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Posts Tagged ‘Wellness’

It’s Tick Season; Be Tick Aware

Posted in Healthy People, tagged , , , , , on May 17, 2023| Leave a Comment »

Longer days and warmer weather have many of us outside, in the garden, on trails and enjoying all that Spring and Summer have to offer. Remember tick exposure may occur year around, yet ticks are most active during warmer months. Outdoor enthusiasts and pet owners be cautious.   Ticks and the disease they carry are on the rise in Ohio. This year is predicted to be a heavy tick season.  The factors that contribute to these growing numbers are tick range expansion and the increase of wildlife living near people. Here are some tips to keep you and your family safe this tick season.

Know before you go outdoors:

  • Know where to expect ticks- they live in grassy, brushy, or wooded areas or on animals. Walking your dog, camping, gardening or outdoors exposes you to ticks.
  • Wear light colored clothing, long sleeve shirts with pants tucked into socks.
  • Apply a tick repellent according to the directions.
  • Purchase clothing and footwear treated with tick repellent.
  • Protect pets with a tick repellent recommended by your veterinarian.
  • Keep dogs on a leash and avoid grassy areas.

After you come indoors:

  • Check clothing for ticks. Ticks can be carried into the house on clothing. Wash clothes and dry on high heat to destroy ticks.
  • Examine your gear and pets.
  • Check your body for ticks upon return.  Use a handheld mirror to view all parts of your body.  Check all areas especially under the arms, in and around the ears, inside belly button and the back of knees, in and around the hair, inside of legs and around the waist. 
  • Examine your animals for ticks. Especially around the ears, tail, back legs, between toes, eyelids, under the collar and under the front legs.

Create a tick-safe zone in your yard:

  • Remove leaf litter.
  • Clear tall grass and brush around the house and lawns.
  • Place a 3-foot barrier of woods chips or gravel between lawns and wooded areas.
  • Mow the lawn frequently.
  • Keep playground equipment, decks, and patios away from trees.
  • Remove old furniture, mattresses or trash from the yard that give ticks a place to hide.
  • Do frequent tick checks of your body while outside and do a thorough inspection at shower time.
  • Protect your pets with an anti-tick product recommended by a veterinarian.
  • Keep dogs on a leash and avoid allowing them into weedy areas.

If you find a tick attached:

  • Do not crush or puncture.
  • Grasp tick as close to skin as able using pointy tweezers and pull straight up and out with steady pressure.
  • Wash the tick site, hands and tweezers with warm water and soap.
  • Place the tick in a container with rubbing alcohol or hand sanitizer.  Record the day the tick was attached to skin.
  • If you develop flu-like symptoms, rash, or anything unusual, contact your physician for follow up treatment. Bring the tick specimen with you to your appointment.

Have a safe summer and be tick smart.  Follow these guidelines to protect you and your family.

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:

Tickborne Diseases in Ohio | Ohio Department of Health

Ticks in Ohio | Ohio Department of Natural Resources (ohiodnr.gov)

Ticks and Tick-Borne Diseases | Ohioline (osu.edu)Ticks | Ticks | CDC

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Load Up on Vitamin N(ature) this Spring

Posted in Healthy People, Uncategorized, tagged , , , , , , , , , , on March 24, 2023| 4 Comments »

Sharp-lobed Hepatica blooming, a spring wildflower

Monday, March 20th marked the first official day of Spring. Now is the perfect time to get outside and commit to increasing your daily dose of Vitamin N(ature). Why should you go outside? The health and wellness benefits of being outdoors are numerous. If you want to dive deep into these benefits, read Florence William’s book, The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative. For now, you might want to watch her short video, What Happens When You Spend 5 minutes in Nature? Her advice: “Go outside. Go often. Bring friends. Breathe.”

Need ideas of things to do to increase your Vitamin N? Here are four activities to try outside this spring:

1. Search for spring wildflowers, also referred to as spring ephemerals. These early bloomers have been blooming for weeks and are a welcome sight year after year. Want to learn more about wildflowers? Visit the Ohio Department of Natural Resources Wildflower website to find the Spring Wildflowers of Ohio field guide, weekly wildflower bloom reports, videos, a wildflower checklist, and featured locations throughout the state.

2. Watch the stars, planets, and moon. Visit What’s Up: Skywatching Tips from NASA, an educational website with monthly highlights, daily skywatching guides, night sky news, and other educational resources about our galactic neighborhood. Have you ever seen the International Space Station in the night sky? You can enter your location on NASA’s Spot the Station website and get a calendar of sighting opportunities in your community.

Male Red-winged Blackbird singing

3. Look and listen for migrating birds to return to your yard and community. Have you noticed the return of the chatty Red-winged Blackbirds? They are often one of the first migrants of the season. The male birds, with their black body and yellow and red shoulder patches, returns to their nesting grounds before the dark brown, streaked females. Be on the lookout for migrating waterfowl, hummingbirds, and warblers. To learn about birds, visit All About Birds and eBird, two websites maintained by the Cornell Lab of Ornithology. These websites provide enormous amounts of information about different bird species, their migration patterns, their songs and calls, their behavior, and identification information.

4. Walk, stroll, or ride on the 1,523 miles of bike trails in the Buckeye State. To learn about the different trails and find a trail near you, visit the Ohio Bikeways website hosted by the Ohio Department of Transportation. This site features trail safety tips, a bikeways brochure, and a downloadable map.

Seedlings growing in an egg carton.

If you or someone you love has limited mobility or a difficult time getting outside, consider bringing nature indoors. Sowing seeds indoors is a fun and educational Spring activity. Using a cardboard egg carton is an easy, economical, and environmentally friendly way to plant your seeds.

Every day is an opportunity to get outside and get a healthy dose of Vitamin N. Even better, get outdoors and bring others with you. Be sure to get out and enjoy all that nature has to offer this Spring!

Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60.osu.edu     

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

Sources:

Louv, R. (2016). Vitamin N: The essential guide to a nature-rich life. Algonquin Books.

Stanton, L. M. (n.d.) Nature matters. OSU Extension, Warren County.  go.osu.edu/nature-matters

Stanton, L. M. (2021, April 19). Get out! Celebrate nature on Earth Day and every day. Live Healthy Live Well.  https://livehealthyosu.com/2021/04/19/get-out-celebrate-nature-on-earth-day-and-every-day

Stanton, L. M. (2022, May 2). How’s your environmental wellness? Live Healthy Live Well. https://livehealthyosu.com/2022/05/02/hows-your-environmental-wellness

Tedrow, S. (2022, March 8). Selecting and starting seeds. OSU Extension, Wayne County. https://wayne.osu.edu/news/selecting-and-starting-seeds

Williams, F. (2018). The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative. W.W. Norton.

Williams, F. (n.d.). The Nature Fix: What Happens When You Spend Just 5 Minutes in Nature? https://www.youtube.com/watch?v=iwQkTuhId-o

Photo Credit: All photos from AdobeStock.

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Ignore or Explore? Should I Be Concerned About My Child’s Stuttering?

Posted in Healthy People, Healthy Relationships, tagged , , on March 16, 2023| Leave a Comment »

When working in the field of early childhood you get many questions from parents regarding child development. I can’t tell you how many times a parent has asked me a question that began with the words “is it normal”. Generally, the answer is “yes”, followed by an explanation of how all children develop at their own pace. However, it is also important to recognize that early intervention, when needed, will lead to better outcomes and may have lasting implications. This is especially true with speech issues, including stuttering.

adult smiling at child
The most important lessons are learnt with love

Stuttering is a speech problem where the normal flow of speech is disrupted. Stuttering is a form of dysfluency and according to Johns Hopkins Medicine, there are several types of stuttering. 

  • Developmental stuttering. This is the most common type of stuttering in children. It usually happens when a child is between ages 2 and 5. It may happen when a child’s speech and language development lags behind what he or she needs or wants to say.
  • Neurogenic stuttering. Neurogenic stuttering may happen after a stroke or brain injury. It happens when there are signal problems between the brain and nerves and muscles involved in speech.
  • Psychogenic stuttering. Psychogenic stuttering is not common. It may happen after emotional trauma.

Many children (about 5%) experience disfluency between the ages 2 ½ and 5. It is during this time their vocabulary is growing rapidly and they are starting to put words together to form sentences. While most disfluency resolves on its own, some children may need additional support.

Although the exact cause is unknown, Craig Coleman, CCC-SLP, BRS-FD suggests the following may be risk factors associated with stuttering.

  • Family history is the biggest predictor of whether a child is likely to stutter.
  • Gender. Young boys are twice as likely as young girls to stutter, and elementary school-age boys are 3 to 4 times more likely to stutter than girls.
  • Age of onset. Children that start having difficulties at age 4 are more likely to have a persistent stutter than those who begin stuttering at a younger age.
  • Co-existing speech and/or language disorders increase the likelihood a child may stutter.

Children stutter in different ways so Katrina Zeit Purcell, MHA, MA, CCC-SLP of Cincinnati Children’s Hospital, recommends your child be evaluated by a speech-language pathologist who specializes in stuttering if you have a concern about your child’s speech, if they struggle during talking, if they avoid situations in which he or she will have to talk if they express concerns about their speech or avoids saying certain words.

As with most childhood issues, early intervention may lead to better outcomes. The Stuttering Foundation offers free resources, services, and support. Learn more by visiting https://www.stutteringhelp.org/.

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

Reviewed by: Roseanne Scammahorn, Family and Consumer Sciences Educator, Ohio State University Extension Darke County.

Sources:

Coleman, C., (2016). Stuttering in Toddlers & Preschoolers: What’s Typical, What’s Not?, Retrieved from https://www.healthychildren.org/English/ages-stages/toddler/Pages/Stuttering-in-Toddlers-Preschoolers.aspx

John Hopkins Medicine, (2023). What is stuttering in children? Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/stuttering

The Stuttering Foundation, (ND). Home page. Retrieved from https://www.stutteringhelp.org/


Zeit Purcell, K., (2017). Stuttering in young kids: When to be concerned. Retrieved from https://blog.cincinnatichildrens.org/healthy-living/child-development-and-behavior/stuttering-in-young-kids-when-is-it-concerning/

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Simplify

Posted in Healthy People, tagged , , , , , on February 21, 2023| 1 Comment »

basket of fruit with mug

Several years ago, I decided to change my outlook on the new year and resolutions.  Instead of setting a new year resolution, I adopt a word of the year, which allows me to focus my energy on specific ways to be intentional in my life.

This year my word is simplify.  Wanting to create a peaceful space, makes life easier and less complicated. I have found already this year my focus has increased; relationships have improved, and stress has decreased.  Tips to simplify life include:

  • Use fewer words.  Keep your speech simple and honest.
  • Lessen screen time.
  • Decrease negative thoughts.  Focus on the positive of life.
  • Evaluate time commitments.
  • Take two minutes daily to write down all the things you are thankful for in your life.  Focus on them daily.
  • Plan meals.
  • Forgive someone.
  • Plan time to be active.
  • Declutter your home.  A podcast I follow recommends to start removing ten items daily from your home for a month.  These are items you do not use, wear, or are worn out.  I started this challenge a few weeks ago and have become obsessed!  Each day, I will take a drawer, closet, cabinet, and go though and find items I no longer use or need.  These items may be donated, recycled, or discarded.  It’s easy to find ten items to remove from home. My friends are now participating in this challenge of removing ten items from their homes daily.  They are sharing what they have removed and the excitement of reducing clutter and getting organized. This has created an energy to simplify our homes and get a jump on spring cleaning.

What would your word be for this year?  Choose a word that aligns with your intention and goals. Focus on a word that brings meaning to you.  By the way, I encourage you to take the challenge to remove 10 items from your home daily.  It is energizing!

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:

5 Ways to Simplify Your Life | Psychology Today

Cut the Stress, Simplify Your Life (webmd.com)

10 Ways to Simplify Your Life than Ever (linkedin.

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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.

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

Be Water Safe this Summer

Summer is upon us: trips to the pool, or lake, vacations to the beach, or water sports adventures. Family time at the pool or on the water can create lasting memories. But did you know that no matter how well someone can swim, no one is ever “drown-proof”?  According to the Centers for Disease Control…

by llhalladay

Just Paying Bills!  Want More Accounting for Your Money!

I am reminded of the challenges families face as we pay our monthly costs for living today. During the first week of every month, I go through the process of paying for regular fixed monthly expenses. Fixed expenses have a specific due date with an amount set by signing a contractual agreement such as rent/mortgage,…

by jenkins188

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. 

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Winter Wellness

Posted in Healthy People, Healthy Relationships, Mindfulness, tagged , , , , on January 17, 2023| Leave a Comment »

sunrise shining through trees with snow on the ground

Whether you love the wintertime for the beauty and possibilities that a fresh snowfall brings, or dread it for the cold temperatures and less daylight, it is important to give some thought to your wellness plan this winter. Here are some ideas to get you started:

  • Take time to be still. Learn to keep calm and be mindful in the present moment.
  • Do one thing at a time. Instead of trying to manage multiple tasks simultaneously all day long, give yourself the ‘brain break’ of doing just one task at a time. It’s harder than it sounds! During the writing of this article, I had to close my email, silence my phone and I still had 6 ‘distractions’ from my own thoughts that could have caused me to start working on multiple things. Instead, I made a note about each item to complete later.
  • Take a technology break. The constant notifications we get from all our electronic devices make it difficult to focus and be still.
  • Create something new! This could be a piece of art, a musical number, a new recipe. The act of creating can light up other parts of your brain that may be yearning for use.
  • Practice self-care. There is no substitute for eating healthy foods and getting enough sleep. Give your body what it needs.
  • Find ways to relax. Try meditation, yoga, massage, or take a walk in the woods.
  • Get outside. There is no substitute for natural light. If you work during the day, try to go for a walk during a break or lunch. Find a winter outdoor activity you enjoy like walking, hiking, tubing, ice skating or snowshoeing.
  • Invite the birds into your yard. Did you know that bird watching can help you feel more relaxed and happy? Providing bird seed and a heated water bath is sure to attract feather friends.
two birds at a bird feeder in the snow
  • Get moving. Physical activity works your muscles and expends energy. Exercise not only makes us stronger, it improves mood. Try a new type of indoor exercise like tai chi, pilates or line dancing.
  • Connect with others. It’s natural for some people to want to ‘hibernate’ during the winter. It’s important to connect with others. Make a date with a friend or family member.

For more ideas, check out these articles on finding joy in winter and beating the winter blues. Set a goal yourself this winter to be well. What is one small change you can make?

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

Reviewer: Christine Kendle, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Tuscarawas County, kendle.4@osu.edu

References:

Lobb, J. Opt Outside to Beat the Winter Blues. Live Healthy Live Well, The Ohio State University. 7 Jan 2021.

Powers-Barker, P. I Can’t Control the Winter Weather. Live Healthy Live Well, The Ohio State University. 24 Jan 2022.

Stanton, L. Wonder and Wander in Nature this Winter. Live Healthy Live Well, The Ohio State University. 30 Nov 2021.

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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/

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The Best Gift to Give Yourself This Holiday Season

Posted in Healthy Relationships, tagged , , , , , , on November 30, 2022| Leave a Comment »

The holiday season is a magical time of year, yet for many, the holidays bring stress, anxiety, conflict and even heartache.   Often stress starts at Thanksgiving and runs through the New Year.    Holiday triggers, can create internal and external forces influencing our mind and body, creating stress and anxiety during the holiday season.    Give yourself the gift of a stress-free holiday by being aware of common holiday triggers and learning ways to cope with holiday stress.

 Be aware of these common holiday triggers:

  • Increased expectations:  Choosing which family member’s gatherings to attend after years of unresolved conflict and finding ways to dodge the uncomfortable conversations at the holiday table is stressful.  We often feel pressured to meet the expectations of others.
  • Financial strain:  Wanting to create the perfect holiday experience comes with a price tag that affects our finances often into the New Year.
  • Time management concerns:  Balancing work, family, friends, and additional commitments is more challenging than ever this time of year!
  • Eating concerns:  For those with any kind of negative relationship with food the holiday focus on food is triggering. The food pushers who do not take no for an answer when offering food is overwhelming.  Eat mindfully, have a game plan and if necessary, remind your family that your eating habits are not up for discussion.

Ways to Cope with Holiday Stress:

  • Connect with those you trust and are comfortable with.  A support system is always important, especially this time of year.
  • Practice empathy and compassion for yourself and others. Give yourself grace when you need it, remember everyone has their own struggles.
  • Try not to set unrealistic expectations of yourself.  Establish boundaries and do not be afraid to say no.  Create a holiday spending plan.
  • Set a schedule for shopping, cooking and holiday activities.  Make a to-do list helps visualize and manage your time.
  • Continue healthy habits.  It is alright to indulge in some of the holiday treats,  remember to keep your physical health a priority.
  • Adopt one or two mindful exercise that work for you (deep breathing, visualization, stretching).

Be kind to yourself this holiday.  Practice self-compassion.  Spend time with your favorite people, books, hobbies, movies and say “no” to anything that does not make you happier.    Have a wonderful stress-free holiday!

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

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

References:

Holiday Depression Triggers What Causes Holiday Blues? (webmd.com)

10 Common Holiday Stresses and How to Cope With Them | Psychology Today

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Practicing Mindfulness in the Midst of Seasonal Chaos

Posted in Healthy People, Mindfulness, tagged , , , , , on November 21, 2022| Leave a Comment »

Woman cooking with a skillet, surrounded by thought bubbles including the phrases "Small bites", "Slow down:", "Remove distractions" and "Use your senses".

What exactly is mindfulness? The definition would include a description of being conscious and aware or fully aware of yourself in the present moment. Therefore, mindfulness can also be incorporated into mealtimes. As the holiday season has commenced and festivities surrounding food are plentiful, practicing mindful eating can help you get through the feasts, focusing more on how you feel rather than what you are eating.

Unlike typical diets, mindful eating focuses on the sensual awareness and experience of food rather than restricting or removing it. Practicing mindful eating is about becoming more aware of your eating habits and listening to signals the body provides, such as feelings of hunger, fullness, and satiety. When practicing, you consciously choose to be fully present with your meal—paying attention to the process of eating and how you feel in response, without judgment. Eating should be a pleasant experience, and meals should be enjoyed, especially during the holidays. Mindful eating encourages you to be fully engaged during mealtime, allowing the moment and food consumed to be savored and reducing the negative feelings associated with restricting or overeating.

While the chaotic holiday season can frequently lead to binge eating, overeating, and stress eating. However, if you allow yourself to be fully present at mealtimes, you will be more likely to appreciate the food on your plate, take more time to eat, and be more in tune with the body signaling its satiety. If you are interested in the practice, consider the following techniques gathered from research on mindful eating:

  • Eat slower – take more time to chew and take breaks between bites to evaluate your feelings and thoughts on the meal.
  • Eat away from distractions such as the television or other electronics – distractions can cause mindless eating. Removing them can aid in determining triggers and allow for reflection.
  • Become aware of your body’s hunger cues and let those guide your choices on when to begin and stop eating – our brains may not signal fullness for up to 20 minutes, so take time to determine your level of satisfaction before going back for seconds or dessert.
  • Use all your senses when eating – focus on the appearance, smell, and flavors of all foods you eat to appreciate the nourishment you are providing your body.

Besides promoting better enjoyment and appreciation for food, mindful eating has been proven to aid in weight management and provide various health benefits. Studies have also suggested positive outcomes for those with chronic disease and eating disorders, but practicing mindfulness is advantageous for everyone!

Trying anything new for the first time can be difficult. Mindful eating is a practice that requires patience and continuous training to develop, but there are resources available to help you progress. While beginning your practice of mindful eating to prepare for seasonal gatherings is an ideal starting point, you will likely develop long-lasting skills and habits that will benefit you long after the hectic holiday season ends.

Sources:

Cleveland Clinic. (2022). What is Mindful Eating? https://health.clevelandclinic.org/mindful-eating/

Mathieu, J. (2009). What Should You Know about Mindful and Intuitive Eating? Journal of the Academy of Nutrition and Dietetics. https://www.jandonline.org/article/S0002-8223(09)01699-X/fulltext

Nelson J. B. (2017). Mindful Eating: The Art of Presence While You Eat. Diabetes spectrum: a publication of the American Diabetes Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/#:~:text=Mindful%20eating%20(i.e.%2C%20paying%20attention,carbohydrates%2C%20fat%2C%20or%20protein.

Written by Kylee Tiziani, Bluffton University dietetic intern, with edits by Jennifer Little, Family and Consumer Sciences Educator, OSU Extension Hancock County

Reviewed by Susan Zies, Family and Consumer Sciences Educator, OSU Extension Wood County

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The Health Benefits of Keeping an Aquarium

Posted in Healthy People, Mindfulness, Uncategorized, tagged , , , on October 14, 2022| 1 Comment »

Picture of fish in Aquarium
Photo by Fahad AlAni on Pexels.com

Do you ever wonder why many doctors and dentists’ offices have an aquarium in their waiting areas? No, it’s not because doctors and dentists all happen to be hobbyists; it’s because there’s some evidence that aquariums have a calming effect and improve moods. Calm patients make easier patients, especially for a dentist! Aquariums have many potential health benefits including:

  • Improves mood
  • Reduces pain
  • Improves nutritional intake and body weight
  • Improves loneliness
  • Improves anxiety, relaxation and stress

One study found that increasing the amount and variety of fish in an aquarium was associated with greater reductions in heart rate, greater increases in self-reported mood, and higher interest. 

Aquariums can be expensive though depending on the type. They range from the inexpensive such as a simple bowl with goldfish to the most expensive option of a large saltwater aquarium with beautiful tropical fish, coral, and other sea creatures. There is also a brackish aquarium which contain fish and animals found in coastal rivers where there is mix of fresh and saltwater. Many pet stores can help you decide which might be the best option for you.

Depending on what you decide you will most likely need (besides the aquarium), lighting, a pump, a filter, a heating device (if tropical), rocks, gravel, and some cleaning equipment. If you go with saltwater, you will need a salt, a hydrometer, and possibly chemical testing equipment. Saltwater and brackish fish and sea creatures are also the most expensive and least hardy, but they are also colorful and interesting.

In any event, do some research if you think it might help you or your family become healthier!

Author: Dan Remley, MSPH, PhD. Associate Professor, Field Specialist, Food, Nutrition, and Wellness, Ohio State University Extension

Reviewed by: Susan Zies, Assistant Professor, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County

Sources

Cracknell, D., White, M. P., Pahl, S., Nichols, W. J., & Depledge, M. H. (2016). Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose–Response Effects in an Aquarium Setting. Environment and Behavior, 48(10), 1242–1269. https://doi.org/10.1177/0013916515597512

Clements H, Valentin S, Jenkins N, Rankin J, Baker JS, Gee N, Snellgrove D, Sloman K. The effects of interacting with fish in aquariums on human health and well-being: A systematic review. PLoS One. 2019 Jul 29;14(7):e0220524. doi: 10.1371/journal.pone.0220524. PMID: 31356652; PMCID: PMC6663029.

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