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.
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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.
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.
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:
CDC’s 5-Steps to correct handwashing:
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.
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.
