December 2020

December 10, 2020 by Laura Stanton

Do you or a loved one take Singulair (generic name is Montelukast) for asthma or allergies? Earlier this year, the U.S. Food and Drug Administration (FDA) acknowledged serious mental health side effects related to this popular medicine, prescribed to over 35 million people. The side effects include suicidal thoughts or actions, agitation, hallucinations, and depression. Since March 2020, the medication now requires a Black Box warning, due to the overwhelming evidence of serious mental health side effects.

According to A Guide to Drug Safety Terms at FDA, a black box warning “appears on a prescription drug’s label and is designed to call attention to serious or life-threatening risks.” Medline Plus, a website operated by the U.S. National Library of Medicine, has the following information about Singulair/Montelukast:

Montelukast may cause serious or life-threatening mental health changes while you are taking this medication or after treatment has stopped. You should call your doctor right away and stop taking montelukast if you experience any of the following symptoms: agitation, aggressive behavior, anxiety, irritability, difficulty paying attention, memory loss or forgetfulness, confusion, unusual dreams, hallucinations (seeing things or hearing voices that do not exist), repeating thoughts that you cannot control, depression, difficulty falling asleep or staying asleep, restlessness, sleep walking, suicidal thoughts or actions (thinking about harming or killing yourself or planning or trying to do so), or tremor (uncontrollable shaking of a part of the body). Be sure that your family or caregiver knows which symptoms may be serious so they can call the doctor if you are unable to seek treatment on your own.

~ National Institutes of Health

If someone you know takes Singulair/Montelukast, encourage them to contact their doctor to discuss whether they should continue taking the medication.

Benefits vs. Risks
Medicine, whether over-the-counter (OTC) or prescription, has side effects. In the best case scenario, the benefits of any drug should outweigh the side effects. However, the FDA found that the benefits of Singulair/Montelukast often did not outweigh the risks.

To educate yourself about the side effects/adverse reactions of any FDA-approved medication, visit DailyMed, a website maintained by the National Institutes of Health (NIH). To help you make the best decisions related to your health, read Think It Through: Managing the Benefits and Risks of Medicines, a guide written by the FDA.

Report Adverse Reactions
If you or a loved one have taken Singulair/Montelukast and have experienced any adverse reactions, you are encouraged to make a report to the FDA’s MedWatch Safety Information and Adverse Event Reporting Program. To do this, visit MedWatch to submit a report online or to download a reporting form.

Written by: Laura Stanton, MA, MS, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, [email protected].
Reviewed by: Shari Gallup, MS, CHWC, Family and Consumer Sciences Educator, Ohio State University Extension, Liking County, [email protected].

Sources:
DailyMed- Singular/Montelukast: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=8c166755-7711-4df9-d689-8836a1a70885#S5.1

FDA requires Boxed Warning about serious mental health side effects for asthma and allergy drug montelukast (Singulair); advises restricting use for allergic rhinitis; Risks may include suicidal thoughts or actions: https://www.fda.gov/drugs/drug-safety-and-availability/fda-requires-boxed-warning-about-serious-mental-health-side-effects-asthma-and-allergy-drug

Finding and Learning about Side Effects (adverse reactions): https://www.fda.gov/drugs/drug-information-consumers/finding-and-learning-about-side-effects-adverse-reactions

A Guide to Drug Safety Terms at FDA: https://www.fda.gov/media/74382/download

MedlinePlus- Singulair/Montelukast: https://medlineplus.gov/druginfo/meds/a600014.html

National Institutes of Health: https://www.nih.gov

Singulair (montelukast) and All Montelukast Generics: Strengthened Boxed Warning – Due to Restricting Use for Allergic Rhinitis: https://www.fda.gov/safety/medical-product-safety-information/singulair-montelukast-and-all-montelukast-generics-strengthened-boxed-warning-due-restricting-use

Think It Through: Managing the Benefits and Risks of Medicines: https://www.fda.gov/drugs/drug-information-consumers/think-it-through-managing-benefits-and-risks-medicines

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Do you enjoy gardening? Growing your own healthy fruits and vegetables?  Looking at the beautiful flowers that you have grown? I’m sure many answered yes to these questions, but if I ask, “Do you enjoy weeding your garden?” I would probably receive a different answer!

June 13^th is actually National Weed Your Garden Day!  Who would have imagined that there is a day dedicated to such an unpopular pastime!  However, the background for this day provides several good reasons that we should devote a day (or more!) to weeding our gardens.

First, weeding can lead to healthier crops.  The weeds compete with your desirable plants for water, sunlight and nutrients. This is especially important when the plants are young. If you can have your soil weed free before planting you are off to a good start.

One of the best tips for having a weed free garden is to stay in control.  Weeding for 5 – 10 minutes each day can help you keep ahead of the fast growing weeds. Be careful not to let any weeds produce seed. You can mulch between the plants to help prevent weeds from sprouting.

Weeding can also help lead to a healthier you.  Did you know that you can burn calories and work some of your muscles simply by weeding your garden? If you’d like to improve your shoulders, arms, thighs, and butt muscles, gardening could be for you!

Here is a simple calculator to help you determine how many calories you can burn while weeding. As an example, an average slice of cheese pizza contains 272 calories.  If you weigh about 150 lbs. and weed in the garden for about 45 minutes, you could balance out that slice of pizza!  You can also increase the intensity of your weeding session to have a cardiovascular workout.

So if you want healthier fresh fruits and vegetables from your own garden and the bonus of a more fit body, take the time to regularly weed your garden.

Written by:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, OSU Extension, Franklin County. [email protected]

Reviewed by:  Candace J. Heer, Extension Educator, Family and Consumer Sciences, OSU Extension, Morrow County, [email protected]

Sources:

https://www.nationaldaycalendar.com/days-2/national-weed-your-garden-day-june-13/

https://www.fitwatch.com/caloriesburned/calculate?descr=weeding%252520garden&mets=4.5

https://hortnews.extension.iastate.edu/1993/11-10-1993/exer.html

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June is moving right along which means the summer growing season is upon us. June is also National Fresh Fruit and Vegetable Month.  It is a great time to focus on eating more fresh fruits and vegetables. June is a good time to remind ourselves to make half of our plate fruits and vegetables since most Americans don’t eat enough of either.

Locate a farmer’s market in your area and make it a point to visit to see what locally grown produce vendors have to offer.

Fruits and vegetables are packed with the nutrients our bodies need for healthy growth and development. They provide many important vitamins and minerals as well as dietary fiber. Since most fruits and veggies have a high water content, they help keep us hydrated. Snack on some watermelon on a hot day to help cool you off and to hydrate you!

By eating a healthy diet with lots of fruits and vegetables, you can help reduce the risk of heart disease, including heart attack and stroke and protect against certain types of cancers.

Vegetables are divided into subgroups based on the different combinations of nutrients they provide. It is important to eat a variety of vegetables and to eat from all of the subgroups throughout the week.  The table below breaks vegetables into subgroups to assist you with choosing a variety to eat.

As I mentioned earlier, very few Americans eat enough fruits and vegetables as recommended by the Dietary Guidelines. Below are some suggestions to help you make half your plate fruits and vegetables.

• Serve salads or a vegetable as a side dish at dinner.
• Choose a fruit instead of dessert.
• Create or order mixed dishes like casseroles or stir-fry.
• Snack on fresh fruits or vegetables, like grapes, bananas, carrots, or cucumbers.
• East a piece of fruit with breakfast every day.
• Build your meals around fruits and vegetables when meal planning.
• Cool off this summer with a fruity homemade smoothie or popsicle. You can even get adventurous and add some veggies to your recipes.

Did you know……fruits and vegetables consumed in almost all forms count towards your daily total?  These can be canned, dried, frozen, or fresh.  Canned and frozen foods are processed within hours of being harvested so their nutritional value and flavor are preserved.

Author:  Tammy Jones, Ohio State University Extension, Family and Consumer Sciences Educator, Pike County

Reviewer: Misty Harmon, Ohio State University Extension, Family and Consumer Sciences Educator, Perry County

Sources:

Brooks, A. (2014).  All About Smoothies.  Virginia Cooperative Extension.  http://blogs.ext.vt.edu/eatsmart-movemore/2014/04/03/all-about-smoothies/

Fruits & Veggies More Matters.  http://www.fruitsandveggiesmorematters.org/fresh-frozen-canned-dried-and-100-juice

Fruits & Veggies More Matters.  http://www.fruitsandveggiesmorematters.org/key-nutrients-in-fruits-and-vegetables

Office of Disease Prevention and Health Promotion.  https://health.gov/dietaryguidelines/2015/guidelines/

Office of Disease Prevention and Health Promotion. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#table-2-1

United States Department of Agriculture.  https://www.choosemyplate.gov/vegetables-nutrients-health

United States Department of Agriculture.  https://healthymeals.fns.usda.gov/features-month/june/national-fresh-fruit-and-vegetable-month

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If there was a support group for tuna addicts, I would be sitting in the front row. I have been a tuna fish lover since I was in elementary school. My mother always packed my lunch, and when I opened that brown paper bag and saw a tuna fish sandwich wrapped in waxed paper, I was euphoric. Now that I am an adult, my opportunities to eat tuna have increased exponentially.

In addition to tuna sandwiches, I also love tuna noodle casserole, tuna burgers, grilled tuna and cheese, and tuna pasta salad. Unfortunately, growing up, my kids hated tuna fish, so I didn’t make those dishes very often when they were still at home. Now that they are gone, I can indulge myself to my heart’s content.

A couple of years ago, my granddaughter spent the day with me and watched me eat a tuna fish sandwich. Since her father (my son) probably never brought a can of tuna into their house, she didn’t know what it was and asked for a taste of my sandwich.  I gave her a bite, and she said “this is really good.”  Hallelujah, I got another tuna lover (it just had to skip a generation). So now my son buys tuna and makes it for her at home, which pleases me no end.  Because the health benefits of tuna are amazing.

Research over the years has clearly shown anti-inflammatory benefits from omega-3 fatty acids, and tuna is an important source of omega-3’s. In an average 5-ounce can, you can get anywhere from 7-28 milligrams of EPA and 140-850 milligrams of DHA. Both types of fatty acids are necessary for regulation of the body’s inflammatory system and prevention of inflammation. The higher numbers are more reflective of the omegas in albacore tuna; the lower from canned “light” tuna. But albacore tuna may contain more mercury, so I stick with the light version since I eat it 2-3 times a week.

Omega-3 fatty acids can reduce your risk for heart disease, cancer and arthritis. They can also help lower cholesterol and blood pressure levels. Because they support a healthy brain, omega-3’s may aid in the treatment of certain mental disorders such as depression and attention deficit hyperactivity disorder.

Tuna contains small amounts of the antioxidants vitamin C, manganese, and zinc. But where it really shines is in its selenium content. Selenium also acts as an antioxidant, as well as boosting the immune system, regulating thyroid function, and improving blood flow.

As well, tuna is high in niacin, a B-vitamin that helps keep your digestive system, skin and nerves healthy. Niacin helps reduce harmful cholesterol levels and may increase beneficial cholesterol as well.

Do you have a cat?

Cats love tuna water. Don’t throw it down the drain. Press the lid down, squeeze the water into a bowl, and give it to your cat. You end up with a sandwich for yourself and a bowl of fishy goodness for your favorite feline. Win, win.

Written by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, [email protected]

Reviewed by:  Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, [email protected]

Sources:

http://www.umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

https://medlineplus.gov/ency/article/002409.htm

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The hot days of summer are ahead and the kids are enthusiastically playing, jumping and running around the yard.  You want to have them be active, but are they drinking enough fluid?

Children, especially infants and preschoolers, become dehydrated faster than adults.   They often get busy playing and don’t recognize the signs of dehydration.  Signs of dehydration include:

• Dry or sticky mouth
• Dry, cool skin
• Lethargy or irritability
• Fatigue or dizziness
• Lack of urine or only a small amount that is very dark yellow in color
• Few or no tears when crying
• Sunken eyes

Many times thirst is not the first sign or an early sign of dehydration. A child may be dehydrated before they feel thirsty.   If a child drinks when thirsty it may not completely replace all the necessary body fluids.   Thus, it’s important to drink before thirst develops and continue to drink.

What to drink?

Water is the best choice for re-hydration.  Sports drinks are usually not needed unless the child has participated in prolonged (more than an hour) vigorous physical activity.  Examples of vigorous physical activity are long-distance running or biking, soccer, basketball, or hockey.  Water is the best option for re-hydrating, and it has no calories.  Milk can also be a good option for re-hydration.  Children should not be given energy drinks or drinks with caffeine.

How much do they need to drink?

There is no magic number but children should drink before the activity and then at regular intervals (every 20-30 minutes) during the activity and after it is over.   The higher the temperature outside the more they need to drink.  Eating foods with high water content can help hydrate too.  These include soup, strawberries, watermelon, lettuce, cabbage, celery, spinach and broccoli.

Make Water fun to Drink

1. Purchase some ice cube trays in fun shapes and use them.
2. Freeze fruit pieces and then add to the water to drink. You can cut them in interesting shapes before freezing. 
3. Add fruit to the water, such as lemon, limes, oranges, strawberries, watermelon, etc.
4. Purchase an infuser bottle and add the fruit or cucumbers to provide more taste. Be sure to wash the bottle each day after use.
5. Let the child pick out a new water bottle or special cup.
6. Freeze some freezer-safe water bottles to use when needed.
7. Keep a pitcher of water in the refrigerator so you can pour them a cool drink, or have small bottles of water in the refrigerator they can easily grab.
8. Try some sparkling waters without added sugar or sugar substitutes if you want the carbonation. Read labels carefully.

Be A Good Example Yourself! Drink Water!

Author:  Pat Brinkman, Ohio State University Extension, Family and Consumer Sciences Educator, Fayette County

Reviewer: Amanda Bohlen, Ohio State University Extension, Family and Consumer Sciences Educator, Washington County

References:

Barron, S. A. (2016).  Dehydration.  Kids Health from Nemours.  Available at http://kidshealth.org/en/parents/dehydration.html#

Martin, L. J. (2017). Dehydration.  Medline Plus, U. S. National Library of Medicine.  Available at https://medlineplus.gov/ency/article/000982.htm

Mayo Clinic Staff, (2017).  Dehydration Symptoms and Causes.  Mayo Clinic.  Available at http://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/dxc-2026

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Most schools have either finished up in the last week, or will be wrapping up in the next week or so. Initially everyone in the family is excited and there are lots of ideas of what to do – but it doesn’t take long and we hear those famous words “I’m bored! I can’t find anything to do!” As adults it isn’t our job to plan their days to the extent that schools do, with a new activity every 45 minutes, but we do need to keep them engaged so they don’t watch TV or play video games all day – everyday. Some parenting experts even suggest that a little boredom  isn’t a bad thing for children; it is a way for them to learn how to fill their own time and learn what makes them happy. Several of these experts suggest developing a family list of things to do whenever you say “I’m bored”. When children say “I’m bored” they need to pick something off the list to do. Depending on the age of the child this might include:

• Playing cards or other games
• Puzzles
• Coloring or other crafts like playdough
• Reading
• Bubbles
• Science experiments like making your own slime (Click here for recipes from Penn State).
• Hula hoops
• Playing dress up – chef, teacher, police officer, farmer, etc
• Building sets or blocks
• Music or dancing
• Cooking
• Gardening
• Riding bikes
• Sandbox time
• Writing their own play to act out a book they read
• Playing or caring for the family pet

If parents or grandparents work with children to do a little research, you can typically find a variety of activities that are offered in your area (with many at low or no cost) to include one or two days a week as well. You may want to select a day of the week that you will do one of these “away” activities, or develop a calendar that they can see to know which day you will do something next. Look for these activities from:

• City parks or recreation – pools, craft sessions, fishing, free lunches, or lessons.
• Museums or State/National Parks – Junior park ranger programs, historical reenactments, volunteer opportunities.
• Free movie programs – at local cinemas, libraries, or parks.
• YMCA or Boys/Girls Clubs – Day Camps, events or lessons (like swim, basketball, soccer, gymnastics, etc).
• Summer Reading Programs and Events at Libraries – typically include reading programs for all ages, volunteer opportunities for teens, carnivals, crafts, and author events.
• School or University Programs – many offer a week of special camps, often at a very low cost. In my area they include technology camp, art programs, Chinese camp, space camp, and summer sports camps.
• Bowling – The Kids Bowl Free Program is offered at hundreds of bowling lanes around the country. This program allows children to bowl 2 free games per day and adults of families who participate can pay a reduced price as well. My family took advantage of this program for several years.
• Extension or 4-H Programs – Check with your local university Extension or 4-H Office for summer camps or programs that are available. Some may require a membership, but others are open enrollment. Possibilities are Space Camps, STEM – Science, Technology, Engineering, or Math Programs, Cooking Camp, Babysitter Trainings, or traditional 4-H Camp.

Try these ideas for the “I’m bored!” crew and don’t forget it is OK for them to be a little bored. Children should use that time to develop their own hobbies and interests. Remember to limit TV and internet time to no more than 1 to 2 hours per day. Excessive TV viewing can contribute to sleep problems, obesity, behavior problems, and risky behavior.

Sources:

Penn State Extension, http://extension.psu.edu/youth/betterkidcare/early-care/our-resources/tip-pages/tips/make-your-own-mixtures.

University of Michigan, Medicine, http://www.med.umich.edu/yourchild/topics/tv.htm.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County.

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I recently re-read an older study that found those who had watches had higher levels of stress and heart disease. The conclusion was that those who checked their watches were more worried about being places, being on time, etc. This study reminded me of my behavior when I lost my watch, and felt lost for a while. In fact I kept checking my wrist to see what time it was. I can’t say that I was less stressed without my watch, or at least from my recollection. I wondered if the watch example relates to other monitoring, or checking activities we do every day like weighing ourselves, setting alarms, checking e-mails, getting dings on each new text, traffic alerts of a broken down car ahead, using a steps counter, monitoring heart rate, sitting time, blood pressure, or blood sugars? There are even devices that measure stress! Are all of these “feedback” devices important and necessary to our health and quality of life?

As a type 1 diabetic, I check my blood glucose about 3 times per day and make adjustments to what I eat, do, or how much insulin I take. I’ve been considering a continuous blood glucose monitor that will check my sugar automatically every 5 minutes so that I would be better able to manage diabetes. It should make me healthier, right? This watch study keeps popping into my mind as I contemplate purchasing this device. I should have better blood sugar levels, but what about my stress? Will my obsession with blood sugars numbers outweigh any gains with improved bio-metrics?

Like anything in science, we have to be careful about overgeneralizing one study and applying the results to other things in life. Comparing the stress of obsessing over time to blood sugar monitoring might be a stretch, but I think we need to be concerned about the broader context of the impact of technology on our mental health. Is it really important to know how many steps I got in before noon, or the sleep patterns that a Fitbit monitors? Do all of these things help us be healthier, or more stressed, and prone to anxiety and depression?

Mental health experts are all asking these very questions. Mindfulness exercises might be an approach that can help us deal with the frenzied pace of life, and the constant feedback that many of these devices offer. Mindfulness is a mind and body practice that centers on the connections between the brain, mind, body and behavior. Benefits of mindfulness include:

• Decreased stress and anxiety and rumination
• Improved attention, memory and the ability to focus
• Reduced chronic pain
• Increased immune system
• Relationship satisfaction and promotion of empathy and compassion

Take a break from your  “devices” and practice the following:

• Breathing exercises can be done individually, or by listening to an instructor or an audio guide of a breathing exercise. Unlike when breathing is an automatic function, this mindful technique encourages taking a moment to be present, and focus on completely inhaling and exhaling air in and out of the lungs. Afterwards, this exercise usually leads to the healthy default of deeper, slower breathing.
• A Body Scan simply means noticing each part of the body without judgement. It can be done sitting or lying down and helps with awareness of each part of the body and how it feels at the moment.
• Imagery exercises help picture a calming place for relaxation. This technique, also called visualization, focuses on a positive mental image to replace negative thoughts and feelings.
• Progressive Muscle Relaxation includes tensing and relaxing different muscle groups of the body to decrease physical tension in the muscles. The tensing and releasing encourages letting go of physical stress.
• Yoga, tai chi or other physical activity that helps focus on the body and current movements offer a physical focus on the meditation. They offer physical benefits as well as mental relaxation.
• Mindful Eating promotes taking the time to slow down to enjoy food by using all the senses. This can encourage feelings of gratefulness, fullness and greater enjoyment of food.

Consider other stress management techniques and consider taking “digital device holidays,” immerse yourself in nature, go hiking, camping but be sure to unplug every now and then. Take off your watch, step counter, turn off your phone, TV, computer, and everything else that involves electronics. Set a goal to unplug a few times a week or month.

Author: Dan Remley, MSPH, PhD, Field Specialist, OSU Extension

Reviewer:  Pat Brinkman, Extension Educator Family and Consumer Sciences, Ohio State University Extension

References:

Heer, C. & Rini, J. (2016). OSU Factsheet HYG 5242 “Stress Coping Methods” found at http://ohioline.osu.edu/factsheet/hyg-5242

Levine, R.V., Lynch, K., Miyake, K. et al. J Behav Med (1989) 12: 509. doi:10.1007/BF00844822

Powers-Barker, P. (2016).  OSU Factsheet HYG-5243-0 “Introduction to Mindfulness” found at http://ohioline.osu.edu/factsheet/hyg-5243-0 

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Do you know what to do in a tornado, thunderstorm, fire or flood?  How about your children?  What if you are not home?  Do you have an emergency plan?  These are some difficult questions.  Now is a good time to start teaching your children how to be prepared.

The first step in developing a severe weather safety plan for your family is to determine the potential weather risks for your area. Once the potential hazards are identified, you can begin your plan. This should include:

• Where to meet. Select a place in your home and practice with the children before a storm comes. If your family is forced from your home, determine an alternate meeting place, such as a school, community center or fire station. Share this information with caregivers as well.
• Put together a safety and survival kit. You will want to include such things as water, nonperishable food, battery operated radio, flashlight, batteries, and blankets. The National Weather Service provides a detailed list of items you need.
• Make a “safe place bag” with some items that can console a worried child. Things such as a toy or two, coloring books, a favorite stuffed animal, a couple books, and a battery operated radio/CD player.
• Determine how you receive weather warnings and track the storm. Purchasing a battery operated weather radio will allow you to monitor the storm.
• Establish some form of communication. While cell phones are the most likely way to reach loved ones, you also need to consider what to do if cell phone towers are damaged and not functioning.

Research tells us children that come from secure homes and families will be more prepared to tolerate any stressors, including severe weather.  Knowledge and understanding reduces fear, so empowering your children with a plan to react will help help them in a stressful time.  Begin at an early age to talk to children about weather.  Educate them about storms, dispel myths, and discuss reasonable safety measures.  Develop a family weather plan.  It will help them feel more in control and less helpless.

Written by: Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clark County, [email protected]

Reviewed by:  Janet Wasko Myers, Program Assistant, Horticulture, Ohio State University Extension, Clark County, [email protected]

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Increasingly, I hear friends and relatives talking up the benefits of essential oils. So, what are essential oils, and what makes them so magical?

Essential oils are oils extracted from plants. They come from various plant parts including roots, stems, leaves, flowers and fruits, although not all plants produce essential oils.

Essential oils have been used for therapeutic purposes for centuries, and while there is little published research on them, the U.S. Food and Drug Administration considers 160 essential oils “generally recognized as safe” (GRAS) when they are used as intended.

Essential oils have a variety of purposes. They may help with:

• Pain
• Nausea
• Fatigue
• Bacterial infections
• Fungal infections
• Appetite suppression
• Skin conditions
• Anxiety
• Depression
• Stress
• Insomnia
• … and more!

If you’re interested in using essential oils, be sure to do your research as you choose which oils to use and how to apply them. Essential oils can be applied to the skin, inhaled or ingested, but methods of application vary in effectiveness and safety from one oil to another. For example, while wound care often involves topical application of oil to the skin, some oils require dilution before topical application or they will cause irritation. Additionally, ingestion is typically not recommended in the United States; oils should not be ingested unless you are directed to do so by a qualified health care provider. If you have children at home, make sure to keep essential oils out of their reach to avoid accidental ingestion. Use extra caution and talk with your doctor before using essential oils around children, while pregnant, or if you have a chronic condition like asthma, high blood pressure, cancer or severe allergies.

If you are new to essential oils and think you’re ready to give them a try, consider starting out by diffusing a common oil such as lemon or lavender throughout a room in your home. Depending on the oil you choose, you may experience its invigorating, relaxing or uplifting aroma while also reaping certain healing properties.

Author: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, [email protected]

Reviewer: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, [email protected]

Sources:

University of Maryland Medical Center (2011). Aromatherapy. http://umm.edu/health/medical/altmed/treatment/aromatherapy.

University of Minnesota (2016). What Are Essential Oils? https://www.takingcharge.csh.umn.edu/what-are-essential-oils.

U.S. Food & Drug Administration (2016). Code of Federal Regulations Title 21. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=182.20.

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What do the grapefruit, tapeworm, cotton ball, and baby food diets all have in common? They do not work long-term and some of these diets can be extremely dangerous.  With fad diets quick and hefty weight loss may be experienced, but the pounds tend to come back and lead to greater gain.  A healthy lifestyle need not be difficult and not cause additional stress.  One healthy eating pattern that is not a “diet,” is the Mediterranean diet, and it can become a positive lifestyle.

May is International Mediterranean Diet Month, a promotional campaign since 2009, and was started by the Oldways Mediterranean Foods Alliance. Unlike fad diets, the Mediterranean diet is good for you, and it can help reduce the risk for heart disease and high blood pressure.

The image shows that being physically active is an important part of this diet.  In addition, the base of the pyramid includes: fruits, vegetables, grains (mostly whole), beans, nuts, legumes, seeds, herbs and spices and olive oil. Every meal should include foods from this section.

Fish and seafood have heart healthy benefits and are an important part of the Mediterranean diet as well.  The diet calls for fish and seafood at least twice a week.  Poultry, eggs, cheese, and yogurt can be consumed anywhere from daily to weekly.  Red meats and poultry are at the top of the pyramid indicating they should be consumed less often.  Water and wine are also a part of the diet.  Wine can be consumed in moderation; however, it is not recommended that a person who does not currently consume alcohol start.  Wine can have some health benefits that include heart health and cancer prevention.  Foods at the top of the pyramid should be eaten less, because they may have higher fat, sugar, and sodium. 

Healthy fats from fish, seafood, and oils are a big part of the Mediterranean diet.  Opinions on the consumption of fats and oils are always changing. We hear, “Saturated fat is good. Saturated fat is bad. Coconut oil is the perfect fat.”  The science changes so often it is hard to keep up with recommendations.  While recent research shows that saturated fat, including coconut oil, may not be strongly linked to heart disease, it is still suggested that we do not overconsume it.  It does not have any health benefits, and it is low in nutrients. The Mediterranean diet’s recommendation of olive oil relates to its low saturated fat level and being high in monounsaturated and polyunsaturated fats we need.

As with any eating pattern, it is best to start slow. If this healthy plan sounds good, start by making small changes.  Make Monday meatless and consume smaller portions of the meat you do eat.  Choose healthy fats such as olive oil, nuts or seeds.  Eat more fruits and vegetables, and add other healthy options each day or week. After all, an apple a day keeps the doctor away!

Sources:

Oldways: Inspiring Good Health through Cultural Food Traditions. International Mediterranean Diet Month. https://oldwayspt.org/programs/mediterranean-foods-alliance/international-mediterranean-diet-month

Today’s Dietitian. Heart-Healthy Oils: They’re Not All Created Equal. http://www.todaysdietitian.com/newarchives/021115p24.shtml

Image: flickr.com

Written by: Jessica Wright, Intern with Wood County Extension FCS, BGSU Graduate Student in Food and Nutrition, and Susan Zies, FCS Educator, Family and Consumer Sciences, Wood County.

Reviewed by: Cheryl Barber Spires, R.D. L.D, Program Specialist, SNAP- Ed , OSU Extension Northwest Region Office