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Archive for the ‘Healthy Relationships’ Category

Stress Awareness- The Basics

Posted in Healthy People, Healthy Relationships, Mindfulness, Uncategorized, tagged , , , on April 4, 2023| 1 Comment »

letter blocks that spell the word stress

For the past 31 years, the month of April has been recognized and promoted as Stress Awareness Month. Health professionals had noticed that there is a correlation between stress and the wellbeing of the body, mind, and on our behaviors. Stress can affect the body negatively with symptoms such as headaches, upset stomach, anxiety, constant worrying, substance abuse and having angry outbursts.

Stress can be positive or negative. Positive (eustress) stress happens when you are trying to meet a deadline or preparing to take a test, it can improve your focus and motivation. Examples of positive stress could also be getting married or having your first child. Negative (distress) stress happens when certain situations overwhelm our ability to cope. Negative stress can result from financial worries, illness, or having high expectations in the workplace. The problem with stress is when the small, manageable amounts start to build up on each other to create big problems, which can affect your health. A few different techniques that may help with decreasing stress levels are:

a green cup filled with coffee and words for journaling and a pen
  • Journaling– Track your stress and how you reacted and coped with it.
  • Healthy lifestyle- Eating healthy while also getting in regular amounts of sleep and exercise.
  • Relaxation techniques- Practice methods such as meditation, deep breathing, yoga, or getting a massage.
  • Setting time aside- Finding the time within your day to “simplify” and enjoy the little things.
  • Healthy relationships– Continue to build and strengthen interpersonal connections that will have a positive impact in your life.

Don’t let stress continue to negatively impact your body, mind, or behaviors. Start using stress relief techniques to help manage the stress in your life.

References

Healthy Lifestyle: Stress Management. Mayo Clinic, Published 3/24/2021. Accessed 3/4/2023. Stress symptoms: Effects on your body and behavior – Mayo Clinic

What is stress? My Brain Co. Published 11/21/2019. Accessed 3/5/2023. What Is Stress? Positive vs. Negative | Fight or Flight | Resilience (mybrainco.com)

Ohio State University Extension (2015) Have you tried “Journaling” your Stressors?? at Have you tried “Journaling” your Stressors?? | Live Healthy Live Well (livehealthyosu.com)

Ohio State University Extension (2012) S.I.M.P.L.I.F.Y- In Recognition of Stress Awareness at S.I.M.P.L.I.F.Y. – In Recognition of Stress Awareness | Live Healthy Live Well (livehealthyosu.com)

Bilodeau, K. Fostering Healthy Relationships. Harvard Health Publishing. Published 7/1/2021. Accessed 3/6/2023. Fostering healthy relationships – Harvard Health

Written by : Amy Cleland, BGSU Dietetic Intern working with Wood County Extension and Susan Zies, Extension Educator, FCS, Wood County

Reviewed by: Casey Bishop, MACP, Paulding County Extension Educator, FCS

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Celebrate National Nutrition Month this Spring!

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged on March 23, 2023| 1 Comment »

It is finally spring and my favorite time of the year! I hope you are celebrating that not only has spring has arrived, but so has National Nutrition Month. This is a yearly celebration during the month of March to create awareness about making informed food choices as well as developing healthful eating and physical activity habits.

March is also a great time to enjoy springtime foods! Have you noticed the beautiful color of food this time of year? What are your favorite springtime foods to cook and serve? There are many to choose from including strawberries, spinach, and my personal favorite are the bright orange “bugs bunny” carrots! If you need a little inspiration for spring holiday dinner ideas here are two videos (3 minutes each) of my favorites green bean recipe and a cucumber dill appetizer recipe. Quick, easy and healthier!

National Nutrition Month is a great time to learn about different food choices and educate your family as well.  This year’s theme is “Fuel for the Future” and include the following messages:

Theme 1: Eat with the Environment in Mind

  • Enjoy more plant-based meals and snacks.
  • Purchase foods with minimal packaging
  • Buy foods in season and shop locally when possible.
  • Start a container or backyard garden to grow food at home.

Theme 2: See a Registered Dietician

  • Ask your doctor for a referral to an RDN.
  • Find an RDN who specializes in your unique needs.
  • Learn how nutrient needs may change with age.
  • Received personalized nutrition information to meet your health goals.

Theme 3: Stay Nourished and Save Money

  • Plan your meals and snacks.
  • See what food you have at home before purchasing more.
  • Use a grocery list and shop sales when purchasing food.
  • Learn about community resources.

Theme 4: Eat a Variety of Foods from All Food Groups

  • Include your favorite cultural foods and traditions.
  • Eat foods in various forms including fresh, frozen, canned, and dried.
  • Avoid fad diets that promote unnecessary restrictions.
  • Practice gratitude for your body by giving it the fuel it needs.

Theme 5: Make Tasty Foods at Home

  • Learn cooking and meal preparation skills.
  • Try new flavors and foods from around the world.
  • Find creative ways to use leftovers rather than tossing them.
  • Create happy memories by eating with friends and family when possible.

I hope you find time to enjoy a few springtime foods and don’t forget to get outside and soak up some sunshine!

Happy Spring!

References:

  1. American Academy of Nutrition and Dietetics. (2023). National Nutrition Month. https://www.eatright.org/national-nutrition-month-2023.

Written by:  Shari Gallup, Assistant Professor, Family and Consumer Science Educator, Licking County, Ohio. gallup.1@osu.edu.

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

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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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Indoor Activities for Spring

Posted in Healthy Relationships, tagged , , on March 9, 2023| Leave a Comment »

Bouquet of beautiful spring flowers on pastel blue table top view

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 work on DIY activities for Spring. I have just the activities for you!

Suncatcher Craft:

Supplies:

  • Paper plates
  • Hole punch
  • Scissors
  • Colored tissue paper (cut into small pieces)
  • Clear contact paper
  • Extra collage items (get creative with glitter, feathers, etc.)
  • String

 Directions:

  1. Cut the center of your paper plate out to create your frame. Then cut out circles from the contact paper. They should be slightly larger than the hole you cut in the plate.
  2. Peel off the backing from the contact paper and stick it to the back of the paper plate.
  3. Add tissue paper pieces, glitter, feathers, sequins and whatever else you’d like to use for your suncatcher. Push the pieces carefully onto the sticky contact paper, so they stick completely.
  4. Once your design is finished, peel the backing off another piece of contact paper and press it onto the open side of your suncatcher. Press firmly all around so that it sticks to the plate and the design.
  5. Punch two holes in the top of your suncatcher and string a piece of string through the holes. Find a sunny window and hang your suncatcher up to admire!

Homemade Playdough:

Supplies:

  • 2 Cups of flour
  • 2 tsp vegetable oil
  • ½ cup salt
  • ½ to 1 cup water
  • Food coloring

Directions:

  1. In a medium bowl mix together the flour, vegetable oil and salt.
  1. Add a drop or two of food coloring to the water.
  2. Add water slowly as you mix the dough to the desired consistency (Only use what you need).
  3. It is easy to add too much water as the mixture seems too dry until you mix it thoroughly. If you do add too much, simply add more flour to get the right consistency.
  4. The playdough is ready to use, you may use spring-shaped cookie cutters for added fun!
  5. Store the playdough in a sealed container when not in use.

If you find yourself inside on a spring day, try one of these activities to help brighten your day. It will keep the children busy, and they will have fun doing it!

Resources:

Martelle, A. (2022, April 15). How to make tissue paper Suncatchers. The Artful Parent. Retrieved February 14, 2023, from https://artfulparent.com/how-to-make-tissue-paper-suncatchers/

Mcilroy, T. (2023, January 18). Homemade playdough without cream of tartar: 6 no cook recipes. Empowered Parents. Retrieved February 14, 2023, from https://empoweredparents.co/homemade-playdough-without-cream-of-tartar/

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

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

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Baby Makes Five: Preparing Siblings

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

I am about three weeks from welcoming a new baby, baby number three. This is a major change in routine and family life, so preparing siblings for this major change can help in this transition. The preparation for each child will vary widely depending on the age of the child. However, no matter the age of the child there are some practical ways parents can help prepare new siblings for baby’s arrival.

A young child sitting on a bed with two adults and a baby
  • Have ongoing conversation about what is going on and what is to come:
    • Be honest, talk about how the baby is going to cry and need a lot of attention. Also let your child or children know that they won’t be able to play with baby until it’s older.
    • Let your child know that routines may change a little but try to keep the day to day activities the same. For example, mommy won’t be going to swimming lessons for a few weeks but grandma and grandpa are going to take you and it’s going to be so much fun.
    • Always reassure your child that even if you can’t be with them all the time, you still love him/her the same.
    • Focus on what the siblings can do. Depending on the age of the child they might be able to help feed, get a burp cloth, or hold the baby.
    • Prepare your child for when you are in the hospital. This can be very confusing for a young child. Explain who they are going to stay with, when you are going to be back, that you are going to be okay.
  • Get books about being a big brother or big sister and about having a new baby in the house. This can get you child to start thinking about their new role and the changes that might happen.
  • Get a doll for your child to help prepare and practice ways they might help with the new baby.
  • Let your child help prepare for the baby, like go shopping to get things for the baby together or let them set up some things in the room.
  • Set some time aside to do some special activities with you and other children before baby arrives.

While there are some great practical ways to help prepare siblings in their role, you can expect some setbacks such as regression and jealousy. However, having these ongoing conversations and activities can help in this major family transition.

Juliann Garey. Preparing Your Child for a New Sibling. 2023. Child Mind Institute. https://childmind.org/article/preparing-child-new-sibling/

HealthyChildren.org. How to Prepare Your Older Children for a New Baby. 2019 Adapted from American Academy of Pediatrics. https://www.healthychildren.org/English/ages-stages/prenatal/Pages/Preparing-Your-Family-for-a-New-Baby.aspx

Author: Katie Schlagheck, Extension Educator, Family and Consumer Sciences, Ottawa & Sandusky Counties

Reviewer: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Franklin County

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Celebrating Groundhog Day S.M.A.R.T.ly

Posted in Healthy Relationships, tagged , , , , on January 31, 2023| Leave a Comment »

 

As we get ready to surround our televisions to celebrate a famous groundhog who tells us when the next season will arrive, have

Man holding Groundhog

you ever wondered why? As the seasons change from winter to spring, Groundhog Day allows each of us to turn over a new leaf and transition with whatever news the groundhog brings. So, whether you listen to Buckeye Chuck or Punxsutawney Phil’s prediction this year, take some time to come out of hibernation and set goals for the next season no matter how soon or far away it may seem.

Groundhog Day to many is a silly and fun holiday; however, it has ancient origins. February second marks the mid-point between Halloween and Mayday, which historically, was a major festival marking the changing of seasons. In a German tradition, badgers made these types of seasonal predictions, letting people know when to expect the next season. Folklorist Stephen Wick from the American Folklife Center and Veterans History Project found that with immigration, the first account of a modern American Groundhog Day ritual happened on February 2, 1840. At this event, a Pennsylvanian storekeeper noted that the groundhog coming out of hibernation would determine 40 more days of winter or an early spring.

Thinking about how the holiday took shape helps to re-frame the reason for the season or seasons depending on what the groundhog says. As we take this time to transition, setting intentional goals as we all come out of hibernation can be crucial to personal and professional growth in the next season of our lives.

SMART Goals illustration highlighting each step Specific, Measurable Attainable, Relevant, and Time-Bound

When looking forward and thinking about the next season, setting goals is an important first step. S.M.A.R.T. goals are a popular approach to goal setting that takes into consideration, what you are doing, how long you plan to take, and helps ensure you will be successful.

In the next season, establish your goals S.M.A.R. T. by making them…

  • Specific : What needs to be accomplished?
    • What will the new season bring for you and your loved ones? Make sure the goal is for something you want or need to accomplish. The University of California suggests that it serves as a “mission statement for your goal.”  
  • Measurable: How will the goal be successfully completed?
    • As you plan a goal for the new season, the measurement should provide you with information. No matter what type of information you learn, setting measurable milestones along the way can ensure goal making success.
  • Attainable: Can I do this?
    • As you consider, can I do this, think about your abilities and whose help you may need.
  • Relevant: Is this something that needs to happen now?
    • In this next season, think about the goal and when it needs to happen.
  • Time-Bound: Can this goal be achieved in the specified time frame?
    • Setting a time for the goal to be achieved by is important. Making a time-bound goal helps hold you accountable in this new season.

As we come out of hibernation and transition to a new season, set a S.M.A.R.T goal for the next period in your life. While celebrating Groundhog Day this year, include time to set new goals for the new season; however, quickly or slowly it arrives! We would love to hear what your S.M.A.R.T. goal is or will be!

Sources:

Bailey, Ryan. Goal Setting and Action Planning for Health Behavior Change. Am J Lifestyle Med. 2017 Sep 13;13(6):615-618. From https://doi.org/10.1177%2F1559827617729634

Bringing people together from all over the World: Groundhog Day. Image. The Punxsutawney Groundhog Club. https://www.groundhog.org/legend-and-lore

SMART Goals: A How to Guide. University of California. (n.d.). Retrieved January 30, 2023, from https://www.ucop.edu/local-human-resources/_files/performance-appraisal/How%20to%20write%20SMART%20Goals%20v2.pdf

Set SMART Goals. The University of Minnesota. (n.d.). Retrieved January 30, 2023m from https://effectiveu.umn.edu/tips/smartgoals

Winick, Stephen. Groundhog Day: Ancient Origins of a Modern Celebration. (February 1,2022). Retrieved January 30, 2023, from https://blogs.loc.gov/folklife/2022/02/groundhog-day-ancient-origins-of-a-modern-celebration/

Author: Ryan Kline, Extension Educator, Ohio State University Extension, 4-H Youth Development/Family and Consumer Sciences, Ross County, kline.375@osu.edu.

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

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Winter Wellness

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , on January 17, 2023| Leave a Comment »

sunrise shining through trees with snow on the ground

Whether you love the wintertime for the beauty and possibilities that a fresh snowfall brings, or dread it for the cold temperatures and less daylight, it is important to give some thought to your wellness plan this winter. Here are some ideas to get you started:

  • Take time to be still. Learn to keep calm and be mindful in the present moment.
  • Do one thing at a time. Instead of trying to manage multiple tasks simultaneously all day long, give yourself the ‘brain break’ of doing just one task at a time. It’s harder than it sounds! During the writing of this article, I had to close my email, silence my phone and I still had 6 ‘distractions’ from my own thoughts that could have caused me to start working on multiple things. Instead, I made a note about each item to complete later.
  • Take a technology break. The constant notifications we get from all our electronic devices make it difficult to focus and be still.
  • Create something new! This could be a piece of art, a musical number, a new recipe. The act of creating can light up other parts of your brain that may be yearning for use.
  • Practice self-care. There is no substitute for eating healthy foods and getting enough sleep. Give your body what it needs.
  • Find ways to relax. Try meditation, yoga, massage, or take a walk in the woods.
  • Get outside. There is no substitute for natural light. If you work during the day, try to go for a walk during a break or lunch. Find a winter outdoor activity you enjoy like walking, hiking, tubing, ice skating or snowshoeing.
  • Invite the birds into your yard. Did you know that bird watching can help you feel more relaxed and happy? Providing bird seed and a heated water bath is sure to attract feather friends.
two birds at a bird feeder in the snow
  • Get moving. Physical activity works your muscles and expends energy. Exercise not only makes us stronger, it improves mood. Try a new type of indoor exercise like tai chi, pilates or line dancing.
  • Connect with others. It’s natural for some people to want to ‘hibernate’ during the winter. It’s important to connect with others. Make a date with a friend or family member.

For more ideas, check out these articles on finding joy in winter and beating the winter blues. Set a goal yourself this winter to be well. What is one small change you can make?

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Reviewer: Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Tuscarawas County, kendle.4@osu.edu

References:

Lobb, J. Opt Outside to Beat the Winter Blues. Live Healthy Live Well, The Ohio State University. 7 Jan 2021.

Powers-Barker, P. I Can’t Control the Winter Weather. Live Healthy Live Well, The Ohio State University. 24 Jan 2022.

Stanton, L. Wonder and Wander in Nature this Winter. Live Healthy Live Well, The Ohio State University. 30 Nov 2021.

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Staying Thankful After the Holidays

Posted in Healthy People, Healthy Relationships, tagged , , , on January 5, 2023| Leave a Comment »

 

Toy Holiday Village

For those of us who celebrated the holidays, we may have spent time with family and friends focusing on what are the important things in our lives. Thinking of the things you are grateful for has benefits not only to your mental health, but your physical health as well. It is possible to continue those warm, fuzzy feelings into the new year by practicing mindful gratitude.

Gratitude should be on your mind. Feelings of gratitude release both dopamine and serotonin in our brain. This promotes more positive emotions and can improve our mood. What is important about the release of dopamine is that it makes us feel good. In turn, our brain will crave more of it, making thoughts of gratefulness easier to put into practice.

Gratitude is an emotion, and a healthy one when used correctly. Keeping sarcasm out of the equation, the feeling of gratitude can help to replace negative emotions such as resentment or regret. Gratitude lowers your risk of depression and feelings of hopelessness, making it a great tool to combat the winter blues.

Gratitude helps your body. Stress has been identified as a factor in many health issues, and gratitude has been shown to help! A study by UC Davis Health in 2015 found that individuals who practiced gratitude had:

  • 16% lower diastolic bp and 10% systolic bp.
  • 23% lower levels of stress hormones
  • 25% lower levels of dietary fat
  • 20% less fatigue in heart failure patients
  • 9-13% lower levels of Hemoglobin A1c
  • 10% improvement in sleep quality

Gratitude can be simple. You may not have won the lottery today, but you may have been fortunate enough to have watched a hummingbird outside your window. Or maybe you were able to leave for work on time and beat all the traffic? The more you practice paying attention to the positive things in your life, the easier it will become.

How can you get into the habit of being grateful? Try to incorporate one or more of these techniques into your day for at least 15 minuets.

Person writing in a journal.
  • Write in a gratitude journal either what you are excited for in the morning, or grateful for happening in the evening. This helps us to focus on what’s important.
  • Give sincere complements to others around you. This not only helps you, but can brighten someone else’s day
  • Be grateful during an activity. Focus on the enjoyment you get from participating. If you are doing something outside, this is a great way to enjoy nature.
  • Create a Grateful Board. Similar to a vision board, this activity has you thinking about the great things that already exist in your life and what you are excited for in your future.
  • Prayer and meditation are another way to quite your mind and reflect.
  • Pay it forward by volunteering for causes that matter to you.
  •  Write thank-you cards or thinking-of-you cards. What is great about this practice is that you don’t have to send them if you don’t want to, but focusing on that person in your life will help you feel better about that relationship.

Using gratitude, you can choose to be happy.  Find what technique would work best for you, and plan how you can incorporate it into your schedule.

Author: Casey Bishop, Family and Consumer Sciences Educator, MACP, OSU Extension Paulding County

Reviewer : Susan Zies, Assistant Professor, Family and Consumer Sciences Educator, Wood County

Resources:

Ryan, R., Patel, S. (May, 2018). Gratitude strategies to feel better fast. Emotional Fitness: Timps and Skills for Mental Health. https://u.osu.edu/emotionalfitness/2018/05/31/gratitude-exercises-to-feel-better-fast/

Singh, Maanvi. (December, 2018). If You Feel Thankful, Write It Down. It’s Good For Your Health. NPR, Shots. https://www.npr.org/sections/health-shots/2018/12/24/678232331/if-you-feel-thankful-write-it-down-its-good-for-your-health

UC Davis Medical Center. (November, 2015). Gratitude is good medicine. UC Davis Medical Center; Medical Center. https://health.ucdavis.edu/medicalcenter/features/2015-2016/11/20151125_gratitude.html

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New Year New You in 2023

Posted in Healthy People, Healthy Relationships, tagged , , , , , , on January 3, 2023| Leave a Comment »

2023 words with the ocean and sunset behind the words 2023.

As we start the new year, this is a perfect time to look at our perspectives on our health and well-being. 2023 brings new possibilities especially when it comes to our health and wellness routines. After the ball drops on New Year’s Eve, many people start out highly motivated and determined that this year things will improve. However, within about six weeks, motivation dwindles.

Many times, it is challenging to know where to begin. So, if you are feeling unsure how to start, I suggest you consider small strategies that will help you achieve your goal throughout the entire year.

Here are strategies to consider for the new year.

Aim to eat at least five servings of fruits and vegetables. Approximately one in 10 adults are meeting this recommendation. Start by choosing one new fruit or vegetable each week to add more color to your diet

the year 2023 numbers created with fritys and vegetables

Buy pre-cut fruits and vegetables. These are convenient and an effortless way to encourage you to choose fruits and vegetables when you are hungry. Check your local ads for sale items and utilize coupons while grocery shopping.

Volunteer at a local community site. Community engagement by volunteering your time can positively impact your mental health. Your health begins with mental health.

7 women smiling and wearing gray shirts with white writing with the word VOLUNTEER on their shirts.

Aim for 30 minutes of activity every day. Our bodies are meant to move. Activity promotes good circulation, which allows cells and substances of the immune system to move through the body freely and do their job efficiently. Movement increases metabolism. Non-movement leads to impaired blood circulation and decreased metabolism. Remember some movement is better than no movement.

Sit less, stand more – try having a walking meeting or stand more during the day. Choosing to sit less and move more provides benefits our health, mind, and body.

Move for 2-5 minutes every hour. Physical inactivity is the fourth leading risk factor for global mortality. Moving more will support bone health, enhance brain power, burn calories, and increase circulation.

Start your day in a positive way. Try to listen to a positive podcase in the morning or read 5 to 10 minutes in a positive book. Try positive affirmations the morning.

Make one slight small change for your wellness this year. Whether it is from a movement perspective, a nutrition standpoint, or a mental health space. Put your goal in writing. WRITE IT DOWN! Share your change with a friend or family member to hold you more accountable. One small change can help you be a healthier person in 2023.

Author: Susan Zies, Family and Consumer Sciences Educator, M. Ed., OSU Extension Wood County

Reviewer : Casey Bishop, Family and Consumer Sciences Educator, MACP, OSU Extension Paulding County

Resources:

https://www.dietaryguidelines.gov/

Human Performance Institute, Inc (2018), Johnson and Johnson.

 Webinar “A Healthier You in 2023” by Dr Megan Amaya, Associate Clinical Professor, Director of Health Promotion & Wellness, Co- Director, Bachelor of Science and Health & Wellness, The Ohio State University, College of Nursing, December 14, 2022.

https://www.nami.org/Blogs/NAMI-Blog/February-2022/How-Volunteering-Improves-Mental-Health

https://www.juststand.org/the-facts/

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