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the FALL Time of your

2012

LIFE

YOUR GUIDE TO MATURE LIVING, HEALTH, FINANCES AND LIFESTYLE FITNESS FAMILY HOME CARE RETIREMENT YEARS HEALTH CARE

LOCAL SERVICES DAY TRIPS NW LIVING SNOWBIRDING FAMILY ISSUES AGING IN PLACE This publication is sponsored by:

Peninsula Hearing, Inc.


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Time of Your Life

• Fall 2012

New changes for Social Security, federal benefit recipients T

he U.S. Department of the Treasury is phasing out paper federal benefit checks. Everyone who receives Social Security, Supplement Security Income (SSI) or other federal benefit payments by check is required to switch to electronic payments by March 1, 2013. “This move will save taxpayers $1 billion over the next 10 years, while ensuring all federal benefit recipients receive their money in the safest, most reliable way possible,” according to David A. Lebryk, commissioner of the Treasury Department’s

By March 1, you will be required to change to electronic payment of your Social Security check or other federal benefits. Electronic payment means you don’t have to worry about a check sitting in your mailbox while you’re away. Fotolia.com

Financial Management Service. While about 90 percent of Social Security and SSI payments are being made electronically, there are still approximately 7 million checks issued to beneficiaries monthly. Switching to electronic payments now is one simple step you can take to free up your summer days.

No more check troubles There are lots of hassles with paper checks that can get in the way of enjoying summer. Electronic payments eliminate monthly trips to the bank or credit union to cash or deposit checks. When your summer plans involve travel, you don’t have to worry about a check sitting unsecured in your mailbox while you’re away. “I encourage federal benefit recipients or their caregivers to make the switch to

electronic payments today,” Lebryk said. “You’ll be ensuring funds are delivered in a safe, convenient way, while saving yourself an extra ‘to-do’ this summer.”

Two electronic options

The Treasury Department is recommending two electronic options that make receiving payments easier. The Go Direct campaign makes it fast, free and easy to switch to electronic payments online at www. GoDirect.org or through the U.S. Treasury Electronic Payment Solution Center tollfree at 1-800-333-1795. You can choose either: n Direct deposit to a checking or savings account. Your federal benefit payment will go straight into your account on payment day each month. n Direct Express Debit MasterCard card. If you don’t have a bank account or prefer a prepaid debit card,

switch to the Direct Express card. There are no signup fees, overdraft fees or monthly fees. Some fees for optional services may apply. For information on card fees and features, visit www. GoDirect.org. The Go Direct campaign is sponsored by the U.S. Department of the Treasury and the Federal Reserve Banks. The Direct Express logo, Go Direct and Direct Express are registered service marks, and the Go Direct logo is a service mark, of the U.S. Department of the Treasury, Financial Management Service. The Direct Express Debit MasterCard card is issued by Comerica Bank, pursuant to a license by MasterCard International Incorporated. MasterCard and the MasterCard brand mark are registered trademarks of MasterCard International Incorporated.

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Time of Your Life

• Fall 2012

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Fall lawn care: You can make your job easier I

t’s time for raking leaves, pruning shrubbery, and other seasonal fall lawn care tasks. Never has the old adage “work smarter, not harder” been more apt than when tackling yard work and preparing lawns for next season. “After a long summer mowing lawns, many people lose enthusiasm for lawn care when fall hits,” said Bob Monahan, creator of the EZ Lawn & Garden product line, and a former frustrated leaf-raker looking for costeffective ways to make yard work easier. “There are several tips to streamline yard work — from knowing the best time to pull weeds to using the right equipment to make tasks simpler,” he said. Here are some smart ways to handle fall lawn care. n Be body smart: Good posture can prevent backaches when raking leaves. Keep your head up and back straight. Relieve back pressure by raking using the “scissors” stance: whereby you place one foot forward and the other back, reversing position after several minutes. When mowing, move the mower with your body weight as much as possible,

Raking leaves onto a tarp makes them easier to haul.

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rather than relying on your arms and back. And use ergonomically designed rakes, shears and pruners that require less hand strength than traditional ones. n Rake and haul easily:

Put away the loud, smelly leaf blower. Nothing is worse than raking leaves on a windy day, only to have them blown around. Try an easier approach. Rake leaves onto a tarpaulin and drag it away. Check

with your local hardware store for a modified tarp with sides that holds up to five wheelbarrows of yard debris. Stakes are attached and can be pressed into the ground to hold it in place on windy days. These lawn debris

tarps use tent construction technology to form sides and a back, and has reinforced pockets and stitched handles for easy hauling and dumping. And if you already have a tarp, you can easily clip han-

dles to it to make it easier to haul when full of leaves. For example, the EZ Tarp Tugger is a low-cost option that combines handles with stakes, so you can keep your tarp in place and then pull it away when it is full of debris to bag or compost. Remember, dragging leaves away is easier on your back and environmentally friendly. n Weed wisely: Weeding can be made less painful if you adhere to the old gardener’s trick of weeding after it rains. When earth is dry, it's harder to pull out the whole weed without breaking off the top. After rainfall, the ground is damp, making it easier to pluck out entire weeds. This way, weeds can easily be added to leaves and other debris that need to be hauled away. Fall is your last chance to put your lawn in order before next season’s warm weather. Call your local hardware store for more information on innovative tools for raking, bagging and hauling yard debris.

This is a good time to check your home, your medications, and yourself A s we age, time takes its toll on the bodily systems that keep us balanced, making us more prone to dangerous slips, trips and falls. While a fall can be a life-changing or even lifethreatening event for an older adult, reducing one’s risk is easy. The American Chiropractic Association recommends the following simple safety tips.

Do a home safety check

At least one-third of all falls involve hazards within

the home. Be sure to remove throw rugs and low furniture, eliminate clutter, and secure carpeting and other tripping hazards like electrical cords. Your home should be properly lit, so that even at night your vision is not impaired. Install grab bars in your bathtub and handrails on your staircases.

Get regular exercise

Start a exercise program that includes activities that improve strength, balance, coordination and flexibility. Walking, water workouts and

tai chi will not only contribute to your overall health, they can also reduce your risk of falls. Consult a health care professional before getting started.

Manage pain differently

“The same pills meant to make older patients with chronic pain more comfortable may also make them more vulnerable to falls,” ACA President Dr. Keith Overland said. “Chiropractic services, including spinal adjustments and manipulation, exercise

recommendations, rehab and nutritional and lifestyle counseling, are a great nondrug alternative to medications that affect your brain’s function and lead to dizziness or light-headedness.” Taking multiple medications magnifies the risk of injury. Seniors who are on three or more drugs, or who have muscle weakness, are more likely to fall. Another risk factor is combining prescription drugs with alcohol, over-the-counter allergy or sleeping medications, painkillers, or cough suppressants.

Take note of simple improvements, like handrails in the bath, that you can do to make your home more safe and convenient.

Ask your prescribing physician to review your medications and reduce your chances of falling by using the lowest effective dosage. Also, discuss the need for walking aids or supports while taking medications

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that can affect balance.

Prevent serious injury

Osteoporosis makes bones less resistant to stress and more likely to fracture. Help limit the effects of See CHECK, Page 5


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Time of Your Life

What will your autumn sound like?

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• Fall 2012


Time of Your Life

• Fall 2012

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Hearing loss can be corrected; get tested today By Dr. Megan Nightingale

Dr. Megan Nightingale of Peninsula Hearing.

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here is a lot of evidence out there to remind us to stay active, moving and socializing. Physical fitness immediately comes to mind when we think of staying active, but staying mentally active is also equally as important if not more so for long-term health benefits. It has been shown by researchers who study longevity that keeping connected to one’s family, home or work community is crucial to long-term mental health and can help us avoid a myriad of long-term health issues such as dementia, heart disease, diabetes and Alzheimer’s. There is now evidence that links hearing loss with the above-mentioned chronic conditions. Nothing interferes with staying close to family, friends or co-workers more than hearing loss. It is worth noting that 65 percent of people who have a hearing loss are below retirement age. This has a significant impact in the workplace (Source: NIDCD Health Statistics on hearing loss). A recent survey study done by the U.S. Department of Education

Check

Continued from page 3 osteoporosis by eating a diet rich in calcium and Vitamin D. Calciumrich foods include milk, yogurt, fish, broccoli, collard greens, tofu and almonds. You can get your daily dose of Vitamin D with a little bit of sunlight. If you do find yourself falling, fall forward on your hands or land on your buttocks, not on your spine. Also, protect your head from striking furniture or the floor.

Improve vision

Contributed photo

notes that middle-aged (4564) participants who had a hearing loss but no treatment (no hearing aids) felt that they were being passed over for promotion much more often that their normal hearing counterparts, or their counterparts who had hearing loss but wore hearing aids. The study also found that those with unaided hearing loss were unemployed at a higher rate than their aided peers. Middle-aged to older working people with untreated hearing loss are also found to be three times more likely to fall at work as their normal hearing peers.

-identify in the beginning When hearing loss affects stages because one at work, our brain so easthere is usually “The faster ily adapts and little sympathy [hearing loss] compensates for among co-workis treated, the hearing loss. Our ers and supervibrain works hard sors. One reason more natural one’s hearing to find the right may be that will be, at work words that make hearing loss is and at home. ” sense, compare invisible. There is no outside Dr. Megan Nightingale, what a colleague says to what they visual evidence audiologist. have said before of a hearing loss. and uses other Therefore, many means to help us suspect the hearmake sense of a conversaing impaired person of not tion. paying attention, or worse, I have personal experiignoring their co-workers or ence with this. I have a supervisor. Having a hearing problem hearing loss and I am in the business! can be very hard to self

My hearing loss came on gradually starting in my 40s. I only noticed it in really noisy places, where I struggled to hear someone across from me. But in my mid-40s, I found that I was second guessing at what my clients were saying during a critical testing segment for identifying hearing problems and solutions. I had to ask people to repeat themselves. It was then I realized I was suffering from the same difficulty that I was helping people with in my career. My work was being affected, so I began to wear hearing aids right away, allowing me a firsthand knowledge of the advantages of the latest hearing aid technology. I can report from personal experience on how hearing technology works in both the workplace, at home and in social situations. If you find you are having more trouble lately hearing what your co-worker or supervisor is saying, or if you find yourself exhausted at the end of the day from trying to hear at work, it is time to get a hearing test. Some physician’s offices will screen hearing and send you on for a comprehensive hearing evaluation if

home improvements can a part of getting older. A or www.acatoday.org/ Age-related vision physical activity program, help you stay securely on findadoc. diseases, including catayour feet. lifestyle changes and Falls don’t have to be racts and glaucoma, and can alter your depth perception, visual acuity and susceptibility to glare. Schedule regular checkups with your Publisher: Donna Etchey Megan Stephenson ophthalmologist Cover design: Annie LaValle and regularly Kitsap News Group publishers clean your glassSales representatives: Bainbridge Island Review, es. Improve your Marleen Martinez, Wayne Nelson, North Kitsap Herald, Kingston visibility so you Rita Nicholson, Chris Olsen, Frank Community News: Donna Etchey can move safely Portello, Mike Shiro. Bremerton Patriot, Central and with ease. Creative consultants: Bill For more Kitsap Reporter, Port Orchard Asher, Mark Gillespie, Bryon information on Independent, Veterans Life: Kempf, Kelsey Thomas. reducing your Sean McDonald Kitsap News Group papers are published risk of falling visit Time of Your Life staff: every week by Sound Publishing Inc. www.acatoday. Richard Walker, Kipp Robertson, org/healthyliving

the

of timeyour life

Peninsula Hearing Inc. 19319 7th Ave., Suite 102 Poulsbo (360) 697-3061 1136 Water St., Suite 103 Port Townsend (360) 379-5458 the screening shows a problem. Most health insurance plans will cover a comprehensive hearing test. Some require a physician referral to an audiologist. The most important thing to remember is that hearing loss does not usually go away. The faster it is treated, the more natural one’s hearing will be, at work and at home. Don’t let hearing loss keep you from being your best at home, work or in your community. If you are interested in learning more about hearing or are interested in a hearing test, contact Peninsula Hearing at (360) 697-3061.


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Time of Your Life

• Fall 2012

They help smiles, and confidence, soar Anderson Dental and Denture Center

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OULSBO — A lot of work goes into creating dentures, from the initial patient visit to casting and the final product. But for Bruce Anderson of Anderson Dental and Denture Center, it’s second nature. “I wouldn’t say anything is labor intensive,” dental assistant Elaine Bowen said. “[Bruce] has done it so long.” Anderson was introduced to the denture business as a boy; his father was a denturist on the East Coast. “[Bruce] says he can make a denture on a door knob,” Bowen said. Anderson and his wife, Wanda, are all smiles when they talk about Anderson Dental and Denture Center. “You’d think it would get tiring setting up teeth,” he said in an earlier interview. “But it’s an exciting challenge and different every time.” Each patient’s situation is unique and requires a different touch. Dentures have come a long way since George Washington’s time (although it’s false that Washington’s teeth were wooden. They were actually made from gold, ivory, lead, and human and animal teeth.) Today’s

Bruce and Wanda Anderson of Anderson Dental and Denture Center want to help you maintain a bright and healthy smile. Contributed photo dentures are made from acrylic, with translucent shades to match natural tooth color. Even a hint of root color is used to further enhance the look of the tooth and fool the eye. It’s often impossible to tell natural teeth from denture teeth. And that’s the way the Andersons like it. “It’s like a work of art,” Wanda said. For more than 40 years, Bruce has helped people smile with confidence. When patients are fitted properly with a good set of teeth, it changes their whole demeanor. Bruce told of a young lady whose natural teeth were either already gone or beyond repair. She covered her mouth when she talked, rarely smiled and lacked self-confidence. “Once she got her new teeth, her confidence

account of the war. They are soared, she went back to my heroes.” school and is now a school teacher,” he said. Journey to Poulsbo Along with helping More than 17 years ago, patients gain confidence, when Wanda retired from Bruce loves to hear their her job as a school psystories. chologist, the “I should write “Our goal Andersons came a book,” he said. to the Seattle is to bring “Many of my area to visit older patients are confidence, friends. little vignettes out comfort and During their of history. My good health to weeklong visit, daily highlight our patients. ” they drove 3,000 is when patients Bruce Anderson, miles, explorshare their denturist, Anderson ing the state. experiences. Dental and Denture When they drove One patient told Center. through Poulsbo, about his greatthe Andersons grandmother; immediately while coming fell in love with the area. west her covered wagon Bruce, who is of Norwegian train was raided. He has her descent, was especially frying pan that was hanging on the side of the wagon and enthralled. The Andersons decided to uproot and it now displays a bullet hole move from the East; Bruce as a result of the raid. World is originally from Boston, War II veterans share their

Mass., and Wanda is from Louisville, Ky. Together, the Andersons have worked out of their comfortable office in Poulsbo. Bruce oversees the prosthetic side of the business while Wanda manages the office. “We hit the ground running and haven’t stopped,” Wanda said. Along the way, they’ve acquired a very dedicated staff that the Andersons call “the best staff in the whole world,” and a loyal patient base they refer to as their “dental family.” Their office is comfortable and feels more like you are visiting a friend, not a dental office. With warm lighting and cozy nooks, it’s easy to forget you’re in a dental office. Bruce said the waiting room often sounds more like a cocktail party than a reception area, with friends laughing and sharing stories.

The truth about dentures

Life expectancy for dentures ranges from eight to 10 years with regular adjustments and or relines which are important. Some of the Andersons’ first patients, are now returning for new dentures because the oral ridge bones atrophy overtime and dentures lose their fit. Properly fitting dentures are key to good health, comfort and a natural look. Even if someone has a full set of dentures, the Andersons emphasize it is important to have yearly oral exams. It is critically important

These places want to help you stay fit and feeling fine The following fitness clubs can help you stay in shape and meet your fitness goals. n Anytime Fitness, 3276 Plaza Road NW, Silverdale (360) 307-0444 n Bremerton YMCA, 60 Magnuson Way, Bremerton

(360) 377-3741 n Curves, (locations throughout Kitsap), (888) 557-0718 n Haselwood YMCA, 2909 NW Randall Way, Silverdale (360) 698-9622 n Jazzercise, 15600 Cox

Ave. NW, Poulsbo (360) 7797964 n Kitsap Crossfit, 20714 State Route 305, Suite 1B, Poulsbo, (360) 930-4226 n Kingston Fitness, 26001 Barber Cut Off Road, Kingston (360) 297-3336

n Kitsap Martial Arts and Fitness, 20101 Front Street NW, Poulsbo (360) 779-6233 n Kitsap Wellness Center, 21505 Market Place NW, Poulsbo (360) 598-3143 n Olympic Fitness Club, 4459 SE Mile Hill Drive, Port

Orchard, (360) 871-3433 n 1-2-3 Fit, 10510 Silverdale Way NW, Silverdale (360) 308-9700 n Poulsbo Athletic Club, 19611 7th Ave., Poulsbo (360) 779-3285 n Ultimate Performance

anderson dental and denture center 19410 8th Ave. NE, Suite 102 (360) 779-1566 (800) 990-9116 www.andersondenturedental. com to educate denture patients because there is a learning curve on how to use them, Bruce said. “It’s totally different. However, many people successfully manipulate dentures and we have patients whose spouse or family members have no idea they wear dentures.” There are two schools of thought on denture care, Bruce said. Some professionals say you should take them out and let your gums rest at night. Others say, if they don’t hurt, wear them at all times. In Bruce’s opinion, a patient should do what makes them most comfortable. It is imperative, however, to keep denture teeth, as well as gums and natural teeth, immaculately clean by brushing after every meal and bedtime. “I’ve been doing this for so long, there aren’t surprises any more,” he said. “Our success rate is very high, and we make the best set of teeth we know how. Our goal is to bring confidence, comfort and good health to our patients.” Depending on if the dentures are a full or partial frame, a set of dentures can be made within two weeks ... “easily,” Bowen said. Rehabilitation, 19351 8th Ave. NE, Suite 202, Poulsbo, (360) 697-3003 n Westcoast Fitness, 5881 Highway 303, Bremerton (360) 377-5250 or 1948 SE Lund Ave., Port Orchard (360) 874-2818 n Zumba classes (offered throughout Kitsap), www. zumba.com, search locations


Time of Your Life

• Fall 2012

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Knee joint replacement: It’s a whole new world Passport program helps guide the patient through the process

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ILVERDALE — Prepare yourself for a new adventure in the world of joint replacement surgery. “A New World Awaits: Passport Program” began this fall at Harrison Medical Center. The program helps navigate patients through knee joint replacement, keeping them on track for a healthy recovery. Prior to the program’s creation, some patients had

Harrison Medical Center’s ‘passport program’ helps guide the patient through the knee joint replacement process. Harrison Medical Center

the rehabilitation and medidifficulty staying focused on cations after surgery. Each all the steps that go into a joint replacement, said Mindy milestone, Markley said, is outlined clearly. Markley, Harrison’s orthopeIs there a prize at the end? dic service line administrator. Of course. This includes steps patients “The prize is that [the need to take to prepare for patient] has a successful surgery and steps after suroutcome,” Markley said, gery as they recover. adding that a strong connec“We do feel, after starting tion between the program, the the patient and dots are more con“We do feel, Harrison staff is nected,” Markley after starting built. said. the program, The program The program [that] the was developed includes an actual dots are more with input from passport, which is Harrison surstamped every time connected. ” Mindy Markley, geons. Steps to a patient moves Harrison’s orthopedic create the proforward in his or gram began in her journey through service line administrator February. The joint replacement. Passports were The passport introduced in engages the patient August. and “travel partner” According to Markley, in knowing exactly what is Harrison Medical Center pergoing on, Markley said. forms about 700 joint replaceThere are many milement surgeries per year. stones in a joint replacement Along with the new process, Markley said. This Orthopaedic Hospital, includes everything from preparation before surgery to Markley said programs, such

HARRISON MEDICAL CENTER 2520 Cherry Ave., Bremerton 1800 NE Myhre Road, Silverdale www.harrisonmedical.org as the Passport, will help keep patients local and not traveling outside the area for care. The Harrison team has responded well to the program, said Cherri Jones, orthopedic clinical manager. The program “helps them partner with patients to help them work together,” she said. Harrison Medical Center is working on expanding the passport program. This will include similar programs for such things as spine surgery and fracture care. Markley said those programs are being developed “right now.” The joint replacement program was only the first phase, she said.

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Time of Your Life

• Fall 2012

“I have worn dentures for 27 years and have never had such attentive care. The dentures are wonderful!” Anderson Denture Patient

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Time of Your Life

• Fall 2012

Page 9

Accessing medical images is now a screen away Partnership can access 17 outpatient imaging centers

Manfred Henne, MD, PhD, MS, radiologist at InHealth Imaging, uses the secure PACS network for the transmission of patient information.

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ILVERDALE — Doctors at four healthcare providers can now access relevant patient images and information from 17 outpatient imaging centers through a data center hosted by Harrison Medical Center. The data center is the result of an agreement between Harrison, Advanced Medical Imaging, Olympic Radiology Associates, and The Doctors Clinic. “We are excited about this agreement because it provides a single, standard platform from which to securely share radiological images, such as CT scans and X-rays, among our local medical community,” said Ty Walker, the chief information officer at Harrison who led develop-

Kathy Cole / Contributed

ment of this project. This strategic configuration between Harrison Medical Center, Advanced Medical Imaging, Olympic Radiology Associates, and The Doctors Clinic, allows each organization to have access to necessary patient information through a virtual database, regardless of

Chuckwagon, Farmers Markets can help you eat healthier

Yum! Eating healthy is easy through Chuckwagon and the Farmers Market Nutrition Program.

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here are multiple ways Kitsap seniors can eat healthier and make the right food choices. This includes programs such as Chuckwagon Senior Nutrition and the Senior Farmers Market Nutrition Program. Chuckwagon offers homedelivered meal services throughout the county. The service is offered to those home-bound by reason of illness, incapacitating disability, or who are otherwise isolated, according to the program’s website. Each meal provided by the program offers “at least onethird of the current recommended dietary allowance,” which is established by the

where it originated. The centralized archive will greatly reduce information technology cost infrastructure for the providers and improve access to the continuum of patient care. “Our shared [Picture Archiving Communication System] agreement gives easy, real-time access of

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diagnostic images that were done anywhere in our community,” said Adar Palis, executive vice president and chief administrative officer for Harrison. “It is a necessary element to further our mission of providing exceptional patient care throughout the penin-

HARRISON MEDICAL CENTER

sula.” Mikael Anden, president of Sectra in North America, the provider of this technol2520 Cherry Ave., Bremerton ogy solution, added, “We 1800 NE Myhre Road, Silverdale believe this type of partnerwww.harrisonmedical.org ship reflects the future of imaging. Collaboration efforts like this enables orthopaedics and rheumatolreduced costs per exam and, ogy for more than 20 years. more importantly, it allows More than 1,100 hospitals, greater access to vital patient clinics and imaging centers information when providers worldwide use Sectra sysneed it most.” tems daily, together performHarrison ing more than 55 Medical Center million radiology “We believe (www.harrisonexaminations this type of medical.org) is a annually. This partnership not-for-profit hosmakes Sectra pital offering med- reflects the one of the worldfuture of ical, surgical and leading comemergency servic- imaging. ” panies within es at five locations Mikael Anden, systems for han— Bremerton, dling digital radipresident, Sectra in Silverdale, Port ology images. North America Orchard, Belfair, Sectra’s and Poulsbo. systems have Sectra (www. been installed in sectra.com) has North America, Scandinavia been developing and selling and most major countries in IT systems and services for Europe and the Far East. radiology, women’s health,

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Food and Nutrition Board of the National Academy of Sciences National Research Council. For more information about the Chuckwagon program, call (360) 337-5700. The Farmers Market program provides low-income seniors — 60 years or older with monthly household income of no more than $1,723 for one or $2,333 for

two — with vouchers to purchase food form authorized farmers markets from July through October. Homebound seniors may receive home-delivered produce baskets of similar food through the Chuckwagon program. For more information about the Farmers Market program call (360) 337-8511 or (888) 877-8511.

North Kitsap Medical Center 20700 NE Bond Road, Poulsbo

with Digital X-Ray offices in Silverdale & Bainbridge Island

Schedule Your Appointment Today (360) 598-3141 www.inhealthimaging.com


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Time of Your Life

• Fall 2012


Time of Your Life

• Fall 2012

Page 11

Exercise: It’s easy to put some pep in your step F

eeling a little off? Regardless of your age or fitness level, there are steps you can take every day to feel and perform your best. “Many Americans ignore their pain and fatigue,” said Dr. Keith Overland, president of the American Chiropractic Association. “But just like world-class athletes who constantly search for ways to optimize their game, we can do better. Start with simple changes that promote greater health and wellness. You’ll feel better now and avoid bigger problems down the line.” In honor of National Chiropractic Health Month, observed in October, the American Chiropractic Association encourages Americans to “Find Your Game,” by taking simple steps to promote optimal functioning. n Get moving: Americans are more sedentary today than in the past. Lack of exercise can atrophy muscles and contribute to obesity, arthritis and other problems. You don’t have to train like an Olympian, just aim for a minimum of 20 to

Twenty to 30 minutes of exercise three to four days a week can help keep you in optimum condition.

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30 minutes of exercise three to four days a week. n Stretch daily: Improving flexibility is crucial to avoiding injury. Make a habit of stretching your major muscle groups each morning. “Don’t work through pain: The earlier an injury is

treated, the sooner healing can begin,” Overland said. “Masking injuries with painkillers to get back into action before you’re healed could worsen your original injury and lead to a chronic condition. Treat the cause of pain, not the symptom. Chiropractic physicians

can treat many injuries and enable healing to occur‚ without drugs or surgery.” n Outfit your feet: Think function when shopping for shoes used for exercise and walking long distances. The wrong shoes or wornout shoes can cause pain throughout the body. Your

chiropractor, physical therapist or podiatrist can help you determine your arch type, match it to your gait and advise you on the best footwear. n Eat right: Even a few simple changes in diet can have a positive impact on your health. Limit red meat

and excessive quantities of sugar and salt. Eat plenty of fruits, vegetables, nuts and whole grains. Consider consulting a health care professional to determine what supplements are right for you. n Recharge: If you feel fatigued often, get more sleep. Instead of revitalizing with soft drinks or coffee, try a glass of pomegranate juice and a brisk walk. Have your B12 and iron levels checked at least once a year for deficiencies. Lean meats, nuts, legumes and green leafy vegetables can help put some pep in your step. n Get the right stuff: From baby slings to telephones, small consumer choices can have a big impact on your well-being. Shop for products designed with the comfort of your neck and back in mind. If your job is causing you pain, talk to your employer about replacing your equipment with ergonomic models. There’s no need to live on life’s sidelines. With a few key changes, you can feel and perform your best.

These small changes can help you reduce healthcare costs I

f you’re like many Americans, your healthcare is taking a major bite out of your paycheck. According to the Organization for Economic Development, the average American spends $7,960 on healthcare annually, representing nearly 20 percent of the average U.S. income of $40,000. Experts are advising consumers to take a proactive approach toward reducing their healthcare expenses. “The best way to reduce healthcare costs is to prevent them,” said Dr. Andrew Myers, an expert in preventative health and nutrition, and author of “Health is Wealth.” “Living a healthy lifestyle reduces the risk of chronic illnesses that are expensive

Some retailers and community service organizations provide free health screenings. StatePoint Media

to manage.” To help, Myers offers some simple healthy living

tips.

n Get screened: Health and wellness screenings are

crucial for early detection of health issues. Know what you are at risk for, so you know what you should be managing. n Get active: Be more active in your daily life, whether that is exercising, taking the stairs instead of the elevator, or walking instead of driving. Strive to get the recommended 30 minutes of heart-healthy exercise three to five times weekly. n Eat healthier: Set simple goals like incorporating a fruit or vegetable into every meal, or replacing a junk

food snack with something nutritious. n Chart your progress: Keep track of your progress and stay motivated by celebrating your successes. Mark your calendar on the day you start, as well as key dates and benchmarks along the way. When you reach a goal, make a new one and be an inspiration to those around you n Share the challenge: Invite friends or family members to undertake a health challenge with you. A buddy system keeps you accountable and increases your chance of success. Some retailers and community service organizations periodically offer free health screenings. For example, Sam’s Club offers free health and wellness screenings the

first Saturday of each month nationwide. Since 2010, the company has provided more than one million preventative screenings to both members and non-members alike. The screenings include Body Mass Index (BMI) and blood pressure tests, diabetes screenings, and timely allergy tests in spring and children’s health screenings in advance of the school year. In addition to free monthly screenings, these sources often have information on smoking cessation, supplementation and wellness regimen practices. To learn more, visit www.samsclub. com/healthyliving. Undertake preventive measures now to protect your greatest asset — your health.


Page 12

Time of Your Life

• Fall 2012

Follow these tips and avoid daily aches, pains A

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s a woman, you most likely experience aches and pains from your daily activities no matter what your lifestyle entails. In fact, a recent study shows 89 percent of women experience some type of muscle or joint pain every year, and 63 percent experience it weekly, according to ProAct, an independent marketing research firm. But whether the discomfort stems from a day at work, strenuous exercise or housework, pain has its price — from feeling tired and low on energy, to contributing to feelings of stress, depression and frustration. Before discomfort gets the better of you, reduce your risk for pain and relieve the aches you already have with these simple measures. n Avoid overexertion: Don’t save all your heavy-duty chores for one weekend, especially if you’re not regularly active. If you suddenly spend the whole day cleaning out your basement, or climbing ladders to clear gutters, muscle strain or overexertion is highly likely, family physician Elena Klimenko, M.D. told StatePoint Media. You have to let muscles build up gradually. The same goes for working out. Consult a physician or fitness professional to build an exercise routine safely. n Relax: Hot baths, gentle stretching and meditation can help prevent and relieve stress-related muscle tension and stiffness. Even if it means putting the kids to bed early or turning your phone off for an hour, incorporate stress-free down time into your busy day, every day. n Relieve: Next time you experience pain, avoid popping conventional painkillers that masks symptoms. A homeopathic medicine works with your body to relieve not only pain, but also swelling, which is a common reason for pain, according to

Avoid daily aches and pains by not overexerting yourself, taking time to relax, and maintaining a healthy weight. StatePoint Media Klimenko. It does so without meric or cayenne pepper, all the risk of drug interactions of which have anti-inflammaor complications, even if tory properties. combined with n Take “Take proper pharmaceuticals. breaks from Over-thecare of yourself computer counter gels work: ProAct’s to avoid pain containing arnica and treat aches research shows can be applied women’s naturally before that anywhere on the aches and pains they get out of body to reduce stem more from hand. ” muscle pain and daily activities stiffness, swelling Elena Klimenko, M.D. like sitting at a from injuries, and computer too bruises. Because long than from it relies on a injuries. Be sure natural active ingredient, to take periodic walking you can safely use it as a first breaks or sit on a ball to line therapy to relieve pain, keep muscles activated. according to Klimenko. While modern life has created challenges that lead to n Maintain a healthy aches and pains, Klimenko weight: Excess weight puts says women don’t need to undue stress on joints. Try grin and bear it. You can a diet that promotes joint take proper care of yourself and tissue heath. Eat foods to avoid pain and treat aches high in Omega-3 fatty acids naturally before they get out like salmon. Add flaxseeds of hand. to salads or try cooking with mustard seed, ginger, tur-


Time of Your Life

• Fall 2012

Page 13

What every man over 40 should ask his doctor A

should begin screenings and how you can lower your risk of diagnosis. Be proactive. Visit the Prostate Cancer Foundation website at www.PCF.org for more information on risk factors, and to access a list of prevention tips.

nnual physicals may not be at the top of every man’s to-do list, but these visits are crucial for longevity — especially for those men older than 40. There’s no better time than your check-up to have all your looming health questions answered. Make the most of your next visit by composing a checklist of things you’d like to talk about during your appointment. No matter how healthy you feel, there are some discussion points you’ll definitely want to cover:

Your heart’s health

Prostate cancer screening

Prostate cancer is the most common non-skin cancer in America, affecting one in six men, according to the Prostate Cancer Foundation. If you’re a man who’s older than 40, there are several major risk factors that you need to know about. If you are AfricanAmerican, or have a family

To get an accurate gauge of your health, get regular checkups, get screened for prostate health and diabetes, have your blood pressure and cholesterol checked, and be honest with your StatePoint Media doctor. history of prostate cancer, talk to your doctor about your prostate health beginning at age 40. The older you are, the

more likely you are to be diagnosed with this potentially life-threatening illness, but that doesn’t mean younger men are not also diagnosed.

Follow these 10 crucial nutrition tips for good prostate health

P

rostate cancer is the most common non-skin cancer in America — and the older you are, the more likely you are to be diagnosed with this serious disease. There is good news for those who want to take control of their risk, says Dan Zenka, senior vice president of communication at the Prostate Cancer Foundation. Research shows that eating right can help decrease the chance of developing prostate cancer, reduce the likelihood of recurrence and slow its progression. n Avoid empty calories by eliminating junk food. Snack on fruits, vegetables and nuts instead. Swap out soda for water or natural juices. According to Cathy Gunderson, a registered dietician and food planner for Kitsap’s Chuckwagon Senior

Nutrition Program, nutrientdense foods are important. Choose a bowl of fruit, for example, rather than a dessert, she said. n Rely on herbs, spices and garlic for flavor, not sugar, salt and fat. Speaking of fat: Avocados, nuts, olives, seeds and tofu are healthy sources of fat. Trans-fatty acids found in margarine should be avoided. n Avoid taking more than 1,500 mg of calcium per day. Skip the supplements and consume your calcium from leafy green vegetables, beans and fish. n Eat more fish. Evidence from several studies suggests that fish can help protect against prostate cancer because they contain “good fat,” particularly omega-3 fatty acids. n A lack of vegetables in

the diet is a risk factor for aggressive prostate cancer. Vegetables in the broccolifamily are beneficial. Use olive oil for cooking. n Avoid over-supplementation with megavitamins. Too many vitamins, especially folate, may fuel the cancer. If you follow a healthy diet with lots of fruits, vegetables, whole grains, fish, and healthy oils, you likely won’t need a multivitamin. n Marinate meat and turn it frequently to prevent charring; charred meat can contain carcinogens. You can also get protein from vegetarian sources. n Regular exercise is one of your most important cancer-prevention tools. n Eating flax seed with a bowl of cereal is a good way to get the proper, daily amount of fiber. n Don’t overeat.

In fact, one in every 38 men aged 40 to 59 is diagnosed with prostate cancer. Talk to your doctor about when you

According to the Centers for Disease Control and Prevention, heart disease causes more than one in four deaths of men in the United States. To get an accurate gauge of your risk, be honest with your doctor. He or she can’t advise you properly if you don’t share all the facts on your habits — good and bad. Have your blood pressure and cholesterol tested at recommended intervals. Ask your doctor if your levels are normal and what you can do if they aren’t. If you don’t currently get regular physical activity, your doctor can advise you on safely easing

into an exercise program.

Diabetes risk

Many people have the misconception that if something is wrong; their bodies will let them know. But diabetes often begins without symptoms. Your risk factor for developing diabetes goes up if you are overweight, have high blood pressure, or a family history of the disease. Ask your doctor if you need to be screened. In the meantime, lower your risk for diabetes by maintaining a healthy weight. Your doctor is a great resource for helping you form an effective weight management plan. It’s vital for men to manage their risks for life-threatening diseases like prostate cancer, and one of the best ways to do that is with regular visits to the doctor. If it’s been over a year since your last appointment, call today to schedule a visit.

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Page 14

Time of Your Life

• Fall 2012

Make sure your voice is heard in government T

o most Americans, politics can feel like a spectator sport, especially in an election year when so much news is devoted to the horse race. But there are many ways citizens can take active and engaged roles in local, state and national politics. Primarily, citizens can learn about how their community is run and what the needs are by joining a local service organization, such as Kiwanis or Rotary, or a school committee, said Catherine Ahl, volunteer and former president of the League of Women Voters in Kitsap County. As the fall election approaches, Ahl said attending local debates and candidate forums are an important way of being engaged and informed. “We can’t just watch from the sidelines,” said Loren J. Enns, author of “The Sword of Liberty,” a new novel which tells the story of an America where the government has been compromised by a cabal of debt-addicted politicians who must be stopped by regular citizens relying on the power of the Constitution. “Our founders gave us the

Put your experience, knowledge and voice to work for your community. Vote, meet your Clipart.com elected representatives and candidates, stay informed, and organize. emergency authority to reinin the federal government.” Here are some ways you can make your political voice heard. n Vote: According to Census statistics, only 63 percent of citizens ages 18 years or older voted in the last presidential election. Every election you should go to the polls and take your children with you, so they learn an important civics

lesson. n Learn: Read history books to gain perspective and insight. Study the Constitution thoroughly and know your rights. Use Internet search engines to read up on everything from our founding fathers to current issues. “In fact, a long forgotten clause in the U.S. Constitution, Article 5, can be used to reconvene the

Constitutional Convention in order to bypass our government and ratify amendments,” said Enns, who is advocating for a constitutional amendment to establish a national initiative process by which citizens could vote on federal legislation, and a national recall process by which they could remove congressmen, senators and even the president from office.

n Meet your politicians: Did you know many politicians host open office hours when citizens can visit and have questions and concerns addressed? Find out when visiting hours are and make an appointment. Prepare by writing out what you plan to say. If meeting in person is not possible, write, call or email. n Stay informed: Be an educated activist by keeping up with current events. Get news about the economy, health care, taxes and other issues that affect you from a variety of unbiased sources. “For example, today our national debt is skyrocketing toward $16 trillion,” Enns said. “And every taxpayer’s share is $139,000, with many therefore believing the government is driving America towards bankruptcy. And regular citizens actually can help change this.” n Organize: There is strength in numbers. Get your friends together and start an organization. From the Occupy Wall Street movement to the Tea Party, recent years have seen grassroots organizations rise to national prominence. You can use online resources like Facebook and Twitter

to quickly and inexpensively disseminate information about your events and issues you care about. Ahl said that on the national level, political campaign advertisements on TV can be misleading. Go to www. factcheck.org to research what presidential candidates are saying. Locally, Ahl said reading the voter’s guide is very important. Besides races for various offices, the voter’s guide explains the initiatives on the ballot. Initiatives introduce bills that will become law if passed by a majority of voters, unlike bills introduced in the Legislature, which are vetted by House and Senate hearings and amended by elected representatives. “Many times initiatives are very confusing, sometimes they have unintended consequences,” Ahl said. If you don’t like the status quo, don’t be a passive complainer. “It’s our government,” Ahl said. “It’s our government. And if we’re not involved in electing the people who are going to serve as our representatives, then we’re not fulfilling our responsibilities as citizens.”

erans, free. Call Mary Lou Luddington, (360) 297-7871, for details. Leave message.

enforce parking regulations, conduct home vacation checks, process abandoned vehicles, and assist with traffic control and community events. Volunteers commit at least 16 hours per month and attend monthly training meetings for a minimum of one year. Applicants must undergo an extensive background examination and a good driving record is required. Community resource volunteers are also needed. For more information, contact Kitsap County Volunteer Services at www.kitsapgov. com/volunteer; e-mail rpirtle@co.kitsap.wa.us; or call (360) 337-4650.

seniornotebook ‘A Woman's Guide to Money Matters’ seminar Oct. 18 SILVERDALE — Edward Jones Financial Adviser Donald Logan of Silverdale hosts a free educational seminar, “A Woman's Guide to Money Matters,” Oct. 18, 5:30 p.m., at Edward Jones Investments, 2416 NW Myhre Road, Suite 102 in Silverdale. During the seminar, participants will learn more about: n What one can do now to prepare for retirement. n Options to pay for a child’s or grandchild’s education.

n Developing a strategy to help achieve one’s financial goals. The seminar is free, but space is limited. To make a reservation, call Donald Logan or Beth Halvorson, (360) 692-1216. Edward Jones (www. edwardjones.com) provides financial services for individual investors in the United States and, through its affiliate, in Canada. Edward Jones embraces the importance of building long-term, face-to-face relationships with clients, helping them to understand and make sense of the investment options available today.

Improve your driving, get an insurance discount SILVERDALE — The AAA Driver Improvement Program is accepting reservations for its refresher course on defensive driving skills. The course will be given Oct. 20, 9 a.m. to 5 p.m., at Crista Shores Retirement Community, 1600 NW Crista Shores, Silverdale. Cost: $16 per person. Pre-registration is advised. For enrollment information, call (800) 4623728. The course gives practical guidance for traffic-accident prevention and enhances

driver safety and confidence. Successful course completion qualifies drivers 55 and older for automobile insurance premium discounts. The AAA Driver Improvement Program is operated by American Driving Services. n

n

n

LITTLE BOSTON — Two AARP driver safety courses will be held on the following dates and times: n Nov. 16 and 17, 10 a.m. to 2 p.m., S’Klallam Worship Center, Little Boston. n Nov. 29 and 30, 10 a.m. to 2 p.m., at the S’Klallam Worship Center, Little Boston. Cost: AARP members, $12; non-members, $14; vet-

County is recruiting volunteer Citizens on Patrol PORT ORCHARD — The Kitsap County Sheriff’s Office, in coordination with Kitsap County Volunteer Services, is seeking volunteers for its Citizens On Patrol (COP) program. COP volunteers support Sheriff’s Department efforts in unincorporated areas of the county. They provide a department presence to enhance public safety, and


Time of Your Life

• Fall 2012

Page 15

N o r t h

K i t s a p

Senior Resources

Our Family is Committed to Yours

Visit today to learn about the many benefits of living at Montclair Park

Your guide to North Kitsap businesses that can help you enjoy this time of your life.

We offer a wide range of services from independent living, assisted living and memory care. Whether you are looking for a new place to call home without the hassles of daily living or you have a loved one who requires a little extra care such as dressing, bathing and medication management, Montclair Park Senior Living is committed to helping you and your family find the right fit.

When Are You Eligible to Retire?

Veteran’s Benefits If you are a wartime veteran or the surviving spouse of a veteran and are in need of assisted living, you may be entitled to a significant monthly income, ranging from $1,056-$1,949 per month from the Veterans Administration.

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Page 16

Time of Your Life

Meet Lynn Ferrell, RN >

Slug-free Poulsbo ga rdener

>

North Kitsap Zumba fan

>

Sha res great books with her kids

>

Credits her patients for inspiring clin ical excellence

The 2 Southeast nursing unit where Lynn works has a team approach to care. It’s so effective patients rate their nurses’ skill in the top 1% in Press-Ganey satisfaction surveys.

to be your ad vocate by explaining each step of your care. I am here for you.

• Spring 2012

Time of Your Life North Kitsap - The Time Of Your Life Fall 2012  

i20121002081426514.pdf