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Posts Tagged ‘Healthy Living’

TomPuppy2

My brother-in-law and sister had to put their beloved dog to sleep a few months ago. Needless to say, this was a sad time for them. Tom (my brother-in-law) recently shared an observation about his weight during this time. When . they had to put their dog, Chippy to sleep, his average weight was 199. He noticed a weight gain of 9-10 pounds after this time. Since they brought home a new puppy, Chummy, his weight has dropped by 5 pounds!

What does this have to do with your health? According to the American Heart Association, owning a pet – a dog, in particular, can be good for your heart health.  This article supports the findings that my brother-in-law recently shared with me. The CDC also reports that having a pet can decrease your blood pressure, cholesterol and triglycerides levels and decrease your feelings of loneliness.

These factors may contribute to his recent weight loss:

  • Taking a walk at least twice a day with Chummy
  • Enjoying the social interaction with the new puppy
  • Spending time with the puppy which makes it easier to avoid snacking

If you can’t have or don’t want a pet, what can you do to improve your heart health? Go back to the basics:

Enjoy physical activity most days of the week for at least 30 minutes. It is fine to break up the 30 minutes into three 10-minute sessions. Adults should aim for 150 minutes per week.

Eat a diet rich in vegetables and fruits. Enjoy a wide variety of nutrient rich veggies & fruits. Be creative with the way you add them to your day. Start the day with a fruit or veggie for breakfast (think smoothie, veggies added to eggs, or a piece of fresh fruit).

Need more help? Visit MyPlate’s SuperTracker to customize your food and activity plan. It is free and easy and will help you on your wellness journey.

While you are enjoying the health benefits from you new (or old) pet, don’t forget basic cleanliness habits to keep you and your family from becoming ill. One reminder from CDC is to wash your hands after handling your pet, pet food or treats or if you pick up their stools.  Not sure how to wash your hands? Here are the basics on handwashing from CDC:

  • Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
  • Lather your hands by rubbing them together with the soap. Be sure to lather the backs of your hands, between your fingers, and under your nails.
  • Scrub your hands for at least 20 seconds. Do you need a timer? Hum the “Happy Birthday” song from beginning to end twice.
  • Rinse your hands well under clean, running water.
  • Dry your hands using a clean towel or air dry them

Are these good reasons to get a pet? Yes! Remember that if you are ready for a new furry family member, it just might help your health!

Sources:

http://heartinsight.heart.org/Fall-2017/Is-Owning-a-Pet-Good-for-You/

https://www.cdc.gov/healthypets/health-benefits/

https://www.cdc.gov/healthypets/pets/dogs.html

https://www.cdc.gov/handwashing/when-how-handwashing.html

https://www.cdc.gov/healthypets/resources/pet-food-tips_8x11_508.pdf

https://www.supertracker.usda.gov/myplan.aspx

Writer: Michelle Treber, OSU Extension, Family and Consumer Sciences Educator, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Reviewer: Marilyn Rabe, OSU Extension, Family and Consumer Sciences Educator, Franklin County, Heart of Ohio EERA, rabe.9@osu.edu

 

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What do the grapefruit, tapeworm, cotton ball, and baby food diets all have in common? They do not work long-term and some of these diets can be extremely dangerous.  With fad diets quick and hefty weight loss may be experienced, but the pounds tend to come back and lead to greater gain.  A healthy lifestyle need not be difficult and not cause additional stress.  One healthy eating pattern that is not a “diet,” is the Mediterranean diet, and it can become a positive lifestyle.

med1

May is International Mediterranean Diet Month, a promotional campaign since 2009, and was started by the Oldways Mediterranean Foods Alliance. Unlike fad diets, the Mediterranean diet is good for you, and it can help reduce the risk for heart disease and high blood pressure.medppyramid

The image shows that being physically active is an important part of this diet.  In addition, the base of the pyramid includes: fruits, vegetables, grains (mostly whole), beans, nuts, legumes, seeds, herbs and spices and olive oil. Every meal should include foods from this section.

Fish and seafood have heart healthy benefits and are an important part of the Mediterranean diet as well.  The diet calls for fish and seafood at least twice a week.  Poultry, eggs, cheese, and yogurt can be consumed anywhere from daily to weekly.  Red meats and poultry are at the top of the pyramid indicating they should be consumed less often.  Water and wine are also a part of the diet.  Wine can be consumed in moderation; however, it is not recommended that a person who does not currently consume alcohol start.  Wine can have some health benefits that include heart health and cancer prevention.  Foods at the top of the pyramid should be eaten less, because they may have higher fat, sugar, and sodium. med3

Healthy fats from fish, seafood, and oils are a big part of the Mediterranean diet.  Opinions on the consumption of fats and oils are always changing. We hear, “Saturated fat is good. Saturated fat is bad. Coconut oil is the perfect fat.”  The science changes so often it is hard to keep up with recommendations.  While recent research shows that saturated fat, including coconut oil, may not be strongly linked to heart disease, it is still suggested that we do not overconsume it.  It does not have any health benefits, and it is low in nutrients. The Mediterranean diet’s recommendation of olive oil relates to its low saturated fat level and being high in monounsaturated and polyunsaturated fats we need.

As with any eating pattern, it is best to start slow. If this healthy plan sounds good, start by making small changes.  Make Monday meatless and consume smaller portions of the meat you do eat.  Choose healthy fats such as olive oil, nuts or seeds.  Eat more fruits and vegetables, and add other healthy options each day or week. After all, an apple a day keeps the doctor away!

Sources:

Oldways: Inspiring Good Health through Cultural Food Traditions. International Mediterranean Diet Month. https://oldwayspt.org/programs/mediterranean-foods-alliance/international-mediterranean-diet-month

Today’s Dietitian. Heart-Healthy Oils: They’re Not All Created Equal. http://www.todaysdietitian.com/newarchives/021115p24.shtml

Image: flickr.com

Written by: Jessica Wright, Intern with Wood County Extension FCS, BGSU Graduate Student in Food and Nutrition, and Susan Zies, FCS Educator, Family and Consumer Sciences, Wood County.

Reviewed by: Cheryl Barber Spires, R.D. L.D, Program Specialist, SNAP- Ed , OSU Extension Northwest Region Office

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I had a recent health issue that reminded me to pause and take time for my health. My knuckle on my right hand hurt and was swollen. Yes, it bothered me every day but I did not think too much about it. I saw a bone and joint specialist and they took x-rays. I was to follow up with them but a different health scare (which required a minor surgery) became the priority for me. That health event turned out fine and I moved on with my life. The holidays came & went and I still had discomfort in my hand. Fast forward to a visit with my primary care office. I mentioned my finger was still bothering me. The nurse practitioner looked in my test results and said, “No wonder it still hurts, your finger was broken”. I went back to the specialist and they buddy taped it to my other finger. My finger feels better but it is still swollen and I tape it most days. I will follow up with the specialist next week and will see the next steps.smallstepsournationshealth_infographic

Why do I share this story? Because even though I spend part of my workday promoting health and wellness through my job as a Family and Consumer Sciences Educator, I missed an important health event in my own life. I decided to share this story in hopes that you will make time for your health.

What can we do to improve our health?

  • Eat more veggies and fruit. Research tells us that eating a diet rich in vegetables and fruits may help prevent chronic diseases such as cancer, diabetes and heart disease.
  • Move more. Aim for 30 minutes of moderate physical activity most days of the week. What if you think you don’t have time for 30 minutes? Break it up into 10-minute segments. Add variety to help keep it interesting.
  • Get a family doctor. Center for Disease Control and Prevention fast stats tell us that nearly 88% have a place to go for medical care. That is awesome news! If you do not have a primary care doctor, I would encourage you to get one. They get to know you, your body and illnesses and can assist you in maintaining your health status.
  • Do not ignore your body signals. Just like my broken finger, do not ignore signals from your body. My sister survived a heart attack – even though she had chest pain, she thought it was from her breast cancer reconstruction surgery.

There are other things that we can do to improve our health. Reduce stress, quit smoking, get adequate sleep, control our weight, monitor blood pressure, know our numbers (cholesterol & glucose) and get routine health screenings. Now that I’ve shared my little story, what can YOU do to “Make Time for Your Health”?

Post your comments on this blog.

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Sources:

Cancer Prevention Recommendations,  American Institute of cancer Research.  http://www.aicr.org/can-prevent/what-you-can-do/10-recommendations.html

Recommendations for Physical Activity in Adults, American Heart Association. http://heart.org/healthyliving/physicalactivity

Treber, M. (2016) I thought it was just my compression bra, I didn’t think it could be a heart attack. https://livehealthyosu.com/2016/09/06/i-thought-it-was-just-my-compression-bra-i-didnt-think-it-could-be-a-heart-attack/

 

 

 

 

 

 

 

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Vitamin D is well known for contributing to strong, healthy bones. Did you know that it also contributes to the health of many other parts of the body? Vitamin D is important to your immune system, muscles, heart, brain and respiratory system. It can help fight infection, keep your cells communicating properly and even fight cancer. Vitamin D deficiency is associated with aches and pains, tiredness and frequent infections, and it has been linked to a number of health problems including:

  • Bone Conditions (e.g. rickets and osteomalacia)
  • Cancer
  • Asthma
  • Diabetes
  • High blood pressure
  • Depression
  • Alzheimer’s disease
  • Multiple Sclerosis
  • Crohn’s disease

While most vitamins are obtained through the diet, the best way to get Vitamin D is by exposing your skin to sunlight.  Your body can produce 10,000 to 25,000 IU of vitamin D each day with 15 minutes-2 hours of exposure to sunlight. The daily amount of sunlight needed for your body to produce Vitamin D varies by:

  • Skin tone – pale skin makes Vitamin D more quickly than dark skin
  • Age – our bodies have a harder time producing Vitamin D as we age
  • Location – the closer you live to the equator, the easier it is for your body to produce Vitamin D
  • Altitude –Vitamin D is produced more quickly at high altitudes when you’re closer to the sun
  • Weather – our bodies produce less Vitamin D on cloudy days than on sunny days
  • Air pollution – your body will make less Vitamin D if you live in a highly polluted area
  • Time of day – your body makes more Vitamin D if when your skin is exposed in the middle of the day when the sun is at its highest point
  • Skin Exposure – the more skin you expose, the more Vitamin D you produce

Keep in mind that high sun exposure can increase risks for skin cancer.  Sun screen and protective clothing/hats are recommended for protection from the sun, even though reduced sun exposure may inhibit the body from producing Vitamin D as quickly.

In the fast-paced world we live in today, the average American does not consistently get exposure to the amount of sunlight needed to produce optimal levels of Vitamin D.  If you suspect you’re not getting enough sun exposure for your body to produce Vitamin D, you can get vitamin D through diet and supplementation.  The recommended dietary allowance (i.e. the average daily intake sufficient to meet the nutrient requirements of nearly all healthy people) is 600 IU. Foods high in Vitamin D include milk (120 IU per 8 ounce serving), salmon (450 IU per 3 ounce serving), canned tuna (150 IU per 3 ounce serving) and fortified orange juice (140 IU per 8 ounce serving).

Additionally, the Vitamin D Council recommends Vitamin D supplementation as described in the chart below:

Vitamin D recommendations Vitamin D Council
Infants 1,000 IU/day
Children 1,000 IU/day per 25 lbs of body weight
Adults 5,000 IU/day

According to the Vitamin D Council, Vitamin D toxicity can occur, but it is rare and unlikely: for example, a person would need to take a daily dose of 40,000 IU for a couple of months or longer to experience toxicity, or take a very large one-time dose such as 70,000 + IU. If you’re concerned about Vitamin D deficiency or toxicity, ask your doctor to test the level in your body.

Author: Brooke Distel, DTR, Dietetic Intern and graduate student

Reviewer: Jenny Lobb, MPH, RD, LD, Family and Consumer Sciences Educator, OSU Extension Franklin County, lobb.3@osu.edu

Sources:

Brinkman, P. (2016). Keeping Sun Safe. Ohioline. http://ohioline.osu.edu/factsheet/hsc-7. 

National Institutes of Health: Office of Dietary Supplements (2016). Vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.

Vitamin D Council (2017). About Vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.

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“I was just sittin’ here enjoyin’ the company.  Plants got a lot to say, if you take the time to listen.” – Eeyore from Winnie the Pooh.

Are you looking to spend more time with your family?  Want to become more physically active?  How about needing to go to a place for peace, tranquility and relaxation?  Do you need to adopt better health habits?  Well, if you take the time to stop and “listen,” gardening just might be the activity you are looking for!

The health benefits of gardening include:garden pic

  • Increasing the chances of eating the amount of produce recommended in the Dietary Guidelines for Americans.
  • Consuming more plant-based foods which are associated with less risk of obesity, diabetes, heart disease and cancer.
  • Becoming more physically active to reduce the risk of heart disease, diabetes and some types of cancer.
  • Strengthening bones and muscles.
  • Improving physical functioning in older adults: helps keep hands strong and agile.
  • Reducing stress.
  • Being around nature which has the potential to lower blood pressure and boost the immune system.

Research and studies show the following:

  • Gardening 3-5 times a week has been found to be a good strategy to combat obesity and lower stress.
  • Patients with chronic musculoskeletal pain taking part in horticultural therapy programs experience an improved ability to cope with chronic pain.
  • Children with attention deficit disorder who play in grassy, outdoor spaces have less severe symptoms than those who play in windowless, indoor settings.
  • Patients with clinical depression who participated in routine therapeutic gardening activities experienced a reduction of severity of depression and increased attentional capacity —benefits that lasted up to three months after the program ended.
  • Dementia patients who have access to gardens are less likely to display aggression or suffer injuries, and they display improved sleep patterns, balanced hormones and decreased agitation.

What are some additional benefits of Gardening?

  • Nutrition Awareness – Impacting positive food choices.
  • Environmental Awareness – Teaching children about their environment. “Gardens are often the most accessible places for children to learn about nature’s beaugard picty, interconnections, power, fragility, and solace.” (Heffernan, M. (1994).
  • Life Skills – Increasing appreciation for nature, responsibility and development of family involvement.
  • Health and Wellness – Improving the quality of life.
  • Community Building and Social Connections through Community Gardens – Developing positive and friendly interactions with neighbors.

Some final thoughts about Gardening

“Gardening simply does not allow one to be mentally old, because too many hopes and dreams are yet to be realized.” – Dr. Allan Armitage

“In the spring, at the end of the day, you should smell like dirt.” – Margaret Atwood

“The glory of gardening: hands in the dirt, head in the sun, heart with nature. To nurture a garden is to feed not just the body, but the soul.” – Alfred Austin

Yes, Eeyore, we need to “listen” because plants have a lot to say!

Written by:  Janet Wasko Myers, Program Assistant, Horticulture, Ohio State University Extension, Clark County, myers.31@osu.edu

Reviewed by:  Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clark County, green.1405@osu.edu

Reviewed by:  Pamela Bennett, Extension Educator, Horticulture, Ohio State University Extension, Clark County, bennett.27@osu.edu

Sources:

The Ohio State University.  College of Food, Agricultural, and Environmental Sciences. News:  Chow Line:  Working in garden yields multiple benefits. https://cfaes.osu.edu/news/articles/chow-line-working-in-garden-yields-multiple-benefits

The Ohio State University.  College of Food, Agricultural, and Environmental Sciences.
News:  New OARDC Garden Will Help Study Links Between Plants and Health.
https://cfaes.osu.edu/news/articles/new-oardc-garden-will-help-study-links-between-plants-and-health

 

Michigan State University Extension.  What are the physical and mental benefits of gardening?  http://msue.anr.msu.edu/news/what_are_the_physical_and_mental_benefits_of_gardening

Cornell University.  College of Agriculture & Life Sciences.  Learn, Garden & Reflect with Cornell Garden-Based Learning.
http://gardening.cals.cornell.edu

Office of Disease Prevention and Health Promotion.    https://health.gov/dietaryguidelines/

 

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walking_focus_destressThe recent stretch of nice weather has hopefully inspired you to get outside and get moving!  Many of us tend to exercise less over the cold days of winter but now would be a great time to plan your activities for the coming months.

Probably the easiest, cheapest, and most accessible type of exercise is walking. It is an activity that most anyone of any age can participate in and enjoy. Walking provides so many benefits for our bodies. It can help lower bad cholesterol and raise good cholesterol. It can help lower your blood pressure and help you control your type 2 diabetes. Walking can also help manage your weight and improve your mood!

The Mayo clinic shared information from The National Heart, Lung, and Blood Institute  who developed a 12 week walking schedule that can start you on the path to better health. But before starting this walking plan, talk with your doctor if you have serious health issues, or if you’re older than age 40 and you’ve been inactive recently.

At the beginning of your walk, take about 5 minutes to warm up your muscles. At the end of your walk, walk slowly for about 5 minutes to cool down your muscles. Don’t forget to stretch! Be sure and wear comfortable, supportive shoes.walking-shoes

There are many ways that you can work walking into your day:

  • Park farther from your office
  • Use the stairs instead of the elevator
  • Go up or down a flight of stairs each time you go to the restroom
  • Walk your dog
  • Take your family to a local park
  • Walk over your lunch hour with a co-worker
  • When meeting friends for lunch or dinner, park farther from the restaurant

Always keep safety in mind when you walk outdoors. Walk with a friend when you can. Carry your cell phone, put your name and contact phone number in your pocket. Avoid dark and deserted areas, carry a whistle or pepper spray in case of an emergency, and don’t use a headset that might keep you from hearing traffic.

How can you add a walk to your day?

 

Sources:

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20050972

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Walk-Dont-Run-Your-Way-to-a-Healthy-Heart_UCM_452926_Article.jsp#.WK3TWPKlzdV

http://msue.anr.msu.edu/news/walking_helps_prevent_chronic_disease

Author:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, OSU Extension, Franklin County

Reviewed by:  Michelle Treber, Extension Educator, Family and Consumer Sciences, OSU Extension, Pickaway County

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It is no secret that drug abuse is running rampant in Middle America. Over half a million Americans die every year from overdoses, accidents, illness, or other poor choices. I live in southern Ohio, an area that has been over whelmed with the opiate epidemic. I recently had the opportunity to attend an “Ohio State University Conversation on the Opioid Crisis” where I learned some things that we can all do to prevent the spread of drug abuse in our own communities. Here are a few things you can do to prevent drug use: family-eating

  • Have regular discussions with your children about the risks of drugs and alcohol. These discussions have been shown to result in a 50% reduction in use (Who knew?).  Be consistent, talk about the law, listen to what your children have to say, and control your emotions as you talk with them.
  • Have dinner together as a family – four or more times per week if possible. Research shows that teens who eat meals with their family are less likely to try tobacco, marijuana, alcohol, and other drugs. Use mealtime as a chance to find out what your children are up to, who their friends are, what is going on at school, and to encourage improving grades and school work. Make conversation at mealtime positive and encouraging. Turn off the TV, put cell phones away, and take out earbuds so everyone can talk and listen.  (As a side benefit, if you prepare some of these meals together you will save money and teach your children to cook.)
  • Encourage children to be involved in extracurricular activities – sports, music, church activities, 4-H, Scouts, clubs, or volunteering. Not only should you encourage your child to be busy doing positive activities, but know where they are, who they are with, and when they will be home.
  • Decrease opportunities for exposure to addictive substances. Keep medication where children won’t happen upon it. When you finish taking the pain medication you were given after surgery, dispose of any that is left. Discuss this with older family members as well.  Literacy about medications and medication safety is key.
  • Set an example for children. Use prescription drugs properly, don’t use illegal drugs, never drink and drive, and if you drink, drink in moderation. If you used drugs in the past, explain the problems that it may have caused for you or other family members. Discuss why you wouldn’t choose to do drugs now.
  • Remember you are the parent! Monitor your child’s TV and Internet viewing, games they are playing, music they are listening to or purchasing, maintain a curfew, make sure adults are present when teens are hanging out and check in with them when they get home from school, and keep track of their school work (they give us access to those grades on the Internet for a reason). Recognize children for the positives – did they raise a grade, achieve a PR (personal best) in running or swimming, or finish all their chores without nagging? If they did, let them select the Sunday lunch meal, the movie you are watching together, or a new game to play together.

Parents and grandparents can have a powerful influence on protecting children from drug use and abuse. Take advantage of opportunities to talk about the risks of drugs and alcohol, and set an example for your own children and their friends. Volunteer to drive your child and their friends/teammates to events, or allow your child to invite a friend for family dinner on the weekend. When you have these opportunities – ask questions and listen, without criticism.

Sources:

Drug Free New Hampshire, http://drugfreenh.org/families

Start Talking Ohio, http://www.starttalking.ohio.gov/

National Center on Addiction and Substance Abuse, http://www.centeronaddiction.org/

United States Food and Drug Administration, How to Dispose of Unused Drugs, http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm101653.htm

National Institute of Health, National Institute on Drug Abuse, https://easyread.drugabuse.gov/sites/default/files/EasyToRead_PreventDrugUse_012017.pdf

Writer: Lisa Barlage, Extension Educator, Family and Consumer Science, Ohio State University Extension, Ross County, barlage.7@osu.edu.

Reviewer: James Bates, Assistant Professor/Field Specialist, Family Wellness, Ohio State University Extension, bates.402@osu.edu.

 

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