I was intrigued to read new research from Microsoft that found employees report not having enough uninterrupted focus time during the workday. One of the major factors relating to this lack of time was the 192% increase in the number of online meetings and calls held now versus pre-Covid. When I look at my own calendar, I see groups who used to meet once a month or even quarterly, now meeting every month, many even more often. During my typical week I probably have 3 in-person meetings and at least 4 online meetings. That doesn’t include the teaching I often do – online. A large study of over 30,000 employees held in early 2023 found that inefficient meetings are the number one distraction that impacts productivity, and too many meetings is number two.
So, what can we do about meeting fatigue? Several companies have tried meeting free months, selecting one meeting-free day each week, or just shortening the length of meetings. In these cases, productivity and satisfaction increased, and stress levels were reduced. Another idea is holding walking meetings. Walking meetings allow you to promote a healthy lifestyle while accomplishing work. An bonus benefit, walking meetings are usually shorter! If you want to try a Walking Meeting, here are a few tips:
Avoid noisy areas, so everyone can be heard.
Consider scheduling your meeting to avoid times when walking routes are busy (at lunch or right after school lets out).
Designate or include stops to ensure everyone is ok and to allow slow walkers to be included.
Consider note taking – will you record the meeting, or will someone write-up notes later?
While you are taking steps to reduce the number or length of meetings at your workplace, consider that “Happy Workers are More Productive.” Find ways to bring happiness to your workplace like:
Listening
Celebrating successes, birthdays, work anniversaries, etc.
Recognizing contributions of all staff to projects.
Leading by example using positivity, smiles, and humor; and avoiding office gossip.
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:
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. 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.
“I am out of the office on vacation. I will be seeing national parks, family, friends, and the Rocky Mountains; I will not be seeing emails.”
And I left. For two whole weeks! It was glorious and much needed.
My daughters enjoying the North Rim of the Grand Canyon July 2020
According to research done by the U.S. Travel Association, Americans left 768 MILLION vacations days unused in 2018. That statistic surprised me given how often a friend, neighbor, or colleague says, “I need a vacation!” in conversation.
Allow me to persuade you on why you should use your vacation days:
Several studies have shown that taking time away from your job can have physical and psychological health benefits. People who use their vacation time have lower stress and less risk of heart disease.
You may be familiar with stress when it comes to your job. Vacation helps with that too! Stress contributes to heart disease and high blood pressure. Chronic exposure to the stress hormone cortisol can alter our brain structure. This can contribute to anxiety and depression. Time away from work can increase feelings of calm and relieve stress. This allows our brains to heal in ways it can’t when it is under pressure.
Physically, the benefits are positive too. For both men and women, the New York Times reported, taking a vacation every two years compared to every six will lessen the risk of coronary heart disease or heart attacks.
People who vacation also have a better outlook on life, and more motivation to achieve their goals. One study three days after vacation found subjects’ physical complaints, quality of sleep, and mood had improved as compared to before vacation found. These gains were still present five weeks later, especially in those who had more personal time and overall satisfaction during their vacation. Returning to work can increase mental focus, creativity, and productivity.
If you are thinking that your current budget or financial situation does not allow a vacation at this time, allow me to point out none of this research says WHERE or WHAT you have to do for these benefits. Those benefits are available when you take a break from work! A Caribbean island may sound relaxing, but there is plenty of relaxation to be found close to home. Recently the popularity of staycations has grown. You may be missing some great destinations right in your backyard. Stay close and get creative if you have to, just don’t add your vacation days to that 768 million.
Wherever your vacation takes you, we hope it is relaxing!
Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu
Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu
Inhale. It means to breathe in. Slow or controlled breathing is often used to reduce heart rate, calm emotions, and lower stress. This controlled breathing technique has been around thousands of years in yoga, meditation, and other health practices. I saw this advice recently reminding me to inhale during this holiday season, and I loved it.
When I saw the admonition to inhale, I took it as a reminder to take it all in. That is the inhale; be purposeful in choosing what to take in and what to pass on. Our holiday schedule looked extra hectic this year with one daughter dancing in a professional nutcracker production, a new college student rejoining our family for her extended break, travel for work and a visit from my parents. I knew with all this I had to be extra careful about what I inhaled.
Taking that same definition of inhaling and applying it to our holiday busyness can be difficult. We are often rushing from event to event, and tackling a never-ending list of holiday fun. Advice is always easier to give than take in and follow. Several friends shared with me what they do to inhale the holidays. These can be simple, such as:
Spending a quiet morning before everyone is up, enjoying coffee and the Christmas tree and remembering why we celebrate the holiday. ~ Sarah
Making an effort to turn off the TV and put away phones so that family time can be enjoyed. ~ Amanda R.
Spending some quiet time and making sure to get quality sleep. ~ Jessica
Making an effort to start each day with an intention and not rushing out the door. ~ Amanda W.
Admiring a Christmas tree in the darkness and taking a moment to be grateful. ~ Lorrissa
Taking a few minutes after work to take some deep breaths, and reflect and center before joining family and evening activities. ~ Amanda B.
Other ideas included some simple planning to emphasize the events and traditions that matter most, such as:
Making a December bucket list of the most important activities and traditions and hanging it up for the family to see. This makes it easy to say, “This isn’t a priority for us” when things come up. ~ Becky
Make an effort and a plan to focus on small acts of kindness and simple holiday experiences. Leaving treats for a mail carrier, dancing to Christmas music, or driving around to look at lights, have these things planned out so they can be included and enjoyed. ~ Amber
Besides having a plan and making simple changes, prioritizing and self-care can help with your holiday inhale. Other ways to inhale include:
Reflect on what is important to your holiday celebrations. Realize that this may change over time. Thinking about what is most important will help you to be intentional when choosing how and who to spend your time with. It is hard to make your holiday meaningful if you don’t decide before the rush starts what gives it meaning.
Ask for help. Let your family know how they can support or help with holiday tasks and plans. Accept their offers to contribute. This will help involve them, as well as lighten your workload. This can also be a way to share traditions or teach skills with children and other family members.
Keep in mind the holiday season is a marathon, not a sprint. In other words, pace yourself. If adding an extra party or gift to your schedule causes you stress, then don’t. The parties, events, gifts that you do choose to participate in- inhale! Be present as you experience and participate in them.
Take care of yourself. Maintain a healthy lifestyle. Extra social gatherings can be fun, but do not compromise your physical, mental or financial wellness by doing too much. Acknowledge that you cannot do everything for everyone. Practice saying “no” without guilt.
Do not throw out your routine. Do your best to make healthy food choices, relax, exercise and get plenty of sleep. Sticking to your routines will help with your endurance and patience as you manage the holiday.
Most importantly, whatever you do this holiday season, enjoy the inhale!
Writer: Alisha Barton, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Miami County, barton.345@osu.edu
Reviewers: Lorrissa Dunfee, Family and Consumer Sciences Educator, Ohio State University Extension, Belmont County, Dunfee.54@osu.edu
Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017, December 1). The physiological effects of slow breathing in the healthy human. Retrieved from https://breathe.ersjournals.com/content/13/4/298.
Did that title spark your interest? As a mom of three small children, I find myself stressed at times because of my kids’ behaviors. The behaviors I am referring to are typical behaviors for their ages however when multiplied by three it is enough to make you want to pull your hair out at times. I know my children are not the only ones that struggle with the following:
Act overly silly or “out of control”
Have tantrums or meltdowns
Experience difficulty waiting or taking turns
Struggle being in close proximity to others
Move too quickly or with too much force
Act on impulse by grabbing, throwing, or touching things
Experience difficulty walking or waiting in line
Have problems during social interactions like talking too loudly or standing too close to others
If you have noticed some of those struggles with a child in your life then they may need help learning how to regulate. Self-regulation is “control [of oneself] by oneself. It is a skill that effects a person’s ability to handle disappointments, failures, and tolerate unmet wants or needs with the outcome being success. The key word is SKILL. Self-regulation is taught and then children need time to practice using this skill. The more they practice the better they become.
There are four types of games/activities you can do to teach children how to self-regulate. The purpose of the games is for children to practice managing their impulses and self-control.
Red light, green light- have a start line and a finish line, one child is the cop and says green light for the rest of the children to go and red light for them to freeze. If they move after red light has been said then they move back to the start line. First person across the finish line wins and gets to be the new cop. Reverse rules, stop when the cop says green light, and go when the cop says red light.
The Freeze Game- dance to music and then freeze when the music stops. Dance fast to fast-paced songs, slow to slower-paced songs, and then reverse the rules.
Wacky Relay- have children work with a partner to move an object from the start line to the finish line using elbow to elbow, palm to palm, hip to hip or forehead to forehead. The larger the object the easier it is.
Self Control Bubbles- allow children to pop bubbles as you blow them, then tell children not to touch the bubbles at all, even if they land on their face. Praise children as they refrain from touching the bubbles.
Blowing Bubbles
Just a few minutes a day can really help improve their self-regulation. Games and activities are great ways to help children reflect on their own ability to self-regulate in various situations. Children can learn self-awareness for handling stress and emotions that will carry them through their teenage and adult years while saving your sanity.
One of my goals for this year is to explore mindfulness. In this blog, I want to share a few things that I’ve learned about this life changing topic.
According to Jon Kabat-Zinn, a pioneer in American mindfulness,
“Mindfulness means paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally.”
I enjoy being outside in nature. I have often wondered why this is relaxing for me. Why is it that I breathe deeper and feel a sense of calmness come over me while enjoying the beauty of nature?
I have learned that it has to do with the focus on my surroundings and mental relaxation that I experience from being in nature. Moving mindfully provides us with several benefits and can help increase the awareness of our bodies and the surroundings around us. According to the American Heart Association, some benefits of mindful movement may include:
Manage stress, depression and insomnia
Lower blood pressure
Improve balance and stability
Relieve chronic pain
Improve quality of life and mood in people with heart disease, cancer and other chronic illnesses
Motivate you to exercise more and eat healthier
One reason that I enjoy exploring mindfulness in nature is that I am paying attention to my surroundings and experiencing several senses: sight, smell, touch, and hearing. Watching the way that a blade of grass blows in the wind, feeling wind in your face, hearing the rustle of leaves, watching clouds drift across the sky are all examples of ways that we can pay attention to the details in nature. You can also enjoy these visual cues while looking out your window.
Ohio State University Wexner Medical Center, Integrative and Complementary Medicine website offers several Mindfulness practices for you to explore. Click on the link and check out their resources.
Take time during your busy life to check out nature as I did this past weekend. I visited one of my favorite spots in the town where I live. A 90-year-old man has 4 acres of paths and trails through his back yard. You can walk and explore the Hosta plants and wildflowers he has planted over the years. One year he shared with me he planted 3,000 daffodil bulbs! Imagine all those beautiful flowers!
Share in the comments how you enjoy mindfulness in nature.
The last couple of weeks have been spent moving from a home with 20 years accumulation of “stuff” to a new home. While it has been exciting, it has also been exhausting. I realized a few days ago that I was staying up later than usual to unpack and rearrange items and then not falling asleep when I did go to bed. My mind kept racing thinking about everything I needed – or wanted – to do the next day. The result was a tired, somewhat grumpy version of me!
Eating well and being physically active are two basic activities that we think of when we discuss being healthy. Something that is often overlooked is the importance that a good night’s sleep plays in our overall health. Research has shown that insufficient sleep increases the risk of disorders, such as high blood pressure, diabetes, obesity, stroke and depression. It’s also associated with cognitive decline and Alzheimer’s disease.
Most of us have heard that all adults need 7 – 8 hours of sleep each night. That generally holds true but it is important to remember that the quality of your sleep is just as, if not more, important than the quantity! You should feel rested when you wake up in the morning. It is important to listen to your body’s biological clock which is set by the hours of daylight where you live. This should make it easier for you to stay awake during the day and sleep at night.
There will be times that you find it more difficult to fall asleep than others. If you are under stress, experiencing pain from an injury or illness, consuming excess caffeine or alcohol, you may find that falling and staying asleep are difficult. In that case, recognizing the reasons and making some adjustments to your daytime activities should help you sleep more soundly.
Some suggestions for improving your sleep:
Create a comfortable, calming sleep environment. This could include room darkening window coverings.
Avoid electronic devices in your bedroom – computers, tablets, games, etc. should be shut down before bedtime.
Establish a routine that you follow each evening to help you fall asleep and stay asleep.
Have a consistent bed time – even on the weekends.
There are small changes you can make to your daytime activities that may lead to better sleep.
Try to spend some time outdoors every day.
Exercise earlier in the day instead of later in the evening.
If you nap, limit yourself to 20 minutes or less.
Avoid both caffeine and alcohol close to your chosen bed time. Do some experimenting to find the cut off time for you – everyone will be a little different!
If you smoke, quit! Nicotine in cigarettes can make sleep more difficult.
If you continue to have sleep problems, it might be wise to visit your doctor to be sure you don’t have a more serious sleep disorder.
While sleep is not a guaranteed cure all for you, it doesn’t hurt anyone to establish sleep habits that help you consistently get a good night’s sleep!
WRITTEN BY: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu
REVIEWED BY: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu
I recently re-read an older study that found those who had watches had higher levels of stress and heart disease. The conclusion was that those who checked their watches were more worried about being places, being on time, etc. This study reminded me of my behavior when I lost my watch, and felt lost for a while. In fact I kept checking my wrist to see what time it was. I can’t say that I was less stressed without my watch, or at least from my recollection. I wondered if the watch example relates to other monitoring, or checking activities we do every day like weighing ourselves, setting alarms, checking e-mails, getting dings on each new text, traffic alerts of a broken down car ahead, using a steps counter, monitoring heart rate, sitting time, blood pressure, or blood sugars? There are even devices that measure stress! Are all of these “feedback” devices important and necessary to our health and quality of life?
As a type 1 diabetic, I check my blood glucose about 3 times per day and make adjustments to what I eat, do, or how much insulin I take. I’ve been considering a continuous blood glucose monitor that will check my sugar automatically every 5 minutes so that I would be better able to manage diabetes. It should make me healthier, right? This watch study keeps popping into my mind as I contemplate purchasing this device. I should have better blood sugar levels, but what about my stress? Will my obsession with blood sugars numbers outweigh any gains with improved bio-metrics?
Like anything in science, we have to be careful about overgeneralizing one study and applying the results to other things in life. Comparing the stress of obsessing over time to blood sugar monitoring might be a stretch, but I think we need to be concerned about the broader context of the impact of technology on our mental health. Is it really important to know how many steps I got in before noon, or the sleep patterns that a Fitbit monitors? Do all of these things help us be healthier, or more stressed, and prone to anxiety and depression?
Mental health experts are all asking these very questions. Mindfulness exercises might be an approach that can help us deal with the frenzied pace of life, and the constant feedback that many of these devices offer. Mindfulness is a mind and body practice that centers on the connections between the brain, mind, body and behavior. Benefits of mindfulness include:
Decreased stress and anxiety and rumination
Improved attention, memory and the ability to focus
Reduced chronic pain
Increased immune system
Relationship satisfaction and promotion of empathy and compassion
Take a break from your “devices” and practice the following:
Breathing exercises can be done individually, or by listening to an instructor or an audio guide of a breathing exercise. Unlike when breathing is an automatic function, this mindful technique encourages taking a moment to be present, and focus on completely inhaling and exhaling air in and out of the lungs. Afterwards, this exercise usually leads to the healthy default of deeper, slower breathing.
A Body Scan simply means noticing each part of the body without judgement. It can be done sitting or lying down and helps with awareness of each part of the body and how it feels at the moment.
Imagery exercises help picture a calming place for relaxation. This technique, also called visualization, focuses on a positive mental image to replace negative thoughts and feelings.
Progressive Muscle Relaxation includes tensing and relaxing different muscle groups of the body to decrease physical tension in the muscles. The tensing and releasing encourages letting go of physical stress.
Yoga, tai chi or other physical activity that helps focus on the body and current movements offer a physical focus on the meditation. They offer physical benefits as well as mental relaxation.
Mindful Eating promotes taking the time to slow down to enjoy food by using all the senses. This can encourage feelings of gratefulness, fullness and greater enjoyment of food.
Consider other stress management techniques and consider taking “digital device holidays,” immerse yourself in nature, go hiking, camping but be sure to unplug every now and then. Take off your watch, step counter, turn off your phone, TV, computer, and everything else that involves electronics. Set a goal to unplug a few times a week or month.
Author: Dan Remley, MSPH, PhD, Field Specialist, OSU Extension
Reviewer: Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension
The term Nature Deficit Disorder was coined by author Richard Louv in his book “Last Child in the Woods” to describe the phenomena of children and youth becoming disconnected from nature. Adults can certainly suffer from nature deficit disorder, but chances are, most adults spent more time outside as children than our kids do today. Research is linking nature deficit with some disturbing child outcomes, such as increases in obesity, attention disorders and depression as well as diminished use of one’s senses.
Some of the reasons for this disconnect with nature in recent decades include urbanization and disappearing green spaces, spending more time indoors, and increased use of technology and electronic communications. These trends contribute to a devaluing of independent play and what health experts are calling the “epidemic of inactivity.” The time kids spend outdoors is increasingly spent in structured play or organized sports, instead of ‘playing in nature.’ Unstructured play in nature allows for developing problem-solving, creativity and emotional development, according Dr. Stephen Kellert of Yale University. In his book “Building for Life: Designing and Understanding Human-Nature Connection,” Kellert urges community leaders and urban designers to consider green space and creating opportunities for children to have positive interactions with nature on a daily basis.
We can reverse this nature deficit disorder for ourselves and our children. Connecting with nature can have physical, mental and social health benefits for adults and children alike. Research results found that spending time in nature can help prevent cancer cell development, strengthen the immune system and aid in stress reduction. The Children and Nature Network is dedicated to connecting children, families and communities to nature through innovative ideas, evidence-based resources, and collaborative efforts. The Children and Nature Network’s Toolkits offer these ideas to get your family connected:
Nature is everywhere. You can find nature by planting seeds in a pot on the front porch or sketching a tree as well as by venturing into a wild preserve. Be prepared. In order to get the most from your time outdoors, bring along snacks, water, sunscreen, and even a change of clothes in case your kids get wet or cold. Embrace the elements. Dress for the weather, stomp in a puddle, enjoy a rainy or snowy walk in the park. Model curiosity. If you see plants or animals or holes or nests you can’t identify, show your curiosity. Kids have a natural sense of wonder and this can lead to some awesome discoveries. You can look things up together when you get home. Bring friends. Your family can bond in the company of other families; in fact, you might have even more fun! Create stories. At the end of the day, have each family member talk about their favorite part of the time spent outdoors. These will become part of your family lore. You can revisit those places and support the wonderful connections you’ve built together outdoors in nature.
Make it a goal to spend an hour outside each week, connecting with nature and with others. See this PBS article for more ideas on how to help your kids get plugged into nature. You can also check out your local parks for nature education programs. Richard Louv offers a Resource Guide full of ideas for connecting with nature.
Get outside. Get connected. Get into nature.
WRITTEN BY: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County
REVIEWED BY: Candace Heer, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Morrow County
PHOTO CREDITS:
Photo taken and edited by Shannon Carter; original idea for text on picture taken from popular press
This time of year is always magical from a gardening perspective. Perennials and bulbs are blooming, greenhouses are open and neighbors are planting their annuals. Nothing brings us out of our winter blahs faster than the scent of hyacinths and lilacs or the beauty of daffodils and tulips. Did you know that flowers serve more than just an aesthetic purpose? They also can improve our overall well-being.
Planting or keeping flowers around the home and in the workplace greatly reduces a person’s stress levels. Natural aesthetic beauty is soothing to people, and planting ornamental flowers around the home environment is an excellent way to lower levels of stress and anxiety. People who keep flowers in and around their home feel happier, less stressed, and more relaxed. As a result of the positive energy they derive from the environment, the chances of suffering from stress-related depression are decreased as well. Overall, adding flowers to your home or work environment reduces your perceived stress levels and makes you feel more relaxed, secure, and happy. Flowers can help you achieve a more optimistic outlook on your life; bringing you both pleasing visual stimulation and an increase in your perceived happiness.
Having plants, going for a walk in the park, or even looking at a landscape poster can produce psychological benefits, reduce stress, and improve concentration. Flowers cut from the garden add a pop of color to the living areas in the home. Bringing potted plants into your work space helps improve productivity, as well as an increase in creativity and job satisfaction.
Don’t have a green thumb, struggling with some plants, or just beginning to plant? Want some creative tips for new projects? The National Gardening Association has tons of information to help you out. Allow the outdoors to bring out your natural beauty. Behold the powers of flowers!
Written by: Melissa Welker M.Ed., B.S., Family and Consumer Sciences Extension Educator, Ohio State University Extension, Fulton County, Maumee Valley EERA, welker.87@osu.edu
Reviewed by: Donna Green, Family & Consumer Sciences Educator, Ohio State University Extension, Erie County, Erie Basin EERA, green.308@osu.edu
Live Healthy Live Well 