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Archive for the ‘Healthy People’ Category

Ignore or Explore? Should I Be Concerned About My Child’s Stuttering?

Posted in Healthy People, Healthy Relationships, tagged , , on March 16, 2023| Leave a Comment »

When working in the field of early childhood you get many questions from parents regarding child development. I can’t tell you how many times a parent has asked me a question that began with the words “is it normal”. Generally, the answer is “yes”, followed by an explanation of how all children develop at their own pace. However, it is also important to recognize that early intervention, when needed, will lead to better outcomes and may have lasting implications. This is especially true with speech issues, including stuttering.

adult smiling at child
The most important lessons are learnt with love

Stuttering is a speech problem where the normal flow of speech is disrupted. Stuttering is a form of dysfluency and according to Johns Hopkins Medicine, there are several types of stuttering. 

  • Developmental stuttering. This is the most common type of stuttering in children. It usually happens when a child is between ages 2 and 5. It may happen when a child’s speech and language development lags behind what he or she needs or wants to say.
  • Neurogenic stuttering. Neurogenic stuttering may happen after a stroke or brain injury. It happens when there are signal problems between the brain and nerves and muscles involved in speech.
  • Psychogenic stuttering. Psychogenic stuttering is not common. It may happen after emotional trauma.

Many children (about 5%) experience disfluency between the ages 2 ½ and 5. It is during this time their vocabulary is growing rapidly and they are starting to put words together to form sentences. While most disfluency resolves on its own, some children may need additional support.

Although the exact cause is unknown, Craig Coleman, CCC-SLP, BRS-FD suggests the following may be risk factors associated with stuttering.

  • Family history is the biggest predictor of whether a child is likely to stutter.
  • Gender. Young boys are twice as likely as young girls to stutter, and elementary school-age boys are 3 to 4 times more likely to stutter than girls.
  • Age of onset. Children that start having difficulties at age 4 are more likely to have a persistent stutter than those who begin stuttering at a younger age.
  • Co-existing speech and/or language disorders increase the likelihood a child may stutter.

Children stutter in different ways so Katrina Zeit Purcell, MHA, MA, CCC-SLP of Cincinnati Children’s Hospital, recommends your child be evaluated by a speech-language pathologist who specializes in stuttering if you have a concern about your child’s speech, if they struggle during talking, if they avoid situations in which he or she will have to talk if they express concerns about their speech or avoids saying certain words.

As with most childhood issues, early intervention may lead to better outcomes. The Stuttering Foundation offers free resources, services, and support. Learn more by visiting https://www.stutteringhelp.org/.

Written by: Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension, Butler County

Reviewed by: Roseanne Scammahorn, Family and Consumer Sciences Educator, Ohio State University Extension Darke County.

Sources:

Coleman, C., (2016). Stuttering in Toddlers & Preschoolers: What’s Typical, What’s Not?, Retrieved from https://www.healthychildren.org/English/ages-stages/toddler/Pages/Stuttering-in-Toddlers-Preschoolers.aspx

John Hopkins Medicine, (2023). What is stuttering in children? Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/stuttering

The Stuttering Foundation, (ND). Home page. Retrieved from https://www.stutteringhelp.org/


Zeit Purcell, K., (2017). Stuttering in young kids: When to be concerned. Retrieved from https://blog.cincinnatichildrens.org/healthy-living/child-development-and-behavior/stuttering-in-young-kids-when-is-it-concerning/

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5 Steps of De-escalating Emotions

Posted in Healthy People, Healthy Relationships, tagged , , on March 14, 2023| Leave a Comment »

In the parenting world, especially during the pre-teen and teenage years, children’s emotions are running high. When they experience sensory overload, the whole world becomes overwhelming and POOF, they lose control over their behaviors. Just as they begin to spin out of control, we can help by de-escalating the situation and bring their world back into balance.

When your pre/teen is at the peak of the escalation cycle, their brain function is in full survival mode or the fight, flight, freeze, or fawn mode. Meaning their reasoning skills are not fully functioning. Therefore, you must first regulate your emotions, modeling calmness through your breathing, non-verbal expressions, your tone of voice, positive self-talk, and then, when you are ready, engage. The more upset your pre/teen becomes, the calmer you need to become. Remember, at this point, your pre/teen is not ready for a teachable moment, they just need you to help maintain a safe environment for them.

Using the 5 steps to de-escalate emotions can help your pre/teen learn to recognize and address their emotions.

  1. Give them a moment to cool down so that together you can help them regain control.
  2. Next, get on their level physically. Try to be at their eye level, so if they are sitting, sit near them, while still giving them personal space.
  3. Listen to what the issue is and what their concerns are.
  4. Acknowledge their feelings without judgment of right or wrong. Just listen and validate their emotions so that they feel heard and understood.
  5. Don’t go directly into problem-solving mode. It takes time for a person to reach the recovery stage of the escalation cycle to where they can once again think critically. Stay present with them until they feel stable and ready to redirect their focus to identify what lead up to the escalation event. Brainstorm solutions, weigh the pros and cons, and then, together, create a plan of action toward correcting the problem.

When your child is amid spinning out of control, it can be difficult to not spin with them. Using the basic steps of first regulating your own emotions and modeling appropriate emotional regulation helps to set the stage for successfully de-escalating any situation. Remember these 5 actions: Let them cool down, Get on their level, Listen to their concerns, Acknowledge their feelings, and don’t jump to problem-solving before they are ready. In a perfect world, our kids would always be able to express their emotions in a healthy way, but life isn’t perfect, so knowing the basics of de-escalation is a good idea…just in case.

The next time you find yourself in an emotionally intense situation, practice regulating your own emotions through calming breaths, positive self-talk, and being aware of your non-verbal expressions.

Written by: Roseanne Scammahorn, Family and Consumer Sciences Educator, Ohio State University Extension, Darke County.

Reviewed by:  Heather Reister, Family and Consumer Sciences Educator, Ohio State University Extension, Butler County.

Sources:

Bates, D. (2021). Six ways to de-escalate a heated argument; Before you do irrevocable damage, de-escalate. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/mental-health-nerd/202101/6-ways-de-escalate-heated-argument

Colvin, G. & Sugai, G. (1989). Managing escalated behavior. Eugene, OR: Behavior Associates.

Day, N. (2022). Eighteen effective de-escalation strategies for defusing meltdowns. Retrieved from https://hes-extraordinary.com/de-escalation-techniques

McLean, Harvard Medical School Affiliate, (2020). 4 Ways to Help Children Manage Emotions. Retrieved from https://www.mcleanhospital.org/essential/4-ways-help-children-manage-emotions

Taylor, M. (2022). What does fight, flight, freeze, fawn mean? WebMD. Retrieved from https://www.webmd.com/mental-health/what-does-fight-flight-freeze-fawn-mean#:~:text=The%20fight%20response%20is%20your,please%20someone%20to%20avoid%20conflict.

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Nuts – Fruits That are Never Out of Season

Posted in Healthy People, tagged , , on March 7, 2023| Leave a Comment »

Bowls of various types of nuts, including macadamia nuts, pistachios, cashews, walnuts, peanuts and almonds.

This time of year, we all get weary of winter and may be looking forward to spring gardening and the resulting nutritious and delicious summer produce. Most of us are aware of the many health benefits of things like melons, berries, and tomatoes, but there is another “fruit” that is readily available all year round – NUTS!

While nuts are not colorful or juicy, like those typical classes of fruits listed above, they are botanically considered “fruit”, as they contain a seed that supports reproduction of the plant. While they are more oil-filled than juice-filled, some do have a softer enclosure, such as a walnuts or almonds. Because of the low moisture content, however, most nuts are easily dried, and the inner seed may be stored for long periods for consumption year-round. 

Like most plant foods, nuts are rich in nutrients and fiber. Nuts contain minerals, such as magnesium, zinc, copper and potassium. They also have many vitamins, including several B-vitamins, important in the body’s metabolism. They are also a good source of Vitamin E, which is especially well-absorbed, as it is a fat-soluble vitamin, and nuts are sources of healthy fats. Nuts contain protein, which along with the fat content, make nuts a healthier snack for people living with diabetes than other “fruits” which are higher in carbohydrates. 

While we may associate fatty foods in our diets with heart disease, nuts, which are 80-90% fat, have been linked with a lower risk of heart disease. Most of the fat found in nuts is mono-unsaturated, the type of fat that helps to raise “good” HDL cholesterol and lower “bad’ LDL cholesterol. Four-five servings of nuts per week are recommended as a part of the DASH Diet, which stands for Dietary Approaches to Stop Hypertension, an eating pattern associated with lowering blood pressure, a primary risk factor for heart disease. There have been multiple large studies that have showed that people who ate 5 or more ounces of nuts per week lowered their risk of heart disease and death by 35-50%.

So, what are some simple ways to add nuts into our diets? Nuts can add a nice crunch to fruit and vegetable salads, breads, and cereals. They are also an easy way to add protein to a snack such as a simple trail mix made from your favorite boxed cereal by adding raisins and nuts. Nut butters, while not as high in fiber, can also be easily incorporated into meals and snacks. Peanut butter simply spread on whole grain crackers, raw fruits or vegetables can be another healthy snack on the go. There are sauces made from nut butters, as well.

While it is important to be sensitive to family members or guests with peanut or tree nut allergies, as they can experience serious allergic reactions, most can find plenty of nutritious, fun and delicious ways to “Go Nuts” at meal or snack time. 

Sources:

The Health Benefit of Nuts.  January 17, 2023.  Healthessentials website. Cleveland Clinic.   https://health.clevelandclinic.org/benefits-of-nuts/.

DASH Eating Plan.  National Heart, Lung and Blood Institute.  https://www.nhlbi.nih.gov/education/dash-eating-plan


Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County

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

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How is Your New Year’s Resolution Going?

Posted in Healthy People, tagged , , , on March 1, 2023| Leave a Comment »

Image with question mark and check boxes

Did you know that only 19 percent of individuals keep their new year’s resolution? Almost a third of all Americans failed to maintain at least one goal after two weeks. By the start of February nearly 45 percent have abandoned their resolutions and by the start of March, almost 80 percent of resolution makers have abandoned their new goals. Time to check in, how are you doing on your goal(s)? It is never a bad time to set a goal, you do not have to wait for a new year, new month, or a Monday, you can start fresh today.

How do you keep yourself and your new goals from becoming one of those statistics? Failing to have a plan, one of the main factors as to why people fail to keep their new goals is they are not prepared or ready to make a change. According to the Transtheoretical Model (TTM) of change, there are five stages of change ranging from pre-contemplation (an individual may be unaware of the need to change; does not intend to make change) to Maintenance (sustained behavior change). Behavior changes such as a new year’s resolution will be more successful if you are prepared for change, TTM calls this stage preparation of determination.

As you are preparing for successful change and goal setting: Be realistic, every year resolutions fail because individuals set high, lofty, and sometimes unrealistic goals. You may need to think smaller, healthy goals can be more easily obtained by setting a series of small goals in place of one large goal. Set specific action steps to help you reach your goal, and remember it is not all or nothing, if you have a bad day or a setback don’t give up on your new goal. Track your progress, whether you want to use an app on a smartphone or make your fun way of tracking, keeping a record of progress will help you remain focused. Finally, consider what motivates you. Is it health benefits, cost savings, personal fulfillment, or happiness?

Whether you make the resolution to be healthy on January 1 or a random day in March, the same principles of being ready to make the

Letter tile blocks spelling "If not now when"

change apply, there is nothing magical about midnight on January 1, and the start of a new year. In fact, you can assess your readiness and start today on your journey to a healthier and happier you.

Written by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension, Greene County

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

References:

Boston University School of Public Health. (2022, November). The transtheoretical model (Stages of change). https://sphweb.bumc.bu.edu/otlt/mph-modules/sb/behavioralchangetheories/behavioralchangetheories6.html. https://sphweb.bumc.bu.edu/otlt/mph-modules/sb/behavioralchangetheories/behavioralchangetheories6.html

Krause, R. (2022, December). Research shows nearly all new year’s resolutions fail. Why? wthr.com. https://www.wthr.com/article/news/local/new-years-resolution-expert-how-to-keep-resolution-2023/531-911e0e82-54de-498b-9a04-87b71bd25a2b

U.S. Department of Health and Human Services, National Institutes of Health, & National Institute of Diabetes and Kidney Disease. (2008, May). Changing your habits: Steps to better health. UMass Chan Medical School. https://www.umassmed.edu/contentassets/7855013f932a4d858f6b6dd412cdbabc/changing_your_habits.pdf

Picture credit: Brett Jordan, retrieved from https://unsplash.com/photos/gJUZjwy2EgE

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Simplify

Posted in Healthy People, tagged , , , , , on February 21, 2023| 1 Comment »

basket of fruit with mug

Several years ago, I decided to change my outlook on the new year and resolutions.  Instead of setting a new year resolution, I adopt a word of the year, which allows me to focus my energy on specific ways to be intentional in my life.

This year my word is simplify.  Wanting to create a peaceful space, makes life easier and less complicated. I have found already this year my focus has increased; relationships have improved, and stress has decreased.  Tips to simplify life include:

  • Use fewer words.  Keep your speech simple and honest.
  • Lessen screen time.
  • Decrease negative thoughts.  Focus on the positive of life.
  • Evaluate time commitments.
  • Take two minutes daily to write down all the things you are thankful for in your life.  Focus on them daily.
  • Plan meals.
  • Forgive someone.
  • Plan time to be active.
  • Declutter your home.  A podcast I follow recommends to start removing ten items daily from your home for a month.  These are items you do not use, wear, or are worn out.  I started this challenge a few weeks ago and have become obsessed!  Each day, I will take a drawer, closet, cabinet, and go though and find items I no longer use or need.  These items may be donated, recycled, or discarded.  It’s easy to find ten items to remove from home. My friends are now participating in this challenge of removing ten items from their homes daily.  They are sharing what they have removed and the excitement of reducing clutter and getting organized. This has created an energy to simplify our homes and get a jump on spring cleaning.

What would your word be for this year?  Choose a word that aligns with your intention and goals. Focus on a word that brings meaning to you.  By the way, I encourage you to take the challenge to remove 10 items from your home daily.  It is energizing!

Written by:  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu

Reviewed by:  Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu 

References:

5 Ways to Simplify Your Life | Psychology Today

Cut the Stress, Simplify Your Life (webmd.com)

10 Ways to Simplify Your Life than Ever (linkedin.

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The International Year of Millets

Posted in Healthy People, tagged , , , on February 16, 2023| 1 Comment »

The International Year of Millets 2023. Rich in heritage, full of potential. #IYM2023

The United Nations General Assembly declared 2023 the International Year of Millets as an opportunity to raise awareness of the health and nutritional benefits of millets and their ability to grow in harsh, arid and changing climates.

So, what are millets?

Millets encompass a diverse group of small-grained dryland cereals including pearl, proso, foxtail, barnyard, little, kodo, browntop, finger and Guinea millets, as well as fonio, sorghum and teff. They were among the first plants to be domesticated and serve as a traditional staple crop for millions of farmers in Sub-Saharan Africa and Asia. They are deeply rooted in Indigenous Peoples’ culture and traditions and help guarantee food security in areas where they are culturally relevant. Millets are the leading staple grains in India, and are commonly eaten in China, South America, Russia, and the Himalayas. Millets are used in everything from flatbreads to porridges, side dishes and desserts, and they can even be fermented and consumed as an alcoholic beverage. In addition, millets can be ground and used as flour or prepared as polenta in lieu of corn meal. 

Millets can be found in white, gray, yellow or red. Their flavor is enhanced by toasting the dry grains before cooking. When cooked, millets fluff up like rice and they are described as having a warm, buttery or nutty flavor. They pair well with mushrooms, herbs, warm spices, scallions and squash. To prepare millet, bring 2.5 cups of water to a boil and add 1 cup of grain. Reduce the heat and let simmer for 20-30 minutes. For a creamier texture, add more water.

In the United States, millets are more often found in birdseeds than on our tables, but they are making a comeback as demand for ancient grains and gluten free options continue to grow. Millets are sometimes referred to as “nutri-cereals” because of the nutrients they contain: dietary fiber, antioxidants, protein and minerals, including iron. They are naturally gluten free and have a low glycemic index.

To learn more about the International Year of Millets, watch this 1-minute promotional video:

If you have a favorite recipe for millets, please share in the comments below!

Written by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Katie Schlagheck, Extension Educator, Family and Consumer Sciences, Ottawa & Sandusky Counties

Sources:

Food and Agriculture Organization of the United Nations. International Year of Millets 2023. https://www.fao.org/millets-2023/en

Oldways Whole Grains Council. Millet and Teff. https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/millet-and-teff-%E2%80%93-november-grains-month

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Steps to a Healthier Heart

Posted in Healthy People, tagged , , , , , on February 10, 2023| Leave a Comment »

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:2 heart shaped bowls of fresh fruit

  • 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.3 note cards on clothes line 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.

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Healthy Salt Fact or Fiction?

Posted in Healthy People, tagged , , , , , on February 7, 2023| Leave a Comment »

At a recent healthy eating program I had a few questions come up on several wellness topics.” We talked about movement being beneficial, the various types of fat, reducing sugar intake, using different artificial sweeteners, reducing sodium intake by reading labels, and watching for hidden sodium content. Then the question came, “I use sea salt or Himalayan sea salt, is it better for me?” I admitted that I didn’t really know if it was healthier or not. My initial thoughts were sodium is sodium. But I wondered is healthy salt a real thing or is it just a marketing thing? salt shaker with salt

Sodium is essential for good health. It helps control blood pressure, and both nerve and muscle function. Table salt has iodine added to prevent iodine deficiency, while sea salt, including Himalayan salt doesn’t have added iodine. In the United States the vast majority of people get enough iodine from diets that contain dairy, fish and eggs as well as commercially prepared bread products (iodate listed on the food label). So it has limited health benefit.

According to the American Heart Association we need less than 500 mg of per day or about 1/4 of a teaspoon of sodium to function. Dietary guidelines are less than 2300 mg of sodium every day. Too much sodium is more often the issue for the typical American diet. Most Americans consume much more than that. The average is about 3400 mg. per day. Most of that sodium intake is not from the salt shaker, it comes from other sources. Too much salt can contribute to high blood pressure, heart disease, strokes, and heart attacks.

One of the advantages of sea salt, is that it contains about 2 percent of the minerals magnesium, calcium and potassium. It’s more organic, if you will, than processed table salt. Some say that it has a better flavor and It doesn’t contain anticaking agents, which are considered safe to use by the FDA. The main advantage that it “has larger granules” so less is often used.

I think that it is safe to say “Healthy Salt” is more fiction than fact.

Ignore or Explore? Should I Be Concerned About My Child’s Stuttering?

When working in the field of early childhood you get many questions from parents regarding child development. I can’t tell you how many times a parent has asked me a question that began with the words “is it normal”. Generally, the answer is “yes”, followed by an explanation of how all children develop at their…

by hreister

5 Steps of De-escalating Emotions

In the parenting world, especially during the pre-teen and teenage years, children’s emotions are running high. When they experience sensory overload, the whole world becomes overwhelming and POOF, they lose control over their behaviors. Just as they begin to spin out of control, we can help by de-escalating the situation and bring their world back…

by Dr. R. E. Scammahorn

Indoor Activities for Spring

The first day of Spring is approaching quickly. Monday March 20th marks the first day of Spring for 2023. The days will start getting warmer but there is still a chance for rain showers. If you find yourself stuck inside with your family and have little ones at home, this is the perfect time to…

by zwick54

References: 

Centers for Disease Control and Prevention, https://www.cdc.gov/salt/food.htm 

American Heart Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt 

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. 

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Hope IS a Strategy

Posted in Healthy People, tagged , , , , , on February 2, 2023| Leave a Comment »

My husband, who works in IT, has a shirt that says, “Hope is Not a Strategy.” While this may be true in his line of work and many others, I dare say hope IS at least a partial strategy in many areas of life. For mental and behavioral health professionals hope is most definitely a widely-used strategy! When someone is struggling with a mental health challenge or substance use issue, professionals remind them there IS HOPE of recovery, as it can be difficult for folks to remember people CAN and DO recover.

This time of year can be more difficult for some people, especially those who struggle with Seasonal Affective Disorder (SAD) or it’s milder form Winter Depression. Most people develop symptoms in late fall or early winter that persist until late Spring or Summer. Symptoms may include:

  • Feeling listless, sad, or down most of the day, nearly every day
  • Losing interest in activities you enjoyed
  • Having low energy and feeling sluggish
  • Sleeping too much
  • Experiencing carbohydrate cravings, overeating and weight gain
  • Difficulty concentrating
  • Feeling hopeless, worthless, or guilty
  • Having thoughts of not wanting to live

Spring and Summer SAD (SAD can occur ANY time of year) symptoms include:

  • Trouble sleeping (insomnia)
  • Poor appetite
  • Weight loss
  • Agitation or anxiety
  • Increased irritability

Even those who don’t have these symptoms may struggle at times, and HOPE can be a strategy to help. You can help folks who may be struggling to remember there is HOPE! There are people (mental health professionals) who can and want to help. There are things people can do for themselves to help manage and/or alleviate symptoms. There are people who love and care about them and seeking help is in NO WAY a sign of weakness.

Some self-care tips to maintain good mental health include:

  • Get regular exercise.
  • Eat healthy, regular meals and stay hydrated.
  • Make sleep a priority.
  • Try a relaxing activity.
  • Set goals and priorities.
  • Practice gratitude.
  • Focus on positivity.
  • Stay connected to friends and family.

It took me a long time to realize that I experience SAD because my symptoms start in late summer/early fall. When everyone else is giddy with the changing season, I am filled with dread. I have written about it several times to let others know that SAD does not just occur now. My symptoms actually start to improve as many others start to experience them. One key point about SAD is the re-occurrence of symptoms and the easing of them around the same time each year. Once I FINALLY realized why I unlike the rest of the planet, do not particularly care for fall, I was able to own it and be more proactive in helping myself and others to understand and cope better.

If you or someone you know or love has thoughts of suicide, please call the suicide and crisis hotline at 988 to be connected immediately to a mental health professional. There is HOPE!

References:

Aarth. (2020, April 22). 31 ways to work on your wellness. AARTH. Retrieved January 26, 2023, from https://www.aarth.org/post/31-ways-to-work-on-your-wellness

Deal better with Hard Times. Mental Health America. (n.d.). Retrieved January 25, 2023, from https://mhanational.org/deal-better-hard-times

Mayo Foundation for Medical Education and Research. (2021, December 14). Seasonal affective disorder (SAD). Mayo Clinic. Retrieved January 24, 2023, from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved January 25, 2023, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

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

Reviewer: Ryan Kline, Family and Consumer Sciences and 4-H Youth Development Educator, Ohio State University Extension, Ross County

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Sesame Now A Major Food Allergen

Posted in Healthy People, tagged , , , , on January 26, 2023| Leave a Comment »

As of January 1, 2023, sesame joins the major food allergens list as declared by federal law. There are nine major food allergens:

sesame seeds
  1. Milk
  2. Eggs
  3. Fish, such as bass, flounder, cod
  4. Shellfish, such as crab, lobster, shrimp
  5. Tree nuts, such as almonds, walnuts, pecans
  6. Peanuts
  7. Wheat
  8. Soybeans
  9. Sesame

While many different types of foods can cause allergies, federal law focuses on the ones that cause most allergic reactions. Federal law requires that the common name of the nine major food allergens be identified on the food label.  Due to this change in regulations, any new packaging must have sesame clearly identified for sale. It’s important to still look at labels carefully as older items will still be on the shelf during this label transition period.

Preventing a reaction starts with avoiding the allergen. Sesame can be found in:

Bowl of hummus
  • Hummus
  • Baked goods
  • Sushi
  • Dressings
  • Cereals
  • Cosmetics
  • Perfumes
  • Medications

Additional food and non-food items that may contain sesame can be found on Food Allergy website. Sesame can appear in foods and products so don’t’ be afraid to ask questions if you aren’t sure of the ingredients and read the label carefully.

Possible symptoms of a sesame allergy include:

  • Diarrhea
  • Vomiting
  • Nausea
  • Hives
  • Pain in abdomen
  • Swelling
  • Redness
  • Itchiness in throat or mouth
  • Coughing
  • Hoarse voice

Severity of the symptoms varies from person to person. Reactions can me mild, such as nausea, to severe, such as anaphylaxis. People who may experience anaphylaxis should always carry an EpiPen with them. A person having minor symptoms may treat with over-the-counter antihistamines but if someone is showing signs of anaphylaxis, please call 911 or seek immediate medical attention. If you are unsure of your allergic reaction, please consult your doctor who can help with a diagnosis.

Sources:

FARE. (2023, January 2). Sesame Allergy. Retrieved from https://www.foodallergy.org/living-food-allergies/food-allergy-essentials/common-allergens/sesame#:~:text=Symptoms%20of%20a%20sesame%20allergy,first%2Dline%20treatment%20for%20anaphylaxis.&text=To%20prevent%20a%20reaction%2C%20it%20is%20very%20imp

U.S. Food & Drug Administration. (2023, January 10). Allergic to Sesame? Food Labels Now Must List Sesame as an Allergen. Retrieved from https://www.fda.gov/consumers/consumer-updates/allergic-sesame-food-labels-now-must-list-sesame-allergen

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

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

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