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.

95th Annual Rains County Fair

The 95th Annual Rains County Fair is just around the corner! The fair begins on Tuesday, September 9th and runs through Saturday, September 13th. If you are planning to attend or get involved with the fair, here are a few places to start! Additional details are available at https://rains.agrilife.org/county-fair/.

Creative Arts. The Rains County Fair Creative Arts contests are open to residents, young and old, from Rains and surrounding counties. If you have not entered before, give it a try; we love new exhibitors! Rains County Fair Creative Arts Divisions include Antiques, Canned Foods, Collections, Fine Arts, Handcrafts, Horticulture, Needlework, Photography, and Quilting. Special age groups, senior and youth age categories, are judged in special age divisions.

Rains County Fair Creative Arts entries will be accepted next week! Make sure you mark your calendars; you do not want to miss out! Entries will be accepted on Tuesday, September 2nd, and Wednesday, September 3rd, between 3:30 and 6:30 p.m. at the Creative Arts Building at the fairgrounds (with Horticulture entries only accepted on Wednesday). Creative Arts Judging is closed to the public. Entries will be on display in the Creative Arts Exhibit building and will be open to the public starting with the fair on Tuesday, September 9th at 6:00 p.m. All grand and reserve Creative Arts entries win a cash prize!

Baked Goods. If baking is more in line with your areas of interest, you do not want to miss entering the Youth or Adult Baked Goods contest. Entries for the Youth Baked Goods contest will be accepted on Tuesday, September 9th in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m. Entries for the Adult Baked Goods contest will be accepted on Saturday, September 13th in the Creative Arts building between 6:00-6:30 p.m. and judging will begin at 7:00 p.m.

Miss Rains County Pageants. The 2025 Jr. Miss and Miss Rains County pageants will be held on Wednesday, September 10th at 8:00 p.m. Tiny, Wee, Petite, and Little Miss Rains County pageants will be held on Thursday, September 11th at 6:00 p.m. If you have not attended one of our pageants in the past, you should check them out this year, you will not be disappointed! We have a wonderful group of young ladies ready to wow you! Follow Rains County Fair Pageants on Facebook for up-to-date information.

Mutton Bustin’. For youth ages 4-7 years of age, the annual Mutton Bustin’ contest will be held Friday, September 12th at 7:00 p.m. If you are too old to participate, you can still enjoy the fun, make your way to the fair on Friday evening and check out this fan-favorite! Arrive early if you would like to get a seat in the stands.

Parade. Get your parade floats ready! We welcome entries from organizations, individuals, businesses, or anyone else wanting to join the fun. The Rains County Fair Parade will be held on Saturday, September 13th in Downtown Emory. The parade line-up will begin at 10:00 a.m. at the Emory City Centre and the parade will begin at 10:30 a.m.

Chili Cook-Off. Looking for something with a little more spice? The Annual Rains County Fair Chili Cook-Off will be held on Saturday, September 13th. Entries are due Friday, September 12th. Cash prizes will be awarded to 1st, 2nd, and 3rd place winners.

Youth Floral Design. The Rains County Fair Youth Floral Design Contest will be held on Saturday, September 13th. The Grand and Reserve winning entries will be sold in the live auction and all other entries will be available for purchase via silent auction.

Livestock. Youth livestock shows are a county fair staple. Rains County youth may show animals in the following categories: Breeding Beef Heifers, Market Steers, Market Goats, Market Lambs, or Market Pigs. Come out and support our local youth as they show off their dedication and hard work. The steer, lamb, goat, and breeding beef shows will be held on Thursday, September 11th beginning at 9:00 a.m. The pig show will be held on Friday, September 12th at 8:00 a.m. Market animals will be auctioned off during the Junior Livestock Sale on Saturday, September 13th beginning at 6:30 p.m.

If you are interested in becoming a livestock buyer, please call (903) 473-4580 or visit https://rains.agrilife.org/buyer/ to register online (online registration will close at noon on September 12th). You may also register in-person before the sale on Saturday, September 13th between 6:00-6:30 p.m. in the livestock arena.

The Rains County Fair is a fun-filled week of activities offering something for everyone. Please visit our website for a complete schedule of activities, contest entry forms, and much, much more https://rains.agrilife.org/county-fair/. Be sure to follow Rains County Fair on Facebook for regular updates. We look forward to seeing you at the fairgrounds!

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.

New World Screwworms

In May, the U.S. Department of Agriculture suspended livestock (cattle, horses, and bison) imports from Mexico following detection of the New World screwworm (NWS) in Veracruz. While the detection was roughly 600 miles from the southern tip of Texas, many producers are wondering if they need to be concerned about the health of their livestock. 

The New World screwworm was eradicated in the U.S. in the 1960s. However, it has occasionally reemerged in Central America and Mexico. The NWS is controlled only through the sterile insect technique (SIT), a pest control method involving the release of sterilized male insects into the wild to mate with wild females, preventing reproduction and thus reducing the pest population. This approach, along with regular active surveillance and livestock inspections, has proven highly successful.

The New World screwworm (Cochliomyia hominivorax) is a parasitic fly found in the Western  Hemisphere. It deposits its eggs in the living tissue of fresh wounds on warm-blooded animals. The resulting larvae (maggots) consume the host’s flesh, creating serious wounds. The name screwworm comes from the feeding behavior of the maggots, which burrow (or screw) into wounds. Using sharp mouth hooks, they tear into the host’s tissue, causing extensive damage. As additional eggs hatch and more larvae feed on the living flesh, the wound grows larger and deeper. If left undetected and untreated, this can result in severe or often fatal harm to the animal.

Adult New World Screwworm fly

Adult New World screwworms are metallic blue blow flies with large orange eyes and three distinct stripes running along the top (thorax) just behind the head. They closely resemble the related secondary screwworm (Cochliomyia macellaria), which is also a metallic blue blow fly with three stripes; however, in the secondary screwworm, all three stripes start at the same point behind the head. Unlike the New World screwworm, adult secondary screwworms do not lay eggs on living animals, and their larvae do not infest them. Adult secondary screwworms do not pose a threat to animal health.

Adult flies of interest can be photographed and emailed to the Texas A&M AgriLife Extension Service at screwworm@ag.tamu.edu. 

Routine monitoring and evaluation of all livestock is essential for maintaining herd and flock health. Livestock producers should stay alert for signs of possible infestation, such as:

• Foul-smelling wounds with visible maggots
• Animals biting or licking at wounds
• Lesions in navels, ears, dehorning or branding sites
• Unusual restlessness or lethargy

Producers should be proactive and take preventive measures by treating wounds promptly and maintaining sanitation. 

Any mammals or birds (wild or domesticated) with signs of irritated behavior or head shaking, those that express a smell of decay but are alive, or those that show evidence of fly strike and/or the presence of fly larvae (maggots) in wounds should be isolated and reported immediately to your local veterinarian or the Texas Animal Health Commission, (800) 550-8242.

For additional information, please visit https://agrilifeextension.tamu.edu/new-world-screwworm/.  

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.

Skin Cancer Awareness

May is Skin Cancer Awareness Month, a time to share information, encourage skin checks, and promote healthy habits. Skin cancer is the most common type of cancer worldwide with at least one in five Americans developing skin cancer by the age of 70. Despite its prevalence, skin cancer is one of the most preventable forms of cancer, and early detection significantly improves outcomes; when detected early, the 5-year survival rate for melanoma is 99%. Raising awareness about skin cancer is essential to encourage protective behaviors, promote regular screenings, and ultimately save lives.

Skin cancer occurs when abnormal cells grow uncontrollably in the skin’s layers, often due to DNA damage caused by ultraviolet (UV) radiation from the sun or tanning beds. The three main types of skin cancer are:

• Basal Cell Carcinoma (BCC): The most common and least aggressive, often appearing as a pearly or waxy bump.
• Squamous Cell Carcinoma (SCC): Typically appears as a firm, red nodule or a scaly, crusted lesion.
• Melanoma: The deadliest form, developing in the pigment-producing melanocytes. It can spread quickly if not treated early.

Several factors can increase the risk of developing skin cancer:

• Excessive sun exposure, especially without protection
• Use of tanning beds
• Fair skin, light-colored eyes, and a history of sunburns
• Family or personal history of skin cancer
• A large number of moles or atypical moles

When detected early, skin cancer is highly treatable. Melanoma has a high survival rate when caught in its initial stages. That is why skin self-exams and regular dermatologist checkups are crucial. The ABCDE rule can help identify warning signs of melanoma:

• Asymmetry: One half doesn’t match the other
• Border: Edges are irregular or blurred
• Color: Varied shades of brown, black, or other colors
• Diameter: Larger than 6mm (about the size of a pencil eraser)
• Evolving: Changing in size, shape, or color

Skin cancer is largely preventable by adopting simple yet effective sun safety habits. If you plan on being outdoors, even on a cloudy day, it is extremely important to apply a broad-spectrum sunscreen (SPF 30 or higher). Also, make sure you reapply sunscreen every two hours, or after swimming or sweating. Wearing protective clothing, sunglasses, and wide-brimmed hats adds an additional layer of protection from the sun’s harmful rays. Seek shelter or shade between 10:00 am and 4:00 pm when the sun’s rays are the strongest. 

Skin cancer can affect anyone, regardless of age, gender, or ethnicity. Awareness is the first step toward prevention and early detection. By educating ourselves and others, we can reduce the incidence of skin cancer and protect our health. Remember... your skin is your body’s largest organ, make sure you take care of it!

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.

The Benefits of Adding Fiber to Your Diet

In today’s fast-paced world, maintaining a healthy diet can be challenging. One essential yet often overlooked nutrient is dietary fiber. Found primarily in fruits, vegetables, whole grains, and legumes, fiber plays a crucial role in maintaining overall health. Increasing fiber intake can bring about numerous benefits, ranging from improved digestion to better heart health.

There are two types of fiber – soluble and insoluble – both are important to have in your diet.

• Soluble fiber dissolves in water and forms a gel-like substance in your stomach, which slows down digestion. Soluble fiber is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
• Insoluble fiber does not dissolve in water and remains mostly intact as it passes through your GI tract. It adds bulk to the stool and helps with the passage of digested food through the stomach and intestines. Insoluble fiber is found in foods such as wheat bran, vegetables (non-starchy), and whole grains.

Improved Digestive Health

Fiber is best known for its role in promoting a healthy digestive system. It helps regulate bowel movements, preventing constipation by adding bulk to stool and facilitating smoother passage through the intestines. Insoluble fiber, found in foods like whole wheat, nuts, and vegetables, supports gut health by ensuring efficient waste elimination. Meanwhile, soluble fiber, present in foods like oats, beans, and apples, absorbs water to form a gel-like substance that aids digestion and prevents diarrhea.

Heart Health Benefits

A fiber-rich diet has been linked to improved cardiovascular health. Soluble fiber helps lower cholesterol levels by binding with cholesterol particles and removing them from the body before they can be absorbed into the bloodstream. Studies show that individuals who consume more fiber have a reduced risk of heart disease, hypertension, and stroke. Whole grains, legumes, and fruits like berries and citrus are excellent sources of heart-friendly fiber.

Blood Sugar Regulation

For individuals managing diabetes or at risk of developing the condition, fiber can be particularly beneficial. Soluble fiber slows the absorption of sugar, helping regulate blood sugar levels and preventing spikes. This leads to better glycemic control, which is essential for managing diabetes. High-fiber foods like legumes, whole grains, and non-starchy vegetables can aid in maintaining stable blood sugar levels throughout the day.

Weight Management and Satiety

Incorporating more fiber into the diet can also assist with weight management. High-fiber foods tend to be more filling, helping individuals feel satisfied for longer periods and reducing the likelihood of overeating. Fiber-rich foods are often lower in calories while still providing essential nutrients, making them an excellent choice for those looking to maintain or lose weight in a healthy manner.

Gut Microbiome Support

The gut microbiome, composed of trillions of bacteria, plays a crucial role in digestion, immune function, and overall well-being. Fiber serves as a prebiotic, feeding beneficial gut bacteria and promoting a balanced gut microbiome. A healthy gut environment has been associated with a lower risk of inflammation, better immune response, and even improved mental health.

Tips for Increasing Fiber Intake

Start your day with whole grains such as oatmeal or whole wheat toast. Include more fruits and vegetables in meals and snacks. Opt for legumes like lentils, chickpeas, and black beans as protein sources. Choose whole grains like quinoa, brown rice, and whole wheat pasta instead of refined grains. Snack on nuts, seeds, and high-fiber foods like popcorn. Gradually increase fiber intake and drink plenty of water to aid digestion.

Adding more fiber to your diet is a simple yet effective way to enhance overall health. From improved digestion and heart health to better blood sugar control and weight management, the benefits are extensive. By incorporating a variety of fiber-rich foods into daily meals, individuals can enjoy a healthier, more balanced lifestyle. Start small, make gradual changes, and experience the positive impact fiber can have on your 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 RainsCounty AgriLife on Facebook.

Fight Falls with A Matter of Balance

Aging brings a range of unexpected challenges, emotions, and fears, but falling and fall-related injuries continue to top of the list of concerns for aging Americans. Falling is a sudden and often unexpected loss of balance that can result in injury, ranging from minor bruises to severe fractures or head trauma. It can occur due to various factors, including physical conditions like muscle weakness or poor vision, environmental hazards such as slippery floors or uneven surfaces, and external influences like distractions or improper footwear. Falls are particularly dangerous for older adults, as they can lead to long-term mobility issues and a loss of independence. 

Falls are the leading cause of fatal and non-fatal injuries in the US. According to 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. However, falls can be prevented by staying active, maintaining a safe environment, and taking precautions. By understanding the causes and risks associated with falling, individuals can take proactive steps to reduce their likelihood and maintain overall well-being.

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, March 3rd through April 21st 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.

Healthy Heart

Cardiovascular disease remains the leading cause of death for both males and females in the Unites States with someone dying every 34 seconds as a result. Written a different way, nearly 2,500 Americans die each day from cardiovascular disease. While these numbers may be shocking at first, they should not be overly surprising if you look at health trends across the nation. According to the American Heart Association (2025), nearly 47% of adults live with high blood pressure, 72% of adults are overweight, and roughly 57% of have type 2 diabetes. If you find yourself or a loved one in one (or more) of these statistic groups, it might be time to look at making some lifestyle changes.

Lowering the risk of cardiovascular disease involves making lifestyle changes and managing health conditions. Start out by slowly making changes and gradually work toward a healthier heart. Look at these tips and identify areas you might need to focus to help you get started.

Maintain a Healthy Diet

• Eat heart-healthy foods, such as fruits, vegetables, whole grains, and lean proteins.
• Choose healthy fats (unsaturated fats from olive oil, nuts, and fish) and avoid trans fats.
• Limit processed foods, refined sugars, and high-sodium foods.
• Reduce red and processed meats.

Stay Physically Active

• Aim for at least 150 minutes of moderate-intensity exercise (e.g., brisk walking, swimming) or 75 minutes of vigorous exercise (e.g., running, cycling) per week.
• Incorporate strength training exercises twice a week.
• Reduce sedentary behavior by taking breaks from sitting every 30–60 minutes.

Manage Weight

• Maintain a healthy BMI (18.5–24.9).
• Reduce abdominal fat, as excess belly fat is linked to a higher risk of heart disease.

Quit Smoking and Limit Alcohol

• Quit smoking completely—tobacco damages blood vessels and increases CVD risk.
• Limit alcohol intake to moderate levels (1 drink/day for women, 2 drinks/day for men).

Reduce Stress

• Practice mindfulness, meditation, yoga, or deep breathing techniques.
• Ensure adequate sleep (7–9 hours per night).

Get Regular Check-Ups

• Monitor blood pressure, cholesterol, and blood sugar levels regularly.
• Follow your doctor’s advice and take medications as prescribed if needed.

Texas A&M AgriLife Extension’s Dinner Tonight Program is a great resource for healthy, tasty, and budget-friendly recipes. Visit https://dinnertonight.tamu.edu or follow Dinner Tonight on Facebook for daily recipes and health tips.

Having a healthy heart requires a mixture of activities and lifestyle changes. Strive to create a healthy balance between exercise, diet, and lifestyle. If healthy habits are new to you, start out slow by making small changes over time. Healthy habits do not form overnight, so it is important to be patient with your progress.

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.

UDMI. (2025). https://www.udmi.net/cardiovascular-disease-risk/

Protecting the 3 Ps (Pets, Plants, & Pipes) in Winter Weather

Winter weather with sub-freezing temperatures is forecasted throughout much of the state over the next few weeks. Here are some tips on protecting the three Ps (pets, plants, and pipes) from the cold.

Protecting Pets. Texas A&M Veterinary Medical Diagnostic Laboratory provides tips about caring for pets during winter weather.

• Pets should be kept inside during the day and night. If dogs must be left outside for any time, they should have a draft-free shelter large enough to stand and turn around in, yet small enough to retain body heat. Use a layer of straw or other bedding material to help insulate them against the cold. Make sure the entrance faces away from the incoming wind and snow.
• When possible, keep smaller dogs and cats indoors during freezing temperatures. Be mindful that cats left outdoors in cold weather seek shelter and heat under the hoods of automobiles and can be injured or killed when starting the engine. Banging loudly on the hood of your car a few times before starting the engine will help avoid tragedy.
• Be aware of pets around salt and deicing chemicals. Salt and chemicals on sidewalks to combat ice buildup can irritate skin and are easily ingested. Thoroughly clean your pets’ paws, legs and abdomen to prevent ingestion of toxic substances and prevent their pads from becoming dry and irritated. Signs of toxic ingestion include excessive drooling, vomiting, and depression.

Winter is also a good time to leave pets’ coats a little longer than normal to provide extra warmth.

Protecting Plants. Frosts and freezes can damage or kill exposed plants, especially those in containers. Damage can vary greatly among plant varieties, and cold-sensitive plants will require more protection than hardier plants.

Watering plants and making sure they are not drought-stressed before freezing temperatures arrive can help. Watering just before the freeze can also help because water creates warmth and loses heat slowly. Drought-stressed plants are more susceptible to the cold. If you are not able to bring plants inside, the best option is to cover and place them in a location that gets ample sunlight.

Plants in containers should be moved inside the home or garage, any space where temperatures will stay above freezing. If container plants are unable to move indoors, put them on the south side of the house, water them well and pile on mulch, leaves, or hay to protect the roots and/or cover them with a frost blanket. Cold-sensitive landscape plants can also be covered with similar protection.

When covering plants, drape them with cardboard or cloth material to the ground and secure it. The idea is to trap enough warmer air escaping from the soil to protect plants from a killing freeze. Not ready to put up the holiday lights, stringing them around sensitive plants and covering them with a tarp can provide protection from light freezes.

Protect Pipes. When it comes to winter weather freeze damage to your home, protecting exposed pipes is critical when temperatures dip below freezing. Homeowners should protect pipes around the house or in wellhouses before temperatures drop below freezing. 

Water pipes can freeze and burst when the outside temperature reaches 20 degrees or below, but you should take precautions anytime temperatures are expected to dip below freezing. Pipes with northern exposure face an increased risk of freezing and bursting. Additionally, exposed pipes, including outdoor faucets, water sprinklers, water pipes in basements, crawl spaces, attics or garages, pipes running along exterior walls, swimming pool supply lines and well houses are especially susceptible to freezing temperatures.

Letting indoor faucets drip may also help during prolonged freezing temperatures, and using heat lamps to raise temperatures in lesser-insulated spaces with pipes like well houses or basements may also help prevent busted pipes.

Many protective products to insulate water pipes like sleeves, insulation, or heat tape are available at local plumbing supply retailers. If you are not able to locate protective products in stores, newspapers can also provide a slight level of protection when wrapped thoroughly around exposed pipes.

For more winter weather safety and preparation tips, visit https://agentsarah.blogspot.com/2024/01/. 

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.

Turkey Tips

With Thanksgiving quickly approaching, it is time to plan your holiday meal. Whether this is your first or fiftieth year in charge of baking the bird, it is always a good idea to read over a few tips for cooking and safety before you get started.

Determining what size turkey you need based on how many you plan to feed is one of the most important parts of planning your Thanksgiving meal. You should plan for 1-1.5 lbs. of turkey per person. If you are nervous about not having enough, plan for the higher end because you can always get creative with leftovers. If you prefer to purchase a fresh turkey, you need to purchase it 1-2 days before cooking and you need to make sure you have a supplier with an availability guarantee. If you purchase a frozen turkey, remember to keep it frozen until you are ready for it to thaw. For food safety reasons, it is recommended that you not purchase a pre-stuffed turkey.

If you are cooking a frozen turkey, remember to include time for your turkey to thaw. For every 5 lbs. of turkey, you will need roughly 24 hours of thaw time. The safest way to thaw a frozen whole turkey is in the refrigerator (set to 40° F). Make sure you place it on the bottom shelf to prevent the spread of bacteria. A refrigerator thawed turkey is good for one to two days before cooking.

If you find yourself short on time, you can thaw your turkey in cold water or in the microwave. To thaw in cold water, allow 30 minutes per pound of turkey. Place the turkey in a leak-proof plastic bag and change the cold tap water every 30 minutes. Do not use hot water to thaw. If you choose to thaw your turkey in the microwave, follow the manufacturer’s defrosting instructions and plan to cook it immediately.

Thawing in the Refrigerator:

• 8 to 12 pounds = 1 to 2 days
• 12 to 16 pounds = 2 to 3 days
• 16 to 20 pounds = 3 to 4 days
• 20 to 24 pounds = 4 to 5 days            

Thawing in Cold Water:

• 8 to 12 pounds = 4 to 6 hours
• 12 to 16 pounds = 6 to 8 hours
• 16 to 20 pounds = 8 to 10 hours
• 20 to 24 pounds = 10 to 12 hours

After thawing, you should remove the bag of giblets and the neck. You do not need to rinse your turkey. Bacteria may be present inside and outside of the turkey and it cannot be washed off. The only way to destroy bacteria is to cook your turkey to at least 165° F. Remember to wash your hands before and after handling your turkey.  

Now that you have your turkey thawed and ready to cook! Oven roasting is one of the most popular and easiest methods of cooking your turkey. With your oven at 325° F, insert an oven-proof meat thermometer into the thickest part of the breast or inner thigh, add a ½ cup of water to your pan, and season your meat. Cover your turkey with a lid or aluminum foil tent for the first hour and a half to keep it moist, remove it later for a crispy skin. Recover the turkey when it reaches the desired color.

Oven Time:

• 8 to 12 pounds = 2 3/4 to 3 hours
• 12 to 14 pounds = 3 to 3 3/4 hours
• 14 to 18 pounds = 3 3/4 to 4 1/4 hours
• 18 to 20 pounds = 4 ½ to 5 hours

When cooking your turkey, temperature is the most important thing to remember. Turkey meat must reach at least 165° F to kill harmful bacteria. Check the temperature in several areas to be safe. Insert an instant read thermometer into the thickest part of the breast, thigh (away from the bone), and innermost part of the wing, wait 20 seconds, and check the temperature. If you cook stuffing with your bird (inside or outside), it must also reach 165° F. If you do not have a meat thermometer, swing by the Rains County AgriLife Extension office.

Allow your cooked turkey to rest for 20 minutes before carving to allow the juices to reabsorb. Resting your turkey will also make it easier to carve.

Store any leftovers in the refrigerator within two hours of preparation or one hour if the temperature outside is above 90° F. Properly refrigerated leftovers should be used within three to four days and frozen leftovers should be used within 6 months for best quality.

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.

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.