Healthy Living 2017

HEALTHY LIVING A special publication of the Lynden Tribune and Ferndale Record.

What’s Inside: County runners brave the weather, even in the winter. ..................... C6

A new friend at PeaceHealth helps get patients motivated....... C2

Wednesday, January 25, 2017

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Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

HEALTHY LIVING

Four-legged assistant motivates patients at PeaceHealth Galice is seen as a trained partner

Galice, the facility dog at PeaceHeath Medical Center, is considered a partner with nurse Kim Lybecker in holistic healing of patients. (Courtesy photo)

WHATCOM — What has four legs, a shiny coat of black fur, a wet nose and an abundance of skills in working with hospitalized patients at PeaceHealth St. Joseph Medical Center? It’s Galice (pronounced like “release”), the medical center’s new Canine Companions for Independence facility dog.

Made possible through Canines Companions’ free assistance dog program and a generous gift from a local Bellingham family to the PeaceHealth St. Joseph Medical Center Foundation, Galice partners with handler Kim Lybecker to provide individualized, compassionate care to patients of all backgrounds.

Kim, a physical therapist assistant, and Galice, a Labrador/Golden Retriever cross, were first connected as they completed extensive training with Canine Companions in Santa Rosa, California. Galice had previously spent two years as a service dog to a handler with Parkinson’s disease, so she quickly rose to the challenge of serving as a full-time clinician in a medical facility.

Kim describes Galice as “calm, docile, people-pleasing and approachable.” Knowing over 40 commands, Galice helps patients develop a variety of gross motor, fine motor, balance and speech skills. Patients gain arm strength through throwing her a ball, dexterity through zipping or buttoning her vest, or verbal confidence through giving her instructions. The dog gently adapts her behavior to meet the unique needs of each person.

Galice is also an expert motivator. Kim recalls an instance when a patient had only been able to walk about 20 feet at a time.

With Galice there to inspire her, the progress improved fivefold. The woman walked over 100 feet without hesitation.

Kim explains, “People want to get out of See Dog on C11

HEALTHY LIVING

Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

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Whatcom Smart Trips motivates folks toward fitness Partnership encourages walking, biking, ridesharing, riding bus Whatcom Smart Trips is a partnership between local government, public agencies, employers and schools to promote transportation by walking, bicycling, sharing rides and riding the bus. The motto is to “make a difference anywhere you go.”

Darlene Edwards of Bellingham participates in Smart Trips. “It literally saved my life,” she says of her experience. “It got me motivated and keeps me motivated.”

Edwards describes how she got involved in the program. As an instructor at Bellingham Technical College for over 20 years who sat behind a computer, Edwards knew it was time to get moving for better health. She started with walking to and from the library each day. Then she discovered Smart Trips and liked the ability to see her progress using the Trip Diary.

By logging your trips with Smart Trips (https://www.whatcomsmarttrips.org), you

www.cascadepoclinics.com

become eligible to win valuable rewards and prizes such as $1,000 cash and discounts at local businesses.

Edwards walks along a bus route in case she gets tired and needs to just hop on to get home. “The bus drivers are so nice,” she said. “I know they will always get me home safely if I need it.”

Edwards uses the WTA buses as a matter of practice each day. She takes the bus anywhere she needs to go and then incorporates a walk into her daily journey. “Smart Trips and WTA have taken away the fear of being too far from home to walk back,” she said.

By logging her activities into the Trip Diary, Edwards keeps track of her miles, calories and even how many car trips and gas she’s saved. “I like the incentive. It tells me how much I’ve done and how great that accomplishment is.”

As a result of incorporating the Smart Trips program into her life, Edwards feels great and enjoys staying motivated and moving. “I dropped 50 pounds! It takes the stress away,” she said. “It’s about taking that first step and keeping it going.”

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Darlene Edwards makes Whatcom Smart Trips activities a way of life each day. (Courtesy photo/Stefan and Audrey Photography) Dr. Laurie Brion, with Unity Care NW, also participates by incorporating biking to work into her schedule. She recognizes the importance of fitting physical activity into her day.

“My bicycling Smart Trip helps me stay mentally sharp and happy,” she said. “It’s a great time to chill and rebalance, keep oxygen flowing to my brain and it makes me feel good about myself.”

Ferndale | 360.393.3779 Lynden | 360.306.8668

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Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

HEALTHY LIVING

File of Life is medical data gathered together for responders Lynden Fire chief gives pointers on being ready in advance for emergencies

By Calvin Bratt editor@lyndentribune.com

WHATCOM ­— A 911 call dispatches medics to a home medical emergency.

The first responder sees a red File of Life sticker posted at the door. He knows it will make his job easier, and perhaps it will speed treatment for the patient.

It’s all about having the important medical information organized beforehand.

The Lynden Fire Department has been making File of Life packets available for about 10 years now, and Fire Chief Gary Baar figures several hundred are out there in the community.

However, he would love to see even wider File of Life dissemination.

“It just make sense to do something like this,” he said.

It’s a free and simple service, and the fire department will order more packets as needed.

Here’s how it works: The sticker at a door or window is matched by a 4-by-5inch red plastic packet on the resident’s refrigerator. Folded inside is a sheet giving name, age, emergency contacts, blood type, one’s doctor and a range of data about the patient from past medical conditions and surgeries to current medications and allergies.

It’s what the emergency responder will need to know anyway. If the patient is not clear-minded enough to give the needed information in the circumstances, probably a spouse, relative or neighbor will have to come up with it — and, in fact, may not be able to.

“This helps us big-time,” Baar said of filling in the File of Life sheet in advance.

The information should be updated at least yearly and whenever there is a key change in medications or medical factors.

The chief said that he has put out the File of Life packets at the Lynden Community Center and the assisted-living facilities in town, Lynden Manor and Meadow Greens, as well as at the Christian Health Care Center where everything is more closely monitored by nursing staff.

Vial of Life is a similar program for assembling medical information in ad-

Lynden Fire Chief Gary Baar holds the File of Life packet that his department will give out to any household. (Calvin Bratt/Lynden Tribune)

vance.

The sheet has a space for saying if the patient has drawn up a living will, or advance directive, saying how he or she wants to be treated in a medical emergency. One aspect of that can be a Do

Not Resuscitate directive, although first responders will usually double-check on that with others too, Baar said.

These are other safety steps that can be taken: • Keeping a key to get into a building

in a Knox Box outside.

Suppose that a person has fallen down and cannot get up to unlock a front door. “We’ve broken down a few doors because we didn’t have a key,” he said.

Emergency responders carry a key to

HEALTHY LIVING get into any Knox Box. The Lynden Fire Department will loan out a Knox Box. • Various options are available for “lifeline” medical alert and home safety systems that usually involve a necklace or bracelet button that can be easily pushed by someone experiencing an emergency.

The service provider first tries to call the client to assess the situation before summoning emergency responders, who can be guided to the physical address.

• Pulse Point is an app for smartphones that alerts people trained in CPR that aid is needed nearby.

Baar emphasized that the alert is only for emergencies in public places. But even a 3-minute quicker start of CPR on a person — before the professionals arrive — can be the difference for survival or not.

• The automated external difibrillator (AED) is the portable electronic device that automatically diagnoses a life-threatening heart irregularity and uses shock treatment to restart a heart’s impulses.

More and more of the devices are installed at churches, schools and other gathering places, including in Lynden, and they carry instructions on how to be used. Again, the AED jump-start that a citizen can do before paramedics arrive can be live-saving to the patient, Baar said.

Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

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Signup on state exchange is through Jan. 31 Number of selections is up 14 percent already OLYMPIA — The Washington Health Benefit Exchange on Jan. 10 announced that more than 200,000 customers had selected 2017 health and dental coverage through Washington Healthplanfinder since the open enrollment period began on Nov. 1. That’s an increase of almost 14 percent over the same point last year.

With three weeks remaining until the current enrollment period closes on Jan. 31, the 200,000 Washingtonians who have already signed up for Qualified Health Plans equal the final number of plans selected at the end of open enrollment last year.

These numbers are in addition to the more than 1.8 million people enrolled in

Washington Apple Health (Medicaid), including 600,000 that are newly enrolled as part of the state’s Medicaid expansion effort.

“As we head toward a record number of health and dental plan selections through Washington Healthplanfinder, it is evident more Washingtonians than ever are understanding the importance of securing coverage,” said Pam MacEwan, CEO of the Washington Health Benefit Exchange. “We urge anyone who has not yet signed up for a health or dental plan to avoid delaying and finalize their selections.”

Signup was needed by Jan. 23 to have coverage beginning Feb. 1.

For those who have already selected 2017 health and dental plans, now is the time to activate your coverage by paying the first month’s premium. Most customers should expect to receive a bill for premium payment from their insurance company

within seven days of confirming a plan. The total amount of the bill should be paid directly to the insurance company in order for coverage to begin.

Select insurance companies also allow customers to submit a premium payment online directly from their Washington Healthplanfinder account. These customers can use the “Pay Now” button on www. wahealthplanfinder.org to connect to their insurance company’s payment portal to submit their first premium payment and effectuate coverage.

Washington Healthplanfinder is an online marketplace for individuals, families and small businesses in Washington to compare and enroll in health insurance coverage and gain access to tax credits, reduced cost sharing and public programs such as Medicaid. The open enrollment period for Washington Healthplanfinder is underway now and extends through Jan. 31, 2017.

Keep your beat PeaceHealth doctors help care for your heart – from preventative care to emergency procedures – so you don’t miss a beat.

Heart screenings n Heart specialists Life-saving procedures peacehealth.org/heart

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Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

HEALTHY LIVING

Winter cold can’t keep runners at bay Running groups around Whatcom County continue to run outdoors, even in January weather

By Ashley Hiruko ashley@lyndentribune.com

Dave Black (right), founder of the Dutch Mothers running group, meets with other members downtown on Saturday.

(Below) A pair of runners blaze down Front Street during an early morning run the same day. (Ashley Hiruko/Lynden Tribune)

WHATCOM — Temperatures have been low in Whatcom County so far this winter, at times getting below 20 degrees. But that hasn’t stopped Lynden and Ferndale runners from lacing up and heading outside.

In Lynden, every Saturday morning Front Street will be sprinkled with runners layered in neon spandex and smiling from ear to ear. You see them quickly come and they’re gone just as fast.

Dave Black, Lynden business owner, is one of the many who takes to the streets Saturday morning. He has been running for 30 years, locally the last 25 with the Dutch Mothers Running Group. Black and his wife Deb relocated from northern British Columbia, where Black had been running weekly with a group.

“I’m not really a runner. I just hang out with the wrong group of people,” Black said as he took a sip from a mug of coffee at his Dutch Mothers Family Restaurant on Jan. 21.

The eatery has become the starting and ending spot for the group that meets at exactly 8:07 a.m.

With “no leader and no direction,” the group of runners, varied in age and background, spend the next hour or so pounding the pavement.

“Once you get out there, running with your buds and see the sun coming over the mountain, it’s just this special time,” Black said. “It really is the camaraderie that keeps us coming back.”

Member Julie Kroontje began running in high school and, after being hit by a drunk driver, returned to running in order to improve a back injury. Over time, she said, the group has proved therapeutic for her.

“Sometimes I run out the anger,” Kroontje said. “I’ve been through a marriage, divorce and raising teenage kids. The group has gone through so much together. It’s been invaluable, the wisdom that I’ve gained through other people from running.”

Not even the cold can stop the cohort of runners from continuing the tradition and keeping to the rules. No bacon is allowed during breakfast for a runner in the group unless

Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

HEALTHY LIVING the goal of three miles is met. Other rules include running slow enough to talk, not turning the run into a race and ensuring that no one runs alone, unless they want to, of course.

In Ferndale, Mayor Jon Mutchler has a group of his own sharing the intentions of maintaining health, building community and providing residents another avenue to speak to the mayor. Every Wednesday, the group gathers at 5:15 a.m. at Locker Room Fitness.

The effort began in June 2016 and has continued well throughout the winter.

“I was surprised,” said Mutchler, who has been a runner himself for years. “I wasn’t planning for the group to be continued for the winter. They wanted to, so I said ‘okay, let’s do it.’”

But the cold is nothing to fear, said Hendrik Kok, of Lynden, a runner and a physician’s assistant. Running should still happen, even when the weather is cold.

“For people with asthma or other upper respiratory conditions, the cold air can be a little challenging,” Kok said. “Other than that, there are no major downsides.”

Layering clothing, wearing spikes to prevent falls on ice and allowing extra time for muscles to warm up are all things Kok said will help runners in the elements.

“Keep running. Just because it’s cold doesn’t mean you shouldn’t be running,” Kok said. “Don’t let the weather keep you inside.”

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The Dutch Mothers runners grab a quick mug of joe before heading out for their three-mile run. No bacon is allowed for any runner who doesn't complete the three miles. (Ashley Hiruko/Lynden Tribune)

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Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

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HEALTHY LIVING

The handy perks of being physically fit It’s to maximize life and all it has to energize you

Linda Yurk works out during a Silver Sneakers fitness class at the Lynden YMCA on Monday. Yurk has been coming to the class since it first began over ten years ago. (Ashley Hiruko/Lynden Tribune)

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WHATCOM ­— From folks who are in the Silver Sneakers program of the Whatcom Family YMCA, consider these statement to be testimonials of the benefits of staying physically fit: • “If I hadn’t had such good endurance, I could not have said yes when my friend offered me the chance to sail a boat back from Hawaii with him.” — age 75 • “Being strong made all the difference when I helped my daughter with her newborn twins.”— age 66 “I live alone and going to SilverSneakers classes gives me the strength and endurance I need to live independently, plus some fun friends that check on me if I miss class.” — age 80 Tammy Bennett, YMCA Healthy Living director, adds these thoughts: The very definition of fitness is having enough energy to do the things you have to do, and still enough energy left to do the things you want to do. Often we will hear people say that they don’t have the energy to exercise, yet there is an inverse relationship with lethargy and energy. Sometimes if you can just get off the dime, your energy level will rise and mood will improve.

When doing session-based classes, we ask our students to attend every session if it is at all possible for them (barring sickness and vacations). Often we hear them say that they did not want to come to class, but made themselves attend. Rarely do we hear them express regret by the end of class. Exercise works

Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

HEALTHY LIVING its magic and people really do feel better.

Some people shiver at the very mention of exercise. We would urge them to consider their life activity. Park your car farther away from your destination and walk. Use stairs if possible. Do your own house and/or yard work. Avoid sitting long spells by practicing fragmented sitting (getting up every now and then).

Take a dance class. Learn Tai Chi. Try, just try, to keep up with a grandchild at the park.

At a bare minimum, try to incorporate exercises for your major (biggest) muscle groups two or three times a week. You can find exercises on websites such as AARP, American Council on Exercise and the American Heart Association. They also offer ideas for cardiovascular fitness that you can do on your own if classes or fitness facilities aren’t your cup of tea.

Ultimately, the joy of being physically fit is the free pass it gives us to more fully participate in our lives and the lives of our family and friends. With a little planning and effort, you should be able to make it through your daily to-do list and still feel zippy enough to get out and have some fun, volunteer or do whatever it is that makes you happy to be alive.

Start the

Silver Sneakers fitness is each morning at both the Lynden and Ferndale YMCA facilities. (Ashley Hiruko/Lynden Tribune)

new year

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• Birch Bay Family Medicine • Everson Family Medicine • Ferndale Family Medical Center • Lynden Family Medicine

Family Care Network is here to guide you on your health and wellness journey. Our local, independent family medicine doctors take care of individuals and families through all ages and stages of life.

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Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

HEALTHY LIVING

This week brings an earthquake readiness blitz Last ‘big one’ was this week in year 1700; preparation is key for any event of this kind WHATCOM — Each day the week of Jan. 23-27 the county Division of Emergency Management is posting a series of short articles on the theme “Be Prepared,” relating to earthquake readiness )www.whatcomready.org). It is in support of the Bellingham mayor's proclamation of Jan. 26 as “Cascadia Subduction Zone Earthquake Awareness Day.” This was the first post on Monday: Thursday, Jan. 26, 2017, will be the 317th anniversary of the last Cascadia Subduction Zone earthquake (known to have occurred in year 1700).

However, Mother Nature does not pay any attention to the calendar, the weather or the readiness of our communities.

Dr. David Warner of the San Diego State University Homeland Security Program said at a retreat that Mother Nature is the ultimate terrorist. Disasters and earthquakes can strike at any time, and all of us need to be prepared, at home, at school, in the workplace, while shopping, in houses of worship, or just taking a walk in the park.

For the 2016 Cascadia Rising earthquake exercise we learned from scientists, academics, first responders and planners that while there would be damage here in Bellingham and Whatcom County, it would not be as bad as coastal areas such as Pacific and Grays Harbor counties, or what might happen in metropolitan areas including Seattle and Tacoma, or north into Canada and Vancouver. The more severe damage, injuries and infrastructure impacts in those areas demonstrate why Whatcom County communities should be prepared to be self-sufficient for at least two weeks.

Being prepared for an earthquake, or any other type of disruptive event, is not just a first responder responsibility. It is the responsibility of each and every one of us — it is critical to the whole community being resilient when it happens. The difference in how a community survives is dependent on being prepared.

The Cascadia Subduction Zone (CSZ) “megathrust” fault is a 1,000 Km long dipping fault that stretches from northern Vancouver Island to Cape Mendocino, California. It separates the Juan de Fuca and North America plates.

New Juan de Fuca plate is created offshore along the Juan de Fuca ridge. The Juan de Fuca plate moves toward, and eventually is shoved beneath, the continent (North American plate). (Courtesy graphic/U.S. Geological Survey) Other topics of the “Be Prepared” week are: Tuesday — “In The Home”;

Wednesday — “In The School”; Thursday — “In The Workplace”; and Friday

— “A Compendium of Available Resources.”

HEALTHY LIVING

Dog

Continued from C2 bed and work for a dog.” Galice provides vital encouragement.

Also, Galice helps normalize the hospital environment for people away from home, many of whom are missing their own pets. Kim describes numerous instances of someone petting or hugging Galice and reporting, “I just really needed that. It made my day.”

Studies have validated the role of trained facility dogs like Galice. Research has shown that therapy dogs have a positive effect on patients’ pain level and satisfaction with a hospital experience, decreasing length of stay for total joint replacement patients.

Galice is a valuable member of the PeaceHealth St. Joseph Medical Center team. Her presence is appreciated by both patients and staff, and she wears a PeaceHealth ID badge with pride.

Because the PeaceHealth St. Joseph Medical Center Foundation recognizes the value of facility dogs, it has committed to supporting the additional costs for a second Canine Companions team in outpatient physical therapy.

Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

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Hot tubs and healthy living — there’s a link Benefits can include better blood flow and joint mobility Have you ever eased into a hot bath or a hot tub, taken a deep breath and breathed out, “Ahh.” There is a reason for that. Not only is soaking in hot water (100-104 degrees) relaxing and enjoyable, but it provides numerous health benefits too.

Here are some: • Increased circulation Soaking in a hot tub raises your body temperature, increases circulation, heart rate and respiration. More blood flow means more nutrients and cell growth while removing toxins. As a result, you heal faster and muscle pain goes away.

• Reduced swelling When our bodies are immersed, water exerts pressure on our body. This increased pressure tends to reduce swelling. For example, our ankles and feet are less likely to swell in water than on land.

• Buoyancy The buoyancy of water reduces your body weight by 90 percent. Immersion in water reduces the amount of weight we bear on our joints due to gravity. The result is that we feel lighter in water. Activities we may find painful on land are easier in water. Studies show increased range of motion and decreased pain when therapeutic exercise is performed under water.

• Increased joint mobility Being able to “get around” is very important to most people. Water plays a useful role for people who suffer from arthritis, knee, hip or other joint problems. Soaking in a hot tub tends to increase joint mobility, reduce joint stiffness, and increase flexibility and range of motion.

• Heart health Hot water immersion makes our heart work harder and more efficiently, like it does when we exercise. When we soak in a hot tub, our heart pumps faster and stretches to pump more blood per stroke in order to transport needed oxy-

gen and nutrients throughout the body.

Also, most people see their blood pressure go down. A recent study found that people being treated for high blood pressure used a hot tub with no ill effects.

• Sleep Over 132 million Americans suffer from sleep disorders, according to the National Sleep Foundation. Lack of sleep can leave you feeling nervous, groggy and depressed or cause erratic mood swings. According to a study in the scientific journal Sleep, a drop in body temperature can also aid in easing the body into a relaxing and sound sleep.

By taking a 15-minute soak in a hot tub about 90 minutes before attempting to sleep, your body temperature can drop to enable a better night’s sleep naturally without the grogginess sometimes caused by prescription remedies.

In order to maximize these benefits, it’s best to soak at a consistent temperature for 15-20 minutes. A hot tub can provide consistent temperature plus hydro-massage and a place to connect with your loved ones.

Lynden Tribune | Wednesday, January 25, 2017 | Ferndale Record

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HEALTHY LIVING

Smart Trips are good for you Dr. Paul Sarvasy Unity Care NW “Walking and riding the bus are a great way to start and end my work day. I get exercise and then read poetry on the bus. Everyone can benefit from activity and a few minutes of quiet time in their day.”

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