by Guest | Apr 30, 2020 | Being Well, Work Well
May is Mental Health Awareness month, which is very timely considering the added stress, anxiety and uncertainty caused by COVID-19. Generally speaking, stress isn’t all bad. It drives us to perform well in certain situations such as meeting deadlines and delivering public speeches. The challenge with stress is when it becomes chronic. Constant stress and anxiety can cause increased levels of certain hormones, such as cortisol, which can cause systems of our body to react in ways that negatively affect our health.
A certain amount of stress is inevitable, so it is important to find ways to successfully manage stress levels to reduce those negative health consequences. In recent years, people have been turning to meditation, yoga, tai chi and qi gong to help manage the effects of stress and improve their overall health. Once considered solely Eastern religious practices, these activities are becoming increasingly popular among the general public and with researchers due to proven benefits to physical and mental health as well as brain function.
Thanks to a growing body of research, we have a better understanding of how these practices help people manage stress levels and improve health. According to a 2018 article published in Frontiers in Human Neuroscience, the beneficial effects of these activities are well established and share a common foundation. A large-scale review of research studies named in the article states that these types of activities “reduce multiple physiological stress markers” including “heart rate, blood pressure, cortisol levels and inflammatory bodies” (Pascoe et al., 2017). The underlying mechanism associated with these health improvements is tied to the function of a specific nerve, called the Vagus Nerve, and its relationship to breathing.
Contemplative activities like meditation, yoga, tai chi and qi gong all involve paying attention to and modifying breath patterns. Specific breathing techniques shared by these practices include: 1) slowing down breath cycles, reducing the number of breaths per minute, 2) emphasis on slowing exhalations compared to inhalations and 3) shifting from “chest breathing” to “belly breathing,” often referred to as diaphragmatic breathing.
Practical cues for this type of breathing include:
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Relaxing muscles around the face, neck, shoulders, arms, and ribs
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Inhaling and exhaling through the nose with the mouth closed
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Allowing the lungs to fully expand with each inhale and fully “deflate” with each exhale
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Allowing the rib cage to expand and diaphragm to lower with each inhale and then reversing that process with each exhale
Research has consistently supported the benefits of these breathing practices in that they lower heart rate, blood pressure and blood lipid profiles; all factors tied to chronic disease risk (Ospina et al. 2007). More current research involving the vagus nerve is helping to explain why breathing in this way causes these changes. The vagus nerve is a unique part of the nervous system. It has two branches that run from the brainstem throughout the whole body, connecting directly with all organs and systems of the body, including the heart, lungs and digestive system. Simply stated, one branch of the vagus nerve is involved in the flight/flight reaction (sympathetic nervous system) and the other branch involves the rest/digest system (parasympathetic nervous system). Just as the name implies, the parasympathetic system puts the brakes on the sympathetic nervous system, helping the body shift from a fight or flight stress response to a more relaxed state. Slow, relaxed breathing activates the parasympathetic rest and digest system, sending signals of safety and security to the organs of the body, causing physiological changes that support optimal heart, lung and digestive functions.
In a nutshell, breathing activities such as those mentioned here, help reorient the body’s nervous system response. Over time and with consistent practice, we are better able to recognize unhealthy reactions to stress and use breathing techniques to balance the systems of our bodies in ways that improve our health and lower our risk for disease.
In addition to classes offered through the YMCA, NCRD and other local partners, there are many free on-line resources for developing these breathing techniques. Michelle Jenck, who holds a Master of Education in Health and Kinesiology, has created a short video demonstration (https://youtu.be/2Ft1vFiMsV8) of a simple breathing activity. During this time of uncertainty and added stress, consider adding a five-minute breathing practice to your daily routine to help regulate and improve your body’s stress response.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/
AUTHOR: Michelle Jenck, M.Ed. Health & Kinesiology
For more local health and wellness information follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Michelle | Apr 10, 2020 | Being Well, Work Well
Staying connected and informed is key to keeping our community strong. In the wake of COVID-19, community partners have banded together to support the health and well-being of local residents. We wanted to shine a light on some of the ways Tillamook County Wellness community partners are taking care of each other and Making Healthy Happen – even during a crisis.
Healthcare Partners are Keeping our Community Safe & Healthy:
- Tillamook County Community Health Centers has set up a drive-up health check point using the mobile clinic van, located on Pacific & 9th Street in Tillamook. They also have a nurse’s line so people can call ahead for guidance and to schedule appointments (503) 842-3940. Visit their website for more information at https://tillamookchc.org/
- Adventist Health has Urgent Care and ER check points where all visitors, employees and patients receive temperature checks and where the best path for care can be determined for those who need it. A virtual chat line for COVID-19 can be found on their website at https://www.adventisthealth.org/tillamook/.
- Rinehart Clinic is also modifying the way they provide patient care during this time. Be sure to visit their website to learn more and for information on how to get signed up for the Oregon Health Plan. https://www.rinehartclinic.org/
- This group created an opportunity for volunteer efforts to be coordinated and mobilized very quickly. Through their work, individual needs are being met with a rapid response. They have also created a way for those wanting to serve to do so through intake forms found in the group’s Facebook page and on the Tillamook County Pioneer’s website. VOLUNTEERS ARE NEEDED for local food pantries and meal deliveries. Be sure to sign up for a shift if you are able and at low risk for exposure. There is also a printable, paper form people can fill out and send in for needs requests.
Helping the Helpers
- Many community members have brought food and supplies to show their appreciation for our healthcare providers and other frontline workers, including everyone working at grocery stores and restaurants offering take-out meals. We extend our gratitude for their selfless service.
- A special shout-out to our partners at the Tillamook County Creamery Association for delivering ice cream to our public health and hospital employees! It has been a bright spot for tired workers!
- The YMCA has donated staff and resources to operate a COVID-19 Resource hotline. The hotline is available to all Tillamook County residents, YMCA membership is not needed. In addition to lending a friendly voice to those who are feeling isolated, this service is providing people with information on how to access resources in the county. The hotline is operational from 9 a.m. to 8 p.m. seven days a week by phone: 503-374-0750, or email: help@tillamookymca.org.
Personal Protective Equipment Donation Sites:
- Adventist Health has placed mask donation bins in place at the Adventist Health Tillamook medical center front entrance and the urgent care/emergency department check point, as well as by entrances at the Pacific City and Manzanita medical offices.
- The YMCA has setup a donation site for new, unopened personal protective equipment (PPE), such as masks and gloves. A list of needed PPE and supplies is available on Tillamook County Wellness’s COVID-19 Resource page. Donations are to be dropped off at the front door of the YMCA (610 Stillwell Ave) from 10 a.m. to 1 p.m. on Tuesdays and Thursdays. Appointments can be scheduled through help@tillamookymca.org.
Food Pantries & Meal Deliveries
- Northwest Senior & Disability “Meals on Wheels” deliveries continue thanks to volunteer drivers. All senior dining centers are offering a “Pick Me Up Café” at the Tillamook, Nehalem and Pacific City dining center locations. People who would normally come to the center for a meal will have the option to come and pick up a hot meal to go during the regularly scheduled time for lunches to be served.
- For a complete list of food pantries, where you can receive or volunteer services, visit our Tillamook County Wellness website. A huge thank you goes out to the Oregon Food Bank Tillamook County branch and all their staff for ensuring access to food to people in need.
- Tillamook School District staff volunteers are delivering meals to students along regular bus routes. Food pantries at the high school and junior high remain open for emergency food pick-up.
Childcare & Schools:
- The Childcare Resource & Referral collaborative is working with local schools and childcare centers to set up emergency childcare for essential workers. Watch Facebook for updates or call 211 for more info.
- Teachers are contacting families and setting up supports for home-based education. Our teachers go above and beyond every day. Our deepest gratitude for everything they do!
Support
- CARE has an emergency Rental Assistance Fund. Applications are available for download on their website. Once complete there will be a secure drop box outside of the CARE office (2310 First St., Tillamook) or you can email them to eskaar@careinc.org. For questions, or to request an application, please call 503-842-5261. You can also donate funds to support this critical program at https://www.careinc.org/donate.
- Tides of Change reminds us that there is often an escalation in violence during times of crisis and financial stress. They are here to support safety concerns related to intimate partner violence, sexual violence, stalking and trafficking. For more information, call (503) 842-9486 or visit their website https://www.tidesofchangenw.org/
For a list of additional community resources, visit Tillamook County Wellness COVID-19 resources page at http://tillamookcountyhealthmatters.org/covid/. Please check in regularly with neighbors and people who live alone. Don’t wait for someone to ask for help. If you can, offer assistance to get them connected to local resources. Let them know you care. We are so grateful to live in this community. Stay Connected – Together we will get through this crisis!
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Dec 11, 2019 | Being Well, Work Well
By: Sydney J. Elliott, MFA, SydneyJElliott.com
Ten or twenty years ago, I would have never imagined myself sitting cross legged in front of a makeshift altar of sorts. On it are pictures of my dog I recently lost, a candle, some sort of crystal, a cup of coffee, and a deck of cards with inspirational messages printed on them. My obese, other-abled cat pushes open the door and flops down beside me as I draw a card, read the day’s message, and light the candle. Then I sit. And do nothing but breathe for five to ten minutes, sometimes stretching a little. Then I blow out the candle, try to take one word from the message to revisit during the day, and leave the space in the search for more coffee. My day can start now.
During the holidays, it’s easy to let the small rituals of self-care slip. Our schedules are usually more hectic, and we often are pulled in many directions while still having to work, take care of our families, and navigate the chaos of the holiday season. But having a daily ritual can provide us with a cornerstone to get through our day.
The ritual doesn’t have to be elaborate. It can be writing before the household wakes up, doing yoga, walking the dog, or anything that fits your lifestyle. It can be anything that nourishes you in some way, a small gesture or action that becomes a healthy habit of self-care and self-recognition.
And rituals do not necessarily mean being alone. Maybe you go to an exercise class on a regular basis or go to church on Sunday. The main take away is not to stop, especially when it’s easy to when we are rushing through the holiday months.
If you don’t have a ritual or daily habit that nourishes you, set an intention to start one. Take a “forest bath” every morning, write, meditate, do artwork, knit, color, or anything that is not interrupted by distraction, and something that is just for you.
You don’t need an altar or crystals. All you need is ten minutes dedicated to quieting your mind. The physical benefits are a bonus as well.
It might be difficult to make the commitment and get started, but once you have it as part of your daily routine, you won’t want to let it go. If you have a daily ritual, keep doing it, especially during this time of year. If you don’t, give it a try. You are worth the time.
For more local health and wellness information follow Tillamook County Wellness on Facebook, Instagram and Twitter.
If you are looking for a place or community where you can start or continue your self-care practices, consider attending FREE weekly yoga classes taught by Sydney Elliott, Monday and Wednesday 12:00 – 1:00 pm. Class will start the first Monday of Winter Term 01/06/2020 at Tillamook Bay Community College, and is for all skill levels! You may also visit Sydney’s website at SydneyJElliott.com to learn more about her background in writing, editing, and various yoga practices.
by Shelby | Oct 11, 2019 | Being Well, Work Well
Have you ever needed to get across town or even out of town for a doctor’s appointment, but were unable to find a ride? What were your choices? This challenge often results in not getting needed care or having to wait longer than advisable to get care. Forgoing or postponing care should not be an option. In a community with limited resources, access to care can be a common barrier, especially for those who may need special ride arrangements.
Jody Bell, a native to Tillamook, has faced this challenge. Jody is very active in her community. She serves on the Tillamook County Wellness Access to Healthy Food Committee, Co-Chairs the Community Advisory Council for the Columbia Pacific CCO, crochets clothes for those in need, and socializes at her favorite yarn store. Jody is physically disabled and is in a power chair. It is her chair that allows her the freedom to be independent and take part in the community, however, at times her chair can be problematic, as she is not able to ride with friends or family in a standard vehicle. Jody has battled depression and has needed specialty care that she could not obtain in Tillamook. Fortunately, there is a program here that has made it easier for her to get care. Non-Emergency Medical Transportation through NW Rides is a program that makes sure members can get to services covered by Columbia Pacific CCO with no cost to its health plan members. This includes access to specialized vehicles with drivers for folks who use power chairs, and it also reimburses gas for those who have a car or whose family member provides a ride, as well as bus tickets. The transportation chosen is based on what is most appropriate for the individual member, rather than a one size fits all approach. Jody advised that you may order a ride by calling Columbia Pacific CCO’s Customer Service, and typically provide at least 48 hours of notice for the ride to be arranged.
“Taking a ride from a stranger, such as the programs in Portland, is fearful, but here, the drivers are local; they are great drivers, and I trust them,” Jody explained while further describing the program.
With NW Rides, Jody has been able to get the necessary care she needed not only in Tillamook, but in Newport and Warrenton as well. Without this program, Jody states, “my choice would to be to go without care.” NW Rides is a bridge in closing the gap in access to care. For Advisory Council Members like Jody who are involved with advocacy work, it is important to her to get the “word out” on what Columbia Pacific CCO offers. If you are an Oregon Health Plan member you can go to Columbia Pacific CCO’s website at colpachealth.org or call their customer service at 1-855-722-8206 to learn more information about the health plan benefit.
For more local health and wellness information follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Michelle | Apr 10, 2019 | Work Well
Truck Driver On the Road to Healthy Habits, Sees Results
For a truck driver, long hours behind the wheel make it important to be alert and healthy. And there are physical demands of the job, from tying down loads, tarping, the stress of driving, and even climbing in and out of the truck. For Ted Craig, age 48, the demands of hauling hay had begun to take their toll. Getting up and down off the trailers left him out of breath and with sore knees. Even though he was active, he was actually gaining weight and felt lousy.
To meet his CDL medical requirements, Ted was taking blood pressure medication and using a c-pap machine* to help him sleep at night. Frustrated that his health was negatively impacting both his job and his quality of life, he decided it was time to make some changes. He set several goals for himself – to lose weight, get off his blood pressure medication and unplug the c-pap machine.
The first change Ted made was to eliminate soda from his daily regimen. Not being a coffee drinker, Mountain Dew was his go-to drink on the road. “My job makes it hard because I am not home every day,” Ted said. “I was addicted to pop, drinking three to four 32 oz. sodas a day. Every store, every fast food restaurant, has soda on the road,” he continued. As with any major health behavior change, Ted shared that the first few weeks cutting out pop were very difficult.
Ted also noted how cost can be an issue. “Eating healthy can be more expensive,” he states, but he says, “What you put into your body, you get back out of it.” He went on to say that fast food restaurants are starting to accommodate people by offering healthier menu items and options. “You have to learn how to pick from the menu,” he added.
Ted and his wife are eating healthier meals at home as well, raising their own beef, eating more vegetables and cutting out sugars. To date, he has lost more than 50 pounds and his wife has lost about 45. They both feel better and have more energy. Their doctor is thrilled with their success and is sharing their story with her other patients.
Ted points out how important it is to have a goal. “It can’t just be about the weight. My dad was diabetic. I didn’t want to develop diabetes and go through the issues my dad faced. By the time he was 70, he had toes and even part of his leg amputated,” Ted added.
When asked what advice he would give to others, Ted highlights the permanence and gravity of the effort. “It’s a lifestyle you have to be willing to change. It’s something you work at every day, just like a marriage. You have to put in the time, to get the results.” Ted has already achieved two of his three goals, losing weight and getting off his blood pressure medication, and he has set his sight on getting off the c-pap machine next. As Ted’s transformation continues, he’s happy to share his journey with others, what’s worked for him and is encouraged to continue his progress, one day at a time.
For more tips and inspiration, visit our website Tillamookcountyhealthmatters.org or like and follow us on our Tillamook County Wellness Facebook page.
*A c-pap machine is recommended for people with sleep apnea.
What is Sleep Apnea?
According to the National Institute of Neurological Disorders and Stroke (NINDS), “sleep apnea is a common sleep disorder characterized by brief interruptions of breathing during sleep. These episodes usually last 10 seconds or more and occur repeatedly throughout the night. People with sleep apnea will partially awaken as they struggle to breathe, but in the morning, they will not be aware of the disturbances in their sleep.” Symptoms of the disorder include: excessive daytime sleepiness, restless sleep, loud snoring (with periods of silence followed by gasps), falling asleep during the day, morning headaches, trouble concentrating, irritability, forgetfulness, mood or behavior changes, anxiety, and depression. Not everyone who has these symptoms will have sleep apnea, but it is recommended that people who are experiencing even a few of these symptoms visit their doctor for evaluation. Sleep apnea is more likely to occur in men than women, and in people who are overweight or obese.
