Premature Death in Otter Tail County: It Starts and Ends with You

by Allie Stover

October 2023

According to a federal report, in 2020, more than 285 people in Otter Tail County died prematurely – or otherwise said, those deaths were people 75 years old or younger who died earlier than expected. Also concerning is that compared to previous years, these deaths are on the rise with cancer, heart disease, and stroke being three of the top culprits. Going forward, doctors know that these deaths can be significantly lowered by healthier lifestyle choices. For example, giving up cigarettes, eating better, and making sure to get some exercise.

Cigarette smoking is the leading cause of premature death, accounting for roughly 30% of cancer deaths. Because this dangerous product maintains its appeal because of nicotine, a highly addictive substance, one of the most effective ways to quit is by opting for cleaner forms of nicotine. This includes nicotine patches, gum, lozenges, or prescription drugs that mimic its reward-activity on the brain. If smoking stops, health benefits can be reaped almost immediately regardless of packs consumed or years of smoking. For example, as early as one month, coughing and shortness of breath decreases. Within one to two years, the chances of having a heart attack drops significantly.

Just as smoking predisposes to cancer and premature death, unhealthy eating habits do as well. So, what exactly is healthy eating? First, it emphasizes a wide variety of foods, including whole grain breads and pastas, vegetables, fruits, and proteins like beans, eggs, and meat. It also means eating less foods with added sugars and saturated fats, like butter and cream. It's also important to remember that foods do not have to be "fresh" to be healthy. For example, add canned corn, beans, tomatoes, and sweet potatoes to ground turkey for a hearty chili. Foods right out of the freezer also offer lots of healthy options.

It can be hard to make smart food decisions, especially in the hustle and bustle of today's world. To ensure healthy choices, get to know the nutrition label on the back of most foods. These guides highlight how many calories are in a serving and what percentage of those calories come from different types of nutrients. There are a variety of resources on the internet that explain how to effectively use food labels.

In addition to healthy eating, physical activity is another way to feel great both physically and mentally. In fact, one immediate effect of exercise is on the brain health: anxiety decreases, mental focus sharpens, and sleep improves.

The good news is that a gym membership is not necessary for a good workout. Start with baby steps. Literally. Use work breaks to take a walk around the building and take the stairs instead of an elevator. Getting the heart pumping faster with at least 150 minutes a week – about 30 minutes five days a week – of physical activity lowers risk for heart disease, stroke, cancer, and diabetes.

Health experts also recommend muscle strengthening activities two days per week for added health benefits like improved bone density. This too can start at home with minimal equipment. For example, during TV commercial breaks, start squatting by standing up and sitting back down on the couch. Hold something like a five-pound bag of flour for even greater benefit. This movement helps strengthen lower body muscles which can help improve back pain and support physical independence later in life.

Premature death is a widespread problem in Otter Tail County. Although cancer, heart disease, and stroke are associated with a high risk of death, many cases can be prevented. Smoking cessation, diet, and exercise are three of the best ways to not only reduce risk of premature death but to feel good and enjoy life. Although overwhelming at first, significant lifestyle changes can be made by making small, healthier decisions every day. The best news? It is never too late to start.

This article also appeared in the November 2, 2023 issue of the Perham Focus.

About the Author

Allie Stover is a third-year medical student at the University of North Dakota School of Medicine & Health Sciences. As a participant in patient care experiences offered in Perham, Minnesota, Allie chose to participate in the Targeted Rural Health Education program, or TRHE. The program focuses on teaching student doctors the importance of rural newspapers as a way to share health information with rural community members. The information is not for diagnosis or treatment and should not be used in place of previous medical advice provided by a licensed practitioner.