Month: January 2024

Aging: What Numbers are Really Important?

scale with apple on itNot long ago, after the holiday season, I weighed myself on our bathroom scales. I was concerned about how much weight that I may have gained. I looked at the number on the scale and was elated! It was the least that I had weighed in 15 years! Skinny Kenny is back! All day I felt great, I even paused to look in the mirror a few times. I could see the changes and it felt good. When I got home, I decided to take another look at those scales. According to them I had gained about 18 lbs. since the before breakfast weigh-in. Just like that Skinny Kenny is gone! I discovered that I had just a small amount of an area rug under the edge of the scale, and that had caused the error.

A person’s outlook about aging can affect both quality and longevity. Folks that are more optimistic about health and aging usually live longer and happier lives. I can’t help but, think how good I felt when I thought that I weighed less.

An 88-year-old Clint Eastwood was playing in a celebrity golf tournament, prior to going to acting and directing in a movie and was asked by his playing partner, Toby Keith, “How do you do it?” Eastwood replied, “I just never let the old man in.” Keith was inspired to write a song titled, “Don’t Let the Old Man In.”

In the song we are told to “get up and go outside” The benefits of being outside, especially in nature are numerous. “Try to love on your wife and stay close to your friends.” Relationships and social networks are important and need to remain a priority. They can be used as motivation for self-care.

“Toast each sunset with wine” appreciate the gift of life and celebrate each day! 51 is a special number for me, It’s the age my father was when he died. So, every day that I have lived past that age is a gift. In a recent blog about brain health very important numbers or healthy goals are discussed.

In the song there is a line that says, “Ask yourself how old would you be, If you didn’t know the day you were born?” The least important number in aging may be a birthday. Consider what you can do to avoid letting the old person in.

Written by Ken Stewart, Family and Consumer Sciences Educator, OSU Extension, Monroe County.

Reviewed by Lisa Barlage, Family and Consumer Sciences Educator, OSU Extension, Ross County.

Sources:

Harvard TH Chan School of Public Health. Positive attitude about aging could boost health. https://www.hsph.harvard.edu/news/hsph-in-the-news/positive-attitude-about-aging-could-boost-health/

Tutt, Kathy (Aug. 24, 2023) You’re Ready to Retire-Now What? https://livehealthyosu.com/2023/08/24/youre-ready-to-retire-now-what/

Toby Keith, Don’t let the Old Man In https://www.azlyrics.com/lyrics/tobykeith/dontlettheoldmanin.html

Healthy Habits for Your Brain and Body

a brain

In 2023, more than 6 million Americans lived with Alzheimer’s Disease. Alzheimer’s is the most common cause of dementia, which is a general term for memory loss that is serious enough to interfere with everyday life. Between 2000 and 2019 deaths, from heart disease decreased 7.3% while deaths from Alzheimer’s disease increased 145%.

The good news is that a healthy lifestyle can protect your brain and lower your risk of cognitive decline and possibly dementia. And it’s never too early or late to adopt healthy lifestyle habits! The Alzheimer’s Association recommends ten healthy habits for your brain and body:

  1. Challenge your mind. Be curious! Put your brain to work and do something that is new for you. Learn a new skill. Try something artistic. Challenging your mind may have short- and long-term benefits for your brain.
  2. Keep learning. Education reduces the risk of cognitive decline and dementia. Encourage youth to stay in school and pursue the highest level of training possible. Continue your own education by taking classes at a local library, community center or college, or online.
  3. Get moving. Engage in regular exercise. Find ways to build more movement into your day — walking, dancing, gardening — whatever works for you! The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity a week for optimal physical and mental health. Moderate-intensity physical activity includes activities that raise your heart rate and increase blood flow to the brain and body.
  4. Protect your head. Help prevent injuries to your head by wearing a helmet for activities like biking, wearing a seat belt in the car, protecting yourself while playing sports, and doing what you can to prevent falls.
  5. Be smoke-free. Choose not to use tobacco if you never have and stop smoking if you are currently using tobacco products. It’s never too late to stop! Quitting smoking can lower the risk of cognitive decline back to levels similar to those who have not smoked.
  6. Control your blood pressure. Medications can help lower high blood pressure, and healthy habits like eating right and physical activity can help, too. Work with a health care provider to control your blood pressure.
  7. Manage diabetes. Type 2 diabetes can be prevented or controlled by eating healthier, increasing physical activity, and taking medication, if necessary
  8. Eat right. Eating healthier foods can help reduce your risk of cognitive decline. This includes more vegetables and leaner proteins, along with foods that are less processed and lower in fat. Choose healthier meals and snacks that you enjoy and are available to you.
  9. Maintain a healthy weight. Talk to your health care provider about the weight that is healthy for you. Other healthy habits on this list — eating right, exercising, and sleeping well — can help with maintaining a healthy weight.
  10. Sleep well. Good quality sleep is important for brain health. Stay off screens before bed and make your sleep space as comfortable as possible. Do all you can to minimize disruptions. If you have any sleep-related problems, such as sleep apnea, talk to a health care provider.

What’s good for the heart is good for the brain, so making healthy lifestyle choices to take care of your heart is also a way to protect your brain. The Life’s Essential 8 healthy lifestyle habits from the American Heart Association are very similar to ten healthy habits listed above. So, take a look at these lists and take action today to protect your brain and your body.

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County

Sources:

Alzheimer’s Association. 10 Healthy Habits for Your Brain. https://www.alz.org/help-support/brain_health/10-healthy-habits-for-your-brain

Alzheimer’s Association. Alzheimer’s Disease Facts and Figures. https://www.alz.org/alzheimers-dementia/facts-figures

American Heart Association. Life’s Essential 8. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

Thinking of Poverty as a Health Epidemic

maps with pins

Poverty is one of the largest health risk factors we face as a nation. From health outcomes to mental health diagnosis, poverty serves as a major limitation to personal and community health. For many of us, the COVID-19 Pandemic illustrated the effects of poverty on working class access to affordable healthcare. As of 2022, the official poverty rate in America is 11.5 percent meaning there are 37.9 million people living in poverty.  January is National Poverty in America Awareness month, so let’s explore how poverty impacts health, and ways to help the poverty epidemic.

According to the Institute for Research on Poverty at the University of Wisconsin-Madison, in America we measure family size and income against a predetermined threshold for the income to cover basic needs. According to the Health and Human Services Commission, for a family of four the poverty guideline is $31,200, which takes into account the minimum income a family could have to survive. As we better understand how America measures poverty, it becomes clear how finances impact health outcomes.

Poverty ‘s Effect Your Health

Recent research has identified that after age, poverty is the number one condition that effects overall health outcomes. Below are just a few of the impacts that poverty has on our health.

blood pressure machine
  • Access to Affordable Healthcare:  Limited income directly impacts available access to affordable healthcare in America. In a 2019 survey, researchers found that based on cost people waited to receive dental, medical and prescription health care. This delay in care or treatment then results in higher death rates, health complications, and increased risk factors. There is also a lack of health care options in high poverty areas leading to longer wait times and lack of resources available.
  • Food Insecurity: Being able to provide diverse food options to a family can have a hefty cost. The Food Research and Action Center found that 28.3 million adults and 12.9 million children live in food-insecure households. The health care costs  for food-insecure families reflect connection between food insecurity and health effects of poverty in disadvantaged communities. In 2014, researchers found that hunger and food insecurity costs insurance companies almost $160 billion.
  • Increased Mental Health Challenges: Poverty has often been linked to hopelessness, despair, and financial anxiety. Recent research shows that impoverished communities reported increased levels of mental illness and lower rates of positive mental health. In research coming from Scotland, reports linked suicide and poverty, showing triple the suicide rates where communities are more socioeconomically disadvantaged.

Raising Awareness to Poverty as a Health Epidemic in America

The health effects of poverty are not only very real but also impact those beyond just one person or family. By taking some small action steps we can help to reduce some of the health consequences of poverty on our friends, family, and community. Ideas include:

  • Destigmatizing Food Pantries and Services
  • Supporting Local Social Services and Levies
  • Becoming aware of Local Resources Available
  • Lending a listening ear to those in Need

Writer: Ryan Kline, Extension Educator, Family & Consumer Sciences and 4-H Youth Development , Ohio State University Extension, Ross County, Kline.375@osu.edu

Reviewer: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross County, barlge.7@osu.edu

Sources:

Cook, J. T., & Poblacion, A. P. (2016). Estimating the Health-Related Costs of Food Insecurity and Hunger. In The Nourishing Effect: Ending Hunger, Improving Health, Reducing Inequality (2016 Hunger Report). Washington, DC: Bread for the World Institute.

Knifton, Lee, and Greig Inglis. “Poverty and mental health: policy, practice and research implications.” BJPsych bulletin vol. 44,5 (2020): 193-196. doi:10.1192/bjb.2020.78

Salisbury H. Helen.” Poverty as a pre-existing condition.” BMJ 2020; 371 :m4607 doi:10.1136/bmj.m4607

US Census Bureau, . “National Poverty in America Awareness Month: January 2024.” Census.Gov, 4 Jan. 2024, www.census.gov/newsroom/stories/poverty-awareness-month.html#:~:text=Official%20Poverty%20Measure,decreased%20between%202021%20and%202022.

Managing Drop-Offs for Easier Goodbyes!

Tips for daycare, preschool, and school age drop-offs and transitions

If your children are like mine, it’s not always easy for them to say goodbye, especially when going to daycare or school. While some children might run in the classroom excited for the day, it’s okay if that is not how it looks for you! While it is developmentally appropriate for your child to have a fear of strangers, there are ways that you can make daycare drop offs easier for the child and the caregiver.

Children thrive on routines and predictability. Research shows that routines support healthy emotional development in early childhood. Knowing what to expect helps children to feel confident and secure. Help your child to be ready for their school drop-off by giving them reminders of their schedule. You can do this a few days before up to the night before by saying “tonight we will get ready for bed, and when we wake up in the morning we will be going to daycare” (school, childcare, however you refer to it at home.) It can also help to have a visual calendar for your child to look at. We have one hanging in our kitchen that shows an “S” for school on the days we go.

preschooler opening the door to classroom

Another tip for daycare drop-offs that has really helped my family is to create a goodbye ritual. This can be something special you come up with just for daycare drop off or something you use for every goodbye. We started a ritual of doing a hug, kiss, and a high five. This was something my son came up with and we continued with my daughter. Some other examples include: you could close the door and do a high five through the classroom window if it’s easy to reach, do an extra hug at the door, blow a kiss in the hallway, etc. It’s helpful to give reminders on the way to school by saying “when we get inside, we will put your things away, do our hug, kiss, high five, and then mommy/daddy will go to work!”

If your daycare or school allows, it can also help your child to have a comfort item at school. While they may not be able to have this item out during the day, sometimes even having the item in a bookbag or cubby helps a child to feel more connected to home. This could be a stuffed animal, blanket, or even a family photo.

Remember it is developmentally appropriate for your young child to struggle with goodbyes from caregivers. Talk with your childcare provider or teachers to see if they have any suggestions, and be aware that your child is usually happy and playing by the time that you get to your car! If you do hear from teachers that your child is struggling the entire day and having more severe issues with being apart, there could be something else going on related to separation anxiety disorder. If you have concerns with your child struggling with being separated from you, reach out to your pediatrician and see how they can help.

Written By: Erin Ruggiero, Family and Consumer Sciences Educator, Ohio State University Extension Medina County, ruggiero.46@osu.edu

Reviewed by: Shannon Carter, Family and Consumer Sciences Educator, Ohio State University Extension Fairfield County, carter.413@osu.edu

References:

Fear of strangers: Babies and young children. Raising Children Network. (2022, December 7). https://raisingchildren.net.au/toddlers/behaviour/common-concerns/fear-of-strangers#:~:text=Fear%20of%20strangers%3A%20babies%20and%20young%20children&text=Fear%20of%20strangers%20is%20a,and%20introducing%20new%20people%20gradually.

Lantz, T. (2024, January 2). The importance of routines for kids. Zero to Thrive. https://zerotothrive.org/routines-for-kids/

Separation anxiety disorder in children. Nationwide Children’s Hospital. (n.d.). https://www.nationwidechildrens.org/conditions/health-library/separation-anxiety-disorder-in-children#:~:text=Separation%20anxiety%20disorder%20(SAD)%20is,are%20not%20with%20the%20person.

Reclaim and Refresh your Space!

Have you ever noticed how your space affects your mood? Does a messy desk or cluttered bedroom bother you? Do you like some rooms in your home better than others because of comfortable furniture? What type of lighting do you prefer? Some people like bright lighting and others prefer darker rooms. Take note of what causes and relieves stress from the spaces around you. The physical environment where we live and work can affect, as well as reflect, our emotions or mood.

stack of books

There are professionals who make a study out of how our spaces affect us. Environmental psychology is a branch of psychology that studies how humans change the environment and how the environment impacts humans’ behaviors and experiences. Studies have shown that many aspects of interior design, from how you arrange your room, how much sunlight enters your room, can affect your emotional state, impact daily life and influence behavior. Since we know that lighting can make a big difference in how we function, consider brightening your room with ample light, especially for darker winter days.

Maybe it’s time to reclaim your space by de-cluttering. Clutter affects people to varying degrees, but most studies agree that clutter can negatively impact how we think, focus and function. De-cluttering can help improve your mental health. Start small by de-cluttering one junk drawer or closet. Set aside things you no longer need and consider how you might donate or recycle them. Then take these same steps with other spaces until you have sufficiently reduced the clutter in your home or office.

Refresh your space by making small, inexpensive changes that bring you joy. Simple ideas for refreshing space might include rearranging furniture for better function, getting an indoor plant or herb garden, finding a new wall hanging, or even putting on a fresh coat of paint. Brighten a couch with a throw pillow or your dining room with a table runner. Carefully consider making room for anything you add (like getting rid of something you no longer use) so you do not contribute to more clutter.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Reviewer: Erin Ruggiero, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Medina County, ruggiero.46@osu.edu

Sources:

Beckwith, A., Parkhurst, E. (July, 2022). The Mental Benefits of Decluttering. Utah State University; Mental Health Education Extension. https://extension.usu.edu/mentalhealth/articles/the-mental-benefits-of-decluttering

Innis, Gail. (November, 2015). Declutter your life and improve your health. Michigan State University Extension. https://www.canr.msu.edu/news/declutter_your_life_and_improve_your_health

Kolakowski, Emma. (Visited October, 2022). Mess makes Stress: Declutter and the Mind. Michigan State University, MSU WorkLife Office. https://worklife.msu.edu/news/mess-makes-stress-declutter-and-mind

Zozobrado, Mia. (May, 2022). Decluttering to de-stress and improve your focus. Georgia State University, Be Well Panthers. https://bewell.gsu.edu/decluttering-tips-relieve-stress-improve-focus/ 

Wellness in the Workplace

January is usually a time when we set goals for the new year. This year consider focusing on workplace wellness. What is workplace wellness? Workplace wellness are programs and policies that intend to facilitate and promote health for employees in the workplace. This can take on many different forms, from having an on-site gym for employees to use, healthy eating options at lunch, or having a walking club. With current trends of obesity, heart attack, and stroke at high rates in the U.S. it is important to focus on making efforts to improve our overall health and wellness. Work is where we spend most of our time during the day, thus focusing on wellness in the workplace is vital to overall health.

Keep in mind that wellness does not just apply to nutrition and physical activity, but also includes areas such as mental/emotional health (think stress reduction), social wellness, and spiritual well-being. While not all of these aspects of wellbeing can be addressed in the workplace, the experience within the workplace can certainly have an impact on other wellness areas. This also means that being physically healthy can also have a positive impact on other areas of wellness.

So why is this important? Studies have found that workplace wellness programs tend to produce happier and healthier employees. Benefits include things like:

  • More productivity at work
  • Better comradery with co-workers
  • Less illness (and using less sick days)
  • Overall better sense of well-being

Even if you are not in a position to enact large changes in the workplace you can start small. Think of different programs you might office at lunch or during breaks, encourage your colleagues to drink water during the day, have time to check in with one another on how life is going. There are many small ways that you can make an overall difference in the wellness of the workplace, no matter who you are or where you work.

Written by : Katie Schlagheck, Extension Educator Family and Consumer Sciences, Ottawa & Sandusky Counties

Reviewed by: Holly Bandy, Extension Educator, Family and Consumer Science, Stark County

Why Journal?

Has anyone ever told you, start a journal? Journaling is an effective tool for many reasons! Let’s explore a few different reasons to journal and why it might help you on your road to health and wellness this year!

Let’s answer the question you might be asking, “why is journaling good for you?” When we journal we can write down our inner most thoughts and feelings without the fear of judgement. We give ourselves the opportunity to observe our own behaviors, thoughts, triggers, and interactions. Journaling comes in many forms. By learning about the different ways you can journal and the benefits you might just find yourself picking up the pen and paper.

Journaling for Emotional Wellness. This tends to be the “why” we most often associate with journaling. As a kid or teenager, maybe you had a diary, a place where you wrote down all your struggles, complaints, hopes and dreams. A diary was a safe space. Well, the concept of a diary is now referred to as journaling. When we focus on keeping a journal for emotional wellness we are creating that same safe space we did in adolescence. Journaling for this reason is helpful through the lifespan (kids and adults).

Some benefits of keeping a journal for emotional wellness include:

  • Managing anxiety
  • Reducing stress
  • Coping with depression

When using a journal for mental wellness it can allow you to track thoughts, feelings, and triggers. As time passes journaling can help you identify stressors and navigate how to manage triggers. It can increase feelings of mindfulness and provide a space of positive self-talk. In some studies, journaling for emotional wellness also provides immune benefits. An emotional wellness journal can include writing about gratitude. Here you can find a great prompt from Berkley on gratitude. UCLA health reports, that practicing gratitude helps to reduce stress, anxiety, support heart health, and improve sleep. This daily practice via journaling helps us to reflect on where we find meaning. You might even find yourself beginning to look for the good in each day.

Food and exercise Journal. Is a healthier lifestyle on your list of goals for 2024? Keeping a journal to track how much you move and what you eat can be a very useful tool in improving your health and wellness. Keeping a food journal can be about more than writing down what you ate in a day. Similarly to emotional wellness, keeping a food centered journal can help us recognize our relationship with food. Journals are a powerful tool to help understand our habits. Additionally, a food journal can help pinpoint food sensitives and trigger foods. What you write in your journal will depend on your purpose or goals. Writing for weight management will include writing down meals, snacks, and even movement. If practicing mindful eating, your journal might include what you ate and how you were feeling, what you were doing, or how much. This practice is useful for identifying habits and feelings around food. A final reason worth mentioning is identifying food sensitives. Individuals who encounter joint pain, digestive related illnesses, auto immune challenges, or food intolerances can utilize a journal to help understand medical conditions and the connection to food.

woman journaling

There are many other reasons to consider keeping a journal such as goal setting, strengthening memory, boosting creativity and writing skills, and improving resiliency. You may even decide to track dreams, daily events, spiritual or religious readings, or fitness accomplishments. The possibilities are endless and so are the benefits.

Some easy tips to get started include:

  • Create a routine (when do you want to write bedtime? morning coffee?)
  • Write for your eyes only (remember not to judge your thoughts)
  • Find your purpose for writing
  • Search for writing prompts online
  • Be creative
  • Pick a fun journal you love!

Journaling can be a great practice for the whole family. Encouraging loved ones to keep a journal will help them receive many of the above benefits and provide some nice quite family time away from the screen.

Written by: Holly Bandy, Extension Educator

Reviewed by: Katie Schlagheck, Extension Educator Family and Consumer Sciences, Ottawa and Sandusky Counties

Cleveland Clinic. (2023, December 21). Food journaling 101. https://health.clevelandclinic.org/how-to-keep-a-food-journal

Gratitude Journal (greater good in action). Greater Good In Action. (n.d.). https://ggia.berkeley.edu/practice/gratitude_journal#:~:text=People%20who%20wrote%20in%20a,hassles%20or%20their%20daily%20life.

UCLAhealth. (2023, March 22). Health benefits of Gratitude. UCLA Health. https://www.uclahealth.org/news/health-benefits-gratitude#:~:text=Several%20studies%20show%20that%20a,your%20heart%20exerts%20between%20beats.