TDC SPECIAL SECTION May 30, 2018

Pathways to

HealthThe Dalles Chronicle

Let’s go running. Get your brain right — then run

TOM PETERSON conditioning is good. The Dalles Chronicle Debilitating pain that has you limping around the next day because you overdid it is bad and counterproductive. Are you with me. Ok, great. This is where all the bad stuff happens You set the pace, keep – strained muscles, dehydration, over- length fatigue, injury, sore knees. And reading. I used to hate worst of all quitting. Are you thinking of quitting this sto- running. But only because ry? Don’t. Press on. It makes sense that we view running as I hated myself. a competitive sport. We all remember having to run laps I ran because I was trying to prove at school. There were the athletes out something. But there is nothing to prove front. The kids in the middle of the pack but that you like yourself. If you hold true and then those at the back. And it was a to this philosophy, you will find that run- constant comparison – a sizing up of each ning will make you a better person. other. If you disregard it, you will likely hurt Winners and losers – well, that’s yourself, get frustrated and quit. complete garbage. So here is the anthem – one you already The truth is that the kids in the middle know. In life, you only have power over or near the back are working harder – yourself and the way you embrace the higher heart rates - than those out front. world. Invest in yourself and work to And yet, they are seen as lesser in the after you have laid off. You have to push and my stretching was horrible. Luckily, the best of your ability and anything is sport. through those weeks to get reattached to I did not injure myself and was able to possible. You must also ask for the power The truth is that we all have our own an exercise. push through. But not without a lot of to see the things you don’t control and be pace. Now here is the coach you need to put pain and unnecessary suffering. diligent in not giving those things your Especially in the beginning. in your head. No matter what you choose It took 2 years to get my knees to a power. Or worse, let it prevent you from So why not just start small? Maybe you to do there will be a start and a finish. point they no longer hurt. I wish I had reaching your potential. jog a quarter mile, walk a quarter, jog a And no matter what length you run, walk read this story back then. So, if some- Running is the same way. Don’t fight it. quarter and walk a quarter. Listen to your etc., it will get more difficult at the end. thing starts hurting beyond healthy Accept it. Accept yourself. body. You are your ultimate coach and mo- You will want to quit. soreness, ease up. Use strengthening That said, there is a process to running tivator – so do what makes YOU happy. If As Paul Simon said, “You know the techniques like lunges for legs or leg lifts and a curve to endurance. you decide to go running with others and nearer your destination; for your core. Remember the goal is to Run at a speed and duration that is they want to go faster, let them go. There The more you’re slip slidin’ away.” like what you do. right for you. is no having to keep up. Match your con- That’s when you kick. Whether it is And then treat yourself to a stretch. In turn, you will want to keep running. dition to your ability so that you can get reading this story, finishing a project or Again, don’t kill yourself. It’s that simple. better with time and no injury. Sometimes going for a run. We grow impatient at the When I started, I came 10 inches from The first thing I did was overdo it. you have to go slower to go further. end, we’re tired, and we wonder if we touching my toes. But over time, I found I started with an idea of running that was When your body is ready, it will tell you have the guts to stick it out. This is the that I would stretch untl it just started unreal. And when the reality of my own at a quarter mile to keep going a little bit curve of pain- or endurance. Now focus – to hurt and then held it- with breathing. stride would set me straight, I was unwill- farther – but build up to it. There are no give it that extra effort to finish. Because I found I could go lower. My stretches ing to accept it. have-tos in any of this – just your willing- finishing leads to mental success. And went from excruciating 15-second burns Running is not about running. ness to want it patiently. Patiently. mental success precedes physical success. to several minutes with moderate pain. Again, it’s about acceptance. This is why: Two things happen when So, set achievable goals and then achieve And almost nothing in the world feels And its simplicity is intoxicating – you run. First, you stimulate growth in them. better than when you let up. It’s a special shorts, shirt, some Vaseline for chaffing your brain – everything in life tends to get And quit looking in the mirror. Your reward. and a good pair of shoes. That’s it, and easier because you become more aware, exterior has nothing to do with this. Now put your chest out; snap the tape the world is your track. Your gym is out more open, and anxiety reduces. There That is a motivation of self-loathing. on this last word; and rest in the glory of the front door. is a certain relaxation that comes with My uncle recently told me that the only finishing. Maybe like many of you, my first expe- exercise. Enjoy it. At the end of a run, thing you really need to do in life is be riences with running were awful. ensure you put your hands on your head able to look yourself in the miror and like Above left: When I get discouraged, I ran with people faster than me, which and walk for five minutes and soak up the person looking back. So quit being a I try easier not harder. I slow down left my throat hurting and my legs aching that good energy. hater. Or if you’re a hater – go running and just focus on finishing. The and sore for days. Consequently, I quit Two: You improve what I call your and spit it out and return a lover of your ultimate judge is yourself. Only you running. standing energy – energy you have success. know you. So be you. And get going This is where everybody makes the throughout a normal day because your Ok, we’re almost there – you can see – just put your shoes on and jog out mistake. They run for something other improved blood flow can provide better the finish line on this story – don’t quit. the door. than themselves. To keep up, to show up, maintenance to your entire body. If you lose weight, great. If you don’t, to be part of a group and so on. First, you Did you know on average it takes two great. It does not matter. What matters Above right: The simplicity of must run for you. months to create a habit? Make running is that you are having fun in an exercise running is what makes it so This is why: There is good pain and or walking or tennis or riding a bike a that is benefitting you. alluring. A pair of good shoes, there is bad pain. habit – after you train your brain the I started running in earnest in 2014, some anti-chafe, sunglasses, Muscles rebuilding and some soreness decision to put on the shoes gets much and I made all the mistakes. Running too shorts and a shirt and you’re set. after a moderate run for your level of easier. That is why it is hard to restart much. Running too far. My knees hurt, Photo Credit: Peggy Peterson

P2 P6 P7 P8 High price Managing MCMC Healthy of screen pain sports eating inside time medicine B2 Wednesday, May 30, 2018 www.TheDallesChronicle.com

Pathways to Health

Jocelyn Paris, who has taught for 15 years, including the last three at The Dalles Middle School, is pictured surrounded by the many tempting de- vices in our lives today. She has seen a decline in student performance and behavior tied to excessive use of devices, or screen time, as its called. Contributed photo

The high price of screen time. NEITA CECIL step breakdown of tasks, and how to The body also undergoes repairs the ‘black hole of YouTube.’” The Dalles Chronicle persevere when you’re not getting during sleep, including to the cardiac, She thinks it will be an uphill battle immediate results. respiratory, lymphatic and other systems. for most people to put the screen down. “They have no ability to regulate their “Sleep is an essential component to our Her advice for combating overuse of Jocelyn Paris has taught screen time use and are unable to control health and our kids are not getting much screen time is “simple. Put the screens for 15 years now, and their impulses to search anything online, of it,” she said. An estimated 60 percent away during dinner, have face to face especially YouTube,” she said. of youth are sleep deprived. conversations with each other. Go out- for the last 10, she’s There’s a reason they can’t just put the By taking a screen to bed, kids are side, without the screen, interact with the phone down: It’s addictive. There is “real also robbing their body of the ability world around you, face to face. Stop rely- seen a steady decline in scientific evidence that shows the brain to release melatonin, the chemical that ing on screens to give you experiences.” is relying on the dopamine output we helps our body know its night time and Kids need to be taught the dangers of students’ reasoning skills, receive from accessing our devices,” time for sleep. “It is estimated that even screens and the internet as well as the critical thinking, and more Paris said. As we see things on a screen — reading on a tablet or screen before bed good that has come from this technology. colors, shapes, sounds, movies, responses delays the release of melatonin by three She believes adults are the key to creating importantly, empathy and – the brain releases the pleasure chem- hours,” she said. successful internet users. “We need to ical, dopamine. “So every time a child Paris is trying to combat the overuse help kids understand why social media patience. swipes or receives an immediate input of screentime by hosting a free Internet affects their moods and their outlook from a screen, their brain is being trained Safety Night twice a year for parents. She on life. The culprit? Every parent with school- that it is pleasurable, which then increas- hopes to get another one scheduled before “We also need to model the reduction age kids probably already knows the es the action as they are being rewarded summer. of screentime.” In her household, that answer, but just in case you didn’t, here it for the behavior of swiping.” She partners with prosecutors and the means no screens at the dinner table, and is: Excessive screen time. Children are becoming addicted at the police in the presentation. She especially no screens for an hour before bed. Paris, who has taught STEM (science, neurological level, she said. They would appreciated one prosecutor’s comment: She has bought an old-school alarm technology, math and engineering) at The rather interact with their screen than “nothing good happens on the internet clock and she puts her phone across her Dalles Middle School the last three years, real-world connections. after 10 p.m.” bedroom, facedown, “so I can get some has made a study of the effects of spend- It is estimated children spend an aver- Paris is not immune to the lure of the sleep and let my brain repair itself.” ing time on devices, be it phones, tablets, age of seven hours in front of electronic screen. “We all do it, no one is immune to laptops or computers. Important brain media a day. Some 75 percent of kids development, specifically in the frontal spend less than an hour a day playing lobe, that happens in childhood can be outside. And 20 percent of kids actually dulled with excessive screen time, she believe playing video games is exercise. said. This inability to stop being on a device The frontal lobe controls our emotions, eats into sleeping time. Paris now regu- Happy Kidz, reactions, impulses and empathy and larly hears students say, “I am so tired is dependent upon authentic human from being up all night.” Healthy Smiles, for a Lifetime! interactions, she said. When she asks why they were up, 9 If a child is looking at a screen instead times out of 10 they were playing video of having face to face interactions with games, looking at YouTube or chatting others, “the almost ‘instinctive’ skills of online. reading someone’s body language, tone, When she asks them what their par- face, reading situations, or getting a ‘feel’ ents think about this, “they laugh and say, for others” is stunted, she said. ‘My parents don’t know what I do on my That area of the brain also plays a device.’” huge role in learning — the cognitive When she talks to parents, they tell her functions of reading, writing, number that their kids get too mad when they try sense and problem solving. to take the phone away, or that they feel In the classroom, these effects mean it is an invasion of privacy for them to Paris has seen students become increas- check what their kid is doing online. ingly blasé about learning; they would “I would urge parents to really think rather be online than doing anything else. about that and as adults we know what is She’s seen a decrease in students’ ability out there on the internet and it is our job to physically construct objects or figure to protect our kids,” she said. out a solution to a problem, especially if The restorative power of sleep is not it requires spatial reasoning. Students just a saying. “Sleep is the human body’s often give up when something is too hard. way of repairing itself,” Paris said. When As screen time increases, they develop we sleep, the brain is able to make sense the expectation that all actions have of the stimuli and input it receives all immediate effect and all stimuli elicit an day. It repairs cells that aren’t functioning immediate and quick response. right, solidifies dendrites and repairs its So she is now teaching the step-by- neurosensors. Final Days! 25% off * Sunglasses Ends 6/30/18 J. Kyle House *Cannot be combined NOW OFFERING with insurance. Some DDS, FAAPD Pediatric Dentist Solea Laser takes restrictions apply. Steven Wohlford the drill, needle, DMD, FAAPD Pediatric Dentist and pain out Frank Foreman of dental visits. CASCADE DDS, FAAPD Pediatric Dentist 419 State St., Ste 4, Hood River (541) 387-8688 EYE CENTER 1935 E. 19th St., Suite 200, The Dalles (541) 296-8901 TheDalles,541-296-1101/HoodRiver,541-386-2402 www.CascadeEye.com www.akidzdentalzone.com ChrisBarbour,OD/B.JeffreyPulk,OD/JohnD.Willer,DO, Board Certified Ophthalmologist The Dalles Chronicle Wednesday, May 30, 2018 B3

Pathways to Health

Keep an eye on your child’s ocular health Talk to an eye care professional and Davis Vision, to make free eye exams about how to prevent eye problems if and eyewear possible for families who qualify. In addition, the Affordable Care your child plays sports or spends a lot Act makes sure that in most states, one You can improve bone of time in the sun. free eye exam and one pair of glasses are The non-profit organization Prevent a part of the benefits. Blindness­ has declared August as Two of the most common eye problems strength through sports Children’s Eye Health and Safety experienced by children are amblyopia Awareness Month. The timing­ is no (lazy eye) and strabismus (crossed eyes). Weight-bearing exercises help legs and spine, which carry the bulk of coincidence; as children get ready to Eye exams can also detect color blind- strengthen the bones. your weight all day. Sports that involve return to school, the importance of ness, retinitis pigmentosa, uveitis (an eye jumping and moving around a lot, such as eye health is top of mind for parents, inflammation), conjunctivitis­ and vision Taking good care of your bones is dance, volleyball, soccer, tennis and bas- educators and eye health practitioners problems such as myopia,­ hyperopia and important at any age, but even more so ketball, have a similar protective effect. alike. Pre­vent Blindness works hard to astigmatism. It’s also important to have as you get older. Weak bones are vulner- Muscle-strengthening activities also make sure eye care is accessible for all regular exams for children that have dia- able to severe fractures, especially in the contribute to bone strength. Resistance families and that parents know what betes, childhood glaucoma or any chronic hips and spine. While exercise in general exercises (involving elastic bands or free kinds of problems to watch out for. illness that can affect the eyes. plays an important role in maintaining a weights, for instance) are particularly Many families may believe that the Prevention is key word in children’s healthy body, certain types of sports are beneficial, as they reinforce the tendons cost of eye exams is too expensive. That’s eye health. Seeing an optometrist or other especially beneficial to keeping bones that connect bones to muscles. not the case. Prevent Blindness works in eye specialist at least once a year is the strong and preventing osteoporosis. To sum things up, staying active is the tandem with other charities and business- best way to prevent blindness, so do your Weight-bearing exercises are ideal for key to a healthy skeleton. A sedentary es, including VSP, Luxottica, Visionworks part by making an appointment for your improving bone density. Speed walking, lifestyle causes bones to lose density and child today. jogging and step are excellent ways to become brittle, so get moving! strengthen the bones in the YOGA Giving Gratefully in honor of your caregiver...

e are proud to acknowledge Dr. David Cleveland. W His excellent care prompted a donation to the Mid-Columbia Health Foundation from a grateful patient and their family.

When you choose to honor an MCMC staff member through the Mid-Columbia Health Foundation, your donation helps enhance the lives of others right here in our community. GIFTS FROM GRATEFUL PATIENTS & FAMILY MEMBERS CAN BE MAILED TO: Mid-Columbia Health Foundation 1700 E 19th Street, The Dalles, OR 97058

DONATE ONLINE: www.mcmc.net/give Group Fitness - 44 Classes Every Week YOGA | ZUMBA | SPINNING | FOR MORE INFORMATION: WEIGHT TRAINING | BOOTCAMP | BARRE 541-296-7275 or [email protected] The Dalles Fitness & Court Club 731 Pomona St W, The Dalles, OR 97058 (541) 298-8508 www.fitnesstd.com

HappinESS iS HEaLtHinESS

String several happy moments together, and you have a happy life. Come by for a tour and see why Life is Just a Little Easier Here.

indEpEndEnt Living • aSSiStEd Living • MEMory CarE i 541-296-1303 • 1201 West 10th Street • the dalles • the SpringsLiving.com

SMC_MAY AD_NEW.indd 1 4/12/17 3:18 PM B4 Wednesday, May 30, 2018 www.TheDallesChronicle.com

Pathways to Health

Medical Directory The Dalles Chronicle Wednesday, May 30, 2018 B5

Pathways to Health

Summit Springs Village Corporation Acupuncture - Allergy Elimination - Custom Chinese Herbs

Assisted Living and Memory Care

• Private Rooms • Ongoing Staff Training • Secure Environment • Non-Profit • Individual Activities • Friendly, Caring Staff

PO Box 687, 133 S. Church, Condon, OR 541-386-2101 or 800-250-4329 summitspringsvillage.org

Help support a N O N P R O F I T S Healthy Community Get involved if you’re not already.

Healthy Mom means Healthy Baby!

Building a Healthy Community Donations to the Mid-Columbia Pregnancy tests, individual lessons, Health Foundation are used to: confidential peer-counselors, baby clothing and necessities all available Provide assistance to patients free of charge. Become a client in in need at MCMC Hood River or The Dalles today! Provide scholarships to local students Help MCMC purchase new equipment Support healthy activities in our community

Join us by making a donation Visit: www.mcmc.net/mchf

Email: [email protected] Mail to: Hood River Center & Mid-Columbia Health Foundation The Dalles Center Administrative Offices 3206 W. 6th St. 1700 E 19th St, The Dalles, OR 97058 1936 12th St #100 & 200 The Dalles, OR 97058 Hood River, OR 97031 Call us: 541-296-7275 541.296.0650 541-386-1050 Open Tues- Fri 1-5 pm Open Mon - Thurs 11am -5pm

GREAT THINGS HAPPEN WHEN WE LIVE UNITED Gorge Giving $274,826 invested into 36 local is a resource designed to offer pograms in the Gorge this year. companies and individuals a wealth of information to *100% of your donation will assist them in their charitable directly impact local people giving plans.

GIVE. ADVOCATE. VOLUNTEER.

Send your contributions to: United Way of the Columbia Gorge P.O. Box 2, Hood River, Oregon 97031 or visit: This publication includes nonprofits in our communities. Local non-profits highlight their mission wwwUnitedWayColumbiaGorge.org to donate. statement, goals, service area, board members, events and giving/volunteering opportunities. LIVE UNITED Thank you to our generous community for all that you do to support our local nonprofit organizations. You now have the perfect tool to help you begin or expand your support of nonprofits. Pick up your copy of the guide today at our offices or area businesses. Reservations for the 2019 edition are available. The Dalles Chronicle or Hood River News 541-296-2141 or 541-386-1234 PHONE 541-386-6100 [email protected] B6 Wednesday, May 30, 2018 www.TheDallesChronicle.com

Pathways to Health

Dr. David Russo of Columbia Pain Management displays a new device that can be implanted in the body and controlled by a remote or cell phone to scramble pain sensations. RaeLynn Ricarte photo

Managing pain is lifestyle choice RAELYNN RICARTE rest of the team on a continual learning Scientists are now working to develop their “core,” the muscles in the abdomen, The Dalles Chronicle curve. other pain relievers that are not as addic- pelvis and back, to better support their For example, there is now a miniscule tive, said Walden. body. Coping well with chronic device that is implanted at the point of Russo said many people who have used Movement is not just physical action, pain in the body, such as along a spi- opioids for a long period of time have said Russo, it is about retraining the pain requires patients to nal cord for back problems, and can be trouble giving them up because the drugs brain, so they can relax and function controlled by a remote or cell phone. The have changed the structure of their brain when pain flares up. develop resiliency and a equipment uses electronic signals to and how it works. They associated feeling “You can help your body heal itself,” lifestyle that focuses on scramble pain sensations and the patient good with being under the influence of said Russo. can control the level. medication and that feeling is defined as He said people with chronic pain cultivating relationships “This is one of the new, exciting treat- “normal.” should also stay as socially active as ments we have,” said Russo. For that reason, Russo said pain spe- possible because being connected to and giving back, says Dr. Another treatment that works well cialists now offer patients mental health family and friends is a positive morale for arthritis involves injecting stem cells counseling to help them learn new coping booster -- and a distraction from pain. David Russo of Columbia from bone marrow into joints or tendons skills. “One of the biggest factors that con- Pain Management. that are not healing. Stem cells have been He said it is no small feat for a patient tributes to pain is loneliness,” said Russo. found to have the remarkable ability to to find the path to a high quality of life “People tend to draw inside when they “I know I’m making real progress serve as an internal repair system by if he or she has suffered a debilitating hear the ‘pain song’ in their brain and when a patient comes back and says, dividing without limit to replenish other injury that has reduced mobility, has a by changing habits, they build resiliency ‘I still have the same pain, but I’m not cells. serious disease like cancer, or some type that can retrain their brain.” letting it keep me from playing with my “This is new, only being tried in a of a permanent disability. For that reason, he is highly supportive grandchildren or going for a walk,’” handful of places,” said Russo. Regular exercise might not feel good – of the Blue Zones Project in The Dalles he said. It is no small task for pain specialists muscles and tendons get weak, stiff and that is helping people find purpose in life Dr. Russo is one of four doctors in the to figure out how to relieve symptoms sore after not being used -- so there can be and build connections within the commu- practice, which also includes three phy- that range from discomfort to agony for significant aches and pains to begin with. nity. sician’s assistants and two mental health 27 million Americans reported by the However, Russo said once patients get “Be open to try something new in life providers. The team divides its time U.S. Department of Health and Human over that initial hump, they can stabilize and in managing your pain,” he said. between clinics in Milwaukie, The Dalles Services to have some type of chronic and Hood River. The local office is located condition. at 3601 Klindt Dr., Suite 200. “It used to be that prescribing medica- “The important thing for people to re- tion was the way that we treated pain, but member is that chronic pain is not hope- we found out that chronic opioid therapy less,” said Russo, who has been working doesn’t work as well as once thought and in the Gorge since 2007 it doesn’t work for everyone,” he said. Home is Even if patients didn’t develop an Home is “All pain is real and it’s just how much is caused by physical factors, how much addiction, their bodies often get so used to by chemical factors and how much by the dosage that medicines are no longer emotional factors.” effective. In addition to being given pills for pain, they were sometimes prescribed where you He picked the field because it offers where you mysteries to solve. He likes sleuthing out anti-depressants and anti-seizure medica- solutions in a team-based approach that tions as part of their therapy. deals with body, mind and spirit. “American culture demands a quick fix “I became intrigued by figuring out and we have tended to have the thought feell it. the secret sauce to help people get over that there is a pill for everything, but chronic pain,” said Russo. that’s not the case,” said Russo. When a patient comes in with some The emphasis to use alternative treat- type of pain caused by an injury, ongoing ments has heightened with federal recog- condition such as arthritis or a surgical nition that opioid addiction has become a procedure, there are many avenues to national epidemic. bring relief, said Russo. The key is to find In figures recently released by the the one the combination of treatments House Energy and Commerce Committee, that work well. chaired by U.S. Rep. Greg Walden, R-Ore., “Two people can have the same pain 90 people die each day in America from problem, but they don’t necessarily have overdoses. the same solution. It’s still a lot of trial In Oregon alone, more people died last and error,” he said. “We could be seeing year from overdoses than from car acci- patients two or three times per month dents, he said. That figure was more than until we figure it out. What we are the entire Vietnam War, which had 58,200 ultimately doing is working to help the troop losses. body heal itself.” Opioids are a class of drugs that Technological advances are continu- include heroin as well as the prescription ally being made that keep Russo and the pain relievers Oxycodone, Hydrocodone, codeine, morphine, fentanyl and others. OREGON VETERANS’ HOME INDEPENDENT LIVING | ASSISTED LIVING | MEMORY CARE | RESPITE CARE THE DALLES # THE PLACE WHERE HONOR LIVES

S a f e t y • H o n o r • I n t e g r i t y • R e s p e c t • Tr u s t

Skilled Nursing, Long Term Care, Rehabilitation Services Tours Available 7 Days a Week S E N I O R L I V I N G CALL TODAY TO ARRANGE A TOUR. 541-298-5656 700 Veterans Drive - The Dalles, OR 97058 3325 COLUMBIA VIEW DRIVE | THE DALLES, OR 97058 541-296-7190 FLAGSTONESENIORLIVING.COM The Dalles Chronicle Wednesday, May 30, 2018 B7

Pathways to Health

Athletic Trainer John Barresse works with a student athlete.

MCMC Sports Medicine EMILY FITZGERALD is, especially in athletics it’s difficult be- The Dalles Chronicle cause athletes are competitive, they don’t want to be told they can’t participate or In the last six or so years, that they shouldn’t participate,” he said, adding that it takes time for the students Mid-Columbia Medical and their community to “understand that you’re here to keep them in the game as Center’s sports medicine long as possible, as safe as possible.” program has grown from Though these relationships take a lot of time and energy to build, the payoff is one part-time athletic worth it, Barresse said. “Every incoming freshman group…is a new opportunity to trainer at The Dalles High make new relationships, to make a solid School to four full-time impact on someone’s life, to be able to keep them enjoying doing what they’re trainers working at nine doing,” he said. “And anytime I can do that and just be a positive influence, a schools in the Gorge. role model, in other peoples’ lives as they learn to develop not only physically but The program services middle and mentally is very, very rewarding.” high schools in the Gorge to help reduce Barresse said he respects the students’ injuries among student athletes and en- desire to play and tries to keep kids in requirement of the Oregon School sure student athletes receive timely and the game whenever possible, but keeps conditioning classes are non-athletes, Activities Association (OSAA). adequate care. a close eye on the risk/reward ratio of MCMC reported, and the remodeled “No concussion is ever treated the In 2017, MCMC saw a 25 percent de- doing so. weight room saw an average of over 400 same,” Barresse said, relating treatment crease in non-contact injuries that would “Someone with a very mild ankle individual workouts in 2017. to a “Choose Your Own Adventure” game- require medical referral, such as ankle sprain that’s only slightly swollen but has The weight room, officially renamed book. Eighty percent of concussions, he fractures and ACL tears, from the year great strength, great balance—that’s a kid the Tod and Maxine McClaskey Well- said, have their symptoms resolve in 2-3 before. Of 27 documented injuries, only that you can brace up, tape up, and get ness and Fitness Center, was remodeled weeks and the task force is primarily con- 16 resulted in referrals, MCMC reported. back in the game,” Barresse said, “but the as part of MCMC’s “Level the Playing cerned with the 20 percent that don’t. Athletic performance has improved kid who has an extremely swollen ankle, Field” project and completed in 2016. The MCMC physical therapists and represen- as well: For the first season in program has no strength, no ability to balance… fundraising campaign included employ- tatives of both pediatric and family medi- history, TDHS wrestling team accom- those are the ones you definitely need ee support from both MCMC and North cine meet regularly with athletic trainers plished over 70 percent of its wins by pin to make sure you safeguard because… Wasco School District, as well as from to ensure that students get timely care. as opposed to decision. they’re at a huge risk for making their regional foundations and local communi- “We want to make sure kids transition “Teams are rebounding and numbers injury much worse.” ty members. back to school sports as safely as possi- are going up,” said program director Nick This year marks Barresse’s fourth in The facility hosts four strength classes ble,” Dills said. Dills. His goal is to see preventable injury The Dalles. He has a master’s degree in per trimester and is open for after-school Dills said the biggest impact of the rates continue to drop and performance human physiology from University of workout programs for middle school stu- program is the sheer volume of kids that improvements continue to rise on the Oregon and is certified as both an athletic dents for two thirds of the year; as well as benefit from it, not just in terms of injury field. trainer and orthopedic technician. “I’ve free, community based injury prevention prevention and recovery, but student The program currently provides ser- gotten to see a lot of things in my career, and athletic development camps every engagement as well. “The kids are having vices to The Dalles, South Wasco and Lyle that’s definitely helped me improve as an summer. MCMC began to consistently fun with it,” he said, it’s a fun, kind of High Schools; Horizon Christian, Dufur athletic trainer,” he said. offer the eight-week programs a couple of awesome vibe that I’ve seen.” and Sherman County Schools; and Though he grew up in White Salmon, years ago, Dills said. Some 25 to 30 percent of students The Dalles Middle School. This year, Barresse spent 12 years of his career “We’re always looking for new avenues enrolled in TDHS’s strength training and Columbia High School in White Salmon, happily working in Bend and only moved to help students,” he said. Wash., was added to that list. Trainers to The Dalles when MCMC offered him also travel to some multi-school jambo- his current position. “[this program is] rees, like helping with the annual fall different from anything else I’ve been Dufur football classic, Dills said. involved in, it’s absolutely phenomenal,” Athletic trainers serve as the link he said. between MCMC and the school athletic One of his favorite aspects of MCMC’s programs, working with student athletes, sports medicine program is a “concus- standing on the sidelines of games in sion task force,” a joint effort between case of injury and teaching proper work- high schools and MCMC focused on con- out technique, strength and conditioning cussion treatment. to students to help prevent injury in the The task force also provides return first place. to activity training for concussed MCMC’s four full-time trainers spend students to work their way back up to most of their time at their respective full participation and help guide them “home-schools,” Dills said, and service through homework and classroom surrounding schools as needed. activities so they don’t fall behind while One of the biggest challenges for the recovering. athletic trainers entering a new school is The program requires all freshmen earning the trust of the student athletes and junior athletes to undergo baseline and their community, a process that Dills Immediate Post-Concussion Assessment said often takes two or three years. “Com- and Cognitive Testing (ImPACT), an munity support really comes into play” online 25-minute cognitive test that by that third year, Dills said. measures memory, attention, learning Athletic trainer John Barresse, who and reaction speed. One of multiple works primarily at The Dalles High measures used in return to participation School as well as The Dalles Middle protocols, the baseline tests help train- School, said it takes about three years to ers identify concussions and determine develop the relationships with athletes, when a concussed student is well enough students, coaches and school staff that to return to school and sports. The test truly make the job fun. is retaken whenever there is a suspected “In general, your first year, people are concussion and MCMC funds the cost of trying to figure you out a little bit…and the tests for every school they cover. they’re scared of the new person because Coaches also receive annual concus- A calendar of FREE local events to support they don’t know what the expectation sion management and identification, a health and wellness

Trustworthy health articles and tools to empower Helping Hands Home Care offers your care assisted living in your home by highly qualified, background checked Caregivers Inspiring stories about patients like you from 2 hours a day to round-the-clock-care.

www.HelpingHandsHomeCare.com MyChart patient portal for easy access to your health information S E R V I C E S I N C L U D E ⌂ Housework & Meal Prep Medical guidance, plus access to our experts in ⌂ Transportation the Gorge ⌂ Dressing and Bathing ⌂ Mobility Assistance Serving people of ALL ages ⌂ Medication Assistance through a Whole-Person ⌂ Companionship & More Health Care approach

“Call for a free in home care assessment!”

Mary Gailley | REGIONAL MANAGER The Dalles (541) 769-1221 • Hood River (541) 436-4223 [email protected] Serving Wasco, Sherman and Hood River Counties LICENSED, BONDED & INSURED B8 Wednesday, May 30, 2018 www.TheDallesChronicle.com

Pathways to Health

Healthy habits

for a happy Antioxidants such as those found in berries may help slow immune system cognitive decline.

If you’re dreading the return of seasonal cold and flu viruses, be proactive. Healthy habits will help keep your immune system in tiptop shape and primed to stave off unpleasant infections.

A healthy person’s immune system doesn’t need any outside help to stay in good condition, as it’s naturally designed to defend your body and heal itself. However, some behaviours may affect your body’s ca- pacity to fend off attackers (viruses, parasites, cancerous cells, foreign bodies, etc.).

A healthy lifestyle A balanced diet is essential in preventing nutritional defi- ciencies, which weaken the immune system. As well, getting enough sleep, exercising regularly, avoiding stressful situations, learning to manage anxiety and not smoking are all habits that contribute to your immune system’s good health.

Immunization Getting vaccinated is the best way to defend yourself against Foods that are good certain types of illness. Other than that, there’s no magic for- mula for a healthy immune system: You just need to take good care of yourself. for your brain Immune system 101 Your immune system is one of your body’s most vital allies: Your brain needs more like are sometimes referred to as super- without it, the tiniest scratch would leave you vulnerable­ to foods. Berries contain high concentra- life-threatening infections. It comprises various organs, includ- than 40 distinct nutritional tions of antioxidants, which have been shown to slow the progression of age-re- ing bone marrow, the thymus, the spleen and the lymph nodes. elements to function In addition, your skin and mucous membranes are the first line lated cognitive decline. of defense against foreign attackers. properly, meaning that 3. Low glycemic index carbohy- drates. Foods with a low glycemic index, a varied diet goes a long such as brown rice, whole grains and cooked beans, contain slow-release carbs way toward optimal cog- that progressively make their way into the bloodstream. This helps the brain A balanced diet prevents nitive health. Some foods maintain its energy supply throughout nutritional deficiencies that are particularly beneficial the day—in fact, half of your daily carb weaken the immune system. intake is used to power your gray matter. to the human brain, in- 4. Legumes. Lentils, peas and beans are good sources of thiamine, also known cluding the following: as vitamin B1, which plays an important role in converting sugars into energy. 1. Fish. Salmon, trout, mackerel and 5. Mussels. These tasty mollusks have tuna are all packed with omega-3 fatty a higher iron content than red meat. acids, which have a protective effect on Your body uses iron to ensure that oxygen neurons. is properly circulated through the blood- 2. Berries. There’s a reason blueber- stream. Needless to say, your brain needs ries, blackberries, goji berries and the its oxygen.

Traffic calming at Dry Hollow school

HAVEN Cares About Your Health & the Health of Your Child Since 2011 HAVEN has been working with A schematic of a new drop off route shows how it will be implemented at Dry Hollow healthcare providers as part of Project Elementary starting on June 2. The “pop up” route intends to increase safety and en- courage movement for children without major construction. The project is a grass Connect and the Safer Futures Project, roots development to gauge the idea before any permanent structures are created. promoting survivors’ health as an important part of healing from IPV and promoting There will be several changes tested partnerships between health care providers in this temporary pop up, including a and agencies like HAVEN. new pick up/drop off area on Dry Hol- low, a snorkel lane and cross walk on Some Effects of Domestic 19th St., and a mini-circle at the inter- Violence During Pregnancy section of 19th & Lewis streets to deal with u-turn safety issues.  Low and very low weight at birth for In early June, Dry Hollow Elementary newborns will temporarily restructure their drop-  Premature birth off and pick-up area, cutting back on  Postpartum depression confusion and making it safer for kids and drivers. These traffic calming Some Effects of Domestic Violence on Children* measures are part of a larger Safe Routes to School (SRTS) effort. Evi-  Developmental delays dence for Safe Routes to School im- the project or manage traffic during  Depression & anxiety prove quality of life to improve: the following times: Saturday, June  Bed wetting •Actively commuting to and from 2nd: 9 - 11 am, 11 - 1 pm, & 1-3 pm;  Frequent school absences and lower grade point averages school can improve mental and physi- Sunday, June 3rd : 10 - 12 pm, 12- 2 cal health. pm, & 2-4 pm; Weekdays (except  Post-traumatic Stress Disorder •SRTS has made it safer for students Wednesdays) June 4-13th; M, T, Th, *witnessing a mother or stepmother being abused by a significant other is to walk or bike to or from school. F: 7 - 9 am, 2 - 3:30 pm and Wednes- one of ten Adverse Chiilldhood Experiiences (ACEs) , learn more •SRTS can lower healthcare and days: 7 - 9 am, 12:30 - 2 pm (early about ACEs here: www.cdc.gov/viiollencepreventiion/acestudy/ transportation costs for school districts dismissal) Let us know you'll be there! and families. Call 541-705-5346 or email Get Involved! Volunteer to help install [email protected] All Moms Deserve Healthy Relationships! Ask yourself:  Do I feel cared for, respected, and nurtured by my partner?  Does my partner support my decisions about if or when I want to have more children?  Does my partner give me space to be with friends or family (or to take breaks from the baby)?

Meet for a common purpose - fun, friendship, health  Providing services to victims of Intimate Partner Violence (IPV: domestic and sexual violence, dating violence, and stalking) for 35 years Moai (pronounced mow-eye) is a concept from one of the Original Blue Zones  The only comprehensive IPV service provider in Wasco, Sherman, Gilliam, and Wheeler areas of Okinawa, Japan. It means “meeting for a common purpose,” and origi- counties. nated as a way for villagers to support each other in times of need.  Six programs and service teams—Emergency IPV Services, Sexual Assault/Human Blue Zones Project Moai Teams are groups of 5 to 8 people who meet weekly to Trafficking Response, Shelter & Housing Services, Legal Advocacy, Health Advocacy, and walk, volunteer, and support each other in healthy habits. Moai leader Summit Comprehensive Primary Prevention Programming Storm is launching groups in June that will ride, create, downshift and relax, and volunteer to clean up the community together. For more information, contact Office: 541 -296-1662 Crisis Line: 541 -298-4789 Summit at 541-965-3126. If you’d like to join a Walking Moai or register a group www.haventhedalles.org that you already walk with go to www.go.bluezonesproject.com/meetyourmoaiTD