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March 9, 2023

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Presidents corner BLANK

 

 

Welcome to this week’s meeting of the eClub of the State of Jefferson.

I am Bob Gibson, President of the Rotary eClub of State of Jefferson. Welcome to this week’s meeting. I hope this finds you well. 

Our Rotary eClub turned ten years old yesterday. Organizing and putting all of the details in order to create a Rotary Club is a major challenge. I am so grateful to all of the Charter Members who had the foresight and passion to accomplish this task. Our eClub has accomplished much in the past ten years. We have developed a global network of Rotarians who are united with fellowship and a desire to do service. We are working to maximize the use of technology to conduct our business and accomplish our work. Again, thank you to our Charter Members.  (See Rotary Moment for additional information)

Today I received an email from PDG Mykola Stebljanko. He is following up with the President of the Ukraine eClub. We are working to establish a line of communication and a means by which we can provide meaningful resources or support. I believe this is a unique opportunity for our Club.

Mark your calendar, next Thursday March 16, will be our next Board meeting at 8:00am PDT. All members are welcome. It is a great opportunity to get involved with your Club.

Thank you for your interest in our Club and your commitment to “Service above Self.”

Enjoy the meeting.

If you have any questions or comments, I am available. My e-mail address is: bob@bluewaterphoto.net.

 


email president@StateOfJeffersonRotary.org


Announcements

eClub Board Meeting March 16, 2023

08:00 AM Pacific Time (US and Canada)


Sunday, March 12, daylight saving time begins.
Move your clocks forward one hour at 2 a.m., and lose an hour of sleep.


 District Training Assembly March 28, 2023, Cottage Grove
This in-person meeting will be held at the Phoenix High School, 745 N Rose St, Phoenix, Oregon.
We will begin at 9 am. Lunch is provided at noon. Please Register NOW for Fourth Quarterly Grants Meeting so we may get a head count for food (it’s free).


 District Conference, May 6-7, 2023


March is Water and Sanitation Month

03 March 2020

 

Clean water, sanitation, and hygiene education are basic necessities for a healthy environment and a productive life.

When people have access to clean water and sanitation, waterborne diseases decrease, children stay healthier and attend school more regularly, and mothers can spend less time carrying water and more time helping their families.

How Rotary makes help happen

Through water, sanitation, and hygiene (WASH) programs, Rotary’s people of action mobilize resources, form partnerships, and invest in infrastructure and training that yield long-term change.

The Rotary Foundation is changing the world by providing grants for projects and activities around the globe and in your own backyard:

WASH Global Grant Projects: Since 2013, The Rotary Foundation has invested in more than $130 million in over 2000 projects worldwide. Through this investment, our volunteers of action have improved access to safely managed and basic WASH services to communities, schools and healthcare facilities, while protecting and conserving water resources. 

Rotary-USAID WASH Partnership: Rotary and the United States Agency for International Development (USAID) assist communities and governments to plan, finance and deliver safe water, sanitation and hygiene services, while sustainably managing water resources.

WASH in Schools Target Challenge: Rotary challenges our members to develop sustainable projects that comprehensively address the most pressing water, sanitation, hygiene and education needs  in Belize, Guatemala, Honduras, India, and Kenya.


 
eClub ROTARY MOMENT Header

 

eClub Rotarian Dan reporting from Ukraine:

We are going to be broadcasting videos (scary) so you can tune in at https://voicesandstoriesua.com/ or sign up on Facebook and YouTube, still working on setting all that up. I meet again with DG Vitalii Lesko and his team on Tuesday. They have some ideas how they want to implement things. He is in Zaporizhzhia, in the war zone right now. Club visits continue even in war, that's Rotary and Ukrainians. Apparently they want me to come and present at their PETS. Will know why and when after Tuesday.

Came across another project just a few minutes ago, Siobhan's Trust. They go to villages and have pizza parties for the kids. I'm sure there are thousands of great projects and can't wait to share with them.

 

eClub Charter Members

Charter Night 63A

The Rotary eClub of the State of Jefferson is the 100th eClub in the world, Chartered March 8, 2013. Sponsored by the Rotary Club of Scott Valley, California. Founding Fathers: Hal Kibby and Kevin Martin. 36 Charter Members. Charter members highlighted remain current active members.

  1. Jay Akerman, Computer Communications, Etna, CA
  2. Mitchell L Allen, Property Management – Nonprofit, Eugene, OR
  3. John Allman, Health Care, Paso Robles, CA
  4. Robert Block, Internet Marketing, Eugene, OR
  5. Brian Bray, Education - Information Technology, Eugene, OR
  6. Karen Brockett, Artist, Corvallis, OR
  7. Mikel Chavez, Consultant - Social Media, North Bend, OR
  8. James “Jim” Cooper, Realtor, Jacksonville, OR
  9. Patrick Crane Biomedical Engineering Lafayette, CO
  10. Delores Finch, Retail - Store Owner, Port Orford, OR
  11. Milton C Finch Sr., Jewelry - Custom Goldsmith, Port Orford, OR
  12. Wendy Fischnaller, Clothing - Internet Retail, London, Great Britain
  13. Emily Francona, Speaker - International Humanities, Port Orford, OR
  14. Rick Francona, Author / Speaker - Middle East, Port Orford, OR
  15. Bruce Garrett, Document Imaging / Management, Jacksonville, OR
  16. Devin Gattey, Academic Physician – Ophthalmology, Portland, OR
  17. Carolyn Ghena, Financial Advisor, Grants Pass, OR
  18. George Gilman, State Representative - Ret., Medford, OR
  19. Larry Holcomb, Industrial Automation, Corvallis, OR
  20. Heather Huhtanen, International Development - Gender Security, Geneva, Switzerland
  21. Hal Kibby, Environmental Scientist, Sisters, OR
  22. Karin Kibby, Tourism – Guide, Livorno, Italy
  23. Wendy Kincade, Appropriate Dispute Resolution, Corvallis, OR
  24. Kevin Martin, Aviation - Air Taxi, Etna, CA
  25. Dick H Martin, Logistics, Etna, CA
  26. Craig May, Properties Manager, Sisters, OR
  27. Garner McDonald, Research Metallurgist, Ret., Yachats, OR
  28. Jacqueline Oakley, Accommodation Services Motel / RV, Monument, OR
  29. Marja Pfeifer, Paralegal – General, Easton, PA
  30. Theodore M Rose, Non-profit Administration, Cofradia de Suchitlan, Mexico
  31. Carol Ruggeri, Banking - Commercial Lending, Newport, OR
  32. Fabrizio Signori, Banking Loans, Livorno, Italy
  33. Melissa Weinblatt, Animal Nutrition, Boise, ID
  34. Joan Williamson, Accounting - Consultant , Talent, OR
  35. Christine Wolter, CPA - Tax Lawyer, Koenigstein, Germany
  36. Ralph Zeller, (Honorary), Accounting – CPA, Cottage Grove, OR
 

 

 


TheRotaryFoundation

PolioAFor polio eradication efforts, 2022 brought good news.
Fewer genetic strains of the virus are circulating than ever before. Afghanistan and Pakistan are the only two countries where polio remains endemic. And support from political, medical, and community leaders in those areas has strengthened vaccination efforts during the past year. Global support for polio eradication also reached new heights, as was proven at the World Health Summit in October, when Rotary and international partners and donors pledged a combined US$2.6 billion to eradicate the disease.

There were challenges in 2022 as well. The poliovirus appeared in places it hasn’t been for a long time: Israel, the United Kingdom, and the United States, to name a few. Wild poliovirus cases were reported in Mozambique, related to the 2021 case in Malawi caused by wild poliovirus imported from Pakistan. News of these cases didn’t slow our eradication efforts, however. If anything, it made us even more determined. Now is our best chance to finish the fight against polio.

In 2023, we need everyone’s help. We invite you to use the call to action “Together, we end polio” to express our collective will to finish the job.  Explore the shareable images, ads, and other materials on Rotary’s Brand Center, and check again throughout the year, because we’ll add even more content. Let’s work together to end this disease forever.

Rotary’s PolioPlus program integrates polio immunization work and efforts to provide basic services, such as access to clean water and sanitation facilities. Because poliovirus is transmitted through contaminated water, improving water quality, in addition to vaccinating people, is critical to stopping its spread. When we address a community’s basic needs, we also build goodwill and trust that support our polio vaccination campaigns. Learn how clean water helps us end polio


 Navajo Literacy Project

 

Save the Date! June 7th, 2023 to participate in Navajo Solar light installations.
Housing is limited. Contact John Allman to reserve your space and to get more information.

 CPH Bookmobile

 CPH family 3

 

ThisWeeksProgram

 March is Rotary's Clean Water and Sanitation and National Heritage's Women in History month.

This Native American Tribe Is Taking Back Its Water

With a new state-of-the-art irrigation project, Arizona’s Pima Indians are transforming their land into what it once was: the granary of the Southwest

Tribes Water 1

Photographs by Tomás Karmelo Amaya

Cradling her 4-year-old son, Cowboy, Camille Cabello watches tumbleweeds blow across an emerald green field of newly sprouted alfalfa toward a small canal. Water spills over the canal’s side, glistening in the brilliant Arizona sun.

Not far away, her husband, Cimarron, his head covered in a western hat, guards the stream with a pitchfork. As the tumbleweeds roll into the water, he fishes them out. “On a windy day like this we have to stay out here,” Camille says, a dust devil spiraling skyward in the distance behind her. “If we don’t get them out of there it will clog the canal and cause problems.”

Tribes Water 2

This desert tableau is at once modern and ancient. Modern because the arrow-straight canal, lined with concrete and designed with turnouts that divert water to flood the field, is the last leg of a state-of-the-art irrigation system here on the Gila River Indian Community, an Indian reservation in southern Arizona. Ancient because Camille is a member of the Akimel O’odham, or River People, also called Pima. For centuries her ancestors practiced irrigated agriculture across this vast desert, digging hundreds of miles of canals that routed water from the Gila and Salt rivers onto planted fields of maize, beans and squash, the “three sisters” that fed a huge swath of prehistoric America.

The sprawling civilization of the canal-building Huhugam—the Pima name for their ancestors, meaning “our people who have come before”—reached its pinnacle in the 15th century. Exactly what happened to it after that, however, is a mystery. Some evidence points to a protracted drought; other data, from the study of geological layers, suggests a series of massive floods destroyed large sections of the canal network. Pima oral tradition holds that a class rebellion overthrew the society’s elite. Whatever the reason, Huhugam culture experienced a precipitous decline, and desert winds eventually covered over their canals with sand, dirt and weeds. Gone, too, were their monumental four-story buildings, ball courts and villages, buried by the very desert soil that once sustained them.

Tribes Water 3

The historic Pima farmed on a smaller scale than their ancestors, but their crops still fed much of what is now southern Arizona. But beginning in the late 19th century, the tribe endured decades of hunger, discrimination and a scourge of homesteaders and profiteers who diverted tribal water to quench the needs of booming new settlements.

Now, after more than a century, water has returned to the reservation. The Pima have gone from water impoverishment to water wealth, and the reservation now has rights to more water than anywhere else in Arizona, despite the region’s worst drought in 1,200 years. This profound change in the Pima’s fortunes represents a long-sought triumph over an ongoing historical injustice.

The Gila River begins as snowmelt in the thickly forested Black Range of western New Mexico. Near the extraordinary Gila Cliff Dwellings, built by the Mogollon people nearly 1,000 years ago, three forks come together to form the river’s main stem, which flows west through 649 miles of cactus-studded mountain desert before emptying into the Colorado River near Yuma, Arizona, just north of the Mexican border.

A flash-flood river, the Gila overflows its banks during wild spring runoffs and summer monsoons, then recedes and sometimes dries up. Its path runs through the Gila River Indian Community, which was established in 1859 and today is home to some 14,000 Pima and Maricopa people, who formed a confederation with the Pima in the 19th century. Farther east, the river splits into the Little Gila, which once flowed for about 15 miles before it rejoined the main stem. Historically, the land in between these two forks—known as the “island lands”—was prime Pima farmland.
Reviving an Ancient System of Agriculture

State-of-the-art irrigation is transforming the traditional lands of the Gila River Indian Community.

Tribes Water 4

 

 

 

Tribes Water 5

On a chilly spring morning between the Superstition and Sacaton mountain ranges, outside Phoenix, Kyle Woodson, an archaeologist, climbs into a narrow ditch as deep as he is tall. Woodson is the director of the Cultural Resource Management Program for the Gila River Indian Community. For 25 years he has studied the ancient canals of the Huhugam. He examines a dip in the layers of dirt on the wall of the trench—a cross-section of the remains of a canal that once ran through here. “There was no other place in the Southwest with as much fertile and irrigable land,” he says. With him is Wesley Miles, also an archaeologist, who is Pima. Together they conduct ground and aerial surveys using drones, aircraft and satellite imagery as part of an ongoing, multi-decade effort to create a detailed map of the network of canals that once carried water from the Gila onto planted fields.

The main arteries of the ancient canals, both here and near the Salt River to the north, were typically 25 feet across (though some were much larger) and eight to ten feet deep. Each was hand-dug with wood and stone tools. These arteries, which dropped a foot or two feet per mile, carried water to smaller canals that distributed it across the fields, and then to “laterals” that carried water to individual family plots. The canal system covered hundreds of square miles. Much of modern-day Phoenix was built atop ancient canal networks. The ruins of Pueblo Grande, a sprawling city that represents Huhugam culture at its peak, lies next to Sky Harbor Airport.

Tribes Water 6

Tribes Water 7

Tribes Water 8

For centuries the Pima lived in permanent villages scattered throughout the region. Their dwellings were one-room homes called kiik. Families owned small fields up to three acres in size and separated by fences made of sticks and brush. There were water masters, or canal managers, who tended the flow and received a portion of the crop in return. The canals were carefully and strategically planned, taking advantage of topographic and geologic features. For example, beneath the river bottom near Pueblo Grande is solid bedrock, a feature that propelled water with tremendous force onward as it left the Gila, speeding its flow 16 miles to the main canal.

In all, the Huhugam engineered the most extensive canal civilization in the Americas, at least as advanced as the famed canals of Peru or of the Aztecs or Maya. “It’s not just the canals, which are amazing,” says Woodson. “It’s the whole package of technological, social and political adaptation to the desert that allowed them to live here for over a thousand years.”

Tribes Water 9

Artifacts discovered among Huhugam ruins show a highly developed society that made intricate shell jewelry, obsidian points and especially fine baskets. For Miles, the site is more than a historic marvel. “As a member of the community, it’s not a discovery for me,” he says. “It’s a remembering. It’s staying in touch with my ancestors.”

In the 17th century, an Italian-born Jesuit missionary named Eusebio Kino traveled through the area, ushering in the era of European settlement. Kino brought cattle, horses, black-eyed peas, garbanzo beans, wheat and fruit trees, enabling the Pima to expand and diversify their agriculture. The tribe took to wheat especially, growing it in winter to balance the summer crops. Wheat could be stored for long periods and was a top trade commodity. As far back as the 18th century, the Pima grew surplus yields and became known for their agricultural prowess.

By the 1850s, the number of travelers moving through what is now southern Arizona increased dramatically. Tens of thousands of fortune seekers streamed through Pima territory headed for the gold fields of California. The Pima, who welcomed migrants, were known as “Good Samaritans of the desert.” Young Pima men would head southeast into the grueling stretch of desert between Tucson and Pima and Maricopa villages to assist pioneers overwhelmed by heat and thirst. Travelers were also welcome in the villages themselves, where the river provided shady, cool oases lined with cottonwoods, willows and mesquite.

The Pima raised wheat and corn, and made flour for the burgeoning market. The villages were known as the “granary of Arizona.” Between 1860 and 1864, the Pima quadrupled their production of grain. Pima and Maricopa farmers had more than 14,000 acres under cultivation.

The end of the Civil War brought another wave of fortune seekers who saw how productive the desert soils were and stayed in Arizona. In 1877, Congress enacted the Desert Land Act, allowing Western settlers to claim 640 acres as long as they improved it. In order to “prove up” their claim, many farmers dug canals, diverting water from the Gila.

What the Desert Land Act and the settlers ignored was the question of whom the water belonged to and had long sustained. Western water law in Arizona held that those who first used water for beneficial ends owned permanent rights to it, a principle called “the doctrine of prior appropriation” or “first in time, first in right.” While the Pima and Huhugam had irrigated the Gila for centuries—a claim known in water law as “time immemorial”—federal water law required that claims be registered with the General Land Office in Arizona. The Pima, assuming their “prior use” rights would be protected, never filed a claim. After centuries, how could anyone dispute their tribal birthright?

By 1880 there were so many users that the flow of the Gila was in serious decline. Soon there wasn’t enough water even for household purposes, and many Pima moved away. But the final blow was yet to come.

At his office in Sacaton, just south of Phoenix, David DeJong, tall and rangy, with white hair and a sparse white beard, dons a straw cowboy hat, grabs a couple of water bottles and strides outside into the desert heat. “Jump into the pickup,” he says. DeJong, a historian of American Indian law and policy with a special expertise in water issues, has for 17 years been the director of the Pima-Maricopa Irrigation Project, the tribal agency building the massive irrigation system bringing water back to the people.

Tribes Water 10

Tribes Water 11

We head out of town and eventually turn off onto a dirt berm that runs along a concrete channel as wide as a highway. This is the main channel of the Pima Maricopa Irrigation Canals. It is 34 feet wide on the bottom, 88 feet across at the top and 11 feet deep. It carries 2,000 cubic feet of water per second. The completed main canals in this network are now 207 miles long and will run 250 miles when finished. Total cost: “Right around a billion dollars,” DeJong says. There will be another 250 miles of laterals on individual farms, just like the Cabellos’ ditch.

DeJong drives until we reach something called the Ashurst-Hayden Diversion. The Gila River used to flow past here and onto the reservation. But in 1889, the Florence Canal Company began diverting the Gila’s remaining flow to sell to farmers. “It was the final nail in the coffin,” DeJong says.

The river, once a perennially flowing ribbon of life filled with fish and shellfish and lined with vast riparian forests, became a ghost of what it had been. With few crops left, many remaining Pima people migrated elsewhere. Others survived by chopping down a mesquite bosque, or riverside forest, and selling it for firewood. Then, in 1891, a deadly famine took hold that lasted until 1904. “These were years of starvation,” says DeJong.

Exactly how many people died is unknown. During construction of the new irrigation project, excavators found a number of burials, including the remains of many children aged 4 or 5.

Nineteenth-century Arizona anthropologist Frank Russell observed that scores of people, especially elders, died because they were too proud to beg for food. “They were a wealthy people who had always been able to provide for themselves,” says DeJong. “Now they couldn’t.”

But the Pima never gave up their quest to restore the gifts the Gila once provided. The struggle has been long and labyrinthine, and it has been persistently burdened by a lack of resources.

In the 1920s, the Coolidge Dam was built 100 miles upriver from the reservation, making water available for irrigation again. In 1935, a court in Tucson decided to split water rights between the Pima and non-tribal farmers. The Pima were crestfallen that the decision didn’t grant them priority access to the water, but the decision signified a long-sought acknowledgment of their claim—and it was a first step that would slowly build momentum in their favor.

Tribes Water 12

In the 1940s, Congress established the Indian Claims Commission in an effort to settle all claims by tribal nations against the federal government. During the claims process, the Pima, with the help of Henry F. Dobyns, a graduate student in anthropology at the University of Arizona, began amassing historical evidence for a tribal claim of “first in time, first in right.” Included were accounts by Spanish missionaries and gold-seeking forty-niners describing extensive Pima farms along the Gila.

But for decades the fight went nowhere. It wasn’t until 1983 that Congress allowed Native American tribes to hire their own attorneys, rather than rely on the Bureau of Indian Affairs to represent them. The person who took over the Pima’s fight for its water rights was one of the tribe’s own—Rodney Lewis, the son of a Pima Presbyterian minister, who’d been educated at the University of California, Los Angeles law school and was the first Native American admitted to the Arizona State Bar.

Still, the tribe lacked the financial resources necessary for a serious legal effort. Then, in 1994, the reservation opened its first casino, and revenue poured in. A year later, armed with a range of expert testimony, the Pima and Maricopa threatened to file a lawsuit in state court seeking 2.1 million acre-feet of water—the entire flow of the Gila and Salt rivers, due to them, they argued, by their time immemorial rights.

The fight took nearly a decade, but in 2004, Congress passed the Arizona Water Settlements Act, which granted the Pima and Maricopa the rights to 653,500 acre-feet of water a year—the largest Indian water settlement in American history. (Because the Gila hasn’t reached anywhere near that level of flow in many years, the water is sourced primarily from groundwater and from the Colorado River.) The Gila River Indian Community also received more than $850 million in federal funds to build the massive new irrigation system, an effort led in part by the community’s governor—Stephen Roe Lewis, Rodney Lewis’ son.

After a century of water theft, though, skepticism on the reservation ran deep. When DeJong met with Pima elders to tell them the good news, he recalls, “I would get comments like ‘We’ll never see the water come back’ or ‘It’ll just go off reservation again.’” DeJong asked a community member to explain the settlement in O’odham, the Native language. After he did, the interpreter shook his head and said, “They don’t believe me either.”

But in 2009, an 8.5-mile-long canal was built in the midst of the community, on tribal land, and the pessimism began to lift. “We started to see growers come out of the woodwork,” DeJong recalls. “It was real. They could see the canal and the water in it.”

Today, the tribe holds traditional ceremonies when it opens a new section of the irrigation system. “We had an elder broadcast the seed in a traditional manner,” DeJong says. “The growers want to keep that connection.” Governor Lewis told me, “Respecting water is in our blood; being water protectors is in our DNA. We are being visionary in how we bring technology in and meld it with our traditional history and values.”

Tribes Water 13

Tribes Water 14

In the pickup, DeJong pulls up to a huge yellow machine flanked by a few men working alongside it. Wet concrete noisily pours out, laying down the walls and sides of a laser-leveled canal. The result will be a channel that steadily drops about a foot and a half per mile, to allow gravity to carry water 13 miles across the desert. The concrete lining is expensive—$4 million to $7 million per mile—but it ensures that as much as 70 percent of the water isn’t lost to seepage in the ground.

Young farmers like Camille and Cimarron Cabello can now call for water in ways their ancestors could not have imagined. “They can get on their smartphone and say, ‘I need a head of ten cubic feet per second for 24 hours,’ and boom, they get it,” DeJong says. The Pima pay nothing for Gila River water or for the pumping—both are covered by the federal government. To recruit new farmers, a tribal agency finds available land and helps farmers obtain leases, level the fields, pay for starter crops, and dig a new canal.

Tribes Water 15

Tribes Water 16

Tribes Water 17

One of the most successful Pima farming stories is the 4,000-acre Ramona Farms, owned by Terry and Ramona Button, who were among the first to re-establish large-scale farming on the reservation. They grow wheat, alfalfa and cotton, and 400 acres of organic heritage crops. The Pima have very high rates of Type 2 diabetes, which Stephen Roe Lewis attributes to generations without traditional foods. Ramona, a nurse and member of the community, has seen firsthand how disease has ravaged the people’s health. She and her husband decided to plant seeds that her grandfather had stored, including tepary beans. They also planted the ancient strain of Pima wheat. “When you cook the tepary beans, it smells like the first rain in the desert,” Ramona told me.

Water that appears in the desert quickly becomes an oasis, and in one place, where a large aquifer has been refilled, the Gila has surged back to life. “We were shocked,” DeJong says. “Within a year all of the native vegetation came back. Now we have 200 or 300 acres. Eight different braids of the river have come back, wildlife have come back, birds have come back. It’s been incredible.” Many in the tribe come here to gather traditional foods and materials for basket making.

Tribal member Yolanda Elias recalls riding in a wagon dozens of miles to find cattails, willows and other plants to make traditional Pima basketry. “Now we don’t have to leave the reservation.” They can also gather wild foods, like mesquite beans and spinach.

After we finished our tour of the project, DeJong drove me to a spot where we could view one of those happy twists of fate that time now and then provides. The channel that the Florence Canal Company once used to siphon off the last of the Pima’s water has been repurposed to bring Gila River water back to the reservation. Some of the water is also filling an aquifer for storage. “When I see water come down the Florence Canal, that says something to me,” DeJong says. “It’s one of the ironies of history.”

The Pima, now water rich, are joining growing efforts to conserve water. The region is in the grip of a mega-drought, the worst in 1,200 years, according to researchers who have analyzed tree ring data. Lake Mead, a Colorado River reservoir that is the source of water for 25 million people, is at a historic low. To stave off Lake Mead’s dropping to critically low levels, the Pima have agreed to leave a portion of their water allotment in the reservoir for at least the next three years in exchange for federal compensation.

It has been said that justice delayed is justice denied. Perhaps the return of Gila water to the Pima people disproves that maxim. In spite of the desiccation gripping the Southwest, which some researchers believe could indicate a permanent aridification of the region, the Pima have plans for an agricultural future that would see young Pima farmers create a modern-day version of the lifeway of the Huhugam. “The community could play a major role in the food economy of this region,” Governor Lewis says. “We want to be Arizona’s breadbasket again.”

Tomás Karmelo Amaya is the creative director of Kanion, an Indigenous creative agency and storytelling collective.

 

Need to Get Online? How to Turn Your Computer Into a Hotspot

You can wirelessly share your Wi-Fi or wired internet connection with other devices by turning a PC or Mac into a hotspot.

 

In an ideal world, you'd connect all your devices to a single Wi-Fi network and instantly be on the internet, but it doesn't always work out that way. Maybe your hotel only offers a single Ethernet connection, or perhaps your airline Wi-Fi charges you per device and you'd rather just pay once for your laptop and phone.

In those situations, you're going to need a way to share internet through another device. If you don't have a mobile hotspot, and turning your phone into a hotspot isn't an option (like on an airplane), you can actually share your PC's internet connection with other devices over Wi-Fi. Here's how to turn your computer into a hotspot so you can get all your devices online.


How to Share Your Internet Connection in Windows

windows 10 hotspot settings
(Credit: Microsoft)

Windows has this capability built into the operating system. You can even share your Wi-Fi internet to other devices without an Ethernet cable. Go to Settings > Network & Internet > Mobile Hotspot and enable Share my internet connection with other devices (Windows 10) or Mobile hotspot (Windows 11)

How your connection is shared will default to whether you're using Ethernet or Wi-Fi at the moment. If you're using both, you can choose which connection you want to share. Pick whether you want to share internet over Wi-Fi or Bluetooth (chances are you want to share over Wi-Fi).

Click the Edit button to create a name and password for your new network. When you're ready, turn to your secondary device's Wi-Fi settings and log into the connection you just set up for sharing using your newly created credentials.

Note that you may experience slower internet while doing this, due to the inefficiencies of Wi-Fi sharing. Still, it's better than nothing, especially when you're in a bind.


How to Share Your Internet Connection on a Mac

macos internet sharing
(Credit: Apple)

Apple's macOS has had internet sharing built in for quite some time, and it's simple to use. Just head to System Preferences > Sharing and click the Internet Sharing option in the sidebar. From here, you need to choose the connection you're sharing from and what the other device is using before enabling the feature.

You can share a connection from Ethernet, Wi-Fi, Bluetooth, Thunderbolt, or FireWire to computers using any of those protocols. However, you can't share via the same protocol from which you're currently receiving internet. (So, you can't share your Wi-Fi connection over Wi-Fi—you'd have to share Ethernet over Wi-Fi, or Wi-Fi over Bluetooth.)

Select the options you want—in my case, I'm sharing internet from my Ethernet connection to other devices over Wi-Fi—and check the box next to Internet Sharing in the sidebar to create your hotspot. You should be able to connect your other devices over Wi-Fi (or Bluetooth or Thunderbolt) and use the internet normally.

For more on how to optimize your Wi-Fi network, check out our tips for boosting your Wi-Fi signal. We've also tested the best wireless range extenders and top mesh Wi-Fi systems.

weekly@StateOfJeffersonRotary.org


eClub To Your Health

 

How Exercise Boosts the Brain and Improves Mental Health

New research is revealing how physical activity can reduce and even ward off depression, anxiety and other psychological ailments

29010000532Mental health disorders such as depression and anxiety aren’t easy to treat. Medications help many but have a high failure rate and may bring nasty side effects. Talk therapy is time-consuming and expensive. And neither approach is suited to preventing the disorders from developing in the first place. But many people overlook another option that, when it works, can be one of the most effective, least disruptive and cheapest ways of managing mental health disorders: exercise.

It’s hardly news that exercise is good for your physical health, and has long been extolled for mental health as well. But researchers are now making progress in understanding how, exactly, exercise may work its mental magic.

Exercise, they are learning, has profound effects on brain structure itself, and especially in regions most affected by depression and schizophrenia. It also provides other, more subtle benefits such as focus, a sense of accomplishment and sometimes social stimulation, all of which are therapeutic in their own right. And while more is generally better, even modest levels of physical activity, such as a daily walk, can pay big dividends for mental health.

“It’s a very potent intervention to be physically active,” says Anders Hovland, a clinical psychologist at the University of Bergen in Norway.

But that knowledge has barely begun to percolate into practice, says Joseph Firth, a mental health researcher at the University of Manchester in the UK. Just ask a hundred people receiving mental health care how many are getting exercise prescriptions as part of that care. “You wouldn’t find many,” Firth says.

Exercise — a tool against depression

Some of the strongest evidence for the mental benefits of exercise centers on depression. In 2016, Hovland and his colleagues searched the published literature and identified 23 clinical trials that tested the effectiveness of exercise in treating depression. Exercise was clearly effective and, in few studies, on par with antidepressant drugs, the researchers concluded.

And exercise offers several advantages. For one thing, antidepressant medications generally take several weeks or months to show their full effect. Exercise can improve mood almost immediately, making it a valuable supplement to frontline treatments such as drugs or therapy, notes Brett Gordon, an exercise psychology researcher at the Penn State College of Medicine. Plus, he says, exercise can counteract some of the unpleasant side effects of antidepressants, such as weight gain.

In addition, exercise has few of the negative side effects that are so common in drug therapies for depression and other disorders. “Many people who have mental health concerns are not enthusiastic about starting a medication for the rest of their lives, and are interested in pursuing other options. Exercise might be one of those options,” says Jacob Meyer, an exercise psychologist at Iowa State University.

There’s now emerging evidence that exercise also seems to help in treating or avoiding anxiety disorders, including post-traumatic stress disorder (PTSD), and possibly other serious psychotic conditions as well. “The more we do these studies, the more we see that exercise can be valuable,” says Firth.

There’s a flip side to this coin that’s especially relevant during the Covid-19 pandemic: If exercise stabilizes mental health, then anything that prevents people from working out is likely to destabilize it. To test this, Meyer and his colleagues surveyed more than 3,000 Americans about their activity before and during the pandemic. Those who became less active because of Covid reported more depression and poorer mental health, they found. (Ironically, those who had not exercised regularly pre-Covid didn’t report much change. “When you’re already at zero, where do you go?” says Meyer.)

But researchers are still figuring out exactly how muscular exertion acts on the brain to improve mental health. For most biomedical questions like this, the first stop is animal experiments, but they aren’t as useful in studies of mental health issues. “Psychological health is so uniquely human that it can be hard to make a good jump from animal models,” says Meyer.

Exercise and a healthy brain

Scientists have come up with a few ideas about how exercise enhances mental health, says Patrick J. Smith, a psychologist and biostatistician at Duke University Medical Center in North Carolina, who wrote about the subject in the 2021 Annual Review of Medicine with his Duke colleague Rhonda M. Merwin. It doesn’t seem to have much to do with cardiovascular fitness or muscular strength — the most obvious benefits of exercise — since how hard a person can work out is only weakly associated with their psychological health. Something else must be going on that’s more important than mere fitness, says Smith.

One likely possibility is that exercise buffs up the brain as well as the body. Physical exercise triggers the release of a protein known as brain-derived neurotrophic factor (BDNF). BDNF is one of the key molecules that encourage the growth of new brain cells — including, possibly, in the hippocampus, a brain region important in memory and learning. Since the hippocampus tends to be smaller or distorted in people with depression, anxiety and schizophrenia, boosting BDNF through exercise may be one way physical activity might help manage these conditions.

Sure enough, studies show that people with depression have lower levels of BDNF — and, notably, one effect of antidepressant drugs is to increase production of that molecule. Researchers have not yet shown directly that the exercise-associated increase in BDNF is what reduces depressive symptoms, but it remains one of the most promising possibilities, says Hovland.

Exercise Boosts the Brain

Exercise may also help anxiety disorders. The brain changes prompted by BDNF appears to enhance learning, which is an important part of some anti-anxiety therapies. This suggests that exercise may be a useful way of improving the effectiveness of such therapies. One of the standard therapies for PTSD, for example, involves exposing patients to the fear-causing stimulus in a safe environment, so that the patients learn to recalibrate their reactions to trauma-linked cues — and the better they learn, the more durable this response might be.

Kevin Crombie, an exercise neuroscientist now at the University of Texas at Austin, and his colleagues tested this idea in the lab with 35 women with PTSD. Researchers first taught the volunteers to associate a particular geometric shape with a mild electric shock. The next day, the volunteers repeatedly saw the same shape without the shock, so that they would learn that the stimulus was now safe. A few minutes later, half the volunteers did 30 minutes of moderate exercise — jogging or uphill walking on a treadmill — while the other half did only light movement, not enough to breathe heavily.

The following day, those who had exercised were less likely to anticipate a shock when they saw the “trigger” shape, Crombie found — a sign that they had learned to no longer associate the trigger with danger. Moreover, those volunteers who showed the greatest exercise-induced increases in BDNF also did best at this relearning.

Although the evidence is not yet definitive, a few studies have suggested that regular exercise may lead to better outcomes in patients with schizophrenia too. Vijay Mittal, a psychologist at Northwestern University, wondered whether working out also might prevent people from developing the disorder in the first place.

Mittal works with teenagers who are at high risk of psychotic disorders such as schizophrenia, but who have not yet progressed to the full-on disorder. In the past two decades, researchers have gotten much better at recognizing such individuals just as they begin to display the earliest signs of illness, such as seeing shadows out of the corner of their eye or hearing indistinct voices when no one is home.

For about 10 percent to 33 percent of these teens, these early signs turn into something more serious. “A shadow might turn into a person,” says Mittal. “A whisper might turn into words. A suspicion that someone is following them might turn into the belief that the government is after them.”

Previously, Mittal had found that the hippocampus is different in at-risk teens who later slid down this slippery slope than in those who didn’t. He wondered whether exercise might help bolster the hippocampus and avert the slide. So his team tested this notion in a sample of 30 high-risk teens, half of whom followed a regimen of aerobic exercise twice a week for three months. (The other half, the control group, were told they were on the wait list for the exercise program.) The researchers used brain scans to look at participants’ hippocampus before and after the program.

The experiment has just concluded, and Mittal is still analyzing the results, which he calls promising. He cautions, however, that exercise is not a panacea. Schizophrenia is a diverse disease, and even if physical activity proves to be protective for some at-risk people, not all are likely to respond to it in the same way. “It’s really important to remember that these disorders are complicated. I’ve worked with people who exercise a lot and still have schizophrenia,” he says.

If Mittal’s work pans out, exercise may allow mental health workers to help a group that isn’t easily treated with drugs. “Someone who’s just at risk of a psychotic disorder, you can’t just give them medication, because that has risks too,” says Firth. “It would be fantastic to have something else in our arsenal.”

Exercise almost certainly has other effects on the brain, too, experts agree. For example, exercise stimulates the release of endocannabinoids, molecules that are important in modifying the connections between brain cells, the mechanism that underlies learning. This may provide another way of enhancing the learning that underlies successful treatment for depression, PTSD and other mental disorders. Indeed, Crombie’s study of exercise in a simplified model of PTSD therapy measured endocannabinoids as well as BDNF, and increases in both were associated with stronger learning responses.

And physical activity also moderates the body’s response to stress and reduces inflammation, both of which could plausibly help improve brain health in people with mental illness. “We have just scratched the surface,” says Hovland.

Moving the body, engaging the mind

But changing the structure of the brain isn’t the only way physical activity can be beneficial for those suffering from mental health conditions. The habit of exercise can itself be beneficial, by altering people’s thought patterns, says Smith.

For people with mental health issues, simply doing something — anything — can be helpful in its own right because it occupies their attention and keeps them from ruminating on their condition. Indeed, one survey of the published literature found that placebo exercise — that is, gentle stretching, too mild to cause any physiological effect — had almost half the beneficial effect on mental health as strenuous exercise did.

Besides just occupying the mind, regular workouts also give exercisers a clear sense of progress as their strength and fitness improves. This sense of accomplishment — which may be especially notable for weight training, where people make quick, easily measurable gains — can help offset some of the burden of anxiety and depression, says Gordon.

If so, playing a musical instrument, studying a language and many other activities could also help people cope with mental health conditions in a similar way. But exercise does more than that, making it one of the best choices for managing mental health. “You can see benefits from doing anything, but the exercise may confer greater benefits,” says Firth.

For one thing, relatively strenuous exercise teaches people to put up with short-term discomfort for long-term gain. People who suffer from anxiety disorders such as PTSD or panic attacks often show a reduced ability to tolerate mental discomfort, so that experiences most people would cope with result in uncontrolled anxiety instead. There’s now emerging evidence that regular exercise builds tolerance for internal discomfort, and this may explain part of its benefit in managing these conditions, Smith says.

Using exercise as a mental health treatment brings some challenges, however. “People with mental illness are also at higher risk of struggling with low motivation,” Firth says. This can make it difficult to organize and stick with an exercise program, and many patients need additional support.

This is often difficult, because psychologists, psychiatrists and other mental health workers are often already overburdened. Plus, prescribing and supervising exercise hasn’t traditionally been within these practitioners’ purview. “We’re telling people, ‘Hey, exercise is helpful,’ but we’re telling it to people who can’t really incorporate it because they often don’t get any training,” Firth says. Exercise referral schemes, which link patients with fitness specialists and structured programs at community leisure centers, have been used in the UK and other places to encourage exercise in people with physical conditions such as obesity and diabetes. A similar approach could be valuable for mental health conditions, Firth says.

Therapists can also help patients persist for the long term by tailoring their exercise prescriptions to each individual’s capabilities. “I always tell patients that doing anything is better than doing nothing, and the best exercise for you is the one you’ll actually do,” Smith says.

The secret, he suggests, is to make sure people stop exercising before they’ve done so much it makes them feel exhausted afterward. “When you feel like crap after exercise, you’re not going to want to do it,” he says, because the brain tags the activity as something unpleasant. It’s far better to have the patient quit while they still have a positive feeling from the workout. “Without even realizing it, their brain tends to tag that activity as something more pleasurable. They don’t dread it.”

Even light activity — basically just moving around now and then during the day instead of sitting for hours at a time — may help. In one study of more than 4,000 adolescents in the UK, Aaron Kandola, a psychiatric epidemiologist at University College London, and his colleagues found that youths who undertook more light activity during the day had a lower risk of depressive symptoms than those who spent more time sitting.

“What we really need are big exercise trials where we compare different amounts against each other,” says Kandola. “Instead, what we have are different studies that used different amounts of activity.” That makes precise recommendations difficult, because each study varies in terms of its patient populations and methods, and follows results for a different length of time. As researchers learn more about the mechanisms linking exercise to mental health, they should be able to refine their exercise prescriptions so that patients are best able to manage their illnesses.

And exercise has powerful benefits for people with mental illness that go beyond its effects on the illnesses themselves. Many struggle with related issues such as social withdrawal and a reduced capacity for pleasure, says Firth. Standard medications reduce some symptoms but do nothing to address these other problems. Exercise — especially as part of a group — can help boost their mood and enrich their lives.

Even more important, people with serious mental illnesses such as severe depression and schizophrenia also are more likely to have significant physical health issues such as obesity, heart disease and other chronic diseases, and as a result their life expectancy is 10 to 25 years lower than that of unaffected people.

“Reducing those health risks is really paramount at the moment,” says Kandola. “That’s the big appeal of exercise: We already know it can improve physical health. If it does have mental health benefits as well, it can be quite an important addition to treatment.”

Knowable Magazine is an independent journalistic endeavor from Annual Reviews.

 


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