stress reduction | Live Healthy Live Well

Stressed – Why Not Join a Book Club?

February 2 2024

I regularly hear friends, family, coworkers, or just someone at the hair salon say that they are stressed, tired, overwhelmed, and DONE. For some, their anxiety is making it hard to work or they feel ill, others are just tired and not inspired. I’m going to suggest what for some might be a new coping strategy – join a book club. A couple of you probably just said – WHAT? My coworkers, who write for this blog, do a great job of sharing methods to identify stressors and navigate them – so I’m going to link you to their information and then offer a little more about the research that supports joining a book club as a possible stress relief tool.

Possible benefits of being a book club member:

Reading books actually reduces stress. Reading just 10 minutes can be more effective than taking a walk or listening to music. And – belonging to the book club may force you to read a little more of the book.
Book clubs promote empathy, understanding, and build healthy relationships.
Completing books may give you a sense of accomplishment.
Reading as part of a club may encourage you to connect with diverse perspectives and read different genres.

If you are now considering giving a book club a try, remember there are several options for meetings now, and most of them don’t include wine. Check out these book club alternatives:

Join the local library, coffee shop, or bookstore book club. Most have several options based on time of day and genre preference.
Ask your friends and family if anyone already belongs to a club or if they would want to form one. I know several families that have their own club now – aunts, sisters, nieces, and nephews all read a book each month and then get online or meet in-person to talk about it.
Look for virtual book clubs – we have one through Ohio State University Extension that talks about Family and Consumer Science topics and reads books that have those topics in them. In the last year we read and discussed “Malibu Rising”, “The Kitchen Front”, “Up to No Gouda”, and are currently reading the award-winning book “The Heaven & Earth Grocery Store”. If you want join, sign up at go.osu.edu/fcsbookclub. We meet evenings, every other week.
See if your favorite author has a book club. I have noticed that several of my favorites are now doing Facebook book clubs, where you are encouraged to read a book and then they have a live online meeting time.
Check out the celebrity book clubs – some just recommend books, but others have online forums, and most have chat features so you can discuss favorites.
Don’t forget to see if your university has a book club. Many alumni associations host book clubs or reading challenges for staff as well as alumni. You can get to the Ohio State University Alumni Book Club or many others from their websites.

I look forward to hear if joining a book club may work as a stress relief method for some of you. Message us below to let us know your successes or challenges.

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

Reviewer: Jessica Lowe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County

Sources:

Lee, V. G., & Madden, M. E. (n.d.). The power of life histories: Moving readers to greater acts of empathy through literature and memoir. Forum on Public Policy. https://files.eric.ed.gov/fulltext/EJ1126538.pdf

MacDonald, B. (2022, November 29). The World of Online Book Clubs. LillyPad.ai. https://blog.lillypad.ai/the-importance-of-book-clubs-online/

Vallie, S. (2022, November 2). Health Benefits of Reading Books. WebMD. https://www.webmd.com/balance/health-benefits-of-reading-books

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

June 22 2023June 12, 2025

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 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).

Too many meetings kill productivity, so CHOOSE happiness!

May 11 2023

I was intrigued to read new research from Microsoft that found employees report not having enough uninterrupted focus time during the workday. One of the major factors relating to this lack of time was the 192% increase in the number of online meetings and calls held now versus pre-Covid. When I look at my own calendar, I see groups who used to meet once a month or even quarterly, now meeting every month, many even more often. During my typical week I probably have 3 in-person meetings and at least 4 online meetings. That doesn’t include the teaching I often do – online. A large study of over 30,000 employees held in early 2023 found that inefficient meetings are the number one distraction that impacts productivity, and too many meetings is number two.

So, what can we do about meeting fatigue? Several companies have tried meeting free months, selecting one meeting-free day each week, or just shortening the length of meetings. In these cases, productivity and satisfaction increased, and stress levels were reduced. Another idea is holding walking meetings. Walking meetings allow you to promote a healthy lifestyle while accomplishing work. An bonus benefit, walking meetings are usually shorter! If you want to try a Walking Meeting, here are a few tips:

Avoid noisy areas, so everyone can be heard.
Consider scheduling your meeting to avoid times when walking routes are busy (at lunch or right after school lets out).
Designate or include stops to ensure everyone is ok and to allow slow walkers to be included.
Consider note taking – will you record the meeting, or will someone write-up notes later?

While you are taking steps to reduce the number or length of meetings at your workplace, consider that “Happy Workers are More Productive.” Find ways to bring happiness to your workplace like:

Listening
Celebrating successes, birthdays, work anniversaries, etc.
Recognizing contributions of all staff to projects.
Leading by example using positivity, smiles, and humor; and avoiding office gossip.
Providing healthy treats every once in a while, like fresh fruit or vegetables, dark chocolate, or popcorn.

Consider ways you can cut out a meeting or two and improve the happiness of those with who you spend your time at work.

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

Reviewer: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County.

Steps to a Healthier Heart

February 10 2023

As many of us know, February is known as American Heart Month, a time to spotlight cardiovascular diseases or heart disease. Cardiovascular diseases are the leading cause of death in the United States and Worldwide. Heart disease actually describes a range of conditions: coronary heart disease (CHD), congenital heart disease, peripheral artery disease, and stroke. Because I’m not a medical professional, I’m going to leave discussions about those conditions to someone who knows a lot more about them than I do – say the American Heart Association. I do spend a fair amount of time working to offer people easy ideas that they can use in their everyday lives to improve their health. Here is a list of small steps that you can take to reduce your risk of heart disease:

Eat another vegetable and fruit each day. Make sure you vary the colors, eat high potassium fruits and veggies, and include leafy greens and berries.
Make your breakfast count. Include lots of whole grains like whole oats, brown rice, or whole wheat. Eat at least one fruit or vegetable. Watch the pre-packaged foods that may include more fat, sugar, or sodium than you would like to have.
Include protein rich beans, legumes, and nuts. Beans and legumes are packed with minerals and fiber, but don’t have the saturated fats of animal proteins. They contain fiber and will often help you to feel full longer. Add them to your salad or eat them for a snack.
Add some fatty fish. Salmon, trout, tuna, herring, orange roughy, halibut, and mackerel are loaded with omega-3 fatty acids. These fats help keep plaque from clogging your arteries. Just avoid fried fish.
Have a hobby. Enjoying a hobby can actually lower your stress, promote mental health, and improve relationships. What are your favorite hobbies?
Be positive! When you have a more positive outlook or attitude you often have lower blood pressure, lower levels of stress and depression, and better blood sugar levels. Try the “No complaining challenge” for a day and build to a week. Smile more and let go of things you can’t control.
Write down 3 funny things. Take time every day to write down 3 funny things that you heard, saw, or did. Encourage others to share funny things that happened to them. Research has found that humor is powerful. When we laugh, we reduce depression and increase blood flow that can strengthen our heart. Take time to journal funny things every day to have long-term health improvements.

While there are numerous other things you can also do to improve your health, if you pick one or two of these easy steps you can be on your way to a healthier heart. I personally work on my positivity and just recently started looking at the funny things. I can’t wait to hear what you think of the funny things practice.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County. From materials developed by the Live Healthy Live Well Team.

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