Feeds:
Posts
Comments

Posts Tagged ‘Wellness’

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

Sources:

http://www.apa.org/monitor/2017/10/cover-sleep.aspx

https://healthfinder.gov/healthtopics/population/men/mental-health-and-relationships/get-enough-sleep#the-basics_2

https://www.health.harvard.edu/staying-healthy/ask-the-doctor-right-amount-of-sleep

Advertisements

Read Full Post »

How did you start your day? I started mine with a visit to the dermatologist. Several months ago (you must plan at least 2-4 months in advance to see a specialist), I decided since it had been 10+ years since my first and only one, I should get an overall skin check. I called the doctor’s office. Since my insurance had changed, I had to verify the doctor was an approved provider. Sure enough he was, so long as the office bills the visit a certain way. As if trying to find a day and time that worked for the visit wasn’t hard enough, I also had to figure out how the office bills! I persisted and was able to confirm that they bill the way the insurance requires. At last, my visit was set! calendar-1763587_1280

You may be wondering why I decided I should go to the dermatologist. I admit, I have a few spots that were of slight concern, but I mainly wanted to get a complete skin check to make sure there were no suspicious areas. My grandpa and my dad both had pre-cancerous and cancerous lesions removed from the ears and the nose. I have always enjoyed being outside and I have not always been diligent about wearing sunscreen or protective clothing. I also have lots of small moles. These all put me at an increased risk for skin cancer.

Well, after meeting the new-to-me doctor, and getting my skin check, I am happy to report that I have no areas of concern. He did point out a few areas for me to be aware and to note if they start to change in color, size or shape. Overall, he confirmed what I already know. I have some spots that are most likely a combination of sun exposure and time. I need to wear sunscreen and protective clothing whenever I go outside. When I am near water, which I am as much as possible in the summer, reflective rays from the sun hit the water and bounce back up, increasing my sun exposure. I had not given much thought to this in the past, but I will definitely pay attention to it now. Overall, the visit was pleasant, informative and reassuring.sun

If you are someone who dreads going to the doctor for any reason, you may want to reconsider. According to the Centers for Disease Control (CDC), regular health exams and tests can help find problems before they start. They can also catch issues earlier when they are easier to treat. The National Institute for Health (NIH) provides a list of screenings based on your age and gender. The list tells you what kinds of tests or exams you should have and how often. You should work with your physician(s) to decide how often you need to schedule a visit.

I know that after my experience, I will not wait 10+ years before I schedule my next appointment. I am relieved that I have no areas of concern right now. I feel empowered to take steps to care for my skin and to try to prevent further damage. I know which areas that I especially need to watch. So, if you have been putting off making an appointment for a routine visit, call your doctor’s office today. It may take several months before you can be seen.

Written by: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County.

Reviewed by: Shannon Carter, Family and Consumer Sciences Educator, Ohio State University Extension, Fairfield County.

Sources:

cdc.gov/cancer/skin/

 

medlineplus.gov/ency/article/002125.htm

References:

Centers for Disease Control and Prevention. (November 13, 2017). Skin Cancer, cdc.gov

 

U.S. Department of Health and Human Services, National Institutes of Health. (February 6, 2018). Physical exam frequency. . U.S. National Library of Medicine, medline.gov

Photo Credit:

https://pixabay.com/en/calendar-date-month-day-week-1763587/

https://pixabay.com/en/sun-sunbeam-sky-clouds-light-1651316/

(more…)

Read Full Post »

chaos2We all experience chaos in our lives, some of us more so than others.  Examples include the car breaking down, refrigerator going on the fritz, accidently overdrawing your checking account, and receiving unexpected visitors.  The list goes on.

However, for the past five weeks I have been experiencing an abnormal amount of disorder in my life.  I sold my home six months ago and bought a new home a few months later.  I moved in right when the holidays were starting (moving + holiday stress), and had just started getting situated when the extreme cold weather moved in.  Just normal Ohio January weather, right?

Well, let’s just say that sometimes Mother Nature can be very vindictive.  It started with a water pipe bursting above my ceiling.  Water was running down the walls of my home onto my furniture, carpeting, and personal effects.  Then problems with the furnace and refrigerator followed.  Those issues led to almost daily phone calls and emails to resolve damage issues, and ultimately having to take lots of vacation time to get those problems resolved (or close to being resolved).

Situations that disrupt our lives – even positive occasions – can be stressful.  The major constant distressing factors in our lives include:

  • Death of a loved one
  • Birth of a child
  • New job and loss of a job
  • Marriage and divorce
  • Major illness and caring for a sick family member
  • Moving

So how do we get through those times when it keeps raining, so to speak, and just won’t quit?

During this chaotic time my back seized up on me (stress related) and I was told to “keep moving.”  I also coped by getting a few back massages and did some “Yoga for Your Back.”   Prayer, remembering to breath in and out, exercise, and talking with others helped.

But what is really helping me get through this more-than-usual chaotic time is living one moment at a time, one hour at a time, and one day at a time.  You and I know that sometimes that is all we are able to do.

Written by:  Candace J. Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County

Reviewed by:  Donna Green, Family and Consumer Sciences Educator, Ohio State University Extension, Erie County

Resources:

References:

 

Read Full Post »

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

 

Read Full Post »

all-is-wellWhat comes to mind when you hear the terms well or wellness? For most people, these words bring thoughts of physical health. Some of you will think about mental health. Most people, when given time, realize that there is more to being well than just physical and mental health. Some may even be able to name several areas of wellness. Many people may not realize that there are actually eight dimensions of wellness, though.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), the eight dimensions of wellness are:

  1. Emotional—Coping effectively with life and creating satisfying relationships
  2. Environmental—Good health by occupying pleasant, stimulating environments that support well-being
  3. Financial—Satisfaction with current and future financial situations
  4. Intellectual—Recognizing creative abilities and finding ways to expand knowledge and skills
  5. Occupational—Personal satisfaction and enrichment from one’s work
  6. Physical—Recognizing the need for physical activity, healthy foods, and sleep
  7. Social—Developing a sense of connection, belonging, and a well-developed support system
  8. Spiritual—Expanding a sense of purpose and meaning in life

Print

For about a month, I have been participating in a program offered through my employer/health insurance to help increase my emotional well-being. There are up to five areas that anyone who participates can choose to complete. Each area has suggestions for things you can do. For example, one challenge is to find. Some things listed include: going to the library to check out a book or DVD, attending a live event or stopping by a new coffee shop. It is fun trying to complete each challenge. It also helps remind me that even on those hectic days, I need to take some time to take care of myself.

There are small and simple things you can do to help become more well in each area. Here are some examples:

  • Emotional—unplug from phone, social media and your computer for 10 minutes each day, light your favorite candle and make time for friends and family
  • Environmental—keep your office and home clean and organized, find a favorite place or spot to visit and get involved in cleaning up your community or neighborhood
  • Financial—shop at thrift stores, limit unnecessary spending and develop a budget
  • Intellectual—read for pleasure, choose creative hobbies and participate in local/community events
  • Occupational—attend conferences to stay current in your profession and explore opportunities for growth and advancement
  • Physical—participate in regular exercise/physical activity that you enjoy, eat balanced, nutritious meals and snacks and get adequate sleep
  • Social—be genuine with others, join a club or organization and use good communication skills
  • Spiritual—volunteer, pray, meditate or find a quiet place for self-reflection

You may be wondering how well you really are. Take this assessment to get a better idea. After completing it, you can figure out which areas you need to work on and in which ones you are already strong. Click here for additional information and resources on how to strengthen your dimensions of wellness.

Author:  Misty Harmon, Ohio State University Extension, Family and Consumer Sciences Educator, Perry County

Reviewer:  Michelle Treber, Ohio State University Extension, Family and Consumer Sciences, Pickaway County

References:

Substance Abuse and Mental Health Services Administration (2016). The Eight Dimensions of Wellness. Available at https://www.samhsa.gov/wellness-initiative/eight-dimensions-wellness

http://umatter.princeton.edu/sites/umatter/files/media/wellness-self-assessment.pdf

Roddick, M. (2016). The 8 Dimensions of Wellness:  Where Do You Fit In? Available at https://www.goodtherapy.org/blog/8-dimensions-of-wellness-where-do-you-fit-in-0527164

Read Full Post »

watch.png

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

References:

Heer, C. & Rini, J. (2016). OSU Factsheet HYG 5242 “Stress Coping Methods” found at http://ohioline.osu.edu/factsheet/hyg-5242

Levine, R.V., Lynch, K., Miyake, K. et al. J Behav Med (1989) 12: 509. doi:10.1007/BF00844822

Powers-Barker, P. (2016).  OSU Factsheet HYG-5243-0 “Introduction to Mindfulness” found at http://ohioline.osu.edu/factsheet/hyg-5243-0 

Read Full Post »

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

Read Full Post »

Older Posts »