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Living Better Healthcare & Fitness Guide 2014 Tips for Comprehending Your Hunger Cues!

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5 Reasons to Ignore Your Scale Your first priority shouldn’t be losing weight and why! ( Page 13)

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Exercise Your Brain! ( Page 14)

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Reporter ISSAQUAH | SAMMAMISH

Community Delivered

A Special Supplement of the Issaquah-Sammamish Reporter & the Snoqualmie Valley Record!


2 | LIVING BETTER | Healthcare & Fitness 2014

Obstetricians & Gynecologists Bellevue • Issaquah overlakeobgyn.com Bellevue • 425-454-3366

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OUR PRACTICE is a group of Board Certified physicians, Certified Nurse Midwives and Advanced Registered Nurse Practitioners. We are excited about the opportunity to provide comprehensive care to women of all ages. Our Physicians provide care for women of all ages during pregnancy, delivery, postpartum as well as gynecological care, at all stages of their lives from adolescence, through and past menopause.

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Our Certified Nurse Midwives provide a full scope of midwifery care, prenatal care, labor support, hospital deliveries and gynecological care including annual exams, family planning and evaluation of gynecological problems.

A.R.N.P Our Advanced Registered Nurse Practitioners provide annual exams, family planning evaluation of gynecological problems and infertility evaluations.

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ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 3

Reporter

LIVING BETTER Directory:

Craig Groshart, Editor cgroshart@issaquahreporter.com 425.453.4233

Clinics/ Hospitals

ISSAQUAH | SAMMAMISH

Ed Pingul, Advertising Account Executive epingul@issaquahreporter.com 425.802.7306

- LOOK for their ad Inside...

545 Rainier Blvd. North, Ste 8, Issaquah 98027 425-391-0363 issaquahreporter.com

Dental

Naturopathic/ Natural Health

Discovery Dental  (Issaquah Highlands) 959 NE Discovery Dr, Issaquah 98029 Dr. Madhuri Vanama 425.295.7975 www.discoverydentalwa.com

Sue Skelton, Advertising Account Executive sskelton@issaquahreporter.com 425.677.4974 Diana Nelson, Creative Designer

Snoqualmie Valley YMCA  Dave Mayer, Executive Director dmayer@seattleymca.org Megan Worzella, Operations Director 425.256.3155 mworzella@seattleymca.org 35018 SE Ridge St., Snoqualmie 98065 seattleymca.org

Snoqualmie Valley Hospital  9575 Ethan Wade Way SE, Snoqualmie 98065 425-831-2300 Open 24/7

Scan this code and start receiving local news on your mobile device today!

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Mail PO Box 300, Snoqualmie 98065 425-888-2311 valleyrecord.com

Sammamish Plateau Denistry  22725 SE 29th Street Sammamish 98075 425.391.5511 www.sammamishplateaudentistry.com

Lake Washington Facial Plastic Surgery & Rejuvenation  510 8th AVE NE #300 • Issaquah 98029 425 454 3938 www.lakewashingtonfacial.com New Balance Seattle  823 Bellevue Way NE Suite 100 Bellevue 98004 425- 454-8542 Bellevue@NBSeattle.com www.NewBalanceSeattle.com

David Hamilton, Advertising Account Executive dhamilton@valleyrecord.com 425-888-2311

Nutrition

Facial Plastic Surgery

Fitness

William Shaw, Regional Publisher wshaw@soundpublishing.com 425-888-2311

NaturoMedica  Look for us Issaquah Highland April 2014 425-557-8900 or visit www.naturomedica.com When Figs Fly  Erin Anderson, NTP 425-516-7501 erin@whenfigsfly.com www.whenfigsfly.com

Senior Housing & Health Fairwinds-Redmond  9988 Avondale Rd NE, Redmond 98052 425-558-4700 nferell@leisurecare.com www.leisurecare.com/fairwinds-redmond Red Oak Residence of North Bend  650 East North Bend Way • North Bend 425-888-7108 www.redoakresidence.com Regency Newcastle 7454 Newcastle Golf Club Road Newcastle 98059 425-453-1508 marketing@regencynewcastle.com www.regencynewcastle.com

Sports Medicine Proliance Orhopaedics & Sports Medicine  Ambulatory Surgery Center, MRI & Physical Therapy Bellevue: 425-455-3600 1231 116th Ave NE, Suite 750 Bellevue 98004 Issaquah: 425-392-3030 510 8th Ave. NE, Suite 200 Issaquah 98029 www.pro-osm.com Swedish Spine, Sports & Musculoskeletal Medicine 751 N.E. Blakely Dr., Suite 4020 Issaquah 98029 425-498-2272

Womens Health Narra Dermatology & Aesthetics  710 NW Juniper Street Suite 204 Issaquah 98027 425-677-8867 www.drsuseelanarra.com Overlake OBGYN  Bellevue: 425-454-3366 1800 116th Avenue NE #201 Bellevue 98004 Issaquah: 425-391-8655 751 NE Blakely Drive #2030 Issaquah 98029 info@overlakeobgyn.com www.overlakeobgyn.com

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4 | LIVING BETTER | Healthcare & Fitness 2014

Some Things You Should Know about Breast Cancer

By: Elisa Del Rosario Director of Grants, Education and Advocacy Komen Puget Sound

Every week, 100 Western Washington women are diagnosed with breast cancer, which continues to be the second most frequently diagnosed cancer among women in the U.S., after skin cancer. We don’t yet know the exact causes of breast cancer, and many myths about breast cancer continue to exist. But probably the best way to prevent and survive a breast cancer diagnosis is to be informed. All women are at risk for breast cancer. Although this disease is more common in women over the age of 40, younger women can and do get breast cancer as well. To reduce risk, here are some things you should know. • If you are over 40 years old, have a mammogram. The American Cancer Society, the National Cancer Institute and Susan G. Komen all agree that women age 40 and older should have mammograms every 1 to 2 years. Early detection is the key to survival. The five-year relative

survival rate for breast cancer, when caught early, is 99 percent. When detected at the latest stage, the survival rate drops to 23 percent. • Know what is normal for you. See your health provider right away if you notice a lump, swelling, changes in breast size or a new pain in one spot that does not go away. • Live a healthy lifestyle. Maintain a healthy weight. Add exercise to your routine. Limit your use of alcohol. Breastfeed, if you can. And, since we live in the Northwest, current studies point to maintaining a normal level of vitamin D as helpful. Above all, the best advice I can give is to ask you to take an active role in your own breast health. And if you are over 40 years old, and have yet to be been screened for breast cancer, do it today. There is no time to lose.

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6 | LIVING BETTER | Healthcare & Fitness 2014

SLURP A SMARTER

Smoothie

Get more smart smoothie ideas at wholefoodsmarket.com/recipes (select “Advanced Search,” check Health Starts Here® and search for “smoothie”).

For a quick breakfast or snack, smoothies hit the spot. They’re also a tasty way to add greens to your morning routine. For 2 servings, choose at least one item from each row and blend your way to bliss.

HEALTHY FATS (optional 1–2 TB)

Avocado, Nut or seed butter, Ground flaxseeds, Chia seeds, Hemp seeds

FLAVORINGS (optional)

Cinnamon, Nutmeg, Cardamom, Ginger, Vanilla, Unsweetened cocoa powder

GREENS 1–2 cups

Spinach, Kale, Collards, Parsley, Chard, Romaine lettuce, Sprouts

FRUITS & VEGGIES 1½–2 cups

Fresh or frozen: Banana, Berries, Peaches, Mango, Cucumber. Cooked: Sweet potato, Pumpkin, Butternut squash, Acorn squash

LIQUID

Up to 2 cups

Water, Coconut water. Unsweetened: Almondmilk, Soymilk, Oatmilk, Hempmilk

DOUBLE GREEN SMOOTHIE Serves 2 1½ cups unsweetened almondmilk, ricemilk or soymilk 2 dried apricots or 4 pitted dates 1 ripe banana

1 cup chopped kale leaves 1 cup baby spinach leaves ¾ cup fresh or frozen berries

Healthy

Combine almondmilk, apricots, banana, kale, spinach and berries in a blender and blend until smooth.

TIP

Don’t make your smoothie a sugar bomb! For nutrient-dense flavor, use unsweetened beverages and whole fruit instead of juice.

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Snack Attack!

Tips for Comprehending Your Hunger Cues from the Snoqualmie Valley YMCA

While snacking can be a great way to include more fruits and veggies in the diet, it can also lead to weight gain and unhealthy habits forming when done on an impulse. When the urge to snack strikes, ask yourself the following 3 easy questions to determine if you are actually hungry, or giving into an unhealthy craving or emotional need rather than physical hunger:

1. Do I feel hungry?

2. Have I had enough water today? The brain can easily mistake our thirst and dehydration for hunger cues. If you have not drank enough water, drink 8-16oz and re-evaluate in 30 minutes whether you are actually hungry still or were experiencing a misinterpreted cue. If you have had enough water, move on to question 3.

3. Would I eat a fruit or vegetable? If you are not willing to eat a healthy food, chances are your snack craving is more impulse based than hunger based. If your answer to this question is yes, then snack away! Just make sure you are eating a healthy snack including fruits or veggies, and as well as some form of protein, such as apple slices with peanut butter or carrots and hummus.

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Sounds like an easy enough question right? Often times we eat without truly taking the time to question whether or not we are really hungry. If the answer is yes move on to question 2.


ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 9

8 | LIVING BETTER | Healthcare & Fitness 2014

Healthy TIP

ys a D n Seve s u o i c i l of De HEALTHY IDEAS FOR EVERY DAY OF THE WEEK

Transform dinner leftovers into tomorrow’s lunch. Tuck cooked ingredients in a whole grain wrap or burrito. Give beans and grains a new spin over a sweet potato or salad greens.

LUNCH

DINNER

SNACK

SUN

Roasted veggie & hummus wraps; 100% fruit popsicles

Lentil Chili (p.19); green salad; Cornbread Muffins (online)

Kale Chips (online)

MON

Lentil Chili over sweet potatoes & mixed greens

Soba noodles with greens, shredded carrots, tofu or shrimp and Almond and Chile Dressing (online)

Apple slices with nut butter

TUES

Roasted veggie & hummus wraps; fresh fruit

Black Bean Salad with Avocado-Lime Dressing (p.14); Cornbread Muffin

Carrot Cashew Spread (online) with celery sticks

WED

Whole grain wrap with Black Bean Salad with Avocado-Lime Dressing

Bulgur with asparagus, roasted tomatoes and balsamic vinegar dressing; green salad

Veggie sticks with hummus

THUR

Lentil Chili over brown rice

Whole Wheat Pasta with Kale & Sun-Dried Tomatoes (online); green salad; fresh fruit

Baked tortilla chips with homemade salsa

FRI

Whole Wheat Pasta with Kale & Sun-Dried Tomatoes; apple

Salmon & wilted greens over quinoa (for a vegan option, substitute cooked beans for salmon); roasted sweet potatoes

Kale Chips (online)

SAT

Big salad; Carrot Cashew Spread on whole grain toast

Quinoa with baby spinach, red bell peppers, garbanzos and No-Oil Balsamic Dressing; Raw Apple Crisp (p.22)

Double Green Smoothie (p.10)

Need help navigating our aisles for healthy discoveries? Ask a team member or visit the Health Starts Here® information station in your local store.

wholefoodsmarket.com/healthyeating © 2014 Whole Foods Market, IP, L.P.


ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 9

8 | LIVING BETTER | Healthcare & Fitness 2014

Healthy TIP

ys a D n Seve s u o i c i l of De HEALTHY IDEAS FOR EVERY DAY OF THE WEEK

Transform dinner leftovers into tomorrow’s lunch. Tuck cooked ingredients in a whole grain wrap or burrito. Give beans and grains a new spin over a sweet potato or salad greens.

LUNCH

DINNER

SNACK

SUN

Roasted veggie & hummus wraps; 100% fruit popsicles

Lentil Chili (p.19); green salad; Cornbread Muffins (online)

Kale Chips (online)

MON

Lentil Chili over sweet potatoes & mixed greens

Soba noodles with greens, shredded carrots, tofu or shrimp and Almond and Chile Dressing (online)

Apple slices with nut butter

TUES

Roasted veggie & hummus wraps; fresh fruit

Black Bean Salad with Avocado-Lime Dressing (p.14); Cornbread Muffin

Carrot Cashew Spread (online) with celery sticks

WED

Whole grain wrap with Black Bean Salad with Avocado-Lime Dressing

Bulgur with asparagus, roasted tomatoes and balsamic vinegar dressing; green salad

Veggie sticks with hummus

THUR

Lentil Chili over brown rice

Whole Wheat Pasta with Kale & Sun-Dried Tomatoes (online); green salad; fresh fruit

Baked tortilla chips with homemade salsa

FRI

Whole Wheat Pasta with Kale & Sun-Dried Tomatoes; apple

Salmon & wilted greens over quinoa (for a vegan option, substitute cooked beans for salmon); roasted sweet potatoes

Kale Chips (online)

SAT

Big salad; Carrot Cashew Spread on whole grain toast

Quinoa with baby spinach, red bell peppers, garbanzos and No-Oil Balsamic Dressing; Raw Apple Crisp (p.22)

Double Green Smoothie (p.10)

Need help navigating our aisles for healthy discoveries? Ask a team member or visit the Health Starts Here® information station in your local store.

wholefoodsmarket.com/healthyeating © 2014 Whole Foods Market, IP, L.P.


10 | LIVING BETTER | Healthcare & Fitness 2014

Management and Prevention of Common Sports Injuries By Dr. Michele Arnold

Concussions

occur from impact to the head, resulting in temporary dysfunction of brain activity. Symptoms: Dizziness, headaches, drowsiness, confusion and nausea Prevention: Wear a well-fitting helmet; avoid leading with the head when making contact. Treatment: There is no ‘home remedy’ for concussions, they require immediate medical attention. Many sports programs – including several Eastside sports clubs – are participating in baseline testing before a concussion occurs, which helps physicians determine severity.

Low back pain

affects both adults and young athletes, often from twisting, turning or impact.

Symptoms: Pain, stiffness, limited mobility Prevention: Always warm up and cool down; use proper technique, form and posture; develop core muscles.

tendon due to trauma, overuse or overload. A tear can occur when there is significant force.

Treatment: If pain is minor, rest for two days and periodically apply ice. Seek medical attention if there is severe pain, numbness, weakness or tingling in the legs.

Symptoms: Pain, inability to support weight, limited movement, stiffness

Shin Splints are common among joggers or runners.

Symptoms: Shin pain; if left untreated they can develop into stress fractures. Prevention: Wear well-fitting low-mileage running shoes; use orthotics when necessary; thoroughly stretch; know your limits. Treatment: With minor pain, apply ice, and rest. Seek medical attention if you have flat arches, persistent pain in a localized area, or even interrupted menstrual cycles.

Sprains occur when ligaments or joint

capsules are forced beyond normal limits. A strain is an injury to muscle or

Prevention: Warm up before activity, strengthen joints and muscles, agility drills, know your limits when performing cuts/ pivots, consider high-top shoes or other protective equipment. Treatment: Use the PRICE method: Protect from re-injury, Rest, Ice the affected area, Compress with a wrap, Elevate the injury above the heart. Seek medical advice if you experience continued pain, limited range of motion, significant bruising, or cannot bear weight. For more information on preventing injuries, visit the American College of Sports Medicine website at http://www.acsm.org Michele Arnold is a sports medicine physician and neuromuscular physiatrist at Swedish Medical. She sees patients in Issaquah and Seattle.

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Spring is a big season for sports injuries. Everyone from weekend warriors to perfectly healthy athletes are at risk for sprains, strains and concussions. It is important to know the most common injuries, how to prevent them, and when to seek professional treatment.


ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 11

Healthy Aging:

To stay physically active, better start early By Timi Gustafson, R.D.

Unlike their predecessors, Baby Boomers will remain as physically and mentally active as ever, even as they retire from their day jobs. Sixty and 70-year-olds will continue to push boundaries, explore and experiment, travel the world, play sports, and stay healthy and fit far longer than what has been considered possible only a generation or two ago – or so we are told by an onslaught of literature, advertisements and workshops for active retirement, declaring the twilight years as the best of all times. The truth is that many retirees find it hard to stay active after having lived sedentary lifestyles for most of their lives. How active people will continue to be largely depends on the kind of jobs they are retiring from, according to Dr. Stephen Kritchevsky, a professor of gerontology and geriatric medicine and director of the Sticht Center of Aging at Wake Forest Medical Center in Winston-Salem, N.C. For most people, retirement is a very important change in life, which can bring about new opportunities but also pitfalls. Retirees have more time on their hands to take care of their health needs, which can yield important

dividends long-term, he said to Reuters Health. But it’s not a given that everyone will begin a healthy exercise regimen if he or she has not done so before. A study from England examined differences in physical activity habits between working and retired participants and found that most of those who lead a sedentary life continued to do so after retiring, and that those who were more active in their younger years usually kept to their routines after they stopped working. Although it seems that sedentary working conditions and lifestyles prime many people for lack of movement as they grow older, the slower pace of retirement can also be a “critical window” for encouraging older adults to become more active, according to Dr. Alan Godfrey, a researcher at the Institute for Aging and Health at Newcastle University and lead author of the study report. One of the most important things retiring people must do is to plan carefully how they intend to fill their days. Pursuing old dreams, developing new interests, taking up new sports and other activities may sound wonderful, but some of those projects may be unrealistic for a number of reasons, including physical limitations and other health concerns. Naturally, the healthier and fitter you are by the time you get to your golden years,

the more you will be able to accomplish. But acting age-appropriately should also be a consideration, no matter how well you have (or think you have) been able to preserve your vigor. But regardless of personal history, physical exercise is a crucial component of healthy aging. Whether you just want to feel better and have more energy, or whether longevity is your goal, age-appropriate exercise can be beneficial on multiple levels. It helps you control your weight, strengthens your immune system, enhances mobility, promotes better sleep, keeps your sex life going, and may even protect you against age-related memory loss and dementia. But the earlier you start a regular program and stick with it, the better your chances will be that it will do you a lot of good. Timi Gustafson is the author of “The Healthy Diner – How to Eat Right and Still Have Fun.” Find more tips for a healthy lifestyle in her book which is available at local bookstores, at www.amazon.com and at her blog. Visit timigustafson. com to read many more Glad You Asked™ Q+A sessions and post your own questions, comments and suggestions.

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12 | LIVING BETTER | Healthcare & Fitness 2014

Take care of winter skin As the largest organ of the body, the skin should be well cared for and protected. Winter can pose a host of challenges for those who typically experience dry skin at this time of year. Between dropping and fluctuating temperatures and low humidity, it is easy for skin to feel the negative effects of the season. Most people experience dry skin in the winter because during this time, skin doesn’t produce enough moisture to compensate for the drier air and lack of moisture. If dry skin is neglected, it can become red, flaky and itchy. Dry skin patches can develop into a more serious inflammation called dermatitis; and once the protective skin is disrupted by dermatitis, the skin is more susceptible to bacterial, yeast or fungal infections and allergic reactions on the skin. In spite of the harsh winter elements, this season does not have to take a toll on your skin. You can carry out a preventive skincare regimen that will help you avoid dry, cracked and uncomfortable skin. Here are some easy and effective tips to help keep your skin happy and healthy during the winter season:

Moisturize thoroughly after bathing or handwashing, while skin is wet, with an ointment, cream or lotion. Moisturizers work best when they’re applied to skin that is wet or damp. They help to seal in the moisture and keep the skin looking and feeling healthy.

“There are a good number of effective skincare products on the market to help consumers combat dry skin during this time of year, says dermatologist Avery S. Kuflik, MD.

Keep bathing or showering to 10 minutes, using warm – not hot – water. Hot water can dry out your skin by allowing moisture to escape, while breaking down the lipid barriers. Use mild soaps or soap-free cleansers. Many soaps strip important lipids and oils from the outermost layer of skin and can often contain ingredients that are damaging to the skin.

Avoid excessive handwashing or excessive use of hand sanitizers. Alcohol-based sanitizer in particular can be very tough on skin due to the fact that it dissolves oil, which can leave the skin feeling dry, chapped and irritable.

Other causes of dry skin at this time of year include certain fabrics commonly found in warm winter clothing, such as wool, and central heating systems found in homes, which can reduce the humidity in the air and dry out the skin. Humidifiers are useful devices to have at home because they increase moisture levels in the air, which helps the skin. They also promote a variety of other health benefits. – Brandpoint

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ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 13

5 Reasons to Ignore Your Scale by Erin Anderson Nutritional Therapy Practitioner • www.whenfigsfly.com In my practice, the number one request is to help a client lose weight. But I’ll let you in on a secret – your first priority shouldn’t be losing weight. Why?

1) Your scale doesn’t measure your health.

When setting health goals, never start with a number on a scale. Measure your success with real, tangible goals. Do your clothes fit better? Can you keep up with your kids? Do you feel good about yourself? When you focus on the benchmarks of health that really matter, you’ll stay on track without driving yourself crazy. Better yet, you’ll likely find the weight falls off when you’re not even thinking about it. But you already destroyed your scale anyway, right?

Nothing on your scale tells you how you’re doing against key health metrics such as cholesterol, fasting blood sugar, inflammatory status, or hormonal balance.

2) Your scale says nothing about your body composition. Have you ever lost two pounds overnight? It takes a 3,500 calorie deficit to lose a single pound, so it’s safe to say you probably didn’t burn 7,000 additional calories in a day. How did you lose the weight? Most likely your weight loss was entirely a fluctuation in water retention.

3) Your scale keeps you from listening to your body. When we obsess about the number on the scale,

we’re not paying attention to the truly important signals from our body. How are you sleeping? Do you have energy throughout the day? Are you craving sugar or caffeine? How does stress impact you? These signals tell us so much more about our bodies than an arbitrary measure of gravity.

4) Your scale doesn’t determine your self-worth.

How did you feel the last time the number on the scale went up? If you’re like most of my clients, you let it determine whether you were having a good day or a bad one. Sadly, that number didn’t remind you that you’re a fantastic friend, a devoted parent, or a supportive spouse. Don’t let a meaningless number influence how you feel about yourself.

5) Your scale doesn’t help you make healthy choices. In an effort to move the number on the scale,

it’s easy to find yourself making unhealthy decisions in an effort to move the number. Excessive exercise or eating too few calories are two common decisions made with a scale in mind. Yet these decisions have long-term impact on your ability to lose weight over the long-term – often causing weight gain, the exact opposite of what you were trying to achieve in the first place.

Where Art and Science of Dentistry Meet

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FREE TEETH WHITENING FOR LIFE

(One Per Family. Must become a patient of record. Lifetime offer good with regularly scheduled complete oral evaluations, necessary x-rays & cleanings at Sammamish Plateau Dentistry)

Dr. Chan and his team are proud to bring you the best dental care for your whole family. We welcome both kids and adults. We are located in Pine Lake Medical Plaza, Sammamish, WA

22725 SE 29th Street Sammamish, WA 98075 KEEP UP WITH THE KIDS • REDUCE CRAVINGS • LOWER STRESS • FEEL YOUNGER • LOVE LIFE MANAGE WEIGHT • BETTER SLEEP • FIND YOUR INCREDIBLE • GLOWING SKIN • MENTAL CLARITY REVERSE DISEASE • HEAL INFLAMMATION • BALANCED MOOD • MORE CONFIDENCE • ENDLESS ENERGY

425.391.5511 www.sammamishplateaudentistry.com

GEOFFREY CHAN, DDS

Having worked day-in-day-out with an orthodontist and periodontist for the last eight years he has become very attuned to treating most individual dental needs. Dr. Chan puts patients comfort and the quality of their care first by working in coordination with a variety of specialists to perfect their treatment.


14 | LIVING BETTER | Healthcare & Fitness 2014

Don’t forget to exercise your brain Have you ever walked into a room only to forget what you were supposed to do? While this is certainly frustrating, is it something to cause concern, or simply a sign of our aging brain? While there is a link between age and decreasing memory, there are things you can do to help boost your mental power. Britney Varhley, Speech-Language Pathologist for Snoqualmie Valley Hospital District, works with patients who have cognition deficits caused by stroke, traumatic brain injury or brain injury due to lack of oxygen. One thing she recommends is that people practice mental flexibility to enhance their memory. “For example, practice divided tasks like listening to the news on the radio while doing a crossword puzzle,” she said. “Another technique is to alternate tasks, like working on a puzzle for a few minutes and then switching to reading a few pages.”

Here are some other tips to help improve your memory:

1) Exercise your mind – Read, do crossword puzzles, learn a new language or play video games.

2) Stay active –

Regular exercise, like walking and hiking, can help improve memory and cognitive function.

3) Eat smart – Follow a healthy diet by eating foods

rich in antioxidants. Also drink adequate amounts of water to keep hydrated.

4) Decrease stress –

Stress may limit your ability to store and recall information. Incorporate

H

enjoyable activities into your life that are relaxing to help manage stress.

5) Get organized –

Use a daily planner, make task lists and organize your possessions so they are easier to locate.

6) Repeat yourself –

When preparing to do a task, repeat the task aloud to imprint it in your memory.

7) Socialize – Having fun with friends helps keep

your brain active and may also ward off depression, which can make it difficult to pay attention and focus.

8) Avoid drugs and excessive alcohol - Avoid unhealthy habits like excessive alcohol or the use of street drugs, which can cause memory lapses.

9) Get plenty of rest – Lack of sleep can cause

forgetfulness. Try to get plenty of sleep every night so you are rested and ready to be productive.

“Try not to get frustrated if you can’t accomplish everything at once,” Varhley said. “Every stride you make will help you reach your optimum memory function.” There are some conditions and injuries that may not respond to the above tips alone. If you are concerned that you or someone you know may have memory problems, consult with your health care provider.

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Emergency Services


ISSAQUAH-SAMMAMISH REPORTER & SNOQUALMIE VALLEY RECORD | 15

Thinking about having a baby? Whether you’re just considering starting a family or are already expecting, EvergreenHealth’s team of skilled, compassionate providers are ready to help you navigate your childbirth journey. We’d like to invite you to meet our teams of doctors, midwives and nurses who partner with our patients along this incredible journey. To find a provider, or to learn more about our full scope of maternity care, visit:

EvergreenHealth.com/maternity or call the 24/7 Nurse Navigator & Healthline at:

425.899.3000

www.evergreenhealth.com EvergreenHealth Medical Center | Home Care and Hospice | 24-hour Emergency Care in Kirkland Redmond Urgent Care in Redmond • Woodinville | Primary Care in Canyon Park • Duvall Kenmore • Kirkland • Monroe • Redmond • Sammamish • Woodinville


LIVING BETTER | Healthcare & Fitness 2014

Make Optimal Health your Priority in 2014 Are you experiencing:

• Fatigue • Weight Gain • Digestive Problems • Headaches • Sleep Issues • Hormonal Concerns • Rapid Aging

• Low Libido • High Cholesterol • Allergies & Asthma • Mood Changes • Skin Conditions • Stress

Accepting New Patients • Hours of Operation: Mon-Thurs: 8am-8pm

I Fri: 8am-6pm I Sat: 8am-5pm

Doctors Rachelle Forsberg, Jill Monster, Tammy McInnis, Naomi Bryant

Look for our move to Issaquah Highlands in April 2014

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NaturoMedica offers integrated healthcare for men, women and children utilizing the best conventional and natural therapies. Let the doctors at NaturoMedica create a highly individualized health plan for you.

Living Better - Healthcare Fitness Guide 2014  

i20140227174529771.pdf

Living Better - Healthcare Fitness Guide 2014  

i20140227174529771.pdf