Author: zies.1

Sip Happens: Stay Cool and Hydrated

Sip Happens: Stay Cool and Hydrated

As summer rolls in, many of us start dreaming of beach days, poolside lounging, and icy drinks. But while we’re busy cooling off in the water, it’s easy to forget that our bodies, which are composed of 55–65% water, also need hydration. Dehydration is a common and often overlooked risk during the warmer months, with serious consequences.

What Causes Dehydration?

Dehydration occurs when your body loses more fluids than it takes in. And it’s more common than you might think—about 75% of Americans are chronically dehydrated. While medical conditions can contribute, everyday habits are often to blame. Common causes of dehydration include:

  • Not drinking enough fluids.
  • Sweating from heat, exercise, or sunburn.
  • Drinking too much alcohol.
  • Vomiting or diarrhea.
  • Aging (which can dull your sense of thirst.

 Signs and Symptoms to Watch For

Dehydration can become dangerous if ignored. According to the National Health Service, here are some common warning signs:

  • Feeling thirsty.
  • Dark yellow, strong-smelling urine.
  • Dizziness or lightheadedness.
  • Fatigue.
  • Dry mouth, lips, or eyes.
  • Urinating less than four times a day.

People with diabetes or those taking diuretics are especially at risk for dehydration. A quick way to check for dehydration is the skin turgor test ( a.k.a the “pinch test”), a simple method anyone can use.

To stay healthy and energized, aim for these daily water intake goals:

  • Women: About 11.5 cups (2.7 liters)
  • Men: About 15.5 cups (3.7 liters)

Here are some easy ways to meet your hydration needs:

  • Eat water-rich foods like cucumbers, watermelon, and oranges.
  • Limit alcohol and drink a glass of water with every alcoholic beverage.
  • Keep a reusable water bottle with you.
  • Infuse your water with fruits, herbs, or citrus for extra flavor. 
  • When to Seek Medical HelpI
  • f you or someone you know experiences severe dehydration symptoms—such as extreme thirst, rapid heartbeat, confusion, or little to no urine—seek medical attention immediately.

Written by: Susan Zies, FCS Educator, Wood County, zies.1@osu.edu

Reviewed by: Laura Stanton, FCS Educator, Warren County, Stanton.60@osu.edu

Feast on Fish

Cooked fish on a plate with a salad and vegetables
Did you know that fish is like a multivitamin for our brains? Fish and shellfish supply the nutrients, vitamins, and omega-3s essential for brain development, strong bones, a healthy heart, and our immune system. Low omega-3 fatty acid intake is a worldwide problem and has stimulated scientific and commercial interest in this essential lipid. Omega-3 fatty acids are important fats our bodies cannot produce independently, so we must get them from our diet. These fats have significantly been studied for their many health benefits. High consumption of omega-3 fatty acids has been associated with improved cardiovascular health, decreased anxiety and depression, as well as reduced rates of cancer, Alzheimer’s Disease, and type 1 Diabetes. Given this news, many seek ways to “boost” their immune system, brain and heart health, and overall health. Good nutrition is essential in supporting a strong immune system, which can offer protection from some chronic health diseases. Unfortunately, even though eating fish is like a multivitamin for our brain, almost 90% of Americans, both children and adults, do not meet the recommendation for seafood! I must admit, I, too, fall into that 90% group of people who do not eat enough seafood each week, and I love seafood. But the health benefits of seafood are so compelling that I’m committed to making a change, and I hope you are, too.

Dietary Guidelines for Americans recommend eating fish as part of a healthy eating pattern. Based on a 2,000-calorie diet, at least 8 ounces of seafood are recommended. For pregnant or breastfeeding women, the recommendation is to consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

Here are some tips from seafoodnutrition.org that I plan to try this month to encourage my family to meet the seafood recommendations:

  • Seafood is a versatile kitchen staple. Fish rich in omega-3s, such as tuna, salmon, trout, and sardines, can be prepared in myriad ways, each offering unique benefits. For instance, with its omega-3 fatty acids, salmon is an excellent choice for heart health, while sardines, high in calcium, are essential for bone health. Experiment with different cooking methods like grilling and broiling, and don’t forget to add some spices to enhance the flavor. This versatility can inspire you to get creative in the kitchen and make seafood a regular in your diet.
  • Keep seafood on hand: Stock your pantry with canned seafood. Canned salmon and tuna are tasty, healthy, and easy to prepare. Keep frozen fish in the freezer for an easy meal. Kids love fish sticks!
  • Seafood doesn’t have to break the bank. It’s possible to enjoy it on a budget. Look for weekly ads and sales and consider buying in bulk. For example, I like to buy several pounds of salmon and freeze it into individual serving sizes for future use. The image at the top of this blog is an example of this method after pulling fish from my freezer and grilling it. This approach saves money and ensures you always have seafood on hand.
  • Put seafood on a salad or a sandwich. Top a salad with canned tuna or salmon or use it for sandwiches instead of deli meats. You can also cook extra of your favorite fish and use the leftovers for another meal—a great way to get your seafood twice a week.

Food thermometer tesing the temperature of fish

When it comes to seafood, safety is key. Keeping seafood refrigerated until ready to use and cooking fish to an internal temperature of 145°F until it easily flakes with a fork is essential. Cook shrimp, lobster, and scallops until they are opaque (milky white). Following these safety guidelines will ensure you and your family enjoy seafood with confidence and peace of mind, knowing you’re preparing it safely and healthily.

I challenge you to be creative over the next month and eat seafood at least twice weekly.

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

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

The Truth About Prediabetes

Piece of paper that says Prediabetes are you at risk?

Diabetes is a chronic condition that impacts 37 million people in the United States. What’s even more shocking is 1 in 5 people don’t know they have it. Approximately 12.1% of the adult population in Ohio have a diagnosis of diabetes. Unfortunately, there isn’t a cure but there are various lifestyle factors that lower your risk. These include weight loss, choosing healthy foods, and increasing your activity. In the United States, more than 1 in 3 adults have prediabetes and 80% of them are unaware they have it. Prediabetes raises your risk for developing type 2 diabetes. Approximately 10% of people with prediabetes progress to type 2 diabetes each year. For most individuals who develop type 2 diabetes, the beginning of the disease started several years before they met the criteria for diagnosis. By the time someone is diagnosed with type 2 diabetes, 50-70% of their pancreatic islet cells are not functioning.  However, if prediabetes is caught early enough, proven and achievable lifestyle changes can help to reverse it.

Prediabetes is where an individuals blood glucose levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. Someone may have prediabetes for years without any symptoms. The real burden for people with or at risk of type 2 diabetes is the long term, life threatening complications of the disease that are often asymptomatic. Prediabetes is associated with an increased chance for developing serious health conditions such as heart attack, stroke, blindness, neuropathy, or kidney failure. Not only can diabetes lead to serious health complications, but it’s also very expensive. Medical costs for those living with diabetes are more than twice as high compared to those without. Diagnosed diabetes costs ~$12.3 billion in Ohio each year. Risk of early death for adults living with diabetes is 60% higher than adults without. 

It’s important to have your healthcare provider to check your Hemoglobin A1C or fasting blood glucose to determine if you meet the criteria for diagnosis of prediabetes. Some risk factors include: being overweight, being > 45 years old, having a parent or sibling with type 2 diabetes, physical inactivity, a history of gestational diabetes, or having polycystic ovary syndrome. If you would like to see where you stand, take this 1-minute prediabetes risk test. If your score indicates a high risk for prediabetes, visit your doctor for a simple blood test to confirm your result.

Prediabetes infograph on health risk, and statistics of 96 million americans have prediabetes

Written by: Shannon Smith, MFN, RD, LD, CDCES, Program Coordinator, Wood County Family and Consumer Sciences

Reviewed by: Susan Zies, M.Ed. Extension Educator, Family and Consumer Sciences, Wood County

Help People- Change Lives

Voluteer-sign

Think about the last time you did something for others. How did it make you feel? I know when I help people, it makes me feel happy. I also feel positive about the experience, and it helps me develop a sense of purpose. There are many documented health benefits of volunteering and providing service to others. Volunteering can help one improve physical and mental health, gain valuable skills and provide a sense of purpose as well as foster new relationships and build and support existing relationships.

Think about being a part of history with Public Health AmeriCorps. Public Health AmeriCorps is a national service program to train a diverse new generation of public health leaders and create healthier, more resilient communities. Check out this 1 minute video below.

https://www.youtube.com/watch?v=m1w3ir3kiKM&t=1s

Watch the video on YouTube to view the text transcript.

Ohio State University Extension has a new Extension Public Health AmeriCorps Program and is currently seeking enthusiastic and caring individuals with a desire to create positive community change. This program is calling for individuals who are dedicated to volunteerism and ready to work collaboratively with Ohio State University Extension professionals, local leaders and volunteers. There are many benefits to this new opportunity:

  • Earn a living allowance
  • Gain student loan forbearance
  • Complete Mental Health First Aid Training
  • Become certified as a Community Health Worker
  • Earn mileage for travel
  • Make a positive impact in the community
  • Make a difference for others and yourself
  • Develop friendships

Interested in Serving or Learning more? Please email Emilee Drerup at Drerup.23@osu.edu.

Help People, Change Lives and Join Ohio State University Extension’s AmeriCorps Team Today!

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

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

Sources:

Carter, S. Living Life on Purpose. Live Healthy Live Well, Ohio State University Extension. 2023, April 18.

Giancaspro ML, Manuti A. Learning to Be Employable Through Volunteering: A Qualitative Study on the Development of Employability Capital of Young People. Front Psychol. 2021 Mar 1;12:574232. doi: 10.3389/fpsyg.2021.574232. PMID: 33732176; PMCID: PMC7956941.

Matthews, K., Nazroo, J. The Impact of Volunteering and Its Characteristics on Well-being After State Pension Age: Longitudinal Evidence From the English Longitudinal Study of Ageing, The Journals of Gerontology: Series B, Volume 76, Issue 3, March 2021, Pages 632–641, https://doi.org/10.1093/geronb/gbaa146

Thoreson, A. Helping people, changing lives: 3 health benefits of volunteering. MayoClinic Health System. 2021 Sep 16.

Yeung JWK, Zhang Z, Kim TY. Volunteering and health benefits in general adults: cumulative effects and forms. BMC Public Health. 2017 Jul 11;18(1):8. doi: 10.1186/s12889-017-4561-8. Erratum in: BMC Public Health. 2017 Sep 22;17 (1):736. PMID: 28693551; PMCID: PMC5504679.

A Deadly Reminder on E. coli

green romaine lettuce with black background

 I was surprised when I heard last month that E.coli cases were on the rise in Wood County, the county I live and work in. Currently, there are 23 known cases of Shiga toxin- producing Escherichia coli (STEC) E. coli identified by our local health department.  This is a huge increase from cases in the past. For example, in the last five and a half years the county has logged 27 E. coli cases. Of the 23 cases to date, 7 people from my community have been hospitalized, with ages ranging from 21- 60. According to the CDC , a specific food has not yet been confirmed as the source of this outbreak, but many sick people reported eating burgers and sandwiches with romaine lettuce before getting sick. Center for Disease Control also reports that E.coli cases  have been found in  Indiana, Michigan and Pennsylvania, Kentucky, and New York.

So, you may ask what is  Escherichia coli  (E. coli)? Well, E. coli can be found in intestines of animals and people, our foods and our environment. Most are harmless and can be a part of a healthy immune system. However, some E. coli can cause a lot of harm to the body. It can cause diarrhea, fever, severe vomiting and even kidney problems. Most people with (STEC) infection start to feel ill 3 to 4 days after eating something that contains the bacteria. However, people can feel ill anywhere from 1 to 10 days after exposure.

 Ways to prevent the spread of E. Coli

                Good Personal Hygiene

A person washing their hands with soap and water
  • Wash hands thoroughly before and after preparing food, after using the restroom and changing diapers.
  • Wash hands thoroughly after contact with animals such as farms, petting zoos, fairs and even your own animal.
  • Wash hands thoroughly before preparing or feeding bottles or foods to an infant or toddler and before touching their mouths, and pacifiers.

Wash fruits and vegetables

  • Wash fruits and vegetables well under running water, unless the package says it has already been washed.

Cook meats thoroughly

  • Cook ground beef a minimum temperature of 160 degrees F.
  • Always use a food thermometer to check that the meat has reached a safe  minimum internal temperature.

Written by: Susan Zies, Family and Consumer Sciences Educator, OSU Extension Wood County

Reviewed by: Shannon Smith RD, LD, CDCES, Family and Consumer Sciences Program Coordinator, OSU Extension Wood County

Sources:

woodcountyhealth.org

https://www.foodsafety.gov/food-poisoning

Save A Life- Pitch the Leftover Medications

Do you have leftover medications in your medicine cabinet? Are you saving that medication in case you contract the same illness in the future? Well, that is NOT OK! Did you know that EVERYDAY 5,700 Americans misuse a prescription drug for the first time. Nearly 51% of those who misuse prescription pain relievers get them from family or friends.

white backgournd with yellow and red capsules and blue tablets of medications

The Substance Abuse and Mental Health Services Administrations Survey on Drug Use and Health revealed that between 6 and 7 million Americans , age 12 and older, have misused a prescription pain killer (such as OxyContin, Percocet, Vicodin), sedative ( Valium, Xanax) or stimulant ( Ritalin, Adderall) in the past month.

Every year, approximately 60,000 emergency department visits and 450,000 calls to poison centers are made after kids under 6 years of age find and ingest medication accidentally. Below is a case summary from the FDA to show how some medications can result in death if they are accidentally taken by children.

  • A 2 year old boy was found lethargic by his mother with her methadone bottle open and 20 pills missing. She then put the child down for a nap and could not wake him 5 hours later. The child arrived to the emergency department (ED) in cardiac arrest, pupils were fixed and dilated.  A heart ultrasound showed no cardiac activity after 30 minutes of resuscitation, and the boy was declared dead. The cause of death: methadone toxicity.

Watch the video on YouTube to view the text transcript.

This video demonstrates how to safely dispose of unused medications.

Please take time to check your medications and safely dispose of any medication you no longer need, you could be saving a life of a friend or family member.

Sources:

http://www.generationrx.org

https://www.fda.gov/drugs/safe-disposal-medicines/disposal-unused-medicines-what-you-should-know

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County

Reviewed by: Shannon Smith, RD, LD, CDCES, Program Coordinator, Wood County

Dangerous and Deadly? It Can Only Be Dehydration.

clear glass with a red colored beverage sitting on a pool ledge

As thoughts of summer activities start to fill people’s minds, images of beaches, pool trips, and one’s favorite refreshing beverage are often visualized. As the weather heats up, people all over the world swarm to bodies of water to find a refreshing relief from the hot sun. However, what about our bodies of water? The human body is 55-65% water, and so often, people neglect to replenish themselves, which can lead to dehydration.

What causes dehydration?

            Dehydration happens when water losses from the body exceed water replacement.  Did you know that 75% of Americans are chronically dehydrated? Dehydration can be caused by a variety of medical issues, but in general, it can be caused by:

  • Failure to replenish water losses.
  • Excessive water loss from the skin due to exercise, heat, or even sunburns.
  • Excessive alcohol consumption.
  • Excessive vomiting or diarrhea.
  • Increased aging.

Signs and Symptoms of Dehydration

            Dehydration can be fatal, so it is essential to know the common signs and symptoms of dehydration to prevent it from progressing to a deadly point. According to the National Health Service4, common signs and symptoms of dehydration are:

  • feeling thirsty
  • dark yellow and strong-smelling pee
  • feeling dizzy or lightheaded
  • feeling tired
  • a dry mouth, lips, and eyes
  • peeing little, and fewer than four times daily

It is important to note that individuals with specific conditions such as diabetes or certain medications such as diuretics are more prone to dehydration.A quick and easy way to access dehydration is with a simple test of someone’s skin turgor, often called the dehydration pinch test. The great thing about knowing this tool is that it is quick, easy, and can be performed by anyone.

How to Avoid Dehydration

            As the weather continues to heat up, consuming the appropriate amount of water is vital for one’s overall health. Adequate amounts for water have been determined for generally healthy people and are based on age and gender. For women, the amount of total water is about 11.5 cups per day, and for men, about 15.5 cups. Basic tips to help meet your recommended daily fluid intakes and avoid dehydration are:

  • Eat foods with high amounts of water like fruits and vegetables.
  • Avoid or limit drinks with alcohol.
  • Drink one glass of water for every alcoholic beverage consumed.
  • Carry around a full water bottle with you wherever you go.

Not everyone is a fan of plain water, and if you are one of these people, try one of these recipes to not only spice up your water but help increase your daily water consumption.

If you or your loved one has severe dehydration symptoms, including excessive thirst, fever, rapid heartbeat, fast breathing, little or no urine, concentrated urine with a dark color and pungent odor or confusion, contact your doctor immediately!

Written by: Madison Barker, Guest Author from Middle Tennessee State University, Nutrition and Food Science major with a concentration in Dietetics.

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County

References

  1. Taylor K, Jones EB. Adult Dehydration. [Updated 2020 Apr 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555956/
  2. Alcohol use and health. Centers for Disease Control and Prevention. https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm. Accessed April 11, 2021.
  3. Schols JM, De Groot CP, van der Cammen TJ, Olde Rikkert MG. Preventing and treating dehydration in the elderly during periods of illness and warm weather. J Nutr Health Aging. 2009;13(2):150-157. doi:10.1007/s12603-009-0023-z
  4. Dehydration. National Health Service UK. https://www.nhs.uk/conditions/dehydration/. Published August 9, 2019. Accessed April 11, 2021.
  5. Gordon B. How Much Water Do You Need. EatRight. https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need. Published November 6, 2019. Accessed April 11, 2021.