Healthy Living in Quincy Valley, 2019

HEALTHYLiving

2019

IN QUINCY VALLEY

Prostate - 14 Stress - 15 Walking - 16 Hooping - 19

Dial in diet, page 14 One laugh to live, page 17 Wound care, page 18

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HEALTHY LIVING 2019

The Quincy Valley

Prostate checks can save you many times over

New Year’s resolution: Dial in your diet Staring a fresh new year in the face, it’s easy to make a fresh new list of goals.

For many people, a frequent list-starter is losing weight.

With the wild rush of the holidays behind you and traces of treats lingering on your hips, it’s time to put your plan into action.

By Jeannie When it comes to your diet, Dr. Moraga, Glenn Hoey, a naturopathic doctor For the based in Wenatchee, recommends Post-Register starting with proper protein intake.

“Protein is necessary to repair and rebuild the body,” Hoey said. “For women, at least 75-90 grams per day. For men, at least 100-125 grams per day.”

Hoey advised eating protein throughout the day. If you usually skip breakfast, Hoey suggested a protein drink in the morning, as they are quick and easy to take on the go.

Not all proteins are created equal, he said. Complete proteins contain all nine essential amino acids that the body can’t produce on its own. Incomplete proteins don’t contain sufficient amounts of all nine essential amino acids.

“Complete proteins come primarily from animal sources,” Hoey said, “so, meat, fish, chicken or poultry, eggs and dairy products all meet the criteria.”

Hoey said those following a vegetarian or vegan diet put more thought into intake of grains, beans and combining foods to meet the complete protein requirement, but there are vegan protein powders available as well.

Carbohydrates are also a necessary part of a healthy diet as the body’s energy source. This, despite the bad rap received in recent years due in part to the growth in popularity of low-carb diets.

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“Carbohydrates yield a lot of potential energy,” Hoey said. “What we’re trying to do is have people minimize their simple sugars, except from healthy sources like fruit, that overwhelm our diets.”

When you eliminate or minimize your total carbohydrate intake, Hoey said, lower physical energy, and lower cognitive function will follow. Choosing the right carbohydrates, such as whole grains and vegetables, offers the body both the energy and nutrients it needs.

Determining how many calories to consume each day is tricky, Hoey said. There are a number of formulas on the internet, but many people will fall outside those recommendations. “You have to take into account body composition, activity level, whether there’s an injury. If you’re female, are you pregnant or nursing?”

If you need help figuring your number of calories, the calorie calculator at www.acefitness.org takes age, weight, gender, height and activity level into account and offers an estimate.

Hoey recommends listening to what your body needs, what kind of cravings you experience, because it’s not just about calories but about nutrients, Hoey said.

Hoey mentioned that after-dinner snack cravings are likely due to not eating enough throughout the day, perhaps skipping breakfast or not consuming enough protein.

Hoey also advocated patience when making these changes. When you implement a healthy diet and exercise, the scale may not show the improvement you want.

“You may gain lean mass while burning fat,” said Hoey. “So what you might not see on the scale, you might see more in changes in how clothing fits.”

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Notice to all men over 40: The finger up your keister is only the beginning.

Prostate exams are one of the most dreadful rites of passage into middle age, but when it comes to taking care of your prostate and avoiding the dreaded Big C diagnoses, your precautions

By Sebastian should go beyond Moraga, that.

Of the Cashmere’s Glenn Post-Register Johnson got diagnosed with cancer two years ago, but he had started checking his prostate health many years earlier by asking his doctor for annual bloodwork checks of the levels of PSA (prostate-specific antigen) in his system.

One of four brothers, Glenn’s family has a history of prostate cancer, hence his decision to start early on his PSA checkups.

Sure enough, a spike in PSA levels in 2017 alerted him that something might be off that time around.

“It’s important to track your PSA to get a baseline,” he said. “Let’s say the normal is a 4, I never exceeded a 4, but

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Post Register Prostate from the previous page mine jumped. People can have jumps, but when my baseline had an accelerated jump, because my doctor knew my family history, he recommended a biopsy. We had it done, and he came in and said, ‘You have prostate cancer.’”

The PSA test was followed by a Gleason test, which is used to determine the aggressiveness of prostate cancer. Johnson’s Gleason score was low, which, added to the fact that his biopsy revealed cancer in 1 out of 12 samples, made both Johnson and his Wenatchee physician optimistic.

After his prostate surgery, the doctor checked Johnson’s lymph nodes for signs of metastasizing. With none found, Johnson had to endure zero chemotherapy or radiation sessions.

“The surgery was enough,” Johnson said, and in more ways than one. The surgery took four hours, and the recovery was no picnic.

On the other hand, friends of his have heard his story and gone in for checkups, caught the disease early, and come to him for advice.

“It is comforting to know someone else has been through it,” Johnson said of the friends who approached him, noting that he did the same thing himself, chatting with his brother, who survived prostate cancer about a decade earlier.

Johnson reiterated the importance of sharing your family’s health history with your doctor. Starting PSA check-

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HEALTHY LIVING 2019

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More to stress than meets the eye The ancient Spanish pun called it the “disease you get when you add two plus one” because in Spanish, two plus one “es tres” (is three).

In reality, there’s very little amusing about stress. Not

By Sebastian only that, there’s a lot we don’t know Moraga, about stress.

Of the Pam Duggan, Post-Register a licensed mental health counselor based in Quincy, starts by noting that two kinds of stress exist: good and bad, and we all have both.

“Good stress would be the excitement of starting a new job, of moving to a new town you really wanted to move to, or ace-ing a test at school,” she said. “That’s good stress, and we all have that.”

Good stress may increase your blood pressure but not in a harmful way like bad stress.

“Good stress gives you a feeling of accomplishment, and it helps your self-esteem,” Duggan said.

Bad stress also raises your blood pressure but is harder to recover from, lingers longer on the body than good stress and can have a negative effect on people’s health, if not balanced out by other activities, Duggan added.

Time of recovery varies from person to person, and it depends on their general health, age and similar factors, Duggan said, noting that there’s no magic bullet for curing stress.

On the other hand, at the top of the list for any kind of stress relief is exercise, good nutrition and a healthy social life, spending time with family and friends. This

doesn’t just apply to stress but to mental health in general, Duggan said.

Duggan noted that every one of us has stress in their lives.

“We don’t exist in our environment without some kind of stress in our lives, because we don’t have perfect environments and we don’t have perfect jobs or perfect families, so we are going to have some kind of stress,” she said. Never has a patient of hers, Duggan quipped, walked through the door shouting “hiphip-hooray, I just got a college degree, graduated with honors, can we have a talk?”

People seeking counseling should seek that friendly ear sooner rather than later, in order to initiate the recovery from the stress sooner, Duggan said. The counselor doesn’t have to be someone with letters after his or her name, but it can be a pastor, a spouse or a friend. Just do not wait, Duggan said.

“Rather than waiting until it feels like you are under so much stress, you can’t recover from it,” she said.

Lastly, what matters is how you deal with stress, not whether you will have stress every day, because you will, she said.

“I don’t even know how you would lead a stress-free life,” she said, “unless you were to isolate yourself against all other people, and that would cause its own stress.”

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HEALTHY LIVING 2019

The Quincy Valley

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Post Register

Seven reasons for seniors to walk seven days a week that momentum.

What could be a more natural form of exercise than walking? Some of us have been doing so for decades, most of us since we were a year old. The human body, its joints and muscles, are designed to propel us into motion using our legs and feet.

By Jaana It’s an activity we can Hatton, continue to do even as we age.

For the While many physPost-Register ical activities can do damage to a senior individual, such as joint-stress from jogging, shoulder injuries from baseball or elbow strain from tennis, walking does us no harm. If anything, it does us a lot of good.

Here are seven benefits of walking to get you thinking about lacing up your shoes and starting this form of exercise.

1. Relief of joint pain Many studies have been done on the correlation of walking and joint function. Being up on your feet, moving, for six or more miles a week can work as arthritis prevention. For those who have joint problems, rather than becoming sedentary, doctors recommend walking instead. The motion lubricates the joints and strengthens the supporting muscles. This is especially important for mature people to avoid becoming stiff.

2. Help in diabetes and cancer Walking is good medicine. It can

5. Memory boost Moving the feet can help the other end of our bodies: the brain. Engaging in a 40-minute walk three times a week is enough to increase the volume of the hippocampus, the memory and emotion center, by two percent. Many of us feel that with age, the memory gets poorer. Maybe a brisk daily walk is all we need.

6. Stress relief As we walk, our cortisol levels are reduced and endorphin levels are increased: happy feet in action. According to Dr. Melina B. Jampolis, MD, author of “The Doctor on Demand Diet,” a steady routine of walking modifies the nervous system so that we feel less anger and hostility.

help diabetics to regulate their blood sugar levels. Physical activity causes muscles to absorb blood sugar, thus preventing build-up of excess glucose.

A study by the American Cancer Society states that women who walked seven or more hours a week had a 14 percent lower risk of breast cancer.

3. Improved balance Many of us walk on paved surfaces. Let’s try a nature trail, instead. The uneven path strengthens the ability to

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balance, which in turn can help prevent a person from having falls. It is particularly significant for an older person to maintain their balance – aging bones don’t heal easily after a fall.

4. Cardiovascular health Walking just 20 minutes per day can help prevent cardiovascular problems by 30 percent. For this, the pace should be brisker than a mere stroll: We should imagine being late for an appointment and maintain

7. Increased creativity Walking releases the creative process of the brain. A study done in the “Journal of Experimental Psychology, Learning, Memory and Cognition” in 2014 tested the creativity level of two groups: one seated and one walking.

The walkers proved to be more creative.

The recommended number of steps in a day is 10,000 – all at once or in smaller increments. All we need are good walking shoes and a steady routine to help our bodies stay healthy for the long run. But walk, don’t run.

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Thursday, Jan. 17, 2019

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One laugh to live: The healthy aspects of laughter Drake Witham used to do comedy for a living. Now he does it for a living and to keep on living.

The stand-up comedian, whose tours have included cities such as Seattle and Moses Lake, and stages such as CBS’ “The Late Late Show,” is battling cancer, and jokes are an essential part of his arsenal against the disease.

“I have always been terrified of getting cancer,” the 46-year-old funnyman said from his home in Los Angeles, describing the fear as one of his neuroses. “And so, about five

By Sebastian years ago I started drinking this anti-cancer tea. So what I tell people is ‘It works, because since I have been drinking it, I have only gotten cancer once.’ ” Moraga, Laughter was always part of his house growing up and was always a recourse Of the against the curveballs from life, and that’s the recipe Witham is following since Post-Register he was diagnosed with early stage cancer a month ago.

“You use it all the time, you are constantly searching for what’s funny, and not even necessarily professionally, but just in life,” he said. “I mean, what’s the point of being here if you can’t laugh about stuff.”

During his time as a comedian, he also came across the practice of laughter circles, which, like laughter yoga, seeks to use voluntary laughter to get the same psychological and physiological benefits of spontaneous laughter. Studies by Oxford University and the Alternative Therapies in Health and Medicine Journal have shown that laughter improves mood, improves cardiovascular health and increases a person’s pain threshold.

Laughter can also help strengthen bonds between people, said Pam Duggan, a licensed mental health counselor based in Quincy.

“You can laugh about the fact that ‘you are not alone, I have those feelings too,’ and then we (can) laugh about those things” Duggan said.

Cancer is serious stuff, Witham said, “but there’s no way I’m not going to Drake laugh about it along the way. You gotta Witham do all the things they tell you to do, but if there’s something funny, then, yes, I’m definitely going to go for that laugh.”

A former newspaper reporter with The Dallas Morning News, he stopped touring as a comedian when his children were born. Now he writes jokes for other performers and does standup in Los Angeles occasionally, while paying the bills as a teacher.

Seriously, though, laughter has also become part of his repertoire as a teacher.

“If they are laughing, then they are paying attention,” he said of his students. “And if they are paying attention, then you got a shot to teach them something.”

When he told his fifth-period class he had cancer, one of his students wanted to know what had caused it. Without missing a beat, Witham retorted, “The doctor said he didn’t know for sure but he thinks it’s probably my fifth period.”

HEALTHY LIVING 2019

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Prostate, from page 15 ups early made a huge difference in catching the disease early, he said.

“It’s just critical,” he said. “If you have that history, don’t ignore it.”

The father of one boy and three girls with ages ranging from 25 to 16, Johnson took three weeks off work as superintendent of Cashmere schools, with former Quincy superintendent Tom Pickett filling in for him.

“Great man,” Johnson said. “He is a mentor and a friend, and it gave me such comfort knowing that he was minding the ship.”

For the first year or so, he had his blood checked every three months. At his last checkup, the doctor told him checkups would occur twice a year.

“I feel really fortunate, because I got friends now who are dealing with it and it’s a lot more advanced, it’s metastasized, and that’s hard,” he said. On the other hand, other friends have gone in for checkups and their PSA levels are above 4, but their biopsies come back negative.

Everybody is different, Johnson emphasized, but the important thing is to get tested annually and yes, that involves that infamous digital exam.

“What happens if you wait a year and then (the cancer) is outside the prostate?” he said. “Be proactive. Be aggressive.”

Another key is to stay positive.

“When they say ‘you have cancer,’ it takes your breath away,” he said. “But then you go, ‘OK, what’s my PSA, what’s my Gleason, what are the percentages of a successful recovery and survival?’ You focus on that, you focus on family, you focus on faith and surround yourself with positive people and you move forward.”

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Patch Adams on the cornerstones of health An activist, an author and a medical doctor, Patch Adams did away decades ago with the title he earned in 1971, choosing instead to be referred to by his first name.

Forty-eight years after he graduated from medical school, Adams continues his crusade to bring joy and love to the world, which he sees as stuck

By Sebastian in a constant, man-driven fight for money Moraga, and power over others.

Of the “The three cornerstones of health are Post-Register friendship, nature and the arts,” said Adams

in a phone interview. “Mental illness is a result of a disconnect from those, not all the mumbo-jumbo of the diagnoses that psychiatrists give.”

Laughter is as important as love in the realm of human communications, Adams said, and that’s why he considers things like “laughter therapy” to be nightmares.

“It insults [laughter] to add the word ‘therapy’; it’s redundant,” he said. “It would be like saying ‘love therapy.’ Crying and laughing are the first communications of a child. When is laughter not therapy?”

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Sageview Family Care Clinic introduces EpiFix wound treatment Danielle Hodge, Sageview Family Care Clinic supervisor, is excited. She is thrilled to offer EpiFix treatment for acute and chronic wounds; it is almost a miracle cure.

By Jaana “The company Hatton, first approached us For the about this product in June 2018,” Hodge Post-Register said. “After that, I did a lot of research and read a thick pile of reports about it.”

She became convinced that EpiFix could be a tremendous boost to wound care at the clinic. She spoke with the staff and gained their support. In November, the clinic, at Quincy Valley Medical Center, received its first treatment kits.

“It really is a simple thing to apply, like a Band-Aid,” Hodge explained.

“The most work is in preparing the infected area: It needs to be thoroughly cleaned, and all dead tissue has to be removed.”

Hodge said the preparation time varies case by case. At the time of this writing, she had already treated two patients with EpiFix. “I spent about 20 minutes with one

Danielle Hodge at Sageview Family Care Clinic in Quincy is thrilled to offer EpiFix treatment to patients with acute and chronic wounds.

patient, three hours with the other. The preparation can be done with a local anesthetic or without any, depending on the patient,” Hodge said. “Just one application decreased the wound by 50 percent. It usually takes at least two weekly applications to have noticeable results.”

The company that makes the product, MiMedx, states that EpiFix has shown 90 percent healing in diabetic foot ulcers at six weeks. In the case of venous leg ulcers, the healing has reached 71 percent.

Hodge is impressed with the studies and results of EpiFix, the treatment often preventing the need for amputation.

“The life expectancy of an amputee is five years,” Hodge pointed out.

Hodge said she can think of dozens of patients in the Quincy area that would benefit from EpiFix. It is covered by Medicare and Medicaid. If the patient has no health insurance, the company will provide the treatment for free.

MiMedx describes EpiFix as follows: “EpiFix is composed of human amnion and chorion membranes that comprise the innermost layer of the

By Jaana Hatton/ For the Post-Register

placenta and line the amniotic cavity.

EpiFix has multiple layers including a single layer of epithelial cells, a basement membrane and a vascular connective tissue matrix.”

Hodge explained that the placentas used to come from full-term, livebirth Cesarean deliveries. The placenta must not be damaged in any way and will undergo rigorous examination before it is accepted to be used in EpiFix. There is no harm done to the baby or mother, as the placenta would otherwise be discarded after birth. The donors are thoroughly examined before their placenta is accepted for the process.

One of the benefits of EpiFix is that

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so far it has produced no adverse reactions in the recipients.

The amnion/chorion membrane seems to be a neutral, natural and benign healer.

The dehydrated membrane allograft used in EpiFix contains 226 growth factors. They will assist in healing, reduce inflammation and scar tissue. The recipients so far have not had adverse reactions because the membrane is neutral, unlike in organ donations, where two different DNAs have to comply.

“Our clinic is a Critical Access Hospital, which is why we were able to get a good supply of EpiFix,” Hodge said.

“Anyone can come in and ask for it; it’s not only for Quincy residents.”

Thanks to Hodge’s persistence and diligent research, many wound care parents no longer have to travel to Wenatchee for this kind of care. For a sick person, that can be a great relief.

For more information, go to www. mimedx.com.

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Put a new spin on your workout A childhood toy turned exercise tool, the Hula Hoop may be what the doctor ordered to help you twist your way into a healthier new year.

Popular in many cultures, the hoop has given birth to a modBy Jeannie ern-day version Moraga, of hoop dancing, For the which has capPost-Register tured people’s imaginations and combined creativity and exercise.

“Legend has it that modern day hoop dance started at a The String Cheese Incident concert,” said Alicia Dart, of Pi in the Sky Hoops in Entiat. “They had these polyethylene hoops – big and bulky – and from there it just kind of evolved.”

The website HulaHooping.com credits The String Cheese Incident, a band that goes back to the 1990s and still tours today, with spurring a renewed interest in hooping when band members tossed hoops to the audience during a concert.

Dancers have also made their mark.

“A lot of people call (Los Angeles-based dancer) Anah Reichenbach the mother of modern-day hoop dance because she really influenced the way that a lot of hoopers move with our hoops now, as far as doing vertical and off-the-body moves” Dart said, adding that there’s more to hooping than just hip-gyrating moves.

“Some people think you have to be able to do it on your waist, but that’s such a myth,” Dart said. “Some people don’t even do on-body hooping; they only do off-body tricks or dance,

swinging the hoop around or throwing and flipping it.”

There is room for individuality with this activity.

“One great thing about the hoop community,” Dart said “is there’s no wrong way to hoop. You do it how you want to.”

Over the years, the hoop has changed, too. Polyethylene tubing (think irrigation tubing found at the hardware store) has given way to lighter, thinner materials that make movement easier, such as polypropylene (polypro) and high-density polyethylene (HDPE).

When choosing a hoop, Dart said a good rule of thumb is to measure from the floor up to your navel and choose a hoop of that diameter in HDPE, the heavier of the two popular tubing

types, for on-body hooping.

“You’d think the big, heavy hoop would be harder (to use), but it’s actually way easier than a little light hoop that’s just going to fall down and get you frustrated,” Dart said.

Many Etsy shops sell beginner hoops, such as HappyHoops, which is a favorite shop of Dart’s. Another favored shop, Hoopologie, offers readymade hoops, as well as supplies to make your own.

Hoops are shipped coiled down and need time to acclimate to room temperature before snapping the push-button connection into place.

“Let the hoop breathe, and it will

uncoil so you can connect it,” Dart said.

Rushing things may break the hoop, especially in winter.

“Polypro doesn’t like cold temperatures, and I’ve broken more than a few, thinking it would be fine,” Dart admitted.

The internet is a great resource to learn new moves, with Instagram or YouTube tutorials available, Dart said.

“You can definitely get pulled down the rabbit hole, watching video after video, before you realize maybe you should go practice yourself,” she added.

Dart recommends Deanne Love’s beginner tutorial videos on HoopLovers.tv, as well as her YouTube series “In the Middle We Dance,” which delves into hooping history.

Patience is required at the start, she said.

“A lot of new hoopers are really impatient and want to do the really cool looking tricks right away,” Dart said.

They get frustrated with the lack of progress, but they just need to practice, she explained.

As you master more moves, you may be inspired to learn moves that didn’t interest you at first. When Dart started hooping, she could not see herself spinning two hoops at once. She can now spin six.

“We’re all on our own journey,” she said. “It just evolves as you go.”

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