Wellness360 Magazine January/February 2023

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ACCOUNT EXECUTIVES

CONTRIBUTING WRITERS

Nicole Irving Aníbal Rodríguez Shane Irving Hannah Shelton

Betsy Langan, Ashley Stayhorn, April Tisher

Julia Bauer, Nicole Irving, Lindsey Johnson, Colleen McTiernan, Cole Purvis, Ted Spiker, Tracy Wright, Alejandra Zamora

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The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.

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ON

I once heard the saying “you can’t out train a crappy diet.” For anyone who has tried, you will know that it is unsuccessful. What we put in our bodies fuels the activities, thoughts and abilities we can do daily. Without the right fuel, we will just run short. Our cover pays tribute to kale, the leafy green salad goddess as we like to call it, that is jammed packed with nutrients and who holds the honors of our first veggie spotlight of the year! Cheers to kale and cheers to a healthy year!

The Big 24

Can we all agree that there never seems to be enough hours in the day? When complaining about it, I am reminded that Einstein, Newton and Edison also had 24 hours in their day.

Newton came up with the law of gravity. I can’t solve how to get dinner on the table.

Is it a time management problem? Or perhaps my ADHD kicks in promptly when decisions and actions need to be made. Whatever the barriers to self-managing my time, it is clear, that if Newton could use his 24 to discover why we don’t float in space, I could certainly manage my time more wisely, if only to feed my three teens something more nutritious than constant take-out.

But we all know that it is easier said than done. I have the tools, the knowledge and the want to manage my time better. If I were to be honest, what lacks is the self-discipline to hold myself accountable in managing my time wisely. The mismanaging of my time does not warm my heart. When I reflect, it makes me have to rush to the finish line, substitute healthy for quick and sacrifice calm for chaotic. It also influences those around me, and I am sure not in a positive way.

Ahh...queue those New Year's resolutions!

I believe that you can start a new pattern, resolution or change at any time, but January 1st seems a refreshing time to take a step forward in a new direction. To start the year off anew and most importantly, say goodbye to things, people and patterns that don’t bring you happiness in your heart.

For me, it’s all about baby steps and showing myself grace, but also kicking my butt in gear. My resolution is to be more purposeful, and accountable, with my time. Limit distractions, embrace what is in front of me, and challenge myself (and my family) to new and exciting adventures. Because if Newton had 24 hours to work on and come up with the law of gravity, I have 24 hours to solve the most important problem of all, and that is, “Mom, what is for dinner?”

Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

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Eye See You! Keep Your Vision Healthy as You Age

BY TRACY WRIGHT

So, the saying goes, “the eyes are the windows to the soul.” Unfortunately, those “windows” may become blurry over time as our eyes age just like the other parts of our bodies. Those with existing vision problems may notice these issues get worse or they may develop new ones. And those of us who have never had vision problems may start to notice changes.

Our eyes continue to change through the years. Ways they do this can include not being able to see up close, not being able to distinguish colors or even not being able to recognize changes between light and dark areas. For example, as we grow older it may be more difficult to drive at night due to the varied levels of lights from cars, road signs and traffic lights, said the National Institute on Health (NIH) Institute on Aging. NIH assures us that these problems can be solved via corrective glasses, contact lenses or improved lighting.

Other symptoms of eye problems may include excessive tears caused by light sensitivity or weather which could be a symptom of allergies or dry eyes. Drops or glasses could help. Some of these symptoms could also be caused by a blocked tear duct or infection, which can be treated by eye care professionals, the Institute said.

As we get older, our eyes change. This means it becomes increasingly more important to be diligent about our eye health as we age. Regular eye exams help to monitor any problems as they arise. See an ophthalmologist or

optometrist for a dilated eye exam and be sure to address any problems you may be having. Since many eye conditions do not have symptoms early on, it’s important to get these exams regularly so you can monitor any issues before they get serious.

A dilated eye exam is recommended every year beginning at age 60, where eyes are dilated by special drops that allow your doctor to see your eyes more closely. This exam checks visual acuity and side vision, eye muscle function, pupil response, and problems with inner parts of your eye, according to the National Eye Institute.

Age-related macular degeneration “can harm the sharp, central vision needed to see objects clearly and to do common things like driving and reading,” NIH said. Glaucoma is another eye condition that is caused by too much fluid pressure and can lead to vision loss or blindness. Cataracts are characterized by cloudy eyes which can cause blurry or hazy vision. Fortunately, regular eye exams can detect these conditions, which are treatable with a variety of interventions like drops, laser therapy or surgery, according to the National Eye Institute.

Certain conditions that you can develop as you get older can also affect your vision including high blood pressure and Type 2 diabetes. Diabetic retinopathy is an eye condition afflicting those with the disease and usually has no symptoms. The NIH recommends regulating your blood sugar, blood pressure, and cholesterol to help prevent diabetic retinopathy, or at least slow its progress in early stages.

Fortunately, there are steps you can protect your eye health. Keeping your body healthy can prevent serious eye conditions as many can be precipitated by physical health conditions. Staying physically active can prevent conditions like Type 2 diabetes and high blood pressure. Eating well

can also help, and certain foods high in omega-3 fatty acids —salmon, eggs, and nuts— are good for your eyes, too, said the National Eye Institute. Smoking can also contribute to macular degeneration and cataracts so quitting is a great option to keep your eyes healthy..

Protect your eyes by wearing sunglasses that shield your eyes from harmful UVA and UVB rays as well as protective eyewear when doing sports or working with chemicals. Make sure your eyes get a break from too much screen time from either laptops or smart phones, said the National Eye Institute.

If you have to take steps to correct your vision, there are several options available to you. You can choose from glasses, contact lessons or corrective surgery to fix eye problems you may get as you grow older.

Glasses are often affordable, portable and easy option for vision correction with a wide variety of options (bifocal, trifocal, multifocal, and varifocal progressive lenses), according to the London Eye Clinic (LEC). The drawbacks of glasses are they can be easily damaged or lost and cost more in the long-term.

Contact lenses are a suitable alternative to glasses as they don’t limit activity, are considered a more attractive choice and can actually offer more visual acuity and a clearer field of vision. Unfortunately, they may put your eyes at a higher risk of infection, make your eyes susceptible for redness and dryness, and may be inconvenient for travel.

Finally, laser eye surgery is a “permanent” fix for vision correction and is considered a relatively safe elective procedure, the LEC said. It also typically provides a higher visual acuity than both contact lenses or glasses. However, not everyone is a good candidate for laser surgery, the upfront costs are higher, and there are risks involved with every surgery.

Each person needs to talk to both your primary care provider and your eye professional when considering which choice is best for you, taking into consideration costs, lifestyle, vision and overall health.

Big Bump Bunions

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

What’s that big bump forming on the outside of the

Treatment

Berens states that a patient’s pain is what guides the treatment options. If a patient is having discomfort while wearing shoes, he may recommend trying a new brand, particularly one with a wide toe box area. “Patients often ask which brand of shoes is best. I recommend trying on different brands and styles to find the one that fits most comfortably for them,” he advises. Some patients may also benefit from padding on their bunion to prevent direct rubbing on it from the inside of the shoe.

For more severe cases, some patients may elect to have a bunionectomy, an outpatient surgery that removes the bunion and realigns the bone. By putting the foot back in proper alignment, the discomfort eases.

Local resident AW Powers underwent a bunionectomy performed by Dr. Berens and is pleased with the results.

Powers states that he had a bunion on his left foot that gradually grew over the course of 15 years. “It kept getting worse to where I couldn’t wear boots. Mine was not very painful in soft loafers. But if I bumped it…ouch.”

What is a Bunion?

Harvard Health describes a bunion as a deformity in the metatarsophalangeal (MTP) joint at the base of the big toe. It can develop over time when the big toe gets pushed toward the second toe, causing a bony formation. It can be caused by foot structure, foot stress, genetics or arthritis. Dr. Thomas Berens, DPM, a podiatrist at Gainesville Podiatry Associates, states that bunions are a biomechanical issue and are not caused by tight-fitting shoes, as some people think.

Cleveland Clinic reports that as many as 1 in 3 Americans develop bunions. They can develop in either one or both feet. While they are most common in older adults, particularly women, bunions can occur in youth as well. “The youngest patient I’ve seen for bunions is 9 years old,” reports Dr. Berens. Children and teens may be impacted by bunions that hinder them from being able to participate fully in sports and activities.

Signs and Symptoms

A bunion is often self-diagnosable as it presents as a physical prominence and may be red and swollen, according to the Mayo Clinic. It may cause pain, particularly when constricted with snug shoes. If a bunion causes enough discomfort to seek medical attention, the provider may perform an X-ray to look at exactly how the bone and joint is deformed to help determine the best course of treatment.

Powers states that the recovery was only uncomfortable for the first few days but he stayed consistent with icing the ankle and keeping his foot elevated. “I had a stool at my office and put it and an old pillow on it under my desk.” Dr. Berens says “most patients have very little postoperative discomfort and tolerate it well with an over the counter NSAID (anti-inflammatory), ice and elevation.”

Dr. Berens said full recovery of the bone healing takes 6-12 weeks. Patients will often wear a special surgical shoe immediately after surgery and for the first 4-6 weeks. If the procedure is done on the right foot, patients will not be able to drive while wearing the shoe. Patients will need to keep the stitches dry until they are removed, approximately two weeks after surgery. Berens says patients who need surgery on both feet often opt to have them done one at a time to minimize the disruption in daily activities.

Bunionectomies can help alleviate symptoms and physical deformities, which also make it easier to find comfortable shoes. Because bunions primarily develop due to foot structure and biomechanics, bunions can redevelop in some patients, although rare.

Developing bunions is fairly common and not a cause for immediate concern. If you have a bunion that is causing pain or discomfort, seek medical advice for help in determining the most appropriate treatment option.

Photos by AW Powers

Lacerta

obsesses over Notre Dame football and visiting breweries; gets goosebumps when her entire class is rocking their warrior poses together.

Hips Don't Lie: Hip Health Explained

BY TRACEY WRIGHT

Maintain a healthy weight. Being overweight can put a strain on your hips. Even losing a few pounds can make a big difference.

Keep a balanced diet. Incorporate in your diet “anti-inflammatory and anti-oxidant rich foods [like] dark, leafy greens, fatty fish like salmon, extra virgin olive oil, berries, nuts and seeds.” Foods high in vitamin C are also a good addition because they help form collagen which helps “cushion and lubricate hip bones, improve bone health and prevent fractures.” Vitamin D and calcium-rich foods can also help build and maintain bones.

Healthy hips are foundational for good physical health. Hips are a part of almost every motion, like standing, walking, running, sitting, bending or stretching. Unfortunately as we age, our hips do too and can experience the usual wear and tear of other muscles and parts of our body.

“When your hips hurt, it can be a serious interference to your everyday activities. Hip pain can come from many sources, like arthritis or other rheumatic diseases that affect joints and connective tissues,” said Sreevathsa Boraiah, M.D., an orthopedic surgeon at the Northwell Health Orthopedic Institute.

Once we start to notice that usual strain on our hips (probably beginning in our 30s or 40s), it may be a good idea to practice some preventive measures to keep them healthy. An active lifestyle always helps most conditions, and hips are no exception. Boraiah and the Northwell Health Orthopedic Institute recommends five key tips for keeping your hips healthy and strong.

Be physically active and exercise regularly. “Even small amounts of exercise can help maintain strong muscles, slow bone loss and improve balance, and keeping your hips strong and flexible can help prevent injury in the future.” Try to stretch properly before you exercise. Even a simple program of walking and swimming can improve a healthy range of motion in hips. In addition, light weight training has been shown to improve bone density, according to a West Virginia University study.

Avoid injury in your home. Try to clear clutter and improve lighting to prevent falls and slips.

Pay attention to your body. Do not ignore pain or strain in your hips, especially if its preventing you from moving and engaging in normal activities. Muscle soreness after a lot of activity is fine, but persistent pain (especially if it’s shooting or burning) should not be ignored.

JOHNS HOPKINS MEDICINE

Even with all of the healthiest of habits, sometimes hip pain becomes too much to bear. Once local resident and mother Ann Collett could no longer walk her dogs, she knew she had to take more serious actions to relieve her hip pain. Collett had struggled with hip pain for a few years that had gotten progressively worse. She tried other interventions like massage therapy and chiropractic care, which offered temporary relief, but nothing ever fully worked.

“When I visited an orthopedics specialist, I found out that I was suffering from hip dysplasia I had since birth,” Collett said.

According to the Mayo Clinic, hip dysplasia happens when the hip socket doesn't fully cover the ball portion of the upper thighbone and the hip join becomes partially or completely dislocated. Most people with hip dysplasia are born with the condition, however they don't develop symptoms until adulthood. When left untreated, it can lead to osteoarthritis, one of the main causes of hip replacement, along with rheumatoid arthritis and osteonecrosis, a condition where not enough blood is supplied to the hip joint.

“Hip replacement, also called hip arthroplasty, is a surgical procedure to address hip pain. The surgery replaces parts of the hip joint with artificial implants," according to John Hopkins Medicine. "The goal of the procedure is to allow you to resume daily activities and exercise with less pain."

Hip replacement surgery should be considered if you are unable to achieve restful sleep because of pain, have a hard

time completing simple activities like climbing stairs or cannot participate in the activities you love. Other remedies like medication injection or physical therapy may also be considered.

Once Collett consulted with her physicians, it was clear that a hip replacement surgery was the only true choice. Since she was moving with bone on bone, there was little that alternative therapies could do.

Collett said she had a great experience with the surgery, entering the hospital at 6 a.m. for an outpatient procedure and returning home at 3 p.m. She was walking three hours after the surgery.

“I had a great experience with the surgery. My biggest piece of advice to people is not to put off this surgery if they really need it and their doctors recommend it,” Collett said. “People may want to put it off because they think they are too young for it, but it really does help you feel so much better. Since the surgery, I have been able to get into shape and do things that I was previously restricted from doing.”

Collett was walking a mile within a month of her surgery and used a walking regimen and physical therapy to help her recover.

If you are experiencing persistent hip pain, consult with your physician and ask if you need to be referred to an orthopedic surgeon or specialist.

“The goal of hip replacement is to allow you to resume daily activities and exercise with less pain.”

Are You Heart Smart?

BY COLLEEN MCTIERNAN

You may think you’re well-versed in matters of the heart, but how much do you really know about this all-important organ? Take our quiz and find out!

About how many times in a day does your heart beat?

a. 50,000 times per day b. 600,000 times per day c. 100,000 times per day d. 2,000,000 times per day

In the United States, 1 in ____ deaths per year are due to heart disease.

a. 13 b. 4 c. 19 d. 22

6 5

How many valves does your heart have?

a. 4 b. 2 c. 5 d. 7

1 2 10 9

The blue whale has the largest heart. How much does it weigh?

a. 1,500 pounds b. 150 pounds c. 15,000 pounds d. 15 pounds

To maintain a healthy heart, the American Heart Association recommends which of the following exercise regimens?

a. 20 minutes of aerobic activity 3x a week.

b. 15 minutes of aerobic activity 7x a week. c. 45 minutes of aerobic activity 2x a week. d. 30 minutes of aerobic activity 5x a week

How large is a normal heart?

a. The size of a golf ball b. The size of your two hands clasped together c. The size of a radish d. The size of your foot

Answer Key

Fold page over to hide answers while taking quiz.

4 3

The symptoms of heart attack are the same for men and women.

a. True b. False

Which of the following does the AHA recommend eating twice a week due its high omega-3 fatty acid content?

a. Asparagus b. Fish c. Chicken d. Quinoa

Sitting for prolonged periods of time (like at work) has been linked to heart disease.

a. True b. False

You can die of a broken heart.

a. True b. False

Women’s hearts beat faster than men’s hearts, on average.

How soon after conception do the first heart cells start to beat?

a. 2 weeks b. 8 weeks c. 12 weeks d. 4 weeks

1. C; According to Mercola, at 100,000 beats per day, the human heart will beat 2.5 billion times given an average lifespan.

2. B; Heart disease is the leading cause of death in the United States.

3. B; While men often feel chest pain and pain in the left arm, women may feel unusual fatigue, shortness of breath and neck, jaw or back pain, according to the Cleveland Clinic.

4. A; If you have a sedentary job, consider taking walking meetings or using a standing desk to reduce your risk.

5. A; The thumping sound your heart makes as it beats is actually the sound of these four valves opening and closing, according to the Cleveland Clinic

6. D; Regular exercise is the most important factor toward maintaining a healthy heart.

7. B; Salmon, trout and herring are all very high in omega-3 fatty acids, according to the AHA.

8. A; True!

9. A; As the blue whale is the largest animal on Earth, it makes sense that it has the largest heart!

10. B; Children’s hearts are about the size of their fist and an adult heart is about the size of two fists

11. A; According to Mercola, the average man’s heart beats 70 times per minute, while the average woman’s beats 78 times per minute!

12. D; A normal fetal heartbeat is much faster than an adult’s, ranging from 110 to 150 beats per minute.

To what part of the body does the heart NOT pump blood?

a. The fingers

b. The brain c. The corneas d. The kidneys

How many gallons of blood does the heart pump each day? a. 2,000 gallons b. 200 gallons c. 700 gallons d. 1,700 gallons

Higher education has been linked to a lower risk of heart failure. a. True b. False

13. C; Although the corneas receive no blood, the heart does pump blood to almost all the rest of the body’s 75 trillion cells.

14. A; A study in the European Journal of Preventive Cardiology suggested that people who had received higher education were more likely to seek and have access to medical care.

When was the first human heart transplant?

a. August 4, 1993 b. May 5, 1957 c. December 3, 1967 d. February 23, 1948

15. A; According to Mercola, the amount of blood pumped in an average lifespan would be equal to leaving a kitchen faucet running for 45 years.

16. C; According to historians, Lewis Washkansky was the first person to receive a heart transplant. The transplant was considered a success, but he died 18 days later after developing double pneumonia.

Hold it Right There: 4 Reasons to Practice Planks

BY LINDSEY JOHNSON, MS, MCHES, CF-L1

Planks are a simple static movement that can be performed anytime and anywhere. Requiring no equipment and only a few minutes of time, planks are a great exercise to incorporate into your daily routine. But, let's face it—planks can be hard! Regardless of how much you love ‘em or hate ‘em, there are plenty of benefits to planks, but why is this one-step exercise essential?

#1 Bye Bye Back

Planking helps build a strong core, which can protect the back from pain and injury, according to the Cleveland Clinic. Planking teaches the body to brace the core muscles, a skill that can be translated to everyday life. The more the core is engaged, the better protection for everyday back strains.

#2 Build Strength in Multiple Muscle Groups

According to Healthline, planking strengthens all of the core muscles including the obliques, rectus abdominis and transverse abdominis. Planking also activates and strengthens muscles in the hips, shoulders and back.

#3 Improve Stability and Posture

Because planks target the core muscles of the trunk, strengthening them can help improve stability and posture. Improved stability helps with everyday tasks such as lifting groceries. Stability also improves athletic endeavors such as squatting, deadlifting and overhead pressing (which are all also used in everyday life), states the Cleveland Clinic. Simply adding planks to your routine will not cause great posture improvement but the recurrent practice will create muscle memory. This means that your muscles will remember to engage regularly, causing you to stand more upright.

#4 Do It Anytime, Anywhere

The beauty of the plank is that not only does it build strength and stability, but it also takes very little time and

How to Plank:

OPTION 1: HIGH PLANK (STRAIGHT ARMS)

Lying with your stomach on the floor, push your body into a push-up position with arms extended. Wrists should line up directly beneath shoulders. The body should be in a straight line with pelvis tilted slightly forward, but with hips in a straight line (not high hips in the air!)

OPTION 2: LOW PLANK (ON BENT ELBOWS)

In this variation, elbows line up directly under shoulders. Body remains in a straight line, same as in option 1.

OPTION 3: SIDE PLANK

A static plank hold can also be completed on the side to target obliques. As seen in options 1 and 2, the elbow or wrist will line up directly under the shoulder on one side. The body will be in a straight line, with hips lifted off the ground. The top foot can be placed slightly in front of the other foot for stability.

DOSE AND FREQUENCY

Aim to plank three to four times per week. Start at 20 second intervals. Aim for 3-4 sets of 20 seconds, gradually increasing by five to ten seconds per attempt. Once you can hold static for several minutes, try challenging yourself by rocking forward and backward in your standard plank or completing hip dips in a side plank.

Talk to the Hand:

Don’t Neglect The Health of Your Body’s Most-Used Appendage

BY ALEJANDRA ZAMORA

Our sense of touch, essential to our survival from the moment we are born, is one that we often take for granted. Shaking the hands of new people we meet, handing nostalgic finger foods, writing Post-It note reminders to ourselves, feeling the texture of a throw pillow before we purchase—all of these activities and more are made possible with the use of these dexterous body parts.

It is precisely why any signs of weakness in this fine motor skill can be alarming and possibly hazardous to our health. With both age and overuse, it’s no surprise that our hands and fingers can lose their agility, but it’s critical to recognize whether it’s just a sign of fatigue or something more serious.

Our hands and fingers contain numerous ligaments, sheaths, bones and muscles; each of which come with their own set of symptoms and possible ailments. According to the United Kingdom National Health Service, pain in the palms and fingers is most often a result of direct injury or bruising, which in turn causes aching, numbness, inflammation, a weak grip and more. If these symptoms persist longer than a short while, it could be an indicator of a more looming condition that could require more serious attention, such as:

● TENDONITIS: extreme inflammation of muscle tissue

● ARTHRITIS: swollen joints

● GANGLION CYS: a fluid-filled sac near a joint or tendon

● CARPAL TUNNEL SYNDROME: nerve pressure

● PERIPHERAL NEUROPATHY: damage to motor nerves

● ERYTHROMELALGIA: a rare condition causing heat, pain and redness in the skin of the palms

While any of these conditions should immediately prompt you to visit your physician, it’s especially vital to keep up with your hand health. Untreated ailments can cause loss of sensation, popping or clicking of the joints, poor grip strength, and more issues that can cause significant disruption of daily activities.

If you’ve recently sustained an injury to the hands or are in a profession that requires constant exertion of dexterous tasks like typing or construction, it’s a good idea to practice some exercises that can prevent early onset of or ease many of these conditions.

Here are seven hand and finger movements recommended by the American Society for Surgery of the Hand.

1

DIFFERENTIAL TENDON GLIDING:

Begin with a closed-finger, open palm position. Alternate bending the different joints on the hand down towards the palm, starting with the knuckles.

2

REVERSE BLOCKING:

Curl one hand into a fist and insert the thumb of the opposite hand where the fingers curl. With that thumb in place, open and close the curl, using the rest of the fingers on the opposite hand to control the movement.

3

DIP

JOINT BLOCKING:

Starting with a flat palm, place the thumb of the opposite hand on the middle joint of each finger, slowly bending the top joint towards that thumb.

4

PIP JOINT BLOCKING:

Starting the same way as the previous exercise, now place the thumb of the opposite hand on the bottom joint of the finger, slowly bending towards the thumb.

5

WRIST FLEXION AND EXTENSION:

Supporting the forearm, form a fist and slowly move the wrist from one extreme to the other.

6

WRIST

RADIAL AND ULNAR DEVIATION:

Grip your wrist with the hand not in use as you slowly move your flattened palm from side to side, as if wiping a countertop.

7

WRIST CIRCUMDUCTION:

Often called “alphabet writing,” form the hand into a fist while gripping the wrist with the opposite hand. Keeping steady, “write” each letter of the alphabet with your fist.

With everything our hands and fingers do for us, it’s only fair we pay them the same attention as other aspects of our physicality. Keeping up with your hand health by performing these exercises and consistent check-ups will help ensure you’re present for precious moments and tasks that need a hand.

There's no place like Sweetwater.

Rediscover a place people can't help but fall in love with as we celebrate serving our community for 30 years on March 17th. If you've never seen more than the twinkling view from University Ave, you're in for a treat! And if you've been here before, we promise we have more to surprise and delight you.

SWEETWATER BRANCH INN

Melrose Cottage

Ashley Izquierado Photo

TED TALKS THE HUMOROUS SIDE OF HEALTH

The Case for 6 a.m. Simplicity One Small Switch Made All the Difference

BY TED SPIKER

For me, fall usually leads to a fail.

Every year, it’s my busiest time at work, so three things typically happen: I let my schedule get in the way of my workouts, I let my stress talk me out of healthier choices and into gravy-smothered snacks, and I let my excuses lead me to one piece two pieces many pieces of leftover Halloween candy, if you’re inclined to spell Halloween candy r-u-m-a-n-d-d-i-e-t-c-o-k-e.

somebody says otherwise. Text if you need to change, but the default is that we’re confirmed.

The simple switch made all the difference. We went from making it easy to opt out to making it difficult to opt out. The first result: We hit every Monday through Thursday workout from that point until the end of the semester. The second result: Though I hated the 5:25 a.m. alarm with the same disdain I have for butter-less carbs, I felt so much better every morning just doing a quick (and, often, quite intense) workout.

I did something. I didn’t feel like I had to do everything.

If you read any health news/advice/social-media posts, you know the mantra that has made the rounds forever: Make small changes in your habits, and that’s what will lead to big results. You don’t need to have grand goals (Everest or bust!). You need to be consistent. And for the first fall season in a long time, I felt like that worked.

Ted Spiker (@ProfSpiker) is the chair of the University of Florida Department of Journalism, as well as a health and fitness writer. He is the author of “Down Size”, a book about the science and soul of weight loss and dieting.

But this fall, I tried something a little different. A buddy and I found ourselves in a similar situation. We’re both committed to regular exercise (he in much better shape than I), but we agreed to try daily 6 a.m. workouts in my garage during the week. We limited them to 30 minutes, so that we had time to beat the traffic to campus and get to our schedules and responsibilities.

At first, we’d text every night.

“Workout tomorrow?”

“Sounds good.”

“Workout tomorrow?”

“In.”

“Workout tomorrow?”

“Ugh.”

We started out consistently, but we didn’t make it every day. A couple weeks in, we made a small change: Let’s stop texting every night. Assume we’re on: We have a standing 6 a.m. workout Monday through Thursday in my garage unless

Am I where I want to be? No. Do I have more changes to make? You bet. But do I see the value in small changes, not just bold declarations and resolutions? Absolutely.

I don’t know if I’ll keep the 6 a.m. workouts in 2023 or if I’ll change my routine to do them a little later and go a little longer, but I do know this.

The small decision to change from a confirmation (wanna workout?) to an assumption (we’re

West Health Spa Bridges Health & Wellness With Ultimate Relaxation

Our staff at West Health Spa is led by owner, certified Functional Medicine Practitioner and Chiropractic Physician Dr. Karen West. At West Health Spa, we believe that the body has an innate ability to heal itself. Our potent herbal remedies with clinically proven formulas provide unmatched skincare results. We strive to realign the body and mind through relaxation using holistic practices.

Whether you’re looking to pursue preventative healthcare or indulge in restorative self-care, West Health Spa offers a wide array of treatments to meet our guests' needs. Our services include chiropractic treatments, functional medicine care, holistic facials, signature massages, and full-body luxury waxing.

Chiropractic Care

Our chiropractic treatments serve to improve posture and align the spine. Alignment helps relieve pressure on the nervous system that can cause body imbalances including inflammation, high blood pressure, neck & back pain, sciatica, and headaches. Throughout life, we experience wear and tear on the joints, muscles, and bones. Whether your body experiences stress from a sedentary workday or you’re physically active, aligning the spine and body can help equip you for less aches and better flexibility. With the use of X-ray analysis and a scan of the nervous system to look for underlying degeneration, we provide guests with a very precise treatment map for better results. As a mother of four young children, Dr. Karen West understands the importance of chiropractic care for growing spines as well as preventative care throughout all stages of life.

Functional Medicine

With the use of laboratory testing, functional medicine provides a personalized treatment map for patients looking to treat and prevent chronic disease. By looking at the functional side of organs, we can get a cellular picture of what is not functioning optimally in the body. Problems we helped guests solve include migraines, infertility, mood imbalances, extreme fatigue, digestive concerns (bloating, upset stomachs, IBS-C, IBS-D), skin concerns, low immune system, toxicity, weight loss resistance, and hormone imbalances. With the use of functional medicine as well as lifestyle medicine, we are providing our patients with care that serves to look for the root cause of dis-ease rather than masking a symptom with prescription drugs.

Skincare Services

Our holistic facials use the highest-grade cosmeceuticals that enrich and heal the largest organ in the body, the skin. We believe that the skin is a reflection of the body’s interior health. We exclude irritating ingredients associated with low-grade chronic inflammation. At West Health Spa, we focus on preventing imbalances with a good skin care regimen instead of treating symptoms. Our products are toxin-free products that truly enrich and repair the skin to help guests achieve their skincare goals. Ingredients are sustainably and responsibly sourced (good on your body and on the environment). The products do not include any endocrine disruptors (formaldehyde, synthetic fragrances, parabens). Our vegan luxury wax line is sustainably sourced without the use of phthalates, sulfurs or toxins, which especially is important for women who are already suffering from hormonal imbalances.

Massage Therapy

West Health Spa’s signature massages optimize the musculoskeletal system while focusing on relieving stress. The massages each have a mission behind them - from purifying and enhancing the guests’ immune system to removing negative ions from the muscles to help a guest reduce inflammation. We have services that welcome you for some quiet time alone or massage rooms for two.

12 Months of Wellness Package

There is no time better than the present to invest in your wellness. West Health Spa is now offering their exclusive “12 Months of Wellness” packages. Each month, you will be investing in your long-term health with a monthly spa service that will detox, invigorate and relax all your senses.

Shop our Spa

Our online shop is open! Visit us online to purchase gift cards, gift packages, and signature home-remedy skincare routine boxes to meet your routine needs between your scheduled visits. Our new and exclusive “12 Months of Wellness” package is also available at our shop! www.westhealthspa.com/shop

WHS Rewards Program

Our top priority is to provide guests with an exceptional experience, and we strive to earn their return business. To thank them, we have an exclusive rewards program that allows guests to earn 5% rewards on every dollar spent which can be used toward future services and merchandise.

Book your next visit with us by visiting www.westhealthspa.com/booking or download our West Health Spa App on Apple or Android.

Top Massages

westhealthspa.com 352-331-3649

Address: 6500 SW Archer Rd., Suite C, Gainesville, FL 32608

Kale Yeah!

Don’t

Leaf This Vegetable Out of Your Diet

BY JULIA BAUER

Many of us stray away from eating vegetables, but it’s important to get in your greens! Vegetables have numerous health benefits, but one vegetable outlines the path: kale.

Kale is rich in vitamins A, K, B6 and C, calcium, potassium and more, according to the Mayo Clinic. Not only is it chock full of nutrients, but it’s also a high-volume food, meaning a lot of it won’t send you over the daily recommended calorie intake. One cup of kale is only 33 calories, making it an easy addition to any diet. Kale may improve bone, liver, eye and digestive health. It may also help strengthen your immune system and protect against certain cancers, according to Bon Appétit.

If you aren’t a fan of the typical leafy green texture, don’t worry! Kale can be prepared in a variety of ways. You don’t have to settle for a kale salad. Although, adding kale to a romaine and spinach salad with a couple of croutons and your favorite dressing makes a great side dish. Kale can be steamed or roasted, and it’s a nice add-in to stir fry. This versatile vegetable can also be added to smoothies, and you won’t even taste it once it’s blended with delicious fruit. You can also throw it in the air fryer to make crispy kale chips that pair well with your dip of choice.

If you’re hoping to add kale to your grocery list, you’re in luck as kale is easily found in grocery stores year round. Next time you’re shopping and go to add some kale to your cart, look for a bunch that has dark green leaves and stalks without signs of yellowing or wilting; it should be dry and firm. Kale tends to last five days in the fridge after purchasing, according to the Mayo Clinic.

With the countless nutritional benefits and versatility in terms of cooking, there’s definitely a recipe calling for kale everyone will like. Don’t knock it until you try it!

What’s the Deal with Creatine?

BY JULIA BAUER

If you or anyone you know enjoys pumping iron, the term “creatine” probably rings a bell. Gym enthusiasts take creatine to maximize muscle gain and performance during their workouts. In fact, according to the website muscleandfittnes.com, "up to about 75% of powerlifters, boxers, weightlifters and track and field athletes reportedly using the supplement."

What is creatine?

Creatine is a naturally occurring substance in your body that provides your muscles with energy, according to the Cleveland Clinic. It is produced by your kidneys and liver, and creatine is also in many foods, such as red meats, seafood and milk.

If your diet is mainly carnivorous, you will have more creatine in your body. Almost all the creatine in your body is stored in your skeletal muscles and utilized during any physical activity.

Some athletes and weightlifters take oral creatine supplements to up their supply before working out because it has been found to increase strength, according to the Cleveland Clinic.

What are the benefits?

Bodybuilders use creatine because it helps build protein and aids the development of muscle mass,

according to Healthline. Creatine also produces a compound used for energy that drives muscle contraction called adenosine triphosphate, or ADP.

Creatine encourages your muscles to store more water, which increases cell hydration and causes muscles to grow bigger, according to Healthline. Creatine also helps increase muscle growth because it improves cell signaling and reduces protein breakdown. This reduces muscle breakdown while exercising and helps your muscles repair after finishing a workout.

This supplement also has the potential to prevent and reduce the severity of injuries because it assists muscle repair, according to the Cleveland Clinic.

Because creatine improves cell signaling, this supplement may improve health conditions including

brain injuries, memory function and epilepsy, according to Healthline. Studies have shown it may also improve neurodegenerative diseases like muscular dystrophy, Parkinson’s disease, diabetes, and fibromyalgia, according to the Cleveland Clinic.

Is it safe?

Creatine is safe when taken in moderation, and it is approved by sports associations, such as the International Olympic Committee and the National Collegiate Athletic Association. However, it is not regulated by the U.S. Food and Drug Administration, according to Cleveland Clinic.

This supplement has little reported side effects. Although, people may experience weight gain because creatine increases cell hydration. This causes your body to retain more water than usual.

So far, the International Society of Sports Nutrition found that there is no evidence that short-term and long-term creatine use is detrimental.

Should I take creatine?

If one of your new year’s resolutions is to build more muscle, creatine might be for you. However, if you have underlying health issues or are taking any medications, it is important to consult your doctor before taking this supplement. Creatine may worsen kidney issues.

Ultimately, creatine can help you build muscle and shred fat when combined with an effective workout routine. Even if you don’t dream of becoming a bodybuilder and are just looking to increase your strength, creatine may help you take your muscles to the next level!

Always consult your doctor before adding supplements to your diet.

WEST HEALTH SPA

Social Security Numbers: Your 9-Digit Life Story

BY COLE PURVIS

Our social security numbers are one of the most valuable pieces of information we carry in our minds each and every day, and we are seemingly reminded of its importance and confidentiality ad nauseam. However, we rarely pause or consider to learn why these nine digits are so essential, why we should be cautious before sharing it, why others might want it and what happens if you need a new one?

WHAT IS A SOCIAL SECURITY NUMBER?

A social security number is a unique nine-digit sequence of numbers assigned at birth or citizenship. It allows government agencies to identify individuals in their records and for businesses to track their financial information. It is a required step in opening a bank account, applying for a loan, getting a driver’s license and many other important facets of day-today life.

According to the Social Security

consequences. With your social security number, a fraud could obtain credit cards or loans under your name, steal your tax return, empty your bank account and even commit crimes that will appear on your record. This can destroy your credit and lead to many other unwanted headaches that no one should ever have to deal with in their lifetime.

KEEPING YOUR NUMBER SAFE

The simplest and most effective way to avoid having your social security number stolen is to exercise caution, particularly on the internet. Dangerous

Therefore, it is important to keep your digital “guard” up when surfing through the vastness of the internet.

There are typically two instances when it is relatively safe to give your social security number, per the Social Security Administration. First, you can trust government websites and services with personal information. You can recognize a webpage as a government site if it has a “.gov” domain name. Second, you can give your information to trusted sources when there is an obligation to track your legal and financial history. This can include a bank or an employer. Finally, it is important to remember that you should never share this level of information over a casual messaging platform like texting or email as it can be infiltrated by a third-party source.

CHANGING YOUR SOCIAL SECURITY NUMBER

Your social security number is associated with so much vital information about you from the day you were born or became a US citizen until now. As such, it is a very arduous process to have it changed. The first step is to provide a valid reason. According to the SSA, a new number

• Sequential numbers assigned to members of the same family are

More than one person is assigned or

A victim of identity theft, who has attempted to fix problems resulting from the misuse but continues to be disadvantaged by using the

Keep your digital “guard” up when surfing the internet

There is a situation of harassment, An individual has religious or cultural objections to certain numbers or digits in the original number.

If one of these rationales applies and is approved by the SSA, an in-person appointment with a local Social Security official follows to ensure legitimacy.

Open the Door to New Adventures This Year!

BY NICOLE IRVING

It doesn’t matter if it is across the globe, across the state or even across the street, traveling allows us to see and experience something different than our norm. When we go somewhere new, we challenge our views and senses. It reminds us that we are not alone and that there is so much outside of our little bubble to enjoy.

When we step out and see the world, we are able to gain a whole new perspective of our environment and begin to be comfortable with the uncomfortable. Growth happens when new challenges, perspectives and opportunities are entertained.

Not only is it exciting to see new and different places, typographies and cultures, but traveling helps reduce stress, boosts confidence, sharpens the mind, increases heart health and encourages us to live authentically.

There are so many wonderful places across the globe to visit, but why not start locally in our own USA! We are ready for the next travel adventure! Are you?

ANTELOPE CANYON, ARIZONA

Majestic canyons carved from millions of years of erosion from flowing waters and winds is what awaits you at Antelope Canyon. There is never a bad day to experience the beauty of the canyons and soak in the hues of orange, peach and cream colors of the rocks. Available via a guided tour only, these canyons are a part of the Lake Powell Navajo Tribal Park and are open 365 days to soak in all their beauty. MORE INFORMATION navajonationparks.org

OAHU, HAWAII

At only 44 miles long and 30 miles wide, one can drive the circle around the island in 5 hours and take in all its glory. A week is not long enough to capture the jungles, the beaches, the cuisine and the sights. From Pearl Harbor to the Dole Pineapple Farm, Oahu is both family friendly and a gorgeous place for couples to get away!

MORE INFORMATION gohawaii.com/islands/oahu

GLACIER NATIONAL PARK, MONTANA

Nestled in the “Treasured State,” Glacier National Park in Montana is home to abundant wildlife, glaciers and gorgeous scenery and fauna. The list of activities and opportunities to be one with nature at this park is endless. Here you can fish, camp, hike, bike, sight see and more.

MORE INFORMATION nps.gov

NEW YORK CITY, NEW YORK

This iconic town, with all its sights and sounds, offers something for everyone. Watch a Broadway show, walk the Highline, eat at the many famous restaurants or just take in the sight of Lady Liberty as you walk across the Brooklyn Bridge. New York City is the home to culture, art, dance, abundant cuisines and a pulse never to be duplicated.

MORE INFORMATION visitnewyork.com

CAPTURE MEMORIES… AND SHARE THE MEMORIES!

Capturing memories via photos and videos is easier than ever before. But, how many of us take photos while traveling and never do anything with them? We are all guilty. Well, now is the time to show them off!

Print the photos: Print photos easily at your local CVS or Walgreens.

Make a Book: Heirloom Video Books allow you to upload your photos and videos easily from your computer to produce an amazing video book of memories.

SHOP NOW sendheirloom.com

Frame it: Digital photo frames allow you to upload photos and create a slideshow of your favorite memories that plays all day!

THE WORLD IS A BOOK AND THOSE WHO DO NOT TRAVEL READ ONLY ONE PAGE.

THINGS TO TAKE INTO CONSIDERATION BEFORE PLANNING ANY TRIP

Restrictions: Some places have restrictions when it comes to animals and masks. Make sure to visit the websites and be informed before going.

Reservations: Before booking any tickets or filling the car with gas, make sure that the areas you want to go to are requiring reservations or if it is first come first serve. Everything from restaurants to parks are requiring reservations now.

Documentation: The documentation that is required to travel now is ever changing. Starting in 2025 you will need the Real ID. In addition, check to see if the locations you are visiting require a passport or vaccination proof. This goes for children too.

WANT TO START TRAVELING, BUT ONLY SEEM TO FIND AN EXCUSE?

We hear ya, but, it’s time to say goodbye to those excuses and start your adventure!

I am afraid of flying! Consider driving!

I don’t have enough money! Try to find free places that you have not explored before.

I don’t have enough time! Save your vacation time or use a three day weekend for an adventure.

I have no one to go with! Go alone (safely) and connect with nature and yourself, even if it is just to a new local restaurant for lunch.

S e l e c t o n e o f o u r t w o e x c l u s i v e V I P m e m b e r s h i p p r o g r a m s ! Y o u r a n n u a l m e m b e r s h i p w i l l a l l o w y o u t o c h o o s e o n e F R E E s e r v i c e f r o m y o u r p r o g r a m l i s t e a c h m o n t h , r e c e i v e s p e c i a l p r o g r a m p r i c i n g & a d d i t i o n a l V I P b e n e f i t s . M e m b e r p e r k s i n c l u d e s p e c i a l p r i c i n g o n s e r v i c e s s u c h a s B o t o x , F i l l e r , B o d y C o n t o u r i n g , L a s e r H a i r R e m o v a l & S k i n c a r e .

Ask the Expert

Ask the Psychologist

BY DR. JENNIFER MARTIN

Dr. Martin is a Clinical Psychologist who has been serving the Gainesville community for over a decade. She is the founder of Sage Wellness, a center for mental health counseling in Gainesville providing individual, group and couples therapy. Dr. Martin is passionate about hiking in the National Parks, eating dessert and traveling overseas with her husband.

My husband is addicted to his phone. He is always playing games on it, no matter what time of day it is. How can I get him to put it down and look me in the eye when we talk?

During a time when your husband is not currently on his phone, use this formula to speak with him: observations, feelings, needs and requests. Avoid starting the sentence with “you” and focus on “I” statements. For example, “I observed you were on your phone during dinner when I was speaking to you, and I felt unimportant and ignored. I need and value getting your perspective on what I’m saying and want to ensure you heard what I was saying. Would you be willing to keep your phone in the bedroom during dinner?”

This conversation starter helps him hear your concern and allows you to make a specific request to improve the relationship. Behaviors take time to change, so when you notice him successfully putting his phone down in the future, positively reinforce that you noticed and appreciated his effort.

My wife and I work together at the businesses we own. She can never stop talking about work, even on vacation or in the car. How can I get her to stop working and focus on our marriage?

The distinction between work and home can be difficult to navigate as entrepreneurs, and when you work together. It takes intention to regularly build in time for, and participate in, non-work-related activities as a couple. Identify what nonbusiness-related activities, places and things help you as a couple to have more fun, and feel more relaxed and connected to each. Add in these pleasurable activities into your family’s weekly schedule first, before the schedule gets filled with work obligations.

The day of the activity, schedule in time either before or after the activity, where your wife can briefly work or discuss work with you. If during the family activity the business comes up, kindly remind your wife of the time you both agreed upon to work later that day. A brief word or phrase can be all the reminder (i.e. “3 p.m.” or “after dinner”) she needs in the moment to refocus both of you.

We have been married for 15 years and my parents don’t like my wife’s parents. So, holidays and events can be stressful for me. While there is no fighting between them, my parents would rather not chitchat with them. How can I make this easier on all of us?

Set yourself up for success by recognizing that everyone is an adult and responsible for their own happiness during your time together. This includes you. Identify what your usual routine would be and what would help you feel the calmest before and during the event. Share the plan for the event with your spouse so you both can help redirect people as needed.

In advance, ask your parents and in-laws what suggestions they have to make the event more positive for them. During the event, have positive distractions available, such as inviting other relatives or friends to attend, having children, pets or games around, or asking your parents or in-laws to help you during parts of the event (e.g. setting the table) so there is less interaction with each other.

What are 3 things my partner and I should stop doing that may be toxic to our relationship?

1. Spending all of your time together. It’s important to have time apart from each other every day or week, to reduce the risk of codependence. Absence can make the heart grow fonder and increase desire. It is also attractive to see your partner thriving in their hobbies, friendships or at work, and gives you more to discuss when you are together.

Photo by Andrew Martin.

2. Not spending enough time together. Some couples get so busy with work or children that their relationship dissolves. Build in time every day to speak individually to each other about the highs and lows of your day, and give each other a warm hug or seconds long kiss. Consider doing something daily so your partner knows they are special to you.

3. Not resolving ruptures in the relationship. It’s critical to heal hurt feelings that arise. If you do not, the problems and resentments grow. Building in time to non-defensively and openly discuss situations and move on from them helps your relationship to be healthy and strong. If you both are unable to find resolution, meeting with a mental health counselor can help mediate and teach you tools to effectively do so.

Planning a wedding can be overwhelming. Identify in advance what the three most important things are for you about the wedding experience. Put that list in a place you look daily so you can be reminded of your priorities and can refocus you when the smaller details want to take over.

It’s also important to maintain your physical and emotional health so you have the energy to participate in the planning, while also having the ability to let go of the stressors that arise. Maintain your personal wellness routine of getting enough sleep, movement and time for fun. Ensure that you and your fiancé continue to participate in activities and discussions that are not wedding related. This will support you in having balance during the planning process and remind you that there are other things occurring in your life.

We have three kids and a great nanny, but we never make time to go out as a couple and my wife hates to leave the kids after work hours. She always wants to bring them with us out to dinner and movies. How important is it that we have date nights?

Courting one another regularly helps to overcome and reduce the natural periods of disconnection that can occur in any long-term relationship. Start small, with a lunch time date, or going on a walk alone as a couple, before you take the kids out for a family activity.

Time away from your kids allows a couple to recall they have other identities (e.g. as a wife, a lover, a friend) to cultivate, allows you to keep falling in love and getting to know each other better, and models boundaries and self-care for your family. Experiment with how much more aligned and joined you feel as a couple after prioritizing time for connection with each other for a month.

What is the best advice you have for engaged couples to help them get through the wedding without too much stress so they can focus on having fun as a couple?

Jesse Caedington is a triple Gator, with his undergraduate, J.D., and LL.M. (Master of Laws) in taxation from the University of Florida. Jesse specializes in estate and business planning, including wills, trusts, advance directives, probate, trust administration, real estate, business transactions, and taxation.

Jesse Caedington, Esq. LL.M. in Taxation

Facing the Sunday Blues: How to Take Back Your Weekend

BY COLE PURVIS

Have you ever had those feelings of stress and anxiety creep into your Sunday afternoon? That apprehension to face Monday: the harbinger of a stressful work week ahead? You would not be alone.

The Sunday Blues, also referred to as the Sunday Scaries, describe this feeling of impending stress as the weekend comes to an end. In fact, a study conducted by The Sleep Judge suggests that more than three quarters of Americans experienced elevated anxiety on Sunday in anticipation of Monday and the following week. Furthermore, as many as 63% of people coincidentally attributed Sunday as the day they experience the most restless nights.

When the respondents were asked what causes this periodic stress, a whopping 95% of them believed that it was a direct result of work-related anxiety–but what really is at the source of our Sunday Blues? The popular theory explaining this phenomenon is that our anxiety is triggered by a combination of our fixation on weekend FOMO (fear of missing out) and the approaching responsibilities of the workweek ahead. Suffice to say, the Sunday Blues are an unfortunate reality that most are subject to face at some

point in their life. Therefore, engaging in pastimes that help alleviate this stress can be a worthwhile endeavor, and will only serve to refresh our body, mind and spirit.

Sweat it Out

Exercise is always a great (and healthy) option for reducing stress. Research from the Anxiety and Depression Association of America has found that regular exercise, for as little as 5 minutes a day, can alleviate feelings of anxiety. Moreover, exercise has been linked to an elevated mood, increased self-esteem and an overall better night’s sleep. Try incorporating some form of exercise into your routine if you experience a regular case of the Sunday Blues.

Write it Down

According to the Mayo Clinic, writing down our thoughts and feelings via a journal or other form of writing is a great way to release otherwise pent-up emotions. A specified structure isn’t necessary. As long as your thoughts flow onto a page (or screen), your mind will feel more at ease. This casual style of writing is also a great resource for personal growth and self-reflection.

Treat Your Body Right

of American experiencing Sunday night restlessness believed it was a direct result of work-related anxiety.

The Mayo Clinic also suggests that a healthy diet can go a long way to reducing stress, as it is beneficial to your physical health. Similarly, it is important to minimize the intake of unhealthy substances, like caffeine or alcohol. This is not to say that these things should be entirely discounted from your diet, but rather enjoyed at appropriate times in moderation.

Enjoy Yourself!

Rumor has it, the weekend is meant to be enjoyed! It may sound simple, but one of the best ways to prepare for the work week ahead of you is to thoroughly appreciate the little time you have to yourself. So set down your laptop, stop checking emails and take back control of your weekend. You will thank yourself on Monday morning.

95%

How Deadly is Dust?

BY JULIA BAUER

If you find yourself with a stuffy nose and watery eyes, your seasonal pollen allergies may not be to blame. Dust may be the true culprit. But don’t fret –there are ways to find relief.

WHAT IS DUST, REALLY?

Dust is made up of microscopic particles of different substances, such as bacteria, pollen, ash, dirt, sand, skin cells and more. However, this collection of tiny particles is both “heavy enough to see and light enough to be carried by the wind,” according to National Geographic.

Dust may also contain dust mites, which are tiny bugs that make dust their home, according to Mayo Clinic. They are related to ticks and spiders but are too small to be seen by the human eye. They eat the skin cells we shed and love humid environments. Dust mites are drawn to areas like bedding, carpet and upholstered furniture.

THE DANGERS OF DUST

Dust mites can cause allergies because they can inflame your nasal passage, according to the Mayo Clinic. Symptoms may include sneezing, congestion, runny nose, watery eyes, itchy nose and coughing.

Allergic reactions like this happen when a foreign substance – like dust mites – enters your immune system. Your immune system begins producing antibodies to protect you from getting sick, and an inflammatory response occurs in your nose or lungs.

Dust mites may also cause asthma through prolonged inflammation, according to the Mayo Clinic. If this is the case, you may experience trouble breathing, whistling or wheezing when exhaling and chest pain.

DUST MITES

In addition to health issues, dust may also pose danger to your home. Dust can be flammable, according to Firefighter Insider. Because the particles are so light and can cover a large surface area, it can easily be heated enough to catch fire.

HOW TO GET RID OF DUST

Is dusting really enough? If you’re using a feather duster, it might not be. Feather dusters tend to spread dust around rather than collect it. Wiping surfaces with a damp cloth is a better alternative. Beyond dusting, air filters can help filter out airborne dust before it settles on your surfaces.

Additionally, since dust mites tend to live in bedding, changing your sheets and pillowcases often will help reduce dust allergies. Washing your bedding once a week will not only get rid of dust mites, but it will also provide you with a cozier sleeping environment!

Also, taking steps to prevent outdoor substances from coming inside your home can reduce dust. Wiping your feet on a door mat and keeping your windows closed will help reduce dirt and bacteria from contributing to the dust in your home.

HERE’S

WHAT DOCTORS SAY

Symptoms of dust allergies, like sneezing and a stuffy nose, are easily confused with the common cold. However, if these symptoms continue for over a week, it might be an allergy rather than a cold, according to the Mayo Clinic.

Dust mite allergies affect about 20 million Americans, and about 84% of American households have house dust mites, according to the National Library of Medicine’s National Center for Biotechnology Information.

If your symptoms persist or get more severe and start to resemble asthma symptoms, call your doctor. Seeing an allergist and getting a skin test testing for reactions from allergens may also help you figure out if dust is causing your allergies, according to the American College of Allergy, Asthma and Immunology. Taking time to remove this pesky allergen from your home will make all the difference.

RECURRING EVENTS

Haile Farmers Market (Free)

8:30 a.m. - Noon Haile Plantation hailefarmersmarket.com This event repeats every Saturday

Sunday, January 1 NEW YEAR’S DAY

Saturday, January 7Sunday, January 8

Kanapaha Botanical Gardens Camellia Show

Saturday (1 p.m.-5 p.m.) Sunday (9 a.m.-4 p.m.) Kanapaha Botanical Gardens kanapaha.org/events

Tuesday, January 10

Exhibit: History of African Americans in Gainesville 8 p.m. A. Quinn Jones Museum & Cultural Center

Friday, January 13

The U.S. Army Field Band Jazz Ambassadors 7:30 p.m. Phillips Center for the Performing Arts Tickets are Free

Saturday, January 14 Jazz on the Green 7–9 p.m.

Celebration Pointe

Saturday, January 14

A Swallowtail Farm Dining Experience Featuring Chef Merritt O'Brien of The Top Restaurant 3-7 p.m. Swallowtail Farm swallowtailcsa.com

Saturday & Sunday

January 14-15, 21-22, 27-29

Hoggetowne Medieval Faire 9:30 a.m.-5 p.m.

9409 SW Archer Road (New Location) hoggetownemedfaire.com

For three magical weekends, a medieval village comes alive during festival season for the 36th Annual Hoggetowne Medieval Faire. Step back in time and cheer on jousting knights, wander through the medieval marketplace where hundreds of artisans sell their wares, witness a battle on the living chess board, partake in olde world games and rides and feast on food fit for a king.

Sunday, January 15

The Florida Vintage Market Noon - 5 p.m.

Midpoint Park & Eatery

Monday, January 16 MARTIN LUTHER KING JR. DAY

Friday , January 27 –

Saturday, January 28

Sunshine State Book Festival

Trinity United Methodist Church 7-9 p.m. (Saturday) 10 a.m.-5 p.m. (Sunday)

Saturday, January 28

Bats and Brews Noon - 5:30 p.m. Swamp Head Brewery allevents.in

Saturday, January 28

Newnan’s Lake 15K 8:30 a.m. Earl P. Powers Park runsignup.com

Sunday, January 29

The Florida Bridal Expo 12:30-3:30 p.m.

Best Western Gateway Grand thefloridabridalexpo.com

Saturday, February 4

Springs Run 7.2K 11 a.m.

First Magnitude Brewing Company runsignup.com

Sunday, February 5

Souper Fun Sunday 1-3 p.m.

Saint Francis Catholic Academy sfcawolves.org

This delicious event will feature soups from nearly 35 local restaurants and caterers. Local celebrity judges will determine the Judges' Choice winners in the seafood, non-seafood and vegetarian categories.

Saturday, February 11

Swallowtail Farm Dinning Experience Featuring Chef & Restauranteur

Charlie Keller 4-9 p.m. Swallowtail Farm swallowtailcsa.com

Saturday, February 11 Jazz on the Green 7–9 p.m. Celebration Pointe

Saturday, February 11

American Heart Association Heart Ball 6:30 p.m. Hilton UF Conference Center allevents.in

Monday, February 14 VALENTINE’S DAY

Saturday, February 18

GRIT Strength Challenge 8 a.m. Fort King, Ocala ocalafl.org

Monday, February 20 PRESIDENTS’ DAY

Saturday, February 27

Category 5K Run/Walk 8:30 a.m. Depot Park runsignup.com