Salem-Keizer HEALTH & WELLNESS Magazine • Feb 2019Salem-Keizer HEALTH & WELLNESS Magazine • Feb 2019 ALTERNATIVETREATMENTSTREATMENTSTREATMENTSPAGE 20 ALTERNATIVEA STARTER GUIDE TOTHE BENEFITSOF ACUPUNCTURETREATMENTSPAGE 4TIPS TO EMBRACE AKETO-FRIENDLY DIETPAGE 76 WAYS TO REVIVE YOURHOME WITH ESSENTIAL OILSPAGE 192 Salem-Keizer HEALTH & WELLNESS Magazine — Feb 2019■ FAMILY PRACTICEAumsville Medical Clinic part of Santiam Hospital205 Main St., Aumsville 503.749.4734• Scott Hadden, MD• Tanie Hotan, MD• Lauren Carlson, FNP• Ty Weber, FNPCascade Medical Clinicpart of Santiam Hospital1375 N 10th Ave., Suite B, Stayton 503.769.7546• Claire King, MDSantiam Medical Associatespart of Santiam Hospital1401 N 10th Ave., Suite 100, Stayton 503.769.6386• Guesly Dessieux, DO• Fatima Baar, PA-C• Katie Metzger, PA-CSantiam Medical Clinicpart of Santiam Hospital280 S 1st Ave., Mill City 503.897.4100• Lynn Gower, DO• Sarah Wagner, PA• Joe Lulich, FNPSublimity Medical Clinicpart of Santiam Hospital114 SE Church St., Sublimity 503.769.2259• Emily Weimer, MD• Erin Cramer, PA-C, ATC• Karen Coville, PA-C• Jackie Solgan, FNPStayton Family Practice1375 N 10th Ave. Suite A, Stayton 503.769.2641• Lance Large, MD• Joshua Nicholson, PA-C • Monica Byers, ARNP-BC• Gene Lissy, FNP• Jennifer Muller, FNP-C■ BEHAVIORISTSublimity Medical Clinic 503.769.2259Santiam Medical Associates 503.769.6386Cascade Medical Clinic 503.769.7546• Amanda Egan, PhDAumsville Medical Clinic503.749.4734Santiam Medical Clinic503.897.4100Santiam Internal Medicine Clinic503.769.7151• Cobi Silver Hewitt, DBH, LCSW■ CARDIOLOGYSantiam Cardiology Clinic1371 N 10th Ave., Stayton 503.769.9118• Benjamin Lee, DO, FACC■ EAR, NOSE AND THROAT1369 N 10th Ave., Stayton 503.769.7960• Bruce Johnson, MD■ EMERGENCY MEDICINE1401 N 10th Ave., Stayton 503.769.2175• Richard Brodsky, MD• Joaquin Espinoza, MD• Matthew Fahey, MD• Amanda Johnston, DO • Edward Junn, MD• David Lee, MD• Michael Mitchell, MD• Stephen Moon, MD• Robert Orman, MD• Urmil Patel, MD• Sean Steward, MD • Steven Vets, DO, FACEP■ GENERAL SURGERYSantiam General Surgery Clinic1371 N 10th Ave., Stayton 503.769.3785• Robert McGreevy, MD, FACS • Allyson Sterling, DO• James Nealon, MD, FACS• Christian Spencer, MS, PA-C■ INFECTIOUS DISEASESantiam Infectious Disease Clinic1401 N 10th Ave., Suite 200, Stayton 503.769.7151• Janine VanSant, MD■ INTERNAL MEDICINESantiam Internal Medicine Clinic1401 N 10th Ave., Suite 200, Stayton 503.769.7151• Matthew Degner, MD • Thomas Gilberts, MD• Susan Speece, FNP■ NEUROSURGERY1369 N 10th Ave., Stayton 503.769.7960• Maurice Collada, MD • Valerie Coon, MD■ OBSTETRICS/GYNECOLOGYSantiam Women’s Clinic1373 N 10th Ave., Stayton 503.769.9522• Susan Taylor, MD, OB/GYN• Jennifer Brewer, MD, OB/GYN• Melissa Whitehead, ARNP, CNM, MSN■ OPHTHALMOLOGY1309 Liberty Rd SE, Salem 503.585.2022• Richard Neahring, MD■ ORTHOPAEDIC SURGERYSantiam Orthopaedic Clinic1369 N 10th Ave., Stayton 503.769.8470• Nicolas Stratton, MD• Christian Spencer, MS, PA-C■ PATHOLOGYPacific Pathology Associates 665 Winter St., Salem 503.370.5350 • Amariek Jensen-De La Cruz, MD■ PODIATRYSantiam Podiatry Clinic1369 N 10th Ave., Stayton 503.769.7960• Ruben Pollak, DPM■ PULMONARY/INTENSIVISTSantiam Pulmonary Clinic1401 N 10th Ave. Suite 200, Stayton 503.769.9455• John Silver, MD, FCCP ■ RADIOLOGY1401 N 10th Ave., Stayton 503.769.9211• Mary Burry, MD • Dave Farthing, MD • John Hoffman, MD• William Purnell, MD• Brian Wadley, MD503.769.2175 • 1401 N 10th Ave., Staytonsantiamhospital.orgExtraordinary care close to home.503.769.2175 • 1401 N 10th Ave, Stayton • santiamhospital.org■ FAMILY PRACTICEAumsville Medical Clinicpart of Santiam Hospital205 Main St, Aumsville503.749.4734• Scott Hadden, MD• Tanie Hotan, MD• Lauren Carlson, FNP• Ty Weber, FNPCascade Medical Clinicpart of Santiam Hospital1375 N 10th Ave, Ste B,Stayton503.769.7546• Claire King, MDSantiam Medical Associatespart of Santiam Hospital1401 N 10th Ave, Ste 100Stayton503.769.6386• Guesly Dessieux, DO• Fatima Baar, PA-C• Katie Metzger, PA-CSantiam Medical Clinicpart of Santiam Hospital280 S 1st Ave, Mill City503.897.4100• Lynn Gower, DO• Sarah Wagner, PA• Joe Lulich, FNPSublimity Medical Clinicpart of Santiam Hospital114 SE Church St,Sublimity503.769.2259• Emily Weimer, MD• Erin Cramer, PA-C, ATC• Karen Coville, PA-C• Jackie Solgan, FNPStayton Family Practice1375 N 10th Ave, Ste A,Stayton503.769.2641• Lance Large, MD• Joshua Nicholson, PA-C• Monica Byers, ARNP-BC• Gene Lissy, FNP• Jennifer Muller, FNP-C■ BEHAVIORISTSublimity Medical Clinic503.769.2259Santiam Medical Associates503.769.6386Cascade Medical Clinic503.769.7546• Amanda Egan, PhDAumsville Medical Clinic503.749.4734Santiam Medical Clinic503.897.4100Santiam InternalMedicine Clinic503.769.7151• Cobi Silver Hewitt, DBH, LCSW■ CARDIOLOGYSantiam Cardiology Clinic1371 N 10th Ave, Stayton503.769.9118• Benjamin Lee, DO, FACC■ EAR, NOSE AND THROAT1369 N 10th Ave, Stayton503.769.7960• Bruce Johnson, MD■ EMERGENCY MEDICINE1401 N 10th Ave, Stayton503.769.2175• Richard Brodsky, MD• Joaquin Espinoza, MD• Matthew Fahey, MD• Amanda Johnston, DO• Edward Junn, MD• David Lee, MD• Michael Mitchell, MD• Stephen Moon, MD• Robert Orman, MD• Urmil Patel, MD• Sean Steward, MD• Steven Vets, DO, FACEP■ GENERAL SURGERYSantiam General Surgery Clinic1371 N 10th Ave,Stayton503.769.3785• Robert McGreevy, MD, FACS• Allyson Sterling, DO• James Nealon, MD, FACS• Christian Spencer, MS, PA-C■ INFECTIOUS DISEASESantiam InfectiousDisease Clinic1401 N 10th Ave, Ste 200,Stayton503.769.7151• Janine VanSant, MD■ INTERNAL MEDICINESantiam InternalMedicine Clinic1401 N 10th Ave, Ste 200Stayton503.769.7151• Matthew Degner, MD• Thomas Gilberts, MD• Susan Speece, FNP■ NEUROSURGERY1369 N 10th Ave,Stayton503.769.7960• Maurice Collada, MD• Valerie Coon, MD■ OBSTETRICS/GYNECOLOGYSantiam Women’s Clinic1373 N 10th Ave, Stayton503.769.9522• Susan Taylor, MD, OB/GYN• Jennifer Brewer, MD, OB/GYN• Melissa Whitehead, ARNP, CNM, MSN■ OPHTHALMOLOGY1309 Liberty Rd SE, Salem503.585.2022• Richard Neahring, MD■ ORTHOPAEDIC SURGERYSantiam Orthopaedic Clinic1369 N 10th Ave, Stayton503.769.8470• Nicolas Stratton, MD• Christian Spencer, MS, PA-C■ PATHOLOGYPacifi c Pathology Associates665 Winter St, Salem503.370.5350• Amariek Jensen-De La Cruz, MD■ PODIATRYSantiam Podiatry Clinic1369 N 10th Ave, Stayton503.769.7960• Ruben Pollak, DPM■ PULMONARY/INTENSIVISTSantiam Pulmonary Clinic1401 N 10th Ave, Ste 200,Stayton503.769.9455• John Silver, MD, FCCP■ RADIOLOGY1401 N 10th Ave, Stayton503.769.9211• Mary Burry, MD• Dave Farthing, MD• John Hoffman, MD• William Purnell, MD• Brian Wadley, MDExtraordinary careclose to homeBy LELAND ZAITZfor HW MagazineSince marijuana has become widely legalized in Oregon, an increasing number of people are looking into its potential use as a treatment for various medical issues. The obvious question for anyone who hasn’t had experience with pot is, does it work? If so, how well, in comparison to prescribed drugs and other treatments? Unfortunately, research into the effectiveness of medical marijuana is still far from conclusive, but for many, the possible benefi ts make it a option well worth investigating.There is no such thing as ‘medical marijuana’Medical marijuana is essentially the same as recreational marijuana. The term “medical” applies only to its intended benefi t. So what makes pot medicinal? Marijuana contains chemicals called cannabinoids, which interact with receptors in the body to modify processes such as metabolic regulation, pain, anxiety, sleep and appetite. The active cannabinoids in marijuana are THC (tetrahydrocannabinol), and CBD (cannabidiol). THC produces the “high” associated with recreational weed, while CBD reportedly calms this effect and produces the many apparent therapeutic benefi ts of marijuana.While the FDA has only approved medical marijuana for treatment of specifi c forms of epilepsy, marijuana is widely used in the treatment of a number of different conditions, from appetite loss to Alzheimer’s. Anecdotal evidence suggests that marijuana may be helpful in easing pain, nausea, hot fl ashes, infl ammation, loss of appetite, anxiety, insomnia and more. But that phrase “anecdotal evidence” should be taken as a reminder most reports of marijuana’s effectiveness come from personal accounts while solid scientifi c research has (to date) yet to reach a consensus. To smoke,or not to smoke?Marijuana can be ingested in many forms. It can be smoked, inhaled through a vaporizer, eaten in forms as diverse as beef jerky and gummi bears, or applied topically in the form on oils, lotions or creams. Smoking provides the quickest (often immediate) effects, while topical applications and edibles take much longer to produce an effect, which can increase the chances of misjudging potency and making errors in dosage.Marijuana comes in a variety of strains, each of which produced a distinct effect. The primary difference in strains is wheth-er the marijuana comes from indica, sativa or hybrid plant, and the levels of THC and CBD it contains. Sativa contains more THC, which primarily affects the mind, produc-ing euphoria and creativity while in-creasing serotonin (a neurotransmit-ter involved in the regulation of learning, mood, sleep, anxiety and appetite). In-dica contains high-er levels of CBD, which produces a more relaxing “body high” as it increases dopamine (a neurotransmitter that helps control the brain’s reward and pleasure cen-ters). Medical pot users typical-ly choose indica strains with a high-er level of CBD and a reduced level of THC. A buyer’s marketThere are over 40 dispensaries in the Salem area alone, with at least three in Keizer. Most offer a bewildering array of varieties, with exotic names such as Blue Dream, Granddaddy Purple and White Widow. You may want to visit several dispensaries to fi nd one you’re comfortable with and whose staff can provide accurate information about their selections. You can also compare dispensaries by reviewing their ratings on Yelp or potguide.com. A solution for seniors?An increasing number of seniors are looking into marijuana for therapeutic relief, though the question of whether marijuana is safe for older adults is largely unknown. The aging brain is 3Salem-Keizer HEALTH & WELLNESS Magazine — Feb 2019See MARIJUANA on Page 64350 Cherry Ave NEKeizer, OR503 -393 - 6060keizervision.comWe can changethe way youlook at lifeCynthiaStrawn, ODMalloryMacRae, ODTo help you achieve and maintain clearvision for yearsto come.MEDICAL MARIJUANA Effective treatmentor a bunch ofsmoke? Michael Hickman, 44, of Keizer had reached the end of his rope and was desperate. His unending chronic pain from degenerative disc disease was unbearable. Pain medications no longer worked. “I have had two surgeries, a fusion and a discectomy. When the next discs went the doctor did not recommend surgery and I continued taking Percocet. The Percocet eventually stopped being effective as my tolerance grew. “I spent a cou-ple years at a pain clinic getting steroid injections and go-ing through physical therapy. When the injections had little effect they were get-ting ready to put me on methadone since the Percocet no lon-ger worked,” Hick-man said.His story is similar to many in Amer-ica. Chronic pain, according to the Centre for Disease Control is the most common reason that Americans seek medical care. The or-ganization estimates that as of 2016 more than 20 percent, 50 million, of the U.S. adults experience some form of chronic pain.“At this point I was looking for anything that would help and decided to try acupuncture,” Hickman said. “I didn’t really believe it was going to work, but when it did I wondered why it is not used in western medicine. I was sold on it actually having an effect. Even if it is a placebo effect, it works, same result, different path,” he said.Acupuncture has become a preferred alternative to pain medication. Due in part to the national opioid crisis prescription pain medication is often not an option. For many it doesn’t work or it inhibits daily activities. As a result, many medical doctors are referring patients to alternative treatments. According to lead researcher Jason Busse, of the Institute for Pain Research and Care at McMaster University in Canada, chronic pain treatment should including physical therapy, exercise, acupuncture and cognitive behavioral therapy.“Additionally, according to the British Medical Journal, “Importantly, it also shows that 85 percent of the effect of acupuncture is maintained at one year.” “I did not know what to expect going in, honestly not being all that hopeful that it was going to do anything at all. It was amazing. It really does do something. As the needles moved down my body I could feel the pain push further down till it exited my feet,” Hickman said.“Acupuncture has been demonstrated to enhance endogenous opiates, such as dynorphin, endorphin, encephalin, and release corticosteroids, relieving pain and enhancing the healing process,” said the National Institute of Health’s National Center for Biotechnology Information.According to local acupuncturist, CT Holman, MS, of Redwood Spring in Salem, this is because acupuncture stimulates the body’s ability to heal itself. “I am doing points that will activate their body’s healing ability and its ability to shift those symptoms,” Holman said.Points or acupuncture needles are placed along meridians or channels which Holman explains are much like rivers that run throughout the body.“That river flows all the way to an organ system so each organ system has a river that it is associated with. So we are stimulating points along that river pathway to affect the physiology of the organs,” he said.“In Western medicine you can look at the acupuncture channels being almost like connective tissue pathways … (it’s) what’s called connective tissue or fascia and that is everywhere in the body. What they’ve found through research is that connective tissue 4 Salem-Keizer HEALTH & WELLNESS Magazine — Feb 2019See ACUPUNTURE on Page 8Michael Hickman, 44, of Keizer turned to acupuncture to treat degenerative disc disease when steroid injections and pain killers could not relieve his acute chronic pain.“ As the needles moved down my body I could feel the pain push further down till it exited my feet.” — Michael HickmanThe benefits of acupuncture treatments By DEE MOORE for HW Magazine5Salem-Keizer HEALTH & WELLNESS Magazine — Feb 2019®5825 Shoreview Lane, Keizer503-540-64711600 State Street, Salem • 503-540-6300At Hope Orthopedics of Oregon, we’re dedicated to outstanding accessible orthopedic care. As part of that commitment we are proud to be opening a new clinic in the Keizer community. Our highly trained specialists are bringing orthopedic care, closer to you.Our surgeons, PAs, and Nurse Practitioners have experience in subspecialty orthopedic care, joint replacement, and sports injuries. We also offer comprehensive therapy services with highly trained professionals who will work with you to speed your recovery and allow you to return to the things you most enjoy doing.With our services available closer to home, you can spend more time doing the things you love. Hope Orthopedics, where expertise and compassion meet.This spring, we’ll be expanding to a FULL SERVICE CLINICin Keizer. We’re bringing Orthopedic care, closer to home.to better serve the Keizer community6 Salem-Keizer HEALTH & WELLNESS Magazine — Feb 2019typically more vulnerable to THC and there is currently no conclusive research on how marijuana use might affect balance or increase the risk of falls. Many seniors have reported side effects such as dizziness, blurred vision, anxiety and, perhaps predictably, a “strange feeling.” For anyone using marijuana for the first time, the best advice is to try a little at first, and go slow. Side effectsMost commonly reported effects of marijuana include increased heart rate, low blood pressure, dizziness, fainting, hallucinations and paranoia. Marijuana can also affect judgment and coordination, which could lead to accidents and injuries. It’s a good MARIJUANA,Continued from Page 3Whether circumstances are good or bad, exciting or stressful, there are several simple ways to improve emotional and mental fitness. As one example, sharing a hug with a loved one has been found to boost immune system responses, help fight disease and increase overall health, according to an article published by The Guardian. Hugs increase serotonin, which is the body’s natural antidepressant, can be a natural sleep aid and help reduce stress and anxiety.However, according to the article, hugs are on the decline. Among the reasons for this decline in hugging are busy schedules and the prevalence of technology extending the workday into time spent at home. It can be hard to focus on personal connections when work follows you home in your pocket. At times, it seems there are stronger connections to mobile devices than family members sitting in the same room. There is a simple solution, though. In honor of National Hug Day (Jan. 21), you can get back to showing love through the simple act of hugging. With the help of its mascot, Seymore Good, Tree Top encourages everyone to “squeeze the day” and acknowledge goodness in others by sharing a meaningful, honest hug. The grower-owned fruit cooperative that uses simple ingredients and real fruit also introduced innovative clear apple sauce pouches that let parents “See the Good” in what their kids are eating before they eat it.In the spirit of reducing stress and giving meaningful, memorable hugs, consider these tips: • Keep it real. Avoid superficial hugs or giving a hug just out of habit. Instead, try focusing on the hug and giving it with purpose, as an expression of friendship. Squeeze hard, but not too hard. • Take a breath. Once you are in the hug, pause for a moment and breathe. Just one breath. This is where you have the chance to squeeze a little longer. Go ahead and be a little vulnerable. In the moment, remember who you are hugging and why you are hugging him or her. This is a moment when the healing power of the hug can shine through, and a hug or squeeze is a sign of affection and trust. • Let it go. Be sensitive to the movements of the person you are hugging and be willing to be the first to let go. Leave the embrace with a smile on your face, even in the hardest moments of life. Always let the person you are letting go of know you are happy. Visit treetop.com for more information.(Brandpoint. Photo courtesy of Getty Images.) Hug more/stress lessNavigating Medicare Insurance Options is Challengingmedicare supplements • medicare advantage • dental individual health ins. • small group • short termwww.olearyhealth.com503.339.75962266 McGilchrist St SE - Suite #200 - SalemIT DOESN’T HAVE TO BEWhen enrolling through O’Leary Health, you have a licensed agent at your fingertips each year to help with all the changes in the industry and to advise you on plan selection. Services are free of charge and the prices are identical to carrier rates.idea to talk to your doctor before choosing marijuana to replace or augment any medications you’re currently taking. It’s also worth noting that medical marijuana is not covered by insurance, Medicare or Medicaid. It can be an expensive option compared to pharmaceutical drugs, depending on your health plan. Finally, before you decide to explore the potential medical benefits of marijuana, bear in mind that every person reacts differently to cannabis, and your specific experience will almost certainly be varied from what you’ve read or heard. The healthiest approach is as always to respect your body and to take care with what you decide to put in it.(Leland Zaitz, based in Los Angeles, contributes to each issue of HW Magazine.)7Salem-Keizer HEALTH & WELLNESS Magazine — Feb 2019It seems that everyone these days has a friend following a “keto-friendly” diet — a low-carb eating plan designed to make the body burn fat more efficiently.Developed years ago to con-trol diabetes and then later to treat epilepsy in children, dif-ferent versions of the keto diet have gained traction as ef-fective weight loss plans, ac-cording to The Harvard T.H. Chan School of Public Health. “One thing all keto diets have in com-mon is that they restrict carbo-hydrates in favor of healthy fats in an effort to achieve nutrition-al ketosis—the state in which your body burns fat instead of glucose,” explains registered di-etitian, Courtney McCormick.The experts at the South Beach Diet are now taking a safe, effective approach to keto by offering a keto-friendly plan, and are providing helpful tips to get started. 1. Count net carbs: A ke-to-friendly diet is based around the idea of net carbs. Limit your-self to no more than 50 grams of net carbs daily. While this isn’t con-sidered a strict keto diet, it fol-lows the keto plan for those looking for as-sistance with getting started. To calculate this number, take your total grams of fiber and grams of sugar alcohols consumed and subtract that from your total grams of carbohydrates. The re-sulting number should be with-in the 40 to 50 net carb range.2. No beans, legumes or fruits: To keep your over-all daily net carbs within a Tips to embrace a keto-friendly dietSee KETO on Page 22is more concentrated in certain areas and those correlate with the meridian channels in acupuncture,” Holman said.“In Chinese medicine what we are doing is we are stimulating these points to benefi t the organ systems, to bring a balance to the system. So when someone comes in with a condition, we fi nd out what’s the underlying pathology creating that condition and how do we balance the organ systems, how do we balance the channels?” Holman said.Many of his patients come to him for help with chronic pain issues such as lower back pain, carpel tunnel, plantar fasciitis and thumb pain. They are often referred to him by a medical doctor. “I fi nd many general medical doctors and specialists referring patients here. The American Medical Association, the number one medical association in the United States has said for low back pain the fi rst line of treatment should either be acupuncture or physical therapy. Not medication, not surgery. I think that was huge, very signifi cant for our fi eld, because there is more acceptance,” Holman said.“Western medicine is amazing. I think it’s a beautiful time when we can have integration and I want all my patients to be seeing Western doctors and I think the Western diagnostics are amazing; MRIs, cat scans, blood work; these are things I can use … help understand more about the body and how it is functioning,” he added.Holman’s goal is to help them achieve a solution to their medical problem through acupuncture, diet, exercise, life-style changes and if needed herbal medicines. After which he believes they should no longer need to seek care. The idea is a pain-free, healthy existence.“We are not just trying to stop symptoms. We are not trying to put Band-Aids on symptoms. We are trying to shift the pattern that the body is going in. My goal is for the person to feel optimal … as best as they can feel. I want people to get on track and then graduate and move forward with their lives. I see myself as a guide,” he said.While the idea of acupuncture can be intimidating, according to Holman, when the hair thin needles are applied the sensation has more in common with a massage than with the skin being pricked. When patients come in who are terrifi ed of needles he uses acupressure. Some patients have fears of needle placement, they fear having the needles put in their feet or ears. He tries to accommodate the patient and make them feel comfortable. Most of his placements are in the arms and calves so there is no need to undress or be fearful.“I want them to feel comfortable. My ultimate goal is for them to feel comfortable and safe and heard. That is the most important part,” he said.The fi rst visit can be between an hour 8 Salem-Keizer HEALTH & WELLNESS Magazine — Feb 2019Acupuncture, Continued from Page 4CT Holman has practiced acupuncture in Salem since 2001. Many of the patients he sees are referred to him for chronic pain is-sues. Holman is also the author of Treating Emotional Trauma With Chinese Medicine.503.874.4560We Accept All Insurance, Even Oregon Health Plan!now welcoming new patients — keizer & silvertonacorndentistryforkids.comto an hour and twenty minutes. Then follow up visits are about an hour. “We do an interview to fi nd out what is their chief complaint, their background health history. I will talk to them about nutrition, about sleep hygiene, maybe some exercises or stretches for that specifi c condition. They lie down and I do my diagnostic workup after which I do acupuncture. They will rest on the table for about 30 to 45 minutes. In that time they get really relaxed because during that time the body begins to operate really effi ciently, so the body is less stressed. Some people fall asleep. I will then do some heat therapy. After I take the points out I give them educational handouts and information that they can use for self care,” Holman said. For Hickman acupuncture led to relief of his pain symptoms and fi nally graduation from pain medication as well as the acupuncture. He now treats his pain with herbs and yoga. He hasn’t had an acupuncture treatment in several years. He continues to volunteer with at the library and KMUZ community radio station.While pain treatment is one of the primary reasons people seek out acupuncturists, acupuncture is used for much more than pain. Holman also treats patients with digestive disorders such as Crohn’s disease, acid refl ux; chronic conditions such as asthma, allergies and respiratory disorders as well as emotional health issues such as a birth trauma, childhood trauma, a car accident, PTSD, divorce or loss of a loved one.Holman is the author of a book Treating Emotional Trauma With Chinese Medicine. (Photos by Dee Moore.)9Salem-Keizer HEALTH & WELLNESS Magazine — Feb 2019With nearly one-third of Americans suffering from sleep disturbances, according to re-search from the Centers for Disease Control and Prevention, now is the time to rethink your bedtime routine and consider more natural ways to get a good night’s rest. However, implementing those changes doesn’t have to mean overhauling the way you live. Consider these simple tips that can help you sleep better and longer: Set a comfortable temperature. Making changes in different as-pects of your life to achieve bet-ter sleep is a fine plan, but it may not make much difference if you aren’t comfortable in your own bed. Be sure to maximize com-fort for a full night of sleep by finding a temperature that works for you, but in general, the Na-tional Sleep Foundation recom-mends a bedroom temperature between 60-67 degrees F. Tweak your diet. Making simple changes to what you eat and drink can be a positive health-conscious decision, in-cluding helping you get better sleep. For example, Montmo-rency tart cherries, which are available year-round, are one of the few natural food sources of melatonin, a sleep-regulating hormone. New research from the American Journal of Ther-apeutics shows that insomniacs who drank U.S.-grown Mont-morency tart cherry juice for two weeks extended sleep time by 84 minutes. Consuming two 8-ounce glasses of Montmorency tart cherry juice as part of your dai-ly diet, once in the morning and once at night, can help enhance your sleep time and efficien-cy. It can also be added to your favorite morning smoothie or a soothing nighttime bever-age, such as Tart Cherry Moon Milk (see below). For addition-al information and recipes, visit choosecherries.com.Try bedtime yoga. Rather than scrolling on your smartphone or staring at the TV, consider a dif-ferent routine before heading to bed. Implementing a brief yoga session is one way to clear your mind each night prior to getting quality shut-eye. While missing out on quality sleep can negatively impact your health, simple changes to your lifestyle and diet can play a role in improving the quality and du-ration of sleep. (Family Features)Natural ways to get a good night’s restTart Cherry Moon Milk*Prep time: 5 minutes Cook time: 5 minutes Servings: 1-26 ounces almond milk4 ounces Montmorency tart cherry juice1 tablespoon honey or maple syrup1/2 teaspoon ashwaganda (Indian ginseng)Dried culinary rose petalsIn small pot, heat almond milk and tart cherry juice over medium heat. Remove from heat and whisk in honey and ashwaganda. Top with rose petals and drink warm.Note: For a more frothy beverage, blend mixture in blender before topping with rose petals.*Recipe courtesy of Amanda Paa of Heartbeet KitchenNearly half of all U.S. adults are living with high blood pressure, putting them at an increased risk of heart attack and stroke, according to the American Medical Association (AMA).“During American Heart Month, we urge all Americans to take control of their heart health by knowing and monitoring their blood pressure levels and making healthy lifestyle changes that can significantly reduce the serious health consequences associated with high blood pressure,” says Barbara L. McAneny, M.D., president of the AMA. To help you get started, Dr. McAneny and the experts at the AMA are offering six tips for this American Heart Month and beyond.1. Know your blood pressure numbers. Visit LowerYourHBP.org. The site contains tools, resources and information for both patients and physicians, and was launched by the AMA as part of an effort to reduce the number of Americans who have heart attacks and strokes each year. Having a better understanding of your numbers and taking necessary steps to get your high blood pressure, also known as hypertension, under control will reduce your risk of heart attack or stroke.2. Commit to manage high blood pressure. Work with your doctor to create an individualized treatment plan that includes healthy lifestyle changes that you can realistically stick to long-term to help you maintain a lower blood pressure and lower your risk for negative health consequences. 3. Be more physically active. Regular physical activity can help reduce the risk of developing high blood pressure. It is recommended that healthy adults 18 to 65 years of age get at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.4. Eat a healthy diet. Making simple dietary changes can help you manage or prevent high blood pressure. These changes should include eating less sodium, reducing the amount of packaged and processed foods you consume (especially those with added sodium and sugar), reducing consumption of sugar-sweetened beverages and eating foods that are rich in potassium. 5. Maintain or achieve a healthy weight. Being overweight can put you at an increased risk for developing high blood pressure. Take steps to maintain a healthy weight.6. Drink in moderation. When consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans -- up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.By paying attention to risk factors like your blood pressure, weight and more, you can reduce your risk for heart disease. (Statepoint)DOCTOR’S TIPS for a healthier heartNext >