Each year, lives are lost due to suicide. Suicide is an intentional self-inflected death. This cause of death is complex and is typically a result of many factors in a person’s life. These factors are often referred to as risk factors. A risk factor is a condition, characteristic, or attribute that can increase the risk of a negative outcome. Examples of suicide risk factors include: a previous suicide attempt, access to lethal means, social isolation, lack of access of care, problem gambling, substance use disorder, loss of a loved one (especially by suicide), and a stigma of discussing mental health. If you would like to learn more about risk factors, I recommend the CDC’s Risk and Protective Factors, this resource can be accessed on the CDC’s website(www.cdc.gov).
Suicide is a leading cause of death in the United States and in Oregon. According to the Centers for Disease Control and Prevention (CDC), in the year 2021, suicide was the 11th leading cause of death in the United States. The CDC’s data shows that in the year 2021 there were 48,183 suicide deaths in the United States. For more information about national suicide statistics visit www.cdc.gov. According to the Oregon Health Authority (OHA), in the year 2021, suicide was the 10th leading cause of death in Oregon. OHA’s Center for Health Statistics data shows that 893 Oregonians died by suicide in the year 2021. For more information the state level suicide statistics visit www.oregon.gov.
The good news is that this cause of death is preventable. One way to prevent suicide is to increase protective factors. Protective factors are a characteristic, attribute, or condition that can decrease a negative health outcome. Protective factors include: a connection with others, access to mental health care, access to basic needs, reduced access to lethal means, coping strategies, and problem-solving skills. For more information about protective factors, I recommend the American Foundation for Suicide Prevention’s (AFSP) Risk factors, Protective Factors, and Warning Signs, this resource can be accessed on the AFSP website (www.afsp.org).
If you would like to learn more about suicide prevention, I recommend attending a Question, Persuade, and Refer (QPR) Gatekeeper training. This training is an evidence-based suicide prevention training that has been used worldwide. In this training participants learn about suicide, suicide warning signs, conversations tips, and the three steps of QPR. After the completion of the training participants will receive a certificate, QPR Institute booklet, and other relevant prevention information.
Since the year 2020, the Tillamook Family Counseling Center (TFCC) has offered the QPR Gatekeeper training to community members every other month (or as requested). From September 2020-August 2023, TFCC prevention staff has offered 32 QPR Gatekeeper trainings (29 in English and 3 in Spanish) and have trained close to 300 community members. This past year, TFCC has begun to offer QPR Gatekeeper trainings in the Spanish language. If you would like to learn more about this new offering, please contact Angelicao@tfcc.org. TFCC will present a virtual English QPR Gatekeeper training on September 11th from 10-11:30AM. If you would like to register for this training email me at Janeanek@tfcc.org.
If you are having thoughts about suicide, you are not alone, help is available. For local crisis support call the Tillamook County 24/7 crisis support at (503)842-8201. For national support call the 988 Suicide and Crisis Lifeline at 988 or the Suicide Prevention Lifeline at (800)273- 8255.
If you should have questions about this blog. Please feel free to contact Janeane at Janeanek@tfcc.org.
AUTHOR: Janeane Krongos, Tillamook Family Counseling Center, CPS
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook, Instagram and Twitter.
Looking for a creative way to use up the overflow of zucchini from your garden?! Give this Zucchini Pie a try!
1 tube (8 oz.) refrigerated crescent rolls
3 medium zucchini, sliced
2 garlic cloves, minced
2 tbs. Tillamook butter
2 tsp. minced fresh parsley
1 tsp. snipped fresh dill
¼ tsp. salt
¼ tsp. pepper
1 ¼ cup grated Tillamook Pepper Jack cheese (divided)
2 eggs, lightly beaten
Separate crescent dough into eight triangles; place in a greased 9-inch pie plate with points toward the center. Press onto the bottom and up the sides of plate to form a crust; seal perforations.
In a skillet, sauté zucchini and garlic in butter. Add the parsley, dill, salt, pepper and ½ cup cheese.
Spoon into the crust. Pour eggs over top; sprinkle with remaining cheese. Cover edges loosely with foil.
Bake at 375 degrees for 25-30 minutes or until a knife inserted near the center comes out clean. Let stand for 5 minutes before cutting.
Yield: 6 servings.
For a lighter version, turn your pie into a frittata! Remove the crescent rolls from the recipe and add your vegetable and egg mixture directly to a well-greased pan and bake as instructed.
Photo & Recipe Source: Abby Carroll
For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook, Instagram and Twitter.
Breastfeeding is a sound method of giving your baby a healthy start in life. It is a great bonding experience for both mom and baby. However, with feedings around the clock, breastfeeding can also be taxing. When combined with other responsibilities, like caring for other children, working, and household chores, new mothers can become worn down and stressed. The time you spend breastfeeding or pumping breast milk does not have to feel like another chore. Instead, use this time to find ways to care for yourself and improve your well-being. Here are some suggestions to guide your self-care.
Meditate
Find a comfortable place to sit while breastfeeding, like your favorite spot on the couch or rocking chair. Close your eyes and breathe deeply. Let random thoughts go. If your mind begins to race, focus on your breathing. Consider lighting a scented candle or diffusing essential oils that provide a pleasant atmosphere for you to relax in.
Listen to music
Do you feel like you listen to lullabies and “Baby Shark” all day? When was the last time you played some of your favorite music and took time to genuinely enjoy it? Now is the time! Music can relax you, lift your mood, and remind you of happy times.
Watch a favorite TV show or movie
Much like music, you may be streaming children’s shows all day or not have time to watch TV at all with the new baby, let alone a movie. Being forced to sit still for the feeding or pumping gives you that time to catch up on “Bridgerton,” “The Batchelor,” or watch a favorite movie.
Read a book, listen to an audiobook or podcast
Feeding sessions during the middle of the night may not be ideal for watching screens. Instead, treat yourself to that new book you’ve been wanting to read. Too tired for your eyes to focus? Keep an audiobook or podcast downloaded that you can listen to with your headphones.
Nutrition
Busy moms constantly juggle responsibilities, and eating well for themselves can fall by the wayside. Remedy this by setting up some healthy snacks and a beverage for yourself when preparing to breastfeed. Keep some cut-up fruit, vegetables and hummus, or cheese and crackers on hand that you can easily eat while breastfeeding. Prepare a cup of tea, a glass of lemonade, or even just that bottle of water you never seem to have time to drink. You will finish your session less hungry and better hydrated.
Journal
Being a new mom is a significant change and can lead to a roller coaster of emotions. Many women find journaling helpful in their mental health journey. Writing down thoughts and feelings can be insightful in helping you understand them better. Other women enjoy journaling to document milestones they can look back on later.
Rest
Outside of your breastfeeding or pumping sessions, remember to rest. Rest is vital for physical and mental health. With a new baby, breastfeeding occurs so frequently around the clock it is hard to get more than a few hours of consistent sleep. The body is also recovering from the effort of giving birth. Your body needs rest to aid in this recovery. There is a reason your provider told you to sleep when the baby sleeps. The baby napping is not a time to ensure your house is spotless. Rest remains essential for moms who continue breastfeeding after the baby sleeps through the night. Not getting enough sleep can lead not only to fatigue but also depression. Experts recommend 7-9 hours of sleep a night. If you are napping during the day, limit the nap to no more than 15-20 minutes. Longer naps put you in deeper sleep that can make you feel sluggish when you wake up. Also, long naps can interrupt your nighttime sleep patterns.
The benefits of self-care cannot be said enough. Moms are often the “everything, everywhere, all at once” and put their well-being last. Because breastfeeding or pumping breast milk forces you to sit still, this is an ideal time to recharge and take care of yourself. Find a space away from household chaos and ask not to be interrupted. Taking time for your well-being will help you stay healthy to better care for the others in your life.
AUTHOR: Leanna Coy, FNP-C, Family Nurse Practitioner and Health Content Writer
When rushing into life-altering events, it can be hard to keep up momentum or recover when you trip, experiences that Briar and Micah Smith know all too well. Married at age 20 and having their first child within a year, they found themselves a few years later $32,000 in credit card debt and dangerously close to housing foreclosure. Even Micah’s 50-hour work week and Briar’s full-time and part-time jobs couldn’t compensate for these issues. Briar, shocked by the revelations revealed by her partner, decided they would work together and find a solution.
They would squeeze in extra jobs to keep pace with their bills and used Briar’s tip money whenever possible. Micah and Briar leaned in and shared the financial responsibilities, held each other accountable, had grace and mercy for one another, and worked harder then ever! Briar took on a second part-time job in addition to full-time and other part-time positions. Although they initially didn’t like the idea of a budget, they reframed it from being a restriction of spending to a method of directing funds to their desires. Financial classes aided them, as they became more organized.
Working within their constraints often meant making self-sacrifices and seizing on opportunities. To make sure their kids ate fruits and vegetables, they would eat simple meals of ramen and peanut butter sandwiches. Whenever invited for meals with parents, they would accept the food and take to-go boxes. They learned not every decision had to take effort. Automatic transfers into retirement funds and designated checking or savings accounts relieved them of constant worry. To achieve their financial goals, the Smiths needed to plan wisely, recognizing they wouldn’t stick to their plan if everything was manual.
Ultimately, consistent communication and working as a team was key. Micah hadn’t told Briar he had a credit card when he revealed the debt. Now they discuss their financial goals and any unusual transfers, making sure they’re on the same page. The Smith’s hit the ground running and nearly trampled, but with enough coordination and education, they were able to stay afoot. Watch their story here: https://youtu.be/pPCL_chAXeU.
Financial Beginnings, a new local source for free financial education classes, offers the same opportunities that helped Briar & Micah. Easy-to-follow and designed to meet individual needs regardless of ethnicity, age or education level, there is something for everyone. Classes are currently happening through Helping Hands and at Tillamook Bay Community College, with programming coming to area schools in the Fall. Additional classes are to be scheduled by other partners soon.
Financial education isn’t just for 20-somethings. It is for anyone seeking stability and freedom from financial stress. Find your momentum today.
AUTHOR: Andy Jenck, Urban Rural Action Volunteer
For more information, visit our website at https://tillamookcountywellness.org/work-well/financial-wellness and follow Tillamook County Wellness on social media.
The Tillamook County Fair is this week and we all know what that means – Fun, Fellowship and FOOD! This phrase was the mantra of Tillamook’s former Mayor, Suzanne Weber, who led the Sacred Heart Parish food booth at the fair for many years. Sadly, the Sacred Heart booth will no longer be part of the fair which means no more fresh salads, grilled cheese sandwiches or homemade berry cobbler. This also means, no more garlic fries. Nooooooo!
Just about everyone has their favorite “fair food” they look forward to every year. Whether it is cotton candy, corn dogs or funnel cakes, the key is to enjoy these annual treats without overdoing it. “Fair time is a special time and that means it is okay to indulge,” says Lewis Martin, a registered dietitian with the Oregon Dairy and Nutrition Council. Also a member of the Tillamook County Wellness Advisory Committee, Martin encourages fairgoers to think about sharing treats like elephant ears or giant cinnamon rolls with family and friends.
Other suggestions for ways to enjoy fair food without adding to your waistline or slimming down your wallet include eating a well-balanced meal or snack before you go to the fair. Here are a few suggestions:
Include protein and whole grains with breakfast for lasting energy. Try oatmeal with yogurt and fruit.
Colorful vegetables can be hard to find at the fair, so plan to eat them at other meals that day. Have a salad or vegetables with your lunch before you go or for dinner back at home.
Healthy snacks can be simple and can be packed in a small cooler or lunch bag, such as: individual cheese slices, apples, oranges, sliced vegetables or baby carrots, nuts and dried fruit like raisins.
According to Dusti Linnell, an associate professor of practice with OSU Extension Family & Community Health and Wellness advisory committee member, “The key is to limit high calorie foods to special occasions and consider ways to boost nutrition whenever possible. Great ideas for sweet treats are to add nuts or fruit toppings to ice cream or frozen yogurt or choose desserts with fruit or whole grains like oats in pies and crisps.”
When eating at the fair, Linnell suggests making at least one healthy choice for each meal, like adding a side of grilled vegetables to an order of teriyaki noodles. If curly fries are your go-to fair food, consider sharing those with others and combine with a salad or a burger with lettuce, tomato and onion. Local vendors serving additional options might be found inside the exhibit hall or near the carnival, so be sure to scope out all your options before settling on your final meal plan.
Intentionally combining healthy choices when eating treats helps regulate blood sugar and avoid feeling sluggish. This is always important but especially during Fair, where you’ll need lots of energy to do all that walking and talking! With that in mind, remember to drink lots of water throughout your day. Consider bringing a water bottle or replacing soda with bottled water when ordering meals.
As a final note, the fair can be a crowded, bustling place. Frequent handwashing is another important way to avoid spreading illness. Take advantage of hand washing stations located throughout the fair and have hand sanitizer as an added safety precaution.
Staying connected socially is as important for our well-being as eating healthy foods. Both contribute to a stronger immune system and improved mood. Even if you don’t plan to go to the fair, consider ways you can gather with friends and family to enjoy some fun, fellowship and food this summer.
AUTHOR: Michelle Jenck, Director of Community Well-Being at Adventist Health Tillamook
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
AUTHOR: Leanna Coy, FNP-C, Family Nurse Practitioner and Health Content Writer
How microplastics are impacting you
Microplastics have become pervasive in the environment. They are found in water, air, and the food supply. Similar to bygone eras such as the ice age, bronze age, and industrial age, microplastics are so widespread that scientists labeled the current time as the “plasticine era” which began in 1945 and continues today. By identifying a plasticine era, scientists have determined the impact of microplastics on the environment is enough to cause geological change to the planet. In Tillamook County, we are not immune to the impact of microplastics. Despite the relatively pristine nature of our beaches, microplastics are everywhere in the sand.
What are microplastics
Microplastics are solid man-made plastic or fiber particles with irregular shapes and sizes measuring less than 5 mm, about the width of a pencil eraser. There are two categories of microplastics, primary and secondary. Primary microplastics are manufactured to be small.
These include:
Microbeads – small particles added to personal care products such as face wash, nail polish, makeup, and toothpaste.
Nurdles – small pellets of plastics in the raw material form used to manufacture plastic products.
Secondary microplastics are small pieces broken down from larger plastic pieces over time. This breakdown occurs with exposure to the environment (sun, wind, water, heat), transforming and breaking the plastic into pieces that are hard to identify as plastic. When seen on the beach, these pieces can easily be mistaken for sand, small rocks, shells, or other materials. Other secondary microplastics come from fibers such as those used in clothing or fishing gear.
Why microplastics are unhealthy for people
Scientists are still learning about the negative effects from microplastics in the environment on the human body. Researchers determined the average person consumes an estimated 80 g of microplastics in the food they eat. Microplastics in the food comes from the runoff of water treatment plants used to help fertilize farms employed in food production. Microplastics are also now extensively found in the fish and shellfish we consume. Research is ongoing about the effect of microplastics on humans. What is known is that many of the ingredients that make up the plastics are considered toxic. Two common issues are Bisphenol-A (BPA) and heavy metals. Bisphenol-A (BPA) has been in use since the 1950s. It is a common product in the packaging of food and the manufacturing of water bottles. Scientists found BPA affects the endocrine system, which regulates hormones in the body. Several diseases and conditions are associated with substances that negatively affect the endocrine system, including:
In 2012 the Food and Drug Administration banned the use of BPAs in baby bottles and sippy cups. In 2013 BPAs were also banned from use in infant formula packaging. Thirteen states have banned BPA products. Heavy metals serve several purposes when added to plastics. Heavy metals such as silver and copper create an antimicrobial effect. Fillers such as barium sulfate and calcium carbonate increase the stiffness or hardness of plastic. Lead, cadmium, and chromium have all been used as dyes for plastics. Bromine and chlorine in plastics have a flame-retardant effect. The concentration of metals in plastic depends on the final product. Heavy metals are known carcinogens, meaning they cause cancer. Cancers with known associations to heavy metals include:
Lung cancer
Breast cancer
Bladder cancer
Liver cancer
Colon cancer
Kidney cancer
In addition to these known toxic substances, microplastics are believed to contribute to antibiotic resistance. Bacteria that grow and thrive specifically on plastics are resistant to the heavy metals in the plastic. These bacteria are interacting with other bacteria in the environment sharing this resistance. To put it simply, plastic-thriving bacteria are teaching other bacteria howto create a shield to protect themselves from antibiotics.
How to do your part
When walking on the beach you likely see some microplastics due to their bright, unnatural colors. Other pieces you may not recognize due to their size or color. According to Oregon State University, preventing the flow of microplastics into the ocean will have the greatest impact on the environment. So while it may seem like a daunting or strange task to “clean the sand”, this is exactly what will help get microplastics out of the environment. Do your part.
Join or organize a beach cleanup such as those hosted by SOLV
