street, Montrose. l

Philanthropist Partners with Hilltop to Host Kids Summer Camp

You already know to protect your eyes from harmful UV-light when you are outdoors. But did you know that anoth-er dangerous light emission is all around us -- in our homes, our workplaces and in the palms of our hands?

New research is illuminat-ing the dangers of blue light, a high-energy wavelength of light emitted by smartphones, tablets, laptops, LCD flat panel monitors and energy efficient light sources. The majority of the public spends more than half their waking hours ex-posed to this light, which can contribute to eye strain and fatigue, macular degeneration and sleep disruption.

“Ten years is a blink of an eye in terms of human history, but will the last 10 years come to be known as the period that changed our vi-sion and health?” wonders Dr. Gary Morgan a VSP Vision Care optometrist.

A whopping 83 percent of VSP eye care professionals reported seeing an increase in symptoms attributable to blue light exposure in their patients, according to a recent survey by VSP.

One of those symptoms is eye strain: blue light is myopi-cally defocused in front of the retina, which results in light scatter that we perceive as glare. Working in a high-glare environment causes the eyes to work overtime, leading to visual fatigue and strain.

But the impact of blue light doesn’t stop there: major university studies have shown that the light can disrupt sleep, interfering with circa-dian rhythms by suppressing the production of melatonin, a hormone that regulates waking and sleeping. Chronically shifted circadian rhythms have been linked to breast cancer, prostate can-cer, diabetes, heart disease and obesity.

Children are especially vulnerable to macu-lar damage. Just as most ultraviolet exposure occurs before 18 years of age, the effects of blue light exposure are also more intense in children, since they hold devices in very close proximity to their eyes and are amongst the most active users of blue light sources.

“In today’s world, children are looking at screens at home and increasingly also in the classroom,” says Morgan. “There is a growing concern among eye doctors that we’re going to

start seeing long-term damage much earlier in life than ever before.”

While it would be virtually impossible to escape blue light, as most people rely on it to live, work and play (and it is even emitted from the sun), there are steps you can take to protect yourself. Try to decrease blue light exposure throughout the day, and especially in the eve-nings. Before bedtime, curl up with a good book instead of your smartphone. Wear protective eyewear at the office or at home when using your digital devices.

New lens enhancements for eyeglasses, such

as Sharper Image TechShield, can provide a unique defense by absorbing and deflecting in-coming blue light to help safeguard the wearer against exposure.

More information about the effects of blue light and protection options can be found at vsp.com/sharper-image-techshield-lenses.html.

Blue light illuminates our world today. But along with the advantages of blue light come serious concerns. Protect your family’s health now.

Story courtesy of StarPoint Services. l

Protect Your Eyes and Health from Harmful “Blue Light”

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6

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Your Options in Senior LivingBy Kylynn WilSOn

A majority of people want to age in place, but there may be a time when you or someone you know needs extra help. Seventy percent of people 65 and older need some form of long-term care. Whether you or someone else requires more assistance or chooses to relieve someone of their burdens, its good to know what is available.

senior aPartmentsSome complexes have an age

restriction on the youngest age they are allowed to accept for residency. There is no or minimal amenities included. Typically income is an important factor as most of these communities are income based, have income restrictions or are subsidized. Because of the income restric-tions or requirements, there is typically a screening process the individual must go through. The rooms can be studios, one bedroom, or two bedroom apart-ments usually unfurnished, but come with full kitchens. This type of situation may be good for someone who lives alone and doesn’t want to maintain a house or yard.

indePendent living These communities are specifi -

cally designed for seniors and some may have age restrictions on the youngest age that can reside in their community. There are services such as mainte-nance, housekeeping, meal prep or meal options, laundry and transportation that are included. There may be activities such as exercising, games and socials. This living situation is usually a one or two bedroom apartment or duplex that is unfurnished, but have full kitchens. Indepen-dent living may be appealing to a single person or a couple who doesn’t want to or doesn’t have the physical ability to do chores or maintenance while having the option to socialize with others. It could also be for someone who wants there to be a watchful eye

over his or her home while they are traveling.

assisted livingThese communities are designed

to allow people to continue to be in-dependent by assisting them in ar-eas they need help. Assisted living communities offer assistance with daily living activities, provide all three meals, provide housekeeping and laundry, do medication man-agement, have transportation and provide activities. Some of these communities also have age restric-tions on the youngest age accepted. There are options of shared, semi-private and private rooms. This style of living may be for someone

who needs assistance on a regular basis or wants the peace of mind knowing there is help on the other side of the door when they need it.

skilled careSkilled care facilities are de-

signed to give nursing care. Usually there is no minimum age require-ment. They provide laundry and housekeeping services, assist with daily living activities as well as give nursing care. They provide transportation, meals, activities and medication management. The rooms are typically furnished and you have the option of shared or private rooms. This living situation may be for someone who needs to

be cared for 24 hours a day and can do very little on their own.

If staying home is not safe or is undesirable, one of these four options could be the answer. The described options are just general descriptions of different living situations. You will want to contact communities in your preferred living situation to know what they will provide for you.

This article was submitted by Kylynn Wilson, the Marketing and Admissions Director at Crossroads Senior Living, Delta. She may be reached at (970) 874-1421 or by email at kwilson@crossroadsalc.org. l

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No one, regardless of age, is immune to random bouts of memory loss.

While misplaced car keys or forgetting items on your grocery list are nothing to get worked up over, many men and women over 50 do start to worry about memory lapses, especially when they start to occur with more frequency than they might have just a few years ago.

But while memory loss might be quickly associ-ated with aging, increased forgetfulness is not an inevitable side effect of getting older, a fact that those at or approaching retirement age should find comforting.

When considering the relationship between memory and aging, it’s important that men and women recognize the distinction between mem-ory lapses and dementia, as the two are not one and the same.

As a person ages, his or her hippocampus, the region of the brain involved in the formation and retrieval of memories, often deteriorates. This can affect how long it takes to learn and recall information.

But just because this process is slower does not mean it’s a warning sign of dementia, which is the loss of certain mental functions, including memory.

Though taking longer to recall information

can be frustrating, many people still retain their ability to recall information. In addition, while dementia brought on by conditions such as Alzheimer’s disease or Parkinson’s disease is untreatable, there are things men and women can do to strengthen their memories and reduce their momentary lapses in memory.

Start playing games. Games that test the mind have long been believed to benefit the brain, though some remain skeptical about the true impact of brain games.

However, a University of Iowa study fund-ed by the National Institute on Aging found that brain games may in fact pay numerous and long-term dividends.

In the study, 681 healthy volunteers over the age of 40 were divided into four groups. One group played computerized crossword puzzles, and three other groups played a brain training video game from Posit Sci-ence designed specifically to enhance the speed and accuracy of visual processing.

The volunteers showed less decline in vi-sual processing as well as in other tests that measured concentration, memory and the ability to shift quickly between tasks, and the benefits from the training games lasted as long as seven years after training.

Brain games are now more accessible than ever before, as players can access such games on their smartphones, tablets, e-read-ers, and computers. And in addition to being effective, the games also provide entertain-ment value.

Alter your routine. Many working profes-sionals recognize that each day tends to have its mundane moments. The brain can grow accustomed to these moments, which tend to be a routine part of the day.

But altering your daily routine can jar the brain awake, forcing it to focus during those times that had become mundane but now present new challenges. Something as simple as alternating driving routes to work

from day to day or preparing some new, yet healthy, breakfast each morning can help the brain stay alert and sharp.

Become a social butterfly. Maintaining a social life as you age is a great way to keep in touch with friends and family. But there’s another reason to continue to be socially engaged.

A 2008 study spearheaded by the clinical trials administrative director at Southern California Kaiser Permanente Medical Group and published in the American Jour-nal of Public Health found that older women who maintained large social networks were 26 percent less likely to develop dementia than women with smaller social networks.

In addition, those who had daily contact with friends and family cut their risk of de-mentia by nearly half. The study also noted that regular social interaction can delay or possibly even prevent cognitive impairment.

Continue your career. While the idea of retiring poolside and watching the world go by might seem nice, such a scenario is not necessarily good for your brain.

Numerous studies have shown the ben-efits that staying engaged in professional activities can have on brain health. The brain does not thrive if it’s sitting on the sideline.

Staying active in your career will continue to provide the challenges your brain needs to stay sharp and avoid memory loss and strug-gles with concentration. Men and women who want to leave office life behind can branch out on their own and work as consultants or put their years of experience to use by teaching at a nearby university or second-ary school. But heading off for the hammock once you have hung up your briefcase can prove troublesome for your brain.

Story courtesy of Metro Creative Connection. l

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Memory Loss is Not an Automatic Side Effect of Aging

“in the study, 681 healthy vOlunteers Over the age Of 40 were divided intO fOur grOups. One grOup played cOmputerized crOsswOrd puzzles, and three Other grOups played a brain training videO game frOm pOsit science designed specifically tO enhance the speed and accuracy Of visual prOcessing.”

Just how long can a person hold their breath? One to two minutes… right? Why don’t you stop reading right now – grab your phone’s timer and check your own ability? I’ll wait.

You didn’t do it did you? That’s ok – I wouldn’t either. I hate holding my breath. It’s like my body really wants me to breath and makes the experience of not breathing feel rather unpleas-ant.

Because… of course. Of course your body wants you to breath. Of

course you are designed to hate that feeling, to avoid it at any cost. You are a land mammal. You are designed to breathe constantly and walk around on the dusty dry ground… aren’t you?

Actually, there is a lot of research that sug-gests a deeper story.

Every person on the earth today carries within them the skills from a bygone ancestor.

The mammalian dive reflex is a well-known reflex in all water mammals. It allows our otter friends to hold their breath for extended lengths of time with reflex bradycardia and peripheral vasoconstriction.

This forces blood from the extremities to be moved to their body’s core, the heart can slow, sometimes in deep dives to as little as ten beats per minute, and the brain itself uses less oxygen while the spleen will release a store of oxygenated blood.

The interesting thing about the mammalian dive reflex, is that it happens to all mammals… even us two legged land lovers.

In fact, the dive reflex can be triggered with-out even entering the water. A bit of cold water splashed on your face can immediately trigger the reflex. It won’t work if you stick your hand in the sink, or dip you toe in the pool, but the second your face is submerged your body trans-forms.

Your heart rate will drop substantially – from 10 to 25 percent, and your body will shunt much of your blood to your vital organs and brain. In fact while peripheral vasoconstriction often will only affect arterioles, in the case the of mammalian dive reflex all of the vasculature is affected. The spleen may become involved as well, releasing a reservoir of oxygen rich blood after protracted periods without oxygen.

There is a sport today that pursues nothing but pushing the limits of the mammalian dive reflex. (First world problems… finding a way to hold your breath… competitively.)

These men and women push their bodies to the point of near death to find out just how deep into the ocean depths they can travel while hold-ing their breath.

It turns out – really deep, and really long.The records set are mind blowing. The current record for a male

contestant holding his breath is 11 minutes and 35 seconds. The female record is currently 9 minutes and 5 seconds. The greatest depths reached are 281 and 237 meters respectively. (That’s 307 yards and 257 yards… in American).

Outside magazine journalist James Nestor spent a full year traveling and studying these accomplishments for his recent book “Deep.” Not only were these competitive divers reaching unbelievable depths, but, he also studied societies that have been using these reflexes for hundreds, even thousands of years.

In Japan he followed the Ama, Japanese women who still dive every day for clams. While they don’t have records of the amazing breath hold-ing lengths we see competed for today, they would often spend over an hour at a time diving repeatedly for clams and even pearls. Usually go-ing twice a day. These women daily live as a sea mammal and have done so for thousands of years.

It is a bit mind bending to research, especially when I struggle pitifully to hold my breath for a few seconds on the couch. (You get weird looks from your children too.)

But it appears there is yet a version of our lives that we are less famil-iar with. A version in which we are a cousin to the animals in the sea.

As people, we have many of the same skills and techniques available to us that we assumed were unique to beavers or even orcas. An ancient memory still resides in our DNA, and we can awaken it, even now.

Twyla Righter imagines herself to be a calm balanced vision of woman-hood who saunters gracefully from volunteer opportunity to small farmers market stand in flowing dresses trailed by polite, freshly scrubbed children and leaving all those who meet her feeling happy and loved. In reality she stumbles erratically from Wal-Mart to the minivan in sweaty work out attire with kind but wild children covered in sour milk and bar-b-q sauce leaving all who encounter her feeling harried and grateful that they are gone. l

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Turkeys are seemingly every-where come November, whether it’s at your favorite grocery store, on television cooking shows and possibly hanging out in the wild of a nearby nature preserve. Turkeys are the main course for many holiday dinners, and turkey leftovers also make for popular meals once holidays have come and gone. Although turkeys earn most of their attention during the holiday season, their health ben-efits can be enjoyed throughout the year.

Turkey contains roughly 34 calo-ries and 1 gram of fat per ounce (33 grams) of meat. It is low in saturated fat and is a good source of protein. In fact, just one 3 to 4 ounce serving of turkey provides 65 percent of a person’s recom-mended daily intake of protein. Protein helps fuel the body and can help a person feel full longer.

People who are customizing their diets to protect against can-cer may want to include turkey on the menu. Turkey contains selenium, which can promote healthy function of the thyroid and boost the immune system.

Selenium also helps to eliminate free radicals in the body through its antioxidant power.

Those who need to increase their B vitamin intake also can turn to turkey. According to Livestrong, a serving of turkey has 36 percent of the daily allow-ance of vitamin B3, which helps process fats in the body. It also contains 27 percent of the RDA for vitamin B6, which helps maintain steady blood sugar levels, among other things. In addition to these vitamins, turkey also is rich in many minerals, including iron, phosphorous, potassium, and zinc.

While turkey is healthy, the way it is prepared can affect just how beneficial it is to one’s diet. For example, slathering the meat with butter or dousing it in rich gra-vies may negate some of turkey’s positive attributes.

One of the most popular ways to cook turkey is to roast it. Let fresh herbs and a citrus juice marinade add the desired flavor. Place the turkey on a roasting rack so that any fat will drain to the bottom of the pan. Baste the turkey with fresh marinade to keep it moist.

It’s best to cook any stuffing outside of the turkey so there is no potential for contamination by bacteria. Make stuffing healthier by using whole-grain rice, vegeta-bles, dried fruits, and nuts in lieu of a heavy bread base.

Leftover roasted turkey can be ground and used to make tacos

and burgers or chopped and turned into turkey salad. The possibilities for leftover turkey are endless, especially for cooks willing to try their hands at some-thing new.

Story courtesy of Metro Creative Connection. l

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The daily grind sometimes is exhausting. In fact, a poll from the Robert Wood Johnson Foundation and the Harvard School of Pub-lic Health found that 49 percent of Americans reported having a major stressful event or experience in the past year, and 26 percent of people said they had a “great deal” of stress.

In small amounts, stress can push a person to act and grow. But constant stress can become de-bilitating and has been linked to a compromised immune system and other unhealthy side effects. This is why a number of people resolve to reduce stress.

In addition to taking on fewer responsibilities, engaging in some activities to promote a relaxed mind and body can help alleviate

stress and tension. Though the term “pampering” may not appeal to everyone, a day of pampering might be just what you need to relieve stress and unwind.

• Get a full-body massage. Licensed massage therapists have the training and knowl-edge to work the kinks out of your muscles and ease aches and pains. Massage therapy works tension out of the body and can help release feel-good endorphins. A massage can improve circulation and help reduce blood pressure. It’s difficult to walk out of a spa without feeling relaxed.

• Schedule a manicure and ped-icure appointment. If you do

not have time for a full mas-sage, having your hands and feet pampered can be a good substitute. Manicures and pedi-cures are not just for ladies, either. Men can indulge and opt for no nail polish. Many salons offer different types of mani-cures and pedicures, depend-ing on personal preference. Spa treatments may include warm paraffin wax or hot stones to further ease pain and enhance the pleasure of the experience.

• Take a retreat. Schedule a trip to a resort or even a small hotel that is away from the hustle and bustle of where you live. Such a respite can provide a welcome change. New scenery and a chance to escape the daily grind can effectively relieve stress. Consider low-tech accommo-dations and turn your phone

or tablet off for a few days.

• Try relaxing aromatherapy. Aromatherapy is the use of aromatic plant extracts and es-sential oils to elicit mental and physical responses. Lavender is a relaxing scent that can be used during a massage or in baths to induce a sense of calm. Experiment with other scents and oils to achieve the desired result.

• Laugh with friends. Plan a friends’ night where you can go out for drinks and conversation or huddle around the television and watch your favorite com-edy. Laughter is often a great medicine for stress, as is the company of other people who can provide some comic relief.

Story courtesy of Metro Creative Connection. l

Treat Yourself to Some Much-Needed Pampering

“in small amOunts, stress can push a persOn tO act and grOw. but cOnstant stress can becOme debilitating and has been linked tO a cOmprOmised immune system and Other unhealthy side effects.”