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a health & wellness guide

a health & wellness guide
Welcome to the first issue of Lifestyle for Health, a Health and Wellness Guide. This annual publication was
created to offer tips for a healthy lifestyle.
From recognizing the signs of mental illness for suicide prevention and warning signs for a heart attack, to
choosing the right care for a loved one - this issue is to provide encouragement for everyone. The majority of
us tend to fall short of maintaining healthy habits, but it’s never too late for a new beginning.
Let’s get started.
Deb Jones

2 Healthy eating:
Changing your eating

4 The importance of
physical Fitness

6 Warning signs of a
heart attack 2 4 6 Learn more at
©2016 American Heart Association, Inc.

8 7 types of message
therapy and what they
can do for you

10 Mental illness
12 Choosing the right
care 8 10 12
14 Caregiver wellness Is
Important, Too

17 10 ways to love your

19 Get A Better Night’s
Sleep 14 17 19
Deb Jones - Moneysaver Layout Designer
Sarah Klement - Idaho County Free Press Travis Movius
Advertising Reps Graphic Designers Publication of Eagle Media Northwest
Lisa Horner Travis Movius 626 Thain Road • Lewiston, ID 83501
Wendy Wolf Afton Bond
Kristin Michael Rachel Jones 208-746-0483 Lewiston
Lisa Atkinson 208-983-1200 Grangeville
Healthy EatingYOUR
The food you eat can affect your health
and your risk for certain diseases. To eat
healthier food, you may need to change
some of your daily habits. You also may
need to change some things in your
environment. Your environment includes
everything around you, like your home or
the place you work.
You don’t need to make huge changes
to eat healthier. And you don’t have to
change your habits all at the same time.
It’s best to set small goals and change
your habits a little bit at a time. Over time,
small changes can make a big difference
in your health.
A healthy diet is good for your overall
health. It also can help you reach a
healthy weight and stay there.

How can you change your eating
• Keep more fruits, low-fat dairy
products (low-fat milk and low-fat
yogurt), vegetables, and whole-grain
foods at home and at work. Focus
on adding healthy food to your diet,
rather than just taking unhealthy foods

• Try to eat a family meal every day at the kitchen
or dining table. This will help you focus on eating
healthy meals.
• Buy a healthy-recipe book, and cook for yourself.
Chew gum when you cook so you won’t be tempted
to snack on the ingredients.
• Pack a healthy lunch and snacks for work. This lets
you have more control over what you eat.
• Put your snacks on a plate instead of eating from
the package. This helps you control how much you
• Don’t skip or delay meals, and be sure to schedule
your snacks. If you ignore your feelings of hunger,
you may end up eating too much or choosing an
unhealthy snack. If you often feel too hungry, it can
cause you to focus a lot on food.
• Eat your meals with others when you can. Relax and
enjoy your meals, and don’t eat too fast. Try to make
healthy eating a pleasure, not a chore.
• Drink water instead of high-sugar drinks (including
high-sugar juice drinks).
Credits: By Healthwise Staff, Primary Medical ReviewerKathleen Romito,
MD - Family Medicine, Specialist Medical Reviewer Rhonda O’Brien, MS,
RD, CDE - Certified Diabetes Educator

eal� a pri�ity
Make my h
Keeping you healthy starts with
preventative care. All it takes is
that first step.

Tri-State Family Practice
1119 Highland Avenue, Ste. 10, Clarkston, WA  509.758.1450 |
Physical Fitness
The importance of physical fitness cannot be Exercising does not have to be something boring and
emphasized enough. In today’s society that is moving dreaded. It can be something that you enjoy that helps
towards a more sedentary lifestyle, there is a greater to increase the overall happiness in your life, as well
need than ever to increase the daily activity level to as relieve symptoms of stress, depression and anxiety.
maintain both cardiovascular fitness and body weight. Try to find some activities that give you pleasure, or
Benefits of Physical Fitness even a buddy to do them with so that exercise is a fun
and enjoyable activity - and one that you continue on a
Staying active means keeping your body functioning regular basis because it adds something good to your
at a high level. Regular exercise will maintain the life.
performance of your lungs and heart to most efficiently
burn off excess calories and keep your weight under What Activities Are Beneficial?
control. Exercise will also improve muscle strength, It is not what you are doing, as much as it is whether
increase joint flexibility and improve endurance. or not you are doing something. Any type of moderate
Another main benefit of physical activity is that it activity like walking, swimming, biking or organized
decreases the risk of heart disease, the leading cause sports can contribute to your physical fitness. Explore
of death in America. Additionally, it can decrease your your fitness options at your local gym, community
risk of stroke, colon cancer, diabetes and high blood center or community college for courses and organized
pressure. Regular exercise has been long associated activities that may suit your lifestyle and interests.
with a fewer visits to the doctor, hospitalization and To get the most benefit, you should begin by warming
medication. up for 5 to 10 minutes to increase your blood flow and

prepare your body for activity. Follow the warm up with
several minutes of stretches to increase your flexibility
and lower your risk for injury. Complete your selected
exercise or activity for 20 to 30 minutes and conclude
the workout with 5 to 10 minutes of cool down and
Who Needs Physical Fitness?
Everyone! It is important for all people to stay active
throughout their lives. Because of busy work and
home lives, more than 60% of Americans do not get
the recommended amount of physical fitness daily and
these numbers generally increase with age.
Throughout adulthood is one of the most important
times to maintain an exercise regimen. This is the ideal
time to maintain your weight, build strong bones and
prevent many chronic health problems like high blood
pressure, heart disease and diabetes.
Many adults do too much exercise at once. After a
long work-week, many people try to fit lots of activity
into the weekend and push their bodies excessively.
This sudden increase in activity can raise the risk of
injury which would then stop activity for weeks. Experts
recommend working out several times over the course
of a week with varying exercises for the most benefit to
your health.

Warning Signs
Don’t wait to get help if you experience
any of these heart attack warning
signs. Although some heart attacks
are sudden and intense, most start
slowly, with mild pain or discomfort. Pay
attention to your body — and call 911 if
you feel:
Chest discomfort. Most heart attacks
involve discomfort in the center of
the chest that lasts more than a few
minutes, or that goes away and comes
back. It can feel like uncomfortable
pressure, squeezing, fullness or pain.
Discomfort in other areas of the upper
body. Symptoms can include pain or
discomfort in one or both arms, the
back, neck, jaw or stomach.
Shortness of breath with or without
chest discomfort.
Other signs may include breaking
out in a cold sweat, nausea or
Symptoms Vary Between Men and
As with men, women’s most common
heart attack symptom is chest pain or
discomfort. But women are somewhat
more likely than men to experience
some of the other common symptoms,
particularly shortness of breath, nausea/
vomiting, and back or jaw pain.
Act Fast
Learn the signs, but remember this:
Even if you’re not sure it’s a heart
attack, have it checked out. Minutes
Learn more at matter! Fast action can save lives
©2016 American Heart Association, Inc.

— maybe your own. Don’t wait - call 911 or your
emergency response number.
Call 911
Calling 911 is almost always the fastest way to get
lifesaving treatment. Emergency medical services
(EMS) staff can begin treatment when they arrive — up
to an hour sooner than if someone gets to the hospital
by car. EMS staff are also trained to revive someone
whose heart has stopped. Patients with chest pain who
arrive by ambulance usually receive faster treatment
at the hospital, too. It is best to call EMS for rapid
transport to the emergency room.

Massage therapy isn’t just a massage. There is a high bodywork, some 2,500 years ago, but the practice
level of organization behind the pressure, strokes, is so complex and intricate, it is nearly impossible to
and stretching. Throughout history, massage has credit the Thai massage to any single founder. It has
been valued as a medicinal and therapeutic practice, been influenced by the traditional medicine systems
with certain massage techniques catering to certain of India, China, and Southeast Asia. During the Thai
ailments. Here is the methodology behind seven massage, there are no oils used and the practice
popular massages, so you know what the masseuse varies incredibly from one region to another, so much
is thinking about while you, well, don’t want to be in fact that there is not universally-accepted routine or
thinking very much at all. framework for it. However, the general idea transcends
all interpretations. Dressed in loose-fitting clothes,
1. Swedish Massage is perhaps the most popular those receiving the massage lie on a mat on the
type of massage therapy. It is comprised of five basic ground and the masseuse positions them in different
strokes: effleurage (sliding or gliding), petrissage yoga-like poses, applying rhythmic pressures on the
(kneading), tapotement (rhythmic tapping), friction body during the poses.
(cross fiber) and vibration/shaking. Johan Georg
Mezger is accredited for founding the Swedish 4. Deep Tissue and Trigger Point Therapy massage
massage, which is only called such in English and utilizes slow friction and deep-finger pressure on
Dutch speaking countries as well as Hungary. areas of the body that are dealing with chronic muscle
Everywhere else, it is referred to as the “classic tension, aches, or pain. It is helpful for people who
massage”. have hypertension in various areas on the body,
such as the neck or shoulders, in order to focus on a
2. Lymphatic Massage aims to stimulate the body’s particular complaint. It can be used in combination with
lympha system by applying light, gentle, repetitive other massages to balance the experience.
strokes. A healthy lymph system requires that muscle
cells are able to contract smoothly in the walls of lymph 5. Myofascial Release is a soft-tissue therapy that
vessels so that muscles can shepherd lymphatic fluid improves somatic function, or the function of the
through the vessels, lymph nodes, and the rest of the body’s various systems, such as the skeletal, arthodial,
body. Founded by Emi Vodder and Estrid Vodder, both and myofascial structures as well as the supporting
Danish doctors, lymphatic massage isn’t fit for those vascular, lymphatic, and neural elements. “Fascia” is a
looking for a more intense, hard-pressured massage. thin layer of tissue that covers muscles. If tightened or
Instead, it is excellent for those who want to detox stuck, fascia can prevent muscles from fully relaxing.
their body of toxins or to reduce swelling post injury or Myofascial release works against this, allowing the
surgery. body to reach a greater range of motion, heightened
muscular strength, overall relaxation, and improved
3. Thai Massage is a system of massage and posture. First referred to in medical literature by Janet
stretching that originates in none other than Thailand. G. Travell in the 1940s, myofascial release involves
Shivago Komarpaj is said to be the founder of the
a list of techniques to release muscle tension. These
include: applying knuckles or forearm to body; sinking
into soft tissue; contact the first barrier and put in a line of
tension; taking up the slack in the tissue; dragging fascia
For things worth seeing
across the surface of the skin while being in contact with
the underlying skin.
6. Reiki is a spiritual practice of energy work and requires
the application of a series of hands-on holding positions
that relate the vital organs and nerve plexes. Ultimately,
the therapy helps the body to recuperate itself and
maintain overall equilibrium, in both mind and body. It is
thus an exceptional tool for those who deal with a lot of
stress. Developed in 1922 by Japenese Buddhist Mikao
Usui, Traditional Japanese Reiki relies on intuitive hand
movements, whereas Western Reiki has systemized hand
7. Reflexology is a foot-based therapy. According to
reflexology, or zone therapy, all of the body’s organs
are mapped to the feet. With finger pressure to the
feet, hands, or ears, the therapy links pressure points Your Cataract and
to the body’s various internal systems. Refleoxlogy
was introduced in the US in 1913 by Doctor William H. Lasik Experts!
what-they-can-do-for-you.html Offices in Lewiston and Moscow
SMHC - ½-page - Lifestyle for Health - MLS2018 2/26/2018 12:42 PM Page 1
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People struggling with depression, bipolar
disorder, anxiety or one of many other
mental health issues know how difficult it
is to function daily – whether it’s going to
work, going to school, parenting children,
maintaining a relationship or one of a host
of daily activities that most of us take for
granted. People often are unaware that
they have a mental illness, and if they
are, often fail to seek treatment. This is
due, in large part, to the negative stigma
associated with mental illness and society’s
mistaken notion that we should just “pull
ourselves up by our own bootstraps” and
get on with life. However, Idaho’s mentally
ill have an even harder challenge. Idaho
often ranks lowest in per capita spending
for mental health services. Those who
seek mental health services often cannot
afford them or cannot afford to travel long
distances to access the help they need.
Idaho currently ranks 8th nationally in
deaths by suicide, and in Nez Perce, Idaho,
Latah, Lewis and Clearwater counties
(Region 2), 35 people died by suicide in
2016, a rate of 32.4 suicides per 100,000
residents. Region 2 has the highest rate
in the state of Idaho for the years 2012
– 2016 and has almost two and a half
times the national rate. Suicide is the
2nd leading cause of death for Idahoans
ages 15 – 34 and for males up to age 44.
On average one person in Idaho dies by
suicide every 24 hours. Suicide deaths
often are underreported as they may be
listed as “accidental” deaths.
As a school social worker and crisis team
leader for the Lewiston School District, I
have had to try to comfort parents, siblings,
children and friends of people who have
died of suicide. There really are no words
or actions that can ease the grief and pain
of survivors of suicide.
The Suicide Prevention Action Network (SPAN) Idaho, The National Suicide Prevention Hotline is (800) 273-
a non-profit organization is working hard, along with TALK [8255]. SPAN-ID Region 2 may be contacted via
others in the mental health field, to bring awareness email at:
to mental health issues and helping to destigmatize
those who suffer. This is a small step toward helping As with all things, the better we understand mental
people come out of the shadows, realizing that illness and what might lead someone to suicide, the
people can suffer from a mental illness as much as more we will be able to recognize and intervene
they can from a physical illness and that mental illness to assist and help. We must all advocate for better
can be just as deadly. SPAN-Idaho holds awareness accessibility and support for those who suffer – after
events throughout the year and conducts Mental all, it may be you or your family member who will
Health 1st Aid and QPR gatekeeper trainings, bringing benefit.
awareness to the signs, symptoms and behaviors Steve Button has a Master’s Degree in Social Work and has been
of those who might suffer from mental illness and employed with the Lewiston School District for 29 years. He is a QPR
suicidal behavior. Trained gatekeepers are given Suicide Prevention Gatekeeper Trainer and has served with SPAN-
Idaho since 2001. He is also the program coordinator for Willow
tools to help build hope and provide referrals to those Center for Grieving Children. In his free time he enjoys volunteering,
who may be contemplating suicide. One of those swimming, scuba diving and traveling.
resources is the Idaho Suicide Prevention Helpline
(208) 398-HELP [4357]. It is a 24-hour call line and
is available via text Monday- Friday 3pm – midnight.

Common Signs
Feelings of Loss of interest in daily Appetite or weight Sleep changes. Anger or irritability.
helplessness and activities. changes. Either insomnia, Feeling agitated,
hopelessness. You don’t care anymore Significant weight especially waking restless, or even violent.
A bleak outlook— about former hobbies, loss or weight gain—a in the early hours Your tolerance level is
nothing will ever get pastimes, social change of more than of the morning, or low, your temper short,
better and there’s activities, or sex. You’ve 5% of body weight in a oversleeping. and everything and
nothing you can do to lost your ability to feel month. everyone gets on your
improve your situation. joy and pleasure. nerves.

Loss of energy. Feeling Self-loathing. Reckless behavior. Concentration Unexplained aches and
fatigued, sluggish, and Strong feelings of You engage in escapist problems. pains.
physically drained. Your worthlessness or guilt. behavior such as Trouble focusing, An increase in physical
whole body may feel You harshly criticize substance abuse, making decisions, or complaints such as
heavy, and even small yourself for perceived compulsive gambling, remembering things. headaches, back pain,
tasks are exhausting or faults and mistakes. reckless driving, or aching muscles, and
take longer to complete. dangerous sports. stomach pain.
THE re
Righ t C a

How to Select a Community to Meet Your Needs a facility provides and make sure that they meet the
Whether you are seeking full service care, assisted needs for your loved one.
living, or independent living for yourself or a A combination of housing, meals, personal care
loved one, a primary consideration is whether the and support, social activities, 24-hour supervision,
community provides a continuum of care that and health-related services should be provided.
bridges the gap between hospital and home. The Most facilities will strive to provide independence,
search for quality care can sometimes be confusing security, hospitality and exceptional service with a
and overwhelming. Following are some guideline to goal to bring residents, families, staff, and healthcare
help you in your quest. professionals together to create a senior care
Full service/Skilled Nursing Care: environment where residents enjoy living, families
enjoy visiting and employees enjoy working.
Look for a community that has an interdisciplinary
team that partners with you, your family and the Private apartments may offer the independence that
physician to create an individualized program. The your loved one is accustomed to, along with the
team’s purpose is to assist you in making the most security of knowing that the community is staffed
informed and appropriate decisions whether the 24-hours a day while they feel free to involved in the
needs are minimal or extensive and may include abundant social activities.
rehabilitation, such as physical, occupation and Retirement cottages are designed for comfort and
speech therapy. convenience and residents usually can enjoy all of
From the moment you enter a facility, the team of the amenities of their communities with just a little
nurses, caregivers, therapists, dietitians, and social more autonomy.
workers are committed to addressing your specific Independent living:
needs. Skilled therapists partner with you and This lifestyle offers residents a safe living
your family to create tailored plans that incorporate environment, with minimal assistance and is ideal
individual preferences, abilities, and goals. The team for individuals who can still live independently but
will strive to empower your loved one to meet their enjoy having access to assistance when needed.
recovery goals and regain a quality of life, and will For those who are able to care for themselves,
work together to achieve your loves ones highest independent living is an option and yet can provide
level of functioning. some assistance with activities of daily living.
Assisted living community: When investigating facilities for yourself or a
When considering an assisted living facility, be sure loved one, ask questions about the skilled nursing
the community is committed to helping residents services, rehabilitation services, post-acute care,
remain as self-sufficient as possible, in a safe assisted living, independent living, memory care,
environment with the assurance of assistance when social services, amenities, activities, meals and
needed. Always inquire about the range of services dining, visitors and pets, smoking policy, center
rules, their billing process and rates and payment
Choosing the right facility for your loved ones
healthcare needs often comes at an unexpected
time and with a variety of stressful decisions.
Explore web sites, make phone calls, send emails,
and better yet, go for a tour of several facilities
before making a decision.
Sharon Heuett has lived in the Lewis-Clark valley all of her life and
has worked at Royal Plaza for 23 years. She began her career at
Royal Plaza as an aide and medication technician in 1995, and then
graduated to working as an office assistant. For the last 3 years she
has been the Director of Community Relations and Admissions.

Two Rivers Dentistry - ½-page 2/26/2018 12:43 PM Page 1

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Call for complimentary

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208-983-1651 208-634-5255

You may not see yourself as a caregiver, but if you Caregiving can be rewarding, but it can also takes its
are just “helping out” someone you care about with toll. Did you know that a senior family caregiver is
providing transportation to medical appointments, 63% more likely to die prematurely than a senior who
picking up groceries or medications, fixing meals, is not providing care? Are you aware that caregivers
doing household chores, and more, you are what is of people living with dementia are far more likely to
called a family caregiver. Once you grasp this, you experience symptoms of clinical depression, cardio-
can begin to recognize how this labor of love may be vascular problems, and even a decline in their own
affecting your own health. cognition?

Caregivers often put their own health on the “back
burner” when providing care. But this is exactly
backwards. Caregivers who maintain regular
medical appointments for themselves, practice
healthy eating habits, and get regular exercise are
far more likely to have the energy, stamina, and
patience necessary to provide the kind of care their
loved ones need.
Washington State has a robust Family Caregiver
Support Program offered through the Aging &
Disability Resource Centers located throughout the
state. Free information, assistance, and referrals
to local resources are available to caregivers and
the people they assist. Staff provide free caregiver
assessment and work with caregivers to craft a plan
of care that is specific to your situation to help you
thrive, not just survive.
Consider contacting the Area Agency on Aging
in your area for more information on the Family
Caregiver Support Program and other services
available to seniors and disabled adults. And
consider taking time to take care of you. You are
worth it! You’re not alone.
Submitted by Lynne Van Horn, Family Caregiver Support Program
Coordinator for Southeast Washington Aging & Long Term Care We’re here to help.
Council of Governments
1.800.272.3900 |

Lifestyle for Health Ad 2018.indd 1 2/22/2018 11:42:07 AM


Growing evidence indicates people can reduce their 4. Follow your heart. Evidence shows risk factors
risk of cognitive decline by adopting key lifestyle for cardiovascular disease and stroke – obesity, high
habits. Healthy behaviors known to combat cancer, blood pressure and diabetes – negatively impact your
cardiovascular disease and diabetes are also good cognitive health. Take care of your heart and your brain
for your brain health. These include staying mentally will follow.
active, engaging in regular physical activity, and eating 5. Heads up! Brain injury can raise your risk of
a heart-healthy diet. Here a few tips to get you started: cognitive decline and dementia. Wear a seat belt, use
1. Break a sweat. Studies show regular a helmet when playing sports or riding a bike, and take
cardiovascular exercise that elevates your heart rate steps to prevent falls.
and increases blood flow to the brain and body can 6. Fuel up right. Eat a healthy and balanced diet
reduce the risk of cognitive decline. lower in fat and higher in fruit and vegetables.
2. Hit the books. Education in any stage of life Although research on diet and cognitive function is
will help reduce your risk of cognitive decline and limited, certain diets, including Mediterranean and
dementia. Take a class at a local college, community Mediterranean-DASH (Dietary Approaches to Stop
center or online. Hypertension), may contribute to risk reduction.
3. Butt out. Evidence shows smoking increases risk 7. Catch some Zzz’s. Not getting enough sleep due
of cognitive decline. Quitting smoking can reduce to conditions like insomnia or sleep apnea may result
the risk to levels comparable to those who have not in problems with memory and thinking.

8. Take care of your mental health. Some studies
link a history of depression with increased risk of
cognitive decline, so seek medical treatment if you
have symptoms of depression, anxiety or other
mental health concerns.
9. Buddy up. Staying socially engaged may
support brain health. Pursue social activities that are
meaningful to you. Find ways to be part of your local
community or share in activities with friends and
10. Stump yourself. Challenging your mind may
have short and long-term benefits for your brain.
Build a piece of furniture, complete a jigsaw puzzle,
do something artistic, or play games that make you
think strategically.
When possible, combine these tips to achieve
maximum benefit. If it seems overwhelming,
start with one or two changes and build on them
gradually. The most important thing is that you start
now. It’s never too late or too early to incorporate
healthy habits!
PJ Christo, MS, RN is the Outreach Coordinator for the Alzheimer’s
Association Washington State Chapter, which serves Washington
State and Northern Idaho. Based out of the Coeur d’Alene office, PJ
coordinates support groups, offers educational programs, and does
care consultations throughout the Inland Northwest. She holds a BA in
Education and BS in Nursing from Southern Illinois University, as well
as an MS in Physiology from the University of Arizona. She worked
for many years as an RN in hospitals before joining the Alzheimer’s
Association in 1997.

A Better Night·s Sleep
Try these quick tips during the day to help yourself people up at night and good social support has a
sleep better at night. protective effect on stress.
Eat Early Watch Your Caffeine Intake
Focus on eating more during the day and eating Along with coffee, don’t forget about other beverages
lighter at night. You’ll find this helps you fall asleep or foods that contain caffeine.
faster and sleep more deeply during the night. Soda, energy drinks, and chocolate all contain caffeine
Exercise – At The Right Time so make sure you are aware of this stimulant and
Exercise is another must-do if you want to improve avoiding having any after 4 PM.
your sleep state. The sweet spot is about 4-6 hours
prior to going to bed if you can manage.
Be Social
Try and engage with others during the day whenever
you can. Stress is a big factor that tends to keep

Syringa Hospital 2/26/2018 12:43 PM Page 1

Make that retirement
ment move When
When you only need to visit,
you have been talking
king about..
talk And the care n
needed to get you home:
Come have a free lunch on us and
d then tour our
nity and see how
beautiful assisted living community • Physical The
Royal Plaza does all the work: • Speech and Occupational Therapy
• Cooking • Housekeeping
• Nursing • Maintenance • Skilled Nurs
And you have all the fun: • Pain Management
• Activities • Live Music • Transportation for Medical Appointments
• Socials • Shopping Trips & Tours • Wound Care • IV Therapy
Assisted Living: 208.746.2800
Stop by anytime or call 208.746.2800
for more information or schedule a tour. Rehabilitation Living: 208.746.2855

Royal Plaza
2870 Juniper Drive | Lewiston, ID 83501