Community Health Center of Southeast Kansas on SMALL STEPS, BIG RESULTS
TLC’s Savannah Flory: THE HEALING POWER OF A GARDEN
Allen County Regional Hospital’s Dr. Wilcox: DON’T WAIT TO LOSE WEIGHT
Stacey Kale of Iola Derm 101 explains SIMPLE SELF-CARE FOR YOUR SKIN And more...
Whealth part is just a plus)
hen I think of riding my bike, I think of freedom. When I was a kid, I’d hop on my bike after school with water, some change for a payphone, and no other plan besides, “I wonder where that trail ends,” and, “Be home by dark.”
I’ll leave all the health benefits of exercise to the experts in this magazine. For now, let’s talk about how to get started (or restarted) on a bike, and what kind of riding southeast Kansas has to offer.
How to get started riding a bike (again):
1. Get the right size bike, and make sure it’s in good repair. If it’s been a while, it can be tempting to grab whatever is in the garage or sitting out at a yard sale. You don’t need a new or expensive bicycle, but a bike that’s the wrong size or in bad repair can be really unpleasant, and even unsafe. Make sure it’s the right size and has working brakes.
2. Make sure the seat is at the right height. When it is, you can put most of your weight on the pedals most of the time. One easy way to check is to put one foot on a pedal with the crankarm pointed straight down and the sole of your shoe parallel to the ground. Your knee should be almost fully extended. This means you won’t be able to put your feet flat on the ground while seated.
3. Be safe! A newish helmet (from the past five years), plenty of water, maybe some practice on a soft surface, and a plan can mean the difference between a funny story and a bad day if something goes sideways.
1. Rail-trails: The simplest answer is to ride up and down the Prairie Spirit and Southwind Rail-trails. These are converted rail corridors, so they are flat, smooth, have large parts in the shade, and are maintained spe-
By Ben Alexander, Southwind Cycle and Outdoor
cifically for walking and biking.
2. Town streets: The roads in Iola, Humboldt, and other towns in our area are wide, see little traffic, and start right at your front door. If you’re riding with cars, be sure to ride with traffic (on the right side of the road), follow traffic signs and laws, and generally be predictable and safe.
3. Country roads: This is my favorite. We have thousands of miles of roads that lead to a pasture or an oilfield that gets a visit from a human maybe once a week. Take that bicycle out on the gravel roads and say hello to all the critters out there!
4. Mountain bike trails: Lehigh Portland State Park has around ten miles of natural-surface trails winding through the woods, Fort Scott’s Gunn Park has another eight or so, and Elk City Lake in Independence has even more! Mountain bike trails range from beginner-level to technically difficult, so make sure you know your limits.
We’re talking about riding bikes because it’s healthy, but that’s not the real story. The real story is to ride a bicycle is to feel like a kid again. So pump up those tires, grab some water, get out there and find something incredible out on the trail!
hese days, taking care of our health matters more than ever. At CHC/SEK, we believe that when we feel our best—physically and mentally—we’re able to show up for our families, friends, and communities in meaningful ways. The good news is that living healthier doesn’t have to mean a complete lifestyle overhaul, and it doesn’t have to have to break the bank. Often, it’s the small everyday choices that make the biggest difference.
Three simple habits—getting enough sleep, drinking more water, and moving our bodies— can go a long way
By the CHC/SEK marketing team
Many of us try to get by on too little sleep, but ample rest is essential; it gives our bodies and minds time to recover and recharge. Adults need about 7-9 hours a night, and when we don’t get enough, it can affect mood, focus, and even increase the risk of chronic health problems. Creating a calming nighttime routine, putting screens away 30-60 minutes before bed, and sticking to a regular sleep schedule can all help you rest easier.
With so many flavored beverage options available, it can be easy to forget how important water really is. Staying hydrated regulates body temperature, supports digestion, keeps joints moving smoothly, and boosts energy. Even being slightly dehydrated can leave you tired or give you a headache. A simple goal is eight glasses of water a day, but everyone’s needs are different. Try carrying a refillable water bottle, and when possible, choose water instead of soda or other sugary drinks. This simple switch supports both short and long-term
Being active doesn’t have to mean joining a gym or running marathons. Any kind of movement counts, including walking the dog, playing outside with the kids, stretching during commercial
breaks, or taking the stairs. Regular activity strength ens your heart, muscles, and bones while also lowering stress and elevating your mood. Aim for about 30 min utes of movement most days. Even small choices, like parking farther away from the store, can add up and make a big difference over time.
When it comes to healthy living, you don’t have to aim for perfection. Prioritizing rest, staying hydrat ed, and keeping active are simple steps anyone can take to feel better and more energized.
And remember, if you’re looking to improve your health, you don’t have to do it alone. At CHC/SEK’s Iola Clinic, our team is here to support you with the care and resources you need to reach your health goals. CHC/SEK helps make healthcare affordable, by adjusting service fees based on your income and family size. Even if you don’t have insurance or can’t afford to pay, you will not be turned away. Because when we take care of ourselves, we strengthen the health of our whole community.
CBy Dan Carroll, Thrive Allen County director of communications
well-being of those who come in our doors.
onnection is at the heart of our community’s strength. Working together, we are able to accomplish more and build relationships that allow for support in times of need. Health, happiness and community are all tied to the idea of being con nected.
Thrive Allen County is, first and foremost, a connector. We believe that collabora tion is key to ensuring a healthier future for Allen County, and our goal is to help create opportunities for residents to strength en their connections. From healthcare navi gators to our trails de partment, we are here to support the physi cal, mental, and fiscal
The Lehigh Portland trail network offers an opportunity to connect with nature. Volunteers have been an essential part of the process.
Visit us on the square in Iola, and you will likely find our care coordination team assisting someone enroll for insurance, apply for Medicaid, or fill out any number of medical forms. These healthcare navigators provide help as well as peace of mind, walking clients through their options free of charge and connecting them to the health services they need.
A difficult health journey can be devastating for anyone, but especially in rural settings when help is not always close at hand. That’s why our specialists are here: to connect the dots. A friendly face sometimes makes all the difference between going on or giving up.
You don’t need to come to our office to experience
tinations, but they also offer a multitude of health benefits, in addition to physical activ ity. Connecting with nature releases endor phins, enhances mindfulness, reduces stress, and fosters a deeper sense of self.
Each month we host a volunteer work day at the trails, where all are welcome - regardless of age or ability. Volunteering is a great way to connect, and there are countless opportu nities in Allen County to get involved. When we stay connected, we all move forward.
Ultimately, connection isn’t just about health care or nature, but about people. Throughout the year, we make a point to visit the different communities in Allen County. We do this not be cause we matter, but because you matter. Your voice. Your experience. These are what drive our organization.
Allowing us to share in your vision for the future of our community connects problems with resources. No one can do it all on their own. Our job is to bring everyone to the same table to tackle issues together. Whether or not we agree, we have to learn to connect if we want to thrive.
On the trail, in the doctor’s office, or across the fence; we see more results when we’re connected. So take a walk with a friend. Volunteer at an event. Join in the conversation. Whatever we do, let’s do it together.
At top, Humboldt resident Paul Cloutier shares his thoughts at a community conversation. Thrive’s office in downtown Iola, at right, houses their care coordination team and other essential services.
Whatever you do, let’s do it together.
By Stacey Kale, DNP, APRN-BC
he mission of Iola DERM 101 is to help patients achieve their goals for beautiful, healthy skin and optimized wellness. Life can be a whirlwind of challenges that make it difficult to perform self-care. Healthy skin requires healthy habits and daily maintenance. We care about our patients and strive to both educate and provide treatments, skincare, and medications necessary to maintain a healthy body and skin.
Performing daily self-care is the number one way to a healthy body and skin. A healthy diet, exercise, and drinking at least 32 ounces of water daily are a great start for healthy skin. A high glycemic diet, excessive caffeine, processed foods, alcohol, environmental insults, unbalanced hormones, metabolic abnormalities, excessive sun exposure, allergens, poor sleep, and tobacco products are many of the drivers of skin disease and aging skin.
There is a common misunderstanding that there is a “magic bullet” to cure unhealthy, damaged skin. Our skin health is affected by multiple internal metabolic processes, cellular pathology, and an epidermal biome. Skin is more than just a saran wrap for our body. It is our largest organ and first line of defense against damaging environmental pollutants and hazards. Our skin pro-
vides temperature and moisture regulation, ensures vital organ proximity, and balances the immune system. It is now understood that a damaged skin moisture barrier and chronic inflammation are key drivers of the most common skin diseases and disorders.
Cleansing the skin at least twice daily with a product that reduces inflammation, maintains the natural skin biome, and still provides pore comedolytic, keratolytic, and cleansing action is the basis of daily skin care. I recommend cleansing the skin immediately after exercise as well to clean pores, remove excessive sebum, remove irritants, pollutants, and disease-causing microbes.
The next step would be application of a lytic product and toner twice daily to continually prevent, treat and correct blemishes, rashes and smooth your skin texture. This step can also include the application of a product that removes excessive pigmentation and evens out skin tone.
Your skin can also benefit from a product or serum that provides all 23 vitamins the epidermis needs for renewal and fortification. These include Vitamin A, Vitamin B (1,2,3,5,6,12, biotin, and folic acid), Vitamin C, Vitamin D, and Vitamin E. These nutrients are necessary to provide biological and structural factors for the layers of the skin. They are important in preventing inflammatory and oxidative processes driven by metabolic dysfunction, poor diet, external insults from excessive sun and pollutant exposure.
A daily renewal product is the next step for a healthy skin moisture barrier. I recommend a topical renewal product that maximizes skin repair and protection, optimizing five skin barrier pathways and inhibiting all eight inflammatory or oxidation pathways. This is pro-
vided by the renewal skin
The benefit is smooth skin texture, reduction of fine lines and wrin kles, tightening sag ging skin, brightening dark or sallow skin, evening skin tone, reversing chronic in flammation, balanc ing the skin microbiome, and repairing and strengthening the skin barrier to reverse sensitive or fragile skin.
Finally, I recommend using a sunscreen with anti-in flammatory, barrier-protecting, broad-spectrum UV, blue, and visible light protection, cancer cell prevention, and protection from pollution. We carry a tinted SPF 50 with primarily minerals, zinc, manganese, and magnesium to reflect any solar radiation and neutralize pollutants. This protection is needed even as we head into the darker winter months. Our skin is constantly exposed to pollutant gases, particulates reflecting short and longer wavelength radiation, and blue light from our computers, tablets, and phones.
and compounded prescriptions and treatments for inflammation, aging, photo damage, eczema, rosacea, and melasma.
Our clinic provides laser, chemical peels, and radiofrequency treatments for skin damage correction and rejuvenation. Botox and fillers, laser hair removal, scar, and stretch mark treatments are available for those patients who desire additional self-care.
We understand healthy skin requires a healthy body. We offer care for weight management, specialty pharmacy compounded hormones, peptides, and NAD. At Iola DERM 101, self-care isn’t a luxury; it’s an investment.
The cool, drier air of fall and winter may require additional renewal and skin fortification. We carry and prescribe compounded skin formulations to aid in the care of your skin in the drier months. We provide products
t Yates Center Dental, we believe that a healthy smile is the result of consistent care and good habits. It’s not just about looking after your teeth; it’s about fostering an overall sense of well-being. With October being National Dental Hygiene Month, it’s a great time to highlight how caring for your mouth is crucial for your overall health.
By the Yates Center Dental team
Proper dental hygiene is the foundation of everything we do. When patients keep up with brushing, flossing, and routine cleanings, it makes every procedure, from simple fillings to crowns, more effective and easier to perform. Healthy gums mean fewer complications, better healing, and longer-lasting results. In contrast, if the mouth is inflamed or infected, it can delay or even prevent certain treatments. That’s why we always say good hygiene sets the stage for good dentistry.
But the importance of dental health goes far beyond just your mouth. Studies have linked poor oral health to heart disease, diabetes, respiratory infections, and other chronic conditions. The health of your gums and
teeth is deeply con nected to your immune system, blood vessels, and even brain function. So, we see our work as not just about dental care but about safeguarding your overall health.
Our prac tice takes a whole-person ap proach to care. We try to look at the bigger picture and partner with you to enhance your health, both inside and out. We’re also excited to introduce Dr. Benjamin G. Lee, DDS, MAS, and his wife, Cara, to our team. Dr. Lee brings years of experience and a thoughtful approach that our patients appreciate. Cara, a skilled dental hygienist, helps people feel at ease while providing top-notch care. We encourage you to prioritize your dental health. Schedule your cleaning, reflect on your hygiene habits, and remember caring for your smile isn’t just about appearances. It’s a powerful way to support your overall health.
Yates Center Dental yatescenterdental.com 620-625-2185 109 W. Butler St., Yates Center, KS
f you’ve ever felt the satisfaction of pulling a weed with the entire root intact, then you’ve experienced what many lifelong gardeners already know: gardening is good for both body and soul.
Gardening is unique in its flexibility. It’s a hobby that can be enjoyed by all ages and abilities, and can be whatever you want it to be. A garden can be as small as a few raised beds, a collection of 5-gallon buckets on the patio, or large enough to be counted in acres instead of square feet. It can be vegetables, or flowers, or herbs or pretty much anything you grow purposefully that gives you joy. There really is no rulebook, allowing you to create a space as simple, or extravagant, as you like.
In creating your space, gardening gets you moving. The Centers for Disease Control & Prevention lists gar dening as moderate exercise. Hauling soil, pulling weeds, bending, stretch ing, pruning errant branches: you’re burning calories without even re alizing it (about 330 calories/hour according to the
By Savannah Flory, TLC Garden Center
CDC). After 30 minutes of gardening, you get a better workout than a brisk walk, and at the end you get tomatoes.
Unlike some exercises that can feel boring, or stagnant, like you’re not really achieving anything, gardening gives you immediate results. That’s the great thing about gardening. Not only do you get an amazing workout, but that bed full of unwanted weeds? It’s clean again. The previously boring, awkward nook next to your side door? After some “clean-up cardio,” it’s transformed into a butterfly sanctuary, full of beautiful blooms and fragrances. For those of us who constantly chase dopamine, it’s a win-win.
But the benefits don’t stop at burning calories. Research has shown there are substantial mental health bene
One
Then there’s grounding, a term you may have been hearing more of lately. In the holistic sense, “grounding” is the belief that your physical connection to the earth has health benefits.
Think about the last time you stood in the grass with bare feet. Standing barefoot on the earth, leaning against a tree, touching and feeling something so much bigger than you, makes you feel calmer and more at peace. Psychologists refer to grounding as a set of techniques people use to calm down and pull themselves out of anxiety and stress by focusing on the present. Garden ing is an activity that pulls all these benefits into one calming, restorative, and deeply rewarding experience.
And did I mention, you also get tomatoes?
f you think you need to wait for the perfect time to lose weight, you’re not alone—and that belief can hold you back.
I see many people delay weight-loss efforts because they think change must be drastic or timed just right. The reality is successful weight loss starts with small realistic steps you can take today, not with the “perfect” plan tomorrow.
By Samuel Wilcox, MD Family Medicine, Obesity Medicine Allen County Regional Hospital–Iola Clinic
process will only get harder if you wait until you are one year older and five pounds heavier.
Prioritizing weight-loss goals isn’t easy, but focusing on making changes now is an investment in your health and future. It could start with something as simple as parking a little farther out from the office or leaving a few fries on the plate. We can take small successes and start to build momentum.
Metabolism naturally slows with age, hormonal shifts, sleep disruption, and stress. I see how the factors beyond biology—working multiple jobs, living in a food desert, exercising less—can make weight gain easier.
When patients come to me with weight-related concerns, we review daily habits and check for diseases and conditions that could lead to weight gain. Then we work together to develop a realistic plan that fits for each patient’s unique situation, which may include medications or procedures in addition to some changes in diet and exercise.
Weight loss can feel overwhelming, but there are wins along the
Dr. Sam Wilcox strives to meet his patients where they are in life and in health. He sees better health as a step-by-step journey.
primary care
same-day appointments, convenient in-person and virtual visits, and care for everyone in the family, across all ages and stages of life.
journey. Long before reaching your goal weight, you’ll find that you feel better, move easier, and will notice your clothes start to fit better. Even low er levels of weight loss—around 5% to 10% of body weight— have been shown to improve many conditions, such as pain in the back or joints, depression, and diabetes.
If you feel burdened about how much weight you have to lose, think about how much you have to gain. There’s no better time than now.
The Allen County Regional Hospital–Iola Clinic is located at 826 E. Madison Ave. in the Medical Arts Building next
to G&W Foods in Iola. To schedule an appointment with Dr. Wilcox or another provider at the Iola Clinic, please call 620-365-6933.
Samuel Wilcox, MD, is a board-certified family medicine and obesity medicine physician with Allen County Regional Hospital–Iola Clinic.
Dr. Wilcox’s care philosophy is to meet his patients where they are in life and in health. He understands that health is affected by our genes, experiences, environment, choices, and society–which requires personalized treatment plans and care. Dr. Wilcox offers guidance, compassion, and care with a focus on helping his patients feel better as a critical step toward pursing other life goals.
Most of us in today’s world forget how simple moving our bodies can be. We overthink it! We think we must dedicate specific amounts of time and effort in the gym, and if we’re not sweaty or sore, we’re not doing it right. That is just not true.
We just need to move our bodies. Simple movement is one of the most basic things we can do for our health and well-being. It doesn’t necessarily mean going to the gym or training for an event. It can be simple things
By Kelli Frazell, Humboldt Fitness director
the stairs instead of the elevator. The key is just to move regularly throughout the day.
A concept that helps explain the power of movement is NEAT: Non-Exercise Activity Thermogenesis. NEAT is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It can be anything from the energy spent walking, doing yard work, washing the car, gardening, carrying laundry baskets, standing at your desk instead of sitting, or even fidget-
Classes at Humboldt Fitness are a fun and easy way to develop an exercise routine. It’s all about finding joy in the journey to better health.
Since 2005, we’ve been supporting our rural communities — from increasing affordable homeownership to recruiting health care professionals locally. And two decades later, we’re still going strong. As we celebrate our 20-year anniversary, we’re still committed to addressing the issues that matter most to our rural communities, so that each and every one of us has the chance to thrive.
ing. Even the smallest physical activities increase your metabolism, and it’s the total of all those little actions throughout the day that adds up to your daily NEAT. Your daily NEAT can add up to hundreds of extra calories burned!
Our bodies were made to move, and when we don’t, we start to feel it – physically, mentally, and emotionally.
What happens when we move our bodies regularly?
Improves circulation
Supports digestion
Helps maintain healthy weight
Lifts mood
• Sharpens focus
• Reduces anxiety
• Connects us with our body
• Encourages relaxation
• Helps us feel grounded and present
The best part just moving your body is you don’t need a gym mem bership or a strict routine. Just move through out the day to reap all the benefits! Make it a priority to change your habits to in clude a little more movement—not as a chore or a task, but as something your body and mind will thank you for!
• Keeps muscles strong
• Promotes flexibility in joints
• Strengthens your heart
• Reduces stress
• Improves sleep
• Boosts confidence
• Proves we are capable
• Relieves tension and built-up emotions
Group activities create
With our health and wellness coaching, the personal trainer develops personal relationships while also providing a customized exercise program to help achieve personal fitness goals.
When you hear the word “wound,” what comes to mind? Maybe a skinned knee, a paper cut from yesterday’s mail, or a fading surgical scar? Most of the time, these injuries are no big deal. Clean it up, put a bandage on it, give it a little time, and you’re good to go. But not all wounds heal so easily. Some stick around. They’re stubborn, slow to close, and can even get worse over time. These are called chronic wounds, and they’re more common than many people realize, especially for those living with diabetes, circulation issues, or weakened immune systems. What starts as something small can escalate into a serious medical is sue if left untreated.
The good news? Our bodies are incredible at healing themselves. The moment a wound happens, your sys tem springs into action, stopping the bleeding, fight ing off infection, and rebuilding tissue. But even this well-oiled process needs a little support: clean condi tions, oxygen, nutrients, and most importantly, rest. When something gets in the way, like poor circula tion, infection, constant pressure, or an underlying health condition, healing slows down or stops alto gether. Sometimes, the best care isn’t about do ing more, but doing the right things: keeping the wound moist (not dry), protecting it from further damage, and managing any health issues in the background.
Some wounds just don’t get the memo. If you
Dr. Yi Ying Law is a distinguished professional with an extensive career in General Surgery that spans over two decades in the medical field.
By the Ashley Clinic team
notice one that’s painful, swollen, or red, and it’s not improving after several days, it might be time to call a professional. Watch for signs like foul odors, unusual discharge, or blackened skin around the edges. These symptoms can be serious, especially if you have diabetes or are recovering from surgery. Getting help early can prevent complications and speed up recovery.
Wound care isn’t what it used to be. Today’s treatments
At right, Charles VanHouden, MD, FACS has earned the CWSP, Certified Wound Specialist Physician, designation, offered through the American Board of Wound Management. He is based in Ashley’s Clinic’s Chanute location, above.
And you don’t need to travel far to find that kind of expert care. At Ashley Clinic, Charles E. VanHouden, MD, FACS, CWSP, MMM and Yi Ying Law, MD offer personalized wound care right here in Southeast Kansas. They work closely with your primary care doctor to make sure your treatment fits your needs and supports your recovery from all angles. Every wound is different, but timely, expert care can make all the difference. If you have a wound that won’t heal, don’t wait. Expert help is nearby.
Ashley Clinic
Ashleyclinic.com
620-431-2500
505 S. Plummer Chanute, KS
