December 2019 WELLNESS WYOMING 1

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wellnesswyomingDecember 2019

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CONTENTSQuick tips for winter skin care .................................... 4

Winter road survival tips ........................................... 6

Managing seasonal affective disorder ......................... 8

Craft healthy habits this holiday season ...................... 11

Acupuncture and the holidays ................................... 12

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WELLNESS WYOMING24

Health care pro shares

winter

quick tips

skin careWinter is coming – check out some suggestions and cautionary adviceLUKE TILLEYLaramie Boomerang

As winter descends upon Wyoming and sucks even more moisture out of the already-dry air, things can get pretty brutal for one’s skin.

Here’s some professional advice from Amy Surdam, nurse practitioner and officer in the Wyoming National Guard and co-owner/operator of Stitches Acute Care Center in

Laramie, for taking care of your skin and keeping it healthy.

“Avoid exposing your skin to the elements, avoid things that dehydrate you — like excessive alcohol, not drinking enough water, too much salt, things like that,” Surdam said. “When you’re outside in the cold, just keeping your skin nice and covered — like wearing gloves, wearing coats, wearing things that protect your skin from the wind, is really helpful.”

An ounce of prevention is worth a pound of cure, but the Wyoming weather can still get to you.

“Especially in Wyoming, where we have the wind and the cold, it’s just awful for our skin — so I

always recommend lots of lubricant or lotion after a bath or a shower,” Surdam said. “For people who have to wash their hands a lot at work, lots of lotions every time that they wash their hands.”

A hot shower can be a great relief once you’re in from the cold, but that hot water can come at a cost as it expands and then washes out your pores.

“Trying to bathe in water that’s not boiling hot — more lukewarm — is better for your skin.”

It all comes down to water – make sure you get plenty of it, and even add it to your, air if you can.

“Staying really hydrated by drinking lots of water will actually help your skin

do better as well,” Surdam said. “You can also add a humidifier to your home. Those things will all be very beneficial.”

Can reliance on lotion reduce your skin’s ability to care for itself and produce its own moisture?

“I don’t know if we have the luxury to believe that in Wyoming,” Surdam said. “I’ve never personally heard that, and there’s been a lot of data and studies about this, so I don’t think that’s necessarily true.”

Finally, especially for skin that’s become dry and cracked, Surdam emphasizes the “barrier” nature of some creams and lotions — sealing dry air out in addition to hydrating and keeping water in. A

for

December 2019 WELLNESS WYOMING 5

form-fitting glove or sock around the extremities can make it easier to go about one’s day and increase the moisturizing benefit.

“I would pick a really thick, protective barrier like Eucerin cream, Lubriderm cream are really good ones, or really just Vaseline if you have to give yourself a barrier,” Surdam said. “If you have dry cracks that are painful — I actually really like Bag Balm, which is in the Walmart pet department, it’s a green anti-septic ointment, you could put that on and then you could wear socks or put that on your hands and wear plastic gloves over that, and that does keep the moisture in it.”

Surdam and her husband, Dan, have owned and operated Stitches Acute Care Center locations in Laramie, Cheyenne and Wellington, Colorado since 2010.

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Ray K. ErkuRawlins Times

They say Wyoming is a small town with long streets. But when the thermometer drops below freezing, the wind rises to about 20 mph and the Rocky Mountain clouds begin to unleash a frenzy of snow and ice, those roads may seem even longer.

According to Hanna-based U.S. Marshal Jeff Neimark, this is a good reason why over the past few years, he’s had to bear the unforgiving elements just to save about a half dozen stranded motorists from falling victim to the dangerous forces of Mother Nature.

“Countless times it’s happened on the outskirts of Hanna,” he said. “That makes it really difficult because it’s harder to get to them.”

The small town of Hanna is an isolated blip on the map. Dead spots for cellphone usage are common, while the nearest hospital rests 41 miles away in Rawlins.

So, when some motorists decide to take alternative routes when Interstate 80 shuts down due to inclement weather, Hanna’s desolate country roads almost become vehicular death traps.

The same goes for just about every other thoroughfare of the Cowboy State. Winter driving conditions aren’t always ideal, which is why you may see jackknifed semi-trucks and marooned sedans straddling the highways.

And according to Carbon County Sheriff Archie Roybal, not only is their distress dire, but it sometimes leads to a domino effect.

“It’s common we get stuck trying to help them,” he said. “That’s why we don’t pull out their vehicles ourselves.”

Yes, winter driving here is no joke. But there are ways to better ensure survival if you just so happen to find yourself in the ditch.

Just ask Roybal and Neimark: It can happen to anyone.

“Don’t be unprepared,” said Roybal.So, let’s say Old Man Winter decides

to act up…1. Don’t always rely on your GPS.

Neimark said when motorists do this in order to find an alternative route, it isn’t always accurate. This is how people get lost and stranded in the middle of nowhere. Meanwhile, make sure your phone is fully charged before

tips for stranded motorists

Winter survival

See Winter road-survival tips, 10

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Seasonal affective disorder

Ellen FikeWyoming Tribune Eagle

It’s a common phrase we hear during the winter months, whether you want to describe it as the winter blues or celebrating a blue Christmas.

Unfortunately, seasonal affective disorder (ironically abbreviated as SAD) is a very real mood disorder, and needs to be taken seriously.

The Mayo Clinic describes SAD as “a type of depression that’s related to changes in seasons.” It generally begins and ends around the same time each year, starting in the fall and worsening in the winter. By the time spring rolls around, most people with SAD are feeling better and more energized. The clinic states that there are around 3 million diagnosed cases of SAD every year.

While SAD most often occurs in the fall and winter months, it is possible

to be affected by the disorder in spring and summer, as well.

The symptoms are similar, no matter what time of year it is, though: people feel depressed almost all day, every day; they lose interest in their favorite activities, having low energy and problems with sleeping; feeling sluggish or agitated; experiencing changes in appetite or weight; having difficulty concentrating; and feeling hopeless or considering suicide.

Therapist Tammi Miller of the Brain Advancement Center in Cheyenne noted that SAD sometimes isn’t taken as seriously, since it’s only experienced during a certain time of year.

“Think about what else is going on: it gets darker sooner, so you can’t enjoy certain activities, because most of us like to get outside and into the sun,” she said. “It’s cold and blustery. It’s the biggest time for people to be sick, so people get cranky.”

She added that especially for parents, SAD can be prominent due to their children getting sick around this time of the year. With a child’s illness, it could mean missing work for various appointments. Add in a mix of grumpy kids, and SAD can affect the whole household.

It doesn’t help that living in Wyoming, where people regularly suffer from a lack of vitamin D, it gets even darker and colder in the winter months. A lack of sunlight will affect your circadian rhythm when you sleep and your serotonin levels.

But there are steps to take control of SAD. While you may not be able to completely avoid being hit with the “winter blues,” you can still get a handle on it.

Miller said she would suggest certain treatments for people with SAD as a person with depression, such as making sure you have a support

you can dois real

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December 2019 WELLNESS WYOMING 9

is real

system for when you’re feeling sad and lonely.

“You can definitely feel hopeless or suicidal with seasonal affective disorder, so make sure you’re reaching out for support,” she said. “If you know it’s thoroughly affecting your day-to-day life, it might be worth talking with a doctor about taking an antidepressant for a short stint. This disorder can still have a devastating effect on your life, even if it isn’t quite considered depression.”

Eating healthy and staying active are two of the best steps you can take to ensure you’re feeling better in the winter months. People who suffer from SAD in the winter months tend to gravitate toward starchy foods with tons of carbohydrates, which can heavily affect your weight. Whether you can make it to a fitness center or you’re working out at home, both your body and mind will thank you for

keeping active.With the lack of sunlight, it is

recommended to check out light boxes or light therapy lamps, which can be purchased on Amazon. The Mayo Clinic recommend a lamp that emits as little ultraviolet light as possible and provides an exposure to 10,000 lux of light. They should be used when you first get up in the morning for about 20 to 30 minutes. Keep the lamp about two feet away from your face, and while you should have your eyes open, don’t stare directly into the light.

Counseling is also a good route to take when you’re affected by SAD, Miller added.

“Counseling is considered a more short-term therapy, so our goal is to get you in and out,” she said. “You can learn a lot about cognitive behavioral therapy, so you can connect your thoughts with certain feelings and behaviors. Take control of it, instead of

letting it control you.”It’s good to recognize certain

behaviors in counseling while making an effort to reframe and change them. Remembering that the season will end, everyone will get healthy again and you can hit the trails to go hiking will keep you in the right frame of mind.

Ultimately, Miller said, people should be kind to one another during this time of year.

“I’m a big proponent of grace and kindness,” she said. “This isn’t a made-up disorder. People aren’t being dramatic by suffering from it. Note that it’s a rough time of year, and give them the kindness you would want to receive.”

Ellen Fike is a freelance writer living in Cheyenne. She can be reached at elfylucille@gmail.com. Follow her on Twitter at @EllenLFike.

WELLNESS WYOMING210

Winter road-survival tips from 6

you even get into your car.2. Don’t leave the town you’re in if

the road closes. Roybal said room, board, food and enough amenities are available to keep you safe. Wait until the road opens. Don’t risk it.

3. Let someone know what you’re doing and where you’re headed prior to hitting the road. This way, said Roybal, if they haven’t heard back within a certain time, they’ll know something may’ve gone wrong. Action can be taken quicker.

4. Make sure you’re equipped. Before you head out on the road, Roybal said there better be extra clothes, flares, flashlights, towropes, jacks, fire starters, non-perishable food items, water and shovels in your trunk, or else things can get sticky.

5. Always keep a first-aid kit. Winter or not, said Roybal, you never know when you’ll need it.

6. Carry materials conducive to better traction. Bags of kitty litter or sand are good bets, Neimark said. Shower these materials on the snow near the tires. You’ll have a better shot at uprooting your vehicle from the sponge-like powder.

7. Carry some sort of tarp. Roybal said sometimes people might need to erect a makeshift shelter. It also comes in handy if you want to stay dry.

8. Always keep your fuel tank full. Neimark said not only will you be more comfortable knowing you have enough to make it to

your destination, if you become stranded, you’ll have enough to keep the car running for your own warmth and safety. Oh yeah, and keep your exhaust pipe clear, and only run the car for short periods of time.

9. Then, turn on your hazard lights and remain clear of the road. Just because you’re stuck doesn’t mean traffic has stopped, said Neimark. This way, fellow motorists will have a better chance of seeing you, and a collision becomes less likely.

10. If you’re stranded on the road, don’t leave the car. Neimark said some stranded motorists think they can venture out in an effort to find help. Survivability diminishes not just because it’s cold but also because high winds cause low visibility. It’s easier to get lost.

11. Finally, if you hadn’t done so already, call 911. Although there might be dead spots, there’s still a decent chance you can get ahold of dispatch and they can subsequently pinpoint your location. Meanwhile, know your surroundings and the name of the road you’re stranded on. This could make the difference between life and death.

“Those are what really affect a lot of people,” Roybal said, “because they don’t realize the exposure of their body, and the elements are a big concern.”

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Crafting

thishealthy habits

holiday season

ROCK SPRINGS - Changes in the weather and temperature may change your routine, but you don’t have to let that change your general well-being and fitness goals. Here are some tips to keep you on track through the winter:

Don’t stay sedentary.Just because it is cold outside

doesn’t mean you have to give up on your fitness goals. Join a gym or buy a piece of equipment to use while you watch your favorite shows or listen to podcasts.

Keep the kids involved.Numerous activities and leagues are

available throughout the city, and local recreation centers are a great way to keep the whole family healthy, happy and involved on the local social scene.

Make sweeping changes to your diet.The holidays don’t have to be an

excuse to eat thousands of extra calories. Get a head start on your

New Year’s resolution and make those changes to your diet you’ve been planning for months. Check out intermittent fasting or a ketogenic diet, and take a break from the holiday overindulgence.

Make a game of it. Start tracking your macronutrients

via one of the thousands of apps available for smartphones. Most make it easy to scan a barcode and add that item to your food chart. Challenge yourself and try to meet all your daily macronutrient goals.

Practice some good old-fashioned hard work.

Wyoming winters provide free exercise. Get shoveling baby! Spend time outside, take pride in your neighborhood and converse with your neighbors as you practice the age-old character builder of snow shoveling. Get the kids in on it and let the pets

run around. Get some fresh air and free exercise.

Get active at work.Try walking during your lunch

breaks or sitting on an exercise ball instead of a chair. Take the stairs instead of the elevator. Sometimes the little choices make large changes to our bodies.

Don’t let grandma make you feel guilty.Just because your family peer

pressures you into going off your diet, it doesn’t mean you have to do it. Stand your ground, explain your goals, and be strong again the scrutiny that will come. Look at it this way it could be a lot more of an enjoyable conversation compared to the usual holiday talk.

Hydrate and stretch daily.Humans are naturally less active

in the winter, but that doesn’t mean

See Healthy habits, 14

WELLNESS WYOMING212

Acupuncture andthe holidays

By Chris DeweyLicensed acupuncturist at ThirdpathwayAcupuncture, Laramie

I think it is fair to say that it is now officially winter in Wyoming. Winter brings cold, dry, windy and sometimes even cold, windy, damp days. It is also the season of holidays. We begin the process with Hallowe’en and then party our way through Thanksgiving, Christmas, Hanukkah, Valentine’s Day and wrap it all up with Easter. If we look at the seasons for a moment; in the fall we were busy harvesting, storing and making ready for winter, so the winter is therefore a time of resting and preparation for the new growth of the spring.

Given all the festive eating that goes on between Hallowe’en and Easter, I thought I might talk a little about winter, diet and wellness. Before I dive into that subject though, I want to add a bit of a preamble about how Chinese medicine views wellness. In Chinese medicine, diet and nutrition is one of the three legs of wellness. The other two legs are good sleep, and good breathing. Furthermore, in Chinese medicine we consider that right nutrition and right exercise is the easiest path to healing, followed by herbs, then acupuncture. Do you see that? If we eat right and exercise appropriately, we maintain higher levels of wellness and go to the doctors less often. Enough of the preamble, let’s talk about holidays.

It is not going to come as a huge shock to you to think that during the

holiday season we are apt to over-indulge on the eating front, and more than that, we tend to over-indulge on the sweet end of the food spectrum. The season begins with all the candy of Hallowe’en and ends with the candy of Easter. Worse than that, we encourage the younger members of the community to indulge in sweets and candies, which predisposes them to developing a “sweet tooth”. While the Chinese spleen craves sweet tastes, too much of a good thing makes things tough on the digestion … at any age. Given what we do to ourselves over the holidays, and how we tend to eat during the rest of the year, it is not surprising that obesity, diabetes, high blood pressure, hyperlipidemia and metabolic syndrome are all prevalent in our society and are a major concern for the health care system.

OK, that’s the bad news. What can you do about it? Bypass the holidays! Wait, no … I have a different answer. The easy answer is to eat as close to nature as possible. Avoid anything processed. Avoid the three white deaths: Salt, white sugar and refined flour. You can be pretty sure that anything that calls itself refined, isn’t. When you go grocery shopping, shop around the edges of the store, that’s where all the fresh stuff is to be found. Whether you are an herbivore or an omnivore, your best food choices are always around the edges of the store. Go with whole foods as much as possible. Eat colorful, balanced

meals, heavy in fresh vegetables, fruits and nuts and less heavy in meats. If you snack, snack on fresh fruits and veggies. Avoid fast food. The only thing fast about it, is the time it takes to get from healthy to unhealthy eating SAD foods (Standard American Diet and no, I didn’t make that up, it’s a thing).

Now, to time of day. In the West we have it all backward. We eat dinner late, after a stressful day at work and then go to bed before we have had time to fully digest our meals, and then we wonder why we have acid reflux and heartburn at night, sleep poorly, get up in the night for the restroom, and so on. According to the Chinese clock the best time to eat is at stomach time, which is in the morning. So, grandma and folk lore are spot on: The most important meal of the day is breakfast. In my Chinese nutrition classes, we were always told by our professors to eat breakfast like a king and dinner like a pauper.

Let’s come back to the holiday season again. Most of the holiday events occur in the fall, winter and early spring, but here in Wyoming that’s pretty much winter from October through April. Winter is a time when nature is resting, reflective, withdrawn. So too, it is with us. We can do a lot of deep reflecting in the winter months, planning for the next year. The cold can chill to the bone, so it is important in Chinese medicine to protect the kidneys and keep the back

See Acupuncture and the holidays, 14

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and joints warm. People with arthritis know only too well the pain that can come from winter getting into the joints. Keep active, keep your energy moving with things like Taiji, which is a great form of moving meditation, but also get plenty of rest and really solid nutrition.

When it comes to a winter diet, eat things that keep you warm, but maybe eat less because the days are shorter, and we are not as active as in the summer. Vegetable casseroles and soups, especially rich in root veggies with added legumes for protein (mung beans, adzuki beans, lentils), as well as cooked whole grains are your friends during the winter. Garlic, ginger, cayenne pepper and curry can warm things up for you too. Lastly, miso soups are not only warming, but also a good source of

beneficial bacteria.Well, there you have

it. Enjoy the holiday and remember: The closer you are to nature with your diet, the more vibrant will be your health. Eat, drink and be merry…but do it all with wisdom.

Chris Dewey owns and operates Thirdpathway Acupuncture in Laramie. Chris is a licensed acupuncturist, graduate of the Academy of Oriental Medicine at Austin, a national board-certified diplomate in Oriental Medicine, and President of the Wyoming Acupuncture Society. You can contact Chris at 662.769.5522 or chris@thirdpathwayacupuncture.com.

For a list of licensed acupuncturists in your area, please visit the Wyoming Acupuncture Society website at: http://www.wyoas.org.

Acupuncture and the holidays from 12

you can’t take the little steps to drink more water and stretch those inactive muscles out whenever you can.

Recover your body.Instead of reaching for a

cookie and saying, “I deserve this,” why not book some physical therapy? Many local chiropractic centers, independent massage therapists and sports therapists are just an easy phone call and appointment away. Improve your mental and physical health with a relaxing visit.

Go a little wacky.Try something new

like hot yoga or a sensory deprivation tank to up your health and get those creative juices going.

Cut the sugar.The holidays are an

incredibly difficult time to cut down on sweet treats. However, with an elimination diet you can oust them all together and get serious results. At the very least, try eliminating them from all your drinks.

Take a nap and skip the extra caffeine.

Numerous studies have shown that a 30-minute nap can increase alertness, focus and productivity far more than an extra cup of coffee. For those that have the luxury to take a quick snooze, go for it!

Get more sleep.With less daytime hours,

now you don’t need an

excuse to be sleepy. Get off the electronics and get to bed earlier. It is amusing how many people are surprised how much better they feel when they get a full-night’s rest. Boost your healthy and productivity simply by sleeping more.

Stay on top of your chores.Winter may be an

excellent time to sit back and watch the snow flakes fall, but you’ll likely feel better if you stay ahead of the laundry and chores. So instead of that next Netflix episode, tackle your to-do list.

Schedule a little “me” time.Family is good, but a

little selfish time can also make winter easier to wade through. Set aside a few

hours a week where you get to be the boss and make the call with what you want to do.

Spend more time with your immediate family.

Occasionally we can lose sight on how simple health and happiness can be. Set time apart to have family nights or entire days to play games, hang out and just enjoy each other’s company. You may be amazed how much better you feel.

Make self-improvements.Listen to music or learn

something new. Relax with your favorite tunes to lower your stress levels or listen to an e-book to stretch your mental elasticity.

Healthy holiday habits from 11

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For our full list of services or to place your order online visit,

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702 W. Lincolnway, Cheyenne | 307.633.3105

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wellnesswyomingDecember 2019

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