Feeds:
Posts
Comments

Posts Tagged ‘Eat well’

Live Well With Cancer

Posted in Healthy People, Healthy Relationships, tagged , , , , , , , , on September 3, 2020| Leave a Comment »

Everything changes immediately after hearing the words, “you have cancer.”  The world seems to stop in that moment and you are paralyzed by fear.   Be patient with yourself and allow yourself time to adjust.  There are many important decisions to make, do not make them in haste.  Carefully consider your options as you choose your healthcare team, manage prescriptions and treatment options and navigate financial and insurance concerns.  Focus on what you can control and create an action plan that includes the following steps to live your best life with cancer.   

  • Communicate with your healthcare team.  Learn as much as you can about your diagnosis.   If you are experiencing short- or long-term side effects, let them know.  Do not suffer in silence.
  •  Eat well.   Recognize that cancer and its treatment may cause side effects that make it difficult to eat.  Aim for 2 ½ cups of fruits and vegetables daily.  Include citrus, dark green and yellow vegetables. Whole grains, beans and lentils helps to fuel the body.  Limit high fat foods and snack frequently through out the day with power snacks.
  • Hydrate.  Drink plenty of water throughout the day. Hydration helps regulate body temperature, aids in the absorption of vitamins and nutrients and  promotes optimal organ function.
  • Stay active.  Walking to the mailbox, lifting soup-can-weights or hitting the gym, physical activity is important. When you exercise, you are present in the moment and less focused on worries. Discuss  physical activity options with your doctor for an approved exercise plan.
  • Get enough sleep.   Insufficient sleep makes coping with challenges difficult.  Most adults need seven to eight hours of sleep per night for optimal function.
  • Practice gratitude.   People who approach life with a positive attitude are less stressed.  Make a mental list of the things you are grateful for every night before you sleep.
  •  Get Organized: Feeling out of control is driven by disorganization. Which adds to general stress.  Reduce clutter and get organized.  You will focus on more important things.
  • Learn relaxation techniques.   Studies show that people who meditate regularly (even just three minutes!) feel calmer and more in control. Try yoga. Take a walk-in nature. Sit quietly. Spend time with your pet.  Try mindfulness.
  • Say “No” When Necessary: Boundaries are important. Do not feel bad when you feel like you need to say no. Avoid taking on more than you can commit to and do not feel guilty about it.
  • Lean on Your Support System: Stay connected with family and friends.  This leads to less stress and better coping ability. Do not be afraid to ask for support during these times.

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

Reviewed by:  Jenny Lobb, OSU Extension Educator, Franklin County  lobb.3@osu.edu

References:

https://cancer.osu.edu

https://www.cancer.org

https://www.cancer.gov

Read Full Post »

Live Well in a Stay at Home Order

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , , , , , , , , , , , , , , , , , , , on April 2, 2020| 1 Comment »

stay at home

With so many aspects of our lives disrupted recently, a lot of people may be feeling anxious and overwhelmed over the current stay-at-home order.  Many are learning how to work from home, navigate through the home-schooling process, and balance the many changes in daily routines.

We all live busy lives.  This new “style” of life has altered our everyday routines and is likely impacting work life/home life balance.

Recently, at a conference I attended, the keynote speaker Theresa Glomb gave an inspiring talk on improving work life. This theme also relates to our overall daily lives and provides a relevant message with easy action steps. Consider using these four steps to improve your stay at home work life:

  • Work Hard
  • Have Fun
    • Create a positive home environment.
    • Use technology to stay connected to family, friends and neighbors. Video chat play trivia games or start a virtual book club. Remember to monitor children’s usage on any digital social app.
    • Use technology to learn something new. Take an online cooking class, watch a virtual concert or experience zoos, museums and aquariums online.
    • Choose a book to read a chapter out loud each night with your family.
    • Play board games, card games or do a jigsaw puzzle.
daffidols
  • Choose Kind
    • Text a co-worker and ask how their evening was last night.
    • Give a compliment for a job well done.
    • Express gratitude to essential workers (first responders, health care professionals, etc.) who are on the front lines.
    • Practice self-care. Exercise daily, using online physical activities if needed. Stick to your sleep routine and eat healthy meals.
  • Be Present     
    • Uni-task. Pay attention by focusing on the task at hand.
    • Engage in mindful practices daily.
    • Stay positive.
    • Reflect on one good thing that happened at the end of each day at dinner.

These changes are temporary and when things return to normal, we will all have learned valuable lessons to continue to use daily.

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

Reviewed by: Jenny Lobb, OSU Extension Educator, Franklin County.  lobb.3@osu.edu

References:

Theresa Glomb. https://www.theresaglomb.com/

Ohio Department of Health. Stay at Home Order FAQs. https://coronavirus.ohio.gov/wps/portal/gov/covid-19/home/stay-at-home-information/stay-at-home-order-frequently-asked-questions

Read Full Post »

Live Well With Depression

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , on January 2, 2020| Leave a Comment »

depression

Depression is different for everyone.  Managing depression is challenging.  Often going to work, socializing with family and friends, or getting out of bed may feel like a struggle.  Here are some strategies to manage depression and live your best life:

  • Develop a Strong Support Groupsupport system
    • One of the most important things you can do for yourself is to create a strong social support. Stronger ties with family and friends are important.  Join a support group – online or join a group that meets in your area.
  • Reduce Stressstressed
    • When we are stressed, the body produces a hormone called cortisol. Cortisol is effective short-term as it helps to cope with what may be causing the stress in your life.   Long-term cortisol may result in elevated cortisol levels, which is linked to depression.  Keeping stress levels low will reduce cortisol levels and reduce your risk of depression.  Use stress-reducing techniques to overcome stress.
  • Improve Sleepsleep
    • Lack of sleep affects our moods. Recent studies find people with major depressive disorders experience sleep disturbances.  Often many find they cannot fall asleep and struggle to get out of bed in the morning.  Take charge of your sleep by avoiding caffeine at night, turning off electronics one hour before going to bed and if you read in bed use a dim light.
  • Eat wellmyplatedep
    • Choose good nutrition and take care of yourself. Improving your diet will be key to reducing your symptoms.   There is a link between essential nutrients that affect depression.  Zinc deficiency has shown in studies to increase symptoms of depression.  Good sources of zinc include meat, shellfish, legumes, nuts, dairy, eggs, whole grains and dark chocolate.
  • Stop Procrastinationproc
    • Set goals and deadlines to manage your time well. Establish short-term goals and be diligent to achieve the most important items first.
  • Try Something Newnew
    • A new hobby, exercise or meeting a friend for lunch will have an impact on your symptoms. Read the local newspaper in your area to see what is happening around you and join in the activity.
  • Be Kindbekind
    • Simple kindness is powerful. Hold a door open for someone, let someone cut in front of you in traffic or return the cart to the store are all ways to show kindness.
  • Tackle Your Daily Choreschore
    • Take control of your daily chores. Start small and work on one project.  Moving around and seeing your progress is uplifting.
  • Create a Wellness Toolkittoolbox
    • A wellness toolkit is a set of tools to use when you are feeling blue. Create your toolkit with things you like to do and is inspiring.  Listening to your favorite music, talk a walk with your dog, take a warm bath, read a good book or call a friend are a few ideas.

Take time for yourself daily.  Each day dedicate energy towards your appearance.  There is value to the theory, “when you look good, you feel good.”  Treat yourself well.

This year we are creating a Live Well series.  Join us each month, as we discuss Living Well.

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

Reviewed by:  Jenny Lobb, OSU Extension Educator, Franklin County.  lobb.3@osu.edu

Resources:

https://medlineplus.gov/depression.html

https://www.nami.org/learn-more/mental-health-conditions/depression

https://my.clevelandclinic.org/health/diseases/9290-depression

https://www.webmd.com/depression/features/natural-treatments#1

 

Read Full Post »

A Life Well Lived

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , , , , , , , , , , , , , , on September 3, 2018| Leave a Comment »

park

While scanning the paper recently, an obituary caught my eye:

“After 96 years of vigorous living, Ralph passed peacefully. His enthusiasm for life was contagious. He made friends easily wherever he went.  He made a difference in people’s lives, challenging people to do their best in business, sports, in their families and even in their fun.   He mentored many associates both young and old.  Believing in the rights and dignity of all, he organized an open housing committee at the peak of the civil rights movement in the 1960’s. His family was the most important part of his life, especially his wife with whom everyday was a party. Their life together was fun. Join us to celebrate his life at the 18th green with a reception to follow in the clubhouse.”

After reading this, I wondered.  Are we living our best life? We all want to live better, more fulfilling and happier lives. Are we taking the time and necessary steps to achieve these goals?

Start today:

  • Be grateful
  • Be kind to others
  • Get enough sleep
  • Spend more time with loved ones
  • Smile more
  • Forgive
  • Exercise
  • Eat well
  • Spread positive energy
  • Get more sleep
  • Get fresh air
  • Volunteer
  • Enjoy a part of everyday

We only get one life. Forget about what other people are doing and focus on your life and your path to happiness.  At the end of the day and at the end of your life, that is all that matters.

I wish I had known Ralph.   He has inspired me to live my best life.  Thank you Ralph.

Written by:  Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu

Reviewed by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, green.308@osu.edu

Sources:

https://www.webmd.com/mental-health/features/choosing-to-be-happy#1

https://www.franklincovey.com/the-7-habits.html

 

Read Full Post »