Simple outdoor activities help children and adults get exercise while spending quality time together.
Photo Source: UF/IFAS
When you look at your children, do you see a picture of a healthy, active child? The United States Pentagon just released a report stating “77% of young Americans would not qualify for military service without a waiver due to being overweight, using drugs, or having mental and physical health problems.” Even worse, this is a 6% increase from the previous study. No matter the wish of a parent or youth as to their desire for military service, this study paints a disturbing picture of the health of our youth in the United States. Where have things gone wrong and what could be some simple corrective actions?
Exercise is a word many people dislike. But reframing the chosen exercise activity as a family outing, such as a daily debriefing walk to discuss the day’s events or an indoor activity such as a basic yoga class at a local gym or via video at home, can be a fun, purposeful way to incorporate physical activity without it seeming like “exercise.” The point is to increase the activity level of not just the youth but also the parent or guardian.
Replacing sugar sweetened beverages with water or fruit-infused water is an easy way to decrease excessive caloric intake and provide better hydration. Water is a basic need of the body and performs many roles from joint health and nutrient delivery to cells to regulating body temperature and proper organ functions.
Johns Hopkins Center for a Livable Future research indicates that persons who frequently prepare meals at home eat healthier. Eating more fruits and vegetable with attention to healthier preparation methods can lead to better health outcomes over time.
It’s time to paint a new picture with you as the role model. Slowly adjusting to the adoption of a healthier lifestyle can take time. Speak openly with the youth in your life and let them help to decide the changes they feel they can make. Place this in writing using SMART goals that are specific, measurable, achievable, relevant and time bound. Revisit these goals and adjust them as needed. The reward over time could be a picture of health.
Did you know a heart-healthy diet is a brain-healthy diet? A diet full of fruits, vegetables, whole grains, lean protein, low-fat dairy, and foods rich in omega-3 fatty acids and antioxidants is not only great for reducing the risk for heart disease and diabetes, but also for boosting brain function. According to the National Institutes of Health (NIH), research has shown that people who follow a Mediterranean diet have a lower risk of developing dementia. A Mediterranean diet focuses on all the good food mentioned above and limits foods with added sugars, fewer portions of meat, and carbohydrates compared to a standard American diet.
Foods high in sugar and unhealthy fats slow down our brain function often causing us to be tired or feel sluggish. Eating these types of foods long-term may lead to lower cognitive function as well as increase the risk for diabetes and heart disease.
A diet rich in fruits and vegetables boosts brain function.
Photo credit: UF/IFAS Photo by Lyon Duong
Physical activity is very critical for positive brain health. Research has shown that regular physical activity is beneficial for the brain because it may increase glucose metabolism, using glucose for fuel quickly, which could reduce the risk for cognitive disorders as you age. This is one reason it is important to strive for 150 minutes of moderate-intensity exercise each week. Brisk walking is an example of moderate-intensity exercise, and it is generally cost-effective or free and does not require special equipment. So, while you may be walking to get ready for a vacation or an event, you are not only getting into physical shape but also boosting your cognitive function at the same time!
There are other ways besides diet and exercise that you can help boost your cognition. You may engage in activities such as sewing, quilting, reading, playing games, and socializing. These are great ways to challenge our brains while also having fun. Maybe you just learned someone you know is expecting a baby, so if you enjoy making blankets, make one for that person; maybe the local community center holds game nights – take a friend and go play some games! Try learning something new – if you enjoy dancing, try picking up a new style of dance or if you enjoy cooking, try different recipes or techniques in the kitchen. Trying something new can be fun and rewarding.
Managing stress is important when we think about our brain health. It is easy to get caught up in the stressors of daily life and if we do not have effective ways to manage this stress, it can take a toll on cognitive function. Taking a short walk, listening to music, reading a book, and talking with a friend can help manage stress. Engaging in meditation, prayer, or yoga can also help manage or reduce stress. It is important to take deep breaths and relax throughout the day so you can regain focus and tackle the issue(s) at hand. Stress is inevitable, so finding ways to manage or reduce the effects of stress on you can be beneficial to overall cognitive health.
Reading can boost your cognition AND help you manage stress.
Photo credit: UF/IFAS Photo by Tyler Jones
Keeping our brains healthy is a life-long task. It is never too late to start working on our cognitive health. The brain is continually changing every day so add in healthy foods, exercise, and activities to help grow your brain positively or beneficially. It is important to find ways to manage stress that work for you; this helps with decision-making, problem-solving, and overall cognitive function. Take brain breaks throughout your day to de-stress and recharge.
Protect your family and yourself against the flu with the flu vaccine and diligent personal hygiene. Photo credit: Melanie Taylor, UF/IFAS Extension.
The 2022 flu season is running at full speed and many of us will be spending more time inside due to colder temperatures, traveling, and gathering throughout the holiday season, which means we have a much better chance of coming in contact with people who may have the flu.
The flu is a contagious respiratory illness caused by influenza viruses that infect the nose, throat, and lungs. Flu viruses cause illness, hospital stays, and deaths in the U.S. each year. The flu can vary from mild to severe, so be sure to protect you and your family appropriately. Along with being vaccinated, other ways to avoid the flu include staying away from people who are sick, covering your coughs and sneezes by coughing and sneezing into your elbows, not your hands, washing your hands often with soap and water, and not touching your eyes, nose, and mouth.
Be Aware of Flu Symptoms:
Fever or feeling feverish/chills
Cough
Sore throat
Runny or stuffy nose
Muscle or body aches
Headaches
Tiredness
Some people may have vomiting and diarrhea, though this is more common in children than adults.
It’s important to note that not everyone with flu will have a fever.
Let’s Talk Facts About the Flu Vaccine:
It can keep you from getting sick with flu.
It can reduce the severity of illness in people who get vaccinated but still get sick.
It can reduce the risk of flu-related hospitalization.
It is an important preventive tool for people with certain chronic health conditions.
During pregnancy, the flu vaccine can help protect pregnant women from the flu during and after pregnancy and helps protect their infants from flu in their first few months of life.
It can be lifesaving to children.
Getting yourself vaccinated may also protect people around you, including those who are more vulnerable to serious flu illness, like babies and young children, senior adults, and persons with certain chronic health conditions.
It’s important to note it takes two weeks for the vaccine to become fully effective.
Only about 50% of Americans get an annual flu shot. There are so many more people that could prevent hospitalizations, severe flu illness, and even flu deaths if they would get vaccinated. The science is strong and the flu vaccine has been available to the public since 1945 after the U.S. government researched its safety and efficacy on the U.S. military. The flu vaccine is highly recommended by doctors for children, adults, and senior adults. If you have a chronic health condition, it is even more important for you to get your flu vaccine and protect yourself and your family from flu exposure. Let’s all consider getting the flu vaccine in 2022 and 2023 to prevent severe illness, save lives, and to have a happy, healthy New Year.
Trees help to clean the air and provide a relaxing setting to reduce stress. Photo credit: Anitra Mayhann
Do you know how vital trees really are? Trees conserve soil and water and clean the air. Research has shown that there are both mental and physical health benefits from forests. Trees provide us with oxygen through photosynthesis. Not to mention, think of the beauty they add to an area. Florida has celebrated Arbor Day for many years, since 1886 to be exact. It is the third Friday in January, whereas the National Arbor Day is the last Friday in April.
We can improve our health just by spending time outside in nature. Forests and trees can boost our immune system, reduce stress, increase our ability to sleep as well as boost energy levels while improving mood and helping us to focus. Studies in health care show a link between nature and health. Plants put off airborne chemicals called phytoncides to repel insects. The antifungal and antibacterial qualities that are put off in this process help us as we breathe them in by increasing our white blood cell count.
It is important that we remove ourselves occasionally from our office or home to explore green spaces to take a mental break. That might mean a walk in the forest, gardening, exercising, or resting and meditating to unplug from our fast-paced busy life. Many doctors encourage and incorporate this type of therapy for wellness for their patients and for children diagnosed with attention deficit disorder.
There are many ways to celebrate trees. They are a great gift for birthdays, holidays, or anniversaries. You might also consider planting a tree in honor of a family member who has passed on or to remember a beloved pet. This year, give a gift that gives back as well as be encouraged to celebrate Florida’s Arbor Day on January 21st, 2022.
Many holidays celebrate something we remember, but Arbor Day is a way to celebrate hope for the future by planting a tree to support a healthy community. I encourage you to check with your local government offices, Forrester, or Extension office to see if there are any special celebrations planned that you could join or plan your own activity to honor trees as a resource and how they impact your environment.
Photo Source: Auburn University IHSA Equestrian Team
Claire Reach is the UF/IFAS 4-H & Family and Consumer Sciences (FCS) Agent in Calhoun County, Florida. For 4-H, she specializes in animal handling, animal safety, and animal sciences. For FCS, she mainly specializes in food safety and healthy living, but has found a new opportunity to work with First Time Homebuyers and the State Housing Initiative Partnership Program (SHIP) in the county.
Claire grew up in Alabama, splitting her time between Birmingham and her family’s farm, L & L Angus Farm, in Auburn. The family farm is Claire’s driving force behind the passion that she has for agriculture, which is a large part of the work she is doing in Extension.
These pictures are of my family on the farm in Auburn, AL. Photo Source: Dave Davis.
Peep some of the cows in the background. Photo Source: Elise Reach.
With a family background in Ag, she decided to study Animal Science-Production Management at Auburn University in Auburn, Alabama. While completing her undergraduate degree, Claire competed for Auburn University’s Intercollegiate Horse Show Association, worked at Auburn University’s College of Veterinary Medicine in a research barn, and continued to work on the family farm. She graduated in May of 2019 with her Bachelor of Science and a minor in Agricultural Business.
Several home cooking/canning classes offered in 2021. Strawberry jam, chicken, pepper jelly, salsa, and mozzarella cheese have been made! Photo Source: Claire Reach UF/IFAS.
The Calhoun County 4-H Horse Club recently started up! (The 2 horses on the right side of the image also belong to me.) Photo Source: Dave Davis.
Shortly after graduation, she moved to Florida to work for Deseret Cattle and Timber as a Heavy Machinery Operator, but soon realized that her passion was Extension. The position in Calhoun County became available and she jumped at the opportunity to apply for it. Having just started in May 2021, Claire has not been with UF/IFAS Extension long, but she cannot wait to see what the future holds for her county. Claire says that she aspires for the Calhoun County FCS Program to be the area’s leading program for adults in practical home practices, whether that be home canning or healthy eating, and healthy living. All the programs that she offers, whether it be 4-H or FCS, follow the same motto: ‘learn by doing’. This drives the experience of each program, allowing participants to fully understand a concept or ask questions when they do not.
These are the “goodest” dogs of all time! Evie (Chocolate Lab), Diesel (Black and White Mutt), and Hank (Bassett Hound-laying down) Peep the chickens, turkeys, cat, and horses in the back ground! Photo Source: Claire Reach UF/IFAS.
This is Chick! For a mare, she’s pretty special. We have a great bond and she trusts me to do just about anything with her (i.e. shoot a gun off of, rope cattle, stand on, lay on, or let little kids ride) Photo Source: Tanner Mayo.
When Claire is not at work, she says there is always more work to be done at home. Living on a functioning livestock operation, she has several animals, including: chickens (about 50 at the moment), 5 guineas, 4 turkeys, 2 cats, 4 dogs, and 3 horses. She hopes to be able to add cattle to the ever-growing “funny farm” soon! It isn’t always about work, though. In her spare time, Claire enjoys spending time with family, riding her horses, long walks with the dogs, dirt road riding, and paddle boarding at the beach!
