Foil Falls. As you age, your risk of falling rises, but you can take several steps to help you stay on your feet.

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1 winter 2019 live well now 2 A Dose of Hope 3 Avoid Midlife Injury Crises 4 Prevent Disease With Food Ways to Foil Falls As you age, your risk of falling rises, but you can take several steps to help you stay on your feet. Falling is one of the most common causes of trauma visits to the emergency department at Olympic Medical Center. Falls are especially dangerous for older adults because they can cause fractures or head injuries that limit mobility, reduce activity and cause weakness that could lead to more falls. Falling can also negatively affect adults independence and sociability. Use these tips to reduce your risk of falling: 1. Talk with your physician about the medications you take. Certain prescriptions and over-the-counter drugs can cause side effects, such as dizziness, that make falling more likely, says Jinlin Brendel, DO, family medicine physician at Olympic Medical Center. Your physician can identify those medications and suggest alternatives. 2. Bolster your balance. A good way is to practice standing on one foot for 10 seconds at a time while holding the back of a chair. 3. Stay active. Physical activity, such as walking or water aerobics, strengthens muscles and bones and improves flexibility. 4. Make your home a haven of prevention. Remove tripping hazards, such as loose rugs and toys, from walking areas. Install traction decals and grab bars in the shower to help avoid slipping. Store kitchen items you use most on easy-to-reach shelves. Add lighting to dimly lit areas. Speak with your primary care physician about physical or occupational therapy or other resources that can help protect you from falls.

2 Dose of Hope More than 31,000 cases of cancer per year could be prevented with the HPV vaccine. HPV is a common virus that affects nearly 80 million people in America. Over several years or decades, it may also lead to different forms of cancer. In women, HPV can cause cervical, vaginal or vulvar cancer, and it may also be linked to heart disease. HPV may cause penile cancer in men, and both sexes may develop anal cancer or cancer in the mouth or throat as a result. Cancers caused by HPV usually do not show symptoms until they are in their later stages, when they are harder to treat. Fortunately, most of these cancers can be prevented with the HPV vaccine. Since each vaccine reduces the possibility of infection, it s currently recommended for both men and women, says Jeff Weller, MD, pediatrician at Olympic Medical Center. For example, most cervical cancer is the result of HPV infection. Preventing this infection with an HPV vaccine allows us to lower cancer risks. Both the Centers for Disease Control and Prevention and the American Cancer Society recommend receiving the HPV vaccine as early as age 11. It s recommended that both boys and girls receive the vaccine at that age, Dr. Weller says, But for those who didn t get their vaccine, we can give it up to age 26 for women and 21 for most men. Call (360) to schedule an appointment. Jeff Weller, MD 2 Preventing the Flu Starts With You Keeping yourself flu-free benefits you and your community. Getting vaccinated, washing your hands, covering your coughs and sneezes you may already be familiar with what you can do to prevent yourself from catching seasonal flu. However, when you take preventive measures against the flu, you are doing more than preserving your health. There are more vulnerable populations, and it s important to keep them protected, says Jinlin Brendel, DO, family medicine physician at Olympic Medical Center. Most of the people who die from the flu are older than age 65. People with respiratory or metabolic illnesses or those who have compromised immune systems are also vulnerable to flu viruses. People who are older tend to have more chronic illnesses that can make flu symptoms, especially respiratory symptoms, a lot more severe. A major complication from the flu can be pneumonia, Jinlin Brendel, DO which can be life-threatening. The Centers for Disease Control and Prevention (CDC), the American Lung Association and the American Academy of Family Physicians all recommend getting vaccinated against the flu annually. There are several types of flu vaccines, Dr. Brendel says. There is an inactive flu virus vaccine, which is the most common, and this year the CDC has approved a nasal spray that uses a live virus. Talk to your doctor about which vaccine is best for you. Speak with your primary care provider or visit your local pharmacy to receive your flu vaccination.

3 Avoid Midlife Injury Crises Getting older means gaining wisdom and adjusting your lifestyle to limit potential injuries. Rolled ankles, twisted knees, cuts, burns and strains these may seem to be the hallmarks of an active childhood, but the truth is that many middle-age adults experience these injuries as well, especially during winter. ON THE ROAD Icy weather can cause more than a few tumbles. Your risk of a car accident can increase significantly due to slick roads and reduced visibility. Driving safely in these conditions means carefully anticipating changes in speed and direction. Give yourself more time to slow down and make turns and leave the house early so you don t feel rushed when traveling. Pay extra attention to other drivers and wear your seatbelt in case of an accident. If you re bicycling on the road, wear a helmet, use mirrors and install lights so drivers can see you if it s dark outside. WINTRY MIX Whether you enjoy sledding, skiing or camping, it s important to be well-equipped for your outdoor winter activities. Protective headgear is especially vital in case of collisions during skiing or sledding. Wear enough layers to keep warm outside and be extra careful if you re building or standing around a campfire. When building a fire, only use lighter fluid to help get it started and never squirt lighter fluid onto embers or open flames. AROUND THE HOUSE Even if you don t venture outside much during winter, there are plenty of potential hazards around the house. Keep a firm grip on knives and tools when cooking or working on a project, as a slip of the hand can result in a nasty cut. Make sure to keep knives sharp dull knives Joel Finman, MD require more force and increase the chance of slippage. Lifting heavy furniture or materials for a home improvement project indoors can strain your back and shoulders. Though you might feel up to lifting, it s OK to be humble and ask for help or use a moving dolly. Following proper lifting techniques, such as using your legs instead of your back, will also help prevent injury. Accidents happen, says Joel Finman, MD, medical director at OMP Walk-In Clinics. However, we can improve our odds of not having an accident by being careful, attentive and deliberate with our activities whether out on the highway, enjoying winter recreational activities, or spending time in and around our homes. Our OMP Walk-In Clinics are open every day of the week for minor injuries. For serious injuries, contact emergency medical services. SAFETY SNIPPETS Keep your medications and household chemicals safely stored. Use a pill organizer to avoid double doses, and dispose of unused medications. Test your carbon monoxide monitors once a month and replace batteries when necessary. Place space heaters on a flat surface at least three feet away from anything flammable.

4 healthy living now Prevent Disease With Food Is nutrition part of your preventive health plan? Approximately half of all Americans have a chronic, preventable disease, most of which are connected to poor food choices and physical inactivity, according to the Office of Diease Prevention and Health Promotion. You are what you eat. So if you provide the proper molecules for your body to build and strengthen itself, you are going to maintain better health," says Elizabeth Elizabeth Schuerman, RD Schuerman, RD, dietitian at Olympic Medical Center. If you do not provide your body with molecules it can use, you end up with dysfunction and disease. Many diseases, such as Type 2 diabetes, heart disease and cancer, are closely related to lifestyle choices, including the quality and quantity of the food you consume. With congestive heart failure, for example, it is important to avoid eating too much sodium, which can be challenging considering most packaged foods in America contain 75 percent of daily sodium needs in a single meal, Schuerman says. If you consume too much sodium, you end up retaining water. That causes strain on your heart, which causes more damage and makes it harder for your heart to function like it needs to. Obesity is another overwhelming contributor to chronic diseases. According to the Centers for Disease Control and Prevention, losing about 5 percent of your weight, or just 10 pounds for a 200-pound person, can cut your risk of Type 2 diabetes by over 50 percent. Overweight individuals also have a greater risk of developing certain cancers. According to the National Cancer Institute, overweight and obese people are twice as likely to develop liver or kidney cancer as someone at a healthy weight. TAKING CONTROL Start eating for your health by following the recommended daily allowances for vitamins and minerals found on the back of nutrition labels or reputable online sources and try to get these nutrients from fruits and vegetables. Vitamins and supplements are not regulated like medicine, so Schuerman says you are better off getting your nutrients from a well-balanced diet when possible. Focus on adding fruits and vegetables to your diet rather than trying to eat less of something else. As you add foods, you will naturally start to replace some of the other calories that you consumed from less-healthy sources, Schuerman says. You cannot control your genes, but you have power over your diet and the lifestyle you choose to live. BEET DIP Because so few adults get the recommended amount of potassium (4,700 milligrams per day), the Dietary Guidelines for Americans identified this mineral as a nutrient of public health concern. To increase your potassium intake, give beets a try. A 1/2 cup serving of beets provides more than 200 milligrams of potassium and is also a good source of folate, a heart-healthy B vitamin and vitamin C. Spread the health with this beet dip recipe perfect for your next party. INGREDIENTS 5 medium beets 1 cup yogurt 1/2 cup sour cream 6 to 12 cloves garlic 2 tablespoons lemon juice 2 tablespoons olive oil 1 tablespoon fresh chopped dill for garnish 1 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon cinnamon 1 teaspoon smoked paprika 1/2 teaspoon each kosher salt and fresh ground pepper DIRECTIONS Steam beats for about 30 minutes and peel (or rub) off skins when beets have cooled. Place all ingredients except the dill in a food processor or blender and blend until very smooth. Chill for a couple hours then garnish with fresh dill and serve with fresh veggies or pita bread. NUTRITIONAL INFORMATION (PER SERVING) Servings: 8 Calories: 102 Total fat: 6.9g Cholesterol: 9mg Sodium: 197mg Fiber: 1g Protein: 1g 4

5 NEW PROVIDERS AT OLYMPIC MEDICAL CENTER Minji Kim, MD David Patrick Murphy, MD Thomas Michels, MD Jonathon Freezer, MD Sara Squyres, PA-C MINJI KIM, MD, NEUROLOGY Neurologist Minji Kim, MD, joined Olympic Medical in September. She sees patients at the OMP Specialty Clinic in Sequim and Port Angeles. Dr. Kim comes from the East Coast, most recently working as a clinical neurophysiology fellow with the Department of Neurology at University of Pittsburgh Medical Center. She completed a residency at Columbia University Medical Center and the University of Florida. She is board certified in neurology and also performs electromyography testing. DAVID PATRICK MURPHY, MD, PULMONARY MEDICINE Pulmonologist David Patrick Murphy, MD, FCCP, is the newest addition to the pulmonary medicine team and sees patients at the Sequim location and Port Townsend. Dr. Murphy completed fellowships in pulmonary disease and critical care medicine at the Naval Medical Center in San Diego and is board certified in internal medicine, pulmonary disease and critical care medicine. Dr. Murphy recently retired as a U.S. Navy Captain after completing 31 years of Naval service. He joins the team after most recently serving at the Naval Hospital Camp Pendleton in Oceanside, California. Dr. Murphy is a familiar face at Olympic Medical, however, as he filled in as a temporary physician a number of years ago. THOMAS MICHELS, MD, FAMILY MEDICINE The OMP Primary Care Clinic in Sequim added Thomas Michels, MD, to the team earlier this fall. Dr. Michels is board certified in family medicine and geriatric medicine by the American Board of Family Medicine. Dr. Michels is an Army veteran who completed his residency and internship at Madigan Army Medical Center. He also obtained a fellowship in faculty development through Madigan Army Medical Center and the University of Washington. JONATHON FREEZER, MD, PEDIATRICS The OMP Peninsula Children s Clinic welcomed Jonathon Freezer, MD, boardcertified pediatric physician, to the team in October. Dr. Freezer earned his medical degree from Virginia Tech Carilion School of Medicine and completed his residency at Geisinger Health System. Before attending medical school, he earned his graduate and bachelor s degrees in biology from Southeast Missouri State University and Pennsylvania State University, respectively. Dr. Freezer most recently worked as a pediatric hospitalist at the University of Illinois College of Medicine. SARA SQUYRES, PA-C, MPAS, FAWM Certified physician assistant Sara Squyres recently joined the urology team at the OMP Specialty Clinic in Sequim. Certified by the National Commission on Certification of Physician Assistants, Squyres has 35 years of clinical experience. Squyres gained much of her experience working for the U.S. Department of Veterans Affairs and Veterans Health Administration, and she even practiced for five years at the Seattle division of the VA Puget Sound Health Care System. Squyres is a fellow of the Academy of Wilderness Medicine and is an Advanced Wilderness Life Support instructor. 5

6 M AILED FROM ZIP CODE PRSRT STD U.S. POSTAGE PAID PERMIT NO Caroline Street Port Angeles, WA Olympic Medical Center complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability or sex. For more information, contact the Patient Experience Manager at Olympic Medical Center, 939 Carolina Street, Port Angeles, WA or call (360) or (TTY). ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al (TTY: ). 注意 : 如果您使用繁體中文, 您可以免費獲得語言援助服務 請致電 (TTY: ) For more information, visit Olympic Medical Center at This publication in no way seeks to serve as a substitute for professional medical care. Consult your physician before undertaking any form of medical treatment or adopting any exercise guidelines. What the Heck Is an Advance Care Plan? Sandy Ulf, RN Determining your wishes and who will make medical decisions for you if illness or injury prevents you from doing so can provide priceless peace of mind. An advance care plan features two main elements: It designates who you trust to be your medical decision-maker if you are incapacitated, and it clarifies your wishes for how medical care, including life-sustaining treatment, should proceed if you are unable to communicate. Once you ve made those decisions, the next steps are to enshrine the plan in legally binding documents a durable power of attorney for health care, a health care directive and a physician order for life-sustaining treatment and share them with your physician and loved ones. HERE TO HELP Olympic Medical Center hosts monthly, one-hour advance care planning sessions at the hospital, OMP Primary Care Clinic Sequim and Shipley Center in Sequim. We teach attendees about advance care planning and provide the documents they need to make a plan, says Sandy Ulf, RN, advance care planning coordinator at Olympic Medical. They can mail the forms back to us or drop them off at one of our clinics, and then we enter the information into their medical record. Individuals can update their plan as they age. To register to attend an advance care planning session or schedule a meeting with an advance care planning professional at Olympic Medical, call (360) or acp@olympicmedical.org.