Healthy Living 2023

erndale Record

Keys to staying in swimming shape

High school swimmers practice conditioning and balance to stay consistent throughout the year

By Nathan Schumock Sports Editor

FERNDALE — Swimming is an ultimate sport of endurance that requires body care and adjustments to perform at the highest level.

Ferndale Head Coach Julia Landon explained all the steps it takes to stay healthy enough to swim consistently.

Landon started at Ferndale in 2010 as the swim coach and led the team for five

years. She then went on a five-year hiatus before taking up the mantle as head coach again in 2021.

Landon said high school swimming is particularly challenging because the athletes need to stay at peak swimming performance for a quick 12-week season. She said it takes her swimmers about six weeks to fully submerge themselves back into swimming shape due to the lack of swimming in the offseason.

There are three main keys to staying

in healthy swim shape, she said. The first component is strength and conditioning. In swim, an athlete is working the same muscles over and over again, so swimmers need to be in the gym working the rest of their muscles to prevent future injury.

“We have to look at it from a whole body approach because they are doing a lot of repetitive movements which can cause strain on those muscles,” Landon said.

The second key is dry workouts on land, such as doing squats but mimicking

swimming movements while doing the squat. Landon said mimicking the motion of swimming on dry land can help create body awareness when you are in the water.

The third key is nutrition, but she said the diets from one athlete to the next change. It is about balance and that not every athlete has the same body, so there is not a set diet for everyone, Landon said. Every swimmer will need protein and car-

Ferndale swimmer Nate Inman competes in the 100-yard breaststroke in the Golden Eagles swim meet against Burlington-Edison on Thursday, Jan. 12. (Nathan Schumock/Lynden Tribune)

Swimming shape

Continued from C3

bohydrates before meets so they can exert consistent energy to finish a race.

One of the most important parts of having quality nutrition is what it provides in the recovery stage of swimming. High school swimmers are swimming anywhere from 3,800-4,000 yards during the peak season, so they need to fill their body with food quickly after leaving the pool so their muscles can recover, Landon said.

“They are going through calories faster than they can put them in,” Landon said. “So it is making sure they are getting high protein so their muscles can repair especially right after a workout.”

Landon said while there is not a set diet, she wants her swimmers to be mindful of what they put into their bodies.

“I just want them to be thoughtful about what they are

eating,” Landon said. “Their metabolisms are so fast and I don’t want them to be so hypersensitive that they are like, ‘oh I feel guilty about eating this.’”

Besides for the love of swim, some people join swim team with the intention of getting into shape or staying in shape for their other high school sports. Landon said she frequently sees cross-country athletes compete in swimming to stay in shape for their running season.

On the season, Landon said she is so proud and grateful for her time as a swim coach and what they have created at Ferndale.

“Swimming is so important to me, so important to our community, and to be able to have that representation feels good,” she said. “We are proud of them.”

-- Contact Nathan Schumock at nathan@lyndentribune.com.

Ferndale swimmer Aiden White swimming in the 100-yard backstroke. White competed in the 200-yard freestyle relay, 100-yard backstroke and the 400-yard freestyle relay in the Golden Eagles meet against Burlington-Edison on Thursday, Jan. 12. (Nathan Schumock/ Lynden Tribune)

Jump start your weight loss post-pandemic

StatePoint

With the New Year right around the corner, new survey results suggest that 2023 will finally be the year that Americans bring their health back into focus.

According to a recent poll of 2,000 U.S. adults ages 30 and older commissioned by Nutrisystem and conducted by OnePoll, two in three Americans credit the past two years with teaching them how important their health really is.

And 71% believe the pandemic has taught them to be more observant of their health. The poll also revealed that two-thirds of Americans said weight loss is a top health goal for them over the next year.

However, for many, losing weight can seem like a difficult task. The truth of the matter is it doesn’t have to be.

Courtney McCormick, corporate dietitian at Nutrisystem, offers the following tips to help you take that step toward a healthier you.

Keep healthy food in sight

Having healthy food at arm’s reach can make losing weight easier. A Cornell study found that women who kept a bowl of fruit where they could see it weighed an average of 13 pounds less than those who didn’t.

Plans like Nutrisystem deliver healthy, portion-controlled options right to your door, making it even simpler to make good choices.

Give yourself a bedtime

Children aren’t the only ones who need a bedtime. Adults need a set bedtime as well to be productive the next day.

Setting a certain bedtime and sticking to it will also help your body get the rest that it needs to burn stubborn fat.

“Not having a good night’s rest can lead to craving sugar and fatty foods, which can also lead to

Having healthy food at arm’s reach can make losing weight easier. A Cornell study found that women who kept a bowl of fruit where they could see it weighed an average of 13 pounds less than those who didn’t. (StatePoint)

weight gain,” says McCormick.

Work out in 10-minute sets

If you’re short on time or have back-to-back meetings, working out in intervals of 10 minutes three times a day creates more flexibility in your busy schedule.

Doing this creates long-term healthy habits that will help you lose and maintain weight.

Drink more water

What’s not to love about water? It’s hydrating and keeps your body healthy.

Water aids digestive health, regulates body temperature and even aids in losing weight and maintaining the weight loss. This is because water helps you stay full between meals and avoid unnecessary snacking.

In fact, feeling hungry is often a sign that you’re actually thirsty and it’s time to get hydrated.

Forgive a slip-up

Mistakes can actually help you understand what is healthy for your body. Having a slip-up allows you to consider the progress you’re making in your weight loss journey and be able to hold your-

self accountable when making future healthy decisions.

For more great tips, visit Nutrisystem’s The Leaf, at leaf.nutrisystem.com.

There is no better time than now to focus on your overall health and wellness goals. When you are geared with the tools to succeed, living a healthier lifestyle is easily achievable.

United Way of Whatcom County

Grants help build healthy kids, families

Stable families are healthier families. And healthier families mean healthier communities for all of us.

United Way of Whatcom County helps local individuals and families become financially stable by funding a network of local nonprofit organizations that provide access to affordable housing, nutritious meals, mental health programs, and so much more.

Who United Way serves

United Way of Whatcom County’s mission is to enable financial stability for every person in our community.

To accomplish this goal, United Way utilizes data from United for ALICE research to understand the needs of our community’s most vulnerable populations and address them in tangible, effective ways.

ALICE stands for Asset Limited, Income Constrained, Employed, and describes hardworking folks who earn above the Federal Poverty Level, but less than what it takes to cover the cost of living in their communities.

People who fall into this ALICE category often have one or more jobs, but still struggle to make ends meet for a variety of reasons, including stagnant wages, skyrocketing housing prices, inflation, the cost of childcare, and more.

According to the most recent United for ALICE data, of the 20,510 households with children in Whatcom County, 6,411 were at or below the ALICE threshold.

That’s roughly 31% of households with children in our community.

When families struggle to afford even the basics like food, rent, or medical treatment, the toll on children is staggering.

Children in struggling households are likelier to have behavioral issues, struggle in school, and have physical and mental health problems (ALICE in Focus: Children, 2022).

Financial instability for families is often multi-faceted, and always complex. The struggles one family may face are often different from what another family may experience.

How United Way helps

By funding a collaborative network of local nonprofit organizations addressing three key areas of impact, United Way of Whatcom County tackles the issue of financial instability in a holistic way.

These focus areas are the critical building blocks that help individuals and families achieve financial stability and include the following:

Basic needs:

For many families, a safe housing

situation and/or nutritious meals are not guaranteed. United Way of Whatcom County partner agencies provide stable housing, food/meals, and other vital services to help meet the basic needs of families who are struggling.

When people are able to get their basic needs met, they are much better equipped to focus on the next steps toward achieving stability.

Improving economic mobility: Job training and educational programs funded by United Way help

working parents develop new skills and find and maintain gainful employment to provide for their families.

Services include literacy and language classes, work opportunities for individuals with disabilities, and a variety of vocational training programs.

These tools and resources allow individuals and families to increase their earning power and gain valuable skills to move them forward.

Breaking cycles of poverty:

United Way of Whatcom County’s overarching goal is to break the cycle of poverty in our community.

According to the ALICE data, 36% of households in Whatcom County are at or below the ALICE income threshold.

The reasons behind these struggles are complicated, which is why United Way funds a variety of nonprofits working to remove barriers and challenges that keep our friends and neighbors from reaching their full potential.

Funding programs that provide quality early learning, childcare, and parenting support, abuse and violence prevention, mental health services, academic achievement programs and other supports for local families helps build new and healthy pathways to possibility.

United for a brighter future

In their most recent grant cycle (2022-2023), United Way of Whatcom County awarded $700,813 in grant funding to 22 local nonprofits working together to build a stronger, healthier Whatcom County.

Since 2020, United Way has also given out $243,000 in COVID relief funding, $25,000 in flood relief, and invested over $125,000 in childcare solutions.

Making sure Whatcom County kids and families have access to high quality early learning opportunities, childcare, and parent support programs is a critical element of their work to enable financial stability for every person in our community.

By partnering with a multitude of businesses, volunteers, and supportive donors, United Way is leading a community-driven effort to bring about positive change in Whatcom County.

For more information about United Way of Whatcom County, visit www. unitedwaywhatcom.org

Northwest Gastroenterology & Endoscopy

Visit our new state-of-the-art facility in Barkley Village at 3111 Woburn Street.

WHAT DO WE DO AT NWGASTRO/ENDO?

The nine gastroenterologists and five advanced practice providers at Northwest Gastroenterology & Endoscopy care for a wide range of diseases and conditions of the digestive system such as gastroesophageal reflux system disease (GERD), swallowing problems, abdominal pain, nausea and vomiting, liver disease, gallbladder disorders, diarrhea, constipation, Celiac disease, inflammatory bowel disease (which includes Crohn’s disease and ulcerative colitis), and pancreatic disorders. However, one of the most important aspects of gastroenterology is prevention, including the prevention of colon cancer.

HOW DO I KNOW IF I AM AT HIGH RISK FOR COLON CANCER?

You fall in the high-risk category if you have any one of the following: a first degree relative (parent, sibling, child) who developed colon cancer before age 60; multiple first-degree relatives with colon cancer at any age; an inherited colorectal cancer syndrome; ulcerative colitis; Crohn’s colitis, a personal history of colorectal cancer or pre-cancerous colorectal polyps; or symptoms such as rectal bleeding, anemia, a change in bowel habits, persistent abdominal pain or unintentional weight loss.

WHY IS COLON CANCER PREVENTION IMPORTANT?

Anyone can get colorectal (colon) cancer and most people don’t experience symptoms in the early stages, which is why regular screening can save your life Your lifetime risk of developing colon cancer is approximately 5% if you are an average risk individual Colon cancer is the second most common cause of cancer death in the United States and it is estimated that two-thirds of those deaths could be prevented through regular screening Colon cancer is one of the few cancers that can be prevented through regular screening and when it is caught early, it has a 90% survival rate.

HOW CAN I PREVENT COLON CANCER?

If you are at average risk for colon cancer, you have three options for screening: the stool-based FIT (fecal immunohistochemistry) every year, the stool-based DNA test (Cologuard®) every three years, or colonoscopy every 10 years.

If you are at high risk, colonoscopy is the only advised option and your doctor may recommend you have a colonoscopy, even if you are younger than age 45. Colonoscopy is the only screening test that prevents colon cancer by providing the unique ability to identify and remove (pre-cancerous) polyps before they become cancerous.

PROVIDERS

Jash Bansal, MD, MPH

Alison Freeman, MD, MPH

Donald Gullickson, MD

Kelly McCullough, MD

Gregory Munson, MD

Christoph Reitz, MD

Kristina Ross, MD

Benjamin Siemanowski, MD

Dylan Stanfield, MD (new for 2023)

Rinad Tabbalat, MD (new for 2023)

Todd Witte, MD

Jody Bauer, ARNP

Megan Britson, PA-C

Kristin Page, ARNP

Elizabeth Waltman, PA-C

WHEN SHOULD I START GETTING CHECKED?

The new recommendations are to begin screening at age 45 for people who are at average risk for colon cancer. This lower age recommendation is an e ort to catch and prevent more cases of colon cancer, which sadly is happening to younger people, for unclear reasons.

WHY CHOOSE NORTHWEST GASTROENTEROLOGY & ENDOSCOPY?

At Northwest Gastroenterology & Endoscopy, our doctors exceed national standards for colonoscopy quality We have also integrated new, state-of-the-art and FDA-approved artificial intelligence (AI) into our colonoscopy procedures. Careful, compassionate, high-quality care continues to be our focus and is our best way to save lives by reducing the risk of colon cancer.

Darla Woolman, PA-C

Northwest Gastroenterology & Endoscopy

New address: 3111 Woburn St., Bellingham WA, 98226 360.734.1420, nwgastroendo.com

Resolving to get into shape? Don’t forget your feet.

StatePoint

While you may want to tone your abs, glutes and triceps in the new year, there’s one oftenoverlooked area of the body that deserves your attention too: your feet.

“A lot of people hit the gym or dust off their home exercise equipment in January,” says Danielle Butto, DPM, FACFAS, a board-certified foot and ankle surgeon and a fellow member of the American College of Foot and Ankle Surgeons (ACFAS). “But without proper precautions, a new exercise routine can cause foot and ankle injuries that could sideline you just as you’re hitting your stride.”

According to ACFAS, here’s what to know as you follow through on your resolution to get fit:

Common Injuries

• Don’t play through the pain of an ankle sprain. Avoiding treatment can not only cause further damage to the ligaments which may take much longer to heal or possibly require surgery, but you may be overlooking a more serious injury -- a stress fracture.

• A stress fracture may feel like an ankle sprain at first, but you’ll notice additional warning signs, such as swelling without bruising, and pain even during normal activities or when touching the area. If you have any of these symptoms, have your foot and ankle evaluated by a foot and ankle surgeon as soon as possible.

• Pain or swelling around your Achilles tendon after a workout could be indications of Achilles tendonitis. Untreated, a stretched or strained Achilles tendon may worsen over time, leading to stiff-

ness and fatigue in your injured leg. Worse yet, untreated Achilles tendonitis could result in a ruptured tendon requiring surgery and a rehabilitation of several months.

• Heel pain that lasts for more than a day or two, or worsens when you stand after sitting for an extended amount of time, may be plantar fasciitis.

This common condition is a result of inflammation of the tissue extending from your heel to your toes. If caught early, your foot and ankle surgeon can recommend at-home conditioning. In late stages, plantar fasciitis is harder to treat and takes longer to resolve.

Prevention tips

The good news? Many injuries are preventable. Foot and ankle surgeons offer five tips to help

you keep your feet and ankles healthy:

Be smart. Consider consulting a personal trainer at first to ensure you’re practicing good form, and to increase the duration and intensity of your workouts gradually and safely.

Stretch. Incorporate mobility and stretching into your fitness regimen, particularly before and after workouts.

Be footwear aware. Wear properly-fitting athletic shoes that support the arch of the foot, provide heel cushioning and are designed for the exercise in which you’re engaged. These measures can help you avoid plantar fasciitis and neuromas. Wear cotton or nonslip socks to help prevent painful blisters, which can become infected and cause more serious issues, especially if you have diabetes.

While you may want to tone your abs, glutes and triceps in the new year, there’s one oftenoverlooked area of the body that deserves your attention too: your feet.

(Kazuma Seki/ iStock via Getty Images Plus)

Guard against bacteria. Sweaty shoes, public showers, exercise equipment and the pool deck are breeding grounds for fungus, viruses and bacteria. Wear water shoes in public areas, and after workouts, and get your feet clean and dry quickly.

5. Book an appointment. Foot and ankle pain isn’t normal. It signals a problem that needs to be evaluated, diagnosed and treated by a specialist who fully understands this part of the body. To find a foot and ankle surgeon near you, use the “Find a Physician” search tool at FootHealthFacts.org.

“When you exercise, your feet and ankles do a ton of work holding you up and absorbing the shock of each step you take,” Butto says. “So, as you kick off your new fitness routine, don’t forget to protect them.”

Reversing alarming rates of diabetes, kidney disease

As the new year begins, it’s a good time to highlight some success stories in healthcare.

I am a diabetologist so diabetes prevention is always at the forefront of my mind.

American Indian and Alaska Native communities are at higher risk for diabetes than all other groups of people in the United States, which means they are at higher risk for kidney disease because diabetes is the top cause of kidney disease.

Since its inception in 1997, the Special Diabetes Program for Indians (SDPI) has dramatically increased access to diabetes prevention and treatment services in tribal communities in the U.S. with some remarkable outcomes:

Diabetes-related deaths decreased by 37% from 1999-2017.

Diabetic eye disease decreased by greater than 50% since 1999 in American Indian and Alaska Native adults.

Diabetes-related kidney failure new cases decreased by 54% from 1997-2013.

Hospitalizations for uncontrolled diabetes decreased by 84% between 2000-2015.

We must achieve similar successes across all population groups if we are to reverse the alarm-

ing rates of diabetes and kidney disease in our region.

In 2019, 96 million Americans aged 18 and older had prediabetes. In 2017, the total cost of diagnosed diabetes was $327 billion; with $237 billion for direct medical costs and $90 billion in reduced productivity.

Average medical expenditures among people with diagnosed diabetes were 2.3 times higher than what expenditures would be in the absence of diabetes.

Prediabetes can be reversed in many cases before it leads to diabetes.

It is imperative that we identify early and act on factors responsible for these alarming numbers.

Start with this quick prediabetes risk test at tinyurl.com/yk96s2cv.

If your test score is five or higher, get in touch with your healthcare provider. If you do not have a healthcare provider, contact the health department and ask them for guidance, at 360-778-6000.

Let’s work on this together as a community.

-- Sandhya M. Gelou, MD is in private practice in Bellingham and volunteers with the Mount Baker Foundation Kidney Health Awareness initiative.

4 friends meet for connections at Woods

By Carla Adelmann For the Tribune

LYNDEN — On a cold January morning, I stepped inside Woods Coffee, ordered my drink, and sat down in a big leathery chair right next to a warm fireplace.

Lots of people were engaged in many courses of conversation. People can be found in any coffee house almost anywhere around the world, caring and sharing with people.

Looking around, two mustachioed men engaged in a very serious conversation. At another table were three men and a woman sipping coffee, all with the same smile

on their faces, most likely keeping their talk on the light side.

Behind me, two ladies whispered about somebody who did something to someone.

Out of nowhere, four women sat in the three chairs surrounding me, with a fourth who sat on the fireplace. They were obviously excited to see each other and share their lives with one another.

Suddenly I felt a bit awkward being the only person not in a group. Having run out of coffee anyway, I quickly finished the phone game I was playing, and then I stepped out.

When I got home, I researched how connecting with people might be a factor

in our emotional and mental well-being. I found a Dr. Emma Seppala, Ph.D., science director of Stanford University’s Center for Compassion and Altruism Research and Education.

On the Stanford Medicine website, Seppala wrote a piece titled “Connectedness and Health: The Science of Social Connection.” She affirms that social connection not only improves emotional and mental well-being, but also improves physical health.

Seppala also showed that the lack of social connection is a greater detriment to health than obesity, smoking or high blood pressure. The next day I went back to the

same coffee shop to talk to some of the regulars. Around the fire, with some form of coffee in their hand, were four kind souls joking and teasing each other in a way that only folks who really know each other well would do. I asked if they would like to share with me.

Rocco Fremolaro spoke first: “I come visit these guys. I like these guys and I learn a lot from them. It’s really cool to be here, you know, and we have good conversations.”

Fremolaro is 73, and after his retirement started his own pressure washing business. For five years, Fremolaro has been coming to Woods to meet with the others.

L

erndale Record

Four friends at Woods who put friendship as a priority in their lives. From left: Bob Kutsagoitz, Ron Visser, Rocco Fremolaro and Betty Robinson. (Carla Adelmann for the Tribune)

“Sometimes there’s 11 or 12 of us,” he said. “Even during COVID up to 14 or more of us would meet out in the parking lot. We’d be out in the wind and rain, but we’d sit out there doing that. I wish more people would have small groups like we do.”

Betty Robinson, 89, worked at CAL Tech for years. She is now widowed and lives in Lynden near her children and their families. She’s been coming to Woods for more than 10 years.

“I come and enjoy everybody that’s here, and like Rocco said, sometimes there’s five, sometimes 10, and it’s just nice to come here and talk and communicate with people,” Robinson said. “It’s just nice to have that. You can come seven days a week, and somebody’s always here. I love it.”

Bob Kutsaguitz is from Connecticut, and now drives a garbage truck locally. “This is our family, this is a gathering to let everyone know what’s going on in our lives and in the world, and within the church structure

what’s going on in our lives with Jesus. That is very important, and that’s part of our little ministry here.”

Ron Visser was born and raised in Lynden and owned his own dairy farm for years. He now works at Food Pavilion. Visser took the microphone from me and quietly spoke into it; I couldn’t hear what he was saying.

Later, listening to Visser’s words, I clearly saw and really understood why this kind of caring for one another is so vitally important.

“I’ve been coming here about seven or eight years,” he said. “It’s been quite a while. Yeah, it’s fellowship, it’s fun, we tease each other in a good-natured way, and support each other. That’s been especially important to me in the last couple months since my wife passed away unexpectedly of a heart attack. These guys have been so supportive. It’s wonderful and I don’t have the words to describe it. Yeah, I don’t know how people could get along without something like this.”

Bob Kutsagoitz and Ron Visser talk at Woods Coffee in Lynden on Jan. 11.

Lynden Christian donates to Project Hope

Elaina Rast, an eighth grade student at Lynden Christian School, organizes food donated to the school’s Christmas food drive. Lynden Christian collected 4,600 pounds of food which the school donated to Project Hope Food Bank in Lynden. “What an amazing amount of food, and what a tremendous blessing to so many in our community,” wrote David Edenfield, Food Bank director, in a Dec. 19 letter to Lynden Christian Schools. “We are grateful for your generosity, it is helping to make a major difference in not only the lives, but hearts, of those who visit us here.” According to Edenfield, Project Hope Food Bank of Lynden “has been part of this broader community for approximately 60 years, helping to ensure that none of our neighbors go hungry.” Project Hope serves each week an average of 150 families representing approximately 500 individuals. (Courtesy Lynden Christian School)

6 things to consider doing if you can’t pay rent this month

StatePoint

The average national rent surpassed $2,000 for the first time ever in 2022, which has made keeping up with rent payments challenging for millions of people across the United States.

In fact, a recent Freddie Mac survey found that 70% of renters are concerned about making their rent payment in the short term.

If you’re among those struggling to pay rent, there is good news: many resources exist to help renters remain in their homes.

Here are six actions you can take to help keep you in your rental:

Contact your landlord

If you know you will be unable to pay your rent, contact your landlord in writing to explain your situation.

Your landlord may be able to offer you

such options as changing the date rent is due each month, lowering rent payments or creating a repayment plan.

Consider more affordable apartments

Finding a less expensive apartment may be the right solution if you anticipate having regular trouble paying your rent.

However, with rents on the rise everywhere, this can be a challenge.

As you start your search, remember to factor in the fees and moving expenses you might incur.

Moving within your building or to another property managed by the same company may be one way to avoid onboarding fees.

Find a roommate

If you have the space, taking on a roommate can significantly reduce your monthly rent and utility expenses.

Make sure to follow the terms of your lease when adding a roommate to any apartment.

This could include having them sign a formal lease.

Access short-term rental assistance

Local housing authorities and some national organizations have short-term rent relief funds you can apply for to help cover the cost of rent while you get back on your feet.

The Consumer Financial Protection Bureau (CFPB) has a list of assistance programs for renters.

Understand eviction protections

Be aware of the eviction protections you’re eligible for should you be unable to pay rent.

The CFPB has a list of states with protections in place that prevent landlords from evicting renters for failure to pay

rent.

Contact a renter resource organization

There are many nonprofit Renter Resource

Organizations throughout the country that can assist you if you are facing a housing-related challenge.

These entities provide services and resources to help you maintain housing, including eviction prevention and landlord-tenant mediation.

They also can assist you in locating alternative housing and provide financial planning advice.

Services offered may vary by provider.

To find an organization that can help you with your situation, contact Freddie Mac’s Renter Hotline at 800-404-3097.

For more information about renting, including resources to help you determine how much you can afford, visit My Home by Freddie Mac at myhome.freddiemac.com.

Nutritional supplements for strong smiles

Delta Dental of Washington

Brushing and flossing are the main tricks of the trade to maintaining a healthy smile, but if you want to expand your dental health from the inside out, you may want to consider nutritional supplements.

“Most people can obtain all the necessary vitamins and minerals from a balanced diet, but for some, supplements can be helpful as nutrition deficiencies can lead to conditions such as inflammation and tooth loss if left untreated for too long,” said Kiran Malhi, DMD, a dental consultant for Delta Dental of Washington.

These six supplements can jump start an even healthier smile in tandem with brushing, flossing and consistent trips to the dentist.

Calcium: Calcium helps more than just your bones — it can

help your teeth too. While calcium is found in dairy products, fish, vegetables and nuts, you can also take calcium as a supplement if you have roadblocks to accessing calcium-rich foods.

Phosphorus: Phosphorus aids in calcium absorption into the body, helping to strengthen teeth with protecting and rebuilding tooth enamel.

Many people get enough

phosphorus in their diets through meat, fish, milk and whole grains, but it is available in supplement form for those with dietary restrictions.

Vitamin A: Vitamin A helps in saliva production, which is beneficial to your overall oral health. Saliva functions in breaking down foods and cleans bacteria between teeth.

The vitamin is found in orange-colored fruits and vegetables, fish and eggs. Vitamin A vitamins are widely available and also keep eyes and skin healthy.

Vitamin C: Vitamin C helps your gums as well as your teeth, keeping connective tissues in the gums strong to hold teeth in place while deficiencies in vitamin C can be the cause of bleeding gums and gum disease.

However, chewable or liquid forms of vitamin C are erosive and can cause the loss of enamel if taken in excess but are safe at

the recommended dosage.

Vitamin C is present in many fruits and vegetables.

Vitamin D: Vitamin D protects against oral health conditions like gingival inflammation, cavities and gum disease, as it plays a significant role in tooth mineralization.

Like calcium, vitamin D can be found in fish or vitamin D-fortified foods like milk and cereal, but for convenience, it is available in supplement form.

Zinc: Zinc can eliminate cavity-causing bacteria and controlling demineralization.

The vitamin can also help with gum diseases like gingivitis and other common periodontal problems.

A bonus is that zinc helps fight against bad breath.

For additional information about how to get and maintain a healthy smile, visit deltadentalwa.com.

Local Support for Women and Children

Pregnancy & Health Resource Guide for Women & Children

Plenty of healthy choices for everyone

Local writer has ‘lived long enough to try different techniques’

By Elisa Claassen For the Tribune

WHATCOM — After years of almost perfect immunity, other than a propensity for bronchitis, I developed autoimmune issues in my late 20s. It wasn’t a fun surprise. I also had served as initially a caregiver for my father with cancer in my 20s and later as a caregiver for my elderly mother who had developed dementia in her 80s. The results to me were fatigue, low thyroid, decreased immunity, depression and anxiety.

Since the things I had been doing weren’t working, I started to explore more options for my spiritual, physical and emotional health. I asked more questions, added to my personal library with e-books and print books, and tried to be open to new approaches.

Some of these techniques involved simply researching and doing things on my own while other used the help of a trained professional, at least initially.

For the record, I am not a doctor, just a writer who has lived long enough to try different techniques.

Walking/Hiking

Several of my friends started a walking/outing/hiking club with activities or hikes during the summer and fall on weekends.

I also used to walk at lunch with a coworker to have company and accountability. We visited and got fresh air.

For a comprehensive list of hikes within Washington state, visit wta.org. The database can be searched by name of hike, region, trail features and rating, mileage and elevation, also if a pass is required.

Several of the features include coast, rivers, lakes, waterfalls, old growth forest, fall foliage, wildflowers or meadows, mountain views, summits, wildlife, established campsites, and wheelchair accessibility.

Counseling/Therapy

Since I was dealing with depression starting when my father had cancer, I went to several counselors until I found a good fit for talk therapy.

You may also want to see if the counselor has a background working with your issue, takes insurance or operates on a sliding-scale payment plan, or utilizes any spiritual approaches if you are a person of faith.

Some therapists can also offer online appointments. During the Pandemic many people of all ages have sought practitioner availability on my Facebook group pages.

Light Therapy

Winter brings those with Seasonal Affective Disorder (SAD) down. As the clock hits 5 p.m., it’s dark outside and

Humans need sunlight and sadly Northwest Washington State has more overcast skies especially in the winter. It’s good to get as much natural light as possible or to invest in SAD lights to use in the mornings. (Courtesy Elisa Claassen)

some of us simply want to hibernate.

The Mayo Clinic indicates the use of a light box can offer relief. Harvard, through its health division, has its own take on light therapy by sitting close to a special light source every morning for at least 30 minutes improves symptoms in between 40 and 60 percent of people. Light also regulates our digestion, hormonal activity, and oth-

er body functions – coming back to the receptors in the retina.

I have had a special light I ordered online. I also changed light bulbs at home in winter and that seemed to help as well.

Since the Pacific Northwest tends to have more overcast skies than other places, local physicians have en-

couraged the use of more vitamin D3. It is worth checking with your doctor to see if you have a deficiency.

Diet/Nutrition

These days it is not uncommon to experience food allergies or struggle with weight gain. At one point I consulted with a dietician who ran tests to see what foods I was allergic to or had intolerances for.

One was dairy products and I lived between multiple dairy farms and loved drinking milk and eating ice cream. While I didn’t want to go without dairy products, I found several supplements to help digest them better. Fast forward 20 years and now many nutrition stores have more options.

Recently I tried a juice cleanse in a one-day version and found my body felt better. I also tried a few other digestive helps and some helped and others didn’t.

Massage

One workplace used to invite local massage therapists to set up one day a week and offer 15 minute increments to loosen stiff necks and backs.

Many people who sit at desks or in cars for long commutes don’t think to get up and stretch every so often. Different massage practitioners offer different styles and may focus on rehabbing after an injury or providing relaxation.

Self-Care/Rest

The concept of self-care may look different to each person. One person may simply work a lot and want time with family. Others may want quiet time without the interrup-

tion of young family members or clients. I personally enjoy soaking baths, walking, reading, and doing small proj-

ects. It makes it easier to work hard again by taking breaks.

Stretching/Movement

With online resources stretching may take the form of yoga for some or simply stretching at the desk. Around 20 years ago, Homestead Fitness Center had a teacher offering Active Isolated Stretching twice a week.

One class focused on the upper body while the next one, several days later, focused on the lower body. Unlike aerobic exercise, this allowed those with possibly less energy or mobility to achieve significant benefits by doing a series of repetitions of small movements and holding them for just a few seconds to increase flexibility.

The approach was created by Kinesiotherapist and rehabilitator Aaron Mattes.

Volunteering

In a world hyper focused on self, sometimes it is nice to step away from focusing on your own problems and help someone or something else out.

The Whatcom Volunteer Center, www.whatcomvolunteer.org, has a list of places needing extra help from overseeing a severe weather shelter to delivering food to members of the Chore program.

Additionally, volunteers are sought at local schools, churches, scouting programs, Jansen Art Center, Lynden Pioneer Museum, Whatcom Humane Society, and more.

I’ve planted a lawn at a library, guided people on garden tours, helped at a school classroom. Volunteering can not only help someone else out, but also boost self-confidence and gain new skills.

Lynden Tribune | Wednesday, January 25, 2023 | Ferndale Record

It’s worth getting in shape to enjoy sights such as this which is a small grove of older growth trees off Mount Baker Highway, east of Glacier. (Courtesy Elisa Claassen)