by Guest | Nov 30, 2022 | Being Well
Diabetes is a chronic health condition that affects more than 30 million Americans and is the 7th leading cause of death in the United States. Most of us know how important weight control, exercise, and nutrition are in controlling blood sugars. What impact does sleep have?
Sleep is extremely important in maintaining our body’s performance, not only physically and mentally, but also down to the body’s chemical balances. Diabetes, whether type 1 or 2, comes down to an imbalance of the insulin and blood sugar relationship.
The right amount of sleep is needed to keep the endocrine system working well so insulin and blood sugar stays balanced. Studies have shown that too little sleep (less than 6 hours) or too much sleep (greater than 9 hours) can increase the risk for developing diabetes and make pre-existing diabetes more difficult to control. Some research suggests a 40% increase in the risk of developing diabetes if sleeping less than four hours per night. The human body is very complicated, and it needs just the right amount of sleep to work properly. The recommendation of about 7-8 hours a night comes from years of research to evaluate the amount sleep needed for our bodies to function at their best.
Even if your body is getting the right amount of sleep, the sleep needs to be quality sleep. Quality sleep is needed to make sure your body is truly rested with good oxygen levels, few awakenings, and can achieve deep sleep. If the sleep quality is poor, blood sugars will rise and the insulin produced will be less effective, leading to prediabetic conditions or making diabetes difficult to control.
The most common sleep disorders affecting diabetes are Sleep Apnea and Restless Leg Syndrome. Sleep apnea is when the back of your throat keeps collapsing during sleep and oxygen levels fall, leading to disturbed sleep and lack of deep sleep. Restless Leg Syndrome is a when the legs are moving around a lot during sleep because of pain or tingling and numbness leading to disturbed sleep and lack of deep sleep. Both these conditions cause a rise in blood sugars, increased insulin resistance, increase in stress hormones such as cortisol and the hunger hormone, ghrelin, all which contribute to diabetes. Treatment of these sleep disorders will help balance these hormones and help manage and decrease the risk of diabetes.
Not only does poor sleep affect your blood sugars at night, but in the daytime your energy levels will be low leading to poor blood sugar metabolism, lack of exercise, and weight gain over time. In short, poor sleep will affect night and daytime blood sugars and insulin effectiveness.
The relationship between sleep and diabetes is complex. Not only do you need good quantity and quality of sleep for better diabetes control and decrease risk of diabetes, but if you have poorly controlled diabetes it will affect your sleep. This stresses the fact that the approach to diabetic management is a multi-approach program including good sleep, nutrition, exercise, weight loss, and medication as directed by your physician.
Making your sleep health a priority will not only help you cut down your diabetes risk or better manage your diabetes, it will help with your overall wellbeing, including managing other chronic health conditions.
Some steps to healthy sleep include:
- Have a regular sleep and wake time
- Bedtime routine: wind down, read, no TV, keep bedroom dark, cool, quiet
- Avoid eating 2-3 hours before bed
- Avoid nicotine, alcohol, or caffeine close to bedtime
- In the daytime avoid napping >45 minutes, stay active, and exercise
Think of healthy sleep as priority in your health management as it can help you avoid unnecessary medications and health complications. Healthy sleep equals a healthy body.
AUTHOR:
Kam Atwal, Doctor of Osteopathic Medicine
Pulmonary / Critical Care / Sleep Medicine
Adventist Health Tillamook
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Nov 16, 2022 | Being Well
November 17th is the Great American Smokeout. Every year on the 3rd Thursday of November, this day is an opportunity to work towards a healthier, tobacco-free community. Whether that means taking the first step towards quitting tobacco yourself or helping someone you know quit, there are lots of ways to get involved.
While tobacco use rates have gone down in the past few decades, 34 million people in the United States still smoke. Tobacco use remains the number one cause of preventable death in the world, and according to the Oregon Health Authority, in 2019 we spent $9.8 Million on tobacco-related medical care in Tillamook County alone. Tobacco use of all kinds, including cigarettes, cigars, and smokeless tobacco like chew or dip, can increase the risk of cancer, heart disease, lung disease, and type 2 diabetes. E-cigarettes, which are growing in popularity among youth, can negatively impact focus, memory, and brain development, as well as damage lung tissue. Quitting these products is the best thing you can do to improve your health.
Quitting looks different for everyone. You should plan your quit in a way that makes sense for you. Some people quit “cold turkey” on their own, but there are lots of free resources available to help you on your quitting journey. A few good places to start are:
- Talk to your healthcare provider: Your provider can help guide you through the quitting process, including making a quit plan, connecting you with additional resources and tools, and prescribing medication that can help reduce nicotine cravings. Tobacco cessation treatments are covered by most insurance plans.
- Build a support system: This can mean talking to friends and family about your plan to quit and what they can do to help support you, or connecting with a counselor. You can also use free phone, text, and online resources to get support.
- Oregon Tobacco Quit Line: 1-800-QUIT-NOW (1-800-784-8669) (English) or 1-855-DÉJELO-YA (1-855-335-3569) (Español): Free phone counseling, mailed and online resources, and nicotine patches or gum for those eligible. Available to anyone in Oregon age 13+.
- SmokefreeTXT: A free texting service with supportive messages to help you stay quit. Text QUIT to 47848 to get started.
- QuitSTART and QuitGuide: Free smartphone apps to help you manage cravings and stay motivated. Download them from your phone or tablet’s app store.
- This is Quitting: A free texting service specifically for teens and young adults who want to quit vaping. Text DITCHVAPE to 88709.
- Know why you’re quitting: Having a list of reasons why you want to quit (like health, money, or family) can help you stay motivated when you experience cravings.
- Make a plan to manage cravings: Activities like going for a walk, drinking water, or breathing exercises can help you get through difficult cravings. Planning these activities ahead of time and knowing your triggers makes it easier to respond in the moment, and the worst symptoms will usually go away within a few weeks.
- Keep trying: It takes most people several attempts to quit for good. Even if you slip, remember that you’re still one step closer to a tobacco-free life.
Using a combination of methods, such as medication and counseling, provides the best chance for long-term success. Use November 17th as a day to start building your quit plan, or if you’re ready to quit now, make it your first day of being tobacco-free.
If you want to support someone else in quitting, the best thing you can do is listen to their needs. Lecturing and nagging won’t help, but being patient and positive, even if they get frustrated or slip, can go a long way in helping someone stay tobacco-free. You can also make your home, car, and other spaces tobacco-free, remove any items or odors that may remind the person of tobacco (such as ashtrays or lighters), and avoid using tobacco yourself, especially while you are around the person trying to quit. For more tips on how to help someone else quit, visit https://www.cancer.org/healthy/stay-away-from-tobacco/helping-a-smoker-quit.html
To learn more about the available tools and resources, visit tillamookchc.org/ph/tobacco-prevention. Remember: You don’t have to quit tobacco in one day. Start with day one.
AUTHOR: Amy McVeety, Tobacco Prevention and Education Program Coordinator at Tillamook County Community Health Center
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Nov 9, 2022 | Being Well
In October, Tillamook County Wellness offered a popular series of classes on financial literacy. We learned that we always have something new to learn about how to manage the everyday costs of living. But that got me thinking, “What are the costs of living with a chronic condition, like diabetes, and how does that affect your overall lifestyle?”
Many people think of diabetes as merely an issue of too much sugar in the diet. However, diabetes can not only cause long-term health issues, but it can also mean additional expenses over time, especially if it is not treated properly. In fact, diabetes is the most expensive chronic condition in the United States. People with diabetes must manage their condition and consider the cost of doctor’s visits, medications, and supplies.
For people with diabetes, maintaining healthy blood sugar levels help decrease the risk of complications, such as nerve damage, vision problems and heart disease, among other problems. Naturally, better management of the disease can also mean lower health care costs.
Let’s consider some of the costs on a personal level related to diabetes.
People diagnosed with diabetes shoulder medical expenses 2.3 times greater than those without diabetes. According to the researchers at Good Rx, when the various costs are tallied, including the cost of extra doctor visits, over-the-counter supplies, and lost wages, a typical person with diabetes taking insulin could spend a shocking $4,800 a year in extra costs – even with health insurance. That figure represents about 10% of the average American’s annual wage.
Costs get even more expensive for those living with uncontrolled diabetes, with more than one chronic condition, or those lacking insurance altogether.
More than 30 million Americans have diabetes, and more than seven million of those people treat their condition using insulin. In Tillamook County, it is estimated that one in three people have prediabetes, and that nine out of ten don’t even know it or have no symptoms. Those numbers have likely increased during the pandemic, but they have not been measured yet.
These out-of-pocket costs present a significant burden for people with diabetes, over and above the work of monitoring their disease, checking blood glucose levels, and the toil of regular insulin injections.
You can take control of these potential costs by prevention — lifestyle changes can help prevent the onset of type 2 diabetes, the most common form of the disease. Prevention is especially important if you’re currently at an increased risk of type 2 diabetes because of excess weight or obesity, high cholesterol, or a family history of diabetes.
The Tillamook County Family YMCA offers a year-long program with the goal of losing 6-7% of body fat and working up to 150 minutes of physical activity each week. The group meets every week for the first 16 weeks and every other week after that. The next cohort is expected to begin at 5:30 p.m. on Tuesday, Feb. 21, 2023. And the best part, this program is free!
Past participants of the National Diabetes Prevention Program (mentioned above) have lost 15-19 lbs. on average and increased their activity to 151-550 minutes per week on average. Those are impressive – yet very attainable – statistics that will improve your overall health.
Additionally, the Tillamook County Family YMCA offers a wide range of programs to help you live a better, healthier life: including the National Diabetes Prevention Program, Living Well with Diabetes, Living Well with Chronic Conditions, Tai Chi, Qi Gong and other fitness programs. Check out their website for more information at https://tillamookymca.org/.
The bottom line is, that taking a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes in the future and save you money as well. It’ s never too late to get started!
AUTHOR: Patti Atkins, APR, Marketing Communications Consultant to TCCHC
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Nov 1, 2022 | Being Well
If you’ve been following Tillamook County Wellness this year, there’s a good chance that you heard about our “This Way to Well-Being” map activity that we’ve been sharing the last few months. This map stemmed from many discussions of wanting to create something fun and engaging that highlights a broader range of wellness – where the focus is not just on benefiting our physical health, but also our mental and emotional health. (And as an extra bonus, we handed out prizes such as Hydro Flasks, county / state parks passes, fair tickets, and local business certificates to randomly selected participants!)
We created this map of local activities with no set starting point or finish line based on the idea that there is no “right” path to wellness. We all have different interests that motivate us (as well as different challenges that may create barriers) so this map was created to serve as a guide for ideas when thinking about what we find exciting and what we might want to try here in Tillamook County. The “This Way to Well-Being” map included local ideas for enjoying the outdoors, connecting with friends and family, trying new foods, prioritizing your mental health, and more. You can view the map here on the Tillamook County Wellness website.
But we also wanted to hear from participants about what we might be missing – What did you enjoy? And what should we add? The survey responses we received were thoughtful and energizing. Here are a few suggestions that we received about what could be added to the map:
“Create art”
“Start recycling / composting”
“Practice meditation”
“I’d like more ways to meet like-minded people. Perhaps something like sharing a meal with a new friend.”
“Maybe something about sleep, laughter, mental health?”
“Yoga practice. Fostering homeless animals for United Paws or adopting a cat or dog from the Tillamook Animal Shelter”
Not only do we want to thank our participants for their excitement and engagement, but also our community partners who helped spread the word about the “This Way to Well-Being” map. This wouldn’t have reached nearly as many people without the support of the Tillamook Family YMCA, Food Roots, Tillamook County Community Health Center, North Coast Recreation District, Rinehart Clinic, Tillamook Bay Community College, Tillamook Library branches, Tillamook Food Pantries, Kiawanda Community Center, and local worksites. These organizations shared our printed maps with community members and helped distribute prizes to those who were taking steps to prioritize their health. (For example, the picture with this article shows YMCA instructors Kelly Benson and Sarah Patterson awarding one of the prizes to Megan, a new YMCA member!)
Although we’re wrapping up our printed map and prize distribution at the end of October, we are planning on keeping the map up on our webpage and adding a section about the suggestions we received in the survey. We hope it can continue to be used by anyone in Tillamook County who is looking for a little inspiration in starting up their own journey towards a happier, healthier life.
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Oct 18, 2022 | Being Well
Making a plan to get vaccinated as soon as possible is the best way to protect yourself against COVID-19, flu, and pneumonia, which could be even more important this year as we approach winter.
Data from the CDC shows that COVID-19 safety precautions have helped to keep individuals safe from the flu for the last two years, but that also means our natural immunity to the influenza virus has waned. To make predictions about our upcoming flu season, scientists use evidence about flu rates and severity from flu cases in Australia as they experience their winter when we are in summer. This year, Australia has experienced a rise in flu cases during their winter season and experts anticipate the United States will follow suit.
In addition, research has shown that immunity from COVID-19 vaccines (and COVID-19 infections) decline over time, and therefore it is important to get a booster dose to remain protected from COVID-19. The updated bivalent COVID-19 booster protects against the original strain of the virus that causes COVID-19 along with the subvariant Omicron, including BA.4 and BA.5. Health experts predict an increase in COVID-19 cases through November as we move into the winter months.
To help keep yourself and your community safe, Tillamook County Public Health strongly recommends everyone 6 months and older get a flu shot and anyone 5 years and older get a bivalent booster as soon as possible. It’s safe (and convenient!) to receive the flu vaccine at the same time you receive your COVID-19 vaccination or booster.
Immunizations such as flu and pneumonia are covered benefits for many insurance plans, including Medicare and Oregon Health Plan (OHP). COVID-19 vaccines are available at no cost. Please bring your insurance card and COVID-19 vaccine card, if available, when you plan to receive your immunizations.
You can schedule an appointment at any health clinic or pharmacy in Tillamook County for a flu or COVID-19 bivalent booster. You can also drop-by one of the upcoming walk-in COVID-19 and flu clinics this month and next month hosted by Tillamook County Community Health Centers. See the schedule below:
Central County Location: Tillamook County Fairgrounds Convention Center at 4630 3rd St, Tillamook
- Saturday, October 29th from 10 am to 2 pm
- Monday, November 7th from 10 am to 6 pm
- Tuesday, November 8th from 10 am to 6 pm
South County Location: Nestucca Valley K-8 school in the small gym at 36925 U.S. 101 S, Cloverdale
- Wednesday, October 19th from 3:30 pm to 6:30 pm
- Thursday, October 20th from 3:30 pm to 6:30 pm
For any questions, call 503-842-3940 or visit https://tillamookchc.org/
AUTHOR: Tillamook County Public Health
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Sep 6, 2022 | Being Well
Tillamook County Suicide Prevention Coalition is an emerging coalition. Dana Reynolds and Janeane Krongos, two members of the coalition shared this information about this coalition.
Can you tell me about the coalition?
The Tillamook County Suicide Prevention Coalition is a group of Tillamook County residents who are concerned about suicide. The coalition meets once a month to discuss strategies to raise awareness of suicide prevention, promote prevention education, and plan community events in Tillamook County. Entities engaged in this coalition include: Tillamook Family Counseling Center (TFCC), Optimal Life Coaching, Tides of Change, Veteran Services, City of Tillamook, Tillamook Police Department, Tillamook County Sheriff’s Office, Tillamook County Wellness, Tillamook County Community Health Center, Columbia Pacific CCO, Department of Human Services, Tillamook Bay Community College, Nestucca Valley School District, Neah-Kah-Nie School District, Tillamook School District 9, Value Yourself Counseling, and Adventist Health Tillamook.
How can people get involved with the coalition?
People who are interested in getting involved can email Janeane Krongos at Janeanek@tfcc.org.
What is the coalition’s focus?
Recently, the coalition has been focusing on organizing suicide prevention events, promoting suicide prevention trainings, and sharing resources and messages of hope. On September 10th, the coalition will hold a family friendly rock-painting event at the Bay City Arts Center (BCAC) from 10AM-2PM. At the event, community members will be encouraged to paint positive messages on rocks. The event will have an information table where community members can learn about suicide prevention. We are grateful for the community partners that have helped us make this event possible. Event sponsors include Columbia Pacific CCO (painting supplies), Averill Landscaping Materials INC (rock donation), Tillamook County Veterans Services (gunlocks), and Bay City Arts Center for hosting our event.
What does it mean to prevent suicide?
There are many ways to prevent suicide. Three examples include having conversations about mental health, learning about suicide prevention, and knowing whom to turn to for support.
Are there any misconceptions surrounding suicide?
Yes, there are misconceptions surrounding suicide. One misconception we would like to address is that talking about suicide will put the idea in a person’s head. The truth is, asking about suicide will not put the idea in the person’s head. Rather, asking questions about suicide shows that you are someone they can trust and communicate with. A second misconception is that a suicide happens without warning. The truth is that warning signs are usually present, but sometimes they are not recognized. Common warning signs include withdrawal from friends, extreme mood changes, giving away prized possessions, and saying they do not want to be here anymore.
How can community members support their loved ones?
Community members can support loved ones by having conversations, attending trainings, and raising awareness that suicide is preventable.
Are there any local suicide prevention trainings coming up?
Yes, there are two coming up:
- ‘Suicide Prevention Training for Farmers and Ranchers’ offered by OSU Extension on 9/7/2022 from 1:00PM-4:30PM, to learn more visit: www.extension.oregonstate.edu.
- QPR Gatekeeper training offered by TFCC on 9/9/2022 from 10:00AM-11:30AM, to learn more email: Janeanek@tfcc.org.
Members share why they’re part of this coalition:
“Janeane and I founded the coalition back when I was a school crisis counselor with Tillamook School District. To continue with the mission I started, I am dedicated to keeping our kids and community safe, and to provide resources in an area where resources are limited. Now as a consultant and life coach, I would like to continue my work with the coalition so that I can offer any experience or expertise to the community, neighboring communities, while continuing to learn and grow.”- Denise Donohue, Optimal Life Coaching
“Last year Denise and I started the coalition to coordinate suicide prevention efforts among community partners. As a member of this coalition, I like having opportunities to work as a team to share prevention resources that can help community members to take active steps to prevent suicide.”- Janeane Krongos, Tillamook Family Counseling Center
“In the past 20 plus years of working with people in crisis, who are suicidal, I know firsthand the struggle is real. Coming from a position of empathy and using trauma informed care to help our neighbors is essential. Public Safety has come a long way in the past 20 years and I am proud of that. We are trauma informed and person centered. We know how to help guide those in need to a better space as they walk the, at times, clunky path from a crisis situation.” – Lieutenant Nick Troxel, Tillamook Police Department
“I’m part of the coalition because I’ve lost a loved one to suicide and I know that suicide is preventable. With the power of community coming together, we can share messages of hope and prevention so that we can end suicide forever in our communities.” – Teresa Lavagnino, Community Partner
“I joined the coalition after I took a training called ASIST, and realized the impact of having conversations about suicide with others. I feel that I now have the tools to support myself and others with suicide ideation, and want to share this knowledge.” – Dana Reynolds, TFCC, BCAC
“I am firmly committed to finding ways as a community to address suicide by increasing awareness, preventing further suicide, and supporting anyone impacted by it. Being part of this very important work can help us to heal.” – Romy Carver, Community Member
AUTHORS: Janeane Krongos (Prevention Specialist, Tillamook Family Counseling Center) and Dana Reynolds (Communications at Tillamook Family Counseling Center)
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
