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MultiCare Allenmore Hospital ~ MultiCare Auburn Medical Center MultiCare Good Samaritan Hospital ~ MultiCare Mary Bridge Children’s Hospital MultiCare Tacoma General Hospital ~ MultiCare Clinics

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MultiCare Allenmore Hospital ~ MultiCare Auburn Medical Center

8 8PAGEheresunny days are

again

Summer warriorGet out there! But be safe about your body.

Safe fun in the sunHelp your kids have a fun, active summer—while staying safe.

6

7

Glory daysThey haven’t passed you by. Get tips to stay active at any age.

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13

What’s inside

Save your skinWhen you go outside this summer, don’t forget to protect your skin.

spotlight

a message from the ceo

Living in the Pacifi c Northwest affords many opportunities to enjoy our region’s beauty year-round. But Northwest summers—brief as they are—are truly special, offering out-door recreation options from hiking and mountain biking to fi shing and water sports.

Two of MultiCare’s major community events happen each summer, combining healthy, outdoor activities with opportunities to give back to our community. I participate in these events because I support these impor-tant causes—and I get the added benefi t of challenging myself to achieve my personal fi tness goals.

Roman Meal Sound to Narrows, which took place last month, is one of Pierce County’s most beloved, longest-running race events. Each year, thousands of people participate at all ages and skill levels. Proceeds from this event benefi t MultiCare’s Center for Healthy Living community programs. You can learn more at soundtonarrows.org.

The Alaska Airlines Courage Classic, taking place Aug. 3 to 5, is a three-day, 173-mile bicycling adventure that takes riders through three of Western Washington’s mountain passes. The Courage Classic Bi-cycle Tour, now in its 22nd year, was created as a fundraising ride for the Rotary Endow-ment for the Intervention and Prevention of Child Abuse and Neglect. Proceeds support the Child Abuse Intervention Department at

MultiCare Mary Bridge Children’s Hospital and the statewide Children’s Trust Foundation. Find out more about the Courage Classic at courageclassic.org.

In addition to events such as these, there are many opportunities for you to get outside and stay active this summer. This issue of Healthy Living can help get you started. On page 6, we discuss how to ease into summer activity safely if you’ve been less-than-active during the rest of the year. Page 7 shares tips to help your kids enjoy summer activities safely. On page 8, some of our doctors share their favorite places to go when they want to be active in the outdoors. On page 10, we offer advice on being fi t and active at any age. Our experts talk about having a fi t summertime pregnancy on page 12 and fi nally, on page 13, how to protect your skin from the sun’s damaging rays.

No matter what you like to do outdoors, the important thing is to get out and get moving. From long walks on the waterfront to moun-tain biking on Mt. Rainier, being active can be fun, help relieve stress and help you stay healthy throughout the year.

Have a safe and healthy summer!

Yours in health,Diane Cecchettini, RNPresident and CEOMultiCare Health System

MultiCare Health System is a leading-edge, integrated health organization made up of fi ve hospitals, numerous primary care and

urgent care clinics, multispecialty centers, Hospice and Home Health services, and many other services. A not-for-profi t organization based in Tacoma since 1882, MultiCare has grown over the years in response to community needs. Today we are the area’s largest provider of health care services, serving patients at dozens of locations in Pierce, South King, Kitsap and Thurston counties. Learn more at multicare.org.

HEALTHY LIVING is published as a community service for the friends and patients of MultiCare Health System, a not-for-profi t community organization, P.O. Box 5299, Tacoma, WA 98415-0299. 800.342.9919, multicare.org.

For comments or suggestions about HEALTHY LIVING, please write to us at hleditor@multicare.org. Information in HEALTHY LIVING comes from a wide range of medical experts. If you have any concerns or questions about specifi c content that may affect your health, please contact your health care provider.

Copyright © 2013 Coffey Communications, Inc. CUN29291

Photo

courtesy of Monologue P

hotography

MultiCare President and CEO Diane Cecchettini, RN, (Lieutenant Colonel, Ret., U.S. Air Force Reserve) running the Military Race at this year’s Sound to Narrows

2 • Healthy Living

spotlightMultiCare news

celebrate the end of summer with a run in south King countyThe 6th annual Outpatient Physical Therapy and Rehabilitation Summer’s End Fun Run, which takes place Saturday, Sept. 28, at Kentwood High School in Covington, provides community spirit and brings together those seeking a fun, vibrant and healthy lifestyle.

Summer’s End encourages following the Let’s Go! 5-2-1-0 “Eat Smart, Play Hard and Learn”

message, which can help families and children to eat healthy and be active together. Come join us as we get moving, and pick out some fresh fruits or vegetables to carry home!

The Fun Run races include a 10K and a 5K run, as well as a free 2K Ju-nior Run for younger participants. Each race is professionally timed by Raise the Bar.

The event also features prizes, medals three deep in each age category, food, beverages, vendor booths and giveaways—including our signature “Pick Your Produce,” provided by local farmers. All proceeds for the event go directly to programming that provides for a healthy environment within our community.

Registration for the 5K and 10K races is $25 for adults and $15 for children 13 and under. Registration fee includes a T-shirt. Registration for the 2K Junior

Run is free. Family discounts for families of four or more are available. Find more details and registration information at cruzinpassport.com.

Want to quit tobacco?QuitSmart™ is a free, eight-week, Web-based tobacco cessation workshop to help you quit tobacco for good. We will help you identify your challenges in quitting tobacco and prepare a solid foundation for lifelong success.

This is an ongoing program that can be started anytime and can be completed on your own sched-ule. The workshops provide skills and ideas to sup-port your quit efforts. Free phone support is also available to workshop participants.

Register by calling 253.301.5096 or by referral from your provider. For more information, visit

multicarequitsmart.org or contact Bev-erly Utt at beverly.utt@multicare.org or 253.301.5096.

Like our page facebook.com/multicarehealthsystem

Follow us twitter.com/multicarehealth

Subscribe to health multicare.org/health-newsletter

Stay with usmulticare.org

Read our blog, MultiCare Vitals multicare.org/vitals

MyChart on the goMyChart, a free service for MultiCare patients, gives you secure online access to your personal health information, plus easy-to-use tools that make managing your health care simple and convenient.

The MyChart app makes MyChart even more convenient. Available for iPhone, iPad and Android platforms, this free app makes it easier than ever to review your health information, request prescription refi lls, get test results and more.

To download the app, visit multicare.org/getmychart.

Healthy Living goes mobileHealthy Living magazine is now available as a free, stand-alone app for Apple and Android devices. Visit multicare. org/healthy-living-magazine for details or scan the code.

Go mobile m.multicare.org

Android iOS

multicare.org • 3

MultiCare news

MultiCare has partnered with MedicareCompareUSA to provide our MultiCare Medicare Insurance Helpline to patients who are turning 65. This is a free service that helps you evaluate and compare Medicare insurance plans accepted by MultiCare, and provides answers to questions about your coverage after you’re enrolled.

The MultiCare Medicare Insurance Helpline is staffed by MedicareCompareUSA

insurance specialists. They can help patients understand and evaluate the differences between Medicare Supplement plans and Medicare Advantage plans, as well as help patients fi nd the right Medicare Part D pre-scription plan for them.

The MultiCare Medicare Insurance Helpline can be reached by calling

866.391.4448 Monday through Friday, from 9am to 5pm.

MultiCare Good Samaritan Hospital’s Dally Tower recently re-ceived the prestigious Vista Award in the new construction cat-egory. The award was presented in San Francisco at the annual International Summit and Exhibition on Health Facility Planning, Design and Construction, hosted by the American Society for Healthcare Engineering.

The award recognizes the importance of teamwork in creating an optimal health care environment on projects that succeed from preplanning through construction to operation. The $268 million project was completed in 2011 by Skanska USA Building. The 350,000-square-foot patient care tower includes 82 beds and shelled space for another 80. It also includes an emergency department, imaging department, surgery department,

central utility plant and parking garage. “We are delighted to be a recipient of the Vista Award,” says

Glenn Kasman, FACHE, President of MultiCare’s East Pierce Region. “It honors the hard work and dedication of everyone who helped create this beautiful, healing space. Our team’s collabora-tion and focus enhanced safety, comfort and effi ciencies, which allows us to better serve our community.”

Skanska Senior Vice President Mark Howell said, “The entire project team—including the owner, designers, our employees and trade partners—are extremely proud to have our efforts and accomplishments recognized by this award. The Vista Award ac-knowledges the collaborative spirit we experienced throughout the delivery of the Good Samaritan project.”

Good samaritan wins national health care construction award

turning 65? our free HeLpLine HeLps you naviGate MeDicare enroLLMent

4 • Healthy Living

MultiCare news

Main entrance to Mary Bridge has changedIn May, two new floors opened at MultiCare Mary Bridge Chil-dren’s Hospital in Tacoma, completing the first phase of a three-phase women and children’s services “Building Dreams Together” expansion project that is expected to last through 2015.

Because of the remodeling and expansion at Mary Bridge, the main entrance to the hospital has moved. The new main entrance can be found in the Philip Pavilion, located on 5th Street off Martin Luther King Jr. Boulevard, adjacent to the P2 (5th Street) Parking Garage and the Emergency De-partment entrance. Valet parking is available at this entrance.

The main entrance for MultiCare Tacoma General Hospital will not change.

Good news for new momsinsurance May cover cost of Breast puMpsPregnant women and new mothers may qualify for a Medela Breast Pump with no out-of-pocket costs, thanks to a change in insurance coverage requirements as part of the Affordable Care Act.

Unlike retail stores that sell the breast pumps for up to $400, MultiCare has several locations where these pumps can be billed directly to insur-ance, without any out-of-pocket costs for the mother:

• Healthy Reflections Boutique at MultiCare Gig Harbor Medical Park• The Mom & Baby Boutique at MultiCare Tacoma General Hospital• Through the lactation staff members at MultiCare Good Samaritan

Hospital in Puyallup.Under new rules, the pumps fall under preventive care, instead of dura-

ble goods, so they’re not subject to co-pays or deductibles. Many insurance plans cover 100 percent of the allowable costs.

Since coverage varies by plan, check with your insurance to find out if you qualify.

multicare.org • 5

health check

We KnOW tHat the warm summer weather can inspire even the most reluctant exerciser to get outside and get active or set new fi tness goals.

To get you ready to sign up for that half-marathon, invest in a brand new racing bike, or set out for the peak of Mt. Rainier, we’ve asked Fred Th ompson, MD, an orthopedic surgeon with MultiCare Orthopedics & Sports Medicine – Mountain, and Jason Brayley, MD, a sports medicine specialist with MultiCare Orthopedics & Sports Medi-cine – Puyallup, for their advice on how to safely ramp up your summertime workouts.

A better workout?Aside from helping you enjoy the fresh air,

an outdoor workout may actually be better for you. According to Dr. Th ompson, some studies have shown that running outdoors burns more calories and provides a better aerobic workout than running on a treadmill.

“People run diff erently on a treadmill,” he says. “Th eir gait is somewhat unnatural.”

But exercising outdoors can pose some risks that an indoor workout doesn’t.

“If you’re running or cycling on public roads, extra precautions need to be taken

in order to protect yourself from distracted drivers,” says Dr. Brayley. “Staying on low-traffi c streets [or] designated running trails and wearing bright colored clothing are excellent ways of trying to keep yourself as safe as possible.”

Too much, too soonIf you’re trying to take your exercise

schedule from 0 to 60 in a couple of weeks, you’re setting yourself up both for disappointment—and for injury. Both doc-tors agree that many summer warrior injuries come from trying to do too much, too soon.

“I think the most common problem is when people take on too much activity in a very rapid manner,” says Dr. Brayley, “Th at is a setup for their inactive bodies to start hurting!”

“People tend to overtrain,” agrees Dr. Th ompson, “Th ey’re not pacing themselves.”

A better approach when you’re starting a new fi tness routine, or increasing your level of exercise, is to slowly increase the amount of activity you plan on doing. Th is is good for both your body and your mind. Setting realistic, achievable goals helps you stick with exercise in the long run and helps you

avoid the frustration and burnout that can come with unrealistic expectations.

Don’t be single-mindedAnother common cause of injury, says

Dr. Th ompson, is a lack of cross-training.“People need to proceed with a balanced

training program,” he says. Balance means incorporating the three areas of fi tness—cardio, strength and core training.

So don’t just run or hike or ride your bike. Vary the kinds of exercises that you’re doing, incorporate moves that improve balance and fl exibility, and make sure that you’re hitting those three areas of fi tness on a regular basis.

Listen to your bodyNo matter what you’ve heard, pain does

not always add up to gain. A little soreness a day or two after a workout is normal—what’s called delayed onset of muscle sore-ness. But it could be something more.

Ignoring those pains, or not modifying your workout when you feel pain, could lead to more serious problems down the road.

“Pain beyond 48 hours could be an in-jury,” says Dr. Th ompson. “Th at’s the time to seek advice from a professional.”

Be a summer warriorStay injury-free during the summer

put some all-stars on your teamDon’t let sports or exercise-related injuries keep you out of the game. Turn to the expert providers at MultiCare Orthopedics & Sports Medicine. Whether you are an elite athlete interested in maximizing your performance or simply looking to maintain your active lifestyle, the MultiCare Sports Medicine program provides exceptional care, focusing on issues related to sports and exercise.

With nearly a dozen locations throughout Pierce and South King counties, MultiCare Orthopedics & Sports Medicine can provide you with expert care you need, close to work or home.

Visit multicare.org/ortho for more infor-mation and to fi nd a location near you.

6 • Healthy Living

multicare.org • 7

It’S SuMMertIMe. School’s out and the weather’s warm. It’s a great time to be a kid—but it can also put more kids in harm’s way.

Help your kids have a safe summer by following these tips from Laura Miccile, Supervisor for the MultiCare Mary Bridge Center for Childhood Safety.

Water sportsSwimming and boating are great sum-

mer activities—but can be dangerous for adults and kids alike. Luckily, a few simple precautions can help keep kids safe at the pool, beach or out on the water.

Th anks to ongoing snow melt in the surrounding mountains, “One thing to remember about swimming outdoors in Washington is that the water is very cold,” says Miccile.

Swimming in cold water can cause life-threatening changes to your breathing and coordination, and children can’t always be counted on to pay attention to how cold they’re getting. If a child is shivering un-controllably or their lips are turning blue or purple, that’s a clear sign that’s it’s time to take a break.

Children should always wear a life jacket in open water, whether swimming or boat-ing, and they should always be under direct

Help with helmetsWearing a properly fi tted helmet reduces the risk of head injury by 85 percent. MultiCare offers free hel-met fi ttings by appointment, as well as at community events, through the Mary Bridge Center for Childhood Safety, the MultiCare Maple Valley Clinic and the Cel-ebrate Seniority program. To make an appointment or

fi nd an upcoming event near you, call 253.403.1234 (Mary Bridge) 253.372.7680 (Maple Valley) or

253.697.7385 (Celebrate Seniority). How can you tell if your child’s helmet fi ts properly? View our infographic at multicare.org/helmetfacts to fi nd out.

Go out and play the safe way

crash. But multisport helmets, which are used for higher-impact sports like skate-boarding, are designed to withstand mul-tiple impacts.

“Many parents look at the style of the helmet and assume it’s a bike helmet or skateboard helmet,” says Miccile. “But they need to look at the rating, not the style.”

WindowsOpen windows can be a serious sum-

mertime hazard for children, especially little ones 3 and under.

“I think we saw over 50 window falls last summer,” says Miccile.

If you’ve got young children at home, she continues, open your windows no more than 4 inches wide, and use a window lock (available at the MultiCare Mary Bridge Children’s Health Center in Tacoma, as well as other outreach sites) to keep it in place. Keep furniture and other climbable pieces away from windows, and, as an extra precaution, plant shrubs and other plants under windows to help cushion a fall, should the worst happen.

Finally, Miccile warns not to be lulled into a false sense of security if you have window screens.

“Th e screens don’t matter at all,” she says. “Screens keep bugs out. Th ey don’t keep kids in.”

parental supervision, continues Miccile.

“Th at doesn’t mean sitting on the beach read-ing a book,” she says. “It means literally standing there watching them.”

Even in a swimming pool setting, Miccile advises parents to put life jackets on children who can’t swim, and she notes that swimming lessons can help reduce the risk of drowning.

Wheeled sportsWashington state has no statewide

laws requiring helmets for bicyclists, but many cities and counties do—includ-ing King County, Pierce County, Ta-coma, Gig Harbor and Puyallup (visit multicare.org/wsdot for a full list). Take heed, parents—these laws apply to all bicy-clists, not just children.

Children should also wear proper hel-mets for other wheeled sports, such as when riding skateboards and scooters.

Miccile cautions parents to make sure to choose the right helmet for the wheeled sport their child is doing. Helmets rated for bicycling must be replaced in the case of a

8 • Healthy Living8 • Healthy Living

Who: Chad Krilich, MD, Medical Director, MultiCare Auburn Medical Center

What: Running

Where: Cushman Trail, Gig Harbor; Tacoma Narrows Bridge

Why: “It’s quiet. It gives me time to refl ect. It keeps me fi t. It is great for training because of the hills. Most of all, the sunrise on the bridge, view of the trees and harbor cannot be beat.”

Who: Kim Mebust, MD, Sleep Medicine Specialist, MultiCare Neuroscience Center of Washington

What: Fishing/fl y-fi shing

Where: Puget Sound, Yakima River, Montana

Why: “My family and I love to fi sh, whether it is fl y-fi shing or trolling for salmon in Puget Sound. Fishing not only provides a quiet, peaceful outing, but we also get to travel to beautiful areas around the country and enjoy the wildlife in addition to the scenery. It’s a great way to bond with my family as well as provide stress relief for me.”

From the Pacifi c Ocean to the Puget Sound, from the Olympics to the Cascades, Western Washington is a great place to get outside, especially in summer. Whether you’re looking for a challenging outdoor workout or just a stress-relieving walk along the water, there’s something here for everyone. To give you a little outdoor inspiration this summer, we asked a few of our doctors to tell

summer, we asked a few of our doctors to tell us about the places they love to go when they us about the places they love to go when they head outside to pursue their favorite activities.head outside to pursue their favorite activities.head outside to pursue their favorite activities.

Who:

8 • Healthy Living

multicare.org • 9 multicare.org • 9

Who: Mortiz Bartels, MD, OB-GYN, MultiCare Women’s Health Center, Gig Harbor

What: Sailing

Where: Puget Sound

Why: “Sailing is very relaxing for me as it truly creates a good balance between my job and my private life. Plus it gives me the opportunity to enjoy the outdoors in the great Pacifi c Northwest. I often sail to Blake Island with my family, tie up to a mooring buoy and spend the night on the water.”

Who: Mark Mariani, MD, Medical Director, MultiCare Orthopedics, Sports Medicine, Podiatry

What: Golfi ng

Where: Tapps Island Golf Course, Allenmore Golf Course

Why: “I recently started playing golf again and have enjoyed the challenge of the game. I really enjoy walking the course and being on the grass. Golf requires so much concentration that it allows me to be distracted from the normal daily worries. I am refreshed (if not humbled) after playing and feel that I have been able to get great exercise at the same time. It also allows me to spend time with those I care about—whether friends or family. We have family near the Tapps Island course, so it allow us to spend time together and play a challeng-ing game. Our young boys are also really into learning golf, and it makes it fun for us to play and learn together.”

Who: Needham Ward, MD, Cardiologist, Cardiac Study Center

What: Kayaking and hiking

Where: South Sound, near Squaxin; Mount Rainier

Why: “Whether it’s the hiking or kayak-ing, I love spending time doing these things because I get a lot of exercise and lots of sun and it’s gorgeous. I like the solitude, being away from the rat race, being surrounded by nature, seeing the birds and animals.”

Who: Navdeep Kaur, MD, Internal Medicine, MultiCare Tacoma Internal Medicine

What: Running

Where: Point Defi ance; Point Ruston

Why: “Running is helpful to relax and rejuvenate a tired body and mind. I fi nd running helps me recharge and also explore the local area. My favorite spot is Point Defi ance Park, which combines nature and a good workout at the same time. Th e newly opened Point Ruston parkway is also a good spot for running, biking or strolling with unobstructed views of Puget Sound and the mountains.”

Who: Ugo Uwaoma MD, Assistant Medical Director, MultiCare Inpatient Specialists

What: Golfi ng

Where: Home Course, DuPont; Washing-ton National, Auburn

Why: “Golfi ng provides good relaxation and escape from routine work whilst ex-ercising the mind and body. You can burn about 1,400 calories walking 18 holes. Enjoying our wonderful scenery, walking, in the company of my kids or friends and ready to return to work rejuvenated: Now that’s priceless!”

We want to hear from youWhat are your favorite western Washing-ton spots when you head into the great outdoors? Visit us on Facebook at

facebook.com/multicarehealth to share them with us.

Who:

Who:

multicare.org • 9

Who: Jasmine Daniels, MD, Medical Oncology, MultiCare Regional Cancer Center – Puyallup

What: Skiing, walking

Where: Crystal Mountain Snoqualmie; waterfront; Point Defi ance

Why: “One of my favorite activities is skiing, and it’s not because I am a good skier—quite the contrary. However, what I enjoy is feeling the crisp, refreshing moun-tain air and seeing the sun glistening off the mountain snow.…It washes away all the stress and worry. When I cannot get to the mountains, I like to go for strolls along Sunnyside Beach, Chambers Bay/Creek, Point Defi ance Park and Ruston Parkway. I don’t think you need any fancy equipment to enjoy the natural beauty of our surroundings. All we need is a good pair of walking shoes and motivation to get out the door! Getting back to nature and enjoying the simple pleasures in life, rejuvenating/reenergizing my soul, makes me a better wife, mother, sister, daughter, friend and doctor.”

Who: Heather Marshall, MD, Medical Director, MultiCare Tacoma General Hospital and MultiCare Covington Emer-gency Departments

What: Cycling

Where: Vashon Island

Why: “I enjoy cycling on Vashon Island with my husband. We walk on the Point Defi ance ferry with our bikes for the 10-minute ride. It is a beautiful ferry ride, and then we get off on Vashon and are able to cycle as long or little as we like with much less traffi c than in town. Th ere are numerous places to have lunch in the town of Vashon, which is about halfway down the island. Th e only trick is timing your return to the ferry departure time!”

In your 20s and 30sTh ese busy decades often include launching a ca-reer, falling in love and starting a family. It’s also a great time to establish a lifelong habit of exercise.

“If you haven’t exercised much, don’t compli-cate things at the beginning,” recommends Patti Jordan, Advanced Registered Nurse Practitioner at the MultiCare Frederickson Clinic. “Take it slow.” Start with 20 or 30 minutes of cardiovascu-lar activity a day, then build on it. Brisk walking, biking and jogging are just a few activities that get your heart rate up.

Regular exercise in these years helps build bones and muscles you’ll need the rest of your life. It also helps lower the risk of diseases that become common in the years ahead, including type 2 diabetes, some cancers and high blood pressure.

An ageless tip: Make exercise a must-do. Schedule it into your day. Th is helps you learn that taking care of yourself is a nonnegotiable priority. “Remember, fi tness activities don’t have to be done only at the gym,” notes Jordan. “Use what you have at home or at work. Take the stairs or go for a brisk walk on a lunch break. Investing in home equipment is an option too,” she says. Hand weights or a stationary bike are tools you can use for a lifetime.

A few years ago, Michael Lippman, MD, was on

the sidelines, watching his kids take taekwondo

lessons. “I was complaining I didn’t have time

to exercise,” recalls Dr. Lippman, an internal

medicine physician with MultiCare Covington

Medical Center. “Th en I thought: ‘Hey, dummy! Why

are you sitting on the bench? Get up and do something!’”

Now, more than fi ve years later, taekwondo is his passion.

He can’t wait to get to it at the end of a busy day. “I know

I’m healthier,” he says. “I feel better in my 50s than I did

in my 40s.”

Have you sidelined fi tness? If so, it’s time to do something about it. Regular exercise has amazing powers. Many people, including Dr. Lippman, consider it life-changing. It reduces stress, improves mood and protects you from disease.

Your body needs two types of exercise: aerobic and muscle-building. Most healthy adults should aim for at least 2.5 hours of moderate-intensity aerobic exercise a week and muscle-building exercises, such as lifting weights or using re-sistance bands, at least twice a week. “Exercise just makes you feel better about yourself and your life,” says Dr. Lippman. “Start somewhere. Anywhere. You won’t regret it.”

Read on to hear how more MultiCare practitioners off er inspiration to get going, no matter what your age.

In your 20s and 30s

few years ago, Michael Lippman, MD, was on

the sidelines, watching his kids take taekwondo

lessons. “I was complaining I didn’t have time

10 • Healthy Living

exercise and the brainThere’s a saying that what’s good for the body is good for the brain—and that’s true with exer-cise, according to John Huddlestone, MD, neurol-ogist with the MultiCare Neuroscience Center of Washington.

Physical activity helps by lowering risks of dis-eases that can affect how the brain works, including high blood pressure, dia-betes and heart disease. It also improves mood and thinking skills. “Keep-ing your weight down, exercising, controlling your blood pressure, not smoking—these are all related to lowering your risk for dementia and Al-zheimer’s disease,” says Dr. Huddlestone.

Some studies suggest a link between exercise and a lower risk—or later onset—of dementia and Alzheimer’s disease, too. How exercise af-fects brain structure isn’t yet clear. Some animal studies suggest it boosts brain cells, small blood vessels or a pro-tein that’s important for brain function. Whether these matter for humans’ brains is an exciting new frontier in science, Dr. Huddlestone says. “We always recommend that people stay physically and mentally active all life long,” he says. “It’s the smart thing to do.”

In your 40s and 50s Midlife can be a time of great energy and accomplishment, and exercise will help support both, according to Madhavi R. Mandala, MD, an internist with the MultiCare Auburn Medical Center. Exer-cises that get the heart pumping can help you avoid a common problem that begins in these years—the weight that settles around your middle (aka middle-age spread), which carries with it an increased risk of health problems. And lifting weights can keep bones and muscles strong.

During these years, stress can become a real factor as well. Th at’s why Dr. Mandala also recommends deep-breathing exercises or meditation. “We don’t hear much about this, but I think it’s really important,” she says. “It helps with emotions and hormones and clears the mind.” Th at can keep you focused on what’s important in life, includ-ing your exercise and wellness goals.

An ageless tip: Avoid weekend-warrior syndrome. Instead, focus on consistency, carving out time most days of the week. Th is also helps reduce injuries. A middle-aged body doesn’t repair itself as quickly as it once did, Dr. Mandala notes.

In your 60s and beyondIn later years, the focus of exercise for most of us starts to shift from marathons to maintaining function and independence. “A lot of people, by this age, have a chronic illness,” Dr. Lippman says. “You can’t stop these diseases. But you’ll remain more inde-pendent, happier and healthier if you exer-cise regularly.”

Continue both aerobic and weightlifting exercises during these years. In addition, work on fl exibility and balance, he advises. Good balance helps you avoid falls, a serious health threat as people age. “Most people don’t realize that balance is something you can learn and practice,” he says. Ask your doctor or a fi tness professional for exercises that help improve balance.

An ageless tip: Group exercise classes are a great way to make friends and stay con-nected, two secrets to good health. Check out your local senior center or gym. Some may have discounted programs for older participants. “Th at group dynamic in exer-cise is really powerful,” Dr. Lippman says. “You try harder and it’s more fun. It’s great to have someone cheering you on.”

ageany

age ogist with the MultiCare Neuroscience Center of Washington.

by lowering risks of dis-eases that can affect how the brain works, including high blood pressure, dia-betes and heart disease. It also improves mood and thinking skills. “Keep-ing your weight down, exercising, controlling

Good adviceNeed help getting started with an exercise program? Ask your doc-

tor. If you don’t have one, visit multicare.org/doctors. Profi le in-formation includes location, gender,

specialty and languages spoken.

multicare.org • 11

Once yOu’re pregnant, life be-comes anything but routine. Still, one routine bears following: a daily prenatal exercise plan. “For most women, exercise during pregnancy should not be considered optional,” says Paul Boeder, MD, an OB-GYN with MultiCare Auburn Clinic. “It’s essential to the good health of both mother and child.”

Mommy in motionActually, keeping fit has a host of

mother-baby benefits. For example:• Taking a walk could help you sleep better.• A swim may ease back and joint pain.• An aerobics class might keep depression and anxiety at bay.

Plus, of course, exercise has been shown to lower the risk for pregnancy complica-tions such as pre-eclampsia, gestational diabetes and preterm delivery. Pregnant

women might think of their time on the treadmill as training. “Labor itself is an athletic event,” Dr. Boeder says. “Staying in shape will help you be prepared for the feat.”

Work up to a workoutSo what if you’re not in the best of

shape when you get pregnant? That doesn’t mean a nine-month pass. It simply means you need to ease into exercise. “All pregnant women should exercise for at least 30 minutes a day,” says Mary Ann Lee, MD, an OB-GYN with MultiCare OB/GYN Associates in Tacoma. “But you can begin with as little as five minutes a day and work your way up.”

These recommendations are for women with a healthy pregnancy, says Dr. Lee. If you have concerns, check in with your doc-tor before doing any physical activity.

Don’t bump the bumpObviously pregnant women need to

avoid some types of exercise. This includes activities with a high risk of falls, such as water skiing. And contact sports are out, especially after 20 weeks (about halfway through pregnancy). “You don’t want to do anything that unnaturally jolts, jars or bumps the baby,” Dr. Lee says.

Stop exercising and call your health care provider if you experience:• Vaginal bleeding• Dizziness or faintness• Shortness of breath• Contractions

Finally, if you need to slow down and take a break from your normal exercise near the end of your pregnancy, don’t feel guilty. “Just back off for a time and pick up your routine again about four to six weeks after delivery,” offers Dr. Boeder.

We want to pamper you through pregnancy! MultiCare’s OB CareConnect program offers three levels of services to give you just the right health care during this special time. Visit multicare.org/

obcareconnect or call your MultiCare OB-GYN office.

Heat x 2Exercising outside in the heat of summer is hard on anyone. But it takes a special toll on moms-to-be. “Pregnant women are one group that has to consciously hy-drate during exercise,” Paul Boeder, MD, MultiCare OB-GYN, says. That means a pregnant woman should not wait until she feels thirsty, but should drink water throughout her workout.

exercise during pregnancyBaby steps

12 • Healthy Living

skin health

the aBcDes of skin cancerThough fair-skinned folks who’ve had a lot of sun exposure have a higher risk for skin can-cer, anyone can get it. But if caught early, many skin cancers can be cured. Yoshio Inoue, MD, an oncologist who treats melanoma—the most dangerous type of skin cancer—at MultiCare Regional Cancer Center, says: “If you notice any skin lesions, dark moles that change or unusual rashes, don’t ignore it. See a dermatologist right away.”

To spot suspicious spots early, Dr. Inoue recommends learning the ABCDEs for skin checks. Seek medical advice for spots or moles that: Love your skin

MultiCare MedSpa, in Coving-ton and Gig Harbor, offers a full

range of services and products to help you love your skin. Visit

multicaremedspa.org to learn more or to schedule a consultation with one of our skin care experts.

HOW WILL yOu get out and play this summer? Kayak to Vashon or take the kids to the Wright Park sprayground? Or maybe you’ll cheer on the Rainiers or catch some mutton bustin’ at the state fair?

Whatever your outdoor plans, there’s something besides the sun you shouldn’t take for granted: your skin. And no matter what skin you’re in—oily or dry, sensitive or not—Paula Budihas, an esthetician at MultiCare MedSpa in Covington and Gig Harbor, recommends three strategies:

Prevention. Apply a topical antioxidant to your face. “Choose one with pure L-ascorbic acid and an

acidic pH,” says Budihas. “Antioxidants help neutralize the chemical reaction that occurs when ultraviolet (UV) rays hit your skin.”

Protection. Always use sunscreen. After applying an antioxidant, use a quarter-size

amount of a broad-spectrum, water-resistant product specifi cally formulated for your face. Apply a

tablespoon of water-resistant SPF of 30 or higher to the rest of your body 15 minutes before exposure—even on cloudy days.

3 strategies for healthy summer skin

the skinny on your skin

Local UV alertsTo fi nd out how much UV is ex-

pected in your neighborhood, visit epa.gov/sunwise. Then choose

the best level of sun protection for you and your family.

A — Are asymmetrical

B — Have uneven borders

C — Are multicolored, especially with shades of black or brown

D — Are ¼ inch or more in diameter

E — Evolve in size, shape or color

Don’t forget to reapply every two hours and after swimming or sweating.

Because sunscreen blocks only 55 per-cent of the sun’s damaging rays, Budihas recommends the additional protection of long sleeves and a broad-brimmed hat wide enough to shade nose, neck and ears. “Also, limit your exposure, especially from 10am to 2pm, when UV rays are strongest,” she says. People on medications that increase photosensitivity should be extra careful. “When these medications react with UV light, you can get infl ammation under the skin, which causes a lot of aging.”

Correction. For a mild sunburn, try cold compresses made with whole cow’s

milk (not 2 percent or rice milk). Th e lactic acid soothes and hydrates. “Never apply anything greasy, like

petroleum jelly,” says Budihas. “It prevents healing.”

To correct premature aging, laser treat-ments, chemical peels and injectables like Botox can help. Since everyone’s skin is dif-ferent, Budihas recommends a professional assessment by a skin-care specialist.

multicare.org • 13

Sm

art s

teps

Take controlEducation and support for managing your health and safety

Heart Healthy Eating ClassPerfect for anyone with a per-sonal or family history of heart disease or high cholesterol.Learn how fats, cholesterol, carbohydrates and salt aff ect heart health, plus how to look out for your heart at the grocery store and in restaurants.Fee: $30/person; $45/coupleMultiCare South Hill Clinic, 253.697.8141

Diabetes EducationA variety of education pro-grams, including insulin pump instruction, and individual appointments are available. Program costs may be covered by your insurance plan. Doctor referral needed.• Tacoma, Gig Harbor, 253.403.1726• South King County, 253.372.7010• Auburn, 253.333.2580• East Pierce County, 253.697.2801

FOR A HEALTHY

LIFE

Outpatient Wellness ProgramMulticare Auburn Medical Center Behavioral Health Program has an alternative to inpatient care designed to help individuals 50 and older. Th is program includes group therapy and individual counseling as needed for loss, adapting to change, managing grief, educa-tion on emotional and memory issues, reducing anxiety, and enriching life skills. For free as-sessment and to see if you may qualify for this program, call 253.804.2813.

Aquatic Therapy RehabilitationMulticare Rehabilitation special-ists, 253.459.6999

Staying Safe: First AidUnderstand standard fi rst aid and adult CPR. Certifi cation re-quires written and skills exams.American Red Cross, Tacoma, www.rainier-redcross.org

Cardiac Health & Rehabilitation ProgramMedically monitored exercise therapy and lifestyle education about risk-factor reduction, medications, nutrition and stress reduction for patients who have had a heart attack, cardiac bypass surgery, angioplasty/stents, heart valve surgery or angina. Doctor referral needed.• MultiCare Auburn Medical Center, 253.333.2559 • MultiCare Tacoma General Hospital, 253.403.1058• MultiCare Gig Harbor Medi-cal Park, 253.403.1058• MultiCare South Hill Clinic, 253.697.8141

Ready, Set, Go! 5210Ready, Set, Go! 5210 is a community-based initiative to promote healthy lifestyle choices for children, youth and families. It is made possible by a partnership between MultiCare Mary Bridge Children’s Hospital, ACHIEVE and multiple community partners.

5210 means that every day you should aim for:• 5 servings of fruits and vegetables• 2 hours or less of recreational screen time (TV, computers and video games)• 1 hour or more of physical activity• 0 drinks with added sugar. Drink more water and low-fat milk.

Visit letsgo.org for additional resources. Or visit multicare.org/5210. (The Ready, Set, Go! 5210 program is adapted from the Let’s Go! program in Portland, Maine.)

stress reduction for patients who have had a heart attack, cardiac bypass surgery, angioplasty/stents, heart valve surgery or angina. Doctor referral needed.• Center, • Hospital, • cal Park,• 253.697.8141

Your mission, should you

choose to accept it…Physical activity keeps your heart and lungs healthy;

strengthens muscles; helps you reach and maintain a healthy

weight; and makes life easier. And that’s just for starters.

That’s why MultiCare spearheads the Million Minute

Mission, an initiative to encourage area residents to log

millions of minutes of activity. It can lead to big rewards for

your health.To learn more about the Million Minute Mission,

visit millionminutemission.org.

A calendar of events, classes and screenings July to October

Pulmonary RehabilitationClasses for adults with chronic lung conditions. Cost may be covered by insurance.• MultiCare Allenmore Hospital, 253.459.6623• MultiCare Auburn Medical Center, 253.333.2559

Heart Failure UniversityA series of free classes to better understand and manage heart failure is now off ered to patients and families. Th e six-module se-ries topics include Understand-ing Heart Failure, Self-Care and Risk Factors, Nutrition/Cook-ing, Heart Failure Medications, Exercise, and Advanced Care Planning.• Tuesdays and Th  ursdays, 11am• MultiCare Tacoma General Hospital, 8 Phillips Education Classroom Contact Kathy Ueland, Heart Failure Clinical Coordinator, at 253-403-4459 with any ques-tions or to enroll in the classes. See multicare.org/calendar for details.

14 • Healthy Living

MultiCare Regional Cancer Center is partnering with Gilda’s on the Go to bring Gilda’s Club activities and events to Tacoma. All activities are free and open to the community. Visit gildasclubseattle.org/activities for a full listing of off erings.

Lymphedema Networking GroupMeet other people with lymph-edema and share information and your own stories.Every second Wednesday, 7pmGood Samaritan Cancer Center, Conference Room 400 15th Ave. SE, fi rst fl oor, 253.697.4899

Stretch and Strength for Cancer SurvivorsEight-week session, Tuesdays, 9 to 10amDr. Richard C. Ostenson Can-cer Center at Good Samaritan, 253.697.4899

Comfort Therapy ProgramComfort therapy includes mas-sage and Reiki treatments for patients and caregivers.Dr. Richard C. Ostenson Can-cer Center at Good Samaritan, 253.697.4899

Healthy Steps—Moving You to Better Health with the Lebed MethodA therapeutic exercise and movement program to help regain range of motion and balance both physically and emotionally, reduce swell-ing from lymphedema, and improve overall health. Available to those with breast cancer and other cancers, chronic illness, and lymphedema.Every Wednesday, 5:30 to 6:30pmDr. Richard C. Ostenson Can-cer Center at Good Samaritan, 253.697.4899

Unless other-wise noted, visit multicare.org/class or call 800.342.9919 for information or to register.

Gentle Pilates for Cancer Survivors• Eight-week session, Mondays, 5:30 to 6:30pm• Eight-week session, Fridays, 8:30 to 9:30amDr. Richard C. Ostenson Can-cer Center at Good Samaritan, 253.697.4899

Knit for LifeSupport and enhance the lives of cancer patients and their caregivers with the gentle and healing experience of knitting. Patients and caregivers can come together to share experi-ences and concerns in a relaxed and supportive environment.No registration required.• Tuesdays, 10:30am to 12:30pm, MultiCare Regional Cancer Center Medical Oncol-ogy Clinic, Auburn• Tuesdays, 1:30 to 3:30pm, MultiCare Regional Cancer Center Medical Oncology Clinic, Tacoma General Hospital• Every other Wednesday, 10:30am to 12:30pm, MultiCare Regional Cancer Center Medical Oncology Clinic, Gig Harbor

Look Good...Feel BetterAn American Cancer Society program for female patients going through chemotherapy or radiation to learn to enhance their appearance using makeup, wigs, scarves and turbans.• Every third Monday, 2 to 4pm, Dr. Richard C. Osten-son Cancer Center at Good Samaritan• Every second Tuesday, 2 to 4pm, MultiCare Gig Harbor Medical Park• Every fourth Wednesday, 1 to 3pm, MultiCare Regional Cancer Center, Katterhagen Room, TacomaRegistration required. Call 800.227.2345 to reserve your spot.

Open Cancer Support GroupTh is group is open to all people touched by cancer who are in need of additional informa-tion, an opportunity to discuss issues and concerns, and a place to receive encouragement in a relaxed and supportive setting. Please feel free to call Betsy Allen, MSW, LICSW, (253.403.3169) if you have questions or would like addi-tional information. No registra-tion required.Every Th ursday, 5:30 to 7:30pm

Check your healthScreenings to help you stay healthy

Breast Health and Bone Density ScreeningsComprehensive DXA screening for osteoporosis as well as every-thing you need for breast health: mammography, ultrasound, ste-reotactic biopsy, clinical breast exams and education.• MultiCare Auburn Clinic, 253.876.8190• MultiCare Covington Medical Center, 253.372.7240• MultiCare Gig Harbor Medi-cal Park (DXA screening and breast health screening only), 253.792.6220• Carol Milgard Breast Center in Tacoma, 253.759.2622• Diagnostic Imaging Northwest–Puyallup Imaging Center, 253.841.4353• Diagnostic Imaging Northwest–Sunrise Imaging Center, 253.841.4353• Diagnostic Imaging Northwest–Bonney Lake Imag-ing Center, 253.841.4353

Heart Check ScreeningA personalized consultation with a cardiac prevention specialist. Includes heart disease risk analysis and basic lab tests.Fee: Starts at $55• MultiCare Tacoma General Hospital, 253.403.1726• MultiCare Gig Harbor Medi-cal Park, 253.403.1726• MultiCare South Hill Clinic, 253.697.8141

MulticareImmunization Clinicat South Hill MallFor adults and children.Tuesday to Saturday, 12:30 to 5:30pm253.403.1767 (children)253.697.1426 (adults)

Staying at the Top of Your Game: An educational forum on managing your diabetesThis event will include:• A keynote address by professional football player Marcus Dupree • A panel discussion featuring MultiCare health care providers answering your questions about diabetes• Breakout sessions focused on both type 1 and type 2 diabetes• Vendor fair and health screenings• Activities for kids

• RefreshmentsSaturday, Sept. 21, 8am to 12:30pm Tacoma Community College6501 S. 19th Street, Building 11, Tacoma Marcus Dupree’s appearance is sponsored by Novo Nordisk. Learn more or register at multicare.org/diabetesforum, or call 800.485.0205.

• 15Smart steps

Our healthy communityPrograms and activities to help build a healthier community

MultiCare Center for Healthy LivingEducation and programs for community members and corporations. We promote health and wellness with exercise, nutrition, weight loss, life balance and tobacco cessa-tion. Th is community resource is made possible by generous gifts donated through the MultiCare Health Foundation. 253.301.5095

Healthy@WorkBoost productivity and reduce absenteeism with this work-site wellness program. Program of-ferings include health screenings and health education programs and classes, all taught on-site for companies of all sizes. 253.301.5093multicare. org/healthy-at-work.

Sports Nutrition• Sport-specifi c nutrition counseling• Body fat testing using the Bod Pod• Resting metabolic rate testingFor more information and pric-ing, visit multicare.org/sports-nutrition-tacoma.253.301.5091

WIC Nutrition ProgramFederal nutrition program for low-income pregnant and breastfeeding women and their children up to age 5.MultiCare Mary Bridge Children’s Hospital and other locations, 253.403.1349

Power ShopperDevelop your cart-smart skills by joining a tour of your local supermarket, led by a MultiCare dietitian. Save time and money as you learn the top decision points to make better choices.253.301.5095

Family health and safetyResources to help keep your kids safe and healthy

Children’s Asthma EducationEducation for children with asthma and their families. Parents, other caregivers, and children ages 8 and older are welcome to attend.Mary Bridge Children’s Health Center, 253.792.6630

PowerCook: A Month of Healthy MealsLooking for a way to save time and make healthy family meals on a budget? Learn to Power-Cook! Fix and freeze 30 nutri-tious meals, and sample a few fi nished products. Taught by a registered dietitian and certifi ed diabetes educator from Multi-Care Health System.Fee: $35; $30 for YMCA mem-bers and MultiCare employeesFor upcoming dates, please visit piercecountygetsfi t.org or call 253.301.5095.

Life Jacket LoansFree life jacket loaners available year-round. Loaned for up to one week. Limited quantities.Available in Tacoma and Maple Valley by appointment.253.403.1234, Tacomamulticare.org/childhoodsafety253.372.7680, Maple Valley

Pediatric Weight and WellnessFamily wellness groups for children and teens ages 6 to 17 and their families.multicare.org/marybridge/pediatric-weight-wellness253.403.1256

Mary Bridge Mobile Immunization ClinicFor children from birth to 18 years old in Southwest Washington. Available at vari-ous locations.253.403.1767 or 800.552.1419, ext. 1767multicare.org/immunizationclinic

Children’s Diabetes Education and ClinicIndividual education for children newly diagnosed with diabetes and for their families. By appointment for those who need further education or review. Classes, camps and sup-port groups also available.Mary Bridge Children’s Hospital & Health Center, 253.792.6630

Custom-Fit HelmetsBring in your helmet, and have our trained staff custom-fi t it. Wearer must be present.• Tacoma (fi ttings only, by appointment), 253.403.1234multicare.org/childhoodsafety• Maple Valley (fi ttings only, by appointment), 253.372.7680• Puyallup (sales and fi ttings—call for prices and times), 253.697.7385

Living Well With Chronic ConditionsThis six-week workshop, offered through MultiCare’s chronic disease management program, was developed at Stanford University and helps patients with chronic diseases learn self-management skills. Topics covered include eating well, managing stress, managing medications, setting goals, working with your health care team and more.• MultiCare Allenmore Hospital, Basement ClassroomMondays, Sept. 9 to Oct. 14, 9 to 11:30am, • MultiCare Covington Clinic, Conference Room 2Fridays, Sept. 13 to Oct. 18, 2 to 4:30pm• MultiCare Gig Harbor Medical Park, Community RoomTuesdays, Sept. 10 to Oct. 15, 9 to 11:30amCall 253.792.6710 to register.• Good Samaritan Hospital, Children’s Therapy Unit Conference RoomThursdays, Sept. 12 to Oct. 17, 9 to 11:30am

July to OctoberA calendar of events, classes and screenings

Bring in your helmet, and have our trained staff custom-fi t it. Wearer must be present.

Tacoma (fi ttings only, by appointment), 253.403.1234multicare.org/childhoodsafety

Maple Valley (fi ttings only, by appointment), 253.372.7680

Puyallup (sales and fi ttings—call for prices and times), 253.697.7385

16 • Healthy Living

Unless other-wise noted, visit multicare.org/class or call 800.342.9919 for information or to register.

Car Seat InspectionsCar seat inspections and phone consultations by certifi ed technicians.• Tuesdays, 9 to 10:30am, Mary Bridge Center for Childhood Safety Safe and Sound Building, 1112 S. Fifth St., Tacoma• Th ird Wednesday of the month, (April through Septem-ber), 4 to 6pm, MaryBridge Center for Childhood Safety Safe and Sound Building, 1112 S. Fifth St., Tacoma• Th ird Wednesday of the month, by appointment, Good Samaritan Hospital, PuyallupCall 253.403.1417 to schedule an appointment.

Other inspection locations and dates available by appoint-ment. Call 253.403.1417 for a schedule, or visit multicare.org/childhoodsafety.

Your destination for summerAt the Y, we believe the values and skills learned early in life are vital building blocks for future success. YMCA Day Camps pro-vide high-quality camp experiences, which help children learn new skills, develop lifelong friendships, and discover how to be their best while having fun, all in a safe and supportive environment.

Choose from full-day, half-day and overnight camp options at 11 diff erent locations. Camps focus on sports, science, art and more, so you are sure to fi nd something your camper loves and that fi ts your schedule.

Learn more or register at ymcapkc.org/summer.

Building Strong KidsTh ere’s no place quite like the Y. We’re a vital part of our commu-nities, a welcoming place to learn new skills, connect with others and access support in times of need. Our unique combination of services enriches the well-being of people of all ages and walks of life. As a nonprofi t organization, we never turn away anyone who needs us. We need your fi nancial support to continue to keep that promise.

To learn more about how you can be involved, visit ymcapkc.org/strongkids or call 253.534.7840.

Join the Y todayVisit ymcapkc.org, or check out the location nearest you:• Tom Taylor Family YMCA, 253.853.9622 (Gig Harbor)• Mel Korum Family YMCA, 253.841.9622 (Puyallup)• Morgan Family YMCA, 253.564.9622 (North Tacoma)• Lakewood Family YMCA, 253.584.9622• Tacoma Center YMCA, 253.597.6444 (Downtown Tacoma)• Bremerton Family YMCA, 360.377.3741• Haselwood Family YMCA, 360.698.9622 (Silverdale)

Smart steps • 17

Stay HealthyResources to help adults stay active

Home Health ResourcesComprehensive in-home ser-vices provide nursing, therapy, social work and aide care to help people manage their illness and recovery at home. 253.301.6400 or 888.516.4504

MultiCare Celebrate SeniorityTh is senior membership program for people 55+ consists of people who are interested in maintaining good health and vitality throughout life. Th is program provides access to health education, informa-tion, discounts, socializing and volunteer opportunities.253.697.7385

Adult Day HealthPromoting independence for older (and disabled younger) adults in Tacoma.253.459.7222

Exercise for SeniorityTh ursdays, 11am to noonLifeCare Center of Puyallup, 511 10th Ave. SE, PuyallupCall Daisha Cruz at 253.845.7566.

Exercise for Parkinson’sTh ursdays, 11am to noonLifeCare Center of Puyallup, 511 10th Ave. SE, PuyallupCall Daisha Cruz at 253.845.7566.

Get supportGroups and services to give you the support you need

Alzheimer’s Support GroupA support group for people who are caring for a loved one with dementia.Third Tuesday of each month, 5 to 6:30pmGood Samaritan Behavioral Health, 325 E. Pioneer Ave., PuyallupFacilitator: Anita Kent, 253.697.8575, anita.kent@multicare.org

Cancer Care Support at Good SamaritanA wide range of cancer support services. The Cancer Resource Center provides patients and families with education and support to help them navigate through diagnosis, treatment and recovery.253.697.4899

Pediatric Epilepsy and Seizure Support GroupFor parents and caregivers of children and adolescents who have seizures or epilepsy.Last Wednesday of the month, 6 to 8pmMary Bridge Children’s Hos-pital & Health Center, large boardroom, first floor, East Wing, 253.792.6630

Friend to FriendThis program matches newly diagnosed cancer patients with cancer survivors of similar diag-nosis and treatment. We have trained survivors and caregivers.Dr. Richard C. Ostenson Can-cer Center at Good Samaritan, 253.697.4899

Puyallup Caregiver Support GroupOpen to anyone in the commu-nity who is providing physical or emotional care or financial assistance to an older or disabled person.Second Monday of each month, 1:30 to 3pmGood Samaritan Behavioral Health, room C113, 325 E. Pioneer Ave., PuyallupFacilitator: Madred Slaker,madred.slaker@multicare.org or 253.697.8536

Puyallup Cancer Support GroupFor patients, caregivers, adult family members and friends.First Thursday of each month, 1 to 3pmDr. Richard C. Ostenson Can-cer Center at Good Samaritan, 253.697.4899

Covington Women’s Cancer Support GroupFor women who are currently battling cancer or who are survivors.Second Tuesday of each month, 6:30 to 8pmMultiCare Covington Medical Center, Conference Room 2, 253.372.7293

Good Samaritan Mom and Baby GroupSupport, education and infor-mation regarding community resources.Tuesdays• 10:30 to 11:30am: birth to 6 months old• 11:30am to 12:30pm: 6 to 12 months old253.697.5366

Mom and Baby Breastfeeding Support GroupFree. Tuesdays, 10:30am to noonFamily Education Center, Rainier Pavilion, third floor, MultiCare Tacoma General Hospital

Man-to-Man Prostate Cancer Support GroupFacilitated by trained volun-teers who have recovered from prostate cancer.First Wednesday of each month, 7 to 9pmDr. Richard C. Ostenson Can-cer Center at Good SamaritanCall Weldon Plett at 253.691.2267.

Tacoma Prostate Cancer Support GroupFor the newly diagnosed as well as those with recurring dis-ease. Family members, friends and medical professionals are welcome.Second Thursday and fourth Tuesday of each month, 6pmUniversity PlacePresbyterian Church, 8101 27th St. W., University Place,tpcsg.info

Hospice Bereavement ServicesOne-on-one support, groups and community referrals through MultiCare Good Samaritan • Home Health and Hospice.253.301.6400 or 888.516.4504

Discoveries Support GroupsFor families with children 4 to 18 years old who are coping with a family member’s serious diagnosis. Concurrent groups for parents and children.Mary Bridge Children’s Hospital & Health Center, 253.272.8266

Puyallup Cardiac Support GroupSupport for those who are deal-ing with heart disease. Family and friends are welcome. Fa-cilitated by volunteer counselor and heart patient Ed Schultze.Mondays, 9 to 10amMeridian Professional Campus, 16515 Meridian E Suite 201B, Puyallup253.697.8141

Auburn Caregiver Support GroupProviding resources, education and support to family mem-bers and caregivers providing physical and emotional care to individuals with dementia or other illnesses. Second Thursday of each month, 6:30 to 8pmMultiCare Auburn Medical Center, Intensive Outpatient Room, first floor, adjacent to the aquariumbarbara.guerrero@multicare.org or 253.333.2776

Parkinson’s Support GroupFor people who have been diag-nosed with Parkinson’s disease and their support partners.Third Thursday of each month, noon to 1:30pmLifeCare Center of Puyallup, 511 10th Ave. SE, PuyallupFacilitator: Karen Williams, karen_williams@lcca.com or253.845.7566

BRIDGES: A Center for Grieving ChildrenGrief support groups for families with children 4 to 18 years old who have expe-rienced the loss of a parent or sibling. Concurrent groups for parents and children.Mary Bridge Children’s Hospital & Health Center, 253.272.8266

Unless other-wise noted, visit multicare.org/class or call 800.342.9919 for information or to register.

July to OctoberA calendar of events, classes and screenings

18 • Healthy Living

MultiCare Family Birth CentersFive-Week Childbirth SeriesA comprehensive class cover-ing everything from pregnancy, birth, comfort techniques, medications for birth and cesarean birth to postpartum, breastfeeding, and newborn care. Meet other expectant parents, tour our Birth Center with your educator and have plenty of time to get your questions answered. If you are hoping to avoid the use of pain medication for childbirth, this class off ers the most practice with nonmedication pain relief techniques. Per class: 2½ hours; total series time: 12½ hours.Fee: $90 or ProviderOne card

Childbirth: Two-Day ClassAll the information of a fi ve-week series, but moving much more quickly over two weekend days. Coping and support techniques for labor will be practiced both days. Tour of our Birth Center included. Each class day is 6½ hours with a lunch break.Fee: $90 or ProviderOne card

Childbirth: One-Day ClassJust the basics for those too busy to attend the longer classes or who desire a class that moves quickly. While all subjects are touched on, the primary focus of this class is to prepare you and your birth partner for the birth itself. Eight-hour class with a lunch break.Fee: $80 or ProviderOne card

Childbirth: Online ClassTh is online class off ers prepared childbirth instruction in an easy-to-navigate, self-paced and convenient format. Topics cov-ered are pregnancy, labor, birth stories, comfort techniques, medical procedures, cesar-ean birth, newborn care and postpartum. Th is class off ers information in text, animation, video and 11 printable hand-outs. Total average viewing time is four to six hours.Fee: $45 (not ProviderOne-eligible)

Infant/Child CPR ClassLearn infant and child CPR and how to respond to choking. Or review your skills in this class taught by an experienced CPR instructor. 1½ hours for one-night class. Fee: $20 per person

Just for YouTh is 4½-hour private class cov-ers the prenatal education topics you select. Time and subjects are arranged with the instructor.Fee: $175 (not ProviderOne-eligible)

Newborn BasicsTh is one-night class off ers an in-depth preparation on what to expect from your newborn and how best to care for him or her when you get home from the hospital. Sleeping, feeding, dia-pering, bathing and safety issues will be covered with extra time for your questions or concerns. Th ree hours.Fee: $30 (not ProviderOne-eligible)

Big Brother/Big SisterA fun 1½-hour class for 3- to 7-year-olds that helps prepare children to become older broth-ers or sisters. Class includes ac-tivities, safety issues and a Birth Center tour. Parents attend with their children.Fee: $15 per family (not ProviderOne-eligible)

Mom and Baby Support Group at Good SamaritanTh is support group off ers informative speakers; discussion of sleep, feeding and adjustment issues; baby weight checks; and encouragement and support.No need to sign up.Tuesdays, 10:30 to 11:30am (for infants from birth to 6 months) and 11:30am to 12:30pm (for infants from 6 to 12 months)Birth Center Classroom, Good Samaritan Hospital$5 suggested donation based on ability to pay

Birth Center ToursView the private birthing suites, and get your questions about giving birth answered at Good Samaritan and Tacoma General hospitals. Informa-tion about registration, arrival at the hospital and what to expect during your stay will be included. Tours are free.• Good Samaritan Hospital (30-minute tour)Saturdays, 1pmFamily Birth Center lobby; no need to sign up• Tacoma General Hospital (45-minute tour)Th ree times monthly (see class schedule online)• Auburn Medical Cen-ter (by appointment). Call 253.333.2522.

Mom and Baby Breastfeeding Support Group at Tacoma General HospitalTh is free support group off ers professional support for breast-feeding; baby weight checks; and discussion of sleep, feeding and adjustment issues. No need to sign up.Tuesdays, 10:30am to noonFamily Education Center, Rainier Pavilion, third fl oor, MultiCare Tacoma General Hospital

Boot Camp for DadsA dads-only class taught by an experienced father to help expectant dads prepare for their new role. Veteran dads bring their babies to class to help off er a realistic, hands-on learning opportunity for the rookies. Th ree hours.Fee: $25 (not ProviderOne-eligible)

BreastfeedingTh is one-night class off ers information on the benefi ts and the “how to” of breastfeeding. Suggestions for overcoming diffi culties and strategies for working and breastfeeding will also be covered.Fee: $30

Smart steps

*Unless otherwise speci� ed, all classes available at both Good Samaritan and Tacoma General. Classes currently o� ered at Auburn: One-Day Childbirth, Two-Day Childbirth, Big Brother/Big Sister and Newborn Basics.

MultiCare Family

Birth Centers

Childbirth and family education

MultiCare Auburn Medical Center,* MultiCare Good

Samaritan Hospital and MultiCare Tacoma General Hospital

are here to help you and your family better understand and

prepare for the arrival of your baby.

Our classes and experienced educators help you

have a more satisfying birth experience.

For a current schedule or to sign up for classes,

visit multicare.org/childbirthclasses.

To sign up over the phone, call 800.342.9919.

For other questions, call 253.697.5300.

• 19

MultiCare Health SystemP.O. Box 5299Tacoma, WA 98415-0299

Nonprofi t Org.U.S. Postage

PAIDMultiCare

Health System

Doctor’s orders:Go out and play!Get inspired to get outside this

summer as MultiCare doctors share their favorite summer activities.

See p. 8

It pays to share…literallyRefer a friend who is new to us and we will

send you a $50 gift card. Referral must be for a service valued at

$50 or more and received by Oct. 1.

Turn that frown upside-downBotox® and Juvéderm® are the perfect

pair to create a smooth, wrinkle-free smile. Visit multicaremedspa.org/injectables to learn more about how these products can help you achieve a younger, more radiant you.

• 10 units of Botox free when you purchase one syringe of Juvéderm and a minimum of 20 units of Botox

• 20 units of Botox free when you purchase two syringes of Juvéderm and a minimum of 40 units of Botox

Services must be rendered by Oct. 1, 2013.

Dynamic duo in sun protectionNext to sunscreen, antioxidants are the

most important item in our skin care arse-nal. When applied topically, they fight free radicals from the sun’s rays that cause fine lines, age spots and even skin cancer. Daily use under sunscreen will improve skin texture and tone while preventing future problems.

Receive 20 percent off when purchasing a

sunblock with any topical vitamin C product in the MedSpa.

We’ve fallen for youSave the date for our Fall Client Apprecia-

tion Week the week of Oct. 14.

MultiCare Gig Harbor Medical Park4545 Pt. Fosdick Drive NW

253.530.8005

MultiCare Covington Medical Center17700 SE 272nd Street

253.372.7008

deals for a beautiful youdeals for a beautiful youdeals for a beautiful you

Beautifulsunblock with any topical vitamin C product

Save the date for our Fall Client Apprecia-

MultiCare Gig Harbor Medical Park4545 Pt. Fosdick Drive NW

MultiCare Covington Medical Center17700 SE 272nd Street