By Jessica Riffle
Extension Educator, Purdue Extension Office Of Fulton County

Editor’s Note: Fulton County Purdue Extension Educator Jessica Riffle shared ideas in her January/February newsletter for people to recharge their minds and bodies as they enter the new year. She notes the article was adapted in part from Barb Beaulieu and Allison Hillis, Purdue Extension.

Jessica Riffle

ROCHESTER — When caring for others, whether it is children, aging parents or other family members, we also have to take care of ourselves. Just like airlines say to put on our oxygen mask before putting the mask on a child, we need to care for ourselves to provide better care for others. If we feel overwhelmed it is OK to take time to recharge. When we feel recharged, we are able to have more patience and tolerance with others. Find ways to recharge that work for you.

Establish new routines. Routines offer a way to promote health and wellness. Having routines provides a feeling of having control through structure and organization.
Stay connected with family and friends. The feeling of loneliness can be associated with depression and cardiovascular disease. Make social connections with other adults a priority through video chats, phone calls, emails or text messages.
Exercise. Find ways to exercise at home. Try to duplicate what you do at a gym with things that you have at home, such as using canned goods for weights if you do not have standard weights. You can do yoga, Pilates, Zumba or just dance to some fun music. Find routines on the internet that you enjoy doing.

Go outside. Studies show being outside in nature reduces stress, depression and anxiety. Take a walk, run, hike or bike ride in nature either by yourself or with your family. Do fun activities with your children such as blowing bubbles, sidewalk chalk drawing or kicking a soccer ball.

Adjust your expectations. Set reasonable expectations for yourself and your family. Or even lower your expectations during this time. Eliminate or reduce some tasks/activities at this time to create expectations that work with you instead of against you.

Mindfulness. Be aware of your thoughts, feelings and bodily sensations. Several websites and apps provide steps in learning how to focus on your body at a moment in time.

Alone time. Find time to be alone to decompress from family demands, separation from family members and have some quiet time for prayer, meditation, writing in a journal or just to process thoughts.

Give yourself a break. Indulge in something that you enjoy that is positive and helps you relieve stress and relax. Soak in a bathtub, read books you have been wanting to read, binge watch your favorite television show, watch your favorite movies again, do puzzles, bake, color, etc.

“Pet your stress away.” Ten minutes of playing, interacting or petting your dog or cat reduces the stress hormone cortisol and can reduce stress, anxiety and loneliness.
Laughter … is still a good medicine for your health to reduce physical tension. A good laugh can relieve some physical symptoms of stress, reduce pain and increase personal satisfaction.

Carry mindfulness into mealtimes

A family meal is when the people you live with come together to eat and talk. It can include everyone or just you and your child. Family can also include friends and neighbors you are close with. Family meals don’t have to be fancy, and they can be eaten at home or away. Meals are best when you talk and listen to each other with no distracting electronic devices. Family meals are a simple way to build healthy relationships and promote health. Coming together as a family to share meals is associated with many benefits. Here are four:

Connection. Children and adults thrive on human connection. Eating meals together provides a great opportunity to connect with family and friends. Children — even teenagers! — thrive on having a mealtime routine they can count on. To make the most of the opportunity, turn off televisions, cellphones and other distractions. Gather at a table or somewhere you can focus on one another.

Emotional well-being. Families who eat together have children who are less likely to be depressed and less likely to engage in risk-taking behaviors, such as smoking, drugs and drinking alcohol. Family meals are also associated with a reduced risk of eating disorders.

Academic success. At meals, children practice important social skills, such as taking turns and engaging others in conversation. Children increase their vocabulary and learn how to express ideas at family meals. These benefits help explain why children who eat family meals more frequently are found to do better in school.

Healthier eating habits and weight. Meals planned and prepared for family meals are generally more nutritious than meals eaten alone or on the run. Family meals also provide an opportunity for parents and adults to model good eating habits and attitudes about food. Family meals are associated with healthier weights in children and adults.

Families can succeed at having meals together by trying some of the following tips:

Make family meals a priority. Parents and children make time for what is important to them. Prioritize family meals over other activities as often as possible. Schedule them on the family calendar, even if only once a week.

Plan for family meals. Look at your schedule and determine the days and times that eating together is possible. Decide what you will prepare; make sure you have what you need on hand. A weekly menu plan prevents last-minute worries about what to cook. Shopping for the week saves time and money — and reduces stress. Use time-saving strategies, such as doubling a recipe and freezing half for a future meal.
Share preparation tasks. Involve everyone in age-appropriate tasks.

Make meals enjoyable. Create an atmosphere where everyone feels relaxed and valued. Engage everyone in conversation.