Your Health, April 2022

Your Health April 2022

A SUPPLEMENT OF THE LEWISTON TRIBUNE AND MOSCOW-PULLMAN DAILY NEWS

2 | Thursday, April 21, 2022 | Lewiston Tribune & Moscow-Pullman Daily News

Your Health 2022

Getting Motivated Green Shoot Media

There’s no question that exercise offers numerous benefits for body and mind.

The problem, quite frankly, can be motivation. Here’s how to get moving.

MAKE IT SOCIAL It’s crucial that we stay active, so many your next trip to the gym or jogging trail a social outing. Invite friends to come along. Conversation and competition will instantly remake the same old routine.

If scheduling issues persist, track your daily progress on a workout app and share the results with your peers.

You can set shared goals, celebrate each personal milestone and then meet up later to celebrate achieving them. Family members might enjoy getting to sneak in a few extra hours of together time, too.

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Maybe the problem is your routine itself. Keep your workouts fresh by changing up your exercise patterns, while adding splashes of fun.

Try different movements, or change which days you do certain reps. Try a new soundtrack, or watching your favorite show while you’re on the treadmill. The key is building strength, endurance, flexibility and balance — but

it doesn’t have to be drudgery. Take a break from your gym, and join a class.

Whether it’s yoga, kickboxing, pilates, spinning, dancing or Zumba, you’ll have a chance re-engage with exercise. You might made a few new friends along the way!

EXERCISE WITHOUT EXERCISING Are there everyday moments when you can inject physical activity into your schedule? If you’re walking the dog, try jogging if your pet is able. Park as far away as possible when shopping for a little burst of cardio on the way in — and some light strength training with the loaded bags or cart on the way back to your vehicle. You don’t need dedicated exercise time, or a gym membership, to get your heart pumping.

TREAT YOURSELF Some may only associate “exercise” and “treating yourself” with cheat days.

But why not purchase the latest exercise gadget, some new workout clothes, or that piece of equipment you’ve been hoping for? Time the purchase to reaching a new fitness milestone — or put a dollar in a jar each time you reach one. By the end of the month, you’ll have enough money to treat yourself.

Lewiston Tribune & Moscow-Pullman Daily News | Thursday, April 21, 2022 | 3

Your Health 2022

Battling Heart Disease

HEALTHY WEIGHT Doctors calculate your body mass index as part of regular check ups to find out if our

REGULAR EXERCISE Adults should take part in moderate-intensity exercise for at least a half hour several times a week, according to the U.S. surgeon general.

Aside from weight control, regular exercise helps with blood pressure and cholesterol. In total, you should get at least 150 minutes of this kind of aerobic activity each week. The Centers for Disease Control and Prevention also See

HEART, Page 11

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Smoking increases your risk of heart disease. Chemicals in cigarettes can damage blood vessels and your heart. The smoke itself reduces oxygen in your blood, increasing blood pressure and your heart rate — because now the heart must work harder to supply oxygen. Encourage friends and family to quit as soon as is possible, too.

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Ideal cardiovascular health actually comes down to seven key factors, according to the American Heart Association.

weight is within a healthy range. This same number can serve as an indicator for heart problems, since being obese or overweight increases your heart-disease risk. A healthy weight for adults is usually between 18.5 and 24.9 BMI.

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Green Shoot Media

4 | Thursday, April 21, 2022 | Lewiston Tribune & Moscow-Pullman Daily News

Your Health 2022

AVoid Dental Erosion Green Shoot Media

Your smile is often the first thing people notice.

Bad habits, however, can encourage the erosion of your enamel, undoing the good work of daily dental hygiene and regular visits to the dentist.

WHAT IT IS Enamel acts as a protective coat for sensitive layers inside the tooth. Dental erosion is the loss of this of enamel caused by acids. Teeth begin to yellow when they succumb to this erosion: The white outer coating wears down and dentine — which is more pale — starts showing through.

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Tooth enamel briefly softens every time you ingest something acidic. Saliva then works to balance the mouth’s acid content, eventually returning everything to a normal state.

This happens with soft drinks, fruit juices, kombucha, teas, coffees and alcoholic drinks, among many other things.

People dealing with reflux, morning sickness or bulimia may also have erosion issues because of the acid our stomachs. Those suffering from constant dry mouth are also at an increased risk.

Erosion happens when acidic intake is so often that the mouth doesn’t have time to rebalance itself. The enamel begins to wear away.

WHAT TO DO Cutting down on acidic things is the best advice, but coffee drinkers might revolt. So carefully avoid leaving acidic drinks in your mouth too long, or swishing them around. Instead, if possible, use a straw so that the liquid is quickly transported past the teeth toward the back of your mouth. Drink water instead of juice or soft drinks.

Avoid chewing vitamin C tablets. Eat fruit with meals instead of as a stand-alone snack. Finishing meals with milk or cheese will also help balance acids.

If you can’t brush right away, chew sugar-free gum since that will jumpstart the production of saliva.

TREATMENT PROGRAMS Your dentist will monitor erosion issues during regular checkups, providing advice and solutions before any damage becomes permanent.

Doctors can help with managing vomiting or reflux.

There are vitamin C supplements that are meant to be swallowed hole, rather than chewed.

Typically, the tooth’s lost surface will be replaced by fillings. In the most extreme cases, damaged teeth may need to be replaced with crowns or veneers. Contact a dental professional if you are growing concerned.

Lewiston Tribune & Moscow-Pullman Daily News | Thursday, April 21, 2022 | 5

Your Health 2022

Can You Hear Me Now? Green Shoot Media

Many people lose their hearing because of hereditary issues or illness, while others may suffer from medical conditions like middle-ear infections or tinnitus that lead to irreversible damage.

Today, hearing loss is the third most common condition in the U.S., following only arthritis and heart disease. Here’s a look at how this is impacting us, and what we can do.

TYPES OF LOSS Hearing loss is divided into three different types, depending on the damage: Conductive loss involves the middle or outer ear. Sensorineural relates to inner-ear issues. Mixed loss, as it sounds, includes some combination of both. Genetics, age and illness play a role, as

do a number of modern-day issues like ongoing loud noises and some forms of medication.

Many cases are untreatable, so prevention remains our best way to keep healthy hearing.

DEGREES OF LOSS There are also different degrees of loss: Mild loss is diagnosed for those who may have trouble making out c o nve r s a t i o n s amid background noise. Moderate loss would involve having to ask others to repeat themselves in one-on-one conversations or when on the phone. Severe loss is such that a hearing aid is required. Profound loss may require technology like a cochlear implant.

See

HEARING, Page 11

6 | Thursday, April 21, 2022 | Lewiston Tribune & Moscow-Pullman Daily News

Your Health 2022

Eating After Exercising Green Shoot Media

Working out expends a lot of energy, and you can come away feel both tired and very, very hungry.

It’s important, however, to eat right, or you may risk losing ground in your journey toward a healthier life.

WHEN TO EAT Have a snack within 15-30 minutes of your workout’s end in order to recover your regular energy levels. That will also help

curb your appetite. Good postworkout choices include almonds and chocolate milk, yogurt with blueberries and granola, pretzels and string cheese, and peanut butter and apples and peanut butter, among other things. Eat a full meal with both protein and carbs within two hours of exercising in order to replace critical nutrients and help in muscle recovery. If your appetite is low after exercising, look for liquid-food options like protein drinks or milk.

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As important as it is to eat within a certain timeframe, it’s even more critical that you make smart choices about what you eat. Balancing your nutritional intake doesn’t just restore your energy; it also helps with reducing fatigue and encourages recovery. Proteins, carbohydrates and the healthy fats that we get from nuts are essential. The mixture depends on what you’re doing: Endurance activities like cycling, swimming or running require more carbs, while strength trainers should learn more toward proteins. The average active person’s diet should be somewhere in between.

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chicken, fish, nuts and healthy shakes. Dairy from milk, cottage cheese and yogurt rebuilds amino acids and repairs cells.

Omega-3 fatty acids boost muscle-protein synthesis, and that’s increases muscle cells according to a study by the Washington University School of Medicine.

These acids are found in tuna and salmon. Fish oils can help reduce muscle soreness, too.

DON’T FORGET TO DRINK Since dehydration is always a danger, everyone needs fluids before, during and then after exercising.

Drink roughly 2-3 cups of water in the hours before your workout, then 1/2 to 1 cups of water every 15-20 minutes while working out. (You may have to adjust these numbers based on body mass and your particular climate.)

After your workout, drink 2-3 cups for every pound you lost during the session.

Lewiston Tribune & Moscow-Pullman Daily News | Thursday, April 21, 2022 | 7

Your Health 2022

Soothing Dry Eyes Green Shoot Media

Tears are much more than small droplets of water. In fact they also contain more than 1,500 proteins along with fatty oils and mucus, according to the National Eye Institute. So what happens when they stop working?

WHAT TEARS DO Tears keep the surface of our eyes smooth, while protecting them from certain elements in our environment. The eye becomes itchy or inflamed when the body doesn’t produce tears — or enough of them — to play this critical role. Often this is a temporary issue, and no long-term damage is done. For some people, however, having dry eyes is part of every-day life.

WHO’S AT RISK? The condition of dry eyes is most common in older people, but anyone can be impacted.

In some cases, dry eyes are an underlying symptom of a more serious issue. Rheumatoid arthritis, blepharitis, and entropion are some of the diseases linked to dry eyes, according to the American Academy of Ophthalmology.

Allergies, thyroid disorders and vitamin A deficiency can be involved. Certain medications, including antihistamines, hormone replacement therapy, decongestants and antidepressants, may make it worse. The corneal nerve can become desens itized because of the use of contact lenses, as well. Dry eyes See

EYES, Page 11

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8 | Thursday, April 21, 2022 | Lewiston Tribune & Moscow-Pullman Daily News

Your Health 2022

Meditate For Better Mental Health

Green Shoot Media

Meditation techniques can help us all to better mental health, by encouraging presence, peace and sense of purpose. Here’s how.

WHAT IT IS Meditation has been part of our world in some form for centuries. It was originally designed to help deepen followers’ understanding of mystical and sacred ideas, but is more commonly used today for stress reduction and as a relaxation technique.

The Mayo Clinic describes meditation as a “type of mindbody complementar y medicine.”

WHAT IT DOES

STARTING POINTS

HELPFUL RESULTS

Practitioners of meditation center attention on the moment they’re living in, and ultimately find a heightened sense of awareness. Those who meditate say they gain new perspectives, build stress management skills and have increased their own self awareness through the process, while encouraging their imagination and reducing negative thoughts. The Mayo Clinic has reported better nights of sleep, and improved mental health. There is no correct way to do it. Meditation, quite simply, is defined as a peaceful activity that lowers your level of stress, suits your particular lifestyle and helps bring peace of mind.

Anyone can meditate, and it can be done anywhere. Find a quiet place where you can form mental images that you find to be relaxing. It might be a trickling mountain spring, coffee at a Parisian cafe, a quiet walk in a park, or a day at an exotic beach. Use as many senses as you can when imagining this place, including sounds and smells. You have just been transported through guided meditation. Mantra meditation involves focusing on the within, typically the flow of your breath or perhaps your own heartbeat. It’s all about living in the present, letting go of past hurts or the worries of the day. Next, create your own version.

Mindfulness brought on through meditation is of particular help in improving the lives of those dealing with anxiety disorders and depression, according to Psychology Today.

The American Journey of Psychiatry conducted a study with similar results. These issues impact most of us at one point or another, and relief can be elusive. The best part about meditation is that it’s so easy to maintain as a routine.

Researchers found that most of those studied chose to continue meditating long after the studies concluded.

Lewiston Tribune & Moscow-Pullman Daily News | Thursday, April 21, 2022 | 9

Your Health 2022

Weightlifting Tips For Beginners Metro Editorial

Strength training is a vital component of an effective exercise regimen. Guidelines from the Office of Disease Prevention and Health Promotion recommend adults include moderate- to high - intens it y strength training activities in their workout regimens at least twice per week.

Individuals with little weightlifting experience may not recognize the value of strength training, which is often associated with building as much muscle as possible. Though strength training helps build muscle, it’s also a great way to burn fat. Muscle increases resting metabolic rate, which means individuals who engage in strength training will burn

more fat during rest than they would if they did not include such exercise in their workout regimens. Stronger muscles also provide more support to bones and connective tissues, which reduces injury risk. That’s an especially important benefit for aging men and women.

As valuable as strength training is, it’s imperative that individuals a p p roa ch weightlifting and other strenth-building exercises with a measure of caution.

Improper form or going too hard too soon can increase injury risk. Beginners can heed these tips as they acclimate to strength training.

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Free Clinic patients are people just like you. They are parents, grandparents, teachers, college students, neighbors, and working families—people simply struggling to make ends meet. Free Clinics are safety-nets for their communities. Free Clinics serve the underserved, those who need access to healthcare services but have economic barriers that prevent access. Some patients lost their employer-sponsored health insurance during the pandemic and many patients do not qualify for Medicaid or Medicare. Snake River Community Clinic (SRCC) is the only Free Clinic in North Central Idaho.

As a Free Clinic, Snake River Community Clinic provides access to quality healthcare services to the underserved of the region. The clinic offers 100% free medical and integrated behavioral health visits, lab work, and basic imaging. The clinic is staffed by qualified healthcare professionals, students, and volunteers. The clinic will offer dental visits later this year after a full remodel. Lastly, for those simply struggling to make ends meet, the clinic is also a Prescriber Drug Outlet that can dispense medications at no cost to the patient.

The Snake River Community Clinic—Free Clinic operates on a small budget funded entirely through community donations, fundraisers, and grants. The clinic also accepts medical supply donations that are unexpired, unopened, and clean. Free clinics rely heavily on the support and involvement of the community, agencies, other healthcare entities, and organizations to help bridge the gap in healthcare access. The Free Clinic model is different from Federally Qualified Healthcare Centers but works collaboratively with FQHC’s to reach all people in need of healthcare services.

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WEIGHTLIFTING, Page 12

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10 | Thursday, April 21, 2022 | Lewiston Tribune & Moscow-Pullman Daily News

Your Health 2022

How To Overcome Mental Fatigue Metro Editorial

Fatigue and exhaustion are often discussed in terms that characterize the physical effects that they have on the body. However, mental fatigue can be just as draining as physical exhaustion, even if its symptoms are not as evident as achy muscles or tired feet.

The online medical resource WebMD notes that mental fatigue typically arises when individuals focus on mentally challenging tasks for extended periods of time.

Many individuals also experienced mental fatigue during the pandemic. Pandemic-related restrictions forced individuals across the globe to confront a number of unforeseen, unexpected challenges, including a sudden shift to remote work and school closures that forced working

parents to juggle the rigors of their careers with the difficulties of remote learning. That upheaval contributed to prolonged mental fatigue for many individuals.

Much like athletes need routine breaks from exercise to let their muscles recover, individuals need to look for ways to give their overworked minds a chance to recuperate from fatigue. Each person is different, but these strategies can help people overcome mental fatigue.

Take breaks from the news Overconsumption of news is one potential contributor to mental fatigue.

That’s especially so in the digital age, when the latest headlines are never further than a smartphone away. The Johns Hopkins Women’s Mood

Disorders Center notes that limiting news consumption during stressful times can be an effective way to reduce symptoms of stress, including mental fatigue.

Schedule time to relax The pressure to feel as if you should always be doing something, whether it’s working, taking care of your family or tackling a to-do list around the house, can contribute to mental fatigue.

Schedule time to relax and make a concerted effort to keep that time open. Avoid using scheduled relaxation time to work on household chores or check work emails.

Instead, use this time to do something you find genuinely relaxing, even if that activity feels like you’re doing “nothing.”

Spot the signs of mental fatigue Another way to overcome mental fatigue is to learn to recognize its symptoms.

Recognition of these symptoms allows individuals to use them as alarm bells that alert them when it’s time to take a step back and unwind.

WebMD notes that mental fatigue symptoms include mood-related issues like increased irritability or anger; difficulty concentrating that makes it hard to finish tasks; zoning out; difficulty sleeping; and engaging in unhealthy beha vior s , i ncl ud i ng overconsumption of alcohol.

The signs of mental fatigue may not be as instantly recognizable as the symptoms of physical exhaustion. But mental fatigue can be just as dangerous as physical tiredness if left unchecked.

Lewiston Tribune & Moscow-Pullman Daily News | Thursday, April 21, 2022 | 11

Your Health 2022

EYES from Page 7 happen to both women and men, but women develop a higher incidence after menopause.

Your doctor may also encourage a diet with more Omega-3 fatty acids, found in walnuts, fish and vegetable oils.

DIAGNOSING THE PROBLEM

MANAGEMENT STRATEGIES

A comprehensive examination is often scheduled to properly diagnose dry eyes. The doctor will evaluate the exterior of your eye, as also check out the eyelids and cornea. This evaluation is then coupled with details from your medical history, general health issues, and symptom details to develop a management plan.

In some cases, you may be encouraged to eat a diet that’s higher in vitamin A, which is found in carrots, liver and broccoli.

Dry eyes are, unfortunately, a chronic condition — so no treatment is likely to cure it.

However, there are approaches your doctor can recommend to better manage this condition.

Those with mild cases of dry eyes can find relief with the use of artificial-tear solutions. These are available over the counter to supplement your natural production of tears. Certain eye drops can also enhance your body’s ability to create tears.

The doctor will tailor a plan that’s right for you.

HEARING from Page 5 THE CAUSES Aging is the most common cause, though researchers still don’t fully understand why we lose our hearing.

One in three people who are 65-74 has some sort of loss. After 75, it’s an entire 50%. As with exposure to loud sounds, a lifetime of listening may simply wear down delicate ear mechanics. Genes play a role, as do certain drugs. In fact, there are more than 20 0 chemical and medications that are linked to hearing loss.

THE TREATMENTS Important preventative measures include wearing

earplugs when around any sound that louder than traffic. If you work in a noisy workplace, discuss ear safety with your employer.

Hearing aids help most people with more serious hearing loss, and some have found success with personal-listening systems and phone-amplification software. Surgery can ultimately reverse losses caused by infection, scar tissue or otosclerosis.

Antibiotics may work in the case of infection. Removing ear wax is sometimes a solution. If all else fails, cochlear implants are becoming more popular with those suffering from profound hearing loss.

HEART from Page 3 recommends a least two weekly muscle-strengthening sessions.

EATING RIGHT Eating more fruits and vegetables is a great way to improve your heart health.

Look for foods that are low in cholesterol, trans and saturated fats. Use herbs and spices rather than salt, since sodium can increase your risk of high blood pressure, and that’s a major heart-disease risk factor. Eat less added sugar, too — and not just in your food. Substitute flavored water for sugary drinks.

BLOOD PRESSURE Check your blood pressure

regularly, whether at the doctor’s office, a local pharmacy or at home. If not controlled, high blood pressure can also increase your risk for stroke, kidney disease, pregnancy problems and cognitive issues later in life.

CHOLESTEROL AND GLUCOSE Everyone should have their cholesterol checked at least once every five years, according to the CDC. This simple blood test will alert your physician to an issue that’s directly linked to heart disease.

Blood-sugar levels must also be closely monitored, in particular with those living with diabetes. Your doctor can discuss how keeping track of this will lower your risks.

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12 | Thursday, April 21, 2022 | Lewiston Tribune & Moscow-Pullman Daily News

Your Health 2022

WEIGHTLIFTING from Page 9 Work with a personal trainer Proper form is imperative to avoiding injury while strength training, and personal trainers can guide individuals through an assortment of exercises to make sure they’re performing them correctly. If a long-term commitment to a personal trainer is beyond your financial means, find a trainer with limited commitment packages or one who lets clients pay on a session-by-session basis.

Many fitness facilities include one or two free personal trainer consultations for new members, so take advantage of these opportunities when they’re offered. If you plan to work out at home, ask a friend

with weightlifting experience to show you the correct form or watch online tutorials.

Begin with light weight Beginners should avoid reaching for the heaviest dumbbells on the rack.

Mastering form is vital at the beginning stages of a new strength training program, so go for lighter weights and gradually add weight as your body acclimates. If you find yourself completing a set without much effort, you can add a little more weight. But start with light weight and build from there.

Warm Up Warm up with some light

cardio prior to lifting any weight. The fitness experts at Gold’s Gym note that some light warmup prior to a strength training workout increases range of motion, decreases injury risk and contributes to more permanent change in muscles.

Keep warmup sessions to between five and 10 minutes, opting for anything from a low-intensity jog on a treadmill or session on an elliptical. After warming up, perform some stretches that target the muscles you’ll be focusing on during your workout. A trainer or online tutorial can be good sources of stretches to perform before working out a particular muscle group.

Recover Recognize the need for recovery. Rest and recovery is vital for any athlete, and that includes strength training beginners who are not yet lifting a lot of weight. Rest helps to build lean muscle tissue and prevents injuries.

When planning a strength training regimen, ensure muscles get adequate rest by never working out the same muscle groups on consecutive days.

Strength training beginners should take things slowly and gradually change their routines as their bodies become more acclimated to exercises designed to make them stronger.