Special Sections - Healthy Living Summer 2019

HEALTHY LIVING ABATING SEASONAL ALLERGIES PAGE 8

PLUS:

EXERCISE IN PREGNANCY PAGE 4

ACHIEVING WORK/LIFE BALANCE PAGE 5 GLEANING HAPPINESS PAGE 10

IT’S GOOD TO BE GOOD PAGE 11

ESSENTIAL OILS PAGE 14

SUMMER 2019

volume 15, issue 2

AN ADVERTISING SUPPLEMENT PRODUCED BY PENINSULA DAILY NEWS & SEQUIM GAZETTE

2 JUNE 2019 HEALTHY LIVING

Peninsula Daily News / Sequim Gazette

HEALTHY LIVING Volume 15, Issue 2 · SUMMER 2019 Produced and published by the PENINSULA DAILY NEWS & SEQUIM GAZETTE Advertising Department O�fices: 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 Eran Kennedy, advertising director Steve Perry, general manager Shawna Dixson and Laura Foster special sections editors Denise Buchner, Vivian Hansen, Brittany Kilmer, Harmony Liebert, Joylena Owen and Marilyn Parrish advertising sales team

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IVING L Y H T L HEA ABATING AL SEASONIES ALLERG PAG E 8

: PREGNANCY PLUS CISE IN EXER E4 PAG

/LIFE G WORK ACHIE VINE PAG E 5 BALANC PPINESS NING HA GLEA PAG E 10 OD TO BE GO IT’S GOOD PAG E 11

S NTIAL OIL ESSE E 14 PAG

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on the cover << Enjoy the outdoors again. A local pharmacist explains the difference between treatments for seasonal allergies. PAGE 8 >>

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issue 2

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 (high quality jpgs) to special sections editor Shawna Dixson at sdixson@peninsuladailynews.com.

We cannot guarantee publication due to space and content considerations.

If your submission is accepted, we reserve the right to edit it.

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.

HEALTHY LIVING

| JUNE 2019

3

EXERCISE IN PREGNANCY Know what you can safely do to stay healthy

BY DR. LINSEY MONAGHAN family medicine & obstetrics Pregnancy is an exciting time for many women, but it can also be full of worries, questions and confusion.

Pregnant women often find themselves wading through a lot of conflicting advice from the internet, talking with friends or family, and sometimes even from nosy strangers.

As a family doctor who cares for pregnant women, I am often asked about exercise recommendations during pregnancy.

The good news is that, for the vast majority of pregnant women, exercise is safe, beneficial and recommended throughout pregnancy.

Exercise has some amazing benefits in pregnancy that you don’t want to miss out on: ••prevents excessive weight gain ••increases fitness for the hard work of labor and delivery ••lowers risk of gestational diabetes

••lowers

risk of pregnancy-related high blood pressure and preeclampsia ••reduces the likelihood of a cesarean section ••reduces back pain ••speeds return to pre-pregnancy fitness and weight ••improves mood ••improves sleep In the past, there was concern that exercise could be harmful in pregnancy.

But the latest evidence shows that in healthy pregnancies, exercise does not increase the risk of miscarriage, premature delivery or low birth weight.

There are conditions where exercise is not recommended: Women with significant heart disease, placenta previa, severe anemia, cervical insufficiency or cerclage, risk of premature labor or preeclampsia should not exercise during pregnancy.

For healthy women, exercise recommendations from the American College of Obstetricians and Gynecologists encourage pregnant

women to get at least 20 to 30 minutes of moderate intensity aerobic exercise on most days of the week. Moderate intensity means moving enough where you can still talk comfortably, but not sing, during the activity.

You can choose to exercise in 30-minute increments five days a week or you can divide this into smaller, 10-minute workouts throughout each day.

If you’re new to exercise, start with as little as 5 minutes a day, then gradually increase your activity as you get stronger.

Women who were very active before pregnancy can often keep doing the same workouts, but should discuss their exercise routine with their healthcare provider first.

As you choose your form of exercise, be aware of some of the many changes your body goes through during pregnancy.

PREGNANCY continu e d on Pag e 6 >>

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ACHIEVING WORK/LIFE BALANCE It’s not about how many hours you work

BY MINDY GELDER, PH.D marriage & family therapy

1. FIND MEANING IN WHAT YOU DO TO EARN A PAYCHECK. This may seem like a difficult task.

Many jobs are not intrinsically A common topic for mental health rewarding, and people feel helpless today is how to find a balance between or stuck when they don’t like their work and life. job, because they’re scared to lose a You can do a Google search for “work/ paycheck period or think they won’t be life balance” and find many articles able to find something better. addressing the increasingly universal Although it is possible that you may struggle to find satisfaction in daily life. need to change jobs, you may manage According to the Anxiety and to find meaning and joy in the job you Depression Association of America, have now by altering your perspective.

72 percent of Americans say stress If your boss is stressful, work to put or anxiety interferes with their daily the boss at the bottom of your focus functioning in some way. list during the day. Instead, dwell HOW TO BALANCE “WORK/LIFE” In addition, the American on whatever pleasant perks you can The secret to balancing work and Psychological Association states that 61 percent of Americans report work as life is not treating them as two different think of, like a coworker you particularly like, a specific daily things. Embrace every component of their top cause of stress. task that you’re especially good at The popularity of work/life balance as your life as one synergistic whole. doing, the short walk you can take To enjoy life, you must live in the a discussion topic has grown in response at lunch or the window that gives moment and find a way to enjoy even to this increase in work-derived stress. you an excellent view. mundane tasks.

Decreasing satisfaction at work, Find a new perspective and in combination with longer hours and increasingly unrealistic workloads, has some peace of mind without telling BALANCE continued on Page 7 >> your boss “no.” created an trend of overwork.

Mental health professionals hear from people every day who feel overwhelmed by a hopeless work situation — they’re so exhausted when they get free time that they don’t have energy to enjoy it.

While many advice articles on this subject talk about telling your boss “no” or not syncing your work email to your phone, the challenge of creating a work/life balance is greater than not bringing your work home with you.

The true challenge is being fully present for as many moments of your life as possible.

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<<PREGNANCY continued from Page 4

Wearing an extra supportive sports bra also will make exercise more Your body produces special hormones comfortable for pregnancy related breast changes. A pregnancy support during pregnancy that cause the belt can be helpful for abdominal or ligaments that support your joints to back discomfort later in pregnancy as relax. This can make your joints more mobile and, therefore, at risk for injury. the uterus grows larger.

You should stop exercising and Avoid overstretching and activities that call your doctor if you are feeling would increase your risk of being hurt. dizzy or faint, experience bleeding or Your balance also will be shifted in the second and third trimesters as the leakage of fluid from the vagina, chest pain, headache, calf pain or swelling, uterus grows, shifting your center of or regular, painful contractions gravity forward.

Be aware that you will be less stable of the uterus.

The following exercises should be and more likely to lose your balance.

Your breathing also changes during avoided during pregnancy: • any activity that may cause you pregnancy, and your need for oxygen increases. You may become short of to overheat, such as hot yoga, breath as pregnancy progresses from especially in the first trimester • lying flat on your back after the first increased pressure on your lungs due to the growing uterus. This can affect trimester (when the uterus gets your ability to do strenuous exercise. larger it can press on a large vein Safe examples of exercise in returning blood to the heart when pregnancy include: you are in this position) • brisk walking • heavy lifting that requires the • swimming and water workouts valsalva maneuver (exhaling • stationary bicycling without letting air out, like when • modified yoga and modified pilates trying to pop your ears) • too intense or strenuous exercise, Whatever form of exercise you choose, be sure to drink plenty of water like long-distance running, which before, during and after working out to can lead to dehydration and divert avoid dehydration.

blood flow away from the placenta • contact sports that would put you at increased risk of being hit in the abdomen, such as hockey, boxing, soccer and basketball • non-stationary cycling during second and third trimesters • activities that could result in a fall, such as skiing, surfing or horseback riding • activities or altitudes greater than 6,000 feet • scuba diving Linsey J. Monaghan earned her medical degree at the University of Missouri School of Medicine in Columbia, Missouri, and completed her residency in Family Medicine at Swedish Cherry Hill Family Medicine Residency in Seattle. Monaghan specializes in obstetrics, pediatrics, breastfeeding, integrative medicine and addiction medicine.

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<<BALANCE continued from Page 5

Be aware of your thoughts and feelings.

Accept each as it occurs to you and then return to your breath.

One technique is to imagine that your There may be a creative perspective breath is the shore, thoughts and feelings or satisfying detail that can make your are flowing down a river and you are work day more enjoyable — you just sitting on the shore watching them pass by. have to look for it.

Doing this daily helps you to worry A common exercise that helps with this is to write down three things you enjoyed less about things you cannot change in about your day at work at the end of each the past or future and be present with day. By doing this daily, your brain begins the “now,” allowing you to let the events to look for those things automatically and and emotions of the day come and go as they should. see more and more of them.

Although many people are able to 3. PRACTICE BASIC PHYSICAL adjust their perspective and find ways HEALTH TO MANAGE STRESS. to enjoy their current job, sometimes a Eating well, exercising and spending position is a hopelessly bad fit for you time outside are all important to help and your needs. our brain be healthy.

If you can’t stop your job from Practice healthy habits for your body making you unhappy, it might be and your mind will be healthier, too. healthiest to look into changing jobs or Avoid using alcohol, drugs or careers. Don’t be afraid to stand up for passive entertainment as your primary your needs if this is the case. sources of coping.

2. PRACTICE DAILY MINDFULNESS 4. ORGANIZE YOUR SCHEDULE TO TO LIVE IN THE MOMENT. GIVE YOURSELF MORE TIME. There is an abundance of research Having a calendar is not a bad thing. showing how daily mindfulness meditation It allows you to know when you have helps increase positive emotions overall things to do so that you don’t have to and decrease anxiety and depression. worry about those things when you are Find 10 minutes to sit quietly, eyes doing something else. closed, focusing on your breathing.

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Make sure you have time where nothing is scheduled. This gives your mind a chance to catch up with the day and will help you stay more balanced.

If empty blocks on your calendar make you nervous or make you feel like you’re “slacking,” block out those times with “me” meetings.

Mark yourself unavailable and respect that blocked-out time as an obligation to literally sit and do “nothing,” exercise, meditate, color, garden or whatever else makes you happy.

Mindy Gelder, Ph.D, LMFT, has been a practicing marital and family therapist for 18 years, 12 of which have been in Port Angeles. She enjoys raising her family here and takes advantage of the outdoor adventure opportunities the Peninsula offers.

5. LIMIT SCREENS AND PHONE USE Last, but certainly not least, shut off the screens often and limit their use.

If you’re serious about feeling more balanced, set aside time each day when no screens are within reach or sight. It might seem weird at first, like you’re missing your keys — or a hand — but you’ll be surprised by how much time you retake by doing this.

Phones have become a significant source of distraction and a waste of time. Time wasted is life not lived.

Remember, the goal of life is to live it.

By learning to appreciate every moment of your life, even the parts that seem uneventful or irritating at first, you will give yourself a chance to unlock longterm happiness.

HEALTHY LIVING

| JUNE 2019

7

ABATING SEASONAL ALLERGIES Local pharmacist reviews available hay fever remedies

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DEFINING “SEASONAL ALLERGIES” A seasonal allergy is a reaction that occurs from exposure to airborne substances, or allergens, that are found during certain times of the year, such as wood smoke or plant pollens.

Year-round allergies result from exposure to airborne substances that are present throughout the year, such as house dust, mites or animal dander.

SYMPTOMS Symptoms of seasonal allergies can include an itchy, congested or runny nose, itchy or watery eyes, sneezing, coughing, irritability, fatigue, headache or cold-like symptoms.

Symptoms can be mild enough to simply be annoying, or severe enough to adversely affect one’s quality of life.

For people with pre-existing conditions such as asthma, chronic obstructive pulmonary disease (COPD) or heart conditions, these symptoms can become quite serious.

treated with a second-generation nasal corticosteroid, such as Flonase (fluticasone) or Nasonex (mometasone).

The first-generation steroids, such as Nasacort (triamcinolone) or Rhinocort (budesonide) are also effective, but have a 10-50 percent chance of systemic bioavailability, which may be of concern for some patients.

If nasal symptoms continue to persist despite nasal steroid use, cromolyn sodium nasal spray (Nasalcrom) or oral and prescription nasal antihistamines can be added.

Nasal sprays begin to work within a few hours, but may take days or up to a week to have their maximum effect.

Once symptoms are under control, you can gradually reduce your dosage by using the nasal sprays every other day or as needed to control symptoms.

FOR EYE SYMPTOMS You may be surprised to learn that often, once nasal symptoms are controlled, ocular symptoms may also resolve. However, if symptoms continue, an eye drop such as Zaditor (ketotifen) can be used.

It is best to avoid naphazolinecontaining eye drops, as their long term use can actually make symptoms worse.

Simple lubricating eye drops also can be useful by washing away allergens and relieving dry eye symptoms.

OVER-THE-COUNTER TREATMENTS In an ideal situation, one would avoid the allergen(s) causing the symptoms, allowing the symptoms to resolve on their own. But for most people, avoiding going outside several months of the year isn’t realistic.

If one’s allergies are caused by indoor allergens, removing or avoiding the source also is impractical. In such cases, treatment is needed. Due to their ORAL ANTIHISTAMINE TABLETS/LIQUID accessible nature, non-prescription, First-generation antihistamines, or over-the-counter (OTC), products usually are the first approach people try. such as diphenhydramine (Benadryl) and chlorpheniramine (Chlortrimeton), work quickly and are effective in FOR NASAL SYMPTOMS relieving allergy symptoms, but have The current recommendation for adverse effects such as drowsiness, dry patients 12 years of age and older is mouth, dry eyes, urinary retention, that nasal symptoms should be first

constipation and, possibly, long-term effects on memory that can increase the risk of dementia.

The drowsiness side effect of diphenhydramine is so pronounced that it is often used in OTC sleep aids.

People with a history of closedangle glaucoma, constipation, urinary retention, asthma or severe liver disease should not use diphenhydramine.

Second-generation (non-sedating) antihistamines are effective for controlling symptoms of allergic rhinitis and are frequently combined with a nasal decongestant.

Drugs in this class include: Zyrtec (cetirizine), Xyzal (levocetirizine), Allegra (fexofenadine) and Claritin (loratadine).

These oral meds can begin to work the same day they are taken but may take up to one week to reach maximum effect.

PRESCRIPTION MEDICATIONS If you feel your symptoms are not controlled by OTC remedies, then your primary care provider or an immunologist can prescribe oral tablets, such as Singulair (montelukast), nasal antihistamine sprays, prescription eye drops or immunotherapy to help desensitize you to your allergens.

Immunotherapy is a long-term treatment solution that effectively “trains” your immune system to deal with allergens.

NON-MEDICATION STRATEGIES Nasal irrigation is an effective method to help clear your nasal sinuses of mucus and allergens. Never irrigate with tap water, as it can contain harmful chemicals or microorganisms that can lead to further irritation or

infection. Safe irrigation can be done with distilled or sterile water, or water that has been boiled and cooled. Ready made saline solutions also are available.

Adhesive nasal strips can help open nasal passages, especially if you have trouble breathing at night while you sleep.

Follow local weather reports that include pollen counts and avoid outdoor activities when outdoor allergens are high.

When you return home from outdoor adventures, shower and change your clothes to avoid introducing allergens into the home.

SPECIAL CONSIDERATIONS To avoid potential drug interactions, always check with your pharmacist or medical provider to be sure the OTC medicine you want to use is safe for you.

This is especially true for children under the age of 5, pregnant or breastfeeding women or people with heart, lung, diabetes, high blood pressure or other chronic diseases.

Seasonal allergies are common and can be effectively treated with OTC medications. Start slowly with one medication, then add others as needed.

Always consult your medical and pharmacy resources to ensure the medicine will be safe for you.

Lucille Johnston, Pharm.D, MHA, BCGP, FASCP, is a clinical pharmacist at North Olympic Healthcare Network. She received her pharmacy doctorate at the University of California, San Francisco.

She is board-certified in geriatric pharmacy and is a fellow of the American Society of Consulting Pharmacists.

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GLEANING HAPPINESS

Sharah Truett, holding a box of gleaned rhubarb to be donated to the local food bank.

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BY SHARAH TRUETT clallam county gleaners

preserves out of the plums she takes home, but she also benefits from the connection she feels with the community because of gleaning.

“It is easy to come home from work “I love getting to know the owners and get stuck in the monotony of chores and Netflix,” Christeal Milburn, of the trees,” Milburn said. “I meet and help neighbors I may never have met a volunteer with the Washington State otherwise.” She enjoys that it gets her University (WSU) Extension Gleaning out of the house.

Program, said. “Gleaning encourages Another volunteer, who simply me to go out, meet neighbors and get some exercise. Then it rewards me with goes by Suzanne, has been a gleaning volunteer for the past seven years. She healthy, yummy food.” feels a connection with the past when As a gleaner, Milburn harvests the she gleans, since she grew up picking extra fruits and veggies that would black raspberries at her grandpa’s otherwise go uneaten from local farms place as a child. and gardens.

She also benefits from the beauty of Gleaners typically keep half of the produce they harvest for themselves and the outdoors while harvesting.

“My favorite glean was in the 2018 then donate the other half to places like food banks, senior centers and the Boys season, in the most luscious blueberry fields I have ever seen,” Suzanne and Girls Clubs. said. “The bushes were tall ... it was Members of the Clallam Gleaners, blueberry heaven, even better than a a group organized by the WSU walk in the woods.”

Extension, reap many health benefits from their volunteer experiences.

Often, these benefits are tangible (and delicious). Milburn loves making GLEANING continued on Page 12 >>

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IT’S GOOD TO BE GOOD Love, warmth and service two-way streets in the world of health

BY LYNN KEENAN, north olympic healthcare network The benefits of volunteering took off as a field of study in the 1990s.

Since then, an increasing number of researchers are finding that people who experience love and warmth — from family members, spouses, friends, teachers, pastors, Scout leaders and mentors — are burdened with half the rotten health outcomes of those who were or are unloved or unsupported by others.

The negative consequences of not having love in your life include heart disease, depression, diabetes, suicide, anxiety, high blood pressure and alcoholism, to name a few.

The data has amassed to a point that leaves these findings unquestionable: Receiving love, warmth and other forms of service is life-giving.

But what about giving?

Do all those givers who are increasing their loved one’s chance of living long,

vital lives get something in return? Could service, warmth and love be more than their own reward?

Yes. Many research studies have demonstrated that giving help, especially late in life, is far more powerful than receiving help in improving mental and physical health.

Altruism scholar and social psychologist Dr. Stephanie L. Brown found that helping others not only improves one’s quality of life, it is correlated to longer life. She followed older adults for five years, studying their volunteer activities as well as their health outcomes.

In the course of the study, those who helped others were half as likely to die in the course of the study as those who provided no emotional or functional help to others.

In fact, sociologist Dr. Marc Musick, one of the country’s experts on volunteerism, goes so far as to call

volunteering a “protective factor” in his findings on mortality studies.

Research confirms what we all know intuitively: Volunteering and, in general, serving others in need lowers stress. Stress is correlated to shortened life. Due to the impact of stress on our immune system, it’s also associated with an increased vulnerability to illness and disease.

It’s not a stretch to say that volunteering can lead to longer, healthier living.

When researchers compare volunteers to people who don’t volunteer, some pretty striking differences are revealed.

Volunteers have a more robust will to live and to live well, have greater life satisfaction and feelings of wellbeing and actually live longer than non-volunteers.

GOOD continued on Page 13 >>

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<<GLEANING continued from Page 10

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“As a new mom, my schedule is very unpredictable and chaotic,” Truett said. “I don’t feel I can commit to a weekly volunteer program. But as a glean site host, I can volunteer on my own time, in my own yard, by maintaining my strawberry bed.”

She feels good knowing that some of those strawberries will go to feeding folks who might not be able to afford fresh fruit.

“It’s wonderful,” Truett said. “Quietly weeding the strawberry bed while listening to little snores on the baby monitor brings me a sense of calm I don’t often get in my hectic day.”

She also likes that her daughter will learn about the benefits of volunteering by watching her set a good example.

Suzanne likes going on group gleans because she enjoys the opportunity to socialize.

“It is a peaceful activity, working with other gleaners in the midst of an amazing bounty of fruits and veggies,” Suzanne said. “It is my favorite way to contribute to the community. It brings me joy.”

Rhonda Raymond, another Clallam Gleaners member, has been gleaning since last year and enjoys the experience as much as the fruit.

“I gleaned alone and it was very relaxing; a meditative time on a beautiful day,” Raymond said.

After keeping some fruit for herself to make apple sauce and apple butter, she donated the rest to friends, Sharah Truett is spending her AmeriCorps VISTA family and neighbors. She feels very satisfied from her service year as the WSU Extension gleaning coordinator. time as a volunteer.

She has lived in Port Angeles for 10 years and also works “Giving back to the community at any level is part-time as an Olympic National Park ranger. something anyone can do,” she said. “It touches so many lives and encourages others to do the same.

There’s nothing like that very rewarding feeling.”

VOLUNTEER! Sharah Truett, the WSU Extension gleaning coordinator since last year, is always on the lookout for If you would like more sunshine, fresh air, community new homeowners willing to share their extra produce, as well as gleaning volunteers to do the harvesting. connection and melt-in-your-mouth fruits, consider She would like to increase the variety of produce available to the gleaners. joining the Clallam Gleaners.

“We have a lot of apples, pears, cherries and plums on our glean site list. We would love to add Contact the WSU Extension gleaning coordinator at raspberries, strawberries, blueberries, figs and grapes ... and especially more vegetables,” Truett said. “If 360-565-2619 or struett@co.clallam.wa.us. you are a gardener, consider planting a large row of extra veggies. Food bank visitors especially appreciate Alternatively, drop by the o�fice at 223 E. Fourth St., tomatoes, broccoli, cabbage, cauliflower and carrots.”

Truett is a volunteer in the program, in addition to Suite 15, Port Angeles, to learn about other volunteering being the coordinator. After noticing that there were opportunities with the WSU Extension, such as with the few opportunities to glean strawberries, she and her husband planted a large extra patch in the garden Master Gardener, Stream Stewards or 4-H programs. and intend to invite the gleaners once the fruit is ripe.

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<<GOOD continued from Page 11

If improved vitality and longevity isn’t enough incentive, volunteer for some of the many other benefits it provides.

When compared to volunteers, nonVolunteering can be a distraction volunteers report more depression and anxiety and the physical symptoms that from ones’ own challenges.

It’s hard to perseverate about the often accompany them. Non-volunteers stubborn pain in your shoulder while have more sick days, more days in helping a local veteran half your age hospitals and use more medications. who lost both of her legs to a land Interestingly, a multi-year study of mine get to doctors’ appointments volunteers and non-volunteers older in Bremerton. than 50 conducted by another father of Volunteering usually brings greater American volunteer studies, Dr. Doug social integration.

Oman, University of California, found Some people volunteer by writing that volunteering accounts for more letters or emailing, but most volunteering vitality and longevity than physical involves creating, planning or working mobility, attending weekly religious services or exercising four times a week, alongside others. There’s no more powerful medicine than that. and is only slightly less powerful than Volunteering can bring an enhanced not smoking. sense of meaning.

Of course, these study results Most people want, at some time in are averages, so individual their lives, to be a part of something results may vary. bigger than themselves.

It is possible that, despite Volunteering often builds your sense volunteering, you still die tragically young, but you’re statistically much more of efficacy and competence.

It’s empowering to keep your likely to be the person who supports skills up and stay relevant in the your favorite causes by volunteering for world. Sometimes your “day job” them well into your 90s. doesn’t provide enough of that, So why not hedge your bets and or perhaps any at all. increase the statistical likelihood that Volunteering can expand our sense you’ll live a longer, healthier life by of competence by using more of our finding a great place to volunteer?

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Help out in your local food bank Serve on the board of directors for a local nonprofit organization Do yard work for a neighbor Help out at a swim meet at the local pool Work at the Juan de Fuca Festival of the Arts Hold babies at First Step Family Support Center Share your seafood with an older neighbor a�ter a successful catch Volunteer at the library Take part in a beach cleanup Help at the Boys and Girls Clubs Drive a friend to an appointment Become a docent at the Fine Arts Center or the Fiero Marine Life Center Volunteer for a national organization you believe in, like The March of Dimes, Railsto-Trails, National Endowment for the Arts, The League of Women Voters …

Work at the local radio station Be a foster home for a hard-to-adopt dog Volunteer at a Scout camp Do some basic home repairs for a neighbor Help out at the Farmers’ Market Play music for isolated elders Volunteer at the Dungeness Spit Serve at Friday Night Dinners in Port Angeles Grow extra produce in your garden and donate it

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skills than we may usually use at work or home.

Volunteering provides an endorphin rush similar to those runners get — the “helper’s high” — a rush of those crazy-good well-being hormones surging through the body, increasing happiness.

Researchers can measure endorphins as they enter the bloodstream of volunteers.

It’s no wonder, given the endorphin hit, that some people can’t get enough of helping others in need.

But volunteering too much can lead to burn-out. In fact, researchers have found that some people who volunteer too much experience diminishing rewards and worse.

Whereas volunteering usually relieves stress, volunteering too much, for some, can be very stressful on the body and soul.

Moderation and balance are important to maintain in volunteering, to keep it at its stress-relieving best.

Although it’s important to find balance in life and maintain volunteering at stress-relieving levels, be bold and dabble in the life-giving practice of service to others.

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ESSENTIAL OILS Nature’s benefits in a bottle must be used with caution

BY SHAWNA DIXSON peninsula daily news

it is important that you take the dosage recommendations of essential oils seriously, even though they are “all natural.”

It may seem counterintuitive that a substance derived from a common edible such as oregano, rosemary, wintergreen or garlic could be dangerous, but the natural compounds within these oils can be toxic in high quantities and present real health risks if abused.

Remember, essential oils contain the equivalent of far more plant material than you would likely eat in a sitting. For example, there is approximately 1 cup of oregano concentrated into a single drop of its oil.

They also are very volatile, meaning they evaporate quickly.

The volatile nature of essential Essential oils are what you get when oils is what causes them to seem an herb, fruit or other plant is distilled pungent and makes them a down to isolate its chemical compounds. favorite aromatherapy product.

Distilling a plant into its The distillation process produces a liquid essence makes it easy to concentrate of the natural benefits take advantage of that plant’s inherent in the plant being refined. benefits. In some cases, this is According to Denise Joy, owner of simply a pleasant scent. In others, Mountain Spirit Herb Co., it takes medicinal properties are present. roughly a dumptruck-load of plant “Many modern medications material to produce one pint (16 fluid are synthesized versions of the ounces) of an essential oil, but this chemical compounds naturally can vary depending on the plant present in plants,” Joy said. being distilled.

“Before you had ‘modern’ Unlike the oils squeezed from Western medicine, doctor’s olives and other tree fruits, essential books all talked about which oils are not oily; they are called plants could be used for “oils” because they are hydrophobic, meaning they don’t dissolve into water various remedies. Willow bark is basically aspirin.” easily and tend to float on top. (For Just as you wouldn’t the purposes of this article, essential randomly take more aspirin oils will sometimes be referred to than the recommended dose, simply as “oils.”)

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Although oregano can be used liberally as a seasoning (usually adding a tablespoon or two of fresh or dried leaves to a family dish), it is also known for having strong antimicrobial properties, among other things.

If you were using it for its health benefits, instead of its flavor, you would still be unlikely to heap an entire cup, much less several cups, of oregano into a daily regimen without seriously considering the potential consequences.

In contrast, it’s very easy to be underwhelmed by a single drop of liquid at the bottom of a 16-ounce mug and add “just a couple extra drops” on a whim.

Always use essential oils with the guidance of a qualified herbalist or doctor to avoid damage to your skin, kidneys and other organs.

Peninsula Daily News / Sequim Gazette

<<OILS continued from Page 14 USING ESSENTIAL OILS PROPERLY In most use cases, essential oils must be diluted.

For example, if you are advised to ingest an oil to receive its benefits, the safest way is to briefly dip a toothpick into the bottle, then drop the toothpick into no less than 64 ounces (half a gallon) of water.

Joy warned that the recommendations on essential oil bottles, often suggesting one to two drops in 16 ounces of water, are not safe for long-term consumption.

“If you’re ingesting three bottles of oregano oil a year, your kidneys are probably going to suffer,” Joy said.

“The potency of essential oils must be respected.”

To add directly to tea, put one to two drops on the herbs or tea leaves being infused before you add the water.

The dried organics absorb most of the essential oil and prevent you from directly ingesting an unsafe amount.

For topical applications, a carrier such as olive oil can be used to ensure you don’t burn the skin. This is a good option for alleviating muscle aches.

Joy makes a body oil for athletes that uses fresh balm of Gilead (poplar tree buds), chamomile, calendula, peppermint, wintergreen, camphor (laurel), sage, eucalyptus and clove essential oils.

Hydrosols are another excellent option for dilution. Mix 15 ounces water and 15 ounces witch hazel (which helps the oil blend into the water) with half an ounce of essential oil. This can be put into a spray bottle and used to freshen the scent in a room or spritzed onto your skin or hair, depending on the oils used.

Essential oils may be used undiluted in select circumstances. There is no risk any time you apply them to an object for their scent, like putting a few drops in a trashcan or on a lightbulb. You also can

put six to 10 drops on a tissue for use as an inhalant. Full potency is required for severe medicinal applications, such as removing warts, nail fungus or skin tags.

PICKING AN ESSENTIAL OIL Many essential oils possess potent medicinal attributes. Rosemary is great for preventing split ends in your hair. Clove bud is warming and good for toothaches and dry socket (when the blood clot fails after an adult tooth extraction). Vitamin E helps heal scars. Lavender and ylang ylang can help people relax. Poplar tree buds (balm of Gilead) help with allergies.

Eucalyptus, wintergreen and sage are great for congestion. Just about any oil can be used for its scent as aromatherapy.

However, each person is different and may respond in unexpected ways to any essential oil.

“Memory plays a big role in determining whether a particular oil is relaxing or not,” Joy said. “Everyone has a different association.

“When picking an essential oil, go into a shop and hold the open bottle at chest level, moving it in circles to waft the scent toward your nose. Don’t hold it to your nose. When you ‘feel good’ after a few seconds, that’s the one you should use.”

For people who want to try out essential oils and their benefits, Joy recommends trying only one new oil at a time. This allows you to see how your body responds to it. Listen to your body and to the advice of your physician when trying new therapies like essential oils. If you feel like something is “off” after introducing a new essential oil to your regimen, stop use immediately and seek medical assistance.

Denise Joy is the owner of Mountain Spirit Herb Co. in Port Townsend. Joy is a traditional herbalist, trained by her great-grandmother from a young age.

She has been in business for 35 years and is compliant with the U.S. Food and Drug Administration.

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