mental health

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

Flour, Sugar, and Self-Care: The Therapeutic Power of Baking

1,466,100+ Baking Stock Photos, Pictures & Royalty-Free ...

School is out and summer has officially started with traveling, sports and cookouts. If you were asked what your signature dish is, what would you say? Personally, mine would be buffalo chicken dip, a classic. I am not much for baking, but I have started trying new things in the kitchen. Baking is an activity that channels creative therapy, and studies show that engaging in art therapy can impact stress levels. One of my best friends, Keala, has recently been experimenting with sourdough by making bagels, loaves, and other baked goods. She is constantly telling me how excited she is to try new things and how much more creativity she has while baking (not to mention it tastes great!). Challenging our creative side gives us a sense of accomplishment that will allow us to continue trying a new hobby. Baking also stimulates the senses, boosts self-confidence and create or strengthen relationships (Northern Healthcare, 2025).

If baking is something you do regularly, have you ever considered it a mindful practice? The step-by-step action of following a recipe can be a mindful practice as well as the physical act of kneading bread. The repetitive nature provides a calming effect by doing things like kneading dough. Today culinary arts programs have been created focusing on therapy approaches with benefits like time-management, brain development through using the senses, and increased awareness about health and nutrition. The art of cooking, sharing recipes, and relationship strength all foster a sense of community. Food holds a strong tradition in many cultures whether it is during holidays or weekly. It can be a time to gather, talk, and spend time with loved ones. On days like today, when the weather is cold and rainy, staying inside and baking can serve as a great activity to pass the time. Reading is another way we care for our mental health as it provides an outlet to discover new worlds and relaxation. This summer, the Buckeye Bookworms Book Club is hosting a One Night Only Event featuring the book The Baking Games by Rachel Hanna. The meeting date is July 24 from 6-7:30 (EST), If you want to sign up go to https://go.osu.edu/fcsbookclub and register!

Written by: Alexus Masterson, Extension Educator, Ohio State University Extension, Family and Consumer Sciences, Muskingum County.

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

Self-Care for New Moms

Person making a heart with their hands

Since learning that I will welcome a sweet baby boy in August, I have been reflecting on the importance of practicing self-care as a new mom. Self-care doesn’t come easily and requires some intentionality. There are numerous ways to integrate a self-care routine into your daily life.

Self-care  is defined as the practice of taking action to improve one’s health and well-being. Here are some tips for implementing self-care into your new routine:

Quick Tips for Implementing Self-Care:

– Delegate and Ask for Help: Accept help when it is offered and don’t hesitate to ask for assistance with tasks that may not come as easily as they once did.

– Stay Organized: Keep a calendar for appointments and tasks to help you avoid stress and becoming overwhelmed.

– Focus on Basic Healthy Lifestyle Habits: Ensure you are getting enough sleep, incorporating physical activity into your routine, and eating a healthy diet.

– Schedule “Me Time”: Carve out time for yourself to do something enjoyable, like getting coffee with a friend. Protect these plans on your schedule.

Be sure to   into your daily routine.

Get Enough Sleep

Lack of sleep can significantly affect your overall health—both physically and mentally. Aim for 7 to 8 hours of sleep each night.

Set Boundaries

To protect your mental health and energy, it’s important to understand your limits and feel comfortable saying “no” when necessary.

Talk to Someone

Addressing any health concerns—whether physical or mental—is crucial and should be a priority.

Eat What Makes You Feel Good

Nutrition is a vital aspect of self-care. A balanced diet is associated with improved emotional, physical, and mental health.

By incorporating these strategies into your daily life, you can better take care of yourself and, in turn, be more present for your new baby and mental health.

Prioritizing self-care is essential for new moms as they navigate the challenges of motherhood. By taking intentional steps to care for your physical, mental, and emotional well-being, you not only enhance your own health but also provide a nurturing environment for your baby. Remember that self-care is not a luxury; it is a necessity that allows you to recharge and be the best version of yourself. Embrace the journey ahead, and don’t hesitate to seek help, stay organized, and carve out time for yourself. With these strategies in place, you’ll be better prepared to enjoy the beautiful moments of motherhood while maintaining your own well-being.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Youth Development, Union County, Ohio State University Extension, taylor.4411@osu.edu

Reviewed by: Amanda Bohlen, Family and Consumer Sciences, Washington County, Ohio State University Extension, Bohlen.19@osu.edu

Photo Credits: Adobe Stock

Minding your Mental Health in May

Flower brain collage.How are you feeling today? Have you checked in on yourself lately? May is “Mental Health Awareness Month”, and this year’s theme is “Turning Awareness into Action.” The Centers for Disease Control and Prevention (CDC) describe mental health as “the component of behavioral health that includes our emotional, psychological, and social well-being. Mental health is a state of well-being that enables us to cope with the stresses of life, realize our abilities, learn well and work well, and contribute to our community.” When we’re not operating as our typical selves due to stressors, it can have detrimental effects on our daily lives.

There are several factors that influence our mental health, including:

  • Biological and psychological factors
    • Emotional skills
    • Substance use
    • Genetics
  • Social, economic, geopolitical, and environmental issues
    • Poverty
    • Violence
    • Inequality
    • Environmental deprivation

Check in on yourself. If you feel like you are struggling with your mental health, there are ways to manage your mental health and help is available!

What can you do to manage your mental health?

  • Try to get at least 30 minutes of exercise each day. Thirty minutes of physical activity does not need to be consecutive, it can break down into intervals throughout the day (a 10-minute morning walk, 10-minute stretch break, and 10-minutes of biking in the evening)
  • Eat well-rounded meals including lean protein, veggies, whole grains, and low-fat or non-fat dairy.
  • Prioritize your sleep, aiming for 7-9 hours of sleep each night. Prepare your mind and body by putting down your electronic devices for 1-2 hours before bedtime.
  • Spend some time journaling, meditating, or trying a new hobby! Spring is perfect for outdoor activities such as gardening, hiking, or biking.
  • Set small goals each day and focus on what you are able to accomplish.
  • Lean on supportive family members and friends who will lend a listening ear.

If you or a loved one are struggling with your mental health, do not lose hope! There are resources available.

For immediate mental distress:

  • Call or text 988
  • Chat 988lifeline.org
  • TTY users, use your preferred relay service or dial 711 then 988

If you haven’t recently, try a self-check-in. This May, turn your Awareness into Action.

Written by: Caitlin Mathews-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

Tree-mendous Benefits!

With my daughter earning a college degree in forestry and wildlife, I have learned a lot about trees and appreciate all they do for our earth. I am learning to see trees through her eyes and how extremely essential trees are to our very existence. The last Friday of April is Arbor Day, a day dedicated to planting and caring for trees.  We recognize the importance of trees for their ecological and environmental benefits, such as air and water purification, climate change mitigation, and biodiversity protection.

View looking up into forest, with sunlight coming through the trees

Trees provide numerous health benefits to humans. Trees improve our air quality by absorbing toxins and releasing oxygen. Trees provide shade and cool the air through a process called transpiration. Trees also help by enhancing green spaces, which encourage outdoor activities and can improve cardiovascular health and reduce obesity. Trees can also improve our mental health. Spending time around trees and nature has been shown to reduce stress, anxiety and depression. Exposure to green spaces with trees can enhance mood, improve attention, and reduce behavioral problems, especially in children.

Trees benefit the environment in many ways, such as preventing floods by absorbing rainwater, which reduces runoff and soil erosion. Trees also provide habitats for various species, contributing to biodiversity and a healthier ecosystem. Trees help slow the progress of climate change by cooling the air. This can be especially important in urban areas, where buildings and pavement absorb and retain heat, creating heat islands which can be five to eight degrees warmer than surrounding areas.

View looking up a large tree with sunlight and blue sky above it

You can get involved in celebrating Arbor Day by donating to tree-planting organizations or volunteering for an organization to plant trees locally. If you have the right space in your yard to plant your own tree, consider selecting a tree native to your area, to support the ecosystem and attract native wildlife. For Ohioans, this fact sheet describes native trees that enhance biodiversity. You can find native trees in local nurseries or by ordering through online sources or mail catalogs. There are many factors to consider in selecting the right tree and the right location. This brochure from the Ohio Chapter of the International Society of Arboriculture details proper tree planting steps. The Arbor Day Foundation also has guidelines and tips for planting trees.

With all these amazing, tree-mendous benefits, consider what you can do to support the planting of trees in your community and worldwide.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County

Reviewers:

Sofia Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Champaign County

Allie Carter, Forestry & Wildlife Undergraduate Student, The Ohio State University.

Sources:

6 Ways Trees Benefit All of Us. (2025 Feb 3) The Nature Conservancy. https://www.nature.org/en-us/what-we-do/our-priorities/build-healthy-cities/cities-stories/benefits-of-trees-forests/

 

Thrive through change

Leaves color progression from spring to autumn

April is National Stress Awareness Month and, as the seasons change, we often realize how change is an inevitable part of life. Change can be stressful and coping with that stress is necessary for our physical, mental, and emotional health.

Stress is our body’s response to new or challenging situations. Stress can be positive or negative and our body usually can handle it in small doses. However, when stress becomes chronic or long-term, it can affect multiple systems in our body leading to other conditions like heart disease and depression. Therefore, it is important that we do what we can to cope and deal positively with stress.  When dealing with stress, it is important to take care of our physical health. Getting quality sleep, exercise, eating a balanced diet, and avoiding smoking and substance abuse are important for helping us cope with stress and change. We also should pay attention to our mental and emotional health when we are stressed. Find time to relax and do activities you enjoy or that help you to focus on the positive aspects of your life. Be social and find ways to connect with family, friends, your community or faith groups, or a furry friend who you can lean on for support.

When we process change, it is important to:

  • Accept the change and focus on what we can control. In Brian Kight’s “E+R=O Mindset”, the Event plus our Reaction equals the Outcome. Eventually we must accept the event or change, but we can control our reaction to it and influence the overall outcome.
  • Journaling or at least writing our feelings and thoughts down can help us release it. Getting the thoughts and feelings out can help us process the change and direct our reactions to it.
  • Continue self-care and routines. Often when stressed and overwhelmed, it can be easy to neglect our self-care and routines. However, these can provide us with the opportunity to experience small “wins” and feel in control when dealing with changes in our life.
  • Focus on the good. This may take unplugging from the news or social media from time to time. Find ways to focus more on the positive aspects of life by practicing gratitude, enjoying your favorite activities, or by considering the challenges you are facing as opportunities for growth.
  • Make plans even if you’re not a planner. You don’t have to stick to your plans perfectly, but planning can help create those small “wins” and give you another opportunity to experience control.
  • Remind yourself that you are strong. Since change is inevitable, we have faced it before. Remind yourself that you have gotten through other challenges in the past and that you are capable and strong.

Change can feel overwhelming, but we can reduce the stress and even find the beauty of something new. Remember, April’s showers bring May’s flowers. If you are struggling or experiencing chronic stress, anxiety, or depression, reach out to a mental health professional for additional help and support.

Written by: Aaron Fowler, Extension Educator, Family and Consumer Sciences, Ohio State University, Greene County, fowler.440@osu.edu.

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

Up Your Vitamin N(Nature) Dosage this Spring

A group of Blood Root blooms

On Thursday, March 20, 2025, the vernal equinox will mark the astronomical first day of spring in Ohio. The change in season is the perfect time to get outside and commit to increasing your daily dose of Vitamin N(Nature). Why should you go outside? The health and wellness benefits of being outdoors are numerous across the lifespan and are nicely summarized in this 2-minute video, What Happens When You Spend Just 5 Minutes in Nature? . The video was created by Florence Williams, who also authored The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative.

If you need ideas of things to do to increase your Vitamin N this spring, we have five activities for you to try:

1. Search for spring wildflowers, also referred to as spring ephemerals. These early bloomers start blooming before the leaves return to the trees and are a welcome sight year after year. If you want to learn more. visit the Ohio Department of Natural Resources Wildflower website to find the Spring Wildflowers of Ohio field guide, weekly wildflower bloom reports, videos, a wildflower checklist, and featured locations throughout our state.

2. Watch the stars, planets, and moon. Visit What’s Up: Skywatching Tips from NASA, an educational website with monthly highlights, daily skywatching guides, night sky news, and other educational resources about our galactic neighborhood. Have you ever seen the International Space Station in the night sky? You can enter your location on NASA’s Spot the Station website and get a calendar of sighting opportunities in your community.

Male Ruby-throated hummingbird at a feeder

3. Look and listen for migrating birds to return to your yard and community. Have you noticed the return of the chatty Red-winged Blackbirds? They are often one of the first migrants of the season. BirdCast is a website that allows you to enter your city and state to get real time bird migration alerts. If you are fond of hummingbirds, Hummingbird Central tracks their journey back to Ohio so you know when to put out your feeder. One more reminder: limit the amount of light pollution around your home as often as possible, but especially during migration season.

4. Walk, stroll, or ride on the 1,523 miles of bike trails in the Buckeye State. To learn about the different trails and find a trail near you, visit the Ohio Bikeways website hosted by the Ohio Department of Transportation. This site features trail safety tips, a bikeways brochure, and a downloadable map.

Green seedlings sprouting in a cardboard egg carton

5. If you or someone you love has a difficult time getting outside, consider bringing nature indoors. Sowing seeds indoors is a fun and educational spring activity. Using a cardboard egg carton is an easy, economical, and environmentally friendly way to plant your seeds.

Every day is an opportunity to get outside and get a healthy dose of Vitamin N. As Florence Williams says, “Go outside. Go often. Bring friends. Breathe.”

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

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

Photos from Adobe Express.

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

Feelings of Heaviness?

word job on someone's back

In the poem, “For One Who is Exhausted, a Bleassing” the Irish poet John O’Donohue writes:

Weariness invades your spirit.

Gravity begins falling inside you,

Dragging down every bone.

Can you resonate with those words? Do you find yourself having strong stressors and emotions when you listen to the news or read the newspaper? You may find yourself experiencing personal challenges, financial stress, high-pressure jobs, parenting, caregiving, or dealing with a chronic illness. I find myself wondering what’s next or what else am I going to be expected to handle. If you too find yourself with a sense of struggle, being irritable, difficulty concentrating or lacking motivation. Those are sign’s you may be emotionally exhausted.

Emotional exhaustion tends to happen slowly over time and people can find themselves feeling worn out and drained. According to the Mayo Clinic, emotional exhaustion includes emotional, physical and performance symptoms.

person sitting down with head between their knees

Emotional symptoms can include:

  • Anxiety
  • Depression
  • Feeling hopeless
  • Irritability
  • Lack of Focus
  • Lack of Motivation
  • Negative Thinking
  • Sense of Being Trapped
  • Tearfulness

Physical symptoms can include:

  • Fatigue
  • Headaches
  • Lack of Appetite
  • Muscle Tension
  • Poor Sleep
  • Upset Stomach

Performance symptoms can include:

  • Difficulty Completing Tasks
  • Increased Absences
  • Isolation
  • Lowering Commitments
  • Not Meeting Deadlines
stones on the beach at the ocean

The middle of the poem goes on to talk about getting out of the heaviness and shifting your focus.

Draw alongside the silence of stone

Until its calmness can claim you.

Be excessively gentle with yourself.

Strategies to reduce emotional exhaustion can include:

  • Balancing Your Thoughts
  • Eating A Balanced Diet
  • Exercising
  • Minimizing Stressors
  • Practicing Mindfulness
  • Sleep

Heaviness can lift. That temporary state can be overcome and when it does, you will feel light again.

Gradually, you will return to yourself,

Having learned a new respect for your heart

And the joy that dwells far within slow time.

You are stronger than you realize—every challenge you’ve faced has built a resilience within you that can carry you through this too. You will rise stronger than before.

Written by: Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Reviewed by: Megan Taylor, Family and Consumer Sciences/4-H Educator, OSU Extension Union County