Health Literacy is having the ability to find, understand and use basic health information to make good decisions about your health and issues that you might be facing.
“We know that making good decisions about our health requires accurate and correct information. But for some, that can be hard to find and use without increasing their levlel of health literacy”, said Erica Reyes, Program Specialist with Texas A&M AgriLife Extension. “For example, it could be challenging to find a healthcare provider, have a meaningful discussion about your care, and follow a self-care plan without having a good understanding of basic health, or a good level of health literacy”, Reyes adds. There is a lot of misinformation about health that gets shared on websites and social media. When looking for accurate health information, a good place to start are websites that end in “.edu” or “.gov”. Those endings mean that the website belongs to a university or a government health agency. In addition, groups such as the American Heart Association, American Cancer Society, and Center for Disease Control are good places to find health information that is accurate and easy to understand. To increase knowledge and find support, Texas A&M Agrilife Extenison’s programs for healthy living, like Better Living for Texans empower participants with science-based health information increasing their level of health literacy. The barrier is not always a lack of education. It may be that the patient has difficulty hearing or remembering parts of the conversation with their healthcare provider. Taking someone along to appointments to take notes or ask questions may be helpful. Reyes recommends that health care providers and health educators assist by identifying each person’s level of health literacy, and remembering to not use medical terms that are difficult to understand. “It is important that we use language tailored to each individual, and supplement education with take-home materials that are accessible to everyone in our community”, Reyes concludes. For more information about Texas A&M AgriLife Extension health programs, Contact your County Extension Office.
0 Comments
National Cholesterol Education Month is observed during the month of September to increase awareness of our cholesterol levels and to educate on ways to achieve healthy cholesterol levels. Education is important as high blood cholesterol is asymptomatic and is one of the major risk factors for heart disease, which is the leading cause of death in the United States.
Cholesterol is a waxy fat-like substance required by our bodies to make hormones. It is also a major component in cell membranes and aids in digestion. Cholesterol is produced in our bodies and can be found in some of the foods we consume. Cholesterol is carried in our bloodstream through particles called lipoproteins. There are two major types of these lipoproteins: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). High density lipoproteins are often called the “good” cholesterol while low-density lipoproteins are called the ”bad” cholesterol. When there is too much LDL cholesterol in the bloodstream, this can build up in the artery walls and can affect heart function and increase your risk of heart disease. Behaviors such as lack of physical activity, consuming an unhealthy diet, and smoking can contribute to negatively effect your cholesterol levels. Other factors for high blood cholesterol include:
While some risk factors of high cholesterol can be inherited, others can be brought about by lifestyle behaviors. While those can cause an increase in risk, there are behavior changes that can be made to help your cholesterol levels and reduce your risk, such as incorporating a healthy eating pattern, engaging in physical activity, quitting smoking, and taking medications as prescribed. A healthy well- balanced eating pattern can vary but should include fruits, vegetables, grains, dairy, and protein; it should also be limited in saturated fat, trans fats, added sugars, and sodium. According to the Center for Disease Control, it is recommended that adults should aim for 150 minutes per week of moderate-intensity physical activity, such as brisk walking or biking, and include muscle strengthening activities at least two days per week, such as lifting weights or resistance training. By quitting smoking, individuals can help to lower their LDL or “bad” cholesterol and increase their HDL or “good” cholesterol. Lifestyle modifications can help lower cholesterol levels but individuals often need assistance to lower levels with prescription medications. These medications are important in your treatment plan and should be taken as prescribed. To discuss your risk and ensure your cholesterol levels are within normal ranges contact your health care provider. For more information on National Cholesterol Education Month, contact your county extension agent. “Mom, what’s for dinner” is one of those phrases that has been asked and will continue to be asked until the end of time. Afterall, food is the language of love, and for a mom…. food equals love! “Can I help” may be a dream for some moms to hear, however for others, it may cause worry. Most of the time a quick and easy meal is the priority, but what about extra time that could be spent with your children in the kitchen?
“Spending quality time with your children, especially in the kitchen, benefits everyone in the family in many ways”, says Elaine Montemayor-Gonzalez, Texas A&M AgriLife Extension Program Specialist. Engaging your children in family mealtime helps create close bonds, teaches your children about healthful eating, and teaches them about kitchen safety. Preparing meals and cooking together, not only builds excitement but starts daily conversations. Engage your children in preparing meals with easy skills that will last a lifetime. Start with basic skills appropriate for their age and interest. For younger children, ages 2-5, make basic tasks seem important, especially since their attention span is shorter. Try tasks such as washing produce, stirring batter or dressings, measuring, pouring liquid, and cutting soft foods with a plastic knife. Children 6-8 years old are always eager to help. You can practice their reading, by reading recipes together and practice simple math when measuring foods. Children in this age group can help peel fruits and vegetables, use small gadgets like a can opener, collect ingredients to make a recipe (scavenger hunt), and help decorate desserts. Older children, from 9-12 years old, can provide more assistance in preparing for meals. Basic knife skills and food safety, as well as knowing how to use appliances, should be easy for this age group. Children can help trim and slice foods, use a blender or standing mixer and sauté foods in a skillet. Teenage children, from ages 13-16, can be your personal sous chefs. Planning and preparing some easy meals should be an easy task for them. Using knife skills, such as chopping, slicing, dicing, and mincing can be completed with adult supervision. Following a recipe from beginning to end, encourages independence and accomplishment. Learning how to grill on an outdoor grill can also be a new task to research and learn. Encouraging your children to help in the kitchen, fosters life skills while also building a connection with them. It is important to always have an adult present in the kitchen, regardless of age, to keep everyone safe. Also, remember to follow good food safety practices to prevent cross contamination. You can learn more about food safety, cooking tips and tricks, and healthy recipes at dinnertonight.tamu,edu. For more information on skills for kids to try in the kitchen, family mealtime, or food safety, contact your local county extension agent. In the U.S., about 4.2 million adults over the age of 40 are either legally blind or suffer from impaired vision. Age-related eye disorders such as macular degeneration, cataract, diabetic retinopathy, and glaucoma are the leading causes of blindness and poor vision among Americans. An important aspect of disease prevention is being aware of the condition, the risk factors, and understanding the preventive measures, says Dr. Sumathi Venkatesh, a health specialist with Texas A&M AgriLife Extension Service. Many of these eye diseases can be detected early through annual comprehensive eye examinations allowing appropriate treatment to prevent vision loss and impairment. Being overweight or obese and having medical conditions such as diabetes or high blood pressure may aggravate your risk for eye problems. If you have any of these risk factors, talk to your physician about managing your weight and health. Several eye diseases can be prevented through a healthy lifestyle and by using proper protective eye gear. The National Eye Institute recommends the following preventive measures to protect your eyes:
Routine eye care – Pay attention to changes in your vision. Contact your eye care provider if your vision is blurry or if you have trouble seeing. Schedule comprehensive eye exams on a regular basis. A dilated eye examination will enable early detection and treatment of eye diseases. Good nutrition – Consume a well-balanced diet loaded with fruits and vegetables, especially dark green leafy vegetables (e.g., spinach and kale), whole grains, low-fat dairy products, and a variety of protein foods. Food containing omega-3 fatty acids such as fish, vegetable oils, nuts, and seeds may help with heart health and regulating blood pressure and blood cholesterol levels thus preventing the development of eye disorders. Be active – regular physical activity promotes overall health and helps to prevent and manage heart disease, high blood pressure, and diabetes. Adults need about 30 minutes of physical activity on most days. Try incorporating exercise in your daily activities such as gardening, doing household chores, or taking the stairs at work. Quit smoking – smoking may harm several organs in our body including our eyes. Smoking can damage the optic nerves and may increase the risk for age-related macular degeneration, cataract, glaucoma, diabetic retinopathy, and dry eyes syndrome. Limit screen time – Prolonged screen time can make your eyes tired and dry. Follow the 20-20-20 rule. Take a break every 20 minutes by looking at something that is 20 feet away for 20 seconds. To reduce eye strain, adjust your screen lighting, position the screen to reduce glare, and use blue light filters. Protect your eyes – Avoid looking directly at the sun. Wear sunglasses especially ones that block over 99% of UVA and UVB radiation. Use protective eye gear when using chemicals, playing sports, working on construction projects, and when mowing your lawn. Make sure your hands are clean when you wear and remove your contacts. Disinfect your contacts and replace them when they are due. For more information and resources on eye health, visit the National Eye Institute at https://www.nei.nih.gov/ and the Centers of Disease Control and Prevention’s Vision Health Initiative at https://www.cdc.gov/visionhealth/index.htm . For programs on nutrition, physical activity, heart health, diabetes, and blood pressure management, contact your local County Extension Office. June is National Alzheimer’s and Brain Awareness Month. While a frightening disease for the afflicted and their caregivers alike, there are changes in lifestyle that may reduce one’s risk of developing Alzheimer’s Disease and other forms of dementia.
Doing our best to prevent Alzheimer’s Disease and dementia involves keeping our brain healthy with good flow of blood and oxygen. So, one part of keeping our brain healthy is keeping our heart healthy too. Not only can you feel assured that these improvements to your lifestyle will help reduce the risk of cognitive decline, they will likely improve other aspects of your health, as they encourage weight loss, reduce risk of cancer, and improve mental health. Get Moving- As mentioned, keeping the brain fed with oxygen and nutrients is important for brain health. We can keep our hearts strong enough to do that with regular physical activity or movement that increases our heart rate. Walking is a great way to start. Discuss your plan with your doctor. Stop Smoking- There are numerous negative affects of smoking from lung cancer to heart disease and high blood pressure. Also, research shows that smoking increases one’s risk of cognitive decline. Quitting smoking would be very beneficial to your health. Remember the Big Picture- While we may be motivated to reduce our risk of Alzheimer’s or dementia, we may forget about our other chronic health conditions. Managing several conditions like obesity, high blood pressure, and diabetes can be overwhelming, but each condition can affect your heart and brain health. If you have you have let yourself “slide” about your other health conditions, start over and talk to your doctor. Also, eating a nutritious diet that includes fruits and vegetables, whole grains, and foods rich in omega-3 fatty acids (tuna, sardines, nuts, seeds, canola oil , soybean oil, or flaxseed oil) could help control chronic disease. Getting Enough Sleep: Good News is that sleep is very important for overall health as it is important to manage stress, anxiety, and our appetite. Those that struggle with insomnia or sleep apnea need to discuss it with your health care provider to maintain their health as best they can. There are changes we can make to keep our brain healthy and reduce our risk of Alzheimer’s Disease and other forms of dementia. Fortunately, those same changes could have positive effects on the rest of our health. National Stroke Awareness Month is celebrated in May to increase understanding and prevention of strokes. A stroke occurs when a blood vessel leading to or in the brain is blocked or ruptures. These blood vessels provide oxygen and nutrients to the brain. During a stroke, the oxygen and nutrients are unable to reach the brain, therefore the brain cells die. If the brain cells die in a location that regulates a specific body function, there is the possibility that this may hinder that function from working properly.
When it comes to strokes, there are three main types: ischemic stroke, hemorrhagic stroke, and transient ischemic attack. An ischemic stroke is when there is a blockage in the blood vessel and can be caused by blood clots, plaque, or other particles. On the other hand, hemorrhagic strokes happen when the blood vessels burst in the brain therefore preventing the blood flow needed to keep the brain alive. The last type is a transient ischemic attack sometimes called a “mini-stroke”. A transient ischemic attack is different from the other two types because during these “mini-strokes” the blood flow to the brain is only blocked for a short amount of time. Aside from understanding the differences in the types of stroke, it is important to learn what to look for if you think someone is having a stroke. Knowing these warning signs could help save someone’s life. Here is an acronym to remember some warning signs. Just remember when these happen; you need to act FAST. F - Face- Ask the person to smile. Does one side of their face droop when asked to smile? A - Arm – Ask the person to raise their arms. Does one of their arms drift downward when asked to raise? S – Speech- Is the persons speech slurred or strange when asked to say simple phrases? T- Time – Time to call 9-1-1 if any of these signs are present. While it is possible for anyone at any age to have a stroke, there are certain risk factors that can increase your chances; some of these are uncontrollable risk factors while others are controllable. Uncontrollable risk factors include age, gender, race, and family history. Controllable risk factors include previous additional health issues, such as obesity, diabetes, heart disease or high blood pressure, smoking, excessive intake of alcohol, high blood cholesterol, physical inactivity, and an unhealthy diet high in saturated fat, trans fat, cholesterol and/ or sodium. Some ways that we can help prevent or reduce our risk of stroke is by managing pre-existing conditions and making healthier choices every day. If you have preexisting conditions such as diabetes, heart disease, high cholesterol or high blood pressure, work with your health care team to ensure you are on the path to managing those well. Daily lifestyle choices such as limiting alcohol, eliminating smoking, incorporating physical activity, and including a healthy diet high in nutrient dense foods can help to prevent or reduce your overall risk. Since 1992, Stress Awareness Month has been observed in April to shed light on the increase of chronic stress and to provide resources to lessen the effects of stress on our health.
Stress normally occurs in our lives, such as giving a presentation in front of people, planning a wedding, or dealing with the stressors brought on by illness or COVID-19. These stressors have an affect on us, but we can work through them and learn some resiliency skills. Though, when there is constant stress affecting our lives, this can lead to chronic stress. According to the Centers for Disease Control (CDC), COVID-19 has impacted both young and old, as many face challenges, losses, illness, and mental health challenges. So how does stress affect us? First, we must understand what stress is. According to the American Institute of Stress, “Stress is a natural, physical and mental reaction to life experiences…Your body responds to stress by releasing hormones that increase your heart and breathing rates and ready your muscles to respond [to the situation].” The body is affected when there is constant stress (chronic stress), where your body does not bounce back to its natural state and continues to release hormones that increase your heart and breathing rates, which takes its toll on the body. Some common signs of stress include frequent headaches, neck and back pain, insomnia, stomach pain, depression, and many more. With chronic stress, the heart beats faster increasing blood pressure and blood sugar in our bodies. Under stress, the liver releases more sugar, which over time, increases risk of Type 2 Diabetes, or if already diabetic, causes more harm to the body. Stress also causes blood vessels to constrict, which can lead to high blood pressure or affect those who already suffer from the disease. Other effects are a weakened immune system and inflammation to heart arteries. What can we do to lessen effects of stress? According to Extension Program Specialist Julie Tijerina, “By learning some simple techniques, we can learn to accept that stressors in our lives will exist, but how we choose to handle them, will help us lessen its effect on our bodies.” Tijerina offers the following simple tips to help cope with stress:
Texas A&M AgriLife Extension offers programming to fit your community’s needs. For more information, visit your local health department, or ask for more information on Stress classes/programming from your local County Extension office. Why fruits and vegetables are in different colors?
“The color of fruits and vegetables is an important indicator of their nutrient content and their underlying health benefits” says Dr. Sumathi Venkatesh, a Health Specialist with Texas A&M AgriLife Extension Service. Each color implies specific phytonutrients present in them. Phytonutrients are natural compounds produced by plants that are present in foods such as fruits, vegetables, beans, and grains. A few notable phytonutrients that we get from these foods are beta-carotene, lycopene, lutein, resveratrol, anthocyanins, and isoflavones. Phytonutrients have antioxidant and anti-inflammatory properties. Consuming a diet rich in phytonutrients will improve blood circulation and heart health, promote bone and joint health, and strengthen the immune system to fight against infections and diseases. There are five main color groups:
For a 2000 calorie diet, you should eat at least 2 cups of fruits and 2½ cups of vegetables including dark green, red-orange, beans, peas, and lentils, starchy vegetables, and other vegetables. Simply fill half your plate with colored fruits and vegetables in fresh, frozen, canned, and dried forms to meet your daily recommended amounts. Try not to peel fruits and vegetables that have edible skin because the skin is a good source of dietary fiber, vitamins, minerals, and antioxidants. While preparing your shopping list try to include at least one fruit and one vegetable from each color. Eating home cooked meals as often as possible will allow you to cut your food cost and choose healthy ingredients for your meals. Check out www.dinnertonight.org to learn more on health and nutrition, and for useful tips on healthy recipes, meal planning, freezing leftovers, and food safety. For more information on Texas A&M AgriLife Extension health and nutrition programs, contact your local County Extension Office. For those with heart conditions or other medical conditions that may weaken your heart, keeping your heart healthy and protected during a pandemic is important. Cholesterol and blood pressure issues, as well as arrythmias or cardiomyopathy, are heart conditions that can make contracting COVID-19 more serious.
Your heart is the most “essential” worker you have. It beats more than 110,000 beats a day and pumps about 2,000 gallons of blood throughout your body. This fist size muscle is so important, it only makes sense to keep it healthy and happy. To help support and improve your heart, try some simple changes that everyone can make. Variety and Veggies Eating balanced and nutritious meals daily can help you reduce sodium and sugar intake, helping to maintain or lose excess weight, manage your blood pressure, control cholesterol. The nutrient dense foods that we consume help in providing those vitamins that support our bodies. Eating a colorful variety of fresh fruits and vegetables helps to support our health and our immune systems. Try new recipes throughout the week to add variety and enhance enjoyment. Visit www.dinnertonight.org for delicious and healthy recipes that are lower in calories, saturated fat, and sodium. Keep Moving Staying physically active can also improve and support your heart. It strengthens your heart so that it can efficiently pump blood throughout the body. A stronger heart also helps to keep your blood pressure under control. Try to take a brisk walk outdoors daily or keep active around the house; not only are you keeping social distance, but improving circulation to help reduce stress. Mask, Hands, & Distance Always remember to follow the CDC guidelines for COVID-19. Wash your hands frequently, continue to wear a mask, stay six feet apart from others, and avoid large crowds. For more information contact your local Texas A&M AgriLife Extension Office and check out our COVID-19 hub of Extension resources at https://agrilifeextension.tamu.edu/coronavirus. Start the New Year with a new you and celebrate Healthy Weight Week from January 18th -24th. The week is dedicated to encourage all of us to consume nutritious foods, live more actively, and feel more positive about ourselves. Achieving a more healthy weight is vital to reducing our risk for various types of cancer and chronic conditions like high blood pressure, diabetes, and heart disease.
As anyone that has tried to lose weight knows, the process is often not easy, likely because numerous factors affect our weight and ability to lose it. The National Institute on Aging lists genetics, age, gender, lifestyle, family habits, culture, sleep, and your place of residence and work as factors that can affect our weight. “It can become overwhelming, especially because you can’t control some factors”, says Erica Reyes, Health Specialist with Texas A&M AgriLife Extension. “But taking small actions, like adding a ten minute walk to your day, or a serving of fruit and vegetables can be the beginning to really positive change”, Reyes concludes. Reyes recommends that during Healthy Weight Week, we focus on being positive and adding one or two practices to begin your journey. You could start with using a smaller plate for portion control or simply noticing your movements while being active and how that makes you feel. The National Institute on Aging has these tips for beginning your journey to a healthier weight:
To provide that support on our journey to a healthier weight, Texas A&M AgriLife Extension has unveiled its 12- week, healthy weight program, Step Up Scale Down. Step Up Scale Down starts January 11, 2021 on the new learning website, AgrilifeLearn.tamu.edu. The on-line course is designed to help Texans establish the habit of regular physical activity and healthy eating. Contact your local extension agent for more information about Step Up Scale Down. |
AuthorFABLOW AgriLife is part of Texas A&M AgriLife Extension’s (FCH) unit that “helps Texans better their lives through science-based educational programs designed to improve the overall health and wellness of individuals, families, and communities.” Archives
August 2021
Categories |