by Guest | Jul 25, 2023 | Being 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.
by Guest | Apr 5, 2023 | Move Well
Spring is in the air, and April is upon us. It is the time of year everyone starts going outside to garden, exercise, and spend time with others in the community. April 5th is National Walking Day, and the walking groups in Tillamook County are ready to start back up to help everyone stay active by getting their daily steps in. Over the last several years, 10,000 steps a day has become the goal many people aim for in their daily fitness journey. That is a lofty goal for some people as 10,000 steps averages about 5 miles. However, 10,000 steps may not be the right amount for everyone.
The 10,000-step history:
In 1963 during preparations for the 1964 Olympics in Tokyo, a prominent doctor in Japan expressed concern about the lack of physical activity among Japanese citizens. He wanted to find a way to encourage people to walk more and suggested 10,000 steps as a goal. In 1965 the manpo-kei pedometer, whose name translates to “10,000 steps meter”, was created. Some sources say 10,000 steps were chosen because the Japanese character for 10,000 resembles a person walking.
When wearable devices, such as FitBit, became popular for fitness tracking the 10,000-step goal was adopted. In an article for Fortune.com the CEO of FitBit conveyed the 10,000-step goal was selected because the company felt it was achievable for many people, and the amount of time needed to accomplish the 10,000-step goal fell within the recommended fitness guidelines from the Centers for Disease Control. This guideline recommends 150 minutes of moderate exercise each week (30 minutes a day). This standard became rooted in the exercise consciousness of Americans as people began pushing themselves to reach this goal.
What the research shows:
With the popularity of the 10,000-step goal, researchers finally began looking into whether this amount of steps is an ideal amount to walk. Interestingly they found it is not. It turns out 10,000 steps is more than most people need. The recommended daily amount of steps varies depending on which research you are reading. A study published in the Journal of the American Medical Association found the benefits of walking peak at about 7,500 steps a day. This amount is closer to 3 to 3.5 miles a day, depending on how tall someone is. A second study published in Nature Medicine indicates the optimal number of steps to ward off disease is 8,200 a day or about 4 miles.
Staying physically active every day is ideal for improving general health for everyone. Researchers all agree walking more improves your health by reducing the risk of many diseases. The less you walk, the more at risk you are for health issues such as diabetes, heart disease, cancer, and obesity.
For many people, 10,000 steps a day can appear overwhelming. Hopefully, knowing these lower daily step goals will make the idea of staying physically active more achievable. Walking is an activity that can be done anywhere in almost any weather. Yes, even in the rain. So get out there, move your body, and consider joining one of the walking groups to connect with people in the community. Your body will thank you for it.
To learn more about the TCW Walking Groups, visit our website at https://tillamookcountywellness.org/move-well/walking-groups/
AUTHOR: Leanna Coy, Family Nurse Practitioner at Nehalem Bay 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 | Dec 14, 2022 | Move Well
Whether you’re looking to get your heartrate pumping in a fun, high energy Zumba or Aerobics class, build muscle in Strength Train Together, or unwind during Restorative Yoga or Tai Chi – there’s something for everyone when it comes to the classes offered at the Tillamook Family YMCA. If you’re curious about trying something new (especially as we all move inside when the rain starts) you’ll find that the Y has a range of options when it comes to memberships, including day passes or short-term passes for checking out classes before joining with a full membership.
And in even better news, the Tillamook Family YMCA also has financial assistance available to help make memberships and programs available to everyone, regardless of income. Plus, there are several specific programs and classes that are free to eligible community members! As pointed out by Restorative Pilates instructor, Shannon Lesnevich, PT, DPT, “These classes and programs are a great opportunity to improve and maintain your health and wellness. They are taught by experts in the field, convenient and motivating.”
Check out the YMCA catalog descriptions of the classes that are free for seniors and those with disabilities (with no YMCA membership required):
- Common Core: Core stabilization and strengthening for abdominal and low back muscle groups to support functional movement and injury prevention. Class includes a variety of activities including body weight only, Yoga, Pilates and weighted workouts. Modifications for intensity level and equipment options provided.
- Enhanced Fitness: Focus on dynamic cardiovascular exercise, strength training, balance, and flexibility–everything older adults need to maintain health and function as they age. In a typical class, participants will experience: a 5-minute warm up to get the blood flowing to the muscles; a 20-minute aerobic workout that gets participants moving, or a walking workout to lively music the class chooses; a 20-minute strength training workout with weights for each individual’s needs; a 5-minute cool down; a 10-minute stretching workout to keep the muscles flexible. Balance exercises throughout the class.
- Qigong: Moving for Better Health & Tai Chi / Qigong: In addition to the recognized physiological and cognitive benefits of the practice of Tai Chi, this class improves strength, balance and coordination. Movements involve weight bearing and non-weight bearing stances, proper body alignment and coordinated movements conducted in a continuous, circular flowing motion.
- Tai Chi: Moving for Better Balance – Beginner: Continuous instruction on basic tai chi fundamentals, using flowing motion to improve strength, balance and coordination. Movements are both weight bearing and non-weight bearing and focus on proper body alignment.
There are also wellness programs and workshops offered throughout the year for free for eligible community members. If you’re wondering when the next cohort will be starting for the following programs, contact Kelly Benson at 503-842-9622 x 111 or kbenson@tillamookymca.org.
- Otago Exercise Program: 8-week (or more) home-based fall prevention program focused on exercises to strengthen legs and improve balance. In-home services are scheduled with a fall-prevention certified personal fitness trainer. Free for seniors, those with chronic disease, and/or those with a disability.
- Living Well with Chronic Pain: 6-week workshop to learn strategies for coping and managing chronic pain. Free for seniors and/or those with chronic pain.
- Living Well with Chronic Disease: 6-week workshop to learns skills for managing chronic conditions and improve your lifestyle one step at a time. Free for anyone with a chronic disease.
- Living Well with Diabetes: 6-week workshop to learn skills in managing diabetes and prevent complications (including improving nutrition, exercise habits, and emotions). Free for those with diabetes.
- National Diabetes Prevention Program: 12-month program led by a trained lifestyle coach to make lasting lifestyle change through improving overall health, increasing activity, and reducing stress. Free for those who are prediabetic.
For more community education classes, including fitness programs offered at North County Recreation District (NCRD), check out the Tillamook Bay Community College course catalog which is mailed to every address in the county and can be found at TBCC and local libraries. These community education classes can also be found online at MyTBCC Home > Home > Search for Courses and then filtering the department to “community education” and filtering the division to “no credit”.
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
