Feeds:
Posts
Comments

Posts Tagged ‘healthy choices’

Summer: Balancing Fun and Structure

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

Smiling Asian American woman embracing her smiling child outdoors demonstrating how summer break can be enjoyable.

It’s that time of year again and school is out! Many parents struggle with or wonder how to maintain healthy habits and structure outside of the school year. For most kids, summer means freedom, late nights, eating whatever you want, and warm weather but it can also present a lot of stress as routines are typically thrown off. As parents, we want summer to be a time for our kids to make memories and enjoy themselves, but we also want to make sure they continue to thrive, be safe, and maintain healthy habits. Maintaining structure can help with the transition back to school, but inserting new and fun activities allows kids to enjoy summer “break”. 

So, you may be wondering, how do we maintain structure and still allow for fun? 

Here are some ways that you can help your child have a healthy, productive, and enjoyable summer:

PHYSICAL ACTIVITY:

It is recommended that kids get at least 60 minutes of physical activity every day. Help your children remain active by getting them involved in summer camps, summer sports/activities, walking, biking, skating, outdoor games or even swimming and canoeing. Look out for free or low-cost sport camps at schools and local rec-centers. 

Make sure to remember water safety  and sun safety tips!

BEDTIME/WAKE-UP ROUTINES:

Try to keep and maintain set bedtimes, wake-up routines. Times do not have to be as early as they were during the school year, but maintaining routines should be consistent throughout the summer. Change up chore charts and rules to allow for some flexibility, but do not completely remove all responsibilities. This can also help with the transition back to school and avoid power struggles when trying to bring back a routine.

KEEPING KIDS MENTALLY ENGAGED:

Not only do we engage our children by promoting physical activity but also by allowing them to be a part of the educational activities. If online games and activities are scheduled into the day, try USDA’s Kids’ Corner to help promote curiosity about agriculture, food and nutrition. 

Involve children in games that allow them to practice math or reading skills. Most libraries offer summer reading programs with incentives and activities for children.

HEALTHY EATING HABITS:

Get kids excited about healthy habits! Try to keep a routine by having your kids eat at the same time each day to provide balance and structure. Involve your children in meal planning , growing, purchasing, and cooking food.  Involvement in the meal process gets them excited to try new things. Don’t forget drinks – during warm summer days, it is even more important to ensure that your children are getting enough water. 

For more tips and information, please visit the sources below:

CDC: https://www.cdc.gov/healthyschools/features/SHB-Healthy-Summer-Tip-Sheet-FINAL-508.pdf

USDA: https://www.nutrition.gov/topics/nutrition-life-stage/children

EatRight: https://www.eatright.org/food/food-preparation/seasonal-foods/summer-is-time-for-kids-to-try-new-foods

On Our Sleeves, Nationwide Childrens Hospital: https://www.onoursleeves.org/mental-wellness-tools-guides/healthy-habits/maintain-summer-structure

Written by:  Brittany Kryling, dietetic intern, and Jennifer Little, FCS Educator, OSU Extension Hancock County.

Reviewed by:  Megan Taylor, FCS/4-H Educator, OSU Extension, Union County

Read Full Post »

More Ways to Move More!

Posted in Healthy People, tagged , , on May 30, 2023| Leave a Comment »

Owner walking Golden Retriever dog in the park

Most people have the urge to be more active during the summer months, but with our busy schedules, getting active can seem impossible. It is recommended that adults get around 150 minutes of exercise each week. The good news is that you can be physically active throughout your entire day, you don’t have to do everything at once.

7 No-Brainer Ways to Boost your Activity Level

  1. Grab the leash and walk your dog. 
  2. Take your kid (or your spouse) for a walk. 
  3. Try the 10-Minute Workout. Stuck at home? Boost your heart rate and brain power with this quick home workout.
  4. Walk and talk. Even if you’re glued to your phone for work calls, you don’t have to be glued to your chair. Make it a habit to talk and walk.
  5. Tune into fitness. Walk or jog in place, do yoga or lift weights, or walk on the treadmill at the gym while you watch your must-see TV shows.
  6. Ditch the car. Spare yourself the parking stress and log some more active time by parking farther away (or even leaving the car at home) and walking or biking to your destination.
  7. Take the stairs. 

Physical activity has many added benefits. The Center for Disease Control and Prevention provides many benefits of physical activity.

Benefits of Physical Activity:

  1. Improves brain health
  2. Helps manage weight
  3. Reduces the risk of disease
  4. Strengthens bones and muscles
  5. Improves your ability to do everyday activities

Life can be busy, and it may seem like there aren’t enough hours in the day. Try to follow the recommendations for physical activity for your age group. There are many benefits that could improve your health and overall lifestyle.

Resources:

“Benefits of Physical Activity.” Centers for Disease Control and Prevention, 16 June 2022, http://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.

“No Time for Exercise? Here Are 7 Easy Ways to Move More!” Www.Heart.Org, 20 Oct. 2022, http://www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-ways-to-move-more.

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

Read Full Post »

Have a Salsa Party this Summer in your backyard!

Posted in Healthy People, Uncategorized, tagged , , , , , , , , , , on April 26, 2023| 1 Comment »

Nothing is better than a fresh Ohio tomato grown in season!  Add fresh onions, peppers, and cilantro and now it’s fresh salsa!  Salsa is a versatile dish, used as a fresh vegetable dip for tortilla chips or added as a topping to grilled fish and meat dishes. 

Consider growing a salsa garden this year.  A salsa garden requires only four plants- tomatoes, onions, cilantro, and peppers. If your garden space is limited, skip the onions, and grow tomatoes, cilantro, and peppers.

Spring is the best time for planting a salsa garden.  A salsa garden may be planted on a patio in containers, raised beds or in a garden.  Be sure the garden spot receives at least six hours of sun daily.  Start planting once the danger of frost has passed.

If you are container gardening, choose deep pots for tomatoes and peppers.  Cilantro may be planted in a shallow pot, in a larger size as they need plenty of room to grow and expand. Be sure to use supports for the tomatoes and peppers whether in a container, raised bed or garden to prevent sprawling of the plants,  avoids breakage and keeps pests and disease away. Use potting soil with a 50/50 blend of potting soil and compost.

Choose tomatoes with:

  • Thick flesh (limits moisture in salsa)
  • Different varieties to produce throughout the season.
  • Prune tomatoes regularly to prevent the plant from growing out of control.
  • Trim off the lower branches to encourage air circulation around the base of the plants.

Peppers are the most challenging of the group to grow with their finicky heat requirement.  Here are a few tips for growing peppers for salsa:

  • Select between sweet and hot peppers or mix the two varieties according to your preference.
  • Peppers change color as they are ripe, pick them at any color stage.
  • Be careful with the seeds and pale colored flesh inside the hot peppers when they ripen.  Be sure to wear single use gloves when handling hot peppers to protect your hands.  These are extra hot and only add them to the salsa if you like the heat.  Otherwise, clean out the inside of the pepper and wash your hands carefully.
  • Support your peppers to protect them from wind damage.

Cilantro

  • Grows well in a shallow pot that is larger allowing it space to expand.
  • Thrives in warm weather, bring the cilantro inside when it gets cold outside.
  • Harvest frequently to prevent the plants from flowering and going to seed.

Caring for your salsa garden:

  • Water plants when there has been no rain.  Apply water at the soil level to avoid getting the plant foliage wet and water deeply to encourage plant roots to grow deep.
  • Plant marigolds around the salsa garden to keep pests off the plants.
  • Feed the plants with a good fertilizer once a month.

Health Benefits of Garden Salsa

  • Tomatoes, onions, lime juice are rich sources of Vitamin C.
  • Fiber is found naturally in plants and helps stabilize blood sugars.
  • Tomatoes contain lycopene which is linked to reducing the risk of cancer.
  • Hydrating tomatoes are 95% of water
  • Low in calories – two tablespoons of salsa is 10 calories or less
  • Healthy for your heart- cholesterol free as it is made from plants containing no cholesterol.

Make salsa with your fresh grown harvest.  It is easy and delicious.  Here is a great recipe for fresh salsa.  Anothe recipe to try is Pico de Gallo.  Enjoy growing an easy salsa garden this spring and have a salsa party this summer!

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

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

References:

MyPlate | U.S. Department of Agriculture

https://extension.illinois.edu/sites/default/files/salsa_garden.pdf

https://extension.uga.edu/content/dam/extension/programs-and-services/school-gardens/documents/3-Economic-Grow-A-Salsa-Garden.pdf

Read Full Post »

Helping Hands in the Kitchen

Posted in Healthy People, Healthy Relationships, tagged , , , , on April 18, 2023| 1 Comment »

Simply put, life is complicated. Whether your kids have basketball practice at 6pm or a dance recital at 7pm, often evenings come and go before you know it. With this goes the chance to help your child spend dinner time building a healthy relationship with their food. All meals, especially dinner, are great learning opportunities for parents to teach children what a healthy plate looks and tastes like. While it may seem like one extra task on your do-to list, the benefits of encouraging your children to participate in meal time will outlast any evening life hustle and bustle. To help family meal time run smoothly and relieve some of your stress, here are some quick and simple tips to get your children in the kitchen!

Child helping mix
  • Allow children to help build the week’s menu. Take into account your child’s food preferences by allowing them to have input in what is made. If you need inspiration, consider looking through cook books and online recipes together. Kid-friendly examples to try include these turkey quesadilla and pita pizza recipes.
  • Take children to the grocery store or local farmer’s market when shopping. Once there, let them choose a new fruit, vegetable, or meat to try with meals for the upcoming week.
  • Provide children with age appropriate utensils and assign them tasks that develop their kitchen skills! Examples of this include allowing toddlers to measure ingredients, knead dough, and place pizza toppings. As children get older other responsibilities such as washing fruits and vegetables, whisking eggs, filling muffin trays or cake pans, and helping with clean-up may be right for them. Keep in mind that children are more likely to try a new dish that they helped prepare so any task that they can lend a hand with will be beneficial.
  • Taste test together. Just like helping with preparation, children are also more willing to try new foods that they see others eating. Therefore, adults should model healthy eating behaviors such as filling their plate with fresh fruits and vegetables and trying ingredients they have never eaten before.
  • Don’t be discouraged, even if a child does not like a new ingredient the first time. Research shows that it can often take a child 10 exposures (or even more) to a new food before they accept it. Continue offering the ingredient in small portions with well-liked foods to increase chance of acceptance.
cooking together

Take some time this week to involve children in the kitchen by encouraging them to try new tasks and sample new ingredients. Not only will this help them develop a well-balanced diet and healthy relationship with food, but allowing them to prepare their own food strengthens self-esteem, teaches them life skills, and gives children a sense of accomplishment!

Sources:

Brickley, L. (2020). Cooking tasks kids can help with at every age. Food Network. https://www.foodnetwork.com/recipes/packages/recipes-for-kids/cooking-with-kids/best-cooking-tasks-kids-every-age

United States Department of Agriculture. (n.d.). Turkey quesadilla. Nutrition. https://www.nutrition.gov/recipes/turkey-quesadilla

United States Department of Agriculture. (n.d.). Pita pizzas. Nutrition. https://www.nutrition.gov/recipes/pita-pizzas

Author: Samantha Farnsworth, Marshall University Dietetic Intern at Ohio State University Extension, Washington County

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

Read Full Post »

How is Your New Year’s Resolution Going?

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

Image with question mark and check boxes

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

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

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

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

Letter tile blocks spelling "If not now when"

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

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

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

References:

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

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

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

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

Read Full Post »

Steps to a Healthier Heart

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

As many of us know, February is known as American Heart Month, a time to spotlight cardiovascular diseases or heart disease. Cardiovascular diseases are the leading cause of death in the United States and Worldwide. Heart disease actually describes a range of conditions: coronary heart disease (CHD), congenital heart disease, peripheral artery disease, and stroke. Because I’m not a medical professional, I’m going to leave discussions about those conditions to someone who knows a lot more about them than I do – say the American Heart Association. I do spend a fair amount of time working to offer people easy ideas that they can use in their everyday lives to improve their health. Here is a list of small steps that you can take to reduce your risk of heart disease:2 heart shaped bowls of fresh fruit

  • Eat another vegetable and fruit each day. Make sure you vary the colors, eat high potassium fruits and veggies, and include leafy greens and berries.
  • Make your breakfast count. Include lots of whole grains like whole oats, brown rice, or whole wheat. Eat at least one fruit or vegetable. Watch the pre-packaged foods that may include more fat, sugar, or sodium than you would like to have.
  • Include protein rich beans, legumes, and nuts. Beans and legumes are packed with minerals and fiber, but don’t have the saturated fats of animal proteins. They contain fiber and will often help you to feel full longer. Add them to your salad or eat them for a snack.
  • Add some fatty fish. Salmon, trout, tuna, herring, orange roughy, halibut, and mackerel are loaded with omega-3 fatty acids. These fats help keep plaque from clogging your arteries. Just avoid fried fish.
  • Have a hobby. Enjoying a hobby can actually lower your stress, promote mental health, and improve relationships. What are your favorite hobbies?
  • Be positive! When you have a more positive outlook or attitude you often have lower blood pressure, lower levels of stress and depression, and better blood sugar levels. Try the “No complaining challenge” for a day and build to a week. Smile more and let go of things you can’t control.
  • Write down 3 funny things. Take time every day to write down 3 funny things that you heard, saw, or did. Encourage others to share funny things that happened to them.3 note cards on clothes line Research has found that humor is powerful. When we laugh, we reduce depression and increase blood flow that can strengthen our heart. Take time to journal funny things every day to have long-term health improvements.

While there are numerous other things you can also do to improve your health, if you pick one or two of these easy steps you can be on your way to a healthier heart. I personally work on my positivity and just recently started looking at the funny things. I can’t wait to hear what you think of the funny things practice.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County. From materials developed by the Live Healthy Live Well Team.

Reviewer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

Read Full Post »

Healthy Salt Fact or Fiction?

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

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

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

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

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

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

Summer: Balancing Fun and Structure

It’s that time of year again and school is out! Many parents struggle with or wonder how to maintain healthy habits and structure outside of the school year. For most kids, summer means freedom, late nights, eating whatever you want, and warm weather but it can also present a lot of stress as routines are typically…

by LittleJ

More Ways to Move More!

Most people have the urge to be more active during the summer months, but with our busy schedules, getting active can seem impossible. It is recommended that adults get around 150 minutes of exercise each week. The good news is that you can be physically active throughout your entire day, you don’t have to do…

by taylor.4411

Waste Less Food

Did you know that food waste takes up more space in our landfills than anything else? According to the 2018 Wasted Food Report from the Environmental Protection Agency (EPA), food waste accounts for 24% –almost a quarter – of all municipal solid waste sent to landfills. The majority of this food waste comes from consumers…

by jmlobb

References: 

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

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

Writer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

Reviewer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County. 

Read Full Post »

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/

Read Full Post »

Everyone at Work Has the Flu – How Can I Avoid Getting It!

Posted in Healthy People, tagged , , , , on December 29, 2022| Leave a Comment »

Does it seem like everyone at home, work, or in your social group has had a cold or the flu lately? I’m in that boat – my husband, my sister, my daughter, a few co-workers have all been sick at one point or another over the last few weeks. So how do I keep from being the next one to go down?  child with cold

  • Get the flu vaccine. It isn’t too late; flu season often lasts until at least March and often May.
  • Remind family members or coworkers who are sick to stay home for at least 24 hours after there is no longer a fever (without medication).
  • Wash hands frequently with soap and water for at least 20 seconds. If soap and water aren’t available, use at least a 60% alcohol-based sanitizer.
  • Frequently clean touched surfaces and objects. Doorknobs, light switches, counters, computer keyboards, phones, around sinks, copiers, etc.
  • Always cover your cough or sneeze.
  • Avoid shaking hands – do a head bob or wave.
  • Don’t touch your face. Viruses enter your body through your eyes, nose, or mouth. Teach children not to chew on pencils, fingers, or toys. Don’t smoke either.
  • Get your Covid mask back out. If you are around people who have been sick, or you are/have been sick – start wearing a mask again. Just avoid touching it often.
  • Ask your boss if you can work from home. Depending on your job, you may be able to work at home for a few days to keep your germs away from others or avoid someone who is coughing or sneezing.
  • Get your blood pumping with aerobic exercise. It increases our body’s natural virus immunities.
  • Eat bright fruits and vegetables. Select broccoli, cabbage, tomatoes, carrots, mangos, sweet potatoes, kale, beets, colorful peppers, citrus fruits, and berries.
  • Change out your drinks. Stay hydrated, avoid too much alcohol which can dehydrate you, and drink black and green teas or small amounts of juices with vitamin C.
  • Get enough rest. Even adults need seven to eight hours of sleep per day.
  • Reduce stress. Do mindfulness activities, spend time on hobbies, laugh, dance, be positive, and connect with friends or family.

Many of these ideas seem obvious, but sometimes we just need a reminder. I plan to stay hydrated with my favorite’s teas, get plenty of rest, enjoy some hobby time with a new book, watch a few funny movies, and eat plenty of fruits and veggies.

Writer: Lisa Barlage, Extension Educator, Ohio State University Extension, Family and Consumer Sciences, Ross County.

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

Read Full Post »

Something to Smile About-Your Child’s Dental Health

Posted in Healthy People, tagged , , , , on October 31, 2022| Leave a Comment »

a child holding a toothbrush

Concerned about your child’s teeth? If so, you are not alone. According to the Centers for Disease Control and Prevention, tooth decay is one of the most common chronic childhood diseases in the United States. Even kids who have had early intervention and brush well may be susceptible to oral health issues at some point. However, following these tips may significantly impact your child’s overall health and wellbeing.

Many parents wonder “what is the right age to take my child to the dentist”?  According to America’s Pediatric Dentists children should visit a dentist when their first tooth appears or no later than their first birthday. A routine visit should become part of your child’s wellness schedule just like going to the pediatrician.  Prior to the first visit parents can wipe their baby’s gums with a soft, clean cloth to prevent the buildup of harmful bacteria. To prevent baby bottle tooth decay, do not allow your child to sleep with a bottle of anything other than water.

Once your child’s teeth emerge, use an infant toothbrush which will have soft bristles and just a smear of fluoride toothpaste. After age 3, a pea-sized amount of toothpaste should be used when brushing. Talk to your dentist about the need for additional protection including fluoride treatments.

Children younger than age 8 should continue to be monitored while brushing to ensure they are reaching all teeth and not swallowing toothpaste. Brushing at least twice a day and flossing is a good start to fighting cavities (AKA dental caries). KidsHealth also suggests limiting sugary sticky foods like gummies which can cause bacteria buildup and erode enamel.

If your child has an accident that involves the mouth or teeth, call your dentist right away. Because injuries to the face and teeth are likely to increase each year from age 1 to 6, Cincinnati Children’s Hospital recommends taking the following precautions:

  • Always use a properly sized car seat for your child.
  • Child-proof sharp corners of tables and windowsills.
  • Place safety railings on beds and put gates in front of stairs.
  • Prevent injuries by moving furniture out of the way to make clear paths for walking. One of the most common areas for injury is a coffee table.
  • Make sure your child uses a mouth guard for sports such as in-line skating, bike riding, soccer, basketball, football and scooters.

It’s never too late to start caring for your child’s teeth. Regular dental visits and preventative care can help your child to have a healthy smile for a lifetime!

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

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

Sources:

All about fluoride: Updated clinical report covers caries prevention in primary care, November 2020, American Academy of Pediatrics, https://publications.aap.org/aapnews/news/7429/All-about-fluoride-Updated-clinical-report-covers

Children’s Oral Health, April 2022, Centers for Disease Control and Prevention, https://www.cdc.gov/oralhealth/basics/childrens-oral-health/index.html

Keeping Your Child’s Teeth Healthy, June 2018, Nemours KidsHealth, https://kidshealth.org/en/parents/healthy.html?ref=search

Why is Dental Health Important?, July 2021, Cincinnati Children’s Hospital, https://www.cincinnatichildrens.org/health/d/dental-health

Read Full Post »

Older Posts »