by Michelle | Nov 8, 2023 | Eat Well, Featured, Move Well
October was Emergency Preparedness Month. It was a reminder that we can be caught off guard at any moment and that negative consequences of the unexpected can be greatly reduced if we take advance action to prevent the worst from happening.
Our most recent emergency was the covid-19 pandemic. As we rebuild after that event, it is important to consider what we learned and to apply that knowledge to avoid further devasting outcomes. What we learned during the covid-19 pandemic is that individuals with chronic diseases like type 2 diabetes were at far greater risk of severe illness and death.
November is Diabetes Awareness Month. Type 2 Diabetes is occurring with far more frequency than earthquakes or hurricanes. We know what we need to do to prepare for and prevent its onset but we are not taking action in time to prevent it. We can screen for both type 2 diabetes and prediabetes. If we identify the condition at the prediabetes stage, there is much a person can do to reduce the likelihood of developing type 2 diabetes.
A simple blood test conducted by your medical provider is all that is needed. An A1C between 5.7 and 6.4 indicates a person is prediabetic. It is at this stage the condition is considered reversible. This blood test is part of an annual exam or well check. We owe it to ourselves and our loved ones to go in for those yearly checkups. Just like we take our cars in to have the oil changed, tires rotated and balanced, we need to have the same level of care and concern to keep our bodies in good working order. It’s preventive maintenance and it saves us a lot of money and frustration down the road. Just like avoiding maintenance of our car or home, the minor inconvenience of a doctor’s visit is minimal compared to the costs of delayed maintenance.
If we discover we are in that prediabetes range, the course of action is simple but not always easy. Monitoring lifestyle habits like sleep, water intake, nutrition, and physical activity and making small changes (or perhaps large changes) will significantly reduce risk for developing type 2 diabetes. These changes will also reduce risk for heart disease, stroke and cancer. Most importantly, making these changes improves our mood, energy and overall quality of life. Once we begin feeling better, we become more motivated to stick with our new habits.
Read below a recent interview with Karen Patterson who is currently taking National DPP, she tells us how she lost 50 pounds in the first 16 weeks!
Karen Patterson, 36 years old, two daughters, lived in PNW her whole life, moved to the Oregon Coast last year and is getting started on a health and wellness journey. These are her thoughts on our program.
“The Diabetes Prevention Program (DPP) has made me more aware of Diabetes and has helped me understand my habits and the need to change things for myself.”
“I liked learning from everybody else that was pre-diabetic in class. I thought it was a good way of getting to know people in your community. Everybody struggles, and on the days where I felt like I was struggling the most, and felt bad about it, I didn’t feel alone because it wasn’t just me in class (DPP). I loved getting to know everyone!”
“I loved meeting week after week, and the material was great. The fitness bands and the calorie book were fun things to get out of class. I would definitely recommend this class (DPP) because I think it is a step in getting to know what could be in your future if you are somebody who is pre-diabetic. I think it’s great for anyone to have the opportunity to do it (DPP). I like working out now, and I like eating healthier. It was a great class, I loved it!”
If making these changes feels overwhelming, consider joining the National Diabetes Prevention Program at the YMCA. If you’d like more information contact Kelly Benson at 503-842-9622 ext. 111 or kbenson@tillamookymca.org.
by Shelby | Oct 31, 2023 | Eat Well, Featured, Move Well
On this Hallow’s Eve, whether your night has many frights and spooky lights in store or will be filled with the warm glow of Jack-o’-lanterns as you answer the door to your festive visitors, we combined tips from the CDC and Dana Zia, the Tillamook County Pioneer’s food writer, to help provide you with some tricks in your trick or treat tonight.
Treats:
Not all treats are created equal; there may be a considerable amount of sugar in the treats your goblins or ghosts (and even yourself) consume. Dana Zia shared with us that an estimated 2 billion dollars is spent on Halloween candy each year. For context she adds, “that is enough for 20,000 students to attend a decent college for 4 years, or to feed 303,030 kids in Ghana, Africa for a year!” Eating a nutritious meal, drinking plenty of water (bring water with you) and enjoying the candy in moderation is a way to offset the anticipated sugar load. It is also important to inspect the candy’s packaging before eating, and only eat factory-wrapped treats. If you have any doubt about the safety of a treat, throw it out.
Halloween can be extra tricky for trick-or-treaters with food allergies. Just as with inspecting the candy before eating, if you have an allergy, always read the label on the treat, and throw it out if the label is missing. If an epinephrine auto-injector is prescribed to you or your spooky trick or treater, it is a good idea to carry it with you. If you see “teal pumpkins” with a trick-or-treater, this is a good indication that that superhero or princess has a food allergy. The Teal Pumpkin project was started by Food Allergy Research and Education (FARE) to start a worldwide movement to make Halloween more inclusive and safer for all by providing non-food treats, such as stickers, school supplies, and small toys, to kids with allergies, who can be more easily identified by carrying “teal pumpkins.”
Tricks:
The CDC shares the frightening fact that children, on average, are 2x more likely to be hit by a car and killed on Halloween than on any other day of the year. It is important to be prepared with safety in mind and keep these tricks up your sleeve before going out on Hallow’s eve.
Make yourself more visible to traffic by adding reflective tape to costumes and candy bags and by carrying a flashlight (check the batteries before heading out!). Trick-or-treating is safer in a group, with at least one responsible adult. Stick to the sidewalks when possible, walk, do not run between houses, and stay on the far edge of the road on the side that is facing traffic if walking on the road cannot be avoided. ALWAYS look both ways before crossing the street at a crosswalk or intersection. It is a good idea for each member who is trick or treating to carry emergency contact information in case lost or separated from caretakers or group.
We wish you all safe and happy hauntings tonight. For more information on Halloween safety from the CDC please visit CDC.org and search for “Halloween safety.” For more wellness information, visit our website at https://tillamookcountywellness.org/ and follow Tillamook County Wellness on social media.
Resources: Dana Zia’s from 2016 (https://tillamookcountywellness.org/scary-things-food-halloween/) and CDC blog https://blogs.cdc.gov/publichealthmatters/2019/10/halloweentips/
by Guest | Jul 25, 2023 | Connect Well, Featured, Move Well
Photo Credit: Lenna Coy
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:
- Hormone-related cancers (breast, testicular, prostate)
- Infertility
- Diabetes
- Obesity
- Asthma
- Autism spectrum disorders
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
- Use reusable alternatives to plastic
- Avoid products with microbeads
- Choose clothing with natural fibers
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 | Jun 5, 2023 | Move Well
Downlaod a bingo card by clicking on the image.
This is the summer of exploring our own backyards, and how lucky are we to live in a place with an overabundance of outdoor recreation opportunities? Looking for some new “favorite” places to hike or fish? Here’s an incentive to discover Tillamook County’s treasures –Visit nearby state parks, community trails, and other recreation sites for a chance at prizes!
Tillamook County Wellness is re-launching its “Explore Your Outdoors” BINGO game to help you get outdoors and explore city, county and state parks, beaches, community trails, and other recreation sites. Some places are well-known and popular; others are just waiting to be explored. By you!
Adventure awaits from north to south and everywhere in between at Nehalem Bay State Park, to trails crisscrossing Neah-Kah-Nie Mountain, to climbing the sand hill at Cape Kiwanda and checking out the PC Pathways. There’s the Rockaway Beach Old Growth Cedar Preserve which has a ½ mile boardwalk that’s an easy stroll (accessible for wheelchairs) to one of Oregon’s largest trees, and The Harborside Trail in Garibaldi provides views from the Boat Basin to never-ending bay views of the Historic U.S. Coast Guard Boathouse. Travel south and get yet another view of Tillamook Bay from the trails at Kilchis Point Reserve near Bay City.
The City of Tillamook has the Hoquarton Park Trail, and the unique Bud’s Fitness Trail with exercise stations and then you could always explore one of Tillamook County’s many water trails for a peaceful new perspective. There are city parks galore, miles of beaches – ocean beaches, bayside beaches and riverbanks – and so much more.
Check out a local Farmers Market, go fishing, find a new beach, or visit any of the other locations and you’ll be able to check off a square. Just like Bingo, fill in a line of adventures and enter for a chance to win great prizes. Go for a full blackout and the ultimate Tillamook County adventurers can enter to win a Kayak trip for eight, donated by Kayak Tillamook!
Explore Your Outdoors adventure begins June 1 and runs through July 31, 2023. You can download the bingo card online from our website. Bingo cards have also been sent home with students from the local school districts across the county. Prizes are drawn weekly. Enter yourself for a chance to win once you have a “bingo” online at tillamookcountywellness.org/ move-well/great-places-to-get-moving or scan the QR code on the card.
Happy exploring!
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 | Apr 19, 2023 | Move Well
Mindfulness is the practice of non-judgmental awareness of the present moment. Mindfulness often gets a bad rap because so many of us find it hard to quiet and still our minds to engage in things like meditation, one of the most well known forms of mindfulness practice. That’s why I love mindful movement. We don’t have to shut our minds off, instead we find a way to keep them busy tuning into our senses, our bodies, and our surroundings in the present moment. Mindful movement is all about the awareness of our bodies as we move them and tuning into our body’s signals as they show up. It is about getting out of our heads and back into our bodies.
“Most of us find that we sleep-walk through life, and become immune to life’s riches” – Professor Mark Williams, the director of mindfulness at the School of Psychology at Oxford University
To me this quote, when applied to mindful movement, means we have lost the practice of tuning into our bodies and miss out on the important things our bodies are trying to teach us about what they need. We can ignore pain signals, tiredness, weakness, hunger, thirst, and so much more in our busy lives. It is time we become more mindful with our bodies and tune in when they are trying to tell us something. If it hurts to move something, stop moving it and give that area some TLC (I always remember what I learned in first aid, RICE-Rest, Ice, Compression, Elevation). If an area is tight or stiff, spend some time doing gentle stretching or yoga (I also love my heating pad). Start to pause and become aware of your body’s signals when it is sending you a message. Then take the time to meet whatever needs those signals are communicating. We have to take care of the vessel that carries our beautiful souls around this great planet!
Mindful movement also means we are doing movement practices where we engage our senses. Taking walks where we stop and smell the flowers, feel the bark of the trees under our fingertips, and listen to the birds sing. Or maybe go to the beach and feel the sand in between our toes, listen to the waves, and feel the sun or breeze on our face. We can also incorporate mindfulness into our exercise. Making sure you are engaging your core or other muscles as you walk or work out. Listening to music or a podcast while exercising. Taking time to tune in to how your body feels as it moves. What muscles are firing? How does it feel when you do certain movements? What can you see, hear, smell, feel or taste while you are doing movement?
Mindfulness is a fun way to get kids involved in movement as well. Having them tell us what they can hear, see, smell, feel, or taste while out on a walk or engaging in playful movement. Maybe have a scavenger hunt on your next family walk or see who can spot the most things that are a certain color or find something that feels rough or slimy. You could have them move different parts of their bodies and describe how it feels. Anything that engages the body and tunes the mind into how the body feels in the present moment or what sensory experiences are happening in the moment is mindful movement.
Here in Tillamook we have so many great places to engage in movement in a mindful way. Whether it is out on one of our trails, at one of our beaches, or in the pools, classes, or gyms at the YMCA. I am a fan of the warm water therapy pool myself and taking trips to the beach to get my toes in the sand and listen to the waves.
Mindful movement also helps us get out of our heads when our heads are in a funk. Maybe stress is weighing heavy and you feel your shoulders getting tense and pulling up closer and closer to your ears? Get out and get moving while also bringing in some mindfulness and feel that stress melt away and those shoulders start to relax. Anxiety creeping in? Take a deep breath and get up and move that body. It can be as simple as walking to get a glass of water and paying attention to your steps, doing some stretches, or putting on your favorite song and dancing it out. The possibilities for mindful movement are endless and so are the benefits! Let’s get moving!
AUTHOR: Amanda Ferrat, Founder of Value Yourself Counseling LLC and Certified Advanced EFT Practitioner & Wellness Counselor
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 | Apr 12, 2023 | Move Well
Why bike?
Learning to ride a bike is an essential skill that we often take for granted. It serves as a rite of passage for many children, marking a transition from being dependent on others to having autonomy and independence. Bike riding is also a fun and beneficial activity that can improve physical and mental health, develop skills, promote socialization, and support the environment.
Physical health: One of the most significant advantages of learning to ride a bike is the opportunity to exercise and promote health benefits. It improves aerobics fitness by strengthening the heart, lungs, and muscles; while also helping to develop important skills such as balance, coordination, and spatial awareness. Exercise from biking regularly can also help prevent obesity and related health issues, such as diabetes and high blood pressure.
Mental health & skills development: Riding a bike can reduce stress, anxiety, and depression and boost self-confidence. It is an accomplishment that requires persistence, practice, and patience. The sense of achievement that comes from mastering a new skill can carry over into other areas of life by helping to build self-esteem, resilience, and a can-do attitude.
Promote socialization: Biking can also be a great social activity that connects families and encourages bonding and quality time. It also provides an opportunity to interact with peers and foster and develop friendships.
Environmental and economic benefits: Another advantage of learning to ride a bike is its practical benefits. Bikes are an eco-friendly mode of transportation that promotes sustainability and reduced pollution. They can be used to commute to work or school, run errands, and explore new places. Biking can also save money on gas and parking fees and be faster than driving in congested areas.
Tillamook County Wellness Bike Rodeo
The benefits of biking extend far beyond childhood, and it is a skill that should be encouraged and cultivated throughout one’s life. That is why Tillamook County Wellness has joined the all kids bike movement and is hosting a free bike rodeo event at the Tillamook YMCA during Healthy Kids Day on April 29th from 10am-noon. A bike rodeo is an event that teaches children bike safety and provides a fun and interactive experience to practice bike handling skills. Activities include bike inspections, helmet fittings, obstacle courses, safety demonstrations, and prize drawings for participating. This event can help increase confidence and comfort when riding a bike, reducing the risk of bike-related injuries and accidents. It is geared towards children K-8th grade, and bicycles will be available or can be brought from home. There will also be a bike tune-up booth for families to bring bikes that need minor fixes such as brake alignment or a new chain.
Tillamook County Wellness is partnering with WashCo Bikes to lead the bike rodeo and also provide free refurbished bicycles to children and adults in need through the Adopt-a-Bike program. There are no specific eligibility requirements or age restrictions; however, this program is intended to provide a free bicycle to those who may not be able to acquire one otherwise. To apply for a bike, an Adopt-a-Bike application (see spanish application here) must be completed before Thursday, April 27th, 2023. WashCo Bike’s goal is to donate 5,000 bikes to kids and families in 2023 and is also currently accepting bicycle and money donations to continue to support this effort. If you feel inspired to help, go to their website and scroll down to Donate Now.
Efforts to improve biking trails and outdoor physical activity
Some great efforts are underway in the region to expand biking access to the Tillamook County community. The coastal segment of the Salmonberry Trail project aims to connect communities from Mohler to Tillamook via a bike path. This would provide an alternative means of transportation for community members to commute to work, access stores, visit neighboring towns, and a way for kids to safely bike to school. The Tillamook Off Road Trail Alliance (TORTA), a volunteer-based non-profit organization that builds, maintains, and advocates for off-road bike trails, has been supporting the Nestucca Valley School District in building a bike skills course and bike trails. They are also developing a bike trail system called the Buzzard Butte Trail Network, encompassing over 30 miles of trails on the east side of Sand Lake between Cape Kiwanda and Cape Lookout in the USDA Siuslaw National Forest. Information about these projects and other outdoor opportunities and events happening at our national and state parks will be available at the bike rodeo. If you are interested in supporting any of these efforts, please check out the organization and project websites for opportunities to contribute, including donations.
Websites: https://salmonberrytrail.org/ ; https://www.tortamtb.com/; https://washcobikes.org/
Tillamook County Wellness would like to send a special thank you to the Tillamook Kiwanis Club, whose generous donations are sponsoring this bike rodeo, as well as future events in the county. For questions and inquiries about this bike rodeo event and future efforts by Tillamook County Wellness to inspire and promote biking in the county, please contact Mari Tasche at tasche@ohsu.edu.
Check out the Tillamook County Trails and Recreation Map for ideas about where to bike, walk and explore. https://tillamookcoast.com/recreation-map/
AUTHOR: Mari Tasche works for Oregon Health & Science University, she is an exercise physiologist and co-chair of the Access to Physical Activity (APAC) Committee for Tillamook County Wellness.
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.
