Healthy Living JANUARY 2022 - townnews.com
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Healthy Living JANUARY 2022
2 • Healthy Living The Montana Standard
Consider
CARDIO
for heart
and lungs
Build endurance, balance, strength and flexibility with cardiovascular exercise.
C
ardiovascular routines aren’t Mix it up Make it fun
just helpful for our hearts and Switch out the types of movements Every-day routines can become bor-
lungs. They are also beneficial and which day you do them. Incorporate ing over time, so don’t forget to have
to our minds, give us more a blend of strength training, aerobic some fun. Listen to your favorite songs;
energy, help us manage our weight and activities and movement like walking consider taking part in one of the more
reduce the symptoms of depression and or running. Efficient regimens with dance-focused programs that improve
anxiety. lots of variety can have a direct impact cardio health. Treat yourself to gadgets,
The key is starting small, with an on our health, our moods, our energy workout clothes or useful equipment
exercise regimen that makes sense for levels and, down the road, our morbidity like a stationary exercise machine
your level, allotted time and age. You timeline. when you reach a new milestone. Invite
can always build in additional activ- friends, family, children or co-workers
ity for later, once you’ve become more Make it social along; they’ll lighten the mood.
experienced with the cardio routine. Walking is perhaps the easiest way to
make cardiovascular improvements; it’s Your daily routine
Benefits also one of the best exercise routines to Whether you join a gym, or simply
Cardio is best understood through do socially. Those who walk with others exercise at home, give yourself a dedi-
four essential categories: endurance, have far more accountability, tending to cated period of exercise. And if you find
balance, strength and flexibility. Beyond stick with exercise since others depend you’re still too busy to carve out time?
feeling better, there are specific health on their participation. We experience Consider expanding routine activities
advantages associated with these direct social benefits too, since fellow- that can bolster wellness: Park further
exercises, including improved blood ship helps with emotional well being, away at the grocery store. Go faster — or
pressure and diabetes numbers, better combats depression and loneliness, and stay out longer — when you’re walking
lipid profiles, and healthier outcomes supports general mental health. the dog. Forget the cart and carry your
for those suffering from osteoporosis or bags, if you can.
neurocognitive issues.
The Montana Standard Healthy Living • 3
IMPORTANCE OF
EXERCISE
E
xercising is usually thought of as Begin with a regimen that takes into stress reduction to cardiovascular
a way to remain fit, but there’s aaccount other responsibilities. Eventu- health. The American Heart Association
broad range of benefits beyond ally, you could settle on a full hour each recommends some 150 minutes of mod-
that, including better health, a day, or perhaps more, depending on erately intense aerobic activity per week,
reduction in stress and mood enhance- your personal parameters. Adding time a goal that’s easily achieved with the
ments. in small intervals smooths the transi- right kind of regimen at your local gym.
Our busy lives can make it difficult tion, and keeps new gym members from Regular workouts provide opportuni-
to get to the gym, but it remains one of wearing down early on. ties for reflection and problem-solving,
the most important things you can do in Make sure you exercise three to five while exercise also releases endorphins
terms of self care. times a week for maximum positive — a group of neurotransmitters that
impacts. make us feel good.
Getting started No matter the approach, give your- In both cases, significant stress
If you’ve settled into a more sedentary self some down time for recovery. reduction can follow. Visits to the gym
lifestyle, it’s critical not to overdo it Also, remember that these daily goals can also increase self confidence, help
when beginning a new exercise pro- — whether it’s a half hour, an hour or you wind down and relax, improve
gram. There’s a period of adjustment, more — don’t have to happen all at once. your mood and address a mild sense
both in terms of determining the right Breaking exercise routines into smaller of depression, according to the Mayo
schedule and in finding the right dura- chunks can help you stay on the right Clinic.
tion and limits for your routine. Overdo track when other duties call. Think of it almost like motion-based
it, particularly early on, and you might meditation. A trip to the gym takes your
risk becoming overwhelmed and end Your path to well-being mind off the distractions and irritations
up right back on the couch where you Physical activity unlocks the secrets of the day, while giving you a chance to
started. to better living in so many ways, from set and achieve regular goals.
Exercise provides
many health benefits
besides keeping fit.
4 • Healthy Living The Montana Standard
Are you taking
too many
supplements?
It’s a strategy that may backfire
and wind up defeating your
intent to boost health.
HEIDI GODMAN A risky strategy
Harvard Health Letter Taking supplements comes ARE YOU DIZZY OR DO YOU HAVE
E
xercising, eating
with health risks automatically.
The ingredients are a
DIFFICULTY WITH BALANCE?
right, managing gamble. Despite labels, you
stress, and sleep- can’t be sure what’s inside a
ing well: they’re supplement; the FDA doesn’t
the mainstays of a require manufacturers to prove
healthy lifestyle. Taking lots what’s in their products before
of dietary supplements should selling them, let alone prove
not be added to the list; there’s whether the supplements are
little scientific evidence to sup- safe or effective. And some
port it. Yet many Americans supplements contain hidden
make excessive supplement medications. As we reported
intake a key component of their in January 2021, a study of 10
health regimens. products promising improved
In national health surveys brain function found they con- These problems can be related to aging, concussions,
conducted in 2017-2018, 25% tained potentially inner ear infections, or more commonly, positional
of people age 60 or older dangerous prescription drugs vertigo (BPPV). Make the decision to FEEL BETTER and
reported using four or more unapproved for use in the see our vestibular specialist, today!
supplements. That’s on the United States.
lower end of the spectrum for Supplements can inter-
some people. “I see patients fere with your medications.
taking seven to 20 supplements Some supplements increase 406.494.7050
a day. They are reluctant to or decrease the effect of pre-
Sarah Siewing, DPT
www.lonepeakpt.com
give them up because they scription drugs. For example:
believe supplements are as “Omega-3 fatty acids, vitamin
effective as prescription medi- E, ginseng and ginkgo biloba
cation,” says Joanne Doyle can increase the effect of bleed-
Petrongolo, a pharmacist at ing if you take blood thinners,”
Harvard-affiliated Massachu- Doyle Petrongolo says. “St.
setts General Hospital. John’s wort can increase blood
The Montana Standard Healthy Living • 5
Taking a large number of supplements
multiplies health risks and comes with additional problems.
levels of antidepressants like intake. A healthy diet is usually to heart problems; too much the National Institutes of Health
fluoxetine (Prozac), sertraline enough to meet the Recom- vitamin E may cause bleeding in (www.health.harvard.edu/sups).
(Zoloft) and citalopram (Celexa), mended Dietary Allowance the brain; too much vitamin B6
and cause side effects.” (RDA) of most vitamins and may lead to nerve damage. What about taking
minerals. For example, eating a multivitamin?
Bigger isn’t better a medium baked sweet potato What you should do “Just taking a multivitamin
Taking a large number of provides 1,110 micrograms Talk to your pharmacist or may help fill gaps in your diet,
supplements multiplies health (mcg) of vitamin A, exceeding doctor before starting a supple- although it won’t be as effective
risks and comes with additional the RDA for adults 51 or older ment to make sure it won’t inter- as getting nutrients from food,”
problems. (700 mcg for women, 900 mcg fere with your health or with Doyle Petrongolo says. “But if
It may be difficult to manage for men). your current medications. taking one vitamin pill leads to
a lot of pills. This can cause you But many multivitamins If you take a vitamin or min- taking many more — maybe
to miss doses of prescription contain 1,000 mcg of vitamin A. eral, look at the label. “Find the because you’ve joined a vitamin
medications. “And if you take a multivitamin total milligrams of each nutri- club or been influenced by
A large regimen may be hard and other supplements that also ent and add them to any other direct-to-consumer advertising
on your body. “If you take a lot contain vitamin A, or fortified supplements you’re taking, plus — it could lead to risks.”
of supplements, the fillers in the cereals, juices, protein bars, or the total nutrients you normally It’s not that all supplements
tablets and capsules may prevent shakes, you could triple or qua- get from your diet, and then are without benefits. For some
the active ingredients from being druple your intake. High vitamin compare it to the RDA,” Doyle people, specific supplements
absorbed, so the products may A intake is associated with Petrongolo advises. may offer some chance of ben-
not really be working for you. osteoporosis and hip fractures, You’ll find nutrient RDAs efit, and little risk. But don’t go
Some people may experience and could lead to liver prob- by checking out the Harvard overboard. For more informa-
stomach problems or other side lems,” Doyle Petrongolo notes. Special Health Report Making tion on who might benefit from
effects from the fillers,” Doyle High doses of other supple- Sense of Vitamins and Miner- specific supplements, consult
Petrongolo says. ments can also be dangerous. als (www.health.harvard.edu/ our Special Health Report, men-
You may overdo it on nutrient Taking extra calcium may lead vm) or Dietary Fact Sheets at tioned above.
Butte Native Wellness Center
provides primary and mental
health care along with
substance use treatment that
combines both traditional
and contemporary practices.
• Butte’s Newest Urban Indian Health Clinic
• Behavioral Health Care including Substance Use Recovery
• COVID-19 Testing and COVID-19 Vaccinations
Now taking
New Patients
6 • Healthy Living The Montana Standard
Are home pain relief gadgets safe for use?
Some make big promises, but may pose big health risks. Here’s what to watch for.
HEIDI GODMAN What’s the risk? medicine, but it’s not well established for
Harvard Health Letter Like any industry, the pain relief pain relief. “The evidence is weak,” Dr.
industry has some bad actors who prey on Binder says.
Desperate times call for desperate mea- vulnerable populations — and that means Radiofrequency (RF). For pain relief,
sures. That’s how many people feel when trouble. Some possible outcomes: doctors sometimes use the heat waves of RF
they have chronic pain; they’ll try anything The product doesn’t work. No matter in procedures to dull specific nerves in the
to get rid of it. For some, the desperate how many great testimonials a product spine. “But RF is not a do-it-yourself home
measure is buying a gadget promising receives, it might not work — because treatment,” Dr. Binder warns.
to ease aches and pains with the push of it’s not right for you or your condition, or
a button. If that’s your strategy, beware: simply because it’s junk. Before buying
the move may come with more risks than You lose a lot of money. Some pain Talk to your doctor before buying a pain
relief. relief gadgets cost hundreds or even thou- relief gadget. “Print the ad and bring it to
sands of dollars. an appointment,” Dr. Binder advises. “The
What’s out there? Using the product is dangerous. doctor can assess whether it makes sense,
You can find a wide range of pain relief People with particular conditions should if there’s a prescription version of the
gadgets to use at home. There are devices avoid some types of devices. For example: device that would be safer, or if there’s an
claiming to interrupt pain signals to the “You wouldn’t want to put anything with alternative treatment that would be better.”
brain with “bio-antennas” embedded in electrical stimulation near a pacemaker. Another idea: try certain technologies at
skin patches; squeeze pain away with And your doctor needs to weigh in before a physical therapy clinic before buying a
compression cuffs; or eliminate pain with you use devices that squeeze your legs if home version. One example is transcutane-
ultrasound technology, electrical stimula- you have impaired circulation, swelling ous electrical nerve stimulation (TENS),
tion, heat, lasers, vibration, pressure, light, of the legs, or a history of blood clots,” which uses tiny electrical shocks on the
radiofrequency, infrared rays or pulsed Dr. Binder says. “If a product uses heat, skin to interrupt pain signals. It doesn’t
electromagnetic fields. you could burn yourself if you have nerve work for everyone.
These devices often have credible- damage and can’t feel your skin getting Also: make sure a high-tech device is
looking, convincing ads that tout clinical hotter.” FDA-approved (which means it’s safe and
evidence and testimonials from doctors. Using the product keeps you from effective), not just listed or registered with
While there could be something to those seeking medical care. “If you buy a pain the FDA, which is required of all home
claims, don’t believe them without doing relief device and skip seeing a doctor health devices. You can look up devices at
some digging. about your condition, it might delay an the FDA database (www.health.harvard.
“The problem is there are doctors who important diagnosis and needed treatment,” edu/device).
will accept money to conduct a small study, Dr. Binder points out.
and then say a treatment helps, but that’s What fills the bill?
not evidence. The kind of validation Avoid these A home TENS machine is the only high-
that’s important is a large study in Be suspicious if you see advanced tech pain relief device Dr. Binder feels
a well-respected, peer-reviewed medical technologies in a home pain relief comfortable recommending. “Ask your
medical journal,” says Dr. device. For example, Dr. Binder recom- doctor or physical therapist which voltage
David Binder, a physiatrist mends staying away from gadgets that use is safe for your particu-
and director of innovation the following technologies. lar condition,”
at Harvard-affiliated Light therapy. Light therapy has he says.
Spaulding many important uses in
Rehabilitation
Hospital.
The Montana Standard Healthy Living • 7
Benefits of giving blood
S
uperheroes walk among
us, but you won’t find
them in capes or masks.
Instead, they donate
life-saving blood to help oth-
ers.
According to the American
Red Cross, a single blood
contribution can save as many
as three lives. Donations are
allowed five times a year,
meaning you could potentially
end up impacting hundreds
and hundreds of people over
the course of your lifetime.
Here’s more information on
how to become a super hero,
too.
Inside the numbers
You might not know, but
blood donations are seasonal.
The numbers plummet during
the busy travel season each
summer; inclement weather
plays a role, too. But even on
sunny spring days, fewer than
10 percent of those who are A single blood contribution can save as
many as three lives.
Take
eligible actually donate blood,
according to the American
Red Cross. The non-profit needed. If you don’t know
conducts more than 200,000
annual blood drives in an
your type, helpful technicians
at your hometown blood bank Yourself
effort to combat this critical
shortfall. Some 80 percent of
their donations come from
can provide a test.
Building trust
furTher
mobile sites set up in local Hospitals, blood banks and
communities. The Red Cross organizations like the Red
provides blood to some 2,700 Cross take precautions when
hospitals across America. collecting, processing, test-
ing and distributing blood.
Why you should This ensures your good health
Depending on your blood through the procedure, but
type, you might be providing also the safety and effective-
a critical resource for patients ness of the donation once
who don’t have ready access it arrives. Blood is compre-
to a badly needed transfu- hensively analyzed in labs to
sion. (For instance, only seven establish a definitive type,
percent of Americans are since they can’t be mixed, but
O-negative, the so-called also to check for infectious Results and patient experience may vary.
universal blood type that can diseases. Provided information The safety and efficacy of CoolSculpting and CoolTone in
combination have not been evaluated by the FDA
be used by anyone.) In times is kept strictly confidential; Bianca was treated with CoolSclupting on her Flanks and CoolTone
on her abdoment. Before and after photos are not of Bianca
of crisis, these donations are none of it can be released
particularly important. without your permission, Woods’ Rose Wellness Center
Medical institutions can unless directed by a judge. So
be overwhelmed by patient whether you’re giving blood at (406) 565-5985
emergencies or surgery- in the offices of an area health- 124 S. Main Street, Butte, MT 59701
related infusions, requiring a care provider or at a Red Cross www.woodsrosewellness.com
large amount of donor blood. mobile drive, you can be con-
But blood is actually always fident in the process. CALL TODAY TO SCHEDULE YOUR FREE CONSULTATION!
8 • Healthy Living The Montana Standard
SMART CHANGE | HOLIDAY RESOLUTIONS
5 small food swaps can make you
INSTANTLY HEALTHIER
EATINGWELL.COM
Y
ou really can stick with that “get
healthy” New Year’s resolution
you make without gimmicks, or
a big outlay of money or time.
Making a few simple changes in may be all
it takes.
Swap Out: Butter
Swap In: Olive or Canola Oil
Not all fat is bad. Opt for unsaturated
(e.g., olive or canola oil) over saturated
fats, such as butter. Here’s a nutrition
breakdown: 1 tablespoon of olive oil has
14 grams fat, 2 of which are saturated; 1
tablespoon of canola oil has 14 grams fat,
1 gram saturated; 1 tablespoon butter has
11 grams fat, 7 of which are saturated. But
because all fats are loaded with calories to ensuring that your choice is a true whole
(119, 124 and 100 calories respectively), grain is to check the ingredients list: the
still use them in moderation. term “whole” or “whole-grain” should pre-
cede the grain’s name, such as “whole-grain
Swap Out: Refined Grains rye.”
Swap In: Whole Grains Swap Out: Salt
Refined carbohydrates, such as white Swap In: Fresh or Dried Herbs
bread and sugary sweets, may be just as and Spices
bad for your heart and arteries as cream and
butter — that’s one reason to limit them. Whether you have high blood pressure
But there are also reasons to pick whole or not, it’s wise to watch your sodium
grains over refined grains. People who eat intake. The USDA’s dietary guidelines
plenty of whole grains tend to be leaner for Americans recommend consuming
and have a lower risk of heart disease than less than 2,300 mg (about 1 teaspoon
those who don’t. What’s more, whole grains salt) daily. While not always a perfect
— like brown rice and bulgur — have their replacement for salt, distracting your
bran intact and thus have more fiber, B vita- palate with chopped fresh or dried herbs
mins, magnesium, zinc and other nutrients. and spices can help ease the transition to
Appealingly brown-colored bread or lower-salt cooking by waking up other
crackers labeled “multi-grain” or “cracked flavors. Get creative with seasoning
wheat” are sometimes made mostly from blends, found in any spice aisle; just
refined white flour. The only reliable guide make sure they’re labeled “salt-free.”
The Montana Standard Healthy Living • 9
Not ready to go salt-free? Get started
with this easy tip: don’t add salt if you
can’t taste it. A little salt goes a longer
way if it’s sprinkled on a food just
before serving; skip it while you’re
cooking.
Swap Out: Full-Fat Dairy
Swap In: Low-Fat Dairy
Dairy products like milk, sour cream
and yogurt are a good source of calcium,
a bone-strengthening mineral most of us
don’t get enough of. Choosing low-fat
dairy products and nixing the full-fat ver-
sions is an easy way to cut saturated fat
in your diet (saturated fat may boost your
risk of heart disease). Plus, recent research
suggests that replacing full-fat dairy with
low-fat dairy may also help lower blood
pressure.
Swap Out: Steak Stick to the first part of any restaurant menu — the appetizers, small plates and salads — when dining out.
Swap In: Salmon
Use self-control
while dining out
I
t’s far easier to eat healthy foods nutritional. It’s always easier when you
and practice portion control in have someone on your team.
your own kitchen, but less so in
an office setting when everyone is While you’re eating
heading out to the hot new lunch spot. Make conversation. You can’t eat
You are bound to be starting a new when you’re talking. Take smaller bites
diet just as someone brings in a dozen while you are eating, and thoroughly
Fotolia via Tribune News Service donuts to brighten up a Monday or a chew your food. It takes time for a
Trading one 3-ounce serving of steak for the same-size huge cake to celebrate a co-worker’s message of fullness to travel from your
serving of salmon will save you about 8 grams of birthday. The good news is there are stomach to your brain, and this gives
saturated fat. steps you can take to get a better handle the body a chance to catch up. If the
on what you should — and shouldn’t — portions are unavoidably large, offer
eat when you’re away from home. to share your order with a nearby col-
Yes, red meat is a great source of league. If no one will take you up on
protein and iron (a mineral essential for Before you eat the offer, commit to taking some of it
getting oxygen from the lungs to cells We’re all tempted by sugary or fatty home to eat another time.
throughout the body), but it’s also a big foods with little nutritional value,
source of saturated fat in many people’s but it’s far worse if you arrive with After you eat
diets. You don’t have to give up your an empty stomach. Drink a cup of If it’s possible, tell everyone that you
steak all the time, but trading one 3-ounce water or eat something healthy like are walking back to the office, rather
serving of steak for the same-size serving a small apple before dining out. Por- than riding. Post-meal exercise helps
of salmon will save you about 8 grams tion control is easier when you’re not work off some of your just-ingested
of saturated fat. That serving of salmon starving. Stick to the first part of any lunch, while also increasing general
also delivers heart-healthy omega-3 fats. restaurant menu — the appetizers, wellness. When you get back, skip
(Omega-3s have also been linked with small plates and salads. The deeper the elevator for the stairs. This kind
better eye health and hearing as you age you go, the larger the portions. (Worse: of cardio can help burn even more
and may even help boost your mood.) You’ll eventually land on the desserts!) calories, instead of converting them
Pay attention to the calorie counts to fat. Avoid desserts or snacking, two
EatingWell is a magazine and website included on most menus nowadays. every-day hazards in any workplace.
devoted to healthy eating as a way of life. Consider making a pact with someone Revert to drinking water. It helps
Online at www.eatingwell.com. else to split a meal at the restaurant, or with food digestion and can suppress
to order something smaller and more your appetite.
10 • Healthy Living The Montana Standard
Expand your
healthy
cooking oil
choices
Peanut, walnut, sesame,
and other oils keep meals
interesting
HEIDI GODMAN
Harvard Health Letter
B
y now you know and monounsaturated fat varies
that a healthy diet among oils. For example, olive,
should focus mostly avocado and safflower oils are
on plants — vegeta- high in monounsaturated fats;
bles, fruits, legumes, corn and soybean oils are high
nuts and seeds. The same in polyunsaturated fats.
applies to cooking fats: stick to Some oils — such as
oils extracted from plants, such soybean, canola, walnut, and Myth: I don’t have any symptoms of breast cancer
as olive or canola. You don’t flaxseed — are rich in a plant- or a family history, so I don’t need to worry about
have to limit yourself to those based omega-3 fatty acid called having an annual mammogram.
two; there’s a whole garden of alpha-linolenic acid (ALA), Fact: The American College of Radiology
options that can add variety and which may promote brain and recommends annual screening mammograms for
flavor your meals. heart health. all women over 40, regardless of symptoms or family
history. “Early detection is critical,” says Dr. Sarah
What’s in plant oils? Which oil is healthiest? Zeb. “If you wait to have a mammogram until you
Plant oils are made of fatty The FDA allows oil makers have symptoms of breast cancer, such as a lump
acids. A small portion is satu- to advertise the claim that daily or discharge, at that point the cancer may be more
advanced.” According to the American Cancer
rated fat — the kind that can consumption of oils containing Society, early-stage breast cancer has a five-year
raise LDL (bad) cholesterol. 70% oleic acid, when substituted survival rate of 99 percent. Later-stage cancer has a
The rest is a combination of for oils high in saturated fat survival rates of 27 percent. More than 75 percent of
polyunsaturated fats (famous (like butter or coconut oil), may women who have breast cancer have no
for lowering LDL) and mono- reduce the risk of heart dis- family history.
unsaturated fats (such as oleic ease. Similar health claims are
acid), which may have some allowed for soybean oil, because 3D MaMMography
ability to increase HDL (good) of its ALA content. of
cholesterol. Both types of But you don’t need to Southwest Montana, Inc.
healthy unsaturated fat help fight consider a particular nutrient
inflammation. makeup when choosing a plant 800 W. Platinum, Unit D • Butte • Ph. (406) 299-3302
The ratio of polyunsaturated oil. “It’s not going to make aThe Montana Standard Healthy Living • 11
difference in terms of health, bitter, lose nutrients and release pistachio or walnut) and sesame They are called simply “olive oil”
especially if you eat a healthy diet smoke. Most oils have a “smoke oil. “Sesame oil is fragile. When I or “light olive oil” — the latter
that includes nuts and fish; you’re point” between 400 and 500 grew up in Hong Kong and we’d named only for its light color.
already getting a mix of polyun- degrees. “You won’t reach that make noodle soup, we’d add Refined olive oils are sturdiest for
saturated and monounsaturated point unless you are heating oil sesame oil on top just before we cooking.
fats,” says Teresa Fung, adjunct very high to deep-fry food. You ate it — not during cooking. That
professor in the Department of lose the oil’s health benefit when way the oil retained its flavor,” When should you
Nutrition at the Harvard T.H. the high temperature breaks down Fung says. use each one?
Chan School of Public Health. fatty acids. Also, deep-fried foods The type of plant oil you use
Keep in mind, though: Plant absorb oil and add more calories Understanding olive oils depends on the dish and your
oils are healthy fats, but like all to your meal,” Fung says. Olive oil is high in antioxidants preference. Some cuisines rely on
fats, they’re high in calories. One Sturdy oils good for saute- and monounsaturated fats. The certain oil flavors. For example,
gram of fat has more than twice ing, stir-frying or roasting foods oil comes in several grades. You use
the number of calories as one include avocado, canola, corn, can tell them apart only by their almond, peanut, or sesame
gram of carbohydrates or protein. grapeseed, regular or light olive names. oil in Asian food;
For each tablespoon of olive or oil (not virgin or extra-virgin), Unrefined olive oils, olive or sesame oil in Middle
canola oil you’re getting about peanut, rice bran, safflower, soy- extracted from the paste of Eastern food;
120 calories per tablespoon, so bean and sunflower oils. pressed olives, are the most fla- olive oil in Mediterranean
calories can add up quickly. Oils that have a low smoke vorful. The highest grade is called food.
point can lose flavor and structure “extra-virgin olive oil” or EVOO. If you want a neutral oil that
Cooking stability quickly at high heat, so they’re “Virgin” olive oil is a lower grade won’t overpower food, use avo-
One thing that differentiates better for drizzling on food or with some impurities. cado, canola, grapeseed, safflower
various plant oils is their stability using in a salad dressing. These Refined olive oils, treated or sunflower oil. For a stronger
when used in cooking. include flaxseed oil, extra-virgin with heat and chemicals to flavor, try flaxseed or nut oil. A
High heat causes molecules in or virgin olive oil, certain nut oils remove impurities, have less good way to experiment: try vari-
oils to break apart, burn, become (almond, hazelnut, macadamia, flavor than unrefined olive oil. ous oils in a salad or on bread.
Olive oil is high in antioxidants and monounsaturated fats. The oil
comes in several grades. You can tell them apart only by their names.
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DIET
and your
TEETH
Diet plays a key role in avoiding periodontal disease, a serious issue with the gums that can lead to the loss of your teeth.
W
hen you think of food and Saliva’s role help stave off the effects of periodon-
oral health, brushing and Saliva helps wash leftover food from tal disease, which infects the pockets
flossing always come to our teeth and mouth, and dilutes acids around the roots of our teeth. The gums
mind. But what’s in the found in food and drinks that can then pull away from the tooth, causing
food itself can play a significant role, impact our dental health. More saliva them to loosen and fall out. But what
too. is released while eating a full meal than you eat can have a notable impact, as
Obviously, food and drinks with high with a quick snack. Also, make sure you well.
sugar content increase our chances of drink plenty of water through the course
suffering from gum disease and tooth of the day. This helps balance our any What to eat
decay. But there are other dietary tips bouts with dry mouth when the supply Diet plays a key role in avoiding peri-
that can help us all to better oral health. of saliva runs low. odontal disease, a serious issue with
Check out this list of food impacts the gums that can lead to the loss of
before making the next grocery list. How you’re impacted your teeth. Foods with vitamin A, like
Having poor dental hygiene can lead leafy vegetables, eggs and broccoli, help
Plan a healthy diet to gingivitis; hardened tartar creates bolster oral wellness. Eating things with
Consider eating more fruits, veg- gum inflammation. Periodontal disease lots of vitamin C, including many fruits
etables, whole grains and lean protein is particularly dangerous for those who and vegetables, can also have a positive
like chicken or fish. Try to avoid snack- are or want to become pregnant, since impact. Studies show that the antioxi-
ing, and not just because of the empty they are far more likely to deliver babies dant melatonin — found in cereals, but
calories. Well-balanced meals help with either very early or at a low birth weight. also available as a supplement — is also
saliva production, deemed the mouth’s Both issues can have long-term health beneficial for those hoping to improve
first line of defense by the American issues for the child. Regular brushing, their periodontal health.
Dental Association. flossing and professional cleanings can
Diet plays a key role in avoiding periodontal disease,
a serious issue with the gums that can lead to the loss of your teeth.The Montana Standard Healthy Living • 13
All
about
dental
sealants
Dental sealants can be an important tool in your oral health toolbox.
B
rushing and flossing holes are cavities. Sealants several years before they need And remember, as great
are the first line of keep bits of food out, cutting to be reapplied and are often as sealants are, they are not
defense against cavi- off the bacteria’s food supply covered by your dental insur- a substitute for brushing
and keeping the acids from
ties, but even the best ance plans. and flossing.
tools will miss spots from eating through your teeth.
time to time. Sealants are quick and
That’s where sealants come
in. Keep reading to learn
painless. Your dentist will
clean and dry your teeth and HARRINGTON
SURGICAL SUPPLY
more about this important place an acidic gel to rough
tool in your oral health tool- up the surface of your tooth
box. so that the sealant will stick
better. Then, the dentist will For all your home medical needs!
What are sealants? rinse the gel and dry your Harrington Surgical Supply is your locally owned, one-stop
Sealants are thin, protec- tooth before applying the shop for all your home medical equipment needs and
tive coatings made from sealant and using a blue light home medical supplies.
plastic or other dental mate- to harden the compound.
rials that adhere to the chew- Sealants can be applied Visit our
• Lift Chairs
ing surfaces of your teeth. over areas of early decay
These are typically used on to prevent further damage. • ramps Butte or Missoula
your back teeth, or molars, Some sealants are clear so • COmpressiOn Garments retail locations
where the chewing surfaces that your dentist and other • WaLKers and rOLLatOrs today!
are particularly rough and dental professionals can keep
hard to reach. Sealants, the an eye on tooth decay that’s
American Dental Association already present. BUTTE
says, can reduce the risk of Phone: 406.723.6541
tooth decay by nearly 80%. Who can get sealants? Fax: 406.723.3724
And the Centers for Disease Toll-free: 800.345.9517
Sealants are available for
53 E. Broadway St.
Control and Prevention says both children and adults, but
Butte, MT 59701
that school-aged children they work better in children.
without sealants have almost The first molars emerge MISSOULA
three times the cavities than around 6 years old. Phone: 406.721.8468
children with sealants. Sealing molars as soon as Fax: 406.728.1467
they break through the gums Toll-free: 800.358.8468
How do they work? can keep them cavity free 1208 W. Kent Ave.
Missoula, MT 59801
Cavity-causing bacteria from the start, saving you
can produce acids that chew and your family time and Email: harringtonsurgical@bresnan.net
holes in your teeth, and those money. Sealants will last for14 • Healthy Living The Montana Standard
Top causes of blood clots in the legs and
HOW TO AVOID THEM
HEIDI GODMAN
Harvard Health Letter
B
lood clots that form in the deep
veins of the legs (deep-vein
thrombosis, or DVT) can cause leg
symptoms. Worse, the clots can break
loose and travel through the blood to the
heart and then to the lungs, causing a pulmo-
nary embolism (PE).
More people die from PE each year in the
United States than from breast cancer. What
causes DVT and PE, what are the symptoms,
and how can you prevent them?
Causes and triggers
After your arteries bring oxygen-rich blood
to your legs, your veins send the blood back
up to your heart and lungs (for more oxygen).
“If blood in the deep leg veins doesn’t Don’t let a plane ride or an extended couch
move fast enough, or if you have a condi-
tion that makes you prone to blood clots, a
blood clot can develop,” explains Dr. Sherry
potato session put you at risk. Here’s what to
Scovell, a vascular surgeon who specializes
in venous disease at Harvard-affiliated Mas- do to keep your blood flowing.
sachusetts General Hospital.
Common blood clot triggers include: usually begins in one leg. “When you get a through the veins,” Dr. Scovell says.
being bedridden for long periods blockage, the blood can’t leave your leg eas- Move your legs while you’re lying
because of surgery or illness; ily. That leg can become swollen rather sud- down. Bend your knees, or point and flex
sitting for long periods — even three to denly, and painful,” Dr. Scovell says. If your your feet.
four hours — in a car, plane or train; legs don’t normally get swollen, but one leg Wear compression stockings. They’ll
getting too little activity and sitting too becomes swollen over a few days, that may help prevent swelling and keep blood from
much; be a sign of danger. pooling in the legs.
having blood pool in your legs because If part of that deep-vein clot breaks off and Pay attention to your position. Avoid
valves in a superficial vein don’t work prop- travels to the lungs, a PE occurs. “The clot crossing your legs and periodically change
erly (a varicose vein); gets stuck in blood vessels in the lung, you your position while seated.
taking a medication that promotes blood stop getting enough blood flow there, and Get an aisle seat when traveling. On a
clotting. that part of the lung dies. You have shortness plane, train or bus, sit in an aisle seat so you
Your risk for blood clots also increases of breath and chest pain when you take in a can easily get up and move around every few
with older age, a family history of DVT, deep breath,” Dr. Scovell says. hours.
a previous DVT, cancer, certain genes,
COVID-19, heart failure, obesity, pregnancy, Avoiding blood clots What if you have symptoms?
sickle cell disease, smoking, spinal cord There are apps available to help you deter- If you have new symptoms indicating
injury, stroke, untreated varicose veins and mine your risk for getting a DVT. Dr. Scovell the possibility of a DVT or a PE, and if you
use of birth control pills or hormone replace- recommends an app called “Caprini DVT can’t speak immediately to your doctor or
ment therapy. Risk,” available on iOS devices, such as an nurse, go to the emergency room. “It’s an
iPhone. emergency, not something to check out on
Symptoms and risks How can you avoid getting a clot when Monday if it’s Friday,” Dr. Scovell says.
Be on the lookout for symptoms of two you’re stuck in situations that increase your Treatment typically involves taking a
types of blood clots that can form in the legs. risk, such as a long car ride? Keep the fol- blood thinner for several months or longer.
A blood clot in the superficial veins. This lowing tips in mind: “We also have to figure out why you got
is called a superficial venous thrombosis Stay hydrated. Avoid excessive alcohol the blood clot. If we can’t find a reason, you
(SVT). “It causes redness, tenderness or intake, and drink lots of water. may need to take a blood thinner for a lon-
pain over varicose veins,” Dr. Scovell says. Stretch your legs. Get up every hour or ger time,” Dr. Scovell says. “And we don’t
“Sometimes, an SVT can grow and become a two and stretch your calves or move your want you to ever get a blood clot again, so
deep-vein thrombosis.” ankles back and forth repeatedly. “The calf you’ll need to be proactive about avoiding
A blood clot in the deep leg veins. A DVT muscles act like pumps and propel blood future risks.”The Montana Standard Healthy Living • 15
Water is essential for body function
A
s many as 75% of where those exercising can lose issues with mental function
Americans may be a critical amount of water dur- including fainting or dizziness.
functioning in a state ing their every-day routines. Bring properly hydrated is also
of chronic dehydra- The basic rule for hydration critical to limiting soreness,
tion, according to medical is 8x8, meaning eight glasses improving endurance, reduc-
experts — and the negative filled with eight ounces of ing muscle injuries and even
impacts can be particularly water per day, but regular gym aids with weight loss.
damaging for those who are patrons will need more. Listen
exercising. to your body while you’re Mix it up
We’ve become inundated working out. Water carries With so many new alterna-
with buzzy beverage alterna- critical oxygen and nutrients tives, water might sound (and
tives that make drinking water throughout our system, while more importantly taste) pretty
seem a tad old fashioned. But helping to flush waste from boring. But there have always Most Americans are in a state of chronic
dehydration is a serious situa- our bodies. If you’re not get- been plenty of flavor options dehydration, medical experts say.
tion, and water remains one of ting enough, the results can be that can completely transform
the essential requirements for catastrophic. that familiar glass of H20. Water isn’t always enough
our bodies to function prop- Avoid store-bought flavor- As important and undeni-
erly — in particular at the gym. Bring water with you ings, which can be loaded with ably healthy as water con-
Here are some tips for staying Everyone should carry unhealthy ingredients. Opt sumption is, sometimes it’s
hydrated. a water bottle with them, instead for natural enhancers, just not enough: If you exercise
wherever they go. This makes including slices of watermelon for more than an hour, you
Why it’s important achieving — or even exceed- or cucumbers. Sprigs of mint may need a drink that proves
The human body is ing — the traditional 8x8 also provide a healthy jolt. If electrolyte replacement to
mostly water, but it needs recommendation far easier. you’re a cola fan who’s trying restore potassium and sodium
to be replenished constantly It’s particularly important at to drink healthier, consider being lost through increased
because of natural every-day the gym, where dehydration trying sparkling water. It has levels of perspiration. Be care-
processes like urination and can lead to muscle fatigue, the fizzy kick of a soda, but ful to look for light versions of
breathing. Perspiration is the spikes in body temperature without the artificial flavors these drinks, to avoid excess
principal concern at the gym, that cause overheating, and and unneeded sugars. caloric intake.
“My favorite thing is that I can do pretty much
anything I want to. It’s the freedom and not worrying
about cleaning gutters or bathroom floors.
I don’t have to cook or do dishes anymore.
I love this kind of life.” Resident at The Springs Living
Independent Living
Assisted Living I Memory Care
300 Mt. Highland Drive I Butte
406-494-008316 • Healthy Living The Montana Standard
Good Health starts
with Primary Care
SCLHealth.org/MontanaYou can also read
