2017 Spring Healthy Living by The North County Outlook

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HEALTHY

Overcome

Gym Intimidation Healthy Cooking Techniques Recognizing

Potentially Dangerous

household chemicals

April 2017 A Special Supplement to the

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Real People. Real Life.

North County Outlook • April 26, 2017 HEALTHY

HEALTHY 4 10 11

Overcoming gym intimidation Recognizing potentially dangerous household chemicals Healthy cooking techniques for you

5 Natural ways to relieve chronic pain 6 Eating healthy at 50 and beyond

7 Treating persistent inflammation 8 Sleep is essential to a healthy lifestyle 9 Eye exams can reveal diseases 12 The benefits of water 13

Dental hygiene and your health

Publisher . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Sue Stevenson Editor. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Scott Frank Staff Writers. . . . . . . . . . . . . . . . . Christopher Andersson, Andrew Hines, Sarah Arney Display Ad Sales. . . . . . . . . . . . . . . . . . . . Terrie McClay, Leslie Buell, Carole Estenson Directory Ad Sales �� Barry Davis Graphic Design ��Christina Poisal Office Manager. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Leah Hughes-Anderson

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April 26, 2017 • North County Outlook

Overcoming gym intimidation

egular exercise and a nutritious diet are two of the best things seniors can do to maintain their health. Exercise can delay or prevent many of the health problems associated with aging, including weak bones and feelings of fatigue. The Centers for Disease Control and Prevention says a person age 65 or older who is generally fit with no limiting health conditions should try to get two hours and 30 minutes of moderate-intensity aerobic activity per week, while also including weight training and muscle-strengthening activities in their routines on two or more days a week. Carla Gastineau, owner of the Stillaguamish Athletic Club, said there are a lot of gym activities that are well suited for older adults. “It’s just a fact that our bodies lose strength as they get older,” she said. “The best way to overcome that is strength training, and gyms provide a way to do that in a safe environment with trained professionals,” she said. Regaining strength helps people function better in day-to-day life, she said. “Seniors live, they’re not just sedentary, and that’s the goal,” said Gastineau. Individuals often find that gyms have the array of fitness equipment they need to stay healthy. But many people, including older men and women who have not exercised in some time, may be hesitant to join a gym for fear of intimidation. Some seniors may avoid machines and classes believing they will not use the apparatus properly, or that they will be judged by other gym members. Some seniors may feel like gyms do not

There are a wide range of things that will help seniors feel more comfortable at the gym.

cater to their older clientele, creating an atmosphere that is dominated by younger members and loud music. Such misconceptions are often unfounded, as many gyms welcome older members with open arms. “The environment, here and at many gyms, is very senior friendly now compared to how it has been in the past,” said Gastineau. “It used to be you that would go to the gym to look a certain way, but now there are many older people who are just trying to stay healthy,” she said. It’s not just water aerobics for seniors anymore, she said, and there are many different activities available. Even if seniors find gyms intimidating, they should still sign up

for memberships. In such situations, the following tips can help seniors shed their fears and adapt to their new gyms. n Start the process slowly. Shop around for a gym that makes you feel comfortable. Get fully informed about which classes are offered, and the benefits, if any, afforded to older members. n Get a doctor’s go-ahead. Make sure to clear exercise and gym membership with your doctor prior to purchasing a membership. He or she also may have a list of gyms where fellow senior patients have memberships. n Build up gradually. Begin See GYM on page 15

North County Outlook â&#x20AC;˘ April 26, 2017 HEALTHY

Natural ways to relieve chronic pain

hronic pain can be debilitating and interfere with daily life in various ways. Over-the-counter, antiinflammatory and analgesic drugs are some of the most widely used medications in the United States, but when such medications prove ineffective, prescription pain relievers, which can be addictive, are often a pain suffererâ&#x20AC;&#x2122;s next choice. Consumer Reports indicates that roughly 45 people per day in America die from overdoses of opioid-containing pain

medications, which include methadone, morphine, oxycodone, and hydrocodone. Prescriptions for these drugs have climbed 300 percent in the last 10 years. Although opioids can be safe when used properly to treat short-term pain, too often their usage leads to misuse and dependence, especially when they are used to treat chronic pain. For long-term pain from arthritis, research suggests that nonopioid See PAIN on page 18

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April 26, 2017 • North County Outlook

Eating healthy at 50 and beyond

balanced diet is an integral element of a healthy lifestyle for men, women and children alike. But while kids and young adults might be able to get away with an extra cheeseburger here or there, men and women approaching 50 have less leeway. “Weight control is very important,” as people age, said Deborah McGrath-Zehm, dietitian for the diabetes and nutrition program at Cascade Valley Hospital. As people become older they should begin testing their blood sugar as well. “We counsel people on diabetes and weight control and what to look for,” she said, adding that consultations are typically covered by medicare and other insurances at this time. According to the National Institute on Aging, simply counting calories without regard for the foods being consumed is not enough for men and women 50 and older to maintain their long-term health. Rather, the NIA emphasizes the importance of choosing low-calorie foods that have a lot of the nutrients

Having a balanced diet is an integral element of a healthy lifestyle, especially for those over the age of 50.

the body needs. But counting calories can be an effective and simple way to maintain a healthy weight, provided those calories are coming from nutrientrich foods. The NIA advises men and women over 50 adhere to the following daily calorie intake recommendations as they attempt to stay healthy into their golden years.

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Women n Not physically active: 1,600 calories n Somewhat active: 1,800 calories n Active lifestyle: between 2,000 and 2,200 calories Men n Not physically active: 2,000 calories See EATING on page 14

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North County Outlook • April 26, 2017 HEALTHY

Treating persistent inflammation

nflammation can affect anyone, and those who have battled it likely have nothing positive to say. But while few people may associate inflammation with something good, inflammation is actually a process by which the body’s white blood cells and the substances those cells produce protect the body from infection at the hands of bacteria, viruses and other foreign organisms. While inflammation is protective by nature, sometimes an inflammatory response is triggered by mistake. When that happens, the body’s immune system, which is designed to protect the body, begins to damage its own tissues. The resulting symptoms of this faulty immune system response may include joint pain, joint stiffness, loss of function in the joints, and swelling of the joints. None of those symptoms are comfortable, and people suffering from them may be on the lookout for ways to alleviate their pain and suffering. While anyone battling persistent inflammation should speak with their physicians to explore their treatment options, a preliminary search of how to best treat inflammation will no doubt turn up information about heat 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

Your doctor can recommend if heat or cold therapy is the best way for you to treat persistent inflammation.

therapy and cold therapy. The following breakdown should not replace a physician’s advice, but it can help patients battling inflammation better understand both treatment options. Heat therapy “Heat is typically used for a chronic condition,” said Chris Lapolla, physical therapist and director at ®

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Arlington Physical Therapy. The method works by stimulating blood flow to the area and increasing circulation, said Lapolla. Heat also can be used to combat edema, a condition characterized by an excess of fluid in the tissues of the body. See INFLAMMATION on page 16

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Sleep is essential to a healthy lifestyle

Adequate sleep is an essential element of a healthy lifestyle.

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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. 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 American Academy of Sleep Medicine 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. n 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 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. n Too much food before bedtime can also be bad for sleep. “Do not overeat. Harmful acids and restless sleep can result,” said Nick Rothrock, owner of Slumber Ease Mattress Factory in Marysville, “not to mention snoring.” n 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. n Lower your room temperature. Lower your room temperature to 65 or 67 degrees while sleeping, as the body tends to get See SLEEP on page 21

North County Outlook • April 26, 2017 HEALTHY

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ore evidence points to the importance of routine eye exams, not only to pinpoint potential conditions of the eye, but also to serve as windows to diseases that affect the entire body. Now more than ever it is essential to make and keep annual eye exams, as they can help to reveal the first signs of serious ailments. “A lot of people who have pretty good vision are the ones who are going to forget to come to an eye exam the most often,” said Dr. Jessie Liu, a doctor at Marysville Vision Source. “However, people equate good vision with good eye health and that is not always the case,” he said. Doctors from around the world say dozens of diseases — from certain

cancers to arthritis to high blood pressure — can show symptoms in the eye. Under the watchful and knowing gaze of an eye care professional, individuals can get early diagnosis and begin treatment promptly. Finding problems early often leads to better longterm results as well, said Liu. “Just like with your yearly health check, we can find eye trouble or eye diseases in the early stages in these exams. And if we get to them early enough we can often treat them without any long-term eye damage,” he said. Oftentimes checkups will help diagnose problems that aren’t obvious to people living in the moment. See EYE on page 17

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April 26, 2017 • North County Outlook

Recognizing potentially dangerous household chemicals

omes are safe havens that people retreat to in an effort to relax and unwind. However, homes may be harboring some hazards that put their inhabitants at risk. Cleaning products and chemicals can be found in every home, but some may be putting people in jeopardy. Even seemingly safe items can prove dangerous when they are used and/or stored incorrectly. Individuals who make a concerted effort to educate themselves about common household chemicals can reduce the likelihood that such cleaners will hurt them in the long run. Environmental health specialist at the Snohomish Health District Elisabeth Crawford said that people can “start by reading the labels on cleaners.”

Products are required by the Environmental Protection Agency to list any potential dangers. “It really does give you an idea of what it can do,” she said. People can also look for safer alternatives at the store or online. King County has set up a page at www.hazwastehelp.org/ Health/alternatives.aspx that helps people with safer alternatives to common supplies and cleaners that were helpful to her, she said. Choosing safer alternatives helps not only you though, she said. “It’s important to be cautious not just for yourself and your family, but also for the environment,” said Crawford. The following are some commonly used products that may prove dangerous or irritating with prolonged use.

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Air fresheners These seemingly innocuous products may be doing more harm than good. Information published in a 2015 issue of The Journal of Toxicological Sciences linked air fresheners to volatile organic compounds, or VOCs.

They also may contain ultra-fine particles of formaldehyde and phenol. In addition, National Geographic’s The Green Guide states that many air fresheners contain nervedeadening chemicals that coat nasal passages and See CHEMICALS on page 19

North County Outlook • April 26, 2017 HEALTHY

Healthy cooking techniques for you

large part of healthy eating involves choosing the right foods. In addition to choosing the right foods, health-conscious individuals must choose the right methods to prepare those foods in order to maximize their nutritional value. Cooking methods such as frying can make for delicious meals, but such meals may not be so healthy. For example, each tablespoon of oil used when frying can add more than 100 calories to a meal. When counting calories, men and women should recognize that the way they prepare foods can affect the overall calorie count of a meal. In addition to choosing healthy cooking methods,

health-conscious men and women can employ the following strategies to make meals as healthy as possible. n Use minimally refined ingredients. Select among whole grains and ingredients that have not been refined. The closer a product is to its natural state, the more nutritional properties it is likely to have retained. “People should make sure they’re actually cooking with whole foods instead of buying pre-packaged items,” said Emily Countryman, ideal protein coach and owner of the Marysville/Mill Creek Ideal Wellness weight loss clinic. She said that anything that doesn’t have a label is probably something

Using the proper cooking techniques can help you prepare healthy meals.

that hasn’t had much processing, and therefore likely has less preservatives and sodium. “The pre-packaged food is full of preservatives and even if it is organic See COOKING on page 20

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The benefits of water

ehydration is a dangerous condition that can cause a host of complications and even prove fatal in severe cases. But as dangerous as dehydration can be, many cases are entirely preventable. The best way to prevent dehydration is to drink enough water. When the body does not take in as much water as it puts out, it can become dehydrated. People who live in warm climates or in elevated altitudes may lose more water than those who do not. In addition, water loss is accelerated during strenuous exercise, highlighting the emphasis men and women must place on drinking enough water during their workouts.

But water does more for the body than prevent dehydration. The following are a handful of lesser known ways that water benefits the body. n Water can help people maintain healthy weight. Dieting fads come and go, but water is a mainstay for people who want to control their caloric intake in an effort to maintain healthy weights. It can also promote weight loss in subtler ways, said Jessica Logan, a certified health coach at jessicaloganhealthcoaching.com, and a diet coach at Ideal Wellness in Marysville. â&#x20AC;&#x153;It fills your stomach which really See WATER on page 22

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Dental hygiene and your health

he importance of maintaining clean teeth and healthy gums goes beyond having fresh breath and a white smile. Many people are surprised to discover that oral hygiene plays an integral role in overall health. Research indicates that oral health mirrors the condition of the body as a whole. Also, regular dental visits can alert dentists about overall health and pinpoint if a person is at a risk for chronic disease. An oral health check-up also may be the first indication of a potential health issue not yet evident to a general medical doctor. Heart disease According to the Academy of General Dentistry, there is a distinct relationship between periodontal disease and conditions such as heart disease and stroke. Joint teams at the University of Bristol in the United Kingdom and the Royal College of Surgeons in Dublin, Ireland, found that people with bleeding gums from poor dental hygiene could have an increased risk of heart disease. Bacteria from the mouth is able to enter the bloodstream when bleeding gums are present. That bacteria can

stick to platelets and subsequently form blood clots. This interrupts the flow of blood to the heart and may trigger a heart attack. Brushing and flossing twice daily and rinsing with mouthwash can remove bacteria and keep gums healthy. Facial pain The Office of the Surgeon General says infections of the gums that support the teeth can lead to facial and oral pain. Gingivitis, which is an early stage of gum disease, as well as advanced gum disease, affects more than 75 percent of the American population. Dental decay can lead to its own share of pain. Maintaining a healthy mouth can fend off decay and infections, thereby preventing pain. Pancreatic cancer In 2007, the Harvard School of Public Health reported a link between gum disease and pancreatic cancer. In the ongoing study, 51,000 men were followed and data was collected beginning in 1986. The Harvard researchers found that men with a history of gum disease had a 64 percent increased risk of pancreatic cancer compared with men who had never had gum disease. The greatest

Oral hygiene plays an integral role in your overall health.

risk for pancreatic cancer among this group was in men with recent tooth loss. However, the study was unable to find links between other types of oral health problems, such as tooth decay, and pancreatic cancer. These health conditions are just a sampling of the relationship between oral health and overall health. Additional connections also have been made and continue to be studied.

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April 26, 2017 • North County Outlook

EATING Continued from page 6

n Somewhat active: between 2,200 and 2,400 calories n Active lifestyle: between 2,400 and 2,800 calories When choosing foods to eat, the NIA recommends eating many different colors and types of vegetables and fruits. Phytochemicals are substances that occur naturally in plants, and there are thousands of these substances offering various benefits. The Produce for Better Health Foundation notes that a varied, colorful diet incorporates lots of different types of phytochemicals, which the PBH says have disease-preventing properties. “Seniors should make sure they get enough hydration,” said McGrathZehm. If urine is light and clear “that is a good sign they are getting enough water,” she said.

Hydration also helps because it combats the constipation caused by many medicines that older adults are typically using. “I always tell my patients that they should get fluids, fiber and footwork,” said McGrath-Zehm. Fiber could include beans, raw fruit and vegetables and whole grain breads and cereal, she said. “And those are really the best foods to get the most nutrients as well, so it’s a win-win,” she said. The NIA also advises that men and women over 50 make sure at least half the grains in their diets are whole grains. Numerous studies have discovered the various benefits of whole grains, which are loaded with protein, fiber, antioxidants and other nutrients. Whole grains have been shown to reduce the risk for diseases such as type 2 diabetes, heart disease and some types of cancer. Those dealing with high cholesterol problems should

try to eat less animal fats and more “good fats, like avocado, nuts and seeds, olive oil and canola oil,” said McGrath-Zehm. Another potential hurdle men and women over 50 may encounter is a change in their sense of smell and taste. A person’s sense of smell may fade with age, and because smell and taste are so closely related, foods enjoyed for years may no longer tantalize the taste buds. That can be problematic, as many people instinctually add more salt to foods they find bland. According to the U.S. Office of Disease Prevention and Health Promotion, older adults should consume no more than 1,500 milligrams of sodium per day. That equates to roughly 3⁄4 teaspoon of salt. Older men and women should resist the temptation to use salt to add flavor to foods, instead opting for healthy foods that they can still smell and taste.

Kidney problems arise with age as well, said McGrath-Zehm, and those dealing with kidney issues should also reduce their salt intake. “This is always a good idea anyway, but those with kidney problems shouldn’t take in too much sodium,” she said. “Watch the processed foods, which tend to have more sodium,” she said. She recommends fresh foods or frozen over canned which tend to have more sodium. In addition, men and women should mention any loss of their sense of smell to their physicians, as such a loss may indicate the presence of Parkinson’s disease or Alzheimer’s disease. McGrath-Zehm encourages seniors to look for information at their local senior centers as well. The Stillaguamish Senior Center offers programs like their “Aging Mastery Program” which helps provide diet and health options for older adults, she said.

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North County Outlook • April 26, 2017 HEALTHY

Did You Know? Running on a variety of surfaces instead of sticking to just one surface may help runners reduce their risk of injury. Officials with the USA Track and Field’s Sports Medicine and Science Committee recommend that runners vary their runs so they run on pavement, trails and tracks. While it helps to run on various surfaces, researchers do not believe one particular surface is better than another. In fact, while running on asphalt has long been assumed to increase injury risk because of the presumption that harder surfaces produce greater impact forces on the body, a 2008 study from researchers at the Hannover Medical School Department of Plastic, Hand and Reconstructive Surgery in Germany found that running on asphalt surfaces decreased mid-portion tendinopathy risk while running on sand surfaces increased that risk tenfold.

GYM Continued from page 4

with exercises you feel comfortable performing. Spend time walking on the treadmill while observing other gym members. Tour the circuit of machines and other equipment. Find out if you can sample a class to see if it might be a good fit. n Find a gym buddy. Working out with a partner in your age group may encourage you to keep going to the gym and increase your comfort level. You can offer support to each other and enjoy a good laugh through the learning process.

n Don’t get discouraged. Anyone working out for the first time, regardless of age, will feel somewhat out of place until exercise becomes part of a routine. Give it some time before throwing in the towel. Once you catch on, you may discover you enjoy working out. n Choose a seniorfriendly gym. Some gyms cater to senior members. They may offer “SilverSneakers” classes at their facility. Other niche gyms may only accept members of a certain age group. Investigate these gyms if working out with a younger crowd is proving too great a deterrent.

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April 26, 2017 • North County Outlook

INFLAMMATION Continued from page 7

If you are experiencing persistent inflammation and pain your doctor may recommend either heat or cold therapy.

Upon application, heat can temporarily reduce pain and alleviate stiffness in the joints. Heat also may temporarily relieve muscle spasms. The Cleveland Clinic notes that heat can be effective at relieving pain associated with wornaway cartilage in the joints because it eases chronically stiff joints and relaxes tight muscles. In addition, moist heat can relax painful neck spasms linked to nerves or blood vessels in the head or pain emanating from muscles in the neck. Heat can be applied via hot packs, infrared heat, paraffin baths, and hydrotherapy. “Heat therapies should also not be left on for more than 15 to 20 minutes,” said Lapolla. Cold therapy “Ice is typically used for an acute injury that has happened within the last 48

hours,” said Lapolla. Cold therapy, sometimes referred to as “cryotherapy,” can relieve pain associated with inflammation that has developed recently. Cold can help numb tissues and relieve muscle spasms and can also be used to alleviate pain associated with injuries. Lapolla adds that cold therapies typically reduce swelling and bleeding in the tissue as well. The Merck Manual notes that ice bags or cold packs can be used to apply cold. In addition, fluids that cool by evaporation, including ethyl chloride, may be applied topically. Some medicines may interact with ethyl chloride spray, so inflammation sufferers should consult their physicians before applying such sprays. According to the Cleveland Clinic, ice can be used to calm flare-ups and numb pain associated with chronic, inflammatory arthritis. Ice also can ease inflammation and numb pain linked to pulled muscles or injured tendons. Pain and inflammation resulting from the stretching or tearing of ligaments in the joints may also be eased by applying ice to the affected area. Like heat therapies, cold therapies should not be left on for more than 20 minutes, said Lapolla.

North County Outlook • April 26, 2017 HEALTHY

EYE Continued from page 9

This can be a problem with young people as well, said Liu, who aren’t always used to being aware of or complaining about problems with their eyes. If there are differences between the eyes, those differences need to be corrected while the kids are

growing up. “It’s important to get checked up so that both eyes develop correctly,” he said. There are many problems that aren’t obvious to adults as well. “Just like with, for example, high blood pressure, there might be problems going on that don’t jump out at you,” said Liu.

Did You Know?

Carbohydrates are seen as the enemy by many people looking to lose weight, but that reputation is ill-deserved for certain types of carbs. Carbohydrates referred to as “smart carbs” can boost energy and mood and help people, even dieters, maintain healthy weights. Smart carbs, which can be found in fruits, vegetables, minimally processed whole grain products such as brown rice and quinoa, and whole wheat bread among other foods, contain vital nutrients and fiber. The body takes longer to absorb whole grains than it does processed carbohydrates, stabilizing blood sugar and energy levels as a result. Because the body takes longer to absorb whole grains, feelings of satiety and fullness are extended. That reduces the likelihood of being hungry again shortly after eating, thereby helping people maintain healthy weights. Those who want to avoid carbohydrates should avoid products made with white flour, such as white bread, non-whole grain pastas, potato chips, and breakfast cereals with high amounts of sugar.

Glaucoma, for example, he said, can be caused by a buildup of pressure that can be detected in the early stages but is often not noticed by the person going through it. According to Dr. Roy Chuck, chair of the Department of Ophthalmology and Visual Sciences at Albert Einstein College of Medicine and Montefiore Medical Center, there are many systemic diseases that can be seen in the eye. In addition to the conditions mentioned, jaundice can indicate liver disease while retinal detachment and bleeding in new blood vessels may

indicate hypertension. By looking at the color of the cornea, some doctors can tell if a patient has elevated levels of cholesterol. Many people have had their eye doctors be the first healthcare professional to detect the presence of their diabetes. If an ophthalmologist suspects an underlying medical condition, he or she will likely refer men and women to their primary care doctors for a more thorough examination. Vision insurance typically covers routine eye exams, said Liu, while regular medical insurance typically covers the more immediate eye problems.

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PAIN Continued from page 5

medications and even nondrug treatments often provide relief with less risk of addiction and overdose than opioids. Reducing pain using alternative methods with less risk can involve rethinking trips to the medicine cabinet. Doctors and naturalists may advocate for natural pain relievers as a first step to managing pain. Massage There’s more to massage than working out the kinks of tight muscles. Massage may help boost the body’s levels of endorphins and serotonin, both of which are natural painkillers and mood regulators. Eat Less inflammatory foods “An anti-inflammatory diet helps decrease pain in many ways,” said Dr. Allison Apfelbaum, a naturopathic doctor at the Northwest Center for Optimal Health in Marysville. Pain is often linked to inflammation in the body. When eating, choose foods that won’t worsen existing inflammation. “The most common foods to cause extra inflammation include wheat, dairy, eggs, yeast, and sugar,” said Apfelbaum. “Try taking out some of these, or all of them, for at least a few weeks to notice a difference.” Some people also

respond poorly to “nightshade” vegetables such as eggplant, tomatoes and peppers as well, said Apfelbaum. It can also be good to cut sugar out of your diet. “Sugar is almost always a culprit, so definitely decrease this in the diet,” she said. Dietary additions There are a couple of natural additions to your diet that can help chronic pain. Apfelbaum recommends Magnesium as a natural muscle relaxant. “In our office we prescribe magnesium orally and also IV in hopes to relieve chronic pain. It helps unbind glutamate from the pain receptors, and can decrease pain ‘sensitivity,’” she said. The Indian herb turmeric also helps as a pain reliever by working similar to the over-the-counter Ibuprofen, but is not as damaging to kidneys. “In the right dose and form, turmeric can be a very effective anti-inflammatory which helps relieve shortterm and long-term pain,” said Apfelbaum. She notes that none of her advice is meant to treat diseases or illnesses and a person should consult directly with a doctor for medical advice. Hot and cold therapy Cold compresses can reduce inflammation quickly and also serve as a local anesthetic. Heat therapy

Exercises that combine focus with stretching can alleviate physical pain and improve mental clarity.

can ease aches and pains and make muscles more flexible. Try applying a hot compress prior to stretching to make limbs more limber. Stay hydrated Drinking more water and less soda, coffee and alcohol helps with pain management, said Apfelbaum. “Dehydration increases pain sensitivity, and it also contributes to low magnesium levels,” she said. Sugar, soda, caffeine and alcohol are all dehydrating substances, she said. Brisk walking Fast walking is a lowimpact cardiovascular exercise that utilizes most of the body. Walking encourages blood circulation, removes toxins, burns calories, and stabilizes blood fats and sugars. Plus endorphins released from exercise can help a person feel good. A great thing about walking is

just about anyone can do it. Posture Putting pressure on your back or neck by slouching can contribute to pain, said Apfelbaum. “Most people are not aware that they are slouching all day at the computer,” she said. “A simple tip is to sit all the way back in your chair to keep your shoulders back, and keep your chin tucked back instead of forward to help your neck posture,” she said. Mind-body exercises Exercises that combine focus with stretching can alleviate physical pain and improve mental clarity. Look for yoga, pilates and meditation classes and give them a try. Chronic pain may be relieved with the use of natural remedies, which help pain sufferers reduce their reliance on over-thecounter or prescription medications.

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North County Outlook • April 26, 2017 HEALTHY

CHEMICALS Continued from page 10

temporarily block one’s sense of smell. Many widely available air fresheners use phthalates, which are linked to hormonal and reproductive issues, birth defects and developmental disorders. In lieu of chemical air fresheners, spray diluted essential oils around the house. All-purpose cleaners Many cleaners list bleach and ammonia among their ingredients. Bleach may be listed as sodium hypochlorite. When used as directed in a well-ventilated space, bleach and ammonia can be relatively safe. However, fumes from bleach or ammonia can cause rashes and skin irritation and irritate the eyes and respiratory tract. Bleach and ammonia should never be mixed because mixing the two can produce a deadly chloramine gas. Vinegar and baking

soda can be used as a replacement for many household cleaning products, and these alternatives have virtually no dangerous side effects. Drain and oven cleaners Many drain and oven cleaners contain lye (sodium hydroxide or potassium hydroxide), a chemical derived from salt or wood ash that is used to break down other substances, particularly those that are sticky. Lye is quite caustic in high amounts and extremely alkaline, which can cause burns and skin irritation. Lye is also found in soaps and detergents. When handled correctly in proper amounts, lye can be used safely. However, it can be dangerous if it gets into the hands of children or is touched by pets. Crawford said that she often had negative reactions to store bought oven cleaners. “When I used conventional oven cleaners I used to get dizzy and get headaches,

so instead of going to the grocery store for oven cleaner I looked for alternatives,” she said. To clean ovens she uses a baking soda paste, which is made by mixing one cup of baking soda and water. The user lets the oven soak in the substance and then removes it with a scouring pad. Crawford also said she uses a similar method for cleaning drains, pouring half a cup of baking soda down the drain, then half a cup of vinegar and then a pot of boiling water. Those and other recipes for non-toxic alternative cleaners can be found at King County’s www. hazwastehelp.org/Health/ alternatives.aspx page. Antibacterial products Antibacterial soaps, lotions and wipes may contain triclosan, triclocarban and at least 17 additional ingredients that are linked to various negative health effects. In September 2016, the U.S. Food and Drug Administration banned the use of these antibacterial

“

It’s important to be cautious not just for yourself and your family, but also for the environment.

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Elisabeth Crawford

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agents. These chemicals can disrupt hormone cycles and cause muscle weakness. “There’s no data demonstrating that overthe-counter antibacterial soaps are better at preventing illness than washing with plain soap and water,” the FDA said in a press release issued shortly after the rule was announced. In addition to the aforementioned products, some carpet cleaners, toilet cleaners and other detergents may prove harmful. Always read ingredient lists, use products in the proper fashion and keep any and all chemicals away from children and pets.

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April 26, 2017 • North County Outlook

COOKING Continued from page 11

it’s still going to have a lot of sodium,” she said. n Invest in new cookware. Choose nonstick cookware that will reduce the amount of oil, spray and butter needed to keep foods from sticking. Manufacturers are now touting ceramic cookware, which is free of trace metals or dangerous chemicals that can leach into food from the cooking surface. What’s more, many pots and pans don’t contain chemical coatings that can eventually flake off into food. n Stock up on healthy recipes. Purchase cookbooks that showcase healthy recipes or peruse the Internet for heathy recipes. Many websites cater to health-conscious foodies who do not want to sacrifice their health to enjoy delicious meals. Countryman recommends sites like alignhealth.com/recipes and lowfatlowcarb.com as good places to find some healthy recipes. n Choose smart fats. All oils are loaded in calories, but healthy oils can still be used without sacrificing flavor. Olive oil is an unsaturated fat that is a much healthier choice than butter or saturated fats. When cooking with oil, do so in moderation. “If you’re using a lot of butter or oils,

try alternatives,” said Countryman. When baking, alternatives like applesauce or greek yogurt can be used, said Countryman. Although she recommends that people start slowly with alternative oils. “You may have to change your pallet,” said Countryman, because the taste will be different. n Think about baking foods. Baking is handy for more than breads and desserts. Baking is one method of cooking that may not require the addition of fat. Meats that are baked can be placed on top of a rack, so that excess fat drips off and is contained in the bottom of the pan. n Explore poaching, broiling and grilling. Poaching, broiling and grilling are three healthy alternatives to frying. Broiling and grilling expose food to direct heat, so it is a fast method of cooking and may not be appropriate for foods that require longer cooking times to tenderize. Poaching is the process of simmering foods in water or another flavorful liquid. n Season foods yourself. Rather than relying on prepackaged seasonings, mix your own blends. Packaged seasonings generally contain a lot of salt. Use fresh herbs whenever possible for the freshest of flavor.

n Getting kids involved. If your kids are resistant to eating vegetables or other foods, getting them involved in preparing some of the food can help them be more open, said Countryman. “If they’re able to involve their kids in the cooking and chopping vegetables, the kids will enjoy it more because they got to participate,” she said. n Add heat for flavor. Spicy pepper, dry mustard and other zesty flavor enhancers can make foods taste delicious without added calories. n Try low-fat or fat-free dairy. Substitute low-fat alternatives for full-fat dairy

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People should make sure they’re actually cooking with whole foods instead of buying pre-packaged items.

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Emily Countryman

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items. For example, Greek yogurt can sometimes be used in place of less healthy ingredients such as mayonnaise. n Trim excess fats. Prepare meats and poultry well by trimming the fat and skin to make the final product even healthier.

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North County Outlook • April 26, 2017 HEALTHY

SLEEP Continued from page 8

warmer through sleep, said Rothrock. “Your body’s natural healing process tends to raise your body temperature,” he said. n Read a book. One of the best ways to get to sleep is to read a book until tired, said Rothrock. He also said that people should avoid iPhones and video games, whose bright lights tend to negatively impact sleep. n 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.

n Be consistent. Rothrock recommends going to bed at the same time each night if possible, which will make it easier to go to sleep. n 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. Rothrock also said to make sure your mattress is right for you. “Utilize a mattress that fits your body type; one size doesn’t fit all,” he said.

There are a variety of things you can do to help improve your sleep.

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April 26, 2017 • North County Outlook

WATER Continued from page 12

makes you feel fuller and reduces your desire to eat,” she said. The water also helps “flush out old wastes in your stomach,” so that your system can become more efficient, she said. Water has zero calories, so reaching for a bottle or glass of water instead of a soda, lemonade or another caloric beverage can help people keep the pounds off. A study from researchers at the University of Texas Health Science Center found that even diet soda enhances weight gain by

as much as 41 percent. In addition, soda has been linked to conditions such as obesity, diabetes and tooth decay. No such association exists with water. n Water helps to fight fatigue. The fatiguefighting properties of water are another of its lesser known benefits. “One of the big things is that water increases your energy,” said Logan. “It really helps relieve that mental brain fog,” she said. Some new studies point to a link between anxiety or depression and dehydration, said Logan. When the body is not adequately hydrated, it

Did You Know? Halitosis, or “bad breath” as it’s commonly known, can result from any number of factors. While food can be a culprit, some additional factors may be contributing to mouth odor as well. Poor dental hygiene is a particular concern. According to Colgate and the American Dental Association, failure to brush and floss teeth regularly leads to the accumulation of food particles in the mouth. This food can collect bacteria and begin to break down, causing a bad aroma. Dry mouth is another condition that causes bad breath. Without adequate saliva production, particles of food that may cause odor are not swept away regularly. Bad breath also may be an indication of a medical condition elsewhere in the body. Upper respiratory infections and gastrointestinal disturbances may contribute to halitosis.

can experience muscle soreness. And fitness enthusiasts who do not drink enough water may notice their bodies require extensive recovery time after working out. Each of those consequences can be prevented by drinking enough water, and doing so can even improve performance, as studies have shown that just a 3 percent loss of body weight due to dehydration can cause as much as a 10 percent drop in performance level. n Water benefits immune system. Water helps keep the body’s immune system strong as well, said Logan. “If you drink a lot of water you’re less likely to catch every flu and cold that comes along,” she said. n Water can improve the appearance of the skin. Skin that does not get enough water can turn dry and flaky and feel tight. In addition, dry skin is more likely to wrinkle than adequately hydrated skin. Getting water to the skin can be tricky, as the University of WisconsinMadison School of Medicine and Public Health notes that water will reach all the other organs of the body before it reaches the skin. But the school recommends applying a hydrating moisturizer within two minutes of leaving the

bath or shower and drinking at least eight glasses of water a day to ensure the skin is getting enough water. n Water helps the gastrointestinal tract. Water can help maintain normal bowel function. When the body lacks sufficient fluid, the colon will pull water from stools in an effort to stay hydrated. That can lead to constipation, a condition in which people experience difficulty emptying their bowels. By drinking enough water, people can ensure their colon will not have to pull water from stools to stay hydrated, thereby helping them stay regular.

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