Month: December 2025

Stay Healthy, Stay Happy: 5 Holiday Health Hacks

As we move through the next few weeks of holiday fun (actually, madness), try to keep in mind a few small things that can help maintain your health. Almost all of us will be busy with family, friends, co-workers, preparing meals, travel, parties, last minute shopping, and more. But if we choose to follow a few health habits, we can set ourselves on the right path.  woman with christmas tree doing a yoga pose

Maintain Your Regular Health Habits –

Make sure you get 7 to 8 hours of sleep, stay hydrated with plenty of water and non-alcoholic drinks, and start your day with a healthy breakfast. This breakfast should have at least 3 of the food groups (vegetables, protein, fruit, dairy, or grains). By starting out on the right path, you will prevent a hangry fit later, which can certainly mess up a great day.

Be Food Safe –

Use safe practices when preparing foods to avoid cross contamination and food poisoning. Use a food thermometer to check for correct internal temperatures with proteins and even when reheating leftovers. Sanitize surfaces before you start food prep and when you clean up. Keep hot foods hot and cold foods cold, and properly store them within 2 hours to avoid the food safety danger zone. (Keeping food above 140 and below 40 degrees Fahrenheit.)

Move More –

Often during a busy time, we stop doing our regular physical activity or the fitness classes that we typically participate in are not held. If that is true for you, find other ways to boost your activity. Play games that include physical activity, or dance with your children or grandchildren. Take a turn walking the dog or take a group walk (in a safe area) to see the holiday lights. Find an online activity video or use a fitness app with even 8 to 10 minutes of walking/dancing – it all adds up.

Keep the Germs Away –

Wash, wash, wash your hands. It really is the best way to prevent the spread of colds, flu, or Covid. If you haven’t gotten your most recent seasonal vaccine, it isn’t too late. Have questions – checkout the Ohio State University Extension Vaccine Toolkit. Don’t forget, if you don’t feel well, stay home and rest, and avoid passing illness on to others who may have lower immunities than you do.

Take Care of Yourself –

If you need a little break time, take it. Do a mindfulness exercise or listen to a few holiday songs while you decompress. Give yourself the gift of peace and grace. For me this is time to read a chapter of my latest book, if I miss more than a day or 2, I feel out of sorts. Don’t forget that it is ok to say “No” when someone tries to add another task or event to your already busy week. If adding one more thing is going to cause you too much stress, calmly let them know that you can’t this time.

If you are saying – I’m overwhelmed, I can’t do everything. Then just remember one or two of these health habits. Every little bit helps.

Written by: Lisa Barlage, Ohio State University Extension, Family and Consumer Sciences Educator, Ross County, barlage.7@osu.edu.

Reviewed by: Laura Halladay, Ohio State University Extension, Healthy People Program Specialist, halladay.6@osu.edu.

The Gift of Presence

The holiday season often brings a mix of emotions and experiences. Alongside joy and celebration, many people face financial concerns, family tensions, social obligations, travel challenges, and the stress of gift-giving. For some, past negative memories or feelings can add layers of anxiety and even depression.

This time of year can feel overwhelming and unpredictable, leading to:

adults talking around a Christmas tree

  • Hectic schedules
  • Awkward gatherings
  • Unavoidable family drama
  • Financial strain from gift buying

With so much going on, it’s easy to lose sight of love, connection, gratitude, and inner peace. The key is to stay present and grounded. Here are some practical ways to help you navigate the season, no matter what it looks like for you:

Tips for Staying Present

  • Take time to get grounded. Use techniques like deep breathing, mindfulness, or a short walk to refocus on the present and ease anxious feelings.
  • Set intentions. Prepare for challenges by asking yourself: How will I respond when I feel overwhelmed? Write down a few coping strategies.
  • Put technology down. Limit screen time. Instead, take in your surroundings and make your moments intentional—whether you’re alone or with others.
  • Reach out. Connect with people who bring you joy and peace. A quick conversation or visit can help you slow down and remember what matters most.

When Your Mind Wanders

If you catch yourself dwelling on past conflicts or worrying about future expectations—or scrolling aimlessly during a gathering—try this simple practice:

  1. Pause – Take a moment of silence.
  2. Acknowledge – Say to yourself: I’m having the thought that…
  3. Release – Remind yourself: This is just a thought, not an action.

This season, give yourself the gift of presence. Embrace the moment, let go of what you can’t control, and focus on what truly matters. Wishing you a holiday filled with connection, peace, and gratitude.

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

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

Smart Shopping and Staying Safe This Holiday Season

Wrapped gifts

The holiday season brings excitement, celebration, and gift shopping. Whether you’re buying for friends, family, coworkers, or neighbors, it’s important to shop smart, stay safe, and protect your budget. A little planning can reduce stress, prevent overspending, and keep your personal information secure throughout the season.

Creating a Holiday Budget

Before you start shopping, take time to outline what you want to spend. A budget can  help you stay on track and avoid financial stress in January.
This Holiday Budgeting 101 guide from ECU Credit Union offers helpful tips on breaking down expenses, planning ahead, and organizing spending. Consider all categories; gifts, wrapping supplies, party hosting, decorations, and holiday cards. As your plans change, your budget can change with you.

Make a Gift List and Shop Early

After building your budget, create a simple list of who you’re buying for and what you’d like to give them. This keeps your shopping focused and protects you from impulse buys. Shopping early also helps you avoid shipping delays, out-of-stock items, and last-minute overspending.

Shop Smart With Deals, Rewards, and Thrifting

Holiday sales can be tempting, so look for deals that match your list. Use reward points, coupons, or cashback apps whenever possible. Don’t overlook thrift stores, local craft fairs, or handmade gifts, these can be meaningful and budget friendly.

For more smart shopping strategies, check out Smart Gift Shopping for the Holidays from Farm Bureau Financial Services.

Be Aware of Scams

Unfortunately, cyber scams increase during the holidays. Protect yourself by:

  • Shopping only on secure sites (look for “https”)
  • Avoiding unfamiliar links in emails or social media ads
  • Watching for deals that seem “too good to be true”
  • Monitoring your bank or credit card for unusual activity

Safety is just as important as savings.

Holiday shopping doesn’t have to be overwhelming. With a clear budget, a thoughtful gift list, discounts, and an eye out for scams, you can enjoy the season while protecting both your wallet and your personal information. A little preparation goes a long way, helping you stay focused on what really matters: celebrating, connecting, and enjoying time with the people you care about most.

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

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

 

Avoid Food Waste During the Holidays

picture of holiday garbage

The holiday season is a time of abundance, but it’s also when food waste spikes dramatically. According to the USDA, the average American family of four wastes about 1,160 pounds of food annually, costing roughly $1,500. Iowa State University Extension notes that between Thanksgiving and New Year’s, landfill waste increases by 25%, much of it from discarded food. In 2023 alone, an estimated 312 million pounds of food were wasted from Thanksgiving meals in the U.S. This isn’t just a financial issue—it’s an environmental one, as wasted food contributes to greenhouse gas emissions when it decomposes in landfills.

Smart Planning Before the Feast

One of the most effective ways to reduce food waste is planning meals realistically. Tailor portion sizes to the actual number of guests, rather than cooking for a crowd when only a few are attending.

Tips for planning:

  • Make a meal plan and shopping list: Stick to what you need and avoid impulse buys.
  • Know your portions: Use online calculators to estimate servings per person.
  • Coordinate dishes: If guests are bringing food, plan together to avoid duplicates.

Storing and Saving Leftovers

Proper storage is key to keeping holiday meals safe and edible. Once the meal is over, leftovers should be refrigerated within two hours to prevent bacterial growth. Use refrigerated leftovers within 3 to 4 days or freeze to extend their use.

Other Ideas for leftovers:

  • Freeze portions: Frozen leftovers are best used within 2-6 months for best quality but will keep indefinitely in the freezer. Package carefully to prevent freezer burn
  • Repurpose meals: Turn mashed potatoes into soup or turkey into tacos.
  • Label containers: Note the date to track freshness.

Creative Ways to Reduce Waste

Holiday specific strategies:

  • Share leftovers: Send guests home with food in reusable containers.
  • Use smaller serving utensils to reduce plate waste
  • Donate surplus: Many local food banks accept unopened, shelf-stable items.
  • Compost scraps: Fruit peels, vegetable trimmings, and coffee grounds can enrich gardens.
  • Save food scraps like vegetable peels and meat trimmings to make broths; scraps can be gathered and frozen until ready to use for broth.

Author: Dan Remley, Associate Professor, O.S.U. Extension

Reviewer: Heather Reister, Extension Educator, O.S.U. Extension, Butler County

RSV and Children: Do you Know the Signs and Symptoms?

sick child at doctor

What is RSV?

According to Nationwide Children’s Hospital, RSV stands for Respiratory Syncytial Virus. It is a common respiratory virus that can infect the nose, throat, and lungs, typically causing mild, cold-like symptoms.

RSV and other viruses can inflame the small airways (bronchioles) in a child’s lungs causing bronchiolitis. Since bronchiolitis causes the small airways to narrow and fill with mucus, it can make breathing more difficult.

RSV Symptoms

RSV may resemble a cold when it first starts. However, if it progresses medical attention may be needed. According to the CDC, early symptoms of RSV may include:

  • Runny or stuffy nose
  • Mild cough
  • Possible fever (though not always, especially in very young infants)
  • Less interest in eating or drinking; decreased appetite or feedings in babies
  • Irritability or low energy, especially in infants under 6 months old

More Severe / Progressing Symptoms (bronchiolitis)

  • Cough may worsen and last for several weeks (often 3–4 weeks)
  • Wheezing or tight breathing (whistling or squeaky sounds)
  • Fast and shallow breathing, or increased effort to breathe
  • Retractions — skin pulling in between ribs or at the neck when breathing in
  • Pauses in breathing (apnea) in infants, sometimes lasting 15–20 seconds or more
  • Change in skin color — pale, or bluish tint to lips, fingers, toes, especially during breathing difficulties
  • Trouble feeding or drinking, less wet diapers (in babies) signs of dehydration or inability to feed properly
  • Being unusually tired, weak, or less playful than normal

When to seek help

Contact your child’s health care provider if:

  • Symptoms worsen (e.g., cough or breathing problems worsen)
  • Your child is not eating or drinking well, or is producing fewer wet diapers than usual (possible dehydration)
  • They become unusually irritable, very sleepy, or find it hard to wake up for feeding (infants)

Seek immediate medical care (call 911 or go to the emergency department) if your child has:

  • Trouble breathing rapid or very shallow breathing, working hard to breathe, retractions (skin pulling in when breathing), flaring nostrils.
  • Blue or gray color around lips, tongue, face, fingers — sign of low oxygen.
  • Pauses in breathing (apnea), especially in very young infants.
  • Severe dehydration: refusing to drink, very few or no wet diapers, or signs of dehydration.

According to Cincinnati Children’s Hospital, doctors may diagnose RSV by testing your child’s nasal drainage, X-Ray, or by measuring the amount of oxygen in their blood. Since RSV is a virus, antibiotics are not useful.

Prevention

According to Mayo Clinic Cincinnati Children’s Hospital, the following prevention strategies can help slow the spread of RSV:

  • Practice frequent handwashing (wash your hands and your child’s hands after play, diaper changes, before feeding).
  • Keep children away from people who are sick. Avoid crowded places during RSV/virus season if possible.
  • Encourage covering coughs and sneezes (tissues or elbow) and avoid sharing cups/utensils/toys with children who are ill.
  • Ask your child’s doctor about preventive options: in some cases, infants may be eligible for an antibody shot which helps protect against severe RSV.
  • Keep up to date on recommended vaccinations as other viruses can also cause bronchiolitis.

Author: Heather Reister, Extension Educator, Family and Consumer Sciences, Butler County.

Reviewer: Daniel Remley, Extension Field Specialist, Family and Consumer Sciences Nutrition/Wellness

Escape the Scroll: Find Joy Offline this Holiday Season

woman with arm on keyboard and looking at a computer screen with here hand at her forehead and eyes closed

The holiday season is a time for joy, family, and reflection—but for many of us, it’s also a time of constant notifications, endless scrolling, and digital overload. Between holiday shopping, social media updates, and work emails, screen time can skyrocket, leaving us stressed and disconnected from what truly matters. That’s where a digital detox comes in. A digital detox is an intentional break from screens and devices to restore balance and improve mental well-being. Research shows that excessive screen time is linked to poor sleep, increased anxiety, and even depression. So, why not give yourself the gift of unplugging this December?

  • Screen Time Matters: Screens can lead to higher stress and anxiety levels, sleep disruptions caused by blue light exposure, and sedentary habits that contribute to weight gain and chronic health issues. Social media can also amplify feelings of loneliness and FOMO (fear of missing out), especially during the holidays when comparison culture peaks.
  • Detox: Take a break from screens, even for a few hours, to help you stay focused and engaged by reducing distractions and boosting productivity, giving you more time for meaningful tasks.
  • Practical Strategies for Unplugging: Set clear goals and decide whether your detox will last a day, a weekend, or for a specific number of hours each day.
  • Tech-Free Zones: Make bedrooms and dining areas screen-free to encourage rest and family connection.
  • Schedule Screen-Free Times: Try ‘no devices after 8 PM’ or ‘tech-free meals’ to build healthy habits.
  • Replace Screen Time with Offline Activities: Go for a walk, call a friend or family member, create a gratitude list, cook a new recipe, play board games, or do holiday crafts.
  • Practice Mindfulness: Use meditation or breathing exercises to manage the urge to check your phone.

Ready to Start? Try a ‘Digital Detox Weekend Challenge’ this holiday season. Turning off notifications, putting your phone away during meals, and spending quality time with loved ones can help you reconnect and feel truly refreshed.

For more  resources, visit: https://health.osu.edu/health/mental-health/how-screen-time-affects-your-health https://cfaes.osu.edu/features/tuning-back-your-life-5-tips-for-curbing-screen-time https://lifestylemedicine.stanford.edu/what-excessive-screen-time-does-to-the-adult-brain

Written by: Susan Zies, Family and Consumer Sciences Educator, Ohio State University Extension, Wood County, zies.1@osu.edu.

Reviewed by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60@osu.edu.

Celebrate the 2025 Winter Solstice

The trajestory of the sun, staying low in the sky, on a snowy Winter Solstice.

What is the Winter Solstice? The Winter Solstice occurs the moment the sun reaches the Tropic of Capricorn, which is the maximum tilt away from the sun. In terms of sunlight, everyone living in the Northern Hemisphere will experience the shortest day (or the shortest amount of sunlight) and the longest night of the year. After the Winter Solstice, every day gets progressively longer.

In meteorological terms, the Winter Solstice marks the official start of winter in the Northern Hemisphere. This will occur on Sunday, December 21st at 10:03 AM in Ohio. Here are four ways you and your family can pause, observe, and celebrate the Winter Solstice, both indoors and outdoors:

Four long shadows on the snow

1. Look At Your Shadow
If it is a sunny day, go outside around noon and check your shadow on the Winter Solstice. Even better, measure your shadow and remember how long it is. You can measure your shadow on other days of the year, but it will never be as long as it is on the Winter Solstice. This is because the sun is at its lowest point in the sky and casts the longest shadows of the year. Visit this NASA link to see a beautiful image that shows how the sun moves across the sky throughout the year and creates a fascinating pattern called an analemma.

2. Attend a Winter Solstice Celebration
Many parks, nature centers, and other outdoor venues hold Winter Solstice events. For example, in southwest Ohio, Fort Ancient Earthworks and Nature Preserve holds an annual sunrise celebration. On the morning of the Winter Solstice, the sun strategically rises through a gap in the Fort Ancient earthworks. In central Ohio, Chadwick Arboretum will host a Winter Solstice Celebration on December 18th. For events close to you, try a quick internet search to find a Winter Solstice celebration near you.

3. Read About the Winter Solstice
Make a trip to your local library to find children’s books about the Winter Solstice. Snuggle up, light a fire or a candle, drink hot cocoa, and read a book together. Try these book suggestions:

  • The Longest Night by Marion Dane Bauer
  • The Shortest Day: Celebrating the Winter Solstice by Wendy Pfeffer
  • The Solstice Badger by Robin McFadden

4. Rest and Reflect
Paying attention to nature and the four seasons is a healthy way to be mindful. It allows you to be fully present in the moment and recognize that life is about change. We change and the seasons change. Pausing to recognize the Winter Solstice connects us to the people, traditions, and memories that have come before us. The chilly days and the long nights are perfect for rest, reflection, and setting your intentions for the new year and the next season of life.

Wishing you a wonderful and cheerful Winter Solstice!
May the coming days bring warmth, light, and peace.

Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60@osu.edu.

Reviewed by: Susan Zies, Family and Consumer Sciences Educator, Ohio State University Extension, Wood County.