by Guest | Jan 24, 2019 | Being Well
Type 2 Diabetes: Let’s all work to prevent it
Peggy Spangler, OSU Dietetic Intern, working with Oregon Dairy and Nutrition Council
How can I prevent diabetes?
We’ve been hearing a lot about diabetes as a priority issue for Tillamook County Wellness (formerly YOW). About 11% of our county residents have diabetes. Another 25% of residents may have prediabetes. Plus, 9 out of 10 of those 25% may not even know they have prediabetes. These are concerning numbers.
What should I know about diabetes?
Diabetes occurs when your blood sugar (glucose) is too high. Glucose comes from the foods we eat. Our cells need this glucose for energy. Insulin is a hormone that helps the glucose move from the blood into our cells. In prediabetes or type 2 diabetes, the body is not making enough insulin or the insulin is not working well. Then the glucose stays in the blood where it causes problems. High blood sugar can lead to heart disease, stroke, kidney damage, blindness, and amputations.
So what does it mean to have prediabetes?
Your doctor can test your blood sugar level. If the level is high, you may be diagnosed with prediabetes or diabetes. Prediabetes means your insulin is not working as well as it should. This is called insulin resistance and puts you at risk of developing type 2 diabetes. Prediabetes can be reversed. But if you are diagnosed with prediabetes, you have a 50% chance of developing type 2 diabetes within 5-10 years.
How do I know if I am at risk of prediabetes?
Several factors have been found to increase risk for prediabetes. Some of these can’t be changed like being age 45 and older, having a family member with diabetes, and being a member of a high risk race or ethnicity. There are other factors we can change like being overweight and inactive.
So how can I reduce my risk and prevent prediabetes and type 2 diabetes?
The Diabetes Prevention Program (DPP) studied how to prevent type 2 diabetes. This study showed that lifestyle changes reduced the incidence of type 2 diabetes by 58% over 3 years. They found that losing 5-7% of weight reduced the risk of developing diabetes in overweight people. That means losing 10 to 14 pounds for a 200 pound person.
In addition, exercise helps. The American Diabetes Association recommends a moderate activity, like brisk walking, for 150 minutes per week or about 20 minutes each day. Talk to your doctor before starting an exercise program if you have not been active.
Do I need a special diet?
No, if you are overweight, cutting calories modestly can help with weight loss. Some of the steps for healthy weight loss include eating smaller portions, cutting back on foods high in calories, fat, and sugar. Also, drinking water instead of drinks with added sugar can help. It is important to make sure you are continuing to get the nutrients you need by following a healthy eating pattern.
So what is a healthy eating pattern?
A healthy eating pattern includes eating a variety of vegetables, fruits, grains, dairy foods, lean proteins, and oils. You should include dark green, red, and orange vegetables. Try to make half your grains whole grains. Also, eat lean proteins and eat more fat free or lower fat dairy foods. The 2015 Dietary Guidelines for Americans note that a healthy eating pattern is linked to a reduced risk for diabetes. Research continues and the American Diabetes Association says including nuts, berries, yogurt, coffee, and tea in your diet may lead to a reduced risk of diabetes.
The good news is that we can be a healthier community. We can work to reduce our risk of developing diabetes by following a healthy eating pattern, exercising, and working to achieve a modest weight loss if we are overweight.
References:
American Diabetes Association. Prevention or delay of type 2 diabetes. Sec. 5. In Standards of Medical Care in Diabetes – 2018. Diabetes Care 2018; 41 (Suppl. 1): S51-S54. http://care.diabetesjournals.org/content/diacare/41/Supplement_1/S51.full.pdf
Centers for Disease Control. Diabetes Report Card 2017. https://www.cdc.gov/diabetes/pdfs/library/diabetesreportcard2017-508.pdf
Diabetes Prevention Program Research Group. 2015. Long-term effects of lifestyle intervention or metformin on diabetes development and microvascular complications over 15-year follow-up: the Diabetes Prevention Program Outcomes Study. The Lancet: Diabetes & Endocrinology. 3(11):866‒875
Jenck, M. February 23, 2018. Can you hear me now? http://tillamookcountyhealthmatters.org/can-you-hear-me-now/
Linnell, J. April 20, 2018. A culture of collaboration is the key to preventing type 2 diabetes.
http://tillamookcountyhealthmatters.org/a-culture-of-collaboration-is-the-key-to-preventing-type-2-diabetes/
National Institute of Diabetes and Digestive and Kidney Disease. May 2018. Insulin resistance and prediabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance
National Institute of Diabetes and Digestive and Kidney Disease. February 2017. Preventing type 2 diabetes, your game plan to prevent type 2 diabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes/game-plan#plan
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/
.
by Michelle | Jan 11, 2019 | Being Well
Tillamook couple makes positive health and lifestyle transformation with innovative program
By Patti Atkins, APR, Columbia Pacific CCO
TILLAMOOK, Ore. — When Mandie Phipps was diagnosed with pre-diabetes, she knew that she was going to have to make some significant changes to improve her health. But when her partner, Shawn Parker, decided to join her and include the whole family, they were able to transform their lives for the better.
Columbia Pacific’s Community Advisory Council in Tillamook County teamed up with local health care providers, OSU Extension and Tillamook Family YMCA to offer an evidence-based Diabetes Prevention Program that was developed by the Centers for Disease Control for members on Oregon Health Plan. The instructor was trained as a certified Community Health Worker through a partnership that was forged with OSU Extension.
Beginning with diagnosis, the yearlong pilot program encourages participants to learn more about diabetes, diet, exercise and healthy lifestyle changes. The participants can also join the YMCA for one-third of the cost, the other two thirds are covered by Columbia Pacific CCO and the YMCA.
“My health care provider at Tillamook Regional Medical Center gave me a prescription for the program,” said Phipps. “I realized that this was very serious and that I was going to need to make some significant changes to stay healthy.”
“I joined Mandie for moral support,” said Parker. “But in the first class we took a test where I learned that I was at high risk for pre-diabetes as well. We realized that we were going have to overhaul our entire lifestyle.”
“In the classes, we learned about how to evaluate healthy food choices,” Phipps continued. “We read labels, count calories and fat in everything we eat now. We began to practice good portion control. We have almost cut out all soda and drink water about 90 percent of the time. And we added walking as a family activity in the evenings instead of just hitting the couch and watching TV.”
“We used the activity trail at the middle school, next to our house, as a walking path after dinner to spend quality time together as a family. We focused on our diet first and lost most of our weight. Then we slowly added exercise. Since we started in April, Mandie is down 31 pounds and I’m down 40 pounds. And we are still losing weight, even when we take time off for vacations and holidays. Our children are in sports now as well. It’s helping the whole family be healthy.”
At the end of the first year, program collaborators will decide how to improve or continue this project. More information will be announced.
____________________________________________________________________________
About Columbia Pacific Coordinated Care Organization
Established in September 2012, Columbia Pacific CCO coordinates health services for more than 25,000 Oregon Health Plan members in Columbia, Clatsop and Tillamook counties. For more information, please visit www.colpachealth.org.
by Michelle | Jan 3, 2019 | Being Well
The Gift of Resiliency: Protecting a Growing Brain
By DeAnna Pearl, M.A.T, B.S., Certified Prevention Specialist, SOS Tillamook – Prevention, Tillamook Family Counseling Center
What does it take to build resiliency in ourselves? What is resiliency? The definition is the ability to overcome challenges of all kinds–trauma, tragedy, personal crises, plain ole life problems–and bounce back stronger, wiser, and more personally powerful.
It’s important because this is what we need to do when faced with life’s inevitable difficulties. AND it’s important because there is a growing social science research showing that you can bounce back, even from a lifetime of “risk factors” or very painful trauma or tragedy, and how you help those you care about bounce back.
However, it takes clear steps to create a safe and healthy community. There is a reason for age restrictions for legal use of alcohol, marijuana, tobacco, gambling, etc. The brain has not fully developed its regulatory system (frontal lobe) until the average age of 23. The resiliency factors that a community can provide greatly impact the access and exposure to risk factors during the most formable brain growing years, ages 0-24. The use of drugs and alcohol at an early age can hardwire the brain and can lead to abuse and addiction.
The simple act of reducing the normalization of use, abuse and addiction is a protective factor. Example, not providing scratch-it tickets in Christmas stockings reduces the potential brain pathways that can lead to highs and lows of gambling. Disallowing the casual use of alcohol under adult “supervision.” The brain makes connections with all of these experiences which can actually hard-wire it for future use, abuse and addiction.
Until the average age of 23, the brain is especially focused on seeking fun and easy entertainment. It first routes decision making through the (1) emotion center (amygdala) resulting in fight, flight, freeze or “freak out” responses. The dopamine, “feel good” chemical, quickly rewards the (2) pleasure center (nucleus accumbens) which then sends a signal to the (3) frontal lobe (where decisions and judgments are made) causing a reaction. Note: This is the last part of the brain to fully mature and does not have full facility to reason consequences or control impulses.
Continuous exposure to quick fixes such as gambling, drugs, alcohol, marijuana, opioids, sex and violence, means greater potential to be hard wired for external stimuli thus causing the potential cycle of addiction.
Can individuals learn to be more resilient, or are some just born with the ability to bounce back from adversity? Both! Research suggests that human beings are born with an innate self-righting ability, which can be helped or hindered. The findings are fueling a major shift in thinking about human development. Instead of obsessing about problems and weaknesses (splat factor) we are beginning to recognize “the power of the positive” (bounce factor). Identifying and building individual and environmental strengths better support helping people overcome difficulties, achieve happiness, and attain life success.
by Michelle | Dec 28, 2018 | Being Well
By DeAnna Pearl, M.A.T, B.S., Certified Prevention Specialist, SOS Tillamook – Prevention, Tillamook Family Counseling Center
Children represent a quarter of our population and informing them about safety and preparedness is an integral part of our community’s resiliency. Youth are strong and resilient in the face of disasters, often adapting to stresses that weaken most adults, and yet they are incredibly vulnerable. Young children, in particular, are completely dependent upon many systems in their lives for their survival: their parents, their broader families and communities, the institutions and organizations that care for them and teach them, and officials and policy-makers who shape their environment.
With this in mind, SOS Tillamook and Garibaldi Elementary School teamed up to bring a specific focus for October’s Red Ribbon Week (RRW.) RRW is a week of awareness for youth focusing on drug and alcohol prevention. However, “We need to move beyond just saying ‘no,’” comments DeAnna Pearl, SOS Tillamook Program Manager. “We need to help students learn about why we say ‘no’ and how it can protect one of the most valuable organs in our body, our brain.” By protecting our brains, we have a better chance of being safe and growing to our potential.
DeAnna visited GES 4/5th grade classrooms to talk about safety, how it works, and why we have rules. One question led to another. DeAnna, “How does walking on the sidewalk keep our brains safe?” Reply, “So we don’t get hit by a car!” DeAnna, “How do we keep our brains safe when we are sad? “Reply, we talk to a friend or adult.” DeAnna, “How do we keep our brains safe on the beach?” Reply, “Watch out for sneaker waves and don’t turn your back on the ocean.” DeAnna, “How do we keep brains safe from drugs or alcohol?” Reply, “Say no thanks, I got to feed the alligator in my back yard!” One of the best responses over the three days: “I didn’t know that there is a reason for rules.”
With this theme in mind, SOS Tillamook invited all GES 4-5th grade students to submit a picture depicting what being safe looks like for entry into the 2019 SOS Tillamook Calendar. The theme of the calendar is, “Prevention is Intention: Preparedness and Safety.” Of the artwork submissions, 20 were chosen as finalists. On Nov.15th at the GES Family Night, the final selections were displayed so attendees could vote on their favorite. The winning artists receives a certificate and recognition.
Watch your mailbox for the 2019 “Prevention is Intention – Building Safety Resiliency in Our Community” SOS Tillamook calendar featuring drawings from Garibaldi Grade School students about how to be safe. Other features include safety and preparedness information and community resources.
To find more information on kids and family emergency preparedness go to https://www.ready.gov/kids.
For more information on prevention, contact DeAnna Pearl, (503) 815 5426 or DeAnnaP@tfcc.org.
by Michelle | Dec 20, 2018 | Being Well
By Terra Marzano, LCSW, Rinehart Clinic
During the holidays, much of what we see in movies and on TV paints a picture of family togetherness. Scenes of a mom welcoming her son into her house or a family lighting their Menorah together remind us that holidays are spent with family. While close relationships exist in some families, for many of us the winter season is one of emotional strain, where the year-round grief of family estrangement is even sharper.
Family estrangement refers to the loss of relationship between family members, often to the extent that there is little or no communication between those involved. Estrangement can include emotional distance and/or physical distance. It can happen slowly over a number of years, or following a specific event. Sometimes the distance is temporary, sometimes it lasts a lifetime. Estrangement generally impacts all family members.
Though often difficult for all involved, emotional and physical distance can also be healthy. For those who have experienced family abuse, choosing to distance oneself can be a freeing and loving act. As painful as it may be, estrangement can allow for healing and recovery in challenging family relationships and pave the way for improved wellbeing.
If you are estranged from family members this holiday season, there are a number of things to consider, including:
- You aren’t alone. It is a myth that estrangement is unusual. The fact is, the more we talk about estrangement the more we realize how common it is. As we share our experience of estrangement, we understand how widespread it is and begin feeling less alone.
- Serving others helps everyone. Sharing yourself through volunteering can bring new meaning to your holiday season. Food banks, animal shelters, care centers and meal sites are ways to give to your community and be connected to the people around you.
- Friends can be family, too. Good friends can play the role of family — sometimes even better than blood relatives. It’s valid for the people you’re closest to, the ones who do the behaviors of family, to be family. You can choose your friends and your family.
- Support is available. Many people who experience estrangement find relief in talking with a therapist or counselor, someone unrelated to your or your family who is invested in your wellness. Your primary care provider can be a good starting point for resources in your area.
Given how common we know family estrangement to be, if you happen to enjoy close relationships with family, please be gentle with those around you who may be having a more challenging holiday season. Now is an especially sensitive time of year, let’s all be good to one another as we bring the spirit of the season to life.
by Michelle | Dec 7, 2018 | Being Well
Time flies when you are working on wellness! It’s hard to believe the “Year of Wellness” (now Tillamook County Wellness) is still going strong as it winds down its fourth year. So often, community coalitions are a flash-in-the-pan, dependent on government funding or grants, only to fizzle out when the well runs dry.
We’ve adopted a slightly different approach here in Tillamook County. We’ve developed a shared vision of improving the health of our community. Over these past four years, we’ve built an ever-expanding coalition of community partners who are willing to devote their time, treasure and talents to keep this work moving forward.
The most significant of these contributions comes from our backbone agency, the Tillamook County Community Health Centers and Public Health Department. They are keeping the wheels on the bus, so to speak, by providing coordination and fiscal oversight to the project. It is important to note that these funds do not come from the county’s general fund but rather from the clinic itself.
Another significant contribution this year, came from a generous donation by Adventist Health, Tillamook. Many of our partners have donated vital resources to our continued operation. These are often in-kind, such as all the paid staff time organizations devote to the coordination, planning, and programming involved in changing community health from the ground up.
Our media partners have also helped us get the word out through their contributions of “earned media.” We enjoy monthly interviews on KTIL’s Tillamook Today show (Shameless plug – tune in to 95.9 FM at 9:30 AM on the 2nd Friday of each month for Wellness news!) If you are reading this article, then you are probably aware of the countless inches of newspaper space the Headlight Herald has gifted us through our weekly Wellness column over the past few years. And the Tillamook County Pioneer provides this same level of generous coverage on-line. We are truly blessed indeed. These relationships allow us to devote our limited cash resources to things like community wellness programming, trail building and improved access to nutrition.
The leadership and support of our County Commissioners, Task Force and committee co-chairs, as well as from our leadership team are what keeps the wellness bus on the road and heading in the right direction. Representatives from Oregon State University Extension, Family & Community Health and Oregon Health Sciences University (OHSU) have provided vital services, bringing outside expertise to our local efforts. Through this partnership, we hosted several national experts in the areas of coalition building, community health and diabetes prevention from May through October of this year. The knowledge gained from these workshops has been put to use by our committees as they design specific action plans for 2019 and beyond, a process which is wrapping up at the time of this publication.
The tireless and selfless nature of our coalition partner and volunteer efforts has not gone unnoticed. In October of this year, Tillamook County Wellness was awarded the Oregon Health Authority “Place Matters” Organization Leadership Award. This statewide level of recognition validates that we are truly headed down the right road. It has invigorated our team to press on and see how significant of an impact we can make on improving the health of our county residents.
Focused on reducing risk for Type 2 Diabetes, our Wellness Action Committees include: Access to Healthy Food, Access to Physical Activity, Health Promotion, Health Screenings and Workplace Wellness. For a list of our coalition partners, visit our Community Partner page. If you’d like to join in this work or make a donation, contact tillamookcountywellness@gamil.com. For more information about Tillamook County Wellness, visit our website tillamookcountyhealthmatters.org and remember to Like and Follow us on our Tillamook County Wellness Facebook page.
