Kaetlin Miller, MPH, CHES

When people think of the Pacific Northwest, they often think of rain. Especially during non-summer months, water never seems to be in short supply in our region. So it seems strange that many of us aren’t getting as much water as our bodies need.

Every cell and tissue in your body needs water to survive and without it, you could be left high and dry. Thirst is the first sign that your body is dehydrated which means we should be drinking water even before we think we need it.

What are other signs of dehydration?

Many of us would choose not to go back to school. We’re finished with the exams, the studying and the lectures. But does that mean we don’t have anything more to learn? Unlikely. In fact, most of us could afford to get schooled some more…on health. Do you know the latest recommendations for lung cancer screening? Do you know how to cook heart healthy meals? What about the right way to do CPR, do you know it? Even as a health educator, I find myself at a loss with many of these questions. As students head into midterms and finals, maybe we should all hit the (health) books, too!

Of course, if you’ve been out of school for a while, it may seem hard to jump back in or even know where to jump back in. Where should you start? Consider your local health facility. When it comes to health, the hospital or your local health facility is more than just a place to go when you get sick. Hospitals are also the place to go to avoid getting sick. Learning about health is one of the best ways to do this and many hospitals, clinics, and other medical facilities have health classes that can exercise your brain (and even your body, too!) Instead of paying a copay to ask a health care provider some basic questions, why not try a health class? Many are free or low cost and can offer opportunities to ask questions and get much needed answers to health questions.

Talk with your doctor, your neighbors or your friends to get ...

Your mental and emotional health are just as important as physical health—it’s difficult to have one without the other. As we here in the Pacific Northwest face a very apparent shift in seasons from summer to fall, the concept of change and adjustment is all around. Learning to adjust to the change in weather offers important lessons in dealing with the continual changes we face in life.

If you’re a native or adopted Washingtonian, seasonal affective disorder (SAD) is probably not a new concept to you. This type of depression occurs during the fall and winter months when there is less natural sunlight. It is a yearly affliction that is slowly creeping up on many of our friends and neighbors. Treatments like light therapy and anti-depression medication can help, but what if your changes in mood isn’t SAD? What if your changes in mood aren’t from changes in season?

As we all know from our own personal life experiences, change happens and whether we know it or not, it’s happening all the time. Some changes are small and we are able to “go with the flow;” other times, change can really throw us for a loop. So how do you deal with life-altering change and make the most out of it?

Change ...

Who likes thinking about stroke? It’s scary! But when we talk about it, we learn how to prevent and treat it. With quick and careful treatment—from diet and exercise to medications and guided rehabilitation—life can go on happily and healthily after stroke. But first of all, we need to start the conversation. So let’s chat.

You: What is a stroke?

Me: A stroke occurs when a clot of blood gets stuck in your brain or a blood vessel in your brain bursts. Many factors can increase your risk for stroke. Do you have high blood pressure, high cholesterol or diabetes? Do you smoke or are you overweight? Take this free risk assessment to see if you might be at risk for stroke.

You: How do I know if it’s a stroke?

Me: If you or a loved one has a stroke, check for signs and call 911 as soon as possible. When a stroke occurs, blood cannot get to parts of the brain that control speech and movement. When you notice these signs, the key is to think and act “FAST:”

F – Face: If...

No, that’s not a typo. Flu season is upon us. As summer vacations end, kids go back to school and work picks up again, things can get a little cuckoo. The added stress tied with more contact with people as we head indoors to escape the cooling weather mean that we are more likely to get sick.

Germs like the flu love two things: weaker immune systems (thanks, stress!) and people in close contact with each other.  Schools and offices (two of the most cuckoo places this time of year) are ideal breeding grounds for the flu, which still kills tens of thousands of people every year. The bright side of this is that the flu is preventable!

Here are the top four ways to keep from getting sick this season:

The days are getting shorter, the jackets are coming out and a rainbow of leaves covers the ground. It is fall and even though it might be a bit rainier, it is still gorgeous here in the Pacific Northwest. Of course, as the temperature drops, for many of us, so does our motivation to exercise. But don’t let the shorter daylight hours and cooler weather keep you from giving your body what it needs.

In the United States and in many countries around the world, we rely heavily on our cars to get around, especially when they promise the comfort of heat on cold days and shelter when it rains. This often means we have to deal with more traffic, too. So why not take time this season to rediscover the power of your own two (booted) feet, and avoid the traffic?

Neighborhoods in cities around the country have a “walk score” that rates how easy it is to walk to places like grocery stores, banks and schools. The higher the walk score, the easier and safer it is to get places on foot. The easier and safer it is to get places, the more people walk! The more people walk, the healthier they are.

In fact, people who live in areas with higher walk scores ...

Last weekend I had the pleasure of attending “Step Out: Walk to Stop Diabetes” at Magnuson Park in Seattle and meeting hundreds of people touched by diabetes. Whether they had family members or loved ones with diabetes or had diabetes themself, each person had a clear passion for finding a cure for this condition. That passion was contagious and I was happy to catch it!

Joining doctors and Certified Diabetes Educators from Swedish’s Diabetes Education Center at a booth, I heard about patients’ challenges, from staying at a healthy weight to getting the right nutrition to checking their blood sugar. Facing a chronic disease like diabetes (which affects nearly every aspect of a person’s life) is truly heroic! As a health educator, I understand the risk factors for diabetes and how to treat it, but until you meet someone that deals with the finger pricks, test strips and insulin shots every day, it is difficult to grasp what living with diabetes is truly like.

What it also made me realize is that there is always more to learn about diabetes care and treatment. And many of these lessons can help those without diabetes! Learning how to stay healthy and practicing these skills does not have to be boring either. In fact, the Diabetes Education Center has a series of cooking classes where you can learn how to cook tasty healthy food (and eat it, too!) The interactive classes are usually held every few months with the next one coming up at Swedish/Cherry Hill on Tuesday, November 13th from 6-7:30 p.m. Frankly, I’m a poor cook but classes like these help remind me that being healthy can actually be fun. They are even hosting these classes at Swedish/Issaquah starting in 2013, too! Who’s coming with me?

Even as someone who works at a hospital, I find myself grabbing for that second treat more often than I should and a regular reminder of healthy habits is always welcome. Being at the Step Out walk was one of these reminders and it made me realize how strong those with chronic disease are. For those out there that deal with conditions like this every day, you are amazing.

Thanks for stepping out this weekend and reminding me why it is awesome to work with patients and families like you!

The Swedish team at Step Out: Walk to Fight Diabetes 2012