2021 Fall Healthy Living

Fall Issue

HEALTHY utlook

Real People. Real Life.

Amazing Benefits to seniors having pets

Herbs & Spices

can promote healthy hearts

Make Healthy Habits

part of your daily routine

Marysville • Arlington • Smokey Point • Quil Ceda Village • Tulalip A Special Supplement to the North County Outlook, September 2021

North County Outlook • September 29, 2021

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Amazing benefits to seniors having pets

5

The risks of an overly sedentary lifestyle

6

Herbs & spices can promote healthy hearts

7

Effective exercises to help seniors stay active

8

Make healthy habits part of your daily routine

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Exercising safely after recovering from COVID-19

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

utlook

Real People. Real Life.

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September 29, 2021 • North County Outlook

FIGHT THE CIGARETTE

CRAVING

Remember, a single craving usually only lasts 5-10 minutes

Be prepared for when a craving hits

Amazing benefits to seniors having pets

Keep substitutes nearby: hard candy sugar free gum sunflower seeds carrots apples grapes Drink a cold glass of water

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Owning a pet can be especially beneficial for seniors.

P

ets bring much joy to the lives they touch. So it should come as no surprise that the 2019-2020 National Pet Owners Survey, which was conducted by the American Pet Products Association, found that about 85 million families in the United States own a pet. In Canada, 7.5 million households are home to companion animals, states the PetBacker blog.

Pets offer companionship and unconditional love.

While they are fitting for any family, seniors may find that having a pet is especially beneficial. The organization A Place for Mom, which helps match families with

senior living residences, says pets provide a comfort system that produces measurable health results.

Caring for pets and being around them can produce a chemical chain reaction in the brain that may help to lower stress hormones while also increasing production of the feel-good hormone serotonin.

“It gives them a purpose and sense of responsibility that may have been waning in recent years,” said Crystal Chiechi, outreach manager for Purrfect Pals, which is based in Arlington.

This is not the only health benefit pets may See PETS on page 10

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North County Outlook • September 29, 2021

There are many ways to reduce the amount of time you spend sitting which will help reduce the risks of an overly sedentary lifestyle.

The risks of an overly sedentary lifestyle

H

ealth experts call it “sitting disease.”

It refers to when people spend more of their time behind a desk or the steering wheel of a car or planted in front of a television than they do engaging in physical activity. According to the American Heart Association, sedentary jobs have increased by 83 percent since 1950, and technology has reduced many people’s need to get up and move. Inactivity is taking a considerable toll on public health.

“Sixty percent of U.S.

adults don’t get enough exercise,” said Jami Pratt, a health coach with Ideal Wellness that has an office in Smokey Point.

The Mayo Clinic advises that research has linked sedentary behavior to a host of health concerns, and found those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of fatality linked to obesity and smoking.

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September 29, 2021 • North County Outlook

Herbs & spices can promote healthy hearts

A

nutritious diet is a key component of a healthy lifestyle.

When paired with regular physical activity, a nutritious diet can help people dramatically reduce their risk for various diseases, including heart disease.

According to the World Health Organization, heart disease and stroke claim more lives each year than any other disease, annually accounting for roughly 15 percent of all deaths across the globe. Many deaths caused by heart disease can be prevented, and eating a healthy diet is

a great preventive measure that anyone can take.

“Any herb you are going to cook with is important,” said Michelle Smith, CEO of Sensibly Sprouted, which is a nutrition practice that has an office in Smokey Point.

Though some people may associate healthy diets with bland foods that lack flavor, people can incorporate various hearthealthy herbs and spices into their favorite dishes to make them more nutritious and flavorful. n Garlic: Garlic has long since earned its place See HERBS on page 12

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Garlic is just one of the many herbs and spices that help improve a healthy diet.

North County Outlook • September 29, 2021

7

Effective exercises to help seniors stay active

L

osing interest in an exercise regimen is a situation many fitness enthusiasts have confronted at one point or another. Overcoming a stale workout routine can be simple for young athletes, whose bodies can typically handle a wide range of physical activities. That flexibility allows younger athletes the chance to pursue any number of physical activities when their existing fitness regimens grow stale.

But what about seniors who have grown tired of their workouts?

Even seniors who have lived active lifestyles since they were youngsters are likely to encounter certain physical limitations associated with aging.

According to the Centers for Disease Control and Prevention, the likelihood of dealing with one or more physical limitations increases with age. CDC data indicates that 8 percent of adults between

the ages of 50 and 59 have three or more physical limitations. That figure rises to 27 percent among adults age 80 and over.

Physical limitations may be a part of aging for many people, but such obstacles need not limit seniors looking to banish boredom from their workout routines.

In fact, many seniors can successfully engage in a variety of exercises that benefit their bodies and are unlikely to grow stale.

“It’s able to keep them mobile and independent,” said Carrol Bailey, health and well-being director of the Marysville YMCA. “It helps combat depression, isolation and loneliness. It gives them a purpose.” n Water aerobics: Sometimes referred to as “aqua aerobics,” water aerobics may involve jogging in the water, leg lifts, arm curls, and other activities that can safely be performed in a pool. The YMCA notes that water aerobics exercises are low

Choosing the right exercises will help ensure that seniors can stay active and healthy.

impact, which can make them ideal for seniors with bone and joint issues like arthritis.

Bailey said water-based exercises, hands-down, is one of the best exercises seniors can perform. It helps with balance and mobility issues.

“Water is a fantastic way to get a good workout and not have to worry about joint issues,” Bailey said.

The movement of the water creates resistance when people are in the water. n Resistance band

workouts: Resistance band workouts can be especially useful for seniors who spend a lot of time at home. Resistance bands are inexpensive and don’t take up a lot of space, making them ideal for people who like to exercise at home but don’t have much space. Resistance bands can be used to strengthen muscles in various parts of the body, including the legs, arms and back. Resistance bands can See EXERCISES on page 13

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September 29, 2021 • North County Outlook

Make healthy habits part of your daily routine

A

person’s habits can have a strong impact on his or her overall health. Unhealthy habits like smoking and living a sedentary lifestyle can increase a person’s risk for various conditions and diseases. On the flip side, healthy habits like eating a nutritious diet and getting enough sleep can bolster a person’s immune system and reduce his or her risk for various ailments.

Some healthy habits, like daily exercise, can be time-consuming. Busy adults may not have time to exercise vigorously each day, though the U.S. Department of Health and Human Services urges men and women to find time for at least 150 minutes of moderate-intensity aerobic activity each week. But not all healthy habits take up time. In fact, adults can incorporate various healthy practices into their daily routines without skipping a beat.

n Drink more water.

The Centers for Disease Control and Prevention notes that water helps the body maintain a normal temperature, lubricates and cushions joints, protects the spinal cord and other sensitive tissues, and helps to rid the body of waste through urination, perspiration and bowel movements. Adults who are thirsty can choose water over soda or other sugary beverages. The CDC notes that sugary beverages like soda and sports drinks contain calories but little nutritional value, making water a healthier way for people to quench their thirst.

“Most people are dehydrated,” said Jami Pratt, health coach for Ideal Wellness, which has an office in Smokey Point.

She recommends drinking 80 ounces of water a day.

She said people should drink plain water or maybe something with electrolytes and zero calories and avoid

Going for a walk is just one of the many healthy habits you can add to your daily routine.

promote weight loss. n Go for daily walks.

Walking benefits the body in myriad ways. For

drinks with sugar.

“Just make sure you’re limiting caffeine,” Pratt said.

She added enough water will help with digestion, improve blood pressure and

See HABITS on page 14

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North County Outlook • September 29, 2021

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Exercising safely after recovering from COVID-19

T

he number of people who have been infected by the novel coronavirus COVID-19 is difficult to determine, as millions of people may have had the virus but been asymptomatic. But as of April 2021, the Center for Systems Science and Engineering at Johns Hopkins University reported that more than 31 million people in the United States have had confirmed coronavirus infections and thousands of new cases are reported daily nationwide.

Even though COVID19 is widespread and highly contagious, the silver lining is that a very high percentage of people recover from the disease.

WebMD says that recovery rates fluctuate between 97 and 99.75 percent.

However, COVID-19 can affect various parts of the body and produce longlasting side effects.

A study from the Korea Disease Control and Prevention Agency found that 91 percent of people who recovered from COVID-19 reported at least one long-lasting symptom, and fatigue and trouble concentrating were the most common. Individuals who have recovered from the illness and want to get back to their daily activities, including exercising, may need to be especially careful.

Health experts

91% of people who recovered from COVID-19 reported at least one long-lasting symptom, and fatigue and trouble concentrating were the most common. recommend a slow, phased approach to resuming exercise after recovering from COVID-19. It’s also worth noting that it may take some time to regain pre-illness fitness levels, so individuals are urged to go easy on themselves if they cannot meet certain milestones.

David Salman, Ph.D., a clinical fellow in primary care at the Imperial College London, was lead author of a report published in the British Medical Journal that aimed to answer questions about returning to exercise. One of his recommendations is to wait for seven days after major symptoms have stopped before beginning to slowly build up physical activity.

One should start with light-intensity exercises, such as walking or yoga.

Gradually, more challenging activities, including brisk walking, swimming or light resistance training, can be introduced. Each phase should be maintained for at

With the proper care and precautions you can safely exercise after recovering from COVID-19.

least seven days.

People should be mindful of getting out of breath or feeling too fatigued by exercise. If this occurs, they should move back a phase until exercise feels comfortable. Pay attention to body cues while doing normal daily activities, as these can help determine if you need to rest.

The University of Colorado Boulder Health and Wellness Services says exercise should not continue if people experience chest pain, difficulty breathing, shortness of breath, abnormal heartbeats, or lightheadedness.

Individuals are urged to consult with their doctors if these symptoms appear.

Within a few weeks of infection, many people with mild cases of COVID19 can typically be back to their normal fitness routines, says Anthony S. Lubinsky, MD, clinical associate professor at New York University Grossman School of Medicine. But slow and steady is the key to getting there.

COVID-19 has affected millions of people. With time and guidance, most people who contracted COVID-19 can return to their pre-illness levels of physical activity.

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September 29, 2021 • North County Outlook

PETS Continued from page 4

provide. A recent study from the Mayo Clinic, which looked at 1,800 people between the ages of 25 and 64 who had healthy hearts, found that nearly half owned a dog. Having a dog was likely to spur heart-healthy behaviors, like exercising with the pet, eating well and having ideal blood sugar levels.

Pets also provide emotional support and companionship that can help seniors, including those who may be divorced or widowed, feel more secure and happy. The

National Poll on Healthy Aging found that, among respondents who had pets, 88 percent said their pets helped them enjoy life, and 86 percent said their pets made them feel loved.

Having a pet might help encourage more visits from family. “It’s a good way to lure the grandchildren,” Chiechi said, adding a pet will provide companionship for a senior and will help reduce depression and feelings of loneliness.

Purrfect Pals tries to pair seniors with older pets because they are more emotionally mature. “What you see is what you get,” Chiechi said.

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adopting a pet can explore the many benefits of doing so. Some of those benefits include: n Reduced pain: A 2012 study published in Pain Magazine found therapy dogs provided “significant reduction in pain and emotional distress for chronic pain patients.” n Feeling of purpose: Caring for an animal not only stimulates physical activity, but it also can give seniors a reason to get up and go, which equates to a feeling of purpose. n Altered focus: Having a pet can help seniors focus on something other than physical or mental health issues and preoccupations about loss or aging, according to New York-based psychologist Penny B. Donnenfeld. n Increased physical activity: Pets require care, and that interaction can get seniors moving more than if they didn’t have a pet. n Improved health: Ongoing research from Harvard Medical School has found dog owners have lower blood pressure, healthier cholesterol levels and lower risk of heart disease than those who don’t own a dog. n Stick to routine: Caring for pets helps seniors maintain a routine. Having structure after retirement can be important to ward off risk of depression. Staying on top of feeding, grooming and other pet needs also

can help prevent cognitive decline.

Chiechi said seniors should develop a plan before they pass away about where their pet should go. That plan should be kept with the estate paperwork.

Purrfect Pals has been taking care of cats in north Snohomish County since 1988. “We like to eventually place them in homes, but they will have a home for as long as they need us,” Chiechi said.

Pets bring many benefits to their owners’ lives, and they may be the perfect remedy for seniors looking for a friend and purpose.

For more information about Purrfect Pals, go to www.purrfectpals.org.

Other pet adoption agencies in the area include: n The NOAH Center based in Stanwood is dedicated to stopping the euthanasia of healthy, adoptable and treatable homeless dogs. Go to www.thenoahcenter.org or call 360-629-7055 for more information. n Everett Animal Shelter – go to www. everettwa.gov/161/adopt-apet for more information or to make an appointment to adopt a pet. n PAWS, based in Lynnwood and focused on helping dogs, cats and wild animals, offers pet adoption services. Go to www.paws.org for more information.

North County Outlook • September 29, 2021

RISKS Continued from page 5

excess body fat all can be attributed to inactivity.

Pratt added that a sedentary lifestyle also leads to muscle and bone degeneration, higher inflammation and an overall lower quality of life.

In addition, a sedentary lifestyle can significantly increase a person’s risk for various types of cancer. A German meta-analysis of 43 studies involving four million people indicated those who sit the most have higher propensities to develop colon cancer, endometrial cancer and lung cancer.

“Weight gain, depression and anxiety go hand in hand,” Pratt said.

People should be aware how they are feeling, especially if they aren’t feeling

like their normal selves. Realizing energy is low is a good indicator that a doctor’s check-up would be needed.

Johns Hopkins Medical Center says research shows that high levels of exercise at some point in the day can lessen some risk, but it’s not entirely effective if most of the rest of the day a person is inactive. Risk for cardiovascular disease increases significantly for people who spend 10 hours or more sitting each day.

Various medical organizations recommend individuals get up and move at any opportunity to help reduce risks of inactivity.

The Mayo Clinic recommends the following strategies to reduce the amount of time you spend sitting. n Stand while talking on the phone or watching television. n Invest in a standing desk. n Get up from sitting every 30

11

minutes. n Walk at lunch or during meetings.

Sedentary lifestyles can affect health in many negative ways. But there are various ways to get up and go over the course of a typical day.

Pratt suggested some simple strategies to get active. On simple solution is to get up and “do some chores.”

She said people can search the Internet and YouTube to find exercise programs that can be completed inside the home.

“There are so many different programs out there for different workouts,” Pratt said.

There are signs that indicate a problem including weight gain, especially during the lockdown.

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September 29, 2021 • North County Outlook

HERBS Continued from page 6

on the kitchen spice rack.

However, botanically, garlic is neither an herb or a spice but a vegetable.

Regardless of how it’s classified, garlic is loaded with flavor and can be used to improve just about any recipe, all the while benefiting heart health.

“Garlic has the ability to actually lower our blood pressure,” Smith said.

“Garlic is one of those spices that have been studied extensively.”

The United States-based health services provider Mercy Health notes that garlic can help lower blood

pressure and reduce bad cholesterol levels.

Smith said the best way to get the benefits of garlic is eating it raw.

“It’s actually a great tool in your arsenal,” Smith said. n Cayenne pepper: Few ingredients may change a recipe as quickly as cayenne pepper. The addition of cayenne pepper can instantly make dishes spicier. But cayenne pepper brings more than a little extra kick to the dinner table.

“Cayenne is known for its ability to improve circulation and improve blood flow,” Smith said of the spice’s ability to promote proper circulation.

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that capsaicin, the active ingredient in cayenne pepper, can provide a host of health benefits. One such study published in the British Journal of Nutrition found that adding capsaicin to a high-carbohydrate breakfast significantly reduces hunger and the desire to eat before lunch.

Eating less can help people more effectively control their body weight, which in turn reduces their risk for heart disease. n Turmeric: Garlic and even cayenne pepper may already be staples in many people’s kitchens, but that’s not necessarily so with turmeric. A yellow spice often used when preparing Indian foods, turmeric has anti-inflammatory properties thanks to curcumin, the part of turmeric responsible for giving it its yellow color.

Experts acknowledge that turmeric needs to be studied more to definitively conclude its effects on heart health, but WebMD notes that one small study indicated that turmeric can help ward off heart attacks in people who have had bypass surgery.

The spice “helps improve function and health of blood vessels,” Smith said. n Coriander: A popular herb used across the globe, coriander is sometimes mistaken for cilantro.

Though the two come from the same plant, cilantro refers to the leaves and stems of the coriander plant, while the coriander in recipes typically refers

____

“

Garlic has the ability to actually lower our blood pressure. Garlic is one of those spices that have been studied extensively.

____

Michelle Smith

”

to the seeds of that plant.

Mercy Health notes that coriander seeds may help reduce bad cholesterol and high blood pressure, both of which are significant risk factors for heart disease.

Smith added coriander is an anti-inflammatory and an antioxidant.

In addition to the direct benefits of using herbs, spices and herbs help by reducing people’s reliance on salt in their diet, which is tied to an increase in blood pressure. “High sodium has a direct correlation with high blood pressure,” Smith said.

She encourages people to only stock the herbs they plan to add into their meals.

“Make sure herbs in cabinets are not older than six months,” Smith said.

Any older than that the mix of light and air oxidizes herbs and they lose their phytonutrients.

Heart-healthy herbs and spices can be added to various recipes, proving that nutritious meals need not be void of flavor.

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North County Outlook • September 29, 2021

EXERCISES Continued from page 7

be pulled or pushed in any direction, which allows for more versatility in a workout than weight machines and dumbbells. That versatility allows seniors to spice up their workout regimens when things get a little stale.

Bailey said resistance bands are a good option for people who have arthritis or grip issues because bands can be wrapped around the hands. n Pilates: Pilates is another low-impact exercise that can be ideal for seniors with bone and joint issues. According to SilverSneakers®, a community fitness program for seniors that promotes living through physical and social engagement, pilates can help seniors build overall strength, stability and coordination.

SilverSneakers® even notes that seniors can experience improvements in strength and stability by committing to as little as 10 to 15 minutes of daily

pilates exercises.

Bailey said pilates might not be an option for every senior because the exercises are floor based.

She added the Marysville YMCA’s Barre classes are an option. The class is a fusion of strength training, ballet, yoga and pilates and can be adjusted to fit a variety of needs. Bailey said the Barre class works the full body and helps with functional movement, which helps seniors continue performing everyday activities. n Strength training: Seniors on the lookout for something more challenging than a daily walk around the neighborhood should not overlook the benefits of strength training. The CDC notes that seniors who participate in strength training can stimulate the growth of muscle and bone, thereby reducing their risk for osteoporosis and frailty.

In fact, the CDC notes that people with health concerns like arthritis or heart disease often benefit the most from exercise

regimens that include lifting weights a few times each week.

While the Barre class uses the body and light weights, strength training uses heavier weights to tear down muscle to build it back up. “You’re changing the shape of your muscles,” Bailey said.

Physical limitations are a part of aging. But seniors need not let such limitations relegate them to repetitive, boring workouts.

Taking a fitness class is also a great way to help build camaraderie and relationships with other people, Bailey said, which is a benefit to anyone who may feel isolated.

The classes help maintain functional movement that keeps seniors walking and independent and able to do such tasks as play with their grandchildren or complete chores around the house.

Signs seniors might need to get some help include feelings of loneliness, noticing they need help completing everyday chores, or feeling sad or depressed, Bailey said.

She encourages people to check out the Marysville YMCA website to learn more about the classes offered. That website is ymca-snoco.org/ourlocations/marysville-ymca/.

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September 29, 2021 • North County Outlook

HABITS Continued from page 8

example, the Harvard School of Public Health notes that women who walk 30 minutes per day can reduce their risk of stroke by 20 percent and potentially by 40 percent if they walk briskly. In addition, researchers at the University of Virginia Health System found that men between the ages of 71 and 93 who walked more than a quarter mile per day had half the incidence of dementia and Alzheimer’s disease as men who walked less. A 15-minute walk around the

neighborhood each morning coupled with a 15-minute walk after dinner can help adults dramatically improve their overall health.

“We just don’t want people to be sedentary,” Pratt said adding to get 20 minutes of out-of-breath cardio is recommended to help the body get used to high-energy cardio.

“Improving that is always a positive.” n Take the stairs.

Taking the stairs instead of the elevator can have a profound effect on overall health. According to Duke University, climbing just two flights of stairs combined per day can contribute to six pounds of weight loss

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over the course of a single year. In addition, a study from the North American Menopause Society found that stair climbing can help postmenopausal women reduce their risk for osteoporosis and help them lower their blood pressure. n Eat more greens.

Eating more greens is another healthy habit that doesn’t require a major overhaul of an individual’s lifestyle.

The U.S. Department of Agriculture notes that dark green leafy vegetables, such as spinach, are rich in vitamins A,C, E, and K. The Mayo Clinic notes that vitamin E alone can help people maintain their vision and promote a healthy reproductive system while also improving the health of the blood, brain and skin.

The USDA also notes that green vegetables contain very little carbohydrates, sodium and cholesterol.

Adults won’t have to reinvent the dietary wheel to incorporate more greens into their diets, and the results of doing so can have a significant, positive effect

____

“

These changes alone will lead toward a healthier body and a healthier mind.

____

Jami Pratt

”

on their overall health.

She encourages people to consider a ketosis diet, which limits the amount of sugars and carbs, moderate consumption of protein and lower fats to help with weight loss.

Eat more fibrous veggies, whole foods, and lean proteins. Get eight hours of sleep a night and take a multivitamin and omega supplement.

“These changes alone will lead toward a healthier body and healthier mindset,” Pratt said.

The right habits can help people live healthier lives, and such habits need not require any major life changes.

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North County Outlook • September 29, 2021

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September 29, 2021 • North County Outlook