physical activity

Small Bodies, Big Challenge: Understanding Childhood Obesity

Childhood Obesity

According to an article published in the National Library of Medicine, childhood and adolescent obesity have reached epidemic levels in the United States. Currently, about 17% of US children are presenting with obesity. This alarming statistic comes with the warning that childhood obesity can lead to unhealthy patterns young people carry with them throughout their lives. Parents and caregivers can help children maintain a healthy weight by following MyPlate guidelines and tips found on the U.S. Department of Agriculture’s website. Here you can access  MyPlate Plan which can help families understand what and how much children one and over should be eating from designated food groups over the course of a day. MyPlate Plans are available in multiple languages and have been culturally adapted to reflect foods from ten distinct cultures.

Drinks Count Too

“The average 4-5 year old child consumes 17 teaspoons of added sugar a day – which amounts to 65 pounds of added sugar a year. The majority of a child’s added sugar intake comes from fruit drinks, high-fat desserts, soft drinks and candy” (FIRST 5). Follow Potter the Otter for helpful tips on healthy eating and staying active. Parents and caregivers can help by reducing the number of sugary drinks offered, modeling healthy drink choices, and providing water first for thirst.

Physical Activity and Screen Time

Physical Activity also plays a significant role in children’s health. According to the CDC, “physical activity is good for children in many ways. Benefits include improved academic performance, brain health, muscular fitness, heart, and lung health, cardiometabolic health, long-term health, bone strength, and measures of healthy weight.

Children need 60 minutes of activity each day. The Move Your Way website offers suggestions for adults and children including an activity slider to keep you on track. According to a study in the Journal of the American Medical Association, “a combination of high screen time (hours per day) and low physical activity (step count per day) was associated with overweight and obesity.” Looking for more fun ways to get your kid moving? Use the chart below from the American Heart Association to try a new activity with your child each day.

 

Family Meals are More Than Good Nutrition

Did you know eating as a family can improve your health? The National Center on Addiction and Substance Abuse (CASA) at Columbia University says that the more often children eat dinner with their parents, the less likely they are to smoke, drink, or use illicit drugs. The center compared teens who dined with families five or seven times a week with those who did so twice or less. Those who ate together more often were four times less likely to smoke, 2.5 times less likely to use marijuana, and half as likely to drink alcohol.

Are You Raising a Healthy, Active Child?

Take the interactive quiz and get tips from The American Academy of Pediatrics. Access the quiz through the healthychildren.org website.

 

Author: Heather Reister, Extension Educator, Ohio State University Extension, Butler County

Reviewer: Dan Remley, Associate Professor, Field Specialist, Food, Nutrition, and Wellness, Ohio State University

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

 

 

Combatting “I’m Bored” This Summer

young children with hula hoops

The beginning of summer is always exciting, but July is around the time adults begin to hear the dreaded complaints of boredom. Although you may be tempted to pack your child’s schedule full of activities to avoid hearing “I’m bored”, Dayton Children’s suggests boredom gives children an opportunity to build skills essential to good mental health. The ability to entertain oneself, problem solve, and seek creative solutions are useful life skills that can combat short-term boredom. Although a small amount of down time can be a good thing, it is important for adults to recognize and intervene when a child is lacking the initiative to find things to do on their own. Dayton Children’s offers the following suggestions to keep kids engaged this summer:

  • Make a list together of ideas the child can do when they feel bored. Or make a list of things that you can only do during the summer and let them decide which activity they’re in the mood for.
  • Expect to hear a little frustration. The child may be used to teachers and other adults scheduling their whole lives, and they can feel a little thrown off if they have to come up with their own plans.
  • If the child complains about boredom, explain that the feeling may be due to having downtime.
  • Boredom can also be a result of the child’s brain wanting to be more active.
  • Encourage them to come up with an idea. You can also prompt the child to try something new. Maybe pull out a few supplies and encourage them to make something out of completely random items. If the weather is nice, try some messy play outside. Consider a traditional summer activity—resting in a hammock, taking a swim—and see if they’re interested.

Although summer break means less rigid schedules for some families, research shows that many children are less physically active in the summer months than during the school year. Left on their own, some kids may fall into the habit of utilizing television, computers, or phones to keep entertained. Child Care Aware suggests children have some physical activity each day. Adults can help keep kids active by getting them involved in the planning of activities, making bucket lists of ideas, and setting screen limits.

Cleveland Clinic pediatrician, Dr. Gina Robinson, MD reminds us in addition to the health benefits of getting kids outside and being active, the socialization that comes with being around other children is also a positive result of summer down time. Finding free activities within the community such as trips to the library, volunteering, and playgrounds can also help to address summer boredom and keep kids busy as they head into the final days of summer.

Author:  Heather Reister, Extension Educator, Family and Consumer Sciences, Butler County. 

Reviewer:  Laura Stanton, Extension Educator, Family and Consumer Sciences, Warren County.

Sources

Beat Summer Boredom with Physical Activity (2023) Child Care Aware https://ks.childcareaware.org/beat-summer-boredom

Beating Summer Boredom (2023) Cleveland Clinic https://newsroom.clevelandclinic.org/2023/06/20/beating-summer-boredom

How to Help Kids Deal with Summer Boredom (2024) Dayton Children’s https://www.childrensdayton.org/the-hub/how-help-kids-deal-summer-boredom-oosblog

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.

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

Are You Getting the Right Dosage of Vitamin N(Nature)?

Stream flowing below a forest of pine trees and a blue sky

One of the most overlooked and easy-to-access health remedies is getting outdoors, or as I like to say, taking your Vitamin N(Nature). There are numerous scientific studies, some old and some new, that demonstrate the benefits of spending time out in nature. For a quick summary, you can skim the American Psychological Association’s review of research that documents how nature improves our mental and cognitive health.

Once you become aware of the health benefits of spending time outdoors, people often ask, how much Vitamin N do I need? One study that documented the benefits of time spent in nature showed a reduction in stress by spending as little as 20 minutes outdoors. The participants were asked to stay off their phones and computers while they were outside, in addition, they were also told not to exercise.

The participants swabbed their saliva before and after spending time outdoors to measure the amount of cortisol, or stress hormone, they had in their saliva. The results were fascinating. Being outside was linked to a 21% reduction in cortisol for every hour the participants spent outdoors.

So back to the question: How much time does someone need to spend in nature to get the maximum benefit? I like to refer people to the Nature Pyramid, which was created to incorporate the research about time in nature with the U.S. Department of Health and Human Services recommendations for physical activity.

The SHIFT Rx Challenge Nature Pyramid

The pyramid provides a reminder that we should seek a daily dose of nature that can be nearby, like our backyard or a neighborhood park. It goes on to explain that weekly, we should seek out bigger and wilder parks or outdoor locations that are farther removed from noise and traffic.

On a monthly basis, we should seek out even more “restful” natural areas, like state and national parks where there is little human intrusion. The final recommendation is an annual or bi-annual pilgrimage to the wilderness that lasts several days.

I was fortunate to attend a professional conference in Estes Park, CO earlier this month. The location allowed me to spend several days near and in the Rocky Mountain National Park. I can attest to the positive effect such beautiful and natural surroundings had on my heart, soul, and mind. The feelings I experienced from my nature time in CO reminded me of the Henry David Thoreau quote: I took a walk in the woods and came out taller than the trees.

Looking for more resources about nature? Visit go.osu.edu/nature-matters for educational resources, book lists, and more information to get started or keep you going on your nature journey!

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

Reviewed by: Shari Gallup, Assistant Professor and Family and Consumer Sciences Educator, Ohio State University Extension, Licking County. Email: gallup.1@osu.edu

Sources:

American Psychological Association. (2020, April 1). Nurtured by nature. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature

Hunter, M.R., Gillespie, B. W., and Chen, S. Y-P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10. Article 722. https://doi.org/10.3389/fpsyg.2019.00722

Piercy K. L., Troiano R. P., Ballard R. M., Carlson S. A., Fulton J. E., Galuska D. A., George S. M., and Olson R.D. (2018, November 20). The physical activity guidelines for Americans. Journal of the American Medical Association. 320(19):2020-2028. doi: 10.1001/jama.2018.14854. PMID: 30418471; PMCID: PMC9582631

Shaping How we Invest For Tomorrow (2018). The SHIFT Rx Challenge: Take Your Doctor’s Health Recommendations Outside. https://shiftjh.org/the-shift-rx-challenge-take-your-doctors-health-recommendations-outside

Stanton, L. M. (n.d.). Nature Matters. Ohio State University Extension, Warren County. go.osu.edu/nature-matters

Photo Credit: Colorado by Laura M. Stanton (June 2023).

Summer: Balancing Fun and Structure

Smiling Asian American woman embracing her smiling child outdoors

It’s that time of year again and school is out! Many parents struggle with or wonder how to maintain healthy habits and structure outside of the school year. For most kids, summer means freedom, late nights, eating whatever you want, and warm weather but it can also present a lot of stress as routines are typically thrown off. As parents, we want summer to be a time for our kids to make memories and enjoy themselves, but we also want to make sure they continue to thrive, be safe, and maintain healthy habits. Maintaining structure can help with the transition back to school, but inserting new and fun activities allows kids to enjoy summer “break”. 

So, you may be wondering, how do we maintain structure and still allow for fun? 

Here are some ways that you can help your child have a healthy, productive, and enjoyable summer:

PHYSICAL ACTIVITY:

It is recommended that kids get at least 60 minutes of physical activity every day. Help your children remain active by getting them involved in summer camps, summer sports/activities, walking, biking, skating, outdoor games or even swimming and canoeing. Look out for free or low-cost sport camps at schools and local rec-centers. 

Make sure to remember water safety  and sun safety tips!

BEDTIME/WAKE-UP ROUTINES:

Try to keep and maintain set bedtimes, wake-up routines. Times do not have to be as early as they were during the school year, but maintaining routines should be consistent throughout the summer. Change up chore charts and rules to allow for some flexibility, but do not completely remove all responsibilities. This can also help with the transition back to school and avoid power struggles when trying to bring back a routine.

KEEPING KIDS MENTALLY ENGAGED:

Not only do we engage our children by promoting physical activity but also by allowing them to be a part of the educational activities. If online games and activities are scheduled into the day, try USDA’s Kids’ Corner to help promote curiosity about agriculture, food and nutrition. 

Involve children in games that allow them to practice math or reading skills. Most libraries offer summer reading programs with incentives and activities for children.

HEALTHY EATING HABITS:

Get kids excited about healthy habits! Try to keep a routine by having your kids eat at the same time each day to provide balance and structure. Involve your children in meal planning , growing, purchasing, and cooking food.  Involvement in the meal process gets them excited to try new things. Don’t forget drinks – during warm summer days, it is even more important to ensure that your children are getting enough water. 

For more tips and information, please visit the sources below:

CDC: https://www.cdc.gov/healthyschools/features/SHB-Healthy-Summer-Tip-Sheet-FINAL-508.pdf

USDA: https://www.nutrition.gov/topics/nutrition-life-stage/children

EatRight: https://www.eatright.org/food/food-preparation/seasonal-foods/summer-is-time-for-kids-to-try-new-foods

On Our Sleeves, Nationwide Childrens Hospital: https://www.onoursleeves.org/mental-wellness-tools-guides/healthy-habits/maintain-summer-structure

Written by:  Brittany Kryling, dietetic intern, and Jennifer Little, FCS Educator, OSU Extension Hancock County.

Reviewed by:  Megan Taylor, FCS/4-H Educator, OSU Extension, Union County

Muscle Loss and Aging

As aging occurs many experience the loss of strength, power, and balance, but why? The reason is sarcopenia. 

An elderly person sitting with their arms in their lap, hands clasped together

What is Sarcopenia?

Sarcopenia is a medical term for muscle loss. This naturally occurring muscle fiber loss starts around the age of 30. Muscle loss may begin at a rate of 3-5% and can gradually increase by 10% per decade. By the age of 80, up to 50% of limb muscle fibers can be lost.

Why is it important to understand muscle loss?

Muscle loss plays a key role in many day-to-day activities from climbing stairs to opening cupboards. Our limb muscles provide us with strength and stability to complete those tasks. Muscle strength is also a key component of balance. Maintaining muscle strength throughout life can prevent falls, the number one accidental cause of death in adults over the age of 65. Muscle strength also helps older adults maintain independence and quality of life.

How can one prevent muscle loss?

Poor diet and physical inactivity are risk factors for sarcopenia. Eating a nutrient-rich diet to support healthy aging and remaining physically active can go a long way toward preventing muscle loss. Although the body needs many nutrients to run efficiently, the following nutrients are specifically useful for preventing muscle loss and promoting healthy aging:

MyPlate
  • Protein – Takes care of cell repair and regeneration
  • Folate / Folic Acid – Decreases risk of dementia, stroke, and heart disease
  • Vitamin B12 – Assists folate to reduce risk of dementia, stroke, and heart disease
  • Vitamin D – Aids in calcium absorption, helps repair the nervous system, and aids the immune system
  • Calcium – Aids in blood pressure regulation, muscle contraction and blood clotting
  • Iron – Transports oxygen through the body, works with folate and vitamin B12 for DNA synthesis and protein transportation
Two older adults doing dancing or doing tai chi in a park

Exercise is important as well. There have been many studies done to determine which types of exercise are most effective for older adults, and Tai Chi has been identified as an effective way to maintain muscle mass because it helps with balance and skeletal strength. Other beneficial activities include swimming, yoga, Pilates, bodyweight training, and cardio training like walking or running. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity exercise each week, and walking 30 minutes five times a week is a good starting place. Exercise routines should be based on your personal needs and your primary care physician’s recommendation. Any activity is better than none!

Written by: Angela Manch, Dietetic Intern, The Ohio State University and Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

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

Sources:

Acclimate Nutrition (2022). Sarcopenia. https://sites.google.com/view/sarcopeniabasics/home

Fielding, R. (2021). Muscle Loss in Older Adults and What to Do About It. https://now.tufts.edu/2021/02/09/muscle-loss-older-adults-and-what-do-about-it

Lobb, J. (2021). Smart Eating for Healthy Aging. Ohio State University Extension. https://ohioline.osu.edu/factsheet/ss-207

U.S. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans, 2nd Edition. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf