Spring 2021 Healthy Living by The North County Outlook

Spring Issue

May 26th, 2021

HEALTHY A Special Supplement to the

utlook

Real People. Real Life.

How exercise can help you Live Longer

Easy ways to Keep Your Immune System Strong

The many ways Walking Benefits Your Body

Marysville • Arlington • Smokey Point • Quil Ceda Village • Tulalip

North County Outlook • May 26, 2021 HEALTHY

HEALTHY 4

The many ways walking benefits your body

exercise 6 How can help you live longer

Easy ways to keep your immune system strong

Foods can positively affect your mood

Tips for coping as a family caregiver

Risk factors for childhood obesity

Publisher . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Sue Stevenson Editor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Scott Frank Staff Writers. . . . . . . . . . . . Christopher Andersson, Nathan Whalen Display Ad Sales. . . . . . . . . . . . , Carole Estenson, Brittney Tuengel Graphic Design ��Christina Poisal Office Manager. . . . . . . . . . . . . . . . . . . . . . Leah Hughes-Anderson

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Real People. Real Life.

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May 26, 2021 • North County Outlook

The many ways walking benefits your body

ife changed dramatically in 2020. When the World Health Organization declared a COVID-19 pandemic in March 2020, hundreds of millions of people across the globe were forced to change how they go about their daily lives, including how they exercise. Health-conscious adults accustomed to exercising at local gyms had to find new ways to exercise in the wake of the pandemic. Many gyms were forced to close in areas hit hard by COVID-19, and that left many people without access to fitness equipment like weights and cardiovascular machines. Resilient men and women soon found ways to exercise, and many of them

embraced walking. “Walking is beneficial physically and psychologically,” said Dawnell Kelly, virtual coach director for Ideal Wellness, which provides weight loss and wellness coaching from its location in Smokey Point. She added that walking is an activity that is low impact and can be done without the help of a personal trainer. “It’s easy to implement, especially if you have a sedentary job.” People can see benefits from walking 15 to 20 minutes, four-tofive times a week, Kelly said. Though walking might not provide the same level of intensity See IMMUNE on page 11

Walking on a regular basis has many healthy benefits.

North County Outlook • May 26, 2021 HEALTHY

Eating the right foods can positively affect your mood.

Foods can positively affect your mood

o one is immune to the occasional bad mood. Whether it’s the weather, waking up on the wrong side of the bed or another variable, various factors can have an adverse effect on a person’s mood. Food is one factor that can have a positive effect on mood. Certain foods have been found to positively affect mood, so incorporating them into your diet may help you stay positive even on those days when you get up on the wrong side of the bed. “These are foods where there is no crash afterward,” said Michelle Smith, owner of Sensibly Sprouted, which has a location in Smokey Point. Often people turn to foods that have simple sugars and they might feel good for a moment afterward, but nine times out of 10 there’s going to be a crash.

Foods that can be beneficial to mood have several things in common, Smith said. “These tend to be whole foods that are fulfilling, satiating and satisfying,” Smith said. They can be a rich source of magnesium, which is a nutrient tied to relaxation, and can help lower stress and anxiety. They are a great source of B vitamins, which help with the making and regulating of neurotransmitters that help regulate mood. Fatty fish: A study from British researchers published in the Archives of General Psychiatry found that a daily dose of an omega-3 fatty acid called eicosapentaenoic acid, or EPA, helped patients with depression to significantly reduce their feelings of sadness and pessimism. Hackensack Meridian See MOOD on page 12

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May 26, 2021 • North County Outlook

HEALTHY

How exercise can help you live longer

here are many reasons to get in shape. Weight loss is a prime motivator, as is reversing a negative health effect such as high cholesterol or increased diabetes risk. Routine exercise also can improve life expectancy. WebMD says exercise keeps the body and brain healthy. That’s why exercise should be an important component of daily life no matter one’s age. Fitness is part of the six components of holistic living, said Leanne Christie, owner of My Body Mind

Fitness, which is located in Arlington. The others being thoughts and emotions, breathing, hydration, sleep/ rest and recovery, nutrition, and fitness. Cardiorespiratory fitness Many health experts say that cardiorespiratory fitness may be just as valuable a metric to determine overall health as blood pressure and lipid levels. People with a high aerobic capacity can deliver oxygen to tissues and cells efficiently to fuel exercise, according to data published in 2014 in the journal Aging & Disease. In a study

involving 11,335 women, researchers compared V02 max, also known as aerobic capacity, in women with mortality data. Women who were fit from a cardiovascular perspective had a lower death rate from all causes, irrespective of the women’s weight. Christie said exercise helps maintain a healthy weight, improves the body’s ability to produce oxygen and helps regulate the ability to work and rest. “Get outside as much as you can,” Christie said. People who spend a lot of time in nature have a 5

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percent lower body weight. Manage stress and mood Exercise has direct stress-busting benefits that can promote longevity. “Exercising releases endorphins into our system,” Christie said, which helps people feel good. In addition, exercise can imitate the effects of stress, helping the body adjust its flight or fight response accordingly, and help them cope with mildly stressful situations. While engaged in exercise, people may forget about their problems as they are focused on the activity at hand. Christie said high levels of stress can lead to chronic diseases and increased blood pressure. Exercise helps take our mind off stress and helps with selfconfidence. Improve bone health Strength training and physical activity can stave off the effects of frailty and osteoporosis, which affects

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North County Outlook • May 26, 2021 HEALTHY

Tips for coping as a family caregiver

ndividuals are born into the world requiring the care of their parents and other adult guardians to grow and thrive. These adult children, in turn, may end up providing care when their parents reach senior age or face an illness or disability. More often it’s not a choice for someone to become a caregiver for a loved one, which can happen from a sudden situation or a gradual decline, said Cole Caplan, direct services supervisor for Snohomish County Human Services Long-Term Care and aging. “They feel a responsibility for a loved one,” Caplan said. An estimated 43.5 million adults in the United States have provided unpaid care to an adult or a child in the prior 12 months, according to the National Alliance for Caregiving and AARP Public Policy Institute. It’s not uncommon for caregivers of any age to feel stressed and burned out by the demands of caregiving. “Keep in mind your health is important, too,” Caplan said. Self-care can be as important or more important as the person being cared for. Having a support system of family and friends is very important. “If those systems can be put in place early on,

that can help,” Caplan said. An honest question to ask is who the best person is to help care for a loved one. The Mayo Clinic says people who experience caregiver stress can be vulnerable to changes in their own health. Some signs of caregiver stress include: n Feeling overwhelmed or constantly worried. n Feeling tired most of the time. n Gaining or losing a lot of weight. n Becoming easily irritated or angry. n Losing interest in activities you used to enjoy. n Having frequent headaches, bodily pain or other physical problems. To avoid the potential pitfalls of caregiver stress, individuals should always put their needs first and find ways to alleviate the added stress of caring for a loved one. The following suggestions are just a start. Don’t strive for perfection It isn’t possible to maintain a patient attitude and get everything done perfectly each and every day. People are not perfect and mistakes will be made. Do not punish yourself if you lash out or simply need a break. Eat healthy As anyone who has dealt with a hungry toddler can attest, failure to eat well and frequently can result in an emotional meltdown. Be

sure to always make time for nutritious meals. This will help keep up energy stores and enable you to better cope with caregiver stress. Pay attention to mood changes Anxiety or depression can sneak up on you when you least expect it. Ask for help if you feel your tasks are becoming too overwhelming. Seek the help of a doctor if changes in mood, sleeping patterns, appetite, and the like become noticeable. Also, observe if someone

has a change in the pattern of their daily routine or if they have stopped doing some of their normal activities, Caplan said. “I really encourage family members to ask for help,” Caplan said. “People really try to keep the burden in the home.” Take frequent breaks Getting a break from caregiving and setting aside time for yourself can increase patience levels and the ability to bounce See CAREGIVERS on page 14

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May 26, 2021 • North County Outlook

Easy ways to keep your immune system strong

he immune system is a powerful component of the human body. The immune system recognizes when viruses, bacteria and other foreign invaders enter or compromise the body, and then takes action to prevent illnesses from taking over. The average person can help his or her immune system do its job more effectively by making the immune system as strong as it can be. Harvard Medical School says diet, exercise, age, and psychological stress may affect immune system response. Certain lifestyle choices can promote a strong immune system. n Get adequate sleep. Doctors believe sleep and immunity are closely tied. A study of 164 healthy adults published by the National Institutes of Health found those who slept fewer than six hours each night were more likely to catch a cold than people who slept for more than six hours. Aim for adequate rest each night to keep your body in top form. “Adequate sleep and duration helps the immune system develop,” said Rico Romano, a general internal medicine physician with Kaiser Permanente in Smokey Point. Sleep helps reset the immune system and cells start learning how to fight an infection. He added that sleep and the immune system are related. He said the body will naturally fall asleep and encouraged people to sleep in a dark, comfortable room that is only used for sleep. Avoid anything stimulating two-to-three hours before bedtime and to set a time to go to sleep and maintain that scheduled time. n Increase your intake of fruits and vegetables. Fruits and vegetables supply the powerhouse antioxidants that are essential for protecting a body against free radicals.

Free radicals may play a role in heart disease, cancer and other diseases. Serve fruits and/or vegetables with every meal to ensure you’re getting enough antioxidant-rich foods. n Consume fiber and fermented foods. Fiber can help feed the gut microbiome, which is linked to a robust immune system. The microbiome also may prevent harmful pathogens from entering the body through the digestive tract. Data also suggests that eating more fermented foods can further strengthen and populate healthy bacteria in the gut. Romano recommended that people should vary the types of fruits, vegetables, fermented foods and fiber. “I just try eating what’s in season,” Romano said adding it’s good for health and it is good for the community. He recommended limiting consumption of cured meats and sugary foods too. n Exercise regularly. Aim for 30 minutes of moderate exercise per day, advises the American Heart Association. Thirty minutes of exercise each day can go a long way toward keeping the body healthy. Romano said exercise needs to be something that is planned, structured and repetitive. “Just physical activity by itself actually helps,” Romano said. It helps with muscle tone and with the brain’s regulation of chemicals that improve mood and sleep. Exercise also improves blood flow throughout the body. Activity could be walking and the time spent doing the physical activity should be slowly increased. Try walking five minutes and then increase the amount of time walking. n Try to minimize stress. According to Simply Psychology, when people are stressed, the

Eating more fruits and vegetables is a way to help keep your immune system strong.

immune system’s ability to fight off antigens is reduced, making people more susceptible to infections. The stress hormone corticosteroid can suppress the effectiveness of the immune system. Limiting stress through meditation and breathing exercises, or trying to remove stressors from one’s life, may help. Romano said the immune system perceives threats from the environment and deals with it the same way as a virus. Stress can cause hormones such as adrenaline to be produced in excess amounts, which can heighten the “fight, flee or freeze” response. Simple actions including the right amount of sleep, eating a varied diet of fruits and vegetables, fibers and fermented foods and regular exercise or physical activity are traditional strategies to help boost the immune system.

North County Outlook • May 26, 2021 HEALTHY

HEALTHY

May 26, 2021 • North County Outlook

Risk factors for childhood obesity

arents want their children to be as healthy as possible, but many youngsters are at serious risk for poor health. According to the Centers for Disease Control and Prevention, roughly 13.7 million children and adolescents in the United States are obese, which poses a considerable threat to their long-term health. Childhood obesity may be seen as something children will grow out of as they age and lose their baby fat. However, the CDC warns that children who are obese are more likely to develop a host of serious issues, including high blood pressure, high cholesterol, asthma, sleep apnea, and fatty liver disease. In addition, studies have shown that childhood obesity also has been linked to low selfesteem and psychological problems such as anxiety and depression. “Childhood is where we learn our basic selfcare skills that follow us through life,” said Anna Hiatt, advanced registered nurse practitioner for Skagit Regional Health – Arlington Family Medicine. Establishing habits of good nutrition and daily exercise during childhood lays the foundation for a healthy adulthood. Childhood obesity is preventable, especially

when parents learn to recognize its risk factors. Diet Poor diet is perhaps the most notable contributor to childhood obesity. Highcalorie foods can cause children to gain weight. In addition, the CDC advises against giving children sugary drinks, including fruit juices, which studies have increasingly indicated may be linked to obesity in some people. “A big issue we see is a trend toward eating foods that are convenient, inexpensive and ‘fun,’” Hiatt said. “The problem is a lot of ‘fun’ foods are foods that are high in calories, sugars, carbs and fats.” They also tend to have a lot of chemicals that require extra wear on the body to process, Hiatt said. Because young bodies are still growing and adapting to their environment, issues such as Type II Diabetes, Hypothyroidism and menstrual irregularities can develop, as well as social problems of being overweight as a child. “Children learn by watching their parents. From birth to adulthood, children learn how to live by modeling the behaviors they see around them,” Hiatt said. When parents are enthused by choosing healthy foods over fast foods or convenience foods, children tend to join

in.

Start small to change unhealthy eating habits. Find one meal a day where healthier foods can be added or switch an item for a healthier option. Change a dinner from a fast-food restaurant to have a healthy picnic at a playground, Hiatt said. Physical activity A lack of physical activity is a significant risk factor for childhood obesity. Children who do not exercise are at risk of weight gain because they do not burn as many calories as children who exercise. Parents should encourage their children to exercise each day and discourage their children from engaging in sedentary activities, like watching television or playing video games, for too long. With COVID restrictions, parents need to take a more active role in their children’s activity. “But it isn’t as hard as it sounds,” Hiatt said. Many cities have things like scouting, Boys & Girls Clubs, and organized sports and dance that are still in operation. Hiatt said that parents are leading by example, and having weekend family hikes or activities involving movement and being outdoors are great ways to teach an active lifestyle. Family The CDC notes that

children who come from families of overweight people may be more likely to gain weight. That’s especially true in households where highcalorie foods are always available and physical activity is not prioritized. Psychological factors Children who must confront personal, parental and family stress may be at an elevated risk of obesity compared to children who are shielded from such stress. That’s because some children cope with stress by overeating. “Stress is a huge factor when it comes to weight,” Hiatt said. “The problem with stress is that it creates a vicious cycle.” When a child turns to food for comfort, they can become sluggish and regret the binges which leads to a poor self-image, which Hiatt said leads to more isolation and stress, which leads to more stress eating. It becomes a repeating cycle. “The funny thing is exercise is a proven way to manage stress and is much more beneficial to lowering stress energy,” Hiatt said. Childhood obesity poses a significant threat to youngsters. That threat can be overcome when parents recognize the risk factors for childhood obesity and encourage their children to eat right and exercise every day.

North County Outlook • May 26, 2021 HEALTHY

IWALKING Continued from page 4

that fitness enthusiasts are accustomed to, the Arthritis Foundation® notes the various ways walking benefits the body. Walking protects against heart disease and stroke. Walking strengthens the heart and protects it against heart disease. The AF also notes that walking lowers blood pressure. In fact, postmenopausal women who walk just one to two miles per day can lower their blood pressure by nearly 11 points in 24 weeks, while women who walk for 30 minutes a day can reduce their risk of stroke by 20 percent. Kelly added that walking can help reduce hypertension and cholesterol and helps with joint stiffness. “It just gets the blood flowing and heart rate up.” Walking strengthens the bones. New York-based Plancher Orthopedics and Sports

Medicine notes that walking can stop the loss of bone mass for people with osteoporosis. In addition, post-menopausal women who incorporate 30 minutes of walking into their daily fitness regimens can reduce their risk of hip fractures by 40 percent. “It just helps keep you strong,” Kelly said. “It’s important to keep the body moving.” Walking engages all the major muscles, Kelly said, adding people may experience delayed onsite muscle soreness a day or two after a walk. If soreness happens, then it would be good to take a day off. Walking can extend your life. The AF notes that one study linked walking to longer life expectancy, finding that people who exercise regularly in their fifties and sixties were 35 percent less likely to die over the next eight years than people who never walked. Walking can improve mood. One study from researchers at California State University, Long

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Beach, found that the more steps people taking during the day, the better their moods were. “Walking is a mood booster when it’s done outside and not in a gym,” Kelly said. Being in nature helps clear the mind and reduce stress. Walking can lower risk for cognitive decline. Walking also has been linked to a lower risk for age-related cognitive decline. A study from the University of Virginia Health System found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia

and Alzheimer’s disease compared to men who walked less. In addition, a study from researchers at the University of California, San Francisco, found that age-related memory decline was lower among women ages 65 and older who walked 2.5 miles per day than it was among women who walked less than half a mile per week. Foot traffic increased as people were forced to find new ways such as walking to exercise during the COVID-19 pandemic. Walking is a great way to stay in shape and even provides some lesserknown benefits for people who walk each day.

HEALTHY

May 26, 2021 • North County Outlook

MOOD Continued from page 5

Health notes that fish such as salmon, albacore tuna, sardines, trout, and anchovies are rich in omega-3 fatty acids. Nuts and seeds: The minerals selenium, copper, magnesium, manganese, and zinc have all been linked to mental health, and nuts are rich in each of those minerals. Hackensack Meridian Health notes that almonds, sunflower seeds, pumpkin seeds, walnuts, and peanuts are particularly good sources of the immune systemboosting minerals zinc and magnesium. Dark, leafy greens: Dark, leafy greens like kale, spinach and collards are rich in iron and magnesium, both of which can increase serotonin levels and help reduce feelings of anxiety. Dark, leafy greens also help the body fight inflammation, which can have a positive effect on mood. Dark chocolate: Chocolate lovers may be happy to learn that dark chocolate can improve mood. A 2009 study published in the Journal of Proteome Research found that dark chocolate helped to reduce levels of the hormone cortisol, which has been linked to stress. Hackensack Meridian Health notes that, when consumed in moderation,

dark chocolate made of at least 70 percent cocoa can help people relax. Smith said dark chocolate is a rich antiinflammatory food. It also has phytonutrients that have been proven to basically improve the health of the brain. People should also be aware of the cost of eating such foods, too. Fatty fish, nuts and seeds can be high in calories and dark leafy greens can be costly. Buying frozen or growing leafy greens might be an option. Other foods can also help improve people’s mood. Smith said legumes have B vitamins and magnesium, and berries can help too. “We live in Washington where berries are plentiful. Get out and pick,” Smith said. Green tea has amino acids that can help relax and cool the body, which can reduce stress. Various foods can have beneficial effects on mood, potentially helping people to stay positive when doing so proves challenging. There are signs to look for that someone may need to adjust their diet and need help to do so. Those signs include changes in mood, feeling tired and sluggish, gastrointestinal changes, unintentional weight gain or weight loss, Smith said. “Look at diet to get the outcomes you’re looking for,” Smith said.

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North County Outlook • May 26, 2021 HEALTHY

EXERCISE Continued from page 6

bone strength. “People who are inactive are at a higher risk for weaker bones,” Christie said. She added that bones respond to the weight put on them, and resistance and weight training help. A study published in the Journal of Internal Medicine in 2017 found that hip fractures are associated with diminished quality of life and survival among the elderly. Addresses sarcopenia The health and wellness resource Healthline defines sarcopenia as the loss of muscle mass specifically

related to aging. “As people age, we fight muscle loss,” Christie said. People lose 8 percent of their muscle mass every 10 years. Doctors once considered this muscle loss inevitable, and it can affect stamina and lead to weakness. However, new indications suggest that exercise is the main treatment regimen for sarcopenia, particularly resistance training. This is designed to improve muscle strength and help balance hormone levels by turning protein into energy for older adults. Anyone who is new to exercise or someone who has worked out on a longterm basis can benefit

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CAREGIVERS Continued from page 7

back from stress. Whenever possible, have a friend or another relative step in for you so you can get a break. “Try to find opportunities to take a break,” Caplan said. “That time is not going to make itself.” He encouraged caregivers to stick to personal routines and to reach out to their personal network. Explore resources available for professional aides to come and take some of the responsibilities off of your shoulders. Caplan also highlighted some of the resources in the area that can provide help for family caregivers: n Homage – Largest provider of services in Snohomish County for older adults and people living with disabilities. Offers core programs

in food and nutrition, health and wellness, home repair, social services and transportation. For more information, go to www.homage.org. n Stilly Valley Center – Located on Smokey Point Boulevard in Arlington, provides services to seniors to enhance quality of life. Programs include health, nutrition, social services, housing, recreation, education and transportation, according to www.stillycenter.org. n Family Caregiver Support Program – County program that lists resources available to help families. For more information, go to www. snohomishcountywa.gov/966/FamilyCaregiver-Programs. n 211 – Informs people about community resources. n Washington State’s Community Living Connections – www.waclc.org. Caplan said caregivers should have realistic expectations of themselves

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and the future. “It’s a journey and it’s unique to each individual,” Caplan said.