by Guest | Apr 23, 2025 | Being Well, Featured, Uncategorized
In our fast-paced world, it’s easy to feel overwhelmed and disconnected. The constant influx of information and demands on our time can leave us feeling stressed and reactive. Cultivating mindfulness, the practice of paying attention to the present moment without judgment, can be a powerful antidote. Thankfully, numerous free apps are now available to guide us on this journey towards greater awareness and inner peace.
Several excellent free apps offer a fantastic starting point for anyone curious about mindfulness. Insight Timer boasts a vast library of guided meditations, talks, and music tracks led by teachers from around the globe. Its community aspect and diverse content make it a rich resource for both beginners and experienced practitioners.
Smiling Mind, offers a range of free programs designed for various age groups, including adults, children, and educators. Their meditations focus on stress reduction, sleep improvement, and overall mental well-being. Finally, Aura provides personalized mindfulness exercises, sleep stories, and music based on your mood. Its free version offers a daily three-minute meditation and access to a basic library of content.
While these apps offer valuable tools and guidance, the foundation of mindfulness often comes down to something incredibly simple: breathing. In the midst of a busy day, taking even a few moments to consciously focus on your breath can make a significant difference.
Think of it as a mini-reset button for your nervous system. When we feel stressed, our breathing often becomes shallow and rapid. Consciously slowing down our breath signals to our body that it’s safe to relax. Even a minute or two of deep, intentional breathing can help to calm racing thoughts, reduce muscle tension, and bring us back to the present moment.
You don’t need an app to practice mindful breathing. You can do it anywhere, anytime. Simply find a comfortable position, close your eyes if you wish, and bring your attention to the sensation of your breath as it enters and leaves your body. Integrating short breathing breaks throughout your day can be surprisingly impactful. Try taking a few deep breaths before starting a challenging task, during a moment of frustration, or simply as a pause between activities. These small moments of conscious breathing can accumulate, fostering a greater sense of calm and presence throughout your day.
The journey to mindfulness doesn’t require hours of meditation. By leveraging the accessibility of free mindfulness apps and prioritizing even a few moments of conscious breathing, we can cultivate greater awareness, reduce stress, and navigate our lives with more ease and intention. So, take a deep breath, explore these resources, and discover the power of finding calm in your everyday life.
by Guest | Feb 12, 2025 | Being Well, Eat Well, Featured, Uncategorized
Valentine’s Day is often associated with grand romantic gestures, chocolates, and flowers, but at its core, it’s a celebration of love. Additionally, for those who may not have a partner, it can sometimes feel like a day of loneliness, often referred to as Single Awareness Day. Let’s start looking at Valentine’s Day differently. While we may frequently focus on showing love to others, it’s just as important to show love to ourselves. Self-care is the ultimate act of self-love, and what better time to prioritize it than during a season dedicated to the heart?
Why Self-Care Matters
Self-care isn’t just about indulging in spa days or treating yourself to your favorite dessert—though those can be wonderful! It’s about intentionally caring for your mental, emotional, physical, and, if possible, financial well-being. In our busy lives, we often put others first, whether our families, jobs, or community commitments. We usually push our own needs aside. However, there’s a reason why flight attendants instruct us to put on our own oxygen masks first before assisting others. Ensuring our own well-being first enables us to better support those around us. Taking time to nurture ourselves allows us to show up more fully for the people and responsibilities that matter most. Seeking guidance is also a form of self-care. This could be reaching out to a friend, a family member, or a counselor.
Simple Ways to Practice Self-Care
If you’re unsure where to start, here are a few simple yet meaningful ways to prioritize self-care this Valentine’s Day:
1. Nourish Your Body
Remember to eat like you love yourself! Fuel yourself with foods that make you feel good—both physically and emotionally. Cook a nutritious meal, enjoy a cup of tea, or savor that piece of chocolate guilt-free. You can find healthy recipes on
www.FoodHero.org. Meal planning, shopping smart, and preparing healthy meals can also be a from of self-care as it takes the stress away of meal time. Try meal prepping at the beginning of the week to save time and make healthier choices easier.
2. Move in a Way That Feels Good
Exercise doesn’t have to be a chore. Whether it’s a walk outside, a yoga session, or dancing in your living room, find movement that brings you joy. This could even be something small, like taking the stairs instead of the elevator or parking farther away from the door when going somewhere. Did you know that getting at least 150 minutes of physical activity each week can significantly lower your risk of developing chronic diseases? Small daily changes can add up to make the biggest impact. It’s also a natural antidepressant that can help brighten these cold, dark winter days.
3. Prioritize Rest
Give yourself permission to slow down. Take a nap, go to bed earlier, or spend some time reading a book without distractions. It’s okay to skip an event if you need time for yourself. Establish a nighttime routine to help you wind down. This could mean putting electronics away at a certain time or taking a few minutes before bed to stretch. Listen to your body and rest when you need it.
4. Engage in Activities That Bring Joy
What makes you feel truly heart happy? Maybe it’s painting, gardening, playing music, playing with your fur babies, or simply taking a mid-day nap. Carve out time for the things that make you happy. Start small by dedicating 10 minutes a day to something you love. Treat it like an important meeting with your boss—one you wouldn’t cancel.
5. Set Boundaries
Saying ‘no’ can be an act of self-care. Protect your time and energy by setting boundaries that allow you to prioritize what truly matters. Boundaries help create balance in your life and prevent burnout. They allow you to manage your emotional well-being by limiting interactions that drain you and focusing on those that uplift you. Setting boundaries might look like turning off your phone during personal time, declining commitments that overwhelm you, or clearly communicating your needs to others. Remember, setting boundaries is not about shutting people out; it’s about making space for what brings you peace and fulfillment.
6. Practice Self-Compassion
Be kind to yourself. Speak to yourself as you would a dear friend, and let go of perfectionism. You are worthy of love and care exactly as you are. Self-compassion also means acknowledging your progress, no matter how small, and celebrating the effort you put into improving yourself. Give yourself grace on difficult days and remember that setbacks are a part of growth. Practicing self-compassion can also involve journaling positive affirmations, engaging in self-care activities that make you feel valued, and surrounding yourself with people who uplift and encourage you.
A Valentine’s Day Promise to Yourself
This Valentine’s Day, promise to love yourself a little more and be kinder to yourself. Whether that means treating yourself with kindness, taking a break, or simply acknowledging your own worth, Understand that taking time for yourself might feel unusual, and change can be scary and uncomfortable, but prioritizing self-care is essential and takes time. Self-care is not all or nothing; it’s about taking it one day at a time. Recognize that you are just as deserving of the love and support you give to others. Self-care isn’t selfish—it’s necessary. You are important and you matter to so many people.
So, while you’re celebrating love in all its forms, don’t forget to celebrate yourself too. You deserve it.
Written by: Galena Flores, SNAP- Education Program Assistant, and Tillamook County Wellness Contributor
by Michelle | Jan 31, 2025 | Being Well, Eat Well, Featured, Uncategorized
Did you know simple mealtime routines can set children up for success? Providing nutritious foods that nourish a child’s physical and mental development is important; however, predictable mealtime patterns can be equally, if not more, important. Safe, consistent and nurturing care are critical for the development of a young child’s nervous system. These factors contribute to a child’s ability to make sense of the world and the degree to which they feel a sense of agency or control over their place in the world. Early childhood experiences shape how their bodies and minds will react to adversity in the future. Parents and caregivers can use mealtimes to reinforce safety and shared expectations with children as a way to build resilience.
The book, Hungry for Love, by Registered Dietician Charlie Slaughter describes how establishing set mealtimes with consistent, shared expectations between caregiver and child strengthens bonds of trust and feelings of safety. Even if parents have not had this modeled for them in their own lives, they can adopt these simple practices within their own family environment. The earlier children are exposed to established routines, the better. If children are older, it can be more challenging to shift family norms. As with any effort to change habits, it’s best to make small changes over time and to be patient with progress.
Following are some research-backed strategies to consider:
Eat Together: Establish and maintain consistent mealtimes in a designated location. Ideally this is the dining or meal preparation area, to be associated with eating together as a family as often as possible. Even if it is only a few nights a week, setting this pattern creates expectations that spending time being nourished together is a priority. Let’s face it. We need to eat to survive. And we need each other to survive. There aren’t many better ways to instill a sense of safety and security in children than to prioritize eating meals together in a calm and supportive setting. Our family rule was that food could only be eaten in the “hard floors” part of the house. Since we had carpet in the living room, this meant meals and snacks had to be consumed in the kitchen or dining area. Yes, it kept my house a lot cleaner but the main idea was to focus on food and family. This also helped limit snacking so the kids were hungry for mealtimes.
Foster Connection: Families are busy. It’s okay to have boxed macaroni and cheese with fish sticks or even take and bake pizza for dinner sometimes. What’s important is to establish spending time together as the priority. Eating around the television or using cell phones during meals signals the importance of sources other than the child and they will get that message loud and clear. Instead, use meal times as a safe, welcoming environment to discuss everyday events, feelings and challenges. Our family used “high,low, middle” as a mealtime conversation starter. “Tell us your high and your low from today and something interesting that happened.” Asking kids open-ended questions helps parents learn more about their child’s perspective and it helps the child develop crucial skills of self-awareness and empathy.
Set Clear but Compassionate Expectations – and stick to them: Introduce choices to build a sense of agency or control while also setting clear expectations. “Would you like green beans or broccoli?” The message here is that we are going to eat healthy vegetables but you can choose which one. Families can fall into patterns where mealtimes become a power play. “You WILL eat your vegetables!” This is a great way to train a child to avoid vegetables for the rest of their life. It can take multiple introductions of certain foods before kids form a positive association. Find ways to empower children to try new things. We had a rule that each child had to eat at least as many bites of their vegetables as they were old. If you were three, you ate three green beans. It was a crazy idea that actually worked really well for us in getting our kids to try new foods.
Many people grow up as members of the “clean plate” club; where the expectation is that every morsel of food on the plate has to be consumed. This can set children up for disordered eating patterns later on. Consider using divided plates to help children learn portion control and let them dish up servings for themselves when they are old enough. This helps develop mindful eating patterns where portion sizes are driven by hunger and satiety cues rather than mere habit. Welcoming, safe mealtimes also support kids eating more slowly which will help them recognize those cues.
Last but not least, set consistent expectations around dessert. Rather than establishing a pattern that every meal ends in dessert, consider having fruit or no dessert after dinner most nights of the week and designate one or two nights a week for special treats. According to the American Heart Association, it is estimated that Americans consume 2 to 3 times the recommended daily allowance of sugar. That adds up to about 60 pounds – the equivalent of six, 10-pound bowling balls – every year. Setting family norms around sugar consumption is critical for lifelong health. Our family eliminated candy early on as a way to reduce artificial ingredients in our kids’ diets. We allowed chocolates as small treats and designated Friday as “ice cream night.” To make it even more special, it was the one exception to eating in the living room.
Mealtimes are more than just opportunities to nourish our bodies—they are powerful moments to nurture our children’s emotional and psychological well-being. By establishing predictable routines, fostering connection, and setting compassionate yet clear expectations, we can create a safe and supportive environment that helps children feel secure, understood, and empowered. These simple yet impactful strategies not only contribute to healthier eating habits but also build resilience, emotional regulation, and a sense of belonging.
AUTHOR: Michelle Jenck, Adventist Health Tillamook Director of Community Well-Being
by Guest | Dec 28, 2024 | Being Well, Featured, Uncategorized
With the introduction of hormone therapy in the 1960s, women flocked to their doctors to treat their menopause symptoms. The therapy was groundbreaking and provided relief for millions of women. The treatment grew in popularity until the early 2000s. The use of hormones abruptly dropped after a women’s health study raised serious concerns over risks. With few other options available, the fallout from the study left an entire generation of healthcare providers struggling to treat women in their menopausal years. This gaping hole in women’s health is now getting addressed with more education, research, and a look back at that sentinel study that stopped it all.
What is menopause
Natural menopause occurs when a woman or person identified as female at birth has gone 12 months without any period. This defines the end of not just menstruation but also the end of fertility, as the ovaries are no longer functioning as effectively. This decreased function results in less hormone production, primarily the estrogen hormone. An estimated 1.3 million women enter menopause each year, with approximately one-third of their lives spent in menopause. The average age for natural menopause is 51 years. But symptoms may begin up to 10 years before menopause in what is known as perimenopause or the menopause transition.
Surgical menopause involves removing both ovaries with a surgery known as an oophorectomy. The removal of ovaries relates to medical issues, which can occur at any age. The missing ovaries will trigger menopause symptoms due to the lack of hormones they typically produce.
Common Menopause Symptoms
| Hot flashes are the sudden sensation of warmth in the face, neck, or chest with or without sweating |
Night sweats are hot flashes with sweating that occur at night |
| Difficulty sleeping, which may cause daytime fatigue and irritability |
Thinning of bones (osteoporosis), which may cause bones to break more easily |
| The vaginal skin may become thin or dry, causing irritation and painful sex |
Urinary issues such as recurring urinary tract infections (UTIs) and incontinence |
| Mood changes, such as depression or irritability |
Anxiety |
| Joint pain, aches, or stiffness |
Hair loss or thinning |
| Memory or concentration problems, commonly called “brain fog” |
Heart palpitations where your heart beats suddenly become more noticeable |
| Decreased interest in sex |
Tinnitus, a constant ringing in the ears |
| Weight gain |
Increased facial hair |
Types of hormone therapy
Hormone therapy is the use of prescription medications to boost hormone levels in the body. For the treatment of menopause, this therapy replaces the declining estrogen and progesterone. For menopause, this therapy comes in two types.
Systemic therapy. Estrogen and progestin, or similar compounds, are absorbed into the blood and travel throughout the body to treat symptoms. This method is very effective at treating hot flashes. Systemic therapy comes in the form of:
- Oral pills
- Patches placed on the skin
- Gels or sprays placed on the skin
- Ring inserted into the vagina
Low-dose therapy. Also known as vaginal estrogen therapy, this medicine treats just the vaginal area in the form of topical or vaginal creams. Low doses rebuild and moisturize vaginal tissue. Because of the small doses of this therapy, there are fewer risks as only a minimal amount enters the bloodstream.
Concerns about hormones for the treatment of menopause
In 1991, the Women’s Health Initiative (WHI) began a long-term study on women’s health. The study focused on cardiovascular disease, cancer, and osteoporosis-related fractures. In 1998, the study looked at hormone therapy use with both estrogen and the combination of estrogen and progestin. By 2004, researchers had stopped both studies early after finding increased risks of heart disease, stroke, pulmonary embolism, and breast cancer. The halting of the studies made headlines, leading many women to stop using hormones. Women aged 52-65 had the greatest decline as use dropped 88% in this group.
The impact of the WHI study was profound. Few other treatments were well studied. An entire generation of healthcare providers were left lacking information on treating menopause, and women felt this. A survey in 2021 found that 73% of women ages 40-65 were not getting care for their menopause symptoms. An additional 65% said they would not consider hormone therapy.
The benefits of treating symptoms
About 70-80% of women have menopause symptoms negatively affecting their quality of life. Hot flashes are the most reported symptom and can last more than a decade. However, up to 40% of individuals will continue to have symptoms into their 60s, and up to 15% will have hot flashes into their 70s. Hot flashes affect not only physical comfort but also sleep and mood.
The tide is changing with menopause treatments. Since the WHI study, research has shown hormone therapy is safer in younger women. Starting MHT within 10 years of the onset of menopause or before age 60 poses less risk. Hormone therapy is the most effective method of treating vasomotor symptoms like hot flashes. About 80% of women get relief from symptoms within two weeks of starting hormone therapy. There are still risks, and each individual should discuss their personal risk with their healthcare provider. Risks associated with hormone therapy:
- Stroke
- Uterine cancer
- Blood blots
- Breast cancer
For many, the benefits of hormone therapy outweigh the risks.
- Reduced menopause symptoms
- Relief of vaginal discomfort and dryness
- Improved bone health
- Ease symptoms of overactive bladder
- Lower risk of cardiovascular disease
- Reduced risk of developing type 2 diabetes
But hormones aren’t the only treatments. More research backed non-hormonal options are available to treat a variety of symptoms.
When to see a healthcare provider
Menopause treatment is in the spotlight with organizations nationwide. Locally, Oregon Health and Sciences University (OHSU) began offering training on menopause care. The classes are offered statewide to primary care providers and community health partners. With this program, OHSU focuses on reaching healthcare providers located in rural areas, including Tillamook County.
The impact of menopause symptoms cannot be understated. They are disruptive for many women daily, affecting how they feel, work, and relate to others. Perimenopause and menopause symptoms last for a decade or more, yet 1 in 8 adults still avoid talking about menopause. If you have perimenopause or menopause symptoms, talk with your healthcare provider. You can discuss:
- Whether you have reached menopause
- The symptoms you have and how much they affect you
- Your health risks based on your age and general health
- Whether hormone therapy is a good option for you
- Alternative treatment options to hormone therapy
If you need assistance in finding a provider to treat your menopause symptoms, check The Menopause Society’s website for a link to menopause specialists. If you are in the Columbia Pacific CCO, look at their Find a Provider page.
Written by: Leanna Coy, FNP-BC, Freelance Health Writer
References:
Menopause definitions. (2024). The Menopause Society. Retrieved December 2, 2024. https://menopause.org/patient-education/menopause-glossary
Menopause. (2024). Society for Women’s Health Research. Retrieved December 2, 2024. https://swhr.org/health_focus_area/menopause/
Walsh, J. (January 10, 2024). How gaps in research lead to gaps in care for aging women. Harvard Medical School News & Research. https://hms.harvard.edu/news/how-gaps-scientific-data-lead-gaps-care-aging-women#:~:text=Ambrosio%3A%20Menopause%20is%20inextricably%20intertwined,third%20of%20their%20lives%20postmenopausal.
Signs and symptoms of menopause. (March 14, 2023). NHS. https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/signs-and-symptoms-of-menopause/
Hormone Therapy. (2024). The Menopause Society. Retrieved December 2, 2024. https://menopause.org/patient-education/menopause-topics/hormone-therapy#:~:text=What%20Is%20Hormone%20Therapy?,night%20sweats%2C%20and%20sleep%20disturbances.
Kohn, G.E., Rodriguez, K.M., Pastuszak, A.W. The history of estrogen therapy. Sex Med Rev. May 27, 2019. PMID: 31147294
About WHI. (2021). The Women’s Health Initiative. Retrieved December 2, 2024. https://www.whi.org/about-whi
Iyer, T.K., Manson, J.E. Recent trends in menopausal hormone therapy use in the U.S. JAMA Network. September 27, 2024. PMID: 39331374
Elflein, J. Treatment of menopause symptoms among older U.S. women as of 2021. Statista. August 5, 2021. https://www.statista.com/statistics/1255552/treatment-of-menopause-symptoms-among-older-us-women/
The Menopause Society. September 4, 2024. Hormone therapy usage rates still low despite proven benefits. https://menopause.org/press-releases/hormone-therapy-usage-rates-still-low-despite-proven-benefits#:~:text=It’s%20estimated%20that%2070%25%20to,continue%20to%20have%20hot%20flashes.
Yang, J. (November 20, 2023). Share of U.S. adults who avoid talking about menstruation or menopause as of 2022. Statista. https://www.statista.com/statistics/1424427/menstruation-and-menopause-taboo-us/
Solving the mysteries of menopause, one conversation at a time. (October 24, 2024). Oregon Health News Blog. https://covidblog.oregon.gov/solving-the-mysteries-of-menopause-one-conversation-at-a-time/?utm_medium=email&utm_source=govdelivery
by Renee Aufdermauer | Dec 18, 2024 | Being Well, Featured, Uncategorized
Michael “Smily” Hurliman’s story begins like many others—a high school kid longing to fit in and be accepted. In his teenage years, Michael quickly became known as the guy who could bring alcohol to the party, earning a false sense of popularity. What started with drinking alcohol soon led to smoking weed, and eventually, Michael was introduced to methamphetamine.
By the age of 17, Michael’s life had already begun to spiral out of control. His first visit to rehab came that year, but quickly relapsed into a destructive cycle of drug and alcohol abuse. Trouble with the law followed. Michael later described this period not as feeling defeated, but as being depleted—there was a void he didn’t yet know how to fill.
Another stint in treatment seemed hopeful but ultimately he failed to remain clean. Michael’s addictions deepened, and he began selling drugs, further entrenching himself in a life of lawlessness. His family, heartbroken and desperate to save him, staged an intervention when he was 21 years old. The confrontation triggered a torrent of emotions, and Michael retreated to his room in frustration.
It was in this pivotal moment that Michael’s fate took a remarkable turn. Holding a nickel he considered lucky, he made a decision. “Heads, I’ll go to treatment,” he said to himself. “Tails, I’ll go on the run.” When the coin landed on heads, Michael honored the result and entered treatment once again.
This time, he stayed clean for a while, but the consequences of his past caught up to him. Arrested for crimes committed during his years of addiction, Michael faced another battle.
After serving his time on parole, Michael moved to Hillsboro in hopes of starting fresh. Unfortunately, he quickly fell back into the grip of drugs and alcohol. It wasn’t long before he met the woman who would become the mother of his son. With the news of a baby on the way, Michael and Jessica made the decision to clean up their hard drug use and try to build a better life for their growing family. For a time, things seemed to be going well. But the pull of addiction was never far behind.
As the years went on, Michael found himself struggling once again. But when Jessica was diagnosed with cancer, everything changed. She fought bravely for almost 11 months before passing away, leaving Michael in a deep state of grief and despair. Her death only worsened the hold addiction had over him.
Hit hard by the loss of his partner and the mounting pressure of his addiction, Michael reached rock bottom. He realized that he couldn’t keep running from his problems and was deeply missing his son. With a long list of warrants, unpassed drug tests, and the looming threat of prison, Michael made a life-changing decision. He called his parole officer and said he wanted to turn himself in and face the consequences.
During court, Michael learned that he qualified for rehab, a decision that would become the turning point he had been waiting for. His prayer was answered, and Michael entered treatment once again, determined to break free from the chains of addiction. This time, he committed himself to staying clean.
Michael returned to Tillamook, drawn by the support system, resources, and people who had successfully overcome similar struggles. He knew he needed to be in an environment that would help him stay on the right path. He joined the reentry program offered at Helping Hands, began attending meetings at the Serenity Club and began rebuilding his life.
Getting clean has transformed Michael in ways he never thought possible. He is now a devoted father to his 15 year old son, and has a steady job at Bob J. Johnson Flooring, and holds the position of President and Board Member of the Serenity Club, where he has served in various roles. His experiences have fueled a deep passion to give back to his community. Michael dreams of helping others break free from addiction and regain their lives, just as he has done.
Michael’s Advice for Those Struggling
For anyone battling addiction, Michael offers simple yet powerful advice: “Just show up to a meeting.” Taking that first step to connect with others who understand what you’re going through can make all the difference. Surround yourself with a clean and sober community—friends who will support and encourage your recovery journey. Building those connections is key to staying on the path toward a better life.
During his time in treatment, Michael found strength in two quotes told to him by an old guy named “1 Legged Larry” that deeply resonated with him:
“All you have to do is change everything.”
“Do the next right thing.”
If you or someone you know is looking for support on their recovery journey, there are local resources available to help:
– Serenity Club Tillamook : 5012 Third St. Tillamook, 503-842-1115 (check out their website for meeting days/times
– Celebrate Recovery : Tillamook Church of the Nazarene, 2611 Third Street, Tillamook; 503-842-2549 and St. Mary’s By the Sea, 275 S. Pacific Street, Rockaway Beach, 503-318-2370
– Helping Hands Reentry Outreach Centers- Tillamook Hope Center : Contact Brianne Prince (503) 354-8014
These organizations provide valuable support, community, and tools for overcoming addiction and rebuilding a better life. Remember, you’re never alone—help is available, and recovery is possible.
