Exercise

Halloween Fun while Saving Funds

Spooky season is upon us! The smell of decaying leaves, the feeling of cool, crisp fall air, and the variety of Fall festivities are all indicative, Halloween is here! This year, despite inflating prices of food and goods, Americans are expected to spend a record high of $13.1 billion on Halloween items (candy, costumes, décor, etc.). How do we celebrate the fall and Halloween traditions we love without breaking the bank?

Jack-o-lantern bucket full of bills.

Picture from: Picture from Adobe Express.

 

  1. Explore your closets for clothing items you already own and create your own Halloween costume out of different pieces of clothing, jewelry, props, etc.

Assemble a costume you can throw together yourself using what you already own! One year, I threw together an orange-knitted turtleneck, a brown skirt, glasses and a magnifying glass and voila! My very own Velma costume from Scooby-Doo.

  1. Take advantage of post-season discounted Halloween items.

Following Spooky season, check out the sales leading up to holiday and seasonal promotions to see if there are any items on sale or clearance that you would like to use next year.

  1. Fall farms and haunted houses can be pricey. Try these inexpensive, festive fall activities!
  • Bobbing for Apples

Try a healthier version of apple-bobbing by hanging the apples by strings and having guests select their apple by taking a bite without using their hands!

  • Halloween Eye-Spy

Venture around your neighborhood or town on a Halloween scavenger hunt! Prompt your children to search for specific fall or Halloween decorations, flowers, etc.

  • Pumpkin-Carving

The closer it is November, the more likely it is farmers have already harvested their pumpkins. If you see a field that has been harvested, there may be discounted or free pumpkins available. Check your local farms! Carve your pumpkins with your kiddos for a fun, inexpensive fall activity, then bake the pumpkin seeds for a tasty treat! Try this recipe for Spicy and Sweet Pepitas.

      4. Distribute healthy, inexpensive foods instead of candy during Trick-or-Treat hours.

Foods like apples, bananas, and oranges all come ready-to-go in their own natural packaging, making these fruits a healthy, delicious substitute for expensive Halloween candy. Pretzels, popcorn, and pencils are all thrifty substitutes, as well. Check out these  healthy, budget-friendly alternatives to candy.

  1. When Trick-or-Treating, walk from house to house or share a vehicle with family or friends to reduce fuel costs.

No need to drive multiple vehicles for groups trick-or-treating together, or in the same location. Build relationships and reduce fuel costs by carpooling or walking with family and friends when trick-or-treating.

Embrace your Halloween and fall festivities, cherishing these experiences without spending an arm and a leg!

Written by: Caitlin 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

Why Gut Health Matters – And How to Support It

An artistic and symbolic representation of gut health, featuring a human silhouette with a glowing digestive system. Inside the digestive area, include colorful fruits (like berries, apples, bananas), vegetables (like broccoli, carrots, spinach), whole grains (like oats, quinoa, and brown rice), and a variety of meats (like grilled chicken, salmon, and lean beef). The background should be bright and clean, with natural elements like leaves and water droplets to suggest freshness and vitality. The overall tone should be healthy, balanced, and holistic, emphasizing the importance of a diverse diet for gut health

Your gut is more than just a digestive system – it is a bustling ecosystem of trillions of microbes that play a vital role in your overall health, they are called the gut microbiome. This community, of microbes, includes bacteria, viruses, fungi, and other microorganisms that live primarily in your colon. Although they are tiny, their impact is anything but.

The Gut-Body Connection

A healthy gut microbiome supports your body in several important ways:

  • Digestion and Nutrition Absorption: Gut bacteria help break down complex carbohydrates and fibers, producing short-chain fatty acids that nourish your colon and support metabolic function.
  • Immune Function: About 70% of your immune system resides in your gut. A balanced microbiome helps regulate immune responses and protect against harmful pathogens.
  • Mental Health: The gut and brain are closely linked through the gut-brain axis, and often your gut is referred to as your second brain. Some gut bacteria produce neurotransmitters like serotonin, which influence mood and cognitive function.
  • Chronic Disease Prevention: An imbalance gut microbiome has been linked to conditions like obesity, type 2 diabetes, heart disease, and even certain cancers.

What Disrupts Gut Health?

Modern lifestyles can throw your gut out of balance. Diets high in processed foods and low in fiber, chronic stress, lack of sleep, and overuse of antibiotics can all reduce microbial diversity and allow harmful bacteria opportunity to thrive.

How to Support a Healthy Gut

Fortunately, small lifestyle changes can make a big difference:

  • Eat More Fiber: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria and promote diversity.
  • Include Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain live cultures that can enhance your microbiome.
  • Exercise Regularly: Physical activity may help increase microbial diversity and reduce inflammation.
  • Avoid Unnecessary Antibiotics: Use them only when prescribed, as they can wipe out both harmful and helpful bacteria.

Your gut health is foundational to your overall well-being. By making mindful choices in your diet and lifestyle, you can cultivate a thriving microbiome that supports everything from digestion to mental clarity. Think of your gut as a garden – how you care for it, and what you feed it determines how well it grows.

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

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

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

Spring into Action!

Floral-decorated cleaning equipment.

Spring is right around the corner–the birds are singing, we see a bit more sunlight each day, and common blue violets are beginning to speckle Ohio grass!

With the transitioning of the seasons, many of us are planning our spring activities: starting seeds for summer gardens, tidying and fertilizing flower beds, etc. Another activity on your spring checklist may include spring cleaning/decluttering.

Where does the term “spring cleaning” originate? A Smithsonian exhibit from 2000 showcased the history of housecleaning and featured diary entries from women circa the 1800s.

According to their entries, this cleaning tradition began in order to remove the dust and soot that accumulated in the household from wood burners and lanterns used to heat homes. Beating rugs, opening the windows and doors to allow fresh air to revive their home, and dusting and scrubbing the soot away.

Why continue this tradition today?

Physical Activity

Spring cleaning is a physical task—from dusting, vacuuming, and mopping, to rearranging furniture. The American Heart Association recommends 150 minutes of moderate physical activity per week, and Harvard Health Publishing suggests that 30 minutes of heavy cleaning burns approximately 162 calories for an individual weighing 155 lbs.

Stress Management

Per the Anxiety & Depression Association of America (ADAA), physical activity is one of the most recommended coping strategies for stress management. Physical activity is “effective at reducing fatigue, improving alertness and concentration” and “enhancing overall cognitive function.” Additionally, the endorphins released through physical activity “improve the ability to sleep, which in turn reduces stress.”

Hazard Prevention

Keeping our homes tidy and clutter-free helps decrease the risk of falls. The Ohio Department of Aging recommends clearing walkways, removing trash, paper, cords, and boxes, folding blankets and putting away pillows that are not in use.

Whatever your reason for spring cleaning, the tradition certainly instills a feeling of satisfaction and accomplishment. Start small and break up activities to avoid feeling overwhelmed and frustrated. Enjoy the process, then sit back and admire the results!

Written by: Caitlin Mathews-Smith, Family and Consumer Sciences, Guernsey County, Ohio State University Extension, mathews-smith.1@osu.edu

Reviewed by: Jessica Lowe, Family and Consumer Sciences, Pickaway County, Ohio State University Extension, lowe.495@osu.edu

Sources:

American Heart Association editorial staff and reviewed by science and medicine advisors (Ed.). (2024, January 19). American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Calories burned in 30 minutes for people of three different weights. Calories burned in 30 minutes of leisure and routine activities-Harvard Health Publishing. (2021, March 8). https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights

K., J. (2010, March 25). Spring Cleaning is Based on Practices from Generations Ago. Spring cleaning is based on practices from generations ago. https://www.washingtonpost.com/wp-dyn/content/article/2010/03/23/AR2010032303492.html

Ohio Department of Aging. (n.d.). Falls Prevention At Home. Falls Prevention at Home | Department of Aging. https://aging.ohio.gov/care-and-living/health-and-safety/fall-prevention/fall-prevention-at-home-1

Physical activity reduces stress. Physical Activity Reduces Stress | Anxiety and Depression Association of America, ADAA. (n.d.-b). https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

Photo Credits:     

Pixabay.

 

Movement to Improve Mental Health

Image displays the brain

Acknowledging that February is American Heart Month, we understand that it is important to get more movement throughout the day to improve heart health. Did you know that movement and exercise can also improve your mental health?

Physical activity has many added benefits. In the winter months, mood disorders become more prevalent. The National Institute of Mental Health states, “Seasonal affective disorder is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting 4-5 months out of the year”. In most situations, this disorder can start in the fall or winter and diminish in the summer.

Symptoms of Seasonal Affective Disorder (SAD) along with symptoms of depression include:

  • Oversleeping (hypersomnia)
  • Overeating, particularly with a craving for carbohydrates, leading to weight gain
  • Social withdrawal (feeling like “hibernating”)
  • Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
  • Feelings of hopelessness or pessimism
  • Feelings of irritability, frustration, or restlessness
  • Feelings of guilt, worthlessness, or helplessness
  • Loss of interest or pleasure in hobbies and activities
  • Decreased energy, fatigue, or feeling slowed down
  • Difficulty concentrating, remembering, or making decisions
  • Changes in sleep or appetite or unplanned weight changes
  • Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
  • Thoughts of death or suicide or suicide attempts

It can be obvious that feelings affect movement (moving more slowly), but your movement can also affect your feelings. Regular aerobic excise, regular exercise, and meditative movement can help improve mood disorders.

How Exercise can Improve Mood Disorders:

  • Regular aerobic exercise – can reduce anxiety by making your brain’s “fight or flight” system less reactive.
  • Regular exercise such as cycling or gym-based aerobic, resistance, flexibility, and balance exercises can also reduce depressive symptoms. Regular exercise may boost mood by increasing a brain protein that helps nerve fibers grow.
  • Meditative movement has been shown to alleviate depressive symptoms. This is a type of movement in which you pay close attention to your bodily sensations, position in space, and gut feelings (such as subtle changes in heart rate or breathing) as you move.

Adding physical activity in your daily routine can not only improve your heart health but can also improve your mental health. If you suffer from SAD, adding one of the exercises mentioned above, you can enhance your mind and body.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, Ohio State University Extension, Union County

Reviewed by: Jennifer Little, Family and Consumer Sciences Educator, Ohio State University Extension, Hancock County

References:

How Simply Moving Benefits your Mental Health. Harvard Health. (2016, March 28). https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350

U.S. Department of Health and Human Services. (n.d.). Seasonal Affective Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

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

More Ways to Move More!

Owner walking Golden Retriever dog in the park

Most people have the urge to be more active during the summer months, but with our busy schedules, getting active can seem impossible. It is recommended that adults get around 150 minutes of exercise each week. The good news is that you can be physically active throughout your entire day, you don’t have to do everything at once.

7 No-Brainer Ways to Boost your Activity Level

  1. Grab the leash and walk your dog. 
  2. Take your kid (or your spouse) for a walk. 
  3. Try the 10-Minute Workout. Stuck at home? Boost your heart rate and brain power with this quick home workout.
  4. Walk and talk. Even if you’re glued to your phone for work calls, you don’t have to be glued to your chair. Make it a habit to talk and walk.
  5. Tune into fitness. Walk or jog in place, do yoga or lift weights, or walk on the treadmill at the gym while you watch your must-see TV shows.
  6. Ditch the car. Spare yourself the parking stress and log some more active time by parking farther away (or even leaving the car at home) and walking or biking to your destination.
  7. Take the stairs. 

Physical activity has many added benefits. The Center for Disease Control and Prevention provides many benefits of physical activity.

Benefits of Physical Activity:

  1. Improves brain health
  2. Helps manage weight
  3. Reduces the risk of disease
  4. Strengthens bones and muscles
  5. Improves your ability to do everyday activities

Life can be busy, and it may seem like there aren’t enough hours in the day. Try to follow the recommendations for physical activity for your age group. There are many benefits that could improve your health and overall lifestyle.

Resources:

“Benefits of Physical Activity.” Centers for Disease Control and Prevention, 16 June 2022, www.cdc.gov/physicalactivity/basics/pa-health/index.htm.

“No Time for Exercise? Here Are 7 Easy Ways to Move More!” Www.Heart.Org, 20 Oct. 2022, www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-ways-to-move-more.

Author: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County

Reviewer: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County

Gardening for Your Health

gardening gloves

Gardening can be more than just a hobby, it can have lasting benefits for your physical health, mental health, and can help fight against some chronic diseases and cancers. In a randomized, controlled study of community gardeners, those who gardened increased their physical activity by forty-two minutes per week and ate an average of 1.4 grams more fiber daily than those who did not. They also reported lower levels of stress and anxiety. A few of the ways gardening can benefit your health include:

Increased Exercise. The CDC categorizes gardening as exercise. Gardening can exercise all the body’s major muscle groups. Physical activity during gardening such as digging, hauling, watering and harvesting can improve your physical strength, heart health, weight, sleep, and immune system. Regular exercise can also improve your brain health. Exercise can improve memory and thinking skills by reducing insulin resistance, reducing inflammation, and stimulating the release of growth factors—chemicals in the brain that affect the growth and health of brain cells.

Improved mental health. Gardening can improve your mental health by encouraging feelings of well-being, calm, empowerment, and connection. Working in school, community, and family gardens can help people of different ages, abilities, and backgrounds expand and deepen their connections with each other. Working in a garden can help you take charge and feel empowered to meet your own needs for exercise, healthy food, and beautiful surroundings. Having a routine of regularly tending a garden can provide structure to your day and is linked to improved mental health. 

Increased Vitamin D production. A scientific review of the risks and benefits of sun exposure found that controlled exposure to the sun increases Vitamin D production in the body while limiting the risks of over exposure. Vitamin D can help lower the risk of breast cancer, colorectal cancer, bladder cancer, prostate cancer, non-Hodgkin’s lymphoma, and multiple sclerosis. In addition, if your vitamin D levels are low, you can have a greater risk of developing psoriasis flares, metabolic syndrome (a prediabetes condition), type II diabetes, and dementia.

Improved Diet. In the randomized, controlled study of community gardeners, in addition to increasing their daily fiber intake, the gardeners also increased their daily fruit and vegetable consumption. The Dietary Guidelines for Americans recommend that adults consume 2 ½ cups each of fruits and vegetables per day. Fruits and vegetables contain a variety of nutrients that promote health and prevent disease, including dietary fiber. Growing your own fruits and vegetables can help encourage you to eat more produce as you harvest your efforts from gardening. 

Gardening can provide many health benefits for both the body and the mind. Increased exercise and Vitamin D production, improved diet and fiber intake, and feelings of calm, empowerment, and connection all contribute to improved mental health, physical health, and an overall sense of well-being.  So, consider adding gardening to your list of hobbies today!    

Written by Julie Weinberg, Dietetic Intern and Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Holly Bandy, Family and Consumer Sciences Educator, OSU Extension Stark County

Sources:

Litt, J.S., Alaimo, K., Harrall, K.K., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J., Li, K., Villalobos, A., Coringrato, E., Courtney, J.B., Payton, M. & Glueck, D.H. (2023). Effects of a community gardening intervention on diet, physical activity, and anthropometry outcomes in the USA (CAPs): An observer-blind, randomized controlled trial. The Lancet Planetary Health; 7(1): E23-E32. doi: 10.1016/S2542-5196(22)00303-5. https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(22)00303-5/fulltext

Litt, J.S., Alaimo, K., Buchenau, M., Villalobos, A., Glueck, D.H., Crume, T., Fahnestock, L., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J. & Li, K (2018). Rationale and design for the community activation for prevention study (CAPs): A randomized controlled trial of community gardening. Contemporary Clinical Trials; 68: 72-78. doi: 10.1016/j.cct.2018.03.005. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963280/

How is Your New Year’s Resolution Going?

Image with question mark and check boxes

Did you know that only 19 percent of individuals keep their new year’s resolution? Almost a third of all Americans failed to maintain at least one goal after two weeks. By the start of February nearly 45 percent have abandoned their resolutions and by the start of March, almost 80 percent of resolution makers have abandoned their new goals. Time to check in, how are you doing on your goal(s)? It is never a bad time to set a goal, you do not have to wait for a new year, new month, or a Monday, you can start fresh today.

How do you keep yourself and your new goals from becoming one of those statistics? Failing to have a plan, one of the main factors as to why people fail to keep their new goals is they are not prepared or ready to make a change. According to the Transtheoretical Model (TTM) of change, there are five stages of change ranging from pre-contemplation (an individual may be unaware of the need to change; does not intend to make change) to Maintenance (sustained behavior change). Behavior changes such as a new year’s resolution will be more successful if you are prepared for change, TTM calls this stage preparation of determination.

As you are preparing for successful change and goal setting: Be realistic, every year resolutions fail because individuals set high, lofty, and sometimes unrealistic goals. You may need to think smaller, healthy goals can be more easily obtained by setting a series of small goals in place of one large goal. Set specific action steps to help you reach your goal, and remember it is not all or nothing, if you have a bad day or a setback don’t give up on your new goal. Track your progress, whether you want to use an app on a smartphone or make your fun way of tracking, keeping a record of progress will help you remain focused. Finally, consider what motivates you. Is it health benefits, cost savings, personal fulfillment, or happiness?

Whether you make the resolution to be healthy on January 1 or a random day in March, the same principles of being ready to make the

Letter tile blocks spelling "If not now when"

change apply, there is nothing magical about midnight on January 1, and the start of a new year. In fact, you can assess your readiness and start today on your journey to a healthier and happier you.

Written by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension, Greene County

Reviewed by: Kathy Tutt, Family and Consumer Sciences Educator, Ohio State University Extension, Clark County

References:

Boston University School of Public Health. (2022, November). The transtheoretical model (Stages of change). https://sphweb.bumc.bu.edu/otlt/mph-modules/sb/behavioralchangetheories/behavioralchangetheories6.html. https://sphweb.bumc.bu.edu/otlt/mph-modules/sb/behavioralchangetheories/behavioralchangetheories6.html

Krause, R. (2022, December). Research shows nearly all new year’s resolutions fail. Why? wthr.com. https://www.wthr.com/article/news/local/new-years-resolution-expert-how-to-keep-resolution-2023/531-911e0e82-54de-498b-9a04-87b71bd25a2b

U.S. Department of Health and Human Services, National Institutes of Health, & National Institute of Diabetes and Kidney Disease. (2008, May). Changing your habits: Steps to better health. UMass Chan Medical School. https://www.umassmed.edu/contentassets/7855013f932a4d858f6b6dd412cdbabc/changing_your_habits.pdf

Picture credit: Brett Jordan, retrieved from https://unsplash.com/photos/gJUZjwy2EgE

Fall Into Wellness

autumn road

Fall is here!  The mornings are cooler and there is a hint of color on the trees.  Fall is a perfect time to enjoy the beauty of the season.  Cool morning air, beautiful colors  and even some pumpkin spice. It’s time to pause, reflect and recharge.  With the holiday season around the corner, it’s the season to slow down and assess your health and wellness.

Change is challenging, not only for the trees but for people too.  Ask a friend or colleague to join you in your journey to wellness.  Here are some tips for a healthier fall:

  • Boost your immunity– as colder weather arrives, it’s important to boost your immune system with foods containing Vitamin C (oranges, limes, grapefruit, peppers) to help fight off infections. Almonds, garlic, ginger, and spinach also aids immunity health. Wash your hands often and drink lots of water.
  • Have dinner with your family.  It’s a perfect time to reconnect with your family. Families that eat together tend to consume healthier meals and strengthen family relationships.
  • Visit a local farmers market. Add in-season  fruits and vegetables into your meals. Apples, turnips, brussels sprouts, and squash are great in-season options to add to your meals for nutrient dense benefits.
  • Watch those tailgate party calories.  Enjoy,  yet consider filling up on vegetables and modify foods to healthier options.
  • As cooler weather arrives, it’s a perfect time to get outdoors and enjoy the beauty of the season. Take a walk-in nature for increased physical activity.
  • Sterilize your most touched items.  Your cell phone, keyboard, remote, and tablet are exposed to bacteria. Wipe down these surfaces frequently with a sanitizing wipe. 
  • Get enough vitamin D — This essential vitamin helps the body absorb calcium. We get most of our Vitamin D from the sun, so our intake decreases when the weather is colder since we spend most of our time inside during the fall/winter seasons. If you find you are not getting outside much, good sources of  Vitamin D include  salmon, tuna, and mushrooms.  Fortified foods that contain Vitamin D are cow’s milk, orange juice cereal and oatmeal. Vitamin D  can boost your mood and immune system!
  • Prepare your home for possible extreme weather conditions.  Is your snow shovel accessible?  Is your furnace and snow blower serviced and set to go.  Check the batteries in your flashlights and smoke detectors. 

With so many fun activities to do in the fall — apple picking, corn mazes, fall festivals, tail gating, football —  you’ll want to stay healthy to enjoy it all!

Have a happy and healthy fall!

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

Reviewed by: Shari Gallup, Assistant Professor, Ohio State University Extension, Licking County, gallup.1@osu.edu

References:

https://www.cdc.gov/chronicdisease/resources/infographic/healthy-fall.htm

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

https://www.webmd.com/women/features/8-fall-steps-for-healthy-living