Category Archives: How-To’s

Low-cost or no-cost gift-giving ideas with a healthy twist

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Courtesy MSU Extension

By Shannon Lindquist, Michigan State University Extension

 

Gift-giving adds up fast, both financially and emotionally, during the holiday season. The stress of finding just the right thing may be easier than you think and you can keep your loved ones health in mind at the same time.

 

Michigan State University Extension suggests these healthy ideas to be used for any age group and they promote physical activity and healthy eating along the way.

  • Health related magazine – Give a recipe magazine or one related to overall health. There are magazines for children, women or men as well as magazines specific to physical activity.
  • Healthy recipe and ingredients – Do you have a favorite healthy recipe that everyone always asks you to make? Copy the recipe and purchase the ingredients and you have a great gift.
  • Meals for someone home bound – Prepare a meal for someone who has just had a baby or surgery, to an elderly person no longer able to get out or anyone else you feel is in need. As you cook for yourself or your family, simply take out one serving. These meals could also be frozen and used as needed by the person receiving them.
  • Coupon to host a sledding party – Sledding is a great way to promote physical activity during winter months. After sledding, serve healthy snacks like cheese sticks and apples with low-fat hot chocolate.
  • Physical activity items – Purchase exercise equipment either new or used that can be found at second-hand stores. If kids are on your list, look for soccer balls, bats, skates, scooters, snowshoes, sleds, exercise bands or helmets to keep kids thinking of physical activity all year long.
  • Gift certificate to swim at a local hotel – Swimming is appropriate for any age group and could be used for those older adults who have everything. Many hotels have designated public swimming hours with daily or monthly passes available.
  • Gardening supplies – Gardening supplies might not be as easily found in large stores this time of year, but local hardware and farm supply stores will have a rake, shovel, hand tools, gloves or knee pads, many items to make a gardener happy and ready to plan for next year’s garden.
  • Coupons to walk with a friend – Have you been meaning to join friends on a daily walk? This gift benefits the giver and the receiver. Keep yourself and your friends motivated to take that healthy walk each day, create a coupon in the shape of your favorite walking shoes. On your way out the door grab a can of soup for each hand and work those arm muscles while walking.
  • Gift certificate for roller-skate rental – When is the last time you went roller-skating? Roller rinks are still available and are a great way to spend time participating in physical activity as a family.

These gifts don’t take a lot of time, are low or no cost and send a strong message of caring because they promote health and well-being to those you care about, great reasons to choose from this list when finishing up your holiday gift-giving.

 

Not sure you’re crafty enough to create all these great gift certificate ideas? Pinterest can help! Simply fill in the information and print the certificates at home. For family nutrition information, Choose My Plate online has a wealth of information to stay healthy all year long. To find out more about physical activity and healthy eating for the whole family try the Academy of Nutrition and Dietetics.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

15 ways to keep your glow

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Get the glow with these skin-healthy tips. (Courtesy Spectrum Health Beat)

By Marie Havenga, Spectrum Health Beat

 

Winter may be harsh on the spirit, but it’s also rough on the skin.

 

From getting pelted by blowing snow to being cooped up inside without the benefit of outdoor activity, our skin takes a beating.

 

Kim Delafuente, ACSM-PD, a Spectrum Health community health educator, offers up some tips on how to get through this cold weather season looking (and feeling) a whole lot better.

15 surefire ways to get your glow back:

1. Exercise saves your skin

“There are a lot of small blood vessels on the surface of the skin,” Delafuente said. “As you exercise, the blood flow rises to that level. With the blood comes oxygen. It’s actually the oxygen that helps rejuvenate the skin and helps to get rid of toxins.”

2. Sweat often

Sweating is often viewed as a negative thing, especially for women.

 

Delafuente suggests we wipe away this perception.

 

“As we sweat, we’re able to release unwanted impurities from our skin,” she said. “In some people, those impurities can lead to acne or other skin-related conditions. Sweating is a good thing. It’s a natural thing. It’s really the way our body cools itself off. This is an added benefit of exercise that helps to clean out pores.”

3. Wash after exercising

Sweating is great, but don’t forget to wash after exercising.

 

“The idea is to get the sweat and salt off,” she said. “If you don’t, you’re kind of defeating the purpose. You’re releasing impurities from your pores, but if they just sit on your face, you’re not getting the complete cleansing effect of exercise.”

4. Elevate your heart rate

Anything that boosts your heart rate is a skin-pleaser.

 

“Walking, running, any type of cardio activity is good for your skin,” Delafuente said. “Dancing is great. As your heart rate goes up, more blood is circulated. With lower level activity, there’s less blood circulating. It’s the aerobic type exercise that’s going to have the most impact.”

5. Sleep is good for the skin

Don’t use this as an excuse to sleep the day away, but the more we exercise, the better we sleep.

 

“Sleep is a time when our body repairs itself,” Delafuente said.

6. Reduce stress

Exercise reduces stress hormones like cortisol, according to Delafuente.

 

“As those levels decrease, it can have a positive effect on the skin,” she said. “Stress releases cortisol, which can be damaging to our bodies. It can cause weight gain and is responsible for belly fat. In the case of skin, it can lead to acne and eczema. There have been studies that show exercise can actually help reduce the incidents of those types of skin conditions.”

7. What is “the glow?”

Exercise not only keeps your body fit, it does wonders for your skin. As you exercise, blood flow intensifies and moves toward the surface of your skin, which is known for giving that infamous “glow” to your skin.

 

“You work out and your skin gets a little more reddish,” Delafuente said. “That’s how your body is cooling itself. As your blood comes to the surface, it helps to keep your body cooler. After a workout, when you cool down, that blood flow is still going to be intensified.”

 

And that look, for some people, is a motivator to exercise more.

 

“It’s an added benefit of exercise that sometimes people don’t think of,” Delafuente said. “For some people, this might be a draw. It seems regular exercise has the potential to keep the skin at its best.”

8. If you feel good, you’ll likely look good

Exercise provides mental as well as physical health benefits, according to Delafuente.

 

“Some of that glow comes with a positive attitude and feeling good,” she said. “The other thing is, exercise does improve immunity. When we have less chronic disease or colds and flu, our skin will naturally look better because of that as well.”

9. Remember that your skin is an organ

You may exercise to keep your heart healthy, but remember your skin is an organ that directly benefits from a workout, too.

 

“I think people are conscious of their skin, but they don’t think of it as an organ,” she said. “I think when we think of organs, we think of internal organs, but we don’t think externally.”

1o. Remove makeup before exercising

Leave your foundation and blush on, and you risk clogging your pores when you sweat.

 

Instead, remove all traces of makeup before you begin.

11. Wear proper sunscreen

If you’re exercising and sweating, make sure you wear sunscreen that is sweat resistant or that you are reapplying often.

 

“I think we all know it’s important to wear sunscreen,” Delafuente said. “But I don’t know that people always think about it when they’re exercising. They’ll say, ‘Oh, I’m going to to walk for an hour,’ but they may not think of that as a time they need to use sunscreen. People can also wear a hat to shield their face from the sun.”

12. Forget about tanning booths and spray tan products

“Never a good idea,” Delafuente said.

 

Enough said.

13. Treat your skin kindly in the face of cold weather

“Make sure you’re covered up appropriately,” she said. “If you have really sensitive skin, you may want to wear a scarf over your face.”

14. Stay hydrated

“Make sure you’re drinking enough water,” Delafuente said. “If we’re dehydrated then our skin isn’t going to be as healthy. We should drink to our thirst. In the winter, especially, we may not be as thirsty.”

15. Wear proper clothing when you exercise

Loose fitting clothing is the best choice.

 

“Make sure you wear clothing that wicks away the sweat and moisture,” she said.

 

If your clothing traps sweat in, it may clog your pores, leading to unhealthy skin conditions.

 

Reprinted with permission from Spectrum Health Beat.

Service work can make a difference in your community and career

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By Katherine Jamieson, Michigan State University Extension

 

Are you looking for help to pay off student loans or save money for college? Do you need to add relevant work experience to your resume? Are you trying to enter or re-enter the workforce? Do you want to make a difference in your community? If you answered yes to any of these questions, consider becoming a member of AmeriCorps or Senior Corps. If you answered yes to any of those questions and would like to accomplish that feat within Michigan 4-H, consider joining 4-H STEAM Corps.

 

Michigan State University Extension will be expanding its 4-H programming impact through 4-H STEAM Corps, an AmeriCorps program that will place 30 full-time members in MSU Extension 4-H offices across the state to provide science, technology, engineering, arts and mathematics (STEAM) enrichment programming via 4-H SPIN Clubs and 4-H Tech Wizards. Through this program, MSU Extension will expand 4-H SPIN clubs by potentially creating 600 new SPIN clubs in 30 counties across the state reaching over 3,200 youth. Members will serve from September 2018 through July 2019. The program is contingent upon funding by the Corporation for National and Community Service and Michigan Community Service Commission. Contact Rachel Puckett at pucket21@msu.edu for more information.

 

AmeriCorps and Senior Corps programs are operated by the Corporation for National and Community Service, a federal agency established in 1993 whose mission is “to improve lives, strengthen communities, and foster civic engagement through service and volunteering.” The Corporation for National and Community Service employs 75,000 individuals across the United States in a variety of public service assignments aimed to meet critical needs in the community. At 21,000 locations nationwide, national service members are making a difference in their community through projects focused on disaster preparedness and relief, the opioid epidemic, youth mentoring, college access and readiness, conserving our environment and improving the economic opportunity of our veterans and limited income families.

 

In addition to making a positive impact on others and serving your country, there are many other benefits to becoming a national service member. Full-time members typically receive:

  • Modest living allowance or volunteer stipend
  • Limited health benefit option
  • Student loan deferment
  • Educational award to pay for college, technical school or repay student loans
  • Skills and training

Furthermore, the Corporation for National and Community Service found service work also spurred personal and professional growth. According to the Corporation for National and Community Service Office of Research and Evaluation 2013 study, volunteering is a positive pathway to employment. They found volunteers in general were “27 percent more likely to find a job after being out of work, and that number jumped to 51 percent for volunteers without a high school diploma” and 55 percent increase for those in rural America. The Corporation for National and Community Service 2017 State of the Evidence Annual Report also found:

  • 9 out of 10 alumni reported their experience increased their problem-solving abilities.
  • 8 out 10 alumni indicated their experienced benefitted their career path.
  • 79 percent are, or plan to become, actively involved in their community after service, compared to 47 percent prior to service.

According to the National Service 2018 Impact Report, locally Michigan has 1,710 service locations with 9,360 AmeriCorps and Senior Corps members hard at work improving lives and communities, with the Corporation for National and Community Service contributing 63.1 million in program funding.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Don’t get scammed this holiday season

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By Katherine Jamieson, Michigan State University Extension

 

The biggest shopping days of the season are fast approaching. According to “Consumers and retailers win big over Thanksgiving holiday” from the National Retail Federation, from Thanksgiving Day through Cyber Monday, more than 174 million Americans shopped in stores or online in 2017. According to the 2018 Consumer Holiday Spending report by OpenX and Harris Poll, predictions show that holiday spending is going to be even greater.

 

With more spending comes more opportunities to get swindled. Michigan State University Extension recommends these tips and suggestions to avoid being scammed.

 

Only give to charities you trust and know. Holidays are a time for giving and some people can take advantage of your good will. Give smarter by learning about the charities you plan to give to, making sure they are legitimate. Look them up on the Charity Navigator who rates charities based on financial health, accountability, transparency and other factors.

 

Be cautious of contests. Many scammers use telemarketing to tempt consumers with prizes from fake contests. Be skeptical if you get a call out of the blue about winning a big ticket item like the newest iPhone or luxury vacation. Don’t put down a deposit or provide the caller with your personal information.

 

Beware of bait and switch. Peddlers of fake merchandise items do a booming business during the holidays as people shop for the most popular, high ticket items like watches, designer handbags and electronics. The rule of thumb here is one you’ve heard before: “If it seems too good to be true, it probably is.”

 

Check the authenticity of purchased gift cards. Gift cards have been increasingly popular, so make sure your gift card has not been tampered with. Check the scratch-off personal identification numbers to ensure it is still intake. The Better Business Bureau also urges caution if you buy your cards from an auction or third-party website (a site that doesn’t belong to the retailer offering the cards). The card may have already expired, has no value or was obtained illegally.

 

Limit your chances of identity theft. While identity theft is an issue throughout the year, it happens even more often during the holidays. You’re probably giving out your personal information more often and freely than you even realize. Many retailers are now asking for your zip code, phone number and email address at checkout. None of this is necessary to complete a retail transaction. You can politely decline to give this information. It is best to keep sensitive information private.

 

Secure your online shopping. When you are buying online, make sure to shop on your home or other secure Wi-Fi network. You will also want to stick to secure web pages when making your purchases. Be careful of giving personal information when clicking on email links. It is better to type the company’s URL into your browser instead. This way you can see if it is a secure web page (it would have a padlock symbol and “https:” at the beginning of the URL). Make your computer is safe by using firewalls, anti-spyware and anti-virus software. Keep all software and browsers updated.

 

Unfortunately, there are new scams each year and it’s hard to keep up on all of them. Protect your wallet, purchases and identity by shopping safer and smarter this holiday season.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Dental Symptoms You Should Not Ignore

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By Nicole Kooiker, DDS, Dentist at Heart of the City Health Center

Q: One of my teeth hurts when I drink ice tea. Do I need to see a dentist?

 

A: As a dentist practicing in Grand Rapids, I can tell you that pain in your mouth is not a feeling to ignore. While it doesn’t necessarily indicate a problem, you should contact your dental office if you are experiencing any of the following five symptoms:

  1. Mouth pain could be caused by a cavity, gum disease, an abscess or impacted tooth. If not treated by a dentist, your tooth could die, causing an even bigger problem.
  2. Experiencing pain in your teeth when you drink hot or cold beverages could indicate tooth decay, fractured teeth, worn fillings, gum disease, worn tooth enamel, or an exposed tooth root due to gum recession. Treatment options depend on the source of the sensitivity as determined by your dentist.
  3. Bleeding or sore gums could simply be caused by brushing too hard or overzealous flossing; however, this could also be a sign of gum disease that only an oral health professional can address.
  4. Mouth sores could indicate an infection, virus, fungus, or simply an irritation from dentures or a sharp edge of a broken tooth or filling. Consult your dentist if you’ve had a mouth sore for longer than one week.
  5. Bad breath can indicate poor oral hygiene, dry mouth, gum disease, or a medication’s side effects. If you brush your teeth and tongue twice a day and floss daily, but still experience bad breath, consult your dentist to rule out an underlying medical condition.

If you’re experiencing any of these issues or have other concerns, please contact us today. We’re here to help!

 

Reprinted with permission from Cherry Health.

Mindfulness can help detect depression

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By Tracie Abram, Michigan State University Extension

 

The transition of summer to fall is not many people’s favorite time of year as it brings on physical and mental fatigue. Muscles often tense due to the cooler weather, the decreasing daylight triggers an earlier bedtime, skin is drier due to lower humidity and appetites spike. The beautiful fall colors are a welcoming and enjoyable distraction from all the mentioned bodily reactions to this transitional time, but for some, these seasonal changes may be a trigger that leads to Seasonal Depression or Seasonal Affective Disorder. During the fall and winter months, people with Seasonal Depression experience having a lack of energy, sleeping too much, overeating, weight gain and a craving for carbohydrates.

 

Other forms of depression that can occur, no matter what the season, can be more difficult to identify. One way to help notice your moods is practicing mindfulness. Mindfulness is a practice of paying attention or focusing on your senses in the present moment without judgment. If a depressed mood is noticed for more than two weeks or there is a loss of enjoyment and interest in activities that used to be enjoyable, one should consider speaking to their primary care provider or appropriate professional, or at least, a trusted friend. Depression oftentimes occurs with anxiety or substance use disorders, and once a person has had an occurrence of depression, they are more susceptible to subsequent episodes.

 

Symptoms of depression affect one’s emotions, thinking, behaviors and physical well-being:

  • Emotional symptoms of depression: sadness, anxiety, anger, mood swings, lack of emotional responsiveness, feelings of helplessness, hopelessness and irritability.
  • Symptoms of depressed thoughts: frequent self-criticism, self-blame, worry, pessimism, impaired memory and concentration, indecisiveness and confusion, tendency others see you in a negative light, thoughts of death and suicide.
  • Behavioral symptoms of depression: crying spells, withdrawal from others, neglect of responsibilities, loss of interest in personal appearance, loss of motivation and using alcohol or other drugs.
  • Physical symptoms of depression: chronic fatigue, lack of energy, sleeping too much or too little, over eating or loss of appetite, constipation, weight loss, weight gain, headaches, irregular menstrual cycle, loss of sexual desire and unexplained aches and pains.

If you or a loved one are experiencing any form of depression, talk about what you are noticing. If you are concerned about others, ask them if they are having suicidal thoughts, listen to them non-judgmentally, give reassurance and encourage them to seek medical attention. Offering to take them to their appointment may increase the likelihood that they will attend. If they dismiss or deny your help, tell them you will check in on them over the week. It is important to keep your promise to do so. Remember, people in depressed moods have impaired memories, they lose track of time and have difficulty recalling how long they have been feeling blue. If symptoms persist, ask others who are close to the depressed person to help you in the intervention process.

 

Helping people recognize their moods can be a stressful and scary task, especially if you do not practice being mindful of your own well-being. Attending a program that can help you become more aware and/or improve your mindset could be a starting point. MSU Extension provides a community-based program series that teaches the basics of mindfulness to help participants be more aware of their thoughts, emotions and physical self as they encounter stressors. Mindfulness is proven to help relieve stress and pain and improve health and well-being, to learn more, sign up for a class near you.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

The role of fat in your everyday diet

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Fish provides a great source of healthy fat. (Courtesy MSU Extension)

By Dawn Earnesty, Michigan State University Extension

 

Common perceptions about fats are often not true and avoiding all fats is not healthy because it is important to have healthy fats in our diet. There are fats that contain essential fatty acids that are necessary for good health and fats that help the body to use certain vitamins.

 

The United State Department of Agriculture (USDA) makes the following recommendations in the 2015-2020 Dietary Guidelines for Americans:

  • Keep trans-fatty acid consumption as low as possible, especially by limiting foods that contain synthetic sources of trans-fats, such as partially hydrogenated oils, and by limiting other solid fats.
  • Reduce the intake of calories from solid fats and added sugars. Such as:
    • Butters, stick margarines, and animal fats from beef and pork. These are all solid at room temperature.
    • Soft drinks, candy, cakes, cookies, fruit drinks and ice cream. These are all processed foods that have added sugars and syrups.

Here are some actions you can take every day to keep your consumption of saturated fats, trans-fats and cholesterol low while consuming a nutritionally adequate diet.

  • Check the Nutrition Facts label to compare foods. Our interactive label can help you find what to look at on the label.
  • Choose alternative fats. Replace saturated and trans-fats in your diet with monounsaturated and polyunsaturated fats. Sources of monounsaturated fats include olive and canola oils. Sources of polyunsaturated fats include soybean, corn, sunflower oils and foods like nuts.
  • Consider consuming fish and cuts of lean meat. Examples include:
    • Poultry: chicken or turkey white meat or ground meat
    • Beef: flank steak, top loin, sirloin, lean ground beef
    • Pork: pork tenderloin
    • Seafood: salmon, trout, cod, flounder, mackerel, mussels and clams
  • Choose foods such as dairy products, lean meats, fish, skinless poultry, whole grain foods and fruit and vegetables.
  • Beware of diets that tell you to eliminate a nutrient, such as fat.

Daily essential fatty acid consumption contributes to our overall daily health in moderation. For more information please contact your local MSU Extension office or visit the MSU Extension Health and Nutrition site.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Is your office chair trying to kill you?

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Jessica Corwin, a Spectrum Health Community Nutrition Educator, is shown using the treadmill desk on her office floor. (Chris Clark | Spectrum Health Beat)

 

By Diane Benson, Spectrum Health Beat

 

The desk job. Some aspire to it. Others avoid it like the plague.

 

As the perils of sitting all day become more widely known, the latter is probably the smarter path to take (I think as I sit at my desk, for hour number eight, typing this story).

 

According to the latest research, prolonged sedentary time—think eight to 10 hours a day sitting at that desk job—can take years off your life by putting you at an increased risk for heart disease, diabetes and cancer.

 

What’s more, even if you do have a regular exercise routine, it doesn’t protect you enough to offset the detrimental effects of hours and hours of sitting.

 

If, like me, you add on a commute to and from your desk job, well, don’t be surprised to see the grim reaper in the rear-view mirror.

Move it or lose it

Federal guidelines recommend 150 minutes of moderate to vigorous physical activity every week. Indeed, it’s widely known that getting 30 minutes of exercise every day can lower your risk for disease and premature death.

 

But with health experts now saying that staying active throughout the day is more important than hitting the gym, the challenge becomes finding the time to move. And work. At the same time.

 

Luckily for us office drones, there are creative ways to reap some of the health benefits of movement throughout our day, even with a desk job.

1. Stand up at your desk
Stand up to get healthy! (Courtesy Spectrum Health Beat)

Instead of sitting at your desk and working on your computer, grab your laptop and stand up while you work. Granted, this may require you to walk around your office to find a table upon which to place your laptop. That’s good.

 

Better yet, get an actual stand-up desk.

 

That’s what one local business did to get employees out of their chairs. Life EMS Ambulance dispatchers got new desks, which are motorized so they can adjust the height to sit and stand as they please.

 

“The sit-to-stand desk is becoming more and more prevalent in the workplace,” said Leah Konwinski, an ergonomic specialist with Spectrum Health. “It’s a great option to promote a little more movement at work without sacrificing comfort, safety or ability to focus and still be productive.”

 

Standing is still a ‘static’ activity, though, and our bodies are not made to be static. Even when standing, take breaks and move about, Konwinski suggested.

2. Hop on a treadmill (desk, that is)

For someone who has a tough time sitting still, a treadmill desk may be the ideal form of multitasking.

 

Jessica Corwin, MPH, RDN, a community nutrition educator with Spectrum Health Healthier Communities, is a frequent user and offers a few observations.

 

“Lots of days, especially in the winter, I’m stuck at my desk,” she said. “And since I’m typically multitasking and am one who does not experience motion sickness, using a treadmill desk is quite fitting. It’s an awesome way to squeeze in a little exercise or at the very least, spend time standing instead of sitting.”

 

She typically uses it first thing in the morning or as an afternoon pick-me-up.

 

“It’s ideal for getting caught up on e-mail, doing a little research or reviewing a presentation,” said Corwin. “It also helps me hone my reading comprehension and retention, and makes my time more efficient—I walk, learn and forgo the need to read things twice.”

 

On the con side, she can’t spread out the things she’s working on or pull files out as needed. For that kind of work, she said, it’s still nice to be at her regular desk.

 

And, your pace really can’t approach anything too speedy, which leads some to question whether there’s really any health benefit at all.

 

A recent NPR report looked at treadmill desks and cited several small studies that found they do potentially hold health benefits, depending on how often, how much and how vigorously they’re used.

 

First, treadmill desks can help increase the number of steps taken per day, and that accumulation of physical activity is better than nothing or sitting all day. Second, it’s not about working out or working up a sweat. It’s about not sitting.

 

So, if you have a treadmill desk—use it. But don’t forget, you still have to fit about 150 minutes of moderate to vigorous exercise into your weekly routine as well.

 

If you don’t have a treadmill desk, but want one (and you have some semblance of creativity and mechanical ability), you can join the folks opting for a DIY approach.

3. Swap out your desk chair for a stability ball

Many of us remember bouncing around the yard on a ‘hippity hop’ ball when we were kids. Similar concept, but no handle. And no bouncing down the halls.

 

Sitting on a stability ball can improve posture and strengthen your core abdominal and back muscles, said Kim DeLaFuente, MA, ACSM-PD, an community exercise educator with Spectrum Health Healthier Communities.

 

“A stability ball forces your core muscles to work harder to keep you balanced so you don’t fall off,” she said. “You’re also forced to sit up straight and upright.”

 

So, good posture. Strong core. But for those of us who aren’t so coordinated, possible concussion. (Remember, no handle.)

4. Workout at work

There are other ways—calisthenics for example—to get in a bit more movement at work.

 

Jessica Corwin, a Spectrum Health Community Nutricion Educator, is shown near the treadmill desk on her office floor. (Chris Clark | Spectrum Health Beat)

The Washington Post actually tested 12 exercises for a week to see which ones real people could incorporate into a workday. See how to do each one and rate them yourself.

 

DeLaFuente offers these additional ideas:

  • Practice yoga poses at your desk to re-energize you throughout the day
  • Keep resistance bands in your desk drawer and use them to work in a little strength training
  • Hold a walking meeting

“Just find ways to incorporate short bits of activity throughout the day,” she said. “Take the stairs instead of the elevator. Park farther away and walk. It all adds up.”

Setting up the traditional office set-up

Even if you wish to simply remain seated at your desk, it’s important to make sure your workstation is structured to properly support your body.

 

“Maintaining neutral postures and proper body alignment allows you to feel comfortable much longer,” Konwisnski said. “Most workstations nowadays have sufficient adjustability between the chair and other small items like a footrest or keyboard tray.”

 

Reprinted with permission from Spectrum Health Beat.

Gifting family caregivers over the holidays

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By Regina Salmi, Area Agency on Aging of Western Michigan

 

Over 40 million people provide unpaid caregiving for a family member in the United States. The daily routine of caring for another often means caregivers are not taking care of themselves. The holidays can be a particularly stressful time for caregivers due to the break in daily routines, the additional planning necessary to join in celebrations, travel or to receive visitors. Some caregivers may choose to isolate rather than to burden themselves with making these plans.

 

The holidays are a wonderful time for other family members to express their gratitude and appreciation for their family member’s caregiving and help them enjoy the holiday season. Caregivers often put their needs second, third or last to other people in their lives. Offering the caregiver some relief would be a marvelous gift for the holidays.

 

Sarah Sobel, AAAWM Caregiver Services & Contract Administrator says, “Caregiving is stressful and the holidays can add to that stress. It is important for caregivers to do self-care.”

 

How can family help with this? Having a friend or family member stay with a loved one would offer the caregiver the freedom to get away for some rest and time for themselves. Stepping into the caregiver’s shoes for a weekend or a day can be eye-opening as to what the caregiver experiences regularly.

 

Julie Alicki, Certified Dementia Practitioner, points out, “This clues the rest of the family in on what the caregiver is going through — it keeps them in the loop.” If family members providing relief isn’t feasible, arranging for professional in-home care or respite services would be a great way to provide relief for a caregiver.

 

Relieving some of the daily tasks of a caregiver can also make a thoughtful gift. A membership to a grocery delivery service like Shipt or a meal delivery service like Hello Fresh would offer the caregiver one less task to manage. With winter coming on, arranging for a snow clearing service would provide some stress relief as well as additional safety for the caregiver.

 

Gifts they can use during some precious time off, like a spa day, tickets to a sporting event or the theatre, gift certificates to favorite restaurants, a round of golf, movie tickets or a weekend get-away make wonderful stocking stuffers for caregivers. If you’re a little more on the creative side, putting together a book of IOU coupons to be used throughout the year would not only help provide support, but would also assist the caregiver in being able to ask for much needed help more easily.

 

The greatest gift a caregiver can receive is time — time for themselves. Being given the ability to be worry-free and able to choose how they want to spend a few hours, a day, a weekend or even a week to themselves is a precious gift to a caregiver. It is also a tremendous acknowledgement on the behalf of family members of the gift the caregiver gives to another all year around.

 

Whatever we can do to though to demonstrate our gratitude and appreciation during this holiday season to the caregivers in our lives will reverberate throughout their year.

 

If you need help making in-home care or respite arrangements, contact Area Agency on Aging of Western Michigan at (888) 456-5664 or aaainfo@aaawm.org.

Proper storage of home preserved foods and equipment

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Courtesy MSU Extension

By Joyce McGarry, Michigan State University Extension

 

As our natural growing season comes to an end, it is important to properly store all of your home preserved foods correctly to maintain safety and quality over winter. Find a cool place between 50 and 70 degrees Fahrenheit, is dry and has some circulation to keep your jars filled with your home preserved foods. If contents are exposed to direct sunlight or stored in a warm place, the food may lose quality in a shorter amount of time.

 

Wash the outside of lids and jars to remove any residue that may have leaked out. Remove ring bands and wash and dry the outside of lids, jars and the band to remove any residue that may have leaked out in order to prevent rusting. It is recommended that jars be stored without ring bands to allow for easier detection of broken vacuum seals.

 

Label and date each jar with the name of the contents and the date is was preserved. This practice will help ensure you are eating foods that have been preserved safely in a timely matter. For the best quality of food, preserve only the amount of food that you can use in one year. It is important to not taste food from jars with lids that have become unsealed or show signs of spoilage. As each jar is taken off the shelf for use, examine its lid for tightness and that the lid is still vacuumed.

 

Canning equipment should also be stored properly. For safe operation of your pressure canner for the next year, Michigan State University Extension recommends cleaning the vent and safety valve by drawing a clean string or narrow strip of cloth through the opening, remove the valve and follow the manufacturer’s directions. The rubber gasket that helps the edges of the canner and lid prevent steam from escaping should be cleaned or replaced if needed. Clean the equipment with hot soapy water and then rinse and dry.

 

If your pressure canner has a dial gauge, be careful not to immerse the gauge when cleaning. If the inside of your aluminum canner has darkened, it can be cleaned by filling the canner with a mixture of one tablespoon cream of tartar to a quart of water and boil until the dark deposits disappear.

 

Store the canner with crumpled clean paper towels in the bottom to help absorb moisture and odors. Place the lid upside down on the canner, remembering not to seal it. These same directions apply to a weighted gauge canner, except that the lid can be submerged in water for cleaning.

 

Following proper storage of your home preserved foods will help ensure the quality and safety of your canned food to be enjoyed all year. Giving your canning equipment special attention in cleaning and maintenance will make you ready for the next growing season of preserving.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Mindfulness and our aging brain

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An aging brain has a higher tendency to remember positive aspects of past events, rather than negative. (Photo courtesy Michigan State University Extension)

By Holly Tiret, Michigan State University Extension

 

As we age, our cognitive control declines. In recent years, many programs have been developed and promoted to help stimulate our brains with the goal of delaying cognitive decline. However, the research on whether or not these brain-enhancing activities actually helps is not conclusive. These results are because a part of the brain that is affected by aging, has to do with our ability to focus on a task without getting distracted by internal and external stimulus.

 

At the same time, as we age, the emotion processing and regulation part of our brain is increasing. Therefore, our brains are a paradox — as we age, starting at about 30 years, our cognitive abilities decline and social-emotional abilities increase.

 

Another interesting aspect of our aging brain is that we tend to remember the positive aspects of past events, even if those events were overwhelmingly negative. Researchers Mather and Carsten (2005) call this the positivity effect. The tendency to focus on the positive, rather than the negative, may have to do with our realization that we have a limited lifetime. Our goals switch from future-oriented to emotional satisfaction and well-being.

 

Some researchers are now looking at the benefits of mindfulness as a way to tap into that increase in social-emotional abilities in order to enhance our brain functioning and overall well-being as we age. As defined by John Kabat-Zinn, mindfulness is paying attention on purpose, in the present moment, without judgement.

 

Mindfulness has shown to increase our capacity for sustained attention, a cognitive capability. By focusing on the present moment, in particular without judgement, we are tapping into our aging brains’ tendency to focus on our own emotional satisfaction and well-being, rather than plan for the future or dwell on negative past experiences.

 

There are many ways to learn about mindfulness and begin your own practice. You can look up resources online regarding mindfulness or visit your local library and check out some books. You may also consider contacting your local Michigan State University Extension and signing up for one of our Stress Less for Mindfulness classes. Any way you choose, expanding your knowledge and developing your own mindfulness practice could improve your cognitive, emotional processing and overall well-being as you age.

 

In conclusion, mindfulness may be a way to improve our cognitive control as we age by teaching us to improve our ability to focus our attention on a particular task, such as our breath, (in the moment) and reduce our attention (on purpose) to external and internal thoughts or events (without judgement).

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Remember food safety when transporting food for the holidays

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By Lisa Treiber, Michigan State University Extension

 

Traditions are a wonderful part of the holiday season. It’s common that at gatherings, rather than one person bearing the burden of preparing the entire meal, several people divide the duties prior to getting together. Then, on the day, one person will then bring the veggies, another rolls, another salad, another dessert, etc.

 

When dividing the tasks, keep in mind food safety and consider two important factors: the type of food being transported and the length of time involved. Michigan State University Extension (MSU) recommends applying the two-hour rule – do not leave perishable foods at room temperature for longer than two hours. Remember the two-hour rule includes the time involved prepping foods from their raw state to the finished state, as well as the time the food will spend on the table being served.

 

Family members traveling long distances should be assigned foods that may not need refrigeration, like fruit pies, rolls, etc. Local relatives (within a half hour travel distance or less) should be in charge of more perishable items such as meat, poultry, fish, cut produce or cooked casseroles.

 

Keep in mind, hot foods must be kept hot (140 degrees Fahrenheit or higher) and cold foods, kept cold (40 degrees Fahrenheit or colder). To keep the hot foods hot, consider using an insulated bag designed to keep foods warm. Remember, these bags are temporary and not designed for long-term hot holding. Keep your cold food cold by utilizing a cooler packed with ice or freezer gel packs. Do not rely on the outside temperature to keep food cold even during freezing winters. Cars and garages can take on a “greenhouse effect” and actually become warm, defeating the purpose of attempting to store cold foods outside.

 

If you are the host house, plan ahead for your feast by clearing your refrigerator out ahead of time and creating room to store the food that will be arriving. Have extra coolers on hand with ice or freezer packs for cold foods and borrow roasters or slow cookers to help keep all the arriving hot food heated. Don’t forget to have plenty of refrigerator containers or plastic food grade bags on hand for the leftovers after the meal. Putting large quantities of food into smaller containers will allow the food to cool quickly and remain safe by preventing any bacteria from growing. Also, ensure leftovers are not left out at room temperature or in the temperature danger zone (40 degrees – 140 degrees Fahrenheit).

 

Michigan State University Extension recommends planning your larger meals out ahead of time, be prepared and make room in your kitchen for storage before and after the meal to prevent foodborne illness from ruining your family gatherings.

 

Michigan State University Extension offers programs related to food preservation, food safety, food health and more. To find a program near you visit http://msue.anr.msu.edu/events.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Being responsive to your child’s cues

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Courtesy Michigan State University Extension

By Kylie Rymanowicz, Michigan State University Extension

 

Humans communicate quite a bit without ever speaking. This is called nonverbal communication—gestures, facial expressions or postures that communicate feelings without using any words. If you’re speaking to someone and they are turning away from you and looking at their watch, they are communicating they either have to go or they want to stop talking. Without using any words, they can tell us what they need or want.

 

Babies, toddlers and young children are sending us nonverbal cues all the time. A baby cries when they are hungry or wet because they can’t tell you what they need with words. A toddler might grab your hand and lead you to the kitchen to tell you they are hungry or hide behind you at a family reunion to say they are overwhelmed.

 

When we take the time to pay attention to, recognize and understand a child’s point of view, we can help better understand their behaviors. Understanding why a child is doing something makes it easier to react to them in a way that is responsive to their needs.

 

Michigan State University Extension has the following suggestions for being responsive to your child’s cues.

 

Think about the “why?” When your child does something, take time to think about why they might be doing it. What are they trying to communicate to you? Do they need something from you to meet their needs?

 

Respond, don’t react. Instead of reacting with your own strong emotions when your child does something, take a minute to think about how to respond. You might want to yell when your child draws on the wall with crayons, but if you take a minute to think, you can respond calmly and address their needs.

 

Make sure your child’s needs are met. Sometimes children misbehave or have strong emotional outbursts when their needs aren’t met. You can be responsive to your child by making sure they have what they need to be happy and successful. Are they eating enough? Getting enough sleep? Have they gotten enough hugs, kisses and attention?

 

Be responsive. It’s sometimes easy to take a “one-size-fits-all” solution to solving problems with young children. For example, sending a child to time-out anytime they have broken a rule. It is much more effective to respond to your child’s specific cues or needs. When your child draws on the wall with crayons, they might be telling you they are bored and need help to release their energy in a productive way. Tailor your response to your child’s behaviors to fit their specific needs

 

When you respond to your child’s cues, they feel loved, understood and less frustrated. Tune in to your child’s cues, be calm and responsive and you can build a strong and supportive relationship with your child.

 

For more articles on child development, academic success, parenting and life skill development, please visit the Michigan State University Extension website.

 

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2017 impact report. Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2017, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Deer carcass safety

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Courtesy MSU Extension

By Karen Fifield, Michigan State University Extension

 

With opening day behind us, deer season is here and the excitement is just beginning. After shooting a big buck though, taking the first pictures, and dressing the deer, the work begins. If you have an extended time before you leave camp to head home, there are a few things that need to be considered to keep your carcass safe for consumption.

 

Hanging the deer can assist in cooling the carcass quickly. When cleaning a carcass, Michigan State University Extension recommends using sanitary utensils to lower the risk of cross contamination. It is important to thoroughly cut away any visible contamination and then rinse the cavity of the deer with cold potable water before storing. These practices will also help clean away debris and bacterial contamination.

 

To safely store the carcass, it must be kept at a temperature below 41 degrees Fahrenheit to prevent bacterial growth. It is advised to transport your carcass to a processor as soon as possible. Packing the cavity with ice is another way to help cool the venison carcass quickly or for long distance transport.

 

Aging the meat is a method of enhancing and tenderizing the meat while dispelling the gamey taste of venison. It is important for a safe method of aging to be used. A safe temperature for aging a carcass is 40 degrees F or lower for two to three days. This will safely assist in allowing the natural aging process take place.

 

Carcass safety will assist you in bringing safe food to the table for everyone to enjoy. Have a safe hunting season!

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Getting Married? 8 Tips for Newlyweds on Combining Finances

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By Brenda Long, Michigan State University Extension

 

Getting married? 83 percent of couples fight about money, according to Debt Reduction Services. Making household finances work is one way newlyweds can help make their marriage work.  Both should agree on how to coordinate household accounts and debt by having constructive conversations. Even though this is not the most romantic topic, it will contribute to a happier marriage.

 

Once the honeymoon is over, focus some attention on your shared financial lives. The Building MI Financial Future Financial Toolkit from the Michigan Department of Insurance and Financial Services offers these tips:

  • Request a free copy of your credit reports at annualcreditreport.com. This information tells you about your use, management and payment history of loans and financial obligations. You might also get credit score estimates from FICO. Then you can objectively analyze the strengths and any weaknesses in the reports, including high debt amounts or discipline about making timely payments.
  • List all sources of income and expenses. Using all pay stubs, account statements, monthly bills and debt obligations, disclose everything financial to each other. Then you can make a monthly spending plan for handling monthly expenses and establish a debt prevention and/or elimination plan.
  • Open a joint checking account to pay for household expenses. Pay for all marriage-related bills, including housing, food, necessary clothing, vacation, transportation, cell phones, etc. If neither of you had credit-related problems, both names can be on the account. If one person has poor credit, you may choose to have your account in only one name. Consider automating your household bills payments, plus setting up separate accounts for each of your savings goals.
  • Decide who is going to pay for what.
    • Option 1: Combine incomes and consider all expenses and debts as one.
    • Option 2: Assign certain payments to one or the other. This might depend on who had loan obligations prior to the marriage.
    • Option 3: Pay ongoing expenses based on the percentage of income contributed.
  • Discuss the relationship each of you has with money. Is one of you a saver and one a spender? Talk about the potential consequences and agree on a workable solution.
  • Consider opening a savings account for an “emergency or rainy day fund”. Unplanned emergencies happen.  As a couple, you should have a goal about how much is enough for unexpected expenses or emergencies. In addition, the recommendation is to set aside several months of earned income to prepare for an unplanned loss of future income. Decide together on a monthly amount to save which fits into your budget and is sustainable.
    • Tip: While many couples choose to pursue a joint checking account, this method may not work for all couples. Whether you have a joint account or separate accounts to pay household expenses, the key is to communicate, have a bill payment plan, and pay bills on time.
  • Update your beneficiaries. Check any employer-sponsored retirement plan, IRAs, annuities, and life insurance policies to update the beneficiary information.
  • Take care of your future selves now. Contribute to your employer-sponsored retirement plan and/or IRA. The recommendation is 15 percent of your combined gross pay or the maximum amount allowed by the IRS. This is a great time to talk about your retirement goals that will require financial planning and strategies.  Further, decide on a homeownership plan including thinking about if, where and when to buy a home and its cost. Discuss any education and professional training plans.

The first year of marriage typically includes many lifestyle adjustments. Setting goals and planning to save are best practices to help make your financial hopes and dreams come true. Having a spending plan shows your sense of control and willingness to set aside now for the future.  Discussing and agreeing on financial adjustments should make your financial lives go smoother. Financial planning takes time, patience, and discipline.  Find more information about spending plans, reasons for and ways to save, credit and debt, homeownership, and many other topics at MIMoneyHealth.org.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://bit.ly/MSUENews. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Yes, you can lose weight during the holiday season

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Courtesy Michigan State University Extension

By Pamela Daniels, Michigan State University Extension

 

With food temptations at their greatest, it may seem impossible to lose any weight during the holiday season, but if you pay close attention to detail, losing or maintaining a healthy weight can be done during the holidays. Most of us would agree that holidays are healthier when we can maintain a healthy weight.

 

Here are some tips from Michigan State University Extension:

  • Be recipe ready. As you search and shop for holiday recipes, search for those already incorporating low or reduced fat. Other substitutions include:
    • Replace high fat oil(s) — Applesauce and canned pumpkin are good substitutes in most baked good recipes. Look for trans-fat-free oils, spreads and butter. Instead of oil, use low-fat or non-fat cooking sprays to coat and cook meat, sauté vegetables or prepare omelets.
    • Cut down on sugar — Keeping tabs on how much sugar you’re swallowing is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetes or pre-diabetes. Explore using sugar substitutes like stevia which can be used in drinks and for baking. The good news, according to the American Heart Association (AHA) is that cutting down on sugar may be easier than you think. Read food labels to identify sugar and hidden sugars.
    • Garnish not! — Skip the added butter, whip cream, gravy & cream sauces. Going plain allows you to enjoy 100 percent of the foods natural flavor.
    • Explore your menu options — The internet, the library and most newspapers include articles that offer step by step tips for healthier baking, shopping and cooking.
  • You bite it, you write it — What if just by making one change in your habits you could double your weight loss? It may sound too good to be true, but many experts say that the simple act of keeping a food diary can encourage you to eat fewer calories — and thus lose weight. Don’t deny yourself of your favorite holiday foods, instead watch your portion size and track what you eat. Food tracking reveals:
    • What’s missing — Food tracking or food journaling allows you to see how much and what you are eating. You also see what you’re not eating (good carbs vs. bad carbs, fiber and hidden sugars) and perhaps your diet is lacking fruits or vegetables.
    • Food triggers — Food tracking can also reveal and identify triggers to avoid, such as not eating enough throughout the day and then overeating at night, or overeating when drinking alcohol.
  • Track your physical activity — In almost all plans to lose or maintain a healthy weight, you have to stay active. As a start, the CDC recommends that adults need to do two hours and 30 minutes of both aerobic and muscle-strengthening physical activities weekly.

Set your goal to lose or at least maintain your weight during this upcoming holiday season.  There is a tendency to gain weight in adulthood, but being overweight increases the risk for high blood pressure, heart disease, stroke, diabetes and certain types of cancer, arthritis, breathing problems and other illness. Therefore, most adults should not gain weight. If you are uncertain about your risk of developing a problem associated with being overweight, you should consult a health professional.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Thanksgiving turkey – to stuff or not to stuff?

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Courtesy MSU Extension

By Laurie Messing, Michigan State University Extension

 

November is here, and with it, the holiday season begins. As you begin to plan and shop for the upcoming Thanksgiving holiday, including the turkey dinner with all the trimmings, a critical step for preparing your great holiday meal is to safely prepare your stuffing.

 

When it comes to both the turkey and stuffing there are food safety practices that must be considered in order to ensure a great tasting and safe holiday meal. Cooking a home-stuffed turkey is riskier than cooking the stuffing separate from the turkey. Even if the turkey has reached the safe minimum internal temperature of 165 degrees Fahrenheit, the stuffing may not have reached a temperature high enough to destroy potential bacteria.

 

Michigan State University Extension recommends the following food safety tips for your Thanksgiving stuffing:

  • Purchase a food thermometer if you don’t have one, or if you do have one, find it and calibrate the thermometer in your kitchen
  • When planning for your stuffing, it is recommended to bake your stuffing outside of the turkey in a separate baking dish, until the stuffing reaches a temperature of 165 degrees Fahrenheit.
  • If you choose to stuff your turkey, follow these tips:
    • Precook any raw items like meat, fish or poultry that is an ingredient in the stuffing.
    • Do not mix wet and dry stuffing ingredients until you are ready to stuff the turkey.
    • Stuff the turkey loosely with the moist stuffing.
    • Use a food thermometer to ensure that the center of the stuffing reaches the temperature of 165 degrees Fahrenheit. Bacteria that could cause food-borne illness can survive if the temperature does not reach 165 degrees Fahrenheit.
    • If the turkey has not reached a minimum internal cooking temperature of 165 degrees, continue roasting the turkey until it reaches the minimum temperature.
    • Let the turkey and stuffing rest for 20 minutes before carving and removing the stuffing.
    • Refrigerate any leftover stuffing within two hours of removing it from the oven.
    • Reheat stuffing to a temperature of 165 degrees Fahrenheit before eating the leftovers.

Enjoy your safe and tasty stuffing for this year’s turkey day.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

When binge-watching goes bad

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Having a TV or movie day once in a while won’t kill you, but frequent binge-watching ups your chances of developing serious health conditions. (Courtesy Spectrum Health Beat)

By Health Beat Staff

 

You’ve just settled in to your well-worn spot on the couch, big bowl of popcorn, chips or other savory snacks and soda by your side, ready for an all-day, TV-watching extravaganza.

 

But you might want to push pause—according to a new study, your health might be Breaking Bad, too.

 

In a recent study of people at higher risk of developing diabetes, researchers found every hour spent sitting can increase that risk by 3.4 percent. So sitting through the last season of Mad Men can lead to a 30 percent increased risk, according to studies published in the journal Diabetologia and elsewhere.

 

The Diabetologia study confirms other firmly-held beliefs among experts, said Robert Selfe, DO, of Spectrum Health Diabetes & Endocrinology.

 

“I would echo the beliefs, simply because the information is known,” Dr. Selfe said. “We know that individuals at risk, whether it’s a family genetic component, a history of gestational diabetes, metabolic syndrome, are at high risk of developing Type 2 diabetes.

 

“In my mind, this echoes the things we already know, but it puts a focus on our American lifestyle. Sitting on the couch multiple hours a day, I would suspect, whether it’s reading a book, watching television or what have you, all of those things are going to contribute to further risk of diabetes.”

 

The risk is very real for a growing number of Americans.

 

According to 2018 statistics from the American Diabetes Association, one in 11 Americans have diabetes. About a quarter don’t know they have the condition, and the majority of them have Type 2 diabetes.

 

But a day-long The Big Bang Theory marathon probably isn’t a one-way trip to Type 2 by itself, Dr. Selfe said.

 

“If you’re talking about one day, I’d take (the study) with a grain of salt,” he said. “So this weekend, you binge-watch Breaking Bad for 12 hours, that means, theoretically, in the next five years, you’re going to get diabetes. I think that’s an overstatement of what they’re trying to get at, but it’s kind of for shock value.”

 

What the study does underscore, Dr. Selfe said, is that our increasingly sedentary lifestyles are taking their toll on our long-term health.

 

“From my perspective, (the study) confirms what we already know,” he said. “Engaging in regular exercise, being active on a daily basis—which has become more difficult in American society because we have computers, smart phones, the internet and machines to do a lot of the regular work we used to do even 50 or 100 years ago—really has increased that risk.”

 

But unlike, say, Dexter, this story doesn’t have to have an unhappy ending. The key is all about balance, Dr. Selfe explained.

 

“You definitely shouldn’t binge-watch and drink soda and eat Cheetos and all these other things that are prolific in American society,” he said. “I think this study, and studies done in the past, all beg toward moderation, and we are not a society of moderation. We super-size all of our foods, and we binge-watch TV at times. The reality is we continue to do less and less on a daily basis. Some of that is out of choice, and some of that is out of our situation. A lot of us sit behind a desk eight to 12 hours a day.

 

“The bottom line is, people need to engage in moderation, and they need to realize that incorporating activity on a daily basis is markedly impactful across the board, whether we’re talking about heart disease, high blood pressure, arthritis, diabetes, cholesterol … across the gamut, activity has been shown to be beneficial for everybody.”

 

So don’t forget to mix in some actual walking, before you settle in to watch the last season of The Walking Dead.

 

Know your numbers. Get your annual physical, including all of the blood and urine labs your doctor deems necessary. Need help finding a doctor? Call 877.362.8362 to get connected with a provider who will suit your needs.

 

Reprinted with permission from Spectrum Health Beat.

Holiday planning for diabetes

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Courtesy Michigan State University Extension

By Kris Swartzendruber, Michigan State University Extension

 

It can be very difficult to be health conscious this time of year as food and festivity will always be a major part of the holiday season. It’s an especially challenging time for those who have diabetes. The American Diabetes Association recommends planning ahead and provides the following tips and guidelines to help those with diabetes enjoy the foods associated with the holidays, while still staying healthy:

  • Think about the timing of your meal. Holiday meals, such as Thanksgiving, are often served at times that don’t align with our regular meal schedule. Take this into consideration if you are taking medication such as insulin injections or pills that lower blood glucose. Talk to your health care professional about having snacks available if low blood glucose is a concern.
  • Be physically active. Consider incorporating more exercise, such as walking, riding a bike or visiting the gym when you know you’ll be eating more than usual. Encourage family members to join you in starting new traditions that involve physical activity such as playing a game of Frisbee, soccer or touch football.
  • Try healthier versions of your favorite holiday foods. Try using fat-free or light ingredients when preparing your favorite holiday dishes. Add less sugar to dishes that already provide natural sweetness such as winter squash casseroles and fruit pies. Check out the American Diabetes Association website as well as other diabetes friendly recipes available online.
  • Have low calorie foods such as raw vegetables with low-fat dip or cheese on hand while you’re cooking or waiting to eat. Avoid high-calorie and/or fried foods that are often served as appetizers during the holidays.
  • Be selective. High carbohydrate foods are a staple when it comes to many traditional holiday foods. Choose reasonable portions of your favorite high carb foods and allow yourself to pass on the rest.
  • Eat smaller portions. Don’t forget to use portion control when selecting foods that are higher in carbohydrates. Be mindful of keeping your total carbohydrate intake within a recommended range.
  • Eat your vegetables. Incorporate more color and nutrition to the holiday table by providing non-starchy vegetables dishes such as green salads and steamed vegetables to the menu. Vegetables not only fill you up, they can also help prevent you from overeating other foods that are loaded with calories and fat.

Michigan State University Extension recommends that people with diabetes always work with your health care team and offers diabetes programs that educate on proper eating and self-management, such as Dining with Diabetes.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Dementia and Alzheimer’s disease warning signs

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Photo courtesy Michigan State University Extension

By Holly Tiret, Michigan State University Extension

 

Michigan State University Extension is committed to helping people improve their lives by extending research-based knowledge about a variety of topics. One issue of great concern is the increase of those living with Alzheimer’s and dementia.

 

According to the Alzheimer’s Association, dementia is not a specific disease, but is referred to as a group of symptoms which show up as a general decline in mental ability that interferes with daily life. Alzheimer’s disease is a common form of dementia and is considered a degenerative brain disease.

 

Data from the 2018 Alzheimer’s Disease Facts and Figures report states that in the United States, as of 2018, over 5 million people of all ages are living with Alzheimer’s dementia. Due to people living longer because of better health interventions and the aging baby boomer generation, the number of people age 65 and older is expected to increase to 22 percent in 2050. The number of people who are diagnosed with Alzheimer’s will increase. In Michigan alone, the number of those aged 65 and older with Alzheimer’s is expected to increase from 180,000 in 2018, to 220,000 in 2025, with additional projections of 13.8 million in 2050.

 

Dementia can also be a symptom of other underlying health issues and your doctor has the tools to help sort that out. The following is a list of the ten early warning signs. Each one of these can be explored more by visiting the Alzheimer’s Association website at www.alz.org.

 

Ten Early Signs of Alzheimer’s:

  1. Memory loss that disrupts daily life.
  2. Challenges in planning or solving problems.
  3. Difficulty completing familiar tasks at home, work or leisure.
  4. Confusion with time or place.
  5. Trouble with visual images and spatial relationships.
  6. New problems with words or writing.
  7. Misplacing things and losing the ability to retrace steps.
  8. Decreased or poor judgement.
  9. Withdrawal from work or social activities.
  10. Change in mood or personality.

Early warning signs listed above are different from the normal age-related memory changes. Typically as we age, we all misplace things, search for the right word to use and even forget what day it is. One way to explain it is if I just can’t find my keys, I may be experiencing a typical age-related memory issue, but if I don’t know what keys are for or what they are called, I may be experiencing an early warning sign of Alzheimer’s or dementia.

 

Early diagnosis and treatment are critical. One thing you can do is to know the ten early warning signs. If you think they apply to you or a loved one, make an appointment with your doctor to discuss further testing.

 

If you are a caregiver of someone who is living with dementia or Alzheimer’s consider signing up for a Powerful Tools for Caregivers series through Michigan State University Extension.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Employment Expertise: Meet the Manager — Juan Rosario

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By West Michigan Works!

 

Our Westside Service Center is one of three places job seekers can visit in Kent County. We’d like to introduce you to the service center manager, Juan Rosario.

 

What is your favorite part of your job?

 

My favorite part of my job is our intentionality with being part of the community. We are more than just workshops; we are a helping hand and a friendly face. We try to be the neighborhood know-it-all so we can always connect job seekers to resources.

 

Insider tip: when’s the best time for job seekers to come to the service center?

 

The best time for job seekers to come to the service center may sometimes be their worst time. We will help guide and alleviate frustrations that come with struggling to navigate through systems on their own.

 

But if you think the “best time” means when we are the least busy, I would say early morning and late in the day.

 

What is something we offer that you wish more job seekers knew about?

 

I wish more job seekers attended our Career Exploration and Employability Skills workshops. These two workshops set the framework for identifying interests and skills and how to align them with a high demand career. These workshops are helpful for everyone, regardless of industry or position.

 

What energizes you?

 

My family, and hope for humanity. Among the chaos and conflict all over the world there are acts of kindness being performed but not by people of different races, not by people of different religions, and not by people of different countries, but by one being the Human Being.

 

What skill would you like to master?

 

I would like to master carpentry; the ability to build your own home or “tiny” home would be extremely gratifying. That, or speaking every language in the world.

 

What could you give a 40-minute presentation on without any preparation?

 

How my 9 year old son’s obsession with FORTNITE (video game) affects his ability to do chores, or I could present on TACOS but who can’t talk about tacos for 40 minutes.

 

Employment Expertise is provided by West Michigan Works! Learn more about how they can help: visit westmiworks.org or your local Service Center.

 

 

Youth and adults can learn to navigate stress through mindfulness

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Courtesy Michigan State University Extension

By Karen L. Pace, Michigan State University Extension

 

A growing body of reliable, scientific research shows the benefits of social and emotional learning for both youth and adults. According to the Collaborative for Academic, Social and Emotional Learning (CASEL), efforts that promote social and emotional learning improve young people’s academic success and overall health and well-being, while reducing negative behaviors such as alcohol and drug use, violence and bullying.

 

Learning to navigate distressing emotions and stress are important aspects of emotional growth and development. Kids, like adults, experience daily stressors in their lives that can take an emotional and physical toll. In a national KidsHealth® KidsPoll, young people said the things that caused them stress included grades, school and homework (36 percent); family (32 percent); and friends, peers, gossip and teasing (21 percent). Too often, kids’ reactions to stress are seen as inappropriate negative behaviors that need to be stopped rather than opportunities to teach new skills that help young people learn to calm their minds and bodies.

 

One way for children and adults to develop self-awareness and the ability to navigate stress is through the practice of mindfulness. Mindfulness is a process of active, open, nonjudgmental awareness. It is paying attention in the present moment with openness, curiosity and flexibility. Neuroscience and psychological research suggests that the intentional practice of mindfulness improves the immune system as well as increases gray matter in the brain involved with learning and memory processes, emotion regulation, empathy and perspective taking.

 

Parents, educators, youth workers and others can provide opportunities to practice everyday mindfulness with the young people in their lives. Everyday mindfulness involves paying attention to our experiences in the moment rather than being caught up in our fearful, angry, anxious or worried thoughts. When we are caught up in these distressing thoughts, we often lose perspective about the best way to respond in a painful, difficult or stressful moment.

 

According to sources like the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, here are a few examples on how to practice mindfulness:

  • Simply notice the sights, smells and things that surround you. Focus on what’s there for you in the moment, right here, right now. If you find your mind starts to wander, that’s okay. Find something in your surroundings to focus on that will bring you back to the here and now.
  • Count your breaths either aloud or in your head. This is helpful if you’re feeling stressed, nervous or overwhelmed. Breathe in for five seconds, counting 1-2-3-4-5. Breathe out for five seconds, counting 1-2-3-4-5. Simply be aware of your stressed or nervous feelings. Don’t judge those feelings or try to push them away. They will pass as you count and breathe.
  • Release tension in your body. Sit, stand or lie down in a comfortable position. Simply notice where you feel tense or stress in your body. When you breathe in, picture yourself gathering the stress or worry into a cloud. When you breathe out, picture yourself releasing that stress or blowing the cloud away.

Research shows that practicing everyday mindfulness is good for our physical, social and emotional health and well-being. Even if our experience in a moment is painful or challenging, we can remain open, aware and curious about it instead of running from it or fighting with it. When we remain mindful and in the present moment, we are better able to tap our deepest, wisest self and respond to hard situations in ways that reflect our core values and who we want to be in the world.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

SMART goals make good resolutions all year

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By Laurie Rivetto, Michigan State University Extension

 

Many people use New Year’s resolutions to better themselves and their lives. Goals can also be set at any time in the year to work towards a life improvement. How many times have you set a New Year’s resolution or a life goal only to feel like you were not able to achieve it? To help you be more successful this year, start with a solid, goal-setting plan.

 

A study at Dominican University of California found that more than 70 percent of the participants who sent weekly updates to a friend reported successful goal achievement (completely accomplished their goal or were more than half way there), compared to 35 percent of those who kept their goals to themselves without writing them down. Writing down your goals and sharing them with someone else matters.

 

In addition, your written New Year’s resolution or life goal should be SMART to be successful. Michigan State University Extension can help you make those goals SMART, an acronym that stands for:

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time-bound

When creating a goal, there are a variety of questions you should ask yourself as they relate to specific parts of the acronym:

  • Specific. What exactly needs to be accomplished? Who else might be involved? Where will this take place? Why do I want to accomplish this?
  • Measurable. How will I know if I have succeeded? How many steps will it take to achieve this?
  • Attainable. Do I have the resources I need to make this happen? Is this goal neither too easy, nor too hard for me to accomplish? Will the steps I have planned help me reach my goal?
  • Relevant. Can I commit to this goal? Will I not be able to reach another goal or do something else I want to do because I am working towards this goal?
  • Time-bound. When is the deadline? When do I need to take action?

Take time to answer each of these questions as you create your goal. Using the SMART goal process can help you decide if the goal is a good fit for you as it is, or if you need to revise it to ensure success. It is often best to start with the time-bound, specific and measurable and then review them for being attainable and relevant.

 

An example of a goal that isn’t quite SMART would be, “I want to take a trip to Europe next October for my birthday.” The same goal, after being put through the SMART process by an individual, might look like this:

  • Specific. “I want to take a two-week trip to Ireland with my sister for my birthday in October of next year.”
  • Measurable. “I need to save $4,000 to cover flight costs, lodging, transportation and miscellaneous costs based on my research.”
  • Time-bound. “October is nine months away. That means I need to save $444 a month until October to have my $4,000 set aside to cover costs.”
  • Attainable. “$444 is a lot of money a month for me to set aside when I also am saving for a car.”
  • Relevant. “I am not sure I can commit to this goal. It might set me back from getting my car; perhaps I should plan for a different trip.”

In this example, having decided this goal is too much at this time, the process can be repeated; this time, the new goal is to take a trip to a Seattle, Washington, for five days and save $1,000. This allows the goal to be more likely to be achieved, aligned with the individual’s other goals and plans, and able to be measured and adjusted as needed along the way.

 

The National Endowment for Financial Education High School Financial Planning Program uses SMART to help young people make financial goals such as buying a smart phone, saving for spring break or getting a new pair of sneakers.

 

The SMART goal process works great with financial goals and it can also be used for any goal such as weight loss, reading a certain number of books a year, organizing a room or managing time effectively. By being SMART, you will be on your way to reaching your goal!

 

Michigan State University Extension and Michigan 4-H Youth Development help to prepare young people for successful futures. As a result of career exploration and workforce preparation activities, thousands of Michigan youth are better equipped to make important decisions about their professional future, ready to contribute to the workforce and able to take fiscal responsibility in their personal lives.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

What happened at school today? Nothing.

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By Shannon Lindquist, Michigan State University Extension

 

School is is session and all across the nation parents are asking their children the same question, “What happened at school today?”, and the majority of kids respond indicating that nothing happened at school. Where are the details? Parents want details!

 

Getting kids to share what happened during the school day can be difficult and frustrating. Child care expert Lynn Gibson, offers suggestions for starting conversations that will elicit more than a single word when you ask that important question. Putting all your questions on hold is the first order of business. Give your kids some breathing space when they first get home, they have been following different expectations all day and need to switch out of school mode. Be patient if your child has some ornery moments, eventually they will be ready to share their day.

 

The period of time between arriving home, having dinner and bedtime is very hectic. Take some time to allow your child to relax and catch their breath to benefit the remainder of the night.

 

When it comes to asking your kids questions about their day, first ask yourself if you have time to listen. Your child is not on the witness stand so refrain from firing one question after another at them. Less can be more when getting information about their day.

 

In addition to Lynn Gibson’s conversation starters mentioned above, a blog from Simple Simon & Company offers up a great list of 25 questions to ask kids, here are a few to get you started:

  • What was the best (and the worst) thing that happened at school today?
  • Who is the funniest person in your class and why is he/she so funny?
  • Tell me something that made you laugh today.
  • What word did your teacher say most today?
  • How did you help somebody today?
  • How did somebody help you today?
  • Is there anyone in your class that needs a time out?
  • Where do you play the most at recess?

Do not get in the habit of asking the same four questions every day or this important conversation will just stall out after the first few days of school and you are back to hearing that nothing happens at school.

 

Sherry Artemenko, MA-CCC, a Speech-language pathologist and founder of playonwords.com, suggests:

  • Art work and activity papers that come home are great conversation starters. In fact, a research study by Marvin and Privratsky (1999) showed that when four-year-old children brought home their art projects, they talked significantly more about school activities than when they did not bring home artwork.
  • Post a copy of the school schedule so you know which day is gym, library day or art. You can ask specific questions about each of those days to keep the conversation going. Example questions may be asking if your child picked out a new library book or asking what they played in gym.
  • Many kids won’t tell you much until they are all tucked in at night. If this is the case for your child, plan this into the schedule so you can enjoy this one-on-one time and discover what may be on your child’s mind.
  • Dr. Charles Fay suggests that kids are more likely to talk when they are engaged in something fun like playing a board game, going on a walk or helping in kitchen. The spot light is off the child to report school happenings and focus is on the activity, which helps them feel comfortable share what they experienced during school.

Providing opportunities for conversations, listening and asking the right questions will foster communication and enhance your relationships with your children. These skills will also help children make their way in the world. For more information on healthy relationships, communication and parenting skills, visit the Michigan State University Extension website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

ADHD Treatment Beyond Medication

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Courtesy of Cherry Health

By Dr. Nancy A. Pattison, FAAP, Child and Adolescent Psychiatrist, Heart of the City Pediatrics and Westside Health Center

 

Parents need to understand the behaviors they see are not on purpose. Their kids aren’t acting “bad” on purpose. All kids are born “people pleasers” and are trying to do the best they can. When they are not acting the way you think is healthy, please find out why they are acting this way and what you can do to help them. A good child therapist can help if you need to change how you parent your child in order to get the best out of them. Without being rude, I would ask you to consider how dogs are taught to not potty in the house. You train them with kindness and attention to let you know when they need to go outside. The same goes for kids in many ways. As kids don’t come with an instruction manual at birth, getting “training” advice may be helpful! Here are some ways to keep your child healthy:

  • Make sure they get 8-10 hours of good sleep (if your child snores talk to their primary care doctor and get that fixed!).
  • Eat food that is pulled off a tree, off a bush or out of the ground – not out of a box. Processed foods (food out of a box like cereal and mac and cheese) are bad for the brain.
  • Eat good protein (eggs, nuts, beans, chicken, turkey and some fish) and good fat.
  • Avoid fast food.
  • Help them go out and play in a green space (and away from video games and TV).

If medication is prescribed, know that it will work better if you do all of these things listed! Enjoy your talented, think outside the box, creative child!

 

Reprinted with permission from Cherry Health.

Developing family rules

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Courtesy Michigan State University Extension

By Kylie Rymanowicz, Michigan State University Extension

 

Setting family rules is the first step to establishing boundaries for your child’s behavior. Rules tell your children what you value, what is important to you and your family. When rules are enforced, it is an opportunity for children to practice making decisions and dealing with the consequences of their choices. Boundaries that you set will help guide your child’s behavior.

 

Michigan State University Extension has some tips to help set and enforce family rules.

 

Keep the rules simple. The more complicated a rule, the harder it is to remember. Keep your rules short and simple so it is easier for young children to learn and remember. Rules for young children should be very easy to understand and there should be as few rules as possible.

 

Make sure rules are enforceable. Rules or boundaries should be connected to consequences, or what will happen if the rule is broken. Set consequences that are fair and reasonable and give your child the opportunity to learn to make better choices in the future.

 

Enforce rules consistently. If a rule is only enforced some of the time, your child will notice and they will learn that the rule doesn’t need to be followed. Make sure you enforce rules consistently and as soon as possible. This helps build a cause-and-effect relationship for your child (if I do this, then this will happen). This will help them learn to make better choices in the future.

 

Remind the rule. Kids need lots of reminders about rules and boundaries. Post a picture chart for your family rules in the house where your child will be able to see them regularly. Remind your child of the rules often, and give the warnings so they have the opportunity to change their behavior before facing consequences.

 

Remember that rules are for everyone. If you set a rule for your family and you break it, you are sending a message to your child that you do not value that rule. It’s important to practice what you preach and impact upon your child that the rule is so important, even you will follow it.

 

Family rules can help calm the chaos and set limits that will help your child understand boundaries and learn to make good choices.

 

For more articles on child development, academic success, parenting and life skill development, please visit the Michigan State University Extension website.

 

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2017 impact report. Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2017, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Enroll now for health insurance in 2019

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By Brenda Long, Michigan State University Extension

For more information contact Brenda Long.

 

Health insurance helps provide financial protection. It is for managing the risks of very high medical expenses for potential future health problems. Plan your choices during health insurance open enrollment for 2019. If you obtain health insurance from your employer, ask about the enrollment dates and options. The information below is for people buying health insurance on their own.

Changes for 2019 include the following:

1. Premiums have flattened out for 2019 Health Insurance Marketplace plans after several years of spikes, according to the Michigan Department of Insurance and Financial Services. Consumers should find more affordable, more comprehensive coverage. In Michigan, nine companies will be competing for policy holders to purchase Qualified Health Plans in the Michigan Health Insurance Marketplace:

  • Blue Care Network
  • Blue Cross Blue Shield of MI
  • McLaren Health Plan Community
  • Meridian Health Plan of MI, Inc
  • Molina Healthcare of MI
  • Oscar Insurance Company
  • Physicians Health Plan
  • Priority Health
  • Total Health Care USA

2. The repeal of the individual mandate requirement to pay for health insurance is still in effect in 2018 but will not be included in 2019. This means when you file federal income taxes for 2019, you will not pay a penalty for not having health insurance.

 

3. Short-term, limited-duration plans are allowable to cover an initial period of less than 12 months with renewal options, and up to 36 months total. This provides for new, more affordable options. These plans can provide coverage for people transitioning between jobs, students taking time off from school, and middle-class families without access to subsidized ACA plans. These plans offer lower premiums than comprehensive health insurance, but also cover less. They do not have to take people with pre-existing medical conditions. They may not cover maternity, mental health, prescription drugs and substance abuse treatment. Read the fine print if you are considering this coverage.

 

Not new but important to mention are Health Savings Accounts (HSA), which can be set up through your employer or by an individual. These tax-exempt accounts can be used to pay for eligible out-of-pocket health care expenses not covered by traditional health plans.  HSAs must be established with a high deductible plan so that the HSA pays for routine health expenses and the health plan for more significant costs. Individuals can go to many banks and credit unions in Michigan to set up an account.

 

Here are 5 things to get ready to enroll for health insurance:

  1. Know the dates of the Open Enrollment period. The Health Insurance Marketplace has a 45-day enrollment period from Nov. 1 to Dec. 15, 2018. The Medicare open enrollment period is different from the Marketplace time frame, from Oct. 15 to Dec. 7, 2018. If you qualify for the Healthy Michigan Plan, Medicaid or MiChild, you can enroll at any time of the year.
  2. Ask your employer if it offers health insurance as a benefit. Some employers make use of the Small Business Health Options Program (SHOP) for employees. If not, you may need to get coverage through the Marketplace, or directly from a health insurance agent or company.
  3. Make a list of questions before it is time to choose your health plan. Do you want to stay with your current doctor? Will the plan provide coverage when you are travelling? This will help you compare multiple plans. Have you received a notice from your current health plan about changes to its provider network, co-pays, co-insurance, or prescription drug coverage and what does this mean for you? Read the notice carefully.
  4. Gather your household income information. With the Marketplace, many people qualify for tax credits to save money based on family size and income. Find your most recent W-2, pay stubs or tax return.
  5. Set your budget. You need to figure out how much you can afford to spend on premiums each month. Think about your health care needs, how often you visit the doctor, the number and cost of prescriptions. If you expect frequent visits, prescriptions or medical services, you might want a plan that has higher monthly premiums but pays more medical costs when you use them, so you have fewer out-of-pocket costs. For more information about managing plans with high deductibles, see my February 21, 2017, news article.

This is also a good time to do a financial check-up. Be sure to check out Michigan State University Extension and MIMoneyHealth.org for great tips on many financial topics plus programs in the Events column.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Six tips when freezing meat – including storage chart

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Courtesy Michigan State University Extension

By Jeannie Nichols, Michigan State University Extension

 

You found a great sale on meat and bought more than you can use within a day or two. You can preserve it by canning, drying or freezing. Freezing is by far the simplest method of preserving meat. Michigan State University Extension has some helpful tips when freezing meat.

  1. You can freeze fresh meat and poultry in its supermarket wrapping if you will use it in a month or two. The United States Department of Agriculture recommends that you add a second wrapping for long-term storage to maintain quality and prevent freezer burn. Overwrap the package of meat with airtight heavy-duty aluminum foil, freezer paper or place the package inside a freezer bag. While it is safe to freeze fresh meat or poultry in its supermarket wrapping, this type of wrap allows air to pass through, which can lead to freezer burn. Foods with freezer burn are safe to eat, but will be dry and may not taste good.
  2. Keep your freezer at 0º Fahrenheit or lower. Put no more food in your freezer than can get frozen in 24 hours.
  3. Spread out the bags of meat in your freezer when you are first freezing them. You can neatly stack and organize them in your freezer once they are completely frozen.
  4. Do not stuff any kind of meat or poultry before freezing it. Harmful bacteria can grow in the stuffing before it gets completely frozen and then it can once again grow when it is being thawed.
  5. Thaw all meats in the refrigerator for the very best quality. Cook the meat once it is thawed.
  6. Freeze meat in meal size portions. Label the package with the kind of meat, the amount in the package and the date it was frozen.

Freezing keeps food safe almost indefinitely, but the quality and nutritional value decreases over time. Recommended storage times from the United States Department of Health and Human Services are for quality only.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Sound mind: A matter of degrees?

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Earning a degree in your later years isn’t just a matter of career advancement or personal achievement—it’s another way to stay sharp. (Courtesy Spectrum Health Beat)

By Shawn Foucher, Spectrum Health Beat

 

Researchers have long held that a heart-healthy diet and an active mind are among your best defenses against dementia.

 

But evidence continues to mount that you should also strive for a life of learning.

 

Recent studies suggest that mental stimulation at any age—from teens to post-retirement—is apt to improve the odds of enjoying a sound, healthy mind well into your twilight.

 

JAMA Neurology recently published results from a Minnesota study that found people ages 70 and older could decrease their risk of developing mild cognitive impairment by engaging in activities such as books, crafts, computers, games and socializing.

 

Interestingly, crafts and computers were especially associated with a decreased risk, according to the study.

 

Perhaps more compelling, however, is a separate JAMA Internal Medicine study that found an increase in educational attainment when you’re young may lead to a healthier brain in later ages.

 

Helmed by professor Kenneth Langa, the study reinforces what other researchers have been noticing—an unexpected but encouraging decline in dementia rates among the aging population in the U.S.

 

Langa and his team uncovered the association between dementia and educational attainment.

 

They measured dementia rates in two groups, one with an average age of 75 in 2000, the other with an average age of 75 in 2012. They found the dementia rate at 11.6 percent in the first group, 8.8 percent in the second group.

 

While those in the first group had attained about 11.8 years of education, on average, those in the second group attained about 12.7 years—almost a full additional year.

 

Coincidentally, the increasing value Americans have placed on education is borne out in the historical data. Prior to World War II, about 38 percent of those ages 25 to 29 had completed high school. By 1960, more than 60 percent in this age group had completed high school.

 

In comparing earlier generations to subsequent ones, it may suggest a greater return than expected on education: brain health benefits.

 

The notion that education could promote longer-term brain health is certainly not lost on the legion of gerontologists and neurologists responsible for treating some of the 5 million Americans living with Alzheimer’s, and millions more suffering from various forms of dementia.

 

“We know from other studies that education does appear to be a protective factor, so folks with more education are less likely to develop dementia,” said Maegan Hatfield-Eldred, PhD, a neuropsychologist with Spectrum Health.

 

“The idea is that education, learning new things, stimulates the parts of the brain that produce new cells and grow connections between cells,” Dr. Hatfield-Eldred said. “So people with more education have more brain matter that they can lose, and still maintain normal functioning.”

 

The implication here, of course, is that this brain stimulation and development occurs in youth and continues to benefit people into old age.

 

The takeaway: Brain health isn’t something to ruminate post-retirement.

 

It’s something parents should keep in mind for themselves and their children from the get-go, with consistent emphasis on education and intellectual development.

 

“It really emphasizes the importance of thinking about brain health over your lifespan,” Dr. Hatfield-Eldred said. “This isn’t something you should think about when you turn 70. It’s really a lifetime thing. The things you do over your lifespan impact whether you may develop dementia down the road.”

Ponder it

A question remains: What can you do now, as an adult, to increase the chances you’ll have a healthy brain into your 70s, 80s and beyond?

 

While age is the biggest determinant in the development of Alzheimer’s and forms of dementia, genetic factors also play a substantial role. There is currently no cure for Alzheimer’s, although some medications can alleviate the symptoms.

 

“The No. 1 risk factor for Alzheimer’s disease is your age,” said Iris Boettcher, MD, chief of geriatrics for Spectrum Health. “The older you get, the higher the risk.”

 

You can’t change your genes, but you can change your lifestyle.

 

Activities that require mental concentration are all apt to help with cognitive function, Dr. Boettcher said.

 

“The advice I give, even once the diagnosis of dementia is made, is we know that regular mental stimulation is helpful in reducing the progression of the disease,” she said.

 

Dr. Boettcher is especially keen on discussions and activities that encourage higher-level thinking.

 

“People say reading, and reading is OK, but it’s really discussing what you have read,” she said. “You can read things over and over again, but it’s not necessarily constructive brain stimulation.”

 

While that’s no call to run out and enroll in the physics track at your local university, it is a call to challenge yourself mentally.

 

“It’s not a cure-all,” Dr. Hatfield-Eldred said. “But in general, we know that people who stay (mentally) active have lower (dementia) rates. It may prolong the onset of dementia if you are someone who was going to develop dementia. Maybe you’ll get it later than you would, or maybe it will progress more slowly than it would have without those activities.”

 

Drs. Hatfield-Eldred and Boettcher also emphasize the importance of regular exercise—at least three times a week, about 20 to 30 minutes each time—and a heart-healthy diet such as the Mediterranean diet.

 

“It’s been shown in multiple studies: It reduces the progression of dementia and it’s healthy for the brain,” Dr. Boettcher said. “You don’t have to be a marathon runner or work out in a gym. It’s very simple.”

 

The take-home message from these studies: “There’s no one magic activity,” Dr. Hatfield-Eldred said.

 

Just eat right, exercise and study hard.

 

Reprinted with permission from Spectrum Health Beat.

Winter is coming

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Asthma can be a bear, particularly during winter. But there are ways to keep flareups at bay. (Courtesy Spectrum Health Beat)

By Spectrum Health Beat Staff

 

There are many things to love about winter. Sledding, skiing, building snowmen … you get the idea.

 

But if you suffer from asthma, winter can be one of the most challenging times of the year.

 

John Schuen, MD, a pediatric pulmonologist at Spectrum Health Helen DeVos Children’s Hospital, sees lots of kiddos and young adults with asthma-related issues.

 

He echoes the sentiment that cold weather is particularly tough on lungs and provided some of his top advice for how to stay active.

4 easy ways to help combat the wheeze:

1. Cover your mouth and breathe through your nose

Before heading outside make sure to cover your mouth with a scarf, turtleneck, neck gaiter or whatever you prefer. Covering you mouth helps warm up the outside air before it enters your lungs.

 

Dry and cold air is a prime trigger for airway narrowing, notes the Asthma and Allergy Foundation of America, and focusing on warming and humidifying the air you breathe is key.

 

Breathing through your nose helps.

 

That may sound like a request from Ms. Manners, but breathing through your nose will help warm the air before it enters your lungs.

 

“We prefer that children stay active and involved in sports, even in the winter,” Dr. Schuen said.

 

He works with kids and teens who have cold-induced asthma to avoid issues when braving the outdoor temps. Sometimes that means suggesting the use of inhalers and medications “before going out into the cold Michigan winter.”

 

“This is in addition to covering your mouth with a scarf or face mask,” he added.

2. Take your exercise inside

Up to 90 percent of people with asthma encounter breathing difficulties while exercising. When you exercise, you generally breathe through your mouth, and the symptoms will only get worse if you’re breathing in cold or dry air.

 

For some people, this might include limiting activities like shoveling snow or playing outside in the winter months.

 

Consider taking your exercise indoors. Join a gym, invest in indoor exercise equipment, or learn some indoor routines that will keep you feeling great.

 

Definitely talk with your doctor about what you can do to prevent flareups while working out, such as warming up, pacing yourself, taking your medication prior to exercising, or the specific types of exercise you might want to consider. Sometimes short bursts of exercise or more leisurely exercise like walking or swimming work best.

3. Skip the cozy wood fires

We all know that cigarette smoke irritates asthma but did you know that fire smoke can have the same effect?

 

Wood smoke contains benzene, formaldehyde, acrolein and methane. Small particles from the smoke can lodge inside the lungs, sometimes deep, aggravating asthma and causing other breathing issues.

 

Gas fireplaces are a bit better, but they still release nitrogen dioxide, which can irritate the lungs.

 

Smoke is smoke and there’s no getting around the fact that it causes problems for people with asthma.

 

Another note in this area: Make sure to replace your furnace filter and vacuum your indoor space frequently during the winter to keep allergens such as smoke particles, mold and pet dander low.

4. Keep germs at bay

According to the Asthma and Allergy Foundation of America, as many as eight out of 10 asthma attacks in children and four out of 10 in adults are triggered by viral infections.

 

Between RSV, the common cold, and the flu, winter is rife with viral hurdles. Get vaccinations, when possible. Wash your hands frequently, use hand sanitizer frequently, and try to steer clear of those who are sneezing or coughing around you.

 

Sometimes an infection can’t be avoided, so if you start to fall ill, stay home and keep yourself well-hydrated. Talk with your doctor about when you should seek medical care, or consider a MedNow video appointment so you can get treatment while at home. Try to keep your cold from turning into something more serious.

 

Reprinted with permission from Spectrum Health Beat.

Eating and being physically active during the holiday season

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Courtesy Michigan State University Extension

By Tyler Becker, Michigan State University Extension

 

As the days draw shorter and temperatures decrease, we know that the holiday season is upon us. Not only do we usually indulge ourselves during this time, but we also become less physically active.

 

It is not surprising that the average American gains about a pound this time of year.

 

There are numerous reasons for this weight gain, especially the overall busyness we tend to have, with parties and preparing for them. Outside of the usual overindulging we go through with at the table, these busy schedules often cause us to reach for more convenient options that are not necessarily the most nutrient-dense.

 

What are some approaches we can use year round, but especially at this time of year to minimize or prevent weight gain?

Methods to Utilize When Eating This Holiday Season

There are numerous techniques that can be employed to help us enjoy eating during the holiday season, while not going overboard by eating too much. One of these options is to utilize mindful eating practices, as described in previous articles. Mindful eating allows you to checking in with yourselves to see if you are actually hungry, gives you time to appraise and admire your meal, encourages slowing down your eating, lets you savor and taste every bite and helps you stop when you are full.

 

Another method is to substitute foods with lower calorie options. This could include using sugar substitutes during baking to maintain the sweet taste we enjoy in our desserts, but reducing the number of calories we consume. Other options could be using low fat or fat-free substitutes. One could also load up on more nutrient-dense foods such as fruits and vegetables, but also include some dessert. Other helpful hints for eating during the holiday season can be found here.

Physical Activity During the Holidays

Although the holiday season is upon us, this is not a reason to give up on your current physical activity habits. The best recommendation is to maintain your current physical activity schedule, whether that is going to the gym or outside for a run. However, the busyness of this time of year, plus changes in the weather, are not necessarily conducive to performing physical activity. There are approaches to this dilemma. For example, if you currently run outdoors, you may have to make some modifications such as running on an indoor track, or taking up cross-country skiing or snowshoeing.

 

To prevent extra weight gain, the simplest method is to burn, or expend, more calories. This could be as simple as adding an extra workout day, or encourage some family bonding time and going for walks. Remember, although you may miss a workout or two, it is not the end of the world nor the most important part of the holiday season.

 

This time of year, we usually consume more foods, especially the sweet ones, and perform less physical activity, however, there are numerous methods we can employ to help us still enjoy the holidays, without gaining that extra pound of body weight. This could be changing the way we eat, or performing extra physical activity. Regardless, we should also utilize these methods throughout the year.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

The unbreakable link

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Researchers recommend exercising about 150 minutes each week, including some strength-training exercises. (Courtesy Spectrum Health Beat)

By Kim Delafuente, Spectrum Health Beat

 

New studies continue to add credence to the critical link between good brain health and regular exercise.

 

A recent study by researchers in Texas, for instance, published in the Journal of Alzheimer’s Disease, found an association between higher levels of cardiorespiratory fitness and better “fiber integrity” in the brain’s white matter.

 

This correlated to better “executive function performance” in patients with mild cognitive impairment, according to the study.

 

These types of contemporary findings abound, with researchers perpetually seeking to understand the connections between brain health and physical activity.

 

What we do know is that physical activity is proven to reduce stress, improve mood, increase self-confidence, improve memory, reduce symptoms of depression and reduce the incidence of Alzheimer’s disease by up to 50 percent.

 

But what’s really going on under the hood? Let’s take a look at some known areas.

Hippo power

The area of the brain responsible for memory formation, the hippocampus, shrinks as a normal process of aging. In people who are physically active, however, the hippocampus can actually increase. This tells us exercise aids in the growth of brain cells in certain areas of the brain.

Neural nitrogen

Physical activity increases brain-derived neurotrophic factor, which acts as something of a brain fertilizer. It is essential to learning and memory. The increase here not only helps with brain cell interconnectivity, it also aids in the growth of new brain cells.

Anti-depressant

In some cases, exercise can generate the same effect as an anti-depressant in those with mild depression. Research shows that active people tend to be less depressed, which means that exercise may benefit those who suffer from depression.

Brain-building

Physically active children may reap the benefits in a number of areas, including better performance on tests, fewer behavioral problems and improved retention of information.

Stress, anxiety reliever

Exercise can help the body respond better to anxiety disorders. A study by researchers in Chicago also found modest evidence to support the notion that “regular exercise protects against the negative emotional consequences of stress.”

 

Exactly how much physical activity is needed to reap brain benefits?

 

As it applies to healthy adults, the Centers for Disease Control and Prevention recommends 150 minutes of moderate physical activity each week, as well as some muscle-strengthening activities two days a week.

 

The activity should be hard enough to increase your breathing and heart rate.

 

One recent study found that people who exercised more than an hour each day had healthier brain characteristics compared to people who exercised less.

 

But you don’t have to dive in headlong. If you are currently inactive, start with just a 5- or 10-minute walk each day. Something is always better than nothing. A small amount of exercise can be enough to put you in a better mood and increase your energy.

 

But keep in mind that the level of fitness and endurance may matter in the long run. A higher endurance level is related to better cognitive abilities.

 

The more exercise you do, the greater the benefits!

 

Reprinted with permission from Spectrum Health Beat.

7 tips for managing stress

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Anxiety disorders are highly treatable, yet only 36.9 percent of those suffering receive treatment. (Courtesy Spectrum Health Beat)

By Maura Hohman, HealthDay

 

A little bit of stress can motivate you, but too much might cause an anxiety disorder that can prevent you from living your life to the fullest.

 

If you feel anxious on a daily basis, try making changes to your lifestyle to manage anxiety on your own.

  1. Exercise regularly to release the body’s endorphins, natural feel-good chemicals. Set a goal of 30 minutes at least five days of the week.
  2. Be sure to get enough sleep, typically between 7 and 8 hours every night.
  3. During waking hours, take short breaks from whatever stresses you out. Meditation and listening to music are great ways to clear your head.
  4. Eat healthy and don’t skip meals.
  5. Limit alcohol and caffeine, which can worsen anxiety and trigger panic attacks.
  6. If adjustments to your routine don’t lessen your anxiety, talk to your doctor, especially if anxiety or depression run in your family. You could have an anxiety disorder.
  7. Keep a symptom diary and be alert for the warning signs of an anxiety disorder.

Possible anxiety disorder symptoms include:

  • Constant worry.
  • Avoiding social situations.
  • Panic attacks.
  • Nightmares.

If you’re diagnosed with an anxiety disorder, stay positive. There are many treatments available, such as cognitive behavioral therapy to help you change your thought patterns. Also, there are other types of therapy, medication, and simple adjustments to your daily routine.

 

Most important is finding a therapist you’re comfortable working with and who’s experienced in treating anxiety disorders.

 

Reprinted with permission from Spectrum Health Beat.

Laughter has serious benefits

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No amount of running or other exercise massages our insides and settles or resets our mood the way laughter does.

By Tracie Abram, Michigan State University Extension

 

Not only is laughter universal, it is ageless. Picture a baby’s first belly laugh or seeing an older adult’s eyes light up with laughter. No matter what your age, laughter is good medicine and is an exercise everyone can enjoy doing. Laughter therapy has been practiced for centuries to help heal and today laughter is fast becoming the preventative exercise of choice due to its physical, mental, emotional and spiritual powers.

 

In the book, Laughter Therapy, by Annette Goodheart, Ph.D.; a whole chapter is dedicated to the physical benefits of laughter. You learn that laughter engages every major system in the body. Have you ever fallen out of your chair laughing or seen kids fall onto the floor and spitting food out of their mouths from laughing? Yes, it is known to cause us to wet our pants occasionally too! When we laugh, we literally lose muscle control.

 

The diaphragm is a muscle that separates our abdominal cavity from our chest cavity and is the only muscle in our body that is attached to other muscles. When we laugh, our diaphragm convulsively pulls on our side muscles and shakes up our stomach and other vital organs. We get an internal massage, which leaves our organs invigorated, juicy, pumped-up and alert.

 

Laughter has been clocked exiting our lungs at speeds up to seventy miles per hour. Needless to say, it gives our respiratory system a massive work out. Laughter sessions can provide a cardiovascular, pulmonary workout as well as massage your insides.

 

No amount of running or other exercise massages our insides and settles or resets our mood the way laughter does. People of all ages can do it together and it’s fun.

Laughing to relieve stress

Negative stress is both mentally and physically draining and can manifest as physical illness if not identified and managed. Laughter can help you manage stress similar to how physical exercise does. Laughter is both a pulmonary and cardiovascular workout in that it makes the heart and lungs work faster, which in turn pumps oxygenized blood to your cells faster, this stimulates your brain to make you more resilient to stressors.

 

Laughter is free, natural and you can access it easily. In fact, as Goodheart explains you don’t even need to find something funny or be feeling happy to practice laughter and benefit from it.

 

Don’t let emotional tension build to the point of tears. Set a goal to be aware or mindful of how many times per day you laugh. Think of it as an attitudinal exercise for your mind. Schedule time to practice laughter or join a laughter club.

Laughter education

Laughter education comes in a wide variety of forms and can be called clubs, classes, circles, programs or sessions. The most beneficial of these involve systematic programmable activities, typically provided in a group setting that provides laughter exercise and attitudinal mindfulness to achieve general or targeted goals. Laughter session objectives can include:

  • Increase awareness about attitudes and feelings towards laughter.
  • Provide opportunities for individuals to laugh.
  • Promote laughter in everyday life.
  • Provide respite from daily stress and worries.
  • Teach how laughter can be an effective mood regulator.
  • Encourage healthy choices and laughter, humor and mirth as self-care strategies.

Depending on the setting, individual participation in a therapeutic laughter program can be encouraged as a way to meet individual goals such as socialization, emotional expression, communication, focus, concentration and use of muscles and joints.

 

Michigan State University Extension provides a mindful laughter session as part of the Stress Less with Mindfulness series. To find a program near you, contact your local MSU Extension county office for more information.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Self-care for parents and caregivers

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By Kylie Rymanowicz, Michigan State University Extension

 

Raising young children can be stressful and from time to time it can take its toll on parents and other caregivers. Self-care is a crucial way to ensure adults caring for young children are prepared to invest the time and energy they need to be the best caregivers they can be. If you aren’t taking care of yourself, you may not have much left to give your children.

 

Michigan State University Extension has some suggestions for making sure parents and caregivers take the time for self-care.

 

Make sure your basic needs are met. In the hustle of trying to take care of young children, the needs of parents and caregivers often get overlooked. Think about the energy you invest in making sure your child’s needs are met. You make sure they get enough to drink and eat, provide enough time for them to get the restful sleep they need as well as the exercise and time to play—do you do the same for yourself?

 

Make it a routine. Just like you develop routines for your child, make self-care part of your daily routine. Come up with simple routines you can do to help you relax and unwind and take care of yourself. Maybe it’s taking a quick walk by yourself a few days a week or making time to bake if that’s a hobby you enjoy.

 

Start small. Big changes can seem intimidating, so don’t think of increasing your self-care as something big you have to do overnight. Break up the task into small pieces and find something small to start with, like challenging yourself to drinking less caffeine to help you sleep better at night. Try writing down your goals and keeping track of your efforts—this can help motivate you to keep going and is a great way to see your progress. Once you have incorporated that change, try making another small change.

 

Model self-care for your child. Let your child know what you’re doing and why self-care is so important. You can tell them, “This is Daddy’s time to himself. When I go for a walk alone it gives me time to think and helps me feel calm and relaxed.” Children learn from watching us and when we show them we value self-care, they learn to value it too.

 

Investing in your own well-being is a way to invest in your child’s well-being. Take the time to nurture yourself so you have the energy and motivation to nurture your child.

 

For more articles on child development, academic success, parenting and life skill development, please visit the Michigan State University Extension website.

 

To learn about the positive impact children and families experience due to MSU Extension programs, read our 2017 impact report. Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2017, can be downloaded from the Michigan 4-H website.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).