Healthy Living Spring 2019

HEALTHY LIVING FIGHTING CANCER FATIGUE PAGE 8

PLUS:

UNDERSTANDING HPV PAGE 4

ANXIETY VERSUS DEPRESSION PAGE 5 ROAD RACES GIVE BACK PAGE 12

DO-IT-YOURSELF SKIN CARE PAGE 13

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HEALTHY LIVING Volume 15, Issue 1 · SPRING 2019 Produced and published by the PENINSULA DAILY NEWS & SEQUIM GAZETTE Advertising Department O�fices: 305 W. First St., Port Angeles, WA 98362 360-452-2345 · peninsuladailynews.com 147 W. Washington St., Sequim, WA 98382 360-683-3311 · sequimgazette.com Terry R. Ward, regional publisher Eran Kennedy, advertising director Steve Perry, general manager Shawna Dixson, Laura Foster and Brenda Hanrahan special sections editors

Articles & submissions

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 (jpgs at 200 dpi minimum) to special sections editor Shawna Dixson at sdixson@peninsuladailynews.com.

We cannot guarantee publication due to space and content considerations.

If your submission is accepted, we reserve the right to edit it.

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.

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UNDERSTANDING HPV

Prevention is key, but virus can be fought

BY DR. CAROLYN DESALVO rain shadow integrative medicine

HPV-related, and cervical cancer is the fourth most common cancer worldwide.

Eighty to 90 percent of anal cancers and 30 to 50 percent of oropharyngeal Human papillomavirus (HPV) (middle part of the throat) cancers are is a very common infection that can caused by HPV. be transmitted either sexually or by So how does one protect oneself? nonsexual skin-to-skin contact.

There is a safe and effective vaccine Like the flu, HPV is not a single available, recommended for all children virus; it is actually a large family of 11 to 12 years old, both girls and boys. more than 200 similar viruses.

Effects of these viruses range greatly. The vaccine protects against nine types of virus that most commonly cause Some produce benign warts on the external genital warts, and cervical and skin or genitalia, while others cause penile cancer. The vaccine is 97 to 100 pre-cancer or cancer of the cervix, percent protective if given prior to any vagina, penis, anus, mouth or throat. exposure to HPV, which is why early It is estimated that between 80 and vaccination is critical.

100 percent of sexually active people The vaccine does not aid in clearing are exposed to HPV, but most infections the virus once it has been contracted. are eradicated by your immune system Even if sexual activity is not before a positive identification is made, anticipated before a certain age, so they’re never detected. children could be exposed through Between 1 and 3 percent of sexually platonic skin-to-skin contact in active adults develop genital warts, everyday situations. Vaccination is at an annual medical cost of more that not recommended after the age of 25 $200 million in the U.S. in the form because it has not been shown to be cost of provider visits, treatments, etc. effective at that point.

Nearly 100 percent of cervical cancer is

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If one is exposed to HPV, it is possible for the virus to become latent, then show up later. These recurrences usually coincide with suppression of the immune system, as can happen with pregnancy or some chronic illnesses (such as autoimmune illnesses that have immunosuppression as part of their treatment, like Crohn’s disease or psoriasis, or immune deficiency syndromes like HIV/AIDS). Even extreme stress can decrease immune function and can lead to an increased risk of an outbreak of genital warts or abnormal Pap test.

It also is possible for your immune system to completely clear the virus.

There are no “cures” for HPV once it’s contracted; it’s up to your body to eradicate it.

Besides getting vaccinated, good lifestyle choices and habits can decrease your risk of infection and increase your chances of clearing the virus.

HPV continued on Page 6 >>

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ANXIETY VERSUS DEPRESSION Understand the impacts and when to seek help

BY EMMA JANE WATSON peninsula behavioral health

fatigue, irritability, feeling worthless, lack of motivation or thoughts of suicide, then it is time to consider getting professional help.

Difficult things happen during our Anxiety is related to depression. lives that cause sadness and loneliness, but lifeâ&#x20AC;&#x2122;s challenges do not always lead According to the ADAA, anxiety is the most common mental health condition to a diagnosis of depression. in the United States. It is estimated When my favorite dog passed that more than 40 million people over away, I cried and my heart tightened age 18 are affected every year. just thinking about missing his Anxiety comes in many forms; for friendly welcome. example, an extreme fear of spiders Sadness is a normal and or heights, panic that feels like a appropriate response to loss. heart attack, dreading the future or a Depression is a mental health racing heart and sweaty hands when disorder that affects about 16 million introduced to a new person. adult Americans each year, according When anxiety leads you to choose to the Anxiety and Depression isolation over socialization, this is a Association of America (ADAA). fairly reliable sign that it could be Loss of a job, a relationship ending or moving away from home can make a out of control and you should seek person sad, but this emotion is usually professional help.

Although depression does not cause temporary. Sadness only begins to look anxiety, or vice versa, they often like a depressive disorder when it is occur together. overwhelming and persistent.

If other symptoms crop up, such as insomnia, loss of interest in pleasant activities, overeating or not eating, ANXIETY continued on Page 7 >>

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<<HPV continued from Page 4 Limiting the number of sexual partners lowers the risk of exposure, but because the virus is so common, even people with very few partners can become infected.

Don’t smoke. Smoking increases the risk that the virus will persist and progress to cancer. Alcohol intake also is associated with HPV, both because it increases the chance of risky behaviors and because of decreased immune function associated with high alcohol intake.

Eating a healthy diet high in whole foods, including lots of highly colored fruits and vegetables, supports immune function and has been shown to increase HPV clearance rates.

Taking folic acid, vitamin C and vitamin E improves immune function and may help.

Your doctor can treat genital warts and help you monitor and treat cervical pre-cancer before it becomes cancer, so regular physical exams and Pap smears as recommended are very important.

There isn’t a comparable test for men in most circumstances.

The progression from infection to pre-cancer to cancer is generally quite

PROTECTION BEFORE EXPOSURE IS CRITICAL — VACCINATE ALL CHILDREN 11 AND 12 YEARS OLD, BOTH GIRLS AND BOYS.

slow, so monitoring with Pap smears every few years can intercept the process before it becomes severe.

The Centers for Disease Control and Prevention (CDC), the American Sexual Health Association and the American College of Obstetrics and Gynecology may have helpful resources for people who would like more information.

A positive diagnosis of HPV can be scary, but understanding what this diagnosis means will help you get through the emotional jolt to a more proactive perspective; HPV is a common virus your immune system can fight, not an automatic “cancer sentence.”

You can take action to limit the impact of HPV on your life and remain healthy.

Dr. Carolyn DeSalvo is board-certified in integrative medicine and obstetrics and gynecology. She has more than 25 years of experience in her field. She completed her fellowship in integrative medicine under the direction of Dr. Andrew Weil and Dr. Tieraona Low Dog. This fellowship emphasized spending time with patients to address the whole person — mind, body and spirit. DeSalvo practices at Rain Shadow Integrative Medicine in Sequim.

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<<ANXIETY continued from Page 5 It is likely that all people will experience some anxiety during their lifetime, because this is how the brain’s natural defense system tells us how to react to danger. However, not all occurrences of anxiety will be severe enough to harm your quality of life.

Similarly, brief bouts of moderate depression are fairly common, but good life choices can help you recover without formal itntervention.

The brain and body are complex — what happens in one arena affects the others. We are learning that even the microbiome of the gut may affect moods.

Commonsense practices can help moods and alleviate stress-induced anxiety, such as: • eating a healthy diet • exercising • spending time laughing with friends and family • reducing screen time • having a purpose through work or home life • keeping to a schedule • getting adequate sleep Relaxation, meditation, yoga and mindfulness practices can provide all

the relief you need for mild to moderate anxiety. These practices will enable you to start feeling better on your own.

Moderate or severe depression and anxiety may require a more active solution.

Professional psychiatric medical providers and qualified therapists can make a difference in more incapacitating cases of depression.

For instance, if you have trouble getting out of bed in the morning or summoning the motivation to drive your car to the grocery store, medication can help.

It might take time to find the most effective medication.

It takes about two to four weeks for antidepressant medications to have a measurable effect.

Cognitive behavioral therapy, mindfulness-based psychotherapy, interpersonal therapy and other treatment methods can help you gain insight and teach you skillful ways to change behaviors that cause emotional suffering.

Each person is unique, and the best treatment is tailored to his or her needs.

We are learning more all the time about effective ways to treat anxiety

and depression. In the meantime, be good to yourself and seek help from compassionate, trained professionals when you can’t do it on your own.

If you are considering suicide, immediately seek professional help.

The National Suicide Hotline is 1-800-273-8255.

Emma Jane Watson is a mental health therapist at Peninsula Behavioral Health. Watson has a master’s degree in adult education from Western Washington University and a master’s degree in social work, along with a certificate in trauma and bereavement from Arizona State University. She works with adults at Peninsula Behavioral Health.

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FIGHTING CANCER FATIGUE

An overview of homeopathic solutions

BY SHAWNA DIXSON peninsula daily news When diagnosed with cancer, most people know to expect a grueling battle.

Although conventional treatments like surgery, radiation therapy and chemotherapy are essential for eliminating cancer, these procedures also come with terrible side effects.

Often, symptoms of cancer and its treatments include some combination of nausea, loss of appetite, constipation, diarrhea, pain, weakness, fatigue and other problems.

The entire experience is emotionally strenuous, physically depleting and can heavily impact your state of mind.

You are left feeling exhausted.

Often, even when cancer patients get enough sleep, they wake up without feeling rested.

This sensation is much more than being “just tired” — it is fatigue.

Fatigue, a persistent symptom of cancer and its treatments, is often accepted by patients as an unavoidable part of the illness — but it’s not.

There are several holistic options that enable you to alleviate fatigue by working with your body’s natural processes to boost your immune system, mental fortitude and energy levels.

RECIPES using beneficial herbs on Page 15 >> 8 MARCH 2019 | HEALTHY LIVING

Holistic medicine acknowledges our bodies as only a part of our entire being. Practitioners of these alternative therapies believe that everything we need to be healthy is already available in the physics of nature; all we have to do is understand and harness it.

With the guidance of homeopathic specialists, you can actively augment your recovery process by supporting your physical, mental and emotional needs with informed life choices.

Over the course of your battle with cancer, this can make the difference between just “surviving” and actually getting your life back.

Consult your oncologist before adopting any new therapies.

UNDERSTANDING HOW CANCER CAUSES FATIGUE When it comes to naturopathic medicine, knowledge is power; the underlying causes of each symptom must be understood.

In the case of fatigue, there are several layers of contributing factors, some literally marrow-deep.

Dr. Molly Force, of Prosper Natural Health in Port Townsend, said her patients often describe fatigue as being “bone tired.”

“This is because this feeling is starting at a chemical level and can involve every cell in your body,” Force said.

“When you understand that this core exhaustion feeling is initiating from a cellular chemical process, you can begin to learn how to address it.”

Cancer has two primary chemical reasons for directly causing fatigue: anemia and cytokines.

Anemia occurs when red blood cells are not able to properly transport oxygen. Without enough oxygen, cells in the body have trouble making adenosine triphosphate (ATP), the base form of energy that fuels your body.

This translates into fatigue.

Cytokines, not a well-known component of our body’s system, are the other big contributors.

“They are inflammatory chemicals released by the body’s own immune system in an effort to fight the cancer,” Force said.

“Cytokine release can make you feel like you have the flu, lethargic and fatigued.

“Managing the chemical inflammation is key.”

NATUROPATHY To correct cancer fatigue, naturopathic physicians like Force look to the body’s chemistry and determine ways to use natural mechanisms to correct imbalances caused by cancer.

“This is your key to unlocking cancer fatigue from a functional holistic medical model,” Force said.

Using this model to correct anemia requires testing to determine which type of anemia is present.

“It may be as simple as nutrient deficiency, like low iron, but could also be an issue with low vitamins, like B12, folate or B6,” Force said.

“You also may have a form of anemia called ‘anemia of chronic disease,’ which is common in cancer.”

Naturopathy focuses on understanding the specific type of anemia, so the cause can be directly treated, but in most cases, iron-rich foods are a good place to start.

Ferrous iron, sourced from animal products, is superior to vegetarian sources, which contain ferric iron.

Fish, grass-fed red meat, pasture-raised poultry, organic organ meats and eggs are excellent for correcting anemia. These provide iron and B12.

To calm and moderate inflammation caused by cytokine activity, the body needs antioxidants.

They play a crucial role in keeping people healthy, by protecting cells from damage caused by free radicals.

Free radicals are essentially highly unstable, toxic molecules in your body that are a natural byproduct of the body’s process for making ATP. Certain environmental factors, like smoking, pollution, char-broiled meats and fried foods can also increase the number of free radicals in the body.

Antioxidants also regulate immune response, which reduces cytokines at the source. Some can even help the immune system recognize and disrupt cancer processes.

“You naturally get antioxidants from certain foods,” Force said. “To support your health and protect your body, frequently include foods that contain high amounts of antioxidants.”

If you’re undergoing chemotherapy, check with your oncology team before altering your diet.

Peninsula Daily News / Sequim Gazette

TURKEY TAIL MUSHROOMS

MORE SUPPLEMENTS Plants are another great source of cancer-fighting supplements.

GREEN TEA Polyphenols, especially the catechins contained in green tea, induce cell death in many cancer lines.

Like turkey tail mushrooms, green tea modulates your immune system, while also protecting the heart and liver.

HERBS Astragalus membranaceus, an edible root, strengthens many functions of the immune system and can assist in protecting the liver by reducing toxicities of drug therapy.

“Astragalus can be taken as a tea, as a tincture or glycerite (tincture without alcohol), as a capsule or in food,” Smith said.

“Milk thistle and dandelion root also o�fer protection to the liver from chemotherapy.” The active ingredient in milk thistle comes from the seeds.

OTHER PLANTS Quercetin has anti-cancer activity from its strong antioxidant protection.

It can be taken as a supplement, but is also available in numerous plant-based foods, such as apples, berries, peppers, tomatoes, gingko biloba, green tea and others.

It is especially e�fective for breast, ovarian and prostate cancers and works synergistically with many chemotherapies.

Lipoic acid, supplemented in capsule form, is a sulfur-containing chemical found in many plants (broccoli, garlic and cabbage, to name a few).

It provides liver and kidney protections, inhibits growth of mutant genes responsible for cancer and protects healthy cells from routine cell death.

N-acetyl cysteine is naturally found in several food sources, but also can be taken as a capsule. It provides liver, heart and lung protection from chemotherapy-induced damage.

Peninsula Daily News / Sequim Gazette

In general, the richer color a food has when picked, the higher its level of antioxidants and overall nutritional benefit. Different colors provide specific benefits.

“From leafy greens to the deep purples and blues of berries, simply include a rainbow of colors on your plate for antioxidant prevention,” Force said.

NATURAL SUPPLEMENTS Although healthy food choices are an excellent foundation for your body, sometimes it’s difficult to get enough of specific nutrients and vitamins from diet alone. This is the underlying premise for adding natural supplements into your routine to support the body’s fight with fatigue.

As a branch of integrative oncology, natural medicine respects the body’s ability to help itself when given the proper resources, then focuses on supplying these resources with carefully selected plants and fungi.

Shannon Smith, of Wild Spirit Herbals in Port Angeles, has found that medicinal mushrooms are some of the most important and effective natural supplement therapies available.

Many herbal remedies are focused on boosting your immune system, but chemotherapy suppresses the immune system. If you are undergoing chemotherapy, it is important to refrain from using supplements that stimulate the immune system, as they can hinder your treatment.

This makes turkey tail mushrooms (Trametes versicolor) an excellent option for cancer patients. “Unlike other herbs or remedies that are immunostimulant (immune-boosting), they will not interfere with chemotherapy,” Smith said.

Their active constituents, beta-glucans and triterpenes, discourage cancer from spreading to other parts of your body and moderate your immune system and stress response.

Other useful mushrooms include reishi, shiitake and maitake.

“They help your body fight the cancer and adapt to stress,” Smith said.

“There are many more herbal interventions, vitamins, minerals, amino acids and supplements that can help with the fight against cancer, as well as nutritional support.”

Supplying your body with plenty of good components for healing is important, but it is only part of living a healthy lifestyle.

SULFORAPHANE GLUCOSINOLATE (SGS) SGS is the most potent, long-acting antioxidant found in food.

It is found in many broccoli varieties and some broccoli family plants: cabbage, cauliflower, kale, collard greens and brussels sprouts. Broccoli seed extract contains the most concentrated form of this antioxidant.

CURCUMIN Curcumin is the principle active molecule in the vivid, orange-yellow spice turmeric. It acts as an antioxidant and anti-inflammatory and aids your body’s natural ability to detoxify itself by supporting chemical pathways in the liver. Curcumin is best absorbed from turmeric cooked with fats.

RESVERATROL Resveratrol is the antioxidant found in red grape skin that provides many of the health benefits touted in drinking red wine.

It is known for its anti-aging properties, including blood vessel protection, liver protection and reducing inflammation. The more stress the grapes endure during the growth process, the higher the resveratrol content is.

EPIGALLOCATECHIN GALLATE (EGCG) EGCG is one of the most abundant and well understood antioxidants in green tea. Green tea is made from unoxidized leaves of the Camellia sinensis plant. Drinking green tea lowers cancer rates and atherosclerosis (a process of damage and plaquing in the arteries), helps increase the speed calories are burned and enhances weight loss.

BIOFLAVONOIDS Bioflavonoids provide plant pigments and are found in high amounts in berries, including blueberries, strawberries, blackberries, cherries and raspberries. It is important for blood vessel health, vision, the immune system and connective tissues. Including fresh or frozen berries in your diet is an easy way to boost your antioxidant intake.

FATIGUE continued on Page 10 >> HEALTHY LIVING

| MARCH 2019

9

WITHOUT REGULAR ACTIVITY, YOU CAN’T BE HEALTHY.

<<FATIGUE continued from Page 9

with therapeutic massage for the same reasons exercise is useful.

“Oncology massage, done by a EXERCISE licensed professional, has been shown Without regular activity, you to temporarily decrease fatigue and can’t be healthy. other side-effects, for example, stress, Movement is essential for getting depression and anxiety in cancer oxygen to your body, so walking and stretching daily are basic tools to reduce patients,” Livingstone said.

Not only does massage stimulate cancer fatigue. blood circulation, providing “Most patients have more energy after they engage in at least 30 minutes oxygen-related benefits, it gives you a chance to decompress, ground yourself of movement a day,” said Force.

Movement increases your circulation, and manage your mental health.

“A combination of yoga and massage so oxygen, nutrients and immune cells can support the entire mind-body,” are distributed through the different Livingstone said. areas of your body where they’re needed. This is why some symptoms ACUPUNCTURE experienced by cancer patients can be Pat Flood, of Olympic Acupuncture alleviated with yoga. in Port Angeles, also feels cancer must be addressed from an emotional YOGA AND MASSAGE (spiritual) standpoint.

The studio manager at Prosper “Healing and recovery from cancer Natural Health, Sheana Livingstone, takes a lot of energy,” Flood said. “When points to yoga as an excellent way to a cancer diagnosis comes into our lives, manage fatigue. and the ensuing doctor’s appointments “Yoga can help reduce symptoms, and treatments designed to save our such as fatigue, in cancer patients lives begins, the stress of all those by combining diaphragmatic (deep) aspects on our being can be truly breathing and guided imagery with overwhelming.” stretching and relaxation poses.”

Flood relies on acupuncture, one Livingstone also recommended of the most recognizable practices of supplementing a good exercise routine

traditional Chinese medicine (TCM) among Westerners.

“This ancient healing art (and science) has been evolving for the past 3,000 years,” Flood said.

It is rooted in a deep respect for the natural relationships between all things.

Acupuncture is respected for its consistent ability to provide effective solutions to ailments that are poorly addressed by conventional methods, such as pain, stress and fatigue.

The procedure uses very thin needles inserted through the skin at strategic points on the body.

“The very nature of acupuncture brings the body, mind and emotions back into balance,” Flood said.

“Acupuncture provides a comfortable, restful experience that encourages the body to heal.

“Treatment seeks to do what I commonly refer to as ‘unclog the lines,’” Flood said. “The ‘lines’ are the systems in all of us that carry qi (pronounced ‘chee’).

“Qi is commonly described as ‘life energy.’ My teachers would say, ‘No qi, no life.’ ” Flood explained that fatigue is a symptom of these clogged lines.

Commonly, fear of needles deters people who could benefit from acupuncture from pursuing it. However, the solid, surgical-grade stainless steel filaments used in acupuncture do not resemble injection needles. They are about as thick as a strand of hair.

“Most people find acupuncture to be painless and actually quite restful and restorative,” Flood said.

“It is in this balanced and restorative place that the body can gain the internal resources to continue the healing journey.”

Acupuncture can unclog qi lines and restore a sense of balance and well-being without negative side effects.

Eating healthy food with appropriate supplements, exercising, staying attentive to your mental state and seeking professional, alternative therapies will give you the high ground in your battle with cancer.

“They may also enhance the effectiveness of these therapies, improve and extend the quality of life of the individual, and also diminish the recurrence of cancer and prolong remissions,” Smith said.

FATIGUE continued on Page 11 >>

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<<FATIGUE continued from Page 10 Smith emphasized that adjunctive cancer therapies are not intended to replace conventional cancer treatments.

Carefully selected for working with your current cancer treatments and medications, homeopathic therapies can empower you to aid your body, mind and spirit in the healing process.

Make sure you do it all with the knowledge and advice of your primary care physician and oncologist team; take dosage recommendations and interaction cautions as seriously as you would with conventional treatments.

Dr. Molly Force is a licensed naturopathic family physician who specializes in combining functional approaches to natural healing with conventional medical diagnosis and therapy. Her practice, Prosper Natural Health, and therapeutic movement studio, Prosper Bodyworks, are in the Prosper Wellness Center in Port Townsend, 360-385-5375 prospernaturalhealth.com.

Sheana Livingstone, B.A., LMT, is the studio manager at Prosper Natural Health and a licensed massage therapist.

Shannon Smith has been a folk herbalist for 16 years and is a graduate of the herbal sciences program at Bastyr University. Smith is currently doing an internship to gain a national certification with the American Herbalist Guild as a registered herbalist. Smith is the owner of Wild Spirit Herbals, an apothecary in downtown Port Angeles, 360-457-1067.

Pat Flood, M.S., LAc, EAMP, graduated from Bastyr University in 1993 with a master’s degree in acupuncture.

Flood has been the owner and operator of Olympic Acupuncture & Natural Wellness Clinic in Port Angeles since 1997, 360-417-8870 olympicacupuncture.com.

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Port Angeles Marathon Association is a nonprofit that gives back to the communities of Sequim and Port Angeles. The organization hosts Run the Peninsula, which is a series of five annual races, Railroad Bridge, North Olympic Discovery Marathon (NODM), Larry Scott Trail, Jamestown S’Klallam and Elwha Bridge (took place Feb. 2 this year).

NODM, the most popular race in Run the Peninsula, is one of the top marathons in Washington and globally recognized as a scenic Boston Marathon qualifier race. The full marathon is certified by the USA Track & Field (USATF) organization.

Victoria Jones, NODM race director, said, “The annual event is embraced by the entire Olympic Peninsula and wouldn’t be what it is today without the amazing community support year after year.

“This June will mark the 17th annual NODM. There are over 550 volunteers that help to make this event possible every year. Last year alone the NODM donated over $25,000 to 31 different organizations spanning from Port Townsend to Port Angeles.”

Jones recommends that runners start training 12 to 16 weeks before attempting any marathon.

Training guides are available for the marathons, 10K and 5K on the NODM website, nodm.com/training.

Though well-known, NODM is only one of many charitable runs in the area.

Jefferson Healthcare Rhody Run 12K also is USATF-certified. Proceeds from all Rhody Run races are returned to the community in the form of funding support for school sports programs and youth-oriented nonprofit organizations.

The Olympic Adventure Trail (OAT), Great Olympic Adventure Trail (GOAT) and Big Hurt runs and Frosty Moss Olympic Discovery Relay (held annually in February) are organized by Peninsula Adventure Sports. According to the association, a portion of all event proceeds is donated to Peninsula Trails Coalition and to Backcountry Horsemen of Washington, Peninsula Chapter.

The Irrigation Festival Fun Run, CrabFest 5K Fun Run and North Olympic Turkey Trot are kid-friendly community events that offer a chance for family fun.

Refer to each run’s website (available in the races list on Page 14) for information on how proceeds are donated, weekend festival event schedules and pricing options. Though longer routes don’t allow children, the NODM and Quilcene Oyster Races each include runs just for kids.

None of the races allow dogs.

The Quilcene Oyster Races also are part of an entire weekend of festivities. Both its half marathon and 10K are certified by USATF. All race proceeds benefit Quilcene-Brinnon Dollars for Scholars, which provides scholarships to high school seniors and college undergrads, and Count Me In For Quilcene, a nonprofit dedicated to enhancing the community.

Brian Cullin, who handles marketing and public relations for Quilcene Historical Museum, said, “We will also have an open house of the fully restored Victorian mansion, Worthington House, and a concert at Linger Longer Outdoor Theatre — all located at Worthington Park, Quilcene.”

RACES listed on Page 14>>

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DO-IT-YOURSELF SKIN CARE

Simple things to do for healthy, fresh-looking skin

BY KILEIGH KNOTT skincare suites Springtime signifies new life, growth and, of course, cleaning. If you are looking for more youthful skin this season, you can begin today by adding the steps below to your routine.

EXFOLIATE TWICE EACH WEEK Your skin cells are constantly turning over. As we age, this cellular turnover (called desquamation) begins to slow down.

This allows skin to show more imperfections, such as wrinkles.

New skin cells should ideally generate on a 28-day cycle, leaving beautiful healthy skin on the surface.

Adding a scrub, polish or other gentle exfoliating product into your skin care routine two times a week will act as a reminder to your skin to keep turning over new cells at a healthy rate. If you have trouble remembering to use your polish, try keeping it in the shower as a visual reminder to actually use it.

WASH YOUR FACE EVERY NIGHT Throughout the day, your skin collects dirt, sweat and pollution. Also, if you wear makeup, you want to give your skin a chance to breathe.

Wash your face to clean off all your daily build-up. This also is a perfect way to prepare your skin for your favorite nighttime moisturizer.

As you sleep, your skin heals and absorbs all the nourishing ingredients from the lotion, not dirt and makeup residue from the previous day.

WEAR BROAD-SPECTRUM SPF DAILY Ninety percent of skin aging is the result of sun exposure. Decide on a broad-spectrum (UVA and UVB protection) sunscreen that you enjoy the feel of on your skin and apply it every single day. There are several options on the market for you to choose from.

Tinted sunscreen products that offer lightweight coverage can replace your regular foundation.

Many daytime moisturizers have sun protection in them.

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You also could go “old school” and simply wear normal sunscreen by itself or over your facial lotion.

With so many sunscreen options available, you are bound to fall in love with at least one of them.

Just remember to wear it daily.

SCHEDULE REGULAR SKIN CARE APPOINTMENTS You can do many important things for your skin at home, yet there is something magical about going to the spa for a facial.

An esthetician can focus his or her time solely on your skin, using professional products and treatments to take care of resilient blemishes.

These services should be sought every four to six weeks to give your at-home maintenance a boost.

SKIN continued on Page 15>>

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ALICIA KONGA, RUNNING IN NODM ACROSS RAILROAD BRIDGE PHOTO BY UPPER LEFT DISTANCE TRAINING

UPCOMING ROAD RACES SPRING • Frosty Moss Olympic Discovery Relay, April 6 (rescheduled from Feb. 23 due to snow): 80 miles in 15 legs. Waitlist available. frostymossrelay.com • OAT Run, April 20: 12K, Half Marathon, oatrun.org • Railroad Bridge, April 27: 5K, 10K, runthepeninsula.com/railroadbridge • Irrigation Festival Fun Run, May 11: Kids Dash, 1K Walk, 5K Run/Walk, irrigationfestival.com/events • Jefferson Healthcare Rhody Run, May 19: 6K, 12K,* rhodyrun.com • North Olympic Discovery Marathon, June 1-2: 5K, 10K, Half Marathon,* Full Marathon,*^ Marathon Walk, Kids Marathon, nodm.com

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FALL • Big Hurt, Sept. 28: Mountain Bike 15 miles + Kayak 3 miles + Road Bike 30 miles + Run 10K, bighurtpa.com • CrabFest 5K Fun Run, Oct. 12, crabfestival.org • Larry Scott Trail, Oct. 19: 5K, 10K, runthepeninsula.com/larryscott • North Olympic Turkey Trot, Nov. 28: 5K, 10K, runsignup.com/noptt • Jamestown S’Klallam, Dec. 7: 5K, 10K, runthepeninsula.com/jamestown *Certified by USATF ^Boston Marathon Qualifier

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SUMMER • Great Olympic Adventure Trail (GOAT) Run, Sept. 7: Half Marathon (two), Full Marathon, 50K, greatoatrun.org • Quilcene Oyster Races, Sept. 15: Kid’s, 5K, 10K,* Half Marathon,* quilcenehalfmarathon.com

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<<SKIN continued from Page 13 INVEST IN QUALITY HOME CARE PRODUCTS There are thousands of skin care products on the market today — it can be overwhelming to choose the right one. Do your research. Ask your esthetician. Read ingredient labels.

Know what you want to achieve and search for products known to deliver the specific results your skin needs.

For instance, if you suffer from extremely dry skin, focus your attention and budget on a moisturizer that is going to add hydration to your skin.

In particular, find a heavy nighttime moisturizer for your skin to soak in all night.

You don’t need to have every single product in a line, nor the most expensive.

Start with one product. Try it to see if it works for you, then build your skin care regime with the quality products that are giving you the results you want.

SOOTHING HERB-INFUSED HONEY MASK INGREDIENTS: •

•

•

NATURAL BODY BUTTER

SHANNON’S HERBAL FACE MIX:

1 teaspoon of honey Manuka honey has the highest level of antioxidants, but any honey will be great for your skin. ½ teaspoon of dried herbs Pick your own herbs or use Shannon’s mix, listed right. ½ teaspoon of rose water

•

•

METHOD:

•

1. Mix the ingredients in a small container.

2. Wet your face lightly, to make the application easier.

3. Apply the mixture all over your face with clean fingers.

4. Leave it on for a minimum of 20 minutes or up to 1 hour.

5. Rinse thoroughly with warm water and pat dry.

6. Use this face mask once or twice per week.

2 parts Achillea millefolium, yarrow (whole plant) Achillea is added for its astringency and anti-in�lammatory actions.

1 part Symphytum o�ficinale, comfrey (leaf) Symphytum contains allantoin, which is moisturizing to the skin and promotes the proliferation of cell growth. Helps heal skin lesions, lessen scarring and reduce signs of aging.

1 part Centella asiatica, gotu kola (whole plant) Centella is anti-in�lammatory and contains triterpenoids. These reduce the appearance of scars, increase circulation and stimulate the production of collagen (the protein responsible for elasticity in your skin).

Kileigh Knott is a licensed esthetician at SkinCare Suites in downtown Port Angeles. She has been practicing esthetics since 2012 and holds licenses in Montana, Texas and Washington.

INGREDIENTS: • •

• • • •

1.5 ounces beeswax 4 ounces fixed oils You can use all one kind or a combination of di�ferent oils. Herbally-infused oils are always a plus. Almond oil will not clog your pores, so it’s a good choice for daily use or on your face.

1 tablespoon cocoa butter 1 to 2 tablespoon shea butter 400 international units (IU) vitamin E oil (if desired) Essential oils of choice (if desired): approximately 5-10 drops per ounce of butter.

METHOD FOR MAKING A BODY BUTTER:

1. Melt your beeswax, cocoa butter and fixed oil(s) in a double boiler over low heat until the solid portions have melted.

2. Remove from heat and carefully dry the water o�f the bottom of the bowl.

3. Add the shea butter, vitamin E and essential oils. Mix until incorporated.

4. Pour into container(s) of choice and place in the refrigerator to cool.

(This helps discourage the shea butter from forming fat crystals, which gives the butter a grainy consistency).

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