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.

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.

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!

Healthy Holidays

I thought with social gatherings being limited this year, it would be easier to avoid the holiday treats that seem to be my seasonal downfall. I was wrong, sort of. Even though I have not attended as many in person functions this year, I am guilty of baking more on my own. My social media news feeds are filled holiday food posts, from fancy new finger foods to a twist on an old favorite. I am bombarded with temptation from every direction and apparently, I am not alone. Statistica (2019) reported a more active lifestyle and weight loss as being at the top of resolutions each year.

While Thanksgiving and Christmas gatherings may look different this year, many are like me and will still bake their favorite holiday dishes. As warm and fuzzy as comfort foods make us feel, it is important to remember there may be fewer mouths to feed; and while it is tricky to stay on a healthy path during the holidays, it is not impossible. If you are like me and struggle to eat healthy and stay active during the holidays, be sure you keep the challenges this year has added in mind. However, all hope is not lost, there are a few healthy holiday tips that may help you avoid becoming a New Year’s resolution statistic. 

Moderation, modification, and movement may be your best friends this holiday season. Moderation is an essential part of enjoying the tastes you crave while maintaining a healthy goal. Go ahead, enjoy the dressing or potatoes you have looked forward to for months or eat a piece of the pie you only bake once a year. Just be sure you do not to eat the entire pie. In other words, do not try to avoid the temptation, that is an uphill battle. Instead, allow yourself to indulge a little (in moderation).

Likewise, if your holiday meal went from a gathering of thirty to a gathering of four, modify what you cook so you are not facing an overabundance of leftovers. In addition to modifying the amount of food, you may also want to try your favorite dish with a healthy twist. You may be surprised at how delicious a healthy substitution can taste! The American Heart Association (2020) recommends these simple substitutions:

• Instead of 1 cup of whole milk, try 1 cup of skim milk plus one tablespoon of liquid vegetable oil.
• Instead of 1 cup heavy cream, use ½ cup low-fat yogurt.
• Instead of unsweetened baking chocolate (1-ounce), try 3 tablespoons unsweetened cocoa powder.
• Instead of sour cream, use an equal amount of Greek yogurt.
• Instead of 1 cup sugar, try ¾ cup plus one tablespoon of honey.

Finally, make sure you stay moving. Focus on little movements throughout the day, like vacuuming or playing catch with your children; staying physically active does not mean you need to run a marathon every day, being conscious of little adjustments can make a big difference. If stress is a part of your holiday season, try going for a short walk. A 30-minute walk will provide a boost of energy and the endorphins released will improve your mood and lower your stress levels.

Whether you want to stay healthy or want to head in a healthier direction during the holidays, small changes may be just what you need, just remember the three m’s, moderation, modification, and movement.

The Rains County Texas A&M AgriLife Extension Office wishes you a happy and healthy holiday season. If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. Follow Rains County AgriLife on Facebook for additional information and upcoming events.

References:

American Heart Association. (2020). Smart Substitutions to Eat Healthy. https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/smart-substitutions-to-eat-healthy

Statistica. (2019). America’s Top New Year’s Resolutions for 2020. https://www.statista.com/chart/20309/us-new-years-resolutions-2020/

Gardening (COVID-19)

Abraham Maslow, a 20th century American psychologist, developed a classification system of universal requirements for survival, also known as the hierarchy of needs. This classifications system is often depicted as a pyramid with the most basic needs of survival, the physiological needs, on the bottom, narrowing to psychological needs and then self-fulfillment needs. The physiological needs are those required to sustain life, they include items such as food, water, shelter, sleep, and health. Physiological needs are universal and must be met before needs further up the pyramid can be achieved[1].

If you have been to the grocery store lately, you have more than likely seen empty shelves or limits on items in high demand. Among other things, the COVID-19 pandemic has put our basic physiological needs in the spotlight. As grocery stores struggle to keep up with food demands, many are looking at ways to supplement their food supply by gardening. 

Besides self-reliance, gardening has several health benefits. Gardening acts as a natural stress reliever by lower cortisol (stress hormone) levels and as a mood enhancer by increasing serotonin levels. Working with the soil and caring for plants creates a calming effect that can be rejuvenating[2]. Furthermore, when we start to reap the benefits of the investment, the positive effects are reinforced. There is a unique pride that comes with growing your own food and reducing your reliance on others for survival. 

Not only is gardening good for mental health, it is also good for physical health. Three hours of moderate gardening is roughly equivalent to an hour spent in the gym. Since access to gyms has been put on hold, gardening is an excellent alternative. As a bonus, time spent in natural sunlight triggers the body’s vitamin D production which aids in the reduction of inflammation and in calcium absorption (needed for strong bones).[3] 

If you are interested in starting a small garden (again, a great way to pass the time at home), Texas A&M AgriLife has an online introductory course, Gardening 101, to help guide you. This course is designed to help develop and maintain a garden suited to each unique situation. The course covers various topics including plant growth and development, soil, water and plant nutrition, earth-kind landscaping, plant health, fruit and nut plants, vegetable and herb gardening, and much more.  If you are interested in taking this (or any other available) online course, visit https://agrilifelearn.tamu.edu/ and select Plants and Garden. In addition to the garden course, you may be interested in any one of the Food and Nutrition courses offered at the same link. Shameless plug alert, if you follow the Rains County AgriLife Facebook page, we recently shared an article on easy to grow vegetables. 

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. If you have specific plant or soil questions, the Rains County Ag Agent, Stephen Gowin, is happy to help. Follow Rains County AgriLife on Facebook for additional information and upcoming events. 

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[1] McLeod, S. (2020). Maslow’s Hierarchy of Needs. Simply Psychology.

[2] Paddock, C. (2007). Soil Bacteria Work in Similar Ways to Antidepressants. Medical News Today.

[3] Vitamin D. (2020). National Institutes of Health, Office of Dietary supplements.