St. Mary's Health & Clearwater Valley Health

Tag: Kangas

  • The Importance of Drinking Water Daily

    The Importance of Drinking Water Daily

    The Importance of Drinking Water Daily

    Sue Kangas, PABy Sue Kangas, PA

    Drinking the right amount of water each day supports nearly every function in the human body, from energy and focus to digestion and long-term health. Staying hydrated is one of the simplest yet most powerful habits for overall well-being.

    The Benefits of Proper Hydration

    Water makes up about 60% of the human body, and every cell, tissue, and organ depends on it to function properly. When you drink enough water daily, you experience a wide range of benefits:

    • Supports physical performance: Even mild dehydration can reduce strength, endurance, and coordination. Athletes who lose as little as 2% of body water may feel fatigued and struggle to regulate body temperature.
    • Boosts brain function: Hydration directly affects concentration, memory, and mood. Studies show that losing just 1–3% of body fluid can impair focus and increase headaches.
    • Aids digestion and nutrient absorption: Water helps break down food, prevents constipation, and reduces the risk of stomach ulcers.
    • Regulates body temperature: Sweating and evaporation rely on water to cool the body, especially during exercise or hot weather.
    • Protects joints and tissues: Cartilage and spinal discs are about 80% water. Adequate hydration cushions joints and protects sensitive tissues.
    • Flushes waste and toxins: Water is essential for urination, perspiration, and bowel movements, helping the body eliminate waste.
    • Improves skin health: Hydrated skin maintains a stronger barrier, reducing dryness and vulnerability to irritation.
    • Prevents kidney stones and urinary issues: Drinking enough water dilutes minerals in urine, lowering the risk of painful kidney stones.
    • Supports weight management: Water has no calories, and replacing sugary drinks with water reduces overall calorie intake.
    • Why the “Right Amount” Matters
      • The National Academy of Medicine recommends approximately 3.7 liters (13 cups) daily for men and 2.7 liters (9) cups for women.
      • The amount of water needs varies by age, weight, health status, activity level, environment, climate, illness and foods.
      • Foods like fresh vegetables, fruits and broth based soups do contribute to daily fluid intake.
      • Sugary drinks and caffeinated beverages deplete our water stores, so they cannot be included in the daily fluid intake required to maintain optimum hydration.

    Conclusion

    Drinking the right amount of water daily is a cornerstone of good health. It enhances energy, focus, digestion, and physical performance, while protecting long-term wellness by preventing dehydration-related complications. By choosing water over sugary drinks and making hydration a daily priority, you give your body the foundation it needs to thrive.

     

  • New Year’s Resolutions

    New Year’s Resolutions

    Sue.jpgBy Sue Kangas, PA

    How many times over the years have we made a New Year’s Resolution only to fail? The two most common resolutions are planning to lose weight and exercise. Only 9% of people can keep their resolution all year long. It seems good habits are hard to make. We’ve all experienced this fact.

    Here’s some information to help make a goal to keep your resolution. Use the SMART goal format that the American College of Lifestyle Medicine supports. The following are the SMART goals:

    • • Specific (identify the exact behavior you want addressed)
      • Measurable (how one will know when the goal is reached)
      • Attainable (the goal is achievable and can be accomplished)
      • Relevant (the goal is in alignment with the specific behavior change)
      • Time bound (the timeframe for achieving that goal)
      We’ll use exercise as our example. Let’s says we want to work up to getting 150 minutes a week of exercise. Now we choose a form of exercise we are planning to make a habit of. Let’s choose walking.
      Here’s a sample plan to work towards walking 150 minutes a week. This is the American Heart Association Recommendation:
      • What = Walk
      • How much/ Intensity = at a pace that you can still speak or converse with others
      • How long = start for 5-10 minutes
      • How often = 3 times a week
      • With whom = neighbor, dog, spouse, friend etc.
      • Where = around the neighborhood
      • When = mornings/evenings
      • Support System = my spouse can help remind me to walk
      • Biggest Barrier = feeling tired at the end of the day
      • Solution to Barrier = remind me that walking will increase my energy
      • Confidence level = 8/10
      • Put this in writing and attach it to your fridge or somewhere where you can see it daily. Happy New Year and good luck!
  • Clearwater Valley Health Welcomes Sue Kangas, Physician Assistant

    Clearwater Valley Health Welcomes Sue Kangas, Physician Assistant

    Sue Kangas, NPSue Kangas was born and raised in a small town with a population of 300 in Michigan. “In 1985 I met a wonderful man who asked me if I wanted to live in Alaska. I said, ‘sure, why not?’ and we moved to Alaska in 1988,” says Sue.
    In Alaska is where Sue became involved in medicine. First working as a Dental Hygienist for 20 years. “During this time as a Dental Hygienist is where I knew I really needed to pursue my passion. I always wanted to be a doctor but knew neither my parents nor myself could afford medical school. In 2009 the Medex Physician Assistant program from The University of Washington started at the University of Alaska Anchorage. I knew then that this was my chance to pursue my dream of becoming a medical provider. I applied to the program in 2010 and was accepted and started in 2011. I graduated in 2013 and started my first job at a local Urgent Care where I spent my first year caring for others. A position for a Primary Care Provider opened closer to home at our local Native Health Care Clinic. I was hired in 2015 and spent the next 8 years helping the Native and Veteran populations with their healthcare,” explains Sue.
    “Medicine is one of my many passions. I am also very passionate about my family, friends, traveling, hiking, boating, snowshoeing and pretty much any outdoor activity!” says Sue.
    After 33 years as an Alaskan resident Sue and her husband decided they were tired of the cold dark winters and went in search of a new place where they could call home. “We became involved in the Covid migration like many other Americans. We placed our home on the market, we accepted a bid in 24 hours and that began our new journey. We sold most everything we owned, packed a 20-foot cargo trailer and left Alaska by ferry because we couldn’t drive through Canada. We landed in Bellingham, WA. We spent some time with our son and grandchildren in Roy, WA then hit the road to search for the next place to call home,” says Sue.
    Their first stop in their search was Coeur d’Alene. After a few days looking around there, Sandpoint and Bonners Ferry they headed south on 95 to Orofino. “We spent the night at the Best Western here in Orofino, chatted with people in the community and put Orofino at the top our list as our next possible home town. We realized we really missed and enjoyed the small town atmosphere where people wave to you when you pass them on the road and stop to chat with you in the grocery stores and post office even if they don’t know you. This made us feel welcome,” Sue explains.
    They then left Orofino to travel for the next year visiting 16 states during their travels. “In January of this year we made a decision to find our next home. We looked at our list of possibilities and I started looking for employment. I checked the Clearwater Valley Health website and saw an opening for a Physician Assistant. I filled out the online application on a Wednesday and Friday I received a phone call from the clinic asking me if I’d like to do an interview via the web. I accepted the opportunity and ‘viola!’ I was hired. So, here we are in this beautiful canyon town we now call home!”
    Sue says her passion lays in lifestyle medicine, “we all deserve to have the best healthcare possible and I enjoy sharing with others what I’ve learned throughout my lifetime.”