Living well fall by The Newport Miner

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Living Well

October 28, 2015 |

FREE YOURSELF FROM THE

FLU

Preventive steps to protect your home and business

ith flu season approaching, parents may be bracing for an outbreak at their children’s schools, but adults are also highly susceptible at work and in other public places. Now is the time for families and businesses to take steps to prevent and protect against the flu. With workers missing as much as a week after falling ill with the flu, the U.S. Department of Health and Human Services attributes as much

as $7 billion in losses for U.S. businesses each year as a result of workers’ sick days and lost productivity. Combine that with lost wages, missed school and sporting events, and the overall hit to uenza.” Getting a flu vaccine and taking anti-viral medications as prescribed if you do contract the flu are two ways the CDC advocates stopping the spread of flu germs. Another vital factor in protecting yourself from the flu is preventing its spread.

The flu is a respiratory infection accompanied by fever and often respiratory complications that is transmitted from person to person, either through personal contact, or through contact with a contaminated surface. Individuals who have contracted the virus are contagious at least one day prior to displaying symptoms, and up to seven days after they first appear. In addition, the flu virus can survive up to 48 hours on stainless steel and plastic surfaces, and up to 12 hours on cloth, paper and tissues. Properly cleaning and disinfecting can minimize the chances of individuals contracting the virus from a contaminated surface. Prevent contamination To properly clean, disinfect and protect your environment, know that you should: n Clean any visible soil from surfaces before disinfecting. When cleaning and disinfecting, work from top to bottom and from cleaner to more heavily soiled surfaces.

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Thoroughly wet the surface with a U.S. EPA registered disinfectant and follow label instruc tions. Choose disinfectants effective against the flu virus, such as Ecolab’s line of disinfectant products, which are available for institutional and industrial use. n Disinfect frequently touched hard surfaces often, including tables, chairs, light switches, door handles and restroom facilities. n Give special attention to frequently touched surfaces in food preparation areas, as well as the restroom, including light and air control switches, faucets, toilet flush levers, door knobs and handrails. n

n Avoid touching public items that sustain heavy use, such as elevator buttons and push plates on doors, with your hands. Proper hand hygiene Hand-washing is also essential to preventing an influenza contamination. Proper handwashing helps remove most bacteria, viruses and other pathogens, so they can’t be spread to others. The CDC recommends these steps: n Wet hands with clean, running water (warm or cold), turn off the tap and apply soap.

See flu, 2b

| October 28, 2015

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flu: Use soaps that are gentle on hands n Rub hands together to lather the soap. Clean the backs of hands, between

fingers and under nails. n Scrub for at least 20 seconds.

n Rinse well under clean, running water. n Dry with a clean towel

or air dry. n Before using hand sanitizer, remove any dirt from hands with soap and water. Apply product to palm and rub hands together until it disappears (15-20 seconds). Education is the first step in promoting effective hand hygiene. But the real challenge is motivating others to wash frequently and follow protocols day in and day out. n Use soaps that are gentle on hands. Formulations that irritate skin may dissuade even the most dedicated handwasher. n Be a role model and wash your hands following the same high standard you set for your family and coworkers. n Continuously reinforce that protection starts with prevention, and hand-washing is critical to prevention. Extra care in the kitchen Because flu and cold viruses can spread easily to foods and beverages, it’s especially important to promote hand-washing in the kitchen. The Food and Drug Administration suggests: n Plan food preparation activities to reduce the number of times hands need to be washed. n Use soap and water, which is more effective in removing foodborne pathogens than hand sanitizers. For additional information on how Ecolab can help you and your business prepare for the flu season, visit ecolab.com/ pages/flu.

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you are caring for a parent, spouse, partner, other relative or friend (age 18+), you may want to consider the Family Caregiver Support Program (FCSP). The program may be able to offer you things like: • Services to make your caregiving responsibilities easier • Problem-solving techniques • Training with routine care tasks for you or the person you care for • A break from caregiving or how to reduce your stress • AND other types of services to help you in caring for a friend or loved one. To find your local Family Caregiver Support Program, contact JoDee at Rural Resources Community Action

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living well

October 28, 2015 |

Manage AFib risk for better health Approximately 1.5 million American women live with atrial fibrillation, a heart disorder commonly known as “AFib” that can lead to deadly or life-impairing stroke. For an undiagnosed woman living with AFib, knowing symptoms and risk factors can help mitigate this serious health threat. Women living with AFib can also take steps to manage this condition and their risk for stroke. AFib is a heart rhythm disorder in which the atria – the two upper chambers of the heart – beat rapidly and irregularly. Women with AFib are more likely than men with AFib to have a stroke. And, after the age of 75, an overwhelming majority of people with AFib – 60 percent – are women.

Diagnosing the condition Up to a third of women with AFib don’t feel symptoms. Others feel tired and experience heart palpitations, which

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may feel like a fluttering or flopping sensation in the chest or the feeling that the heart is beating too quickly. A woman experiencing AFib may also feel dizzy or short of breath. Some feel chest pain or feel faint. Certain health and lifestyle risk factors make women more susceptible to AFib. Along with age and an existing heart condition, high blood pressure and obesity are major risk factors. Women who drink

more than 10 ounces of alcohol a day are also at risk. Other risk factors include diabetes, overactive thyroid, high blood pressure, sleep apnea, lung disease, smoking, caffeine and stress. With or without elevated risk factors, a woman experiencing symptoms should schedule a consultation with a doctor to determine if these symptoms are caused by AFib. See AFib, 6b

Protect vision from digital devices Digital communication has become an integral part of daily life. Smartphones and tablets are pocket-sized personal assistants with appointment reminders, news and a means of keeping in touch with family and friends. Living multi-screen lives may aide productivity, but eye health professionals are increasingly worried about the consequences of “digital vision.” Over the past two years, time spent with digital devices has increased 49 percent, according to data from online measurement firm comScore. Handheld devices are leading the way: time using smartphones

jumped 90 percent and tablets surged 64 percent. However, some studies suggest all that time squinting at the phone may cause users to squint at everything else. Research housed through the Vision Impact Institute has shown that myopia (nearsightedness) is rapidly rising in East Asia, Europe and the United States, especially among younger people. Research is pointing to factors other than genetics, such as behavior and environment, as the cause See vision, 6b

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living well

| October 28, 2015

Nine tips for aging well A

lthough you can’t stop time, the right type and amount of physical activity can help stave off many age-related health problems. More than half (59 percent) of Americans expect to still be living at home independently at the age of 80, according to a recent survey by the American Physical Therapy Association. However, the same study showed that at least half of the same population recognizes they will see a decline in strength and flexibility as they age. Movement experts such as physical therapists can help aging individuals overcome pain, gain and maintain movement, and preserve independence – often helping to avoid the need for surgery or long-term use of prescription drugs. These nine tips, provided by the experts at the American Physical Therapy Association, are keys to helping you age well: • Chronic pain doesn’t have to be the boss of you. Each year 116 million Americans experience chronic pain from arthritis or other conditions. Proper exercise, mobility, and pain management techniques can ease pain, improving your overall quality of life. • You can get better and stronger at any age. Research shows that an appropriate exercise program can improve your muscle strength and flexibility as you age. Progressive resistance training, where muscles are exercised against resistance that gets more difficult as strength improves, has been shown to help prevent frailty. • You may not need surgery or drugs for your low back pain. Low back pain is often overtreated with surgery and drugs despite a wealth of scientific evidence demonstrating that physical therapy can be an effective alternative with less risk. • You can lower your risk of diabetes with exercise. One in four Americans over the age of 60 has diabetes. Obesity and physical inactivity can put you at risk for this disease, but a regular, appropriate physical activity routine is one of the best ways to prevent and manage type 1 and type 2 diabetes. Exercise can help you avoid falls and keep your independence. More than half of adults over 65 report problems with movement, including walking 1/4 mile, stooping, and

standing. Exercise can improve movement and balance and reduce your risk of falls. Your bones want you to exercise. Osteoporosis, or weak bones, affects more than half of Americans over the age of 54. Exercises that keep you on your feet, like walk-

ing, jogging or dancing, and exercises using resistance such as weight lifting, can improve bone strength or reduce bone loss. Your heart wants you to exercise. Heart disease is the No. 1 cause of death in the United States. One of the top

ways of preventing it and other cardiovascular diseases is exercise. Research shows that if you already have heart disease, appropriate exercise can improve your health. Your brain wants you See age, 5b

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Simple ways to manage pain

living well

October 28, 2015 |

Sooner is better when it comes to managing nagging aches and pains that can hamper your healthy lifestyle. In fact, the coming winter months are when pain pops up the most for people of all ages, according to celebrity trainer Ramona Braganza. Keys to keeping active and pain-free are getting ahead of pain and preventing it from becoming a larger problem that is harder to handle. To help reduce and prevent pain, Omron has partnered with Braganza to provide five easy tips to keep you doing the things you love while helping minimize pain and keeping that spring in your step this winter: • Sit Tall: If you have a desk job, proper posture can help to reduce back pain as you age. Sit with your back straight with your shoulders back; distribute your body weight evenly on

See pain, 6b Courtesy Photo

age: Your bones want you to exercise From Page 4b

to exercise. People who are physically active, even later in life, are less likely to develop memory problems or Alzheimer’s disease, a condition which affects more than 40 percent of people over the age of 85. You don’t have to live with bladder leakage. More than 13 million women and men in the United States have bladder leakage. A physical therapist can help you avoid spending years relying on pads or rushing to the bathroom. To learn more about the role of physical activity as you age, or to find a physical therapist near you, visit MoveForwardPT.com.

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living well

| October 28, 2015

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pain: Flexibility can help you stay fit and strong From Page 5b

both hips, bend your knees at right angles and keep your feet flat on the floor. • Be Flexible: Whether it’s weekly yoga, or standing up and stretching between long periods of sitting, flexibility can help you stay fit and strong. One simple stretch: stand with your feet shoulder width apart, place hands on your lower back with finger tips pointing down, slowly lean back

as far as comfortable while looking up at the ceiling, then return to start. Repeat five times. • Eat Smart: Reduce the risk of inflammation by incorporating anti-inflammatory foods such as tomatoes, olive oil, nuts, fatty fish, fruits and vegetables into your diet as much as possible. • Master the Basics: Shoveling, pushing furniture and even gardening can be hard on your muscles, so it’s important to keep them strong in order to prevent pain.

For safe and proper training techniques, visit ramonabraganza. com. • Power Up to Reduce Pain: A proven therapy often used by physical therapists that you can get without a prescription is TENS (Transcutaneous Electrical Nerve Stimulation), which offers a practical solution to your everyday pain management needs because it’s portable and can help lessen the need for pain medication. Omron offers one of the most

Homecare Solutions

powerful TENS units on the market and it is 100 percent drug free. For more ways to keep those aches and pains at bay, especially as the temperature drops, visit omronhealthcare.com.

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7 a.m. - 5 p.m., Monday-Friday

vision: Exercise your eyes From Page 3b

of this epidemic of shortsightedness. The common denominator among these populations seems to be time spent using digital devices. While not seeing distances clearly can be frustrating, even dangerous when driving, it can be corrected with eyeglasses, contact lenses and refractive surgery. However, high myopia has been associated with a greater risk for ocular disorders, including retinal detachment, glaucoma and cataracts. “We’re good about getting the annual physical and dental check-up, but often we aren’t as diligent about seeing the eye doctor once a year,” said Maureen Cavanagh, president of the Vision Impact Institute. “As we turn more and more of our daily routines over to digital devices, we need to place a greater emphasis on scheduling regular eye exams to correct problems such as myopia and monitor for associated risks.” In addition, Cavanagh points to several small

Appointments Call:

(509) 276-5005 or (866) 729-8505 905 E “D” St. • Deer Park www.dpfcc.com

Living with AFib Women living with AFib can manage their condition and associated risk for stroke by adopting healthy lifestyle behaviors. Increasing physical activity, adopting a diet that is low in fat, sodium and cholesterol, avoiding alcohol, and moderating stress and blood pressure levels are all necessary to manage AFib and avoid more serious health problems. AFib patients should choose caffeinefree coffee and herbal tea over caffeinated drinks. Moderate exercise such as walking, biking, swimming, yoga and strength training, combined with good hydration, can sig-

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steps all digital users can take to make their devices healthier for their eyes: • Make sure the settings are adequate – increase screen font size and improve the contrast. Always use good lighting but avoid glare on small screens. • Exercise your eyes just as you exercise your body. Every few minutes, look up from the screen and focus on something in the distance. This exercise helps prevent eye strain and uses more of your ocular muscles. And don’t forget to take breaks occasionally. • Get outside. Sunshine can be the antidote to digital vision, according

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to some research. While the sun’s role isn’t completely understood, an Australian study showed that children who spent more time outside playing in natural light had a lower rate of myopia. In China, schools are experimenting with classrooms made of transparent materials to help stem the nation’s epidemic of shortsightedness in young people. Regardless of your age or how many digital devices you have, taking care of your eyes helps prevent vision problems and protects your overall eye health. Learn more at visionimpactinstitute. org.

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AFib: Stay healthy by exercising From Page 3b

Madeline Hill ARNP

nificantly improve AFib symptoms and reduce stroke risk. Isolation is a common feeling for women living with AFib. Resources such as WomenHeart’s new Virtual Support Network can help address the need for education and emotional and psychosocial support for women living with AFib.

The Network is free and open to all women living with AFib and their caregivers. Learn more about WomenHeart’s free patient support services for women living with heart disease, including AFib, and register to receive free online heart health information at www. womenheart.org.

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BLISS CHIROPRACTIC CENTER BONNIE BLISS, D.C. CHRISTOPHER A. THOMAS, D.C.

Dr. Bonnie says. . .

601 State Route 20 Newport, Washington (509) 447-2413

ell, it’s been a good long while since I’d written a piece about the ‘common sense’ of healthy folks... (and those who’d like to aim that direction!) There are some basic rules that apply when striving for or

maintaining a healthy life. Number 1 - (and the most important)...DRINK WATER! The amount of water needed by the body is half the body’s weight in ounces. If a man weighs 200 lbs, he should be drinking 100 oz. water/good fluid daily, approx 3 quarts a day. Coffee, beer, and margaritas don’t count!

flu

• The ﬂu vaccine is the best way to protect yourself, your family & others. • Vaccinate yearly - Six months & older • 100 Million safe doses given every year Serious side effects are extremely rare • Healthy habits STOP the spread of the ﬂu • There are two types of vaccines • Nasal spray (2 yrs. - 49 yrs.) • Shots (6 months & older)

Number 2 - Sleep. The ‘average’ adult requires 8.25 hours of restful sleep nightly. This is an increasingly difficult problem complicated by stress, caffeine, poor diet, lack of exercise, and on and on... Regular schedules, proper diet, exercise, a good bed and pillow (critical!) and stress reduction will help greatly. DO NOT have a television in the bedroom...it is the place for sleep, not the nightly news! And if you’ve never tried Sleepy Time tea, you’re missing out on a pleasant evening beverage! Number 3 - Exercise. This is critically important...and it doesn’t have to be grueling, long, painful, sweaty, smelly,... well, you get my point! Healthy motion is the secret to a healthy life, along with fluids and sleep and good nutrition. “To stop moving is to start dying.” Motion doesn’t have to be an ordeal but it does have to be regular. A nightly walk for half an hour (and you won’t melt if it’s damp -just dress for the weather), taking the stairs(just do it and quit your

Why do I need to get a flu vaccine every year? You should get vaccinated every year because: • The protection you get from the vaccine only lasts for the current flu season • The flu vaccine is updated each year to include the viruses expected to be the most common during the upcoming flu season.

complaining!), parking at the far side of the grocery store (probably better for your car too!), get a dog with a small

How do I know flu vaccine is safe? The flu vaccine has an excellent safety record. About 100 million doses are given in the United States each year to protect people during the flu season. Serious side effects are extremely rare.

stuff.

509-447-3131•800-873-6162

bladder!....whatever gets you out and moving! Think of your body as the ‘machine’ you will live in for the rest of your life. Provide it with good fuel (quality food), check and change fluids regularly (clean water is good for the entire system...half your body weight in ounces daily), drive in a reasonable manner and don’t let it sit unused for long periods of time (move it or lose it!)...common sense Happy Winter from Bliss Chiropractic Health Center Dr. Bonnie Bliss Dr. Chris Thomas ...and staff!

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living well

October 28, 2015 |

Helpful tips to protect your hearing

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Earmuffs should rest about two finger widths from your jawbone and completely cover your ears for a tight seal on the side of your face. If you notice signs of hearing problems, ask your doctor to test your hearing. Common symptoms include a muffled sound in your ears after leaving a noisy area or event such as a car race, concert, wood working or hunting; prolonged ringing or buzzing in your ears after exposure to noise; and difficulty understanding what people are saying although you can hear them talking.

Not only can noise distract, disturb and interfere with communication and sleep, it can affect your performance, behavior and hearing. In many cases, hearing loss can be prevented by recognizing sources of damaging noise levels and using appropriate protective equipment. However, excessive noise exposure can cause permanent hearing loss that cannot be treated with medication, or result in constant ringing in your ears called tinnitus. Impaired hearing can reduce your ability to recognize your surroundings and listen for cues of potential danger. Learn how to protect yourself from future hearing damage with this advice from Guard Your Health, a health education campaign by the Army National Guard: • Know the safe volume limit to protect yourself from future hearing damage. Noise that is 0 to 80 decibels is generally safe, while noise that is 140 to 200 decibels can be dangerous. • Noise that exceeds safe parameters, even if it’s under 140 decibels, can still cause damage to your hearing over time. A general rule of thumb is the “three feet rule.” If you have to shout to someone who is three feet away (about an arm’s length), the noise level in that location could be damaging. • Be aware that a single exposure to a very loud sound (such as weapon fire) can cause permanent hearing loss. Using proper hearing protection for the environment can help prevent damage to your eardrum and hearing. There are several types of hearing protection devices available including foam earplugs, silicone earplugs and earmuffs. For example, when shooting at the gun range, noise-activated earplugs can help you avoid sudden eardrum rupture. Foam earplugs should be pinched when inserted, allowing the foam to expand in your ear until you achieve a tight, non-painful seal. Silicone earplugs should be inserted only until you feel a slight resistance to avoid damaging your inner ear. To wear ear plugs properly, straighten your ear by gripping the cartilage and stretching it away from your body. Insert the earplug then release your ear. Do a few jumping jacks to test the security of the earplugs; if they fall out, try again or get a smaller size.

Judy C. Fredrickson Ju RN, LMP, NCTMB

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In the City of Spokane, we pick up or drop off at the Bank of America on Riverside and Howard. Upon request, we can also pick up at the following locations: Spokane International Airport, any of the major Hospitals including VA Hospital, NorthTown Mall, Northpoint Wal-Mart, 29th and Regal, Fancher and Sprague or Trent and Fancher. If you have a disability that prevents you from reaching one of our stops, please call our office to see if we can arrange a pickup at your home. One-way fares $5.00 Newport/Spokane Reserve seating has priority. Open seating is available without reservations as capacity allows. To reserve a seat, please call 24-hours in advance or during office hours: 8:30am to 5:00pm SMS Community Shuttle 1-877-264-RIDE (7433) 509-534-7171 Service is open to the general public. Service is available to all regardless of race, color, religion, sex, national origin or disability. This service meets the requirements of the American’s With Disabilities Act. This service is funded through grants from Washington DOT.