fall

Don’ t forget the “pumpkin” spice? Why celebrating health this Fall maybe easier than you first thought.

photo of a coffee cup saying autumn mood on

A new study shows that America’s obsession with pumpkin spice may promote better overall health. The benefits are not from the extra sugary lattes many people enjoy this time of year, though!

What is pumpkin spice?

The seasonal spice is often a blend of cinnamon, ginger, nutmeg, cloves and allspice; however, notice that pumpkin is not on the ingredient list. Normally associated with the pumpkin pie, the flavorings start to appear in cupcakes, coffees, muffins, teas, and even cheeses as we head into the colder months. Recently researchers looked at why we crave these fall flavors and found that it is often the  memories we have of the warm spices at holiday gatherings we have with friends.  

Benefits of the spice blend

The recent article highlights the numerous benefits that a spicy diet can have. Spices used in “pumpkin” spice may provide the following health benefits: potential increase in antioxidants, reduced inflammation, improved digestion, heart protection, and balanced blood sugar.

Even if “pumpkin spice” is a fall gimmick, research shows the actual spices in the product can positively affect your health all year long.

Cinnamon has been linked with lowering bad cholesterol, increasing antioxidants, and helping to reduce inflammation.

Ginger has a long history of being used in ancient medicine, which leads to long list of benefits from the spice. Some benefits are reducing nausea, pain relief, and more. In a 2008 study, ginger was linked to decreasing LDL cholesterol.

A photo of pumpkin spiced lattes and pumpkins, cinnamon, and other spices.

Nutmeg is rich in antioxidants like many other spices. Antioxidants decrease chronic oxidative stress preventing some chronic diseases and protecting from others.

Cloves is a delicious flavor and can add a kick to many of your recipes, but little research has been done on the actual clove used in the spice mixture.

Allspice much like the others has anti-inflammatory properties and some research shows potentially anticancer properties .

Though all these spices can have valuable benefits, they are meant to be consumed within reason and should not replace any medications. Though the benefits may support a healthy lifestyle, it is important to contact your doctor before taking larger or purposeful doses of any of these spices.

If pumpkin spice is not your thing, here are some other Fall health benefits

Walking weather:

Fall commonly has more mild temperatures, which means many find it easier to get out and move! Take advantage of the chilly fall weather and increase your steps.

Better Sleep:

Before we get ready to hibernate for the long winter, research has shown we sleep better during the fall months. From getting darker earlier, to shorter days overall, to colder weather, there are numerous reasons we get better sleep during this time of the year.

Works Cited:

Burdeos, Johna. “Is Pumpkin Spice Good for You?” Health, Health, 21 Oct. 2024, www.health.com/pumpkin-spice-benefits-8730485.

“Health Benefits of Pumpkin Spice.” Cleveland Clinic: Health Essentials, Cleveland Clinic, 27 June 2024, health.clevelandclinic.org/pumpkin-spice-benefits.

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

Reviewer: Misty Harmon, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Perry County, harmon.416@osu.edu

Sweater Weather

One of my favorite things about fall and winter is that it’s finally sweater weather! As a longtime knitter, I love to try out my new handmade clothing and break out some of my favorite commercially produced sweaters. With both handmade and purchased sweaters, it’s important to take care of your garments throughout the season to ensure they are ready to wear for years.

Knitted sweater, gloves, and hats

If your winter wear has been stored for the summer, you may want to take some time to freshen your clothing up before wearing it. If your clothes have a musty smell, try giving them a quick wash or take dry clean-only items to the dry cleaners. If there’s still a smell, you may want to add some white vinegar, borax, or baking soda to your wash. For clothes that come out of storage with a few wrinkles, iron or steam your garment, or you can just bring them into the bathroom when you take a hot shower and use that steam to release the wrinkles.  

Once you have your cold-weather clothing out of storage, take care of them throughout the season! Closely read the care instruction label for your winter clothes to see how they should be laundered. Some sweaters, usually those made with synthetic fibers, can be machine-washed on cold and tumble-dried on low and still keep their shape. If you have a sweater made with natural fibers, such as certain types of wool, it may be recommended to handwash your garment or use the hand wash cycle on your washing machine. Wool sweaters should NEVER be put in the dryer – this can cause them to “feel” and shrink dramatically. If you are unsure what to do with your favorite sweater, check out the University of Georgia’s “Understand Your Fibers” factsheet.

When your sweaters are clean, they should be folded and put in a drawer or shelf, rather than hung in the closet. Hanging a sweater can cause it to stretch or create bumps in the shoulder area. When wearing your sweaters, choose jewelry and accessories carefully – some jewelry can easily snag your knitwear. Be sure to treat stains soon, particularly before they go into storage again as stains that age can darken over time.

When winter is over and it’s time to put away your sweaters until next fall, make sure that your clothes have all been cleaned and completely dried – soiled sweaters in storage could potentially attract cloth-damaging insects. Finally, be sure to store your sweaters and winter wear in a cool, dark, and dry area of your home. Happy sweater season!

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

Reviewed By: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Resources:

Clean up your winter wardrobe. The American Cleaning Institute (ACI). (n.d.-a). https://www.cleaninginstitute.org/cleaning-tips/cleaning-schedule/clean-your-winter-wardrobe

Lowe, J. (2023, June 15). Knit your way to better health. Live Healthy Live Well. https://livehealthyosu.com/2023/06/15/knit-your-way-to-better-health/

Sweater care. The American Cleaning Institute (ACI). (n.d.-b). https://www.cleaninginstitute.org/cleaning-tips/clothes/fabric-care/sweater-care

University of Georgia Cooperative Extension. (n.d.). Understand your fibers. Textiles. https://site.extension.uga.edu/textiles/textile-basics/understand-your-fibers/

It’s Apple Season!

five apples on a table

“An apple a day keeps the doctor away.” We all have heard it, yet is it really true?    It is true and great advice!   Apples are one of the most delicious and healthy fruits you can eat!  A medium apple contains about 60 calories, 3 grams of fiber and provides 11% of your daily vitamin C.  Almost half the vitamin C comes from the flesh.  Apples are about 85% water, making them a hydrating snack.  Eating a raw apple, whole and unpeeled provides the most health benefits.  Apples are a versatile fruit that may be used in cooking, baking and juices. Apples offer valuable health benefits including:

  • Stabilizes blood sugar– apples are high in fiber, antioxidants and lower in sugar helping keep your glucose levels steady.   Fiber slows the absorption of glucose into your bloodstream.
  • Lowers cholesterol-apples have antioxidants and fiber that helps lower cholesterol.  The pectin binds cholesterol in your digestive tract and flushes it out.
  • Helps reduce blood pressure-research indicates that the antioxidants in apple peels help blood flow smoothly in our systems and helps reduce blood pressure.
  • Reduces inflammation-apples contain anti-inflammatory substances, mainly fiber and antioxidants that reduces inflammation.  Continual inflammation causes damage and can lead to disease.
  • Boosts microbiome– microbiome are microorganisms that live in the gut and on our skin. Some are good and some are harmful.  Apples help with both types, stops the harmful microbes from growing in the gut promoting good gut health.
  • Satisfies hunger longer– apples are high in fiber and water, making them a filling snack.  The fiber slows digestion making you feel full longer. 

 Apples are a delicious snack when consumed fresh or are great in salads, roasted meats, desserts and beverages!   Making applesauce, chutneys, relishes or butters are a great way to celebrate fall.  Add to toast, pancakes, waffles or in oatmeal are wonderful morning starters.  Visit an orchard or farmer’s market this weekend to purchase apples and enjoy the many benefits and delicious taste!

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

Reviewer: Alexus Masterson, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Muskingum County, masterson.98@osu.edu

https://health.clevelandclinic.org/benefits-of-apples

https://www.eatright.org/health/health-conditions/cardiovascular-health-heart-disease-hypertension/combating-high-blood-pressure

https://ajcn.nutrition.org/article/S0002-9165(22)01006-1/fulltext

https://www.webmd.com/food-recipes/benefits-apples

A New Season

atumn road
Country road in fall

This time of year is always difficult for me. Unlike those of you who LOVE fall, I do not. Yes, you read that right, I do not like fall, not at all. For a long time, I couldn’t figure out why I don’t share the same love of Fall like so many. It turns out, I have the milder version of Seasonal Affective Disorder (SAD) known as the Winter Blues. You might be thinking, but it’s not winter. Well, SAD or seasonal blues can occur anytime of the year. Symptoms are typically the opposite for people who have Summer Seasonal Affective Disorder, otherwise, they start and end around the same time each year.

I knew this year would be especially challenging. I just sent my youngest child off to college in August and my older son who moved into an apartment in late spring. So, my husband and I are technically empty nesters. While he is excited, I don’t share his enthusiasm. I enjoyed having my kids at home and I still LOVE it when my sons stop by if just to do laundry or stay over. My daughter was home this past weekend for fall break and my younger son came home for a visit. It was nice to see and hug them, to hear what’s going on in their lives, and to hang out. While I don’t miss the extra dirty dishes, I do miss them.

Each new season brings change. While this season is especially difficult for me, I try to be proactive to help minimize the negative impacts. Some things that help me include EXERCISE, eating healthy, adequate sleep, connecting with loved ones, getting as much natural light as possible, and realizing that this too shall pass. I know about when my symptoms start and about when they end. This predictability of symptoms is actually what helped me realize that I experience the “winter blues,” just in the fall.

people
Group of young adults

The new season of being an empty nester has brought its share of change. While I miss my kids immensely, I know I raised healthy, well-adjusted, productive adults. There are times when I feel they don’t need me, then I get a phone call asking me about something, so they still need me, just in different ways. My daughter has had a cough for a couple of weeks (negative COVID), and she called asking me to drive 2.5 hours to go to the doctor with her! She has never been to the doctor without me, and she is scared. I had to keep myself from laughing. She’s very independent and hasn’t asked for my help navigating college and all that comes with it, yet she wants me to accompany her to the doctor! I asked her why she was scared She said she doesn’t want to fill out the paperwork. I told her she can call me if she has any questions. She was not thrilled that I would not come up, but she was more at ease knowing she can call me if needed.

This new season will continue to be an adjustment as we all figure out how to support each other in new or different ways. I am excited about what the future holds for my kids and for my husband and me. My young adult children are building their own lives and figuring out what they want to do in the next few years. My husband and I will be building our retirement home in the next several months and we are rehabbing a vintage camper to travel now and when we retire. All in all, this new season is filled with countless possibilities for us all!

Written by: Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County, harmon.416@osu.edu

Reviewed by: Ken Stewart, Family and Consumer Sciences Educator, OSU Extension Monroe County, stewart.1982@osu.edu

Sources:

Carter, S. (2017, September 21). It’s fall, it’s fall… I love it all! Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2017/09/25/its-fall-its-fall-i-love-it-all/

Harmon, M. (2019, October 21). Fall: A sad time of year. Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2019/10/21/fall-a-sad-time-of-year/

Harmon, M. (2021, October 15). It’s Fall Y’all and the struggle is real. Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2021/09/28/its-fall-yall-and-the-struggle-is-real/

Harmon, M. (2022, July 28). Empty nest-now what? Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2022/07/28/empty-nest-now-what/

Nelson, H. (2007, October 32). Advice for parents and guardians of college students: 6 pieces of first-year wisdom. Advice for Parents of College Students: 6 Pieces of First-Year Wisdom – Azusa Pacific University. Retrieved October 21, 2022, from https://www.apu.edu/articles/advice-for-parents-of-college-students-6-pieces-of-first-year-wisdom/

Scammahorn, R. (2021, September 8). Don’t delay, start saving today! Live Smart Ohio. Retrieved October 21, 2022, from https://livesmartohio.osu.edu/money/scammahorn-5osu-edu/dont-delay-start-saving-today/

Stewart, K. (2022, March 2). Getting financial aid without getting scammed. Live Smart Ohio. Retrieved October 21, 2022, from https://livesmartohio.osu.edu/money/stewart-1982osu-edu/getting-financial-aid-without-getting-scammed/

Enjoy Fall with All Your Senses

Fall is a beautiful time of year to get out and enjoy all the sights, colors, and sounds of nature. All of this can be a treat for our senses. Connecting to your senses can be a simple way to reduce stress. Tapping into all five senses can immediately provide calming and healing powers.  Incorporate one of these sensory experiences into your day and enjoy finding something new about fall to love:

people walking in woods

Vision:

Have a scavenger hunt: look for items found in the woods or at a park, in your neighborhood, or stay in your own backyard.

Create some art: make a nature rubbing with paper and crayons. Collect interesting items such as bark or leaves and place them under the paper and rub them on top with a crayon.  Consider placing interesting leaves in a bowl or vase and enjoying for the season or arranging them in a frame.

Smell:

Pay attention to the new smells that come with the season. Bring your attention to the grass, flowers, and air of fall. Notice the difference between a sunny and rainy day and talk about these with your children or grandchildren noting the differences they perceive.

Taste:

Fall offers a variety of new taste experiences, including pumpkin, cinnamon, and more. Pay attention to how these seasonal flavors make you feel.

Touch:

Fall can provide new and exciting textures to explore. Grasses have different and new textures as the season changes. Acorns, leaves, bark, moss, pinecones, feathers, and more can all have interesting textures to explore.

Sound:

Crunching leaves, new bird sounds, and others can contribute to the exciting sounds of fall. Take some time to simply sit and observe the unique sounds of the season.

Try taking a sensory walk incorporating all these senses and enjoy the multi-sensory benefits of fall. Using all our senses to explore a new season can greatly enhance the experience of fall and provide fall memories that last!

Written by: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County.

Reviewed by: Dan Remley, Field Specialist, Food, Nutrition and Wellness, Ohio State University Extension.

Resources:

Globokar, L. (2020, November 27). Learn how reconnecting with your senses helps you to manage stress. Forbes. Retrieved September 29, 2022, from https://www.forbes.com/sites/lidijaglobokar/2020/11/30/learn-how-reconnecting-with-your-senses-helps-you-to-manage-stress/?sh=32696bec1544

Whitney-Coulter, A. (2022, January 26). Use your five senses to connect with nature. Mindful. Retrieved September 29, 2022, from https://www.mindful.org/sense-the-benefits-of-nature/

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