Urine Color and Your Health

Urine is often overlooked as a diagnostic tool which can be a surprisingly informative indicator of your health. The color of your urine can reveal essential clues about your well-being. From hydration levels to potential health concerns, understanding what your urine color is trying to tell you can empower you to take proactive steps towards maintaining good health. Let's delve into the spectrum of urine colors and their potential implications:

Pale straw to transparent yellow is the ideal color for urine and indicates that you are well-hydrated. When you are drinking enough fluids, your urine becomes diluted, resulting in a light-yellow hue. Keep up the good work on staying hydrated if your urine falls into this category.

If your urine appears dark yellow or amber colored, it suggests that you may be dehydrated. This darker color occurs when your body conserves water by producing less urine. It's a sign to increase your fluid intake, particularly water, to maintain proper hydration levels.

Orange-colored urine could be attributed to various factors. It might be a sign of dehydration, but it can also indicate the presence of certain medications or foods high in beta-carotene. However, if the orange color persists and is accompanied by other symptoms such as abdominal pain or fatigue, it's essential to consult a healthcare professional, as it could signify underlying health issues such as liver problems or bile duct obstruction.

Seeing red or pink urine can be alarming, but it's not always a cause for panic. Consuming certain foods like beets or berries can temporarily tint your urine red. However, it could also indicate the presence of blood, a condition known as hematuria. Hematuria can result from various causes, including urinary tract infections, kidney stones, or more serious conditions like kidney disease or bladder cancer. If you notice red or pink urine that isn't linked to food consumption, you should talk to a healthcare professional.

Brown urine can stem from several factors, including dehydration, liver disorders, or the breakdown of red blood cells, a condition called hemolysis. Additionally, certain medications, such as laxatives containing senna or antibiotics like metronidazole, can darken urine. However, persistent brown urine may signal a more severe underlying issue, such as liver disease or rhabdomyolysis, a condition where muscle fibers break down rapidly. Consulting a healthcare professional is advisable if you consistently observe brown-colored urine.

Green or blue urine is rare but can occur due to certain medications or foods containing dyes. It can also result from a genetic condition called familial benign hypercalcemia, where excess calcium in the body can cause the urine to appear greenish blue. However, if green or blue urine is not linked to any known dietary factors or medications, it could indicate a bacterial infection or the presence of a rare metabolic disorder. Seeking medical attention is recommended if this color persists.

Cloudy urine may not necessarily be a cause for concern, as it can result from harmless factors such as excess phosphate or urate crystals. However, it can also signal underlying infections, such as a urinary tract infection (UTI), kidney stones, or sexually transmitted infections (STIs). If cloudy urine is accompanied by symptoms like pain or a strong odor, it is essential to consult a healthcare provider for evaluation and appropriate treatment.

Monitoring the color of your urine can provide valuable insights into your overall health and hydration status. While changes in urine color can often be attributed to benign factors like diet or medication, persistent or unusual colors warrant medical attention. Remember, your urine color is just one piece of the puzzle, and it is essential to consider other symptoms and factors alongside it. By staying attentive to changes in urine color and seeking timely medical advice when needed, you can take proactive steps towards maintaining optimal health and well-being.

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.

Adding the Right Activity

Spring is one of the best seasons to start your health journey by increasing your daily activities; crisp air and sunny weather makes being outside enjoyable for almost anyone. Being active is one of the best things you can do to get fit and stay healthy. It helps you feel stronger and have more energy. It can help you lose fat, build muscle, and reach a healthy weight. Being active may also help you feel better, sleep better, and focus. 

Walking is an excellent way to increase activity. 

How do you get started with adding more activity? Experts recommend at least 2½ hours of moderate activity, or 1¼ hours of vigorous activity each week to stay healthy. But it can be hard to get into the habit of daily activity. It's important to find activities that fit your lifestyle and your personality.

Answering the questions below may help you figure out what activities would be best for you.

• Do you prefer to be active by yourself or with others? Joining a group or a class can help keep you motivated. But some people are more likely to stay with an activity or exercise if they do it alone.
• Do you like to be outdoors when possible, or do you feel safer and more confident indoors? Many people love being outside. But you may not like it when the weather is too hot, too cold, or too wet. Or you may be uncomfortable being alone outdoors away from home. If you're mostly an indoor person, keep that in mind when you choose an activity.
• Do you prefer to compete with others, compete with yourself, or not compete at all? Some people do better if they have someone to compete with—even if that someone is themselves. Others do better when there's no competition to worry about. For example, choose gardening or dancing over team sports or tennis if you don't like competition.
• Do you like a mental challenge, or would you rather not have to think or concentrate while you are active? Some activity options exercise your brain as well as your body as you think about what your next move should be. Riding a bike requires you to pay close attention to your surroundings and where you're headed. If you'd rather shut off your brain and let your body do the work, try doing housework set to music. Or rake leaves or go for a walk or a jog.
• Do you prefer to be active in the morning, midday, or evening? We all have different body clocks that make us more energetic at certain times of the day. Our schedules often are the key to when we can take the time to exercise and when we can't. Which part of the day is best for you? The better you plan your activity times to match your energy levels and your daily schedule, the more likely you are to keep up your healthy activity habits.
• Are you interested in taking classes or getting instruction to learn a new activity? You may not know how much you'll enjoy a certain activity until you become familiar with it. A class or other type of lesson can help you find out. If you don't want to join a class, choose something you can learn or do on your own.
• Do you prefer everyday activities, such as gardening, to more structured activities? Many people find that everyday activities are easier to keep doing. Other people are more likely to stay with an activity if it requires them to show up for a class or for a game.
• How much money are you willing to spend on gear or other expenses related to an activity? There are activities to match every budget. You can walk around your neighborhood without spending any money. Try online video exercises or download a free app on your smartphone. You may be able to join a community exercise class for a small fee.

If you are interested in increasing your activity level but concerned that you might not be ready, Rains County AgriLife is hosting A Matter of Balance, a program designed to improve balance and stability. This eight-session program will be held every Monday from 10:00 am -12:00 noon, April 1st through May 20th at the Rains County AgriLife Extension office, 410 Tawakoni, Emory, Texas 75440.  Please join us if you are concerned about falls, have fallen in the past, have restricted your activities due to falling concerns, or have an interest in improving balance, flexibility, and strength.

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.

Texas Wildfire Supply Points and Information

The Texas A&M AgriLife Extension Service is establishing Animal Supply Points in several locations in the region to accept the donations. The purpose of the Animal Supply Point is to meet area producers’ most critical needs such as providing feed for cattle while they assess their individual operation’s other needs.

The ongoing wildfires, fueled by dry, windy conditions, have exceeded 1 million acres, according to the Texas A&M Forest Service. The Forest Service will continue to update the size and containment of these and other fires in the Texas Panhandle.

“These donations will go directly to those who need them as soon as possible,” said Monty Dozier, Ph.D., AgriLife Extension Disaster Assessment Recovery, DAR, program director, Bryan-College Station. “Texans are known for their generosity and deep values of Texas agriculture during times of need. This is certainly a situation where our neighbors and friends are needing assistance after these fires have threatened their livelihoods.”

Several Animal Supply Points are being set up through AgriLife Extension’s DAR program. Those with hay, feed or fencing materials to donate, or with equipment to help haul hay, should contact the following supply points and coordinators:

• East Location Animal Supply Point: Clyde Carruth Pavilion, 301 Bull Barn Drive, Pampa. Contact Marcus Preuninger at 806-669-8033.
• North Location Animal Supply Point: Canadian AH&N Ranch Supply, 100 Hackberry St., Canadian. Contact Andy Holloway at 806-323-9114.
• West Location Animal Supply Point: Industrial Park, 407 Industrial Boulevard, Borger. Contact Hanna Conner, 806-878-4026.

A relief fund has been established through the STAR Fund Disaster Assistance through the Texas Department of Agriculture. For the donation link and additional information, please visit https://agrilifeextension.tamu.edu/2024-panhandle-wildfires/. General questions about donations or relief efforts can be made at 806-354-5800.2024 

Donations of other types can be made at the following locations:

• Hemphill County General Donations: send to AgriLife Extension – Hemphill County, 10965 Exposition Center Road, Canadian, Texas 79014 or call 806-323-9114.
• Hutchinson County Relief Fund: Hutchinson County United Way fund at the Amarillo National Bank or https://www.hutchinsoncountyunitedway.org/donate.
• Potter County: Donations can be mailed to Texas A&M AgriLife Extension Service, Attn: Potter Ag, 3301 SE 10th Building 1, Amarillo, Texas 79104. Checks should be made out to Potter Ag.
• Monetary donations in Gray County should be sent to: City of Pampa – Attn: Finance, Box 2499, Pampa, Texas 79066-2499, reference 02/27/2024 Fire, or made by phone or in person at FirstBank Southwest-Pampa at 806-665-2341. Reference City of Pampa donation for Smokehouse Creek Fire.
• To make donations for people who lost their homes in Hemphill County, go to First Baptist Canadian at http://fbccanadian.org/firehelp/ or Hemphill County Agriculture Wildfire Relief, Box 300, Canadian, Texas 79104.

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.

A Matter of Balance (AMOB) - April & May 2024

Aging comes with a variety of unique quirks, oddities, and issues, but falling and fall-related injuries are at the top of the list of concerns. In the United States, falls are the leading cause of fatal and non-fatal injuries. According to a compiled list of fall-related statistics by the National Council on Aging (2023), 1 in 4 Americans over age sixty-five fall every year. Additionally, every eleven seconds someone over age sixty-five is treated in the emergency room for fall-related injuries and every nineteen minutes someone dies from a fall-related injury. In other words, falls are responsible for more than 3 million ER visits and more than 32,000 deaths annually. The fear of falling can lead to reduced activities, physical health decline, social isolation, and depression.

Factors Contributing to Fall Risks:

• Physical Factors: Age-related changes in vision, balance, and muscle strength can increase the likelihood of falls. Chronic health conditions such as arthritis, osteoporosis, and Parkinson's disease can also impair mobility and balance, making individuals more susceptible to falls.
• Environmental Hazards: Cluttered living spaces, inadequate lighting, slippery floors, uneven surfaces, and lack of handrails or grab bars significantly contribute to fall risks. 
• Medications: Certain medications, particularly those that cause dizziness, drowsiness, or changes in blood pressure, can increase the risk of falls. 
• Lifestyle Factors: Sedentary behavior, lack of physical activity, and poor nutrition can weaken muscles, decrease bone density, and compromise overall health, thereby increasing susceptibility to falls. 

Falling, fall-related injuries, and a fear of falling do not have to be a guaranteed part of aging. Falls can be avoided through lifestyle changes and participation in evidence-based fall prevention programs. A Matter of Balance (AMOB), an eight-session evidence-based fall prevention program, has been specifically designed to help seniors aged sixty and older reduce their fear of falling and increase activity levels. Many older adults who develop this fear often limit their activities, which can result in physical weakness, making the risk of falling even greater. Activities are conducted in two-hour sessions once a week over an eight-week period. AMOB addresses physical, environmental, medical, and lifestyle factors associated with falling along with introducing evidence-based exercises. Attending an AMOB course significantly reduces the risk of falls and helps improve quality of life for aging individuals. 

Rains County AgriLife is hosting A Matter of Balance. This eight-session program will be held every Monday from 10:00 am -12:00 noon, April 1st through May 20th at the Rains County AgriLife Extension office, 410 Tawakoni, Emory, Texas 75440.  Please join us if you are concerned about falls, have fallen in the past, have restricted your activities due to falling concerns, or have an interest in improving balance, flexibility, and strength. 

If you or someone you love has experienced a fall or has a fear of falling, call the Rains County AgriLife Extension office at (903) 473-4580 to reserve your spot. Space is limited. This program is open to all and is free of charge.

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.

A Matter of Balance (AMOB) - April & May 2024

 

Reducing Stress for a Healthier Heart

Whether it is from work deadlines, financial struggles, or personal issues, stress shows up often in life. Your body reacts to stress with an increased heart rate and a narrowing of the blood vessels and over time, these little reactions can add up causing damage to your health, particularly your heart. With chronic stress, you are more likely to have high blood pressure, heart disease, diabetes, obesity, and poor sleep. Even other parts of your body, from your lungs to your gut, can take a hit. 

Limiting the amount of stress in your life is often difficult, but you can work on changing how you respond to it. Just like the automatic “fight or flight” response that kicks in when you are scared, causing your muscles to tense, heart rate increases, and brain becomes more alert, your body also has a built-in, healthy relaxation response. When your relaxation response is triggered, breathing and heart rate slow down and blood pressure decreases. 

Luckily, with practice, you can learn to trigger your relaxation response when needed. Try these techniques on your own or find a teacher or class to help you get started. Try not to get discouraged if you are not able to get the hang of it at first, sometimes it takes practice. If one approach is not working for you, try something new. You can learn to de-stress in a variety of ways. 

• Meditation. One of the most studied approaches for managing stress involves developing your ability to stay focused on the present, instead of worrying about the past or future. Find a quiet location with as few distractions as possible. Get comfortable by either sitting, lying, or walking. Focus your attention on a specific word or set of words, an object, or on your breathing. Let distractions, including thoughts, come and go without judgment. 
• Progressive muscle relaxation. To feel the effect, first tense your muscles for a few seconds, then relax them. Start by tensing and relaxing your toes, then your calves and on up to your face. Do one muscle group at a time.
• Deep breathing. Take a slow, deep breath in through your nose, let your stomach or chest expand and then exhale slowly through pursed lips. Repeat a few times. Many people are not accustomed to breathing deeply, but it is relaxing and something you can do anytime, anywhere. 
• Guided imagery. This involves a series of steps that include relaxing and visualizing the details of a calm, peaceful setting, such as a garden.

Other healthy ways to manage stress include taking a yoga or tai chi class, talking to a professional counselor, joining a stress management program or an art class, or meeting up with a friend for a brisk walk. Being in nature can be very soothing for some people. 

Combining de-stressors like the ones mentioned above with other healthy habits can go a long way toward strengthening your heart. Try to eat more veggies, fruits, and whole grains, while eating less sodium, sugar and saturated fats. Find physical movements you enjoy, like dancing or gardening, and do them regularly. Remember to get enough good, quality sleep and develop a strong social support system. Avoid ways of coping with stress through drinking alcohol, using drugs and other substances, smoking, or overeating. These can increase stress levels and be detrimental to your health. 

Taking care of your heart health is a lifelong journey and learning new ways to make your heart strong is an important way to stay healthy.  

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.

Preparing for Winter Weather

As we get deeper into a chilly Texas winter, it is always smart to be prepared for whatever may be in the forecast.  Blizzards, heavy snow, freezing rain, ice, and freezing temperatures are known to cause havoc across the state. Winter storms are known as deceptive killers because most deaths are indirectly related to the storm. Some causes of injury and death include hypothermia from prolonged exposure to the cold, carbon monoxide poisoning from defective heating units and/or poor ventilation, and automobile accidents. According to the National Weather Service, about half of people who die from hypothermia are over the age of 60. Most fatalities occurring in ice and snow happen in automobile accidents; other fatalities occur because people are caught out in the storm. Even if you think you are safe and warm at home, a winter storm can become dangerous if the power goes off. With a little planning, you can protect yourself and your family and keep your property losses to a minimum.

1. Make a family disaster plan. Prepare for winter weather hazards that may affect the area in which you live by making a family disaster plan. When making a plan, you will need to consider whether you will evacuate or shelter in place. When winter storms are approaching, we typically have some warning, which gives us time to better prepare. If the storm brings unexpected severe weather, families need to know how they will communicate. Determine what you will do if you shelter in place and lose power. How will you care for your animals? What do you need to do to prepare if someone in the household has special needs, and how will you accommodate them? You need to know how to shut off the water at your meter. Your family disaster plan will help you to respond appropriately and make wise decisions about winter weather emergencies.

2. Get prepared. The main concerns related to winter weather are loss of heat, power, and telephone service, as well as a shortage of supplies if storm conditions are severe or continue for more than a day. Take an inventory of emergency items on hand to make sure you have everything needed to survive for three to five days. Make two lists—one of what you already have and one of what you will need. Don’t forget to check camping gear that may be stored away; items such as propane camping stoves, lanterns, matches, and sleeping bags can be very useful. The disaster supplies listed below serve as a general guideline. Each family is unique and has different needs, so adjust the contents of your kit accordingly.

• Flashlights. Be sure to have extra batteries.
• Telephone. If your electricity is lost, cordless phones will not work. However, as long as the phone lines are functioning properly, an old-fashioned style phone with a cord connecting the handset to the phone base will work. Cell phones may or may not work. Battery powered two-way radios are one way to stay in communication with family members who are inside the radio’s range limit.
• Extra set of car and house keys. Store an extra set of keys in a place outside your home that you know you can access in case of an emergency. If electric power is lost, garage door openers will not work, and an extra set of keys may come in handy.
• Battery-powered NOAA weather radio and an A.M./F.M. battery-powered radio. These radios may be your only links to outside information. Be sure to have extra batteries.
• Water. Keep a three-day supply of bottled water. Have available one gallon of water per person per day for drinking. During extended storms, water from the water heater tank can be used for drinking. If you have advanced warning of a storm, the bath tub can be filled with water to be used for flushing toilets.
• Food. Keep high-energy foods on hand such as dried fruit, nuts, cereal, granola bars, and other food that requires no cooking or refrigeration.
• Cash. Keep extra cash in an easily accessible place in case of an emergency. ATM machines may not work if electricity is lost.
• First aid kit, baby supplies and prescription medication.
• Heating fuel. Check your fuel level frequently during the winter months, and make sure to refuel your tank before it is empty. Fuel carriers may not reach you for days after a winter storm.
• Emergency heat sources. Fireplaces, wood stoves, and kerosene heaters are good “alternate” sources of heat in an emergency situation. Never burn charcoal indoors! It releases carbon monoxide. If you choose one of these appliances to heat your home, know how to use it safely and appropriately. If you use a gas-powered portable generator, it must be set up in a dry outdoor area and away from air intake to avoid carbon monoxide poisoning. Know what wattage the generator will support, and carefully follow the manufacturer’s directions for use. The generator will be helpful when there is electrical power loss. Depending on the generator, it may be used to run some appliances, but it may not have enough wattage for running an electric space heater. Check the wattage requirements.
• Mid-Sized generators (4,000–5,000 watts) will power your basic survival appliances, including your refrigerator, sump pump, furnace fan, and several other appliances.
• Large generators (6,000–9,000 watts) will help make the power outage experience more peaceful, supplying power to even more appliances.
• X-Large generators (10,000+ watts) supply enough electricity to restore power to small homes. Most include an electric starter, which is ideal for elderly homeowners who are unable to pull the cord.
• Fire extinguishers, smoke alarms, and carbon monoxide alarms. Test smoke alarms and carbon monoxide alarms once a month to ensure they work properly. The U.S. Fire Administration recommends that you replace the batteries every six months. Know how to safely and properly use a fire extinguisher and maintain it by checking the pressure level gauge at least once a year.

3. Be prepared while traveling in a vehicle. Take extra precautions to avoid extreme winter weather while on the road. Plan trips and check the latest weather reports before traveling to your destination. Fully check and winterize your vehicle before the winter season begins. This preparation includes checking the battery, ignition system, thermostat, lights, flashers, exhaust, heater, brakes, defroster, tires, antifreeze, windshield washer fluid, and oil. Keep your gas tank near full to avoid ice in the tank and fuel lines. Avoid traveling alone and let a friend or family member know your travel route/itinerary. Make sure you have a storm survival kit in your car if you plan to travel during treacherous weather. 

4. Dress for the season. Wear several layers of loose fitting, lightweight, warm clothing instead of one layer of heavy clothing. Dressing in layers allows for an easy adjustment if you become too hot or cold. Make sure that outer garments are water-repellent. Wear a hat, as half of your body heat can be lost from the head. Cover your mouth with a scarf to protect your lungs from extremely cold air.

5. Prepare animals/pets. Farm animals and pets require extra attention when it’s cold outside. Take extra precautions to ensure the well-being of your animals by providing plenty of water and food, as well as appropriate shelter.

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.