Active Living

Spring 2016

Active Living:

The Retirement Years

In This Issue : Exercise a little-or moreevery day Some alternative medicines to discover Fifteen stress-relievers

A Supplement to the Skagit Valley Herald And the Anacortes American

Table of Contents SUMMER SUN: Put

EXERCISE: Exercise

no more excuses

ALTERNATIVE MEDICINES: Some

alternative medicines to discover

8

STRESS: Fifteen

9

10

for the morale

OSTEOARTHRITIS: Relieving

11

pain associated with osteoarthritis

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stress-relievers

SKAGIT PUBLISHING 2

7

you know what naturopathy is

MOOD BOOST: Good

6

to prevent sore muscles

naturopathy: Do

4

a little -or more- every day

EXERCISE: Exercising:

MUSCLES: How

3

some sunshine on your plate

1215 Anderson Rd. Mount Vernon, WA 98274 P: 360.424.3251 • F: 360.424.5300 ©Skagit Publishing, LLC 2016 | All rights reserved.

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Spring 2016

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Active Living | SUMMER SUN

Put some sunshine on your plate Picnic baskets

At the park or at home, get your baskets and blankets out and rediscover the pleasures of a picnic. Grandchildren love them because they’re so different from their usual mealtimes; just a few sandwiches eaten on the grass will make their day. The challenge? Successfully cramming everything into the basket!

Summer is made for being outside—both for you and your dining table. Why eat your meals inside, when you can enjoy good food sitting in the delicious sunshine?

Dine out at a restaurant patio

A summer kitchen

You love eating outside but aren’t so keen on sitting on the ground? No problem. You can have the best of both worlds: when you go to a restaurant, head straight for the patio when the sun is shining. That way, you’ll be comfortable and able to enjoy the scenery and gentle breeze. If it’s a bistro on the street, you’ll be able to soak up the neighborhood’s lively atmosphere during a meal or the time it takes to sip on your favorite summer drink.

GETTING THE SLEEP YOU NEED? Robert Reyna MD

“My goal is to provide expanded sleep medicine care for patients by increasing awareness of the impact of sleep disorders on health, and the importance of a good night’s rest to overall well being.”

EDUCATION Bachelor of Arts and Sciences, Biology and Psychology, Stanford University, Stanford, CA

You’re a real fan of outdoor dining at home? This summer, treat yourself to the outdoor kitchen of your dreams. With some refrigerated drawers, storage space for dishes and a beautiful garden set—not to mention the star of the show, the barbecue—you’ll finally be able to eat outside without having to go back and forth between the house and the deck all the time. With a wellequipped outdoor kitchen, eating out will be a pleasure that you won’t be able to do without.

Think about your folks • Is Dad getting enough nourishment?

• Is Mom socializing enough?

• What about their health?

• Are they really safe?

Doctor of Medicine, University of California, San Diego, CA Pediatric Residency, Cedar-Sinai Medical Center, Los Angeles, CA

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Active Living | EXERCISE

Exercise a little—or more—every day

D

oing some sort of physical activity for your health and because you hate the thought of putting on weight is really great. But if you’d like to increase your level of fitness by doing more exercise, it’s actually a very simple goal to achieve. One way is just to increase the time you spend on the activities you’re already doing.

• Walking

Walking is good; walking briskly is even better.

Maintain a pace that leaves you slightly out of breath but that still lets you be able to converse with someone.

Doing so will increase your calorie burning and benefit your heart and lungs.

• Cycling

Cycling is another example of a simple and accessible activity. Don’t just settle for a ride in your neighborhood, though. You could combine a bike ride with a cultural or sightseeing visit, for example. This will encourage you to cycle longer distances.

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• Golfing

Walk instead of renting a cart and, better yet, carry your bag. This will definitely increase the number of calories you burn.

• Swimming

You love taking a dip in your pool, or a friend’s, on hot summer days? Hold on to the side of the pool or a float and kick your legs energetically. Rest for a moment when you feel tired and then do another round of kicking.

• Games

If your grandchildren are visiting and want to go for a swing in the park, play hide and seek or test their new Frisbee, be sure to join in their fun. You could also take this opportunity to try out the outdoor exercise stations that are available to the public in many parks.

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Active Living: The Retirement Years

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Active Living | EXERCISE

Exercising:

no more excuses

Y

ou know that you should exercise more, but you easily find a thousand excuses to postpone any sort of physical activity.

Those days are over; your excuses are no longer going to work, because the most common arguments can easily be refuted.

• I’m not motivated. It’s probably because you haven’t found an activity you enjoy. What about dance, karate, tennis or bodybuilding? Think about what you’d like to do and take advantage of free trial sessions. Eventually, you’ll find something you like, and you may even start looking forward to it every week.

• I don’t have the time. When you love an activity, you can usually find the time for it, even if it means cutting back on your TV watching a bit. How about climbing the stairs? It won’t take you much longer than waiting for the elevator.

And once you’ve signed up for some sort of physical activity, put it in your agenda and stick to your new routine.

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Put your workout schedule in your agenda and stick to your new routine.

Active Living: The Retirement Years

Spring 2016

• I don’t have the money. Most municipalities offer a wide range of activities at affordable prices, and sports like running and ice skating require minimal equipment.

• I’m too tired. Fatigue is often caused by inactivity. Start exercising gradually and you’ll quickly see your energy levels increase. If you’re too tired in the evening, think about exercising in the morning.

• I have a bad back or knees. Physical activity is often beneficial and helps strengthen the joints. However, be sure to consult your doctor in order to choose a sport that is suitable for your condition.

So, no more excuses. It’s time to exercise!

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Active Living | MUSCLES

How to prevent sore muscles Do you have reduced mobility, pain and discomfort in your muscles after exercising?

Don’t let it stop you from participating in your favorite sports. There are some simple ways to prevent or reduce muscle pain after a workout.

These include exercising on a regular basis, as there is less likelihood of muscle soreness if your body is accustomed to a particular exercise.

• Warm up. Before you put your muscles to work, prepare them for the effort to come. Warming up oxygenates your connective tissue, which improves muscle flexibility. Make sure your warm-ups are adapted to your specific activity; ask a professional for advice.

After a workout, do some gentle stretching. Doing so won’t prevent sore muscles, which are a result of micro-tears in the muscle fiber, but it will help your body recover more quickly. Lastly, a gentle massage and a warm bath (a cold bath is preferable immediately after exercise) will help soothe aching muscles. A less intense physical activity, such as walking, may also be beneficial.

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• Respect your limits. If you return to an activity after a long break,

don’t go overboard or you’ll put too much strain on your muscles. Whatever your situation, you should always increase the duration and intensity of your workouts gradually and listen to your body.

• Drink lots of water. Water is essential before, during and after

training. It rehydrates your cells and contains nutrients that produce the energy your muscles need during a workout. Water also increases tissue oxygenation and helps the muscles recover more quickly.

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Active Living | Alternative medicines

Some alternative medicines to discover

N

umerous alternative therapies exist to help people find relief from various ailments and pain. Some are fairly well-known, while others may still be a mystery to you. Here are a few discoveries you may enjoy trying.

through movement. It can be practiced in a group or individually and consists of using a variety of movements, which are unusual and sometimes incongruous, to discover new or healthier ways of moving. One of the useful applications of this method is for people who want to recover their mobility after an accident.

Ayurveda

Originating in India, Ayurveda is a complete, ancient medical system based on the principle of balance between body and mind; illness occurs when this balance is disrupted. So, it’s not the illness that is treated, but the whole organism, so to speak. Patients are able to heal when balance has been regained. Herbal medicine, aromatherapy, dietary changes, massage and yoga are some of the methods used to guide patients to recovery. Ayurveda is particularly effective in treating arthritis, asthma, constipation, insomnia and anxiety.

Biofeedback

Biofeedback is a technique that patients can use to learn how to regain control of their own body functions and stress reactions.

Harmless electrical sensors allow patients to see their heart rate and discover what kinds of actions or sensory input increase or lower their heart rate, breathing rate and brain activity. This knowledge allows them to gain better control over certain physical functions and emotional reaction patterns. Biofeedback is mostly used to treat incontinence and insomnia and to alleviate the symptoms of attention deficit disorder, with or without hyperactivity.

The Feldenkrais Method

The Feldenkrais Method is an approach to whole body health that involves low-impact exercises. It aims to improve the quality and efficiency of a person’s physical functions 8

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Active Living | naturopathy

Do you know what naturopathy is?

Naturopathy is a comprehensive health care approach that combines scientific knowledge with traditional medicines and that aims to stimulate the body’s selfhealing process. It seeks primarily to activate, nurture and enhance the natural mechanisms of the body.

T

he individual is seen as a whole, with psychological, physiological, social and spiritual aspects that can all affect health. Rather than trying to directly eliminate the symptoms of the illness, naturopaths seek to identify the cause. That is why they always ask their patients about the general state of their health, as well as their lifestyle, work, diet, stress levels and sleep habits.

As an example, if you suffer from chronic headaches, your naturopath will attempt to discover what is causing them before establishing a treatment

plan; he or she may look at your nutrition problems, stress levels and sleep patterns. In other words, this specialist relies on the patient and not the symptoms.

Naturopaths may choose to use herbal medicine, nutrition, hydrotherapy, homeopathy, acupuncture and osteopathic body movements to treat and prevent illness.

They may also recommend a change in lifestyle habits.

Naturopaths are recognized as primary care physicians in some states. That means they can make diagnoses or order laboratory tests. Where naturopathy is not recognized, naturopaths are typically considered to be health counselors who treat mostly minor problems and chronic illnesses.

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Spring 2016

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Active Living | MOOD BOOST

Good for the morale A re you feeling down? Try raising your spirits

by choosing healthy foods that boost your serotonin levels and get you feeling good again.

S

erotonin is a neurotransmitter that regulates several body functions, including the gastrointestinal system, and that also holds the key to our mood. Flax seed, buckwheat, and fruits and vegetables are good ways to naturally boost your serotonin levels. Some say that foods with high carbohydrate content, such as pasta, rice, potatoes, and couscous can also help fight the blues — especially if combined with exercise.

Add sunshine to your day to boost your mood

Research has proven that a B6 deficiency is associated with a decrease of serotonin in the brain, resulting in a feeling of depression and irritability.

People with vitamin B6 deficiency are recommend to take a supplement.

In order to get enough of this vitamin, your diet should include plenty of nuts and grains, as well as wheat germ and legumes. Stress, which increases magnesium loss, can also lead to mood sensitivities. That means that having fun, laughing, and exercise can help you feel better too.

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FREE GIFT

Active Living | osteoarthritis

to the first 50 callers!

Relieving pain associated with osteoarthritis

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it needs, and it also helps you maintain a healthy weight.

Being overweight puts extra pressure on your joints and is thus another risk factor for osteoarthritis.

O

Exercise. Physical activity strengthens the muscles that surround and support the weakened joints and increases their mobility, which reduces pain. Some exercises improve range of motion (stretching), strength (lifting weights) and endurance (cycling, swimming, etc.). Low impact activities are also beneficial (yoga). Ask a health professional for more details.

steoarthritis is

the most common form of arthritis. It is a chronic disease that affects the joints (usually the fingers, knees, hips, neck and back) and that is characterized by abnormal wearing of the cartilage. That’s the cushion that allows bones to move freely in a joint and that absorbs shocks caused by movement.

When the cartilage is damaged, the bones rub together, causing pain, stiffness and restricted movement. So far, medical science has been unable to reverse the destruction of cartilage; as a result, osteoarthritis is incurable.

However, there are ways to get relief for the symptoms.

Healthy diet. A balanced diet provides the body with the nutrients and energy goskagit.com

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Heat and cold. Heat relieves stiffness, soothes muscle spasms and improves range of motion. Cold reduces swelling, pain and blood flow to the inflamed joint.

You can further protect your joints by alternating between physically demanding activities and relaxing activities.

Orthotics or a cane could be useful, and painkillers (including acetaminophen) and anti-inflammatories can relieve discomfort. Ask your doctor about the best solutions for you.

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Active Living | Stress

Most of all, it’s important to keep a sense of humor: it will help you cope with daily problems more easily. Try to look for the funny side of a situation.

Fifteen stress-relievers Stress is our body’s reaction to a perceived danger or to an emotional or physical overload. For the good of your health, there should always be some resolution or release. Here are 15 tips to help you do that:

1. Learn to say no to projects or activities for which you have neither the time

nor the energy.

2. Get up and stretch from time to time if you’re sitting for long periods.

3. Pet your dog or cat, if you have one — zootherapy has beneficial effects, particularly on blood pressure.

4. Turn what you might think of as a failure into a constructive learning experience.

5. Turn off your telephone and watch a good movie or get lost in a hobby.

6. When faced with a difficult problem, establish the best and worst

thing that could possibly happen and how you would manage the

later if it became reality.

7. Listen to music or sing.

8. Get something done today that you have been putting off.

9. Save errands in town for low-traffic, non-rush times 10. Make lunches and set out clothing for the next day before you go to bed.

11. Walk briskly for even just a few minutes.

12. Take a hot bath.

13. Take your mind of things by reading a good book.

14. Reduce your caffeine consumption.

15. Give yourself an extra ten minutes to get to an appointment.

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