Health & Wellness 2023/24

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2023/24 Methow Valley

HEALTH

& Wellness

Growing older in the Methow

Getting ahead of the 'tripledemic' 10 ideas for healthier living

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HEALTH

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HEALTH & WELLNESS

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A publication of the Methow Valley News P.O. Box 97, 502 S. Glover St. Twisp, WA 98856 methowvalleynews.com

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GROWING OLDER IN THE METHOW

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GETTING AHEAD OF THE 'TRIPLEDEMIC'

10

The evolution of eldercare and aging in place

For many adults and kids, a trio of shots is recommended

10 IDEAS FOR HEALTHIER LIVING Options that can affect your wellness

Looking homeward

Health care is complicated —local providers are here to help

T

he Methow Valley has its own special demographics mix, including a much larger cohort of “seniors,” however that is defined these days, than most other parts of the country.

As many in our over-65 population remain active and attend to their health, they face challenges finding services and organizations that meet their needs.

Fortunately, the Methow Valley is an unusually responsive community, and beginning on page 4 of “Health & Wellness 2023-24” you’ll find a helpful overview of what’s happening here. “Aging in place” is the new mantra, and there are people in the valley who are ready to help you do just that. We provide some resource options.

Staying current with vaccinations is key to the health of young and old alike. For good

up-to-date information on how to do that, see the article beginning on page 8. Our local health care providers are a great source of guidance on the best way to manage your vaccinations, especially as new versions of popular vaccines are being issued regularly.

There are many factors that our affect our health, more than a few that we may not be aware of. We talk about 10 of them in the article beginning on page 10. You may find a surprise or two.

The topics in “Health & Wellness 2023-24” are treated separately but they are all connected to our overall well-being.

Increasingly, it is vital to make those connections.

Please also take note of our advertisers, whose support is essential to our work. They offer a wide range of essential services that are locally available, all related to some aspect of health care. The directory on page 14 is a valuable year-round resource that we hope you will take advantage of.

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Growing older in the Methow The evolution of eldercare and aging in place

BY S A N D R A S T R I EBY

T

he senior population of the United States has been growing fast, increasing in both numbers and percentage of the population over the last century. The U.S. Census Bureau reports that people age 65 and over made up somewhat less than 5% of the country’s population in 1920; by 2020, the proportion had grown to almost 17%.

Washington seniors also account for about 17% of the state’s

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population. The local picture looks much different, with 29% of people living in the area served by the Methow Valley and Pateros school districts meriting senior status.

That’s on a par with Japan, the country with the world’s largest percentage of older residents.

Aging brings special challenges to health and well-being, and meeting seniors’ needs has always been part of our social fabric. Traditionally, families cared for their elders. The 20th century saw rapid changes in the social structure that had supported extended families. As the American population became more urbanized and growing numbers of women joined the work force, homebased elder care was increasingly replaced with retirement communities and nursing homes.

In recent decades, many seniors

have opted to stay in their own homes, and the concept of aging in place has gained strong support among elders and policy-makers. For those who are able to live independently, it’s often the preferred option, but it doesn’t meet everyone’s needs.

THE VALLEY’S FIRST CHOICE Aging in place is a popular choice for many reasons. Elders who age in place stay in their own homes rather than moving to retirement or groupcare settings, enjoying the comforts of places they know and love while skipping the hassles of moving.

Community connections remain intact, and staying put is generally less costly than other options.

In 2020, Jamie’s Place — the Methow Valley’s sole long-term care facility, located in Winthrop — began the process of evaluating the

valley’s current and future senior care needs. Ultimately, Jamie’s Place partnered with other local organizations to form the Senior Assessment for Housing and Support (SASH) steering committee.

The committee collected and evaluated data, including information gathered by the Methow Housing Trust through a community survey, and in 2021 published a report summarizing its findings and recommendations for meeting Methow Valley elders’ needs.

The SASH committee found that “80% of elders want to live out their life in their own home” and “Aging at home is the least costly strategy for individuals and society.”

TAKING ACTION In 2022, the SASH partner organizations and Okanogan Palliative

Care created the Methow Valley Community-Based Long Term Care Network to support local seniors in living out their lives in the valley.

The network has since secured funding to take action on the recommendations in the SASH report.

The SASH committee’s findings helped the network members establish goals and define the work that needs to be done to meet the needs of the community’s seniors, including people who are (or expect to be) aging in place and those who are (or will be) living in supported housing. The four goals are detailed in the network’s strategic plan; they address: • The valley’s caregiving work force.

• Seniors’ capacity to age in place.

• Care coordination.

• Supported housing for seniors who cannot safely live at home.

AGING IN PLACE WITH GRACE For all its advantages, aging in place comes with some challenges.

Elders may need outside support to ensure they stay safe and comfortable under their own roofs, especially if they’re living alone. The network’s second and third goals are especially relevant to aging in place. Individual readiness is critical for seniors who want to stay in their own homes as long as they can, and many will also benefit from care coordination.

The Methow Valley is blessed with many organizations that support seniors in living independently, and the Long Term Care Network will build on programs that are already underway. Below are some of the ways in which care coordination and seniors’ capacity to age in place are being addressed, and some ways in which the network plans to

build on that work.

• Care coordination: the Lookout Coalition, a program of Methow At Home (MAH), works with individuals to coordinate social and health services. Room One also provides what are known as “wraparound” services that weave together multiple resources to meet a range of needs — and more than a quarter of Room One’s clients are seniors.

Coordination is important because seniors may have multiple needs and be working with several providers within health care and social-service systems that can be difficult to navigate. The Long Term Care Network aims to work with the full array of service providers to create a secure system that will make patient and client information available to those who need it without violating confidentiality.

• Capacity for aging in place: seniors’ ability to live successfully at home may entail a number of adjustments; some of the most common are described below.

Home modifications — Changes such as grab bars, ramps, and wider doorways can make it easier and safer for elders to navigate and conduct routine activities at home.

The Lookout Coalition offers home assessments to identify needs for safety and access modifications in seniors’ living environments.

MAH is gearing up to offer home assessments and install grab bars, and Aging & Adult Care of Central Washington (AACCW) is able to help qualifying seniors with more significant modifications.

Support services — Through its network of volunteers, MAH supports members with a range of services specifically intended to make independent living easier and

safer, including transportation for medical appointments, errands, and events; household support such as snow shoveling and handyman services; personal support such as pet walking, meal preparation, and de-cluttering help; and referrals to professionals whom seniors can hire for home- and land-care projects.

AACCW, the Methow Valley Senior Citizens Association, and Okanogan County Transportation

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and Nutrition collaborate to serve mid-day meals at the senior center (and deliver meals when needed) and operate the senior bus, providing door-to-door and intercity transportation.

Falls prevention — Falls are the most common cause of injuries among seniors, and preventing falls can be critical to remaining healthy and continuing to live at home. Both Aero Methow and MAH offer SAIL (Stay Active and

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Independent for Life) classes to help seniors develop strength and balance abilities that can prevent falls. Local health care providers, including physical and occupational therapists, also provide falls prevention support and guidance.

Social engagement — MAH’s social events, classes, workshops, and webinars, most of which are open to both MAH members and non-members, give seniors ways to stay actively engaged with their peers and the community, as do SAIL classes and lunches at the senior center.

MAH also offers one-on-one social support by pairing members with volunteer Guardian Angels, walking buddies, and phone buddies.

Advance-care planning — MAH is actively working to support seniors in completing advance directives. In Washington, those include a durable power of attorney for health care and a health care directive — and planning for the end of life. Recognizing that advance-care planning is sensitive, MAH has hosted many programs and conducts regular conversations to help elders explore options and make informed decisions.

BEYOND AGING IN PLACE

Jamie’s Place provides skilled care for up to a dozen elders living in two houses in Winthrop. In 2021, the SASH steering committee identified a need for another 28 beds to serve seniors whose needs require them to live in care facilities, as well as 16 independent-living units for people who would be best served by living in a retirement community. Jamie’s Place is making plans to expand its facilities to meet the anticipated need for residential care.

Central to both successful aging in place and supported housing is a reliable work force of caregivers and service providers. Elders in supported housing, in particular, rely on having caregivers available 24 hours a day, seven days a week. Part-time caregivers can help seniors who are aging in place stay safe and healthy, and continue to live at home longer.

The SASH steering committee has estimated that by 2025 the valley will need several dozen additional caregivers in long-term care settings, as well as part-time caregivers to support about 200 seniors aging in place. The critical need for caregivers has made development and support of a caregiving workforce the Long

Resources • Aero Methow Rescue Service: www.aeromethow.org/; click “Services” for information about the SAIL program.

• Aging & Adult Care of Central Washington: www.aaccw.org.

• Jamie’s Place: https://jamiesplace.org.

• Methow At Home: https://methowathome.clubexpress.com. For past presentations and webinars, visit www.youtube.com/@methowathome3651 and click “Services.”

• The Lookout Coalition: call Methow At Home at (509) 996-5844.

Term Care Network’s first goal.

Currently, Jamie’s Place is coordinating caregiver training programs at Liberty Bell High School and in the community to build that work force.

Supporting caregivers, whose work is both physically and emotionally demanding, is also an essential element in caring for seniors. Adequate and affordable housing has been one barrier to developing and maintaining a caregiver work force, and the Long Term Care Network is involved in identifying housing opportunities that will support caregiver recruitment and retention. AACCW offers

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According to the U.S. Census Bureau, baby boomers are responsible for much of the growth in the 65-plus population, and the bureau anticipates that the rate of growth will slow in the coming decade. In the meantime, a full complement of Methow Valley partners is building the infrastructure to support current and future generations of elders in living as fully and actively as they are able, all within the embrace of a caring community.

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10 Benefits of Adult Family Homes 1. Personalized care: Adult family homes typically have a smaller number of residents, allowing for more individualized attention and care. This can result in a higher quality or quantity of care and a more personalized experience for residents.

2. Homelike environment: Adult family homes are often located in residential neighborhoods and are designed to resemble a regular home. This can create a more comfortable and familiar environment for residents, making them feel more at ease and at home.

3. Close-knit community: With a smaller number of residents, adult family homes often foster a sense of community and family-like atmosphere. Residents can develop close relationships with both the staff and other residents, leading to a supportive and social environment.

4. Continuity of care: Adult family homes typically have a consistent staff, which allows for continuity of care.

This means that residents can build relationships with the caregivers and receive consistent and reliable care over time.

5. Cost-effective: Adult family homes are often more affordable than larger assisted living facilities or nursing homes. This can make them a more cost-effective option for individuals who require assistance with daily activities but do not need extensive medical care.

6. Flexibility: Adult family homes can often provide a higher level of flexibility in terms of care and services.

They can accommodate individual preferences and needs, allowing residents to maintain a greater level of independence and control over their daily lives.

7. Enhanced safety and security: Adult family homes are typically designed with safety in mind, with features such as grab bars, wheelchair accessibility, and emergency call systems. Additionally, the smaller size of these homes can provide a greater sense of security for residents, as they are less likely to get lost or overlooked.

8. Personalized activities and engagement: Adult family homes can offer a range of activities and engagement opportunities tailored to the interests and abilities of the residents. This can help promote socialization, mental stimulation, and overall well-being.

9. Family involvement: Adult family homes often encourage family involvement and participation in the care of their loved ones. This can provide a sense of reassurance and peace of mind for family members, knowing that their loved ones are receiving personalized care in a supportive environment.

10. Greater control and autonomy: Adult family homes often prioritize resident autonomy and involve them in decision-making processes. This can give residents a greater sense of control over their own lives and allow them to maintain a higher level of independence.

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Getting ahead of the ’ tripledemic’ For many adults and kids, a trio of shots is recommended

BY A N N M C C R E A R Y

T

he arrival of fall heralds the approach of flu season, and this year, like last year, it’s expected to bring a triple whammy of respiratory illnesses — influenza, COVID and RSV (respiratory syncytial virus).

Many people routinely get a flu shot each fall. To try to head off another “tripledemic,” health experts are advising people to add a COVID shot and, for young children and older adults or people with compromised immune systems, an RSV

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shot as well this year.

“Many people referred to the combination of influenza, RSV and COVID last year as a tripledemic. All three came on more heavily at once last year, beginning in late November, but we saw some cases earlier and were still having influenza cases in the spring,” said James Wallace, a family physician at Family Health Centers in Twisp, and public health officer for Okanogan Public Health District.

“Fortunately, the high peaks were not prolonged, but during the height when all three were present, health care was very busy and both clinic and hospital systems were stretched thin. We can do our best to avoid that by maximizing immunity and promoting healthy responses to respiratory illnesses as they spread

through the community this year,” Wallace said.

“All three vaccines — COVID, influenza and RSV — will be strong tools to add to other personal and family measures to stay safe this winter,” he said.

The federal Food and Drug Administration in September approved a new COVID vaccine that targets the most current strains of the virus. Anyone over six months of age, even people who have received previous COVID booster shots, should get the new COVID shot and a flu shot, health professionals advise.

The inclusion of new vaccines as part of annual immunizations has created some confusion among the public, health officials say. , “As far as confusion about the flu and COVID shots, I think people

were hoping it could be one shot, but it’s not. But you can get them the same day,” said Allison Fitzgerald, a family physician at the Family Health Centers’ Twisp clinic.

“This COVID shot is not a booster.

It’s a seasonal shot. You can get it whether you’ve had four or five COVID shots. It will be a seasonal thing,” Fitzgerald said.

ENDEMIC DISEASE We’ve entered a new phase in our relationship with COVID, public health officials say.

COVID is longer an unknown illness disrupting every aspect of our lives, but has joined the ranks of common respiratory ailments. Like the flu, COVID is now an endemic disease, meaning it’s going to be around for the foreseeable future.

And like annual flu vaccines that target current flu strains, public health strategies will likely include updated COVID shots that are formulated each year to fight the newest variations of the virus.

“Similar to the flu shot, this updated vaccine really protects against updated variants that are currently circulating,” Umair Shah, Washington State secretary of health, said this fall.

“The research data showed that immunity does wane from previous vaccination and prior infection,” Wallace said. “The updated vaccine, targeted at XBB lineages [an Omicron variant], is better than prior COVID vaccines for boosting the immune system for what we’ll see in the coming months.”

Also recommended this season are shots to protect certain patients against RSV, a frequent cause of respiratory illness particularly among young children and older adults.

Monoclonal antibody shots have been approved this year to protect babies and young children, and an RSV vaccine is available for adults.

Monoclonal antibodies are not vaccines. They provide an extra layer of defense that helps fight RSV infections and protect children from getting very sick, according to the Centers for Disease Control and Prevention (CDC).

“RSV has become a more severe illness in the past two years, and so I am glad to see a response and availability of the new monoclonal antibody and vaccine,” said Wallace. “I’ll recommend that all of my newborns get the RSV monoclonal antibody during the RSV season.”

Wallace said he’ll also recommend the RSV monoclonal antibody for infants with lung disease or compromised immune systems who are 8-19 months old before the start of the RSV season, and for Native American children. “These groups have been hit hardest historically and especially over the past two years’ RSV seasons,” he said.

An RSV vaccine may be recommended for older adults, whose immune systems are compromised by age, or who have underlying health conditions that make them more vulnerable. The CDC recommends that patients talk with their medical provider about whether they should get the RSV vaccine.

Fitzgerald said she will

recommend that her patients who are over 60, “with any sort of lung disease, diabetes, or heart disease should get the RSV vaccine.” She will also advise the shot for people who spend time around young children or frail elderly people.

“Additionally ... an RSV vaccine was approved for pregnant women who are between 32 and 36 weeks pregnant. It will also serve to protect the newborn,” Fitzgerald said.

Vaccine trials showed that it is safe to get the RSV shot at the same time as the flu and COVID vaccinations, Wallace said. “The only question that remains to be answered is whether immunity is better if one gets the RSV vaccine separately,” he said.

“Similar to other vaccines, if there is a reduction in immunogenicity, it is not likely enough to decrease the effectiveness of the vaccine,” Wallace said. “For convenience, I’ll recommend that patients get the RSV vaccine along with the others, but they will certainly be available to be administered separately.”

The CDC has recommended getting vaccinations for respiratory illnesses in the fall, preferably before the end of October,

although vaccinations received later are still beneficial.

CHANGING PATTERNS Last year’s respiratory illness season hit earlier than it has in previous years, and it’s uncertain when it will ramp up again, in part because of the disruptions caused by the COVID pandemic.

“Illness patterns are different, because COVID is still a new illness, is highly contagious and still more severe than both RSV and influenza, and has yet to land on a regular seasonal pattern,” Wallace said.

“This impacts other illnesses because an immune system that is activated against one virus does, for a short while, maintain some immunity from all viruses, and when a virus as robust as COVID sweeps through a population, it disrupts other viral patterns,” he said.

In addition, the COVID pandemic brought about changes in behavior that influence people’s susceptibility to other diseases.

“We’ve seen more hospitalizations over the past two years than previously with RSV,” Wallace said. “Fewer people had immunity to RSV because we had

protected ourselves from infection from any virus during the COVID pandemic.”

On the positive side, in the aftermath of the pandemic, people have gotten better at understanding disease transmission and how to prevent disease, Wallace said.

“People patterns are different. We have all become amateur epidemiologists. We are more knowledgeable about disease spread, and how to respond to it. We’ve really become more aware, more attentive to illness in the community, whether it’s COVID, RSV or the flu,” he said.

People are seeking care more readily when they are sick, and are less likely to go to work or school when they are not feeling well. Along with these precautions, Wallace said, people “are masking voluntarily” when they are sick or are concerned about becoming infected.

Wallace said all three vaccines will be available this fall at medical clinics and pharmacies in the region, and should be covered by insurance, Medicare and Medicaid, or through additional programs for anyone who is underinsured or uninsured.

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10 ideas for healthier living Options that can affect your wellness

BY A S H L E Y LO D ATO

W

e all know the 10 essentials of good health. Magazine covers broadcast them: “Eight glasses of water and eight hours of sleep!” Physicians tell us: “Exercise regularly, avoid screen time before bed.”

News articles caution: “Limit consumption of sugar and alcohol.” Parents nag: “Eat your vegetables.”

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We know what to do to improve our overall wellness, but each day we make decisions about which — if any — of these widely-agreed upon pieces of medical advice we’re going to follow.

But what about other things we’re not thinking of — things that can also contribute to better physical well-being? With the help of Dr. Beth DiDomenico, ND, founder of Federal Way Naturopathy, we explore health and wellness issues that don’t always make the top 10 lists. You might be surprised at how easy it is to adopt some of these health-supporting practices.

HOLD YOUR HEAD UP The typical adult head weighs

more than 10 pounds. In the upright position, with the head balanced on top of the spine and neck, there’s no undue burden. But as soon as you begin to tip your head forward — such as when you bend over your phone — the strain on your cervical spine increases. DiDomenico likens it to holding a bowling ball in your outstretched arms versus close to your chest. Distant from the body’s musculoskeletal support structure, the weight of the bowling ball puts additional strain on your body.

At just a 15-degree angle, the head weighs about 27 pounds; at 30 degrees it’s close to 40 pounds.

What might be at first just a sore neck and decreased range of motion in the neck can eventually

result in degeneration due to early wear and tear on the spine.

A Washington Post article refers to this increasingly common condition as “text neck.”

The solution is fairly simple, although it may take a while to train yourself: hold your phone level with your eyes instead of bending your neck and spine toward the phone.

Stretch your neck regularly if you find yourself continuing to tilt your head down.

PRACTICE NASAL BREATHING Are you a mouth breather? Don’t feel bad; you’re not alone. For about half of the adult population, inhaling and exhaling through the mouth feels normal. But the mouth

Feeling OVERWHELMED? STRESSED? DISCOURAGED?

I CAN HELP DON’T DITCH THE IODINE Iodine is a necessary element because it allows the human body to produce the thyroid hormone.

Iodine occurs naturally in any food sourced from the sea — from shellfish to fish to seaweed — but those of us who live distant from the ocean tend to consume fewer of its products. And with the popularity of craft salts, many people are no longer buying iodized salt — a product that was created in the 1920s to combat the widespread issue of goiters and other health-related conditions that result from iodine deficiency.

DiDomenico sees far more iodine deficiency in her patients on the eastern slope of the Cascades than in her west side naturopathic

practice. You don’t have to give up your craft salts, but make sure you consume iodine regularly, either through iodized salt or by eating food from the sea. (Those on low-sodium diets, of course, should continue to work with their physicians regarding their salt intake.)

GET MOVING We sit — a lot. It’s affecting our range of motion and our oxygen intake. It’s contributing to a host of health concerns, such as obesity, increased blood pressure, and high levels of cholesterol.

Moderate physical activity during non-sedentary time can combat the effects of sitting too much, but a more straightforward solution is to simply sit less. If you have a

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was designed for eating, drinking, and talking, not for breathing.

Unlike the nose, the mouth has no filter. Inhaling through the mouth subjects the body to dust, pollen, and other airborne particulate matter. It also dries out the extensive mucous membranes that make up the mouth.

Your nose, on the other hand, was designed for breathing. Nasal hairs called cilia filter out allergens, preventing them from entering the lungs. The nasal passages warm and humidify air before it enters the lungs, creating a more optimal situation for the exchange of oxygen and carbon dioxide.

Research conducted on runners, cyclists and other elite athletes shows that nasal breathing is superior in many ways, including increasing production of nitric oxide, which is an antibacterial, antiviral, and anticoagulant gas. Nitric oxide enhances oxygen intake by dilating blood vessels.

Nasal breathing allows oxygen to be delivered to the body more effectively and, in conjunction with slow breathing on the inhale and exhale, improves carbon dioxide levels, resulting in improved circulation.

How can you become a nose breather? You have to train yourself out of decades of habit, DiDomenico says. Start by paying attention to how you breathe. Try to keep your lips closed when you’re not speaking, eating, or drinking.

Suggestions from others include setting an alert on your phone to remind yourself to close your mouth and using a small piece of medical tape to tape your mouth closed when you go to bed, so that you can practice nasal breathing naturally throughout the night.

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stand-up desk at work, use it. Stand or walk while you’re on a phone call. Instead of meeting with friends or co-workers in cafes or conference rooms, conduct walking meetings.

DiDomenico mentions a popular test that can indicate poor strength, balance, and flexibility and, by association, poor health: the sitto-stand test. (You can find it on the internet.) If you’re interested in improving your flexibility, strength, and balance, the sit-to-stand test place is a good place to start, to establish a baseline. Even if you never achieve a perfect score, simply working toward improvement is likely to result in overall better health.

AVOID OBESOGENS “What the heck is an obesogen?” you are wondering. Obesogens, as you might have deduced, are connected to obesity. They’re endocrine-disrupting chemicals (EDCs) that affect the hormones that affect body functions related to weight.

Mainstream medical opinion supports a balanced diet and regular exercise as the most effective means of weight control, but a growing

as waterproof clothing and nonstick cookware. Once PFOAs contaminate a water source, they make their way easily into the human body, where they can remain for a long time.

The only real way to avoid or minimize contact with these obesogens is to read labels. Look for PBA-free water bottles and canned goods.

Purchase organic products that weren’t grown in crops sprayed with atrazine or other herbicides. Use phthalate-free shampoo, conditioner, and soap.

DiDomenico recommends the Environmental Working Group website (www.ewg.org) as a resource to help consumers increase their awareness of the ingredients in various products. You can look up the personal health products you use and see their rating on a green/ yellow/red scale. body of health industry professionals point to chemicals in everyday products as significant contributors to weight gain. Bisphenol-A (BPA) is found in single-use plastics, in linings of tin cans, and even in dental fillings. Phthalates are in shampoo and other cosmetics, as well as in

insecticides. The herbicide atrazine is used liberally on corn, sugarcane, and other crops. It can filter into drinking water sources by leaching into waterways.

Perfluorooctanoic acid (PFOA) is a chemical used to make products impermeable and water-resistant, such

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substances (PFAS or PFOAS) and other chemicals. What you may not know is how hazardous these products are to human health, as well as to the environment.

PFAs are called “forever chemicals” because they are hard to break down. They’re linked to a host of health-related problems involving the thyroid and liver, as well as in the reproductive, immune, and developmental systems.

Although some organizations, ski areas, and others with influence in the snow-sports world are advocating a ban on the use of PFAS, there

is not yet widespread agreement about what policies and ethics should govern or guide the use or prohibition of PFAS. Dr. DiDomenico notes that not only do PFAS cause health problems, but they’re also harmful to the environment and to wildlife within the ecosystems where PFAS are widely used.

An April 2023 article in Faster Skier provides more details about the concerns and controversy of PFAS: fasterskier.com/2023/04/where-doall-the-fluoros-go-the-ins-and-outsof-skiings-pfas-problem.

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PASS ON THE GAS It’s no secret that gas cookstoves operate on natural gas. But many gas stove users aren’t aware that when natural gas is burned at high heat, it produces nitrogen dioxide, which is harmful to human health, as well as to the environment.

Additionally, gas stoves frequently leak unburned natural gas, which contains benzene, a carcinogen.

In 2023 New York state became the first state to ban gas stoves and appliances in new buildings.

Washington state recently delayed a statewide mandate for electric heat pumps and other appliances in new construction.

DiDomenico says that if you aren’t in a position to take advantage of Inflation Reduction Act rebates for replacing natural gas appliances with electric ones, at the very least you should always use your vent when you’re cooking on your gas stove.

Open a window, too, when feasible.

WATCH THE EMFS Electromagnetic fields (EMFs) “consist of waves of electric and magnetic energy moving together,” the Environmental Protection Agency tells us. The more we create electricity-dependent devices that we rely on, the more EMFs we surround ourselves with. The degree to which EMFs create or exacerbate health conditions is a controversial subject, but in her practice DiDomenico has worked with patients whose insomnia has lessened when they reduce their exposure to EMFs. DiDomenico suggests sleeping with your phone farther than 6 feet away from your head — and preferably in a different room. Notice how many appliances or devices might be plugged in near the head of your bed (alarm clock? radio?

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computer? electric blanket?) and consider moving at least some of them farther away.

The way to subject yourself to the highest dose of EMFs? Sit in your electric vehicle while it’s charging, while using your phone or laptop plugged in. (Don’t try this at home.)

DON’T FORGET ABOUT VITAMIN D Wait — with 300 days of sunshine, Methow Valley residents still need to worry about getting enough Vitamin D? We sure do.

Vitamin D comes from food and from the sun. If we aren’t eating enough foods high in Vitamin D (where’s that cod liver oil when you need it?) and we aren’t going outside when it’s hot, or we’re wearing full-coverage clothing and a thick layer of sunscreen, we probably aren’t getting enough Vitamin D. Further, people in latitudes far from the equator — like us — generally experience Vitamin D deficiency for four to six months of the year.

Vitamin D deficiency is associated with bone and muscle weakness, like rickets and osteomalacia. To keep your Vitamin D up, consume D-rich foods like salmon, swordfish, and sardines or fortified milk, cereals, and orange juice. You can also try to spend more time in the sun, but be careful, because ultraviolet rays can cause skin cancer.

SEEK DIVERSITY Did you know that you can improve your health and well-being by diversifying your portfolio? Your portfolio of what you eat, that is.

There are trillions of bacteria in your gut, and the diversity of these bacteria affects your overall health.

The easiest way to improve the diversity of your gut bacteria is to eat a varied diet. Vegetables, legumes, beans, and fruit all contribute to a diverse gut microbiome, as do fermented foods like yogurt and kraut, as well as whole grains. Foods rich in polyphenols — dark chocolate, red wine, blueberries, for example — have numerous health benefits associated with reduction in blood pressure and cholesterol levels.

An active lifestyle, out in the sunshine, with your phone unplugged, far from the dinner burdens of your gas cookstove? Sounds like an ideal Methow Valley existence. Pass the chocolate, please.

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