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HEALTHY Understanding Alzheimer’s Disease How aging adults can maintain their mental acuity
Healthy Seniors
Older adults can overcome gym intimidation
Flu Fighters Tips to keep you and others healthy
April 2018 A Special Supplement to the
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Real People. Real Life.
North County Outlook | April 25, 2018 HEALTHY
HEALTHY 4 6 12
Older adults can overcome gym intimidation Flu-fighting tips to keep you and others healthy How aging adults can maintain their mental acuity
5 Simple ways to help kids eat healthy 7 Methods to treating arthritic knees 8 Simple ways to alleviate back pain 10 How to overcome workout fatigue 11 How to encourage kids to take care of their teeth 13 Simple solutions for a better night’s sleep
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April 25, 2018 | North County Outlook
Older adults can overcome gym intimidation
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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. 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 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. But even if seniors find gyms intimidating, they should still sign up for memberships. At the Marysville YMCA, Program Coordinator Carrol Bailey said the organization’s front desk staff does a great job answering questions and connecting seniors with the programs they might find helpful. She said many of the seniors the Y sees are often a friend or a spouse of an existing
member and frequently come in ready to ask questions. “Our goal is not only to reach members, but our local community as well,” Bailey said. In situations where a senior may find a gym intimidating, 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 goahead. 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 Seniors do not need to feel intimidated if they where fellow senior patients join a local gym. have memberships. n Build up gradually. with a partner in your age group may Begin with exercises you feel encourage you to keep going to the comfortable performing. Spend gym and increase your comfort level. time walking on the treadmill while You each can offer support and enjoy observing other gym members. Tour a good laugh through the learning the circuit of machines and other process. equipment. Find out if you can sample n Choose a senior-friendly gym. a class to see if it might be a good fit. Some gyms cater to senior members. Bailey said that if a senior starts The YMCA offers “SilverSneakers” a class it’s okay if they aren’t able and Active Older Adult programs at to complete all of the activities. It’s their facilities throughout Snohomish something to build on. County. n Don’t get discouraged. Other specialty gyms may only Anyone working out for the first time, accept members of a certain age regardless of age, will feel somewhat group. Investigate these gyms if out of place until exercise becomes working out with a younger crowd is part of a routine. Give it some time proving too great a deterrent. before throwing in the towel. Once Fitness is important for healthy you catch on, you may discover you seniors. It can prolong life, help enjoy working out. seniors maintain healthy weights and n Find a gym buddy. Working out reduce their risk of injury.
North County Outlook | April 25, 2018 HEALTHY
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Simple ways to help kids eat healthy
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hildhood obesity is a problem in many parts of the world, including the United States and Canada. The 2015-2016 National Health and Nutritional Evaluation Survey from the U.S. Centers for Disease Control and Prevention found that the national childhood obesity rate among 2- to 19-year-olds was 18.5 percent. Just north of the United States, the Public Health Agency of Canada reports that, in 2017, 30 percent of Canadian children between the ages of 5 and 17 were overweight or obese. Healthy lifestyles can help children achieve and maintain healthy weights into adulthood. One of the first things a parent can do to help their kids eat healthy is to adopt a See KIDS on page 14
There are a number of things parents can do to ensure their kids are eating the right foods.
Did you know?
Keeping newborn babies safe is a priority for mothers, fathers and other caregivers. Various ailments can afflict newborns, and one many new parents may be unfamiliar with is respiratory syncytial virus, or RSV. According to Hackensack Meridian Health, RSV is the leading cause of hospitalization of babies younger than one year of age in the United States. RSV produces symptoms similar to the common cold or the flu and can include runny nose, cough and trouble breathing. In severe cases, particularly in infants, a baby may need to be hospitalized if his or her breathing is greatly compromised. Examples of severe infections include bronchiolitis (an inflammation of the small airways in the lung) and pneumonia. RSV also can affect adults, but healthy adults are usually only affected by mild symptoms, says the U.S. Centers for Disease Control and Prevention. In such instances, recovery can take between one and two weeks. Researchers are looking into immunizing pregnant women against RSV as a way to help protect babies from the virus.
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April 25, 2018 | North County Outlook
Flu-fighting tips to keep you and others healthy
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niffles, sore throat, fever, and aches and pains may accompany a number of illnesses, but during the wintertime such symptoms are typically indicative of influenza. Throughout much of North America, flu season peaks between December and February, but flu season can extend into the spring, advises the U.S. Centers for Disease Control and Prevention. The flu is contagious and can sideline people for extended periods of time. The CDC says that each year one in five Americans gets the flu. Nearly 450 people in Snohomish County have been hospitalized during the 2017-2018 flu season and 37 people have died, according to information from the Snohomish Health District as of March 23. Even though the number of people catching the flu tapers off in the spring, people can catch it year round, said Heather Thomas, spokesperson for the Snohomish Health District. Different, yet similar, viruses cause the flu and the common cold, with the flu causing more intense symptoms, according to information from the Snohomish Health District. Symptoms
While the flu season peaks between December and February, it can continue through spring.
include: n Fever n Cough n Sore throat n Runny or stuffy nose n Body ache n Fatigue n Headache n Vomiting The Snohomish Health District has a handy guide outlining what people
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should do when they are sick and when to seek medical treatment. If a person or a loved one are sick they should: n Stay home. n Wear a facemask when outside. n Rest and drink plenty of fluids. n Avoid returning to work or school until a fever is gone for at least 24 See FLU on page 16
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North County Outlook | April 25, 2018 HEALTHY
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Methods to treating arthritic knees
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steoarthritis of the joints can affect people of all ages, but is one of the leading causes of disability in the aged population in the United States. A study published in the Caspian Journal of Internal Medicine found the incidence of knee OA increases with the average age of the general population. Age, weight, trauma, and repetitive movements are common risk factors for the
condition. Knee arthritis occurs when there is a degeneration of articular cartilage that covers and protects the patella (knee cap) at the knee joint, offers the online resource Arthritis-Health. Since this cartilage has no nerve endings, some people can experience arthritis but feel no pain. However, pain may occur when doing See KNEES on page 17
Being active is just one of several things that can help people with osteoarthritis.
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April 25, 2018 | North County Outlook
Simple ways to alleviate back pain
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ew health problems are as prevalent as back pain. The American Chiropractic Association says that 50 percent of working Americans admit to having back pain symptoms each year. Bone and Joint Health Canada states that as much as 80 percent of people experience back pain at least once in their lifetime. Back pain can be so significant that it results in a loss of function that impedes daily activities. In fact, according to the 2015 Global Burden of Disease report, back pain is the single leading cause of disability in most countries. Back pain can be a complex issue. According to data compiled by TheGoodBody.com, only one in 10 people learn the primary cause of their pain. That’s because many things, including muscle sprains or joint irritation, can contribute to back pain. Other factors that may contribute to back pain include arthritis, stress, obesity, or diseases of the internal organs. Each of these issues can make it challenging to uncover the culprit behind back pain. Ruling out degenerative diseases can be a first
step in treating back pain. Doctors also may ask their patients about their level of physical activity. Doctors may want to know if patients suffering back pain engage in activities involving repetitive movements to determine if their back pain can be traced to these activities. Dr. Vuong Vo, a chiropractor with Performance Chiropractic in Marysville, recommends some simple pointers to See BACK on page 18
Some people experience back pain that is so significant that it can impede daily activities.
Did you know? According to the National Institute of Mental Health, obsessive-compulsive disorder, often referred to as “OCD,� is a common, chronic and long-lasting disorder. When a person has OCD, he or she has uncontrollable, reoccurring thoughts, or obsessions, and behaviors, or compulsions, that he or she feels an urge to repeat over and over. Common symptoms that a person is suffering from obsessions associated with OCD are a fear of germs or contamination; unwanted forbidden or taboo thoughts involving sex, religion and harm; aggressive thoughts towards others or oneself; and an urge to have things symmetrical or in a perfect order. Examples of compulsions associated with OCD include excessive cleaning and/or handwashing; ordering and arranging things in a particular, precise way; repeatedly checking on things, such as checking to ensure the oven has been turned off; and compulsive counting. While many people experience one or more of these symptoms from time to time, those who cannot control their thoughts and behaviors, even when they are recognized as excessive, may be suffering from OCD. In addition, the amount of time a person spends on these thoughts or behaviors may be indicative of OCD. The NIMH notes that people with OCD generally spend at least one hour per day dealing with obsessions or compulsions.
North County Outlook | April 25, 2018 HEALTHY
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April 25, 2018 | North County Outlook
How to overcome workout fatigue _____
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There are a number of things you can do to overcome workout fatigue.
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egular exercise provides a host of immediate and long-term benefits. Those who exercise regularly can maintain healthy weights while reducing their risk for illnesses such as cardiovascular disease and diabetes. While exercise can make people more energetic throughout the day, some might find themselves battling fatigue during their workouts. Muscle fatigue is a normal side effect of exercise, but people who are experiencing difficulty getting through their workouts due to fatigue may benefit from the following strategies. n Give the body time to recover. Whether it’s more time between sets of repetitions or an extra day off between workouts, a fatigued body might just need more time to rest and recover. Marysville Curves for Women owner Helen Knutson said that she encourages people to take breaks at her gym if they are tired. “In my opinion, I don’t think you should feel that you have to push yourself,” she said. It’s not necessary to
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In my opinion, I don’t think you should feel that you have to push yourself.
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Helen Knutson
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feel fatigued during your workout, and if you feel exhausted it is okay to take a break, she said. “Here we have people go at their own pace,” said Knutson. n Eat a balanced diet. The Hospital for Special Surgery in New York City advises that a well-balanced diet that includes complex proteins, fruits, vegetables, and carbohydrates can help men and women combat workout fatigue. People who are working out in an effort to lose weight may think that combining exercise with a diet low in carbohydrates can help them achieve their goal more quickly. However, the HSS advises people dealing with workout fatigue to increase the amount of carbohydrates they eat. See FATIGUE on page 19
North County Outlook | April 25, 2018 HEALTHY
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How to encourage kids to take care of their teeth
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We recommend children visit a pediatric dentist by 1 or when their teeth start to erupt.
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arents of young children know that getting kids to brush their teeth can sometimes feel like pulling teeth. Kids have a long history of disliking dental care, which can frustrate parents who know the importance and long-lasting benefits of proper dental hygiene. While many youngsters may never excitedly run to the bathroom to brush their teeth, parents can try various approaches to get kids to embrace proper dental care. n Start early. Parents should not hesitate to begin cleaning kids’ teeth once the first tooth appears. The earlier dental care is part of a child’s routine, the more likely he or she is to accept it as part of everyday life. The American Academy of Pediatric Dentistry recommends using a soft-bristled brush with a small head. Ideally, use a toothbrush designed for infants, brushing teeth once per day at bedtime. “We recommend children visit a pediatric dentist by 1 or when their teeth start to erupt,” said Jenny Kramar, who is a board certified specialist in pediatric dentistry for
say s, we do it all!
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Jenny Kramar
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Puget Sound Pediatric Dentistry. She added that children should brush two times a day using a fluoride toothpaste and start flossing when their teeth touch. Kramar said it’s really important that parents supervise their children’s brushing until they reach 7 or 8 years old. To help children establish a routine for caring for their teeth, she recommends getting an app for a smartphone that helps add some amusement for brushing teeth. n Make it a group effort. Young children love to imitate their parents’ actions and behaviors, and moms and dads can use that adoration to their
See TEETH on page 20
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April 25, 2018 | North County Outlook
How aging adults can maintain their mental acuity
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ging is associated with or linked to a host of mental and physical side effects. For example, many adults expect their vision to deteriorate as they grow older. Such a side effect can be combatted with routine eye examinations that may indicate a need for a stronger eyeglass prescription, a relatively simple solution that won’t impact adults’ daily lives much at all. While physical side effects like diminished vision might not strike much fear in the hearts of aging men and women, those same people may be concerned and/or frightened by the notion of age-related cognitive decline. Some immediately associate such decline with Alzheimer’s disease, an irreversible, progressive brain disorder that gradually destroys memory and cognitive skills, ultimately
compromising a person’s ability to perform even the simplest of tasks. But agerelated cognitive decline is not always symptomatic of Alzheimer’s disease. Learning about Alzheimer’s and how to maintain mental acuity can help aging men and women better understand the changes their brains might be undergoing as they near or pass retirement age. Is Alzheimer’s disease hereditary? The National Institute on Aging notes that only a very rare form of Alzheimer’s disease is inherited. Earlyonset familial Alzheimer’s disease, or FAD, is caused by mutations in certain genes. If these genes are passed down from parent to child, then the child is likely, but not certain, to get FAD. So while many adults may be concerned about Alzheimer’s because one of their parents had the disease, the NIA notes that
Striving to be always learning and doing things to challenge your brain is a good way to help maintain mental acuity.
the majority of Alzheimer’s cases are late-onset, which has no obvious family pattern. Can Alzheimer’s disease be prevented? Studies of Alzheimer’s disease are ongoing, but to date there is no definitive way to prevent the onset of the disease.
“Unfortunately there is no way to prevent Alzheimer’s and we don’t want to give people false hope,” said Hazel Borden, outreach coordinator for the Snohomish County area for the Alzheimer’s Association. There are steps that can be taken to “reduce the See ACUITY on page 21
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North County Outlook | April 25, 2018 HEALTHY
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Simple solutions for a better night’s sleep
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Prevention found that more than one-third of American adults are not getting enough sleep on a regular basis. Those findings are based on guidelines from the American Academy of Sleep Medicine and the Sleep Research Society that recommend adults between the ages of 18 and 60 sleep at least seven hours each night. Getting a more restful night’s sleep requires concerted efforts on the part of adults who are falling short of seven hours each night. But the See SLEEP on page 22
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April 25, 2018 | North County Outlook
KIDS Continued from page 5
healthy diet. “If the parents are setting the right example, then the children will follow them,” said Dr. Cheryl de Silva, a pediatrician with Skagit Regional Health that operates Cascade Valley Hospital. She added that children mimic their parents’ behavior. Nutritious diets are an essential component of healthy lifestyles, and the American Academy of Pediatrics offers the following tips to parents who want to ensure their kids are eating healthy foods. n Serve low-fat or no-fat milk, yogurt and cheese. Low-fat dairy products are low in calories, saturated fat and cholesterol but still provide high amounts of protein, calcium and various vitamins and minerals. Parents
should avoid using high-calorie toppings such as butter or sour cream, de Silva said adding that parents should switch up desserts and use fruits rather than cakes or cookies. n Serve starches in small batches. The AAP notes that starchy foods, such as potatoes, pasta and rice, help the body use fat and cholesterol. Small amounts of such foods can be beneficial additions to kids’ diets. When serving such foods, avoid toppings such as butter, sour cream and gravy, which tend to be high in calories. Foods like cottage cheese, low-fat yogurt and Parmesan cheese are low-calorie alternatives to more traditional toppings. n Choose lean meats as entrées. When choosing entrées, parents should opt for lean meats, such as white meat chicken or turkey. Lean cuts of beef, pork or fish also can be included in healthy diets. When
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preparing chicken, remove the skin and cut away fat, which also can be removed from pork. n Serve vegetable- or brothbased soups. Vegetable- or brothbased soups tend to be lower in calories and saturated fat than creambased alternatives. When serving soups, particularly store-bought canned soups, parents should read labels and be mindful of the sodium content. n Bake, broil or grill foods. When preparing meals, parents can bake, broil or grill foods instead of frying them. Fried foods have been linked to a host of ailments, including type 2 diabetes and heart disease. In addition, when foods are fried in oil, they lose water and absorb fat, increasing their overall calorie count. For information about children’s health visit the American Academy of Pediatrics at www.aap.org.
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North County Outlook | April 25, 2018 HEALTHY
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April 25, 2018 | North County Outlook
FLU Continued from page 6
hours after the use of fever-reducing medicines(Tylenol or Advil). n Frequently wash hands or use hand sanitizer. Call a health provider if: n A woman is pregnant. n You have a medical condition such as cancer, blood disorder or a chronic illness. n Severe or persistent vomiting is present. Warning signs that someone needs urgent medical attention include: n Fast breathing or difficulty breathing. n Bluish skin color or lips (call 911 immediately). n Being unable to drink or keep liquids down. n Confusion or unable to wake up. n A child is too irritable to be held. n Fever in an infant younger than 3 months. According to the CDC, people can take other steps to fend off the flu: Foods Food can be used to fend off the flu. Common foods that many people already have in their pantries can be powerful flu-fighters. Garlic, for example, contains compounds that have direct antiviral effects and may help destroy the flu before it affects the body. Raw garlic is best. In addition to garlic, citrus fruits, ginger, yogurt, and dark leafy greens can boost immunity and fight the flu, according to Mother Nature’s Network. The British Journal of Nutrition notes that dark chocolate supports T-helper cells, which increase the immune system’s ability to defend against infection. A study published in the American
Journal of Therapeutics showed that carnosine, a compound found in chicken soup, can help strengthen the body’s immune system and help fight off the flu in its early stages. Flu shot and medications Annual flu shots administered in advance of flu season can help protect people and their families from getting the flu. The U.S. Food and Drug Administration says that, in select situations, antiviral medications which are usually prescribed to treat the flu and lessen symptoms can reduce the chance of illness in people exposed to influenza. Many over-the-counter medicines can alleviate symptoms of the flu, but cannot fend it off. Stop germ proliferation Germs can be spread easily between persons through direct contact and indirect contact with surfaces sick individuals have
touched. Doctors recommend staying home for at least 24 hours after a fluinduced fever has dissipated. Healthy individuals should avoid contact with sick people. Frequent hand-washing with soap and water can stop germs from spreading. When soap and water is not available, alcohol-based hand sanitizers can help. People should avoid touching their eyes, noses and mouths after being in public places or around someone who is ill. Rest and restore Those who feel symptoms coming on should begin drinking more liquids to keep the respiratory system hydrated and make mucus less viscous. Remember to get adequate sleep, as a tired body cannot effectively fight the flu virus. People of all ages should take steps to protect themselves from the flu.
Did you know?
Aerial yoga is a relatively new form of the Hindu spiritual and ascetic discipline of yoga. Inspired by aerial gymnastics, calisthenics, pilates, and, of course, yoga, aerial yoga is sometimes referred to as “anti-gravity yoga.” This unique form of yoga involves the use of hammocks suspended from the ceiling that support practitioners’ bodies, allowing them to work against gravity. Popular aerial yoga poses include aerial lunges, the half boat pose, the reclining angle pose, and the one-legged king pigeon pose. Though aerial yoga is a recent phenomenon, those interested in pursuing this unique form of exercise can seek more information at local yoga studios. Unlike traditional yoga that many people can practice at home without supervision, aerial yoga participants should only perform the poses under the direction and supervision of professionals to reduce their risk of injury.
North County Outlook | April 25, 2018 HEALTHY
KNEES Continued from page 7
specific activities that cause impact between bones, like jumping, walking up stairs or certain sports. However, one of the best ways to help with osteoarthritis is “be as active as possible,” said Dr. Mark Lucianna, of Arlington Family Medicine. He said people should keep exercising and that swimming is a great activity at it helps develop muscles without hurting joints. He said that while the cause of osteoarthritis isn’t known, doctors know the aggravating factors — being overweight and being out of shape. Over time, knee arthritis may become worse, and pain can be accompanied by stiffness and loss of mobility. This may be accompanied by knee locking or buckling. Those who suffer from knee OA may seek treatment. In 2014, the Osteoarthritis Research Society International, a nonprofit organization dedicated to promoting osteoarthritis research and treatment, updated its recommendations for the treatment of osteoarthritis targeted to different patient characteristics. The main categories of treatment include non-drug treatments, medication, injections, and surgery. Non-drug treatments:
Swimming is a good activity that helps develop muscles without hurting joints.
Examples of non-drug treatments include exercise, stretching and range-ofmotion strategies. Weight loss can alleviate excess strain placed on the hips and knees and reduce pain. Braces, sleeves and orthotics may help reduce pain and joint stiffness when used properly. Medication: Many medications are geared around reducing inflammation and pain, and include over-the-counter pain relievers and NSAIDs, such as acetaminophen, ibuprofen and naproxen sodium. Topical NSAIDs may be tried, and these can reduce the risk of gastrointestinal side effects from oral medications. OARSI also found duloxetine may help with chronic knee pain. Injections: The Arthritis Foundation says that some doctors can inject corticosteroid compounds directly into affected joints. Use of hyaluronic acid injections can supplement the natural substance that
gives joint fluid its lubrication and viscosity. These injections may help relieve pain and improve mobility. Surgery: In cases when the aforementioned treatments are unsuccessful, doctors may suggest surgery. The
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Arthritis Foundation says joint lavage and arthroscopic debridement, which involve flushing the joint with a sterile saline solution and the surgical removal of tissue fragments from the joint, are controversial but may help some people achieve short-term relief. Partial knee replacement may be another option that offers a similar improvement in function, but fewer complications than a total knee replacement. Osteoarthritis in the knee can be painful and restrictive. Working with a qualified doctor, individuals can develop a treatment plan that works for their specific conditions.
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BACK Continued from page 8
help people alleviate back pain and reduce the risk of injury. “We need to appreciate how the body functions and how it really works,” Vo said. He said people should slightly bend their knees when they are standing for long periods of time. They should always take their time picking something up off the ground and use their legs rather than their back. Some common factors contribute to back pain,
and addressing these issues may bring about relief. n Strengthen core muscles. Poor muscle tone, especially in the back and abdominal muscles, may result in back pain. Engaging in activities that strengthen the core can help strengthen the area, offering more support to the back. A doctor, physical therapist or fitness instructor may guide you in exercises, such as planks or abdominal crunches, that can strengthen the core. Vo recommends that people should exercise the mid and lower
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trapezius muscles of the back. n Get up and move. A sedentary lifestyle can be a major contributor to back pain. Nearly half of Americans who experience back pain are desk workers who spend the majority of their time sitting, according to the Centers for Disease Control and Prevention. Qi Spine, a clinic that gathered data from 1,300 people who said they deal with spine-related pain, found that half the participants with sedentary jobs had lower back pain. Standing, moving around and taking breaks from the desk can help alleviate pain.
n Lose weight. The spine is vulnerable to effects of obesity. Extra weight in the abdomen may pull the pelvis forward and strain the lower back, states the American Obesity Association. Losing weight can reduce that strain on the lower back, thereby reducing pain. Back pain is a frequent complaint and compels many people to visit their doctors. Exercise, maintaining a healthy weight and strengthening core muscles can go a long way toward keeping the back healthy and painfree.
Did you know?
Rhinoviruses are associated with the common cold. However, these viruses also may be the culprit behind sore throats, ear infections, sinus infections, and other illnesses. Rhinoviruses are easily spread between people through personal contact and through airborne transmission. Rhinoviruses also may be present on door handles, tables, toys, and other surfaces. Hand-washing diligently remains the best way to prevent the spread of rhinoviruses and other viruses.
North County Outlook | April 25, 2018 HEALTHY
FATIGUE Continued from page 10
Doing so will help muscles maintain their glycogen levels, which are depleted during exercise. According to the HSS, carbs should account for between 40 and 60 percent of aerobic athletes’ caloric intake, and between 30 and 35 percent for anaerobic athletes. n Eat before and after a workout. Early risers who like to exercise first thing in the morning might develop muscle fatigue if they work out on empty stomachs.
The HSS recommends eating a light meal or snack roughly two hours before exercising, and then eating again within one hour of finishing a workout. Doing so provides some energy during a workout and helps muscles broken down during exercise refuel and repair. n Stay hydrated. Hydrating during a workout helps replace the water and nutrients that are lost through sweat. Muscles that are not hydrated during a workout and throughout the rest of the day are susceptible to fatigue.
Did you know?
According to the U.S. Centers for Disease Control and Prevention, dental caries, or tooth decay, is five times more common than asthma and seven times more common than hay fever in children. The American Academy of Pediatrics notes that children with dental caries in their baby teeth are at much greater risk for cavities in their adult teeth. Fluoride is a naturally occurring mineral that can strengthen tooth enamel and make it more resistant to the acids that can contribute to tooth decay. Parents, even those whose children do not yet have any teeth, can discuss fluoride drops or chewable fluoride tablets with their youngsters’ pediatricians. The CDC notes that more than 40 percent of children have tooth decay before reaching kindergarten, but dental caries is often preventable. Parents who are diligent about their children’s oral care and mindful of potential problems, such as stains on the teeth, can reduce their sons’ and daughters’ risk of tooth decay.
n Use proper form when exercising. Improper form can lead to injury and/or muscle fatigue. Men and women who cannot adhere to proper form when working out may need to reduce the amount of weight they’re lifting. As activities are performed using proper form, people may find they’re building muscle without growing fatigued. As workouts progress, weight can be added. Fatigue is a formidable foe for exercise enthusiasts. But such exhaustion can oftentimes be overcome with a few simple strategies.
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Staying hydrated during a workout helps prevent workout fatigue.
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HEALTHY
April 25, 2018 | North County Outlook
TEETH Continued from page 11
Involving kids in the selection of their dental care products can make them more enthusiastic and less fussy about brushing.
advantage when trying to get kids to brush their teeth. Brush teeth together as a family, making it seem like an enjoyable twicedaily activity. Get down on kids’ level and show them how to brush. If kids are resistant, engage them in conversation while brushing so they don’t even realize they’re cleaning away. n Involve kids in choosing their dental care products. While parents should be mindful of the type of toothbrush their children use, always
sticking with products recommended by their child’s pediatric dentist, let youngsters choose their toothbrush and toothpaste. Kids might prefer a particular flavor of toothpaste, and a colorful toothbrush with a favorite film or television character might make kids more enthusiastic and less fussy about brushing. Kramer added that parents should be careful their children don’t eat too many sugary, starchy snacks such as juice, any sticky fruit jelly, crackers or sugary granola bars. She encourages children to drink lots of water, eat fresh fruit and vegetables
and fresh protein such as cheese or eggs. n Compliment kids after positive dental appointments. When pediatric dentist appointments go well, compliment children and express your pride in them for taking dental hygiene as seriously as they do. She recommends that children visit a dentist every six months. If a parent notices white or brown spots on their children’s teeth, they should call the dentist as soon as possible. For more information on children’s dental hygiene go to www. mychildrensteeth.org.
Did you know?
According to the American Heart Association, half of the men who die suddenly of coronary heart disease do not exhibit symptoms. The AHA also says that between 70 and 89 percent of sudden cardiac events occur in men. Both of those factors only highlight the importance men must place on protecting themselves against heart disease. The AHA notes that the steps that can help men reduce their risk for heart disease vary depending on their ages. For example, men in their 20s can make sure they exercise regularly, avoid smoking and secondhand smoke, and schedule routine wellness visits with their physicians. Men in their 50s may need to be more diligent in their efforts to prevent heart disease, especially if they have already been diagnosed with conditions such as high blood pressure, high cholesterol or diabetes. While young men and older men may need to employ different strategies in their fights against heart disease, men of all ages can benefit from routine exercise, nutritious diets and healthy lifestyles. More information about combatting heart disease can be found at www.heart.org.
North County Outlook | April 25, 2018 HEALTHY
ACUITY Continued from page 12
risk” though, said Borden. How can I maintain mental acuity as I age? Researchers have not yet determined a way to prevent Alzheimer’s disease, but adults can take certain steps to maintain their mental acuity into retirement. “There are four key pillars of health that can help greatly reduce the risk,” said Borden. n Exercise regularly. “Research has shown that it only takes 15 minutes of exercise a day,” to help reduce the risk, said Borden. Routine exercise may be most associated with physical benefits, but the NIA notes that such activity has been linked to benefits for the brain as well. For example, a 2011 study published in the journal Proceedings of the National Academy of Sciences of the United States of America found that aerobic exercise training increases the size of the hippocampus, leading to improvements in spatial memory. The NIA also notes that one study indicated exercise stimulated the brain’s ability to maintain old network connections and make new ones vital to cognitive health.
n Eat a healthy diet. Keeping the food you eat nutritious is helpful for reducing the risk of Alzheimer’s disease, said Borden. “We are really huge advocates of the Mediterranean-style diet,” she said, which is a classic low-sodium diet known for mimicking the meals of Greece or Italy from the mid-1900s with fruit, vegetables, nuts and fish. n Stay socially connected. Maintaining social connections with family, friends and community members also can help women prevent cognitive decline. “Stay active in your community and don’t get isolated,” said Borden. Epidemiologist Bryan James of the Rush Alzheimer’s Disease Center studied how social activity affected cognitive decline, ultimately noting that the rate of cognitive decline was considerably lower among men and women who maintained social contact than it was among those with low levels of social activity. n Get cognitive stimulation.“You should always be learning something and challenging your brain,” said Borden. What that means is not the same for everybody. “There’s no single recipe for what that means, and what may be good for one
person may not be good for everyone,” she said. Borden said crossword puzzles are a good example of an activity that would be challenging for those who do not do them regularly but may be routine for those who do them often.
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She encourages people to try new activities to work out their brain. The idea of age-related cognitive decline strikes fear in the hearts of many men and women, but there are ways for adults to maintain their mental acuity well into their golden years.
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April 25, 2018 | North County Outlook
SLEEP Continued from page 13
following are some simple ways for adults to start getting more rest. n Stick to a routine seven days a week. People tend to alter their sleep routines based on the day of the week, with many going to bed later at night and sleeping in later in the morning on weekends. But the National Sleep Foundation notes that going to bed at the same time each day, including weekends, helps people feel more sleepy at bedtime and fall asleep quickly. n Avoid alcohol in the hours before going to bed. Alcohol can make people feel sleepy, but that effect is short-lived. The sleepiness many people feel after consuming alcohol wears off quickly, and that can lead to interruptions in sleep. n Avoid stimulants in the late afternoon and at night. Alcohol is a depressant that
can affect the quality of sleep a person gets. But stimulants can also make it hard to get a good night’s sleep. Nicotine acts as a stimulant in small doses, so smokers should stop smoking that last cigarette before bedtime if they’re not getting decent or adequate sleep. Caffeinated beverages also should be avoided in the late afternoon and at night because caffeine stimulates the nervous system and can make it difficult to fall asleep, even if it’s been several hours since that last cup of coffee. n Take short daytime naps. Some people find that daytime naps improve the quality of their nighttime sleep. That might be due to the link between naps and stress. A 2015 study published in the Journal of Clinical Endocrinology & Metabolism found that short naps can reduce stress. Reduced stress levels can make it easier to fall asleep at night. Limit naps to between 20 and 30 minutes, as naps that
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Avoiding alcohol before going to bed will help you get a better night’s sleep.
stretch on too long may interfere with nighttime sleep. Sufficient sleep can have a dramatic and positive impact on a person’s quality of life. Developing
a good sleep routine and employing additional strategies can help sleepdeprived men and women get more restful nights’ sleep.
Did you know?
The American Psychological Association recommends that men and women interested in making lifestyle changes begin by making realistic short- and longterm goals and then starting small. Unrealistic shortterm goals can compromise people’s efforts at making positive changes, ultimately derailing their efforts. But realistic short-term goals can pave the way to realizing the loftier long-term goals. For example, the APA recommends that people who set a long-term weight loss goal of 20 pounds begin by aiming to lose one pound a week. Accomplishing that short-term goal can give people the confidence and satisfaction they need to propel them toward achieving their longterm goal. The APA also advises that men and women who want to change unhealthy behaviors do so one unhealthy behavior at a time, unless several unhealthy behaviors are putting their overall health in imminent danger. Quitting smoking and eating healthy requires considerable effort and dedication, and individuals may encounter problems when they try to do too much at one time. As a result, the APA recommends waiting until one new healthy behavior has become routine before attempting to change another unhealthy behavior.
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