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Healthy Habits for Your Brain and Body

January 26, 2024 by jmlobb

a brain

In 2023, more than 6 million Americans lived with Alzheimer’s Disease. Alzheimer’s is the most common cause of dementia, which is a general term for memory loss that is serious enough to interfere with everyday life. Between 2000 and 2019 deaths, from heart disease decreased 7.3% while deaths from Alzheimer’s disease increased 145%.

The good news is that a healthy lifestyle can protect your brain and lower your risk of cognitive decline and possibly dementia. And it’s never too early or late to adopt healthy lifestyle habits! The Alzheimer’s Association recommends ten healthy habits for your brain and body:

  1. Challenge your mind. Be curious! Put your brain to work and do something that is new for you. Learn a new skill. Try something artistic. Challenging your mind may have short- and long-term benefits for your brain.
  2. Keep learning. Education reduces the risk of cognitive decline and dementia. Encourage youth to stay in school and pursue the highest level of training possible. Continue your own education by taking classes at a local library, community center or college, or online.
  3. Get moving. Engage in regular exercise. Find ways to build more movement into your day — walking, dancing, gardening — whatever works for you! The Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity a week for optimal physical and mental health. Moderate-intensity physical activity includes activities that raise your heart rate and increase blood flow to the brain and body.
  4. Protect your head. Help prevent injuries to your head by wearing a helmet for activities like biking, wearing a seat belt in the car, protecting yourself while playing sports, and doing what you can to prevent falls.
  5. Be smoke-free. Choose not to use tobacco if you never have and stop smoking if you are currently using tobacco products. It’s never too late to stop! Quitting smoking can lower the risk of cognitive decline back to levels similar to those who have not smoked.
  6. Control your blood pressure. Medications can help lower high blood pressure, and healthy habits like eating right and physical activity can help, too. Work with a health care provider to control your blood pressure.
  7. Manage diabetes. Type 2 diabetes can be prevented or controlled by eating healthier, increasing physical activity, and taking medication, if necessary
  8. Eat right. Eating healthier foods can help reduce your risk of cognitive decline. This includes more vegetables and leaner proteins, along with foods that are less processed and lower in fat. Choose healthier meals and snacks that you enjoy and are available to you.
  9. Maintain a healthy weight. Talk to your health care provider about the weight that is healthy for you. Other healthy habits on this list — eating right, exercising, and sleeping well — can help with maintaining a healthy weight.
  10. Sleep well. Good quality sleep is important for brain health. Stay off screens before bed and make your sleep space as comfortable as possible. Do all you can to minimize disruptions. If you have any sleep-related problems, such as sleep apnea, talk to a health care provider.

What’s good for the heart is good for the brain, so making healthy lifestyle choices to take care of your heart is also a way to protect your brain. The Life’s Essential 8 healthy lifestyle habits from the American Heart Association are very similar to ten healthy habits listed above. So, take a look at these lists and take action today to protect your brain and your body.

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

Reviewed by Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County

Sources:

Alzheimer’s Association. 10 Healthy Habits for Your Brain. https://www.alz.org/help-support/brain_health/10-healthy-habits-for-your-brain

Alzheimer’s Association. Alzheimer’s Disease Facts and Figures. https://www.alz.org/alzheimers-dementia/facts-figures

American Heart Association. Life’s Essential 8. https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

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Thinking of Poverty as a Health Epidemic

January 23, 2024 by ryankline375

Poverty is one of the largest health risk factors we face as a nation. From health outcomes to mental health diagnosis, poverty serves as a major limitation to personal and community health. For many of us, the COVID-19 Pandemic illustrated the effects of poverty on working class access to affordable healthcare. As of 2022, the official poverty rate in America is 11.5 percent meaning there are 37.9 million people living in poverty.  January is National Poverty in America Awareness month, so let’s explore how poverty impacts health, and ways to help the poverty epidemic.

According to the Institute for Research on Poverty at the University of Wisconsin-Madison, in America we measure family size and income against a predetermined threshold for the income to cover basic needs. According to the Health and Human Services Commission, for a family of four the poverty guideline is $31,200, which takes into account the minimum income a family could have to survive. As we better understand how America measures poverty, it becomes clear how finances impact health outcomes.

Poverty ‘s Effect Your Health

Recent research has identified that after age, poverty is the number one condition that effects overall health outcomes. Below are just a few of the impacts that poverty has on our health.

  • Access to Affordable Healthcare:  Limited income directly impacts available access to affordable healthcare in America. In a 2019 survey, researchers found that based on cost people waited to receive dental, medical and prescription health care. This delay in care or treatment then results in higher death rates, health complications, and increased risk factors. There is also a lack of health care options in high poverty areas leading to longer wait times and lack of resources available.
  • Food Insecurity: Being able to provide diverse food options to a family can have a hefty cost. The Food Research and Action Center found that 28.3 million adults and 12.9 million children live in food-insecure households. The health care costs  for food-insecure families reflect connection between food insecurity and health effects of poverty in disadvantaged communities. In 2014, researchers found that hunger and food insecurity costs insurance companies almost $160 billion.
  • Increased Mental Health Challenges: Poverty has often been linked to hopelessness, despair, and financial anxiety. Recent research shows that impoverished communities reported increased levels of mental illness and lower rates of positive mental health. In research coming from Scotland, reports linked suicide and poverty, showing triple the suicide rates where communities are more socioeconomically disadvantaged.

Raising Awareness to Poverty as a Health Epidemic in America

The health effects of poverty are not only very real but also impact those beyond just one person or family. By taking some small action steps we can help to reduce some of the health consequences of poverty on our friends, family, and community. Ideas include:

  • Destigmatizing Food Pantries and Services
  • Supporting Local Social Services and Levies
  • Becoming aware of Local Resources Available
  • Lending a listening ear to those in Need

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

Reviewer: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross County, barlge.7@osu.edu

Sources:

Cook, J. T., & Poblacion, A. P. (2016). Estimating the Health-Related Costs of Food Insecurity and Hunger. In The Nourishing Effect: Ending Hunger, Improving Health, Reducing Inequality (2016 Hunger Report). Washington, DC: Bread for the World Institute.

Knifton, Lee, and Greig Inglis. “Poverty and mental health: policy, practice and research implications.” BJPsych bulletin vol. 44,5 (2020): 193-196. doi:10.1192/bjb.2020.78

Salisbury H. Helen.” Poverty as a pre-existing condition.” BMJ 2020; 371 :m4607 doi:10.1136/bmj.m4607

US Census Bureau, . “National Poverty in America Awareness Month: January 2024.” Census.Gov, 4 Jan. 2024, http://www.census.gov/newsroom/stories/poverty-awareness-month.html#:~:text=Official%20Poverty%20Measure,decreased%20between%202021%20and%202022.

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Managing Drop-Offs for Easier Goodbyes!

January 18, 2024 by erinrugg

Tips for daycare, preschool, and school age drop-offs and transitions

If your children are like mine, it’s not always easy for them to say goodbye, especially when going to daycare or school. While some children might run in the classroom excited for the day, it’s okay if that is not how it looks for you! While it is developmentally appropriate for your child to have a fear of strangers, there are ways that you can make daycare drop offs easier for the child and the caregiver.

Children thrive on routines and predictability. Research shows that routines support healthy emotional development in early childhood. Knowing what to expect helps children to feel confident and secure. Help your child to be ready for their school drop-off by giving them reminders of their schedule. You can do this a few days before up to the night before by saying “tonight we will get ready for bed, and when we wake up in the morning we will be going to daycare” (school, childcare, however you refer to it at home.) It can also help to have a visual calendar for your child to look at. We have one hanging in our kitchen that shows an “S” for school on the days we go.

preschooler opening the door to classroom

Another tip for daycare drop-offs that has really helped my family is to create a goodbye ritual. This can be something special you come up with just for daycare drop off or something you use for every goodbye. We started a ritual of doing a hug, kiss, and a high five. This was something my son came up with and we continued with my daughter. Some other examples include: you could close the door and do a high five through the classroom window if it’s easy to reach, do an extra hug at the door, blow a kiss in the hallway, etc. It’s helpful to give reminders on the way to school by saying “when we get inside, we will put your things away, do our hug, kiss, high five, and then mommy/daddy will go to work!”

If your daycare or school allows, it can also help your child to have a comfort item at school. While they may not be able to have this item out during the day, sometimes even having the item in a bookbag or cubby helps a child to feel more connected to home. This could be a stuffed animal, blanket, or even a family photo.

Remember it is developmentally appropriate for your young child to struggle with goodbyes from caregivers. Talk with your childcare provider or teachers to see if they have any suggestions, and be aware that your child is usually happy and playing by the time that you get to your car! If you do hear from teachers that your child is struggling the entire day and having more severe issues with being apart, there could be something else going on related to separation anxiety disorder. If you have concerns with your child struggling with being separated from you, reach out to your pediatrician and see how they can help.

Written By: Erin Ruggiero, Family and Consumer Sciences Educator, Ohio State University Extension Medina County, ruggiero.46@osu.edu

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

References:

Fear of strangers: Babies and young children. Raising Children Network. (2022, December 7). https://raisingchildren.net.au/toddlers/behaviour/common-concerns/fear-of-strangers#:~:text=Fear%20of%20strangers%3A%20babies%20and%20young%20children&text=Fear%20of%20strangers%20is%20a,and%20introducing%20new%20people%20gradually.

Lantz, T. (2024, January 2). The importance of routines for kids. Zero to Thrive. https://zerotothrive.org/routines-for-kids/

Separation anxiety disorder in children. Nationwide Children’s Hospital. (n.d.). https://www.nationwidechildrens.org/conditions/health-library/separation-anxiety-disorder-in-children#:~:text=Separation%20anxiety%20disorder%20(SAD)%20is,are%20not%20with%20the%20person.

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Reclaim and Refresh your Space!

January 16, 2024 by Shannon Carter

Have you ever noticed how your space affects your mood? Does a messy desk or cluttered bedroom bother you? Do you like some rooms in your home better than others because of comfortable furniture? What type of lighting do you prefer? Some people like bright lighting and others prefer darker rooms. Take note of what causes and relieves stress from the spaces around you. The physical environment where we live and work can affect, as well as reflect, our emotions or mood.

There are professionals who make a study out of how our spaces affect us. Environmental psychology is a branch of psychology that studies how humans change the environment and how the environment impacts humans’ behaviors and experiences. Studies have shown that many aspects of interior design, from how you arrange your room, how much sunlight enters your room, can affect your emotional state, impact daily life and influence behavior. Since we know that lighting can make a big difference in how we function, consider brightening your room with ample light, especially for darker winter days.

Maybe it’s time to reclaim your space by de-cluttering. Clutter affects people to varying degrees, but most studies agree that clutter can negatively impact how we think, focus and function. De-cluttering can help improve your mental health. Start small by de-cluttering one junk drawer or closet. Set aside things you no longer need and consider how you might donate or recycle them. Then take these same steps with other spaces until you have sufficiently reduced the clutter in your home or office.

Refresh your space by making small, inexpensive changes that bring you joy. Simple ideas for refreshing space might include rearranging furniture for better function, getting an indoor plant or herb garden, finding a new wall hanging, or even putting on a fresh coat of paint. Brighten a couch with a throw pillow or your dining room with a table runner. Carefully consider making room for anything you add (like getting rid of something you no longer use) so you do not contribute to more clutter.

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

Reviewer: Erin Ruggiero, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Medina County, ruggiero.46@osu.edu

Sources:

Beckwith, A., Parkhurst, E. (July, 2022). The Mental Benefits of Decluttering. Utah State University; Mental Health Education Extension. https://extension.usu.edu/mentalhealth/articles/the-mental-benefits-of-decluttering

Innis, Gail. (November, 2015). Declutter your life and improve your health. Michigan State University Extension. https://www.canr.msu.edu/news/declutter_your_life_and_improve_your_health

Kolakowski, Emma. (Visited October, 2022). Mess makes Stress: Declutter and the Mind. Michigan State University, MSU WorkLife Office. https://worklife.msu.edu/news/mess-makes-stress-declutter-and-mind

Zozobrado, Mia. (May, 2022). Decluttering to de-stress and improve your focus. Georgia State University, Be Well Panthers. https://bewell.gsu.edu/decluttering-tips-relieve-stress-improve-focus/ 

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Wellness in the Workplace

January 11, 2024 by kschlag

January is usually a time when we set goals for the new year. This year consider focusing on workplace wellness. What is workplace wellness? Workplace wellness are programs and policies that intend to facilitate and promote health for employees in the workplace. This can take on many different forms, from having an on-site gym for employees to use, healthy eating options at lunch, or having a walking club. With current trends of obesity, heart attack, and stroke at high rates in the U.S. it is important to focus on making efforts to improve our overall health and wellness. Work is where we spend most of our time during the day, thus focusing on wellness in the workplace is vital to overall health.

Keep in mind that wellness does not just apply to nutrition and physical activity, but also includes areas such as mental/emotional health (think stress reduction), social wellness, and spiritual well-being. While not all of these aspects of wellbeing can be addressed in the workplace, the experience within the workplace can certainly have an impact on other wellness areas. This also means that being physically healthy can also have a positive impact on other areas of wellness.

So why is this important? Studies have found that workplace wellness programs tend to produce happier and healthier employees. Benefits include things like:

  • More productivity at work
  • Better comradery with co-workers
  • Less illness (and using less sick days)
  • Overall better sense of well-being

Even if you are not in a position to enact large changes in the workplace you can start small. Think of different programs you might office at lunch or during breaks, encourage your colleagues to drink water during the day, have time to check in with one another on how life is going. There are many small ways that you can make an overall difference in the wellness of the workplace, no matter who you are or where you work.

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

Reviewed by: Holly Bandy, Extension Educator, Family and Consumer Science, Stark County

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Why Journal?

January 9, 2024 by bandy52

Has anyone ever told you, start a journal? Journaling is an effective tool for many reasons! Let’s explore a few different reasons to journal and why it might help you on your road to health and wellness this year!

Let’s answer the question you might be asking, “why is journaling good for you?” When we journal we can write down our inner most thoughts and feelings without the fear of judgement. We give ourselves the opportunity to observe our own behaviors, thoughts, triggers, and interactions. Journaling comes in many forms. By learning about the different ways you can journal and the benefits you might just find yourself picking up the pen and paper.

Journaling for Emotional Wellness. This tends to be the “why” we most often associate with journaling. As a kid or teenager, maybe you had a diary, a place where you wrote down all your struggles, complaints, hopes and dreams. A diary was a safe space. Well, the concept of a diary is now referred to as journaling. When we focus on keeping a journal for emotional wellness we are creating that same safe space we did in adolescence. Journaling for this reason is helpful through the lifespan (kids and adults).

Some benefits of keeping a journal for emotional wellness include:

  • Managing anxiety
  • Reducing stress
  • Coping with depression

When using a journal for mental wellness it can allow you to track thoughts, feelings, and triggers. As time passes journaling can help you identify stressors and navigate how to manage triggers. It can increase feelings of mindfulness and provide a space of positive self-talk. In some studies, journaling for emotional wellness also provides immune benefits. An emotional wellness journal can include writing about gratitude. Here you can find a great prompt from Berkley on gratitude. UCLA health reports, that practicing gratitude helps to reduce stress, anxiety, support heart health, and improve sleep. This daily practice via journaling helps us to reflect on where we find meaning. You might even find yourself beginning to look for the good in each day.

Food and exercise Journal. Is a healthier lifestyle on your list of goals for 2024? Keeping a journal to track how much you move and what you eat can be a very useful tool in improving your health and wellness. Keeping a food journal can be about more than writing down what you ate in a day. Similarly to emotional wellness, keeping a food centered journal can help us recognize our relationship with food. Journals are a powerful tool to help understand our habits. Additionally, a food journal can help pinpoint food sensitives and trigger foods. What you write in your journal will depend on your purpose or goals. Writing for weight management will include writing down meals, snacks, and even movement. If practicing mindful eating, your journal might include what you ate and how you were feeling, what you were doing, or how much. This practice is useful for identifying habits and feelings around food. A final reason worth mentioning is identifying food sensitives. Individuals who encounter joint pain, digestive related illnesses, auto immune challenges, or food intolerances can utilize a journal to help understand medical conditions and the connection to food.

There are many other reasons to consider keeping a journal such as goal setting, strengthening memory, boosting creativity and writing skills, and improving resiliency. You may even decide to track dreams, daily events, spiritual or religious readings, or fitness accomplishments. The possibilities are endless and so are the benefits.

Some easy tips to get started include:

  • Create a routine (when do you want to write bedtime? morning coffee?)
  • Write for your eyes only (remember not to judge your thoughts)
  • Find your purpose for writing
  • Search for writing prompts online
  • Be creative
  • Pick a fun journal you love!

Journaling can be a great practice for the whole family. Encouraging loved ones to keep a journal will help them receive many of the above benefits and provide some nice quite family time away from the screen.

Written by: Holly Bandy, Extension Educator

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

Cleveland Clinic. (2023, December 21). Food journaling 101. https://health.clevelandclinic.org/how-to-keep-a-food-journal

Gratitude Journal (greater good in action). Greater Good In Action. (n.d.). https://ggia.berkeley.edu/practice/gratitude_journal#:~:text=People%20who%20wrote%20in%20a,hassles%20or%20their%20daily%20life.

UCLAhealth. (2023, March 22). Health benefits of Gratitude. UCLA Health. https://www.uclahealth.org/news/health-benefits-gratitude#:~:text=Several%20studies%20show%20that%20a,your%20heart%20exerts%20between%20beats.

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Freeze-Drying: Consider This – Keep the Good Stuff, Lose the Water

December 28, 2023 by kendle4

Good reasons to freeze-dry 

Freeze-drying has long been used by outdoor enthusiasts for lightweight snacks and complete meals on the trail; but did you know freeze-dried foods are also great for quick and healthy snacks, traveling, easy meal preparation, emergency preparedness, and even homemade pet food.  

Freeze-drying is a terrific way to reduce food waste and preserve the harvest. You may be asking “What types of food can I freeze-dry?” Fruits, vegetables, meats, dairy products, desserts, and complete meals can all be effectively freeze-dried. 

Good Health 

Freeze-drying is a food preservation process, not a food safety process. It will not make unsafe foods safe. It is important to remember that freeze-drying does not destroy enzymes or microorganisms. Enzymes are less active but are still present and can lead to reduced food quality over time. If the goal is long-term storage, consider blanching vegetables and treating fruit that is prone to browning. Microorganisms will become inactive but are not killed.  

If raw, fresh produce is contaminated, those same contaminants will be on the food when it is eaten. Special considerations must be made when eating freeze-dried animal products that have not been cooked (eggs, meats, poultry). These foods should be labeled “raw” and must be heat treated prior to consuming. 

Good Nutrition 

Color, flavor, shape and approximately 90% of the nutritional value of the food are maintained. The freezing process occurs very quickly thus reducing nutrient loss and retaining food quality. The drying process allows the food to be lightweight and shelf stable. While food weight is reduced, the volume of food may not be reduced. Many items retain their shape when freeze-dried. An exception is high-water content liquid items like soup, milk, and eggs which become crumbly and powder-like. These foods are often rehydrated back to their original volume before being consumed.  

The calorie content by volume may be similar to the original food item for products that retain their shape, or it may be higher for foods that crumble or become powders. Additionally, salt and sugar become more concentrated, so salty foods will taste saltier and sweet foods will taste sweeter. The vitamin and mineral content will be unchanged. You may need to increase your fluid intake when consuming freeze-dried foods. 

Please note that freeze-dried foods are not allowed as cottage foods in Ohio. 

These are just a few things to consider as you explore freeze-drying. It is up to you to determine the benefits and drawbacks for you and your family. Please read each of the Freeze-drying: Consider This blog articles for more information! 

Freeze-Drying: Consider This 

Freeze-Drying: Consider This – Food Dehydration, Freezing, and Freeze-drying 

Stay tuned for the final article in the series! 

Resources: 

Bhatta S, Stevanovic Janezic T, Ratti C. Freeze-Drying of Plant-Based Foods. Foods. 2020 Jan 13;9(1):87. 

Geiger, M. Iowa State University Extension Preserving by Home Freeze Drying Blog. 2023 June 13. https://blogs.extension.iastate.edu/answerline/2023/06/13/preserving-by-home-freeze-drying/  

Kupletskaya, M.B., Netrusov, A.I. Viability of lyophilized microorganisms after 50-year storage. Microbiology. 2011; 80 (6): 850.  

Yukie Miyamoto-Shinohara, Takashi Imaizumi, Junji Sukenobe, Yukie Murakami, Sugio Kawamura, Yasuhiko Komatsu, Survival Rate of Microbes after Freeze-Drying and Long-Term Storage. Cryobiology. 2000 Nov; 41(3):251. 

Written by: 

Christine Kendle, Extension Educator, Ohio State University Extension, Tuscarawas County and Kate Shumaker, Extension Educator, Ohio State University Extension, Holmes County. 

Assisted by Tiffany Haney, Intern, Stark State University Dietetic Technician Program. 

Reviewed by: Ohio State University Extension, Food Preservation Team. 

Photo Credit: Laura Halladay, Ohio State University Extension, Greene County 

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End Your Year with Buckwheat, the December Grain of the Month

December 26, 2023 by jmlobb

Buckwheat is the December grain of the month. Despite its name, buckwheat is not a type of wheat; it is a seed that comes from a flowering plant related to rhubarb. Buckwheat is considered a whole grain thanks to its nutrient profile and culinary uses. Buckwheat is gluten free, a complete protein, and a good source of energy, fiber, vitamins B2 (riboflavin) and B3 (niacin), magnesium, phosphorus, and many other minerals. Buckwheat contains a high amount of rutin, an antioxidant also found in apples and citrus fruit, that helps to make blood vessels stronger and more flexible. A recent study completed in China found a positive relationship between buckwheat and gut health. Other studies have shown that buckwheat has a lower glycemic index response and is more satiating than grains like wheat and rice.  

buckwheat groats

Buckwheat is common cuisine in Asian and Eastern European countries because it grows in cold climates. Buckwheat groats can be found raw or toasted. Raw buckwheat groats can be cooked in water, broth, or milk and eaten like oatmeal (topped with fruit, nuts, etc.), used as the base of a grain bowl, or added to soups or salads.

a bowl of soba noodles

One of the most common ways to consume buckwheat is soba noodles. Eating a bowl of soba noodles before midnight on New Year’s Eve is a Japanese tradition that is thought to bring prosperity in the year ahead. Soba noodles can be eaten warm or cold, as the base of a salad or soup, or topped with kimchi.

Buckwheat flour is not only used to make soba noodles; it is suitable for muffins, pancakes, and other dishes, too.

If you have never given buckwheat a try, make a resolution to try this versatile and nutritious whole grain as you ring in the new year!

Written by Brittany Reid, Dietetic Intern, Marshall University

Reviewed by Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Whole Grains Council. Buckwheat. https://wholegrainscouncil.org/whole-grains-101/grain-month-calendar/buckwheat-december-grain-month

Yao, D., Yu, Q., Xu, L., Su, T., Ma, L., Wang, X., Wu, M., Li, Z., Zhang, D., & Wang, C. (2022). Wheat supplement with buckwheat affect gut microbiome composition and circulate short-chain fatty acids. Frontiers in nutrition, 9, 952738. https://doi.org/10.3389/fnut.2022.952738

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Fall For (Not Over) Your Pets!

December 21, 2023 by jlowe495

Earlier this year, my husband and I added to our merry band of cats by adopting a little tabby kitten, who we named Iggy. Iggy fits in perfectly with our family and reminds us daily of the many benefits of having pets, such as the companionship they provide, the sense of purpose they give to those caring for them, and the increase of activity some pets need through daily walks or play time. These pet ownership benefits can translate into reduced stress and anxiety levels and the increase of oxytocin in our bodies (both animal and human!).

Iggy the Cat in the Tree

Due to some injuries that Iggy sustained prior to his adoption, he is partially blind and sometimes struggles with his depth perception. For the most part, this does not slow him down one bit, except that he tends to stick very close to his favorite humans, which in turn creates potential fall hazards for us and our guests. Pets can cause falls for any age, but one study shows that older adults are more likely to sustain a fracture due to a pet-related fall injury. Dogs are more likely than cats to cause falls – 88% of pet-related falls were attributed to a dog, which include tripping over the dog or its toys, falling during a walk, or being pushed or pulled by a dog. Because most cats do not require a walk outside, most cat-related falls are due to individuals tripping over a cat.

If you are looking to add a furry member to your family soon, here are a few suggestions to keep from (literally) falling head over heels with your pet:

  • Never step over your pets! If your pet in laying in your walkway, have them move rather than stepping over them.
  • Use a nightlight or flashlight if you will be moving around in the dark. This will help you locate your pets before you start walking and reduce the risk of falling over them.
  • Put a bell on your pet to alert you if they are near when you are moving. While I was growing up, we would hang our dog’s ID tag and license tag from their collar, which would jingle when they walked.
  • Consider obedience training, especially if you are adopting a young puppy or a large breed dog. This can help teach your dog not to pull on a leash when out for a walk and not to jump up on you or others when standing.
  • Keep pet supplies and toys out of walkways. If your pet causes any spills with their food or water dish, be sure to clean it up immediately.

Written By: Jessica Lowe, FCS Educator, Pickaway County, OSU Extension, lowe.495@osu.edu

Reviewed By: Dan Remley, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

References:

The health benefits and risks of PET ownership. Harvard Health. (2016, February 19). https://www.health.harvard.edu/staying-healthy/the-health-benefits-and-risks-of-pet-ownership

Ohio Department of Aging. (n.d.). Pets and Falls. Health & Safety. https://aging.ohio.gov/care-and-living/health-and-safety/fall-prevention/pets-and-falls

Stevens, J. A., Teh, S. L., & Haileyesus, T. (2010). Dogs and cats as environmental fall hazards. Journal of Safety Research, 41(1), 69–73. https://doi.org/10.1016/j.jsr.2010.01.001

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Foot Hygiene: Don’t Kick It Down the Road

December 19, 2023 by Daniel Remley

Christmas stockings
Photo by Any Lane on Pexels.com

I was hanging up our stockings this year and started thinking about the origins of this Christmas tradition, which then led me to start thinking about my feet. Like many men, I’m not one that goes in for pedicures, but I probably should. I’ll be honest, my feet are not in great shape. I often let my toenails get too long as well, and sometimes they dig into my skin and cause issues, especially when I play tennis or going on a hike. One of the most painful procedures I’ve ever had was having one of my toenails removed after a long week of backpacking. I’m also type 1 diabetic, so if I ever develop neuropathy, my lack of foot hygiene could become a real problem, especially if I can’t feel festering wounds. Foot amputations are still common in people with diabetes.

The feet are the workhorses on our bodies, and sometimes we don’t think about them until there are problems. Foot problems can make it hard to be physically active and do our everyday activities. Some points to consider when thinking about foot hygiene:

  • If you have diabetes, check your feet every day and look for wounds. A small mirror will help you find wounds. As mentioned, diabetes neuropathy limits sensation and blood flow in the extremities, and so infections and ulcers can be painful and result in amputations if not treated. Calluses and dry skin might also be problems with diabetic neuropathy.
  • Trim your nails once a week. This will eliminate painful hangnails and abrasions when toenails get too long and dig into the skin.
  • See a doctor if you have toe fungus or discoloration in the nails.
  • Change your socks once a day, especially if you are physically active. Consider buying sweat wicking socks to keep your feet dry. Warm moist environments are breeding grounds for funguses and bacteria, associated with Athletes foot and other infections.
  • Shoes should fit well, have good ventilation, and be rotated every other day especially with athletic shoes.
  • If you have foot odor or chronically sweaty feet consider using talcum powder or baby powder to dry your feet.
  • To avoid athletes’ foot and warts, avoid going barefoot in public places such as gyms, looker rooms, dressing rooms.
  • Consider seeing a doctor if you have any swelling, infection, warts, fungus, discoloration, calluses, or chronic pain. A podiatrist can prescribe inserts, special shoes or socks depending on your situation.

Although getting a pedicure can be healthy endeavor, the CDC recommends making sure the establishment that is clean and licensed by your state’s cosmetology board. Make sure the salon sterilizes instruments after each use (such as nail clippers, scissors, and other tools).

Author: Dan Remley, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

Reviewer: Jessica Lowe, FCS Educator, Pickaway County, Ohio State University Extension

Sources:

Centers For Disease Control and Prevention. Water Sanitation, and Environmental Regulated Hygiene. Foot Hygiene. Accessed 12/19/2023 at https://www.cdc.gov/hygiene/personal-hygiene/feet.html

WebMD. Tips for Health Feet. Accessed 12/19/2023 at https://www.webmd.com/skin-problems-and-treatments/healthy-feet-tips

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