Fall 2018 Healthy Living by The North County Outlook

HEALTHY

Food as Fuel

The connection between eating and energy

Infant Care How parents can protect their babiesâ&#x20AC;&#x2122; oral health

Muscle Soreness How to avoid it

October 2018 A Special Supplement to

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Real People. Real Life.

North County Outlook • October 3, 2018 HEALTHY

HEALTHY 4 10 11

The connection between eating and energy How parents can protect their baby’s oral health How to avoid muscle soreness

Reduce eye damage from prolonged screen time

Know the warning signs of a heart attack

7 8 9 12

A realistic guide to organic food Improve acid reflux with natural remedies Tips to help you avoid foodborne poisoning Sleep loss can have many negative effects

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

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October 3, 2018 • North County Outlook

There is a significant connection between what you eat and your energy levels.

The connection between eating and energy

he connection between energy and eating is significant. A healthy diet and approach to eating can vastly improve energy levels, while a poorly planned diet that lacks nutrition can contribute to feelings of fatigue and increase a person’s risk for various ailments. The Harvard Medical School notes that different kinds of foods are converted to energy at different rates. That’s why some foods, such as candy, provide quick boosts of energy while foods such as whole grains tend to supply the body with energy reserves that it can draw on throughout the day.

Emily Countryman, owner of Ideal Wellness in Lakewood, said to avoid ‘simple sugars.’ “They’re called simple sugars because it is easy for the body to break them down,” she said, so you can get a rapid increase in blood sugar level and then a drop. “And then people tend to crave more sugar and the cycle starts over,” she said. Foods like whole wheat breads have more “complex carbohydrates” that are broken down over the course of a day, she said. It’s not just what people eat but how they eat that can affect See ENERGY on page 13

North County Outlook • October 3, 2018 HEALTHY

Reduce eye damage from prolonged screen time

ccording to a 2015 report published in the Daily Mail, many people spend more time on their devices than they do sleeping. A recent Nielsen Company audience report also found that adults in the United States devote about 10 hours and 40 minutes each day to consuming media on their personal computers, tablets, multimedia devices, TVs, and more. “In general, all of us are using more devices than we ever have,” said Jessie Liu, owner of Marysville Vision Source. “We are being introduced to bigger increases of blue light.” Exposure to blue light causes eye strain and fatigue. He added that early research indicates that excess blue light could be a cause for macular degeneration that occurs later in life. He stressed that such research still continues. People should have their eye health checked once a year, Liu recommended. Researchers continue to study the effects of screen time on personal health, but there is reason to believe that screen time may be especially harmful to vision. Devices force the eyes to focus at near range, and over time that can have an adverse effect on vision. Prevent Blindness America says that eye fatigue, dryness and blurred vision are some of the common effects of prolonged

There are a variety of steps that can be taken to reduce the eye fatigue, dryness and blurred vision that are some of the common side effects of prolonged screen use.

screen use, but these are not the only concerns. Digital devices also expose the eyes to blue light. While research as to how blue light impacts vision is ongoing, there is concern over the long-term effects of screen exposure since these screens are in close proximity to the eyes and use is often prolonged. Prevent Blindness America says that studies suggest

continued exposure to blue light over time can lead to difficulty focusing, premature aging of the eyes and even damage to retinal cells. A recent study by the National Eye Institute found the frequency of myopia, also known as near-sightedness, has See EYES on page 14

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October 3, 2018 • North County Outlook

Know the warning signs of a heart attack

n umbrella term that encompasses various conditions, cardiovascular disease, or CVD, is a formidable foe. According to the World Health Organization, cardiovascular diseases claim the lives of 17.7 million people across the globe every year, accounting for 31 percent of all deaths worldwide. If CVD statistics are alarming, then it’s important to note that many premature deaths related to CVD can be prevented. While the WHO notes that four out of five CVD deaths are due to heart attacks and strokes, men and women who learn to recognize See HEART on page 16

By knowing the warning signs of a heart attack, men and women may be able to get help before it claims their lives.

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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 • October 3, 2018 HEALTHY

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Organic food is the fastest growing sector of the American food industry.

A realistic guide to organic food

n a perfect world, chemicals would not be needed to produce any foods, all of which would be made in sustainable conditions and from all-natural ingredients. But even the most ecoconscious foodie routinely faces difficult decisions at the grocery store. The Organic Trade Association says organic food is the fastest-growing sector of the American food industry, and organic food now accounts for more than 5 percent of total food sales. While many people understand the benefits to consuming organic produce, such foods tend to cost more, compromising shoppers’

budgets as a result. Making smart choices and getting the facts about organic food can help consumers make informed decisions. “For people who prioritize organics, it’s important to look for the USDA certified organic seal,” Darryl Johnson, manager of Haggen in Marysville, said in an email. That’s the only way to be sure that at least 95% of the ingredients are produced without the use of certain pesticides, chemical dyes and fertilizers. Organic certification takes years to obtain and can be really expensive— especially for a small farmer, Johnson said. The See ORGANIC on page 18

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October 3, 2018 • North County Outlook

Improve acid reflux with natural remedies Acid reflux is a painful condition in which stomach acid flows up the esophagus. Sometimes called dyspepsia or heartburn, acid reflux can generate a fiery sensation in the chest and throat that can range from mild to severe. The issue affects many Americans. Dr. Kasra Pournadeali, director of the Northwest Center for Optimal Health in Marysville, said that it could be a symptom of an underlying issue and that people should work with their physician. “There are definitely times when medicine is important,” said Pournadeali, which could include pre-cancerous issues which medicine can help. “If the patient wants lasting results we have to treat the root cause,” he said. After working with your doctor there are some

steps that most people can take to help reduce the symptoms. Avoid food triggers. “There are some key foods that are key to avoid,” said Pournadeali. Certain foods and beverages, such as greasy or spicy recipes and alcoholic beverages, can make acid reflux symptoms strike. Acidic foods, chocolate, onions, carbonated beverages, and caffeinated beverages also may trigger acid reflux. Pournadeali said that some of the common ingredients in tea, like mint and chamomile, may also contribute to acid reflux. Beware of food allergies. Some food triggers are unique to the individual, said Pournadeali. “The answers are different for each individual,” he said, and “the mechanisms are not fully understood” about how food allergies interact

Losing weight may help reduce symptoms of acid reflux.

See REFLUX on page 17

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North County Outlook • October 3, 2018 HEALTHY

Tips to help you avoid foodborne poisoning

s the holidays approach and people will enjoy feasts aplenty, holiday-goers should take some basic steps when they handle food, especially in the wake of recent foodborne illness incidents in North America. Numerous outbreaks of salmonella and E. coli have occurred across the United States and Canada in 2018. And such outbreaks are not limited to North America. In May, more than 40 cases of hepatitis A were reported in six European Union countries, according

to the European Center for Disease Prevention and Control. “It’s not an everyday occurrence,” said Snohomish County Health District spokesperson Heather Thomas. She also highlighted some of the things people can do to reduce their chances of getting food poisoning. The first and most important thing people should do is to wash their hands before they prepare food. Also, “If you are sick, you shouldn’t be preparing

food,” Thomas said. Wash fruits and vegetables before prep. Knives can carry anything on the outside into the flesh of a fruit or vegetable, Thomas said. Avoid cross contamination by preparing meats and fishes with separate knives and cutting surfaces than fruits and vegetables. The Snohomish Health District has a handy guide providing tips to safely handle, cook and store various types of food. See FOOD on page 20

Romaine lettuce has recently been linked to various instances of foodborne illnesses.

HEALTHY

October 3, 2018 • North County Outlook

How parents can protect their baby’s oral health

he period when babies are teething can be tough on children and their parents. While parents who have dealt with teething infants in the past might be able

to recognize when their new babies’ teeth are coming in, first-time parents may wonder why their baby suddenly seems so uncomfortable and irritable. “Honestly there’s no

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magic solutions,” said Jenny Kramar, a board certified pediatric dentist with Puget Sound Pediatric Dentistry. She did offer a few suggestions to help a teething infant such as giving them softer foods, having them drink plenty of fluids, offering a cold wash cloth or plain frozen yogurt pops to chew on. To help with a child’s oral care, Kramar recommended that a pediatric dentist should first see a child when their first tooth comes in or at 12 months to establish a “dental home.” Children’s teeth should be brushed two times a day with a soft, children’s toothbrush with a tiny smear of fluoride toothpaste. Children may not like brushing their teeth, but it’s important a routine is established and they get used to brushing, Kramar said. In a 2016 study published in the journal Pediatrics, researchers who analyzed studies from eight different countries determined that teething can make babies feel miserable. Thankfully, the researchers also found that teething usually does not make babies sick. An examination of 10 major studies found that the most frequent symptoms

It is important to take care of your baby’s oral health.

of teething in infants and toddlers were gum irritation, irritability and drooling. Because teething can be so uncomfortable for babies, parents must be patient as their children’s teeth slowly come in. As babies begin to exhibit signs of teething, parents also can take steps to protect their babies’ oral health. n Discuss fluoride with your child’s pediatrician. A naturally occurring mineral that’s found in many foods, fluoride can benefit babies’ teeth in various ways. According to the American Academy of Pediatrics, fluoride can strengthen tooth enamel and make it more resistant to acid attacks that contribute to See TEETH on page 19

North County Outlook • October 3, 2018 HEALTHY

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How to avoid muscle soreness

uscle soreness can affect people from all walks of life. While exercise enthusiasts who work out several times per week may feel like they should be immune to muscle soreness, this potentially painful condition that can adversely affect quality of life can fell even the most ardent fitness fanatic. “Unfortunately, soreness can’t be completely eliminated, but it can be controlled,” said Kathy Maness, Health and WellBeing director for the Marysville YMCA. “The key to controlling it is postworkout.” The best way to manage soreness is to

go through a proper cool down and stretching. She recommends that people should stretch each muscle group for at least 30 seconds. It should take between five-to-10 minutes to complete. Stretching helps with mobility and range of motion to better function in everyday life. Those who find themselves routinely battling muscle soreness can employ the following tactics to feel better and enjoy the fruits of their labors in the gym. n Listen to your body. Daily exercise can greatly benefit long-term health, See MUSCLE on page 21

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October 3, 2018 • North County Outlook

Sleep loss can have many negative effects Poor sleep can leave people feeling groggy, disoriented, depressed, and not up for facing the day. And now there’s new evidence that insomnia can contribute to memory loss and forgetfulness among the elderly. A study, the first of its kind, unveiled a new link between lack of sleep and memory loss. Researchers at the University of California, Berkeley found that during sleep important brain waves are produced that play key roles in storing memories. These waves transfer the memories from the hippocampus to the prefrontal cortex, a portion of the brain where long-term information is stored. Sleep loss can cause the memories to remain in the hippocampus and not reach the long-

term storage area, found researchers. This can contribute to forgetfulness and difficulty remembering simple details, such as names. Seniors are frequently plagued with deteriorated sleeping patterns that lead to shallow sleep and more awakenings, say those at the University of California. This can contribute to the prevention of memories being saved by the brain each evening. “A lot of memory formation occurs when we sleep,” said Dr. Sridar Chalaka, who specializes in pulmonary disorders and sleep medicine at The Everett Clinic. He is also part of the clinical faculty at Washington State University. He sees

Sleep loss may affect memory in seniors.

a lot of patients with insomnia and sleep apnea as sleeping problems increase with age. This is not the first time sleep and brain health have been measured. See SLEEP on page 22

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North County Outlook • October 3, 2018 HEALTHY

ENERGY Continued from page 4

their energy levels. In addition to choosing the right foods, men and women can try the following strategies as they look to eat to boost their energy levels. Eat smaller, more frequent meals. Avoiding the traditional three-meals-perday approach may help improve energy levels, especially for people who tend to eat sizable meals once, twice or even three times every day. According to the Cleveland Clinic, the metabolisms of people who do not eat regularly will slow down, as the body absorbs and stores more of the food it eats. Those stores include cholesterol and fat, which can be unhealthy and contribute to weight gain. However, by eating small meals more frequently, one’s metabolism speeds up and more calories are burned. The body recognizes more food is soon on the way and, as a result, it does not need to store as much cholesterol and fat as it would if meals were eaten less frequently. Blood sugar levels play an important role. “It really comes down to blood sugar intake for a lot of people,” said Countryman. “Most of us will eat a typical American diet that is high in carbohydrates and simple sugars, and that can contribute to us feeling sluggish and tired,” she said. People can find a ‘glycemic index’ online that will help them see where foods fall on the blood sugar level, and Countryman

encourages people to look at their diet. “Just take an inventory of your favorite things to eat so you can just eat a little bit more informed,” she said. Avoid a big lunch. The Harvard Medical School notes that, while the reasons are unclear, research has indicated that the circadian rhythms of people who eat big lunches indicate a more significant drop in afternoon energy levels than the rhythms of people who eat smaller midday meals. Men and women who eat big lunches and find their energy levels waning later in the workday can try to eat smaller midday meals to boost their energy. Be careful with caffeine. The foods people eat are not the only components of their diet that can affect their energy levels. Caffeinated beverages can provide a temporary boost of energy as well. However, men and women who drink coffee or other caffeinated beverages to boost their energy levels should avoid doing so in large amounts after 2 p.m. That’s because caffeine can cause insomnia, and insufficient sleep can dramatically affect energy levels. Choose the right snacks. Eating smaller, more frequent meals may compel some people to snack. The Academy of Nutrition and Dietetics notes that snacks are important as long as they’re the right snacks. Avoid snacks that are just empty calories in favor of foods that contain protein and fiber-rich carbohydrates. Such

Making a few simple changes in what and how you eat can increase your energy levels.

snacks, which may include fruits such as apples and fresh berries or protein sources like nuts and Greek yogurt, can provide lasting energy. It’s also important that men and women not snack to fill themselves up, but rather to quell any hunger pangs and get an energy boost between meals. Adequate protein can help. “Most people are a little protein deficient,” said Countryman, although most people don’t need to add much more to their diet. “A lot of people think ‘well, I’m low on protein so I’ll get a whole lot,’ but you don’t really need that much,” she said, and suggests adding half a gram of protein each day for each pound they weigh to their diet.

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October 3, 2018 • North County Outlook

EYES Continued from page 5

increased exponentially in the last few years. Reasons include a spike in time spent looking at things close-up and a lack of outdoor activities that require focusing elsewhere. The American Academy of Pediatrics notes that a separate study recently found that excessive screen time usage in adolescents was associated with development of acute onset esotropia, or crossing of the eyes, and that limiting usage of gadgets decreased the degree of eye crossing in these patients. Eyes, just like any other muscle, require a varied workout to remain healthy. Many vision experts

recommend the 20-20-20 rule. According to this rule, for every 20 minutes of looking at a screen, a person should look away at an object 20 feet away for 20 seconds or more. This will help eye muscles to relax. The group All About Vision says to use proper lighting, such as ambient lighting. Position a computer monitor so that windows or lights are to the sides instead of in front or behind it. Be sure indoor light isn’t too bright, as bright light can contribute to glare and fatigue. Anti-reflective lenses on eyeglasses or filters for screens also can help absorb some of the blue light and limit how much reaches the retina and accesses the central nerve of the eye. This may

It’s important that people have their eye health checked every year.

alleviate digital eye strain as well. Screen users may want to adjust the display of their devices so they feature a cool, gray tone, which produces less

glare. Eyes can be adversely affected by screen time unless strategies are implemented to limit strain and to rest muscles.

Did you know?

Eye examinations are recommended to identify potential vision problems in their infancy stages. Many eye experts advise that the average person should have an eye exam every one to three years, depending on his or her age. The American Optometric Association says children should have their first eye exam at six months of age. Subsequent exams can take place at age 3, and then when the child is beginning school. If an eye doctor determines a person has a particular condition that requires monitoring, more frequent eye exams will be advised. Children require less frequent eye exams, but as a person gets older, he or she should schedule eye exams every year. Consult with an eye doctor if you have questions on when to schedule an eye examination or if you are experiencing vision problems

North County Outlook â&#x20AC;¢ October 3, 2018 HEALTHY

HEALTHY

October 3, 2018 • North County Outlook

HEART Continued from page 6

the warning signs of heart attack may be able to get help before things escalate. In fact, the American Heart Association notes that many heart attacks begin slowly with mild pain or discomfort. By paying attention to their bodies and learning to recognize these warning signs, men and women may be able to get help before heart attacks claim their lives. Chest discomfort: Discomfort in the center of the chest that lasts more than a few minutes or goes away and comes back is a telltale sign of heart attack. The discomfort may feel like pressure in the chest, squeezing, fullness, or pain. “The main symptoms of a heart attack is pressure that is felt under the breast bone, which is in

the center of the chest,” said Dr. Yelena Rosenberg, who works with cardiology services at Skagit Regional Health. She said about 75 percent of patients feel that pressure. Discomfort in the upper body: Discomfort in areas of the upper body that are not the chest also may be a warning sign of heart attack. The AHA notes that such discomfort or pain may occur in one or both arms, the back, neck, jaw, or stomach. Additional signs: “Occasionally heart attacks will present with some other symptoms as well, and these can include shortness of breath, sweating, neck pressure, and sometimes nausea and fatigue,” said Rosenberg. Once a heart attack begins there is not much time for a patient and they should immediately get to an emergency room, said Rosenberg.

“If someone is having these symptoms they should call 911 immediately,” she said. Are symptoms different for men and women?: Symptoms of heart attack tend to be different for men and women. While the most common symptom for both men and women is chest pain or discomfort, women are more likely than men to experience additional symptoms. According to the AHA, women are more likely than men to experience shortness of breath, nausea/vomiting and pain in their backs or jaws. The AHA urges fast action by anyone who suspects they or a loved one are suffering a heart attack. Acting quickly can save lives and help men and women avoid joining the nearly 18 million people who succumb to cardiovascular disease each year.

Did you know?

Heart disease affects women of all ages. The symptoms can be somewhat silent or not what many women may normally associate with heart disease. The symptoms of heart disease in women also may differ from those experienced by men. The Mayo Clinic says the most common heart attack symptom in women is a type of pain or discomfort in the chest. However, women also may experience seemingly unrelated symptoms such as nausea, vomiting, sweating, unusual fatigue, abdominal discomfort, or lightheadedness. Recognizing these symptoms can help women get early treatment that may save their lives.

North County Outlook • October 3, 2018 HEALTHY

REFLUX Continued from page 8

with the body. “If a person consumes a food that their body doesn’t agree with, many times it is a food allergy,” he said. There are two ways to test for food allergies. A skin applicant test that is no longer done through needle injection, said Pournadeali, and a blood draw. Fasting before bedtime. Avoid eating food and consuming beverages two to three hours before bedtime. Eat small meals. Rather than eating a few big meals, eat small meals throughout the day. Drink low-fat milk. Milk may temporarily buffer stomach acid, but high-

fat milk may stimulate the stomach to produce more acid. Chew gum. Chewing gum stimulates the production of saliva, which can be an acid buffer, offers WebMD. Chewing gum also results in more swallowing, which can force acids out of the esophagus. Quit smoking. Some

If you quit smoking, it may help relieve your acid reflux.

Did you know?

The next time symptoms of a cold appear it could be well worth it to reach for elderberry syrup, lozenges or supplements. According to the University of Maryland Medical Center, elderberry, or elder, has been used for centuries to treat various ailments. Elderberry can be applied to the skin to relieve wounds, and it also is effective when taken orally to treat respiratory illnesses like cold and flu. Some evidence suggests that elderberry may help reduce swelling in the mucus membranes and sinuses to help relieve nasal congestion. WebMD says elderberry may help boost the immune system and reduce inflammation to relieve pain throughout the body. Some people also rely on elderberry for allergic rhinitis (hay fever) and as a laxative. Even though elderberry is an all-natural alternative to medicine, its use should be discussed with a doctor to ensure no contraindications.

studies indicate nicotine relaxes the muscles of the lower esophageal sphincter, the flap that blocks stomach acid from coming into the esophagus.

Stay upright. Stay upright after eating a meal for at least three hours. In bed, sleep on a slight angle by raising the head of the bed a few inches.

HEALTHY

October 3, 2018 • North County Outlook

ORGANIC Continued from page 7

cost of certification can make it impossible for some smaller operations to get organic certification, but lots of small farmers around here still embrace organic farming methods. “And for our customers who want to avoid GMOs, they may be interested to know that certified organic products are also required to be GMO-free,” Johnson said. Smarter organic choices. According to the food and health resource the Environmental Working Group, certain fruits and

vegetables are more likely to feature residual pesticides than others. They dub these foods the “Dirty Dozen,” which include strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, and sweet bell peppers. Shoppers who cannot afford strictly organic foods can opt for non-organic items that are less likely to contain residual pesticides. “A lot of our customers want to know more about their food than just whether it’s organic,” Johnson said. “They want to know where it was grown, how long ago it was harvested, whether it has GMO ingredients, and

how it tastes. I’ve found that organic is just one of the factors that our customers care about.” Fearing antibiotics. Many people are concerned about milk, meat and poultry treated with antibiotics. Organic foods are antibiotic-free. The Food and Drug Administration has strict guidelines in place to phase out the use of antibiotics in food animals to enhance growth or improve feed efficiency. They’re also requiring farmers to select strains of microbials that are less medically important to humans who would need them to treat disease. This means that conventional milk, meat and poultry may contain less antibiotics than consumers know. Also, according to the U.S. Poultry & Egg Association, poultry are not given growth hormones, so there’s little need to pay more for hormone-free.

Organic and pesticides. To be “organic,” foods produced and sold in the United States and Canada must be shown to conserve natural resources and be devoid of GMOs, among other requirements. However, USDA organic certification allows for natural substances, such as pheromones, vaccines for animals and a limited number of natural pesticides. Also, a 2011 survey by the USDA showed 39 percent of 571 organic samples were found to have pesticide residues, but well below tolerance levels set by the EPA. Therefore, pesticidefree and organic are not exclusive. Organic foods are seen as a healthy alternative to foods that do not fall into this category. While there are many positive reasons to go organic, including conventional foods in one’s diet is not necessarily unhealthy.

North County Outlook • October 3, 2018 HEALTHY

TEETH Continued from page 10

tooth decay. Fluoride also makes it more difficult for plaque bacteria to produce acid. Parents of infants can discuss fluoride with their children’s pediatricians, who may recommend prescription drops of chewable tablets as babies’ teeth begin to grow in. n Inspect and clean babies’ teeth. Babies can’t brush their own teeth, so parents must perform this task for them. The AAP notes that healthy teeth should be all one color. Any spots or stains should be brought to the attention of a dentist. Once a baby

gets his or her first tooth, parents can use a smear of fluoride toothpaste that’s roughly the size of a grain of rice to clean the teeth at least twice daily. The AAP recommends cleaning teeth right after breakfast and before bedtime. n Feed babies healthy diets. Another way parents can protect their babies’ teeth is to feed their children healthy diets. Kramar said she also talks with parents about the importance of diet and to be aware of the damage some foods can cause to teeth. She said there are lots of toddler foods that seem healthy, but actually contain high amounts of sugar.

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The AAP recommends foods and drinks that do not contain a lot of sugar, such as fruits and vegetables. When feeding babies fruit, be mindful of dried fruits, such as raisins, which can stick to babies’ teeth and may contribute to cavities if not cleaned off the teeth. n Do not put babies to bed with bottles. The AAP advises against parents putting babies to bed or down to nap with a bottle. Milk, formula and juice contain sugar, and babies who suck on bottles with liquids that have sugar in them before going to sleep may suffer from tooth decay. When babies begin

A child should be seen by a pediatric dentist when their first tooth comes in or at 12 months old.

teething, parents can take various steps that can safeguard their children’s oral health for years to come.

HEALTHY

October 3, 2018 • North County Outlook

FOOD Continued from page 9

Learn the proper temperatures for food. Generally food stored between 41 degrees and 135 degrees are susceptible to bacteria growth. Don’t leave food out for more than one to two hours and always thaw foods in a refrigerator rather than a kitchen counter. When two or more people get the same illness from the same food or drink source, the event is called a foodborne disease outbreak, according to the Centers for Disease Control and Prevention. While infection from salmonella strains and escherichia coli are some of the most

notable contagions, other illnesses can occur as well, as evidenced by the EU hepatitis outbreak. Listeria and cyclospora are some other known foodborne illness pathogens. Through the first half of 2018, warnings and recalls have been issued by the CDC for shell eggs, romaine lettuce, dried coconut, chicken salad, kratom, raw sprouts, and frozen shredded coconut due to illness outbreaks. The ramifications of food illnesses are significant. The Food and Drug Administration and the CDC reported that 121 people in 25 states became ill in April 2018 from eating romaine lettuce grown in the region of Yuma, Arizona. Forty-six of those individuals were

Did you know?

Certain types of dairy can have a positive effect on blood pressure. According to the Cleveland Clinic, people with high blood pressure, which occurs when the force of blood pushing against blood vessel walls is above normal range, can look to diet to help lower their blood pressure. Among the foods that can benefit people with high blood pressure is low-fat dairy. Calcium-rich foods, such as low-fat dairy products like skim milk, 1 percent milk and Greek yogurt, can help lower blood pressure. In addition, the Cleveland Clinic notes that low-fat and low-salt cheese also can help people achieve healthier blood pressure levels. People with healthy blood pressure can switch to low-fat dairy to avoid high blood pressure, which is often referred to as hypertension. In a study of more than 5,000 adults, researchers in Spain found that those who reported including the most low-fat dairy in their diets were 54 percent less likely to develop hypertension over a two-year period than those who consumed the least amount of low-fat dairy products.

hospitalized, including 10 who developed a type of kidney failure. One person in California died from the sickness. Increased reporting about foodborne illness outbreaks begs the question as to whether or not more can be done to reduce the spread of these harmful pathogens. Contamination can occur in various places as food makes its way to dinner tables. Long-term prevention of foodborne illness outbreaks involves the cooperation of many people in the production chain — including the consumer, according to the CDC. n Production and harvesting needs to be safe and clean, with efforts to

keep food products free of animal waste and sewage contamination. n Inspection of processing plants can help ensure sanitary practices are in place. n Pasteurization, irradiation, canning, and other steps can kill pathogens during food processing. n People who package or prepare foods must properly wash their hands and clean facilities where food is handled. n Food service workers should not go to work when they are ill. n Foods need to be kept at proper temperatures during transport and when on display at stores. n Consumers should be aware of expiration dates and employ proper food handling and cooking measures. These include thoroughly washing produce, and cooking poultry, meats and other foods to the recommended temperatures. People who experience food poisoning should report each instance to the local or state health department. Identifying symptoms and location can help health officials track illnesses and look for similar exposures. If people suspect they got food poisoning at a restaurant, then they should report it to the Snohomish Health District by calling 425-339-5278.

North County Outlook • October 3, 2018 HEALTHY

MUSCLE Continued from page 11

but it’s important that men and women listen to their bodies, paying attention to any signs that it might be time for a break. Each person is different, but exercise aficionados who recognize any abnormal signs such as unexplained fatigue or cramps may need to take a day off. Bodies need time to recover after a workout. n Get adequate sleep. Getting enough sleep provides recovery time. The National Sleep Foundation recommends that adults between the ages of 18 and 64 years of age get between seven and nine hours of sleep per night. The NSF recommends adults 65 and older get between seven and eight hours of sleep per night. n Don’t overdo it. Pushing a body too hard increases a person’s risk of injury or illness. Muscles that are overtaxed will very likely begin to feel a type

of pain known as delayed onset muscle soreness, or DOMS. If someone is new to exercise, it’s best to go slow and then build up, Maness said. The American College of Sports Medicine notes that any type of activity that places unaccustomed loads on muscles may lead to DOMS, but activities such as strength training exercises, walking down hills, jogging, step aerobics, and jumping are known examples of contributors to DOMS. Such activities should not necessarily be avoided, but it’s important that men and women not push themselves to the point of overexertion when performing them. n Stay hydrated. Muscle soreness may appear if men and women are not drinking enough water before, during or after their workouts. A dehydrated body’s muscles do not have enough electrolytes, and that can be contributing to the feelings of soreness some exercise enthusiasts

There are a number of things you can do to prevent muscle soreness after working out.

feel. Drink lots of water throughout the day, and don’t forget to bring a water bottle along to the gym when working out. People should drink 20-24 ounces of water for each hour of exercise and they should eat within

two hours after a workout, which will help the body to help repair muscles, Maness said. Muscle soreness can be painful and difficult to deal with. But the solution to address such soreness is oftentimes very simple.

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HEALTHY

October 3, 2018 • North County Outlook

SLEEP Continued from page 12

A 2008 University of California, Los Angeles study discovered that people with sleep apnea showed tissue loss in brain regions that help store memories. The amount of sleep people get generally diminishes as they age. A young adult gets sevento-eight hours of sleep per night while someone in their 70s and 80s get around six hours of sleep at night. WebMD says imaging and behavioral studies show the role sleep plays in learning and memory and that lack of sleep can impair a person’s ability to focus and learn efficiently. Combine this with the necessity of sleep to make those brain wave connections for memories to be stored, and the importance of deep sleep is apparent. Another study, published in the journal Brain, conducted by doctors at Washington University in St. Louis, linked poor sleep with early onset of dementia, especially Alzheimer’s disease. Although poor sleep does not cause Alzheimer’s, it may increase brain amyloid proteins believed to be intrinsic to the disease. When slow-wave deep sleep is disrupted, levels of amyloid can grow and clog the brain. This

is corroborated by data published in the journal Neurology. Getting deep sleep is important for reducing these proteins. The American Academy of Sleep Medicine recognizes the difficulties elderly people may have in regard to sleep. The quality of deep sleep among older adults is often 75 percent lower than it is in younger people. Doctors can be cognizant of how sleep impacts memory and the onset of dementias and discuss insomnia treatment options with their patients. People typically underappreciate sleeping problems and chalk it up as something that comes with age, and problems occur when people start waking throughout the night. Chalaka said people in their 70s and 80s may find themselves waking up a half dozen times throughout the night. Sleep declines and is interrupted, and that can cause problems with short-term and long-term memories forming. Increasing medical problems such as joint problems, stress, depression and even side effects from medical prescriptions can affect sleep, Chalaka said. Retirement can be a factor too and many recent retirees find themselves spending too much time in bed. He noted that someone who spent their career working an early

There are a variety of things that people can do to ensure they get the proper sleep.

shift which finished in the early afternoon, will spend extra hours in bed trying to maintain a normal sleeping schedule. There are several things people can do to improve their sleeping. Exercise helps. More physical activity and the harder the muscles are worked, the better people will sleep, Chalaka said. Even walking for a half hour will help. People should also avoid taking multiple naps throughout the day. Such naps “takes away the drive to sleep,” Chalaka said. Also avoid drinking caffeine after 2 p.m. because it can stay in the system hours after consumption. Folks living in assisted living facilities sometimes have their sleep become disorganized because the facility is often dark without

any bright light. “The brain can’t tell day and night,” Chalaka said, adding he’s seen people sleep throughout the day and walk around at night. People sometimes get frustrated when they keep waking at night, which makes it difficult to get back to sleep. When that happens, he encourages people to calm down, meditate or use other relaxation techniques to get back to sleep. When people are fighting sleep during normal daily activities or falling asleep at the dinner table, then they might need to seek medical help, Chalaka said. He added that depression or anxiety, snoring loudly or stopping breathing throughout the night are also indicators that someone needs help.

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MORE CARE LESS WORRY JOANN’S STORY OF CANCER & CARE

JoAnn’s daughter Joy was her constant support during her breast cancer treatment. Skagit Regional Health – Cancer Care Center’s inclusive approach meant Joy was included in the appointments and involved in the entire process. Freed from countless trips down the I-5 corridor, JoAnn and Joy stayed comfortably at each other’s sides, while they planned for life beyond cancer.