Health and Fitness

Strategies for warding off winter blues

by Mary Auld for the Valley Journal

LAKE COUNTY – There’s no doubt about it: Mission Valley winters can feel long and gloomy. It’s not just the overcast weather that makes people long for the warm sunlight and bustle of outdoor activity that we associate with summertime. The short days and long hours indoors can impact brain chemistry, causing feelings of hopelessness, fatigue and general sadness. But the “winter blues,” can be counteracted with some changes.

The winter blues are clinically known as Seasonal Affective Disorder. According to the American Psychological Association, feelings of sadness during the winter months are related to diminished exposure to sunlight. In the winter, the days are shorter. The Mission Valley is more overcast during the winter than other parts of the year. To compound the changes in sunlight, cold temperatures and snow make it easy to stay inside, out of the sunshine, for most of the day.

Treasa Glinnwater is a licensed clinical social worker who has been practicing psychotherapy for more than 40 years. She sees an increase in patients with symptoms of depression during the winter months. When Glinnwater moved to Polson 20 years ago, she felt the depressing effects of the gloomy winters herself.

Glinnwater said it’s important for those who feel depressed in the winter to know that they are not crazy or to blame for their changes in mood. Acknowledging symptoms of SAD is the first step to making a change that can brighten a gloomy winter. Her most important advice to patients suffering from SAD is to get outside.

“You want to take advantage of the sunlight,” she said. She recommends that those who suffer from SAD spend at least 20 minutes outside each day. The afternoon, when sunlight is brightest, is the best time to spend time outside. Glinnwater suggested creating a routine of regular outdoor activity. Making time each day to walk, ski or go outside can give the brain sufficient exposure to sunlight. She used downhill skiing combined with light therapy to recover from SAD.

For those who are unable to use sunlight to rebalance their brain chemistry, Glinnwater recommends light therapy. According to the APA, light therapy is the practice of regularly sitting near a lamp that emits very bright light. Light therapy is usually most effective when used for about 20 minutes each day. In some cases, the brain reacts to the artificial light as it would sunlight.

According to Glinnwater, winter can also just be a depressing time of year. “Sometimes the aftermath of Christmas is sadness or resentment or anger because the holidays didn’t go as planned,” she said. Bad road conditions and cold weather can cause people to stay inside rather than doing things that support good mental health like exercising or socializing.

“In the summertime, even if you’re not exercising, you’re moving around a lot: walking or swimming,” she said. “In the winter, a lot of the time people just sit in the house and watch TV.”

According to Glinnwater, social interaction distracts people from “dark and dismal” thoughts and can brighten their mood. She said interpersonal interaction doesn’t require a party or extensive plans. In tight-knit communities like those in the Mission Valley, a trip to get a cup of coffee or pick up some groceries often results in the “easy conversation” that Glinnwater says can lift spirits.

She said the best thing to do if you start feeling down is to exercise. Exercise prompts the brain to release hormones and endorphins that improve mood. “Exercise is more effective than any kind of medication,” Glinnwater said.

Talk therapy can also help those who suffer from SAD. Therapists like Glinnwater are available to speak with people who are suffering from the winter blues on a short or longterm basis. She suggests people contact the Western Montana Mental Health Center if they are unable to afford the cost of therapy. Services at the center are provided on a sliding scale based on income. Working with a support network to fight the winter blues can also have a significant impact on a person’s quality of life.

“These changes really can lighten sad feelings,” Glinnwater said.

Vaping ‘epidemic’ among youths declared by U.S. Surgeon

News from the American Heart Association

WASHINGTON, D.C., — The U.S. Surgeon General declared vaping has become an ‘epidemic’ among youths. American Heart Association CEO Nancy Brown issued the following statement:

“That the U.S. Surgeon General is calling teen vaping an ‘epidemic’ should seize the attention of elected officials and the community of organizations working to protect the health of our nation’s children. We commend Surgeon General Adams, Commissioner Gottlieb and Secretary Azar for marshalling parents, educators, health providers and communities to apply proven methods to overcome the epidemic of e-cigarette use.

“But more must be done in the face of rapidly rising e-cigarette use among youth. The FDA’s recent announcement that it plans to restrict marketing and sales of flavored tobacco products must be followed by immediate, concrete action that sends an unmistakable message that the tobacco industry’s relentless targeting of our nation’s children will no longer be tolerated.”

The American Heart Association is a leading force for a world of longer, healthier lives. With nearly a century of lifesaving work, the Dallas-based association is dedicated to ensuring equitable health for all. We are a trustworthy source empowering people to improve their heart health, brain health and well being. We collaborate with numerous organizations and millions of volunteers to fund innovative research, advocate for stronger public health policies, and share lifesaving resources and information. Connect with us on heart.org, Facebook, Twitter or by calling 1-800-AHA-USA1.

Flu Fighters

Influenza kills people across the country, flu shot helps

By Rob Zolman / Valley Journal

The flu season from 2017 to 2018 was the deadliest in more than four decades, according to the Centers for Disease Control and Prevention. Diseases associated with influenza or complications from it caused more than 80,000 deaths across the United States. The total included 185 flu-related pediatric deaths.

The CDC reports that more than 900,000 people were hospitalized for flu or flu-like illnesses last season. The number doubled compared to past seasons. The report doesn’t include all of those sickened with the virus who didn’t go see a doctor.

The Montana Department of Public Health and Human Services collected statewide data. In Montana, more than 10,000 cases of influenza were reported last season with 979 hospitalizations and 79 deaths attributed to the virus.

DPHHS said influenza is a highly contagious upper-respiratory viral infection. Many people become suddenly ill and recover within a few weeks with rest. A person with the illness is contagious for about two days before symptoms appear, and they remain contagious for about five days after symptoms appear.

Symptoms may include fever, muscle or body aches, chills, runny or stuffy nose, sore throat, coughing and headaches. Some people also experience nausea, vomiting and diarrhea, according to the CDC.

Health officials warn that the flu can be potentially deadly to anyone, but those most susceptible to serious flu-related complications are the very young, the elderly, those with weakened immune systems and others suffering from other chronic medical conditions.

There are a few steps people can take to help reduce the severity of the dreaded virus and prevent complication from knocking them out this season. Many health professionals and public clinicians support vaccines as the best protection against the virus. The vaccine won’t prevent all cases of the flu, but it will lessen the severity and duration of the symptoms.

The CDC recommends staying home when you are sick. The flu

virus is contagious the day before symptoms appear, any time a fever is present and up to a week after the last symptom subsides. In addition to getting a vaccination and staying home when sick, people should be vigilant about hygiene. There are many opportunities for the influenza virus to spread in a shared environment. It can remain viable without a host for about 24 hours. Diligent hand washing and cleaning commonly touched surfaces can help kill the virus.

Hand washing with soap and hot water is the best way to reduce the number of germs. The CDC suggests lathering up for at least 20 seconds or as long as it takes to sing or hum the “Happy Birthday” song twice. If soap and water are not available, an alcohol-based hand sanitizer that contains at least 60 percent alcohol is a suitable substitution.

To recover from the flu, people should get plenty of rest and relaxation. A lack of sleep suppresses the immune system and severely reduces your body’s ability to fend off attacking viruses. Sleep deprivation and chronic stress can wear down your immunity. The average adult should clock between seven and nine hours of sleep per night, according to the National Sleep Foundation. The immune system releases proteins called cytokines when a person sleeps, which are vital in the fight against infections.

The CDC also recommends a visit to the doctor if people feel like they have contracted the flu. A doctor can help a person manage the symptoms before they become more severe and life threatening.

Group fitness classes inspire accountability

By Mary Auld for the Valley Journal

LAKE COUNTY – Most nights of the week, groups of people in the Mission Valley gather in weight rooms or yoga studios, building community and variety into routines that improve their health.

While group fitness classes can be a great way to get moving, it can be hard to know where to start. The solution can be as simple as making the effort to try out a class. “Just do it,” advises Tawna Steele, who teaches group fitness classes through the Ronan School District’s adult education program.

With 35 years as an instructor under her belt, Steele says group fitness classes can serve absolutely anyone. She is certified to teach a wide variety of fitness classes and offers a unique selection during each of Ronan’s adult education sessions. For example, this winter she is offering a “funky flow” class, which combines some elements of yoga with weights and dance. She’ll also lead a 5:30 a.m. circuit class with unique circuits composed of exercise machines, weights and cardio each week. Steele said her classes help students work hard while having fun.

Adult education classes are an affordable way to try out a variety of new activities during the school year. The classes are held at public schools throughout the area, before or after the school day.

Another option for group fitness is a traditional yoga class. Bonnie Kiser is the owner and teacher at Montana Om Yoga. She teaches group yoga classes in Polson and St. Ignatius. “Yoga is defined as bringing together mind, body and spirit,” Kiser said. According to Kiser, yoga is best for those interested in focusing on two distinct areas of fitness: range of motion and balance. During each class, she leads her students through a variety of intentional poses. Kiser also provides students with strategies for managing stress and emotional well being.

Steele said the health benefits of her group fitness classes are broad, from strengthening muscles to managing diabetes to increasing longevity.

Students begin group fitness classes for a variety of reasons. Kiser said many of her students use yoga to recover from an injury or an emotional struggle. Others improve their flexibility or maintain physical fitness as they age. At Montana Om Yoga, Kiser encourages her students to recognize the strengths they bring to their yoga practice. “We practice not to become someone or something different. We practice to become more of what we already are,” Kiser quoted from one of her favorite yoga teachers.

Both instructors said their classes provide an opportunity to participate in a fitness community. Kiser and Steele welcome students of all physical fitness levels and ages to their classes. Steele and Kiser provide options that allow students from beginners to experts to have a fulfilling, challenging class. Curiosity and a willingness to explore are the only prerequisites for attending classes, the instructors said.

Yoga classes are beneficial because they provide a welcoming environment for practice, Kiser said. “When people come in here they get to be who they are in the moment, rather than their title or responsibilities. It’s a very distraction-free place.”

Encouragement is built into Steele’s classes as well. “I always congratulate my class for showing up,” Steele said. She wants her students to think of themselves as a team, working toward a common goal of health and fitness. Steele said the group dynamic serves an additional function: her students hold each other accountable for showing up and working hard.

“We’re just one big huge team tackling fitness goals together,” Steele said.

To sign up for adult education classes, visit the website of the school where you’re interested in attending a class. The Montana Om Yoga class schedule can be found at the studio’s website, montanaomyoga.com.