September 2024

Overcoming stress-related fatigue; how to avoid Type 2 diabetes

Q: I'm not sick -- I have been checked out -- but now that I am 50, I'm tired a lot of the time. How can I get my energy back? -- Darlene R., Kansas City, MissouriA: You say you've been checked out by your doctor, so we will assume you don't have hormonal imbalances, a thyroid condition, anemia or heart disease -- and you are not taking a medication that causes sleepiness. (You were screened for those possibilities, right?) So, what could be going on?Lack of get-up-and-go can have lots of causes, ranging from depression to constantly sedentary behavior, with a large dash of poor nutrition thrown in. But one common cause of chronic weariness is an overload of work, family and personal matters and the chronic stress -- and emotional distress -- those can cause. Clues that chronic stress is the cause of your fatigue include moodiness, problems with short-term memory, lack of focus and trouble sleeping. The smart move is to find ways to ask for help from friends or see a therapist and to prioritize obligations. The experts at Harvard Medical School suggest that exercise like Tai Chi, walking and swimming also can dispel stress and energize you so that your muscles, bones and heart are strengthened, and your brain is sharp. Plus, strength training two or three times a week provides a big boost in muscle strength and overall energy.As you add physical activity to your daily routine, you want to make sure that what you eat provides the energy you need. You can get that from a plant-based diet that ditches added sugars, processed foods, and red and processed meats. For great recipes, check out Dr. Mike's "What to Eat When Cookbook" and the recipes at iHerb.com/blog. For information on energizing foods and supplements, check out "Constant Fatigue: Common Causes + the Best Foods and Supplements to Boost Energy" And "Feeling Fatigued? 5 Supplements for a Natural Boost of Energy" at iHerb.com/blog.* * *Q: My whole family has Type 2 diabetes and I'm prediabetic. How can I avoid full-blown diabetes? -- Hank Y., Alexandria, Louisiana  A: Type 2 diabetes is almost always related to being overweight, sedentary and nutritionally short-changed. And you've heard -- over and over -- that you should aim for 10,000 steps a day or the equivalent, eat lots of high-fiber produce, and maintain a healthy weight. But we now know some interesting specifics about the nutritional causes of the disease that you can act on easily -- and see great results!A study in The Lancet Diabetes and Endocrinology looked at data on almost 2 million folks worldwide and found concrete evidence that eating just under 2 ounces of processed meats daily boosts the risk of Type 2 diabetes over the next decade by 15%, eating about 4 ounces of unprocessed red meat boosts the risk 10% and eating around 4 ounces of poultry increases the risk by 8%. Our advice: Enjoy fish such as salmon and sea trout, skinless poultry and make sure to have a couple of all-vegetarian/vegan days weekly, loaded with protein from legumes and 100% whole grains and nutrients and fiber from fruits and vegetables.A second study out of Florida State University found that having healthy levels of insulin and zinc protects insulin-producing beta cells in the pancreas from being damaged or destroyed. You can prevent or reduce insulin resistance by adding physical activity to your daily routine and losing weight if needed. The NIH's Diabetes Prevention Program showed that losing 5% to 7% of your weight significantly reduces the risk of developing the disease. And you can get enough daily zinc (the recommended level is 8 milligrams a day for women and 11 milligrams for men) by eating poultry, fortified cereals, whole grains, nuts, and beans. For more info on preventing Type 2 diabetes, sign up for the free newsletter at LongevityPlaybook.com and check out "How to Achieve Blood Sugar Balance: Best Foods and Lifestyle Tips" at iHerb.com/blog. * * *Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's). (c)2024 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.

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Kansas Profile – Now That's Rural: Eric Spurgeon, Iron Hedge

“Good fences make good neighbors,” wrote the poet Robert Frost. Good solid fences are important to keep our animals in and our neighbors happy. A good fence begins with a good, solid corner post from which to build, but that is not always easy to put in place. Today we’ll meet a young entrepreneur who has designed a new and better way to install the corners for those fences. Eric Spurgeon is co-founder and co-owner of Iron Hedge Company in Buhler. He grew up on a farm and ranch near the rural community of Mullinville, population 197 people. Now, that’s rural. “When I was eight years old, I knew I wanted to be an engineer,” Spurgeon said. In order to raise money for college, he started a fence building business while in high school. He built more than 80 miles of pasture fence in southwest Kansas and sold that business at graduation. Building fence is a hard job, especially setting the heavy wooden hedge posts that are often used as corner posts. Not only are they heavy, but they require a way to dig a hole big enough in which to set the post several feet into the ground. This can be a challenge in rocky Kansas soils. There is also the problem of maintenance over time, when fences can sag or get loose. Spurgeon thought about those challenges as he pursued higher education. Spurgeon earned a degree in mechanical engineering from Kansas State University, where he met John Kuenzi, who is an entrepreneur and teaches an entrepreneurship class in the university’s College of Business. Kuenzi had also built fence at his family’s farms. They talked about the challenges of building fence with traditional hedge wood corner posts. They figured that there had to be a better way. “We set out to fix everything that we hated about putting up fence,” Spurgeon said. “We wanted to figure out how to make fencing easy to install, to source, and to transport, while building it in a way that would keep the fence tight.” A big part of the challenge was those heavy hedge posts used at the corners. Spurgeon and his partner set out to engineer a solution. They designed a prototype with easy-to-install metal corner posts, tension keepers and springs on the wires to adjust for temperature change and other factors to keep the fence tight. After refining the system, they launched the Iron Hedge company. “We wanted the whole thing to be lighter than a green hedge post,” Spurgeon said. “We’re now on version four, and it’s 100 pounds lighter than our first one.” “The corner of the fence is like the foundation of your house, and it has to be right,” Spurgeon said. Ground contact parts on the Iron Hedge products are galvanized for longer endurance. Their first product install was in 2020. Now, nearly 40 installations have taken place. The company owns two patents. The advantages of the Iron Hedge corner post system are said to include faster installation, longer lasting results, and adaptability. “Ease of installation and low maintenance of the product are our goals,” Spurgeon said. “We want quicker installation time and less headaches for the customer.” “We show customers that this is an investment in infrastructure that will last a long time.” Iron Hedge designs are intended to help assure a 50-75 year lifespan for the fence. “That way a customer can spend less time on less value-added tasks and concentrate on the things that are productive and make a difference in their business,” he said For more information, see www.ironhedgefence.com. Good fences make good neighbors, and the Iron Hedge company is working to make fences better with innovative improvements in the corner post system. We commend Eric Spurgeon, John Kuenzi, and all those involved with the Iron Hedge company for creative engineering and entrepreneurship in the fencing industry. I’m glad they got this corner on the market. And there’s more. Spurgeon is putting his engineering skills to work in other industries as well. We’ll learn about that next week.

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The Grove RHID approved

Following a Public Hearing and discussion during the Sept. 12, 2024, Hays City Commission, Ordinance No. 4061 was unanimously adopted, establishing a Reinvestment Housing Incentive District (RHID) for The Grove development directly north of Hays Medical Center and southeast of the intersection of East 27th Street and Canterbury Drive.

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City's balanced 2025 Budget provides over $1.1M in Preventive Street Maintenance next year

On Sept. 12, 2024, following a 45-minute Public Hearing and discussion, and approval of Resolution No. 2024-026 to exceed the Revenue Neutral Rate (RNR), Commissions unanimously adopted the published proposed 2025 City Budget which includes over $1.1M in the Special Highway Fund for preventive street maintenance planned for next year.

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Volleyball to Conclude Non-Conference Schedule in Missouri

The Fort Hays State volleyball team wraps up its non-conference schedule this weekend (Sept. 20-21) with three matches at the SBU Invitational in Bolivar, Mo. The Tigers will first take on Truman State on Friday at 9:30 a.m. before later battling Ouachita Baptist at 4:15 p.m. FHSU will wrap up the weekend against tournament host Southwest Baptist on Saturday at 11:45 a.m.

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