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How to Spring into Healthy Eating

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March is National Nutrition Month as well as the start of spring, the time of year when many of us become more active and look forward to days outside enjoying the beauty of Northern Arizona. Whether you are hoping to shed a few pounds before a long-anticipated trip or are looking to maintain good eating habits to maximize energy for fun activities, here are some steps that are sustainable and will keep you progressing toward the healthiest of lifestyles.

Hydration is the starting point. Cut your weight in half and drink that number in ounces of water each day.

Deprivation is never sustainable; moderation is the key. Enjoy the food and drink items you favor, just do so in small amounts. A good rule of thumb is to keep a daily treat to 300 calories or less.

Think of food as fuel. Put nutrient-dense foods into your tank that will satisfy you as well as provide essential vitamins and minerals.

Keep hunger under control and maintain good digestive health. Consume a minimum of 30 grams of fiber each day. Vegetables, fruits, legumes and whole grains are examples of fiber-rich foods.

Plant-based eating offers benefits. Eating plant-based choices will allow you to consume a substantial amount of food at a very low caloric cost. Experiment with a variety of colors when eating vegetables; this will increase the number of vital nutrients obtained.

Read labels before purchasing food. Generally speaking, the fewer the ingredients, the better the nutrient density. Pay attention to serving size on the package. You may consume too many calories if you believe you are getting 300 calories from a big bowl of ice cream, only to find out a one-half cup equals a serving. If you are unable to pronounce ingredients on the label, keep consumption of those products to a minimum.

Educate yourself about healthy cooking. For example, macronutrients are composed of proteins, carbohydrates and fat. All are important for good health. Never follow a diet plan that lacks any of these baseline components.

Take time to enjoy the preparation of your meals. Most importantly, slow down and enjoy food with those you love. Take a break from the electronic distractions and make meal time a sacred experience, a truly savored event. QCBN

By Lisa Fry

Lisa Fry is the Health & Fitness Director for Touchmark at The Ranch. Her responsibilities include overseeing the Touchmark Health & Fitness Club. Membership is open to anyone 50 years and older. To reach Fry or for more information, call 928-708-3133.

Benefits of Receiving Regular Massage Throughout the Fall and Winter 

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Easing from summer into fall gives us time to prepare our minds and bodies for cooler days ahead, and it is now that time of year again. Many of us are now eagerly engaged in seasonal chores of harvesting the gardens and preparing for winter. Meanwhile, we may also be experiencing new aches and pains from muscles and joints that haven’t been utilized in quite this way for many months. This is a good time to consider massage therapy to keep you going and to keep your muscles, bones and connective tissue in good working condition.   

Long falls and winters can make you feel lethargic, stressed and chilled to the bone. One of the most effective ways to remove the chill of winter from your body is to warm your muscles and your mind from the inside out with a therapeutic massage session. Remedy your winter aches and pains with regular massage and bodywork.  

 

Here are just a few of the ailments massage can help relieve: 

 

Back Pain  

Lower back pain is a common injury in the winter as you can overdo and wrench your back shoveling snow or slipping and falling on ice-covered sidewalks. The most common reason to seek a massage is back pain. In fact, research indicates that 70-85 percent of the population will experience low back pain at some point in their lives and lower back pain is one of the most common and costly musculoskeletal problems. While back pain or injuries come in many forms, massage can help minimize pain and disability, while increasing the speed to normal function and get you back into the game.  

 

Seasonal Arthritis Pain 

If you have arthritis, the cooler temperatures of fall can be bad news. The fall and winter conditions can be difficult to deal with because they typically cause more pain and inflammation for arthritic people. If you are arthritic, give massage a try!  

 

Golfer’s Elbow  

This is an injury to the muscles that flex your wrist and fingers. The site of injury is typically the medial epicondyle, a bony bump on the inside of the elbow where these muscles attach. 

Typically, the golfer’s elbow sufferer will experience pain when performing gripping tasks or upon wrist/finger flexion. Pain can also be present when the muscles are stretched. There will be tenderness directly over the bony epicondyle, and there may be trigger points in the wrist flexor muscles. 

 Boost Immunity  

Believe it or not massage can help fight those nasty seasonal illnesses, like the cold and flu, that start to set in during the fall. White blood cells can help keep you healthy. Researchers have been finding that massage can help increase white blood cell activity. The results are a stronger immune system that can fight off sickness more effectively. 

Massage therapy does more than just relax you! It also: 

  • Relieves stress, pain, pain-induced anxiety and muscle congestion. 
  • Improves range of motion, increasing flexibility and muscle tone. 
  • Reduces fatigue. 
  • Helps lift depression. 
  • Helps you feel and perform better. 
  • Increases circulation. 
  • Promotes nervous system functioning. 
  • Reduces blood pressure. 
  • Relieves pain and muscle tension. 
  • Improves mood, intellectual reasoning and job performance. 
  • Has a positive effect on conditions such as fibromyalgia, arthritis, diabetes and migraine headaches. 
  • Stimulates the nervous system to help reduce muscle atrophy. 
  • Increases muscle tone. 
  • Supports exercise and weight loss goals, encouraging a healthy metabolism as well as warding off food cravings with the use of aromatherapy oils. 
  • Sedates the nervous system to help ease muscle tension, spasticity, stress-related symptoms and headaches. 
  • Boosts the functioning of the immune system and maintains health when done
    regularly. 

 

Equally important as the season changes is to maintain adequate hydration. Muscles and tissues require stretching and lengthening as well as good wholesome nutrition to function properly and to avoid spasms and sprains.  

Keep yourself going great during the cooler months and consider having a full body massage regularly to be at your optimal best and lessen the risk of being sick, with an added benefit of reduced medical costs and lost time at work. Overall, the cost of massage is a small price to pay to have great health and to take care of oneself. 

Massage is a way to relax and to treat ourselves. Massage is maintenance and can be healing for the body, mind and spirit. 

Stay warm and cozy this fall and winter in our Far Infrared Sauna. We invite you to share this experience with your significant other, family member or friend. Sauna and a massage are the perfect avenues to rebalancing the mind and body. Both reduce stress, increase blood circulation, promoting more relaxed muscles, improving sleeping patterns mental focus, all of which are favorable outcomes for getting through the fall and winter months.  

We want to warmly invite you to experience the health and wellness that massage and our Far Infrared Sauna have to offer. Fall is the perfect time to take care of yourself and to renew your energy. Call or go online at MassagePrescott.com today to schedule your winter pre-season massage therapy sessions.  

If you’re ready to put your stress, winter blues and pain behind you, schedule a massage! QCBN 

 

 

By Amanda Barnett 

 

What to Consider When Adding CBD to Your Massage

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Cannabidiol, or CBD, is the plant that keeps on giving. Its uses are impressive and can be traced back thousands of years. There are various species of cannabis, and cannabidiol (CBD), is one that has been gaining a ton of popularity.

People are still often cautious of using CBD oils as they sometimes confuse CBD with THC, but there are absolute differences between the two. While THC is known to get people high or alter their state of mind, CBD does neither. It is not psychoactive and also has more medical use than THC.

Our CBD Infused Massages are performed using a creamy salve containing Cannabidiol (CBD) with 50mg of CBD per session. By reducing pain and inflammation in the muscles, the therapist is able to work much deeper and more effectively. The body is coaxed into a deeper state of relaxation where the muscles are loosened and allows the massage therapist to deeply soothe away problem areas.

Benefits of CBD Oils

People with arthritis, broken bones, sports injuries, overworked muscles from working out, neurological disorders and those who want to relax or relieve anxiety can benefit from CBD oil treatments.

CBD is one of the most important healing substances in the hemp plant with strong anti-inflammatory properties and without the mind-altering effects. Unlike THC, CBD is non-psychoactive, meaning it does not make you high. When derived from a hemp plant, it can be consumed and purchased in all 50 states.

CBD-infused topicals work by binding to a network of receptors (CB1 & CB2) located throughout the body that are part of the endocannabinoid system.

The endocannabinoid system is involved in a variety of physiological processes including appetite, pain-sensation, mood and memory. The main function of the ECS is to maintain and stabilize the internal environment despite what’s going on in our external environment. When our bodies experience chronic stress, or if we are eating poorly or are exposed to too many toxins, we can easily become deficient in CBD, leaving our ECS struggling to keep up with high demands.

As luck would have it, CBD is also found naturally in the hemp plant. Supplementing our bodies with high quality, full spectrum CBD oil can supply our bodies with depleted, and much needed, compounds to support our overall health and wellbeing.

How is it Used?

When applying topical products to areas experiencing inflammation, swelling, pain or tension, Cannabinoid (CBD) is absorbed through the skin and into the tissues to support body systems without mind-altering side effects of cannabis products.

It’s perfect for use on sore muscles, swollen and inflamed joints, pulled ligaments and tendons, and tight knots for localized pain relief; rubbed into the temples, cheek bones, jaw or base of neck for headaches and to decrease stress; and applied to the feet for circulation or under the nose to open up sinus pathways.

Will Using CBD Hemp Oil lead to a Positive Drug Test for THC? 

CBD-rich hemp oil contains very low, minuscule amounts of THC, at 0.3 percent or less. However, certain levels of THC (don’t worry — they’re not strong enough to show up in a drug test since they’re used topically) can be present when using CBD products, as it can make the beneficial properties of it even more potent.

Drug tests are normally looking for THC, not CBD or any other cannabinoid.

A consumer who uses a standard serving size is highly unlikely to test positive for THC. However, it’s important to be cognizant that extremely high doses may result in a positive urine screen.

Patrons of any CBD Massage Therapy must be 21 years of age. CBD infused massage is ideal and safe for adults of all massage needs and lifestyles. It is not recommended for pregnant or nursing women.

CBD massage is a safe and effective way to try the healing benefits of this herb. It’s also very important to do your research before pursuing any treatments involving CBD. Try to find therapists who obtain their CBD from organic sources with minimal ingredients. The products used are of utmost importance, so you want to make sure you’re going to a place that really cares about the ingredients it’s putting in and on your body, because what can harm you is if the CBDs are mixed with oils that aren’t good quality or have a lot of chemicals.

The incorporation of CBD into spa treatments has been shown to reduce inflammation and to relieve and ease pain and stress. QCBN

By Amanda Barnett

Amanda Barnett is the owner of A Valley of Vitality Wellness Studio, the first to introduce CBD treatments in Prescott over a year ago. Her studio offers CBD massage treatments and offers CBD oils and products. She is very careful about sourcing the best, organic products without chemicals for her clients, as they are the most beneficial.

 

 

 

Reap Healthy Benefits by Growing Rosemary

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Rosemary is commonly used in cooking to flavor soups, sauces and meats. It is known to have many health benefits and to be used as a natural remedy for a variety of ailments. Here are 10 health benefits of rosemary that will prompt you to grow this plant and find ways to use this valuable, fragrant herb.

Cancer Prevention

Rosemary contains carnosol, found in studies to be a potent anti-cancer compound. Researchers have had promising results of its efficacy against breast cancer, prostate cancer, colon cancer, leukemia and skin cancer. In one test, researchers gave powdered rosemary to rats for two weeks and found that it reduced the binding of the carcinogen given to the rats by 76 percent and significantly inhibited the formation of breast tumors.

Improved Memory

Rosemary long has been believed to have memory-enhancing properties. In 1529, an herbal book recommended taking rosemary for “weakness of the brain.” Modern research has found that rosemary contains a diterpine called carnosic acid that has neuroprotective properties that researchers believe may protect against Alzheimer’s disease as well as the normal memory loss that comes with aging.

Remarkably, even the smell of rosemary has been found to improve memory! Human test subjects were given essential oil of rosemary to smell and were found to have better quality of memory and overall memory than the control group.

Migraine Help

Rosemary has been a popular natural migraine remedy for centuries. Boil some rosemary in a large pot of water and pour it into a bowl. Place a towel over your head and lean over the pot to inhale the steam for about 10 minutes. Because smelling rosemary has been found to improve memory and mood, this anti-migraine treatment also may help with memory function and put you in a better state of mind.

Pain Relief

It not only helps relieve the pain of migraines, but essential oil of rosemary can also be applied topically as a natural treatment for arthritis, sore muscles, and other joint and muscle pains.

Immune Booster

Rosemary boosts the immune system thanks to its antioxidant, anti-inflammatory and anti-carcinogenic properties. Because it is healing in so many ways, it boosts the overall health of the body.

Digestive Health

Rosemary is often used to help treat digestive problems such as upset stomach, constipation, indigestion and almost any other digestion-related problem. It also helps to prevent food-borne illnesses when ingested with meat or eggs.

Fresh Breath

Rosemary is an effective natural mouthwash. To make the mouthwash, steep fresh rosemary in a pint of heated water. Strain and use it as a mouth rinse as often as you like. It will keep in the refrigerator, covered.

Respiratory Health

Rosemary is a great natural remedy for respiratory problems. Breathing in the scent of the essential oil may help with congestion due to colds, allergies, respiratory infections and the flu. You also may boil fresh rosemary in a pot of water, place it in a bowl, and breathe in the steam to help clear the lungs and throat. This helps with any sinus or head pain associated with respiratory conditions.

Liver Detoxification

Rosemary has been used to treat liver problems for hundreds of years. Hippocrates prescribed it for this purpose. One study found that rosemary extract reduces cirrhosis in rats given thioacetamide, a compound toxic to the liver. It also prevented liver damage from tetrachloride in rats and mice.

Anti-Aging

Rosemary is a popular ingredient in anti-aging skin creams because it helps reduce puffiness, stimulates cell regeneration, increases firmness and improves overall skin tone. It is a natural anti-inflammatory and increases blood flow to the skin.

Caveat

For the most part, rosemary is considered safe for human consumption with no side effects, but some precautions are warranted. Pregnant women should avoid consuming large amounts of rosemary because it may lead to uterine contractions and miscarriage. People with high blood pressure should not take rosemary because it may raise blood pressure.

Growing Rosemary in the Landscape, Raised Beds or Containers

Rosemary is not picky when it comes to soil but prefers generously amended soil. It is sun exposure that has a major influence on the plant’s healthy growth. Ground cover and upright rosemary are easily grown in local landscapes where plants can receive at least six hours of sun each day, the hotter the better. This plant does not like to sit in wet, sticky soils, and suffers when over watered. To meet all the varieties, shapes, and sizes of rosemary that are grown locally, simply visit the garden center.

Until next issue, I’ll be helping gardeners plant the perfect rosemary here at Watters Garden Center. QCBN

By Ken Lain

Ken Lain can be found throughout the week at Watters Garden Center, 1815 W. Iron Springs Rd in Prescott, or contacted through her web site at WattersGardenCenter.com or FB.com/WattersGardenCenter

Understanding the Detrimental Effects of a Sedentary Lifestyle

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Our body is designed for regular movement, but many of us spend much of the day sitting still instead. A sedentary lifestyle is defined as a type of lifestyle where an individual does not receive regular amounts of physical activity.

On average, a typical American spends nine to 10 hours each day sitting. This stillness cannot be offset with one hour of exercise; worse still, some don’t even fit in any activity, which means their bodies are virtually always in a sedentary state.

Human bodies are designed to be upright, active and on the move all day long. When you stop moving for extended periods of time, it’s like telling your body it’s time to shut down and prepare for death.

This is what happens when your body sits for extended periods of time.

 

  • Organ Damage:

 

Heart: When you sit, blood flows slower and muscles burn less fat, which makes it easier for fatty acids to clog your heart. This leads to a greater risk for heart disease.

 

Pancreas: This organ has two main functions, to help with digestion and to regulate blood sugar. Your body’s ability to respond to both is affected by just one day of excess sitting, which leads your pancreas to produce increased amounts of insulin, and over time, this may lead to diabetes.

 

  • Cancer: Excess sitting may increase your risk of colon, breast and endometrial cancers. The reasons are not known for certain, but two hypotheses are: excess insulin production, which encourages cell growth, or the fact that regular movement boosts antioxidants in your body that may eliminate cancer-causing free radicals.

 

Another reason for this increased cancer risk is thought to be linked to weight gain. Some of the physiological changes that happen in the body with obesity are alterations in hormones, metabolic dysfunction and inflammation promote cancer.

 

  • Digestion: Sitting down after you’ve eaten causes your abdominal contents to compress, slowing down digestion. Sluggish digestion, in turn, can lead to cramping, bloating, heartburn and constipation.

 

  • Brain Damage: Your brain function slows when your body is sedentary for too long. Just like all the cells in your body, the brain needs fresh oxygenated blood to function at its best level. When this does not happen, the trigger to release of brain- and mood-enhancing chemicals is effected.

 

  • Posture Problems

 

Strained Neck and Shoulders: It’s common to hold your neck and head forward while working at a computer or cradling a phone to your ear. This can lead to strains and pain in your neck and shoulders. This forward head position also affects the arms and hands.

 

Back Problems: Sitting puts more pressure on your spine than standing. It’s estimated that 40 percent of people with back pain have spent long hours at their computer each day. The discs in your back are meant to expand and contract as you move, which allows them to stay hydrated. Sitting compressed decreases flexibility, which may lead to herniated discs, sciatica and degeneration of the spine.

 

  • Muscle Degeneration: Standing requires you to engage your abdominal muscles, which go unused when you sit, ultimately leading to weak core strength.

 

  • Hip Problems: Your hips also suffer from prolonged sitting, becoming tight and limited in range of motion. In the elderly, decreased hip mobility is a leading cause of falls. Prolonged sitting does nothing for your gluteal muscles, which may become weakened, and will affect your stability, strength and balance.

 

  • Leg Disorders: Sitting leads to poor circulation in your legs, which can cause swelling in your ankles, varicose veins and blood clots known as deep vein thrombosis (DVT).

 

  • Weak Bones: As our body ages, we lose bone density. Sitting for long periods contributes to this loss and causes osteoporosis. Walking, running and engaging in other weight-bearing activities lead to stronger, denser bones.

 

Get out there and start moving. Being sedentary is not part of living life to the fullest. While a brief period of sitting here and there is natural, long periods of sitting day-in and day-out seriously impact your health and shorten your life. QCBN

 

 

By Dr. Amy Tarquinio

Dr. Amy Tarquinio is a chiropractor in Prescott, Arizona. For more information or to schedule an appointment, please contact her office, Aligned For Life at 928-443-7717 or visit dramyt.com. References for this article are available at our office.

 

 

Yavapai County Leads Arizona in Financial Health

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Experts say there is more to financial health than simply how much income individuals generate in a given year. It has a lot to do with where you live and your neighbors. SmartAssets, a personal finance company based in New York, did a survey on Arizona counties and discovered Yavapai County came out on top.

 

Rank County Debt as % of Income Bankruptcies Poverty Rate Unemployment Rate Financial Health Index
1 Yavapai, AZ 1.45% 1.59 15.10% 4.90% 70.56
2 Cochise, AZ 1.28% 1.55 16.90% 6.10% 67.76
3 La Paz, AZ 0.85% 0.89 22.20% 6.00% 64.89
4 Coconino, AZ 1.71% 0.99 19.50% 5.90% 62.89
5 Mohave, AZ 1.43% 2.02 17.40% 6.60% 62.81
6 Maricopa, AZ 1.81% 2.33 16.30% 4.50% 62.02
7 Pinal, AZ 1.83% 2.56 15.80% 5.50% 60.76
8 Pima, AZ 1.52% 2.18 18.70% 4.90% 60.32
9 Gila, AZ 1.31% 1.66 21.30% 7.20% 58.00
10 Graham, AZ 1.59% 1.06 22.90% 6.70% 56.44
             

“To find the most financially healthy places, SmartAsset took a holistic approach, considering debt as a percent of income, bankruptcies per 1,000 people, poverty rates and unemployment rates in our analysis,” said Steve Sabato, spokesman for the company. “To calculate debt as a percent of income, we divided debt per capita by income per capita. To calculate bankruptcies per 1,000 people, we divided total bankruptcies by the population, and multiplied that number by 1,000.”

The scoring was based on 100 percent being perfect, Sabato said.

AJ Smith, the vice president of financial education, said the studies are helpful for the average person. “We produce these studies to help get people talking about issues like home buying, retirement and investment. This study shows the financial health of each county and can help someone in Arizona see some local perspective on how the counties in the state stack up relative to each other.

 

He said it is important to know the financial health of a person’s own county. “Counties that perform well in this study will usually have low unemployment, bankruptcy, poverty and debt rates, which sends a positive signal about the local economy.”

 

“The methodology used to calculate the Financial Health Index, we weighted debt as a percent of income 10 percent, bankruptcies 35 percent, poverty rates 45 percent and unemployment rates 10 percent. We ranked the counties on each of the categories and then indexed each category,” Sabato said.

 

“In the study, a financially healthy county means people there have low average debt as a percent of income, along with a low chance of being affected by personal bankruptcies, poverty or unemployment,” Sabato said. QCBN

 

 

By Patty McCormac, QCBN

 

The sources used for the survey include: Bureau of Labor Statistics, U.S. Census Bureau, 2015 Small Area Income and Poverty Estimates (SAIPE) Program, Federal Reserve Bank of New York, U.S. Bankruptcy Courts

 

Giving the Gift of Bliss, Health, Relaxation

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The holidays have arrived and with them come the joys of family, friends, parties and gifts. The holidays can also bring stress and pain – achy shoulders from carrying bags packed full of gifts; tired feet from walking for hours in and out of stores; and sore backs from loading and unloading and getting in and out of the car.

But there is a simpler way to give loved ones, friends and coworkers gifts they will really appreciate:

Gift cards. Gift cards are more popular than ever this year, and maybe the best gift for almost everyone on your gift-giving list. And the truth is, most of us spend a lot of time and energy trying to pick the perfect gift, which leads to more holiday stress and, often, overspending.

A recent article in Money Magazine highlighted an online survey that showed while most gifts received only have a 25 percent approval rating by the receivers, gift cards have at least double the approval rating! Additionally, the AARP reports that more than 40 percent of people put gift cards at the top of their holiday wish lists this year. This means the odds are good that when giving gift cards, you will be giving a gift that is truly appreciated.

Here are just a few more reasons to purchase gift cards:

  1. Gift cards don’t weigh much. No need to strain your back and shoulders carrying around numerous bags of presents.
  2. Gift cards are environmentally friendly. Save the environment from all of the wrapping paper, boxes, packaging and more by buying gift cards that can be reloaded or recycled and are packaged in easily degradable paper.
  3. Gift cards save time, money, energy and your back. Less to wrap means less time and money spent purchasing gift wrapping and supplies. It also means less strain on your back as there is less need to bend over the table or sit on the floor for hours wrestling with paper, tape and bows.
  4. Gift cards require a personalized note. Well, you can give a gift card or gift certificate without inserting them into a card, but why waste the opportunity to tell someone how much you love and appreciate them? Personalize the gift by handwriting a note in a card and including the gift card.
  5. Gift cards can be individualized. Do you know someone who loves to get a massage? Give them a gift card that allows them to choose when and where and what kind of massage they want. Or someone who loves to go to the movies? Give them a gift to a card to their local theater. You get the point. Gift cards are a great way to give each person on your list a personalized gift. And, if you follow up with the same type of gift card on their birthday, you will become their new favorite gift-giver.
  6. Gift cards can be used at multiple places. Unless you are giving a card from a one-place shop, most gift cards can be used at other locations.

Not sure how to pick the perfect gift card? Here is one suggestion: Give the gift of health and relaxation to your loved ones, friends and co-workers by giving them one or several massage therapy sessions. Why is massage such a great gift? Here are just a few reasons:

  1. A massage gives the receiver permission to relax. Although we all know the importance of taking care of ourselves, most of us don’t take the time to do it. Sometimes, we don’t feel like we can just “check out” and take time for ourselves. Scheduling a massage gives permission for us to relax while bettering our health.
  2. A massage gift certificate for massage can be used when convenient. We all have busy lives. A gift certificate for a massage is a great way to give someone a break from the busyness of life – on their schedule.
  3. A massage allows us to connect with ourselves. A massage therapy session can be a transformative experience – pain is relieved, thoughts are pondered or put aside, relaxation is embraced, a sense of well-being is encouraged.
  4. Massage is good for just about everyone. From the elderly to the teen, massage promotes health and wellness throughout the body.
  5. A massage gift card is an appropriate gift for almost all types of relationships. It’s a way of saying you deserve a break, you deserve to relax. You don’t have to know what style of clothing or type of books, music or movies someone likes. A massage is a universal gift of caring.
  6. A massage is a gift of health. Many of us know people who suffer from various health conditions. Giving a massage gift certificate is a way of saying you care and wish the best for them.

Getting a massage can be the best part of someone’s day. In the words of Doris Day, “The best things to do with the best things in life is to give them away.” (And, while you are buying massage gifts for others, schedule a massage or two for yourself.) QCBN

By Mark Love

Mark Love is the owner of Massage Envy Spa Prescott, located at 120 E. Sheldon St., near Sprouts grocery store. For more information on the benefits of massage and to schedule an appointment with a massage therapist, visit MassageEnvy.com or call 928-778-ENVY (3689).

 

Mark Love is the co-owner of Massage Envy Spa Flagstaff, located at 1235 S. Plaza Way in the University Plaza Shopping Center next to Safeway. For more information on the benefits of massage and to schedule an appointment with a massage therapist, visit MassageEnvy.com or call 928-526-ENVY (3689).

 

 

 

Research Linking Exercise to Reduced Hearing Loss

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Researchers have shown us that exercise is good for your hearing! We all know that regular exercise helps reduce weight gain, improves bone density, increases cardiovascular fitness and even helps to support your immune system. Now, the results are showing that lack of aerobic exercise in mice caused the structures inside the hearing organ (cochlea) to collapse or deteriorate. The hair cells or nerves that pick up sound and change it to electrical signal and the strial capillaries, which provide the blood flow to the cochlea were not as productive in the sedentary mice. The strial capillaries take the necessary oxygen to the auditory system, which is essential for the function of the hearing organs.

The mice that exercised showed a five percent hearing loss in their lifetime, while the mice that were not allowed to exercise experienced a 20 percent hearing loss. Now, researchers believe that 70 percent of hearing loss in people over 70 years is related to the loss of these important structures. The researchers also noted that age related inflammation in the less active mice was more significant than in the active mice.

 

Cardiovascular Health

 

Cardiovascular health seems to be one of the secrets to keeping the body and all of its intricate organs happy. The body needs oxygen to maintain a state of functional health. The body at rest does not challenge the heart enough to keep the oxygen rich blood flowing to all the distant tiny areas (like the hearing organs) that are dependent on a continual supply of fresh oxygen. The aging process promotes saggy skin, right? So, think about your insides; they are probably saggy, too. If the outside of our body teaches us anything, it is that “things are a’changing.”

How does blood full of life-giving oxygen easily travel down the arteries that branch out into smaller and smaller areas to tissue changing into tiny capillaries when the resistance of the artery walls is no longer there? The heart must maintain strength to pump the blood all over the body. As we age, there is a reduction in total body water; thus, less fluid in the bloodstream, causing a reduction in the amount of blood we have. The reproduction of the blood cells is reduced as we age, which is problematic if there is blood loss or anemia. If we simply let things go as they go, we fall into poor cardiovascular health.

 

 

 

Brain Energy

It is important to remember that the brain is dependent on oxygen delivered from blood. The brain is responsible for taking all the sound you hear and converting it into signals that make sense. It has to work hard to decipher the speech sound and separate it from background noise. This requires a healthy brain that is able to transfer information from one area to the other in a timely manner. It needs to race the information to the necessary area of the brain so you will be able to understand the current sentence and not need to stop to figure out the previous sentence that was said. As we age, speed of processing is compromised naturally but with consistent fresh supply of oxygen this is less noticeable. When an area of the brain is not consistently provided oxygen, the nerves degenerate and are never able to be used again.

 

What Type of Exercise Helps Hearing?

The important part of exercise is not what you do but that you do something on a regular basis. You can walk, bike, run or go to a class at the gym. It does not really matter what you do, so pick something that you like and create the habit to do it. The important thing is that you make it part of your normal routine. Think of it as the daily norm similar to taking a shower, brushing your teeth, eating, drinking and, of course, exercising. Make exercise one of your normal daily activities.

During your exercise, it is important to use large muscle movements for at least 20-30 minutes five days a week. Walk for 10 minutes, turn around and go back – and magically, you have your 20 minutes of exercise! Stretching helps blood flow to your muscles and other structures, which are necessary to have a full and happy life. Simple, gentle stretches help wake the muscles and increase blood flow at the same time! You are the only person who can change your blood flow, so make it your choice today! QCBN

By Karon Lynn, Au.D.

 

Introducing YRMC’s HealthConnect for Community Outreach

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 Cadu Medina may well be the new, friendlier face of marketing. After four years in the San Francisco office of Young & Rubicam – a global advertising agency – Medina and his family relocated to Prescott, where his wife had spent her childhood. Here, the 40-something Medina launched craf2m (cadumedina.com), a marketing strategy and coaching firm.

“Becoming a marketing coach changed everything for me – in business and in every other way,” Medina said. “To reframe an expression, ‘It’s not just business. It’s personal.’”

This was the kind of experience and passion Yavapai Regional Medical Center (YRMC) wanted to assist with the development of its new blog, YRMC HealthConnect (yrmchealthconnect.org). The blog – recently redesigned by a multi-disciplinary team, including craf2m – has a new look and more mobile friendly features. It’s also connecting people throughout the community to YRMC in more significant ways.

What does a blog like YRMC HealthConnect offer that other forms of community outreach channels do not? According to Medina, it’s the opportunity to engage with readers through stories. “Content marketing,” as it’s called, is effective because it allows organizations to develop more personal, deeper and meaningful relationships with their customers.

“The marketing industry walked away from this for a while,” Medina said. “Marketers were talking at their customers rather than talking with them. Content marketing has changed this. We listen to our customers, refine our message to give customers what they want, and ultimately provide them a better product or service. What impressed me about YRMC is that their team gets this. That’s why I was so excited to be part of this project.”

The YRMC content marketing strategy gives readers the opportunity to subscribe to YRMC HealthConnect and receive new content directly on their smart phones or tablets. In fact, 60 percent of blog content is viewed on mobile devices.

From YRMC HealthConnect, readers also can connect to YRMC’s vast social media network, including:

  • com/YavapaiRegionalMedicalCenter
  • com/YRMCYourHealthyKitchen
  • com/PonderosaPediatrics
  • com/MyHealthMascot (Wellby Yavabear)
  • YRMC’s YouTube Channel (youtube.com/channel/UCZGC2lYqCa4FaM8EWhuK9_g)
  • com/yrmcquadcities

“We knew the content marketing approach would be very compatible with YRMC’s relationship with our community,” said Ken Boush, YRMC’s director of marketing and communications. “Because of that, YRMC HealthConnect has quickly become a destination for many people in our community. We deliver up-to-date, rich content on the blog. There are interesting patient profiles and features on new, innovative YRMC services. Lots of readers explore YRMC’s popular nutrition program, Your Healthy Kitchen, on HealthConnect. Our readers also learn about new doctors in the community and check out our calendar of health care presentations from top medical experts. And let’s face it, it’s just lots of fun.”

The community agrees. In May, page views on YRMC HealthConnect shot up 129 percent from April. And what stories were people reading on YRMC HealthConnect? The most popular were:

  • Valvular Heart Disease: A Quiet and Dangerous Disorder

 

  • Heart Pillow Encourages Heart-to-Heart Conversations
  • What’s Cooking? Good Food and Good Health in Your Healthy Kitchen!

 

  • NAZ Suns Go Pink for The BreastCare Center at YRMC

 

  • Randy Meyers Embraces a Heart-Healthy Journey

Check out YRMC HealthConnect (yrmchealthconnect.org) and subscribe so you can join the conversation and stay connected to YRMC. QCBN

 

By Bridget O’Gara

Meet Northern Arizona’s Only Expanding Wound Care Center

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Yavapai Regional Medical Center (YRMC) offers many programs that distinguish it from other health care providers, and Advanced Wound Care is no doubt among the top on that list.

“We’re the only wound care program in Northern Arizona, and have been treating patients in Yavapai County since 2008,” said Cheryl Sofonia, MPH, program manager, Advanced Wound Care at YRMC. “Our program offers a medical specialty that meets a huge need for specialty wound care and hyperbaric medicine.”

In 2016, YRMC’s advanced wound care program had 7,376 patient visits. Sofonia predicts the program will exceed these significant numbers in 2017.

“We’ve already doubled our capacity,” she said.

The reason for this expansion? Sofonia attributes the growth to a larger team of providers caring for patients and the extensive wound-care services provided.

“We’re the only provider with not just one, but two hyperbaric oxygen therapy chambers,” said Sofonia.

The hyperbaric chambers – pressurized with pure oxygen – promote healing and fight infections in certain types of wounds. The advanced wound care team may order hyperbaric oxygen therapy as an adjunctive treatment along with wound care treatment. Some of the most common diagnosis are diabetic wounds, compromised skin flaps, soft tissue radionecrosis and acute peripheral arterial insufficiency.

Additionally, later this year, YRMC will open four new examination rooms to assist people who need wound care.

And why do people need specialized wound care?

A patient with a wound that has not begun to heal in two weeks – or is not completely healed in six weeks – is considered chronic. These patients may benefit from the proven, best-practice methodologies utilized by YRMC’s wound care experts.

Thanks to their comprehensive treatment approach, the advanced wound care program has a 97 percent overall rate of healing wounds with an average healing time of 36 days. YRMC’s team treats many types of chronic, non-healing wounds including:

  • Arterial ulcers – typically linked to peripheral artery disease (PAD)
  • Burns
  • Diabetic ulcers
  • Neuropathic ulcers – commonly caused by uncontrolled diabetes
  • Pressure ulcers – injuries to skin and underlying tissue due to prolonged pressure on the skin
  • Surgical wounds – caused by a non-healing surgical incision
  • Vascular ulcers – ulcers on the lower extremities
  • Venous skin ulcers – associated with poor blood circulation from the legs

YRMC’s wound care experts work closely with their patients’ primary care providers to ensure continuity of care. YRMC’s team includes:

  • Francisco Jaume, D.O., an Orthopaedic Surgeon and Medical Director of Advanced Wound Care at YRMC. Dr. Jaume is certified in wound care and hyperbaric medicine.
  • Anthony Brown, D.O., an Internal Medicine Physician with YRMC PhysicianCare. Dr. Brown is certified in hyperbaric medicine.
  • Ritu Gothwal, M.D., an Internal Medicine Physician certified in wound care and hyperbaric medicine.
  • Keith Morse, FNP-C, CWS, a Certified Family Nurse Practitioner and wound specialist.
  • Thomas Rusing, M.D., a surgeon with YRMC PhysicianCare who is certified in wound care and hyperbaric medicine.

Collaborating with this team of providers are 11 registered nurses, a hyperbaric technician and three administrative assistants.

If you have a wound that concerns you, talk to your physician about Advanced Wound Care at YRMC. For more information, call 928-771-4788. QCBN

 

By Bridget O’Gara