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Posts Tagged ‘fall’

A New Season

Posted in Uncategorized, tagged , , , on October 21, 2022| Leave a Comment »

Country road in fall

This time of year is always difficult for me. Unlike those of you who LOVE fall, I do not. Yes, you read that right, I do not like fall, not at all. For a long time, I couldn’t figure out why I don’t share the same love of Fall like so many. It turns out, I have the milder version of Seasonal Affective Disorder (SAD) known as the Winter Blues. You might be thinking, but it’s not winter. Well, SAD or seasonal blues can occur anytime of the year. Symptoms are typically the opposite for people who have Summer Seasonal Affective Disorder, otherwise, they start and end around the same time each year.

I knew this year would be especially challenging. I just sent my youngest child off to college in August and my older son who moved into an apartment in late spring. So, my husband and I are technically empty nesters. While he is excited, I don’t share his enthusiasm. I enjoyed having my kids at home and I still LOVE it when my sons stop by if just to do laundry or stay over. My daughter was home this past weekend for fall break and my younger son came home for a visit. It was nice to see and hug them, to hear what’s going on in their lives, and to hang out. While I don’t miss the extra dirty dishes, I do miss them.

Each new season brings change. While this season is especially difficult for me, I try to be proactive to help minimize the negative impacts. Some things that help me include EXERCISE, eating healthy, adequate sleep, connecting with loved ones, getting as much natural light as possible, and realizing that this too shall pass. I know about when my symptoms start and about when they end. This predictability of symptoms is actually what helped me realize that I experience the “winter blues,” just in the fall.

Group of young adults

The new season of being an empty nester has brought its share of change. While I miss my kids immensely, I know I raised healthy, well-adjusted, productive adults. There are times when I feel they don’t need me, then I get a phone call asking me about something, so they still need me, just in different ways. My daughter has had a cough for a couple of weeks (negative COVID), and she called asking me to drive 2.5 hours to go to the doctor with her! She has never been to the doctor without me, and she is scared. I had to keep myself from laughing. She’s very independent and hasn’t asked for my help navigating college and all that comes with it, yet she wants me to accompany her to the doctor! I asked her why she was scared She said she doesn’t want to fill out the paperwork. I told her she can call me if she has any questions. She was not thrilled that I would not come up, but she was more at ease knowing she can call me if needed.

This new season will continue to be an adjustment as we all figure out how to support each other in new or different ways. I am excited about what the future holds for my kids and for my husband and me. My young adult children are building their own lives and figuring out what they want to do in the next few years. My husband and I will be building our retirement home in the next several months and we are rehabbing a vintage camper to travel now and when we retire. All in all, this new season is filled with countless possibilities for us all!

Written by: Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County, harmon.416@osu.edu

Reviewed by: Ken Stewart, Family and Consumer Sciences Educator, OSU Extension Monroe County, stewart.1982@osu.edu

Sources:

Carter, S. (2017, September 21). It’s fall, it’s fall… I love it all! Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2017/09/25/its-fall-its-fall-i-love-it-all/

Harmon, M. (2019, October 21). Fall: A sad time of year. Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2019/10/21/fall-a-sad-time-of-year/

Harmon, M. (2021, October 15). It’s Fall Y’all and the struggle is real. Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2021/09/28/its-fall-yall-and-the-struggle-is-real/

Harmon, M. (2022, July 28). Empty nest-now what? Live Healthy Live Well. Retrieved October 18, 2022, from https://livehealthyosu.com/2022/07/28/empty-nest-now-what/

Nelson, H. (2007, October 32). Advice for parents and guardians of college students: 6 pieces of first-year wisdom. Advice for Parents of College Students: 6 Pieces of First-Year Wisdom – Azusa Pacific University. Retrieved October 21, 2022, from https://www.apu.edu/articles/advice-for-parents-of-college-students-6-pieces-of-first-year-wisdom/

Scammahorn, R. (2021, September 8). Don’t delay, start saving today! Live Smart Ohio. Retrieved October 21, 2022, from https://livesmartohio.osu.edu/money/scammahorn-5osu-edu/dont-delay-start-saving-today/

Stewart, K. (2022, March 2). Getting financial aid without getting scammed. Live Smart Ohio. Retrieved October 21, 2022, from https://livesmartohio.osu.edu/money/stewart-1982osu-edu/getting-financial-aid-without-getting-scammed/

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Enjoy Fall with All Your Senses

Posted in Healthy People, Mindfulness, Uncategorized, tagged , , , , on October 3, 2022| Leave a Comment »

Fall is a beautiful time of year to get out and enjoy all the sights, colors, and sounds of nature. All of this can be a treat for our senses. Connecting to your senses can be a simple way to reduce stress. Tapping into all five senses can immediately provide calming and healing powers.  Incorporate one of these sensory experiences into your day and enjoy finding something new about fall to love:

people walking in woods

Vision:

Have a scavenger hunt: look for items found in the woods or at a park, in your neighborhood, or stay in your own backyard.

Create some art: make a nature rubbing with paper and crayons. Collect interesting items such as bark or leaves and place them under the paper and rub them on top with a crayon.  Consider placing interesting leaves in a bowl or vase and enjoying for the season or arranging them in a frame.

Smell:

Pay attention to the new smells that come with the season. Bring your attention to the grass, flowers, and air of fall. Notice the difference between a sunny and rainy day and talk about these with your children or grandchildren noting the differences they perceive.

Taste:

Fall offers a variety of new taste experiences, including pumpkin, cinnamon, and more. Pay attention to how these seasonal flavors make you feel.

Touch:

Fall can provide new and exciting textures to explore. Grasses have different and new textures as the season changes. Acorns, leaves, bark, moss, pinecones, feathers, and more can all have interesting textures to explore.

Sound:

Crunching leaves, new bird sounds, and others can contribute to the exciting sounds of fall. Take some time to simply sit and observe the unique sounds of the season.

Try taking a sensory walk incorporating all these senses and enjoy the multi-sensory benefits of fall. Using all our senses to explore a new season can greatly enhance the experience of fall and provide fall memories that last!

Written by: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County.

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

Resources:

Globokar, L. (2020, November 27). Learn how reconnecting with your senses helps you to manage stress. Forbes. Retrieved September 29, 2022, from https://www.forbes.com/sites/lidijaglobokar/2020/11/30/learn-how-reconnecting-with-your-senses-helps-you-to-manage-stress/?sh=32696bec1544

Whitney-Coulter, A. (2022, January 26). Use your five senses to connect with nature. Mindful. Retrieved September 29, 2022, from https://www.mindful.org/sense-the-benefits-of-nature/

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Fall Into Wellness

Posted in Healthy People, Healthy Relationships, tagged , , , , , , , , , , , , on September 29, 2022| 2 Comments »

Fall is here!  The mornings are cooler and there is a hint of color on the trees.  Fall is a perfect time to enjoy the beauty of the season.  Cool morning air, beautiful colors  and even some pumpkin spice. It’s time to pause, reflect and recharge.  With the holiday season around the corner, it’s the season to slow down and assess your health and wellness.

Change is challenging, not only for the trees but for people too.  Ask a friend or colleague to join you in your journey to wellness.  Here are some tips for a healthier fall:

  • Boost your immunity– as colder weather arrives, it’s important to boost your immune system with foods containing Vitamin C (oranges, limes, grapefruit, peppers) to help fight off infections. Almonds, garlic, ginger, and spinach also aids immunity health. Wash your hands often and drink lots of water.
  • Have dinner with your family.  It’s a perfect time to reconnect with your family. Families that eat together tend to consume healthier meals and strengthen family relationships.
  • Visit a local farmers market. Add in-season  fruits and vegetables into your meals. Apples, turnips, brussels sprouts, and squash are great in-season options to add to your meals for nutrient dense benefits.
  • Watch those tailgate party calories.  Enjoy,  yet consider filling up on vegetables and modify foods to healthier options.
  • As cooler weather arrives, it’s a perfect time to get outdoors and enjoy the beauty of the season. Take a walk-in nature for increased physical activity.
  • Sterilize your most touched items.  Your cell phone, keyboard, remote, and tablet are exposed to bacteria. Wipe down these surfaces frequently with a sanitizing wipe. 
  • Get enough vitamin D — This essential vitamin helps the body absorb calcium. We get most of our Vitamin D from the sun, so our intake decreases when the weather is colder since we spend most of our time inside during the fall/winter seasons. If you find you are not getting outside much, good sources of  Vitamin D include  salmon, tuna, and mushrooms.  Fortified foods that contain Vitamin D are cow’s milk, orange juice cereal and oatmeal. Vitamin D  can boost your mood and immune system!
  • Prepare your home for possible extreme weather conditions.  Is your snow shovel accessible?  Is your furnace and snow blower serviced and set to go.  Check the batteries in your flashlights and smoke detectors. 

With so many fun activities to do in the fall — apple picking, corn mazes, fall festivals, tail gating, football —  you’ll want to stay healthy to enjoy it all!

Have a happy and healthy fall!

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

Reviewed by: Shari Gallup, Assistant Professor, Ohio State University Extension, Licking County, gallup.1@osu.edu

References:

https://www.cdc.gov/chronicdisease/resources/infographic/healthy-fall.htm

https://www.canr.msu.edu/news/tips_for_staying_healthy_in_the_fall

https://www.webmd.com/women/features/8-fall-steps-for-healthy-living

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What’s so Great about Fall Ya’ll?

Posted in Healthy People, Healthy Relationships, tagged , , , , on October 8, 2020| Leave a Comment »

About a year ago, I wrote a blog titled Fall: A SAD Time of Year. I talked about my experience with the winter blues, a milder form of Seasonal Affective Disorder (SAD). I contrasted symptoms of winter blues versus SAD, and I reviewed things you can do to alleviate symptoms. As I write this today, once again I find myself struggling with the change in the seasons. The shorter days, overcast skies, colder temperatures, dying plants, and turning leaves make me yearn for the long, hot, sunny days of summer. I know many people love fall, football, pumpkins and pumpkin spice everything, sweaters, cool temps and everything else this time of year brings, but I dread it.

dark foggy autumn woods

I don’t remember exactly when I started to loathe fall, but it was likely in my early 30’s. Research suggests winter blues or SAD usually begins between the ages of 18 and 30 but can begin at any age. I knew I dreaded fall more and more each year but I didn’t understand why. It wasn’t until a few years ago that I finally realized why I dislike fall so much, and it made so much sense. While symptoms of winter blues or SAD usually start in late fall to early winter for most people, I start noticing the effects in late summer to early fall. Summer is my favorite season, so I knowing it is ending likely adds to my earlier onset of symptoms.

man running along the roadside in the country

By the time winter sets in, I have taken steps to help reduce the effects of the winter blues. Once I quit resisting and dreading and loathing the change in seasons, and start being proactive, I notice a marked improvement in my mood, energy, motivation, and overall well-being. One critical component for me is exercise. I use exercise all year round to help with my mental health and overall well-being, but it’s even more critical during the fall and winter months. Running outside is my favorite, which is a win-win, if I can run during the day, since exposure to bright light can also help with symptoms. I worked as an exercise physiologist for 22+ years, so I am well-aware of the benefits of exercise but finding the motivation and energy this time of year is still sometimes a challenge. I am presenting a webinar on November 4th at 11am titled No Gym? No Problem where I will provide tips and tricks to work activity and exercise in to your day with little or no equipment.

This year, I notice that I am more tired than usual as the seasons are changing. I have tried sleeping more and sleeping less, but I have yet to find my sleep sweet spot right now. As I am adjusting, I am giving myself grace and permission to be OK with not being OK. We are all living in unprecedented times, and everyone has struggled in one way or another. This season is a struggle for me even in a good year, so there is no reason to beat myself up, especially this year! I hope you will give yourself and those around you some grace and allow yourself and others to be OK with not being OK. Of course, if you feel like you need professional help, please don’t hesitate to seek out that assistance. Mental health is critical to overall health and well-being and I want us all to have both now and well into the future.

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

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

Sources:

Harmon, M. (2019, October 21). Fall: A SAD Time of Year. Retrieved from https://livehealthyosu.com/2019/10/21/fall-a-sad-time-of-year/

Rush University Medical Center. (n.d.). More Than Just the Winter Blues? Retrieved from https://www.rush.edu/health-wellness/discover-health/more-just-winter-blues

Robinson, L., Segal, J., Ph.D., & Smith, M., M.A. (2019, June). The Mental Health Benefits of Exercise. Retrieved October 07, 2020, from https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

National Center for Immunization and Respiratory Diseases (NCIRD), Division of Viral Diseases. (2020, September 11). Personal and Social Activities. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/personal-social-activities.html#event

Bohlen, A. (2020, September 17). Pizza for dinner again! Retrieved from https://livehealthyosu.com/2020/09/17/pizza-for-dinner-again/

Carter, S. (2020, August 31). Beating the Pandemic Blues. Retrieved from https://livehealthyosu.com/2020/08/31/beating-the-pandemic-blues/

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Fall is for Apples!

Posted in Healthy People, tagged , , , , , , , , , , , , on September 5, 2014| Leave a Comment »

applesNext to football, my favorite thing about fall is apples!  I have my personal favorite variety; what’s yours? Here are a few facts about apples:

  • Nutrition – We all know, “An apple a day, keeps the doctor away.”, but do you know why? Apples are delicious, easy to carry for snacking, low in calories (about 80), and they are still very inexpensive. Apples have 4 grams of fiber, including both soluble and insoluble fiber. Soluble fiber actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system.  It is best to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin and eating the skin also increases insoluble fiber content.  For complete apple nutrition facts, check out this site: http://urbanext.illinois.edu/apples/nutrition.cfm
  • Varieties – Did you know there are more than 7,500 varieties of apples worldwide? How do you ever decide which one becomes a favorite or which one is best for a particular purpose? Apple varieties have different qualities. Apples can be sweet, tart, soft and smooth or crisp and crunchy, depending on the one you choose. Some are perfect for baking, others work better for salads, and some are ideal for eating fresh off the tree. For example, Jonathans are tart, great for baking or eating. Honeycrisps are sweet, crisp, and delicious for eating. Galas are sweet, good for, eating, or salads.  Granny Smith apples are tart and great for baking.  Here is a  wonderful guide to help you know which varieties are best for what you plan to do: http://ohioline.osu.edu/hyg-fact/1000/1402.html
  • The Best Place to Buy Apples – If you have the chance, there are benefits to buying your apples locally.
    • Locally grown food is full of flavor.
    • Eating local food is eating seasonally.
    • Local food has more nutrients.
    • Local food supports the local economy.
    • Local food benefits the environment.
    • Local foods promote a safer food supply.
    • Local growers can tell you how the food was grown.

When you know where your food comes from and who grew it, you know a lot more about that food. To find a Farmer’s Market in your area that sells apples, the Ohio Proud website will allow you to enter your county and find a place to buy apples close by. See: http://ohioproud.org/searchmarkets.php

  • A Recipe – Fall is a good time to enjoy this recipe for Apple Salad:

3 med apples (unpeeled), cut in chunks

1/2 cup crushed pineapple, drained

1/4 cup celery, diced

2 T raisins

3 T plain yogurt

2 t mayonnaise

1 T pineapple juice

1/8 t cinnamon

Combine apples, pineapple, celery, and raisins. Mix yogurt, mayonnaise, pineapple juice and cinnamon together and blend into other ingredients. Yield: Four 1 cup servings. Calories: 121 per serving.

Written by: Kathryn K Dodrill, MA, CFCS, Extension Educator, Family & Consumer Sciences, Washington County

Reviewed by: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ross County

Sources:

Apple Nutrition, http://urbanext.illinois.edu/apples/nutrition.cfm

Apple Varieties, http://www.bestapples.com/varieties/index.aspx

Suggested Uses for Ohio Apples, http://www.ohioapples.com/ohio_apples_uses.htm

Apples: A Guide to Selection and Use, http://ohioline.osu.edu/hyg-fact/1000/1402.html

5 A Day Roadside Market Project, http://ohioline.osu.edu/5-a-day/apples.html

Find a Farmer’s Market, http://ohioproud.org/searchmarkets.php

7 Benefits of Eating Local Foods, http://msue.anr.msu.edu/news/7_benefits_of_eating_local_foods

 

 

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