Author: gladden.9@osu.edu

Retirement: Ready or not here it comes.

 
man sitting on a bench

My most recent birthday entered me into a new demographic. I am officially a senior. I have started receiving Medicare enrollment notices, and I have noticed over the last several years high school classmates announcing their retirements. A couple of months ago my younger brother asked me when I was going to retire and told me of his plans in the next couple of years. It has really caused me to think about when is the right time for retirement?

Financially ready? The best time to prepare is when you are closer to the beginning of your career, than the end. Compound interest has time as a part of the equation. One financial planner explained it this way. If a 20-year-old puts $100 dollars per month into a retirement program that averages 8% growth at age 60 they will have over $1,000,000 dollars in that account. If the same person starts at age 40 it takes $1000 per month at 8% until age 60 to have the same amount.

Most of us will need about 75 % of current income for retirement, to maintain current lifestyle. The closer to retirement that one gets, the closer they need to look at income, such as Social Security or retirement plans, savings and investments. What age do these plans require? For example, Social Security can start at age 62, however there is a reduced benefit amount and reduction of benefits with other income. An individual needs to look at current expenses and reduce debt, if possible. Medical care, prescription drugs and those related costs are a huge consideration. For some a part time job after retirement helps with finances in addition to reducing isolation. The cost of living can vary greatly depending on location. Most people look deeply at the finances of retirement, fewer look at some of the other considerations.

Emotionally, is it time to go? According to American Association of Retired People (AARP) there are 8 signs that it is time to retire. Five of them have to do with emotions: Becoming uninterested in the job having no sense of purpose, not wanting to go to work; health is suffering due to stress; feeling burned out causing problems with focusing or temper; technology is causing stress (sorry fellow boomers); desire to try something else like own a business or travel. Another group (Retirely.com) talked about not wanting to get out of bed; not feeling valued at work by younger colleagues. Ideally deciding to retire involves much more than having enough money. Understanding what is going on emotionally can help being ready to retire is important. It’s difficult to move to this next phase at times.

What can I expect after retirement? After retirement it is typical for most people to go through the 4 stages of retirement. The first stage is called the honeymoon stage this often a period of travel. I know a couple that soon after their retirement purchased a motor camper and took other family out west to see the many of their ‘bucket list’ sites. They spent several months touring national parks like Yosemite, the Grand Canyon, Mount Rushmore and the Badlands. I don’t think that they have gone anywhere in it for a couple of years now. Like honeymoons this phase ends usually with in the first year or so. The next phase is the disenchantment phase characterized by feels of ‘lack of purpose’, maybe disappointment with thoughts of ‘is this all that there is?’ The connections with others from work are missed as well. The next phase is the reorientation stage, characterized by people finding renewed purpose in art, hobbies, volunteering, business ventures, family time etc. The final phase is the stability stage, this stage is characterized by again finding purpose, enjoyment and a rhythm to life.  For more on this topic watch the Healthy Aging Network Telecast.

The retirement decision is very individualized. The timing will vary from person to person.  

Written by: Ken Stewart, Ohio State University Extension, Family and Consumer Sciences Educator, Monroe County.

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

You’re Ready to Retire-Now What?

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

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

Be Grateful for a Healthier Thanksgiving

Thanksgiving turkey

Thanksgiving is a day to gather with family and friends, reflect and celebrate our blessings. Thanksgiving dinner features traditional dishes such as turkey, ham, mashed potatoes, yams, green bean casserole, cranberry sauce, rolls and homemade pies. Often these dishes are made with saturated fats, additional sugars and sodium, and extra calories. With just a few easy modifications, you can enjoy the holiday with a healthier meal option.

Here are tips for preparing a healthier meal.

  • Turkey. Turkey is a lean protein and contains no saturated fat-unless you purchase a self-basting turkey that has been injected with butter or oil.  Avoid these and baste the turkey with low-fat, low-salt broth, wine, or juice. Avoid rubbing the bird with butter before roasting. Try heart-healthy olive oil, chopped fresh herbs and garlic for a healthy delicious option. Roast your turkey without overcooking, it will not dry out. The final internal temperature of turkey is 165 degrees.
  • Mashed Potatoes. Instead of using whole milk in mashed potatoes, use skim milk. Save yourself some time and leave the skins on the potatoes. This provides extra fiber and potassium.
  • Stuffing. Switch from white bread to whole-wheat bread for the benefits of whole grains. Many traditional stuffing recipes call for butter. Use low sodium chicken broth instead to keep it moist without the added fat or calories. Add flavor with fresh herbs and vegetables, such as carrots, celery, and onions. Adding dried fruit is another delicious option.
  • Green Beans. Use fresh or frozen green beans and skip the cream of mushroom soup and French-fried onions. Other vegetable options may include brussels sprouts, broccoli, or asparagus. Lightly steam these vegetables and top with a sprinkle of fresh lemon zest!
  • Sweet potatoes. Sweet potatoes are naturally sweet, so we can eliminate the brown sugar and marshmallows and add maple syrup or honey during the baking process to enjoy their great flavor.
  • Cranberries. Forgo the cranberry sauce and use fresh cranberries either in a cranberry relish with half the sugar, fresh oranges, and orange juice. Or add fresh cranberries to a salad for a great antioxidant loaded dish.
  • Gravy. The key to great tasting gravy is using all the drippings from the roasting pan with the fat skimmed off. This provides plenty of flavors without adding fat or calories. Skip added butter, which adds additional calories and fat.
  • Squash. Cut squash in bite-sized cubes, toss with a small amount of olive oil and fresh herbs, and spread evenly on a baking sheet. Roast until softened.

Drink plenty of water and take a walk after dinner with family and friends. With these slight changes to your meal, you may enjoy all the season has to offer. Happy Thanksgiving!

Written by:  Beth Stefura, Extension Educator, Ohio State University Extension, Mahoning County. stefura.2@osu.edu

Reviewed by: Margaret Jenkins, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clermont County. Jenkins.188@osu.edu

Sources: 

https://www.canr.msu.edu/news/tips_for_a_healthier_thanksgiving

https://extension.illinois.edu/blogs/be-smart-eat-well-get-healthy/2016-11-11-first-thanksgiving

https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/reinventing-thanksgiving

 

 

Are the Lies Spinning Out of Control? 

My book club is reading a novel where there is a misunderstanding about the main character’s home life, resulting in a series of white lies being told to co-workers. She thinks that no one will know, but of course there wouldn’t be a story if her boss doesn’t show up at the family holiday gathering.  She then pulls family members into the lies and of course it starts multiplying. As our book club began to discuss the story, we spent some time looking into what is a “white lie” and does it, or other lies even hurt anyone? woman talking on phone

I think most of us know that a “white lie” is thought to be a small lie that is typically told to avoid hurting someone’s feelings. But really the white lie is often told to help ourselves, because we don’t want to have an tough conversation or face discomfort. If you think about it, we begin teaching even young children to tell white lies to protect the feelings of a gift giver, or avoid a phone call (“Just tell grandma you like it.” or “Tell them I’m not home”. And did you know there are other colors of lies as well?

The Gray Lie – A gray lie is more serious than its white lie friend, but still not malicious. It is usually said to benefit both ourselves and others.

The Green Lie – A green lie is a deliberate deception by a company about its environmental policies or commitment. They are often misleading and manipulative. They are typically for the benefit of the company that told the lie and may be harming the environment or pulling our consumer dollars to a business that we may not support with the truth.

Black Lies and Red Lies – These are the exact opposite of the white lie. They are told for selfish reasons, to harm someone else, and in the case of the red lie, to seek revenge (even at the cost of harming ourselves). These lies are frequently told to avoid legal actions.

In a recent study about lies, researchers found that most of us tell about 1 to 2 white lies per day. While a small percentage, about 5% of those studied, tell numerous lies over and over. This would be the person who steals someone’s identity or a scammer. The most common lies told were told to avoid others or as a joke or prank.

So, what can we learn about this research on lies? Likely most of us need to do a “Gut Check” every once ina while, and think before we answer. We need to support everyone’s best interests, not just our own. We probably need to be a little more honest and realize there may be consequences when we answer truthfully, as well as when we tell a white lie. If you feel like you are lying more than you should try talking with a mental health professional to determine if there are other problems you need to deal with. Remember that lies are often harmful to both ourselves and others.

If you are wondering about our book club book, it is “Faking Christmas” by Kerry Winfrey.

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

Reviewer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

As unlikely as a disaster may be, are YOU prepared for the unexpected?

Infographic Outlining Preparedness

Thankfully, most of us will never have to deal with the unimaginable devastation that some areas have experienced over the past several years., and certainly the past several months. This doesn’t mean that we should not try to be as prepared as we can for disasters. When we think about disaster preparedness, many people may think about the structure of their home and their property. Some may consider vehicles and other large investments. These are very important, yet there are other areas to consider when developing a comprehensive disaster plan, like important documents, medications and medical equipment, adequate insurance coverage, income replacement or supplementation, pets and livestock, and most importantly, your own physical safety.

Disasters are often caused naturally (floods, fires, storms, tornadoes, earthquakes, landslides, etc.) though they may be caused by humans (fires, riots, wars, power outages, etc.). If you do not know which disasters the area you live in or may be visiting is prone to, you can use this interactive map to determine for which ones you might want to prepare. It is important to know which disasters are most likely so you prepare your disaster plan accordingly. For instance, here in Ohio, tornadoes are one of the most likely natural disasters. Since there have been several tornadoes of varying intensity spread across the Buckeye State the past few years, this is definitely a natural disaster you want to include in your disaster preparedness and planning. Other disasters you might consider when making your plan listed below.

According to the map, everyone should prepare for the following disasters:

Flood: NEVER walk, swim, or drive through flood water.

Home Fire: Test smoke alarms monthly and practice your fire escape plan.

Extreme Heat: Stay aware of the heat index, drink plenty of fluids, stay inside and avoid strenuous activities during the hottest part of the day. Check on neighbors and family.

Power Outages: Keep battery powered lamps and flashlights handy. Do NOT use candles. Know how to properly use a generator and NEVER use one indoors or in other enclosed spaces.

Thunderstorm: Seek shelter inside. Designate a safe place to gather away from windows or glass doors.

Winter Storm:  Keep an emergency kit in your vehicle. Avoid driving when possible. Stay indoors. Dress in layers and cover your extremities if you must be outside.

In October, the most common emergencies across the nation are hurricanes, home fires, and floods. SE Ohio is currently experiencing extreme drought conditions and almost the entire county I live in is still experiencing the highest drought level. So, the last thing on anyone’s mind around here right now is flooding! Which highlights the importance of knowing the current risks wherever you are and doing what you can to be prepared for the unexpected and possibly the unimaginable.

Sources:

Centers for Disease Control and Prevention. (2022, January 27). Preparedness & Planning. Centers for Disease Control and Prevention. https://emergency.cdc.gov/planning/index.asp

Common natural disasters across US. The Most Common Natural Disasters Across The U.S. | Red Cross. (n.d.). https://www.redcross.org/get-help/how-to-prepare-for-emergencies/common-natural-disasters-across-us.html#all

FEMA. (2018, July). Document and insure your property. DOCUMENT AND INSURE YOUR PROPERTY. https://www.ready.gov/sites/default/files/2020-03/ready_document-and-insure-your-property.pdf

FEMA. (2019, September). Emergency financial first aid kit (EFFAK). Emergency Financial First Aid Kit (EFFAK). https://www.fema.gov/sites/default/files/documents/fema_effak-toolkit.pdf

FEMA. (n.d.). Safeguard critical documents and valuables. Safeguard Critical Documents and Valuables. https://www.ready.gov/sites/default/files/2020-03/fema_safeguard-critical-documents-and-valuables.pdf

Pet disaster preparedness & recovery. American Red Cross. (n.d.). https://www.redcross.org/get-help/how-to-prepare-for-emergencies/pet-disaster-preparedness.html

Protect your home with Flood Insurance. FEMA.gov. (n.d.). https://www.fema.gov/fact-sheet/protect-your-home-flood-insurance

Tornadoes. Tornadoes | Ready.gov. (2024, June 24). https://www.ready.gov/tornadoes

Turner, T. (2024, October 9). Ohio State assists farmers as drought, rain create challenges for soybean crops. https://news.osu.edu/ohio-state-assists-farmers-as-drought-rain-create-challenges-for-soybean-crops/

Types of emergencies. Types of Disasters | American Red Cross. (n.d.). https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies.html

Winter Weather. Winter Weather | Ready.gov. (n.d.). https://www.ready.gov/winter-weather

Written by: Misty Harmon, Assistant Professor and Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

Reviewed by: Ryan Kline, Family and Consumer Sciences Educator, Ohio State University Extension, Ross County, kline.375@osu.edu