Fallhealthyliving by The North County Outlook

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HEALTHY INSIDE • Snacks that Keep Up a Low Calorie Diet • How to Keep Motivated for Fitness • Preventing Prescription Mismanagement

September 2016 | A Special Supplement to the

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Thank you for welcoming Skagit Regional Health With special thanks to the Cascade Valley Hospital and Clinics board and employees, the City of Arlington and surrounding communities for a warm welcome.

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North County Outlook • September 28, 2016

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HEALTHY 4 7

How to keep motivated for fitness

5 What you should know about shin splints

6 How to ensure a good night’s sleep

Preventing prescription mismanagement

8 Cut the costs of your prescriptions 9 Get fit the smart way

10 Omega-3 powerhouses for your diet 10 Probiotics are part of a nutritious diet

Snacks that keep up a low-calorie diet

Vision changes as you age

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September 28, 2016 • North County Outlook

How to keep motivated for fitness

any people find it easier to maintain their beach bodies during summer than they do throughout the rest of the year. Summer weather encourages people to get off the couch and enjoy the great outdoors, and many people prefer to eat lighter meals during the summer to combat the heat and humidity. But once the dog days of summer give way to autumn, the motivation to stay in beach shape tends to wane. Couple that dwindling motivation with the tendency to eat larger, heartier meals as the weather gets colder, and it’s easy to see why so many people gain weight over the last few months of the year and into the new year. “The best way to keep motivated is, first and foremost, to set realistic goals and be patient and gentle with yourself, change doesn’t happen overnight and expecting that is setting yourself up for disappointment from day one,” said Ezequiel Lopez Fuentes, from Arlington Kropp 3D Training. But maintaining a healthy weight year-round promotes long-term health and reduces a person’s risk for various ailments and diseases, including heart disease and diabetes. The

following are a handful of strategies men and women can employ as they try to turn their beach bodies into the bodies they see in the mirror all year long. Keep setting goals. As winter heads toward spring, many people set short-term goals to motivate them to get back into beach shape. Fuentes said setting goals is important and so is measuring progress in a variety of ways. “Sometimes, and depending on each person, progress stays ‘invisible’ for the longest time, hence the high level of motivation loss or animosity towards the process, therefore the deeper and more detailed your measurement methods, the better you will be able to track your progress even when it doesn’t reflect on the scale,” he said. Fuentes also adds that weight is one of the poorer ways of measuring progress. “A pound of muscle takes less space in your body than a pound of fat, so you could be losing size without losing weight,” he said. Setting goals is a highly effective strategy that need not be exclusive to late winter. Setting short-term fitness and dietary goals throughout the year can

Joining an exercise group is one way men and women can stay motivated and maintain healthy weights year-round.

keep you from falling back into bad habits. Tie your goals into the season to increase your chances for success. For example, resolve to run outdoors or cycle a certain number of miles each week in autumn, when the weather is still conducive to physical activity and the scenery is idyllic. When winter arrives and exercising outdoors is no longer viable, commit to attending a few fitness classes per week at your

gym. Switch up your workout routine every few weeks. Boredom also can affect people’s ability to maintain healthy weights year-round. Adhering to the same exercise routine for months on end can grow tedious. The body can even grow accustomed to the same workout routine, meaning you won’t be getting as much out of your exercise sessions as you might if See MOTIVATED on page 14

North County Outlook • September 28, 2016

What you should know about shin splints

xercising more is a primary goal for many people, especially those interested in losing weight. Athletes also look to increase the time they spend exercising as new seasons draw near. While additional exercise can benefit many people, those who frequently perform weight-bearing exercises or repetitive motions, such as running, dancing and jumping, may find themselves battling shin splints. “You commonly see it in runners,” said Dr. Christopher Sheu, an orthopedic surgeon and sports medicine doctor at Skagit Valley Hospitals. Also known as tibial stress syndrome, shin splints are a condition

marked by pain around the medial tibia, a part of the leg around the shin. Sheu said that there is usually a vague, non-specific pain around the area. He himself has dealt with the issue which was related to his running training, he said, adding, “It’s a pretty aggravating pain in the medial tibia.” Shin splints are common among athletes and dancers who spend so much of their time on their feet. Sheu said runners are at increased risk if they aren’t training properly or are running on surfaces that are bad for shock absorption because they are too hard or uneven. “The duration of training also See SHIN SPLINTS on page 14

Read simplifying

Many athletes find themselves battling shin splints which can be quite painful.

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September 28, 2016 • North County Outlook

How to ensure a good night’s sleep

dequate sleep is an essential element of a healthy lifestyle. But as beneficial as a good night’s rest is, restful sleep is proving elusive for millions of people across the globe. According to the American Academy of Sleep Medicine, 10 percent of adults in the United States have a chronic insomnia disorder. That translates to roughly 32 million people in the United States alone who struggle to fall asleep or stay asleep at least three times per week for at least three months. Sufficient sleep boosts energy levels and makes it easier to focus and concentrate, while insomnia contributes to poor memory, disturbs mood and leads to daytime sleepiness. But insomnia is not just harmful to individuals. The AASM notes that researchers estimate that insomnia

costs an estimated $63 billion in lost work performance each year in the U.S. Combating insomnia is no small task, but the following healthy sleep habits may help men and women overcome their bouts of insomnia and get more restful sleep. Avoid too many beverages before bedtime. Drinking water or beverages that include caffeine or alcohol too close to bedtime can interrupt sleep or make it difficult to fall asleep. Too much water before going to bed may lead to nightly bathroom breaks that interrupt your sleep. Along those same lines, alcohol consumed too close to bedtime may make it easy to fall asleep fast, but you’re likely to wake up once the effects of the alcohol wear off, which can be very soon after your head hits the pillow. In addition, avoid caffeinated

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Adequate sleep is an essential element of a healthy lifestyle, yet many people struggle to fall or stay asleep.

Get out of bed if you can’t fall asleep. The AASM recommends getting out of bed if you haven’t fallen asleep within 20 minutes of lying down. The longer you lay in bed without falling asleep, the more likely you are to dwell on your sleeping problems.

beverages in the late afternoon or evening, as caffeine stimulates the central nervous system and may compromise your ability to fall asleep. Nicotine also serves as a stimulant, so smokers fighting insomnia should avoid tobacco products in the hours before they plan to go to bed. The best nature and science can provide. 100% satisfaction guaranteed. Vitamins Minerals • Herbs Nutrition Skin Therapy Weight Loss Anti-Aging Household Cleaners Personal Care Childrens Products

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North County Outlook • September 28, 2016

Preventing prescription mismanagement

edication management is an important issue for seniors and their families. Failure to properly manage medications can threaten the lives of seniors, highlighting the emphasis families must place on ensuring seniors take their medications in strict adherence to their physicians’ instructions. Polypharmacy, or the taking of multiple medications for different conditions, can be a potential health hazard for the thousands of seniors who must manage health conditions with prescription drugs. Harmful drug interactions are a result of the confusion that can arise when seniors take multiple medications at the same time. The American Society of Health-System Pharmacists estimates that more than 34 percent of senior citizens are prescribed

medications by more than one physician, and 72 percent use medications they were prescribed more than six months prior. Many people also have begun “pharmacy shopping” to save money. According to a study published in 2010 in American Nurse Today, 44 percent of men and 57 percent of women older than age 65 take five or more medications per week, with some taking as many as 10. Medication confusion is one risk, but older adults also metabolize medications differently than young people. As a result, they may be more susceptible to overdose or other ill effects. Families looking to help seniors effectively manage their medications should consider the following tips. Understand why each medication is being prescribed. Kevin Bingham, a pharmacist at

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Failure to properly manage your prescription medication could be life threatening so it is important to follow all instructions carefully.

Skagit Regional Health, said that the biggest problem is that patients don’t take the time to understand what each medication does. “The single biggest thing, I would say, is that patients should be involved in their own health,” he said. “I get some patients who don’t know what they’re

medications are, they just need ‘the pink ones.’ You should understand why you’re taking these pills, ask questions,” he said. Ask your pharmacist and doctor to explain why each medication is prescribed. This information should be printed on the prescription See MANAGE on page 17

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Cut the costs of your prescriptions

he costs of filling prescriptions is simply too big to bear for many people, even now that the Affordable Care Act has greatly reduced the amount of people who are uninsured. A survey from the Commonwealth Fund found that 35 million people in America failed to fill a prescription in 2014 because of the cost of the medication. That figure represents an improvement from 2010, when 48 million people did not fill their prescriptions due to the costs of those medications,

but it still serves to highlight a need many people have to cut the costs of their medicine. Though people who cannot afford to fill their prescriptions often feel helpless, there are a handful of ways they can cut the costs of their medications and start feeling better. Discuss changes with your physician. Perhaps the simplest way to cut prescription costs is to discuss medication options See COST on page 16

The costs of filling prescriptions is a burden for many people.

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North County Outlook • September 28, 2016

Get fit the smart way

xercise is an important component of a healthy lifestyle. Many people establish bold fitness goals with a mind toward getting in shape. It’s tempting to jump right in, especially when friends or relatives reach their own fitness goals. However, inactive men and women risk injury when diving right in and not taking a gradual approach to fitness and weight loss regimens. To reap the most rewards from exercise, take the proper precautions and follow these guidelines. Speak with your doctor before beginning an exercise regimen. Get medical clearance before you begin a new exercise regimen, especially if you have any preexisting medical conditions. Your doctor may suggest certain modifications that can reduce strain on certain parts of the body or advise you on the most effective activities for people with your condition. Healthy individuals may be cleared outright and can begin their fitness regimens immediately. It’s also wise to inform doctors of fitness plans and goals so they can help track your progress. Don’t eat heavy meals

before exercising. Avoid large meals before engaging in strenuous physical activity. A light, healthy snack gives you a little fuel without affecting your ability to exercise. After eating, the body diverts blood flow to the gastrointestinal tract to aid with digestion. Exercising while this blood flow is centralized in the gastrointestinal tract may cause muscle cramps or generalized weakness. Nutrition experts at the University of California, Los Angeles, say that people who exercise strenuously on a full stomach also may experience reflux, hiccups, nausea, and vomiting. Wait at least an hour after eating full meals to exercise. Warm up. It’s important to warm up muscles before beginning a workout. Stretches, light movements and range of motion exercises can improve flexibility and prepare the body for more to come. You should incorporate a range of movement exercises in warming up, said Cheryl Guthrie, a trainer at the Stillaguamish Athletic Club. “The purpose is to See FIT on page 18

Staying motivated and avoiding injury can help people get in shape and maintain healthy lifestyles for years to come.

September 28, 2016 • North County Outlook

Omega-3 powerhouses for your diet

mega-3 fatty acids are a group of polyunsaturated fatty acids that play an important role in relation to many functions of the body. “These [omega-3 fatty acids] are just a good overall part of the diet,” said Roger Miller, owner of Arlington Health Foods. The fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two well-known parts of omega-3 fatty acids and they are found in fatty seafood, such as tuna,

salmon and some shellfish. “Fish and flaxseed are some of the best sources,” said Miller. “You want to be wary of farmed fish,” sometimes they may not have as much Omega-3 fatty acids as naturally caught fish. These fatty acids may be added to different foods as well, including dairy products and infant formulas. EPA helps keep people healthy, specifically with their cardiovascular and See OMEGA-3 on page 21

Fish is a good source of Omega-3 fatty acids in your diet.

Probiotics are part of nutritious diet

he microorganisms known as probiotics, which are found in certain foods, can help improve your stomach and overall health. Probiotics are living microorganisms found in certain foods, most notably yogurt and kefir. They also may be found in products that are not taken orally, such as skin creams. The most important part of them are that “they really help control the gut environment,” said Roger Miller, owner of Arlington Health Foods. “There’s good bacteria and bad bacteria in there,” but it helps out the stomach area when you eat probiotics, he said. Probiotics help

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North County Outlook â&#x20AC;¢ September 28, 2016

September 28, 2016 • North County Outlook

Snacks that keep up a low-calorie diet

nacking may not seem like part of a healthy diet, but the right snacks can help men and women fight midday hunger without contributing to unwanted weight gain. The following low-calorie snacks won’t compromise adults’ efforts to maintain healthy weights, and they might prove useful as men and women look for that extra boost during the day. 1. Popcorn: Popcorn is low in calories and a good

source of dietary fiber. Popcorn also is high in polyphenols, which are antioxidants that have been linked to reductions in heart disease and certain cancers. The snack is a quick and easy one, said Emily Countryman, owner of the Ideal Wellness weight loss clinic in Marysville. “I would recommend airpopped popcorn over the See SNACKS on page 19

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Popcorn is a good snack as it is low in calories and is a good source of dietary fiber.

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North County Outlook • September 28, 2016

Your vision may change as you age

s a person gets older certain bodily changes are to be expected. For example, muscle tone may diminish and bones can become more fragile as we age. Exercise and healthy eating may be able to stave off some of the effects of aging, but avoiding vision problems may require some additional effort. Vision naturally diminishes as we age, but not all vision changes are related to aging. Many natural changes are not severe and may only require a minor adjustment in prescription glasses or contact lenses. Improved lighting or bigger print may help remedy other issues, including blurry text. However, certain conditions that people blame on getting older really may be hereditary or a byproduct of an illness. There’s a difference between changes that are the result of aging and those that are not. Recognizing the differences can help individuals get the treatment necessary to prevent permanent eye damage. Age-related changes Difficulty seeing clearly for reading and close work is one of the most common age-related vision issues. This condition can begin as early as age 40 and worsen as a person gets older. Variation in the eyes’ ability to focus properly is called presbyopia, and it will worsen over time. Other normal signs of aging include problems with glare from headlights or the sun. Lens changes in the eye can cause light to be scattered rather than focused on the retina. This leads to more glare. In dim conditions, a person may find he or she needs more light to see well. That’s because muscles that control pupil size and reaction to light lose some strength.

Not all vision problems are directly correlated to aging. Adults should speak with their eye doctors about any problems they may be having.

Changes in color perception also may begin. The normally clear lens of the eye can discolor, making it difficult to distinguish between certain hues. Conditions not directly tied to aging Certain eye disorders may become more prevalent as a person gets older, but that does not mean they are a byproduct of aging. Macular degeneration, which causes spotty loss of detail or sudden and severe loss of central vision, may occur. This condition is a result of damage to the macula, the central part of the retina responsible for detail, color and daylight vision. Risk factors for macular degeneration include high cholesterol, diabetes, smoking, and untreated high

blood pressure. Poor circulation to the retina is the most common cause of macular degeneration. Glaucoma is another condition linked to aging. Glaucoma is caused by damage to the optic nerve by fluid pressure inside the eye. Patients with glaucoma typically do not exhibit early symptoms. Glaucoma is only detectable through routine vision examinations. According to the Mayo Clinic, about half of all 65-year-old Americans have some degree of cataract formation in their eyes. People who have cataracts may think they’re an unavoidable part of getting older. While aging may increase the risk of getting See VISION on page 20

September 28, 2016 • North County Outlook

MOTIVATED Continued from page 4

you switch things up. If you find your daily workouts taking a turn toward the mundane, switch up your routine by changing exercises or signing up for classes that interest you. Find healthy seasonal foods. Many people prefer to buy locally sourced and/or in-season foods, recognizing the positive impact that such dietary habits can have on the environment. That commitment to

buying healthy, locally grown foods can be tested as the seasons change and the offerings at your local market change along with them. Educate yourself about which foods are in-season in your area throughout the year, opting for the most nutritious foods you can find. Buying inseason foods saves you money, and you will also feel good about staying on a nutritious, eco-friendly track. Join an exercise group or sports league. The buddy system is

SHIN SPLINTS Continued from page 5

increases the risk,” he said. “The literature says those who run more than 20 miles a week are at an increased risk. Although this is highly variable with the individual, and depends on how conditioned the runner is.” The Mayo Clinic says shin splints are caused by repetitive stress on the shinbone and connective tissues that attach muscles to the bone. Shin splints typically appear when there is a sudden increase in distance or intensity of a workout schedule. Shin splints are characterized by tenderness, swelling, soreness, and/ or pain along the inner part of the lower leg. While the pain may stop when the body stops exercising, eventually that pain can transform into continuous pain. Many cases of shin splints can be alleviated through rest, icing and other self-care methods. Although there are

an effective way to stay committed to a fitness regimen, but if you cannot find a friend or family member to brave cold winter treks to the gym with you, then consider joining an exercise group or competitive sports league. Fuentes said that everybody misses a workout or two eventually, but a support network helps you keep going. “Everybody flakes at some point and it makes a world of difference having a team that goes through the process with you … when one of them feels weak or

surgical solutions, most patients and doctors prefer non-surgical options when available, said Sheu. Usually the simplest remedy is limiting activity and running and decreasing the distance and intensity of the workout by 50 percent, he said. “Most patients respond well and eventually recover by just changing their activity level.” Wearing proper footwear and modifying exercise routines can help ensure that shin splints are not a recurring problem. Sheu said that some medical studies say to change shoes every 250 to 500 miles run in them. “Even if they don’t look worn out, they still lose their ability to absorb shocks,” he said, which is the important part for preventing shin splints. Should shin splints not clear up on their own, or if over-the-counter pain relievers prove ineffective at managing pain, then athletes should contact their physicians. Sheu said there are related problems that can

stops coming the rest will pick up on that and help that person get back on track, a team will help each other because they are only as strong as their weakest link,” he said. As summer turns to autumn, join a road runner’s club to motivate you to run. When harsh weather makes running outdoors too difficult, sign up for a winter sports league. Such groups or leagues get you off the couch and provide great opportunities to meet likeminded men and women who have made their own commitments to staying fit.

Wearing proper footwear and modifying your exercise routines can help ensure that shin splints are not a recurring problem.

seem like shin splints, but are not, so working with your doctor can help determine the exact cause of the pain.

North County Outlook • September 28, 2016

SLEEP Continued from page 6

If you need to get out of bed, spend some quiet time reading a book in another room before returning to bed. Dim the lights inside your home. Two to three hours before bedtime, dim the lights in your home. Dim lighting signals to your brain that it should begin making melatonin, a hormone that is closely associated with sleep. Eliminate potentially distracting sounds. A poor sleep environment can contribute to insomnia, and distracting sounds can make it hard to fall asleep. Fix distractions such as leaky

faucets and close bedroom windows if nearby traffic is compromising your ability to fall asleep at night. If necessary, use a white noise machine that blocks out distractions but contributes to a consistent sleep environment. Use your bed only for sleep and sex. Resist the temptation to finish watching a movie, television show or ballgame in bed, using your bed only for sleep and sex. If you grow accustomed to working in bed or watching television in bed, you may have trouble falling asleep once you turn the lights off and close your eyes. More information about combatting insomnia is available at www. sleepeducation.org.

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Did You Know? A prediabetes diagnosis means you have higher than normal blood glucose levels, but not high enough to be considered diabetic. Excessive glucose in the blood can damage the body over time, and those diagnosed with prediabetes are at risk for developing type 2 diabetes, heart disease and stroke. According to the National Institute of Diabetes and Digestive and Kidney Diseases, the majority of people with prediabetes do not have any symptoms. The condition is typically revealed after blood tests indicate blood glucose levels are higher than normal. Being overweight and living an inactive lifestyle are two of the biggest risk factors for prediabetes, and doctors may recommend that men and women 45 and older, especially those who are overweight, be tested for prediabetes. Those who have been diagnosed with prediabetes will not necessarily develop diabetes down the road. In fact, the NIDDK notes that men and women who lose at least 5 to 10 percent of their starting weight can prevent or delay the onset of diabetes and may even be able to reverse prediabetes.

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COST Continued from page 8

with your physician. Brandname drugs are typically more expensive than generic alternatives, so speak with your physician about generic drugs or less costly brand-name drugs that may treat your condition as well as expensive brand-name drugs do. Consider Patient Assistance Programs. Sometimes referred to as “Pharmaceutical Assistance Programs,” Patient Assistance Programs, or PAPs, can greatly reduce the burden of prescription

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MANAGE Continued from page 7

label. Some drugs designed for one symptom may actually be used to treat other issues as well. Bingham says not to rely on the appearance of the pill and not to assume that pills that look different are not the same, or to assume that pills that look the same are actually the same. “There can be many different shapes and colors for the same medication now, and frequently people will take duplicates by making the mistake of assuming they’re different,” he said. Keep a running list of medications. “Make your own little sheet of the medications, that way when they go to the doctor they’ll be able to be accurate,” said Bingham. He recommends including the information about what each medication does. You can then provide a copy to any new doctors you visit and any new pharmacies you patronize. This can also help reduce confusion around medicines that have different names, which happens when a patient is prescribed a generic name prescription and a brand name prescription, said Bingham. “Sometimes I think the medical community gives too much credit to patients

… the industry is just like mechanics or any other, people start talking in their own jargon,” he said. Use pill sorters. Medication sorters can keep medications organized and eliminate some of the personal error in medication management. The boxes or sorters “helps people keep track of what they’re supposed to be taking,” said Bingham. It also helps patients remember to take their pills every day. “Sometimes we will get people who come in for a refill of something they’re supposed to take every day and they’ll be like eight days off,” he said. Organizers have daily slots and may also differentiate between nighttime and daytime medications. Smartphone apps are also available to help remind people of medication they’re supposed to take. Asking your doctor for other options is another way that could help. “If a patient is on a two per day or three per day med, they can also ask if there’s once a day or time-release options to help them better remember,” said Bingham. Ask for help. Some seniors may benefit from friendly reminders from a loved one regarding when to take certain medications, especially if they need to take multiple

doses throughout the day. Cognitively impaired seniors may require the services of a visiting nurse or another caregiver. Recognize that not all medications are right for seniors. The American Geriatrics Society maintains a list of medications that older adults should avoid or take with extreme caution. Some drugs pose

a high risk of side effects or interactions, while others are less effective. Discuss alternatives with your physician if you are prescribed one of these medications. Keep a medication diary. Record any side effects that occur and how the medications make you feel. Always bring up issues promptly with a doctor.

Did You Know? The Internet has made it easier than ever before to access information quickly. But people who look to the Internet for answers to their medical questions may be doing themselves more harm than good. A 2013 study from the Pew Research Center found that one-third of study participants had gone online to diagnose a medical condition. While the Internet can be a valuable resource, self-diagnosing medical conditions can be dangerous, as the risk of misdiagnosing signs or symptoms is considerable. But misdiagnosis is not the only potential problem of relying on the Internet instead of certified physicians for medical advice. “Cyberchondria” is a term used to describe the unfounded escalation of concerns about certain symptoms a person might be experiencing. These unfounded concerns escalate as individuals search for and read information about their symptoms online. In fact, a 2008 Microsoft analysis of online search patterns found that one-third of the hundreds of thousands of people examined in the analysis tended to escalate their medical-related searches, potentially turning relatively minor medical conditions into something far worse, all without consulting a doctor. Men and women concerned about symptoms or medical problems should resist the temptation to self-diagnose online and should book an appointment with their physicians instead.

September 28, 2016 • North County Outlook

FIT Continued from page 9

increase circulation and increase the core temperature of the body,” she said. “It really gets the muscles ready for movement,” she said. Warming up also reduces the risk of injury. If muscles aren’t fully stretched and warm, injuries like strains and tendon tears may occur. Take the time to warm up; otherwise, you may find yourself on the sidelines. Wear the appropriate equipment. Invest in quality athletic shoes and other equipment made for the activity you will be performing. The right equipment can help prevent injury. Athletic shoes that fail to provide adequate support can increase your risk of injury. Good shoes do not have to cost a fortune, as there are plenty of brands that will work quite well. If you need suggestions, discuss your exercise regimen and goals with a podiatrist or orthopedist. Orthotic inserts can be used to modify footwear and provide additional support. You also may need equipment specific to a given activity. For example, wrist supports and

quality gloves are essential for kickboxing classes. Speak with a trainer or gym employee if you need assistance. Lots of important equipment can also be bought for your home, said Guthrie, including resistant tubing which is good for strength training and stability balls, which are good for stretching, she said. Take weather into consideration. Ice, snow, rain, and wind can make jogging or other outdoor activities more challenging, if not dangerous. Always exercise caution when your workout regimen involves exercising outdoors. Stay indoors if you see thunder and lightning. Stay hydrated. The Better Health Channel of the Victoria State Government says a person can lose around one and a half liters of fluid for every hour of exercise. Drink water before, during and after each exercise session. If you need water while exercising, take small sips. Be aware of your body. Take notice of how you feel. If something doesn’t feel just right, then stop immediately, rest and/or seek medical attention. Pace yourself and take the time to rest. Don’t try to do everything all at once. “If somebody has not been working

It’s important to warm up muscles before beginning a workout.

out I encourage them to ease into it,” said Guthrie. Slowly build up your durability and stamina by gradually increasing the intensity of your workouts. Give yourself time to recover between workouts as well. Starting with small intervals is a great way to start, said Guthrie. She gives the example of walking for four minutes then running for 30 seconds “and as you keep going gradually increase the running time and decrease the walking time,” she said.

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North County Outlook • September 28, 2016

SNACKS Continued from page 12

movie theater kind,” she said. Avoid adding salt or butter or purchasing premade popcorn that is heavy on both, as both ingredients can compromise the health benefits of popcorn. Countryman also recommends portioning out the snack ahead of time. “This is an easy one to overeat on,” she said. 2. Nonfat Greek yogurt: Though it’s not as low in calories as popcorn, nonfat Greek yogurt is still a lowcalorie snack. Countryman said it’s a great snacking option and a “really good source of protein.” Nonfat Greek yogurt may have as much as two times the amount of protein as traditional yogurts, and that’s beneficial because protein helps you feel full longer, which should help you maintain a healthy weight and avoid overeating. Nonfat Greek yogurt also tends to have less sugar than traditional yogurts, and its creamy texture gives many people the impression that they are eating something decadent. Countryman said that greek yogurts are trendy right now, so when purchasing some make sure to read the label. “Even if it says ‘greek,’ make sure it’s not loaded with sugar,” she said. 3. Hummus: Made primarily from ground chickpeas, hummus is a protein- and fiber-rich snack that has been linked to a host of health benefits, including a reduced risk for heart disease and certain types of cancers. This is another snack that is easy to overeat on, said Countryman, so she recommends looking at following the serving sizes.

Grapes are a good source of vitamin K and are loaded with antioxidants.

Dip vegetables such as baby carrots into hummus, and you’ll have a low-calorie snack that’s also high in vitamin A and beta carotene. “If you’re trying to get your kid to eat vegetables, it can really help by giving them something to dip their carrots or other vegetables into,” said Countryman. 4. Pistachios: Many people might read the labels of pistachios and be turned off by the fat content, but pistachios are low in saturated fat and high in protein, and a couple dozen pistachios may only amount to about 95 calories. “They’re not super high in fat as far as snacks go,” said Countryman. She recommends purchasing unsalted pistachios and eating them raw. Pistachios are also good for not overeating “because it takes work to open the shells which slows down your eating,” said Countryman.

5. Grapes: Grapes might not be as popular as potato chips or other widely available snacks, but they are great sources of vitamin K and are loaded with antioxidants. They are also an easy snack that doesn’t require utensils, said Countryman. Grapes are loaded with water, making them a filling snack that can help men and women avoid dehydration. According to the U.S. Food and Drug Administration, one cup of grapes can provide as much as 5 percent of the recommended daily value of dietary fiber despite containing just over 100 calories. This is another snack not to overeat, said Countryman, who addedthat although fruit sugars are better than other kinds of sugars, you can still get more sugar than your body needs.

September 28, 2016 • North County Outlook

VISION Continued from page 13

cataracts, according to Lighthouse International its true cause is unknown. Other risks include long-term exposure to the sun’s rays, high cholesterol, diabetes, smoking, and eye injury. Illnesses like diabetes can affect eyesight in many different ways. Proper treatment for diabetes and management of the condition can prevent a number of eye disorders. Adults should not assume all vision changes are a direct result of getting older. Annual vision examinations by qualified eye doctors can pinpoint the cause of problems and find treatment options that are successful.

Did You Know? According to the World Health Organization, tobacco kills up to half its users, annually killing roughly six million people each year. The WHO notes that more than five million of those deaths are the result of direct tobacco use, while more than 600,000 deaths can be attributed to non-smokers being exposed to secondhand smoke. While many in the United States may understand the threat that smoking poses to their overall health, the WHO notes that studies indicate knowledge about the specific health risks of tobacco use is not widespread. A 2009 survey of smokers in China found that less than 40 percent of smokers knew that smoking tobacco causes coronary heart disease, while only 27 percent were aware of the link between smoking and stroke. It’s also important that smokers recognize that cigarettes once characterized as “light” or “low tar” are not healthier than more traditional cigarettes. While the US Food and Drug Administration

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has banned the use of such terms in cigarette sales within the United States, smokers traveling or living overseas should be mindful that other countries may not operate under such restrictions. In addition, the American Cancer Society notes that there is no proof that cigarettes sold as “all natural” and marketed as having no chemicals or additives are any safer than traditional cigarettes and that the best way for men, women and children to avoid the dangers of tobacco is to never smoke or to quit immediately.

North County Outlook • September 28, 2016

PROBIOTICS Continued from page 10

improve the good bacteria in there. One of the best ways that they help is that probiotics can keep the immune system healthy, said Miller. About 80 percent of our immune system is in the gut, he said, because it’s the area that absorbs the food we eat, so keeping the gut well helps keep the entire body healthy. Probiotics can also help people combat gastrointestinal distress.

Some probiotics can help prevent diarrhea that occurs as a side effect from antibiotics, and they may also be beneficial to those who suffer from irritable bowel syndrome and conditions that affect the gastrointestinal tract. Probiotics may be concentrated in dietary supplements as well. According to the National Center for Complementary and Integrative Health, probiotics are healthy bacteria that help bodies to function properly by aiding in the digestion of food. Probiotics also

OMEGA-3 Continued from page 10

joint pain, said Miller. Studies have shown that diets rich in Omega-3s may reduce a person’s risk for heart disease. Omega-3s have been associated with lower triglyceride levels, which can contribute to heart health. Consuming seafood or fish oil supplements also may be helpful in curbing the joint pain and stiffness associated with rheumatoid arthritis. The DHA in omega-3 fatty acids give other benefits. “DHA helps keep the brain healthy and can prevent memory problems and other issues,” said Miller. DHA may promote neurological health that can ward off depression and anxiety and may help people with ADHD manage their symptoms. Omega-3s also are crucial in the development of brain health for young children, which may translate into decreased risk of developmental delay and improved communication and social skills.

destroy disease-causing microorganisms. Researchers have studied probiotics to determine their potential role in people’s personal health. Preliminary data suggests that probiotics can be useful in helping with stomach upset from infections and taking antibiotics. Probiotics are also being examined to determine if they can be used to combat allergic disorders, such as hay fever or eczema. Probiotics also may be useful in the fight against oral health

problems that stem from bacteria, like periodontal disease. Researchers also are looking into whether probiotics can be useful in treating the common cold or reducing the severity of the flu. The Mayo Clinic says side effects to probiotics are rare, and many healthy adults can safely add probiotic-heavy foods or probiotic supplements to their diets. But before including probiotics in your diet, speak with your doctor to make sure there will be no drug interactions or other adverse side effects.

Did You Know? The Centers for Disease Control and Prevention say that roughly 30 percent of the population complains of chronic back pain in a given year. Lower back pain is a problem that plagues millions of people and can lead to lost hours of work, poor quality of life and reduced mobility. In fact, according to Global Burden of Disease 2010, low back pain is the single leading cause of disability worldwide. People spend around $50 billion each year on back pain treatments. One solution to back pain is to consult with a chiropractor. The American Chiropractic Association says chiropractic spinal manipulation is a safe and effective pain treatment. It also can help return mobility and flexibility to the back. With addiction to pain medications such a prevalent problem in both the United States and Canada, chiropractic care may be a good first step to alleviate pain and discomfort in the back.

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