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.

Maintaining Mental Health through COVID-19

The U.S. Department of Health and Human Services describes mental health as our emotional, psychological, and social well-being (2019). Mental health affects our entire being, how we think, how we feel, and how we act. I have read and shared information on physical health and best practices for COVID-19 (short for Coronavirus Disease 2019), but now I would like to share a few tips and tidbits on mental health.

Humans are social beings; we live and thrive in social settings. Even introverts seek social interactions. As we navigate through the next few weeks (or months) we may encounter situations most have never experienced. Many are already at home and actively practicing social distancing while the rest may be preparing to do the same. If you are in either category, I am writing this article for you.

Before I go further, I would like to discuss social distancing, quarantining, and isolation. If you watch the news, read the paper, or scroll through social media, you are probably familiar with these terms but you may not know the difference. Social distancing is a way to prevent the spread of an infectious disease by creating a physical space between yourself and others. Churches, schools, restaurants, night clubs, stock shows, office buildings, stores, and any other populated places or events put you in close proximity to others and increase your chance of exposure. Quarantine is a separation or movement restriction of people exposed to a contagious disease. A quarantine is in place enough time to ensure the exposed person did not contract the infectious disease. Isolation occurs when a person has contracted an infectious disease and is separated from those not infected. Isolation will last until the person is no longer contagious to others (SAMHSA, 2014).

Over the new few weeks, keep in mind people react in different ways to stressful events, not everyone will feel, respond, or have the same opinions as you. Rather than dismissing differing views, judging, or panicking, try to empathize and understand personal vantage points are shaped by individual life experiences unique to each of us.

It is normal to experience anxiety, worry, and/or fear when facing situations such as COVID-19. You may experience these feelings in response to the infectious disease or you may experience them in response to an associated factor or unknown, such as loss or reduction in work and pay, concern over the health of loved ones, or a lack of groceries or supplies. Unknowns create a perfect environment for a downward spiral of negative thoughts and emotions. If you feel information overload or panic, make a focused effort to regain control of your thoughts; turn off the television, put down your phone, and take a deep breath. If you can, go outside or open a window to breathe in fresh air. Acknowledging and accepting fears and emotions play an important role in maintaining or improving your mental health. Reverse negative influences by instilling positive ones to help change your approach to a situation. Rather than thinking about being “stuck inside” try thinking how social distancing has provided an unexpected opportunity to begin a new hobby or clean the closet you have avoided for a year.

Being home with children for an extended period of time creates a special set of challenges. In addition to socialization and education, childcare and schooling provide routine; and while adults may tire from predictability, children usually flourish in the security of structure. If you are struggling to find a sense of normality during this time, take a moment to develop a routine that works for everyone. Try to maintain as much of your pre-COVID-19 schedule as possible (chores, laundry day, mealtime, wake and bedtime, etc.), this will help keep your household active and ease the return to normal life, post-COVID19. If children are assigned schoolwork while at home, set a time each day to focus on assignments, schedule in breaks, fun activities, and quiet time. Do not expect your children to be in student mode for eight hours a day as they would in school, they are at home not school; trying to be something you are not will wreck havoc on everyone’s mental health. I assure you, it is okay for them to enjoy an extra week or two off school; let them be children. I also encourage you to talk to your children about the current situation. They know things are not normal, so answer their questions in a positive and reassuring manner. Keep in mind, their emotional state will reflect what they see and feel from you. Be honest but optimistic and above all else, make them feel secure.

I mentioned this earlier, but it is worth mentioning again, turn off the television and put down your phone. Obsessing over COVID-19 coverage will have a negative effect on your mental health. As wonderful as social media can be, it is a hotbed of misinformation. If you must look up information, limit the amount of time you spend each day and make sure you are accessing material from a credible source (websites ending in .gov or .edu provide research based information).  Texas A&M AgriLife Extension and Texas Disaster Education Network provide extensive information on COVID-19, click here for additional information.

If you find you are unable to lighten your mood, feel overwhelmed, have irrational thoughts, or notice anything out of the ordinary, talk to your doctor. Your mental health is important and should never be ignored or minimized.

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:
U.S. Department of Health and Human Services. (2019). What is Mental Health. https://www.mentalhealth.gov/basics/what-is-mental-health
Substance Abuse and mental Health Services Administration. (2014). Taking Care of Your Behavioral Health. https://store.samhsa.gov/system/files/sma14-4894.pdf

Rains County FCH Agent Introduction

My name is Sarah Latham-Staton and I am the new Texas A&M AgriLife Extension Family and Community Health (FCH) Agent in Rains County.  I recently transferred from the same position in Hunt County where I worked since 2015.  Prior to working in Extension, I worked as the Programs for Minors Coordinator at Texas A&M University-Commerce and before that, I was the Human Resources Manager for the Dallas Cowboys.  I graduated from the University of North Texas with a B.A. in Sociology and, while working at TAMUC, earned a M.S. in Sociology and a M.S. in Health Administration and Promotion.  I am currently working on my Ph.D. in Psychology and will hopefully finish in December 2020. 

I am married to my husband, Bradly, and have two children, Holly and Henry.  We have one dog, seven fish, and four busy schedules.

My programs focus on Healthy Aging, Healthy Families, Healthy Children, Food & Nutrition, and Overall Wellness.

I am excited to working in Rains County and I look forward to meeting new people!

Sarah Latham-Staton
County Extension Agent, Family & Community Health
Texas A&M AgriLife Extension, Rains County
Sarah.Latham@ag.tamu.edu
(903) 473-4580

Hunt County FCH January Newsletter

Interested in a little more, click here to view the Hunt County FCH January eNewsletter.

Sarah Latham-Staton

County Extension Agent

Hunt County

sarah.latham@ag.tamu.edu

https://hunt.agrilife.org/

Eat Smart to Live a Heart Healthy Life

Following a healthy lifestyle by eating balanced nutritious meals, engaging in daily physical activities, and avoiding smoking and excessive alcohol consumption may help reduce the risk factors of heart disease. Heart disease is the leading cause of death among American men and women causing about 647,000 deaths per year (Centers for Disease Control and Prevention). Heart disease can be prevented or delayed by controlling several underlying medical conditions such as diabetes, high blood pressure, elevated blood cholesterol levels, and weight gain.

Several diet-related chronic diseases including heart disease can be prevented or managed by following a healthy eating pattern—one that is nutritionally adequate with appropriate calories (Dietary Guidelines for Americans 2015-2020). Sumathi Venkatesh, a Health Specialist with Texas A&M AgriLife Extension Service shares a few tips to eat smart for a heart healthy life:

• Fruits and vegetables are essential components of a healthy diet. However, most people do not eat enough fruits and vegetables. A person consuming 2000 calories should include about 2½ cups of vegetables and 2 cups of fruits every day. You may include them in a variety of forms—fresh, canned, dried or frozen.
• Choose low-fat dairy products. They provide the same nutrients as the regular kind but with less fat and calories.
• Avoid trans fats and limit saturated fats to less than 10% of your daily calories. Replace butter with spreads made of monounsaturated fats (canola, olive, peanut, and sunflower) or polyunsaturated fats (corn, sunflower, and soybean). Mono- and polyunsaturated fats are liquid at room temperature and are ideal for daily cooking.
• Limit refined grains by making half of your grains made up of whole grains. Whole grains are good sources of dietary fiber and many nutrients.
• Include at least 8 ounces of seafood per week. Including seafood that are high in omega 3 fatty acids may protect your heart by reducing inflammation.
• Reduce sodium intake to less than 2300 mg per day. However, the ideal limit for most adults and those who are at risk for heart disease is no more than 1500 mg per day. Excess dietary sodium increases blood volume and may increase the risk for high blood pressure.
• Avoid excess calories from sugar sweetened beverages. The calories from added sugars should be less than 10% of your daily calories.
• Lastly, practicing portion control is key. Excess calories may lead to weight gain.

If you have questions, concerns, would like additional information on heart health, please call (903) 455-9885, email Sarah.Latham@ag.tamu.edu.  For additional information on area issues and events, follow us on Facebook, by simply searching for Hunt County AgriLife.