Fall Issue
HEALTHY utlook
Real People. Real Life.
Inside: • Skin Care Tips for Fall and Winter • Effective Exercises for Seniors • Exercising Safely After Recovering from COVID Marysville • Arlington • Smokey Point • Quil Ceda Village • Tulalip
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North County Outlook • October 12, 2022
Skin care tips for fall and winter
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s summer transitions to fall, many changes take place. In addition to changing landscapes, people may need to adapt their health and wellness habits to ensure that they stay healthy and happy. Part of that daily regimen includes how to care for skin as the seasons change. “Fall and winter are dry seasons in Washington state,” said Hyunhee Park, a dermatologist with North Sound Dermatology in Smokey Point. She said people are inside during the winter, they turn on the heat in their homes, which dries the skin. “I want to make sure people use moisturizer.” Just as skin requires certain protection from the sun and heat in the summer, skin has special needs in the fall and winter. Fall and winter are often characterized by cold, dry weather, which can make these times of year particularly challenging for people with dry or sensitive skin. These tips can help people maintain their skin’s
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appearance and health. nDon’t skip the sunscreen. Sunscreen is not a summeronly requirement. UV rays can damage the skin any time of year, even if the rays are not as strong as during the summer. UV radiation accelerates and increases the risk of skin cancer. It also can lead to premature aging. Utilize a sunscreen with an SPF of 30 or higher every day. “We’re supposed to use sunscreen every day in the state of Washington,” Park said. She recommended using a sunscreen with a higher SPF when around snow or water. n Invest in a humidifier. Dry, cold temperatures can rob the skin of essential moisture, even indoors. Dermatologists suggest using a humidifier at home to boost the moisture in the air. This can make skin more comfortable and can have other health benefits. Park recommended keeping a humidifier in the bedroom. n Skip hot showers. It can
be tempting to sit under a hot stream of water to warm up. However, hot water dries out the skin by depleting its stores of natural oils. Take warm showers instead and don’t stay in for longer than 15 minutes. Instead up rubbing to dry after a shower, pat yourself dry and use a liberal amount of moisturizer, Park said, and recommended a luke-warm shower for about 10 minutes. “That’s going to be your golden opportunity to use moisturizer,” Park said. She said using a soap such as Dove is good for sensitive skin and that creams are better than lotions. Some effective products include Cetaphil, CeraVe, Aveeno and Eucerin. She said the lower leg typically has the driest skin. It would be best to avoid using oils because people might not know how clean they are. n Limit exfoliation. While exfoliation can remove dead skin, overdoing it can make already sensitive skin more
raw. Increase the time between exfoliation treatments. Consult with a dermatologist for more advice about dealing with flaky skin. n Don’t forget your lips. Using a thicker moisturizer on the body and face can help add and retain moisture. But pay attention to your lips and eyes as well. “Avoid licking your lips. It really dries out your lips,” Park said. She said using a chap stick or ointment with an SPF rating and petroleum jelly is the best moisturizer. Something as simple as petroleum jelly on the lips can help prevent chapping. And invest in a quality eye cream to help the delicate skin around the eyes. Modifications must be made to skin care routines in anticipation of seasonal weather changes. Look at your body from head to toe, Park suggested. If a rash isn’t improving or you notice any suspicious spots, check with a health care professional.
North County Outlook • October 12, 2022 HEALTHY
Effective exercises for seniors
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doing,” said Suzanne Barrett, Health and WellBeing Director at the Marysville YMCA. She said it’s important to talk with a doctor about exercise. Physical limitations may be a part of aging for many people, but such obstacles need not limit seniors looking to banish boredom from their workout routines. In fact, many seniors can successfully engage in a variety of exercises that benefit their bodies and are unlikely to grow stale. “It’s a progressive road you’re on. It’s baby steps,” Barrett said. The Centers for Disease Control recommends people should get 150 minutes of moderate, aerobic exercise a week. n Water aerobics. Sometimes referred to as “aqua aerobics,” water aerobics may involve jogging in the water, leg lifts, arm curls, and other activities that can safely be performed in a pool. The YMCA notes that water aerobics exercises are low impact, which can make them ideal for seniors with bone and joint issues like arthritis. “They might be able to move better in the
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osing interest in an exercise regimen is a situation many fitness enthusiasts have confronted at one point or another. Overcoming a stale workout routine can be simple for young athletes, whose bodies can typically handle a wide range of physical activities. That flexibility allows younger athletes the chance to pursue any number of physical activities when their existing fitness regimens grow stale. But what about seniors who have grown tired of their workouts? Even seniors who have lived active lifestyles since they were youngsters are likely to encounter certain physical limitations associated with aging. According to the Centers for Disease Control and Prevention, the likelihood of dealing with one or more physical limitations increases with age. CDC data indicates that 8 percent of adults between the ages of 50 and 59 have three or more physical limitations. That figure rises to 27 percent among adults age 80 and over. “They want to continue to do all the things in life that they have been
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water,” Barrett said. Water aerobics also provide security and resistance while providing a lower impact on the joints. “It helps and it also challenges you,” Barrett said of water aerobics. n Resistance band workouts. Resistance band workouts can be especially useful for seniors who spend a lot of time at home. Resistance bands are inexpensive and don’t take up a lot of space, making them ideal for people who like to exercise at home but don’t have much space. Resistance bands can be used to strengthen muscles in various parts of the body, including the legs, arms and back. Resistance bands can be pulled or pushed in any direction, which allows
for more versatility in a workout than weight machines and dumbbells. n Pilates. Pilates is another low-impact exercise that can be ideal for seniors with bone and joint issues. According to SilverSneakers®, a community fitness program for seniors that promotes living through physical and social engagement, Pilates can help seniors build overall strength, stability and coordination. SilverSneakers® even notes that seniors can experience improvements in strength and stability by committing to as little as 10 to 15 minutes of daily Pilates exercises. n Strength training. Seniors on the lookout for something more challenging than a
daily walk around the neighborhood should not overlook the benefits of strength training. The CDC notes that seniors who participate in strength training can stimulate the growth of muscle and bone, thereby reducing their risk for osteoporosis and frailty. In fact, the CDC notes that people with health concerns like arthritis or heart disease often benefit the most from exercise regimens that include lifting weights a few times each week. Barrett said strength training should happen two days a week, in addition to the CDC recommendation of 150 minutes of exercise. She also highlighted the benefits of walking, which is one of the best exercises people at any
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age can do. She again emphasized the importance of checking in with a health care provider about exercise. “Take it slow and listen to your body. It tells you when you’re done and respect that,” Barrett said. Barrett also encouraged people to keep coming back. She mentioned the YMCA has a robust selection of classes for healthy, active, older adults. Classes include aerobics, strength training, water aerobics, and group classes. Think about things you’ve done when you were younger and try something familiar, Barrett said. “Just be patient with the process.” For more information, go to www.ymca.snoco. org.
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North County Outlook • October 12, 2022
Exercising safely after recovering from COVID
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he number of people who have been infected by the novel coronavirus COVID-19 is difficult to determine, as millions of people may have had the virus but been asymptomatic. But as of April 2021, the Center for Systems Science and Engineering at Johns Hopkins University reported that more than 31 million people in the United States have had confirmed coronavirus infections and thousands of new cases are reported daily nationwide, and many others have occurred around the world. Even though COVID19 is widespread and highly contagious, the silver lining is that a very high percentage of people recover from the disease. WebMD says that recovery rates fluctuate between 97 and 99.75 percent. However, COVID-19 can affect various parts of the body and produce long-lasting side effects. A study from the Korea Disease Control
and Prevention Agency found that 91 percent of people who recovered from COVID-19 reported at least one longlasting symptom, and fatigue and trouble concentrating were the most common. With this in mind, individuals who have recovered from the illness and want to get back to their daily activities — including exercising — may need to be especially careful. “Resist the temptation to try to recover all of your strength and stamina in one large leap. Doing so can lead to injuries or unwanted stress,” said Teddy Savage, head of health and fitness excellence at Planet Fitness. Give the body time to work into a fitness routine. Use light intensity exercises and feel good about getting the body moving again. Health experts recommend a slow, phased approach to resuming exercise after recovering from COVID19. It’s also worth noting that it may take some time to regain pre-
illness fitness levels, so individuals are urged to go easy on themselves if they cannot meet certain milestones. Savage suggested focusing on cardiovascular endurance. “One of the most noteworthy side effects of COVID is its impact on our cardiovascular health and lung capacity, Savage said. “In order to start regaining your cardio stamina, do shorter intervals on the treadmill, bike or elliptical.” David Salman, Ph.D., a clinical fellow in primary care at the Imperial College London, was lead author of a report published in the British Medical Journal that aimed to answer questions about returning to exercise. One of his recommendations is to wait for seven days after major symptoms have stopped before beginning to slowly build up physical activity. One should start with light-intensity exercises, such as walking or yoga. Gradually, more challenging activities,
including brisk walking, swimming or light resistance training, can be introduced. People should be mindful of getting out of breath or feeling too fatigued by exercise. If this occurs, they should move back a phase until exercise feels comfortable. Pay attention to body cues while doing normal daily activities, as these can help determine if you need to rest. Keep it light and take breaks when necessary, Savage said. “Gradually progress the duration of those intervals until you’re ready to get to more steady at longdistance training.” The University of Colorado Boulder Health and Wellness Services says exercise should not continue if people experience chest pain, difficulty breathing, shortness of breath, abnormal heartbeats, or lightheadedness. Individuals are urged to consult with their doctors if these symptoms appear. Within a few weeks of
infection, many people with mild cases of COVID-19 can typically be back to their normal fitness routines, says Anthony S. Lubinsky, MD, clinical associate professor at New York University Grossman School of Medicine. But slow and steady is the key to getting there. “A lot of what we do in our day-to-day life is affected by COVID and performing daily activities are more strenuous than before,” Savage said. “To recoup the strength that may have been lost, try using lightweight functional accessories like kettlebells, medicine balls, or resistance bands that can be used to simulate things like picking up the laundry, putting away the groceries, or carrying your little ones to bed. Using these accessories are a great way to start building the proper functional movement and body mechanics needed to regain your strength.” He said one of the mental aspects is
recovering confidence, which will be achieved through consistency. “Just getting your body in motion every day and remembering that the journey back to full health takes one day at a time. You’ll notice that taking the breadcrumb approach will eliminate the stress of trying to do too much too soon, and help you feel more empowered along the way,” Savage said. He also encourages working out with a friend. “Sometimes the journey back to health and wellness may have bumps and detours,” Savage said. “Having a friendly face by your side to help encourage you through those rough patches is a great way to stay positive and keep things light. Having a buddy along the journey just makes things twice as fun.” COVID-19 has affected millions of people. With time and guidance, most people who contracted COVID19 can return to their preillness levels of physical activity.
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