Page 1









volume 12, issue 4










on the cover



<< Seasonal Affective Disorder

When the days shorten and the cold sets in, Seasonal Affective Disorder can cause dips in mood and energy, but there are ways to combat the effects. Page 10


HEALTHY LIVING Volume 12, Issue 4


Published by the PENINSULA DAILY NEWS/SEQUIM GAZETTE Advertising Department Offices: 305 W. First St., Port Angeles, WA 98362 360-452-2345 ■ peninsuladailynews.com 147 W. Washington St., Sequim, WA 98382 360-683-3311 ■ sequimgazette.com

Terry R. Ward, regional publisher Steve Perry, general manager

Patricia Morrison Coate, Brenda Hanrahan and Laura Lofgren, editors


issue 4

Look for our upcoming spring Healthy Living special section in March 2017. We’ll have stories on preventing falls, massage therapy, Overeaters Anonymous and more.

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CONTENTS Port Angeles putting finishing touches on calisthenics park ....... 4 OPINION: Preventive care essential to health .............................. 6 Families utilizing alert system for Alzheimer’s patients ................ 7 Fund helps women with cancer get to appointments ............... 10 Early recognition is critical in treating strokes ........................... 13 How to realize your New Year’s resolutions ............................... 14 Stay alert at work ......................................................................... 18 How to safely store holiday leftovers ......................................... 19

Articles & submissions

We’re always on the lookout for article ideas to include in our quarterly Healthy Living publication. If you have an idea for a story, please let us know. Professionals in their field are invited to contribute informative and educational articles or columns for consideration in Healthy Living. Send articles, columns and photos (jpegs at 200 dpi minimum) to special sections editor Laura Lofgren at llofgren@ peninsuladailynews.com. We cannot guarantee publication due to space and content considerations. If your submission is accepted, we reserve the right to edit submissions. Submitted articles are the opinions and beliefs of the contributing writer and in no way represent an endorsement by Healthy Living, Peninsula Daily News or Sequim Gazette.


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Calisthenics park coming soon to Port Angeles BY PENINSULA DAILY NEWS

In 2015, Port Angeles native Jesse Banks had an idea. As a boxing instructor and dedicated fitness buff, Banks always pushes the training envelope. He learned about calisthenics, a method of exercising by using body weight for strength training, and was impressed with the results in his own workouts. Inspired by his experience, he and a friend Phil Hutton had an idea for a community project to build a calisthenics park at Erickson Playfield on South Race Street, across from Civic Field, in Port Angeles. “Jesse found YouTube videos of people working out on parks — similar to the one that we designed together — and went looking for one around town,” Hutton said. “He couldn’t find one but found that Hamilton [Elementary School] was close, so we began working out there. But [we] wanted something a little more advanced. That’s when we came up with this idea.” The park will provide the community with a free, safe and easily accessible place to work out, train, practice and reap the benefits of staying healthy by working out outdoors. “Gym’s can be so expensive, and a lot of people can not afford a membership, so we came up with an alternative SUBMITTED ILLUSTRATION workout area,” Hutton said. The Erickson Calisthenics Park will be located at Erickson Playfield in Port Angeles. The city hopes to have it completed PARK continued on Page 5 >> by the summer of 2017.


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<< PARK continued from Page 4

“They have been so successful in other areas of the country, [so] why not here?” The calisthenics park will be located to the west of the Erickson Field tennis courts and will feature nine different training stations. “We picked these stations because we felt that ... a person could work out every part of there body, young or old,” Hutton said. Banks and Hutton proposed the project to City of Port Angeles Parks & Recreation Director Corey Delikat and the Parks, Recreation and Beautification Commission. The commission supported the project, so fundraising began. As of August 2016, the first two phases of the project have been completed. Enough money was raised to purchase the training stations and safety and instructional signage. The city has provided the space to store the equipment. The calisthenics park is now in its final phase: fundraising the cost of the rubber tile surfacing. Banks and Hutton have set a goal of having the park ready to use by summer of 2017. Rotary Nor’wester has agreed to accept contributions for the calisthenics park through their 501(c)3 foundation, which will allow donations to be tax-deductible.

Approximately $24,000 is needed to complete the project. To make a donation, checks can be payable to “Nor’wester Rotary Foundation” and mailed to P.O. Box 176, Port Angeles, WA 98362. Donors should include a note indicating that they want the funds used for the park. Donors will be sent receipt letters in January for gifts made by the end of December. Include contact information to be sent a receipt. “We are very grateful to the city of Port Angeles and Rotary Nor’wester for their support,” Banks said. “We hope people will share our vision of a healthier Port Angeles and help make the PA Calisthenics Park a reality.” For more information, Banks can be reached at 360-452-7470. He also is available for presentations to groups.

Freezing Temperatures & Icy Sidewalks

As of August 2016, the first two phases of the project are complete: enough money was raised to purchase the training stations and safety and instructional signage. The calisthenics park is now in its final phase: fundraising the cost of the rubber tile surfacing. Banks and Hutton have set a goal to have the park set up by the summer of 2017. They’re still in need of additional contributions from the community for this project. Checks should be payable to “Nor’Wester Rotary Foundation” and mailed to PO Box 176, Port Angeles, WA 98362. Donors should include a note indicating that is how they want the funds used. Donors will be sent receipt letters in January for gifts made by the end of December. Please include your contact information to be sent a reciept. For more information contact: Jesse Banks, jessecalisthenicparkpa@yahoo.com Phil Hutton, philcalisthenicparkpa@yahoo.com Corey Delikat, cdelikat@cityofpa.us

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Rotary Nor’wester has agreed to accept contributions for the calisthenics park through their 501(c)3 Foundation, which will allow donations to be tax-deductible. Jesse is available for presentations to groups at 360- 452-7470 and can supply additional information.







Banks and Hutton proposed the project to City of Port Angeles Parks & Recreation Director Corey Delikat and the Parks, Recreation & Beautification Commission. The Commission supported the project, so Banks and Hutton began fundraising money to purchase the equipment and they worked with the City to secure the space needed for the equipment. The calisthenics park will be located to the west of the Erickson Playfield tennis courts and will feature nine different training stations.

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In 2015, a community grassroots fundraiser project to build a calisthenics park at Erickson Playfield was spearheaded by Port Angeles residents Jesse Banks and Phil Hutton. Banks and Hutton were inspired to provide members of the community with a free, safe, and easily accessible place to work out, train, practice, and learn the benefits of staying healthy and using body weight for strength training.



Editor’s note: Below is an op-ed that emphasizes the importance of preventive care as one reason to enroll in health coverage. Twenty million Americans have access to health care as a result of the ACA, and we want consumers to know that open enrollment is going on now. JOHNSON This op-ed is localized to Washington with Washington resources and statistics.


ne of the greatest, under-appreciated benefits of the Affordable Care Act (ACA), which remains the law of the land until amended, repealed, or replaced, is access to preventive care services. According to the Centers for Disease Control and Prevention (CDC), potentially

preventable chronic diseases — such as heart disease, cancer, diabetes — are responsible for millions of premature deaths each year among Americans. Because health problems impact productivity, they are a major drain on the economy, resulting in 69 million workers reporting missed days due to illness each year. This loss of productivity reduces economic output by $260 billion annually. WHAT IS PREVENTIVE CARE? Preventive care doesn’t just include lab tests for adult diseases. Routine vaccinations can benefit all of us, regardless of age. Children need screenings and assessments throughout childhood to be sure their development is on schedule. Women need prenatal care and screening for breast cancer. Many of us, including teens, need obesity screening and counseling, alcohol-use screening or depression screening. Unfortunately, many of us only go to the doctor when we’re sick, or we don’t go at all. We don’t find out we have diabetes, high cholesterol or high blood pressure until it

has progressed. We don’t get our flu vaccine and we then end up missing work or school and even land in the hospital. Preventive care is essential to good health throughout our lives. Getting appropriate screenings, following our providers’ guidance, taking any prescribed medications and making healthy choices can help us all live more productively — and save us money. It can also help us live independently as we age. Preventive care services are among the many essential health benefits offered in qualified health plans, which include prescription drugs, emergency services, hospitalization, laboratory services and mental health and substance use disorder services.

KEY DATES •  Jan. 23, 2017: Deadline for February coverage •  Jan. 31, 2017: Open Enrollment ends

AFFORDABILITY & ENROLLMENT Tax credits can make health insurance much more affordable. Nearly 70 percent of Washington Healthplanfinder customers who qualified received a total of more than $28 million in tax credits that lowered the premium

costs in 2016. Even better, you don’t have to meet a deductible to get preventive care services. Open enrollment for 2017 health insurance coverage continues to run now through Jan. 31, 2017. In Washington, visit the Washington Healthplanfinder website at www. wahealthplanfinder.org or phone 1-855923-4633 to enroll. You also can find local assistance by visiting the website. Language assistance and disability accommodations are provided at no cost. Once you’ve enrolled, schedule an appointment for your preventive care services and make a commitment to your health.

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Alert system helps find missing seniors with Alzheimer’s BY PENINSULA DAILY NEWS

One of the worst scenarios for families caring for someone living with Alzheimer’s disease is a loved one wandering or getting lost. It causes immediate panic and concern, and unfortunately happens all too often. In fact, nearly 50 percent of some of these family members have experienced a loved one with Alzheimer’s wandering or getting lost, according to a new survey conducted by Home Instead, Inc., franchisor of the Home Instead Senior Care network. Of those, nearly one in five called the police for assistance. To help families keep their loved ones safe, the Home Instead Senior Care network has launched a free tool, the Missing Senior NetworkSM, now available on the North Olympic Peninsula and beyond. Found at www.missingseniornetwork.com, the platform enables family caregivers to alert a network of friends, family and businesses to be on the lookout for a missing senior. According to Brian Jackson, president of Sound Senior Care Inc. for the past 20 years, six out of 10 Alzheimer’s patients will wander. “It’s something we’re all going to deal with at some point,” he said. Jackson said that due to the higher percentage of retirees on the Peninsula, the area is seeing a need for

Alzheimer’s help earlier than the rest of the country. “Often times, people are in denial and don’t want to talk about it,” he said. The Missing Senior NetworkSM service provides a way to alert the network of a missing senior via text or email. Families also can choose to post an alert to the Home Instead Remember for Alzheimer’s Facebook page, connected to more than 270,000 followers. “These frightening occurrences lead families to call our office and ask for help,” said Kristi Larson, franchise owner of the Home Instead Senior Care office in SeattleTacoma. “This resource was created to help ... area families understand the risk of wandering and have a tool that empowers them to quickly take action if a loved one living with Alzheimer’s or another form of dementia wanders.” The Missing Senior Network is part of Home Instead Senior Care network’s new Prevent WanderingSM program, which includes resources such as insight into what may trigger wandering events, steps families can take to help keep their loved ones safe and tips on what to do if a wandering event occurs. The first step, Jackson said, is to gather a list of places frequented by the person affected by Alzheimer’s. Family members can then go to these places, like old workplaces or favorite restaurants, and ask management to sign up

for alerts. “Everyone is very open to share this information,” he said. This preparedness plan can help find someone who has wandered sooner rather than later. “It’s just important — especially in the first 24 hours — to find someone quickly,” Jackson said. Once a profile with a photo and frequented places has been built, family members are prepared in case a loved one gets lost. If that happens, Jackson said, the family can send an alert out — “kind of like an Amber alert” — and those listed as contacts will receive an email or text letting them know someone is lost and to contact a specified family member if found. RISKS OF WANDERING According to the Alzheimer’s Association, anyone living with Alzheimer’s or another form of dementia is at risk of wandering. “Wandering can happen at any time, and not just on foot — someone in a car or even a wheelchair could wander,” said Monica Moreno, director of Early Stage Initiatives for the Alzheimer’s Association. “A person may want to go back to a former job he or she had, even though that job may no longer exist. Or, someone may have a personal need that must be met. WANDERING continued on Page 12 >>

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Many seek help for SAD days during the winter BY OLYMPIC MEDICAL CENTER

When dark, rainy weather sets in, your mood may take a turn for the worse. A major misconception about these winter blues — also known as Seasonal Affective Disorder (SAD) — is that they’re not normal. “It’s very common to feel a dip in mood or energy and experience a change in sleeping patterns during the winter months,” said Dr. Josh Jones, psychiatrist and chief physician officer of Olympic Medical Physicians. JONES “Certain chemicals that modulate mood in the brain are linked to light and to the seasons.” SAD, a type of depression experienced during a specific season for at least two consecutive years, affects as many as 10 percent of Americans each year, and as high as ¼ may experience some depressive symptoms in the winter. “Most people who experience winter blues have the short-term temporary symptoms, and it doesn’t significantly affect their ability to function normally,” Jones said. “That’s why the American Psychiatric Association recently stopped classifying SAD as its own disorder.” Those living in northern latitudes are more susceptible than others; seasonal depressive symptoms are around seven times more common in Washington state than in Florida. However, even those these symptoms are common; seeking help shouldn’t be a last resort if they are seriously impacting your life. “You should talk to your primary care physician if you’ve experienced two weeks of consistent sadness and when previously enjoyable activities don’t produce a spark,” Jones said. “If you start to feel helpless or have

WHAT ARE THE SYMPTOMS OF SAD? Simply feeling bummed out this winter does not mean a person has SAD. The following are some of the more common symptoms of the disorder: •  Depression marked by feelings of misery, guilt, hopelessness, despair and apathy. A loss of selfesteem also may occur. •  Feelings of anxiety that include tension and an inability to tolerate stress. •  Mood changes that are sometimes extreme; some SAD sufferers experience feelings of mania in spring and summer. •  Changes in sleeping habits, such as a desire to oversleep and difficulty staying awake. Some people may experience disturbed sleep and find themselves waking up in early morning when they are unaccustomed to doing so. •  Feelings of fatigue and an inability to adhere to one’s normal routine — MetroCreative

thoughts of self-harm, seek help immediately.” Jones recommends a couple things to stay ahead of SAD: •  Exercise regularly •  Spend more time outside during daylight hours •  Purchase a full-spectrum light box For the light box, Jones says it needs to filter out UV rays, “but otherwise a 10,000 lux lightbox sitting in your workspace in the morning for half an hour a day can be very helpful.” “Of course,” Jones said, “before starting any of these options, you should use common sense and consult your personal health care provider to make sure they’re right for you.”

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7 ways to combat cabin fever Long winter days can quickly bring on feelings of cabin fever. Although cabin fever is not a recognized medical condition, it can compromise well-being. Cabin fever normally affects people during the winter months, when shortened days, longer periods of darkness and cold temperatures often force people to remain inside. These factors can lead to depression, boredom, anxiety and an inability to concentrate. Alleviating symptoms of cabin fever requires making a few changes, including getting outdoors whenever possible.

1. HEAD OUTSIDE. It may be cold and dreary, but getting outside can be healthy.

Take advantage of daylight hours whenever possible. Plan a walk around the neighborhood before you go to work. Otherwise, spend your lunch hour outdoors soaking up the sun’s rays. The sun is an instant mood-booster.

2. BRIGHTEN UP THE INDOORS. Choose energizing colors like yellow, orange and red to decorate the interior of your home. Invest in lights that offer a greater amount of wattage and brightness. Light-therapy lamps produce bright light that simulates the sun and provides broad-spectrum rays. Sitting in front of one of these lights can alleviate feelings of seasonal affective disorder, or SAD.

3. GROW MORE INDOOR PLANTS. Plants can help filter out stale, stagnant air in

the house and add moisture to the environment. Breathing fresh oxygen from these plants can provide you with energy and help you to feel revitalized.

4. INCREASE YOUR EXERCISE ROUTINE. Now could be the time to join the gym

or become part of a walking group. According to The Mayo Clinic, exercise can boost mood, reducing immune system chemicals that can worsen symptoms of depression. In addition, exercise increases body temperature, which may have calming effects, and releases feel-good brain chemicals that may ease depression.

5. THROW A PARTY. The old saying is “misery loves company,” so why not invite friends over and banish cabin fever together? Winter tends to be alienating, as people are more inclined to bundle up and stay indoors. Forcing socialization can brighten not only your own mood but that of others as well. 6. GET OUT OF TOWN. Cabin fever can be temporarily abated by a mini vacation.

Head somewhere that is warm and sunny. If you cannot afford a trip to the tropics, a brief jaunt to a spa or relative’s house may banish boredom and get you out of the house.

7. TRY A NEW HOBBY. Attempt an activity that marries winter with getting active. Ideal activities include cross-country skiing, ice hockey, skating or snowshoeing. — MetroCreative



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Kathleen Sutton Fund supports women with cancer Nonprofit pays for travel costs to treatment centers across multiple counties BY PATRICIA MORRISON COATE, SEQUIM GAZETTE

“When I told the patient and her husband, they told me that because of this help they would be able to buy their children winter coats. The patient hugged me and thanked me over and over. She and her family want her to live as long as she is able and because the Kathleen Sutton Fund is paying for transportation, she can come for life-saving treatment.” — Susan Clements, LICSW, patient navigator at Olympic Medical Cancer Center The anecdote above is just one of many that social workers hear in response to the nonprofit Kathleen Sutton Fund (KSF), which provides financial assistance to women in Clallam, Jefferson, Kitsap and Mason counties with any type of cancer for transportation costs to treatment, be it from Forks to Sequim or Seattle. “It’s hard to listen to the anecdotes, but it’s good to feel we’ve contributed a little,” said Linda Rotmark, a volunteer with the fund. According to Valerie Rotmark, her sister-in-law, breast cancer survivor, client advocate and board member, about $65,000 is donated annually, with about $30,000 going to help women in Clallam County. In Jefferson County, from 2008 to the fall of 2016, KSF


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has assisted 65 women to the tune of $46,241. Funding for KSF comes from private donations, sponsors, grants and an annual auction in October. BACKGROUND The fund is named in remembrance of Sutton, an active businesswoman in Kingston who was diagnosed with breast cancer in 1998 and who was forced to travel to Seattle for treatment. Sutton had been involved with the Susan G. Koman “Race for the Cure” and, with friend Vivi-Ann Parnell, decided to raise money for the transportation needs of women with breast cancer initially in North Kitsap County to travel to their cancer treatments. The first fundraising auction in 2002 raised $5,000. Sutton died of metastatic breast cancer in April 2004, and Parnell organized another auction in Sutton’s memory, naming the organization after her. In 2003, the board decided to expand into Clallam, Jefferson and Mason counties and received its nonprofit designation in 2008. “About two years ago, we opened it up to women with all cancers,” Valerie said. “We hadn’t anticipated that need was that great. We sort of just jumped in to help. Health insurance does not assist with or pay any travel expenses for these trips.” KATHLEEN SUTTON FUND SERVICES With a confirmed diagnosis of cancer and her oncologist’s treatment plan, a woman generally will see an oncology social worker associated with the cancer center and contact will be made with KSF. The organization receives referrals for assistance from Olympic Medical Cancer Center, Seattle Cancer Center Care Alliance, the University of Washington Medical Center, Swedish Hospital, Harrison Medical Center,

Kathleen Sutton

Peninsula Cancer Center, Virginia Mason Medical Center and Women’s Cancer Center of Seattle. “The social worker sends a form to the oncologist for the diagnosis and number of treatment trips needed, then calls the patient to verify dates with very few questions asked and very little paperwork required,” Valerie said. “They’re sick, worried and scared — the last thing they need to do is fill out a lot of paperwork,” Linda noted. On some occasions, Valerie said, patients can’t come up with the money to travel, so KSF sends them a check for a specified amount and sometimes they submit their receipts and KSF reimburses them for their expenses. “Most of the money goes to Clallam County because patients have to travel so far,” Valerie said. “Many have to go to Seattle from Forks because of their insurance or their type of cancer that places in Seattle are better equipped to handle. SUTTON continued on Page 11 >>


<< SUTTON continued from Page 10

“We work closely with Olympic Medical Cancer Center to pay for ferries, parking, mileage, gas, buses, taxis and Uber drivers,” she continued. “The costs range from $50 to $1,000. We’ve never had to tell a woman no because of not having funds.” Additionally, Valerie said, the auction this past October raised about $53,000. The women said KSF is trying to raise awareness in Clallam and Jefferson counties for donations, emphasizing that funds stay in the community to aid local women battling cancer. “The thing is with Jefferson and Clallam counties, they have to go the farthest and the need is the greatest,” Valerie said. “We have gone to Neah Bay, which is like a 200mile drive to Seattle. When a women has to do that five days a week, it’s a financial burden. “We have more senior or elderly women with cancer, and there’s so much need because they don’t have as much family support — they may be widows or their children may not be near.” Valerie recounted that one Port Angeles woman told her Sequim social worker that her family had to miss meals to get enough gas money in order to travel to her cancer treatments. “Families don’t understand that,” she said. “I talk to so many husbands who are so brokenhearted. Men [think that they] are supposed to take care of their wives and when they can’t, they feel out of control. “One man just cries every time I talk to him. It’s a huge impact because he felt helpless; he wanted to fix everything. Some husbands have to quit working to take care of their wives. It’s the entire family structure that’s affected,” Valerie continued.

Kathleen Sutton Fund volunteers work with the Oncology Patient Navigators located at the treatment centers. From left to right: Cheryl Callais, Barbara Carr, Vivi-Ann Parnell, Karla Woodside, Allison Morrison, Rita Osborn and Valerie Rotmark. “The point is we have great medical facilities and more and more cures for cancer, but if we don’t have the basic ability to avail ourselves of technology and science, it doesn’t matter,” Linda said. “Kathleen Sutton [Fund] has been doing this by the seat of its pants for 13 years because the need has grown. The very basic act a man can do is to get his wife to treatment. This solves that part of it.” Both Rotmarks agreed that KSF would like to increase its utilization in the four counties by spreading the word that funds for travel expenses are available and women should not be reticent about requesting help.


Susan Clements, the patient navigator at Olympic Medical Cancer Center, recently explained the value of the Kathleen Sutton Foundation (KSF) to female cancer patients on the Olympic Peninsula: WHY DOES OLYMPIC MEDICAL CANCER CENTER USE THE KSF FUND? The majority of OMCC patients are retired and on fixed incomes. Over half of OMCC patients make less than $29,000 a year and many make less than $15,000 a year. These patients don’t have the funds to travel to daily radiation treatment for 6-7 weeks or have funds to drive to Seattle for specialized testing, a second opinion or referral for specialized surgery. A round trip to Seattle normally costs about $100. KSF takes the burden of transportation away from women patients and allows patients to use their limited income to pay for more fresh foods, warmer clothes needed because chemotherapy makes many patients cold, and higher utility bills because of the need for a warmer home.

VALUE continued on Page 12 >>



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HOW MUCH DOES KSF HELP OMCC PATIENTS? As of the beginning of October, KSF had paid over $26,000 of travel costs for OMCC female patients. I am sure that they will give close to $30,000 to OMCC patients in 2016. It not only helps them financially, but it lifts their spirits. Cancer patients often feel like they are all alone with their illness. When a woman finds out that she will have her travel costs paid for and she doesn’t have to do anything but ask to get it, she often cries in my office. She cries from joy because she now knows that people that she doesn’t even know care about her personally.

“I’ve been doing this for seven years and the fact is women don’t ask for help unless they really need it,” Valerie said. “Many times they won’t ask and social workers have to talk them into asking for help — that’s been my experience over the years. One woman told a social worker that, ‘Probably somebody else needs it more.’” In 2015, KSF served 88 clients in the four counties and distributed $65,000. To continue the fund’s mission, donations always are needed. Visit www.kathleensutton.org to donate or contact Valerie Rotmark at 360-620-2957 or vrotmark@msn.com.


her treatment. •  A man came into my •  A Port Angeles woman office. His wife just found and her best friend were out that she had cervical meeting me for a psychoso- cancer. She would have to cial assessment so that I go to Northwest Hospital could talk to her about in Edmonds to get approresources for her cancer priate surgery and follow care. up for cervical cancer. This She had breast cancer would involve 4-6 trips. and wanted to get breast His wife said to him in conservation surgery. That the waiting room that she is only available in Seattle. wouldn’t go because it was She cried during our too expensive and she entire meeting and finally didn’t want to be a burden. said to me that although I got her permission to she would like to “look nor- email KSF her information mal” after surgery, chemoand told her that Valarie therapy and radiation, she Rotmark would call her to just can’t afford all of the verify her address and then trips to Seattle. she would get a check for I gave her a KSF broher first appointment at chure, explained the proNorthwest Hospital. gram, got her permission to She got treatment at give KSF information Northwest Hospital and about her and two weeks chemotherapy and radialater she had a check from tion treatment at OMCC. KSF for transportation for This was four years ago, three appointments and a and she is alive and living promise to pay for all of a normal life. her appointments to SeatShe is happy that she let tle and to Sequim for all of me contact KSF. << VALUE continued from Page 11

There’s always a purpose and intent. It’s just a matter of identifying the triggers.” Jackson added, “Alzheimer’s affects short-term memory.”

many families coping with Alzheimer’s disease or another form of dementia may avoid discussing,” Larson said. “It’s important for families to understand the potential triggers for wandering and have a plan in place to help keep their loved ones safe.”

TRIGGERS Family caregivers should be aware of the following common triggers that may cause someone with Alzheimer’s or another form of dementia to wander: DELUSIONS OR HALLUCINATIONS Those living with Alzheimer’s or another form of dementia may misinterpret sights or sounds, causing them to feel fearful and wander to escape their environment. OVERSTIMULATION Individuals living with dementia can become easily upset in noisy or crowded environments, triggering them to look for an escape from the chaos. FATIGUE, ESPECIALLY DURING LATE AFTERNOONS AND EVENINGS Individuals living with dementia may become tired, causing restless pacing and, eventually, wandering. DISORIENTATION TO PLACE AND TIME Individuals may not recognize they are home and seek to return to a familiar place, such as a former workplace. CHANGE IN ROUTINE Individuals living with dementia may become confused following a change of routine, wandering in an effort to return to a familiar place. “We understand the topic of wandering is something

WAYS TO CONNECT Home Instead Senior Care also has a smartphone app, Jackson said, called Alzheimer’s Daily Companion. Within this app, family members have access to searchable tips and solutions for dealing with Alzheimer’s and dementia behaviors and situations; 24-hour caregiving assistance; access to free caregiver resources; caregivers sharing their own advice; a caregiver rating system; and more. “I just hope people will use the tools we’re putting out there,” Jackson said. “Being prepared, I think, is the best way to manage this challenge. I hope they’ll take the information and use it to create a safety net for them and their family and friends.” For additional tips and program resources, visit www. preventwandering.com, or contact your local Home Instead Senior Care office serving the North Olympic Peninsula to learn how family caregivers can help prevent and respond to wandering. You can find an office near you by visiting www. homeinstead.com/state/washington. The Sequim office is located at 675 N. Fifth Ave., Suite 1B. Phone them at 360-681-2511 or 360-406-5320. To access the Missing Senior Network, visit www. missingseniornetwork.com.

<< WANDERING continued from Page 7

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Early recognition critical in treating stroke BY OLYMPIC MEDICAL CENTER

Advancements in medicine are helping stroke victims survive and more fully recover from stroke. The figurative small print, though, says that stroke protocols have to be followed within a specific window of time to be effective. “There are great medications out there that can help victims of certain types of stroke, but it is imperative that patients seek help early so they can get these medications if appropriate,” said Lorraine Wall, RN, chief nursing officer of Olympic Medical Center. “We’ve seen some great outcomes for patients when we can administer these medications; however, the longer a person waits, the less likely the medications will be effective.” Early recognition of a stroke is critical. It is important to seek immediate medical attention if you experience: •  Sudden numbness or weakness in face, arms or legs. •  Sudden confusion or trouble speaking. •  Sudden trouble seeing. •  Sudden trouble walking, dizziness, loss of balance or coordination. •  Sudden severe headache. “When in doubt, call for help,” Wall said. “Time is brain, and every minute counts when it comes to successfully treating a stroke.”

A person suffering a stroke needs to be treated at least three hours after onset of the stroke for the largest chance of success. “Do not take a nap and hope you feel better later,” Wall said. It is helpful to “Think FAST” to help spot a stroke:

FACE is one side of the face drooping? ARMS are one or both arms weak or numb? SPEECH is speech slurred or difficult to understand? TIME it’s of the essence. Seek treatment within three hours of symptoms starting.

PREVENTION Nothing stops a stroke faster than prevention. Risk factors, such as age, race and family or personal history of stroke are not controllable, yet a good diet, moderate fitness level, healthy weight, controlled blood pressure and being a nonsmoker can all contribute to preventing a stroke. If you’re concerned your lifestyle puts you at risk for stroke or other health conditions, please talk to your primary care provider about practical and effective steps you can take to positively impact your risk factors.

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Tips for realizing goals in the year ahead BY METROCREATIVE

The dawn of a new year represents a chance to start anew and set goals for the months ahead. New Year’s resolutions are often made to provide the motivation people need to improve their lives and make a new year as productive and happy as possible. While people who make New Year’s resolutions fully intend to realize those goals, few actually stick to the game plan. According to researchers at the University of Scranton, just 8 percent of people who make their New Year’s resolutions actually achieve those resolutions. While that might make it seem like the odds are against men and women who have resolved to improve their lives in the year ahead, the following tips can help adults realize their goals for the new year and beyond. EMPHASIZE TIME MANAGEMENT Hectic schedules can quickly derail resolutions. Many people want to eat healthier and exercise more but find their time

is stretched pretty thin, which can make it difficult to get to the gym or prepare healthy meals at home. Finding ways to manage time more effectively can make it easier to stay committed to New Year’s resolutions. Right down your daily schedule and look for ways to free up time. If you routinely take an hour for lunch each day, use that time to exercise and eat at your desk when you return from your walk, workout or jog. Try to wake up 30 to 60 minutes earlier each morning to exercise, and make use of time before bed by preparing a healthy lunch for the following day. MAKE YOUR GOALS PUBLIC By publicly declaring your intention to improve your life, you’re putting some positive pressure on yourself to fully commit to your goal. Friends and loved ones can be great sources of support, and once they’re aware of your efforts, you likely won’t want to let them down. GOALS continued on Page 15 >>

Therapy Success Story, Crestwood Health and Rehabilitation By Katie Irvin, MS OTR/L

Pain was limiting Ron Johnson so much he had to have his right hip replaced surgically. After this he came to Crestwood for rehab. A great test for overall strength and balance is to see how many times you can stand up from a chair without using hands in 30 seconds. Initially he could do 2 times and his last day of rehab he did it 12 times. He will always need to use his hands because he is so tall but he definitely got stronger while at Crestwood. Ron lives in a house which has 16 stairs and is now able to climb stairs using his cane. Diane came back to Crestwood as an outpatient for therapy due to knee pain while climbing stairs and midback pain while quilting or doing book work. She is happy to report that she is no longer having any pain and does her special exercises to prevent it from coming back.

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Enhancing Lives One Moment at a Time 14




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<< GOALS continued from Page 14

Once you have decided on a resolution, post your shortterm and long-term goals to your Facebook page or let your immediate family and closest friends know of your goals in person. Their encouragement can help you stay on track, and they may even offer to help you realize your goals. KEEP TRACK OF YOUR PROGRESS Keep a resolutions journal or start a blog that allows you to write about your efforts. If your goal is to pay down debt, make a spreadsheet that tracks your progress. That spreadsheet might be more motivational than simply seeing a loan or credit card balance gradually reduce on your monthly statement. Writing about your trials and errors can help others and also provide a great way for you to explore your approach and tinker with it to ensure your ultimate success. EXPECT SETBACKS If realizing resolutions was easy, the success rate would be greater than 8 percent. Setbacks are inevitable, so don’t allow them to derail your efforts. Even if setbacks occur when you’re well on your way to success, regroup and get back on track without getting down on yourself. REWARD YOURSELF Don’t hesitate to reward yourself as you realize your

DID YOU KNOW? Each Jan. 1, people all over the world make resolutions for the new year. Many of the same resolutions pop up on popularity lists each year. According to a study by GoBankingRates, which in December of 2015 asked 5,000 people what their New Year’s Resolutions would be for 2016, the top resolutions included: •  Enjoy life to the fullest. •  Live a healthier lifestyle. •  Lose weight. •  Spend more time with family and friends. •  Save more, spend less.

Blogging about your New Year’s resolution efforts can help others and allow you to analyze your approach more effectively.

A study by Thomas Cook UK, a United Kingdombased travel company, indicated many people in Britain planned to cut back on social media as a top resolution as well. It should be interesting to see which resolutions play out upon the arrival of 2017.

— MetroCreative

short-term goals and draw closer to making your longterm goal a reality. For example, if weight loss is your goal and you’ve adhered to your diet and lost some weight, reward your-

self with a favorite meal eaten in moderation. New Year’s resolutions may be difficult to realize, but a few simple strategies can help you achieve your goals and enjoy the fruits of your hard work.

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The differences between hot and cold therapies BY METROCREATIVE

Inflammation can affect anyone, and those who have battled it likely have nothing positive to say. But while few people may associate inflammation with something good, inflammation is actually a process by which the body’s white blood cells and the substances those cells produce protect the body from infection at the hands of bacteria, viruses and other foreign organisms. While inflammation is protective by nature, sometimes an inflammatory response is triggered by mistake. When that happens, the body’s immune system, which is designed to protect the body, begins to damage its own tissues. The resulting symptoms of this faulty immune system response may include joint pain, joint stiffness, loss of function in the joints and swelling of the joints. None of those symptoms are comfortable, and people suffering from them may be on the lookout for ways to alleviate their pain and suffering. While anyone battling persistent inflammation should speak with their physicians to explore their treatment options, a preliminary search of how to best treat inflammation will no doubt turn up information about heat therapy and cold therapy. THERAPY continued on Page 17 >>

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<< THERAPY continued from Page 16

The following breakdown should not replace a physician’s advice, but it can help patients battling inflammation better understand both treatment options. HEAT THERAPY According to the Merck Manual, a reference book for physicians and patients alike, heat works against inflammation by increasing blood flow and making connective tissues more flexible. Heat also can be used to combat edema, a condition characterized by an excess of fluid in the tissues of the body. Upon application, heat can temporarily reduce pain and alleviate stiffness in the joints. Heat also may temporarily relieve muscle spasms. The Cleveland Clinic notes that heat can be effective at relieving pain associated with worn-away cartilage in the joints because it eases chronically stiff joints and relaxes tight muscles. In addition, moist heat can relax painful neck spasms linked to nerves or blood vessels in the head or pain emanating from muscles in the neck. Heat can be applied via hot packs, infrared heat, paraffin baths and hydrotherapy. COLD THERAPY Cold therapy, sometimes referred to as “cryotherapy,” can relieve pain associated with inflammation that has developed recently. Cold can help numb tissues and relieve muscle spasms and can also be used to alleviate pain associated with injuries.

The Merck Manual notes that ice bags or cold packs can be used to apply cold. In addition, fluids that cool by evaporation, including ethyl chloride, may be applied topically. Some medicines may interact with ethyl chloride spray, so inflammation sufferers should consult their physicians before applying such sprays. According to the Cleveland Clinic, ice can be used to calm flare-ups and numb pain associated with chronic, inflammatory arthritis. Ice also can ease inflammation and numb pain linked to pulled muscles or injured tendons. Pain and inflammation resulting from the stretching or tearing of ligaments in the joints may also be eased by applying ice to the affected area. Heat and cold therapies can effectively combat symptoms associated with inflammation, but such treatments should always be discussed with a physician before being instituted.


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Ways to improve alertness during the workday an energy boost by snacking healthy. Avoid snacks like potato chips that tend to be high in fat and low in nutrition. Foods that are high in fiber and/or protein can provide a longer energy boost and quell the afternoon hunger pangs at the same time. Fresh fruit and Greek yogurt fit the bill.


A long workday can be both mentally and physically draining. As a result, office workers and professionals whose jobs are more physically demanding than office work may find themselves less alert at the end of the workday than at the beginning. A loss of alertness as the workday draws to a close might be unavoidable. But professionals whose sense of alertness begins to dwindle in the thick of the workday might need to take steps to improve their alertness to protect themselves from injury and to ensure the quality of their work does not suffer. AVOID CAFFEINE IN THE LATE AFTERNOON Some professionals rely on caffeinated beverages such as coffee or energy drinks to combat afternoon drowsiness. While that afternoon caffeine fix might provide an immediate, if temporary, jolt of energy, it might also affect a person’s energy levels the following day. A 2013 study published in the Journal of Clinical Sleep Medicine found that caffeine consumed as early as six hours before bedtime can significantly disrupt sleep. Professionals who reach for a cup of coffee in the late afternoon might get a sudden boost of energy, but their energy lev-

CHANGE YOUR WORKOUT SCHEDULE Regular exercise improves short- and long-term health while also increasing daily energy levels. Professionals who include exercise in their daily routines yet still suffer from a lack of alertness in the afternoon may need to alter their workout schedules. A 2011 study published in the Journal of Occupational and Environmental Medicine found that participants who were assigned afternoon exercise programs during work hours reported increased productivity versus those who were not assigned afternoon workouts. els the following day might be lower due Center notes that the body digests and If working out in the afternoon is not to a poor night’s sleep. absorbs high-fat foods very slowly. That feasible, avoid working out too late at means workers who eat high-fat foods for night, as the National Institutes of Health AVOID HIGH-FAT FOODS AT LUNCHTIME lunch won’t get the afternoon energy boost note that exercising within two to three Foods that are high in fat should always that low-fat, healthy lunches will provide. hours of bedtime can disrupt sleep, ultibe avoided thanks to their connection to a mately having a negative impact on host of health problems. Such foods also SNACK HEALTHY energy levels the following day. negatively affect energy levels when conProfessionals who find themselves needProfessionals who find their alertness sumed in the middle of the day. ing a snack in the mid- to late-afternoon levels waning in the afternoons can comThe University of Rochester Medical can sate their hunger and give themselves bat such drowsiness in various ways.



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Store leftovers safely after holiday dinners All food that has been left out for more than two hours should be discarded if it is perishable. Few meals are created and then eaten in their entirety. The Mayo Clinic advises that most leftovers can be That’s especially true of holiday meals or other special kept between three to four days in the refrigerator. If events. they will not be eaten in that time frame, it’s best to Leftovers are to be expected, and in many cases, leftfreeze the food for a later time. overs are eagerly anticipated. When frozen, some foods can last between three and Sometimes leftovers can be even more delicious than four months. when the meal was originally served. To cool food rapidly and deter the growth of bacteria, Storing leftovers may not be so simple, as poorly stored separate food into small, shallow containers. Cut large foods may end up causing illness when eaten later. items of food into smaller portions to cool. Learn the basics of leftovers and how to prolong the Do not allow foods to cool on the counter before storing shelf life of foods left behind. them in the refrigerator. Foodborne illness, also known as food poisoning, is Thawing out leftovers presents another possible safety caused by harmful bacteria growing in food. issue. Use a cold water bath, the refrigerator or the Few people can detect changes in the taste or texture microwave to defrost frozen leftovers. of contaminated food, so it can be difficult to know if an Refrigerated foods can simply be reheated. item is dangerous to eat, according to The Mayo Clinic. When reheating leftovers, make sure they reach 165 F. Bacteria grow well in what is termed “the danger Gravies, soups and sauces should be brought to a rolling zone.” This is between 40 F and 140 F. boil. Many instances of foodborne illness can be prevented The USDA also recommends covering leftovers to through proper food handling, which begins when food is reheat them. This retains moisture and ensures that food purchased and continues during the cooking process, cul- will heat all the way through. When cooking foods in the minating in the safe storage of leftovers. microwave, check for cold spots in the food, and reheat The U.S. Department of Agriculture’s Food Safety and accordingly. Inspection Service recommends refrigerating leftovers Safe handling of leftovers can help prevent illness and within two hours of cooking food or holding it hot. ensure that leftover food does not go to waste. BY METROCREATIVE

Safely store leftovers in the refrigerator for up to four days.





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Special Sections - Healthy Living, December 2016  


Special Sections - Healthy Living, December 2016