Diabetes Awareness

Nearly 40 million Americans currently live with diabetes and every year around 1.2 million more people are diagnosed with diabetes with roughly 1 out of 4 not even realizing they have it. Even more alarming, an estimated 97.6 million youth under the age of 18 are classified as having prediabetes. Discussing various aspects of the disease may provide insight into what diabetes is and how to lower your risk of getting it by living a healthier lifestyle.

Diabetes is diagnosed when higher than normal levels of glucose are circulating in the blood. Type 2 diabetes, the most common form of the disease, develops from the body’s inability to produce or use insulin correctly. On the other hand, Type 1 diabetes (previously known as insulin-dependent, juvenile, or childhood-onset) is caused by an autoimmune reaction, making it impossible for the body to create any insulin at all, according to the Center for Disease Control (CDC). 

Unlike Type 1 diabetes, Type 2 diabetes is preventable. Unfortunately, symptoms of Type 2 diabetes are often discreet, making it hard to diagnose the disease. The CDC recommends getting your blood sugar tested if you believe you are at risk for the disease. Those at higher risk typically fall under these categories:

• Overweight or obese
• 45 years or older
• Have a parent or sibling with Type 2 diabetes
• Physically active less than three times a week
• Had gestational diabetes or given birth to a baby that weighed more than nine pounds
• African American, Hispanic, American Indian, or Alaska Native

Managing eating habits and living a healthy lifestyle can both aid in the prevention of diabetes and help those currently diagnosed with the disease. Effective diabetes self-management includes healthy eating, regular exercise, weight management, tobacco cessation, monitoring blood glucose, medication adherence, and getting support. 

The Harvard School of Public Healthy recommends following these key steps when it comes to diabetes self-management and prevention:

• Control your weight - being overweight makes you 7 times more likely to develop diabetes than someone with a healthy weight.
• Get moving – stay physically active with at least 30 minutes of moderate exercise each day; working your muscles more often improves their ability to use insulin and absorb glucose. 
• Tune up your diet -
• Choose whole grains over highly processed carbohydrates.
• Skip the sugary drinks, and choose water, coffee, or tea instead.
• Choose good fats instead of bad fats, such as polyunsaturated fats found in liquid vegetable oils, nuts, and seeds.
• Limit red meat and avoid processed meat - choose nuts, whole grains, poultry, or fish instead.
• If you smoke, try to quit - smokers are 50% more likely to develop diabetes than nonsmokers.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Photo Credit: Prairie Lakes Healthcare System

October is Health Literacy Month

Health literacy is an essential skill that impacts nearly every aspect of our well-being. From understanding a doctor's instructions to navigating the healthcare system and making informed choices about treatment options, health literacy plays a crucial role in maintaining good health and managing illnesses. But what exactly is health literacy, and why is it so important?

Health literacy refers to the ability to obtain, process, and understand basic health information and services needed to make appropriate health decisions. It involves more than just reading medical brochures or following a prescription label; it encompasses the capacity to communicate, assess risks and benefits, and make informed choices about personal health and the health of others.

In simpler terms, it is about how well people can find, understand, and use health-related information to improve their own health and make educated decisions. Health literacy is not just about individuals, it also involves how well healthcare providers, systems, and organizations communicate information in a way that is understandable and accessible.

Health literacy is important because it directly affects the quality of healthcare outcomes. People with lower health literacy often struggle to navigate the healthcare system, understand medical instructions, and manage chronic conditions. This can lead to misdiagnosis, unnecessary hospitalizations, incorrect medication usage, and poor health outcomes. Health literacy matters because:

• Improved Communication with Healthcare Providers: Patients who are health literate are better equipped to understand medical instructions, ask the right questions, and communicate their concerns more effectively. This leads to better care and stronger doctor-patient relationships.
• Better Management of Chronic Diseases: Many chronic diseases, such as diabetes or hypertension, require careful self-management, including medication adherence, diet, and lifestyle changes. Health literacy enables patients to make informed choices that prevent complications and improve their quality of life.
• Informed Decision-Making: Health literacy empowers people to weigh the risks and benefits of different treatment options, allowing them to make choices that align with their values and preferences. This becomes particularly important when dealing with complex medical issues or when undergoing significant procedures.
• Prevention and Wellness: A person with high health literacy is more likely to engage in preventive health measures like vaccinations, regular screenings, and healthy lifestyle choices. This helps reduce the risk of disease and promotes overall well-being.
• Reduction of Healthcare Costs: When people understand how to manage their health, it leads to fewer emergency room visits and hospital admissions, lowering overall healthcare costs. Inadequate health literacy can result in preventable health issues and higher expenditures for both individuals and healthcare systems.

Health literacy is influenced by a variety of factors, including:

• Education Level: While education plays a role, even highly educated individuals can struggle with health literacy, especially when faced with complex medical jargon.
• Language and Culture: Non-native speakers or those from different cultural backgrounds may face additional barriers in understanding health-related information, particularly when healthcare providers fail to take these factors into account.
• Cognitive and Physical Abilities: Individuals with disabilities, learning difficulties, or mental health conditions may encounter more obstacles when accessing and interpreting health information.
• Healthcare System Complexity: The more complex the healthcare system is, the harder it is for people to navigate. Administrative barriers, complicated insurance rules, and medical terminology can hinder comprehension.

While health literacy is a challenge, there are many ways to improve it. Healthcare providers should aim to communicate in clear, easy-to-understand language. Using everyday words instead of medical jargon can help patients understand their conditions and treatment options. They should also provide clear and comprehensive health educational materials, including visual aids and interactive tools, which can enhance understanding. 

Healthcare providers should aim to create a supportive environment where patients feel comfortable asking questions and seeking clarification is key. Lastly, health literacy programs in schools, community centers, and workplaces can equip individuals with the skills they need to manage their health. These programs often focus on teaching people how to access and evaluate reliable health information.

Health literacy is a cornerstone of good health, yet it is often overlooked. By improving health literacy, we can empower individuals to take charge of their health, make better decisions, and reduce healthcare costs. It is not just about reading medical information; it’s about understanding it, applying it, and using it to lead healthier, more informed lives. Everyone, from patients to healthcare providers, plays a role in fostering an environment where health literacy can thrive.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Kids Kitchen Skills

If I had a dollar for every time my kids asked me what we were eating for dinner, well, I would be off on an island somewhere enjoying my millions of dollars and not writing this article. But since that does not seem to be in my cards, it is probably best to figure out a way that question doesn’t make me lose my mind! Meal planning and preparation is one of the most important life skills you can instill in your children and grandchildren. Plus, if they are comfortable in the kitchen, maybe I will hear that question a few less times. 

Food makes us feel comfortable and safe; we plan major events and family gatherings around food. So, it is not hard to see why many people see food as a love language. Engaging your children in family mealtime helps create close bonds, teaches your children about healthy eating, and teaches them about kitchen safety. Preparing meals and cooking together not only builds excitement but starts daily conversations. 

Engage your children in preparing meals with easy skills that will last a lifetime. Start with basic skills appropriate for their age and interest.  

• For younger children, ages 2-5, make basic tasks seem important, especially since their attention span is shorter. Try tasks such as washing produce, stirring batter or dressings, measuring, pouring liquid, and cutting soft foods with a plastic knife.
• Children 6-8 years old are always eager to help. You can practice their reading, by reading recipes together and practice simple math when measuring foods. Children in this age group can help peel fruits and vegetables, use small gadgets like a can opener, collect ingredients to make a recipe (scavenger hunt), and help decorate desserts.  
• Older children, from 9-12 years old, can provide more assistance in preparing meals.  Basic knife skills and food safety, as well as knowing how to use appliances, should be easy for this age group. Children can help trim and slice foods, use a blender or standing mixer and sauté foods in a skillet. 
• Teenage children, from ages 13-16, can be your personal sous chefs. Planning and preparing some easy meals should be an easy task for them. Using knife skills, such as chopping, slicing, dicing, and mincing can be completed with adult supervision. Following a recipe from beginning to end encourages independence and accomplishment. Learning how to grill on an outdoor grill can also be a new task to research and learn.    

Encouraging your children to help in the kitchen fosters life skills while also building a connection with them. It is important to always have an adult present in the kitchen, regardless of age, to keep everyone safe. Also, remember to follow good food safety practices to prevent cross contamination. You can learn more about food safety, cooking tips and tricks, and healthy recipes at https://dinnertonight.tamu.edu/.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Common Tomato Issues

One of the best parts of summer in Texas is eating a homegrown tomato. However, eating them and growing them often resemble a love hate relationship. Throughout the summer, you face the constant threat of insects, diseases, heat, or drought ruining your garden. If you are lucky enough to have perfect growing conditions, be thankful, but if you are like most of us, conditions are rarely perfect. If you have ever wondered what is causing your tomatoes to crack, this article is for you. 

Splitting and Cracking. Heavy rain, especially after a dry spell, is the main cause of fruit splitting and cracking. This damage usually occurs as tomatoes ripen, though green fruits can be affected too.

Radial Cracking.

Photo Credit: NC Cooperative Extension

Cracks and splits occur when rapid changes in soil moisture cause the fruit to expand faster than the skin can grow. There are two main patterns of this damage, vertical and circular. Vertical splits along the sides of the fruits, known as radial cracking, are the most serious and common in hot, humid weather. Circular cracks around the stem end are called concentric cracking. Green tomatoes with either type of cracking will likely rot before they ripen if left on the vine.

Concentric Cracking.
Photo Credit: NC Cooperative Extension

For both radial and concentric cracking, it is best to harvest the fruit immediately before it can begin to rot. Tomatoes with cracks are still edible and can finish ripening indoors. However, any fruit that develops a sour smell or starts to ooze should be composted or discarded. Keep in mind, fruit that ripens off the vine or during cloudy, rainy weather will be less flavorful than those that mature fully in sunny conditions.

Blossom End Rot.
Photo Credit: UC IPM Project

Blossom End Rot. Fluctuations in soil moisture levels are also the most common cause of blossom end rot, a disorder where insufficient calcium in developing fruit causes the lower end to turn tan or black. Other causes include extreme temperatures, over-fertilization, and low soil pH. If your tomatoes develop blossom end rot, remove and compost them as they will not ripen normally. If you would like to know more about your soil conditions, contact the Rains County Extension office for information on soil testing. 

Leaf Rolling. 
Photo credit: AgriLife Today

Leaf Rolling. Tomato leaves can curl for several reasons, including wet weather. Leaf curling due to wet conditions is not serious and won't damage the plants or reduce yields. Some varieties are more prone to this than others. When excessive moisture causes leaf curling, leaves curl upward from the bottom of the plant first. These leaves may take on a leathery appearance but remain green and healthy.

The best way to minimize fruit cracking, blossom end rot, and leaf curling in tomatoes is to maintain even soil moisture levels by watering during droughts. Most vegetables need about one inch of water per week. Soaker hoses and drip irrigation systems are the best methods as they apply water directly to the soil, reducing evaporation and keeping plant leaves dry, which helps prevent leaf diseases. Mulching your vegetable garden also helps keep the soil evenly moist and reduces moisture-related problems.

Rainy weather and wet soil can also lead to wilt diseases and leaf diseases like early blight. If you suspect your tomatoes have a disease or insect problem, get an accurate diagnosis before taking any action. Contact the Rains County Extension office for assistance.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

UV Safety in a Texas Summer

The Texas summer is here, are you ready? Summer brings the longest days giving us more time to spend outdoors having fun; from vacations, biking, and hiking, or just enjoying ice cream, watermelons, or popsicles, summer brings memories of younger days and family togetherness. As we look forward to making new memories, we can plan for a safe summer by reducing the risk of harmful effects of UV exposure. 

UV Index. https://www.epa.gov/enviro/uv-index-overview

Ultraviolet light is radiation emitted naturally from the sun, but can also be man-made, an example being tanning beds. Classified in wavelengths, UVC light is blocked by the Earth’s ozone layer, but the sun’s UVA & UVB affect the skin differently with UVA causing wrinkling (premature aging) due to penetrating deeper into the skin and UVB causing sunburns. Overexposure increases risk of developing skin cancer.  Cautions are placed on the times of exposure due to UV radiation being strongest between 10:00 a.m. to 4:00 p.m. 

A benefit of UV radiation is Vitamin D production, which helps calcium and phosphorous to be absorbed by the body and helps in bone development. According to the World Health Organization, 5 to 15 minutes of sun exposure 2 to 3 times a week is recommended. Prolonged UV exposure can cause premature aging, cataracts, and skin cancer, not to mention painful sunburns. The most dangerous UV radiation is artificial indoor tanning. Take precautions before you head out the door for summer activities to reduce the risk of UV radiation by following some simple steps.

• Stay in the shade: Look for shaded areas under trees or bring an umbrella or pop-up shelter, especially during peak hours. Know the EPA’s shadow rule: If your shadow is taller than you are, UV exposure is lower.  If your shadow is shorter than you, UV exposure is higher. Remember that surfaces, such as water, snow, white sand, and cement, reflect the sun’s damaging rays and can increase chances of sunburn. Cloudy days do not block the sun’s rays, which are just filtered. In higher altitudes, UV exposure is higher due to less atmosphere to absorb UV radiation.
• Wear Protective clothing: Thanks to clothing, the skin is partially shielded from UV rays. Choose long-sleeved shirts and long pants made from tightly woven fabric. Be aware that wet clothes offer less protection than dry ones and dark colors offer more protection that light ones. To cover your face and neck, wear wide-brimmed hats.  
• Protect the eyes: Not only do sunglasses help protect the eyes from UV rays, they also reduce cataract risk later in life. Choose UV resistant sunglasses that wrap around and block both UVA and UVB rays; polarized sunglasses just reduce glare.  
• Use Sunscreen: Sunscreen works by absorbing, reflecting and scattering sunlight from our skin. The SPF (Sun Protection Factor) number measures how well it blocks UV rays, with higher numbers offering more protection.  Do not forget to check the expiration date, those without a date are good for three years, and less if they have been exposed to high temperatures. An SPF of at least 15, offers protection against both UVA and UVB (broad spectrum) radiation. Purchasing the right SPF sunscreen depends on what exposure you will be having fun in.  Apply broad-spectrum sunscreen twenty minutes before you head out. Reapply every two hours, after swimming, toweling off, or sweating.
• Avoid Indoor Tanning: According to the CDC, the UV radiation from “indoor tanning significantly increases the risk of developing melanoma, basal, and squamous cell cancers.”  It also causes premature aging of the skin and suppresses the immune system. 
• Learn about the UV Index: In as little as 15 minutes, the sun’s UV rays can cause damage to unprotected skin. Plan to check the U.S. Environmental Protection Agency’s UV Index by visiting https://www.epa.gov/enviro/uv-index-search to determine your favorite vacation spot’s UV radiation intensity. Rated on a scale from 1-11, suggestions are offered on to help you plan for your protection. 

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.