Healthy Living, December 2015 by Peninsula Daily News & Sequim Gazette

HEALTHY LIVING

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HEALTHY LIVING Volume 11, Issue 4

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on the cover << It looks like snow is in the air this winter season.

Before hitting the slopes with friends and family, follow a few tips to ensure your safety on the mountain. Page 11

Photo provided by Peninsula Daily News archives

issue 4

Articles and submissions

WINTER 2015

We’re always on the lookout for article ideas to include in our quarterly Healthy Living publication. If you have an idea for a story, please let us know. Professionals in their field are invited to contribute informative and educational articles or columns for consideration in Healthy Living. Send articles, columns and photos (jpegs at 200 dpi minimum) to special sections editor Brenda Hanrahan at bhanrahan@peninsuladailynews.com. We cannot guarantee publication due to space and content considerations. If your submission is accepted, we reserve the right to edit submissions. Submitted articles are the opinions and beliefs of the contributing writer and in no way represent an endorsement by Healthy Living, Peninsula Daily News or Sequim Gazette.

Published by the PENINSULA DAILY NEWS/SEQUIM GAZETTE Advertising Department Ofﬁces: 305 W. First St., Port Angeles, WA 98362 360-452-2345 n peninsuladailynews.com 147 W. Washington St., Sequim, WA 98382 360-683-3311 n sequimgazette.com

Terry R. Ward, publisher Steve Perry, advertising director

Patricia Morrison Coate, Brenda Hanrahan and Laura Lofgren, editors

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Ready ... set ... go! Run, walk into 2016 BY PENINSULA DAILY NEWS

Celebrate the arrival of 2016 with a run or walk along the Olympic Discovery Trail. Members of the Peninsula Trails Coalition will present the fourth annual New Year’s Discovery 5K Walk & 10K Run starting at 11 a.m. Friday, Jan. 1, at the Discovery Bay Golf Course and along the Larry Scott Memorial Trail in Port Townsend. Runners and walkers of all ages are invited to participate in the event. Dogs on leashes and children in strollers are allowed on the race course. The race course will start and end at the Discovery Bay Golf Course clubhouse, 7401 Cape George Road. The course will include a loop route through the golf course, connecting to an out-andback route on the Larry Scott Trail located south of Port Townsend. Pre-registration is scheduled through Dec. 30 and costs $25 with a knit race beanie or ball cap, or $20 without a hat. To pre-register online for the event, visit www.tinyurl.com/DiscoveryRun2016. Day-of-race registration starts at 9:30 a.m. at the clubhouse. The cost on race day for runners is $40 per person, which includes a knit race beanie or ball cap, or $35 without a beanie. For walkers, race day registration is $35 per person with a cap, or $30 without. Proceeds will benefit the Olympic Discovery Trail, which traverses approximately 130 miles of lowlands bordered on the south by the Olympic Mountain Range and on the north by the Strait of Juan de Fuca. Driving directions: From south on state Route 20, turn left on South Discovery Road, then left on Cape George Road. From the north on state Route 20, turn left on South Discovery Road, then left on Cape George Road.

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This winter, dip in mood could be SAD SUBMITTED BY BOBBY BEEMAN OF OLYMPIC MEDICAL CENTER

When dark, rainy weather sets in, your mood may take a turn for the worse. A major misconception about these winter blues, also known as seasonal affective disorder (SAD), is that they’re abnormal. “It’s very common to feel a dip in mood or energy and experience a change in sleep patterns during the winter months,” said Dr. Joshua Jones, medical director of Peninsula Behavioral Health. “Certain chemicals that modulate mood in the brain are linked to light and to the seasons.” SAD, a type of depression experienced during a specific season for at least two consecutive years, affects as many as 20 percent of Americans every year. Those living in northern latitudes are more susceptible than others — the disorder is seven times more common in Washington state than in Florida. Seeking help shouldn’t be a last resort. Feeling down can be normal, but feeling down for days at a time and feeling a lack of motivation is something worth exploring with your doctor. “You should talk to your primary care physician if you’ve experienced two weeks of consistent sadness and when previously enjoyable activities don’t produce a spark,” Jones said. “If you start to feel helpless or have thoughts of self-harm, seek help immediately.” If your sleep patterns and appetite have changed, or you experience a feeling of hopelessness, have thoughts of suicide or you turn to alcohol for comfort or relaxation, it is particularly important for you to talk to your provider immediately. To stay ahead of SAD, Jones recommends the following throughout the fall and winter months: • Exercise regularly

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The blood test comes back with a high cholesterol, but the liver and kidney are ﬁne, as is your blood count.

Is this it? Couldn’t there be another answer?

SAD is a subtype of major depression that comes and goes based on the season, some symptoms of major depression that may be part of SAD include: ◊ Feeling depressed most of the day, nearly every day ◊ Feeling of hopelessness or worthlessness ◊ Low energy ◊ Loss of interest in activities you once enjoyed ◊ Trouble sleeping ◊ Experiencing changes in appetite or weight ◊ Sluggishness or agitation ◊ Having difficulty concentrating ◊ Having thoughts of death or suicide

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You’re fatigued, joints are achy, unable to do chores like usual, gaining weight, not recalling names, feeling depressed, and not sleeping well.

The doctor suggests losing weight, do some more exercise. For sleep, there’s a sleeping pill prescription.

SEASONAL AFFECTIVE DISORDER SYMPTOMS

◊ Irritability ◊ Tiredness or low energy ◊ Problems getting along with other people ◊ Hypersensitivity to rejection ◊ Heavy, “leaden” feeling in the arms or legs ◊ Oversleeping ◊ Appetite changes, especially a craving for foods high in carbohydrates ◊ Weight gain

Peninsula Daily News/Sequim Gazette

Polar bear plunges set New Year's Day BY LAURA LOFGREN

Once again, hundreds of brave souls will walk or jump into frigid waters across the North Olympic Peninsula to celebrate the New Year. Polar bear plunges are set for New Year’s Day — Friday, Jan. 1, 2016, — at the following locations:

PORT ANGELES

Starting at 10 a.m., the 28th annual Polar Bear Plunge will take place at Hollywood Beach. Volunteer Hospice of Clallam County will have a booth, offering hot beverages and pastries to the chilled swimmers. Anyone who participates in the plunge will receive a certificate of participation. There also will be a bonfire for people to warm themselves after taking the dive.

NORDLAND

The 22nd annual Mystery Bay Polar Bear Plunge is slated for noon New Year’s Day on the floating dock outside the Nordland General Store, located at 7180 Flagler Road in Nordland. A tuba player and an accordion player will perform during the dives.

NEAH BAY

People can take part in a plunge at Neah Bay’s Front Beach (next to the senior center) at noon New Year’s Day.

BEAVER

Last year, a Polar Bear Plunge was held at Lake Pleasant on New Year’s Day. Unfortunately, no information on an event for 2016 was available at the time of this publication. More information will appear in Peninsula Daily News and Sequim Gazette.

Photo provided by Peninsula Daily News

Jamie Scott of Port Angeles, second from right, gestures back to friends on shore as she and about a 100 other dippers race into the frigid waters of Port Angeles Harbor during the 2015 New Year's Day Polar Bear Plunge at Hollywood Beach.

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Take time now to prevent health issues BY KATE BURKE

In 1736, Benjamin Franklin’s famous saying “an ounce of prevention is worth of pound of cure” was actually about fire fighting advice. Since then, it has been associated more with health related topics. And because we know much more about prevention, it certainly is true. As one idiom goes, “It is better to try to keep a bad thing from happening than it is to fix the bad thing once it has happened.” Online there are numerous studies, Internet sites, blogs and white papers on the importance of health prevention, screenings and wellness. According to the Center for Disease Control and Prevention (CDC), if everyone in the U.S. received recommended clinical preventative care, more than 100,000 lives could be saved. Preventive health care can help you stay healthier throughout your life. The Affordable Care Act contains many preventative screenings as part of the 10 essential health benefits now covered. All plans must have some screenings, vaccinations and other preventative services before the deductible has been met. Some tests and vaccinations may not be covered by Medicare, so it is important to check on your specific coverage. Now is the time to get enrolled into a qualified health plan. Open enrollment began Nov. 1 and will end Jan. 31, 2016. For more information, visit www.WAHealthPlanFinder.org. The following are guidelines for vaccinations and preventative screening recommendations based on a person with average risks. The guidelines incorporate reference materials from the Cleveland Clinic, Massachusetts Health, Health Net and the CDC. Because your care plan may differ, you and your primary care physician should

work together to develop a specific prevention plan. Always follow the care plan developed with your doctor because these guidelines are updated regularly and some may change.

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<< PREVENTION continued from Page 6

SCREENING GUIDELINES FOR CHILDREN

n Routine health exams (more frequently during the first three years and then annually through teens). n Dental visits, every six to 12 months or as your dentist suggests.

ADULT HEALTH SCREENINGS – WOMEN

Breast cancer screening n Physician breast exam and mammography — ages 40 and older — annually. n Cervical cancer/ STD screening. n Pap smear — starting at age 21 (or earlier based on physician recommendation) — annually through age 30. n Chlamydia — younger than age 25 or those at risk — annually with Pap test. n Pap smear and human papilloma virus (HPV) — ages 30 and older — every three years. Osteoporosis screening n DEXA (bone density testing) — ages 65 and older — baseline testing with follow up intervals based on test results.

ADULT HEALTH SCREENINGS – MEN

at every medical encounter. Prostate cancer screening n Skin cancer screening — talk with your physician to understand how to check n DRE and PSA tests (discuss with your physician) — ages 50 and older — annually. n Abdominal aortic aneurysm — ages 65-75 who have ever smoked — one-time moles and understand your risk factors. Be aware that fair skinned men and women ages 65 and older have a greater risk for melanoma. screening. At every age, prevention is part of a healthy life style that should include not smoking, a good diet and nutrition and consistent physical activity. ADULT HEALTH SCREENINGS – BOTH MEN AND WOMEN Other measures include improving safety around the house, wearing your seat belt n Cholesterol screening — starting at age 20 — every five years or more frequently and using protective gear for recreational activities as recommended. based on results and risk profile. Leading a healthy life is the best medicine of all. n Colorectal cancer screening — ages 50 to 75 — every 10 years based on physician Kate Burke is the marketing manager at Jefferson Healthcare and also serves as the recommendations. director for the Jefferson Healthcare Foundation. She is involved in community outreach n Diabetes screening — ages 45 and older — every three years. n Hypertension (blood pressure) screening — all ages — every one to two years and efforts that promote health education and healthy lifestyles choices.

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Water workouts add resistance, fluidity This can reduce swelling in the feet and ankles.

BY MIMI HENLEY

Aquatic exercise can be beneficial for rehabilitation and therapy, as well as provide an excellent crosstraining opportunity for land-based sports and activities. As opposed to swimming, which is done in a horizontal position, water exercise is generally performed in a vertical position. This is important because it enhances sitting and standing posture, which is generally the position we use in daily activities. Being submerged in water, even without moving, has huge effects on the cardiovascular, pulmonary, renal, adrenal, neuromuscular and musculoskeletal systems. Submersion of the human body in water causes a centralized fluid shift due to the hydrostatic properties of water. Increased blood volume in the chest cavity increases cardiac output and increases blood flow to musculature, which can reduce pain and edema. This fluid shift also causes an increase in the need to equilibrate liquid, which can reduce peripheral swelling and reduce joint compression. Hydrostatic pressure also increases chest wall pressure, and abdominal compression causes an increase in the height of the diaphragm. These forces increase airway resistance causing a significant workload on the pulmonary system of a person submerged in water to neck level. For a person standing vertically and partially submerged, the hydrostatic pressure at the feet is slightly higher than diastolic pressure.

WATER PROPERTIES The physical properties of water make it interesting and challenging. When a person starts moving, it is buoyancy and the viscosity of the water that create a unique environment for a gradual progression in the intensity of resisted exercise. The buoyancy of water decreases the compressive forces on joints and reduces stress on connective tissue. The water also can support weak muscles and therefore enhance flexibility and range of motion. In deep water, the body is 90 percent supported; in chest deep water, the body is supported 65-70 percent; and in waist deep water, the body is supported 50 percent. This support can greatly reduce injury from falling and provide an equally reduced fear of falling. Buoyancy can assist movement, resist movement or support movement. It plays a significant role in the progression of weight bearing status. The appropriate use of buoyant equipment to increase or decrease joint loading can allow earlier, safer and more comfortable rehabilitation. Viscosity acts as a form of resistance and is dependent on the surface area of the moving object. It also is time dependent — the faster the movement, the greater the resistance. The resistance of water is anywhere from 4 to 20 times that of air. WATER EXERCISE continued on Page 9 >>

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<< WATER EXERCISE continued from Page 8

The resistance you feel depends on the speed of the movement — as you move faster there is an exponential increase in the resistance of the water. There are several types of equipment that can increase the resistance of water because of surface area and drag and turbulence. With any one movement, it is easy to customize the level of intensity to suit individual abilities and achieve individual goals. Mimi Henley came out of retirement in 2003 to work as a lifeguard and swim instructor at the Port Townsend municipal pool. After being introduced to water exercise, she became certified by the Aquatic Exercise Association that same year and started working as a substitute fitness instructor. Henley has maintained her certification for 12 years, attending continuing education courses in shallow water programming, deep water programming, stretching, water pilates, water-adapted yoga and, most recently, rehabilitation and therapy.

critical part of any successful exercise regimen. No rules govern New Year's Riding a bike to work also benefits resolutions, but many people resolve to the environment by making the air you do something healthy. The following are breathe cleaner. just a few resolution ideas for people who want to make 2016 as healthy as WORK LESS possible. Work is good for the mind and body, but too much work can lead to elevated LOSE WEIGHT levels of stress. A January 2015 survey from Nielsen Make an effort to scale back your found that 32 percent of U.S. consumers responsibilities and spend less time at resolved to lose weight in the new year. the office. If you resolve to lose weight in the new year, do so with the assistance of REDUCE ALCOHOL CONSUMPTION your physician, who can offer useful Excessive alcohol consumption can advice on diet and exercise. do a number on the human body. The National Institute on Alcohol BIKE TO WORK Abuse and Alcoholism notes that Depending on how close your home overconsumption of alcohol can affect is to your office, consider riding a bike the heart (increasing the risk for to work instead of driving into the office cardiomyopathy, arrhythmia, stroke, every day. and high blood pressure), liver (fibrosis, Riding a bicycle is great cirrhosis, alcoholic hepatitis), pancreas cardiovascular exercise, which is a (pancreatitis) and immune system. BY METROCREATIVE

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Stay safe, warm during winter workouts BY METROCREATIVE

cold when temperatures are at their lowest. But layering must be done correctly to be effective. When choosing your workout gear, choose an inner layer that will move moisture away from your skin.

Cotton retains moisture, and that means your sweat will cling to your body and make you feel cold. WORKOUTS continued on Page 11 >>

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Athletes devoted to outdoor workouts do not abandon their routines when winter rears its chilly head. While it can be difficult to embrace the great outdoors when temperatures hover around the freezing point, maintaining your motivation at such times bodes well for your fitness goals the rest of the year. Staying warm is a top priority for athletes who exercise outdoors during the winter months. While there’s no guarantee winter winds won’t test your willpower, there are some ways to stay warm when working out in colder climates. • Wear appropriate headgear. For years, many people subscribed to the conventional wisdom that suggested people lose 40 to 45 percent of their body heat through their heads. But in 2008, researchers at Indiana University debunked that myth, suggesting that if humans lost that much heat through their heads, they would be just as cold when going outside without a hat on as they would be if they left home without wearing any pants. But wearing headgear when exercising outdoors is still a good idea, as the head is more sensitive to changes in temperature than many other areas of the body. A wool hat you can pull down over your ears can protect them from getting too cold. Athletes also may want to consider ski masks or other facial covers that can protect their faces when winter winds are howling. • Layer correctly. Layering has long been a reliable way to beat the

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<< WORKOUTS continued from Page 10

Once you find a shirt made with moisture-wicking material to wear against your skin, look for a second layer that also wicks moisture so you can more effectively control your body temperature. Your outer layer should be capable of handling the elements, so look for something that is waterproof and wind-resistant. • Don’t forget footwear. Feet can easily succumb to cold temperatures when exercising outdoors, but you can employ the same strategy with your socks that you do with your layers. When choosing workout socks, avoid cotton socks that don’t wick moisture away from your feet. Acrylic can be more effective at wicking moisture away from your feet than cotton. • Know your weather reports. While it’s admirable to stay on course with your outdoor workouts in the winter, don’t allow your devotion to overtake your common sense. Check the forecast before beginning an outdoor exercise, paying particular attention to the wind chill. According to the Mayo Clinic, frostbite can occur when skin is exposed to wind chill levels below -18ºF for 30 minutes. If need be, shorten outdoor workout routines and find ways to exercise indoors when wind chills get dangerously low. Exercising outdoors in winter can be exhilarating, but athletes must prioritize staying warm and safe for the duration of their workouts.

Before you hit the slopes on your skis or strapped into your snowboard. Some strength training exercises can reduce your risk of broken bones should you fall while on the Skiing and snowboarding remain very popular mountain, and the better shape you’re in the more among athletes and outdoor enthusiasts who refuse energy you will have to stay on the slopes. to be relegated to the couch upon the arrival of • Reassess your gear. winter weather. Before your first skiing or snowboarding trip, reAnd for many on the North Olympic Peninsula, this season’s winter weather forecast looks promising examine your gear to make sure it does not need to be replaced. for snow up on the mountains. If your gear has a bit too much wear and tear, the For the thousands of men, women and children who can’t wait to hit the slopes each winter, the thrill National Ski Areas Association recommends choosing gear that is resistant to wind and water and wearing of racing down snow-covered mountainsides is a gear that protects you from the sun, which can still do feeling unlike any other. damage by reflecting off the snow and causing sunburn. While skiing and snowboarding are popular In addition, inspect your equipment, including recreational activities, they can still be dangerous. your skis and snowboard, to make sure they are up As a result, it’s imperative that anyone who plans for another season of hitting the slopes. to hit the slopes this winter takes steps to ensure • Remember safety procedures this winter sports season is as safe and successful as Russ Morrison, past president of the Hurricane it is thrilling. Ridge Winterfest Sports Club, says the first thing for • Start exercising. skiers or snowboarders to do is wear a helmet. If it’s been awhile since you hit the gym or broke “You are going to take some falls,” Morrison said. a sweat, it’s best to start exercising before you hit “You can always take it off, but you can’t add it if the slopes. you don't have it. Your risk of injury is greater if you are out of shape “Weather can change quickly [on] the mountains,” upon returning to the slopes, so start exercising so it’s best to play it safe, he said. as the season approaches so you can regain any flexibility you might have lost since you last slipped SLOPES continued on Page 15 >> BY METROCREATIVE AND LAURA LOFGREN

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There are many medical conditions that require sharps use in the home setting. Sharps are defined as hollow needles, lancets, auto injectors, infusion sets and connection needles/sets. Sharps may be used at home, at work and while traveling to manage the medical conditions of people or pets. The Centers for Disease Control and Prevention (CDC) estimate that more than 3 billion used needles and other sharps must be disposed of outside health care settings each year. People who use sharps in the home setting are trained by the medical providers about how they can dispose of their used sharps. Unfortunately, individuals who use needles and syringes to inject illegal drugs may not be as careful about disposing of used sharps due to fear of being arrested for carrying drug paraphernalia. Illegal drug users are more likely to leave used sharps in public places than individuals who use sharps for medical use. Needles and other sharps can be a danger to people and pets if not disposed of properly. Used sharps can transmit blood-born infections such as Hepatitis and HIV. How can you tell if a sharp you found in a public setting is contaminated? You canâ&#x20AC;&#x2122;t, so assume all used sharps are contaminated.

HOW TO DISPOSE OF SYRINGES/SHARPS IN THE HOME SETTING To dispose of used sharps in a home setting for medical conditions Clallam County Health and Human Services recommends using the soda bottle method. NEEDLES continued on Page 14 >>

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Iva Burks, director the Clallam County Health and Human Services Department, holds up plastic water bottles containing used syringes. The department has urged needle-users to place their syringes in the containers for safer handling.

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Pool's Fitness Fest offers many options BY PENINSULA DAILY NEWS

For those thinking of their New Year’s resolutions, they have plenty of venues to help facilitate their fitness goals. William Shore Memorial Pool, 225 E. Fifth St. in Port Angeles, can help. The pool’s third annual Fitness Fest is slated for Saturday, Jan. 9. Now that the event has been established, it looks like the pool is expecting to have more vendors this year, according to Christi Wojnowski, aquatics manager. “So far, eight agencies have RSVP’d,” she said. In addition, many participants became regular patrons, bought pool and exercise passes, and took the Dive-into-a-New-You challenge. “It’s wonderful,” Wojnowski said. “It definitely brought in a lot of new people who have become regulars.”

PLENTY OF FITNESS OPTIONS AVAILABLE While the pool is still waiting on confirmations from vendors, eight have committed to the Fitness Fest. Fitness West, Olympic Day Spa, Clallam County Family YMCA, Panacea Spa, Phoenix Dragon Martial Arts, Poser Yoga, Strait Occupational & Hand Therapy and Therapeutic Associates will be there to tell the community about what they do and what they offer, according to Jenny Capehart-Mora, head water fitness instructor at William Shore Memorial Pool. Recognizing that aqua aerobics are not for everyone, pool management believes getting a variety of organizations to participate will bring attention to the wide range of fitness opportunities available locally. “Allowing the community to see the different fitness options available ... gets people in here to talk with instructors,” Wojnowski said. “I know a lot of people are hesitant to participate in aerobics at the pool.” But Fitness Fest allows people to see what their best fitness fit is, even if it's not William Shore Pool. DEMONSTRATIONS AND INFORMATION Among the vendors, Therapeutic Associates Physical Therapy will have a licensed physical therapist at its table to explain the benefits of aqua therapy. “Conditions that can be treated with aquatic physical therapy include chronic pain, arthritis, joint replacement rehabilitation, low back pain and general deconditioning,” said Beth Sandoval, the clinic’s director and physical therapist. FEST continued on Page 14 >>

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<< NEEDLES continued from Page 12

<< FEST continued from Page 13

The soda bottle method means dropping all used sharps from the home setting into a two-liter soda bottle until the soda bottle is two-thirds full. Place the cap back on the bottle, tape the bottle cap with strong tape, place a red label on the bottle that says “Do Not Recycle” and toss the soda bottle into your home garbage can. The bottle will be taken to the landfill in a container that helps protect people from accidental needle sticks. Red labels can be picked up at the Clallam County Health and Human Services Office in Port Angeles (111 E. Third St., Suite 1A) and Forks (140 C St.) or downloaded from www.tinyurl. com/p5wnben and printed from your home computer.

“The benefits of aquatic therapy in the buoyancy of water include faster progress, decreased pain and improved ease of movement.” Sandoval points out that it is not necessary to know how to swim. The YMCA’s table will have membership information and guest passes, and the Y will waive its joining fee for anyone who signs up on the day of the fest. “We thought this was another good opportunity to get out into the community,” said Mikki Reidel, the YMCA’s health and well-being coordinator.

HOW TO DISPOSE OF SYRINGES FOUND IN PUBLIC PLACES The soda bottle method will work for sharps found in public settings, too. More care and caution must be used when picking up a syringe in public. If possible, wear gloves and pick up syringes one at a time by the top (plunger) with your gloved fingers. It is best to use your fingers to have more control of your movement instead of trying to clasp the syringe with a secondary object like tongs or pliers. There will be less chance of accidents. Never recap a used syringe. Never break the needle off the syringe.

Drop the syringe into a bottle, replace the cap and tape the bottle closed. Attach a red sticker label. The bottle can then be placed in the garbage. Please report any syringes that have been found in public to the Clallam County Health and Human Services office at 360-417-2274. We keep track of syringes being found in public locations. Christina Hurst has been the Public Health Program manager for Clallam County Health and Human Services since 2006. She previously worked for the Arizona Department of Health in Phoenix, and has been in public health for 24 years. She received a master’s degree from Arizona State University in 1998 and a public health management certificate from University of Washington 2013.

KICKSTARTING THE PROGRAM To kickstart your fitness resolve, William Shore pool will offer “Dive into a New You,” a motivational program. With a full schedule of aqua exercise classes from which to choose, participants are encouraged to take as many classes as they can over the first three months of the year. Anyone who participates in eight classes in one month will be entered in a raffle. Each month there will be one winner of a 12-visit pass. All those who qualify for one of the monthly raffles will be entered in a final raffle at the end of the three-month period with a grand prize of a full-year membership. COME ONE, COME ALL The fest will have something for all fitness levels and capabilities. It's free and open to the public. For more information, contact William Shore Memorial Pool at 360-417-9767 or visit www.williamshorepool.org.

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<< SLOPES continued from Page 11

Morrison also recommends bringing durable, insulated leather gloves if you plan to ski or snowboard the Ridge this year. “The rope tows can be tough on a standard winter glove,” he said. • Take lessons. Novice skiers and snowboarders might want to take a refresher course at the onset of each ski and snowboarding season. Qualified instructors can reacquaint you with techniques you might have forgotten since last winter, and such instruction can reduce your risk of injury. Hurricane Ridge has offered a ski and snowboard school for more than 50 years. They also offer to all ages group lessons, with a maximum of four students per instructor; private lessons in a one-on-one setting or with friends or family; and kids multi-week programs. Lessons last between 1-1.5 hours, depending on class size and lesson type. For more information and further details on which lesson is your best fit, visit www.hurricaneridge. com, email info@hurricaneridge.com or skischool@ hurricaneridge.com, or phone 360-452-5144. • Ease yourself back in. While it can be tempting to pick up where you left off last season, going too hard on your first trip can increase your risk of injury. Ease yourself back in on your first few trips down

Photo of Hurricane Ridge Road by Michael Dashiell

the mountain, warming up on easier slopes until you once again get the hang of things and feel comfortable tackling more difficult trails. If you do find yourself struggling on a slope, the NSAA advises that you always leave your skis and snowboard on and side step down the slope.

Many athletes and outdoor enthusiasts anxiously anticipate the day when they can return to the slopes to ski or snowboard. But it’s important that skiers and snowboarders of all skill levels exercise caution so their winter sports season starts off on the right foot.

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