Fall health pages 2017

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Living Well Medicare Open Enrollment 101 Know your options and get free help (Family Features) As autumn progresses, it’s important to keep your health in mind. Medicare’s fall open enrollment period will allow you to review your plan options.

Maybe you have a new prescription that is not covered by your current drug plan or you have a new health condition. To ensure you get the most from Medicare in 2017, you should research your Medicare plan options during Medicare open enrollment.

Open enrollment begins Oct. 15 and closes Dec. 7. Changes made during this time will take effect on Jan. 1, 2017.

During open enrollment, you can: • Adjust Medicare Advantage or Medicare prescription drug coverage.

• Change from original Medicare to a Medicare Advantage plan (or vice versa).

• Switch between Medicare Advantage plans.

• Join a Medicare Prescription Drug Plan.

• Switch existing drug plans or drop Medicare prescription drug coverage.

If you’re unsure where to start, your local State Health Insurance Assistance Program (SHIP) can help.

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Why sleep apnea is bad for your health Screenings In Colville

(Family Features) A poor night’s sleep can leave you feeling exhausted and cranky, but long-term sleep disruption can actually lead to serious health conditions. Not only is sleep apnea a leading cause of disrupted sleep and daytime sleepiness, but this disease is also a contributing factor to a host of medical problems.

According to the American Academy of Dental Sleep Medicine (AADSM), approximately 25 million adults in the United States suffer from obstructive sleep apnea. This breathing disorder causes you to snore loudly and stop breathing up to hundreds of times a night for any-

where from 10 seconds to more than a minute.

Despite the prevalence of sleep apnea, many don’t realize they have it. Others are unable to tolerate a continuous positive airway pressure (CPAP) machine and mask, which is the most common treatment for sleep apnea. However, an effective alternative treatment for sleep apnea is a custom-fit oral appliance provided by a qualified dentist. Treating sleep apnea can lead to better rest and ease your risk of developing these five serious health complications: High Blood Pressure – Sleep apnea is common among patients with high

blood pressure, and even more so among patients who have treatment-resistant high blood pressure.

In medical studies, oral appliance therapy has been shown to help reduce high blood pressure. This treatment uses a custom-fitted, mouth guard-like device to move the jaw slightly forward and keep the airway open, without the need for a constantly running machine and face mask.

Heart Disease – Heart disease is a common affliction for those with sleep apnea, according to a study from the University of Wisconsin. The same study showed that the risk of dying from heart disease may increase by as much as five times among those who have untreated, severe sleep apnea.

Depression – Data from the Centers for Disease Control and Prevention shows that women suffering from untreated sleep apnea have a five times greater risk for depression symptoms, while men who have untreated sleep apnea are more than twice as likely to exhibit signs of clinical depression.

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Diabetes – Up to 83 percent of Type 2 diabetes patients have sleep apnea and are not even aware of it, according to research published on “Frontiers in Neurology.” Recent medical research suggests that glucose control weakens as the severity of a patient’s sleep apnea increases.

Stroke – The risk for stroke also rises with untreated sleep apnea, according to research published in “The American Journal of Medicine.” The study shows that the risk rises even if the patient has no other stroke risk factors. Obstructive sleep apnea also is frequently found among those who have already suffered a stroke.

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Family Features

Juggling jobs, kids and the demands of a busy, modern life often comes at the expense of family mealtime at home.

Even though life never seems to slow down, now is the perfect time to renew your commitment to creating and serving meals at home that nourish your kids’ brains and help them flourish.

Not only is time together around the table an opportunity to catch up and reconnect, numerous studies provide evidence of the positive, lifelong benefits of family meals. Regular family meals are linked to the kinds of outcomes that ensure a bright future for children: higher grades and self-esteem, healthier eating habits and less risky behaviors.

For example, according to research published in the “Journal of Pediatrics,” kids and teens who share meals with their families three or more times per week are significantly less likely to be over­ weight, more likely to eat healthy foods and less likely to have eating disorders.

Dr. James Distler,

Other studies have shown that children who grow up sharing family meals are more likely to exhibit positive social behavior as adults, such as sharing, fairness and respect.

On the other hand, research also suggests that aside from missing out on the benefits, families that have fewer meals together can also experience adverse effects when it comes to certain risky behaviors.

A study on the relationship between certain family characteristics and adolescent problem behaviors, published in

the “Journal of Adolescent Health,” found that teens who have infrequent family dinners (fewer than three per week) are 3.5 times more likely to have abused prescription drugs or have used an illegal drug; 2.5 times more likely to have used tobacco and 1.5 times more likely to have used alcohol.

Learn more about the positive impact regular meals at home together can have for your kids’ emotional, intellectual and physical wellbeing at nationalfamilymealsmonth.org.

Meal Planning Tips Planning for family mealtime can be tough, but it doesn’t have to be.

Take the stress out of planning and preparing family meals with these tips and begin reaping the benefits of more time together around the dinner table. n Commit to having one additional meal with your family each week at home. It doesn’t matter whether it is breakfast, lunch or dinner. The benefits are the same. After a month, you may be surprised by how easily your new commitment has become a habit for the entire family. n Rely on the resources available at your local grocery store.

Even when you don’t feel like cooking, there are countless meal planning solutions such as pre-prepped fresh ingredients, delicious ready-made entrees and wholesome heat-and-eat dishes. n Make meal planning a family affair. List each family member’s favorite foods in each of the main food groups and see how many combinations you can create.

Then ask your children to accompany you to the store to help select the ingredients (and use the trip for age-appropriate learning, such as com­ See Meals 9B

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Keeping kids active in cooler temperatures

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(Family Features) As the weather gets colder, it can be harder to motivate kids to step away from their computers and devices and get off the couch. However, it’s essential for kids to participate in active play all year round. According to research from the Centers for Disease Control and Prevention, regular physical activity helps build and maintain healthy bones and muscles, promotes psychological well-being and reduces feelings of depression and anxiety.

Sadly, physical activity is becoming less of a priority in kids’ daily routines. A recent survey conducted by Let’s Play, an initiative from Dr Pepper Snapple Group to make active play a daily priority, found that 64 percent of parents said busy schedules stand in the way of more active play for their children, up from 56 percent in 2015.

Each season brings its own opportunities for play, and fall is no exception.

Families can beat the cold weather blues and stay active together by trying some of the following activities: • Plan a nature walk to find inspiration and materials for art. Even though it’s chilly outside, your family can still get out and enjoy the outdoors. Bundle up and take a nature hike with your kids around the neighborhood or at a local, national or state park. Encourage your kids to collect items like pinecones, acorns and leaves as you go and to be on the lookout for wildlife to observe.

After the hike, take out art and craft supplies and help them create projects with the items they found.

• Plan an indoor scavenger hunt.

When a really cold day comes along, send your kids on a fun and active scavenger hunt around the house, searching for items that you can hide in advance. Work together as a family to locate the items or create some friendly family competition to see who can find all the items first. Having the family move around the house with a mission prevents the temptation of staying on the couch in front of the television all day.

• Join a class or indoor sports team.

Whether you are playing a favorite sport or learning a new one, it is always more fun with other people. Longer stretches of active play are often more likely to occur with friends or siblings.

Sign your children up for an indoor sport or class they have never tried before, such as gymnastics, rock climbing, swimming or dance. This allows your children to learn something new, meet kids their age and be active for an extended period of time.

• Volunteer. While giving back is always in season, this time of year is a perfect opportunity to teach kids about giving back to those in need and being grateful for what they have. Sign the whole family up to volunteer at a local soup kitchen, participate in a toy drive for a children’s hospital or help out at an animal rescue shelter. Your children will not only be active, but will also grow emotionally, socially and intellectually as a result.

For more tips on how to keep kids active and to find play inspiration for all seasons, visit LetsPlay.com.

Apps designed for easier living (Family Features) Just a generation ago, it was difficult to imagine a single palm-sized device that could serve as a phone, camera and day planner all in one. Today, smartphone users are discovering that new technology and sophisticated apps make it unbelievably easy to manage virtually every aspect of life.

There are dozens of apps and innovative technologies that improve quality of life by helping individuals save money, stay comfortable and feel secure.

Home security: Take peace of mind to a new level with an app like Lockitron. This app not only serves as a replacement for a clunky key ring, it also allows you to control the locks on your home remotely. It’s handy for letting in friends or family when you’re running late and keeping track of when kids arrive home from school and unlock the door.

Home cooling and heating: Imagine coming home to a house that is always the perfect temperature, no matter the season.

Controlling the climate in your house is easier than ever with an app like kumo cloud, a programmable

remote control app that works with the Mitsubishi Electric Cooling & Heating Wireless Interface to manage indoor cooling and heating units from anywhere in the U.S. In addition to controlling multiple locations and units in a home, the app allows you to program cooling and heating events, monitor errors in the system and see when your filters need cleaning. This all-in-one cooling and heating control app is available for iOS, Android or Fire OS enabled devices with the latest software. Learn more at kumocloud.com.

Grocery shopping: Even making a grocery list is more convenient with

smart list-making apps. A top pick from the analysts at The Sweet Setup is Any List, which remembers historical list items to make building new lists progressively easier with time. One of the app’s list-building shortcuts is the integrated recipe manager that populates your list with ingredients based on the dishes you’re planning to prepare.

The app also lets you share and export lists, making it simple to hand off the shopping to another member of the household.

Fitness tracking: Many fitness gurus recommend monitoring and logging your fitness routine to See APPS 9B

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Easy ways to add veggies to everyday meals (Family Features) Everyone can agree that eating your vegetables is important. Yet only about 4 percent of Americans eat the recommended amount of veggies each day.

The frozen vegetable expert, Birds Eye, is working to help more people eat more vegetables more often by teaching consumers the importance of vegetables and providing delicious, easy ways to make veggies a part of everyday meals.

Good eating habits start early Through partnerships with organizations, such as Environmental Media Association, Birds Eye educates children on ways to enjoy vegetables. The current school garden program brings celebrities, like Lance Bass, back to their hometowns to plant vegetable gardens and talk to students about the importance of veggies, agriculture and healthy eating, while allowing them to understand and connect with their environment.

Healthy, inside and out Because vegetables provide valuable diseasefighting benefits, including reducing the risk of heart disease, obesity and Type 2 diabetes while lowering blood pressure and cholesterol, decreasing bone loss and protecting against certain cancers, the USDA recommends that Americans fill half their plates with fruits and vegetables. The USDA cites many benefits to filling more of each plate with vegetables, such as: Vegetables are low in fat, calories and

cholesterol, and offer nutrients, such as potassium, fiber and folic acid.

Potassium, dietary fiber and folate have been linked to cardiovascular health, while vitamins A and C help keep the immune system strong. Adding 1-3 cups of vegetables each day can make a significant difference in long-term health.

Here are some easy tips for adding veggies to each day: Mixing vegetables into eggs is a great way to start the day.

Mix it up with flavored vegetables. Birds Eye offers more than 40 vegetable varieties, with something that appeals to almost everyone.

Sit down for dinner together as a family. Family meals are more likely to

contain healthy foods and have the added benefit of reconnecting with loved ones.

Buying frozen vegetables means less prep work, making it easier to include veggies – even on a busy day.

Try replacing carbs with vegetables – mix some broccoli into your mashed potatoes or replace some of your pasta with veggies.

Green is good Not only are vegetables good for the body, they’re good for the world. When people fill more of their plates with vegetables, farmers can feed more people using less land, water and energy. Additionally, fewer chemicals are needed and fewer greenhouse gasses are released.

Take a stand and unite against bullying (Family Features) Today’s students are increasingly at risk of being bullied, and the effects of bullying can be devastating.

Bullying is a problem that affects millions of students of all races and classes. One in four kids is bullied and 42 percent of kids have been bullied while online. According to data from STOMP Out Bullying, the leading national anti-bullying and cyberbullying organization for kids and teens, bullies are more likely to

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skip school, drop out of school, smoke, drink alcohol, get into fights and be arrested at some point in their lives. Many kids who have experienced bullying show decreases in academic achievement and school participation. Some kids are so tormented that suicide has become an alternative for them and some bullying targets resort to violent retaliation.

On the first Monday of October, STOMP Out Bullying’s Blue Shirt Day World Day of Bullying

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Prevention raises awareness by giving kids a voice, making it the day that bullying prevention is heard around the world. October is National Bullying Prevention Awareness Month, and this year on Oct. 3, students, schools and adults wore blue shirts in solidarity so everyone hears the message about bullying prevention.

Education is another important element of the campaign, which strives to promote awareness, encourage communication and ultimately prevent bullying by sharing tips such as these: Understand bullying behaviors. There are many different types of bullying. Bullying is defined as intentional, aggressive and repeated behavior that involves an imbalance of power or strength. It can take several forms, including physical (hitting, punching, beating); verbal (teasing, name calling, threats); emotional (intimidation, social exclusion, threats); and cyberbullying (online harassment, hate messages, threats, impersonation and other digital abuse).

Learn to recognize signs of bullying. StuSee bully 8B

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Cleaning your yard?

DON’T BURN IT!

Photo courtesy of Getty Images

Sponsored Content Family Features

I

t’s one of the great ironies of life: Your reward for surviving the tumul­tuous teen years, establishing a career and nurtur­ing a family culminates in dry skin, a thickening waist and too many moments peppered with “Now, where did I leave those car keys?” You know ... that time of your life that seemed so far away when viewed from a distance.

As the calendar pages keep turning, you may find yourself greeting this new phase of life with mixed feelings: a sense of accom­plishment, sure, but perhaps also apprehen­sion for the unknown and even surprise from unanti­cipated changes.

“With age comes wisdom and experience, but it can also include new and unexpected signs of growing older that can impact your body and life,” said Barbara Hannah Grufferman, positive aging expert and author of the best-selling book “The Best of Every­thing After 50.”

Fortunately, in many regards, age is but a state of mind. With these practical tips, you can glide into the future with vitality, grace and confidence.

Stay true to your style There is no written rule that once you achieve a certain age, your hair must be cropped close, your wardrobe frozen in time or your favorite vibrant lipstick shade cast aside. True, with age you may make a few modifi­ca­tions, such as a new hairstyle that accom­modates thinner strands or one that shows off your gorgeous grays.

But your personal style is an important aspect of your identity, and simply tweaking or slightly evolving your look lets you remain true to your familiar self as you enter this new phase of life.

Resist the urge to rest Filling your time with low-demand pursuits is a perfectly natural response to the liberation of an empty nest or the newfound freedom of retire­ment. You’ve earned a break, for sure. However, be wary of letting your brain lan­guish to extremes. Find ways to stimulate your mind to

help keep you sharp and ward off those “senior moments.”

Make your physical wellness a priority For decades, you’ve heard admonishments about tak­ing proper care of your body: eating right, exercising regularly, avoiding smoking and excess drinking, and getting plenty of rest. If you ignored that advice, remember this: It’s never too late to introduce healthier habits. Taking care of your body will help ensure you have the physical stamina to con­tinue enjoying your favorite activities, and will give you the best shot

at keep­ing your health condi­tion optimal.

Not only does keeping in shape provide overall health benefits, targeted exercises can help with other concerns, as well.

For example, after 4-6 weeks of working out your pelvic floor muscles regularly, you may start to notice an improvement in your sensitive bladder.

Embrace confidence boosters Change is at the very heart of midlife, and most of us can come to acknowledge, even appreciate, how life has a way of evolving. But changes can sometimes cause confidence to lag, especially when it’s your body that’s

changing.

“The loss of a job, upheavals in a long-term relationship, financial hardships and empty nests are just a few of the big challenges we frequently confront – not to mention the new health issues that we might face,” Grufferman said.

One common confidence breaker: a sensitive bladder. A recent survey

by Always Discreet found that women with sensitive bladders feel less con­fident than those who don’t experience leaks, in certain situations like traveling long distances or being in an unknown See GRACE 8B

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SPOKANE / NEWPORT SMS Community Shuttle

Medicare: Program in every state

tration for Community Living, part of the U.S. Department of Health and Human Services – provides services in every state as well as in the District of Columbia, Puerto Rico, Guam and the U.S. Virgin Islands.

Learn more at ACL.gov.

Don’t wait until the last minute. Take care of your health now and find your SHIP at shiptacenter.org, or contact Medicare directly at 1-800-633-4227 or Medicare.gov.

from page 1B

SHIPs offer free one-on-one assistance year-round to Medicare-eligible beneficiaries, their families and caregivers. Trained counselors in your area can help with understanding Medicare benefits and the enrollment process. Assistance is personalized, so SHIP counselors can help you find available options that fit your unique situation.

The program – funded by the Adminis-

bully: Learn the signs of bullying

bullied?”

Know what steps to take when bullying happens. If you suspect a child is being bullied at school, it is never a good idea to approach the bully’s parents. Rather, prepare documentation of what has been occurring, with as much detail as possible. Schedule a meeting with the principal and ask – don’t demand – for their help.

Document the action steps agreed upon at this meeting and follow up to ensure changes are implemented and the bullying ceases. In some cases, if laws have been broken or there have been threats against a child, it may be appropriate to also involve local law enforcement.

Get involved in the anti-bullying movement. Purchase your Blue Shirt, plus find more tips and resources to help prevent bullying, at stompoutbullying.org.

from page 6B

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dents who are victims of bullying may come home with torn or missing pieces of clothing, books or other belongings. They may have unexplained cuts, bruises and scratches. Bullying victims may appear sad, moody, teary or depressed and may seem anxious and suffer from low self-esteem. Bullying can manifest physical afflictions, too, such as headaches or stomachaches, trouble sleeping or frequent bad dreams and a loss of appetite.

Have conversations often and approach your concerns with sensitivity. Bullying can cause shame and embarrassment. When talking with a child, don’t just ask if they’re being bullied. Instead, ask questions such as: “I’ve heard a lot about bullying in the news. Is that going on at your school?” or “Do you know anyone who is being

GRACE: Sensitive bladder common from page 7B

or unfamiliar area.1 However, you don’t have to let your sensitive bladder stand in the way of living your life. In fact, the same survey showed that most women with sensitive bladders (72 percent) who use bladder protection, such as Always Discreet liners, pads and underwear, say they feel more confident because of these products.

The full line of bladder leak protection products provides women incredi­ble comfort, protection, discretion and odor control so you can get back to enjoying life, no matter your age.

To learn more about managing a sensitive bladder, including advice for how to talk with your doctor, visit AlwaysDiscreet. com.

1The Always Discreet U.S. Survey

was conducted using the IPSOS Panel that surveyed a total of 400 American women (aged 35 to 65 years old). Of the 400 women, 200 have experienced urine loss/bladder weakness in the past three months and 200 had not experienced urine loss/bladder weakness. Significance testing between the two groups was done at a 90 percent confidence level. The survey was implemented between September 15, 2015 and September 25, 2015. In the study were 65 women with sensitive bladders who use products specifically designed for bladder leaks.

Age Gauge Ever looked at your driver’s license and thought, “Is that really my age?”

It’s time to find out how old you really feel.

1. Are you confident enough to wear the clothes and styles you love? a. Absolutely, I don’t let anything stand in the way of fashion. b. Sometimes – I’ve definitely outgrown some styles. c. Not really ... I tend to go for safe, sensible outfits.

2. Long-distance adventures or local delights: What’s your travel preference? a. The further the better – the best adventures begin with a longdistance flight. b. I love the idea of long-distance travel, but I’d have to be well prepared. c. Close to home – I don’t like veering too far.

3. What’s your first thought when someone mentions bladder sensitivity? a. It’s an old age issue – it only affects older women over 65. b. Many moms like me experience it after childbirth. c. I have it and I know it can happen to anyone, regardless of age.

4. What’s your fitness regime like? a. Intense – exercise is the highlight of my day. b. Average – I do my best to keep fit but there are challenges. c. Non-existent – I don’t feel confident enough to work out.

Results: Mostly As: You feel younger inside than your real age.

Mostly Bs: You feel exactly your age.

Mostly Cs: You feel older inside than your real age. Empower your­self to live the age you want to be.

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Make life insurance work for you Life insurance is a valuable asset, but over time you may find that your life insurance no longer fits your situation.

You might be surprised to learn that in addition to your home, stocks, bonds and antiques, your life insurance is another asset you can sell.

Life insurance policies can be converted to immediate cash through a life settlement, but as many as 85 percent of seniors don’t realize this option is available, according to a survey conducted by Coventry Direct.

A life settlement is a financial transaction in which a policyowner sells an unneeded life insurance policy for more than they would have received from the insurance company if they were to lapse or surrender the policy. Most life insurance policy types qualify, including universal life, whole life, variable life, survivorship and even term life policies.

Among the reasons you might consider a life settlement: Your life insurance policy is too expensive to maintain. If your premium payments have continued to increase, your policy may no longer be affordable.

However, simply allowing the policy to lapse results in a total loss of the premiums you have paid.

You have more life insurance than

you currently need. As your circumstances and need for financial protection change, you may want to reduce the overall insurance you own. For example, if your policy was intended to pay off your mortgage in the event of your death, but you’ve since sold the home or paid off your mortgage, you may not need the same amount of coverage.

You need help with increasing medical or long-term care expenses. Selling your policy can help cover your immediate needs for health care or other unforeseen medical expenses.

Increasing your retirement funds will increase your peace of mind. The proceeds from the sale of your policy can help boost your savings and supplement your retirement income.

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October 26, 2016 |

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APPS: Track fitness, finances from page 4B

create a tangible record of your progress and keep track of effective workout programs. Integrating that data into your smartphone is instantaneous when you sync your data to your phone with a device such as Fitbit. The app lets you set and monitor progress toward daily goals, create

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Meals: Set regular meal time from page 3B

paring prices, reading labels, etc.). n Save time by engaging the whole family in meal preparation. Even the littlest hands can help with tasks like setting the table.

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portant role in the family’s schedule is sure to create a lasting impression for kids when they look back on their formative years.

I

Gathering the family for a daily meal offers numerous ways to make lasting impressions. Promoting one more family meal each week is an educational program created by the Food Marketing Institute Foundation and the nation’s grocery stores.

Role-modeling. Spending time with adults where they can observe positive behaviors in action teaches kids valuable life skills such as using table manners and taking turns talking without interrupting.

Family values. In a busy home where various activities and demands create divides in time and attention, family meals let everyone come together to honor the family unit.

Demonstrat­ing value for family and making this together time a priority helps teach youngsters lessons about the importance of work-life balance that they will carry into adulthood.

Time to relax. Not only is mealtime a time to nourish bodies, it’s a chance to force each member of the family to pause and put a temporary hold on the chaotic pace of life.

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9B

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