Healthy Lifestyles

Healthy Living

Welcome to our Healthy Lifestyles page!

​Chronic disease is a condition that lasts for a year or more, requires ongoing medical attention and often limits activities of daily living.

In Crook County, chronic disease is the leading cause of death and disability. Most chronic diseases can be prevented by eating well, being physically active, not using tobacco and drinking alcohol excessively, and getting regular health screenings. According to the Centers for Disease Control and Prevention (CDC) 6 in 10 Americans live with at least one chronic disease, like heart disease and stroke, cancer, or diabetes. 

Hot Topics 

Information and resources just for you! Blood pressure resources Frequently Asked Questions

 

The chronic disease epidemic is being observed across America.

The big question is, why? 

What impacts our health?1

  1. Individual Health Behavior: 30%

  2. Clinical Care: 20%

  3. Social & Economic Environment : 40%

  4. Physical Environment: 10%

According to the County Health Rankings, Crook County has one of the highest tobacco smoking rates in Oregon, with 19% of adults reporting that they smoke traditional cigarettes. In addition, 27% of adults report not getting any physical activity and obesity rates are at 31%. Some of these are personal choices, but there are certain aspects about our community that make it easier or harder to for individuals to make health decisions. For example, living in a rural community can be a risk factor for chronic disease because of the physical, social, and economic environment.  Rural communities are less likely to have access to healthy food that is fresh and affordable, a good built environment where individuals can be physically active, and low health care resources. 

 

On this page you will find a variety of information and resources to help prevent chronic disease and stay healthy

Diabetes 
Heart Health
Cancer
Healthy Lifestyle Tips
Current Classes 
Healthy Recipes

 

Diabetes

 Diabetes is a chronic condition that presents in two different ways: Type 1 and Type 2. Individuals with Type 1 diabetes cannot produce insulin - the hormone that allows glucose to transfer from the blood stream to the body's cells. About 1.6 million Americans have Type 1 diabetes, and it is very common among children and teenagers. Unlike those with Type 1 who cannot produce insulin, individuals with Type 2 diabetes cannot use their insulin correctly. About 95% of those with diabetes have Type 2 diabetes. It is estimated that more than 84 million adults in the U.S. (1 in 3 adults) have Prediabetes and do not know it. 

Common risk factors for Type 2 diabetes include: 
  • Being overweight or obese
  • Age 45 or older
  • Family history of Type 2 diabetes 
  • Are not physically active at least 3 times a week

Most of the programs and classes we offer focus on preventing Type 2 diabetes or helping those with diabetes control their blood sugar levels and live a normal life. 

Resources: 

Diabetes and COVID-19

Individuals with chronic conditions, such as diabetes, are not at more risk of contracting COVID-19 than the general population. However, if an individual becomes infected with COVID-19, they are more likely to have serious complications. For common questions about COVID-19 and diabetes visit the American Diabetes Association: How COVID-19 Impacts People with Diabetes. 

The following video, Managing Diabetes at Home with Bend Endocrinologist Dr. Travis Monchamp is also helpful for tips on managing diabetes during this time of physical distancing

Heart Health 

Cardiovascular disease is a condition that effects the heart and blood vessels. Coronary Heart Disease is the most common form of heart disease.2 The main risk factors are:

  • Poor diet
  • High blood pressure 
  • Being overweight or Obese 
  • High blood glucose levels (high blood sugar)
  • Smoking and using tobacco products 

Crook County has the highest percent of people experiencing cardiovascular disease in Central Oregon, with 6.3 percent of the population having cardiovascular disease.2  

High blood pressure is a leading cause for cardiovascular disease, and is known as a silent killer because it often has no symptoms but can be life threatening if undetected and left untreated.

Through a grant from the Central Oregon Health Council the Health Department can offer blood pressure education presentations for employee wellness meetings and community groups throughout Central Oregon.  This can be an online webinar or in person meeting once COVID-19 restrictions are lifted. The presentations are given by Dr. Mark Backus, a local physician that specialized in blood pressure management. 

Resources: 

Cancer 

Cancer is a term to describe a number of diseases that are similar, but may be different depending on where it is located in the body. It is normal for the body to create new cells to replace old or damaged ones. When cancer occurs, this system stops working. Old and damaged cells do not die and new cells are created when they are not needed. The new cells created can form growths known as tumors.3 

In 2019 the most common forms of cancer in the U.S. were breast, prostate, and lung cancers, with lung cancer having the highest number of estimated deaths.4  

In Crook County, from 2011-2015, the cancer incidence rate (number of new cancer cases during a specified time period) was the highest in Central Oregon and significantly higher than Oregon's total rate.2 

What are we doing to help?

  1. Provide Cervical Cancer Screenings - Routine cervical cancer screenings are proven to lower one’s risk for cervical cancer and improve early detection and treatment. Women should be tested once they turn 21, and how often depends on your age and pervious screening results. 
  2. Prevention through our Youth Liaison Program - Our prevention and health promotion team hires youth from Crook County High School to help prevent tobacco use and smoking among youth, prevent alcohol use, promote good physical and mental health, and positive development.
  3. WIC (Women, Infant, and Children) Nutrition Program -  Works with children, mothers, grandparents, and foster parents to initiate positive eating habits and physical activity routine among children and their families. The program improves nutrition and increase interaction with health care providers. 
    WIC provides fruits, vegetables, whole grains, beans and legumes. A diet rich in these foods may decrease your risk of cancer.
  4. Working with local, regional, and state partners - Crook County Health Department continues to work with external partner organizations to increase education, research, and funding towards cancer prevention. 

Resources: 

Heathy Lifestyle Tips 

Exercise is one of the most important ways to prevent and manage chronic disease. It is recommended that adults get 150 to 300 minutes of moderate to intense aerobic activity a week. It is also important do muscle strengthening activities, like weightlifting twice per week.

150-200 minutes of exercise a week breaks down to:

  • 20-30 minutes 7 days a week
  • 30-40 minutes 5 days a week
  • 50-60 minutes 3 days a week

300 minutes of exercise a week breaks down to:

  • 60 minutes 5 days a week

The activity could be a brisk walk for 30 minutes, 5 days a week, or a routine that includes cardio and muscle strengthening activities for 60 minutes, 5 days a week. It is important do muscle strengthening activities, like weightlifting twice per week. Even if you can’t get the gym, get creative and keep moving! 

Keep Moving! 

In addition to getting the recommended amount of physical activity it is important to move more throughout the day. Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping. This could include eating, walking, doing sport-like activities, or gardening. Evidence shows a strong relationship between sedentary behavior and increased risk of diabetes, heart disease and high blood pressure.5-6

For many, COVID-19 has made it difficult to be physically active. Many people might be living a more sedentary lifestyle right now. Below are some examples of aerobic, strength training, and NEAT activities.  Included are some links to videos for workouts you can do at home. If you do venture outside, please follow physical distancing and face covering guidelines.
Moderate intensity aerobic activities

Goal: 150 -300 minutes/week

  • Walking 
  • Biking 
  • Fast Dancing
  • Swimming 
  • Jogging
  • Cardio machines 
  • Hiking 
  • Aerobics class/video 

 
Muscles strengthening activities:

Goal: Twice per week

  • Weightlifting 
  • Pushups, sit-ups, squats, etc.
  • Yoga
  • Pilates
  • Using resistance bands 

 

 
 
Aerobic workout at home videos: 
Strength workout at home videos, no equipment needed:

 
NEAT Activities Goal: Multiple activities daily 
  • Gardening
  • Sweeping
  • Climbing stairs
  • Standing while talking on the phone
  • Washing the car
  • Vacuuming
  • Playing with your kids/dog
  • Raking
  • Mowing the lawn
  • DIY Projects
  • Dusting
  • Walking to get the mail
  • Cooking
  • Laundry

Current Classes 

Crook County and several of our partners throughout Central Oregon offer classes to support healthy lifestyles. The classes include: Living Well with Chronic Conditions - 10 dollars (scholarships available)

1. Living Well with Chronic Conditions is a 6-week class that costs 10 dollars (scholarships available).

The Living Well with Chronic Conditions program is a six-week workshop that teaches practical skills for living a healthy life. Not only will you get the support you need, you will:

  • Find practical ways to deal with pain and fatigue.
  • Discover better nutrition and exercise choices.
  • Understand new treatment choices.
  • Learn better ways to talk with your doctor and family about your health.
  • Learn real-life skills for living a full, healthy life with a chronic condition.

Living Well was developed by Stanford University.  The research has shown that participants are able to manage their symptoms better and communicate more easily with their doctors and loved ones. People who complete the program feel better, are less limited by their illness, and may spend less time at the doctor or in the hospital. There are a variety of living well classes, including Living Well with Chronic Pain and Living Well with Diabetes.

If you are interested in signing up for a Living Well class please call Sarah Worthington at 541-322-4446 or visit yourhealthcentraloregon.org.

2. Walk with Ease - Free!

The Walk with Ease program was created to help anyone safely add physical activity to their life in order to improve the following: 

  • Reduce the pain and discomfort of arthritis 
  • Increase balance, strength, and walking pace 
  • Build confidence in your ability to be physically active 
  • Improve overall health

For a free self-directed version of Walk with Ease Click here 

For other classes see - ​Find a class near me

 

 

Healthy Recipes 

An easy and healthy treat you can make for your kids, family, or a get-together with friends! 

Frozen Fruit Yogurt - Brought to you by OSU Extension, Food Hero

Ingredients 

  • 4 cups of frozen fruit
  • 1 cup nonfat plain yogurt 
  • 1⁄3 cup  reduced-fat peanut butter 
  • 3 Tablespoons of sugar  

Directions 

  1. Combine frozen fruit, yogurt and sugar in a blender or food processor. Blend until creamy, about 2 to 4 minutes.

  2. Serve immediately or store in an airtight container in the freezer for up to 1 month.

  3. Freeze or refrigerate leftovers within 2 hours.

For more healthy recipes visit foodhero.org 

 

Sources: 

1. McGovern, Laura, Miller, George and Hughes-Cromwick, Paul. Health Policy Brief: The Relative Contribution of Multiple Determinants to Health Outcomes. Health Affairs. August 21, 2014. http://healthaffairs.org/healthpolicybriefs/brief_pdfs/healthpolicybrief_123.pdf 

2. Central Oregon Health Council (2019). Central Oregon Regional Health Assessment. Retrieved from https://co.crook.or.us/sites/default/files/fileattachments/health_department/page/8568/cohc_2019regionalhealthassessment_screens.pdf 

3. American Cancer Society (2015). What is Cancer? Retrieved from https://www.cancer.gov/about-cancer/understanding/what-is-cancer

4. National Cancer Institute (2019). Common Types of Cancer. Retrieved from https://www.cancer.gov/types/common-cancers#:~:text=The%20most%20common%20type%20of,are%20combined%20for%20the%20list.

5. Bellettiere, J., Healy, G. N., LaMonte, M. J., Kerr, J., Evenson, K. R., Rillamas-Sun, E., Di, C., Buchner, D. M., Hovell, M. F., & LaCroix, A. Z. (2019). Sedentary Behavior and Prevalent Diabetes in 6,166 Older Women: The Objective Physical Activity and Cardiovascular Health Study. The journals of gerontology. Series A, Biological sciences and medical sciences, 74(3), 387–395. https://doi.org/10.1093/gerona/gly101

 

Supporting Documents

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