Lights Out, Texas!

Texans have two chances each year to take a front row seat and witness one of North Americas’ most spectacular events, bird migration. Beginning March 1st and lasting through mid-June, billions of birds will take flight as part of their annual spring migration; and when the weather starts getting cooler, they will begin their return trip for fall migration, starting in early September through late October. 

Migration is a seasonal movement from one location to another due to instinctual survival skills.  There are four general north-south migration paths, or flyways, followed by North American birds. These highway-like paths are called the Atlantic, the Mississippi, the Central, and the Pacific Flyways. 

Uniquely positioned where the Mississippi Flyway and the Central Flyway meet, Texas is a major migration corridor and plays an important role in migratory patterns of North American birds. Due to the expansive variety of ecosystems, Texas offers birds an abundance of options for refueling and resting while on their journey. 

Migrating birds often travel at night when atmospheric conditions are relatively stable, and they use natural light from the moon and stars to help guide their way. Unfortunately, migrating birds are often disoriented, by artificial lights found on homes and buildings, causing confusion and navigational errors. The additional energy needed to get back on track often leads to building collisions and fatalities.

Since 1970, North American bird populations have decreased nearly 30%. Birds are essential to healthy ecosystems and human communities by providing pest control, pollination, seed dispersal, and multiple economic benefits. Habitat loss, deforestation, and pesticide use continue to be major factors in declining bird populations; however, deadly collisions, due to disorientation and confusion brought on by man-made structures, buildings, and artificial lighting, are among the most preventable threats. 

The Spring Migration Peak Period, when we will see the most activity by our flying friends, across Texas begins April 22nd and lasts through May 12th. Lights Out, Texas! a campaign by Audubon Texas, the state branch of the National Audubon Society, emphasizes migratory bird safety through education, awareness, and action. Lights Out, Texas! encourages you to take these simple steps to help minimize migratory bird accidents.

1. Turn off non-essential lights from 11 p.m. to 6 a.m.
2. Avoid using landscape lighting on trees where birds may be nesting
3. For essential lights, try these practices to minimize light pollution:
• Aim lights down
• Use motion detectors so lights go on only when you need them
• Close blinds at night to minimize lights being emitted from windows

To find out more about Lights Out, Texas! visit https://tx.audubon.org/. 

The Texas A&M Department of Ecology and Conservation Biology asks Texans to report any encounters of bird-building collisions by visiting http://tx.ag/birdreport. Reporting bird-building collisions helps document and reduce incidents.

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 follow Rains County AgriLife on Facebook.

Fear of Falling? You need A Matter of Balance!

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, making falls the leading cause of fatal and non-fatal injuries in the United States. 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.

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. Factors contributing to fall risks include,

• 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 Wednesday from 10:00 am -12:00 noon beginning April 1st at the Rains County AgriLife Extension office, 410 Tawakoni, Emory, Texas 75440. Please consider joining 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.

Call to reserve your spot! If you or someone you love has experienced a fall or has a fear of falling, click here or 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.

Stress Is Serious.

How much do you know and understand about stress? Stress is the body’s reaction to pressure, demands, and challenges and as we prepare to act, stress may present a mental, physical, and/or emotional response. A 2022 survey by the American Psychological Association found 76% of respondents experienced at least one symptom of stress in the previous month.

Stress does not always stem from negative experiences. Positive life changes, such as starting a new job, planning a wedding, spending time with family over the holidays, or welcoming a new baby, can also be stressful. At other times, stress comes from more difficult situations like illness, heavy workloads, financial woes, or family conflict. Regardless of where your stress comes from it is not something to be overlooked.

There are three main kinds of stress: acute, episodic acute and chronic.

• Acute stress. Acute stress is short-term stress that comes and goes quickly. It can be positive or negative. It is the feeling you get when you are riding on a rollercoaster or having a fight with your loved one. Everyone experiences acute stress from time to time.
• Episodic acute stress. Episodic acute stress is when you experience acute stress on a regular basis. With this kind of stress, you never get the time you need to return to a calm, relaxed state. Episodic stress frequently affects people working in certain professions, like healthcare providers.
• Chronic stress. Chronic stress is long-term stress, going on for weeks or months. You may experience chronic stress due to marriage troubles, issues at work or financial problems. It is important to find ways to manage chronic stress because it can lead to health issues.

When you are experiencing stress, your body releases cortisol and other stress hormones. While this response can be helpful in short bursts, ongoing or chronic stress can take a toll on both mental and physical health. Long term exposure to stress may increase your risk for digestive issues and weight gain, anxiety and depression, headaches, sleep difficulties, memory and concentration problems, high blood pressure, heart disease, and stroke.

Stress is something we all experience from time to time but if you are experiencing stress over an extended period, you might need to evaluate and make a few changes to help eliminate some of your stressors. Stress-reducing habits can be incorporated into your daily routine and small changes can make a big difference.

Stress may be reduced with even simple actions. Try taking a quick social break and send a message to a friend, even a simple “hello” can lift your mood. If it turns into a longer conversation, roll with it. Strong social connections are essential for emotional well-being.

Physical activity is always good for your mental and physical well-being, benefiting both your heart and your mind. Dance to your favorite song, go for a brisk walk, try hula-hooping, or sign up for that exercise class you have been curious about.

Getting enough rest can help you feel calmer, more focused, and more creative. Aim to power down earlier by turning off screens and winding down with a book or another relaxing activity. Most adults need about seven to nine hours of sleep each night.

Although breathing is automatic, mindful breathing can help activate your body’s relaxation response. Get comfortable and take a normal breath. Slowly inhale through your nose, filling your chest and belly. Let your stomach expand. Gently exhale through your mouth or nose. Repeat several times.

Managing stress does not have to be complicated. With small, enjoyable steps, you can support your health and find moments of calm throughout your day.

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.