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Health& Wellness “Good Health At Any Age”

FALL 2014

A Special Supplement To:

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Health & Wellness Fall 2014 • Page 3

Health & Wellness Fall 2014 Publisher Paul Brown

Editor Steve Powell Kirk Boxleitner/File Photo

Keeping kids active is a key to keeping them healthy. Even something as relaxing as fishing can be good because it gets them outdoors.

We go through many changes early in life MARYSVILLE — People should be mindful of their bodies and lifestyles at any age but there are many illnesses and health concerns that are common from infancy to adulthood. Cascade Skagit Health Alliance family practice Dr. Scott Fetty talks about health issues and preventive care tips for parents with infants to young adults.

Ages 0-10 years Young children are more prone to upper respiratory ailments from infancy to age 10. Kids are vulnerable because their immune systems are developing resistances to other sicknesses. Causes for respiratory illnesses can be bacterial to viral. “Part of your illness is your body attacking bacteria,” Fetty said. SEE YOUTH, PAGE 4

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Page 4 • Health & Wellness Fall 2014

YOUTH FROM Page 3 A serious illness of that type is respiratory syncytial virus, or RSV. It is common for infants and symptoms can become so severe that patients may need to be fed nutrients from an I.V. “RSV virus tends to get inside the tubes of the airway,” Fetty said. “When the tubes get blocked off that leads to respiratory distress.” The virus is contagious. Parents should keep infected infants isolated and kept in consistent room temperatures. Suctioning the nasal passages is another course of care. Diarrhea is also a common ailment, and it can also be bacterial or viral in origin. There are many causes, such

as lactose intolerance, viral and food-borne bacteria. From 5 to 10, asthma and croup cough are ailments parents should be watchful of. Croup is a frequent cough with a “barking sound” and noisy breathing. Croup should require medical treatment immediately if a coughing bout occurs. Parents should also encourage healthy diets and activities early in a child’s life. “If you don’t eat right now it can catch up to you,” Fetty said. “Obesity can start early in youth.”

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10-20 years A nasty virus prevalent in the teen years is strep throat, which is treated with antibiotics. As puberty hits so does acne, so personal hygiene and particular care for skin is also important. In the teenage years hormones are firing, and an imbalance can lead to depression. The adolescent is exposed to stresses such as discovering their identity and dealing with relationships. Such things can lead to depression.

Parents should look out for social isolation and even substance abuse. And as true with any age group, exercise, the right amount of sleep and a healthy diet are important for sustaining good health.

20-30 years Most people may feel at peak health at this age, both mentally and physically. You’re moved out on your own but health concerns could be wrongfully treated as an afterthought. Sexually transmitted diseases, obesity and certain kinds of cancers are ailments to be

watchful in this age range. In early adulthood metabolism slows down and weight can be quickly accumulated. Attention to diet and exercise becomes increasingly important. That extra weight can be detrimental on the heart and joints, even socially. Obesity leads to diabetes and heart disease. Young men should be especially observant for germ cell tumors — testicular cancer in particular. Woman should be screening for breast cancer, Dr. Fetty said.

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Health & Wellness Fall 2014 • Page 7

30s we peak; 40s start of decline Middle-age marks a stretch of gradually adjusting to your body’s post-adolescent limits, but your 30s and 40s should also be when your body is at its physical peak. Dr. Kashmira Singh, an internal medicine physician at the Providence Medical Group’s Marysville clinic, explained that the periodicity of a number of screenings should change during those years. Tetanus boosters should continue every 10 years, and both eye exams and flu shots should be taken annually, but flossing in between your sixmonth dental cleanings becomes more important. Without it, gum infections can lead to heart disease in your 40s and 50s. While women should start Pap smear testing at 21, it can be combined with testing for human papillomavirus after

the age of 30. Women should get Pap smears every three years after 30, or every five years when it’s combined with HPV testing. “You should discuss more frequent screenings if you have certain risk factors, such as a family history of cancer,” Singh said. Singh likewise recommended hyperlipidemia screenings every five years for men in their 30s and 40s, or every year if they fit the risk profile for high cholesterol. “A big thing for both genders to watch is their diets,” Singh said. “Once you reach middle-age, it becomes especially important to increase your intake of fresh fruits and fiber, the latter of which reduces your risk of colon cancer. You should also watch your sodium intake.” Singh pointed out that many foods that we don’t think of

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SEE 30S, PAGE 8

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30S FROM Page 7 as salty, including cookies, candy and even cereal, can contain high sodium levels. While adults should eat no more than 5-8 grams of sodium per day, the average person consumes as much as 15 grams a day. “Unless you take a close look at the ingredients of the foods you buy, you can get a lot of sodium in your system,” Singh said. While hypertension tends to be associated with a high sodium intake, Singh noted it’s already more prevalent in one’s 30s and 40s.

“There should be no limit to what you can do with cardio and stretching.” Dr. Kashmira Singh

Singh cited a Mediterranean diet of oily fish, whole grains and less red meat as a possible option, but advocated cardiovascular exercise three times a week, regardless of one’s diet, to prevent both hypertension and obesity. “Guided exercise is good for conditioning, whether it’s jogging, biking or running on a treadmill,” said Singh, who urged people to warm up for at least 15 minutes before-

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hand. She added that one’s goal should be a maximum heart rate of 220 minus their age. “You want to develop your muscle groups and your circulation so that you can be more flexible,” Singh said. “There should be no limit to what you can do with cardio and stretching.”

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Health & Wellness Fall 2014 • Page 9 Steve Powell/Staff Photo

We hear it so much we almost get sick of it. Sometimes, it is hard to believe eating healthy can be so easy. All we have to do is eat more fruits and vegetables and natural foods and stay away from processed foods. We just have to make the time.

40 FROM Page 8 Swimming is another low-impact exercise guaranteed to get your heart beating, but whatever exercise you take up in middle-age, Singh advised limiting your workout sessions to short bursts of 10-20 minutes each, three to five times a week. “If anything hurts, you should understand why,” Singh said. “If your knee

hurts, is it because you had a bad fall? You don’t want to keep working it and do repetitive damage.” Since many people are intimidated by the prospect of cooling down with six to eight glasses of water a day, Singh reassured them that they can hydrate with that many glasses of any liquid, so long as it contains no caffeine.

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Page 10 • Health & Wellness Fall 2014

Tips to delay body’s deterioration Our bodies start to deteriorate as we get older. But what ailments happen normally when we reach our 50s, 60s, 70s and beyond? And what, if anything, can be done to delay the aging process? Dr. Philip Smith, 61, of Marysville Family Medicine said early detection and prevention is what everyone should strive for. “The first thing we want to do is not get it,” he said. For people in their 50s, Dr. Smith said degeneration of hips, knees, hands are “common, bothersome” with problems like tendonitis and arthritis. Taking care of your weight helps, but family history and previous injuries also play a part. “If you bang up your knee in football at 19 there’s not much you can do about it now,” he said. Being active and staying in shape helps, just “don’t push it to

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the limits,” Dr. Smith said. Another common ailment for people in their 50s is diabetes. Dr. Smith said being active and eating right again is the key. “The biggest detriment is obesity,” he said, adding even thin people can become diabetic. Another common problem for people in their 50s is their skin. Sun-induced spots start showing up. Dr. Smith said people need to have them checked for skin cancer.

As for hair loss, Dr. Smith said there are no natural treatments, and as a result there are a proliferation of other products, most of which don’t do much good. “What people want doesn’t exist,” he said. Dr. Smith did add that Rogaine is safe and has helped some men and women, but they have to keep using it or the benefits subside. He also said if it doesn’t work stop using it because it’s not going to.

Recommendations: Physical exam —at least every two years; height, weight and BMI calculation, blood tests, urinalysis and mental health screening. Dental exam and cleaning—every six months. Comprehensive eye exam—every two years. Blood pressure screening—every year; more often if you have hypertension diabetes, heart or kidney disease. Cholesterol screening—every five years Diabetes screening—as recommended. Skin exam to determine skin cancer risk—every year. Baseline EKG. Colorectal cancer screening—beginning at age 50; earlier if at increased risk (e.g., due to family history).

SEE 60, PAGE 11

Health & Wellness Fall 2014 • Page 11

Immunizations— annual flu (influenza) vaccine, tetanus booster (every 10 years) and whooping cough, pneumococcal and hepatitis vaccines (as recommended). Screening tests for women —annual clinical breast exam, pelvic exam and mammogram; Pap test, HPV test and bone density test (as recommended). Screening tests for

men —testicular tion. exam; prostate cancer “Twenty years from screening. now we might find out it’s something else, Once people hit but there are a million their 60s, cancer starts other reasons that’s a to show up in larger good idea anyway,” he numbers. said. Of course the causes Dr. Smith said studof cancer is still a mys- ies on food additives tery, but Dr. Smith in general are inconlikes to advise patients clusive, but there is on what is “plausible.” no debate about trans For example, he said fats being a “disaster” in Kenya they have causing “tremendous less colon cancer and harm.” For 80 years they eat “way less red margarine has been a meat” so he has no “terrible product,” he problem counseling said. patients in that direcDr. Smith said as for

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60 FROM Page 11

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Health Concerns in Your 60s Aging increases the risk for heart disease (atherosclerosis, heart attack, stroke), arthritis, type 2 diabetes, osteoporosis (bone loss), some cancers, benign prostatic hyperplasia (BPH, enlarged prostate in men), incontinence and others. Heart disease is the leading cause of death in men and women. Most heart attacks in women occur in the 10 years after menopause. To reduce

your risk, know your blood Fasting blood glucose test— pressure, total cholesterol, at least every three years LDL, HDL, triglycerides, fastPap test —every three to five ing blood glucose, body mass years, at least until age 65. index (BMI) and waist circumPneumonia vaccine—at age ference and keep them within a 65 . healthy range. PSA tests for prostate cancer Shingles (herpes zoster) vaccine—at age 60. Recommendations: Testicular exam —every year. Bone density test—at age 60 or 65. Contact your health care Digital rectal exam and fecal occult blood test—every year. provider if you notice changes Eye exam (the risk for glau- in your mental health, especoma, cataracts and age- cially if you are experiencing related macular degeneration memory loss or confusion. increase with age)—every year. SEE 70, PAGE 13

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70 FROM Page 12 Thyroid test—every five years. Take steps to reduce your risk for falls. Put “ICE” (in case of emergency in your cell phone contact list in front of the name(s) of family member(s)/friend(s) to call if something happens to you so bystanders will know who to get in touch with. As for people in their 70s and beyond, Dr. Smith said osteoporosis is a common problem. He said people used to think they don’t need to drink milk as adults, but he strongly disagrees. That’s the only way to make bones stronger, he said, because calcium supplements

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have proved not to work. “Real, good food does work,” Dr. Smith said. People losing their balance, falling and getting injured is common at this age. Dr. Smith said the cure for that is for people to keep up their strength. “Don’t give up on being strong,” he said. Dr. Smith recommended lifting weights, even very light ones, Tai Chi, walking and physical therapy to help with strength. He said if you walk you might break your hip but you’re more likely to break a hip just going to the bathroom if you don’t walk. SEE 70, PAGE 14

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70 FROM Page 13 Memory is something most people lose at some point in their life. Dr. Smith said the best ideas to keep your mind sharp are to avoid alcohol and avoid head injuries. “Wear helmets to protect the brain,” he said, adding that drinking too much accelerates the loss of memory. Dr. Smith also said it helps to keep minds active. It makes sense since keeping the body active helps with the muscular structure of the body. “People who stay thinking keep thinking,” Dr. Smith said. Health concerns in your 70s and older. The risk for certain medical conditions—including heart attack, stroke, dementia, diabetes, lung disease, chronic pain, some types of cancer and other health concerns –increases with age. Here are some other common problems: Balance Disorders—More than one-third of adults 65 years of age and older fall each year, and falls are the leading cause of injury-related death in seniors. Memory Problems—Significant memory loss or cognitive decline is not normal. Some issues are treatable—such as dehydration, malnutrition or sleep deprivation—or a medical problem like Alzheimer’s disease or dementia. Inadequate nutrition—Changes in your senses of taste and smell can affect your appetite. Your body produces less saliva and stomach acid and your digestion slows down. These changes make it easier to choke on foods and make it harder to get rid of harmful bacteria in your system. Also, changes in smell and taste may impair your ability to know when a food is spoiled. Slower digestion can cause constipation. Make sure to get fiber in your diet. Trouble Sleeping—Insomnia and excessive daytime sleepiness. Benign prostatic hyperplasia (BPH, enlarged prostate), which affects as many as 90 percent of men in their 70s and 80s, can

cause frequent nighttime urination. Recommendations: Seek the care of a geriatric physician. They specialize in the diagnosis, treatment and prevention of disease and disability in older adults. According to the Centers for Disease Control indicators to assess health in older adults include: Frequent mental distress (depression, stress, anxiety or emotional problems). Complete loss of teeth. Lack of leisure time/physical activity. Obesity (body mass index [BMI] of 30 or greater). Reported disability (physical, mental or emotional) that limits activity (cane, walker, wheelchair, hearing-impaired telephone).

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Health & Wellness Fall 2014 • Page 15

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