Month: January 2025

Your Curiosity is Powerful

You don’t have to scroll too far or search too long to find something that makes you go hmmmmm?? Confusing and misleading information is easy to find and when it comes to our health this can not only be puzzling but damaging. So damaging in fact, that in 2024, Dr. Vivek H. Murthy, the Surgeon General of the United States, labeled misinformation related to health as a threat saying, “Health misinformation is a serious threat to public health. It can cause confusion, sow mistrust, harm people’s health, and undermine public health efforts.”

a cloud of misinformation

The next question you may be asking yourself is how? How do I know if the information I seek is true, honest, or reliable? One tip can help you navigate this and dig deeper into what you are looking at. Ready for it?

Be Curious! It can be that simple.

Pausing and being curious about the source of information, who the author is, or where the source is from can help you determine if the information you are reading is real.

Another way to be curious is to click away from the story and explore.  This can reveal the source of what you are reading, the age of the information, the mission of the organization providing the information, or the author’s credibility.

While you are exploring, be curious beyond the headline. Sometimes a headline can be outrageous. This may be done to get attention or so people will click on the link. This is known as clickbait and is done with the intention of getting you to click on it and doesn’t always provide the whole story. Reading beyond the headline provides more information and can help determine the credibility of what you are looking at.

Lastly, be curious enough to ask questions outside of the internet. If you have health-related questions checking with your provider may be safe and useful to your health. Consider who the experts are that you know or have access to and reach out to them for advice beyond the Internet. When you are considering who you can reach out to for accurate and timely information, don’t forget about your local extension offices. They can provide research-based information on agriculture, gardening, pests, youth development, parenting, food safety, budgeting, and more.

Navigating the amount of information we encounter in a day can be overwhelming and confusing, but exploring your natural curiosity can help. I love the reminder from President Lincoln, “The trouble with quotes on the internet is that you never know if they are genuine.” Good luck and happy browsing!

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewed By:

 Zoie Clay, Family and Consumer Sciences Educator, Ohio State University Extension, Lawrence County, clay.256@osu.edu

 

 

Staying Active During the Winter Months

During the winter months, the colder temperatures and fewer daylight hours often keep us bundled up inside. However, it is important to make sure we still make time to stay active. Moving our bodies and keeping our family active majorly benefits everyone’s physical and mental health! Plus, just because it is cold outside doesn’t mean we can’t have some fun!

It is crucial to incorporate some movement into your days during the winter for various reasons. Exercising helps boost your immunity, which is important during cold and flu season. Additionally, in the winter months, people may experience seasonal affective disorder (SAD), which is a type of depression caused by shorter days and less daylight. Physical activity and movement have been proven to lower the risk for depressive disorder and boost moods. No matter the time of year, let’s ensure we care for our bodies and minds and stay active to care for ourselves!

A woman and child laughing while child slides down red slide at playground.

Here are some ideas for keeping yourself and your family active this winter:

  • If it is not too cold – play outside! Make sure to monitor the weather and dress in layers while still enjoying fresh air and sunlight. Remember even in the cold it’s important to hydrate. Even helping a neighbor shovel snow is a great way to increase your activity levels while helping your community.
  • Visit your local fitness center or recreation center! Join a local indoor sports league or see if a local center offers exercise classes.
  • Move your way at home! You do not have to leave your home to be active – find movement in your everyday activities. For example, cleaning the house, playing with your pets, or playing games that require movement (Twister, Charades, building an indoor obstacle course, or hopscotch with tape on the floor). Even having a family dance party in the living room is a great way to move your body and increase your heart rate.
  • Utilize digital resources! There are SO many online physical activity communities and resources that are high quality and free. Here are some free, online resources:
    • YMCA’s YouTube channel has an assortment of workout videos for all levels, ages, and topics.
    • Yoga with Adriene’s YouTube channel has hundreds of yoga routines ranging from strength training to meditation to yoga for kids.
    • Senior Planet from AARP has live fitness and wellness classes plus an online library with a variety of videos from Tai Chi, Balance Matters, and strength training.

Writer: Zoie Clay, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Lawrence County

Reviewer: Alisha Barton, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Miami County

Our Epidemic of Loneliness

Social connection is vital to human existence, but we have become more isolated over time. In fact, loneliness and isolation, which threaten our health and well-being, have become a major U.S. health concern, according to an advisory from the Surgeon General.

Over the past few decades, U.S. social trends indicate that companionship and engagement with friends and family have declined while isolation has increased. Trust in institutions and in others, an indicator for social connectedness, is reported to be on the decline in our country.

Approximately half of U.S. adults report experiencing loneliness. Loneliness affects people from all age groups, socioeconomic conditions, and geographies. Possible causes for the downward trends in social connection include decreasing social participation, demographics, reduced community involvement, and use of technology.

In May 2023 a press release announced a new U.S. Department of Health and Human Services initiative, the Commission on Social Connection, focusing on the importance of social activities to our health and well-being. Social connection reduces the risk of premature mortality. It can predict better physical and mental health outcomes and ease stress. Higher levels of connection can even impact educational and economic achievement.

two men having coffee and giving each other a high five

The U.S. Surgeon General, Dr. Vivek Murthy, is challenging us to take the “5-for-5 Connection Challenge” to build and strengthen relationships and inspire others to incorporate connection in their daily lives! Here are the steps:

Step 1: Commit to connect

Pick 5 actions and 5 days in a row to connect with people in your life.

Step 2: Connect each day for 5 days

Each day, take 1 simple action of your choice to express gratitude, offer support, or ask for help. For more ideas, see the card deck.

Step 3: Reflect and share.

Take a moment. How did connecting make you feel?

Let your loved ones know about your experience and invite them to join in! Use #MadeToConnect on social media and share this link.

You can share your stories by emailing MadeToConnect@hhs.gov to inspire more connection.

Together, we can foster social connection and improve our nation’s public health. Improving social connection requires that each of us commit to our relationships and communities. Our actions today can create sustainable positive changes to society and improve health for everyone.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County

Reviewer: Erin Ruggiero, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Medina County

Why “Resolutions” might not work…

Sign with the year 2025 and a question mark

We are naturally drawn to the idea of setting resolutions and intentions at the start of a new year. Whether you view this as social conditioning or simply a cultural norm, it is undeniable that many of us share a collective awareness of what we did or did not accomplish in the past year. This shared sense often sparks a desire to reflect on what we would like to change, achieve, or create in the year ahead.

There is 4,000 years of historical tradition of New Year’s resolutions. The Farmer’s Almanac writes an interesting article of this history.

So, how is your resolution going so far? Does this question excite you, or aggravate you?

Did you make a resolution to get healthier this year and rush to join a local gym? If so, you have probably noticed that many others have the same idea. Your news feeds are flooded with gym membership deals and online fitness challenges targeting those eager to lose weight. You might wonder; how do these companies predict my resolutions?

There is no secret behind this marketing tactic. As humans, we are creatures of habit, and year after year, we tend to follow similar patterns when it comes to our New Year’s resolutions. The most common resolutions focus on:

  1. Saving or earning more money
  2. Improving our happiness
  3. Physical health and wellness
  4. Improving our diet

So, why do so many resolutions fail? If we are creatures of habit when it comes to setting resolutions, why do we struggle so much with following through on them? It is only January, yet here we are already talking about failure in the new year. In fact, about 88% of people who set New Year’s resolutions will have given up by the end of the month, according to Baylor College of Medicine.

Most explanations for reasons resolutions fail point to our struggle with making big changes long-term, lack of commitment, and the unrealistic nature of some resolutions.

An alternative approach to New Year’s resolutions might be to skip them altogether. Dean of Social Sciences, Dr Thomas MacCarty, at Southern New Hampshire University (SNHU), does not recommend making New Year’s resolutions. He believes setting lofty resolutions can have psychological harm when those major changes do not come to fruition. An alternative can be SMART goals instead of resolutions. These are Specific, Measurable, Achievable, Relevant, and Timely goals. You can also boost your accountability by sharing your SMART goals with friends and family. Another good practice is to set SMART goals earlier in the year, rather than waiting until the end. By shifting the tradition of “making a fresh start” we can focus on personal growth and improvement throughout the entire year.

Using these alternatives to resolutions could serve us better in succeeding with our tangible SMART goals and building upon our successes. This approach seems more encouraging and rewarding.

So, how are your SMART goals going so far? Does this question excite and motivate you?

Happy New Year!

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

New Year, New Habits: Resolutions for Lasting Change

a montain

How many times have you made a New Year’s resolution only to realize that it is the same unsuccessful one you choose almost every year? My New Year’s resolution has been to live a healthier lifestyle for countless years now. Every January, I tell myself that I will buy a gym membership, subscribe to fitness apps, and buy things that I think will help me reach this goal. In reality, I do not need any of those things right now. I end up wasting my time, energy, and money to achieve this never-ending goal. This year, I decided to take a different approach to my New Year’s resolution by developing healthy habits. But setting new routines and habits is highly challenging. I realized that I need to work on lifestyle changes to reach that New Year’s resolution rather than just setting one goal for the year and not making a realistic plan for myself.

Starting Small:

A study conducted in the United Kingdom examined how long it takes to form healthy habits. They found that adults take an average of around sixty-six days to form a habit, so understand that it takes a little over two months to stick. I don’t think I have ever made it through January without letting go of my New Year’s resolution! The key to forming a habit is the consistent repetition of the behavior. This habit doesn’t have to be a considerable commitment. Adding too many changes in your life will make it difficult to achieve lasting change. For example, instead of forcing myself to go to the gym for an hour, I will go for a 30-minute walk while listening to my favorite podcast. Or I could start drinking one extra bottle of water each day. Setting small, achievable goals is more realistic when building momentum. What is one small change you could make to help you reach your goal?

Maintain Consistency Without Self-Criticism:

Nobody is perfect, and everyone has setbacks in their journey. Try your best not to get discouraged if something does not immediately work for you. Every challenge is an opportunity to learn and grow! Keep trying or try something new that works for you. Think about why you set that goal in the first place. Was it for you, or was it for someone else? Researchers found that people who set goals for themselves are more likely to accomplish them rather than goals set for someone else. Find something you want to do for yourself, and you will be more motivated.

Remember to start small. Find one or two things you can change to reach your overall goal, and why not make it fun? Find an accountability partner you trust who can lift you up when things get tough. Try these things for at least sixty-six days and see what changes can happen if you put your mind to it. I hope you will join me in reevaluating our New Year’s resolutions in a way that works best for you. Remember to care for yourself while reaching your goals and avoid getting discouraged. The new year is for new beginnings and goals, but do not forget to recognize everything you accomplished in 2024. The 2025 New Year will lead to an even more incredible you!

Written by: Emma Horstman, Extension Educator, Family and Consumer Sciences Paulding County

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

Sources:

Arlinghaus, K.R. & Johnston, C.A. (2018). The Importance of Creating Habits and Routine.         

https://pmc.ncbi.nlm.nih.gov/articles/PMC6378489/

Jimenez, G. (2024). Slipping on Your New Year’s Resolution? Science Tips to Get on Track.

https://www.scientificamerican.com/article/slipping-on-your-new-years-resolutions-science-tips-to-get-on-track/

Cultivating Health. (2022). 7 Tips to keep your New Year’s resolution

https://health.ucdavis.edu/blog/cultivating-health/7-tips-to-keep-your-new-years-resolution/2022/12

Protect Your Winter Skin

Ah, winter, the sounds of snow crunching beneath your feet, fires crackling in the fireplace, and dry, rough skin. In the winter, due to the lack of heat and humidity, our skin has a hard time keeping in moisture, leading to dry, rough skin and cracked lips. This is especially true for those who have skin conditions such as eczema as these tend to flare up more in the wintertime. However, for anyone in cold winter climates, taking good care of your skin is important, as it is the largest organ of the body. There are some simple steps you can take to help prevent damage to your skin this winter.

woman with hat and gloves on getting ready for the Winter

Cover as much skin as possible
Use gloves, mittens, a scarf, hats and more to have the least amount of skin exposed to the elements so they don’t become dry. This is especially important on sub-zero temperature days to avoid frostbite.

Add layers or a blanket
Turning on the furnace or fireplace creates dry heat and takes more moisture out of the air in your home. Consider adding more layers of clothing or a blanket before turning on the fireplace or turning up the furnace.

Use a humidifier
Our skin is so susceptible to getting dry due to lack of moisture in the air. Adding a humidifier to your home can help bring some of that moisture back in. Do this early in the season as a preventative measure.

Change how you bathe
Use warm water in the bath or shower, as hot water tends to make dry and cracked skin worse. Keep your bath short to avoid drying out your skin even more.

Look at your products
Use moisturizer immediately after washing to help put moisture back into your skin. Avoid any products with alcohol as these can dry out your skin even more. The American Academy of Dermatology has more suggestions on products to help in the winter including cleansers, and face & body moisturizers.

Drink your water
Keeping yourself hydrated helps your skin also become more hydrated. Drink the recommended amount of water, about 8 glasses a day, to help your skin stay moist throughout the season.

Don’t forget the sunscreen!
Even in the winter, we are not immune to the sun and UV rays, even if we cannot see them. Use SPF 30 or higher when outside to protect from these rays, especially on skin that is not covered by clothing. Look for a sunscreen that also has moisturizer to help give the skin some added protection.

Love your lips
Oftentimes people forget about protecting their lips in the winter. Use lip balm to help keep in moisture and added bonus if it has sunscreen too.

If you do end up with dry winter skin, you may need to see a dermatologist to get it under control. In the wintertime there is no escaping the cold. We can however take steps to protect our skin and prevent it from damage that may occur. You only get one skin, make sure you take the time to care for it, not just in the wintertime but everyday.

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

Reviewed by: Emma Horstman, Extension Educator, Family and Consumer Sciences Paulding County

Helping Kids Transition Back to School After Breaks

Most children are returning back to school this week after at least a couple of weeks off. While the holiday season is a magical time for families, it can throw school routines into chaos. Here are some strategies to reset routines, manage screen time, and ease your family back into school.

Child drawing at school
  • Establish or reestablish a consistent bedtime. Have a calming bedtime routine with reading or soft music and turn off screens at least a half an hour before bed. If you aren’t sure what is a good bedtime for your child, check out this sleep chart from the National Sleep Foundation.
  • Revisit Morning Routines. After a break from school is a great time to make any changes for the morning routine that may have not been working before! Creating a visual checklist is a great way to prevent morning meltdowns. You can also be better prepared by making lunch and prepping outfits and bookbags the night before.
  • Reset Homework Habits. Make a quiet, distraction-free homework space for schoolwork. Make it a habit to review homework every evening! Set boundaries around screen time and make the rules known to everyone in the home.
  • Have Conversations to Prepare. Whether your child is excited to go back to school or not, they may be nervous for the change in routine. Ask questions and have conversations around getting back into routine and let your children know you are there for them. Try to build excitement by mentioning things they have enjoyed in school or what they can look forward to.

Transitioning back to school after a break can be a challenge for both kids and parents, but with a little preparation and a lot of patience, you can get through it together! By focusing on routines, emotional support, and open communication, you are setting your child up for a successful return to the classroom. Remember, it’s okay if everything doesn’t go perfectly right away! Let us know if you use any of these tips to help your transition back to school go a little smoother for everyone!

Written By: Erin Ruggiero, Extension Educator, Family and Consumer Sciences

Reviewed By: Holly Bandy, Extension Educator, Family and Consumer Sciences

https://www.cdc.gov/healthy-youth/communication-resources/back-to-school.html

https://childmind.org/article/back-to-school-tips-for-kids-who-are-struggling/

https://thensf.org/how-many-hours-of-sleep-do-you-really-need/

Sleep Hygiene

Winter is a season that is often spent indoors, in a blanket, in cozy clothes. This time of year we see lots of health trends resurface that focus on diet and exercise. However, one habit that provides lifelong health benefits seldom makes the list: sleep. Sleep is often overlooked as an important lifestyle factor that greatly contributes to our overall health and well-being.

The CDC shares that sleep holds with it many health benefits that can include: strengthening your immune system, maintaining a healthy weight, reducing stress and improving overall mood, improves your heart health and metabolism, lowers your risk for chronic conditions like Type II Diabetes, heart disease, high blood pressure, and stroke, and improves your attention span and memory!

Now that I have you convinced that sleep deserves your attention, we need to know how to support our sleep through our behaviors and environment a.k.a. good sleep habits! This is what is referred to as sleep hygiene.

But first, how much sleep do we need ? The Cleveland Clinic (click image to view on site) recommends the following by age:

Sleep chart from Cleveland Clinic

Let’s talk some quick tips to consider to improve your sleep hygiene.

  1. Have a consistent sleep and wake times.
  2. Start to slow down about an hour before bed.
  3. Create a comfy sleep space for yourself.
  4. Slow down on snacks and drinks before bed.
  5. Find ways to calm your mind.
  6. Try not to exercise right before bed.
  7. Limit daytime naps.

Where is a good place to start? Begin by reflecting on current habits. Is there anything that stands out as helpful or something that might be hindering good sleep? A good place to start might be taking inventory. Once you start to note some of these habits then you can start to slowly make some changes. Look through the list and decide where will be an easy place to start. What is manageable for your current chapter of life? Good sleep hygiene is important for the whole family so don’t be afraid to get others involved. Work with your partner or kids to establish some healthy habits to keep everyone waking up on the right side of the bed.

Written By: Holly Bandy, Extension Educator, Family and Consumer Sciences

Reviewed By: Erin Ruggiero, Extension Educator, Family and Consumer Sciences

Mayo Foundation for Medical Education and Research. (2022, May 7). 6 steps to better sleep. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
Cleveland Clinic. (2024a, June 27). How much sleep do I need? https://health.clevelandclinic.org/how-much-sleep-do-i-need
Cleveland Clinic. (2024, September 9). Sleep hygiene tips for a better night’s rest. https://health.clevelandclinic.org/sleep-hygieneSuni, E., & Rosen, D. (2024, March 4). Mastering sleep hygiene: Your path to quality sleep. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene