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.

What is BMI?

Do you ever leave the doctor’s office with more questions than answers? Or maybe you are familiar with a term or measurement the doctor used but need a refresher on what exactly it means or why it is important. Over my next few articles, I will discuss common assessments and terms that might come up at your next checkup. In addition to the focus of this article, Body Mass Index or BMI, look for articles exploring waist circumference, cholesterol types and levels, and blood sugar. 

Doctors and health care professionals use a variety of tools to make health evaluations; BMI is a common assessment tool you may have heard during your last visit. Developed in the mid-1800s, BMI is a simple way of assessing the general health of a person with an average fitness level. BMI was originally developed to evaluate overall populations, rather than an individual assessment, but due to ease of use, it has become a popular tool for health care providers. 

To calculate your BMI, divide your weight by your height squared, then multiply that result by 703. BMI is helpful to doctors because it categorizes patients into four categories (in the US): Underweight = <18.5, Normal weight = 18.5-24.9, Overweight = 25-29.9, and Obese = >30.  For example, if you weight 160 lbs. and you are 5’5” tall, to calculate your BMI you need to divide 160 (your weight in lbs.) by 4225 (height in inches squared or 65x65) and then multiply that by 703; (160/4225) x 703 = 26.6. Your BMI is 26.6 and this classifies you in the overweight category.

BMI is widely used as an overall measure of general health; however, it may provide a slightly skewed assessment for some. Due to the density of muscle vs. fat, an athlete or someone with a high muscle to fat ratio will have a higher BMI than someone of a similar shape and size with less muscle mass. If your calculation lands you in an undesirable category, you may need to address one or more aspects of your diet and/or activity level. Your healthcare provider will be happy to discuss your BMI and any associated actions needed.

In general, BMI is a useful tool. Even if you are not in the normal weight range, you can use the number to compare where you are to where you should be for health purposes. It is always important to remember that people come in all shapes and sizes and one assessment can only give a general idea of health. If you have questions regarding your BMI, talk to your health care provider. Before beginning any exercise, program or changing your physical activity patterns, you should always consult your health care provider. 

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.

Memorial Day Driving Safety

During the 2019 Memorial Day weekend in Texas, there were a total of 360 DUI-alcohol related traffic crashes, according to the Texas Department of Transportation (TxDOT), killing 16 people and seriously injuring another 34. One hundred percent of these accidents were preventable. Texas A&M AgriLife Extension Service is teaming up with TxDOT to spread the message about the dangers of drunk driving. Even one drink can be one too many. 

As you head to the lake, beach, or host a BBQ, you may choose to drink alcohol or use impairing drugs. Texas law enforcement officers will be out in force looking for impaired drivers. For people that choose to drink and drive, their chance for being arrested for a DWI immensely increases. After the past year, we are all looking for a reason to celebrate and enjoy the Memorial Day weekend, but it is also crucial to impress upon everyone the importance of safe driving. If you choose to drink, make the right choice to find a sober driver to get you, and your friends, home safely.

The National Highway Traffic Safety Administration (NHTSA) reports 10,142 people were killed in drunk-driving crashes in 2019. On average, more than ten thousand people are killed annually, or roughly one person every 52 minutes is killed in a drunk-driving accident. Texas A&M AgriLife Extension partners with NHTSA to remind drivers that drunk driving is not only illegal, but also a matter of life and death. Help AgriLife Extension and NHTSA spread the word this Memorial Day weekend: Buzzed Driving Is Drunk Driving.

Drunk drivers are a continuing problem on our nation’s roads, especially around Memorial Day weekend. People need to know that they can go out for a night of fun and return home safely by ensuring they have a sober driver to take them home. Do not be the reason someone, including yourself, does not make it home. 

If selected as the designated driver, make sure to keep that promise of safety to passengers. It can be a long day and even into the night, but people are counting on the designated driver. Not only does the designated driver help keep you safe, but they also help keep other drivers, passengers, and pedestrians safe too. If you are the designated driver, please take the role seriously, lives depend on it.

Before heading out this Memorial Day weekend, remember to plan ahead. Be honest about the possibility of consuming alcohol and follow these ideas to ensure that all partygoers stay safe. 

• Remember: It is never OK to drink and drive. Even if only one alcoholic beverage was consumed, have a designated driver or plan to use public transportation or a ride service.
• Impaired driving IS an emergency. Call 911 to report a suspected impaired driver.
• If you have a friend who has been drinking and is about to drive, take their keys away and make arrangements to get them home safely or allow for them to stay the night.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. You to view additional information and upcoming events, please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.