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Real People. Real Life.

HEALTHY Learn the benefits of High Intensity Interval Training

Use Simple Strategies to Control Appetite How to Overcome Workout Boredom

Marysville • Arlington • Smokey Point • Quil Ceda Village • Tulalip A Special Supplement to the North County Outlook, April 2019

North County Outlook • April 24, 2019 HEALTHY


The benefits of High Intensity Interval Training

6 Strategies to help you

control your appetite


Tips to help you overcome workout boredom


Sleep is important for children’s health


Diet, exercise need to change as you age

9 10 12 14 15 16

Health boosters you may have in your home Strategies to help you manage stress Topics to discuss before going under the knife Understanding depression and its triggers and symptoms Strategies to keep weight off once it is gone Healthy habits help improve life expectancy

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April 24, 2019 • North County Outlook

The benefits of High Intensity Interval Training


any new programs are available at fitness centers that allow fitness-minded individuals to test their mettle. Recently, one of the more popular fitness regimens is HIIT, and it’s probably available at a fitness center near you. HIIT is an acronym for High Intensity Interval Training. The American College of Sports Medicine says HIIT held steady among the top fitness trends for 2017. The crux of HIIT is sustained, intense exercise followed by active recovery periods.

“It’s different movements that gets you out of breath quickly,” said Jessica Johnston, owner of Rain City Fitness based in Arlington. “We want them to get the biggest bang for their buck.” WebMD says that HIIT can be used with any type of cardio workout, including rowing, jumping rope, stair climbing, and more. “Anything that gets your heart rate up,” Johnston said. “You burn more calories in a shorter period of time.” Many gyms also build See HIIT on page 17

HIIT is a popular fitness regimen that is available at many fitness centers in the area.


North County Outlook • April 24, 2019 HEALTHY

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Getting adequate sleep is very important for children’s health.

Sleep is important for children’s health


dequate sleep is important for children’s health, states the American Academy of Pediatrics. Quality sleep is just as important as well-visits and protective immunizations. “It is essential for optimal health in children,” said Dr. Lizette Antig, a pediatrician who works at Cascade Valley Hospital in Arlington. She said healthy sleep habits improve children’s mental and physical health, improves attention spans, and helps maximize learning. Antig said as a child ages, the less amount of sleep they need. Teenagers

still need between eight and 10 hours of sleep per night. The American Academy of Pediatrics offers the following sleep guidelines for children to promote optimal health: n Infants from 4 months to one year should sleep 12-to-16 hours, including naps, per 24 hours. n Children 1 to 2 years old should sleep 11 to 14 hours, including naps, per 24 hours. n Children 3 to 5 years old should sleep 10 to 13 hours, including naps, per 24 hours. n Children 6 to 12 See SLEEP on page 18

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April 24, 2019 • North County Outlook

Strategies to help you control your appetite


unger can be a formidable foe, especially for people attempting to lose weight. When hunger strikes, various appetite-control strategies can help people avoid overeating or eating during those times when boredom is more to blame than an empty belly. Drink water: Perhaps the best, and least expensive, way to control appetite and ensure you don’t overeat is to drink more water. A 2010 study funded by the Institute for Public Health and Water Research that included 48 adults between the ages

of 55 and 75 found that people who drank two eight-ounce glasses of water right before a meal consumed 75 to 90 fewer calories during the ensuing meal than study participants who did not consume water prior to their meals. Over the course of 12 weeks, participants who drank water before meals three times per day lost roughly five pounds more than those who did not increase their water intake. “One thing they can do is to make sure they are not thirsty,” said Emily See APPETITE on page 19

There are a variety of simple ways, such as eating fiberrich vegetables, for you to control your appetite.

North County Outlook • April 24, 2019 HEALTHY




April 24, 2019 • North County Outlook

Diet, exercise need to change as you age


aintaining a healthy weight is important at any age. But avoiding being overweight or obese can be particularly crucial for seniors, considering many illnesses are tied to body weight. Maintaining a healthy immune system also can require eating a balanced, nutritionally sound diet. The Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach. Caloric intake should be reduced because individuals are generally moving around less, have less muscle and their metabolic rates decline. “A lot of people find that they can reduce their overall intake as they age,” said Marilyn Enright, outreach and wellness coordinator with the Stillaguamish Senior Center. People who find that they are having trouble

losing weight in their 50s and older may be basing weight-loss goals on calorie recommendations for younger people. One challenging thing about eating less overall is supplementing with more nutrient-rich foods. The biggest challenge for many is that as the food they eat is reduced, they have to make sure that the remaining food isn’t just “junk food” said Enright. “You have to make sure that the food you are eating is meeting your nutritional needs,” she said. Older bodies still require similar amounts of protein, vitamins and minerals as younger ones, but older men and women must balance that need with their need to consume less calories. Consuming more fruits, vegetables and lean protein sources, including beans, and choosing whole grains over refined starchy foods can be the key. Watch what you drink as well. Soft drinks and other

Avoiding being overweight or obese can be particularly important for seniors.

sugary beverages may be packed with calories you don’t need. Choose unsweetened beverages and opt for water as much as possible. Protect yourself against dehydration, which can be harder to detect as you get older. In addition to modifying food and beverage choices and reducing their calorie

intake, seniors should continue to exercise. Healthy eating paired with moderate exercise remains one of the best combinations for healthy weight loss or weight maintenance. “All the studies are showing how getting active is important,” said Enright. See AGE on page 20

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North County Outlook • April 24, 2019 HEALTHY


Health boosters you may have in your home


any people desire to be healthier, and sales of nutritional supplements reflect such desires. A report by Packaged Facts titled “Nutritional Supplements in the U.S.,” says supplement sales reached $11.5 billion in 2012 and have been climbing ever since. In addition to an increase in supplement use, gym memberships also have increased. IBIS World’s “Gym, Health & Fitness Clubs” market research report indicates the number of gym memberships have increased in the last several years as consumers have become more health-conscious. While these avenues to health certainly can be beneficial, individuals can also turn to many health boosters they may have in their own homes to help them achieve their goals of living healthier lifestyles. Lemon water: Lemon water is now being touted as a beneficial addition to one’s daily diet. Lemon water can help reduce acidity in the body, including removing uric acid, a main cause of inflammation. Lemons contain pectin fiber, which can aid in weight loss by helping to fight hunger pangs. Lemons also contain a load of vitamin C, which can give the immune system a boost.

Yogurt is one of the health boosters that you might already have in your home.

Yogurt: Probiotic pills can help return healthy bacteria to the digestive system, but so can eating yogurt regularly. “Plain Greek yogurt has probably the best source of probiotics in them,” said Roger Miller, owner of Arlington Health Foods. Yogurts that are sweetened or have fruit in them may not have probiotics. “Probiotics are sensitive to how they’re handled.” Probiotics can help with stomach

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health and issues. “They’re really good for the gut bacteria. We have lots of bacteria, good and bad, and probiotics help keep the area under control, help with digestion and helps the immune systems in your gut,” said Miller. Bicycle: Dust off that bicycle that has been hiding in your garage. See BOOSTERS on page 21



April 24, 2019 • North County Outlook

Strategies to help you manage stress


tress is an issue that knows no geographical boundaries. The Regus Group reports that stress levels in the workplace are rising, with six in 10 workers in major global economies experiencing increased workplace stress. Workers forced to take on too much work or those tasked with performing jobs beyond their abilities might not be able to do much to quell those demands. “When the body is under prolonged stress, it’s susceptible to more illness,” said Conner Cress, a therapist at Marysville-based 3rd Street Therapies. However, people can employ various strategies to manage their stress. Cress has a number of “go-to” strategies to manage stress, which

includes sleep, better hygiene and exercise. “Exercise helps work out the body’s stressors,” Cress said. “I would encourage people to find something that works for them.” Exercise engages the energy that stores up in the body and releases chemicals that help balance out neurotransmitters to better regulate the body. Embrace planning: A 2011 survey from psychologist Robert Epstein asked more than 3,000 participants in 30 countries which stress management technique was most effective at helping them overcome their stress. Epstein discovered that participants felt planning was the most

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North County Outlook • April 24, 2019 HEALTHY


Tips to help you overcome workout boredom


ven the most ardent fitness enthusiasts sometimes lack the motivation to exercise. Various factors, including boredom with a fitness regimen, can affect one’s motivation to hit the gym. “Staying motivated is key to what we do,” said Suzanne Barrett, Healthy Living Coordinator and Group Exercise Instructor at the Marysville YMCA located on 60th Drive. Boredom with a workout can sometimes be overcome by an especially effective workout. But for those instances when

boredom is difficult to overcome, men and women who want to stay in shape can try these strategies. With spring in full bloom, Barrett encourages people exercise outside. It’s also a good time to alter the workout and look at different ways to incorporate an accountability challenge such as training to run a 5K. “When people start to explore different ways to exercise, it re-energizes them,” Barrett said. To help with the workout, See BOREDOM on page 23

Overcoming workout boredom is essential to get the most out of your fitness regimen.



April 24, 2019 • North County Outlook

Topics to discuss before going under the knife


any people will find themselves on a surgeon’s table at one point or another. Professional athletes who get injured frequently and, of course, surgeons may be accustomed to the surgical wings of hospitals, but the general public has no such familiarity. Perhaps due to that lack of familiarity, many people are nervous before an impending surgery. “It’s good for patients to have a good understanding. What are the benefits and how do they outweigh risks,” said Joe Drosdeck, general surgeon working at

the Everett Clinic. To help foster that understanding, patients should ask the right questions before the scheduled surgery. People should discuss if there are any alternatives to surgery and, if no viable alternative is possible, then the surgeon should work to reassure a patient about the need for surgery. It’s important to talk with the surgeon about the length of the surgery and the approach they will take. Pain might be a See TOPICS on page 24

There are a number of topics patients should discuss with their doctor before going under the knife.

Did you know?


ut biome, also called microbiome, gut microbiota or gastrointestinal microbiota, is a community of microorganisms (bacteria, fungi, viruses, and other microscopic things) that reside in the human stomach and intestines. Many of these microbes live in a portion of the large intestines called the cecum. In humans, the gut biome has the largest number of bacteria and the greatest number of species compared to other areas of the body. Medical News Today says tens of trillions of microorganisms live in the gut, with at least 1,000 species of bacteria. Two-thirds of the gut biome is unique to each individual. Many medical professionals believe that the gut biome is crucial to personal health. Healthline says the microorganisms living there can be extremely important to the immune system, heart health, weight, and many other aspects of healthy living. New research suggests that the gut microbiome may affect the central nervous system and affect brain function. It also controls how the immune system works, communicating with immune cells to fire up the body to respond to infection. Gut bacteria are known to aid in the production of certain vitamins, like vitamins B and K, which play a major role in immune function. Antibiotics can impact the diversity of gut flora and affect the microbiome. According to the American Society for Microbiology, only one week of antibiotics can change the makeup of the gut microbiota for up to a year. Therefore, they should be used sparingly and only when medically necessary.

North County Outlook • April 24, 2019 HEALTHY




April 24, 2019 • North County Outlook

Understanding depression and its triggers and symptoms


any people periodically have bad days when they just seem to be in a bad mood. When a bad mood isn’t short-lived, this might be a potential indicator of depression. Depression is a common mental disorder that, according to the World Health Organization, affects more than 300 million people across the globe. The WHO notes that despite the fact that there are known and highly effective treatments for depression, fewer than half of those suffering from depression receive such treatments. Furthermore, in many countries, fewer than 10 percent of people with depression receive treatment. Learning about depression and how to recognize its symptoms may compel people battling it to seek treatment for this very common and treatable disorder.

Why do I have depression?

Everyone has a bad day here or there, but people with depression may wonder why theirs are more than just a bad day. The WHO notes that depression is a byproduct of a complex interaction of social, psychological and biological factors. Exposure to adverse life events, such as unemployment, the death of a loved one or psychological trauma, can increase peoples’ risk of developing depression. Depression also may be caused by physical conditions.

What are the symptoms of depression?

The Mayo Clinic notes that one in 10 people whose depression goes untreated commit suicide. That only highlights the importance of recognizing the symptoms of depression and acting once any have been identified or suspected. Symptoms can include: • Difficulty concentrating, remembering details and making decisions • Fatigue • Feelings of guilt, worthlessness and helplessness • Pessimism and hopelessness • Insomnia, early-morning wakefulness or sleeping too much • Irritability • Restlessness • Loss of interest in things once deemed pleasurable, including sex • Overeating or appetite loss • Aches, pains, headaches, or cramps that won’t go away • Digestive problems that don’t get better, even with treatment • Persistent sad, anxious or “empty” feelings • Suicidal thoughts or attempts Anyone who has exhibited any of the aforementioned symptoms or even those who haven’t but suspect they might be suffering from depression should visit a physician immediately. The WHO notes there are a variety of treatments available to people who have been diagnosed with depression, and doctors will determine which might be the best for each patient. To make that determination, doctors may inquire about the duration and severity of symptoms as well as family history and whether or not the patient has a history of drug or alcohol abuse. Depression is a common mental disorder that too often goes undiagnosed. Seeking help the moment symptoms are detected or suspected can help people overcome the disorder.

North County Outlook • April 24, 2019 HEALTHY


Strategies to keep weight off once it is gone


osing weight requires hard work and determination. Oftentimes, men and women hoping to lose weight must commit to healthier lifestyles than the ones they’ve grown accustomed to. That can be a big adjustment, and it’s important that men and women about to embark on their weight loss journeys recognize that keeping lost weight off can sometimes be as challenging as losing the weight. Some people are inspired to lose weight before their weddings,

while others may want to shed some pounds before beach season. While there’s no wrong reason for people who are overweight or obese to lose weight, people who tie their weight loss efforts to something as temporary as beach season may overlook the long-term benefits of maintaining healthy weights, unknowingly increasing their risk of putting weight back on after reaching their short-term goals. According to the Harvard T.H. Chan School of See WEIGHT on page 25

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Exercise, proper diet and maintaining a healthy body mass can help improve life expectancy.

Healthy habits help improve life expectancy


he song “Who Wants to Live Forever” appeared on the 1986 album “A Kind of Magic” by the rock band Queen. The song often sparks conversation about the potential benefits of immortality. Immortality may not be possible, but many people aspire to improve their chances to live a long and prosperous life. A study published in the journal Lancet analyzed data from the 2016 Global Burden of Diseases project to generate life expectancy predictions from 2017 to 2040 for most countries. The United States saw

the largest decline in ranking among highincome countries, as life expectancies in the United States are projected to fall from 43rd in 2016 to 64th by 2040, with an average life expectancy of 79.8. Life expectancy in the U.S. has dropped in each of the past two years, according to annual reports by the National Center for Health Statistics. But there may be hope for Americans yet. Doctors and scientists continually study the lifestyles of people who outlive their life expectancies. While See LIFE on page 26

North County Outlook • April 24, 2019 HEALTHY

HIIT Continued from page 4

programs around HIIT that may include “boot camp” workouts that utilize equipment or body weight exercises to burn calories. A typical HIIT training session lasts about 30 minutes. Workouts are performed at 80 to 90 percent of a person’s maximal heart rate, which is the number of times the heart will beat in a minute without overexerting itself. Recovery periods are not entirely rest. They tend to be shorter than active periods, and come in at around 40 to 50 percent of the maximal heart rate. The workout will alternate between the working and recovery periods. Johnston said that people shouldn’t exercise more than 60 seconds for a specific move. Johnston recommends a person

complete a HIIT workout three times a week for faster results. For those whose schedules are already jam-packed, HIIT can be a more efficient way of exercising for them. HIIT workouts can be effective at boosting metabolism and helping people burn calories faster. They also help to develop physical endurance. The science behind the workouts has to do with EPOC, or excess postexercise oxygen consumption. The fitness lifestyle resource Daily Burn says that HIIT will help burn more fat and calories than regular steady workouts because EPOC is an oxygen shortage in the body that occurs during the intense portions of the HIIT workouts. During recovery, the body will ask for more oxygen, creating an afterburn and a metabolic disturbance. The fitness guide Fitness Blender states that the intense

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training will result in the body burning calories at a higher rate for up to 48 to 72 hours after exercising. For people who are starting to exercise or who haven’t exercised for years, Johnston said they should “start slow and really listen to your body.” She added people should talk with their doctor and a fitness trainer before starting High Intensity Interval Training. Such consultations will help someone avoid injury. HIIT causes high demand on the heart and respiratory systems, so it’s essential to discuss the regimen with your doctor to find out if HIIT is a smart choice depending on your medical history. Johnston said that people starting HIIT at Rain City Fitness will take a cardiovascular test to set someone’s maximum heart rate and figure out a level of exercise where people will see benefits.



April 24, 2019 • North County Outlook

SLEEP Continued from page 5

should sleep 9 to 12 hours per 24 hours. n Teenagers 13 to 18 years old should sleep 8 to 10 hours per 24 hours. The Center for Pediatric Sleep Disorders at Boston Children’s Hospital says that children who are not getting enough sleep may experience difficulty learning new tasks. Antig offered several tips to help a baby get a good night sleep: n Babies should develop selfsoothing behavior. Place a baby in the crib when they are drowsy but still awake. n To help promote sleep, babies

should sleep in a dark, quiet and cool room. White noise at a low volume can also help. n Develop a routine, which will allow the body to prepare for sleep. “Having a routine helps the toddler and child know what to expect,” Antig said. Activities include taking a warm bath and taking time to read. A consistent, daily routine is key. For preschoolers to teenagers, she recommended that electronics should be kept out of the bedroom, which will improve sleep hygiene. That includes videos and the use of smartphones or tablets. Parents should reinforce proper sleep times for their children. She also highlighted several more suggestions from the American Academy of Pediatrics. Those suggestions include keeping babies

Did you know? F

at has a bad reputation. Many people hear the words “fat” or “fats” and immediately think the worst. Fats go by many names, including lipids, fatty acids, vegetable fats, animal fats, and oils. While some fats can be harmful when consumed in excess, many fats are actually helpful to the body. Educating oneself about the different types of fats can make for a more well-rounded diet. Saturated fats: These are solid at room temperature and tend to come from animal products and processed foods. A large intake of saturated fats can increase a person’s risk for cardiovascular disease and stroke.

Monounsaturated fats: This “healthy” fat may lower LDL cholesterol and keep HDL cholesterol at higher levels when saturated fats are held in check. Polyunsaturated fats: These fats also are considered good for cardiovascular health and are commonly known as the omega-3 and omega-6 fatty acids that are found in certain seeds, fatty fish and nuts.

Trans fats: Trans fats are synthetically manufactured by adding hydrogen to liquid vegetable oils to make them more solid. They are not good for a person’s health, but they have been widely used in the past because they tend to be stable and inexpensive and can improve the shelf life of processed products. It is important to distinguish between helpful and harmful fats so a body gets the healthy fuel it needs.

calm, provide time for daytime playtime, wait before a sleeping child calls out so they may go back to sleep on their own. Also, avoid having a child sleep in the same bed as a parent. It could be difficult for the child to sleep alone. A lack of sleep can increase the chance of developing a variety of health problems including diabetes and hypertension. Insufficient sleep can increase the chance of a child harming themselves as well as increase suicidal thoughts. A child may develop insomnia or can become resistant to sleep, if parents don’t reinforce a sleep routine, Antig said. She also said that developing good sleep habits when a child is young will lead to healthy benefits in the future.

North County Outlook • April 24, 2019 HEALTHY


preventing them from overeating. “A lot of people will confuse cravings for hunger,” Countryman said, adding those cravings come in waves. “If they can ride it out, they will get better.” She said that if people think they’re having a craving, then they should eat something they don’t like. Choose the right snacks: The right snacks can make it easier to eat more slowly. Instead of reaching for potato chips or pretzels, both of which can be eaten quickly and picked up by the handful, choose snacks that are both healthy and require a little work. When blood sugar is dropping, the brain thinks it’s hungry, Countryman said. She recommended people should limit intake of simple carbs and sugars such as breads, chips, pastas and cookies. She recommended eating lean proteins, nuts, nut butters, avocados and vegetables. Carrots dipped in hummus or baked tortilla chips with low-fat salsa or

Continued from page 6

Countryman, owner of Ideal Wellness, which has an office in Marysville. She added the body can confuse thirst for hunger and she recommends drinking eight ounces of water between meals. Countryman added that hotter drinks — teas, coffee or broth — tend to be more satiating and help suppress the appetite. Eat your vegetables: Fiber-rich vegetables produce feelings of fullness. By eating them before other portions of a meal, people can avoid overeating. Eat slowly: When a person eats, a series of signals are sent to the brain from digestive hormones secreted by the gastrointestinal tract. These signals produce a feeling of pleasure and satiety in the brain, but it can take awhile for the brain to receive them. By chewing slowly, people can give the signals more time to reach their brains, potentially

bean dip are low-calorie snacks that also require some work between bites. The time it takes to dip between bites affords more time for the digestive tract to release signals to the brain that you’re full. Reach for fiber first: Another way to conquer hunger without overeating is to reach for fiber before eating other parts of your meal. Vegetables are rich in fiber, but since veggies are often served as side dishes, many people tend to eat them only after they’ve eaten their main courses. That can contribute to overeating. Fiber fills you up, so by eating the highfiber portions of your meal first, you’re less likely


to overeat before your brain receives the signals that your stomach is full. Consider eating vegetables as an appetizer or, if the entire meal is served at once, clear your plate of vegetables before diving into the main course or other side dishes. Controlling appetite does not have to be a complex undertaking. In fact, some of the simplest strategies can be highly effective. Countryman said to always be mindful when eating and seek help when struggling to control your appetite. “It’s probably a good idea to reach out sooner rather than later,” Countryman said.

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April 24, 2019 • North County Outlook

AGE Continued from page 8

As people age it is important that they include exercise as part of a healthy lifestyle.

“It’s in the news a lot about how ‘sitting is the new smoking,’” she said. “Our exercise classes are getting more and more popular because aging adults are receiving that message too.” The goal is to consume fewer calories and expend more energy. While cardiovascular exercises can be a good way to get the heart pumping and stimulate your metabolic rate, as you age you should perform strengthtraining and weight-bearing exercises as well. Muscle mass naturally diminishes with age, and, according to the Mayo Clinic, if you avoid strength exercises you can eventually lose muscle and increase the percentage of fat in your body. Keeping your core fit and strong leads to better outcomes as well, said Enright. “It helps you avoid falling, which can have very negative impacts for older adults, as you know,” she said. Strength training also helps you develop stronger bones, which can help prevent fractures. In addition, as you gain muscle, your body will begin to burn calories more efficiently, making your time in and out of the

gym more productive. Disease risk increases for many different types of diseases the less exercise you get as you age. “There are many studies that connect exercise with preventing cognitive decline,” said Enright. “Exercise is important so that you’re caring for your system to prevent disease and also manage any diseases that you may have,” she said. Apart from diet and exercise, aging adults may need to consult with their doctors about whether they may need to take nutritional supplements to maintain their health. Your body may produce less stomach acid as you become older, making it more difficult to absorb vitamins from food, including vitamin B12 and vitamin D. Aging skin is less able to transform sunlight into vitamin D, which can affect the body’s ability to absorb calcium. Deficiencies in vitamins D and B12 and calcium can result in a number of health conditions. Routine blood work can help pinpoint whether you are deficient in any of the important nutrients. The body’s nutritional and fitness needs change as a person ages. Those uncertain about the lifestyle changes they will need to make should speak with their physicians.

North County Outlook • April 24, 2019 HEALTHY


y Zoe

say s, we do it all!

Dusting off that bicycle and going for a ride is an excellent form of exercise for people of all ages.

BOOSTERS Continued from page 9

Cycling is an excellent form of cardiovascular exercise, and riders can tailor their intensity levels to correlate to their ages and abilities. Many people find cycling an enjoyable form of activity because it gets them outside and often doesn’t feel like exercise. Fruits and vegetables: Produce offers many of the vitamins and minerals people look to supplements to provide. Including diverse fruit and vegetable choices can improve health in various ways, including providing a boost to the immune system. Honey: Honey is a valuable superfood that can boost overall health. In addition to soothing

sore throats, it can serve as an antibiotic and wound healer, provide allergy protection, increase calcium absorption, and provide a source of energy without the insulin spike associated with other forms of sugar. “Good, local, raw honey is the best way to go,” said Miller. “It can help prevent airborne allergies because it is taken from the same pollen that you are allergic to,” he said. “It can have the same effect treating those allergies, although you want to start with a very minute amount because you can still trigger the allergies.” Honey has natural abilities to kill bacteria and heal wounds as well. “Honey has a natural antibiotic in it, which is why honey never goes bad,” said Miller.

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April 24, 2019 • North County Outlook

STRESS Continued from page 10

effective way to manage their stress. Planning is essentially a proactive approach to managing stress and fighting it before it even starts. Smartphone apps make it easier than ever to schedule your time. Utilizing such apps or opting for the traditional route by using a day planner can be an effective way to manage stress. Another strategy is to consider “mindfulness,” where someone who is stressed out will take a moment for slow, deep breathing, Cress said. Such breathing might help slow the heart rate. “When your heart rate is up, it impacts your mind and brain,” Cress said. Practice cognitive reframing: Cognitive reframing is another effective stressmanagement technique that involves changing the way you look at something so your experience of it changes. Psychologists note that cognitive reframing is effective because the body’s stress response is triggered by perceived stress and not actual events. So by reframing the way you perceive a potentially stressful event, you can change your body’s response to it. This technique is most effective when people are mindful of their thoughts, particularly

those that might be negative or stress-inducing. Take breaks: A heavy workload may compel people to sit down at their desk and keep working until quitting time. However, that approach takes both a physical and emotional toll. Sitting for long periods of time without getting up not only increases a person’s risk for various diseases, but it also can contribute to something known as decision fatigue. Decision fatigue occurs when someone must make frequent decisions throughout the day. Without a break, people ability to reason becomes compromised, and they may end up making poor decisions or feeling less confident in their decisions, which may increase their stress levels. Frequent breaks, even if they’re just brief walks to get a glass of water, can help avoid both the physical and emotional effects of stress. If a stressed person is in a constant “fight or flight” state and it’s impacting relationships with friends and family, it’s time to seek professional help, Cress said. He said people shouldn’t look at such situations as being sick. “It’s more of a way to engage your story and to improve your relationship with yourself and others,” Cress said. Being able to talk about an issue helps bring it into cognition, which could lead to a positive engagement of those issues.



North County Outlook • April 24, 2019 HEALTHY

BOREDOM Continued from page 11

it might be a good time to add a workout buddy. Having someone to work out with will help with accountability, especially scheduling a time to exercise. It also provides a way to laugh and enjoy time with a friend. “It becomes a social interaction,� Barrett said. Bring the family along for a workout and get them involved in exercise. “When you bring in your family, then it becomes a lifestyle,� Barrett said. Join a sports league: A workout doesn’t have to be limited to the weight room or the cardiovascular area of your local gym. If your motivation to work out is waning, consider joining a competitive sports league. Many fitness facilities even offer adult sports leagues on their premises or at nearby parks for outdoor sports. Sports such as racquetball, soccer and boxing or mixed martial arts provide great

exercise and opportunities to meet other fitnessminded people. If games or competitions only take place once or twice a week, be sure to supplement your participation with more traditional workouts on off days. Take along your tablet: Many fitness facilities now include Wi-Fi internet access with the cost of a membership. People bored with their workouts can take advantage of this perk and take their tablets with them to the gym, watching a favorite television show or movie while burning calories during the cardiovascular portions of their workouts. This gives people bored with their fitness regimens something to look forward to, and the chance to catch up with a popular show might be all the motivation people need to get off the couch and exercise. Hitting a plateau in the workout regimen can cause the routine to seem boring. Barrett said a plateau marks a good time to examine the workout

regimen and look at alternatives that will lead to better results. Periodically change your regimen: It’s easy to get bored with a workout if you’re always doing the same repetitive exercises. Speak with a personal trainer at your gym and ask for some advice on how to switch things up and still meet your fitness goals. There’s more than one way to get fit, and periodically changing your exercise regimen can be a great way to shake things up and reinvigorate your interest in exercise. Set new goals: Boredom with a workout regimen sometimes creeps in because people have achieved their initial fitness goals and haven’t set new ones. Whether you have lost the amount of weight you set out to lose or can now squat as much as you set out to squat, set new goals so you have a new carrot dangling on the end of your stick. Barrett said that attending even one session with a fitness trainer will


When people start to explore different ways to exercise, it re-energizes them.


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help improve a workout. “I’d like to take it to the next level to be more challenging,� she said about helping patrons. She said it’s also a good idea to participate in programs offered at a fitness center. She highlighted Move More Month, which takes place throughout April at the Marysville branch of the YMCA. Nearly everyone encounters workout boredom at one point another. Various strategies can help you overcome such a malaise and reinvigorate your enthusiasm for exercising.

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April 24, 2019 • North County Outlook

TOPICS Continued from page 12

side effect of surgery. Knowing this in advance won’t raise alarm bells if patients are discharged and begin to experience pain upon arriving home. Ask surgeons if pain is a side effect of your surgery, and where that pain is likely to be felt and for how long. Many people are prescribed opioids to address pain after surgery, but such medications can be addictive. “It’s something I’m really forthcoming about — surgery hurts,” Drosdeck said. “It’s important to set some clear expectations. There will be pain, but it will be manageable.” As the country wrestles with an opioid epidemic, it’s important to have a discussion with doctors about the pain involved and how to manage that pain. Ask about opioid alternatives, as well as any non-prescription relaxation techniques or therapies that may help manage pain.

Patients need to ask how the surgery will effect the medications they are currently taking as well as any nutritional supplements, Drosdeck said. Drosdeck said it’s good to know if additional testing is needed and where the surgery is being performed. Is it at an outpatient facility or in a hospital? What is the timing of the surgery. Does it need to be performed immediately? Other subjects to discuss with a surgeon include: Anesthesia: Much of the fear people have in regard to surgery surrounds anesthesia. Few people want to be put completely under, but some surgeries may require that. General anesthesia affects the entire body, and this is the type administered during surgeries that require patients to be unconscious. Regional anesthesia affects a large area of the body, while local anesthesia only numbs a small part. Knowing which type of anesthesia will be administered during a surgery can prepare

patients and their families in advance, and may even calm nerves. Length of surgery: Patients and their families often want to know how long surgeries will last. Patients should discuss this with their physicians and surgeons, especially if family and friends will be in the waiting room while a surgery is performed. If surgeons note there’s a possibility that a surgery will be extended after it begins, patients should let family and friends know this, even if they don’t want to worry them. People in the waiting room will grow concerned and fearful, possibly unnecessarily, if a surgery is not completed within a certain amount of time. Blood clots: Pain is not the only potential side effect of surgery. Some surgeries can increase patients’ risk of developing deep vein thrombosis, a type of blood clot that can travel to the lungs and block blood flow. Sometimes referred to as DVT, deep vein thrombosis can be deadly, though it’s often treatable when caught

quickly. Certain factors, including age, whether or not you’re a smoker and a history of clots, can increase a person’s risk of developing DVT after surgery. Blood thinners may be prescribed as a precautionary measure. These are just a handful of topics to discuss with a physician prior to surgery. Patients should not hesitate to ask as many questions as they need to before going in for surgery. People need to talk to their surgeon about follow-up care. “Diet is a big thing,” Drosdeck said. Patients should also ask about wound care and what kind of activity restrictions they will have to follow. It’s also important to know when a patient can return to work, play sports and return to a normal schedule. Also ask about follow-up appointments and learn about what kind of rehabilitation is needed to recover from surgery and who to call for answers to any questions and concerns.

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North County Outlook • April 24, 2019 HEALTHY

WEIGHT Continued from page 15

Public Health, maintaining a healthy weight lowers a person’s risk of heart disease, stroke, diabetes, high blood pressure, and various cancers. Maintaining weight loss can be an uphill battle, but men and women can employ various strategies to ensure the weight they lose stays lost for years to come. Continue your weighins: Weigh-ins may seem like the enemy as men and women make their initial efforts toward losing weight. However, weighins gradually become something to look forward

to as pounds start to drop off. Routinely weigh yourself even after reaching your weight loss goals, as the scale can be just as motivational for people trying to maintain healthy weights as it is for people trying to lose weight. Accountability to yourself: Cheryl Guthrie, certified personal trainer at the Stillaguamish Athletic Club, said her top tips are accountability and consistency. Exercising with a trainer, a friend or a group to keep you accountable helps you keep exercising, she said. “I’ve been a fitness instructor and trainer for over 30 years and I have accountability set up in my own life. It’s huge - get a

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trainer, get a reliable friend, get into a support group or a fitness class where people get to know you, get someone who will be there when you want to give up,” she said. Maintain a consistent schedule: Keeping a consistent meal prep and exercise routine also helps keep off the pounds, said Guthrie. “Plan your week and be religious about those times,” she said. “Put the rest of your life around those set times or you will not be able to be consistent and if you are not consistent you will not reach your goals.” Stick to your diet: When trying to lose weight, adults often combine diet and exercise. That’s a great weight loss strategy, and it’s also a great way to maintain a healthy weight. Recognize that weight won’t stay off if you exercise but don’t eat right. Rather, maintaining a healthy weight over the long haul

requires both a healthy diet and regular exercise. Eat slowly: While it might not work for everyone, eating slowly has been linked to lower calorie consumption. A study from researchers at Texas Christian University found that participants who were instructed to take small bites, chew thoroughly and pause and put their spoons down between bites consumed, on average, 88 fewer calories per meal than participants who were told to take large bites, chew quickly and continue eating without putting their spoons down. Study participants who were overweight, however, ate just 58 fewer calories on average. Document your efforts. Whether it’s in a journal, on a blog or by emailing a loved one, documenting your efforts to maintain a healthy weight may provide the motivation you need to stay on course.



April 24, 2019 • North County Outlook

LIFE Continued from page 16

Drugs, alcohol and smoking are all things that have a negative impact on life expectancy.

Did you know? S moking has been linked to many different illnesses. It’s widely known that cigarette smoke can impact respiratory and cardiovascular health, but there may be a new reason to quit, particularly for those plagued by chronic inflammation. Researchers at Sweden’s Umea University, in collaboration with researchers in the United States, found that nicotine strongly activates immune cells to release DNA fibers decorated with pro-inflammatory molecules called neutrophil extracellular traps, or NETs. Continuous exposure to NETs can harm tissues and may explain why smokers are vulnerable to inflammatory diseases. NETs have been implicated in several inflammatory diseases, such as arthritis, cancer and small vessel vasculitis. This evidence presents yet another reason why people should quit smoking and avoid secondhand smoke, or never begin smoking at all.

genetics can play a role, so can following healthy habits, which have been identified to promote longevity. Don’t smoke: Many smokers have been told that smoking trims 10 years off their life expectancies, and that statement is corroborated by a study published in 2013 in The New England Journal of Medicine that tracked participants over a span of several years. The good news is people who quit before the age of 35 can usually regain those lost years. Avoid drug use: Accidental drug overdoses contributed to 63,600 deaths in the United States in 2016, according to the National Center for Health Statistics. Usage of prescription opioids and heroin has skyrocketed in recent years. Drug use also may exacerbate mental illnesses,



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potentially making drug users more vulnerable to suicide. Maintain healthy body mass: Moderate to vigorous exercise regimens and diets loaded with healthy foods can keep weight in check. Maintaining a healthy weight has a host of positive side effects, including reduced risk of dying from cardiovascular disease. Cardiovascular disease is a leading killer in North America. According to the National Center for Health Statistics, nearly four in 10 adults and 18.5 percent of children in the United States are obese. According to the 2015 Canadian Health Measures Survey, 30 percent of adults in Canada are obese and may require medical support to manage their disease. Limit alcohol consumption: Some evidence suggests that light drinking can be good for cardiovascular health. However, a paper published in the Lancet suggests every glass of wine or pint of beer over the daily recommended limit will cut half an hour from the expected lifespan of a 40-year-old. The paper says the risks are comparable to smoking. Simple, healthy and easy to follow lifestyle changes can help people increase their life expectancies.

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Healthy Living Spring 2019  

Healthy Living Spring 2019

Healthy Living Spring 2019  

Healthy Living Spring 2019