Month: May 2025

Burnout: Reclaiming Balance

burnout written with flames burning a whole through the wordsToday we live in a fast-paced world with tight deadlines and multiple responsibilities creating a sense of overwhelming stress. We work hard and drive for success. We continue to push ourselves faster to the point of exhaustion. However, there’s a tipping point where exhaustion turns to burnout. Psychology Today defines burnout as “a state of emotional, mental, and often physical exhaustion brought on by prolonged or repeated stress.”

Burnout happens slowly overtime, often unnoticed. We start to push ourselves to get extra stuff done, gradually increasing the pressure on our accelerator. We pick up extra responsibilities at work due to cuts, there’s software changes we need to learn, a family member needs help getting to doctor appointments, driving kids to extracurriculars, home repairs, and the list continues. The next thing we know, we’ve got the accelerator pushed all the way down going 100 miles an hour. The tipping point happens when we can no longer sustain the high speed with high performance.

Understanding Burnout

We need to recognize the early signs. It’s important to pause and take inventory of all the items you’re taking care of. Be honest with yourself as you examine your response to things throughout the day. Common early warning signs include:

  • Chronic fatigue- exhaustion lingers
  • Increased irritability- small disruptions lead to major frustrations
  • Lack of motivation- tasks feel draining and pointless
  • Physical symptoms- headaches, trouble eating or sleeping, digestive issues
  • Isolation- withdraw from social obligations

Practical Strategies

Create a sustainable balance. Actionable strategies include:

  1. Prioritize self-care
  2. Set boundaries
  3. Take breaks
  4. Ask for help
  5. Reevaluate expectations

Burnout is a sign that something needs adjusted. To ease up on the accelerator, we need to work smarter and more intentionally to restore the balance. Take a deep breath, reassess, and find ways to regain control of your energy and incorporate joy into your day.

 

Written by: Amanda Bohlen, Family and Consumer Sciences, Washington County, Ohio State University Extension, Bohlen.19@osu.edu

Reviewed by: Megan Taylor, Family and Consumer Sciences/4-H Youth Development, Union County, Ohio State University Extension, taylor.4411@osu.edu

Photo Credits:

Pixabay

Self-Care for New Moms

Person making a heart with their hands

Since learning that I will welcome a sweet baby boy in August, I have been reflecting on the importance of practicing self-care as a new mom. Self-care doesn’t come easily and requires some intentionality. There are numerous ways to integrate a self-care routine into your daily life.

Self-care  is defined as the practice of taking action to improve one’s health and well-being. Here are some tips for implementing self-care into your new routine:

Quick Tips for Implementing Self-Care:

– Delegate and Ask for Help: Accept help when it is offered and don’t hesitate to ask for assistance with tasks that may not come as easily as they once did.

– Stay Organized: Keep a calendar for appointments and tasks to help you avoid stress and becoming overwhelmed.

– Focus on Basic Healthy Lifestyle Habits: Ensure you are getting enough sleep, incorporating physical activity into your routine, and eating a healthy diet.

– Schedule “Me Time”: Carve out time for yourself to do something enjoyable, like getting coffee with a friend. Protect these plans on your schedule.

Be sure to   into your daily routine.

Get Enough Sleep

Lack of sleep can significantly affect your overall health—both physically and mentally. Aim for 7 to 8 hours of sleep each night.

Set Boundaries

To protect your mental health and energy, it’s important to understand your limits and feel comfortable saying “no” when necessary.

Talk to Someone

Addressing any health concerns—whether physical or mental—is crucial and should be a priority.

Eat What Makes You Feel Good

Nutrition is a vital aspect of self-care. A balanced diet is associated with improved emotional, physical, and mental health.

By incorporating these strategies into your daily life, you can better take care of yourself and, in turn, be more present for your new baby and mental health.

Prioritizing self-care is essential for new moms as they navigate the challenges of motherhood. By taking intentional steps to care for your physical, mental, and emotional well-being, you not only enhance your own health but also provide a nurturing environment for your baby. Remember that self-care is not a luxury; it is a necessity that allows you to recharge and be the best version of yourself. Embrace the journey ahead, and don’t hesitate to seek help, stay organized, and carve out time for yourself. With these strategies in place, you’ll be better prepared to enjoy the beautiful moments of motherhood while maintaining your own well-being.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Youth Development, Union County, Ohio State University Extension, taylor.4411@osu.edu

Reviewed by: Amanda Bohlen, Family and Consumer Sciences, Washington County, Ohio State University Extension, Bohlen.19@osu.edu

Photo Credits: Adobe Stock

Hypertension – An Unfelt Deadly Force

A blood pressure cuff with a black tube
May in National High Blood Pressure Education Month. Blood pressure is a measure of the force pushed against artery walls as blood is pumped by the heart throughout the body. Hypertension, or high blood pressure, is often referred to as the “silent killer” because most who have it don’t experience significant symptoms. According to the Ohio Department of Health, 35.6% of adults in the Buckeye State have been diagnosed with hypertension, but as many as 50% of Ohio adults are likely living with high blood pressure. This is alarming because uncontrolled high blood pressure is quietly damaging the body. If blood pressure remains elevated over time, it can result in heart disease, stroke, kidney damage, and even affect vision and sexual health. Heart disease is the leading cause of death in Ohio and America. Stroke is a leading cause of disability and death. Kidney disease and vision loss can be costly conditions and may greatly impact a person’s quality of life.

What can we do to understand and lower our risk of high blood pressure? First, it is important to have our blood pressure checked on a regular basis. According to the American Heart Association, normal blood pressure is defined as <120/<80 mmHg. The top number is referred to as the systolic blood pressure, measured when the heart is actively pumping blood, and the bottom number is the diastolic pressure, or the pressure when the heart is in the resting phase. High blood pressure occurs when the systolic pressure is 130 or higher and/or the diastolic pressure is 80 or higher. Either number can be elevated and used to diagnose high blood pressure, but the systolic number is usually more indicative of cardiovascular disease, especially in people over 50. As we age, the systolic blood pressure goes up as a result of build-up of plaque in our blood vessels and loss of elasticity or stiffening of large arteries. These are both precursors to more serious heart disease. A blood pressure reading of higher than 180 mmHg systolic or > 120 mmHg diastolic is considered a hypertensive crisis and may require immediate medical attention.

How can we prevent high blood pressure or lower it? First, if we have been diagnosed with hypertension, it is important to follow our doctor’s treatment plan, which may include routine medications and lifestyle habits. Healthy lifestyle habits, including regular exercise and consuming a healthy diet, can benefit all of us. Regular physical activity, at least 150 minutes per week, helps lower stress and improves our blood pressure and overall cardiovascular health. Eating healthy, including following DASH (Dietary Approaches to Stop Hypertension) guidelines, helps lower our blood pressure as well as risk for many other chronic diseases.

DASH is one of the most researched eating patterns and has been found to lower blood pressure and LDL or “bad” cholesterol in adults. Here are ways to get started:
• Eat more vegetables and fruits (4-5 servings of each per day).
• Choose lean meat & poultry, but limit to 6 oz or less per day.
• Incorporate plant-based proteins (nuts/seeds, dry beans) into meals 5-6 times/week.
• Consume the majority of your grains as whole grains.
• Include 2-3 servings of low-fat milk or yogurt each day.
• Limit sodium to less than 2,300 mg/day.
• Avoid sugar-sweetened beverages and other sweets.
This pattern of eating increases consumption of nutrients, including potassium, calcium, magnesium and protein, as well as fiber and phytochemicals, while lowering saturated fats and sugar. This food-first approach seems to be key in improving the body’s metabolism and function, helping all systems work together as they should for lower blood pressure and better overall health.

Authors:
Writer: Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County
Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County

Disconnect to Reconnect: A Journey to Mental Wellness

In the last 20 years, technology has saturated almost every part of our lives including our mental health. While some forms of technology are positive, the continual exposure to smartphones, TVs, Instagram, Facebook, home security systems, tablets, and computers, can severely have an impact on your mental health.  May is Mental Health Awareness Month, and a good time to pause and consider reducing your online use to support your mental wellness.

With unlimited information at our fingertips, we can easily feel stressed, overwhelmed, and anxious, making it important to approach the use of technology with boundaries. When I first began to address my mental health, I realized I was checking my work and personal emails 24/7, even on the weekends! So, I made a promise to myself to turn off my phone on Sundays. Surprisingly, the day felt longer. I felt calmer, less overwhelmed and slept better. Looking back on my experiences, I have come to understand the importance of setting limits with my online activities to support my mental wellness.

During the month of May, consider a digital detox and try to strike a balance between your technology use and your personal wellbeing. Here are a few ideas to consider:

  • Leave your phone at home or in a separate room when you don’t need it. (when you walk).
  • Make your bedroom a phone-free zone. Start by setting a small goal (one night a week) and get used to time without a phone before bedtime.
  • Use 20-20-20 rule. Take a 20-minute break from your screen/scrolling, every 20 minutes, and if you can, take 20 steps from your phone.
  • Stay grounded and connected. Take time to disconnect from devices and connect with others in person. You could meet for coffee, go to a summer concert or take a walk with someone.
  • Avoid Zoom fatigue. Take “camera off” breaks and stand up whenever possible during long zoom meetings.

Remember, small adjustments can lead to big improvements in our mental wellbeing and overall happiness. Start small. Then, take time to notice how you feel when not online. And as always, enjoy the journey.

Written by: Shari Gallup, Assistant Professor, Family and Consumer Science Educator, Licking County, OH. gallup.1@osu.edu.

Reviewed by: Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County, OH.

Minding your Mental Health in May

Flower brain collage.How are you feeling today? Have you checked in on yourself lately? May is “Mental Health Awareness Month”, and this year’s theme is “Turning Awareness into Action.” The Centers for Disease Control and Prevention (CDC) describe mental health as “the component of behavioral health that includes our emotional, psychological, and social well-being. Mental health is a state of well-being that enables us to cope with the stresses of life, realize our abilities, learn well and work well, and contribute to our community.” When we’re not operating as our typical selves due to stressors, it can have detrimental effects on our daily lives.

There are several factors that influence our mental health, including:

  • Biological and psychological factors
    • Emotional skills
    • Substance use
    • Genetics
  • Social, economic, geopolitical, and environmental issues
    • Poverty
    • Violence
    • Inequality
    • Environmental deprivation

Check in on yourself. If you feel like you are struggling with your mental health, there are ways to manage your mental health and help is available!

What can you do to manage your mental health?

  • Try to get at least 30 minutes of exercise each day. Thirty minutes of physical activity does not need to be consecutive, it can break down into intervals throughout the day (a 10-minute morning walk, 10-minute stretch break, and 10-minutes of biking in the evening)
  • Eat well-rounded meals including lean protein, veggies, whole grains, and low-fat or non-fat dairy.
  • Prioritize your sleep, aiming for 7-9 hours of sleep each night. Prepare your mind and body by putting down your electronic devices for 1-2 hours before bedtime.
  • Spend some time journaling, meditating, or trying a new hobby! Spring is perfect for outdoor activities such as gardening, hiking, or biking.
  • Set small goals each day and focus on what you are able to accomplish.
  • Lean on supportive family members and friends who will lend a listening ear.

If you or a loved one are struggling with your mental health, do not lose hope! There are resources available.

For immediate mental distress:

  • Call or text 988
  • Chat 988lifeline.org
  • TTY users, use your preferred relay service or dial 711 then 988

If you haven’t recently, try a self-check-in. This May, turn your Awareness into Action.

Written by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension, Guernsey County

Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

It’s Burger Time!

Hamburgers on a grill

Process of preparing Hamburgers on an Outdoor Grill. BBQ grill with roasted Meat in smoke, selective focus

We have officially entered the season of graduation parties, cookouts, picnics, and grilling.  Mother Nature has not yet received the memo 100%, however she’s slowly joining the party.  One of the things many of these events may have in common is the classic hamburger.  That might explain why May is National Hamburger Month.

 

There are SO many ways to make hamburgers, but they all start with ground beef.  What type of ground beef do you like to use?

 

Selecting ground beef

  • 70-79% lean ground beef (70/30, 73/27, 75/25 lean-to-fat ratio) can be used for burgers, but will lose a fair bit of fat.
  • 80-89% lean ground beef (80/20, 85/15 lean-to-fat ratio) is best used when cooking in a pan. Will lose less fat and be slightly firmer in texture.
  • 93% or higher ground beef (93/7, 96/4 lean to fat ratio) are defined as “lean.” This is a great choice if you are trying to reduce fat.  You may want to add other ingredients to prevent dryness.

 

Preparing safely

  • When shopping, place packages of ground beef in plastic bags to prevent juices from leaking onto other foods. Separate from ready-to-eat foods in the cart. Refrigerate quickly upon returning home.
  • Store ground beef in the refrigerator and use it within 2 days. Freeze if longer storage is needed.  Original packaging is acceptable for short-term freezing.
  • Follow the Steps to Keep Food Safe – including the basics of Clean, Separate, Cook, and Chill – when preparing ground beef.
  • Harmful bacteria present on meat are typically found on the surface. However, when meat is ground, the “surface” is now mixed throughout the entire portion of the ground meat.  This is why ground meat is required to be cooked to a higher temperature than whole muscle cuts.  coli is the biggest concern with ground beef.
  • When it’s time to make your burgers, grab the thermometer. The only way to know your hamburger is cooked safely is to cook it to an internal temperature of at least 160ºF.  Color is NOT a reliable indicator and can be influenced by fat content, aging, and cooking methods.
  • Any leftover burgers should be refrigerated (or placed in cold storage if you are away from home) within 2 hours, or 1 hour if the temperature is above 90ºF. If left at room temperature longer than 2 hours, throw them away.

 

Want to prevent your burgers from shrinking when cooked?  You can’t prevent all shrinkage, but you can reduce it. To retain the most size and moisture, avoid cooking at high temperatures and avoid overcooking.  Burgers with a high lean-to-fat ratio may also shrink more as the fat is cooked out.

 

Need some kitchen inspiration? Check out the Cowboy Sliders from Dinner Tonight or these Caprese Smashburger Melts from the National Cattlemen’s Beef Association.  Enjoy your burgers!

 

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

 

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

 

Summer Fun in the Sun

young girl swimming with beach hat and life vestIt is that time of year when everyone starts to get serious about their outdoor time. Gardens are going in, school sports are wrapping up, summer leagues are going strong, pools are getting ready to open, and everyone is planning their summer vacation or camp time. With all these things going on, being safe in the sun may get away from you. Here are a few tips to make sure everyone has an amazing, and safe, summer.

  • Wear SPF (Sun Protection Factor) 30 – 50 waterproof sunscreens that you reapply every hour and a half to 2 hours. Look for mineral formulas that include the ingredients zinc oxide or titanium dioxide for better coverage that is also good for the environment. Don’t forget to check the expiration date on bottles. Coverage will be much better. For optimum protection, generously apply sunscreen 15 – 30 minutes before you head outside. An adult should use approximately 1 ounce of sunscreen (a shot glass full), on the first application, so your family should go through a bottle every day or 2 if you are doing a beach vacation.
  • Wear a hat with a brim all the way around, preferably a 3-brim. This beach or bucket style hat will protect your face, ears, and neck from sun exposure.
  • Consider getting UPF (Ultraviolet Protection Factor) clothing for swimming, tennis, golf, fishing, and even hunting. Again, look for 30+ for better coverage.
  • Seek shade under umbrellas, canopies, pop-up shelters for little ones, and playgrounds with sun sails, or just lots of shade from trees.
  • Stay hydrated by drinking about 8-ounces of water for every 30 minutes of outdoor work, exercise, yard work, or even beach time on warm days. Do not drink more than 1 liter per hour (about 4 cups). As excessive water can cause hyponatremia or water intoxication, which can have serious consequences.
  • graphic showing colors of swimsuits under waterWear neon swimsuits, shirts, rash guards, and life vests for much better visibility in the water. Drowning is the leading cause of death for children ages 1 – 4 in the United States, so swim lessons, adult supervision, following posted guidelines, and water barriers are very important. Check out the images from ALIVE Solutions study of swim wear colors in open water and pools, it s very scary that many colors disappear under water.

Following these tips will keep your family, friends, and co-workers safe and allow everyone to have “Fun in the Sun”.

Written By: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewed By: Alisha Barton, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Miami County and Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

Celebrating Older Americans Month

May is Older Americans Month – a time to recognize the contributions of older adults, reflect on aging trends, and reaffirm our commitment to supporting older adults. This year, the Administration for Community Living has chosen the theme “Flip the Script on Aging”, to encourage us to rethink how we view, discuss, and approach aging. It’s a call to challenge outdated stereotypes and celebrate the many opportunities of growing older.  There are numerous, valuable programs and resources to help older adults stay healthy, active, and joyful. Here are some services to support senior citizens looking to stay engaged, supported, and thriving!

An older woman dancing with a smile, with the text “Flip the Script on Aging” and the Older Americans Month logo.

Senior Farmers Market Nutrition Program (SFMNP)

The Ohio Department of Aging offers a wonderful program that provides eligible seniors with $50 to spend on locally grown fruits, vegetables, fresh-cut herbs, and raw honey. To qualify,  you must be age 60 or older; live in one of the 80 participating counties, and have a household income that falls within 185% of the Federal Poverty Level. You can apply online through Homegrown Benefits, where you’ll choose to receive your benefits either on a physical card or through a convenient mobile app. A list of participating vendors and additional resources is available on the Ohio Farmers Market Network’s page.

Local Senior Centers

Community senior centers are an invaluable resource to older adults, offering opportunities for socialization, engaging activities, access to resources, meal services, and much more! Senior Centers are one of the most widely used services for older adults, with more than 11,000 centers serving more than 1 million older adults each day. According to the National Council on Aging, seniors who participate in senior center programs report better health and higher levels of life satisfaction. Senior Center programs have been shown to delay the onset of chronic disease and contribute to meaningful improvements in physical, social, spiritual, emotional, mental, and economic well-being. Many senior centers also partner with other community organizations to expand their offerings and increase access to services and support.

Area Agency on Aging

In Ohio, there are 12 Regional Area Agencies on Aging covering all 88 counties, providing and coordinating essential support and services for older adults and individuals with disabilities. These regional offices lead a wide range of programs, including fall prevention activities, medication safety classes, transportation assistance, caregiver support, and much more! These Agencies also act as a vital link to other community resources, such as Community Action Organizations, Veteran Services, and medical services. To find your local Area Agency on Aging, visit the Ohio Department of Aging website.

These are just a few of the many valuable resources available to senior citizens. Local public libraries also offer a variety of events, classes, and services tailored to older adults. For even more opportunities, consider reaching out to your local extension office or senior center to learn about more programs in your community!

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

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

Sources:

Get the Facts on Senior Centers. (2024, August 15). National Council on Aging. https://www.ncoa.org/article/get-the-facts-on-senior-centers/

Ohio Senior Farmers Market Nutrition Program. (2025, April 16). Ohio Farmers Market Network. https://ohiofarmersmarketnetwork.org/senior-farmers-market-nutrition-program/

Older Americans Month 2025. (2025, April 14). Administration for Community Living. https://acl.gov/oam/2025/older-americans-month-2025