May 2024 eNewsletter

May is National Women’s Health Month, an awareness campaign aimed at encouraging girls and women to make health a priority. Ways that you can put your health first here at the Center for Health include:

Nourish

• Nutrition Consultations
• InBody – Body Composition Tests
• Tahoe Forest Cooking Club

Move

• Personal Training
• Pilates
• Yoga
• Heart to Heart – Medically Based Exercise
• Core Stabilization & Balance Training
• Parkinson’s Strong

Restore

• Massage Therapy
• Biofeedback Therapy
• Mindfulness Coaching

To schedule an appointment or hear more about our services, give us a call at (530) 587-3769.

Join Wendy Buchanan, Exercise Physiologist, and Lisa Fligor, Registered Dietician, at our free health talk, Women’s Health Month: Lifestyle Support for the Menopause Transition on May 9th, from 5:15-6:30 PM to dive into the science around lifestyle recommendations for women as they transition through perimenopause to menopause and beyond. They will discuss practical ways to incorporate nutrition and exercise recommendations to help you thrive instead of just survive. Call 530-587-3769 to register!

Benefits of Exercise During Menopause
By: Wendy Buchanan, Exercise Physiologist

Menopause brings about various changes, both physical and emotional, and it’s crucial to recognize that menopause doesn’t signify the end of vitality or health. In fact, one powerful tool for managing menopausal symptoms and promoting overall well-being is exercise. There are many benefits of exercise during menopause to help us navigate this stage with strength and grace.

1. Mood Regulation: Menopause often comes with mood swings, anxiety, and even depression due to hormonal fluctuations. Exercise stimulates the release of endorphins, neurotransmitters that promote feelings of happiness and well-being. Regular physical activity can significantly alleviate mood disturbances associated with menopause.
2. Bone Health: As women age, they become more susceptible to osteoporosis. Menopause exacerbates this risk due to declining estrogen levels. Weight-bearing exercises, such as walking, hiking, and strength training, help maintain bone density and reduce the likelihood of fractures.
3. Heart Health: Estrogen plays a protective role in cardiovascular health, and its decline during menopause increases the risk of heart disease. Engaging in aerobic exercises like cross-country skiing, cycling, and hiking improves cardiovascular fitness, lowers blood pressure, and reduces the risk of heart disease.
4. Weight Management: Metabolic changes during menopause often lead to weight gain, particularly around the abdomen. Regular exercise, combined with a balanced diet, can help women manage their weight and prevent the onset of obesity-related health issues, such as type 2 diabetes and hypertension.
5. Hot Flash Relief: Hot flashes and night sweats are common menopausal symptoms that can disrupt sleep and daily activities. While the exact mechanism is not fully understood, studies suggest that regular exercise may reduce the frequency and severity of hot flashes, improving overall quality of life.

Recommended Activities for Women in Menopause:

1. High-Intensity Interval Training (HIIT): Incorporate interval-training sessions to boost metabolism and improve cardiovascular fitness. Try picking up the pace for 30 seconds up to 3 minutes then back off to moderate intensity for double the time, then repeat.
2. Strength Training: Emphasize resistance-training exercises to maintain muscle mass and bone density. This can include bodyweight exercises, weights or resistance band workouts, Pilates or yoga.
3. Flexibility and Balance Exercises: Menopause can affect flexibility and balance, increasing the
   risk of falls and injuries. Practice yoga, Pilates, or stretching to improve flexibility, balance, and
   posture.
4. Mind-Body Practices: Consider incorporating mind-body practices like meditation, mindfulness, or deep breathing exercises into your routine. These practices can help alleviate stress, improve sleep quality, and enhance overall well-being during menopause. Exercise plays an important role in promoting physical, mental, and emotional well-being during menopause. By incorporating a variety of aerobic, strength, flexibility, and balance exercises, women can manage menopausal symptoms, reduce health risks, and embrace this transformative journey with
   grace.

Nevada County Public Health is working on a plan to improve health in our community. Please share what Health Improvement Areas are important to you, and complete this survey by May 14th.

For patients trying to improve their overall balance, core stability, and muscle activation.

• Strength training in a small group environment
• Return to sports or activities of daily living
• Balance training with a focus on proper muscle activation

When: Thursdays May 16 – June 20th, 7:45-8:45am
Where: Tahoe Forest Center for Health, 10833 Donner Pass Road
Cost: $90, Pre-registration required

This evidence-based Stanford University program class will provide a safe, supportive environment for you to learn to take charge of your health. This program is appropriate for adults with chronic pain or any chronic health condition. Learn:

• How to deal with frustration, fatigue, isolation, and poor sleep
• Exercises for maintaining and improving strength, flexibility, and endurance
• Communicating effectively with family, friends, and health professionals
• Appropriate use of medications
• Anti-inflammatory nutrition
• Decision making strategies
• How to evaluate new treatment options
• Setting health goals…and sticking with them

When: Thursdays, May 16th – June 20th, 3-5:30pm
Where: Donner Conference Room, 11004 Donner Pass Road
Cost: Free, Pre-registration required

Get out of your cooking rut and come get INSPIRED at our monthly Health Supportive Cooking Club!

Our Registered Dietitian Lisa Fligor, MS, RDN, LD will provide a fun and interactive cooking demo. You get to taste test and take home easy, healthy, and delicious recipes! This class is for you is you have diabetes, pre-diabetes or a roller coaster of energy levels. We will talk about ways to moderate of blood glucose response to food and movement and cook dishes that will support even energy throughout the day.

When: Monday May 20th, 5-6:30 pm
Where: Tahoe Forest Center for Health, 10833 Donner Pass Road
Cost: $30 per individual, Pre-registration required

See all of our current classes and programs

• Asparagus
• Beets
• Carrots
• Chard
• Green onions
• Kale
• Leeks
• Peas
• Radishes
• Spinach
• Rhubarb
• Strawberries

Ingredients

• 2 cups of uncooked quinoa
• Sea Salt
• ¼ cup chopped chives
• ¼ chopped fresh dill
• ¼ cup chopped fresh mint
• 1 15-oz can garbanzo beans, rinsed and drained
• 6 tablespoons olive oil
• 6-8 cups arugula or spinach
• ½ cup feta, crumbled (optional)

Directions

• Combine quinoa and 4 cups of water in a small saucepan. Add a pinch of salt, cover and bring to a boil. Turn off heat and let the quinoa cook, covered, for about 10 minutes, or until water is well absorbed.
• In the meantime, place the herbs and garbanzo beans in a bowl. Drizzle with olive oil and vinegar.
• When the quinoa is done cooking, let it cool for a few minutes before fluffing and adding it to the bowl. Mix gently to combine.
• When you are ready to serve gently fold in the arugula and sprinkle feta on top.

Makes 6-8 servings. Prep Time 20 minutes.
Recipe Source: Simply Real Eating by Sarah Adler
Share these recipe cards with your friends and family!