Living well layout 2017 by Healdsburg Tribune Special Publications

The ups and downs of breastfeeding inSide A puppy’s inspiration page 5

Health care starts at any age page 7

my journey into the great unknown By Amie Windsor Staff Writer

Deciding to breastfeed was easy. Doing it was an entirely different story. When I became pregnant with my first daughter, the decision to breastfeed was a no-brainer for me. I heard from my OB-GYN at Kaiser and read information from the Sonoma County Breastfeeding Coalition and mom-friendly websites like kellymom.com about all the benefits of breastfeeding: breast milk is the perfect food for babies; breastfeeding creates a special bond between baby and mom; breastfeeding burns calories, helping moms shed baby weight; breastfeeding releases feel-good oxytocin hormones that can help combat issues like post partum depression. It all sounded great to me. That said, after my first daughter, now 3, was born I realized I had no idea how to breastfeed. There she was, on my chest, eyes shut tight, mouth open like a guppy, wanting to be nourished and comforted. I shoved my breast into her gaping mouth; she sort of bobbed around unsuccessfully before getting really, really angry. We both cried. Luckily, a lactation consultant helped out, teaching me the proper way to get a

See breastfeeding Page 17

Photo Jason Windsor

WoRking mom — Mothers who work have a tougher time breastfeeding, but it is doable.

Whether pumping at the office or working at home, moms often multitask in order to meet deadlines and satisfy hungry babies.

Exercise for health: you know you have to exercising with your kids page 13

By Rollie Atkinson Staff Writer Sonoma County is a lousy place to live for people looking for excuses to not eat well or stay physically active. That’s because fresh, tasty and wholesome foods are grown and produced here year-round and the area’s natural beauty, open spaces, trails and walkable neighborhoods are daily invitations to get in motion. And, for those trying to make more stubborn excuses to sit on their butts, the area is also full of organized exercise programs, health clubs and wellness services. According to the American Heart Association (AHA), some 80 percent of the general population does not make exercise a daily habit and 14 percent admit they pretty much detest exercising. At the same time, these same people know that a daily walk or semi-regular exercise program

Rebounding is a fun new exercise routine

could save their life from a heart attack, stroke or chronic lifestyle disease like diabetes, hypertension or obesity. “Do something,” is what Jane Trebilcock, a personal trainer at Parkpoint Health Club advises. “There’s not just one answer except you should try to find an exercise routine you will enjoy and won’t feel like it’s a chore.” The AHA says people can reduce heart failure and gain cardio health with just 150 minutes of “moderate” exercising a week. That could be a 30-minute walk around the neighborhood just five days a week. A more “vigorous” workout like bicycling, swimming or running for 25 minutes, three days a week is also recommended. Just 40 minutes of regular exercise will lower a person’s blood pressure and cholesterol levels by 3-4 times, the AHA reports.

See exercise Page 16

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Living Well 2017 • Page 3

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Teeth Cleaning: a scientific way to keep your teeth By Dr. Ian van Zyl It seems simple, twice a day, brush your teeth, and “floss the ones you want to keep.” How do you know how well you are doing? As gingivitis and periodontitis are painless, you don’t. You can’t feel plaque with your tongue, since it hides between your teeth and under your gums. A dentist can gauge how well you are cleaning by looking and probing the gums. If they are red, they are inflamed. Plaque is barely visible when the gums are wet. Drying the gums may show deposits on the teeth, which are either soft (plaque) or hard (calculus). The aim is to get it all off. Calculus forms a scaffold like coral that harbors plaque. Hygienists or dentists need to take the calculus off. We teach you how to get the soft plaque off yourself. Under the gums is a different story. The space between the teeth and gums is measured with a probe. The larger the numbers, the more space there is for bacteria. These bacteria cause no symptoms but destroy the bone holding the roots. How frequent you need a professional cleaning depends on how fast you form calculus, and whether your gums bleed with gentle probing, which indicates disease activity.

Teeth cleaning is complex. There are hundreds of surfaces (each tooth has five), hidden places between the teeth and under the gums. We all have limited time and dexterity. There are ways to increase both your time and accuracy to remove plaque. The way I have found to best help my patients is to show them what they need to clean off. Paint disclosing solution on and between the teeth. Wash the excess off. The missed areas will turn red/blue. Determine by scraping if the stained areas are soft or hard. Take pictures of where you are missing and show you the disclosed plaque and calculus. Work with you to determine which tools will help you to get plaque off at home. Mechanical removal of plaque is the most natural method. When that does not work, we prescribe chemical plaque control. Dentists and hygienists clean the plaque and calculus off your teeth and under the gums, and can advise you as to where you are missing. It’s important to keep plaque levels low. This is a way to keep you and your teeth together for a lifetime.

Dr. Ian van Zyl is a dentist practicing in Healdsburg

LiVing WeLL is published by Sonoma West Publishers, inc. as a supplement to the July 13, 2017 issues of The Healdsburg Tribune, The Windsor Times, Sonoma West Times & news and the Cloverdale Reveille. PubLiSHeR Rollie Atkinson mAnAging ediToR Ray Holley ediToRiAL ConTenT Heather bailey, Amie Windsor, Rollie Atkinson CiRCuLATion Stephanie Caturegli WebmASTeR Laura Hagar Rush

SALeS mAnAgeR Paula Wise AdVeRTiSing SALeS Cherie kelsay, diana Lerwick, Carol Rands AdVeRTiSing deSign & PRoduCTion Jim Schaefer, morgan Rasmason

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Phone: 433-4451, 894-3339, 823-7845, 838-9211 www.cloverdalereveille.com www.healdsburgtribune.com www.sonomawest.com www.windsortimes.com

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Additional copies available for free at our local newspaper offices in Healdsburg, Cloverdale and Sebastopol.

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Living Well 2017 • Page 5

A puppy named Peyton nancy Pierson’s path to providing support to kids started with one special dog By Heather Bailey Staff Writer These days, Nancy Pierson, who describes herself as “founder, president, CEO, trainer and head pooper scooper” of PALS (Paws As Loving Support) is known for being the best resource for service dogs for autistic children, emotional support dogs for a variety of circumstances and a “facility dogs” for places like therapy facilities, the courthouse and juvenile facilities. But her path was started with an extraordinary experience with a Golden Retriever named Peyton. Pierson and her family moved to Sebastopol in 1992 from Southern California, and part of the deal she struck with her daughter at the time was they would buy property with enough land to raise a service puppy. “Puppy Raisers” typically care for a puppy for the first year of its life, socializing and providing basic training and experience, before it returns for training and evaluation. A female puppy they raised for Canine Companions For Independence (which specializes in dogs for people with physical disabilities) was deemed of high enough quality to be a breeding dog for the group, and she returned to the Pierson’s for that purpose. One of their litters produced a female puppy named Peyton, who showed a lot of promise, but was ultimately not accepted into CCI’s program. “We got her back, and she became a social therapy dog,” Pierson said.

CeLebRiTy endoRSemenT — Retiring NASCAR driver Dale Earnhart Jr. poses with a puppy that will be raised and trained to be part of the PALS program.

TRAiLbLAzing PooCH — Peyton the dog with Alexis Peterson and Ron Connelly. Peyton and Pierson spent a lot of time visiting patients at Santa Rosa Memorial hospital and became one of the few teams permitted in the ICU. It was there Pierson would have an encounter that would change her life. They had been visiting an elderly patient, when Ron Connelly, the father of a teenage girl, motioned her over. Alexis, 18, had been airlifted in after a car accident and was in a coma. “I just thought that she was heavily sedated, because you don’t know and you're not supposed to ask,” she said. “We had to clear it with nurse and doctors, but went in and thought at first we were just visiting with dad, because he was a wreck. But, he asked if there was some way I could position Peyton so I could pick up her hand and put it on her head because she loved animals. “We’re not allowed to touch the patients, but I got Peyton to put her nose against her hand. Her head was turned away from us, but I said ‘If you want to feel the softest ears you’ve ever felt, like velvet, move your hand over to her ear.’ A couple of nurses were looking in and on her own she turned her head, the monitors started to change and she opened her eyes. “Was it because the dog was there? Maybe, maybe not. Was her brain ready to come out of the coma and it was coin-

cidental, maybe, but a couple of the nurses said, ‘we didn’t think a dog belonged in here, but now you’ve made us believers.” Doctors warned Alexis’ family that if she emerged from the coma, which they doubted, she would likely be paralyzed on her left side, so Pierson and Peyton continued to visit her, concentrating on the left side and then followed along when she was released from the hospital to rehab. Pierson noticed that her motivation to interact with Peyton, to give her commands or to pet her, helped create breakthroughs in her rehabilitation. Today, Alexis Peterson is a happily married mother of two working for the Boy Scouts of America, and with almost no signs of the catastrophic detour she took. She and her father have stayed in touch and are regular donators to PALS. “It’s a very wonderful success story,” Pierson said. “That was my first real encounter seeing the impact service dogs make in peoples lives.” Today PALS has a wide-ranging program, involving raising and training their own services dogs for autistic children and youth focused service dogs for facilities and public use, as well as training volunteer teams for emotional support activities at schools, airports,

senior facilities and events. They are also starting a program with incarcerated youth, having them assist with puppy training. “We see little miracles all the time,” Pierson said. “How these dogs can impact people, it’s life changing.” Peyton has since died, but her influence over Pierson and PALS continues to ripple outwards and touch the lives of other families. Recently, Pierson went to Sonoma raceway to receive three new recruits— puppies who were named in honor of NASCAR star Dale Earnhardt, Jr. who drove his last race before retirement at Sonoma. “Dale,” “Junior” and “Amy” (named after Earnhardt’s wife) were part of a press conference. “Dale was pretty blown away and really excited to find out the puppies will be raised to help children in the Bay Area, as service or facility dog, and he was excited to hear that incarcerated youth would be helping with their training. It’s really healing all the way around,” she said. A fitting legacy to a puppy named Peyton. To learn more about PALS, its programs and volunteer opportunities, support teams or if you are interested in applying for a service dog, check out www.pawsaslovingsupport.org.

Page 6 • Living Well 2017

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Living Well 2017 • Page 7

Seniors: health care starts at any age By Dr. Rhonda Berney Sebastopol Community Health Center The Sebastopol and Gravenstein Community Health Centers in Sebastopol are part of the West County Health Centers network. With the large number of ‘baby boomers’ and their elders in the west county, we are busy working to promote good health in the senior population. Good health enables more independence and less suffering as people age, and those are the underlying goals of our care. Modern medicine includes amazing and helpful tests, medications and treatments, but recent studies in geriatrics, the medical care of seniors, show that basic self-care is the most powerful preventative action and also a very important adjunct to treatment of medical conditions. At our clinics, we work with seniors to incorporate a healthy lifestyle into their medical care. This article is addressed to senior readers, but all can benefit from this information. For seniors, we strongly recommend discussing what you do, or do not do, to take care of your health with your health provider or other member of your care team, then making a plan together to help you stay healthy, or to become healthier. Medicare agrees, and now recommends an Annual Wellness Visit, at which blood pressure and weight, health habits, home safety, balance and memory are checked and appropriate screening tests and referrals are made. As you would imagine, there are a lot of things that can be discussed. I suggest that if you have Medicare, you should plan one of these yearly visits with your medical provider, wherever you get your health care, if not done already. In Sebastopol, we are now starting to offer our senior patients this Medicare Annual Wellness Visit in two parts so that there is enough time to discuss selfcare in enough detail. Part One is a one hour group visit/class covering health habits, home safety, fall prevention including how to maintain or improve balance and memory, nutrition, advance health care directives, and an overview of preventative testing, with time for discussion. Part Two is an individual visit with one’s primary care provider, to go over health and self-care history, create individual health recommendations and order appropriate tests or referrals. Here is a sneak peek at some included self-care topics. If needed, referrals are available within our community to help with any problems identified. In general, seniors, and everyone, should take in to their bodies things that are health promoting and avoiding taking in toxins. Most people are aware of the recommendations for eating more fruits and vegetables and less sugar, processed and fried foods than in the usual American diet, but many find them hard to follow. Adequate dental care is also important for proper nutrition, as we do need

SenioR AdVoCATeS — Dr. Rhonda Berney with Virginia Foley, Patient Family Council Member at the Sebastopol Community Health Center, part of the West County Health Centers network. to chew many healthy foods. Avoiding or minimizing one’s intake of poisons, such as tobacco and alcohol, is also important. Why mention alcohol? Many do not know that as we age, the body does not break down alcohol as well, thus causing an increased risk of side effects such as liver injury, depression, memory loss or decreased balance. Nutrition education is available from many sources. For our patients, we often refer to classes conducted by the Ceres project at our agency’s Forestville Wellness Center. Exercise is another health recommendation, for all seniors. Studies show that, life expectancy and the ability to get out and enjoy life are improved for seniors who exercise, even if they only started in midlife. Even starting late, when already having difficulty walking, exercise can prevent falls and may improve memory and fatigue. There are many community resources to help get started. There are even senior exercise videos on YouTube. Home safety is also important. As we age, our sense of balance decreases. The risk of falling after tripping increases as does the risk of breaking a bone in a fall, which can make the difference between independence and dependence. Most falls happen at home, many are preventable. Adding grab bars for stairs and in the bathroom and removing items that can be tripped over such as throw rugs can make a difference.

Getting appropriate vision care and having adequate lighting also help. Proper use of prescription and nonprescription medications and supplements is also important for health. We physicians see the risk of medications increase as people age, and also as people take more medicines at the same time. One should avoid possibly unnecessary medications and take the lowest effective dose of needed ones. Sleeping pills are especially risky. For routine medications, a weekly pill dispenser or setting a daily reminder can help you avoid forgetting or over-taking pills. Always tell your health provider about all of the overthe-counter medications and supplements you are taking, including quantity so they can check for side effects or interactions. Better yet, bring all the medicines or a list to each office visit. Lastly, and importantly, depression, stress or social isolation can worsen a person’s general health. Each makes it harder to do the other health promoting behaviors just discussed, and stress induced changes in hormones badly affect body’s chemical processes. These types of suffering can be helped, which is why we screen for them at the Annual Wellness Visit. If these are an issue though, one should not wait, but seek help as soon as possible. More information about the Medicare Annual Wellness Visit is available at www.medicare.gov/coverage/preven-

tive-visit-and-yearly-wellnessexams.html West County Health Centers is a private, non-profit Federally Qualified Health Center providing medical, dental, and mental health services for 15,000 patients in a 750 square mile service area in western Sonoma County. It operates seven sites in western Sonoma County including: Sebastopol Community Health Center, Gravenstein Community Health Center, Occidental Area Health Center, Russian River Health Center, Forestville Wellness Center, Forestville Teen Clinic and Russian River Dental Clinic. West County Health Centers’ mission is to provide comprehensive, quality, and accessible health care services to the communities of western Sonoma County. We are a cohesive team of health care providers, support staff, and volunteers dedicated to wellness, compassion, affordability and excellence of care. We believe in non-judgmental and equal care for all members of our diverse community. West County Health Centers envisions healthy communities building relationships and partnerships that support health and wellbeing for all people. In the north county, Alliance Medical Center (clinics in Windsor and Healdsburg) and Alexander Valley Healthcare (Cloverdale) are also Federally Qualified Health Centers and offer similar services.

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Living Well 2017 • Page 9

Share your opinions for creating healthier communities By Debbie Mason CEO, Healthcare Foundation Northern Sonoma County

Have you ever wished that you had a say in how your community creates positive change? Interested in creating a healthier community? If you answered yes to both of those questions, you won’t want to miss the free community discussions hosted during the last week of July across the northern region of Sonoma County by the Healthcare Foundation Northern Sonoma County. The Healthcare Foundation is the region’s only funder focused exclusively on health for residents from northern Santa Rosa through the Mendocino border. We take our responsibility of planning for future needs of our region quite seriously and want to be sure people who live, work and play here have a voice in creating towns that are healthier for everyone. The Healthcare Foundation board and staff have been hearing from local and regional experts, evaluating data from the Sonoma County’s health planning efforts, as well as healthcare trend data.

In doing so the organization’s leaders expanded the mission adding to the health access focus area, two additional areas – mental health and early childhood development as those additional areas need attention in our region. As our organization evaluates data on existing issues and plans for the next decade for health related matters, getting citizen input is really important. During the sessions, participants will be asked to identify and then rank current barriers to health and identify ideas for how the community can become healthier – increasing access for people of all income levels to access nutrition, fitness and activities to encourage a healthier lifestyle. Using a timeline of the next decade, participants will be asked to create their vision of how our community can reduce the high levels of diabetes, high blood pressure, obesity and other issues that affect quality of life for all residents. The sessions are free and Spanish translators will be present to make sure everyone can engage in the discussions. For more information, call 473-0583 or email info@healthcarefoundation.net.

The community discussions are as follows: Tuesday, July 25, 5:30—7:30 p.m. Mary Agatha Furth Center, 8400 Old Redwood Highway, Windsor. Wednesday, July 26, 5:30—7:30 p.m. Villa Chanticleer Annex, 860 Chanticleer Way, Healdsburg. Thursday, July 27, 9—11 a.m. Geyserville Inn, 21714 Geyserville Avenue, Geyserville. Friday, July 28, 9—11 a.m. Cloverdale Family Apartments, 100 Healdsburg Avenue, Cloverdale. Saturday, July 29, 9—11 a.m. Villa Chanticleer Annex, 860 Chanticleer Way, Healdsburg.

Breast cancer study links social ties with survival rates By Laura Elise McCutcheon Women with invasive breast cancer who were also socially integrated — meaning those who had the most social ties with spouses, friends, community connections or family members — were shown to have significantly lower breast cancer death rates and disease recurrence than socially isolated women, states a recent study by Kaiser Permanente. Data was collected and analyzed from breast cancer survivorship studies conducted in California, Utah, Oregon, Arizona, Texas, and Shanghai, China. Researchers examined how a range of lifestyle factors — including exercise, diet, weight-management and quality of life factors, such as social ties — affect breast cancer survivorship. Within two years of being diagnosed with breast cancer, women answered surveys about their per-

social networks — the web of personal relationships that surround an individual — and breast cancer survival. The current study included 9,267 women diagnosed with stages 1 to 4 invasive breast cancer enrolled in the After Breast Cancer Pooling Project. It involved four studies of women with breast cancer, including one conducted at Kaiser Permanente Northern California. Compared to women who were socially integrated (many ties), women that were characterized as socially isolated (few ties) were 43 percent more likely to have

sonal relationships and social networks. They were followed for up to 20 years. “It is well established that women generally, and those with breast cancer with more social ties, have a lower risk of death overall,” said Candyce H. Kroenke, a research scientist with the Kaiser Permanente Northern California Division of Research and lead author of the study, which has been published in the American Cancer Society journal “Cancer.” While other studies link regular social interaction to a healthier immune system and faster medical recoveries, the Kaiser study is believed to be the largest study to date of

a recurrence of breast cancer; 64 percent more likely to die from breast cancer, and 69 percent more likely to die from another cause, the Kaiser study states.

According to a current National Cancer Institute report, the risk that a woman will be diagnosed with breast cancer during the next 10 years, starting at the following ages, is as follows: Age 30 ...... 0.44 percent (1 in 227) Age 40 ...... 1.47 percent (1 in 68) Age 50 ...... 2.38 percent (1 in 42) Age 60 ...... 3.56 percent (1 in 28) Age 70 ...... 3.82 percent (1 in 26)

The American Cancer Society offers the following tips to approach a breast cancer diagnosis Strength in Numbers: The news of a cancer diagnosis can be overwhelming to patients and their loved ones. Make the most of the first few doctor appointments by bringing a friend outside of the immediate family to ensure the information is being absorbed and the right questions are being asked.

Build a Support Team: In addition to family and friends, it’s important to have a strong health care and surrounding support team. Seek out nurse navigators, local breast support groups and financial assistance to ensure you’re properly informed and have all the resources you need. Do not hesitate to consider a second opinion until you feel 100 percent confident in your health care team and treatment plan.

Understand Your Diagnosis: Learning about your specific type of breast cancer is essential because the unique biology of your tumor can directly impact your breast cancer journey. Knowing the four S’s – stage, size, status and subtype – of your tumor can help you better understand your diagnosis and the treatment options available to you.

Ask Questions, Then Ask More: Consider asking your doctor the following questions: Are you eligible for clinical trials? Are there special treatments geared toward your specific type of breast cancer? Do I need surgery? Does surgery have to be the first step? Being actively involved can help ensure each patient receives the best treatment option for them.

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Sebastopol Sebastopol Community Community Health Health Center Center 6800 Palm Palm Ave., Ave., Suite Suite C | Sebastopol, Sebastopol, CA CA 95472 | 707-824-9999

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Gravenstein Community Community Health Health Center Center Gravenstein Ave., Suite Suite H | Sebastopol, Sebastopol, CA CA 95472 | 707-823-3166 Petaluma Ave., 652 Petaluma Occidental Area Area Health Health Center Center Occidental Main Street Street | Occidental, Occidental, CA CA 95465 | 707-874-2444 3802 Main River Health Health Center Center Russian River Third Street Street | Guerneville, Guerneville, CA CA 95446 | 707-869-2849 16319 Third River Dental Dental Clinic Clinic Russian River Third Street Street | Guerneville, Guerneville, CA CA 95446 | 707-869-2933 16312 Third Forestville Wellness Wellness Center Center Forestville Forestville, CA CA 95436 | 707-887-0290 Front Street Street | Forestville, 6550 Front Teen Outreach Outreach Center Forestville Teen Center Forestville First Street Street | Forestville, Forestville, CA CA 95436 | 707-887-0427 6570 First

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Modern matcha: exploring the art and science of tea By Donna Tokugawa Co-founder, Taste of Tea Matcha is one of the most fascinating and complex beverages in the world. From historical roots in Japanese antiquity in the 12th century, it has a long and complex history, including popular use by Buddhist monks. Matcha has remained a favorite through many Japanese generations and in the 21st century, become a rising beverage star” for tea aficionados globally. While matcha is indeed a nutritional powerhouse, the calming energy provided by a uniquely synergistic dose of L-theanine and caffeine offers the best testament to why this tea is winning new fans daily. Matcha makes you feel good, boosts energy levels and yet is gentle on the nervous system. It’s hard to identify another beverage, food, or dietary supplement that provides this magical combination of wellness support and healthy mind-body nutrition. L-theanine is an amino acid found almost exclusively in tea leaves, except for very small amount found in certain mushrooms. Studies have shown L-theanine plays a role in improving cognitive performance, mental focus, and in reducing stress. The growing process for tea leaves destined for matcha production results in a number of chemical reactions, one of those reactions is an increase in L-theanine content. Higher L-theanine also results in a smoother tasting matcha.

a d to s i h t r on M e n t i 0 % o f f yo u e1 re c e i v p u rc h a s e . * e n t i re

TiPS: When preparing pure matcha be sure the water is not too hot. Use hot water to warm your vessel while cooling the water. It is better to use a non-animal milk with Matcha as enzymes interfere with antioxidants. Try coconut, oat or nut.

Passing culinary Matcha through a tight strainer will improve the blending. Tea bowls are used for ceremony. Matcha is revered by some as a daily beverage served in everyday vessels.

Windsor Bike & Sport has new LOCAL owners! We offer the best Bike Service Center in Sonoma County. Local, Reliable and Fast Service.

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Living Well 2017 • Page 13

Parents: why your kids need you to exercise Top reasons that you need to exercise for the sake of your kids and tips about how to make it happen By LC Arisman and Heidi Desmond Parkpoint Health Clubs When it comes to parenting, most people are aware of the “leading by example” concept and its importance. Leading by example and exercising with kids while young will make them more likely to keep exercising as adults, therefore living a healthier life. If that’s not compelling enough, there are other reasons that should be on your mind.

Doing fun activities with them like exercise helps to strengthen your rapport with them. It teaches them resiliency. It isn’t always easy to stay on track with exercise and there are always challenges that come up. By you staying on track or getting back on track when the realities of life pull you off course, it helps to instill resiliency and determination in your children, which they will need in life too. Sometimes working out is hard and

mom And me — Exercising with your children is an excellent way to reinforce good

habits for you and your kids.

you have to use mind over matter to push through. Life is hard too, so it’s an example of pushing through to reach your goals even though it may seem easier to give up. Persistence and perseverance. Exercising with kids shows them that you’re committed to making health a priority. Exercising with kids can help them learn to value themselves. You’re teaching your children to value themselves, take care of themselves and make health a priority as you are doing. Exercise encourages positive self image (make sure to have a positive attitude about exercising and doing it more for overall health, stress relief etc. Avoid negative terms/attitudes about yourself or exercise). Children copy what they see; if they see you active, they’ll be active. If they hear you talking negatively about yourself, they will talk negatively about themselves. Your kids may not know it now, but when they grow up, they want healthy parents who can still spend time with them and play with grandchildren. In addition to emotional reasons, there are all the physiological reasons too. By exercising and increasing endorphins, you’ll reduce stress which can help you be more present when you’re with family. Parenting is incredibly strenuous. Carrying babies, loading fighting tod-

dlers into car seats, getting up and down off the floor to play — all these activities require a healthy body with good body mechanics. A strong core protects your back, which will allow you to play without pain and to enjoy the moments. Exercise keeps your heart healthy, and heart disease is the number-one killer in our country. You have to be around to be a good parent. Now how do you make it happen? Tips from experts on how parents can get their workouts in this summer while kids are out of school: Take them with you. Hit the pool, walk to the park, kick a soccer ball, play a game of tag. Children love to move, get moving with them. Multi-task. Instead of sitting on the sidelines watching your kid practice, walk around the field. When you’re in the car, engage your core and pull your shoulders down and back. Make it a game. Cue up a dance video game, or pull up a YouTube tutorial and groove with your kids. Walking errands. If an errand is within a mile from your house, leave the car and get moving. Head to the library with your kids, or walk to the square for lunch. LC Arisman is the Parkpoint Health Club Health Navigator and Personal Trainer and Heidi Desmond is the Marketing and Operations Manager for Parkpoint Health Clubs. Both Heidi and LC are mothers.

(707) 838-9393 8911 Lakewood Drive, Suite 11, Windsor • www.LyonsOptometry.com

Page 14 • Living Well 2017

Exercise, healthy diet, plenty of rest —that’s not all your body needs This article originally appeared in the Summer 2017 issue of Sonoma discoveries magazine. Copies are on newsstands now or visit www.sonomadiscoveries.com By Laura Elise McCutcheon Special to Living Well Have you had your dose of connection lately? Studies suggest your immune system is a bit of a social butterfly. Getting adequate social support not only has the ability to boost your spirits, but appears to be essential to your physical health as well. That support can take many forms, from interacting with a friend or loved one (pets count, too), volunteering at your favorite non-profit or being part of a sports team, service club, senior center or church. Research continues to back up what many people have long known—loneliness takes its toll—and several programs are taking a lead to help residents not only live in their own homes as they grow older, but also stay socially integrated. These programs help the clients who are receiving the outreach as well as those who are providing it, as people on both ends are connecting with others in the process. Take Gary Kramer, for instance, who believes helping those in need is a winwin. For the retired 67-year-old Windsor resident, volunteering is about giving back to the community, and in return, he gets what he gives.

“My main reason for volunteering is I realize there are tremendous needs out in the community and a lot of them are not being filled. I’ve had a very fortunate and good life. I just really feel like giving back to other people and organizations that I am interested in,” he said, adding, “I am a social person. I was in sales for 29 years, building relationships. Now that I am retired I still miss the interaction with others and building relationships. And I find that volunteering allows me to fulfill those needs of mine.” Kramer volunteers for a couple of nonprofits, including Catholic Charities of the Diocese of Santa Rosa. From caring for seniors, to feeding the homeless and providing encouragement to refugees, Catholic Charities serves people of all faiths in six counties. Kramer is involved in the Home Alone Program, one of over 20 programs offered by the nonprofit. Home Alone Program The Home Alone program is a telephone outreach program for Sonoma County seniors who are homebound. Last year, more than 35,000 calls were made to check in on senior citizens that live alone. “Sometimes, it’s the only call they

that isolation is actually bad for your health, that being more socially connected in ways that are meaningful can help increase cognitive function and also improve feelings of well-being,” said Dr. Deborah Barnes, an associate professor of psychiatry and epidemiology at the University of California, San Francisco and principal investigator of the Preventing Loss of Independence Through Exercise (PLIÉ) study. Catholic Charities is one of five partners involved in the study, funded by the Veterans Administration. This particular program is for people who have cognitive impairment and dementia, focusing on the “abilities that are still maintained … with the goal of improving their function and quality of life,” Barnes said. There are three aspects of it: “A physical component, which is training muscle memory for basic daily movements; a cognitive component, which focuses on in-the-moment, mindful-body awareness; and the third component is the social component, which is doing exercise in a circle and leaving time for interaction. We think in order for it to be successful, it needs all three of those,” she said. A couple of pilot studies showed “very positive results, suggesting we were improving not only physical function, but also cognitive function and feelings of well being,” Barnes said.

receive all day,” said Kelly Conrad, communications manager at Catholic Charities, Diocese of Santa Rosa. Volunteers of the Home Alone program call people on a daily basis, just to connect and see how they are doing, Kramer said. “Several people say this just makes their day. They wouldn’t know what to do without us. It’s a really healthy thing,” he added. “If we don’t get a hold of them on my shift, the second shift calls them; and if the second shift doesn’t get a hold of them, we turn it over to the director to make sure [the person that hasn’t been reached is] okay.” The program has helped locate people who have fallen and couldn’t get up, for instance. In addition to volunteering for the Home Alone program, Kramer also volunteers for Meals on Wheels, a meal program for Sonoma County seniors, operated by the Council on Aging, for which he delivers food to up to 25 homes every Thursday. He is also active in his church and helps out at the Society of St. Vincent de Paul on occasion, he said. “I am just called as a person to do this. I see where we have tremendous needs in our community for helping people out who are less fortunate, and for me it’s self-satisfying,” Kramer said. In his spare time, he hits the gym four or five days a week, catches a golf game when he can, and connects with family and friends—all of which “provide him with a lot of social activity.” “There’s growing scientific evidence

See Connection Page 15

Brad Drexler, M.D.

Obstetrics, Gynecology & Infertility

Comprehensive Women’s Healthcare in Healdsburg for more than 20 years e are dedicated to providing exceptional patient care in a comfortable environment, and believe in the power of patient education and prevention to promote good health. Dr. Drexler will take the time to listen to your concerns and involve you in your care decisions.

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Living Well 2017 • Page 15

CONNECTION: Continued from page 14 “The clients really enjoy the sessions, and we have noticed two clients, in particular, that have exhibited challenging behaviors previously, be able to calm themselves and really focus for the entire hour on calming themselves and tuning into their bodies,” Conrad said of those participating in the PLIÉ study at Catholic Charities. Studies aside, however, not everyone is gregarious and outgoing. Some people are shy; others are introverted or truly isolated, due to their circumstances, and that’s nothing to feel bad about. If, however, you are one of these people and you want to be more actively engaged, the good news is you might just be a phone call away. In addition to the programs mentioned in this article, there are senior centers and outreach programs in many towns throughout the county. For more information about senior services offered through Catholic Charities, including the I’m Home Alone program, call 528-8712. The Council on Aging as well as Sebastopol, Healdsburg and other area senior centers also offer multiple outreach programs. The Village Movement The Sebastopol Village is a new option for seniors. It’s modeled after an international village movement that creates a social community and support network designed to help people age in place — to stay in their own homes and remain active in their towns and neighborhoods. “It’s a virtual community that is

mutually supportive and offers services and activities based on what the members want. The intent is to offer people as they get older the choice to age in place and to reduce isolation by offering interactive opportunities. In exchange for membership fees, The Village offers members organized social activities, provides various levels of support through volunteers who are often members themselves, and refers members to vetted services that exist in the community,” Sebastopol Village council member Susan Swartz said. The Sebastopol Village will create a “neighborly support system and social network based on what members want or need, be it computer help, dog-sitting, organizing a poker club, or taking notes at doctor appointments,” Swartz added. Sebastopol gerontologist Nancy Unger stressed the importance of this type of living arrangement. Unger is also a board member of 707 Villages, Inc., which essentially umbrellas the Sebastopol Village and aims to add more villages throughout Sonoma County in the future. “I believe this is the only way that we are going to be able to cope with the huge numbers of us who are aging,” Unger said. “I believe what we have in place now (for independent and assisted-living arrangements, skilled nursing and inhome care) is only usable by the extremely wealthy, and most of us don’t have that kind of money and we don’t want to give up our homes and commu-

End of Summer Sp Special! pecial! Ge Gett $100 OFF enr enrollment ollment when yyou ou join be before fore Augus Augustt 31!* *OOffer ffe ff r vvalid alid oonly nly aatt H He Healdsburg ealdsburg Cl Club ub • • • •

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ConneCToR — Gary Kramer (left) greets client Randolph Barnes with a meal.. nities … And there are lots of us.” But again, it’s not just about getting physical needs met. People, old and young, benefit from soul food, too. “It’s a basic human need: social connection,” Unger said, adding, “And even for people who have cognitive impairment and dementia, it remains an important human need.” While the 64-year-old Unger is promoting a concept that will help people “support one another both instrumentally and socially,” she too, is receiving those benefits in the process. “I am able to feel that my life continues to have pur-

pose and that I can bring my expertise to bear, and I can work with some of my best gal pals,” she said. The Sebastopol Village will not compete with other senior services but will hope to fill in the gaps as well as be a one-stop resource through the 707 Village, Inc. central office for members looking to see what is available. The Sebastopol Village will be the first in the larger 707 Villages, Inc., which will expand into other towns in the country. Other networks are already up and running in more than 200 communities in the U.S., according to Unger.

Page 16 • Living Well 2017

EXERCISE: Continued from page 1

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“One key to success is to find a friend to join your workouts,” said Trebilcock, “or get someone to help you be accountable.” In some cases that friend could be a dog that needs daily walking. Parkpoint is just one of many local health clubs, gyms, yoga studios or organized classes available to individuals at a wide range of fees, from free to higher-cost personal trainers. “Some people will be extra motivated by joining a group or class, but some will prefer more individual workouts,” said Trebilcock. Setting aside specific times and days helps people keep healthy habits. Many wellness professionals stress establishing a routine based on set time periods, heart rate targets, measured distances or weight loss goals. A rather new exercise option can be found at Sebastopol’s Boundless Studio where personal-sized mini-trampolines are used to gain twice the cardio and fat-burn results in half the time with no jarring or joint strain that are part of running or regular floor exercises. “There’s no one who shouldn’t be rebounding,” says studio owner Tanya Scott. “It’s super effective. You get three times the benefit and it feels less exhaustive.” Scott offers both individual and class sessions and she says her programs are great compliments to a person’s yoga or Pilates routines. An added benefit of the Boundless workouts is they improve balance and coordination for people seeking to avoid falls and joint injuries. Living well can’t happen by only

joining a health club or exercise class. Healthy diets and eating habits must be part of any person’s plan to fight heart disease or weight issues, the AHA outlines recommend. Rest and adequate amounts of sleep are essential to good health and maintaining or increasing self-esteem is vital, too, the same guidelines include. (www.heart.org.) “You want to do it ‘rain or shine’ and if you miss a day or a class don’t give up,” said Trebilcock. “If you can stick to a routine or schedule for six months (then) you should feel like you are really committed.” Physical exercise plans, Trebilcock stresses, should include three basic activities which are cardiovascular (heart rate) aerobics, strengthening (weights or machine) and flexibility (stretching, yoga, Pilates.) At Parkpoint, Trebilcock and the other physical trainers work with all profiles of individuals from various age groups to triathletes to heart attack and cancer survivors to hurried professionals to more relaxed retirees. Sonoma County is full of aging Baby Boomers (age 53-71) and places like the fitness room at Parkpoint are full of this graying population that is expected to live longer than all past generations. Staying active for this older generation has taken on added importance that is being measured and enjoyed by an improved quality of life. In other words, if you know you are going to live longer, you might as well live well.

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Living Well 2017 • Page 17

BREASTFEEDING: Continued from page 1

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latch, how to hold her and how to know when she was done nursing. It took me a full day to get it right. That’s when I realized that breastfeeding is easier said than done. First there was the engorgement: my breasts got scary big, terribly painful and rock hard two days after giving birth, requiring an emergency trip to Target to buy new (bigger) nursing bras and camisoles. Because I nursed my daughter for her first 12 hours on a bad latch, I dealt with cracked and blistered nipples for nearly two weeks. The shocking pain I felt when she nursed took away the happy feeling I was supposed to get. Once the blisters subsided, I had to figure out my production. I didn’t know it at first, but I make milk like a cow (read: a lot). Once the engorgement died down, I had to figure out a rhythm with my daughter to help my production naturally coincide with her needs. If we went too long between sessions, my let down — when milk ejects from the milk ducts — would be like a fire hose, spraying and choking her until she gasped, hiccupped and eventually vomited. At night, if we slept longer than usual, I’d wake up either in engorged pain or lopsided and drenched. Honestly, it took about six months to find a rhythm. Despite the frustration, pain and sacrifice, I loved it. I loved being anywhere and having the ability to feed and comfort my daughter. I loved the bond we formed, our hearts beating together as we nourished each other physically and emotionally.

Then, at nine months, I had to stop. Despite the constant flow of oxytocin, post partum depression slammed me hard. After a breakdown, I spent a week in recovery at Marin General Hospital, where I was prescribed three medications that weren’t compatible with breastfeeding. When my daughter and husband visited me on the third day I was in the hospital, I nursed her for the very last time, tears running down my cheeks, splashing gently onto hers. As I began taking my new medications, I mourned the end of our breastfeeding relationship. When I returned home, giving her a bottle of formula burned a hole in my very being. I still ache over it. My inability to provide for my daughter when I should be able to is what I hate about breastfeeding. This seemingly natural act that every woman is supposed to be able to perform was no longer an option for me. I felt like a failure, that I let down my daughter, my husband and myself. Now here I am, with a 3-month-old who, so far has been fed exclusively breast milk. Unlike my situation with my first daughter, I’m fully employed now. Juggling nursing and pumping with hitting deadlines and conducting interviews is tough. Along with all of the aforementioned issues, I’ve been hit with mastitis (inflammation of the breast) a handful of times, including six days after giving birth. It’s my body’s way of saying, “Hey. Slow down. Relax. Breathe.” And that’s a good reminder for me, as

a working mom of two beautiful, energetic and hilarious girls, to slow down, relax and breathe. Laundry won’t do itself, but it will get done. Boxed macaroni and cheese with thawed peas for dinner still provides four solid food groups. Snuggling and reading books is far more enriching than digging into local message boards. I can sleep when I’m dead. And breastfeeding is great for as long as it will work for both baby and me. In our society, there is so much pressure to breastfeed. We’re told “breast is

best” and providing anything less is a disservice to your child, regardless of how much of a Wonder Woman you are in every other aspect of motherhood. While I am definitely an advocate for breastfeeding, I think it’s important to remember that it doesn’t define moms as good or bad. Some moms don’t produce. Some moms find breastfeeding weird. Some moms breastfeed until their kids are in kindergarten. And somewhere, out there, is that model mom who has zero troubles with breastfeeding. And all of those moms are OK.

While i am definitely an advocate for breastfeeding, i think it’s important to remember that it doesn’t define moms as good or bad. Some moms don’t produce. Some moms find breastfeeding weird. Some moms breastfeed until their kids are in kindergarten. And somewhere, out there, is that model mom who has zero troubles with breastfeeding. And all of those moms are ok.

bReASTfeeding ReSouRCeS: www.sonomacountybreastfeedingcoalition.org www.kellymom.com

Reduce Stress and increase wellbeing through science based Mindful Meditation & create your own art piece to take home. Join US! Downtown for the first official Healing Arts course, hosted by Mindstream Company, the community resource for stress management programs.

Who: HMG (Healdsburg Meditation Group) & Art Atelier When: August 24- September 28th a six week course with a special Healing Arts retreat during the last class on 9/28. Place: Art Atelier in downtown Healdsburg Time: 7-9pm Thursdays

For more details or to email the instructor directly please go to www.Mindstream.me

Page 18 • Living Well 2017

H E A LT H V I S I O N I N G Envisioning a healthier community together—EVERYONE in our community is welcome to attend a session! WHO YOU — all residents of northern Sonoma County are encouraged to attend. The Healthcare Foundation is the only funder exclusively focused on health in the northern region of our county. These visioning sessions are part of our strategic plan to build a healthier community and YOU are invited to share your ideas. WHAT The visioning sessions are designed to get resident input on ways to create a healthier northern Sonoma County and how we can work together to reach that goal.

DAT E

TIME

LO C AT I O N

July 25

5:30-7:30pm

WINDSOR

Mary Agatha Furth Center

July 26

5:30-7:30pm

HEALDSBURG

Villa Chanticleer Annex

July 27

9-11am

GEYSERVILLE

Geyserville Inn

July 28

9-11am

CLOVERDALE

Cloverdale Family Apartments

July 29

9-11am

HEALDSBURG

Villa Chanticleer Annex

WHY By working together, we can envision what can happen in our community during the next decade to benefit all our residents in our collective approach to create a healthier community.

RSVP to info@healthcarefoundation.net or by calling 707.473.0583. T H A N K Y O U T O O U R W I N E C O U N T R Y C A R E S PA R T N E R S

Healthcare Foundation is a 501(c)(3) not-for-profit organization Federal Tax ID #68-0474109

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Living Well 2017 â&#x20AC;˘ Page 19

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