2022 Spring Healthy Living by The North County Outlook

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HEALTHY A Special Supplement to the North County Outlook, May 2022

Alleviate Everyday Aches and Pains Strategies to Solve Stamina Issues How Adults Can Maintain a Healthy Weight Marysville • Arlington • Smokey Point • Quil Ceda Village • Tulalip

North County Outlook • May 11, 2022 HEALTHY

HEALTHY 4

Alleviate everyday aches and pains

Get children on a healthy track

Strategies to solve stamina issues

Healthy eating options for seniors

How adults can maintain a healthy weight

Publisher . . . . . . . . . . . . . . . . . . . . . . . . . Sue Stevenson Editor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Scott Frank Staff Writers. . . . Christopher Andersson, Nathan Whalen Display Ad Sales. . . . . . . . . . . . . . . . . . Carole Estenson Graphic Design. . . . . . . . . . . . . . . . . . . . Christina Poisal Office Manager. . . . . . . . . . . . . . Leah Hughes-Anderson

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North County Outlook • May 11, 2022

There are a number of things you can do to help alleviate everyday aches and pains.

Alleviate everyday aches and pains

ain occurs for a variety of reasons. Pain may be a byproduct of overuse of a particular part of the body, or it could signal an underlying illness or condition. Sometimes injury is at the heart of aches and pains. Daily aches and pains may be seen as a normal aspect of aging, but that does not mean aging individuals should simply accept pain. In fact, daily discomfort can be remedied with some relatively easy techniques. “The human body is meant to be in motion, so staying physically active

is important,” said Dr. David Escobar with Skagit Regional Health Smokey Point and Stanwood Family Medicine. “Gentle stretching twice a day, and a daily walk, are wonderful ways to keep moving and prevent a lot of everyday aches and pains.” “Strength training helps to keep muscle tone, and helps bone tissue stay strong and dense,” Escobar says. “Cardio exercise helps to build stamina. Both forms of exercise also help to release endorphins in the body; these are See ACHES on page 10

North County Outlook • May 11, 2022 HEALTHY

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hildhood obesity is a serious medical issue affecting children around the world, but notably in North America. While the issue has been around for decades, the Centers for Disease Control and Prevention says American children and teenagers have witnessed a significant increase in weight gain since the COVID-19 pandemic began. Younger school-aged children have been among the hardest hit during the pandemic. A study published in September 2021 found the percentage of obese children and teens

increased to 22 percent compared with 19 percent before the pandemic. The CDC looked at the BMI of study subjects between March 1, 2020 and November 30, 2020. One of the study’s authors, Dr. Alyson Goodman of the CDC’s National Center for Chronic Disease Prevention and Health Promotion, described the results as “substantial and alarming.” “The kids are craving connection. They are craving ways to get active,” says Jodie HeveloneWhittlesey, unit director for the Marysville Boys & See CHILDREN on page 12

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North County Outlook • May 11, 2022

Strategies to solve stamina issues

thletes know that energy is vital to their training and performance. But every athlete experiences days or periods when energy levels wane. Lack of energy can compromise performance and derail individuals’ fitness goals, especially if they can’t find ways to increase their stamina. Carrol Bailey, health and well-being director at the Marysville YMCA, encourages people to find an activity to do solo, or in a group setting, whether it’s working with an instructor or taking a class. Finding a group might

be beneficial in the wake of COVID-19. “The human race does better with connections. We need that more than ever coming out of the pandemic,” Bailey says. Individuals can try various strategies to improve their stamina. Certain solutions may be temporarily effective, but people who want to commit to a long-term fitness regimen should forgo fads in favor of long-term remedies to improve their endurance. The following are some strategies See STAMINA on page 13

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There are a variety of exercises that you can do to help improve your stamina.

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North County Outlook • May 11, 2022 HEALTHY

Healthy eating options for seniors

or seniors with medicine cabinets full of over-thecounter and prescription medications, the idea of relying predominantly on food to promote optimal health may be tempting, and various foods can be particularly useful to the 50-and-over demographic. “We usually need a little less calories and a little more nutrients,” says Hannah Robinson, a registered dietician with Sensibly Sprouted, which helps people improve their diets and has an office in Smokey Point.

According to the World Health Organization, poor diet is a major contributor to many of the diseases that affect older people. Poor diet has been connected to the development of diabetes, and degenerative diseases such as osteoporosis also may be linked to the foods ones eat. The National Council for Aging Care says micronutrient deficiency is often a problem among the aging due to factors like lack of variety in diet and reduced food intake. Eating a variety of foods See SENIORS on page 14

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North County Outlook • May 11, 2022

How adults can maintain a healthy weight

alorie-counting and watching one’s weight is often seen as a young person’s game. But even aging men and women should recognize the importance of maintaining a healthy weight. Older adults may experience weight gain or unintentional weight loss. Understanding how to address each in healthy ways is important. Weight loss tips More than two-thirds of Americans, including adults age 65 and older, are overweight and obese, according to U.S. News & World Report. A combination of factors can contribute to weight gain in older adults, including a slower metabolism and a tendency to be more sedentary with age. Empty nesters also may be less likely to cook their own meals, relying on convenience foods, some of which may be high in fat and/or calories.

Sustained healthy weight at any age is linked to improved heart health, mental health benefits like increased self-confidence, healthy joints, and much more. These tips can help aging individuals maintain healthy weights. “I try not to focus on their weight,” says Dr. Raymond Aguilar with Providence Medical Group’s Marysville Clinic located on State Avenue. While a Body Mass Index between 23 and 29.9 is associated with longevity, there is no perfect number. He says maintaining a healthy weight isn’t a “one size fits all” process, but that it needs a lot of data points. As people age metabolism slows down and it’s also way harder to lose weight especially in post-menopausal women. Incorporate strength or resistance training into your weekly routine. Hormone production slows down as the body ages, and that may result in

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Many adults experience unintentional weight gain so it is important to deal with it in healthy ways.

a loss of muscle mass. Lifting weights or engaging in resistance training with elastic bands or body weight can restore muscle tone and speed up metabolism. Adults should aim for strength training twice a week. “It really helps our bones,” Aguilar says. Postmenopausal bones decline and he encourages younger

women to build some mass. A brisk walk is a great activity, Aguilar says, because it works the heart and muscles. Guidelines say people should get 150 minutes of moderate exercise per week. It’s important to develop a routine and to incorporate stretching into a workout. See WEIGHT on page 14

North County Outlook • May 11, 2022 HEALTHY

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North County Outlook • May 11, 2022

ACHES Continued from page 4

natural hormones that prevent pain, aches, and help prevent depressive symptoms.” Get moving Lower back pain is common among adults, and most often appears when individuals are in their mid-30s and 40s. Strength training and cardio exercises can remedy this pain because these activities increase blood flow and help build core muscles, which support the spine. Support can alleviate pressure on the discs in the back. Exercising also will build strength in other areas

of the body and support joints. “Keeping the body in motion frequently, and daily stretching, help to fight low back pain. Most low back pain that presents with that dull, aching and stiff pain comes from sitting on the couch too much,” Escobar says. “The muscles shorten and tighten, and this leads to back pain. Staying in motion for most of the day and only sitting for short periods of time help to prevent low back pain.” Practice good posture Sitting and standing with optimal posture can help the body feel better. The body is designed to stand in a “neutral” position that stacks the pelvis, head and

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torso, according to DMC Healthcare. When posture is out of whack, this puts undue stress on muscles, leading to pain. Dropping your head or shoulders also can create unnecessary tension that leads to headaches. Good posture can alleviate this. Exercise more often Certain pains arise when exercising for the first time or performing a new activity. Allan H. Goldfarb, Ph.D., a professor and exercise physiologist at the University of North Carolina, Greensboro, says when you do the same activity again and again, your muscles will start to get used to it and soreness will be reduced. Don’t give up on exercise too soon, but include off days in your routine to give your body time to become more acclimated to increased physical activity. Escobar said the current physical activity guideline is to get 150 minutes of physical exercise every week and at least two days per week of musclestrengthening activities. More information can be found at health. gov/our-work/nutritionphysical-activity/physicalactivity-guidelines/currentguidelines. “It is important to listen to your body. If it feels good, keep doing it; if it hurts or feels bad, stop the activity and make sure to talk with your health care provider about it,” Escobar says.

Get tested Speak with your doctor if you have chronic pain in one or more areas. Such pain may be a sign of osteoarthritis, an inflammatory condition that is associated with aging. Rheumatoid arthritis and other autoimmune conditions can cause aches and pains as well, leaving the joints and tendons inflamed and a body with low energy. A doctor can rule out these conditions or help you get the therapy and medications you need. Increase stretching and movement exercises Incorporate stretching and movement exercises like yoga or tai chi into your daily regimen. These activities slowly stretch areas of the body and can improve range of motion and flexibility over time. “Stretching should be done twice a day, including after exercise. This keeps the muscles, ligaments, and tendons more limber,” Escobar says. Remember, a tight rubber-band will snap more easily than a relaxed rubber-band; so, keeping your body’s “rubber-bands” (i.e., muscles, ligaments, and tendons) loose and relaxed is important to preventing injury and everyday aches and pains. If there are difficulties with stiffness and aching pain, particularly in the morning after getting up, see a health care provider and bring it to their attention, Escobar says.

North County Outlook • May 11, 2022 HEALTHY

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North County Outlook • May 11, 2022

CHILDREN Continued from page 5

Girls Club. Since face masks became optional, children’s personalities shine through. Being less physically active, overweight and eating the wrong foods can start children on a path toward problems that once were only considered conditions of adulthood, namely hypertension, diabetes and high cholesterol, according to the Mayo Clinic. To reverse course, parents, guardians and educators can focus on helping children become more physically fit. The following are a few ways to do so. Encourage participation in sports or other physical activities Sports practices, games, competitions and other activities may keep children moving for an hour or more several days per week. However, the American Academy of Pediatrics states that only 25 percent of children get the recommended 60 minutes of physical activity per day. Emphasize a fun activity with a focus on movement that produces shortness of breath, body warmth and sweat. These are indicators that the heart rate is really pumping. “They need to get their wiggles out,” Hevelone-Whittlesey says. The

Boys & Girls Club is a great way to introduce children to sports. The club offers a wide range including volleyball, flag football,and pickleball. “We’re always encouraging kids to be active,” she said. Use exercise as a reward and not a punishment Make exercise something kids can look forward to. Reward a job well done on a test with extra time biking with friends or a hiking trip to a scenic national park. Kids will begin to associate exercise with fun. The Boys & Girls Club offers fitness challenges and also gives recognition for sportsmanship and to those who are supportive of other kids, Hevelone-Whittlesey says. Offer a variety of foods Children who eat a variety of foods are more likely to get the nutrients the body needs, according to Kids Health® by Nemours. These healthy foods should include at least five servings of fruits and vegetables a day, with an emphasis on vegetables. Hevelone-Whittlesey says the Boys & Girls Club likes to do small cooking adventures to expose them to new foods. “They don’t want to eat something they don’t know.” Making smoothies or a yogurt parfait gives them options and gives children control of what they eat, Hevelone-Whittlesey says.

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Limit screen time Children may be inclined to entertain themselves by heading for the television, mobile phone or tablet first, especially after a year-plus of being stuck indoors. But parents can make a concerted effort to limit kids’ screen time in favor of more physically challenging pursuits. Teach healthy eating habits A Harris Poll survey conducted on behalf of the American Psychological Association found that 61 percent of respondents ages 18 and older reported a median weight gain of 15 pounds during the pandemic. Teach children that weight loss is accomplished when more calories are burned than consumed. Pay attention to portion sizes and explain how beverages like fruit juices can be sneaky sources of extra calories. The Marysville Boys & Girls Club offers morning and afternoon hours and four to five sports every night. Hevelone-Whittlesey says the Boys & Girls Club has a great partnership with the school district. For more information, go to www.bgcsc.org/snohomish-clubs/ marysville-club. Children may need a little extra help getting fit, especially if they gained weight during the pandemic. Teaching healthy habits now can help kids enjoy healthy futures.

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North County Outlook • May 11, 2022 HEALTHY

STAMINA Continued from page 6

athletes can try to overcome stamina issues. Design a multifaceted fitness regimen Strength training and cardiovascular exercise are often separated, and that can have an adverse effect on stamina. The fitness and wellness retailer Johnson Fitness notes that a healthy combination of strength and cardio training, sometimes referred to as concurrent training, allows the body to perform at its best. When the body is performing at peak capacity, energy levels should not be an issue. Bailey says that cardiovascular exercise, where the heart rate increases and improves lung functions, can be done every day. Strength training should be done every other day. “It’s important to do both,” she says. Remember to rest It might seem counterintuitive to suggest that rest will actually help athletes avoid prolonged periods characterized by a

lack of energy. But rest is vital to recovery. The American Council on Exercise notes that rest allows the body to repair muscle tissue, which is routinely damaged during exercise. Without that time to repair, athletes may feel fatigued when beginning their workouts, and insufficient rest between workouts increases the risk for injury. Eat before you exercise Athletes who exercise on an empty stomach may note their workouts tend to start off sluggish, and that’s not a coincidence. The Cleveland Clinic notes that food fuels exercise by providing energy the body needs to get through a workout. Carbohydrates can provide the energy individuals need to make the most of their workout, but men and women who like to exercise in the early morning hours may not reap those rewards. In such instances, a small piece of fruit or granola bar can increase blood sugar levels, which are at their lowest after waking up, and provide a small yet useful energy boost. “Your food should

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be fuel,” Bailey says, cautioning about the emotional connection people have toward food. “Food can make you feel really bad or really good.” She encourages paying attention to the body after eating. “You really want to eat a variety of foods,” Bailey says. Switch things up Sagging stamina could be a by-product of boredom. Experienced fitness enthusiasts know that exercising as part of a daily routine and a routine exercise regimen are not one and the same. Periodically switch up a workout so the body does not grow accustomed to the same exercises and the

mind does not grow bored with performing the same exercises. New challenges can reinvigorate a passion for exercise, which should reduce the mental stamina associated with doing the same exercises over and over again. “There’s no reason you can’t find some kind of exercise,” Bailey says. “Try new things and step outside the comfort zone.” People can visit a wellness coach at the YMCA or make an appointment to learn how to use the exercise machines, Bailey says, adding they can also check out the classes offered by the Marysville’s Parks, Culture and Recreation Department.

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North County Outlook • May 11, 2022

SENIORS Continued from page 7

can provide all of the nutrients people need to stay healthy as they get older. Certain foods may be particularly helpful. Robinson works with clients on strategies on the best ways to get the macronutrients (proteins, carbohydrates and healthy fats) in their diets and the plant diversity of whole grains, fruits, vegetables, nuts, seeds and legumes needed for a healthy diet. She acknowledges the social impact of food and encourages people to eat with others. “Food is tied to so much more than eating,” Robinson said. Brain-friendly foods Foods such as avocado, leafy vegetables, sunflower seeds, blueberries, and salmon are good sources of vitamin E, antioxidants, omega-3 fatty acids, and other nutrients that may help ward off dementias like Alzheimer’s disease,

WEIGHT Continued from page 8

Five minutes of stretching the entire body will help. Monitor sugar and starch intake

advises Sonas Home Health Care. Anti-inflammatory foods Foods rich in omega-3 fatty acids may help prevent inflammation that can cause cancer and rheumatoid arthritis. Aging.com says foods that are high in omega-3 fatty acids, like salmon, should be consumed at least twice per week. Fruits and vegetables Fresh, canned or frozen produce tend to be high in micronutrients, including a variety of important vitamins that are essential for all components of health. The Academy of Nutrition and Dietetics advises eating dark green vegetables, such as leafy greens or broccoli, and orange vegetables, such as carrots and sweet potatoes. An affordable option for seniors to obtain locally produced food is to participate in the senior farmers market program or learn if they qualify for other food assistance programs. Bone-friendly foods Calcium-rich foods, such as milk, yogurt and cheese, can prevent

Many older adults have elevated blood sugar levels due to insulin resistance. When cells become resistant to insulin, glucose doesn’t get used up and remains in the blood. Eventually this can lead

calcium from being leached from the bones, which contributes to conditions like osteoporosis. Digestive system-friendly foods The digestive system slows down as the body ages, as the walls of the gastrointestinal tract thicken and digestive contractions that push waste along may slow down and become fewer. Foods rich in fiber can promote proper digestion by moving food through the digestive tract more easily. High-fiber foods also may help naturally reduce blood cholesterol levels. High-iron foods Without enough iron in the body, a person may feel tired and lethargic from a reduced production of hemoglobin, which carries oxygen in the blood from the lungs to the rest of the body. A lack of oxygen in body tissues from anemia can be serious, says the National Council for Aging Care. Tofu, spinach, lentils, pumpkin seeds, and fortified breads and cereals are high in iron.

to pre-diabetes, metabolic syndrome and type 2 diabetes. Many people with these conditions have a hard time losing weight. Avoiding added sugars and extra carbohydrates could help. Practice portion control A 60-year-old can’t eat the same way he or she did at age 30 or 40. Nutritionists say that with every decade that passes people generally need about 100 fewer calories a day to maintain their weights. Cutting calories slowly and steadily helps people maintain healthy weights, especially when

they couple this with exercise. Avoiding malnutritionrelated weight loss Malnutrition is a common component in unintentional weight loss in aging populations. Reduction in senses of smell and taste, smaller appetites and lack of desire to make meals can contribute to malnutrition and weight loss. Underlying health problems also may lead to unwanted and unhealthy weight loss. Tracking weight loss and getting sufficient nutrients is vital to aging adults’ overall health.

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