There are many resources in our community to support people during a crisis. One of the best and most important ways to build community resilience is for more people to get involved. There are many free trainings and volunteer opportunities through which we can build a stronger community response to meet the needs of those around us. Janeane Krongos, Prevention Coordinator with the Tillamook Family Counseling Center, shared this information about the upcoming QPR Gatekeeper training:
One of my roles as a Prevention Coordinator at the Tillamook Family Counseling Center is to provide community members with opportunities to be trained in the Question, Persuade, and Refer (QPR) Gatekeeper training. This training is an evidenced based suicide prevention training that has been used worldwide. Participants who attend this training can expect to learn, common suicide warning signs, suicide facts, how to offer hope, and the three steps of QPR.
This past year, TFCC presented eight free QPR Gatekeeper trainings (trainings were presented September 2020-July 2021). I am happy to report that there were 85 community members who had attended one of these trainings. TFCC will continue to offer these trainings to community members throughout this year. The next two QPR Gatekeeper trainings will take place virtually, September 8th at 10:00-11:30AM and September 24th at 10:00-11:30AM. To learn more about these trainings please feel free to contact me at Janeanek@tfcc.org.
Recently, I contacted former QPR Gatekeeper training participants to request feedback for this training. I was fortunate enough to receive many thoughtful responses from past participants. Continue reading to learn what local participants liked about this training.
“This was my first time taking a response training focused on mental health. I have had difficult conversations in the past with friends about depression or suicide and I have always struggled in knowing the best way to respond or support someone. The QPR course offered an outline for how to approach these conversations, which I greatly appreciated because you never know when you might need to rely on that training.”
– Public Health Professional
“I appreciated the QPR gatekeeper training, because it offers hope by providing concrete ways to respond to friends, family members, or co-workers who might be at risk of suicide.”
– Community Response Coordinator Advocate for Tides of Change
“I liked the fact that it went into detail on how we should go about asking a person questions, to find out if they are considering attempting suicide. I also liked the fact that there were several participants, who were involved in the session & had their own input.”
– Worksource JOBS Program
“What I appreciated about the QPR training was the way it removes both the stigma around suicide and the hopelessness that once a person has decided to take their life there is no turning them around.”
– Faith Leader
“Things that I enjoyed about the QPR gatekeeper training, offered free of charge, required only 1 morning of my time, was a small group with local names and faces, the material is from a trustworthy source and I was confident that it was taught to fidelity standards, Nothing presented was beyond my comfort zone, no follow up was required to prove that I retained what was taught, and mostly, I feel empowered to effectively intervene with family, friends, or clients when I suspect they might be considering suicide.”
– Family and Youth Services Coordinator
“I thought the QPR training was very helpful and useful when we encounter a Veteran that is having a mental health crisis”.
– Veterans Services
“I like that they gave actual data, and I liked that they gave examples of what to do and what not to do.”
– Student
“The QPR was very informative and professional. I learned a lot. I disposed of some myths in my thinking.”
– Retired teacher
“QPR was a safe and positive learning opportunity, as a virtual space to raise my awareness, learn about things to look for, and gain tools to respond. I highly recommend this learning opportunity!”
– Nonprofit Organization Staff/Parent
“I really enjoyed being together with other invested folx to remind us that we can create a network of support in our very own communities. The training also addresses common misconceptions and myths around suicide, urging us to Question, Persuade, and Refer (QPR), in order to save lives. I would definitely recommend this training to others and would be interested in learning how this training is adapted to be shared amongst youth.”
– Community Member/Social Worker
Together, we can build a safer community. To learn more about resources in Tillamook County, visit these sites:
“I felt like I was at the bottom of a deep well with no way to get out.” This is how one patient described their depression symptoms to me. Another patient having panic attacks said, “All of a sudden I was terrified and thought I was going to die, but I didn’t know why.”
Our mental health is just as important as our physical health, and the two are closely connected. After all, our brain is part of our body. Over 20 years ago I experienced an episode of depression that required medical treatment. I, too, felt like I was at the bottom of a well. I couldn’t understand why people around me were enjoying life when I could not find any enjoyment in my own life. I sought medical help and I successfully made my way through and came out the other side.
I learned from that episode that self-care is vitally important to both our physical and mental health.
Many of the lifestyle choices that improve our physical health can also improve our mental health. Mental health problems can sometimes be just as serious as physical health problems, so don’t hesitate to contact your health care provider if you have any concerns.
Move! – No, I don’t mean pack your bags and relocate. I mean move your body! Walking 30 minutes a day can work wonders. It can even be broken up into 10-minute walks, 3 times a day. If you can only walk 20 minutes or 10 minutes at a time, go for it. Join a walking group for group support and fun interaction. Or, watch for the TBCC catalogue in your mailbox each quarter for the latest group fitness programming from partners like the Tillamook YMCA and NCRD.
Spend time outdoors – science tells us that we get extra benefit from being outside. Being outside can be a chance to take a break and enjoy some peace.
Make Healthy Food Choices – including lots of fruits and vegetables and whole grains in your diet helps reduce inflammation, helps with digestive health and helps you feel better overall. The Mediterranean Diet is a good place to start.
Sleep – try to get a minimum of 7 to 8 hours of sleep as often as you can. Avoid using your cell phone, computer or TV close to bedtime because blue screens can make it harder to sleep well.
Stay connected to positive people – Spend time with supportive friends and family. Healthy relationships help us feel better.
Relax – try to set aside time daily for yourself to sit and relax without using your computer, TV or cell phone (unless you are using a relaxation app). Try meditation, prayer, yoga, Tai Chi, Qi Gong or other calming activities. This is time for YOU. Check the schedule at the Tillamook YMCA for free community classes such as Tai Chi and Qi Gong.
Practice Gratitude – make a list of things you are grateful for, and before you go to sleep at night think of 3 positive things that happened during the day.
If you are already feeling stressed or overwhelmed, this list might be too long to tackle all at once. Choose one activity from the list to focus on and give it a try. I have been working on getting consistent sleep and it has made a big difference in how I feel.
What can we do to help a friend or loved one struggling with mental health issues? The best thing to do is to be present. Be with them. Listen. You don’t have to give advice or try to solve their problems. As someone who has been in that situation, I can tell you that just having someone there by your side can make all the difference in the world.
And if you feel you might need professional help, please know you have options. Talk to your health care provider. Many primary care offices have mental health professionals as part of their patient care team to make it easy for you to get the care you need.
Like physical health, mental health is not just one condition. In the way that our physical health can be affected by a wide variety of issues such as asthma, diabetes or high blood pressure, our mental health can be affected by a variety of issues including anxiety, depression, PTSD, bipolar disorder and others. The National Institute of Mental Health web page has a list of Health Topics to help us learn about and understand our mental health.
Knowledge is power. Understanding mental health helps us be better able to manage it. And, self-care is the one thing we can do for ourselves, often at no extra cost.
AUTHOR: Dr. Ben Douglas, MD Adventist Health Tillamook
Dr. Ben Douglas has been providing healthcare for more than 35 years. He is board certified in Family Medicine and Lifestyle Medicine. His focus is keeping people healthy from birth through the golden years. In his free time, Dr. Douglas enjoys cooking, running, sailing and playing guitar.
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook, Instagram and Twitter.
Food has become much more complicated than it once was. Instead of simple ingredients going into homemade foods, we have an abundance of time-saving products that may have a more enticing taste and may also be a cheaper way to get a filling meal on the table. Is it worth it to save time with convenient foods? Which convenient foods aren’t as nourishing? Are these foods helping us toward our desire to feel good and enjoy our health?
In comes the concept of food as medicine. Food is nature’s medicine, providing our body with the building blocks that it needs to maintain health. Some say that we can pay a farmer now, or a pharmacy later. And while this statement may oversimplify the whole picture of nutrition and health, hopefully it has you thinking. In reading the ideas below, you may draw some connections between what is (or isn’t) on your fork and how you’re feeling.
Note: If you decide to take a food as medicine approach to eating, it is important to continue to take medications as prescribed and consult with your medical provider before making any medication changes. A salad with dinner is not a replacement for a specific medication, though several small steps over time may begin to shift things in a positive direction.
Food informs our bodies
Food is a powerful source of information for our bodies and we have several opportunities each day to make choices about what food we will eat. The field of epigenetics looks at how behaviors and environment can affect the expression of our genes. For someone with a family history of a particular condition or disease, there may be nutrition and lifestyle factors that can alter gene expression in a way that protects from that condition or disease. While we don’t need to strive for perfection with our food choices or become fearful of eating something that isn’t seen as nutritious, there are many ways we can adjust our food choices to be supportive of our health. Whether you already have a health-related diagnosis or are focused on prevention, there are many ways you can start making changes to move toward your goals.
Food connects us to the land
As the ground continues to warm and more seeds begin stirring within the earth, there will be more and more signs of spring here on the North Coast. This area is home to many amazing growers and producers, each offering us a unique way to connect with our region and with the seasons. While most of us enjoy the variety that we can find at a grocery store, nature is also providing what we need throughout the year. For example, vitamin C comes from many more places than oranges! In the early spring we may find vitamin C in overwintered kale in the garden, in the summer in fresh, juicy strawberries that come from the valley an in the winter in potatoes from a local farm.
Eating plants is for everyone
Luckily, you don’t need to claim to be a vegetarian or vegan to enjoy a wide variety of fruits and vegetables with your meals – plant foods are for everyone! Our bodies benefit from plants in various ways, such as the fiber that many plant foods contain. Fiber can bring ease to digestion, feeds the beneficial bacteria that live in our digestive tracts and can be an important part of a meal feeling satisfying. When increasing the amount of plant foods in your daily meals, it can also be a good idea to drink enough water, as water and fiber work together to keep digestion moving smoothly.
Boost flavor and nutrition with herbs and spices
Herbs and spices can be great ways to get an extra dose of nutrition and flavor. Many herbs and spices are sources of antioxidants, which are often linked to protecting the health of our cells. Adding spices could be as simple as a dash of ground pepper or more of a focus like a soup spiced with curry powder. Herbs can be used as a garnish, such as a sprinkle of parsley on the top of a bowl of soup or as a main feature of the meal such as vegetables and pasta tossed with basil pesto.
Eating well on a budget
If using food as medicine sounds expensive, it doesn’t have to be! There are many ways to prepare and eat nutritious foods on a budget. Beans and lentils provide protein, fiber and so much more and are a great base for a hearty meal. If you don’t have access to fresh vegetables or they often go bad in your refrigerator, frozen and canned can also be great options. Several local farms have Community Supported Agriculture (CSA) boxes that you can subscribe to in the spring and enjoy a box of fresh vegetables each week throughout the summer. Buying spices in bulk can be much less expensive and allows you to try smaller amounts of new spices to see if you like them before purchasing a larger quantity.
Finding what works for you
If using a food as medicine philosophy is something you’re interested in and you’re not sure where to begin, you may want to connect with your primary care provider and ask for a referral to meet with a registered dietitian. Registered dietitians are trained to translate nutrition science into actionable steps that you can take to maintain your health and to help treat or prevent many common illnesses. With some creativity and a sense of adventure, making changes to support your health and how you feel can be a fun and rewarding experiment.
For more information:
Community Supported Agriculture (CSAs): Food Roots provides a pickup spot for weekly CSAs and also has a wonderful selection of local products throughout the year; accepts SNAP benefits and matching program also available https://www.foodrootsnw.org/csa-shares
Bruce Roos has never shied away from a hard day’s work, but that doesn’t mean he’s not ready to enjoy, and explore some other things in life that are important to him. Thirty-five years as a dairy farmer, or any life-long career, will do that to a person. He and his wife Sandi raised their twin boys, Case and Cody, while running the farm on East Beaver Creek.
The couple is excited to enter this next phase of their lives. Yet, Bruce recognizes that at 58 years old, and with his family’s medical history, he has a responsibility to ensure he will be ready, and healthy, for their new adventures.
“I have a family history of colorectal cancer. My dad got it. He was diagnosed in, I believe, 1978. He passed away in 1980 and he was sixty years old.” Cornelis Roos died when Bruce was only a sophomore in high school. “I missed my dad. I went through a lot of ‘life isn’t fair.”
As he entered his 50’s, Bruce began getting screened regularly for colorectal cancer (CRC) a few years ago. During one of these colonoscopies, doctors found a polyp, which they removed. “The doctor told me that if I hadn’t taken care of that when I did, I would have been a very sick man”
Bruce is not alone in this proactive family battle. His sister Nelly was getting a CRC screening when doctors found cancer in her colon. “She was getting colonoscopies on a regular basis, every three years. It was a very aggressive form of cancer to have gotten to that stage so quickly.”
Doctors removed a section of Nelly’s colon and reattached it to save her life. “She is currently cancer-free, she’s doing fine,” said Bruce.
Bruce has made lifestyle choices to help improve his chances of avoiding a cancer diagnosis and to be in a better position to fight it if necessary. This includes lifestyle changes in diet, alcohol consumption, exercise and getting regular CRC screenings every three years.
Throughout this time, Bruce has gained a real understanding of what’s important to him and how to prioritize a life-work-health balance, as he Sandi prepare for retirement. Their plans include lots of travel and spending time with family.
“We’ve saved enough money to go into retirement. Now, I want to be sure that I’m taking care of myself enough to enjoy the years that we’ve got to look forward to. Throw a grand kid in the picture and that changes things too,” said Bruce, his composure immediately softening as he talks about Rose, his two-year-old granddaughter.
“I want to be around for that.”
Bruce hopes that sharing his story will remind others to focus on the important things in life and to realize there are ways to increase the odds of enjoying them longer. He believes that even if only one person decides to get a CRC screening after hearing his tale, it was worth sharing it.
“I don’t know much more to add, you know, you look around, you look at life, you look at the things you enjoy, and you ask yourself, ‘Do I want to be here?’ If you do, there’s only so much I can say. It is up to you, but I can only recommend that if you really enjoy things in life, do these things to help prolong your life.” If you are aged 50-75, contact your healthcare provider about getting screened for colorectal cancer.
So, it’s spring break time and naturally you are wanting a break! You want to get outside, have some fun, and do some exploring. But, you also know COVID-19 doesn’t take a break. How can you enjoy your break and still prevent yourself and loved ones from getting COVID-19?
As much as we’d like to be saying to one another, “We can finally travel without worry- people are getting vaccinated! It’s finally over!”, we just can’t say that yet. The truth is, worldwide we are still in the very early stages of vaccinating, and COVID-19 is still spreading. The same things we did to protect ourselves last year will be useful precautions for us all to take now, especially during Spring Break.
Just as with the Holiday Season, the absolute safest way to spend your Spring Break is to stay home. Try planning a staycation, see those parts of town that you haven’t visited in a while, spending time with those in your household.
Whether you do decide to travel, or stay in your home area, here are some practical Do’s and Don’ts for planning safe and responsible adventures:
1. Don’t fly, take a train or bus if at all possible.
Instead, DO drive! Using your personal vehicle to get from place to place is the safest way to travel.
If you don’t have your own vehicle, consider alternative options like biking or walking. If using public transportation or sharing a ride, wear a face mask and pick a seat that is 6ft or more apart.
Don’t travel to or explore crowded, popular destinations.
Instead, DO get outside! Go camping or hiking in areas less populated, where it is easy to social distance.
If going to popular destinations, book private accommodations for yourself and household members.
3. Don’t travel to parties, festivals or other large events.
Instead, DO attend virtually through Zoom or FaceTime!
4. Don’t go out to eat at restaurants with indoor seating.
Instead, DO choose places with outdoor seating or buy groceries and prepare your own meals!
Going skiing? Call ahead and ask which lift times are less popular! Book private classes versus group classes.
Going to the beach to soak up some sun? Skip the group outings and book private excursions or do your own exploring!
Staying home or camping? Plan a family barbeque and make s’mores!
While this Spring Break will once again be a little unusual, we can make these small changes with huge effects by following the current guidelines to keep everyone safe. And remember: wear a mask, wash your hands and social distance!
AUTHOR: Morganne Skinner, RN, BSN, Public Health Nurse at Tillamook County Community Health Center
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
Insulin Resistance. You might have heard this term before and wondered what it meant. Insulin resistance can lead to diabetes, and it is associated with high blood pressure, high cholesterol, and obesity. If you have any of these conditions you might have insulin resistance.
So, what is Insulin Resistance?
Insulin is like the key that unlocks the door so that blood sugar can move from our blood stream into our body’s cells. This keeps our blood sugar from getting too high, resulting in diabetes.
But, what if we have insulin, but it doesn’t work? It’s like something has gummed up the lock and the key can’t open the door to let the blood sugar move out of our blood stream. This is insulin resistance. We have insulin but something is resisting it and stopping it from working.
This is what happens in the early stages of type 2 diabetes, or prediabetes. Insulin resistance can be present for years before someone develops diabetes.
When insulin isn’t working well enough, our pancreas tries to make more insulin to get the job done. But, over time, our pancreas starts to wear out and can’t make enough insulin and our blood sugar goes up and we have type 2 diabetes.
Is there something we can do to help our insulin work better and prevent the pancreas from wearing out? YES!
Number 1 – Physical Activity – 30 minutes a day of moderate activity can reduce insulin resistance. This can be a brisk walk or bike ride, heavy housework like washing windows, vacuuming, mopping, yardwork like mowing the lawn or raking. You don’t have to do all 30 minutes at once. It can be spread out through the day.
Number 2 – Eat more Fiber and Less Fat – High fiber foods like vegetables, fruits, whole grains, beans, lentils and nuts can lower insulin resistance. High fat foods make insulin resistance worse, so aim for lean meat and fish and smaller portions of meat and dairy. The Mediterranean Diet is a good place to start.
Number 3 – Weight Loss – If you are overweight, you can improve insulin resistance by losing a few pounds. Physical activity and eating morefiber rich foods and fewer high fat foods help with weight loss.
Number 4 – Get a Good Night’s Sleep – Seven to eight hours of quality sleep at night helps reduce insulin resistance and does many other good things for your health, but that is for another day.
Simple lifestyle choices can make a world of difference for your health. It is an investment that will last a lifetime. Check out the Diabetes Prevention Program on the Tillamook County Wellness page for more information.
And, when we are able to resume group medical appointments, Adventist Health will resume the Lifestyle Medicine Program led by Dr. Ben Douglas. These group appointments help patients learn about healthy nutrition, physical activity and other lifestyle habits that keep us healthy and happy.
AUTHOR: Dr. Ben Douglas, Adventist Health Tillamook
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
