October is National Bullying Prevention Month

by Laryssa Hook, 4-H Educator, Delaware County

This month we recognize National Bullying Prevention Month, which brings back memories of when my son was in elementary school. I recall seeing the school’s number as an incoming call on my phone, which always made me take a deep breath before answering. My thoughts raced. Did my son do something, or did someone else do something to him? He struggled with his emotional responses when things varied from the black and white rules. One larger kid sometimes picked on him, and he felt a lack of control in these situations. Sometimes my son pushed back. Who was the bully? Was it bullying behavior or just mean behavior?

By definition, bullying is unwanted, aggressive behavior and must have two factors: (1) an imbalance of power and (2) repetition. The imbalance of power can be related to physical strength or to social status. It can be a real imbalance or a perceived imbalance. Repetition is when the bullying happens more than once or if it has the ability to happen again.

National data indicate that about 20% of youth ages 12 to 18 experience bullying. Those young people who are thought of as different from their peers are more at risk of being bullied, such as:

  • youth with a mental health diagnosis
  • youth with disabilities
  • youth who identify as LGBTQ+
  • youth in a racial minority in their community
  • youth who are underweight or overweight

What if you suspect a child is being bullied or is exhibiting bullying behavior to others? The reality is kids can be in both roles, and it can change as these relationships evolve. It is important to talk to children about the topic, even if you don’t think a child is involved in bullying behavior. Tips on how to talk about the subject of bullying and what you can do are available at the stopbullying.gov website. This website also has resources on cyberbullying, federal laws, and what schools and kids can do.

Eventually, my son learned coping techniques for managing his emotions, and he learned how to stand up for himself. His reports of feeling bullied lessened. Was he truly bullied or was he consistently picked on by others.? We never differentiated it but using some of the techniques to stop bullying helped him and that was what mattered to me.

Reference

U.S. Department of Health and Human Services. (n.d.). Learn how to identify bullying and stand up to it safely. http://stopbullying.gov

 

World Mental Health Day is October 10

By Amanda Raines, 4-H Educator, Hardin County

October 10th is World Mental Health Day. According to the World Health Organization (2022), the purpose of World Mental Health Day is “to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health.”  This year the WHO is working with global partners to launch a new campaign: Making Mental Health & Well-Being for All a Global Priority. The goals of this campaign and World Mental Health Day are to recognize the progress we’ve made as a global community surrounding the mental health issues, share the work being done, and reduce stigma and discrimination.

There are many ways that 4-Hers can observe and actively participate World Mental Health Day:

Learn More About Mental Health

There are many resources that you can use to learn about mental health: books, podcasts, websites, and even films.  Here are some action steps you can take:

  • Visit your local library and ask your librarian to help you find a book on mental health.
  • Check out PBS’s On Our Minds. This is a student-led, and they produced program about youth mental health challenges. There are stories for teens, by teens, to help reduce stigma and connect you to resources.
  • Schedule a visit with your school’s counselor to learn more about what they do and how they can help you and your peers.

Practice Self-Care

Self-care is actively taking steps to improve your physical, mental, and emotional health to gain better quality of life. Three steps to developing self-care strategies are:

  1. Find what works for you – What do you enjoy doing, how to do you relax?
  2. Plan ahead – Your self-care should be blocked into your schedule, just like practices and studying.
  3. Be consistent – Self-care strategies work best when they are used regularly.

There is no magic self-care routine or activity that works for everyone. You’ll need to figure out what works for you and how to fit it into your routine. This can take time, but don’t be discouraged! World Health Day is a good time to pause and reflect on your self-care routine and identify activities that you can try. Have you considered:

  • A new type of exercise
  • Tracking your fruit and vegetable intake
  • Writing short stories, daily reflections, or thank you notes

4-H has resources that can help you explore mental health and learn more about yourself too.

Your Thoughts Matter: Navigating Mental Health – This 4-H project book includes 10 activities to help you dive into learning more about mental health, stigma, and resilience.

4-H at Home: Learning the Power of Mindfulness – This set of three activities teaches youth about social and emotional learning and how to build positive mental health. Activities include making meditation bottles, building healthy friendships, and learning how to stress less.

4-H at Home: Emotional Wellness – This set of three activities helps teens understand emotions and how to express them, using goal setting as self-care, and the importance of resilience.

If you or someone you know needs to be connected to professional resources, Ohio State University’s Center for Public Health Practice has compiled Mental Health Resource Guides. Go to u.osu.edu/cphp/ohio-mental-health-resource-guides/, find the county you need, and select it to bring up local resources.

References

First Things First. (2019). Self-care: A college student’s guide. Ohio State University. https://u.osu.edu/uofye/2019/11/13/self-care-a-college-students-guide/

PBS News Hour. (n.d.). On our minds. https://studentreportinglabs.org/on-our-minds/

World Health Organization. (2022). World Mental Health Day 2022. https://www.who.int/campaigns/world-mental-health-day/2022

Know the Warning Signs: National Children’s Mental Health Awareness Day

by Ryan Kline, Extension Educator, Ross County, 4-H and Family & Consumer Sciences

As school bells ring, summer camps begin, and warmer days are here again, children across the nation head home to enjoy the summer. However, with the change in schedule, parents, camp counselors, and community leaders may see more warning signs or symptoms of mental health issues or challenges in children. Research published in the Journal of Developmental and Behavioral Pediatrics found that diagnoses of anxiety and depression have increased in children ages 6 to 17. As adults prepare to support youth with mental and emotional health issues, awareness is key to helping people feel comfortable in these challenging situations.a group of children

In honor of the youth struggling and managing mental health challenges, we celebrate National Children’s Mental Health Awareness Day. I will be honoring the day by promoting that my fellow educators, teachers, and volunteers know the warning signs of mental health issues in children.

Youth Mental Health by the Numbers:

  • 20% of teens aged 13 to 18 live with a mental health condition.
  • 18.8% of high school students had contemplated attempting suicide.
  • 7 in 100,000 children aged 10 to 19 died by suicide in 2018.
  • A 10-year gap is common between symptoms and taking action to improve mental health.

Youth across the country struggle with mental health challenges. Mental health affects children of all ages, from toddlers to teens, and different types of mental health challenges can become more prevalent throughout the developmental process, especially as young people approach their teen years. According to the Center for Disease Control and Prevention, children ages 12 to 17 are more commonly diagnosed with anxiety and depression, while 6- to 11-year-olds are more commonly diagnosed with behavior disorders. Many times, the challenge for parents is knowing whether the behaviors are symptoms of mental health issues versus the normative challenges experienced in adolescent development.

Identifying the Warning Signs in Youth

Change is not always a bad thing. As youth develop, personalities may adapt and behaviors may shift slightly; however, when these changes are sudden and drastic, there may be an underlying mental health issue.

  •  Withdrawing from Friends, Family, or Activities

Social interaction is healthy for youth. When children suddenly start isolating themselves from friends and family and losing interest in activities, that can be a clear sign that something may be happening with their mental, social, or emotional health. Isolation can be detrimental to the development of youth and can be a sign of a mental health challenge.

  • Mood Swings/Out of Character Behavior

Noticing a change in behavior is an important first step to taking action to better a child’s mental health. Whether it is an action that is extreme or a slight change in behavior, checking in about feelings after an outburst can help youth better identify and manage emotions.

  • New, Overwhelming Fear

Commonly seen in a distinct change of behavior from fearless to fearful, children can develop fear or fear-driven behavior after trauma. When the fear is something that the child used to do like attending school or walking to the park, it can be a sign that something bigger is going on in the child’s life.

Despite their prevalence, mental health disorders are under treated, a situation exacerbated by the increased demand created during the coronavirus pandemic and a shortage of mental health providers. Analysis from the Youth Risk Behavior Survey found that 25% of youth aged 12 to 17 had received some sort of mental health treatment within the past year. As parents, educators, and society learn more about the impact of mental health on youth across the country, treatment rates may continue to grow.

What Can You Do as an Adult?picture of hands

Ask Direct Questions

May times it can be difficult to ask questions about mental health. However, one of the best ways to check on our youth is to create open spaces for them to share and communicate about how they feel. Also, if a child is exhibiting behaviors associated with suicide, ask them directly about their feelings and intentions. A conversation can save a life.

 Share Emergency Numbers

Encourage teens to save several emergency numbers to their cell phones so if the need arises they are prepared to assist someone in crisis.

 Connect with a Professional

Whether it is a pediatrician, mental health specialist, or counselor, involving a professional is the best way to ensure that the child is receiving assistance. Teachers, volunteers, or community members can only do so much – there is a time and place for intervention.

National Children’s Mental Health Awareness Day shines a national spotlight on the importance of caring for every child’s mental health and reinforces that positive mental health is essential to a child’s healthy development. Understanding the impact of mental health on children is a crucial part of creating a bigger change. By identifying some of the symptoms or behaviors associated with mental health challenges, educators and community volunteers can better serve and develop healthier youth. Creating clear actions for better mental health can help to shape the future of children’s mental health.

Check out Ohio 4-H Mental Health Month resources and our grab-and-go resources.

*The Lifeline and 988: 988 has been designated as the new three-digit dialing code that will route callers to the National Suicide Prevention Lifeline. While some areas may be currently able to connect to the Lifeline by dialing 988, this dialing code will be available to everyone across the United States starting on July 16, 2022.

References

America’s Health Rankings. (2022). Mental health providers. https://www.americashealthrankings.org/explore/annual/measure/MHP

Bitsko, R. H., Holbrook, J. R., Ghandour, R. M., Blumberg, S. J., Visser, S. N., Perou, R., & Walkup, J. T. (2018). Epidemiology and impact of health care provider-diagnosed anxiety and depression among US children. Journal of Developmental and Behavioral Pediatrics, 39(5), 395‒403. https://doi.org/10.1097/DBP.0000000000000571

Bitsko, R. H., Claussen, A. H., Lichstein, J., Black. L. I., Jones, S. E., Danielson, M. L., Hoenig, J. M., Davis Jack, S. P., Brody, D. J., Gyawali, S., Maenner, M. J., Warner, M., Holland, K. M., Perou, R. M., Crosby, A. E., Blumberg, S. J., Avenevoli, S., Kaminski. J. W., & Ghandour. R. M. (2022). Mental health surveillance among children — United States, 2013–2019. Morbidity and Mortality Weekly Report, 71(Suppl-2),1–42. https://doi.org/10.15585/mmwr.su7102a1

Centers for Disease Control and Prevention. (2022, March 4). Data and statistics on children’s mental health. https://www.cdc.gov/childrensmentalhealth/data.html

Ivey-Stephenson, A. Z., Demissie, Z., Crosby, A. E., Stone, D. M., Gaylor, E., Wilkins, N., Lowry, R., & Brown, M. (2020). Suicidal ideation and behaviors among high school students – Youth Risk Behavior Survey, United States, 2019. Morbidity and Mortality Weekly Report, 69(Suppl-1), 47‒55. https://doi.org/10.15585/mmwr.su6901a6

National Alliance on Mental Illness. (n.d.). Mental health facts: Children and teens. https://www.nami.org/nami/media/nami-media/infographics/children-mh-facts-nami.pdf

National Institute of Mental Health. (2021). Child and adolescent mental health. https://www.nimh.nih.gov/health/topics/child-and-adolescent-mental-health

Pombo, E. (2021, May 7). Warning signs of mental illness in children. National  Alliance on Mental Illness. https://www.nami.org/Blogs/NAMI-Blog/May-2021/Warning-Signs-of-Mental-Illness-in-Children

U.S. Department of Education. (2021). Supporting child and student social, emotional, behavioral, and mental health needs. https://www2.ed.gov/documents/students/supporting-child-student-social-emotional-behavioral-mental-health.pdf

U.S. Surgeon General. (2021). Protecting youth mental health: The U.S. Surgeon General’s advisory. https://www.hhs.gov/surgeongeneral/reports-and-publications/youth-mental-health/index.html

Zolopa, C., Burack, J. A., O’Connor, R. M., Corran, C., Lai, J., Bomfim, E., DeGrae, S. Dumont, J., Larney, S., & Wendt, D. C. (2022). Changes in youth mental health, psychological wellbeing, and substance use during the COVID-19 pandemic: A rapid review. Adolescent Research Review, 7, 161‒177. https://doi.org/10.1007/s40894-022-00185-6

National Stress Awareness Month: Rethinking Stress through Mindfulness

people thinking

by Tyler Kessler, 4-H Educator, Adventure Central

This year marks the 30th anniversary of our recognizing April as Stress Awareness Month. Stress is part of daily life, but even hearing the word stress tends to bring negative or gloomy thoughts to mind. Is stress always bad? Researchers suggest that stress can be toxic or healthy depending on our mindset. Some studies also suggest that the chemicals released by the body when we are stressed might actually be beneficial to our health. Feelings of mild to moderate stress can also bring increased motivation, better decision-making, and overall healthier living! This type of stress motivates us to be thoughtful and prepared – for example, to wake up on time for our interview or to study for a big exam.

On the other hand, when we do not acknowledge unhealthy stress, it can become toxic and debilitating. This can lead to fear and anxiety about the future and other parts of life we cannot control. Toxic stress can keep us from enjoying life, feeling confident, and accomplishing daily tasks. It also leaves us feeling stuck and alone in our struggles, which can lead to other mental health struggles. Fortunately, research tells us that though we tend to paint a negative picture of stress, in fact the simple practice of mindfulness might be the key to rethinking negativity surrounding stress and unlocking stress as a tool for success.

Techniques are available to help us build new habits, to help us recognize and manage new stressors, and to help us rethink our stress mindsets daily so that we can begin to see traditionally stressful challenges as opportunities for growth. Our friends at the University of Delaware have provided tips for approaching mindful stress management that might also start us on the path to our own new stress mindset. Let’s take a look:

  1. Time Blocking – Time management and stress tend to be related but being mindful of our schedules can help eliminate toxic stress. Intentionally dividing our days into individual blocks of time for tasks not only help us complete activities in our schedules, but it also helps us to avoid negative stress and feel present in each moment. Look at your schedules today and even consider setting up a Google calendar account to help you unlock new potential within your schedule! Set aside time for breaks and resets first, prioritize your tasks to manage stress, and give yourself grace if plans change.
  2. Beware Distractions – Sometimes it is good to distract ourselves to reset and refocus on important tasks; however, if we are not mindful, distractions can lead to procrastination, loss of motivation, lack of sleep, and even deep feelings of anxiety and worry. So put your phone on ‘do not disturb’ to help you stay focused on homework, set up a wind down schedule before bedtime, and let friends and family know when you are working on an important project to get support toward your goals.
  3. Just Breathe – So much can be shared about the power of simply taking a minute to breathe throughout the day. Shallow breathing can often accompany intense, even joyful, situations. However, when our cells lack appropriate levels of oxygen our bodies simply cannot function, and we often do not even realize it. No matter how you decide to practice mindful breathing, just make sure you take a moment to reset.
  4. Mind Shifting – Sometimes rethinking stress simply requires shifting our mindset. As human beings, we can choose how we think about a challenge to make it feel more manageable. For example, instead of saying, “This project is too hard, and I cannot do it,” we can shift our mindset and say, “I can break this project into small parts, and get it done one step at a time.” This stressful project suddenly becomes a positive opportunity to grow with a simple change in mindset.
  5. Guided Candle Meditation – Consider using candles when you meditate to improve sleep, alleviate racing thoughts, and to increase overall concentration. When you focus on one object like the flame of a candle, muscles in your eyes contract less, your heart rate tends to slow, and it becomes easier to relax. Give it a try the next time you decide to do some calming meditation!

These are excellent techniques to use day-to-day, even right at this moment, to unplug your central nervous system and refocus your thoughts and feelings on the present moment. If we take time to rethink stress on a regular basis, we open ourselves to understand that stress alone will not hurt us. We have the power to change our mindsets at any moment, through mindful practices like those shared here. With a little redirection of thought, we might even find that our stress can lead to lasting growth.

We know that it can be tough to talk about stress, especially because we can fall into the habit of thinking all stress to be negative. Check out the attached Grab & Go activity – Snowball Stress Toss – to provide space for processing stress and other emotions during meetings and events! Also, be sure to check out Stanford University’s Mind & Body Lab for more activities and information about how to support positive mental health!

References

Crum, A., & Lyddy, C. (2014). De-stressing stress: The power of mindsets and the art of stressing mindfully. In A. le, C. T. Ngnoumen, & E. J. Langer (Eds.), The Wiley Blackwell handbook of mindfulness (pp. 948–963). Wiley Blackwell. https://doi.org/10.1002/9781118294895.ch49

University of Delaware Student Wellness & Health Promotion. (2022). Stress managementhttps://sites.udel.edu/studentwellness/project/stress-management/

 

State of Obesity 2021

by Theresa Ferrari, Extension Specialist, 4-H Youth Development

Today, Trust for America’s Health released The State of Obesity: Better Policies for a Healthier America, its 18th annual report on the nation’s obesity crisis. The report provides an annual snapshot of rates of overweight and obesity for U.S. adults by age, race/ethnicity, and state of residence. They found that 16 states have adult obesity rates at 35% or higher, up from 12 states in 2019. Unfortunately, with a rate of 35.5%, Ohio is one of those 16 states (see map).

Map of U.S. Adult Obesity Rates, from The State of Obesity 2021, Trust for America’s Health

Obesity means that an individual’s body fat and body-fat distribution exceed the level considered healthy and traditionally has been measured by body mass index (BMI). Obesity is defined as a BMI of 30 or higher. The U.S. adult obesity rate has been increasing for decades. As recently as 2012, no state had an adult obesity rate above 35%. It passed 40% for the first time in 2017–2018, now standing at 42.4% overall.

Not surprisingly, the report also noted that social and economic factors linked to obesity were exacerbated by the COVID-19 pandemic. During the pandemic people’s eating habits shifted, levels of food insecurity worsened, physical activity declined, and stress and anxiety increased. These conditions added to the decades long pattern of obesity in America.

Although the report looks at adult obesity, rising obesity rates are also a problem among children and adolescents. Nearly 1 in 5 (19.3%) of U.S. children ages 2 to 19 have obesity. This rate has more than tripled since the mid-1970s. Black and Latino youth have substantially higher rates of obesity than do their White peers.

Obesity has consequences. In adults, obesity is associated with a range of diseases, including type 2 diabetes, heart disease, stroke, arthritis, sleep apnea, and many types of cancers, and now higher rates of complications and serious illness from COVID-19.

The prevalence of obesity increases with age, and researchers and practitioners are alarmed by the increased prevalence of chronic diseases among children and adolescents. For example, the incidence of type 2 diabetes in young people has increased significantly.

Establishing good habits early in life is important, because childhood obesity is strongly correlated with risk of adult obesity and poor health. In other words, children who are obese are on a pathway to poor health as adults. The evidence that links lifestyle behaviors (such as food and beverage consumption and physical activity levels) to risks for chronic conditions in adulthood is mounting. By contributing to overweight and obesity, these conditions increase the risk for heart disease, high blood pressure, and type 2 diabetes later in life.

Although important, efforts to change individual behaviors  are not enough to make a difference when a problem is this widespread. As suggested by its title, the report offers many policy level recommendations, including funding for obesity prevention programs, availability of healthy school meals, regulation of advertising of unhealthy food and beverages to children, and expanded access to walking and biking trails. In addition to adopting healthy lifestyle behaviors (such as improving diet, increasing physical activity, and decreasing sedentary time), individuals can also take action and advocate for policy changes that support health in their communities.

References

American Heart Association. (2020). Heart disease and stroke statistics—2020 update. Circulation, 141, e139–e596. https://doi.org/10.1161/CIR.0000000000000757

Bauer, U. E., Briss, P. A., Goodman, R. A., & Bowman, B. A. (2014). Prevention of chronic disease in the 21st century: Elimination of the leading preventable causes of premature death and disability in the USA. The Lancet, 384(9937), 45–52. https://doi.org/10.1016/S0140-6736(14)60648-6

Burmeister, M. A., Delgado, E., Fincher, T. K., & Virga, K.G. (2021, August 12). Growing pains: The type-2 diabetes epidemic in youth. U.S. Pharmacist. https://www.uspharmacist.com/article/growing-pains-the-type-2-diabetes-epidemic-in-youth

Jenssen, B. P., Kelly, M. K., Powell, M., Bouchelle, Z., Mayne, S. L., & Fiks, A. G. (2021). COVID-19 and changes in child obesity. Pediatrics, 147(5), 1–3. https://doi.org/10.1542/peds.2021-050123

Kwok, S., Adam, S., Ho, J. H., Iqbal, Z., Turkington, P., Razvi, S., Le Roux, C. W., Soran, H., & Syed, A. A. (2020). Obesity: A critical risk factor in the COVID-19 pandemic. Clinical Obesity, 10(6), Article e12403. https://doi.org/10.1111/cob.12403

Mayer-Davis, E. J., Lawrence, J. M., Dabelea, D., Divers, J., Isom, S., Dolan, L., Imperatore, G., Linder, B., Marcovina, S., Pettitt, D. J., Pihoker, C., & Sayday, S. (2017). Incidence trends of Type 1 and type 2 diabetes among youths, 2002–2012. The New England Journal of Medicine, 376, 1419–1429. https://doi.org/10.1056/NEJMoa1610187

Pool, L. R., Krefman, A. E., Labarthe, D. R., Greenland, P. Juonala, M., Kahonen, M., Lehtimaki, T., Day, R. S. Bazzano, L. A., Van Horn, L., Liu, L., Frenandez-Alonso, C., Webber, L. S., Pahkala, J. Laitinen, T. T., Raitakari. O. T., Lloyd-Jones, D. M., & Allen, N. B. (2021). The timing and sequence of cardiovascular health decline. American Journal of Preventive Medicine. https://doi.org/10.1016/j.amepre.2021.04.010

Smith, D., K., McMullan, S. M., & Martin, M. J. (2021). Getting hypertension under control in the youngest patients. The Journal of Family Practice, 70(5), 220–228. https://doi.org/10.12788/jfp.0201

Trust for America’s Health. (2021). The state of obesity: Better policies for a healthier America. https://www.tfah.org/report-details/state-of-obesity-2021/

Sizing Up Your Plate with MyPlate

by Theresa Ferrari, Extension Specialist, 4-H Youth Development

Happy birthday, MyPlate! MyPlate is 10 years old this year. It’s a good reminder to think about how we can use MyPlate concepts. How does your plate stack up to MyPlate?

Plate divided in sectionsWhat is MyPlate? MyPlate is a nutritional food guide that was developed by the U.S. Department of Agriculture to help people become more aware of what they eat and to assist them in making better food choices. The MyPlate icon shows the five food groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy. It features a simple picture of a plate, which offers a visual cue that is easy to relate to, with sections of a plate representing how much of each food group people should consume relative to the other groups.

The 2020–2025 Dietary Guidelines for Americans emphasizes the importance of an overall healthy eating pattern with all five groups as key building blocks. Each food group includes a variety of foods that are similar in nutritional makeup, and each group plays an important role in an overall healthy eating pattern.

Current intakes show that from an early age, dietary patterns are not aligned with the Dietary Guidelines.

  • Average intakes for 5- to 8-year-olds are generally within the range of recommended intakes for protein, fruits, and grains (although this is achieved with refined grains, not whole grains), but below in vegetables and dairy.
  • Diet quality declines for the 9- to 13-year-old and 14- to 18-year-old age groups. Grains are within the recommended range, again with whole grains below recommended amounts. Protein foods are at the lower limit of the recommended intake (with older teen girls dropping below). Fruit intake drops, and vegetables and dairy remain low.
  • The difference between recommended food group amounts and current intakes is greater for adolescents ages 14 through 18 than for any other age group across the lifespan. As a result, adolescents are at greater risk of dietary inadequacy than are other age groups.
  • Vegetable intake is especially low and increasing vegetable consumption tends to be particularly difficult. In addition, most diets exceed the recommended limits for added sugars, saturated fat, and sodium.

A recent study found that diets of children in the U.S. have improved modestly but remain poor for most. This improvement in diet quality is promising. However, another report found that more than a third of U.S. children and adolescents consumed fast food. Other researchers have examined sugar-sweetened beverages and junk foods. The results of these studies are cause for concern because fast food,  sugar-sweetened beverages, and junk foods have been associated with higher caloric intake and poorer diet quality. These dietary patterns contribute to overweight and obesity, as well as increasing the risk for chronic diseases later in life.

MyPlate Talking Pointsseveral fresh vegetables

  • Fruits – Make half your plate fruits and vegetables: Focus on whole fruits.
  • Vegetables – Make half your plate fruits and vegetables: Vary your veggies.
  • Grains – Make half your grains whole grains.
  • Protein – Vary your protein routine. Choose protein foods like beans, fish, lean meats, and nuts.
  • Dairy – Move to low-fat or fat-free milk or yogurt. Drink fat free or low-fat milk or water instead of sugary drinks.

MyPlate is not perfect–for one thing, the size of the plate matters. The specific amounts of food needed in each group vary by age, gender, and activity level; the Dietary Guidelines provides more detailed information on this topic. Some foods contain ingredients from multiple groups, making them difficult to classify.

The MyPlate icon focuses on incorporating healthful foods; however, all foods in a group are not the same. Foods vary in their nutrient density, that is, the amount of key nutrients they provide relative to the energy (calories) they provide. The key is choosing a variety of foods and beverages from each food group. Nutrients to encourage include protein, fiber, and a range of vitamins and minerals, while those to limit are saturated fat, added sugars, and sodium. That includes cakes, cookies, ice cream, candies, sweetened drinks, and fatty meats like sausages, bacon, and hot dogs. Use these foods as occasional treats but not everyday foods (think of them as “sometimes foods”). Although they do not identify the nutrient density as such, the nutrition facts label can help in identifying specific nutrient content.

Today’s Takeaway: Developing healthy eating habits can go a long way to ensure a better lifestyle now and in the future. MyPlate provides a guide for making healthful choices.

References

Drewnowski, A. (2009). Defining nutrient density: Development and validation of the Nutrient rick Foods Index. Journal of the American College of Nutrition, 28(4) 421S–426S. https://doi.org/10.1080/07315724.2009.10718106

Fryar, C. D., Carroll, M. D., Ahluwalia, N., & Ogden, C. L. (2020). Fast food intake among children and adolescents in the United States, 2015–2018 (NCHS Data Brief No. 375). https://www.cdc.gov/nchs/products/databriefs/db375.htm

Gold, A., Larson, M., Tucker, J., & Strang, M. (2017). Classroom nutrition education combined with fruit and vegetable taste testing improves children’s dietary intake. Journal of School Health, 87(2), 106–113.  https://doi.org/10.1111/josh.12478

Leung, C. W., DiMatteo, S. G., Gosliner, W. A., & Ritchie, L. D. (2018). Sugar-sweetened beverage and water intake in relation to diet quality in U.S. children. American Journal of Preventive Medicine, 54(3), 394–402. https://doi.org/10.1016/j.amepre.2017.11.005

Liu, J., Rehm, C. D., Onopa, J., & Mozaffarian, D. (2020). Trends in diet quality among youth in the United States, 1999-2016. Journal of the American Medical Association, 323(12), 1161–1174. https://doi.org/10.1001/jama.2020.0878

Liu, J., Lee, Y., Micha, R., Li, Y., & Mozaffarian, D. (2021). Trends in junk food consumption among US children and adults, 2001-2018. American Journal of Clinical Nutrition, nqab129. https://doi.org/10.1093/ajcn/nqab129

Snelling, A. M., Newman, C., Ellsworth, D., Kalicki, M. Guthrie, J., Mancino. L., Malloy, E., Van Dyke, H., George, S., & Nash, K. (2017). Using a taste test intervention to promote vegetable consumption. Health Behavior and Policy Review, 4(1), 67–75. https://doi.org/10.14485/HBPR.4.1.8

U.S. Department of Agriculture. MyPlate. https://www.myplate.gov/

U.S. Department of Agriculture and U.S. Department of Health and Human Service. (2020). Dietary guidelines for Americans, 2020–2025 (9th ed.). https://www.dietaryguidelines.gov/

Scavenger Hunts

by Theresa Ferrari, Extension Specialist, 4-H Youth Development

Getting outside is good for your health! If you’re looking for some fun this summer, how about doing a scavenger hunt. A scavenger hunt is a game that starts with a prepared list of specific objects for participants to gather or locate. Scavenger hunts are more than just a way to keep busy, they are a way to build critical thinking skills and have fun at the same time. Scavenger hunts with players working in groups has the added benefit of fostering social connections and teamwork. They lend themselves to a variety of situations for many reasons.

  • They don’t require many supplies, which makes them affordable and easy to implement.
  • They can be as simple or elaborate as you want.
  • They can be played as individuals or with teams.
  • They can be customized to a variety of age groups.
  • They are adaptable to small or large groups.
  • They can be played in various ways.

Adults or teens can plan the scavenger hunt or turn the task over to younger children to create it (given some parameters and guidance). For example, camp counselors could plan a scavenger hunt for a Cloverbud day camp.

To create a scavenger hunt, you’ll need to decide on the elements such as the type and theme. Make sure to define if anything is off limits. Then follow these basic steps.

  1. Make a list of items for participants to find or things to do. A Google search will also turn up printable scavenger hunt sheets, such as this one.
  2. Define the search area (backyard, neighborhood, park, etc.)
  3. Decide on a time limit for completion.
  4. Decide how you will complete the game: Is it finding the most items? Or is the goal for everyone to find the items and share what they found? Are you going to do something with the items once your find them?

Scavenger Hunt Ideas

group of children

Scavenger hunts are a great way for kids of all ages to have fun and be active

  • Items that are a particular color or shape
  • Items that involve the senses: something smooth, something soft, 3 things you can hear, etc.
  • Items to correspond to letters of the alphabet
  • Items in nature: leaf, flower, feather, rock, twig, acorn, pine cone, bird’s nest, animal tracks, etc.
  • Items in a neighborhood: traffic light, street sign, mailbox, flag, fire hydrant, fence, etc.
  • Local landmarks or points of interest in the community (park, water, building)
  • Players doing certain activities (making a silly face, climbing on a rock, standing on one foot, etc.)

Mix and match to add some challenge: a red door, a blue flower, a white car.

Scavenger Hunt Variations

  • In a photo scavenger hunt, instead of collecting objects, players take a photo of the items they find, the places they have to locate, or the activity they have to perform. It would require participants to have a camera or smartphone to complete.
  • A virtual scavenger hunt is a great way to connect with friends and family in different locations. The hunt occurs in various locations, but the items you search for are the same. Participants complete the scavenger hunt and then connect with other players over a video conferencing platform.
  • Being outside is a way to get in some physical activity. Being out in nature has other positive benefits. Direct exposure to nature and the outdoors has been found to have a restorative and calming effect. It shifts focus and provides an escape. Check out this site for some ideas for a nature scavenger hunt.
  • If fitness is your focus, direct participants to go to various locations and add in a physical activity to do at each location: 10 jumping jacks, walking lunges, push ups, etc.
  • There’s an app for that! Scavenger hunts have gone digital! You can create one using the Goosechase. This free app lets you create and organize your own scavenger hunt, or you can use the bank of 100+ tested games.

Whatever format you decide on, have fun doing it! Happy hunting!

References

Beighle, A., &  Darst, P. W. (2004). Fitness scavenger hunts for middle school students. Strategies, 17(6), 13–15. https://doi.org/10.1080/08924562.2004.11000369

Gruno, J., & Gribbons, S. L. (2020). Incorporating nature-based physical activity in physical and health education. Journal of Physical Education, Recreation & Dance, 91(3), 26–34. https://doi.org/10.1080/07303084.2019.1705210

Cultivate Mental Health Through Gardening

by Theresa Ferrari, Extension Specialist, 4-H Youth Development

With warmer weather upon us and more daylight every day, my thoughts have turned to spending more time outdoors. Last year I spent more time at home because of the pandemic, and during this time I rekindled my interest in gardening. I was not alone, as there was a surge in interest as evidenced by increased sales of plants and garden-related items. This renewed interest in gardening is expected to grow.

zucchini plant growing

Zucchini growing in my garden last year

Gardening is probably one of the most common ways of interacting with nature. The hands-on aspect of gardening is very appealing. After spending an hour in the garden I can see the results of my work right away. I find there is something satisfying about picking flowers or eating something that I grew, perhaps only minutes after I picked it. I even potted my herbs and moved them indoors for the winter, so I could spice up my wintertime meals. The fruits of your gardening labors may be more than the vegetables or flowers that you grow. It turns out that gardening can also be a great way to cultivate mental health.

Gardening and Mental Health

Although research on young people’s mental health and gardening is limited, within the larger area of studying nature-related activities, researchers have found that gardening has a significant positive impact on several aspects of health. They found a number of health benefits, including reductions in depression and anxiety symptoms and stress, and increased positive emotions, quality of life, sense of community, and physical activity levels. Some benefits can appear right away, but it is unclear how long they persist. It is reasonable to assume the gardening activity needs to be continued to sustain them.

Possible Pathways to Health: How are these benefits possible?

Gardening can be a boon to psychological, physical, and social health. What are the possible pathways for how these benefits can be achieved?

  • Direct exposure to nature and the outdoors by spending time outside has been found to have a restorative and calming effect. It shifts focus, provides an escape, and may facilitate reflection.
  • Beyond the more obvious physical benefits from gardening, it can indirectly have a psychological health benefit. The mechanism for how this works for psychological health isn’t clear, but it could be that increased physical activity is the “driver” of improved mood, as such a connection with physical activity has been demonstrated in other studies.
  • The food produced in gardens provides healthy eating options, which can directly contribute to physical health. People may be more willing to try something that they grew themselves.
  • Gardening is a purposeful activity with a tangible product. A harvest of colorful flowers or tasty vegetables provides a sense of achievement and feelings of success. Mastering new knowledge and skills (that is, things like knowing what and when to plant and the practical tasks of tending plants) can lead to a feeling of accomplishment, which can be a mechanism for mental well-being.

    man and boy in garden

    Make gardening a family activity

  • Social connections may develop by participating in gardening activities as a family or with another group such as a 4-H club. Community gardening allows people to find others with common interests and interact with others in a shared experience.

Young people may be exposed to gardening through a school or after-school community-based program, often accompanied by additional lessons, with the goal of influencing fruit and vegetable consumption. However, it may be more difficult to translate this interest into a home garden. On the other hand, an interest in gardening may grow from family connections.

Ideas for Getting Started or Expanding Your Garden

  • Start with a container garden and branch out from there.
  • Get your family involved.
  • Volunteer to help a family member or neighbor with their garden.
  • Research school-based or community gardens in your area. If one is not available in your area, what would it take to start one? Check out our post on how to create an action plan if starting such a project is something you want to take on. For some inspiration, read about a school garden outreach program started by OSU medical students.

It’s important to recognize that taking on a garden involves responsibility–you will have to tend to it on a regular basis, such as keeping it watered and weeded. The weather or insects may present setbacks. Will you still be interested in caring for your garden after the novelty wears off or you encounter problems? Recognize that having a garden may involve some expenses for seeds, plants, and equipment if not already on hand. If you need help getting started, your local OSU Extension office and Master Gardener Volunteer programs can offer gardening advice.

Time to dig in and harvest the benefits of gardening!

garden vegetables

Subscribe: Don’t miss out on our health living posts. You can subscribe by clicking on the “Subscribe” button in the lower right corner of your screen. You can also check out our Grab and Go Resources page for downloadable activities.

References

Evans, A., Ranjit, N., Rutledge, R., Medina, J., Jennings, R., Smiley, A., Stigler, M., & Hoelscher, D. (2012). Exposure to multiple components of a garden-based intervention for middle school students increases fruit and vegetable consumption. Health Promotion Practice, 13(5), 608–616. https://doi.org/10.1177/1524839910390357

Masterton, W., Carver, H., Parkes, T., & Park, K. (2020). Greenspace interventions for mental health in clinical and non-clinical populations: What works, for whom, and in what circumstances? Health and Place, 64, 102338. https://doi.org/10.1016/j.healthplace.2020.102338

Ober Allen, J., Alaimo, K., Elam, D., & Perry, E. (2008). Growing vegetables and values: Benefits of neighborhood-based community gardens for youth development and nutrition. Journal of Hunger & Environmental Nutrition, 3(4), 418–439. https://doi.org/10.1080/19320240802529169

Shao, Y., Elsadek, M., & Liu, B. (2020). Horticultural activity: Its contribution to stress recovery and wellbeing for children. International Journal of Environmental Research and Public Health, 17, 1229. https://doi.org/10.3390/ijerph17041229

Skelton, K. R., Lowe, C., Zaltz, D. A., & Benjamin-Neelon, S. E. (2020). Garden-based interventions and early childhood health: An umbrella review. International Journal of Behavioral Nutrition and Physical Activity, 17, 121. https://doi.org/10.1186/s12966-020-01023-5

Soga, M., Gaston, K. J., & Yamaura, Y. (2017). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92–99. https://doi.org/10.1016/j.pmedr.2016.11.007

Van Den Berg, A. E., & Custers, M. H. G. (2011). Gardening promotes neuroendocrine and affective restoration from stress. Journal of Health Psychology, 16(1), 3–11. https://doi.org/10.1177/1359105310365577

Where’s the Sodium? And Why Does It Matter?

by Theresa Ferrari, Extension Specialist, 4-H Youth Development

Sodium, generally in the form of salt, is a mineral that is regularly added to foods for flavoring and preservation. It is a necessary mineral for the human body, so you do need some sodium (a very small amount) in your diet. Your nervous and cardiovascular systems cannot operate properly without it. However, the average American gets too much sodium. Too much sodium increases a person’s risk for high blood pressure, which can lead to heart disease and stroke. Heart disease is the leading cause of death in the U.S.

High blood pressure and stroke may seem a long way off for teens. However, many young people are already consuming large amounts of sodium. According to the American Heart Association, children with high-sodium diets are almost 40% more likely to have elevated blood pressure than those with lower-sodium diets. About 1 in 7 youth aged 12 to 19 years old had high blood pressure  (hypertension) or raised blood pressure. Youth with high blood pressure are more likely to have high blood pressure when they are adults. Raised blood pressure is a major cause of heart disease. Therefore, eating a diet lower in sodium can help lower blood pressure, and thus may prevent heart disease later in life.

Some sodium is necessary because it has many important jobs — sending nerve signals throughout the body, tightening and relaxing muscles, and maintaining proper fluid balance. The kidneys regulate the body’s sodium level by getting rid of any excess. But if there’s too much sodium in the blood, the kidneys can’t keep up. Excess sodium in the blood pulls out water from the cells; as this fluid increases, so does the volume of blood. That means more work for the heart just to do its everyday job of pumping blood, which increases pressure in the blood vessels. Over time, this extra work takes it toll, and a person’s chances of suffering from heart disease goes up.

How much is enough? The 2020-2025 Dietary Guidelines for Americans recommend Americans ages 14 years old and older eat no more than 2,300 milligrams (mg) of sodium a day. For comparison, 2,300 mg is the amount in about a teaspoon of salt. Lower consumption — no more than 1,500 mg per day, about two-thirds of a teaspoon of salt — is recommended for younger children, middle-aged and older adults, African Americans, and people with high blood pressure. With most Americans getting much more than they need — 3,400 mg of sodium per day, on average – it easy to see that there is room for improvement in the American diet.

Sodium by the Numbers

1,500 mg Recommended limit for young children, middle-aged and older adults, African Americans, and people with high blood pressure
2,300 mg Recommended limit for Americans ages 14 years old and older
3,400 mg What most Americans get in their diet

Sources of Sodium

Most of the sodium in our diet comes from salt. The words “salt” and “sodium” are often used interchangeably, but they don’t mean the same thing. The chemical name for salt is sodium chloride; salt is 40% sodium and 60% chloride; therefore 1 teaspoon of salt is equivalent to 2,300 mg of sodium.

Salt is the source of about 90% of sodium in the diet. But most salt doesn’t come from adding salt during cooking or at the table — it comes from processed foods and restaurant meals.

 

According to national data about Americans’ eating habits, these foods are the leading contributors to the sodium young people eat:

  • pizza
  • breads and rolls
  • processed meats (such as bacon, sausage, cold cuts, and hot dogs)
  • savory snacks (such as chips and pretzels)
  • sandwiches (including burgers)
  • chicken patties, nuggets, and tenders
  • pasta mixed dishes (like spaghetti with sauce)
  • Mexican dishes (like burritos and tacos)
  • cheese

High-Sodium Foods Commonly Consumed by Children

Did any of these foods surprise you? Sometimes it’s easy to tell when foods taste salty. But other higher sodium foods are deceptive, such as bread, because they don’t taste salty. Then there’s my snack of salted mixed nuts: they taste salty, but with 120 mg per 1/4 cup serving, they have just 5% of the daily value for sodium. These examples mean that you have to pay special attention to sodium content when shopping and eating out.

The sodium content can be found on the Nutrition Facts label. You can find the percentage of daily value (% DV) on the label, or by dividing the amount of sodium in a serving by 2,300 mg. As a general guide:

General Guide for Low- and High-Sodium Foods

Sodium Scavenger Hunt

Do you know the amount of sodium in  your diet? Time to go on a scavenger hunt in your cupboards and refrigerator to locate sources of sodium. Collect at least five or six different foods, and try to get different types of foods. If you want to include a food that doesn’t have a food label (such as fresh fruit or vegetables), you can find expanded nutrient profiles in FoodData Central of the U.S. Department of Agriculture. Download the Sodium Scavenger Hunt, and then use the information from the labels to complete this activity.

Here is an example:

Food Item

Serving Size

Sodium Content     (per serving)

Sodium Level

%DV

Sodium Swap
Carrots, fresh 3 oz 65 mg 3% Low sodium food – no swap needed
Tuscan-Style chicken & white bean soup

1 container (15.5 oz)

1,420 mg

62%

Lower-sodium soup

Homemade soup using no-salt added beans

What conclusions can you draw from your table? Were you able to come up with sodium swaps?

Today’s Takeaway:  Sodium is a necessary nutrient, but most Americans consume more than is recommended. Now that you know the dietary recommendation for sodium, look for our follow-up post on more sodium swaps and ways to reduce sodium in your diet.

Subscribe: Don’t miss out on our health living posts. You can subscribe by clicking on the “Subscribe” button in the lower right corner of your screen. You can also check out all the other Grab and Go Resources.

Adapted from:

American Heart Association. (2018). Sodium and kids. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-kids

Frank, A. P., & Clegg, D. J. (2016). Dietary guidelines for Americans—Eat less salt (JAMA Patient Page). Journal of the American Medical Association, 316(7), 782. https://doi.org10.1001/jama2016.0970

Harvard Health Publishing. (2009). Sodium, salt, and you. Harvard Medical School. https://www.health.harvard.edu/newsletter_article/sodium-salt-and-you

Harvard Health Publishing. (2014). How to stay in the sodium safe zone. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/how-to-stay-in-the-sodium-safe-zone

U.S. Food and Drug Administration. (n.d.). Sodium in your diet. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

Additional References

American Heart Association. (2016). Why so many African-Americans have high blood pressure. https://www.heart.org/en/health-topics/high-blood-pressure/why-high-blood-pressure-is-a-silent-killer/high-blood-pressure-and-african-americans

Arbuto, N. J., Zoilkovska, A., Hooper, L., Elliott, P., Cappuccio, F. P., & Meerpohl, J. J. (2013). Effect of lower sodium intake on health: Systematic review and meta-analysis. BMJ, 346, f1326. https://doi.org/10.1136/bmj.f1326

Centers for Disease Control and Prevention. (2021). Leading causes of death. https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

Hardy, S. T., & Urbina, E. M. (2021). Blood pressure in childhood and adolescence. American Journal of Hypertension, 34(3), 242–249. https://doi.org/10.1093/ajh/phab004

Jackson, S. L., Zhang, Z., Wiltz, J. L., Loustalot, F., Ritchey, M. D., Goodman, A. B., & Yang, Q.  (2018). Hypertension among youths — United States, 2001–2016. Morbidity and Mortality Weekly Report, 67, 758–762. https://doi.org/10.15585/mmwr.mm6727a2

Leyvraz, M., Chatelan, A., da Costa, B. R., Taffé, P., Paradis, G., Bovet, P., Bochud, M., & Chiolero, A. (2018). Sodium intake and blood pressure in children and adolescents: A systematic review and meta-analysis of experimental and observational studies. International Journal of Epidemiology, 47(6), 1786–1810. https://doi.org/10.1093/ije/dyy121

Kit, B. K., Kuklina, E., Carroll, M. D., Ostchega, Y., Freedman, D. S., & Ogden, C. L. (2015). Prevalence of and trends in dyslipidemia and blood pressure among US children and adolescents, 1999-2012. JAMA Pediatrics, 169(3), 272–279. https://doi.org/10.1001/jamapediatrics.2014.3216

Rios-Leyvraz, M., Bovert, P., & Chiolero, A. (2020). Estimating the effect of a reduction of sodium intake in childhood on cardiovascular diseases in later life. Journal of Human Hypertension, 34, 335–337. https://doi.org/10.1038/s41371-01800137-z

U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020).  Dietary Guidelines for Americans, 2020–2025 (9th ed.). https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials

 

Happy National Public Health Week!

4-H clover emblemWhat Does Public Health Mean to You?

by Aubry Fowler, 4-H Educator, Fairfield County

For me, health is one of the most important ‘H’s we have in the 4-H Pledge. It is about pledging our health to better living so that we can make the best better. I actually studied public health in college, so it is truly one of my favorite topics to share with 4-H members and families, and I enjoy creating events to promote its purpose.

I imagine for many people public health was just a phrase they may have heard in passing. Then, the COVID-19 pandemic changed that for many people, and public health became a buzz-worthy phrase. Outside of the pandemic, what does it mean in our daily lives? Public health affects everyone in a variety of ways from where we live (environmental health), to how we engage with friends online (social health), to what we eat (nutrition), and everything in between. When you take a step back and realize how broad public health can be, you realize how important it truly is for all of us.

The American Public Health Association (APHA) has worked to devote a time to raise awareness about public health and its impact on our lives, which is why this organization promotes National Public Health Week. This year, it is celebrated from April 5-11, 2021, with many events conducted online. To quote APHA, “We may be physically distant from each other, but now it’s more important than ever to come together. That is why our 2021 theme is ‘Building Bridges to Better Health.’ Making communities safe and healthy is public health’s top priority.”  I would encourage you to check out their website: http://www.nphw.org/ to learn about events, resources and find ways to get involved this year.

Another great way to learn more about public health may be as simple as subscribing to the Ohio 4-H Healthy Living Journal so that you can receive updates about blog posts, get ideas for future meetings or events, or learn something new. While researching the National Public Health Week activities, I was excited to learn about their Daily Themes and Fact Sheets. There is a page devoted to specific public health topics that you can ‘grab and go’ to learn more about or share with others. Some of the topics this year include advancing racial equity, strengthening community, taking care of our mental health and wellness, and building COVID-19 resilience.

I know many of us are in the full swing of our 4-H year from selecting projects, working with livestock, or finalizing enrollments, but I hope you take some time to do something to connect, create, and take action to improve our public health. Find some time to share a new health tip you learned with a friend, invite your family to take a walk outside, or practice mindfulness for a minute. The Ohio 4-H Healthy Living team is working intensely to provide research-based information that is easy to share with our 4-H community. If you haven’t have not taken a minute to look at the Grab & Go Resource page – I invite you to do that now and select a lesson you could share with your club at a meeting or event.