Muscle Cramps

More than likely, you have experienced muscle cramps at some point or another. It may be less likely that you have researched what causes them or if they are something you should be concerned about. Often called muscle spasms or charley horses, muscle cramps are a sudden and involuntary contraction of a muscle. They can occur anywhere in the body, but most often in the legs or feet.

While there is no physiological difference, muscle cramps fall into one of two categories: nocturnal cramps or exercise-induced cramps. Nocturnal cramps happen at night, usually do not have a clear cause, and they tend to increase with age. Exercise-induced cramps can be the result of an electrolyte imbalance, dehydration, or muscle fatigue. Furthermore, there are certain factors that may increase the likelihood of experiencing muscle cramps, including:

• 
  Dehydration
• Extreme sweating
• Electrolyte imbalance
• Starting a new exercise routine
• Increased age
• Inactive lifestyle
• Diabetes
• Pregnancy
• Certain medications

Regardless of the cause, when a muscle cramp begins, finding a relief for the pain is the immediate response. The most effective way to stop a cramp once it has begun is to stretch the muscle in the opposite direction of the cramp until the pain fades. Because muscle cramps are so much fun, there is a good chance it will return when the stretch is released, but repeating the stretch during each cramp should eventually provide extended relief.

Since muscle cramp treatment/prevention has not been heavily researched and because factors can vary for each person, it is difficult to say whether certain foods can help prevent them. Foods frequently associated with muscle cramp prevention are typically high in potassium, calcium, magnesium, and sodium, such as bananas, avocados, beans and lentils, spinach, and oranges. Pinpointing a specific nutrient deficiency with every cramp would be difficult, but eating a diet full of fruits and vegetables is a great place to start.

Additionally, there are certain things you might try to help prevent muscle cramps from occurring:

• Use dynamic stretches for warming up muscles before exercising. Dynamic stretching uses movement to help stretch muscles, such as a walking lunge, arm circles, or knee lifts.
• Use static stretching after exercising and before bed. Static stretching involves extending specific muscle and holding it in position for several seconds, such as toe touches, arm crossovers, or quadricep stretches.
• Drink plenty of water.
• Replace electrolytes lost from sweating heavily. Sports drinks are effective at replenishing lost electrolytes, but they should only be consumed if you have been sweating. Otherwise, water is the best option for rehydration.

Stretching and hydration are two effective ways to reduce or prevent muscle cramps from occurring. In most cases, muscle cramps will go away on their own and should not cause concern. However, if they happen often and/or you notice other unusual symptoms occurring along with muscle cramps, you should consult a medical professional, just to be safe.

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. 

Texas Sun Safety

Summer time in Texas gets here quick and before we know it, temperatures will be three-digits. As we prepare to handle the summer heat, it is also important to prepare for summer UV rays. Ultraviolet radiation, commonly called UV rays, emitted from the sun are harmful to your skin and excessive exposure to them is the most preventable cause of all skin cancers.

The three main types of skin cancer include squamous cell carcinoma, basal cell carcinoma and melanoma. Melanoma is the most serious form of skin cancer and according to the National Cancer Institute it is estimated that there will be 97,610 new cases in the United States as well as 7,990 deaths in 2023. While melanoma only accounts for roughly 1% of all skin cancer cases, it is responsible for nearly all skin cancer related deaths.

UV radiation is a natural energy produced by the sun and we rely on it for production of vitamin D. However, overexposure to UV radiation may lead to dangerous health situations. Risks of over exposure include sunburn, premature aging, and skin cancer. Protection from UV radiation is important all year round, but exceedingly important during summer months when we increase our exposure. There are three types of UV radiation, ultraviolet A (UVA), ultraviolet B (UVB), and ultraviolet C (UVC). UVC rays are almost completely absorbed by the ozone layer in our atmosphere and therefore present very little risk to humans. Similarly, a large portion of UVB rays are also absorbed by the ozone layer, but not all. Most of the ultraviolet radiation received on the earth’s surface is in the form of UVA rays. While both UVA and UVB rays damage the outer layers of skin, leading to sunburns, UVA rays are less intense than UVB but penetrate deeper into our skin eventually darkening the skin to a tan as protection and overtime leading to premature aging and skin cancer.

The electromagnetic spectrum characterizes different types of electromagnetic energy (gamma ray, x-ray, ultraviolet, visible, infrared, microwave, and radio) based on their wavelengths and amount of energy. Visible light, or light humans see, typically ranges from roughly 400 to 700 nanometers. UV light ranges from roughly 10 to 400 nanometers. Since UV light has a shorter wavelength than visible light, we are not able to see harmful UV rays.

Because we are not able to see UV rays, it is important to always protect our skin when exposed to sunlight. Even on cloudy days, UV rays reach the earth’s surface and our skin. Reading sunscreen labels is a simple way to insure we are protected against both UVA and UVB rays because some products only protect against one type of UV ray. Sunscreen that protects against both UVA and UVB rays and with a Sun Protection Factor (SPF) of 30 or higher is recommended. Additionally, a wide brim hat (at least 3 inches) and some sunglasses can help protect your eyes and face from UV damage.

Protection Tips:

• Apply sunscreen 20 minutes before going out in the sun to allow time for the product to absorb and be most effective. 
• Re-apply sunscreen every two hours when in the sun or as recommended on the product label.
• Keep a sun protection bag, stocked with sunglasses, hats, and sunscreen, near your front door or in your vehicle to help you stay prepared all summer long. 
• Make playing in the shade fun. During the peak hours of the day when the sun’s rays are at their highest point find some fun games stay in under shade or indoors.
• Use extra caution around water and sand because these surfaces reflect UV rays and increase your chances of getting sunburnt.

Talk with your family and make sure they understand the importance of sun protection. Be sun smart this summer!

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.