march 2020 - campbell.ca.uky.edu · as the body ages, lean body mass (muscle mass) is lost each...

Cooperative Extension Service

Campbell County

3500 Alexandria Pike

Highland Heights, KY 41076

(859) 572-2600

Fax: (859) 572-2619

www.campbell.ca.uky.edu

Upcoming Events All programs are located at the

Campbell County Extension Office

unless otherwise noted. Homemaker Club Information: Meetings and Important Dates (see page 2-5)

Healthy Choices for Every Body March 3, 2020—10:30 a.m. (see flyer on page 8)

Chalkboard Necklace March 11, 2020—9:00 a.m. (see flyer on page 5)

Diabetes Support Group Meeting March 12, 2020—11:00 a.m. (see flyer on page 13)

Homemaker Council Meeting March 13, 2020—10:00 a.m.

Grow Your Own Salad March 30, 2020—1:30 p.m. (see flyer on page 19)

Plant-based Meat Products Pendleton County Extension Office April 9, 2020—6:30 p.m. (see flyer on page 20)

Make a Blanket Vest April 16, 2020—11:00 a.m. (see flyer on page 12)

Cleaning Matters Workshop Kenton County Extension Office April 28, 2020—1:30 p.m. (see flyer on page 24)

Growing & Using Culinary Herbs May 7, 2020—10:00 a.m. (see flyer on page 9)

Flowerbuds August 6, 2020—10:00 a.m. (see flyer on page 23)

MARCH 2020

C ampbell County Extension Service Intern, Shelly Beck, conducted a cooking/baking class for the American Heritage Girls. They made butter, fruit sauce and

bread. They learned that flour that is used to make bread comes from grain in the garden and how leavening agents, such as yeast, are used to make doughs rise and have texture. Shelly also taught the girls about pectin and corn starch and how they are used as thickeners in recipes such as jams and jellies, and how cream can be shaken into butter and butter milk. The American Heritage Girls were learning the science of cooking and baking in order to earn their cooking badges.

Bread, Butter, Jams and Jellies American Heritage Girls learn the Science behind Cooking and Baking

- March 2020 Family & Consumer Sciences

Lunch Bunch...

Homemaker W S N E

County Extension Council Meeting - Monday,

March 9, 2020, 6:30pm at the Campbell County

Extension Office

Campbell County District Board Meeting -

March 19, 2020, 5:30pm at the Campbell County

Extension Office

Valley Homemakers Club - Tuesday, March 10,

2020, 10:00am at the Campbell County Extension

Office. Following the business meeting, Doris

McGregor will instruct us in making a card for

spring. New members are always welcome. Please

remember to bring a paper item (toilet paper,

paper towels, Kleenex etc.) to our meeting to

donate to charity.

Crazy Quilters, TBD, 10:00am at the Campbell

County Extension Office

Claryville Homemakers Club -

We will not meet in March.

First Tuesday every month, 10:00 a.m. at

Plumcreek Christian Church.

Save the Date… Next Lunch Bunch - April 9,

11:00a.m. at Laszlo's Iron Skillet, 1020 Ohio

Pike, Cincinnati.

Upcoming Meetings & Programs…

March 18, 2020

Hofbrauhaus - 11:00 a.m. 200 East Third Street, Newport, KY 41071

Please call or text Pam Fields at 513-519-5823

by March 11th to make your reservation.

The Lunch Bunch met at the Elusive

Cow in Bellevue on February 19.

There were 15 Homemaker members

at the meeting. Everyone enjoyed the

variety of food, and all said they

would certainly return. If you we’re

unable able to attend, or just have

been away, join us for Lunch Bunch,

put it on your calendar now. The next

meeting is March 18th at

Hofbrauhaus in Newport and the

meeting in April will be at Laszlo's

Iron Skillet, 1020 Ohio Pike, Cincinnati.

Please call/text Pam at 513-519-5823

by to make your reservation.

Homemakers Cultural Arts

If you have any Cultural Arts items that received a blue

ribbon in the area, and plan to enter them in the state

competition, please bring them to the Extension office

by April 13th.

Family & Consumer Sciences March 2020 -

Crazy Quilters Club are working on

service project for the community.

KEHA STATE MEETING - APRIL 21-23, 2020

2020 KEHA State Meeting is April 21-23 and will be held in Owensboro, KY. You

should have received registration information in February. If you did not get the

registration packet and plan to attend, stop by the extension office to get the

forms. Again, KEHA is asking homemakers to make the 12 inch quilt

squares for a silent auction. The quilt squares are to be quilted as desired and

finished with binding. Also, KEHA is doing the knitted and/or crochet throws

again this year. Instead of doing a block like last year, they are asking for a 7

inch X 35 inch long strip. Please, leave a 12 inch length of yarn or crochet

thread on one end. The strips will be knitted or crocheted at the state meeting by homemaker volunteers. If you

will not be attending, but want to participate in making quilt squares or/and the knitted or crochet strips, you can

drop them off at the extension office or call Betty Duvall at 859-441-3582. I will take your donations to the state

meeting. Be sure to put your name and county on a piece of paper and attach it to the back of your donation.

Crazy Quilters...

Lunch & Learn… Working with Polymer Clay - Coasters and More


H e a lt h & W e l l n e s s

T he aging process causes physical

changes in the body. When it

comes to physical performance (the

ability to do physical activities) our

abilities peak during the late teens

and early 20s. By the mid-20s the

ability to function physically starts to

decrease. You might experience more

feelings of tiredness, muscle

weakness, and feel less able to work

hard during activities that need

endurance, such as cleaning or yard

work. So it is great news to hear that

regular physical activity can help to

slow and reduce these changes to

keep you active and healthy for a

lifetime.

Physical activity provides many

benefits. These benefits become

much more important as the body

ages. They include:

Improved heart health.

Increase in muscle mass and

strength.

Improved bone health.

Improved ability to hold the body

in good posture.

Improved flexibility.

Reduced risk of falls.

Preserved cognitive or mental

abilities.

Decreased in the symptoms of

depression.

Increased self-worth.

Increased feelings of control over

one’s health.

What Kind of Activity?

Older adults can benefit from physical

activity in three areas.

Endurance activity

Resistance training

Balance and flexibility training

Endurance

Endurance activities increase the

heart rate for an extended period of

time. They can improve heart health.

Endurance activity might include:

Walking

Bicycling, either stationary or

outdoor

Dancing

Vigorous cleaning – mopping,

vacuuming, scrubbing

Group exercise – chair aerobics,

aquatics, low impact aerobics

Climbing stairs

Vigorous yard work – lawn mowing,

raking, pruning

Endurance activity burns calories,

which can help in weight loss and

weight maintenance. Maintaining a

healthy weight and BMI can reduce

the risk of chronic disease.

Weight-bearing endurance activity

can improve bone health by

increasing bone density and reducing

losses in bone mass. Weight-bearing

activities are those in which you are

on you are on your feet, or bearing

the weight of your body. For example,

walking would be weight-bearing, but

cycling would not. The action of the

foot or arm working or pounding

against a force strengthens the bone

by causing new bone tissue to form.

Examples of weight-bearing

activity from the list above would

include:

Walking

Dancing

Low impact aerobics

Climbing stairs

You should get 30 minutes of

moderate-intensity activity on most,

preferably all days, of the week. Begin

with low intensity activities and very

gradually work up to moderate

intensity activity. At a low intensity

level you should be able to carry on a

full conversation without being out of

breath. At moderate intensity, you

should still be able to talk to

someone, but the increase in your

breathing and heart rate begins to

make it difficult to carry on a

comfortable conversation.

It is important to warm up for about 5

minutes before starting an endurance

activity. You can do this by simply

marching. Also, the cooldown period

becomes much more important as

you get older. The risk of blood

pooling in the legs which could result

in a drop in blood pressure and

feelings of dizziness increases in older

adults. Increasing your cool down

time to 10 to 15 minutes can reduce

this risk.

Moving for Health Lesson Series Active Aging Don’t Lose It – Move It!


Resistance

As the body ages, lean body mass

(muscle mass) is lost each year. Once

in your mid-50s this decrease can be

as much as 1% a year. This loss of

lean body mass is called sarcopenia.

Resistance training is working the

muscles against a force. This force

can be a weight, an exercise band, or

your own body weight. Regular

resistance training can have the

following benefits in relation to

aging:

Increased muscle strength

and endurance.

Reduced risk of falls.

Improvement in overall

ability to move, or mobility.

Ability to perform normal,

daily activities more easily.

Ability to extend years of

living on your own without

assistance.

For safe resistance training:

• Focus on a well-balanced

routine of 8 to 10 exercises that work

each of the major muscle groups.

Resistance training should be done

at least two times a week. At least

48 hours of rest should be taken

between sessions.

Begin with at least one set of 10 to

15 repetitions.

Sessions should be no longer than

20 to 30 minutes.

In addition, daily activities such as

cleaning, gardening, and walking may

keep your muscles strong.

Balance and Flexibility

Balance and flexibility is very

important to maintain overall

function and to perform daily

activities.

When combined with activities that

build muscle strength, balance and

flexibility training can reduce the risk

of falling. Falling and the injuries that

can result from falls can force older

adults to be dependant on others for

their care and normal daily activities.

Other types of activities such as

endurance exercise and resistance

training can result in improvements in

balance and flexibility; however,

activities that focus specifically on

balance and flexibility can also help

you improve these areas and gain

benefits.

Balance exercises may include:

Standing with feet together.

Standing with feet apart.

Standing on one leg.

Standing with feet together and

raising onto your toes.

Walking on a straight line.

Walking heel-to-toe.

These activities can be made harder

by closing your eyes, but be sure you

have support, such as a sturdy chair,

within reach.

Aging and decreased use can cause

joints, and what is connected to them

(muscle, tendons, etc.), to become

tight. This can make movements such

as bending, reaching, and even

walking painful. Flexibility is defined

as the ability of joints to move

through their full range of motion. By

working to maintain flexibility

throughout aging, you can make

everyday movement easier and less

painful.

If you are new to physical activity,

flexibility training may be the best

place to start. Here are a

few tips:

Be sure the body is warmed up

before stretching.

Stretch each of the major muscle

groups.

Focus on static stretches, those in

which you slowly ease into the

movement and hold.

Hold each stretch for 10 to 30

seconds.

Perform each stretch at least

4 times.

Stretching should be

performed 2 to 3 days a week.

If it hurts, stop! Stretch only

to mild discomfort, not pain.

Sources:

• American College of Sports Medicine,

ACSM’s Guidelines for Exercise Testing and

Prescription, 6th ed., Baltimore: Lippincott Williams &

Wilkins, 2000.

• American College of Sports Medicine, ACSM Fit

Society Page, Fall 2001, available online at

www.acsm.org/pdf/fitsc401.pdf.

• Judge JO. Balance training to maintain mobility and

prevent disability. Am J Prev Med. 2003; 25(3Sii): 150-

156.

• Stewart KJ. Physical activity and aging. Ann NY Acad

Sci. 2005; 1055: 193-206.

• Cress ME, Buchner DM, Prohaska T, Rimmer J, Brown

M, Macera C, DiPietro L, Chodzko-Zajko W. Best

practices for physical activity programs and behavior

counseling in older adult populations. J Aging and

Physical Activity. 2005; 13:61-74.

• Heyward, Vivan H., Advanced Fitness Assessment &

Exercise Prescription, 3rd ed., Champaign: Human

Kinetics, 1998.

• U.S. Department of Health and Human Services,

Public Health Service, National Institutes of Health,

National Institute on Aging – Exercise: A Guide from

the National Institute on Aging (2001) pages 45-54,

available online at http://www.niapublications.org/

exercisebook/ExerciseGuideComplete.pdf

Prepared by:

Lori L. Rice, M.S., C.N.

Extension Associate for Health

University of Kentucky Cooperative Extension HEEL

Program

May 2006


F o o d & N u t r i t i o n

B read machines are a true

kitchen convenience.

They automatically mix the

ingredients, knead the

dough, allow the dough

to rise, and then bake the

loaf of bread — all in the

same unit. There are more

than 15 brands and over

50 models available for

sale. Basically, all bread

machines are the same: they

have a motor, bread pan,

kneading blade, and built-in

computer that controls the

essential operations. The recipe

ingredients are all added to a

nonstick canister, which becomes the

mixing bowl, baking pan, and oven.

Be sure to follow the manufacturer’s

instructions for adding and layering

ingredients. If you love the flavor and

aroma of freshly baked bread, but

don’t have the time to spend on the

art of bread baking, maybe a bread

machine is for you.

BREAD MACHINE BASICS

Bread machines are generally

available in three size capacities: 1

pound, 1½ pound, and 2 pound.

Some machines can produce all three

sizes by varying the amount of flour

in the recipe. A 1 pound loaf of bread

will feed an average family of one to

three people, so a larger family will

need a machine that produces a 1½-

to 2-pound loaf. The shape of the loaf

is not the traditional loaf. Once the

bread is freed from the bread pan,

the finished loaf will have a small

paddle-shaped indentation or hole in

the bottom. The shape may be a

vertically- or horizontally-oriented

square or cylindrical loaf.

Most bread machines have different

cycles for different kinds of dough.

They may include white bread, whole

grain, French, fruit/nut signal (which

allows the addition of fruit or nuts at

the appropriate time), and dough/

manual (which is designed for pizza

dough and shaped loaves to be

baked in the oven). Some bread

machines allow you to wake to the

smell of freshly baked bread. The

ingredients are simply placed in the

bread machine and a programmable

timer is set so a fresh loaf can be

ready for breakfast. If you wish to

make 100 percent whole-grain

breads, be sure to buy a heavy-duty

model. All bread machines can make

breads using a mixture of white and

whole-grain flours, but not all

machines can handle heavier dough.

Some whole-grain models can also

be used to make wheat- or gluten-

free breads for those who have

dietary restrictions. Once you decide

what features are right for you, check

to see what brands and models with

these features are available in your

area.

ADAPTING YOUR RECIPES TO A

BREAD MACHINE

There are commercial bread machine

mixes and cookbooks with specially

formulated recipes just for the bread

machine, but many of your family's

favorite bread recipes can be

made in a bread machine.

The following tips will assist

you in adapting those

recipes.

Always follow the

manufacturer's

instructions to determine

the proper order in which

to add the ingredients.

Never use more than the

maximum amount of flour

specified by the

manufacturer. You can

however, use 3 cups of flour in

1-, 1½- and 2-pound bread

machines when using the dough/

manual setting.

A basic yeast, liquid, and flour ratio

is 1½ teaspoons of active dry yeast

and ¾ cup plus 1 tablespoon of

liquid to 2 cups of flour OR 2¼

teaspoons active dry yeast and 1¼

cups of liquid to 3 cups of flour.

Use large eggs only. One large egg

is equal to ¼ cup of liquid. Egg

substitutes will work, too.

Always use active dry yeast in your

recipe (unless otherwise specified).

Check the expiration date on the

package to assure freshness. Reseal

the yeast tightly. Opened packages

should be stored in the refrigerator.

Always use bread flour as opposed

to all-purpose flour in your recipes.

The higher gluten content (amount

of protein) of bread flour allows the

dough to stretch and rise for a

better-developed loaf of bread.

Spoon the flour into a measuring

cup to avoid the formation of air

pockets. Use the flat edge of a knife

to level off the contents.

The liquid ingredient temperature

should never be higher than 80°F.

Getting the Most from Your Bread Machine


Carefully measure all ingredients.

All ingredients should be at room

temperature (68-85°F) unless

otherwise specified.

If your bread rises less than

expected or not at all, the yeast

may have been past its expiration

date; the liquid may have been too

hot and killed the yeast; the

ingredients may have been too

cold; or the yeast may not have

been added at all.

If your loaves of bread are wrinkled

on top or collapsed, try lowering

the water or liquid temperature

and/or reducing the amount of

liquid called for in the recipe by 2-

3 tablespoons. If the dough seems

too dry or the bread machine

appears to be laboring during the

kneading process, add additional

water, a tablespoon at a time,

during the first kneading until the

dough appears to be elastic and

smooth.

Flour will absorb excess moisture

during periods of high humidity, so

it may be necessary to lower the

water content when making bread.

Do not use absorbable ingredients,

like oats or coarsely ground whole

grains, when using the

programmable timer.

Homemade bread will not stay

fresh as long as store-bought

bread.

Anyone can become a master baker

with the help of a bread machine and

a good recipe. If you want to shape

your loaf, allow the dough to knead

and rise in the bread machine, then

shape it and bake in your kitchen

oven.

REFERENCES

Hensberger, B. (2000). The Bread Lovers Bread

Machine Cookbook. Boston, Massachusetts: Harvard

Common Press.

ConsumerSearch, Inc. (2010). Bread Machines: Full

Report. Retrieved on February 22, 2010 from http://

www.consumersearch.com/bread-machines/best-

bread-machines.

Shapter, J. (2010). The Ultimate Bread Machine

Cookbook. London, England: Lorenz Books.

Sandra Bastin, PhD, RD, LD, CCE

Extension Specialist for Food and Nutrition

December 2010

This month’s recipe...


S e a s o n a l

A well-

designed

outdoor living

room can be a

valuable addition

to any home.

With careful

design

consideration,

the living space

can be extended

to allow indoor

activities to take

place outdoors

during the

spring, summer

and fall. During

winter, an

outdoor space

can serve as an

attractive view

and offer

promises of fun and casual living for

the warmer months ahead. Before

electric fans and air conditioning,

families spent many hours socializing

on porches and in yards during the

warm weather months. Now people

are again discovering the joys of

outdoor living. Exterior living spaces,

such as patios, porches and decks,

are natural extensions to indoor

social areas. Gazebos are an

increasingly popular addition for

outdoor social activities. For most

efficient use, these areas should be

located next to and with easy access

to living rooms, family rooms and/or

dining rooms. Meditation gardens,

flower or butterfly gardens, bird baths

and birdhouses can be located away

from the busier outdoor social areas

to provide private views from the

inside sleeping and retreat areas.

Screened porches extend your living

space and provide a buffer and shade

to adjoining walls and windows. Trees

and outdoor ceiling fans furnish

added warm-weather comfort.

Sunrooms and enclosed all-weather

porches are other options to make

areas into all-season rooms.

Consider your many alternatives

when planning outdoor living. Take

full advantage of the site while

accommodating family needs. First,

evaluate the types of activities you

desire, such as outdoor dining,

cooking, entertaining, sunning,

hobbies and children's games. What

is necessary for each specific activity?

Consider the space needed, sun and

shade requirements, location in

relation to other indoor and outdoor

areas, and the time of day and year

the activity is most likely to occur.

Notice, too, whether there are views

you want to hide or screen from view.

The size of deck and patio spaces is

often too small for the expected

activities. For example, a minimum of

12 x 12 feet is needed for eight

people to dine in an outdoor patio. A

patio area 20 to 25 feet across

provides even more space for

circulation and

various activities.

Environmental

conditions play

an important

part in

determining the

location and

design

treatment. Note

how much shade

or sun an

outdoor area

receives over a

period of time

and the location

of this pattern at

varying times of

the year and day.

Then compare

this to the

intended activities to determine the

amount of sun and shade you need.

For example, in Kentucky dining

outside can be very comfortable as

early as April and as late as October.

However, you will need shade during

the hot summer months. Either a

natural or architectural overhead

element can satisfy the varying

shading requirements.

Summer breezes also play an

important role. The proper location of

shade combined with cooling

summer breezes makes the difference

in whether you enjoy an open-air

living area during the hot summer

months or retreat into an indoor air-

conditioned environment.

The location of indoor rooms plays a

major role in locating an outside

living area. This outdoor room should

have easy access to an indoor living

area and should ideally be considered

a physical extension of the indoor

room. If there is no direct access from

an indoor living room, consider

converting a window into a door. The

Planning Space for Outdoor Living


addition of sliding glass or French

doors provides both visual and

physical access to the outdoors.

Options Available. . .

Exterior living spaces, such as patios,

porches and decks, are natural

extensions to indoor social areas.

Gazebos are an increasingly popular

addition for outdoor social activities.

For most efficient use, they should be

located next to and with easy access

to living rooms, family rooms and/or

dining rooms. Meditation gardens,

flower or butterfly gardens, bird baths

and birdhouses can be located away

from the busier outdoor social areas

to provide more private views from

the sleeping and retreat areas inside

the home.

Screened porches effectively extend

your living space and provide a buffer

and shade to adjoining walls and

windows. Trees, as well as outdoor

ceiling fans, can provide added

comfort during warm weather.

Sunrooms and enclosed all-weather

porches are other options that make

areas into all-season rooms.

Options for outdoor spaces include

decks, patios and gazebos. Decks are

one of the most popular outdoor

living areas since they can be built

level with the floor of the adjoining

indoor space. When located directly

off a kitchen or dining room, a deck

provides an area for outdoor

entertaining and a place for the

barbecue. Decks can be any size, are

easy to get to and, since they are

above ground level, water naturally

drains from them.

If you have the yard space and see an

open air living space as a retreat from

household activities, consider a

gazebo. Gazebos originated in

Victorian England as freestanding

buildings in a formal garden. They

offered a place to rest and view the

surrounding scenery. Although many

people still think of gazebos as

elegant little eight-sided structures

with ornate latticework, the term

today is used to describe any

freestanding backyard structure that

provides a sheltered place outdoors.

It actually performs the same function

as the screened porch of forty-fifty

years ago.

The simplest and least expensive

option is a patio that is built on-

grade. Floors can be brick, stone or

poured concrete and landscaping

features can include planting beds

and retaining walls. Shapes and sizes

are limited only by your imagination

and space available. A patio can be

designed into the overall landscaping

and gardening plan to enhance the

backyard beauty.

Planning the Space . . .

Outdoor rooms have the same basic

elements as indoor spaces: walls,

ceilings and floors. Although few

people would consider an indoor

living room successful if it contained

only a floor and an occasional chair,

design development in an outdoor

space is often that limited. Walls and

ceilings serve to create privacy, define

space, control sun, shade and wind,

frame views and give human scale to

outdoor spaces. Walls and ceiling can

be composed of plant materials,

wood or masonry. Pergolas, trellises,

fences and walls are all architectural

elements that can define walls and

ceilings. A combination of both plant

and natural materials can define the

outdoor space as well as provide a

link and transition between the

outdoor and indoor living areas.

Live with a space for a while before

deciding what you will do. Although

the obvious purpose of gardens and

landscaping is aesthetic, a yard also

serves as an outdoor living room. It

must function for you.

Storage…

Storage is important for both

entertaining supplies and the tools

and implements for yard

maintenance. While most people

never buy everything that's on the

market, what they do buy usually

takes up more storage space than is

available. Practical storage areas

make an excellent outdoor

remodeling project.

The most common place to keep yard

tools is a freestanding shed. Many are

prefabricated for easy assembly and

can be placed directly on the ground

or on a cement slab or pad of dry-laid

bricks. They are not terribly attractive,

however, and will need occasional

maintenance.

More attractive and functional

storage can be integrated into a deck

or patio area. A raised deck provides

some shelter from the weather and is

a good location for keeping tools

under cover. Hanging rakes, hoes and

other long-handled tools from either

the back wall or brackets mounted on

the support posts is a good way to

keep them neat and ready to use. On

the deck itself, consider an enclosed

bench with a lid or shelving. Enclosed

storage areas can be built into privacy

walls and around the cooking areas.

References:

■ Deck and Patio Upgrades. Monsanto Company. The

Solaris Group, San Ramon, CA 94583. 1991.

■ Patios and Decks. Lane Publishing Company, Menlo

Park, CA 94025, 1988.

■ Garden, Deck & Landscape, Winter 2001, Vol.5,

Issue 4. Better Homes and Gardens, Publishing.

Group of Meredith Corp., 1716 Locust St., Des Moines,

Iowa.

■ Complete Patio Book, Sunset Books, Inc., Menlo

Park, CA. 1998.

_______________________________________________

Linda Adler, M.A.

Extension Specialist for Home Furnishings

Outdoor Living FS1.wpd

1.2002


H e a lt h y R e l at i o n s h i p s

Enhancing Mental Health through

Life Story

A life story is an account of the series

of events that make up our life and

describe who we are. The story of our

life is important because it helps

illustrate where we have been, how

we got there, where we are now, and

even where and what we will be

doing in the future. Documenting our

life story encourages us to

constructively think about and

examine both positive and negative

personal experiences, the meaning

and emotions we attach to our

experiences, and the lessons we have

learned over time. This process can

improve well-being, prevent late-life

despair, and also help us plan for the

future.

Health history, a component of life

story, is an account of our personal

and family medical story including

information about existing diseases,

previous health problems, injuries,

medications, surgical procedures, and

physical/mental conditions that run in

our family. Health history is important

because it helps us, those we care

about, and our health care providers

to better understand our medical

concerns and conditions. Because

mental health is shaped by

experiences, including biological and

genetic factors, the knowledge

gained from life story, including

health history, nourishes personal

characteristics, defines identity,

creates community, bonds and

relationships, and helps future

generations understand their genetic

risk factors.

Life story promotes mental health in

several ways.

"Me time." A life story is

personal and meaningful, and the

process of writing it uses our brain

and challenges our memory and

creativity. It can also provide a

sense of purpose and importance.

Reflection. Writing and sharing

our life story forces us to think

about both the good and the bad

times in our life. It provides us with

opportunities to examine the

underlying meaning we have

attached to specific events and

experiences. We can recognize

patterns among our emotions,

choices, and behaviors when we

identify and reflect upon events

and experiences that bring us down

as well as those that bring us joy.

Sometimes reflecting on the past

can be difficult; however, coming to

terms and growing from our life

story can promote mental health.

Reflection can also encourage us to

think about the future in regard to

upcoming plans, decisions, dreams,

and aspirations.

Awareness. By examining our life

story, we may discover patterns

among events and experiences that

appeal to our senses—sight, smell,

sound, taste, and touch. For

example, does the smell of a baking

apple pie remind you of a happy

family tradition? Does a certain

song lift your mood?

Problem solving and stress

management. A written

document of life experiences allows

us to track the ways in which we

handled past situations. An

examination of what we did well or

not so well can help us resolve

issues and stress more effectively

and be a better problem-solver in

the future.

Supportive relationships.

Supportive relationships are the

foundation of emotional health.

Sharing our experiences, the

meaning behind them, and why

those experiences are important

brings new insights and inspiration

Enhancing Mental Health through Life Story Amy Hosier Family Sciences; Brian Downer, Faika Zanjani, and John Watkins, Graduate Center for Gerontology

Mental health refers to overall emotional well-being, including how we think, feel, and act as we cope

with life. People who are emotionally healthy are better able to cope with life's challenges, build strong

relationships, and lead productive, fulfilling lives. Mental health affects more than just emotions. It can

also affect physical health, sleep, appetite, concentration, and recovery from illness and disease. Like

physical health, mental health is important at every stage of life, from childhood and adolescence

through adulthood. Unfortunately, too many people take their mental health for granted, focusing on it

only when they sense problems. Devoting time to promote our mental health will make it stronger and

healthier. Documenting and sharing life story is one way to promote emotional health.

Good mental health helps us

look at life's good and bad

times through a constructive

lens so that we can use our

focus, flexibility, and creativity

to solve problems.


to a

relationship.

Sharing our life

story provides

friends and

family with an

opportunity to

better

understand and

relate to us.

Social trust and

bonds are

strengthened

when we share

personal

information

about needs,

fears, and

desires. Future

generations can also benefit by

better understanding their genetic

risk factors. Strong personal

relationships can also decrease

feelings of loneliness, hopelessness,

and depression as well as improve

overall self-esteem.

Communication. Life stories help

us share the good and the bad

parts of life and how these events

and experiences affect us. Sharing

helps others better understand who

we are and what is meaningful to

us, including future plans and

decisions.

Mental Health and Well-Being

In order to maintain and strengthen

mental health, it is important to pay

attention to our own needs and

feelings. It is important to not to let

stress and negative emotions take

over our lives. When we take care of

our mental health, we are better

prepared to deal with challenges

when they arise. People who are

mentally healthy can better

experience:

Fun and laughter, and overall

happiness and satisfaction with life

Enjoyment in living—having a

sense of purpose

Stress management

Resiliency (being strong) when

dealing with hardship and difficulty

Balance of positive and negative

personal perceptions

Self-confidence and high self-

esteem

New experiences

Adapting to change

Emotions, by recognizing and

expressing them appropriately

Gratifying relationships

Balance in life (work, play, rest,

activity)

People who are mentally healthy can

and do go through rough periods.

Disappointments, loss, change,

hardships, genetic factors, and

negative experiences happen, and

they can cause stress, anxiety, and

sadness. We should seek professional

help if we still do not feel better after

making efforts to improve our mental

state. Input from a knowledgeable

professional can motivate us to do

things for ourselves that we are

challenged to do on our own.

Lingering behaviors that require

immediate attention include:

Inability to sleep or sleeping too

much

Eating too much or too little

Feeling down,

hopeless,

helpless, nervous,

or worried most

of the time

Concentration

problems that are

interfering with

your work or

home life

Using nicotine,

food, drugs, or

alcohol to cope

with difficult

emotions

Experiencing

negative or self-

destructive

thoughts or fears

that you can't control

Unexpected personality or mood

shifts

Thoughts of death or suicide

Conclusion

No matter what has shaped our

mental health, it is never too late to

make changes that will improve

mental well-being. The process of

creating a life story promotes mental

health because it empowers us to

constructively examine our lives and

the way in which we are living it. It

helps us get to the heart of who we

are and what is important. It provides

us with lessons regarding life's

challenges, reminds us to embrace

the good times, and promotes

planning for the future. The sharing

of life story also promotes supportive

relationships, a foundation for

emotional health.

Documenting life story encourages

mental health because it helps us

recognize meaning and purpose

through the examination of life's

highs and lows.

(continued on next page)


Ronda Rex Campbell County Extension Agent for

Family and Consumer Sciences

Kate Vaught Thompson Campbell County Extension Agent for

Family and Consumer Sciences

The Cooperative Extension Service prohibits discrimination in its programs and employment on the basis of race, color, age, sex, religion, disability or national origin. To file a complaint of discrimination, contact Tim West, UK College of Agriculture, 859-257-3879; Terry Allen or Martha Alexander, UK Office of Institutional Equity and Equal Opportunity, 859-257-8927; or the USDA, Director Office of Civil Rights, Room 326-W Whitten Bldg., 14th & Independence Ave. SW, Washington, DC 20250-9410, 202-720-5964.

Dietetic Intern

makes difference

at Extension

Shelly Beck created a Winter

food choices display for the

Supplemental Nutrition

Assistance Program Office as

part of her Internship work at

the Campbell County

Extension Office.

Resources

Kentucky Cabinet for Health and

Family Services

100 Fair Oaks Lane 4E-D

Frankfort, KY 40621-0001

(502) 564-4456

http://dbhdid.ky.gov/dbh/

default.asp

Memory Banking. Contact your

local Extension Agent for more

information about this life story

program. Memory Banking is a 4-

week program designed to increase

participant's knowledge and skills to

collect, document, and maintain life

stories and health histories. The

program is valuable for promoting

an active brain, quality relationships,

mental healthiness, and legacy

building.

Mental Health America of

Kentucky

120 Sears Avenue, Suite 213

Louisville, KY 40207-5072

Telephone: 1-888-705-0463

www.mhaky.org/

National Affiance on Mental

Illness (NAMI)-Kentucky

c/o Somerset Community College

808 Monticello Street

Somerset, Kentucky 42501

(606) 451-6935 or (606) 451-6936;

toll free: 1-800-257-5081

www.nami.org/MSTemplate cfm?

micrositelD=157

References

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of reminiscence in the aged. Psychiatry, 26(1), 65-76.

Chao, S. Y., Liu, H.Y., Wu, C.Y., Jin S.F., Chu, T.L.,

Huang,- T.S., & Clark, M.J. (2006). The effects of

group reminiscence therapy on depression, self

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Chiang, K., Lu, R., Chu, H., Chang, Y., & Chou, K.

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H e a lt h y R e l at i o n s h i p s

Enhancing Mental Health through Life Story (continued from page 17)

http://dbhdid.ky.gov/dbh/default.asp

http://dbhdid.ky.gov/dbh/default.asp

http://www.mhaky.org/

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