As stay-at-home restrictions begin to lift and the weather changes, people are ready to get outside. This reprint from a previous article on the health impacts of being outdoors gives us one more reason to celebrate where we live. Just remember to follow current guidelines when out and about with others. And keep washing those hands!

“Earth and sky, woods and fields, lakes and rivers, the mountain and the sea, are excellent schoolmasters, and teach some of us more than we can ever learn from books.” – John Lubbock

Fresh air offers a great benefit to our health. Living in congested city environments is associated with increased risk for many health complications; while those who live by bodies of water, like the ocean, rivers, and lakes, enjoy improved mood and sense of well-being.

Outdoor environments around bodies of water and trees like evergreen and cedar have more negatively charged ions which research shows is good for health. Ocean air from the mid-Pacific contains significantly less particulate matter compared to air from large cities. Ions are tiny, electrified particles of matter. Ionization along with oxygen and the absence of pollutants help to make “fresh “air, which has more negative ions. Negatively charged air has been shown to kill germs, decrease the survival of airborne bacteria and viruses, boost immune function and even improve symptoms of depression. Alternately, positively charged air is associated with feelings of unpleasantness and lethargy. (Links to research articles and additional information on this topic can be found at https://www.healthline.com/health/negative-ions.)

Fresh air is also dependent on trees. Trees draw particulates, ozone and pollutants from the air into their leaves cleaning the air. The University of Chicago studied the number of trees in Toronto Canada and found a relationship to public health. Their 2015 study published in Scientific Reports showed that planting ten trees per city block related to increased perceptions related to a person’s health. People living on those blocks suffered less from obesity and hypertension as compared to neighborhoods with fewer trees and had the same health impact as being 7 years younger.

People living in a neighborhood with less than 10% tree canopy were much more likely to have symptoms of depression, stress and anxiety a Survey of Health of Wisconsin found. Many other studies are examining how higher amounts of green space in cities leads to mental health benefits. Even outdoor exercise and community gardening, as explored by Harvard School of Public Health, are linked to mental health benefits such as recovery of mental fatigue, reduced stress and improved restoration. A growing body of research shows nature is a potent therapy for depression, chronic disease and contributes to creative thinking.

“I go to nature to be soothed and healed and to have my senses put in order.” – John Burroughs

 

AUTHOR: Ginny Gabel, RN, Community Wellness Education, Adventist Health Tillamook

For more local health and wellness information,  follow Tillamook County Wellness on Facebook, Instagram and Twitter.

We will all remember the Spring of 2020 because of the stay at home restrictions put in place to help stop the spread of disease.   To make the most of this time, we are sharing some great advice from our friends at the Oregon Dairy & Nutrition Council.
 
Eat Well. Our bodies need the best fuel every day, and this is a great time to focus on healthy food choices.  Eating a balanced diet, which includes lean proteins, fruits, vegetables, dairy and whole grains, can help keep you healthy. And, it’s easy! Use the USDA’s MyPlate app as your guide.  Think about food groups when planning meals and snacks.  Try for at least two food groups for a snack – fruit and cheese, for example – and at least three for a meal – whole grain pasta, tomato sauce with added vegetables, and lean ground beef.  Pour a glass of milk to round out the meal.
 
Drink plenty of fluids. Your body depends on fluids to survive, and most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. Water is recommended, but when you want something different, consider drinks that won’t add unnecessary sugars to your diet, like milk. Milk not only tastes great, it also is an affordable, excellent source of 9 essential nutrients. And, did you know that three of the nutrients – vitamin A, vitamin D, and protein – are essential for a healthy immune function?

Get fresh air. While doctors don’t typically prescribe sitting on your porch to cure an ailment, they do say that stepping outside can help to impact both our physical and mental health.  Open a window, take a walk, or sit on your porch. “Taking a short break outdoors can leave you feeling refreshed and more energized to get back to your daily tasks,” says Dr. Jimmy Johannes, a pulmonologist at Long Beach Medical in this article. Plus, it’s easy to keep a safe “social distance” outdoors!
 
Keep moving. Just because the gyms are closed doesn’t mean you should stop your exercise routine. Use this time as an opportunity to try something new. Many gyms are offering online classes, and many at home programs are offering free trials. Who knows? Maybe now is the time to start training for your next 5k or marathon. It starts with the resolve to keep moving. Need to get started? The Department of Health and Human Services offers physical activity guidelines and practical ways to be active on their website.
 
Get plenty of sleep. Getting a good night of sleep not only helps you feel and think better, it can also help you manage stress. Start with a healthy evening routine.  Turn off the screens, including your phone, an hour before bed and pick up a good book, meditate, write, play music or find another relaxing activity that will settle your brain.  Being “stuck” at home doesn’t mean it’s a good idea to binge-watch your favorite television show and, remember that getting 7 to 9 hours of sleep will help you stay healthy.
 
Do something good. Times are stressful. People are uncertain, confused and cooped up. A great way to help manage your own stress is to take time each day to do something for someone else. Check on a neighbor, share a roll of TP, call a parent or grandparent, sew some masks for healthcare workers, or donate funds to your local food bank. While you are at it, thank a farmer for continuing to produce food for your family. Even doing something small for someone else will boost your mood- and theirs too!

AUTHOR: Stacy Foster, Industry Relations and Communications Manager, Oregon Dairy and Nutrition Council     

For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.

In March, following the stay-at-home order, I went on a final grocery run, checked in with family by phone, and settled in at home. I told myself, “There’s plenty I can do at home, it’ll be fine.” I planned for my needs and, despite harrowing news from friends abroad, I felt secure. One month later, many of us have been laid off and are fighting for unemployment benefits while others are working increased hours as essential staff. Retirees are strategizing for their daily needs, children are adjusting to on-line school. Parents working from home, juggling job duties and childcare and technology challenges. Many of us are feeling waves of exhaustion, frustration, overwhelm. How do we make sense of these feelings? How do we grieve our lost routines with the uncertainty of the path ahead? We can turn to Elizabeth Kubler-Ross’s famous ‘Stages of Grief’ model to organize ourselves for this journey. It is important to remember the stages are not linear; we don’t walk through them sequentially.

Denial: Denial can serve a helpful purpose in getting us through the first few days and weeks following loss. In the midst of COVID-19, denial can show up when we think, “This is just a flu and I don’t get sick, I’ll be fine.” Denial can push us to busy ourselves in work, or find other constant distractions. As time passes, denial often dissolves and gives rise to other stages.

Bargaining: When things are beyond our control, as with grief and COVID-19, bargaining is a way to regain a sense of authority. “I’ll stay home for now, but this better be over by June” or “If I stay home, everything will be fine by my birthday in August.” Recognizing that we can’t bargain our way to a better situation is a step towards resolution.

Anger: In the midst of COVID-19, much anger has been expressed at government leaders, international travelers, entire cultures. Anger is a valid emotion and worth exploring, but it is not okay to take it out on those around us.

Sadness/Depression: For many of us the sadness of our circumstances is becoming undeniable. We feel the sadness o missed graduations, birthdays and holidays; we long for contact with friends and loved ones. Missing everyday milestones can be heartbreaking and lead to increased feelings of loneliness and depression. It’s okay to be sad right now.

Acceptance: Originally identified as the final stage of grief, acceptance is when we recognize the reality of our circumstances: we are in a pandemic, we are socially distancing and staying home in order to protect one another, and we don’t know when this will end. Acceptance of the present moment, no matter the pain, is where we find some
emotional freedom.

Meaning-Making: In the sixth stage of grief, introduced by Davis Kessler and endorsed by Kubler-Ross, we discover meaning-making as a byproduct of acceptance — once we accept our reality, we can make something out of it. When we create meaning, we are able to see our struggles in new ways. Meaning-making does not eliminate pain, but it can
give it purpose.

There are endless ways of making meaning of this time. By connecting with friends and spiritual communities online, we can explore a new side of relationships and new textures to our faith. When we advocate for equity in healthcare and unemployment benefits, we give our anger a voice for change. Trips to the grocery store for neighbors in higher risk categories connects us with others in a valuable way. When we spend reflective time by ourselves, we remember our needs and values, and tune into our deeper selves. When we find enjoyment in the often-tedious task of cooking, mealtimes become creative activities. Noticing endearing quirks in our pets can fill us with gratitude for the ways they enrich our lives. Listening to music reminds us to move, dance, play. Spending time outside can help us connect with nature, appreciate rural life, enjoy songbirds and notice signs of spring. Through these practices, both great and small, we can find value.

In the coming months, as leadership and health professionals adjust our current restrictions, we will dance between stages — we might revisit denial, move directly towards anger, wade back into bargaining. At each stage, we can meet ourselves with compassion, remembering this grief process and, again, move gently towards meaning-making.

AUTHOR: Terra Marzano, Licensed Clinical Social Worker, Rinehart Clinic

For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.

For the past decade, the County Health Rankings have taken the pulse of the nation, showing us how where we live matters to our health. Tillamook County Public Health is pleased to report that our county has seen an intriguing trend, moving from an overall ranking of 26^th, out of a total of 34 Oregon counties included in 2016, to an impressive 10^th place ranking out of 35 Oregon counties included in 2020. According to Marlene Putman, Public Health Administrator, “Health indicator data is just one measure we use to drive investments to improve community health and well-being. This trend shows that the hard work and collaboration of our community partners is moving us in a positive direction.”

This report compares the health of counties within states. We know that not everyone has the same opportunities to be healthy where they live. Good health allows people to fulfill their potential and thrive. Looking at these measures can help a community better understand what systems are supporting health and well-being and where there might be room for improvement.

The Health Rankings make it clear that good health is influenced by many factors beyond medical care such as access to physical activity and healthy foods, factors that Tillamook County partners can do something about. All counties can take action to improve their health, no matter where they rank. It’s not a race to the top. It is about making steady progress toward building communities where people feel connected and supported to live healthier lives.

The Health Rankings report is well worth celebrating. There are many incredible actions taken by leaders and organizations in Tillamook County in the past five years that contributed to this positive trend, and we congratulate all our community members for this success. It is also worth noting that the “Year of Wellness” was launched in 2016 and continues to build momentum as Tillamook County Wellness into 2020 and beyond. More than 46 community partner organizations, and nearly 100 individuals, have made a commitment to work collectively to reduce risk for type 2 diabetes. This collective action is changing our community and it is changing people’s lives for the better.
County Commissioner Bill Baertlein has been instrumental in many of these efforts, demonstrating true leadership. When asked about the County Health Rankings report, Commissioner Baertlein said, “I’m really pleased with everything that has happened. It has really exceeded all my expectations and I think this report will add fuel to existing efforts. I’m excited to see where we go from here.”

Areas where we continue to improve include people’s perceptions of their personal health and well-being, smoking rates have gone down, and we have a lot of access to places to be physically active, especially outdoors. Health issues needing improvement include obesity rates and sedentary behavior, as well as people not getting enough sleep. All these factors influence risk for chronic disease. Other areas we hope to see improvements include flu vaccination rates, number of children in poverty, college attainment, teen birth rates, and premature deaths, including those that are drug or alcohol related, as well as suicides. As positive as our trajectory is, there is still a lot of work to do to support individual and community health.

The expression, “It takes a village,” is true. We improve these areas together as a community. And the inverse is true too. We are always moving in a direction. Collectively, we decide what that looks like and how we can invest our energy and resources to make things better. It takes everyone working toward a common goal, supporting one another and making a commitment to do things in a new way. Together, we are Making Healthy Happen.

For more local health and wellness information,  follow Tillamook County Wellness on Facebook, Instagram and Twitter.