The dog days of summer are upon us. Heat and humidity can make it difficult to be comfortable, especially for those who don’t have air conditioning. Extreme heat can even be deadly, causing heat exhaustion or heatstroke if not treated in time. The Centers for Disease Control and Prevention estimates approximately 600 people die from heat related complications each year. This is more deaths than from all other natural disasters combined (flooding, tornadoes, and hurricanes). Those who are most vulnerable include infants, children, the elderly, those who work outdoors, and people with chronic medical conditions.
Heat exhaustion is when the body overheats and can lead to heatstroke if the symptoms are not treated in time. According to the Mayo Clinic, the symptoms of heat exhaustion are heavy sweating, rapid pulse, fatigue, dizziness, nausea, headache, and muscle cramps. These symptoms often occur when a person is participating in strenuous physical activity. If a person is experiencing these symptoms, immediately have them rest, move to a cooler place and drink water or sports drinks. Seek immediate medical attention if the symptoms don’t improve within an hour.
Heat exhaustion is preventable by taking some simple precautions. By planning ahead of time when a high heat index is predicted, you can stay as cool as a cucumber by following these simple tips:
Stay hydrated and drink more water than you usually do. Avoid beverages with caffeine, alcohol, or high amounts of sugar. If you are physically active or sweating more than usual, try drinking a sport drink with electrolytes.
Wear loose, comfortable clothing in natural fibers such as cotton, linen, or hemp. These allow your body to breathe.
Cool off with water by soaking your feet in a tub of cold water. Keep a spray bottle of water in the refrigerator and mist yourself throughout the day. Take it with you when you leave the house.
If your house isn’t air conditioned, head to your local library, mall or community building. If your house has a basement, create a comfortable area where you can sit when it’s hot outside.
Create a cross breeze by positioning a fan across the room from a window. To cool the room down even more, place a pan of ice in front of the fan to generate a cool breeze.
Cool off your house or apartment by turning of lights and using heat-generating appliances at night, such as washers, dryers, and irons.
Dampen a towel or small blanket with cool water and wrap it around your body.
Take a cool shower.
One extra note – remember your four-legged friends especially during the heat. Dogs and cats don’t have the ability to sweat like humans, so they will be affected differently by heat. Give your pet a haircut and keep them indoors on hot days, providing them with water. Limit outdoor activity or exercise and don’t push them too hard. When they are outside, be sure they have a shady spot to lie in and make sure they have plenty of cool water to drink. Avoid hot surfaces since your pet is basically barefoot. If your dog doesn’t have much fur, you can use a special pet sunblock with zinc oxide to prevent burns. Never leave a pet in a parked car, even on cooler days. The inside temperature heats up very quickly! If you think your pet is overheated, get them into shade or air conditioning immediately. Don’t submerge them in cold water; cooling down too quickly can cause problems. Wet them under a faucet or hose with lukewarm water and let the air flow around them. Offer small amounts of water to drink and call your veterinarian immediately.
Enjoy summer and all the fun activities it brings – picnics, swimming, gardening, and long lazy days…
References: Centers for Disease Control and Prevention, Warning Signs and Symptoms of Heat Related Illness, https://www.cdc.gov/extremeheat/warning.html
WebMD, Green Tips for a Cool Summer, http://www.webmd.com/a-to-z-guides/features/green-tips-for-a-cool-summer.
City of Cincinnati Health Department, http://www.cincinnati-oh.gov/health/news/excessive-heat-warning-issued/
Written by: Jennifer Even, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Hamilton County.
Reviewed by: Liz Smith, M.S., RDN, L.D., Ohio State University Extension, SNAP-Ed.
Live Healthy Live Well is a team of Ohio State University Extension Educators and Specialist in Family and Consumer Sciences concerned with health and wellness. Our goal is to help individuals improve their health through science-based information. These educational messages are designed to encourage individuals to make informed choices about healthy eating, active living, overall improved wellness.
In addition to this blog, you can engage with the Live Healthy Live Well team through:
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Lunch and learns / wellness webinars – Live Healthy Live Well team members present on various topics related to health and wellness. Visit the webinars tab of this blog to view recordings of previous wellness webinars, or contact a team member to request a live presentation.
The holidays bring many opportunities to “go green” and think about the impact our traditions and activities can have on our environment. Being green doesn’t have to be difficult or expensive, but it often means taking a little extra time to be intentional. Here are four ways to go green over the holidays:
1. Gift Giving
During the holiday season, there is often increased pressure to purchase items that you might normally skip at other times of the year. The social pressure to buy gifts, cards, and miscellaneous “stuff” fuels consumerism and waste. Try to avoid any gifts you purchase from ending up in the landfill. Consider gifting an experience, a homemade consumable product (like bath products or food), a second-hand item, or an eco-friendly product like Swedish dishcloths, reusable water bottles, or glass soap dispensers.
2. Product Packaging
When you purchase an item this holiday season, consider the packaging and challenge yourself to eliminate waste. It turns out, plastic packaging accounts for nearly half of all plastic waste globally, and much of it is thrown away within just a few minutes of its first use. For example, gift cards are popular, but the plastic cards themselves are difficult to reuse or recycle. Go old-school and give cash or checks as a sustainable alternative.
3. Gift Wrap
Did you know that in the United States, an additional five million tons of waste is generated over Christmas, four million of which is wrapping paper and shopping bags? Newspaper, butcher paper, reusable boxes, metal tins, and paper gift bags are creative and sustainable ideas for gift wrap. Choosing these materials helps to keep traditional gift wrap, bows, and ribbons from ending up in the landfill.
4. Holiday Traditions
Holiday cards, party invitations, decorations, hosting, and food can take a serious toll on our environment. Large gatherings can mean single-use plates, utensils, cups, and napkins. Avoid or reduce this waste by choosing reusable products. Uneaten food becomes food waste, so use the interactive guest-imator to plan how much food you really need at your gathering. Finally, if you decorate with a live tree, look for opportunities to reuse or recycle your tree and keep it out of the garbage. Your tree can be used for mulch, to protect fish in lakes, or to provide shelter for birds.
Looking for more green ideas? Visit the OSU Extension Sustainability website to find tip sheets, videos, and a 3-D Sustainable Home Tour.
Written by Laura Stanton, Family and Consumer Sciences Educator, OSU Extension, Warren County. Email: [email protected].
Reviewed by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension, Franklin County.
References:
Garber, M. (2012, December 22). Wrappers’ delight: A brief history of wrapping paper. The Atlantic. https://www.theatlantic.com/technology/archive/2012/12/wrappers-delight-a-brief-history-of-wrapping-paper/266599
Mansfield, S. (2022, December 22). Green your holiday this season. United States Environmental Protection Agency. https://www.epa.gov/perspectives/green-your-holiday-season
The National Christmas Tree Association (n.d). How to recycle and give real Christmas trees a second life. https://realchristmastrees.org/all-about-trees/how-to-recycle
Stanton, L. M. (2022, July 19). It’s time to rethink packaging and recycling. Ohio State University Extension. https://livehealthyosu.com/2022/07/19/its-time-to-rethink-packaging-and-recycling
Zee, G. (2022, December 7). Plastic gift cards on climate advocates’ “naughty list” this Christmas. ABC News. https://abc13.com/plastic-gift-cards-christmas-gifts-pvc-toxic/12534016
Photo Credits:Natural wrapping image by rawpixel.com.
Mason jar with bath salts image by Victoria Emerson, pexels.com
What is the difference? Food Dehydration, Freezing, and Freeze-Drying
Have you ever wondered the difference between dehydration, freezing, and freeze-drying food?
One of the oldest methods of preserving food for long-term storage is drying or dehydration. Later, with the invention of electricity, we incorporated refrigeration and freezing, with freezing as another method for long-term food storage. Today, freeze-drying is growing in popularity as the “newest” long-term food choice alongside dehydration, freezing, and other familiar practices like canning. What we would like to discuss is the difference between dehydrated, frozen, and freeze-drying as they relate to long-term food storage.
In some cases, it can seem remarkably similar, by design or marketing, that drying, freezing, and freeze drying are all the same in processing, packaging, and longevity. However, there are key differences.
Drying or dehydration is the mechanical method of removing water and moisture content from solid food through the application of heat, varying between 90°-140° Fahrenheit and according to processing recommendations. When deciding the method of drying or dehydration, a food-grade dehydrator is the most common equipment used. As with any form of food preservation, storage is a factor to consider before starting. After processing, dried, or dehydrated food should be allowed to cool for 30-60 minutes, then packed loosely in food-grade containers, sealed tightly, and stored in a clean, cool, dry, dark space.
Freezing is the preserving of food by lowering the temperature to inhibit microbial growth, with best results below temperatures of 0° Fahrenheit, -18° Celsius. You need to consider the space and location when choosing freezing as your storage method. Most refrigerators will include a freezer section, but in most cases, those preserving with this method will buy a standalone deep freezer to increase storage ability. You also need to consider your electrical wattage ability depending on the size of your unit. For the best quality freeze food as quickly as possible and allow head space when storing in freezer-grade packaging to allow for food expansion during the freezing process.
Freeze-Drying (Lyophilization) is the mechanical method where extreme cold is applied rapidly to food between -30° Fahrenheit and -50° Fahrenheit. At this point, the machine introduces slight heat to produce water vapors, a process called sublimation. These water vapors are removed through a powerful vacuum pump system. Freeze-drying can only be completed with a manufactured home or commercial freeze-drying unit. After your system has completed the automated cycle, remove the food from trays and store in approved food-grade Mylar® bags or glass jars. Packaging should include proper single-use oxygen absorbers to ensure the best quality and increase shelf life. As with all long-term storage, food should be stored in a clean, cool, dry, dark location.
In summary, consideration should be made for need, cost, space, and location when choosing any long-term food storage practice, and always source reliable accredited information.
Stay tuned for more information on our Freeze-Drying: Consider This blog series.
References
Herringshaw. (2015). Drying fruits and vegetables. Ohioline. https://ohioline.osu.edu/factsheet/HYG-5347
Herringshaw. (2015). Food preservation: Freezing basics. Ohioline. https://ohioline.osu.edu/factsheet/hyg-5341
Hirneisen, A., & McGeehan, N. (2023, May 24). Let’s preserve: Freeze-drying. Penn State Extension. https://extension.psu.edu/lets-preserve-freeze-drying
Written by:
Sofia Carter, Family and Consumer Sciences Educator, The Ohio State University Extension, Champaign County, and
Laura Halladay, Family and Consumer Sciences Educator, The Ohio State University Extension, Greene County.
Reviewed by: Ohio State University Extension, Food Preservation Team.
Photo credit: Laura Halladay, Extension Educator, The Ohio State University Extension, Greene County.
One of the most overlooked and easy-to-access health remedies is getting outdoors, or as I like to say, taking your Vitamin N(Nature). There are numerous scientific studies, some old and some new, that demonstrate the benefits of spending time out in nature. For a quick summary, you can skim the American Psychological Association’s review of research that documents how nature improves our mental and cognitive health.
Once you become aware of the health benefits of spending time outdoors, people often ask, how much Vitamin N do I need? One study that documented the benefits of time spent in nature showed a reduction in stress by spending as little as 20 minutes outdoors. The participants were asked to stay off their phones and computers while they were outside, in addition, they were also told not to exercise.
The participants swabbed their saliva before and after spending time outdoors to measure the amount of cortisol, or stress hormone, they had in their saliva. The results were fascinating. Being outside was linked to a 21% reduction in cortisol for every hour the participants spent outdoors.
So back to the question: How much time does someone need to spend in nature to get the maximum benefit? I like to refer people to the Nature Pyramid, which was created to incorporate the research about time in nature with the U.S. Department of Health and Human Services recommendations for physical activity.
The pyramid provides a reminder that we should seek a daily dose of nature that can be nearby, like our backyard or a neighborhood park. It goes on to explain that weekly, we should seek out bigger and wilder parks or outdoor locations that are farther removed from noise and traffic.
On a monthly basis, we should seek out even more “restful” natural areas, like state and national parks where there is little human intrusion. The final recommendation is an annual or bi-annual pilgrimage to the wilderness that lasts several days.
I was fortunate to attend a professional conference in Estes Park, CO earlier this month. The location allowed me to spend several days near and in the Rocky Mountain National Park. I can attest to the positive effect such beautiful and natural surroundings had on my heart, soul, and mind. The feelings I experienced from my nature time in CO reminded me of the Henry David Thoreau quote: I took a walk in the woods and came out taller than the trees.
Looking for more resources about nature? Visit go.osu.edu/nature-matters for educational resources, book lists, and more information to get started or keep you going on your nature journey!
Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County. Email: stanton.60.osu.edu
Reviewed by: Shari Gallup, Assistant Professor and Family and Consumer Sciences Educator, Ohio State University Extension, Licking County. Email: [email protected]
Sources:
American Psychological Association. (2020, April 1). Nurtured by nature. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature
Hunter, M.R., Gillespie, B. W., and Chen, S. Y-P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10. Article 722. https://doi.org/10.3389/fpsyg.2019.00722
Piercy K. L., Troiano R. P., Ballard R. M., Carlson S. A., Fulton J. E., Galuska D. A., George S. M., and Olson R.D. (2018, November 20). The physical activity guidelines for Americans. Journal of the American Medical Association. 320(19):2020-2028. doi: 10.1001/jama.2018.14854. PMID: 30418471; PMCID: PMC9582631
Shaping How we Invest For Tomorrow (2018). The SHIFT Rx Challenge: Take Your Doctor’s Health Recommendations Outside. https://shiftjh.org/the-shift-rx-challenge-take-your-doctors-health-recommendations-outside
Stanton, L. M. (n.d.). Nature Matters. Ohio State University Extension, Warren County. go.osu.edu/nature-matters
Photo Credit: Colorado by Laura M. Stanton (June 2023).
Valentine’s day is commonly associated with traditions and gestures expressing love and affection for those you care about. The holiday falls on February 14th and is named after the mysterious historical figure, St. Valentine.
Stories of St. Valentine’s origin are dark and describe a tale of a priest who married lovers in secret, was imprisoned and set to be executed, and sent out a note signed “From your Valentine” to the jailer’s sick daughter who he helped heal. Another story describes St. Valentine as someone who distributed heart-shaped parchment to soldiers during times of war as messages of positivity to keep their spirits up.
Fast forward hundreds of years later, and a more recent connection to Valentine’s day as we know it today, is a poem called, “The Parlement of Foules”, written by English poet Geoffrey Chaucer. Per Ottawa University, the poem “describes a conference of birds that meet to choose their mates on St. Valentine’s Day-February 14.”
Valentine’s messages grew in popularity during the Middle Ages as noblemen would write poems to their wives in the form of a “valentine note”, and by the 18th century it was common for people across all social statuses to exchange “gifts of affection, written notes, and handmade cards.”
Our modern-day valentines can be attributed to the “Mother of the American Valentine,” Esther A. Howland. Esther started her own company, the New England Valentine Company, and mass-produced Valentines cards out of Worchester, Massachusetts, popularizing a few styles we still use today, such as the classic colored-paper and white lace design valentine.
To continue the tradition of declaring your love on Valentine’s day, show your significant other you care by signing up for a free, self-paced online class on communication, commitment, problem solving, and fun and friendship.
The Strong Couples project offers the online classes, for free, in addition to five brief video calls with a trained coach. This educational program is not counseling but teaches couples to use tools that improve their relationship. This program is for couples together six months or longer in all life stages. The Strong Couples project is led by the University of Illinois Urbana-Champaign and the University of Illinois Extension. Ohio State University Extension is a partner of this project.
Build greater intimacy and connection this Valentine’s Day using the Strong Couples project, for a more happily ever after!
Written by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.
Reviewed by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension
What comes to mind when you think of February? For many, it’s Valentine’s Day, others may think of a dreaded month of winter weather. Some may know February as Black History Month. Still others, like me, may think of American Heart Month. While all of these are accurate, one is nearer and dearer to my heart, pun intended.
You see, at the end of my junior year of high school, my dad had his first heart-related incident two days after his 37th birthday. He had to have angioplasty for a blocked artery. A month or so later, my dad’s brother John had to have open-heart surgery ON his birthday. My dad had already lost his oldest brother to a massive heart attack. Uncle Bill was in his forties when he collapsed after coming home from work. My dad’s brother Jim had suffered a heart attack and had a couple of heart procedure in subsequent years as well. My dad had another angioplasty when I was a freshman in college.
My dad attended cardiac rehabilitation after both of his angioplasties. The first time, I attended some of his sessions since I was out of school for the summer. While attending Ohio University, I learned about a program that would enable me to work in cardiac rehab. I never realized this was something I would be able to do without becoming a physician. I completed the program and was fortunate to find a position right away working for a cardiologist who had cardiac rehab as part of his practice. I worked there for 5 years before taking a position in a hospital cardiac and pulmonary rehab facility.
My dad had his first open-heart surgery shortly after he turned 44. Yes, you read that right. My dad’s oldest living brother Bob, had open heart surgery a couple months later the same year. My dad had his second open-heart surgery 2 days prior to his 57th birthday, which he celebrated in the hospital. A month or so prior to this, my uncle by marriage had to have a stent. He attended cardiac rehab at the hospital where I was working. When my dad had his second open-heart surgery, he started cardiac rehab 2 weeks after his surgery because he was recovering so well and my uncle was able to drive him. This was an interesting experience for me. The person who had always taken care of me, was now in my care. It was also a relief because I knew he was getting the best of care.
My dad will turn 67 at the end of May. I am happy to say that he is doing fairly well. He finally quit smoking once and for all. Yes, he quit each time he had a heart event, but he eventually started back. He takes his medications as directed. Stress is really not an issue for him. He could stand to be more active and eat a little better, both of which would help his weight. Overall, everything considered, he is fortunate. I am also happy to report that I turned 46 in August and I have no signs or symptoms of any heart-related conditions.
As you may have figured out, heart disease is very near and dear to me. I obviously learned at a young age that I have a strong family history. So, I have taken steps to try to help reduce my risk for developing heart disease. While we hear about all sorts of other diseases and conditions, heart disease has been and still remains the number one killer of men AND women in the United States. So, if you have not been taking the best care of your heart, it’s not too late to start. What better month than February to begin?!
Written by: Misty Harmon, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Perry County, [email protected]
Reviewed by: Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County, [email protected]
American Heart Association, (2019). Found at: https://www.heart.org/
American Heart Association, (2019). Cardiovascular disease affects nearly half of American adults, statistics show. Found at: https://www.heart.org/en/news/2019/01/31/cardiovascular-diseases-affect-nearly-half-of-american-adults-statistics-show
Centers for Disease Control and Prevention, (2015). Preventing Heart Disease: Healthy Living Habits. Found at: https://www.cdc.gov/heartdisease/healthy_living.htm
CNN Staff, (2019). Meet the man who created Black History Month. Retrieved from: https://www.cnn.com/2019/02/01/us/history-of-black-history-month-trnd/index.html
National Heart Lung and Blood Institute, (2013). Heart-Healthy Lifestyle Changes. Retrieved from: https://www.nhlbi.nih.gov/health-topics/heart-healthy-lifestyle-changes
National Heart Lung and Blood Institute. Learn more about heart disease. Retrieved from: https://www.nhlbi.nih.gov/health-topics/education-and-awareness/heart-month/learn-more-about-heart-disease
Office of Women’s Health, (2018). Retrieved from: https://www.womenshealth.gov/heart-disease-and-stroke
Inhale. It means to breathe in. Slow or controlled breathing is often used to reduce heart rate, calm emotions, and lower stress. This controlled breathing technique has been around thousands of years in yoga, meditation, and other health practices. I saw this advice recently reminding me to inhale during this holiday season, and I loved it.
When I saw the admonition to inhale, I took it as a reminder to take it all in. That is the inhale; be purposeful in choosing what to take in and what to pass on. Our holiday schedule looked extra hectic this year with one daughter dancing in a professional nutcracker production, a new college student rejoining our family for her extended break, travel for work and a visit from my parents. I knew with all this I had to be extra careful about what I inhaled.
Taking that same definition of inhaling and applying it to our holiday busyness can be difficult. We are often rushing from event to event, and tackling a never-ending list of holiday fun. Advice is always easier to give than take in and follow. Several friends shared with me what they do to inhale the holidays. These can be simple, such as:
Spending a quiet morning before everyone is up, enjoying coffee and the Christmas tree and remembering why we celebrate the holiday. ~ Sarah
Making an effort to turn off the TV and put away phones so that family time can be enjoyed. ~ Amanda R.
Spending some quiet time and making sure to get quality sleep. ~ Jessica
Making an effort to start each day with an intention and not rushing out the door. ~ Amanda W.
Admiring a Christmas tree in the darkness and taking a moment to be grateful. ~ Lorrissa
Taking a few minutes after work to take some deep breaths, and reflect and center before joining family and evening activities. ~ Amanda B.
Other ideas included some simple planning to emphasize the events and traditions that matter most, such as:
Making a December bucket list of the most important activities and traditions and hanging it up for the family to see. This makes it easy to say, “This isn’t a priority for us” when things come up. ~ Becky
Make an effort and a plan to focus on small acts of kindness and simple holiday experiences. Leaving treats for a mail carrier, dancing to Christmas music, or driving around to look at lights, have these things planned out so they can be included and enjoyed. ~ Amber
Besides having a plan and making simple changes, prioritizing and self-care can help with your holiday inhale. Other ways to inhale include:
Reflect on what is important to your holiday celebrations. Realize that this may change over time. Thinking about what is most important will help you to be intentional when choosing how and who to spend your time with. It is hard to make your holiday meaningful if you don’t decide before the rush starts what gives it meaning.
Ask for help. Let your family know how they can support or help with holiday tasks and plans. Accept their offers to contribute. This will help involve them, as well as lighten your workload. This can also be a way to share traditions or teach skills with children and other family members.
Keep in mind the holiday season is a marathon, not a sprint. In other words, pace yourself. If adding an extra party or gift to your schedule causes you stress, then don’t. The parties, events, gifts that you do choose to participate in- inhale! Be present as you experience and participate in them.
Take care of yourself. Maintain a healthy lifestyle. Extra social gatherings can be fun, but do not compromise your physical, mental or financial wellness by doing too much. Acknowledge that you cannot do everything for everyone. Practice saying “no” without guilt.
Do not throw out your routine. Do your best to make healthy food choices, relax, exercise and get plenty of sleep. Sticking to your routines will help with your endurance and patience as you manage the holiday.
Most importantly, whatever you do this holiday season, enjoy the inhale!
Writer: Alisha Barton, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Miami County, [email protected]
Reviewers: Lorrissa Dunfee, Family and Consumer Sciences Educator, Ohio State University Extension, Belmont County, [email protected]
Sources:
LifeCare Inc. (2011). Managing Holiday Stress. U.S. Department of Health and Human Services. https://www.wfm.noaa.gov/pdfs/Conquering_Stress_Handout_1.pdf
Butanis, B. (2014, June 9). Ten Tips for Enjoying the Holidays. Retrieved from https://www.hopkinsmedicine.org/news/stories/ten_tips_for_enjoying_holidays.html.
Keep it Real This Season. (2019, December 4). Retrieved from https://livehealthyosu.com/2019/12/05/keep-it-real-this-season/.
LifeCare Inc. (2011). Managing Holiday Stress. U.S. Department of Health and Human Services. https://www.wfm.noaa.gov/pdfs/Conquering_Stress_Handout_1.pdf
Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017, December 1). The physiological effects of slow breathing in the healthy human. Retrieved from https://breathe.ersjournals.com/content/13/4/298.
While February is most associated with Valentine’s Day and Heart Month, it is also a time to remember “Donor Day”, a time to draw attention to things we can all do to literally save another person’s life. Every day, thousands of Americans are suffering in need of blood, organs, eyes or other tissues, and most of us have the opportunity to help. According to Lifeline of Ohio, 20 people per day die while waiting for a needed organ. According to the Red Cross, someone needs blood or platelets every 2 seconds.
The Red Cross reports that blood donations are at a 20-year low, leaving America with an emergency blood shortage. Blood donations benefit cancer patients, trauma and burn patients, those with certain chronic diseases and people with blood disorders. Most Individuals in good health can donate blood as young as 16 years old and give up to 6 times per year. The blood donation process takes as little as 1 hour and is more streamlined than ever before, allowing donors to sign up to donate online and complete their required screening questions ahead of time with a RapidPass App on their phone.
Besides blood, people can also volunteer to donate other tissue, including skin after cosmetic surgery, bone after orthopedic replacements, cells form bone marrow, as well as umbilical cord blood or amnion after childbirth. Living donors can also donate organs, including 1 kidney (people are born with 2, but can live with 1), portions of their liver, pancreas, or intestine and a lobe of their lung. The US Health Resources and Services Administration has much information available about being a living donor including what to expect and how to register to become a living donor. Living donation has certain benefits, as the transplant can occur as a scheduled surgery under optimal circumstances, and often include an organ from a close relative, possibly reducing the risk of rejection. In addition, the donor can choose their recipient, shortening the wait time for a needed organ from a deceased person. Those who choose to be living donors do not incur medical expenses for organ or tissue removal surgery and hospitalization, as those are paid for by the recipient’s healthcare provider, but they will need to take time off work for recovery.
If you are uncomfortable with medical procedures in general, you can opt to be a designated organ/tissue donor upon death. The easiest first step, for those of us in Ohio, is to select the “yes” option to be a designated eye/organ/tissue donor at the Bureau of Moter Vehicles (BMV) when getting or renewing your driver’s license. One organ/tissue donor can save 8 lives and can contribute to the healing of 75 other individuals, which may bring a mourning family some solace amid a tragic loss, and Lifeline of Ohio is there to provide comfort to families during and after the donation process. Although you may have shared your final wishes to be an organ donor with your close family, it is also important to register, as there is a short window of time that an organ is viable after death. While organ donation is a standard question during the driver’s license renewal process, you may opt to register at any time online or by mail.
As we consider how we may give a gift of love to those around us this Valentine season, let us also consider how we can give the gift of life to someone in need.
Written by: Jennifer Little, Family and Consumer Sciences Educator, Ohio State University Extension, Hancock County
Reviewed by: Megan Taylor, FCS/4-H Educator, Ohio State University Extension, Union County
References:
Red Cross website. https://www.redcrossblood.org/donate-blood/how-to-donate/how-blood-donations-help/blood-needs-blood-supply.html
Lifeline of Ohio statistic.: https://lifelineofohio.org/get-the-facts/impact-and-stats/
What to Know About Living Donor Organ Transplantation. https://www.organdonor.gov/sites/default/files/organ-donor/professional/materials/living-donation-recipient-fact-sheet-english.pdf
Red Cross News and Events. https://www.redcross.org/about-us/news-and-events/press-release/2024/red-cross-declares-emergency-blood-shortage-calls-for-donations-during-national-blood-donor-month.html
Gardening can be more than just a hobby, it can have lasting benefits for your physical health, mental health, and can help fight against some chronic diseases and cancers. In a randomized, controlled study of community gardeners, those who gardened increased their physical activity by forty-two minutes per week and ate an average of 1.4 grams more fiber daily than those who did not. They also reported lower levels of stress and anxiety. A few of the ways gardening can benefit your health include:
Increased Exercise. The CDC categorizes gardening as exercise. Gardening can exercise all the body’s major muscle groups. Physical activity during gardening such as digging, hauling, watering and harvesting can improve your physical strength, heart health, weight, sleep, and immune system. Regular exercise can also improve your brain health. Exercise can improve memory and thinking skills by reducing insulin resistance, reducing inflammation, and stimulating the release of growth factors—chemicals in the brain that affect the growth and health of brain cells.
Improved mental health. Gardening can improve your mental health by encouraging feelings of well-being, calm, empowerment, and connection. Working in school, community, and family gardens can help people of different ages, abilities, and backgrounds expand and deepen their connections with each other. Working in a garden can help you take charge and feel empowered to meet your own needs for exercise, healthy food, and beautiful surroundings. Having a routine of regularly tending a garden can provide structure to your day and is linked to improved mental health.
Increased Vitamin D production. A scientific review of the risks and benefits of sun exposure found that controlled exposure to the sun increases Vitamin D production in the body while limiting the risks of over exposure. Vitamin D can help lower the risk of breast cancer, colorectal cancer, bladder cancer, prostate cancer, non-Hodgkin’s lymphoma, and multiple sclerosis. In addition, if your vitamin D levels are low, you can have a greater risk of developing psoriasis flares, metabolic syndrome (a prediabetes condition), type II diabetes, and dementia.
Improved Diet. In the randomized, controlled study of community gardeners, in addition to increasing their daily fiber intake, the gardeners also increased their daily fruit and vegetable consumption. The Dietary Guidelines for Americans recommend that adults consume 2 ½ cups each of fruits and vegetables per day. Fruits and vegetables contain a variety of nutrients that promote health and prevent disease, including dietary fiber. Growing your own fruits and vegetables can help encourage you to eat more produce as you harvest your efforts from gardening.
Gardening can provide many health benefits for both the body and the mind. Increased exercise and Vitamin D production, improved diet and fiber intake, and feelings of calm, empowerment, and connection all contribute to improved mental health, physical health, and an overall sense of well-being. So, consider adding gardening to your list of hobbies today!
Written by Julie Weinberg, Dietetic Intern and Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County
Reviewed by Holly Bandy, Family and Consumer Sciences Educator, OSU Extension Stark County
Sources:
Litt, J.S., Alaimo, K., Harrall, K.K., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J., Li, K., Villalobos, A., Coringrato, E., Courtney, J.B., Payton, M. & Glueck, D.H. (2023). Effects of a community gardening intervention on diet, physical activity, and anthropometry outcomes in the USA (CAPs): An observer-blind, randomized controlled trial. The Lancet Planetary Health; 7(1): E23-E32. doi: 10.1016/S2542-5196(22)00303-5. https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(22)00303-5/fulltext
Litt, J.S., Alaimo, K., Buchenau, M., Villalobos, A., Glueck, D.H., Crume, T., Fahnestock, L., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J. & Li, K (2018). Rationale and design for the community activation for prevention study (CAPs): A randomized controlled trial of community gardening. Contemporary Clinical Trials; 68: 72-78. doi: 10.1016/j.cct.2018.03.005. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963280/
August 31, 2025
emergency preparedness | Live Healthy Live Well
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The dog days of summer are upon us. Heat and humidity can make it difficult to be comfortable, especially for those who don’t have air conditioning. Extreme heat can even be deadly, causing heat exhaustion or heatstroke if not treated in time. The Centers for Disease Control and Prevention estimates approximately 600 people die from heat related complications each year. This is more deaths than from all other natural disasters combined (flooding, tornadoes, and hurricanes). Those who are most vulnerable include infants, children, the elderly, those who work outdoors, and people with chronic medical conditions.
Heat exhaustion is when the body overheats and can lead to heatstroke if the symptoms are not treated in time. According to the Mayo Clinic, the symptoms of heat exhaustion are heavy sweating, rapid pulse, fatigue, dizziness, nausea, headache, and muscle cramps. These symptoms often occur when a person is participating in strenuous physical activity. If a person is experiencing these symptoms, immediately have them rest, move to a cooler place and drink water or sports drinks. Seek immediate medical attention if the symptoms don’t improve within an hour.
Heat exhaustion is preventable by taking some simple precautions. By planning ahead of time when a high heat index is predicted, you can stay as cool as a cucumber by following these simple tips:
One extra note – remember your four-legged friends especially during the heat. Dogs and cats don’t have the ability to sweat like humans, so they will be affected differently by heat. Give your pet a haircut and keep them indoors on hot days, providing them with water. Limit outdoor activity or exercise and don’t push them too hard. When they are outside, be sure they have a shady spot to lie in and make sure they have plenty of cool water to drink. Avoid hot surfaces since your pet is basically barefoot. If your dog doesn’t have much fur, you can use a special pet sunblock with zinc oxide to prevent burns. Never leave a pet in a parked car, even on cooler days. The inside temperature heats up very quickly! If you think your pet is overheated, get them into shade or air conditioning immediately. Don’t submerge them in cold water; cooling down too quickly can cause problems. Wet them under a faucet or hose with lukewarm water and let the air flow around them. Offer small amounts of water to drink and call your veterinarian immediately.
Enjoy summer and all the fun activities it brings – picnics, swimming, gardening, and long lazy days…
References: Centers for Disease Control and Prevention, Warning Signs and Symptoms of Heat Related Illness, https://www.cdc.gov/extremeheat/warning.html
WebMD, Green Tips for a Cool Summer, http://www.webmd.com/a-to-z-guides/features/green-tips-for-a-cool-summer.
City of Cincinnati Health Department, http://www.cincinnati-oh.gov/health/news/excessive-heat-warning-issued/
Written by: Jennifer Even, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Hamilton County.
Reviewed by: Liz Smith, M.S., RDN, L.D., Ohio State University Extension, SNAP-Ed.
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