by Guest | Dec 28, 2022 | Being Well
Gratitude is a word we hear often from November through the holiday season. But what does it really mean, how does it impact our health and well-being, and how do we show more gratitude?
Gratitude is defined by Merriam-Webster’s dictionary as “the state of being grateful, thankfulness”. This points to gratitude being more of a passing emotion or state. Yet there are those that view gratitude as something you develop as an attitude or practice. Researcher and vulnerability expert Brene Brown says practicing gratitude is the key to cultivating joy. Her research has shown that those who are living a joyful life have achieved that joy through having a gratitude practice.
There are health benefits to practicing gratitude as well. It can help you have better sleep and last month’s article taught us why sleep is so important when it comes to our health and diabetes. There is research showing that if you focus on positive, grateful thoughts before going to bed, you will have deeper sleep and sleep longer. Start saying a few things you are grateful for before you go to bed and watch your sleep improve.
It can also improve your physical and mental health. Positive thinking and practicing gratitude have been shown through neuroscience research to reduce anxiety and depression. It also helps increase motivation to engage in physical activity and can reduce inflammation and fatigue. This can then decrease risks for heart failure and other illnesses. Gratitude also affects the part of the brain where we produce dopamine so gratitude literally will give you and your brain a dopamine hit.
Practicing gratitude can also improve your relationships and your self-esteem. In the research, they found that the parts of the brain that light up and are activated when practicing gratitude are the same parts of the brain associated with moral and social cognition, reward, empathy, and value judgment. Therefore, the emotion of gratitude supports a positive and supportive attitude toward others.
And it can also help you develop greater self-care practices. By adopting a more positive and grateful attitude, you will begin to show yourself more care and prioritize doing things that continue to improve your health and well-being. These are all great reasons to develop a gratitude practice.
How does one develop a gratitude practice? Create a practice of journaling about what you are grateful for each day. This may be easiest to do either in the morning before your day gets busy or at night before you go to bed. Or if you are ambitious, you can do both! Another fun idea is to write down 1-3 things each day that you are grateful for on slips of paper and then put them into a jar. At the end of the year, or when you are needing some joy, you can pull the slips out and read them, reminding yourself of all the things you are grateful for. Tell people what you appreciate about them when you have the chance. You could write a letter to a friend, send them a voice memo or text, or compliment a stranger on what they are wearing. Make it a point to tell at least one person each day something about them you like, appreciate or enjoy. Share the gratitude and watch them light up and also get your own dopamine hit. And most importantly, get in the habit of telling yourself what you are grateful for and appreciate about yourself. This one can be more difficult, especially if you are struggling with your health. You may feel like you do not have much to be grateful for. Yet I encourage you to try, you can start small. You can do this while looking in the mirror, acknowledge something you like about yourself. Or when you’ve accomplished a task, celebrate yourself. The more positive thinking and gratitude you can show yourself and others, the better. The very best part about practicing gratitude is that it is FREE, yet its impact is priceless!
AUTHOR: Amanda Ferrat, Certified Wellness Counselor and Advanced EFT Practitioner, Founder of Value Yourself Consulting
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 | Dec 7, 2022 | Being Well
The most wonderful time of the year is known to prompt joy, but the reality is that it may invoke stress as well. While this season is often associated with sentiments of love and happiness, for some people, unpleasant feelings or memories may be sparked as well. From Thanksgiving preparations until we ring in the New Year, self-care is essential to protect yourself from the holiday blues.
During the holiday season, it’s common to experience an increase in your social and family calendar but taking some time out for self-care is a gift that you can give to yourself and a practice that you can share with your family members as well. Some of the members of our health promotions team have shared a few ways that they use to practice self-care.
“Spending time with friends and family during the holidays is wonderful, but it can also be a whirlwind of activity. The gift of self-care I try to focus on is spending a little time each day walking or stretching to decompress. I’ve found that the little bit of movement or fresh air always helps organize my thoughts and boost my mood, even if it’s just a quick 10-minute break. I always feel a little lighter and a little more energized.” — Ariel Slifka, Public Health Program Representative, Tillamook County Community Health Centers
“I would say the greatest gift I give to myself is sleep. I used to stay up late and struggled to get up every morning. During those years I felt rundown and frequently battled colds and strep throat. Over many years, I worked to create a consistent sleep routine. Most nights I am asleep by 9:30 p.m. and I wake up every day at 5 a.m., even on weekends. I also started taking a vitamin D supplement. My sleep routine and taking vitamin D give me consistent energy to do the things I enjoy.” — Michelle Jenck, Director of Community Wellbeing, Adventist Health
“The two health-related gifts that I gave myself this past year was to take more walks and to be more consistent with my sleep routine. For me, the walks have been an enjoyable way to stay active even when my days are too busy to get a workout in. The second gift I gave myself was to be more consistent with my sleep routine. Having a consistent sleep routine has allowed me to feel well-rested each day.” — Janeane Krongos, Prevention Coordinator, Tillamook Family Counseling Center
“My daily self-care ‘reminder’ just came in my office, he’s a two-year old chocolate lab named Boon. Since I spend most of my day in front of a screen, I make sure that I get up and stretch, move and give my brain, eyes and body a break. And Boon is always ready to go outside for a walk. If you don’t have a Boon (which means blessing) – just set a timer to remind yourself that it’s time for a break at least once an hour for 5-10 minutes. It makes a world of difference at the end of the day – for your body, mind and spirit.” – Laura Swanson, Editor/Partner, Tillamook County Pioneer
“During the holidays, one of the greatest self-care gifts I give myself is the commitment to be adventurous, and to step outside of the norm of my day-to-day routine. I find great joy in spontaneity and trying new things: picking out an ingredient I’ve never used before and finding a recipe, traveling to a new park or hiking trail to explore, or picking up a new hobby. New experiences make life interesting and foster greater emotional health. What am I going to try this year? I’m going to attempt to make my own cheese, learn how to roller blade, and explore new genres of music.” – Lewis Martin, Nutritional Director, Oregon Dairy and Nutrition Council
AUTHOR: Patti Atkins, APR, Communications Consultant, Tillamook County Community Health Centers
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 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.
