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sunny days are
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What’s inside 6
Safe fun in the sun Help your kids have a fun, active summer— while staying safe.
Save your skin
They haven’t passed you by. Get tips to stay active at any age.
When you go outside this summer, don’t forget to protect your skin.
MultiCare Health System is a leading-edge, integrated health organization made up of fi ve hospitals, numerous primary care and urgent care clinics, multispecialty centers, Hospice and Home Health services, and many other services. A not-for-profi t organization based in Tacoma since 1882, MultiCare has grown over the years in response to community needs. Today we are the area’s largest provider of health care services, serving patients at dozens of locations in Pierce, South King, Kitsap and Thurston counties. Learn more at multicare.org. HEALTHY LIVING is published as a community service for the friends and patients of MultiCare Health System, a not-for-profi t community organization, P.O. Box 5299, Tacoma, WA 98415-0299. 800.342.9919, multicare.org. For comments or suggestions about HEALTHY LIVING, please write to us at firstname.lastname@example.org. Information in HEALTHY LIVING comes from a wide range of medical experts. If you have any concerns or questions about specifi c content that may affect your health, please contact your health care provider. Copyright © 2013 Coffey Communications, Inc. CUN29291
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a message from the ceo
MultiCare President and CEO Diane Cecchettini, RN, (Lieutenant Colonel, Ret., U.S. Air Force Reserve) running the Military Race at this year’s Sound to Narrows
Living in the Pacifi c Northwest affords many opportunities to enjoy our region’s beauty year-round. But Northwest summers—brief as they are—are truly special, offering outdoor recreation options from hiking and mountain biking to fi shing and water sports. Two of MultiCare’s major community events happen each summer, combining healthy, outdoor activities with opportunities to give back to our community. I participate in these events because I support these important causes—and I get the added benefi t of challenging myself to achieve my personal fi tness goals. Roman Meal Sound to Narrows, which took place last month, is one of Pierce County’s most beloved, longest-running race events. Each year, thousands of people participate at all ages and skill levels. Proceeds from this event benefi t MultiCare’s Center for Healthy Living community programs. You can learn more at soundtonarrows.org. The Alaska Airlines Courage Classic, taking place Aug. 3 to 5, is a three-day, 173-mile bicycling adventure that takes riders through three of Western Washington’s mountain passes. The Courage Classic Bicycle Tour, now in its 22nd year, was created as a fundraising ride for the Rotary Endowment for the Intervention and Prevention of Child Abuse and Neglect. Proceeds support the Child Abuse Intervention Department at
MultiCare Mary Bridge Children’s Hospital and the statewide Children’sTrust Foundation. Find out more about the Courage Classic at courageclassic.org. In addition to events such as these, there are many opportunities for you to get outside and stay active this summer.This issue of Healthy Living can help get you started. On page 6, we discuss how to ease into summer activity safely if you’ve been less-than-active during the rest of the year. Page 7 shares tips to help your kids enjoy summer activities safely. On page 8, some of our doctors share their favorite places to go when they want to be active in the outdoors. On page 10, we offer advice on being fit and active at any age. Our experts talk about having a fit summertime pregnancy on page 12 and finally, on page 13, how to protect your skin from the sun’s damaging rays. No matter what you like to do outdoors, the important thing is to get out and get moving. From long walks on the waterfront to mountain biking on Mt. Rainier, being active can be fun, help relieve stress and help you stay healthy throughout the year. Have a safe and healthy summer! Yours in health, Diane Cecchettini, RN President and CEO MultiCare Health System
Photo courtesy of Monologue Photography
Get out there! But be safe about your body.
MultiCare news spotlight
celebrate the end of summer with a run in south King county The 6th annual Outpatient Physical Therapy and Rehabilitation Summer’s End Fun Run, which takes place Saturday, Sept. 28, at Kentwood High School in Covington, provides community spirit and brings together those seeking a fun, vibrant and healthy lifestyle. Summer’s End encourages following the Let’s Go! 5-2-1-0 “Eat Smart, Play Hard and Learn” message, which can help families and children to eat healthy and be active together. Come join us as we get moving, and pick out some fresh fruits or vegetables to carry home! The Fun Run races include a 10K and a 5K run, as well as a free 2K Junior Run for younger participants. Each race is professionally timed by Raise the Bar. The event also features prizes, medals three deep in each age category, food, beverages, vendor booths and giveaways—including our signature “Pick Your Produce,” provided by local farmers. All proceeds for the event go directly to programming that provides for a healthy environment within our community. Registration for the 5K and 10K races is $25 for adults and $15 for children 13 and under. Registration fee includes aT-shirt. Registration for the 2K Junior Run is free. Family discounts for families of four or more are available. Find more details and registration information at cruzinpassport.com.
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Want to quit tobacco? QuitSmart™ is a free, eight-week, Web-based tobacco cessation workshop to help you quit tobacco for good. We will help you identify your challenges in quitting tobacco and prepare a solid foundation for lifelong success. This is an ongoing program that can be started anytime and can be completed on your own schedule. The workshops provide skills and ideas to support your quit efforts. Free phone support is also available to workshop participants. Register by calling 253.301.5096 or by referral from your provider. For more information, visit multicarequitsmart.org or contact Beverly Utt at email@example.com or 253.301.5096.
MyChart on the go MyChart, a free service for MultiCare patients, gives you secure online access to your personal health information, plus easy-touse tools that make managing your health care simple and convenient. The MyChart app makes MyChart even more convenient. Available for iPhone, iPad and Android platforms, this free app makes it easier than ever to review your health information, request prescription refi lls, get test results and more. To download the app, visit multicare.org/getmychart.
Healthy Living goes mobile Healthy Living magazine is now available as a free, stand-alone app for Apple and Android devices. Visit multicare.org/healthy-living-magazine for details or scan the code. Android iOS
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Good samaritan wins national health care construction award
MultiCare Good Samaritan Hospital’s Dally Tower recently received the prestigious Vista Award in the new construction category. The award was presented in San Francisco at the annual International Summit and Exhibition on Health Facility Planning, Design and Construction, hosted by the American Society for Healthcare Engineering. The award recognizes the importance of teamwork in creating an optimal health care environment on projects that succeed from preplanning through construction to operation. The $268 million project was completed in 2011 by Skanska USA Building. The 350,000-square-foot patient care tower includes 82 beds and shelled space for another 80. It also includes an emergency department, imaging department, surgery department,
central utility plant and parking garage. “We are delighted to be a recipient of the Vista Award,” says Glenn Kasman, FACHE, President of MultiCare’s East Pierce Region. “It honors the hard work and dedication of everyone who helped create this beautiful, healing space. Our team’s collaboration and focus enhanced safety, comfort and effi ciencies, which allows us to better serve our community.” Skanska Senior Vice President Mark Howell said, “The entire project team—including the owner, designers, our employees and trade partners—are extremely proud to have our efforts and accomplishments recognized by this award. The Vista Award acknowledges the collaborative spirit we experienced throughout the delivery of the Good Samaritan project.”
turning 65? our free HeLpLine HeLps you naviGate MeDicare enroLLMent MultiCare has partnered with Medicare CompareUSA to provide our MultiCare Medicare Insurance Helpline to patients who are turning 65. This is a free service that helps you evaluate and compare Medicare insurance plans accepted by MultiCare, and provides answers to questions about your coverage after you’re enrolled. The MultiCare Medicare Insurance Helpline is staffed by MedicareCompareUSA
4 • Healthy Living
insurance specialists. They can help patients understand and evaluate the differences between Medicare Supplement plans and Medicare Advantage plans, as well as help patients find the right Medicare Part D prescription plan for them. The MultiCare Medicare Insurance Helpline can be reached by calling 866.391.4448 Monday through Friday, from 9am to 5pm.
Main entrance to Mary Bridge has changed In May, two new floors opened at MultiCare Mary Bridge Children’s Hospital inTacoma, completing the first phase of a three-phase women and children’s services “Building Dreams Together” expansion project that is expected to last through 2015. Because of the remodeling and expansion at Mary Bridge, the main entrance to the hospital has moved. The new main entrance can be found in the Philip Pavilion, located on 5th Street off Martin Luther King Jr. Boulevard, adjacent to the P2 (5th Street) Parking Garage and the Emergency Department entrance. Valet parking is available at this entrance. The main entrance for MultiCare Tacoma General Hospital will not change.
Good news for new moms insurance may cover cost of breast pumps Pregnant women and new mothers may qualify for a Medela Breast Pump with no out-of-pocket costs, thanks to a change in insurance coverage requirements as part of the Affordable Care Act. Unlike retail stores that sell the breast pumps for up to $400, MultiCare has several locations where these pumps can be billed directly to insurance, without any out-of-pocket costs for the mother: • Healthy Reflections Boutique at MultiCare Gig Harbor Medical Park • The Mom & Baby Boutique at MultiCare Tacoma General Hospital • Through the lactation staff members at MultiCare Good Samaritan Hospital in Puyallup. Under new rules, the pumps fall under preventive care, instead of durable goods, so they’re not subject to co-pays or deductibles. Many insurance plans cover 100 percent of the allowable costs. Since coverage varies by plan, check with your insurance to find out if you qualify.
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put some all-stars on your team
Be a summer warrior
Don’t let sports or exercise-related injuries keep you out of the game. Turn to the expert providers at MultiCare Orthopedics & Sports Medicine. Whether you are an elite athlete interested in maximizing your performance or simply looking to maintain your active lifestyle, the MultiCare Sports Medicine program provides exceptional care, focusing on issues related to sports and exercise. With nearly a dozen locations throughout Pierce and South King counties, MultiCare Orthopedics & Sports Medicine can provide you with expert care you need, close to work or home. Visit multicare.org/ortho for more information and to find a location near you.
Stay injury-free during the summer We KnOW tHat the warm summer weather can inspire even the most reluctant exerciser to get outside and get active or set new fitness goals. To get you ready to sign up for that halfmarathon, invest in a brand new racing bike, or set out for the peak of Mt. Rainier, we’ve asked Fred Thompson, MD, an orthopedic surgeon with MultiCare Orthopedics & Sports Medicine – Mountain, and Jason Brayley, MD, a sports medicine specialist with MultiCare Orthopedics & Sports Medicine – Puyallup, for their advice on how to safely ramp up your summertime workouts.
A better workout?
Aside from helping you enjoy the fresh air, an outdoor workout may actually be better for you. According to Dr. Thompson, some studies have shown that running outdoors burns more calories and provides a better aerobic workout than running on a treadmill. “People run differently on a treadmill,” he says. “Their gait is somewhat unnatural.” But exercising outdoors can pose some risks that an indoor workout doesn’t. “If you’re running or cycling on public roads, extra precautions need to be taken 6 • Healthy Living
in order to protect yourself from distracted drivers,” says Dr. Brayley. “Staying on lowtraﬃc streets [or] designated running trails and wearing bright colored clothing are excellent ways of trying to keep yourself as safe as possible.”
Too much, too soon
If you’re trying to take your exercise schedule from 0 to 60 in a couple of weeks, you’re setting yourself up both for disappointment—and for injury. Both doctors agree that many summer warrior injuries come from trying to do too much, too soon. “I think the most common problem is when people take on too much activity in a very rapid manner,” says Dr. Brayley, “That is a setup for their inactive bodies to start hurting!” “People tend to overtrain,” agrees Dr. Thompson, “They’re not pacing themselves.” A better approach when you’re starting a new fitness routine, or increasing your level of exercise, is to slowly increase the amount of activity you plan on doing. This is good for both your body and your mind. Setting realistic, achievable goals helps you stick with exercise in the long run and helps you
avoid the frustration and burnout that can come with unrealistic expectations.
Don’t be single-minded
Another common cause of injury, says Dr. Thompson, is a lack of cross-training. “People need to proceed with a balanced training program,” he says. Balance means incorporating the three areas of fitness— cardio, strength and core training. So don’t just run or hike or ride your bike. Vary the kinds of exercises that you’re doing, incorporate moves that improve balance and flexibility, and make sure that you’re hitting those three areas of fitness on a regular basis.
Listen to your body
No matter what you’ve heard, pain does not always add up to gain. A little soreness a day or two after a workout is normal— what’s called delayed onset of muscle soreness. But it could be something more. Ignoring those pains, or not modifying your workout when you feel pain, could lead to more serious problems down the road. “Pain beyond 48 hours could be an injury,” says Dr. Thompson. “That’s the time to seek advice from a professional.”
Go out and play the safe way It’S SuMMertIMe. School’s out and the weather’s warm. It’s a great time to be a kid—but it can also put more kids in harm’s way. Help your kids have a safe summer by following these tips from Laura Miccile, Supervisor for the MultiCare Mary Bridge Center for Childhood Safety.
Swimming and boating are great summer activities—but can be dangerous for adults and kids alike. Luckily, a few simple precautions can help keep kids safe at the pool, beach or out on the water. Thanks to ongoing snow melt in the surrounding mountains, “One thing to remember about swimming outdoors in Washington is that the water is very cold,” says Miccile. Swimming in cold water can cause lifethreatening changes to your breathing and coordination, and children can’t always be counted on to pay attention to how cold they’re getting. If a child is shivering uncontrollably or their lips are turning blue or purple, that’s a clear sign that’s it’s time to take a break. Children should always wear a life jacket in open water, whether swimming or boating, and they should always be under direct
parental supervision, continues Miccile. “That doesn’t mean sitting on the beach reading a book,” she says. “It means literally standing there watching them.” Even in a swimming pool setting, Miccile advises parents to put life jackets on children who can’t swim, and she notes that swimming lessons can help reduce the risk of drowning.
Washington state has no statewide laws requiring helmets for bicyclists, but many cities and counties do—including King County, Pierce County, Tacoma, Gig Harbor and Puyallup (visit multicare.org/wsdot for a full list). Take heed, parents—these laws apply to all bicyclists, not just children. Children should also wear proper helmets for other wheeled sports, such as when riding skateboards and scooters. Miccile cautions parents to make sure to choose the right helmet for the wheeled sport their child is doing. Helmets rated for bicycling must be replaced in the case of a
Help with helmets Wearing a properly fi tted helmet reduces the risk of head injury by 85 percent. MultiCare offers free helmet fi ttings by appointment, as well as at community events, through the Mary Bridge Center for Childhood Safety, the MultiCare Maple Valley Clinic and the Celebrate Seniority program. To make an appointment or find an upcoming event near you, call 253.403.1234 (Mary Bridge) 253.372.7680 (Maple Valley) or 253.697.7385 (Celebrate Seniority). How can you tell if your child’s helmet fi ts properly? View our infographic at multicare.org/helmetfacts to find out.
crash. But multisport helmets, which are used for higher-impact sports like skateboarding, are designed to withstand multiple impacts. “Many parents look at the style of the helmet and assume it’s a bike helmet or skateboard helmet,” says Miccile. “But they need to look at the rating, not the style.”
Open windows can be a serious summertime hazard for children, especially little ones 3 and under. “I think we saw over 50 window falls last summer,” says Miccile. If you’ve got young children at home, she continues, open your windows no more than 4 inches wide, and use a window lock (available at the MultiCare Mary Bridge Children’s Health Center in Tacoma, as well as other outreach sites) to keep it in place. Keep furniture and other climbable pieces away from windows, and, as an extra precaution, plant shrubs and other plants under windows to help cushion a fall, should the worst happen. Finally, Miccile warns not to be lulled into a false sense of security if you have window screens. “The screens don’t matter at all,” she says. “Screens keep bugs out. They don’t keep kids in.” multicare.org • 7
From the Pacific Ocean to the Puget Sound, from the Olympics to th e Cascades, Western Washington is a great place to get outside, especially in summer. Whether you’re lookin g for a challenging outd oor workout or just a stress-relieving walk al ong the water, there’s something here for ev eryone. To give you a little outd oor inspiration this summer, we asked a fe w of our doctors to tell us about the places th ey love to go when they head outside to pursue their favorite activities .
Who: Chad Krilich, MD, Medical Director, MultiCare Auburn Medical Center
What: Running Where: Cushman Trail, Gig Harbor; Tacoma
Why: “It’s quiet. It gives me time to reflect. It keeps me fit. It is great for training because of the hills. Most of all, the sunrise on the bridge, view of the trees and harbor cannot be beat.”
Who: Kim Mebust, MD, Sleep Medicine Specialist, MultiCare Neuroscience Center of Washington
What: Fishing/fly-fishing Where: Puget Sound, Yakima River, Montana Why: “My family and I love to fish, whether it is fly-
fishing or trolling for salmon in Puget Sound. Fishing not only provides a quiet, peaceful outing, but we also get to travel to beautiful areas around the country and enjoy the wildlife in addition to the scenery. It’s a great way to bond with my family as well as provide stress relief for me.”
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Who: Mortiz Bartels, MD, OB-GYN, MultiCare Women’s Health Center, Gig Harbor
What: Sailing Where: Puget Sound Why: “Sailing is very relaxing for me as it
truly creates a good balance between my job and my private life. Plus it gives me the opportunity to enjoy the outdoors in the great Pacific Northwest. I often sail to Blake Island with my family, tie up to a mooring buoy and spend the night on the water.”
Who: Mark Mariani, MD, Medical
Director, MultiCare Orthopedics, Sports Medicine, Podiatry
What: Golfing Where: Tapps Island Golf Course,
Allenmore Golf Course
Why: “I recently started playing golf again and have enjoyed the challenge of the game. I really enjoy walking the course and being on the grass. Golf requires so much concentration that it allows me to be distracted from the normal daily worries. I am refreshed (if not humbled) after playing and feel that I have been able to get great exercise at the same time. It also allows me to spend time with those I care about— whether friends or family. We have family near the Tapps Island course, so it allow us to spend time together and play a challenging game. Our young boys are also really into learning golf, and it makes it fun for us to play and learn together.”
We want to hear from you What are your favorite western Washington spots when you head into the great outdoors? Visit us on Facebook at facebook.com/multicarehealth to share them with us.
Who: Needham Ward, MD, Cardiologist, Cardiac Study Center
What: Kayaking and hiking Where: South Sound, near Squaxin;
Why: “Whether it’s the hiking or kayak-
ing, I love spending time doing these things because I get a lot of exercise and lots of sun and it’s gorgeous. I like the solitude, being away from the rat race, being surrounded by nature, seeing the birds and animals.”
Who: Navdeep Kaur, MD, Internal Medicine, MultiCare Tacoma Internal Medicine What: Running Where: Point Defiance; Point Ruston Why: “Running is helpful to relax and
rejuvenate a tired body and mind. I find running helps me recharge and also explore the local area. My favorite spot is Point Defiance Park, which combines nature and a good workout at the same time. The newly opened Point Ruston parkway is also a good spot for running, biking or strolling with unobstructed views of Puget Sound and the mountains.”
Who: Ugo Uwaoma MD, Assistant
Medical Director, MultiCare Inpatient Specialists
Who: Jasmine Daniels, MD, Medical
Oncology, MultiCare Regional Cancer Center – Puyallup
What: Skiing, walking Where: Crystal Mountain Snoqualmie;
waterfront; Point Defiance
Why: “One of my favorite activities is skiing, and it’s not because I am a good skier—quite the contrary. However, what I enjoy is feeling the crisp, refreshing mountain air and seeing the sun glistening off the mountain snow.…It washes away all the stress and worry. When I cannot get to the mountains, I like to go for strolls along Sunnyside Beach, Chambers Bay/ Creek, Point Defiance Park and Ruston Parkway. I don’t think you need any fancy equipment to enjoy the natural beauty of our surroundings. All we need is a good pair of walking shoes and motivation to get out the door! Getting back to nature and enjoying the simple pleasures in life, rejuvenating/reenergizing my soul, makes me a better wife, mother, sister, daughter, friend and doctor.”
Who: Heather Marshall, MD, Medical
Director, MultiCare Tacoma General Hospital and MultiCare Covington Emergency Departments
What: Cycling Where: Vashon Island Why: “I enjoy cycling on Vashon Island
with my husband. We walk on the Point Defiance ferry with our bikes for the What: Golfing 10-minute ride. It is a beautiful ferry ride, Where: Home Course, DuPont; Washing- and then we get off on Vashon and are able to cycle as long or little as we like with ton National, Auburn much less traﬃc than in town. There are Why: “Golfing provides good relaxation numerous places to have lunch in the town and escape from routine work whilst exof Vashon, which is about halfway down ercising the mind and body. You can burn the island. The only trick is timing your about 1,400 calories walking 18 holes. return to the ferry departure time!” Enjoying our wonderful scenery, walking, in the company of my kids or friends and ready to return to work rejuvenated: Now that’s priceless!”
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few years ago, Michael Lippman, MD, was on the sidelines, watching his kids take taekwondo lessons. “I was complaining I didn’t have time to exercise,” recalls Dr. Lippman, an internal medicine physician with MultiCare Covington
Medical Center. “Then I thought: ‘Hey, dummy! Why are you sitting on the bench? Get up and do something!’” Now, more than five years later, taekwondo is his passion. He can’t wait to get to it at the end of a busy day. “I know I’m healthier,” he says. “I feel better in my 50s than I did in my 40s.” Have you sidelined fitness? If so, it’s time to do something about it. Regular exercise has amazing powers. Many people, including Dr. Lippman, consider it life-changing. It reduces stress, improves mood and protects you from disease. Your body needs two types of exercise: aerobic and muscle-building. Most healthy adults should aim for at least 2.5 hours of moderate-intensity aerobic exercise a week and muscle-building exercises, such as lifting weights or using resistance bands, at least twice a week. “Exercise just makes you feel better about yourself and your life,” says Dr. Lippman. “Start somewhere. Anywhere. You won’t regret it.” Read on to hear how more MultiCare practitioners offer inspiration to get going, no matter what your age.
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In your 20s and 30s These busy decades often include launching a career, falling in love and starting a family. It’s also a great time to establish a lifelong habit of exercise. “If you haven’t exercised much, don’t complicate things at the beginning,” recommends Patti Jordan, Advanced Registered Nurse Practitioner at the MultiCare Frederickson Clinic. “Take it slow.” Start with 20 or 30 minutes of cardiovascular activity a day, then build on it. Brisk walking, biking and jogging are just a few activities that get your heart rate up. Regular exercise in these years helps build bones and muscles you’ll need the rest of your life. It also helps lower the risk of diseases that become common in the years ahead, including type 2 diabetes, some cancers and high blood pressure. An ageless tip: Make exercise a must-do. Schedule it into your day. This helps you learn that taking care of yourself is a nonnegotiable priority. “Remember, fitness activities don’t have to be done only at the gym,” notes Jordan. “Use what you have at home or at work. Take the stairs or go for a brisk walk on a lunch break. Investing in home equipment is an option too,” she says. Hand weights or a stationary bike are tools you can use for a lifetime.
Need help getting started with an exercise program? Ask your doctor. If you don’t have one, visit multicare.org/doctors. Profi le information includes location, gender, specialty and languages spoken.
In your 40s and 50s
In your 60s and beyond
Midlife can be a time of great energy and accomplishment, and exercise will help support both, according to Madhavi R. Mandala, MD, an internist with the MultiCare Auburn Medical Center. Exercises that get the heart pumping can help you avoid a common problem that begins in these years—the weight that settles around your middle (aka middle-age spread), which carries with it an increased risk of health problems. And lifting weights can keep bones and muscles strong. During these years, stress can become a real factor as well. That’s why Dr. Mandala also recommends deep-breathing exercises or meditation. “We don’t hear much about this, but I think it’s really important,” she says. “It helps with emotions and hormones and clears the mind.” That can keep you focused on what’s important in life, including your exercise and wellness goals. An ageless tip: Avoid weekend-warrior syndrome. Instead, focus on consistency, carving out time most days of the week. This also helps reduce injuries. A middleaged body doesn’t repair itself as quickly as it once did, Dr. Mandala notes.
In later years, the focus of exercise for most of us starts to shift from marathons to maintaining function and independence. “A lot of people, by this age, have a chronic illness,” Dr. Lippman says. “You can’t stop these diseases. But you’ll remain more independent, happier and healthier if you exercise regularly.” Continue both aerobic and weightlifting exercises during these years. In addition, work on flexibility and balance, he advises. Good balance helps you avoid falls, a serious health threat as people age. “Most people don’t realize that balance is something you can learn and practice,” he says. Ask your doctor or a fitness professional for exercises that help improve balance. An ageless tip: Group exercise classes are a great way to make friends and stay connected, two secrets to good health. Check out your local senior center or gym. Some may have discounted programs for older participants. “That group dynamic in exercise is really powerful,” Dr. Lippman says. “You try harder and it’s more fun. It’s great to have someone cheering you on.”
exercise and the brain There’s a saying that what’s good for the body is good for the brain— and that’s true with exercise, according to John Huddlestone, MD, neurologist with the MultiCare Neuroscience Center of Washington. Physical activity helps by lowering risks of diseases that can affect how the brain works, including high blood pressure, diabetes and heart disease. It also improves mood and thinking skills. “Keeping your weight down, exercising, controlling your blood pressure, not smoking—these are all related to lowering your risk for dementia and Alzheimer’s disease,” says Dr. Huddlestone. Some studies suggest a link between exercise and a lower risk—or later onset—of dementia and Alzheimer’s disease, too. How exercise affects brain structure isn’t yet clear. Some animal studies suggest it boosts brain cells, small blood vessels or a protein that’s important for brain function. Whether these matter for humans’ brains is an exciting new frontier in science, Dr. Huddlestone says. “We always recommend that people stay physically and mentally active all life long,” he says. “It’s the smart thing to do.”
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We want to pamper you through pregnancy! MultiCare’s OB CareConnect program offers three levels of services to give you just the right health care during this special time. Visit multicare.org/ obcareconnect or call your MultiCare OB-GYN office.
Heat x 2 Exercising outside in the heat of summer is hard on anyone. But it takes a special toll on moms-to-be. “Pregnant women are one group that has to consciously hydrate during exercise,” Paul Boeder, MD, MultiCare OB-GYN, says.That means a pregnant woman should not wait until she feels thirsty, but should drink water throughout her workout.
Baby steps Exercise during pregnancy Once you’re pregnant, life becomes anything but routine. Still, one routine bears following: a daily prenatal exercise plan. “For most women, exercise during pregnancy should not be considered optional,” says Paul Boeder, MD, an OBGYN with MultiCare Auburn Clinic. “It’s essential to the good health of both mother and child.”
Mommy in motion
Actually, keeping fit has a host of mother-baby benefits. For example: • Taking a walk could help you sleep better. • A swim may ease back and joint pain. • An aerobics class might keep depression and anxiety at bay. Plus, of course, exercise has been shown to lower the risk for pregnancy complications such as pre-eclampsia, gestational diabetes and preterm delivery. Pregnant
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women might think of their time on the treadmill as training. “Labor itself is an athletic event,” Dr. Boeder says. “Staying in shape will help you be prepared for the feat.”
Work up to a workout
So what if you’re not in the best of shape when you get pregnant? That doesn’t mean a nine-month pass. It simply means you need to ease into exercise. “All pregnant women should exercise for at least 30 minutes a day,” says Mary Ann Lee, MD, an OB-GYN with MultiCare OB/GYN Associates in Tacoma. “But you can begin with as little as five minutes a day and work your way up.” These recommendations are for women with a healthy pregnancy, says Dr. Lee. If you have concerns, check in with your doctor before doing any physical activity.
Don’t bump the bump
Obviously pregnant women need to avoid some types of exercise. This includes activities with a high risk of falls, such as water skiing. And contact sports are out, especially after 20 weeks (about halfway through pregnancy). “You don’t want to do anything that unnaturally jolts, jars or bumps the baby,” Dr. Lee says. Stop exercising and call your health care provider if you experience: • Vaginal bleeding • Dizziness or faintness • Shortness of breath • Contractions Finally, if you need to slow down and take a break from your normal exercise near the end of your pregnancy, don’t feel guilty. “Just back off for a time and pick up your routine again about four to six weeks after delivery,” offers Dr. Boeder.
the skinny on your skin 3 strategies for healthy summer skin
Local UV alerts To fi nd out how much UV is expected in your neighborhood, visit epa.gov/sunwise. Then choose the best level of sun protection for you and your family.
HOW WILL yOu get out and play this summer? Kayak to Vashon or take the kids to the Wright Park sprayground? Or maybe you’ll cheer on the Rainiers or catch some mutton bustin’ at the state fair? Whatever your outdoor plans, there’s something besides the sun you shouldn’t take for granted: your skin. And no matter what skin you’re in—oily or dry, sensitive or not—Paula Budihas, an esthetician at MultiCare MedSpa in Covington and Gig Harbor, recommends three strategies: Prevention. Apply a topical antioxidant to your face. “Choose one with pure L-ascorbic acid and an acidic pH,” says Budihas. “Antioxidants help neutralize the chemical reaction that occurs when ultraviolet (UV) rays hit your skin.” Protection. Always use sunscreen. After applying an antioxidant, use a quarter-size amount of a broad-spectrum, water-resistant product specifically formulated for your face. Apply a tablespoon of water-resistant SPF of 30 or higher to the rest of your body 15 minutes before exposure—even on cloudy days.
Don’t forget to reapply every two hours and after swimming or sweating. Because sunscreen blocks only 55 percent of the sun’s damaging rays, Budihas recommends the additional protection of long sleeves and a broad-brimmed hat wide enough to shade nose, neck and ears. “Also, limit your exposure, especially from 10am to 2pm, when UV rays are strongest,” she says. People on medications that increase photosensitivity should be extra careful. “When these medications react with UV light, you can get inflammation under the skin, which causes a lot of aging.” Correction. For a mild sunburn, try cold compresses made with whole cow’s milk (not 2 percent or rice milk). The lactic acid soothes and hydrates. “Never apply anything greasy, like petroleum jelly,” says Budihas. “It prevents healing.” To correct premature aging, laser treatments, chemical peels and injectables like Botox can help. Since everyone’s skin is different, Budihas recommends a professional assessment by a skin-care specialist.
the aBcDes of skin cancer Though fair-skinned folks who’ve had a lot of sun exposure have a higher risk for skin cancer, anyone can get it. But if caught early, many skin cancers can be cured. Yoshio Inoue, MD, an oncologist who treats melanoma—the most dangerous type of skin cancer—at MultiCare Regional Cancer Center, says: “If you notice any skin lesions, dark moles that change or unusual rashes, don’t ignore it. See a dermatologist right away.” To spot suspicious spots early, Dr. Inoue recommends learning the ABCDEs for skin checks. Seek medical advice for spots or moles that:
A — Are asymmetrical
D — Are ¼ inch or more in diameter
B — Have uneven borders C — Are multicolored, especially with shades of black or brown
E — Evolve in size, shape or color
Love your skin MultiCare MedSpa, in Covington and Gig Harbor, offers a full range of services and products to help you love your skin. Visit multicaremedspa.org to learn more or to schedule a consultation with one of our skin care experts.
multicare.org • 13
Ready, Set, Go! 5210 Ready, Set, Go! 5210 is a community-based initiative to promote healthy lifestyle choices for children, youth and families. It is made possible by a partnership between MultiCare Mary Bridge Children’s Hospital, ACHIEVE and multiple community partners. 5210 means that every day you should aim for: • 5 servings of fruits and vegetables • 2 hours or less of recreational screen time (TV, computers and video games) • 1 hour or more of physical activity • 0 drinks with added sugar. Drink more water and low-fat milk. Visit letsgo.org for additional resources. Or visit multicare.org/5210. (The Ready, Set, Go! 5210 program is adapted from the Let’s Go! program in Portland, Maine.)
14 • Healthy Living
A calendar of events, classes and screenings
FOR A HEALTHY
Education and support for managing your health and safety Heart Healthy Eating Class Perfect for anyone with a personal or family history of heart disease or high cholesterol. Learn how fats, cholesterol, carbohydrates and salt affect heart health, plus how to look out for your heart at the grocery store and in restaurants. Fee: $30/person; $45/couple MultiCare South Hill Clinic, 253.697.8141
Diabetes Education A variety of education programs, including insulin pump instruction, and individual appointments are available. Program costs may be covered by your insurance plan. Doctor referral needed. • Tacoma, Gig Harbor, 253.403.1726 • South King County, 253.372.7010 • Auburn, 253.333.2580 • East Pierce County, 253.697.2801
July to October
Outpatient Wellness Program
Classes for adults with chronic lung conditions. Cost may be covered by insurance. • MultiCare Allenmore Hospital, 253.459.6623 • MultiCare Auburn Medical Center, 253.333.2559
Multicare Auburn Medical Center Behavioral Health Program has an alternative to inpatient care designed to help individuals 50 and older. This program includes group therapy and individual counseling as needed for loss, adapting to change, managing grief, education on emotional and memory issues, reducing anxiety, and enriching life skills. For free assessment and to see if you may qualify for this program, call 253.804.2813.
Heart Failure University A series of free classes to better understand and manage heart failure is now offered to patients and families. The six-module series topics include Understanding Heart Failure, Self-Care and Risk Factors, Nutrition/Cooking, Heart Failure Medications, Exercise, and Advanced Care Planning. • Tuesdays and Th ursdays, 11am • MultiCare Tacoma General Hospital, 8 Phillips Education Classroom Contact Kathy Ueland, Heart Failure Clinical Coordinator, at 253-403-4459 with any questions or to enroll in the classes. See multicare.org/calendar for details.
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Aquatic Therapy Rehabilitation Multicare Rehabilitation specialists, 253.459.6999
Staying Safe: First Aid Understand standard first aid and adult CPR. Certification requires written and skills exams. American Red Cross, Tacoma, www.rainier-redcross.org
Cardiac Health & Rehabilitation Program Medically monitored exercise therapy and lifestyle education about risk-factor reduction, medications, nutrition and stress reduction for patients who have had a heart attack, cardiac bypass surgery, angioplasty/ stents, heart valve surgery or angina. Doctor referral needed. • MultiCare Auburn Medical • Center, 253.333.2559 • MultiCare Tacoma General • Hospital, 253.403.1058 • MultiCare Gig Harbor Medi• cal Park, 253.403.1058 • MultiCare South Hill Clinic, • 253.697.8141
MultiCare Regional Cancer Center is partnering with Gilda’s on the Go to bring Gilda’s Club activities and events to Tacoma. All activities are free and open to the community. Visit gildasclubseattle.org/activities for a full listing of offerings.
Lymphedema Networking Group Meet other people with lymphedema and share information and your own stories. Every second Wednesday, 7pm Good Samaritan Cancer Center, Conference Room 400 15th Ave. SE, first floor, 253.697.4899
Stretch and Strength for Cancer Survivors Eight-week session, Tuesdays, 9 to 10am Dr. Richard C. Ostenson Cancer Center at Good Samaritan, 253.697.4899
Comfort Therapy Program Comfort therapy includes massage and Reiki treatments for patients and caregivers. Dr. Richard C. Ostenson Cancer Center at Good Samaritan, 253.697.4899
Healthy Steps— Moving You to Better Health with the Lebed Method A therapeutic exercise and movement program to help regain range of motion and balance both physically and emotionally, reduce swelling from lymphedema, and improve overall health. Available to those with breast cancer and other cancers, chronic illness, and lymphedema. Every Wednesday, 5:30 to 6:30pm Dr. Richard C. Ostenson Cancer Center at Good Samaritan, 253.697.4899
Gentle Pilates for Cancer Survivors
Look Good... Feel Better
• Eight-week session, Mondays, 5:30 to 6:30pm • Eight-week session, Fridays, 8:30 to 9:30am Dr. Richard C. Ostenson Cancer Center at Good Samaritan, 253.697.4899
An American Cancer Society program for female patients going through chemotherapy or radiation to learn to enhance their appearance using makeup, wigs, scarves and turbans. • Every third Monday, 2 to 4pm, Dr. Richard C. Ostenson Cancer Center at Good Samaritan • Every second Tuesday, 2 to 4pm, MultiCare Gig Harbor Medical Park • Every fourth Wednesday, 1 to 3pm, MultiCare Regional Cancer Center, Katterhagen Room, Tacoma Registration required. Call 800.227.2345 to reserve your spot.
Knit for Life Support and enhance the lives of cancer patients and their caregivers with the gentle and healing experience of knitting. Patients and caregivers can come together to share experiences and concerns in a relaxed and supportive environment. No registration required. • Tuesdays, 10:30am to 12:30pm, MultiCare Regional Cancer Center Medical Oncology Clinic, Auburn • Tuesdays, 1:30 to 3:30pm, MultiCare Regional Cancer Center Medical Oncology Clinic, Tacoma General Hospital • Every other Wednesday, 10:30am to 12:30pm, MultiCare Regional Cancer Center Medical Oncology Clinic, Gig Harbor
Open Cancer Support Group This group is open to all people touched by cancer who are in need of additional information, an opportunity to discuss issues and concerns, and a place to receive encouragement in a relaxed and supportive setting. Please feel free to call Betsy Allen, MSW, LICSW, (253.403.3169) if you have questions or would like additional information. No registration required. Every Thursday, 5:30 to 7:30pm
Check your health Screenings to help you stay healthy
Breast Health and Bone Density Screenings
Unless otherwise noted, visit multicare.org/ class or call 800.342.9919 for information or to register.
Staying at the Top of An educational forumYour Game: managing your diabe on tes This event
will include: • A keynote address by professional football player Marcus Dupree • A panel discussion fea turing MultiCare healt h care providers answ your questions about ering diabetes • Breakout sessions foc used on both type 1 an d type 2 diabetes • Vendor fair and healt h screenings • Activities for kids • Refreshments Saturday, Sept. 21, 8am to 12:30pm Tacoma Community Co llege 6501 S. 19th Street, Bu ilding 11, Tacoma Marcus Dupree’s appe arance is sponsored by Novo Nordisk. Learn mo or regist er at multicare re .org/diabetesforum , or call 800.485.0205.
Comprehensive DXA screening for osteoporosis as well as everything you need for breast health: mammography, ultrasound, stereotactic biopsy, clinical breast exams and education. • MultiCare Auburn Clinic, 253.876.8190 • MultiCare Covington Medical Center, 253.372.7240 • MultiCare Gig Harbor Medical Park (DXA screening and breast health screening only), 253.792.6220 • Carol Milgard Breast Center in Tacoma, 253.759.2622 • Diagnostic Imaging Northwest–Puyallup Imaging Center, 253.841.4353 • Diagnostic Imaging Northwest–Sunrise Imaging Center, 253.841.4353 • Diagnostic Imaging Northwest–Bonney Lake Imaging Center, 253.841.4353
Heart Check Screening A personalized consultation with a cardiac prevention specialist. Includes heart disease risk analysis and basic lab tests. Fee: Starts at $55 • MultiCare Tacoma General Hospital, 253.403.1726 • MultiCare Gig Harbor Medical Park, 253.403.1726 • MultiCare South Hill Clinic, 253.697.8141
Multicare Immunization Clinic at South Hill Mall For adults and children. Tuesday to Saturday, 12:30 to 5:30pm 253.403.1767 (children) 253.697.1426 (adults)
Smart steps • 15
A calendar of events, classes and screenings
Our healthy community Living Well With Chronic Conditions This six-week workshop, offered through MultiCare’s chronic disease management program, was developed at Stanford University and helps patients with chronic diseases learn self-management skills. Topics covered include eating well, managing stress, managing medications, setting goals, working with your health care team and more. • MultiCare Allenmore Hospital, Basement Classroom Mondays, Sept. 9 to Oct. 14, 9 to 11:30am, • MultiCare Covington Clinic, Conference Room 2 Fridays, Sept. 13 to Oct. 18, 2 to 4:30pm • MultiCare Gig Harbor Medical Park, Community Room Tuesdays, Sept. 10 to Oct. 15, 9 to 11:30am Call 253.792.6710 to register. • Good Samaritan Hospital, Children’s Therapy Unit Conference Room Thursdays, Sept. 12 to Oct. 17, 9 to 11:30am
Programs and activities to help build a healthier community MultiCare Center for Healthy Living
Education and programs for community members and corporations. We promote health and wellness with exercise, nutrition, weight loss, life balance and tobacco cessation. This community resource is made possible by generous gifts donated through the MultiCare Health Foundation. 253.301.5095
Healthy@Work Boost productivity and reduce absenteeism with this work-site wellness program. Program offerings include health screenings and health education programs and classes, all taught on-site for companies of all sizes. 253.301.5093 multicare.org/healthy-atwork.
Sports Nutrition • Sport-specific nutrition counseling • Body fat testing using the Bod Pod • Resting metabolic rate testing For more information and pricing, visit multicare.org/ sports-nutrition-tacoma. 253.301.5091
WIC Nutrition Program Federal nutrition program for low-income pregnant and breastfeeding women and their children up to age 5. MultiCare Mary Bridge Children’s Hospital and other locations, 253.403.1349
16 • Healthy Living
July to October
Power Shopper Develop your cart-smart skills by joining a tour of your local supermarket, led by a MultiCare dietitian. Save time and money as you learn the top decision points to make better choices. 253.301.5095
Family health and safety
Resources to help keep your kids safe and healthy Children’s Asthma Education Education for children with asthma and their families. Parents, other caregivers, and children ages 8 and older are welcome to attend. Mary Bridge Children’s Health Center, 253.792.6630
PowerCook: A Month of Healthy Meals Looking for a way to save time and make healthy family meals on a budget? Learn to PowerCook! Fix and freeze 30 nutritious meals, and sample a few finished products. Taught by a registered dietitian and certified diabetes educator from MultiCare Health System. Fee: $35; $30 for YMCA members and MultiCare employees For upcoming dates, please visit piercecountygetsfit.org or call 253.301.5095.
Life Jacket Loans Free life jacket loaners available year-round. Loaned for up to one week. Limited quantities. Available in Tacoma and Maple Valley by appointment. 253.403.1234, Tacoma multicare.org/childhoodsafety 253.372.7680, Maple Valley
Pediatric Weight and Wellness Family wellness groups for children and teens ages 6 to 17 and their families. multicare.org/marybridge/ pediatric-weight-wellness 253.403.1256
Mary Bridge Mobile Immunization Clinic For children from birth to 18 years old in Southwest Washington. Available at various locations. 253.403.1767 or 800.552.1419, ext. 1767 multicare.org/ immunizationclinic
Children’s Diabetes Education and Clinic Individual education for children newly diagnosed with diabetes and for their families. By appointment for those who need further education or review. Classes, camps and support groups also available. Mary Bridge Children’s Hospital & Health Center, 253.792.6630
Custom-Fit Helmets Bring in your helmet, and have our trained staff custom-fit it. Wearer must be present. • Tacoma Tacoma (fittings only, by appointment), 253.403.1234 multicare.org/childhoodsafety • Maple Maple Valley (fittings only, by appointment), 253.372.7680 • Puyallup Puyallup (sales and fittings— call for prices and times), 253.697.7385
Car Seat Inspections Car seat inspections and phone consultations by certified technicians. • Tuesdays, 9 to 10:30am, Mary Bridge Center for Childhood Safety Safe and Sound Building, 1112 S. Fifth St., Tacoma • Third Wednesday of the month, (April through September), 4 to 6pm, MaryBridge Center for Childhood Safety Safe and Sound Building, 1112 S. Fifth St., Tacoma • Third Wednesday of the month, by appointment, Good Samaritan Hospital, Puyallup Call 253.403.1417 to schedule an appointment. Other inspection locations and dates available by appointment. Call 253.403.1417 for a schedule, or visit multicare.org/ childhoodsafety.
Resources to help adults stay active Home Health Resources Comprehensive in-home services provide nursing, therapy, social work and aide care to help people manage their illness and recovery at home. 253.301.6400 or 888.516.4504
MultiCare Celebrate Seniority This senior membership program for people 55+ consists of people who are interested in maintaining good health and vitality throughout life. This program provides access to health education, information, discounts, socializing and volunteer opportunities. 253.697.7385
Adult Day Health Promoting independence for older (and disabled younger) adults in Tacoma. 253.459.7222
Exercise for Seniority Thursdays, 11am to noon LifeCare Center of Puyallup, 511 10th Ave. SE, Puyallup Call Daisha Cruz at 253.845.7566.
Exercise for Parkinson’s Thursdays, 11am to noon LifeCare Center of Puyallup, 511 10th Ave. SE, Puyallup Call Daisha Cruz at 253.845.7566.
Your destination for summer Unless otherwise noted, visit multicare. org/class or call 800.342.9919 for information or to register.
At the Y, we believe the values and skills learned early in life are vital building blocks for future success. YMCA Day Camps provide high-quality camp experiences, which help children learn new skills, develop lifelong friendships, and discover how to be their best while having fun, all in a safe and supportive environment. Choose from full-day, half-day and overnight camp options at 11 different locations. Camps focus on sports, science, art and more, so you are sure to find something your camper loves and that fits your schedule. Learn more or register at ymcapkc.org/summer.
Building Strong Kids There’s no place quite like the Y. We’re a vital part of our communities, a welcoming place to learn new skills, connect with others and access support in times of need. Our unique combination of services enriches the well-being of people of all ages and walks of life. As a nonprofit organization, we never turn away anyone who needs us. We need your financial support to continue to keep that promise. To learn more about how you can be involved, visit ymcapkc.org/strongkids or call 253.534.7840.
Join the Y today Visit ymcapkc.org, or check out the location nearest you: • Tom Taylor Family YMCA, 253.853.9622 (Gig Harbor) • Mel Korum Family YMCA, 253.841.9622 (Puyallup) • Morgan Family YMCA, 253.564.9622 (North Tacoma) • Lakewood Family YMCA, 253.584.9622 • Tacoma Center YMCA, 253.597.6444 (Downtown Tacoma) • Bremerton Family YMCA, 360.377.3741 • Haselwood Family YMCA, 360.698.9622 (Silverdale)
Smart steps • 17
A calendar of events, classes and screenings
Get support Groups and services to give you the support you need
Alzheimer’s Support Group A support group for people who are caring for a loved one with dementia. Third Tuesday of each month, 5 to 6:30pm Good Samaritan Behavioral Health, 325 E. Pioneer Ave., Puyallup Facilitator: Anita Kent, 253.697.8575, firstname.lastname@example.org
Cancer Care Support at Good Samaritan A wide range of cancer support services. The Cancer Resource Center provides patients and families with education and support to help them navigate through diagnosis, treatment and recovery. 253.697.4899
Pediatric Epilepsy and Seizure Support Group For parents and caregivers of children and adolescents who have seizures or epilepsy. Last Wednesday of the month, 6 to 8pm Mary Bridge Children’s Hospital & Health Center, large boardroom, first floor, East Wing, 253.792.6630
Friend to Friend This program matches newly diagnosed cancer patients with cancer survivors of similar diagnosis and treatment. We have trained survivors and caregivers. Dr. Richard C. Ostenson Cancer Center at Good Samaritan, 253.697.4899
18 • Healthy Living
Puyallup Caregiver Support Group Open to anyone in the community who is providing physical or emotional care or financial assistance to an older or disabled person. Second Monday of each month, 1:30 to 3pm Good Samaritan Behavioral Health, room C113, 325 E. Pioneer Ave., Puyallup Facilitator: Madred Slaker, email@example.com or 253.697.8536
Puyallup Cancer Support Group For patients, caregivers, adult family members and friends. First Thursday of each month, 1 to 3pm Dr. Richard C. Ostenson Cancer Center at Good Samaritan, 253.697.4899
Covington Women’s Cancer Support Group
Mom and Baby Breastfeeding Support Group Free. Tuesdays, 10:30am to noon Family Education Center, Rainier Pavilion, third floor, MultiCare Tacoma General Hospital
Man-to-Man Prostate Cancer Support Group Facilitated by trained volunteers who have recovered from prostate cancer. First Wednesday of each month, 7 to 9pm Dr. Richard C. Ostenson Cancer Center at Good Samaritan Call Weldon Plett at 253.691.2267.
Tacoma Prostate Cancer Support Group
For women who are currently battling cancer or who are survivors. Second Tuesday of each month, 6:30 to 8pm MultiCare Covington Medical Center, Conference Room 2, 253.372.7293
For the newly diagnosed as well as those with recurring disease. Family members, friends and medical professionals are welcome. Second Thursday and fourth Tuesday of each month, 6pm University Place Presbyterian Church, 8101 27th St. W., University Place, tpcsg.info
Good Samaritan Mom and Baby Group
Hospice Bereavement Services
Support, education and information regarding community resources. Tuesdays • 10:30 to 11:30am: birth to 6 months old • 11:30am to 12:30pm: 6 to 12 months old 253.697.5366
One-on-one support, groups and community referrals through MultiCare Good Samaritan • Home Health and Hospice. 253.301.6400 or 888.516.4504
Discoveries Support Groups For families with children 4 to 18 years old who are coping with a family member’s serious diagnosis. Concurrent groups for parents and children. Mary Bridge Children’s Hospital & Health Center, 253.272.8266
July to October
Puyallup Cardiac Support Group Support for those who are dealing with heart disease. Family and friends are welcome. Facilitated by volunteer counselor and heart patient Ed Schultze. Mondays, 9 to 10am Meridian Professional Campus, 16515 Meridian E Suite 201B, Puyallup 253.697.8141
Auburn Caregiver Support Group Providing resources, education and support to family members and caregivers providing physical and emotional care to individuals with dementia or other illnesses. Second Thursday of each month, 6:30 to 8pm MultiCare Auburn Medical Center, Intensive Outpatient Room, first floor, adjacent to the aquarium barbara.guerrero@multicare. org or 253.333.2776
Parkinson’s Support Group For people who have been diagnosed with Parkinson’s disease and their support partners. Third Thursday of each month, noon to 1:30pm LifeCare Center of Puyallup, 511 10th Ave. SE, Puyallup Facilitator: Karen Williams, firstname.lastname@example.org or 253.845.7566
BRIDGES: A Center for Grieving Children Grief support groups for families with children 4 to 18 years old who have experienced the loss of a parent or sibling. Concurrent groups for parents and children. Mary Bridge Children’s Hospital & Health Center, 253.272.8266
Unless otherwise noted, visit multicare. org/class or call 800.342.9919 for information or to register.
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MultiCare Family Birth Centers Five-Week Childbirth Series A comprehensive class covering everything from pregnancy, birth, comfort techniques, medications for birth and cesarean birth to postpartum, breastfeeding, and newborn care. Meet other expectant parents, tour our Birth Center with your educator and have plenty of time to get your questions answered. If you are hoping to avoid the use of pain medication for childbirth, this class offers the most practice with nonmedication pain relief techniques. Per class: 2½ hours; total series time: 12½ hours. Fee: $90 or ProviderOne card
Childbirth: Two-Day Class All the information of a fiveweek series, but moving much more quickly over two weekend days. Coping and support techniques for labor will be practiced both days. Tour of our Birth Center included. Each class day is 6½ hours with a lunch break. Fee: $90 or ProviderOne card
Childbirth: One-Day Class Just the basics for those too busy to attend the longer classes or who desire a class that moves quickly. While all subjects are touched on, the primary focus of this class is to prepare you and your birth partner for the birth itself. Eight-hour class with a lunch break. Fee: $80 or ProviderOne card
Childbirth: Online Class This online class offers prepared childbirth instruction in an easy-to-navigate, self-paced and convenient format. Topics covered are pregnancy, labor, birth stories, comfort techniques, medical procedures, cesarean birth, newborn care and postpartum. This class offers information in text, animation, video and 11 printable handouts. Total average viewing time is four to six hours. Fee: $45 (not ProviderOneeligible)
Infant/Child CPR Class
Just for You This 4½-hour private class covers the prenatal education topics you select. Time and subjects are arranged with the instructor. Fee: $175 (not ProviderOneeligible)
Newborn Basics This one-night class offers an in-depth preparation on what to expect from your newborn and how best to care for him or her when you get home from the hospital. Sleeping, feeding, diapering, bathing and safety issues will be covered with extra time for your questions or concerns. Three hours. Fee: $30 (not ProviderOneeligible)
Big Brother/Big Sister A fun 1½-hour class for 3- to 7-year-olds that helps prepare children to become older brothers or sisters. Class includes activities, safety issues and a Birth Center tour. Parents attend with their children. Fee: $15 per family (not ProviderOne-eligible)
Learn infant and child CPR and how to respond to choking. Or review your skills in this class taught by an experienced CPR instructor. 1½ hours for onenight class. Fee: $20 per person
Mom and Baby Support Group at Good Samaritan This support group offers informative speakers; discussion of sleep, feeding and adjustment issues; baby weight checks; and encouragement and support. No need to sign up. Tuesdays, 10:30 to 11:30am (for infants from birth to 6 months) and 11:30am to 12:30pm (for infants from 6 to 12 months) Birth Center Classroom, Good Samaritan Hospital $5 suggested donation based on ability to pay
Birth Center Tours View the private birthing suites, and get your questions about giving birth answered at Good Samaritan and Tacoma General hospitals. Information about registration, arrival at the hospital and what to expect during your stay will be included. Tours are free. • Good Samaritan Hospital (30-minute tour) Saturdays, 1pm Family Birth Center lobby; no need to sign up • Tacoma General Hospital (45-minute tour) Three times monthly (see class schedule online) • Auburn Medical Center (by appointment). Call 253.333.2522.
Mom and Baby Breastfeeding Support Group at Tacoma General Hospital This free support group offers professional support for breastfeeding; baby weight checks; and discussion of sleep, feeding and adjustment issues. No need to sign up. Tuesdays, 10:30am to noon Family Education Center, Rainier Pavilion, third floor, MultiCare Tacoma General Hospital
Boot Camp for Dads A dads-only class taught by an experienced father to help expectant dads prepare for their new role. Veteran dads bring their babies to class to help offer a realistic, hands-on learning opportunity for the rookies. Three hours. Fee: $25 (not ProviderOneeligible)
Breastfeeding This one-night class offers information on the benefits and the “how to” of breastfeeding. Suggestions for overcoming diﬃculties and strategies for working and breastfeeding will also be covered. Fee: $30
*Unless otherwise specified, all classes available at both Good Samaritan and Tacoma General. Classes currently offered at Auburn: One-Day Childbirth, Two-Day Childbirth, Big Brother/Big Sister and Newborn Basics.
Smart steps • 19
MultiCare Health System P.O. Box 5299 Tacoma, WA 98415-0299
Nonprofit Org. U.S. Postage
MultiCare Health System
Doctor’s orders: Go out and play!
Get inspired to get outside this summer as MultiCare doctors share their favorite summer activities. See p. 8
Beautiful deals for a beautiful you It pays to share…literally Refer a friend who is new to us and we will send you a $50 gift card. Referral must be for a service valued at $50 or more and received by Oct. 1.
• 20 units of Botox free when you purchase two syringes of Juvéderm and a minimum of 40 units of Botox Services must be rendered by Oct. 1, 2013.
Dynamic duo in sun protection Turn that frown upside-down Botox® and Juvéderm® are the perfect pair to create a smooth, wrinkle-free smile. Visit multicaremedspa.org/injectables to learn more about how these products can help you achieve a younger, more radiant you. • 10 units of Botox free when you purchase one syringe of Juvéderm and a minimum of 20 units of Botox
Next to sunscreen, antioxidants are the most important item in our skin care arsenal. When applied topically, they fight free radicals from the sun’s rays that cause fine lines, age spots and even skin cancer. Daily use under sunscreen will improve skin texture and tone while preventing future problems. Receive 20 percent off when purchasing a
sunblock with any topical vitamin C product in the MedSpa.
We’ve fallen for you Save the date for our Fall Client Appreciation Week the week of Oct. 14.
MultiCare Covington Medical Center 17700 SE 272nd Street 253.372.7008 MultiCare Gig Harbor Medical Park 4545 Pt. Fosdick Drive NW 253.530.8005