Cyclospora!

The Cyclospora outbreak has many people wondering what they should do with lettuce and other types of fresh produce. According to the Centers for Disease Control and Prevention (CDC), investigation of the current nation-wide outbreak is ongoing.  Iceberg lettuce grown in Mexico is believed to be a primary source of the outbreak. Another outbreak in North Carolina has recently been reported but the source of the contaminated produce has yet to be confirmed.

What is Cyclospora?

Cyclospora is a parasite spread by consuming food or water contaminated with human feces.   According to the CDC, if someone consumes food or water contaminated with Cyclospora, illness (called cyclosporiasis) can appear anywhere from 2 to 14 days or even longer. Symptoms of cyclosporiasis vary from person to person and can include stomach cramps, watery diarrhea, frequent bowel movements, loss of appetite, low-grade fever, and headache. People infected with Cyclospora may experience symptoms, begin to feel better, then often experience symptoms again. Cyclosporiasis is treatable with the correct antibiotics. 

Outbreaks of cyclosporiasis are not uncommon and often peak during the summer months.  They typically involve fresh produce such as lettuce, basil, cilantro, parsley, and berries.   

Preventing Cyclospora at home

How can consumers reduce their risk of becoming infected with Cyclospora? Jenna Anding, PhD, RDN, Professor and Extension Specialist with Texas A&M AgriLife Extension Service offers the following tips:

• Do not eat any produce that has been recalled. A current list of recalled items can be found on the U.S. Food and Drug Administration website: https://www.fda.gov/food/outbreaks-foodborne-illness/investigation-9-state-outbreak-cyclospora-illnesses-iceberg-lettuce-july-2026 
• Consider avoiding the use of bagged salads and other leafy greens until the source of the outbreak is confirmed. Instead, select whole heads of lettuce, peel off the outer leaves, and wash thoroughly.  
• Always begin food preparation with clean hands. Wash hands for 20 seconds with soap and warm water.  It is especially important to wash hands after using the restroom. 
• Wash produce under cool, running water before peeling, cutting, or eating. For produce with a firm and/or textured peel, use a clean vegetable brush and scrub under running water. Cut away any damaged areas on the produce before eating or cooking. This includes leafy greens, herbs such as cilantro or parsley, and other fresh produce.
• Prevent cross-contamination by separating fresh produce from other raw foods; use clean utensils, cutting boards.
• Individuals who are very young, elderly, pregnant, or have a weakened immune system may want to consider avoiding raw fruits, vegetables, and herbs for the time being. However, cooking produce to a minimum temperature of 158 degrees can kill the parasite.

Washing can remove some, but not all of the Cyclospora that might contaminate fresh produce. The CDC cautions that Cyclospora parasites are resistant to chlorine-based sanitizers; the use of bleach or soap to rinse produce is not advised.  

For more information about Cyclospora, visit the Food and Drug Administration at https://www.fda.gov/food/foodborne-pathogens/cyclospora.

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.

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.

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.

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.

Limiting Sugar Intake

In today's fast-paced world, it's easy to succumb to the allure of sugary treats and beverages. From soft drinks to candy bars and even seemingly healthier options like fruit juices, sugar is everywhere. While sugar can provide a quick burst of energy and a delightful taste, consuming it in excess can have detrimental effects on your health. Let’s explore the importance of limiting sugar intake and offer practical tips for reducing your sugar consumption.

Sugar is a type of carbohydrate that the body converts into glucose for energy. However, not all sugar is created equal. There are two main types of sugar: naturally occurring sugar and added sugar. Naturally occurring sugar is found naturally in foods like fruits, vegetables, and dairy products. It comes bundled with essential nutrients, fiber, and antioxidants, making it a healthier choice. Added sugar, on the other hand, is sugar that is introduced during food processing or preparation. It's the sugar found in sodas, candy, baked goods, and countless other processed foods. Consuming too much added sugar can lead to various health issues.

The Downside of Excessive Sugar Consumption

• Weight Gain: Excessive sugar intake is a leading cause of obesity. Added sugar provides empty calories, meaning it has no nutritional value and can lead to weight gain when consumed in excess.
• Tooth Decay: Sugary foods and beverages are a primary cause of dental problems. The sugar feeds harmful bacteria in the mouth, leading to cavities and gum disease.
• Increased Risk of Chronic Diseases: High sugar intake has been linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer.
• Energy Crashes: While sugar can provide a quick energy boost, it's often followed by a crash, leaving you feeling tired and sluggish.
• Addiction: Sugar can be addictive, leading to cravings and overconsumption, further compounding its negative effects.

Tips for Limiting Sugar Intake

• Read Labels: One of the best ways to limit sugar intake is to read food labels carefully. Look for "added sugar" in the ingredient list and be wary of foods with high sugar content.
• Choose Whole Foods: Look for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods contain natural sugars along with essential nutrients.
• Reduce Sugary Drinks: Sugary drinks like soda, sports drinks, and fruit juices are major culprits. Replace them with water, herbal tea, or sparkling water with a slice of lemon or lime.
• Practice Moderation: It's okay to enjoy sugary treats occasionally, but moderation is key. Limit your indulgence to special occasions rather than making it a daily habit.
• Swap Sweeteners: Replace sugar with natural sweeteners like honey, maple syrup, or stevia in your cooking and baking.
• Cook at Home: When you prepare meals at home, you have control over the ingredients you use. You can reduce sugar in your recipes and experiment with healthier alternatives.
• Educate Yourself: Learn about the different names for added sugars, such as high fructose corn syrup, agave nectar, and maltose, and be vigilant when you see these on labels.

Limiting sugar intake is essential for maintaining good health and well-being. By making conscious choices to reduce your consumption of added sugar and opting for natural, whole foods, you can protect yourself from the negative effects of excessive sugar intake. Small changes in your diet and lifestyle can lead to significant improvements in your health, energy levels, and overall quality of life. So, take that first step toward a healthier you by taming the sweet menace of sugar. Your body will thank you in the long run.

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.

Becoming a Healthier You

Because we all lead different lifestyles, it is no surprise that dieting is not “one-size-fits-all.” Therefore, it is important to follow a healthy eating regimen that is tailored to you and your daily needs. Sticking to a diet that is custom to you will both give you the energy that your body requires and help combat obesity and weight gain. 

According to the Academy of Nutrition and Dietetics, carrying too much body fat may have harmful effects on your health. More than ⅓ of U.S. adults are obese, which is defined as having a body mass index (BMI) of >30. There are many contributing factors that cause obesity, most of which can be prevented or regulated. Some of these factors include:

• Family history and genes
• Medications
• Lifestyle habits
• Eating behaviors
• Stress
• Too little sleep
• Medical problems

Texas A&M AgriLife Extension Specialist David Leal recommends creating long-term goals that are broken down into achievable steps - those then become goals that are focused on daily. “We often feel like there’s so many things we need to change; eat better, exercise more, lose weight, lower cholesterol. However, this can become overwhelming. Remember that progress, no matter how small or slow, is still progress,” Leal said. When approaching weight loss, follow these simple lifestyle changes that can be easily incorporated into your daily routine:

• Eat a calorie-controlled diet
• Participate in physical activity (150 minutes of moderate-intensity each week is recommended for adults)
• Try behavior therapy (recognizing triggers for eating)

While exercising is a key component in being healthy, failure to eat a well-balanced and nutritious diet is often the limiting factor that keeps people from becoming the healthiest version of themselves. For weight loss, or improving any chronic disease, eating 2-3 servings of vegetables a day can make a tremendous impact. Add balance to your meals by making half of your plate fruits and vegetables while decreasing the amount of protein and starches, such as meat and potatoes. To help keep your eating habits on track, follow these simple steps from the Academy of Nutrition and Dietetics:

• Eat breakfast
• Make half your plate fruits and vegetables
• Fix healthy snacks
• Drink more water
• Reduce added sugars
• Cook homemade meals
• Explore new foods and flavors
• Experience with plant-based meals
• Eat slower

If you want to stay on the straight and narrow by eating healthy but are looking to mix up your mealtime routine with new recipes, visit AgriLife Extension’s Dinner Tonight to choose from a variety of healthy meals like Flatbread Pizza, Mediterranean Chicken, Taco Boats, and even desserts like Banana Chia Bread, Pistachio Cake, and Unicorn Popsicles!

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.

May is Better Sleep Month

Better Sleep Month is observed during the month of May and aims to encourage healthy patterns of sleep and educate on the benefits of sleeping well.  According to Amy Valdez, Texas A&M AgriLife Program Specialist, “sleep is just as important as including a well-balanced eating pattern and physical activity into our daily lives. It can have a great impact on our physical and mental health, and a lack of sleep can be detrimental”.

Sleep is a crucial part of our daily lives. It is recommended by the National Sleep Foundation that most adults should sleep for seven to nine hours every night. Getting in a good night’s sleep not only helps us feel energized and prepared for the next day but it can also aid in maintaining a healthy immune system and managing stress.  

In the United States, 1 in 3 adults are not getting adequate sleep. Insufficient sleep can play a role in various aspects of one’s health. Not getting enough can lead to increased risk of weight gain, depression, and certain chronic diseases such as heart disease and type 2 diabetes. Just as getting enough sleep as an adult can be an issue, so is too much sleep or oversleeping.  Oversleeping can be linked to individuals gaining weight, experiencing depression, headaches, or backaches.

Getting a good night’s sleep does not always come easy. Try these tips to help you get a better night’s sleep:

• Exercise During the Day - Physical activity during the day can make it easier to fall asleep. Avoid exercise close to bedtime as this may have the opposite effect.
• Keep it Consistent- Aim to go to bed and get up at the same time each day. Keep a bedtime routine to allow your body to wind down.
• Prepare your Area for Quality Sleep - Sleeping in a room that is dark, cool, and has limited distractions can provide for a better night’s sleep. Ensure your sleeping area has all of the necessary items you may need to sleep, such as pillows, blankets, and a sound machine to muffle distracting noises.
• Reduce Use of Electronics - The blue light from electronics can interrupt the production of sleep hormones, causing difficulty sleeping. Aim to put away electronic devices at least 30 minutes before bedtime. 
• Avoid Caffeine - Caffeine is typically used to provide a boost of energy. Consuming caffeine before bed can make it hard to fall asleep and make sleep not as restful. The general recommendation for cutting off caffeine products is a minimum of eight hours before going to bed.

While these tips may work for some individuals, this does not replace treatment for any forms of chronic sleep deprivation. If there is a continuous pattern of inadequate sleep or concerns, visit and speak with your healthcare team.

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.

April is Stress Awareness Month

We all deal with stress at certain times in our lives, but have you ever really stopped to think about stress and the impact it has on your health? April is Stress Awareness month and while I do not usually get into monthly health designations, stress is so often overlooked I thought it might be a good one to investigate. 

The World Health Organization (2023) defines stress as a state of worry or mental tension resulting from a difficult situation. Stress is not always a bad thing; it is a natural response to help us address certain threats or challenges in our lives. However, while stress can be a motivator to help us work through difficult circumstances, long-term stress can be detrimental to our health. Headaches, stomach disorders, depression, heart attacks, and strokes are all tied to long-term exposure to stress. By triggering our fight-or-flight response, stress causes our bodies to release chemicals and hormones specifically meant to target our perceived threat (stressful situation). In normal situations, when the stressor is removed, the body relaxes and returns to normal, but with prolonged exposure to stress, our bodies are not able to relax and reset.

Stress is categorized into three main types, acute, episodic acute, and chronic.

• Acute Stress is the most common and is usually brief. Acute stress is our everyday response to challenging situations. Acute stress can occur as a response to our normal thoughts or anxiety over upcoming events. (Severe acute stress is a subcategory and is a more serious situation possibly leading to PTSD or other mental health problems.)
• Episodic Acute Stress occurs in people experiencing frequent stressors, possibly living in chaotic or crisis situations. Episodic acute stress is common in certain professions such as emergency first responders.
• Chronic Stress is the most harmful type of stress. Chronic stress occurs when you are exposed to high stress levels for an extended period without a break. Untreated chronic stress can lead to deterioration of your mental and physical health. If you are living with chronic stress, please reach out for help. 

Although stress is a natural response, knowing ways to reduce or manage stress can be a life saver, literally. When you are feeling stressed, take a moment to step back and evaluate the situation.

Everyday stress can be reduced by making small changes in your daily routine.

• Activity - Exercising for 20-30 minutes a day can help significantly reduce stress. Walking outdoors is one of the best ways to reduce feelings of stress and anxiety.
• Sleep – Make sure you are getting plenty of quality sleep. Our bodies need sleep to heal. Think of a good night’s sleep as a reset button for your body, mentally and physically.
• Nutrition – Eat right. Remember the saying, you are what you eat. If you are eating junk, your body is being fueled by junk. We do not run well on junk. Increase your consumption of fruits, vegetables, lean meats, and dairy to help your body get the nutrition it needs to adequately address stress.
• Relax – While this is often easier said than done, it is extremely important. Try meditation, writing in a journal, coloring, doing a puzzle, taking a yoga class, or even breathing exercises to help you relax. Find something you enjoy and make it a priority in your daily life.
• Talk to your doctor – We all need help every now and then when things seem too difficult to handle alone. If you have tried to help manage your stress but it still seems to be too much, talk to your doctor, they can help.

I encourage you to join me this month in identifying your stressors and working to reduce their impact on your health. Stress is universal, but it does not have to be universally detrimental.

Remember, walking is an excellent way to reduce stress and Rains AgriLife Extension is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E. North Street in Emory (weather permitting). Grab your shoes, water, and a friend and come walk away your worries with us! We will walk for about 30 minutes leaving you time to eat a quick lunch after.  

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.

Choosing the Right Athletic Shoe

If you are looking to be more active, one of the best ways to start is to choose the right athletic shoe. With the many types of athletic shoes that are available, it can be hard to know which to purchase.

There are differences in design and variations in material and weight. The American Academy of Orthopedic Surgeons says that these differences have been developed to protect the areas of the feet that encounter the most stress in a particular athletic activity. Some of the different types of sports shoes available include the following:

• Athletic shoes are grouped into the following categories: running, training, and walking; they include shoes for hiking, jogging, and exercise walking. These shoes should have a comfortable soft upper, good shock absorption, smooth tread, and a rocker sole design that encourages the natural roll of the foot during the walking motion. Features of a good jogging shoe should include cushioning, flexibility, control, and stability in the heel counter area, lightness, and good traction. Cross-training shoes combine several characteristics of other types of shoes so that you can participate in more than one sport and wear the same shoe. A good cross trainer should have flexibility in the forefoot that is needed for running, in addition to stability on the inside and outside of the shoe for the control needed for aerobics and tennis. Walking shoes should flex easily at the ball of the foot, which help feet to push forward.
• Court sport shoes include shoes for tennis, basketball, and volleyball. Most court sports require the body to move forward, backward, and side-to-side. As a result, most athletic shoes used for court sports are subjected to heavy abuse. The key to finding a good court shoe is the sole. Ask a coach or shoe salesperson to help you select the best type of sole for your sport.
• Field sport shoes include shoes for soccer, football, and baseball. These shoes are cleated, studded, or spiked. The spike and stud formations vary from sport to sport, but they generally are replaceable or detachable cleats, spikes, or studs affixed into nylon soles.
• Track and field sport shoes are very specific to the sport. The needs of the individual are most important when picking the shoe. For example, foot types, gait patterns, and training styles should always be considered. It is always best to ask a coach about the type of shoe that should be selected for the event in which you are participating.

It’s also important to choose proper-fitting sports shoes. Proper-fitting sports shoes can enhance performance and prevent injuries. Follow these specially designed fitting facts when purchasing a new pair of athletic shoes:

• Try on athletic shoes after a workout or run and at the end of the day. Your feet will be at their largest.
• Wear the same type of sock that you will wear for that sport.
• When the shoe is on your foot, you should be able to freely wiggle all of your toes. There should be a thumb’s width from the tip of the toe to the end of the shoe.
• The shoes should be comfortable as soon as you try them on. There is no break-in period. If they’re not comfortable in the store, they won’t be comfortable when you’re exercising.
• Walk or run a few steps in the shoes. They should be comfortable. The heel of the shoe should not slip off the foot as you walk or run.
• Always re-lace the shoes you are trying on. You should lace through each top eyelet as you crisscross the lacing pattern to ensure a more snug fit and decrease slippage. Don’t tie the laces too tight as this may cause injury to the nerves or tendons on the top of the foot and ankle.

Now that you know what type of shoe to buy and tips to picking out a properly fitting shoe, you need to consider its construction—how well it was made. Understanding the basics of shoe construction can help you choose intelligently from among the thousands of available styles.

• Stitching should be secure, even, and straight. There should be no rough spots, wrinkles, bulky seams, or gummy adhesives.
• Rubber around the base of the shoe should be one continuous strip, tightly attaching the sole to the upper.
• The toe box should be square for adequate toe room.
• The shoe should have side and tongue padding for extra comfort. Cushioning on the cuff around the ankle and at the Achilles tendon helps to reduce friction and irritation.
• The inner sole should be soft and resilient, with adequate arch cushions.
• The reflector should be as big as possible, especially if you will be outside at dusk or dawn.
• The insole should be removable for cleaning and, when it loses springiness, replacement.

In addition to being overwhelmed by all the choices in athletic shoes, you may be surprised at how much they cost. Slick ads and television commercials tout technological features, the latest gimmicks, and shoes named after sports celebrities. Paying more than $100 does not necessarily get you a better shoe. Good quality shoes may be pricey, but don’t overlook the less expensive shoes because they can outperform their costlier brand mates. Be sure that whatever price you decide to pay for the shoes, it’s because the shoe has the features that meet your needs—not because it is a certain brand or has a sports celebrity’s name on it.

If you have your shoes but not sure where to start, Rains AgriLife is hosting Walking Wednesdays at 12:10 pm at Sandy Creek Park, 337 E. North Street in Emory (weather permitting). Grab your shoes, water, and a friend and come walk with us! We will walk for about 30 minutes leaving you time to eat a quick lunch after.

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.

Increasing Activity

Increasing Activity. A recent health report from the CDC indicates a notable trend in the percentage of overweight (30.7%) and obese (41.9%) American adults. Additionally, it is estimated that 20% of children (18 and under) are overweight or obese. While being a little fluffy may help keep you toasty on cold winter days, it is not the healthiest way to stay warm. Being overweight increases the risk of many serious diseases and health conditions.

Incorporating a diet high in fruits, vegetables, and lean meats is a crucial part of being healthy, but increasing daily activity also plays a significant role. Traditionally, increasing activity meant exercise, but many health professionals now prefer to put the emphasis on movement, rather than exercise. Movement is much more appealing to the masses than exercise because movement can include things we actually enjoy doing, like gardening, fishing, or even shopping.

So what can you do to increase your daily activity? Lots of things, but I like to start by getting an activity tracker. Wear the tracker for a week without doing more than your normal activities. This will help you determine your current activity level and from there you can start to increase your activity. If you currently take 4,000 steps a day, increase in small increments by taking 5,000 steps. For most adults, a healthy step goal is between 8,000 and 10,000 steps per day (roughly 2,000 steps equal a mile). Try to make small increases each week, increasing too much too fast may lead to burn out or injury; go slow, do not try to be an Olympic athlete overnight. Little increases can add up to big improvements in your overall health. 

Tips to help increase activity:

• Set an hourly move reminder (this is very helpful if you have a desk job). Set a reminder for each hour you are at work. Take ten minutes to stand up, walk around your office, or stretch.
• During your lunch break, take a walk for half and then sit down to eat.
• Recruit a family member or friend to take a walk with you. Accountability is a great way to stay on track.
• Find a parking spot at the back of the lot, rather than close to the doors.
• Download a walking or activity app to your smartphone. Apps are a great way to join a virtual community, they help you log your movement, and they often provide activity guidance (workouts, stretches, etc.).

If you are interested in joining a lunch time walking group, March into Summer is a 90-day walking program that will start March 1st. The program is designed to ease individuals into a more active lifestyle. This program is open to everyone and is a judgement free zone. The program will offer multiple ways to participate and will provides a variety of health and nutrition activities and tips.  If you would like more information, please email sarah.latham@ag.tamu.edu.

Remember to check with your physician before starting any new activity and listen to your body! If something hurts, stop doing it.

If you have questions or concerns, please feel free to 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.

One Pill Can Kill - Halloween Safety Tips

This Halloween, the Texas Department of Transportation (TxDOT) and the Drug Enforcement Agency (DEA) are teaming up with Texas A&M AgriLife Extension Service’s Watch UR BAC program to spread awareness on the fentanyl epidemic spreading across our state. Fentanyl is a synthetic opioid originally developed as a pain management tool for cancer patients; it is 100x stronger than morphine and 50x stronger than heroin.

The Drug Enforcement Administration warns the public of the alarming increase in the lethality and availability of fake prescription pills containing fentanyl and methamphetamine. International and domestic criminal drug networks are mass-producing fake pills, falsely marketing them as legitimate prescription pills, and killing unsuspecting Texans. These counterfeit pills are easy to purchase, widely available, and often contain deadly doses of fentanyl. Pills purchased outside of a licensed pharmacy are illegal, dangerous, and potentially lethal. These risks include overdose, forming new addictions, and traffic related crashes due to impairment.

Over the Halloween holiday, it is especially important that parents stay informed on this epidemic. One of these most prevalent trends currently involves rainbow-colored pills that have been laced with fentanyl and designed to attract younger kids. “Everyone loves Halloween… it is hard to beat, fall air, costumes, and candy!” said Texas A&M AgriLife Extension FCH Agent Sarah Latham, Rains County. “Unfortunately, we as a community must be aware of the ever-present dangers related to illicit substances. This is a growing threat to our children, and it is our responsibility to protect them”. It is important for parents to understand, one pill containing fentanyl can be lethal.

The U.S. Drug Enforcement Association (DEA) is urging parents to be aware of rainbow fentanyl, a deathly opioid drug traffickers are using to “drive addiction amongst kids and young adults,” DEA administrator, Anne Milgram, said in a statement. Rainbow fentanyl is a drug in the form of a pill or powder that is brightly colored to look like candy and appeal to children and young people. Rainbow fentanyl is also being produced in blocks that resemble sidewalk chalk. As a parent, make sure you prepare and are always aware. 

Ahead of Halloween, local authorities are warning parents to keep a close eye on Trick-or-Treat baskets, just two milligrams of fentanyl, equal to 10-15 grains of table salt, is considered a lethal dose, per the DEA. Any candy-looking substance will get a lot of attention as Halloween nears, so parents should be on the lookout and kids should be reminded never to eat unpackaged candy without having parents inspect it first.

Make sure your children know, they should never accept any candy, pills, or other substances that look like they may have been altered.

Safety Tips:

If you plan to Trick-or-Treat this year, here are a few tips to help you and your kids prepare for a safe and happy Halloween.

• Only accept and eat candy wrapped in an original, sealed, and unbroken package.
• If you find an unfamiliar substance, do not touch it. Contact your local law enforcement agency. 
• Watch your surroundings and stay away from anyone acting suspicious.
• Stay in well-lit neighborhoods and do not talk to strangers.

By working together, we can save lives and help keep each other safe. Please join us in spreading this important message for the Halloween holiday, One Pill Can Kill.

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.

Finding Our Feet Podcast

We are just two 40-soemthing moms looking to get healthy and maybe run a few miles. Hosted by Texas A&M AgriLife Extension FCH Agents, Bethany Arie and Sarah Latham, this lighthearted podcast may be just what you are needing. So, if you are looking for a little extra motivation to help you get (or stay) in shape, join us for a weekly look into our fitness journey. 

Available on Apple Podcast, Anchor, and Spotify... Simply search Finding Our Feet. 

Follow us on Facebook for additional information!

Sleep More for Good Health

As we move into March, this seemed like a good time to highlight National Sleep Awareness Week, March 13th - 19th, and encourage a focus on quality sleep as a means of improving general health and well-being. Sleep deprivation is harmful to our cognitive functions, inadequate sleep can lead to decreased attention and alertness, altered abilities to plan and organize, reduced creativity, and an increase in unhealthy risk-taking. Although the amount of sleep needed and the effects associated with sleep deprivation will vary slightly from person to person, the importance of adequate sleep remains unchanged.

The CDC recommends 7 or more hours of sleep each night for adults and even more for children; school age children should get between 9-11 hours of sleep each night. Lack of sleep has been shown to contribute to weight gain and increase the risk of diseases, like heart disease and stroke.1 On average, adults living in Rains County got less sleep than the state and national average.2 

Erica Reyes, Program Specialist with Texas A&M AgriLife Extension, says, “regarding personal wellness, we often hear about the need for a good diet and an active lifestyle. Adequate sleep is the third component of a healthy lifestyle although it is often overlooked or underemphasized; getting the recommended hours is important.” Reyes also recommends health care providers assist by assessing patients’ sleep habits and discussing the importance of sleep, “it is important to assist in raising awareness by discussing sleep habits and by displaying patient education materials on sleep, sleep hygiene, and specific sleep disorders in waiting and exam rooms.”

Over the past two decades, the importance of sleep has received increased attention. Melatonin (a hormone that is naturally produced by the body to induce sleep) supplement sales have sky rocked, increasing roughly 500% from $62 million in 2003 to $378 million in 2014; 20% of Americans have tried a natural sleep remedy in the past year. In addition to sleep supplements, wearable devices and smartphone apps have expanded to include sleep functions; nearly 30% of adults in the US use a smartphone app to track their sleep.3  

Our attempts to reduce weight, maintain peak performance at work, and communicate with others are all dependent on getting enough sleep. Here are three tips to help obtain the rest your body requires to function healthily.

Stick to a schedule:  Our brain determines the time frames for our day and night schedule depending on our sleep routine and sleep cycles. When we disrupt those time frames by significantly altering our sleeping patterns for a few days, we might spend the remainder of the week off our schedule. Sticking to a specific bedtime and wake time is important in establishing a good sleep pattern.

Turn down the lights: Light plays an integral role in regulating our body’s internal clock responsible for sleep (aka: circadian rhythm). When our eyes process light, our body’s natural production of melatonin slows down (and sometimes stops completely) which minimizes drowsiness. As a part of your sleep schedule, select a time each evening to lower light levels in your home.

Limit caffeine intake: Those who consume four or more caffeinated drinks per day are more prone to sleeplessness, so be mindful of coffee, tea, sodas, energy drinks, and their serving sizes. While most caffeine is consumed through beverages, it is important to know

Exercise: Regular exercise throughout the week may help boost the production of the hormone melatonin, termed the "sleep hormone." Simply ensure that your activity does not take place too close to bedtime, or it may have the opposite effect.

If you have tried these tips and still have trouble reaching the recommended hours of sleep, you may have a sleep disorder and need to talk with your doctor. Prepare for questions your doctor might ask by keeping a sleep journal.

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 Start to a New Year

 As we adjust to the New Year, it is a great time to revisit your health goals and reset your priorities. “Making small lifestyle changes can make a big difference in your health and wellbeing” says Dr. Sumathi Venkatesh, a Health Specialist with Texas A&M AgriLife Extension Service. 

Eat healthy foods – Eat plenty of fruits and vegetables every day. Your diet should consist of about 2.5 cups of vegetables and 2 cups of fruits, which can be in fresh, frozen, canned, and dried forms. Include a variety of protein foods and replace butter with heart-healthy oils. Intentionally buy and include more whole grains and low-fat dairy products. Watch for your sodium intake. Let your salt intake not be more than a teaspoon a day.

Stay hydrated – Set a goal to drink half your body weight (lbs.) in water (oz.) per day (if you weight 150 lbs., try to drink roughly 75 oz. of water each day). This may seem like a lot at first, so try easing your way up to that goal by increasing your water intake in increments. Another way to increase your water intake is to swap out one sugary beverage a day with water for one week and during week two try to swap out two sugary beverages with water. Drinking enough water is critical for maintaining strength and for preventing dehydration. Hydration is probably one of the key factors to maintain your physical and mental health. For those who are active you may need more water, especially before and after you exercise.

Be physically active – Exercise has numerous health benefits by improving blood sugar, blood pressure, and blood cholesterol levels. Try getting 30 minutes of moderate to vigorous physical activity for at least five days a week. If you struggle with time, incorporate physical activities in your daily routine by washing your car or mowing the lawn. Simple things can help increase your activity level, such as parking farther from the door at work, setting an hourly reminder to take a five-minute walk, or making plans with a friend to meet during lunch and walk. Remember, it is always a good idea to check with your health care provider before starting a new exercise routine.

Improve mental health – Managing stress and your emotional wellbeing is particularly important for good mental health. If you allow situations to overwhelm you, it may induce stress and may affect your daily activities. Practice mindfulness by having a non-judgmental attitude towards yourself and others. Adequate sleep is important to take care of your emotional wellbeing. Most adults need about 8 hours of sleep every day.

Manage health conditions – Untreated or poorly managed health conditions such as obesity, diabetes, heart disease, or hypertension can be detrimental to your health and may severely impact the quality of your life. Following a healthy diet, exercising regularly, taking prescribed medications, and regularly following up with a physician can prevent or delay complications associated with these conditions.

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.

National Handwashing Awareness Week

December 5th-11th is National Handwashing Awareness Week and focuses on promoting the importance of proper hand hygiene technique. Handwashing is a fundamental way to prevent getting sick and reduce the spread of germs and viruses, such as respiratory, diarrheal, foodborne and travel related illnesses.

So how does handwashing prevent the spread? Some viruses have a protective fatty coating that surround it, such as Covid-19. By using soap and lathering for 20 seconds, germs and chemicals are physically removed. According to the Centers for Diseases Control, “soap lather forms pockets that trap germs, dirt, and chemicals and removes them” while rinsing. Soap and water offer the best deterrence but when this is not available, use hand sanitizer with at least 60% alcohol.

The most common respiratory infections (flu, colds, pneumonia, bronchiolitis, coronavirus, etc.) are caused by viral pathogens and can be reduced by 16%, when practicing handwashing. Similarly, foodborne illnesses (Salmonella, Listeria, Norovirus, etc.) can be transmitted through handling raw meats, like chicken, and then preparing other foods without having properly washed hands. Other ways germs can spread is by touching your mask; touching contaminated surfaces that are frequented by others such as doorknobs, tables, gas pumps, shopping carts; touching your eyes, mouth, and nose; and coughing, sneezing, and blowing your nose then touching people’s hands and/or objects.

What can we do during Handwashing Awareness Week and after? According to Extension Program Specialist Julie Tijerina, “By remembering key times to handwash, we can reduce getting sick or spreading the germs.”  Some of these key times, according to the CDC, include: 

• Before, during, and after preparing food
• Before and after eating food
• Before and after caring for someone who is sick with vomiting and diarrhea
• Before and after treating a cut or wound
• After using the toilet
• After changing diapers or cleaning a person after they have used the bathroom
• After blowing your nose, coughing, or sneezing
• After touching garbage

CDC’s 5-Steps to correct handwashing:

1. With clean running water, wet hands and apply soap
2. By rubbing hands together, create a lather focusing under nails and between fingers
3. Scrub for 20 seconds
4. Rinse with clean running water
5. Using a clean towel, dry hands

Texas A&M AgriLife Extension offers programming to fit your community’s needs. For more information, visit your local health department, or ask for more information on Handwashing programming from the Rains County Extension office by emailing Sarah.Latham@ag.tamu.edu or by calling (903) 473-4580. 

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.

References: 

https://www.cdc.gov/handwashing/index.html

What's with Waist Circumference?

In my last post, I discussed my Body Mass Index (BMI) as the intro to discussing common topics that might come up at doctors’ appointments. In this post, I will discuss waist circumference and why it is important. There are two common and competing ideas on measuring the waist, waist circumference and waist-to-hip ratio. Research attempting to settle the debate of the more accurate has not successfully identified one over the other; in other words, as far as predicting health risks is concerned, both are adequate.

Waist circumference is easier to measure than waist-to-hip ratio, giving it an edge in popularity (and it is the one I will use for the remainder of this topic). The American Heart Association defines abdominal obesity as having a waist circumference of 35 inches for women and 40 inches for men.  These numbers are somewhat higher than those recommended by the International Diabetes Federation (31.5 inches for women and 35.5 inches for men). Your doctor can help you determine which recommendation is most suitable for your individual health needs. To measure your waist circumference, women should find the narrowest part of your midsection and men should measure even with your navel. When measuring, make sure the tape measurer is comfortable and not too loose or too snug.

Now that you know the recommendations and how to obtain your measurement, you might be wondering why this information is important. Research has identified a correlation between abdominal obesity (a waist size about the recommendation) and an increased risk of several diseases, including type 2 diabetes and cardiovascular disease(1). Therefore, health professionals use your waist circumference to determine your individual risk for developing certain diseases. Abdominal fat surrounds many of your important internal organs; this fat is called visceral fat. Simply put, visceral fat is a gel-like substance that wraps around organs and negatively impacts the way the body functions(2).

Decreasing your waist circumference is a major step towards a healthier lifestyle. In addition to a healthy diet, try increasing your activity level (and heart rate) so you sweat for 30 to 60 minutes each day. Speak with your health care professional before beginning any exercise program or changing your physical activity patterns.

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.

Salty Situation

Do you ever wonder if you should work on reducing sodium or salt intake? We hear many different messages about reducing the amount of sodium, salt, and sodium containing ingredients in the foods we eat. Surprisingly, sodium is found more often in processed foods, such as casseroles, pizza, and cold cuts, than what you add from your saltshaker. Understanding how much sodium you need and knowing how to identify foods high in sodium can help you easily make changes in your diet.

Sodium chloride, more commonly known as salt, is roughly 40% sodium and 60% chloride; it is used to flavor food and is also often used as a binder and stabilizer. Salt is also commonly used as a food preservative since bacteria is unable to thrive in high amounts of salt. Sodium is not all bad, the human body requires a small amount of sodium (estimated to be about 500 mg) for vital functions such as conducting nerve impulses, contracting and relaxing muscles, and maintaining the proper balance of water and minerals. However, too much sodium in our diet can lead to high blood pressure, heart disease, and stroke. Additionally, too much sodium in our diet may weaken bones by pulling calcium from them, which is something we need to avoid as we age.

The Dietary Guidelines for Americans recommends limiting daily sodium intake to less than 2,300 milligrams. Eating too much sodium may lead to high blood pressure, which may increase the risk for a heart attack and stroke. Most Americans consume far more sodium per day than we need; the average American is estimated to consume at least 3400 mg of sodium per day. Reducing sodium, which includes salt or other sodium containing ingredients, is beneficial in reducing risks for health-related conditions. 

Reading the nutrition facts label (found on most food containers) will help you identify foods low or high in sodium. The percent daily value (based on a 2000 calorie per day diet) listed on the nutrition facts label can help you quickly determine if a food is low or high in sodium. Pay close attention to the serving size listed on a food label and make sure the amount you eat matches the amount on the label. Information listed on the nutrition facts label is per serving (as described on the label) and most serving sizes are much smaller than what we think. For example, when you eat a bowl of soup, how many saltine crackers do you eat? The serving size for saltine crackers is 5 crackers. Five crackers roughly contain 135 mg or 6% of the recommended daily value. If you eat ten crackers with your soup, you need to double the numbers listed on the label, bringing your sodium intake up to 270 mg or 12% of the recommended daily value… and this is just the crackers, how much sodium is in the soup?

You may be shocked to learn how much sodium is in some of your favorite foods. Major sources of sodium include processed foods like canned products, breads, deli meats, snack foods, and mixed dishes. For healthier options, look for foods labeled as low or reduced sodium. The National Heart, Lung, and Blood Institute recommends adopting the DASH (Dietary Approaches to Stop Hypertension) eating plan to help reduce sodium intake and reduce the risk of high blood-pressure. Please contact the Rains County Texas A&M AgriLife Extension office if you would like more information on the DASH eating plan.

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.