healthy choices

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

A No-Shoes Policy. Is this for you?

In the U.S., it is very common to wear shoes at home, but have you ever considered the benefits of taking them off?

Why Take Off Your Shoes?

Footwear is designed to protect our feet but consider the costs. Shoes travel with us everywhere-through public restrooms, parks, and the outdoors- meaning they can pick up harmful toxins, germs, and chemicals along the way. Studies have shown that our shoes can carry millions of bacteria on them, germs like Methicillin-resistant Staphylococcus aureus (MRSA), Escherichia coli  (E. Coli) and Clostridioides difficile (C.diff).

Shoes can also track in heavy metals like lead, and hazardous chemicals such as fertilizers, insecticides, and pesticides. If you suffer from seasonal allergies, you might even be dragging allergens throughout your home, aggravating your symptoms.

How to Be a No-Shoes Household

If you have made the decision to be a no-shoes household, it might feel awkward asking your guests to comply. Many people are uncomfortable showing their bare feet or socks, and in formal settings, shoes are often part of an outfit. However, if creating a healthy home is your goal, don’t feel afraid to implement a no-shoes policy. Here are a few ways to make your request easier for everyone:

  • Tell Guests in Advance

If possible, inform your guests ahead of time that you have a no-shoes policy. This gives them a chance to adjust their footwear and prepares them for easy removal when they arrive.

  • Put Up a Polite Sign

Consider placing a friendly sign by your door to remind guests of your request to remove their shoes. It is an easy and non-intrusive way to communicate your preference.

  • Offer Washable Slippers

If you want to make your guests, feel more comfortable, offer them a pair of clean, washable slippers to wear during their visit. This can make them feel more at ease while respecting your no-shoes rule.

What if Your Guests Can’t Go Shoe-Free?

In these situations, don’t stress- just take some time after the visit to clean your floors or carpets. For carpets, use a HEPA filter vacuum, if possible. If you don’t have one, a fabric-safe disinfectant spray followed by a regular vacuuming will still help. For hard floors, use a mild disinfectant mixed with warm water, and mop instead of sweeping, as sweeping can stir up particles into the air.

What if you Need to Wear Shoes Indoors?

Consider purchasing a pair of house shoes that you only wear inside. Keep them by the door for easy access when you come home. Also, it is a good idea to clean the soles and sides of your shoes regularly. Doing so can eliminate up to 90% of bacteria picked up outside.

The Benefits of No-Shoes Policy

It may seem like a small change, but it can have a big impact on your family’s health, creating a cleaner, safer environment for everyone.

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

Don’t let daylight savings get you down

Daylight Saving Time (DST) begins on Sunday, March 9, 2025, at 2 a.m., when clocks advance by one hour to maximize evening daylight. This shift can disrupt our internal clocks, leading to sleep disturbances and potential health impacts. To ease the transition, consider the following strategies:

  1. Gradually Adjust Your Sleep Schedule

In the days leading up to the time change, aim to go to bed and wake up 15–20 minutes earlier each day. This gradual shift helps your body adapt to the new schedule with minimal disruption.

sleepfoundation.org

  1. Seek Morning Sunlight Exposure

Morning light exposure aids in resetting your internal clock. On the day after the time change, spend time outdoors in natural sunlight shortly after waking. If outdoor access is limited, consider using a light therapy box.

almanac.com

  1. Maintain Consistent Bedtime Routines

Engage in relaxing activities before bedtime to signal your body that it’s time to wind down. This could include reading a book, taking a warm bath, or practicing meditation. Consistency in your pre-sleep routine reinforces healthy sleep patterns.

colorado.edu

  1. Limit Exposure to Evening Light

Reducing exposure to bright and blue light in the evening can help signal to your body that it’s time to wind down. Consider dimming lights and avoiding screens at least an hour before bedtime.

sleepfoundation.org

  1. Be Mindful of Napping

If you feel sleepy after the time change, a short nap (no more than 20 minutes) can be beneficial. However, avoid napping too close to bedtime, as it may interfere with your ability to fall asleep at night.

webmd.com

  1. Practice Good Sleep Hygiene

Maintain a comfortable sleep environment by keeping your bedroom cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime and engage in regular physical activity during the day to promote better sleep quality.

sleepfoundation.org

Implementing these tips can help mitigate the effects of the time change, promoting a smoother transition into Daylight Saving Time and supporting your overall health and well-being.

How to Prepare for the Start and end of Daylight Saving Time https://www.sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time

5 tips to help your body adjust to the time change

https://www.almanac.com/5-tips-help-your-body-adjust-time-change

 6 tips to help you fall back into standard time  https://www.colorado.edu/health/blog/daylight-saving-tips

Daylight Savings: Health Effects and Tips

https://www.webmd.com/sleep-disorders/spring-forward-with-sleep-tips

 Daylight Saving Time: Sleep Health & Tips https://extension.usu.edu/mentalhealth/articles/daylight-saving-time-sleep-health-and-tips.pdf

Conquer The Clutter

Physical Clutter Equals Mind Clutter

What does clutter mean to you? Everyone has their own definition of clean whether it is when they are doing laundry, tiding up the kitchen, or hygiene habits. Spring is quickly approaching, and you might be thinking about doing some deep cleaning before the sports and weekend adventures in full swing, but sometimes it might be difficult to know where to start. Set time aside that will be as uninterrupted as possible so that you do not waste your effort and can think about the spaces in your home that need the most attention. Cleaning efficiently is not only about saving time but saving money water and energy. For example, using the dishwasher to clean dishes takes 3.5 times less water than washing dishes by hand, this choice saves you time and money when possible.

Having a plan in place can help you stay on task and accomplish your goals. Making a list, going room to room will help you determine how to prioritize deep-cleaning or surface cleaning. List all the rooms that need regular cleanings such as hallways, stairways, and entryways. Rooms that are not used frequently, like a spare room can be done seasonally or as needed. Some things to remember including cleaning from top to bottom (dusting up high before vacuuming the floor), prioritize the kitchen and bathroom as they take the most time to clean. With spring right around the corner, take inventory to see what disinfectants and other cleaners you may need to keep your family safe and allergy free. As they say, practice makes perfect so the more you clean, the more confident you will become in doing what works best for you. Studies have shown that when people declutter, they are more likely to have reduced stress feel refreshed and have an improved quality of life. Challenge yourself and set a timer, spend 30 minutes cleaning up around your house and see what you can do!

Written By: Alexus Masterson, MPH, Family and Consumer Science Educator, OSU Extension, Muskingum County

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

Why “Resolutions” might not work…

Sign with the year 2025 and a question mark

We are naturally drawn to the idea of setting resolutions and intentions at the start of a new year. Whether you view this as social conditioning or simply a cultural norm, it is undeniable that many of us share a collective awareness of what we did or did not accomplish in the past year. This shared sense often sparks a desire to reflect on what we would like to change, achieve, or create in the year ahead.

There is 4,000 years of historical tradition of New Year’s resolutions. The Farmer’s Almanac writes an interesting article of this history.

So, how is your resolution going so far? Does this question excite you, or aggravate you?

Did you make a resolution to get healthier this year and rush to join a local gym? If so, you have probably noticed that many others have the same idea. Your news feeds are flooded with gym membership deals and online fitness challenges targeting those eager to lose weight. You might wonder; how do these companies predict my resolutions?

There is no secret behind this marketing tactic. As humans, we are creatures of habit, and year after year, we tend to follow similar patterns when it comes to our New Year’s resolutions. The most common resolutions focus on:

  1. Saving or earning more money
  2. Improving our happiness
  3. Physical health and wellness
  4. Improving our diet

So, why do so many resolutions fail? If we are creatures of habit when it comes to setting resolutions, why do we struggle so much with following through on them? It is only January, yet here we are already talking about failure in the new year. In fact, about 88% of people who set New Year’s resolutions will have given up by the end of the month, according to Baylor College of Medicine.

Most explanations for reasons resolutions fail point to our struggle with making big changes long-term, lack of commitment, and the unrealistic nature of some resolutions.

An alternative approach to New Year’s resolutions might be to skip them altogether. Dean of Social Sciences, Dr Thomas MacCarty, at Southern New Hampshire University (SNHU), does not recommend making New Year’s resolutions. He believes setting lofty resolutions can have psychological harm when those major changes do not come to fruition. An alternative can be SMART goals instead of resolutions. These are Specific, Measurable, Achievable, Relevant, and Timely goals. You can also boost your accountability by sharing your SMART goals with friends and family. Another good practice is to set SMART goals earlier in the year, rather than waiting until the end. By shifting the tradition of “making a fresh start” we can focus on personal growth and improvement throughout the entire year.

Using these alternatives to resolutions could serve us better in succeeding with our tangible SMART goals and building upon our successes. This approach seems more encouraging and rewarding.

So, how are your SMART goals going so far? Does this question excite and motivate you?

Happy New Year!

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

Leaving Plastics in the Past

Plastic, a ubiquitous material that was once admired for its durability, flexibility, and endless number of uses. Historically, plastic was developed as an alternative to natural ivory in 1869 by John Wesley Hyatt. The popularity of the game billiards contributed to the strain of the supply of ivory, leading to a New York firm offering $10,000 to anyone who could find a suitable replacement (www.sciencehistory.org), and the rest is history. Fast forward approximately 150 years later and plastics are used in:

  • Appliances
  • Bags, sacks and wraps
  • Bottles and jars
  • Casing of lead-acid batteries
  • Clothing and fabrics
  • Cups
  • Disposable diapers
  • Furniture
  • Household items such as shower curtains
  • Medical devices
  • Toys
  • Trash bags
  • Utensils

Production of plastic surged over decades, and per Science History Institute Museum & Library, “The possibilities of plastics gave some observers an almost utopian future with abundant material wealth thanks to an inexpensive, safe, sanitary substance that could be shaped by humans to their every whim.”

Plastic containers in bright colors.

Concerns began to arise in the 1960s, a decade noted for environmental conscientiousness, when people noticed plastic debris accumulating in the oceans. Despite plastic items ending up in landfills, plastic particles ended up in the air, soil, and water.  Compounded with the release of the book Silent Spring by Rachel Carson–a work detailing the dangers of chemical pesticides, and the Cuyahoga River fire, people began to question the sustainability of long-term plastic usage and its impact on the environment.

The United States Environmental Protection Agency (EPA) defines “microplastic” as plastic particles ranging from 5 millimeters (mm) to 1 nanometer (nm) in size. The Association of American Medical Colleges (AAMC) cites a 2023 study by Bartman, Copotelli, Gaspar, and Ross, where microplastics were present in the drinking water of mice then detected in their tissue. AAMC further states “Microplastics have been detected in fruits and vegetables, plastic water bottles, the air, cosmetics, and household dust. Now, researchers are finding them in almost every part of the human body, including in breast milk, the placenta, testicles, hearts, livers, and kidneys.”

Microplastics can be found “everywhere: from trash, dust, fabrics, cosmetics, cleaning products, rain, seafood, produce, tables salt, and more.” (www.harvard.edu). This is alarming, considering microplastics found in the body contain chemicals that have been linked to multiple diseases including (Ocean Blue Project):

  • Three forms of cancer
  • Disruptions to the endocrine system and hormone imbalances
  • Endometriosis
  • Male fertility struggles
  • Problems for fetus development
  • Respiratory disease
  • Asthma
  • Cardiovascular disease

Though it’s unlikely we can completely eliminate our exposure to plastics, there are certainly actions we can take to reduce the plastic use in our personal lives.

  • Avoid single-use food/beverage containers, like bottled water.
  • Avoid highly-processed foods.
  • Utilize wooden cutting boards.
  • Use glass storage containers or another non-plastic alternative.
  • If you drink tea, consuming loose-leaf teas.
  • Vacuum often to reduce airborne microplastics.
  • Consider purchasing organic materials: cotton, silk, wool, hemp, and other natural fibers.
  • Wash clothing less frequently, run full loads, and dry clothes on a clothesline.
  • Research political candidates who support plastic-free initiatives for the future.
Recycled colorful plastic lid decorations riveted to ceiling.

As for reducing environmental plastic waste, there is hope for the future. We can take action into our own hands by practicing the 3 R’s: Reduce, Reuse and Recycle. Reduce plastic waste using the tips mentioned above. Reuse plastic by using old plastic bags for multiple shopping trips, as trash liners or for pet waste. Recycle plastics accepted by your local recycling facilities. Identify these items by the number of the plastic, located on the bottom of the container. To quote Chinese philosopher Lao Tzu, “Everything great must be dealt with while it is still small.”

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

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

Food Safety While Gift Giving for the Holiday Season

Stacked holiday gifts.

As the holiday season approaches, it’s a great time to share gifts with your loved ones. If you’re considering giving the gift of food, there are many options, including subscription boxes, home-delivered groceries, and homemade treats. However, when sending food gifts, it’s important to prioritize food safety to keep your loved ones safe.

The most crucial step when giving food as a gift is to communicate with the recipient.

  • Ask about any food allergies or aversions they may have.
  • Find out if they will be home when the food is delivered so they can refrigerate it promptly. Perishable items or cooked meals can cause food poisoning if left out for more than 2 hours. Bacteria that lead to food borne illnesses multiply rapidly when food is in the “danger zone,” which is between 40°F (4°C) and 140°F (60°C).
  • Let them know how the food should arrive. Perishable items should arrive frozen, partially frozen with visible ice crystals, or at least at refrigerator temperature (40°F (4°C) or below when measured with a food thermometer). If the food arrives above 40°F (4°C), it should be discarded.
  • Ensure they understand how to store the food. All perishable items should be placed in the refrigerator or freezer as soon as possible.
  • Consider providing safety tips for preparing and cooking the food, as well as advice on storing leftovers.

When gifting homemade canned goods, it’s essential to follow proper guidelines. Adhere to Cottage Food laws when gifting home-canned items. A Cottage Food Operation refers to a person producing non-hazardous food items in their home, such as baked goods, jams, jellies, and fruit butter. Home-canned foods are items that someone has canned for their family’s consumption. It is not advisable to share foods that do not appear on the Cottage Food list. Home-canned foods can carry risks, such as botulism, a severe illness caused by a toxin produced in improperly canned items.

There are many non-perishable food items that are a great option for gifts. Below are some low-risk food gift ideas and recipes you may want to try.

Gift from the Kitchen Recipes

As the holiday season approaches, gifting food can be a delightful option, but it’s important to prioritize food safety. Make sure to follow the tips above to keep your family and friends safe this holiday season.

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 

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

 

 

Sometimes it IS about the Heat and Humidity

Most of us have heard the old saying, “It’s not about the heat, it’s about the humidity”. In some instances, we have both. I once heard a weather forecaster refer to a 3-H Day, hazy, hot, and humid. When the temperature and the relative humidity are combined, it gives us the heat index and this tells us how hot it really feels. Extreme Heat warnings are issued whenever the heat index feels like 86 degrees F or higher. This means that people are at a increased risk for heat related illnesses or even fatalities. So, when the weather forecast says actual temperatures in the 90’s we should all use more caution with outdoor activities during those times. Some groups like seniors or young children are at even more risk. Outdoor workers are more exposed to heat and heat stress illness. as well.Thermometer with hazy sky.

According to a recent CFAES Safety and Compliance bulletin:

Heat Stress Illness includes:

Heat stroke – This is the most serious heat related effect. Heat stroke occurs when the body temperature increases above 104° F.  Signs and symptoms: confusion, loss of consciousness, seizures, and lack of perspiration. This condition must be treated as a medical emergency and the employee must receive immediate medical attention.

Heat exhaustion – Signs and symptoms:  headache, nausea, dizziness, weakness, irritability, confusion, thirst, heavy perspiration, and a body temperature greater than 100.4° F.

Heat cramps – Signs and symptoms: muscle pains usually caused by the loss of body salts/fluids, this can happen later as well. People should replace fluid loss by drinking water and/or carbohydrate-electrolyte liquids every 15 to 20 minutes.

Heat rash – Heat rash is caused by excessive perspiration and looks like a red cluster of pimples or small blisters.

Dehydration – Dehydration is a major factor in most heat disorders. Signs and symptoms: increasing thirst, dry mouth, weakness or light-headedness, darkening of the urine or a decrease in urination.”

Sometimes the nature of outdoor work doesn’t include shade. Tips for the pros that work outside can also apply to everyone else dealing with extreme heat. Light colored and breathable clothing; drink plenty of water about every 15 minutes drink some water; limit caffeine intake; get plenty of rest; take breaks and cool down when you can; avoid heavy, hot salty foods.

Be mindful of sun exposure as well on these hot sunny days. Reducing sunburn risk by not going out during the hottest part of the day (10am-4pm). Apply sunscreen; use lip protection; and wear sunglasses, a wide brimmed hat to protect head neck and ears, and protective clothing.

Look for low-cost cooling areas if possible. Public libraries, congregate dining centers for seniors are often climate controlled, as well as shopping malls and museums. Sometimes a little respite from the heat helps a lot. Stay hydrated! Stay safe when the heat indexes rise.

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

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

Predict Prevent Prevail

May is Preeclampsia Awareness Month and the Preeclampsia Foundation 2024 theme is Predict Prevent Prevail.

What is preeclampsia? Per the Preeclampsia Foundation, preeclampsia is “a life-threatening disorder that occurs only during pregnancy and the postpartum period. Preeclampsia and related disorders such as gestational hypertension, HELLP syndrome and eclampsia are most often characterized by a rapid rise in blood pressure that can lead to seizure, stroke, multiple organ failure, and even death of the mother and/or baby.”

Hypertension, or high blood pressure, is a common condition that occurs when the pressure of blood is consistently elevated and puts a strain on the walls of our arteries. The Centers for Disease Control and Prevention (CDC), estimates that preeclampsia occurs in 1 in every 12-17 pregnancies among women ages 20 to 44, and is characterized by hypertension during pregnancy that occurs after 20 weeks of gestation. Preeclampsia puts both the mother and baby at an increased risk of complications.

Mother's pregnant belly with baby slippers on top.

 What are the signs of preeclampsia?

Signs

  • Stomach and/or shoulder pain
  • Feeling nauseous, throwing up
  • Swelling in your hands and face
  • Headaches
  • Seeing spots
  • Gaining more than 5 lbs. in a week
  • Shortness of breath
  • Lower back pain

If left untreated, serious complications may arise.

Complications

Serious risks for mother include:

  • Seizures
  • Stroke
  • Organ damage
  • Death

Serious risk for baby include:

  • Premature birth
  • Low birth weight
  • Death

If you’re wondering if there’s any way to reduce the risk of preeclampsia, I have good news! The Cleveland Clinic recommends taking a baby aspirin daily to decrease the risk of developing preeclampsia by about 15%. They also recommend taking steps to reduce the risk of hypertension prior to pregnancy.

Recommendations

  • Follow a healthy diet
  • Reduce sodium intake
  • Maintain a healthy weight
  • Stay active
  • Consume alcohol in moderation (prior to pregnancy)

Interested in raising awareness of this life-threatening disorder? The Preeclampsia Foundation suggests becoming involved by:

You can also share information about the foundation through social media. Through raising awareness and informing others of the details of preeclampsia, we can provide education that will Predict Prevent and Prevail.

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:

Centers for Disease Control and Prevention. (2023, June 19). High blood pressure during pregnancy. Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/pregnancy.htm

C. C. medical. (2021, October 14). Preeclampsia: Symptoms, causes, treatments & prevention. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/17952-preeclampsia

Cleveland Clinic medical. (2023, May 1). High blood pressure: What you need to know. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/4314-hypertension-high-blood-pressure#prevention

Preelcampsia Foundation. (n.d.). Preeclampsia – May is preeclampsia awareness month. Preeclampsia Foundation – Saving mothers and babies from preeclampsia. https://www.preeclampsia.org/AwarenessMonth#:~:text=May%20is%20Preeclampsia%20Awareness%20Month%2C%20a%20month%2Dlong%20communication%20campaign,threatening%20hypertensive%20disorder%20of%20pregnancy.

Preeclampsia – signs and symptoms of preeclampsia. Preeclampsia Foundation – Saving mothers and babies from preeclampsia. https://www.preeclampsia.org/signs-and-symptoms

Photo Credits:

Pixabay.