Everyone is always told they should eat healthy, but how many people actually do it? National Nutrition Month ends today, but eating right is something we should always try to be more aware of what we eat and how it can impact our health. This can be harder when COVID-19 has forced us to stay in our homes for the foreseeable future, and yet, it’s more important than ever. 

According to the Centers for Disease Control and Prevention, just one in 10 children and adults eats the recommended daily amount of vegetables. The number of people not getting enough fruit in their diet isn’t much better, with only one in seven adults and four in ten children eating enough. 

Each meal should include a grain, protein, fruit, dairy, vegetables and oil. This can be more difficult to achieve currently, perhaps because of concerns about who has touched produce or being unable to go to the grocery store as often as before the pandemic. For now, you can buy frozen or canned produce. It lasts longer than fresh produce. 

Eating healthy will not be as beneficial if you eat too much, though. Practicing portion control is a key step in ensuring that you are getting the amount of each nutrient that you need. Being stuck in the house can lead to eating because you’re bored, but be mindful of how much you’re snacking and eating when you’re not actually hungry.

Eating healthy can take some planning ahead. It all starts at the grocery store. Make a list of healthy foods before you go shopping, so you’re less likely to impulsively throw those cookies or ice cream in the shopping cart. Try planning your meals for the week in advance, so you are less likely to eat unhealthy snacks and meals because you’re hungry. Planning ahead can ensure that you buy enough food to last for a week or more, helping you avoid unnecessary trips to the store and risking illness. Having a planned menu could also help create a sense of stability and routine in a time when everyone’s daily routines have been disrupted.

With restaurants only offering takeout or delivery, it is easier than ever to be mindful of what you’re ordering, because you have to order ahead of time and cannot impulsively add food you don’t really want. Many restaurant meals can be made yourself at home, with a healthier recipe and smaller portions. It’s hard to make eating healthy a habit if you dread eating the dishes you are creating. Learning how to cook new meals and experimenting with new flavors can make eating healthy seem more fun. 

In order to know if you are eating healthy or not, you must learn how to correctly read nutrition labels. You should begin by reading the serving size and total calories per serving. Next, you should read the percent daily values. These are normally based on a 2,000-calorie-a-day diet. You should eat foods low in added sugar, sodium and saturated fat. Aim for a high percentage of vitamins, minerals and fiber.

An often-overlooked part of nutrition is staying hydrated. While drinking a lot of water is always important, it’s also a way to reduce your COVID-19 risk and also something you should do if you get sick.

The daily recommended amount to drink varies by age, gender and whether or not you are pregnant or breastfeeding. While drinking water by itself is a great way to stay hydrated, there is also water from foods and drinks that counts towards your daily recommended amount. 

We should be eating healthy every month, not just during National Nutrition Month, but it is a great reminder of the importance of making good choices about what goes in our bodies. If you need more help figuring out how to get the right amount of nutrients, try seeing a registered dietitian nutritionist. Taking care of yourself can make social distancing a little more bearable. It is important to take care of yourself both physically and mentally during these times. 

​Yes, we know people have a lot on their minds with the COVID-19 pandemic ramping up in West Virginia. But we still need to take care of our health. In fact, right now, it's more important than ever. Keeping your immune system boosted is a key way to avoid COVID-19, along with washing hands, covering coughs and sneezes, getting plenty of sleep and pretty much staying indoors and socially distanced from others.
 
That's why we're noting that today is American Diabetes Association Diabetes Alert Day.  The fourth Tuesday of every March is dedicated to raising awareness and assessing your risk of developing the disease.

About 30.3 million Americans are affected by the disease. That's almost 10% of the U.S. population. Of those who are afflicted, around one in four are unaware they even have it. Long-term health problems that can come from untreated diabetes include heart disease and stroke, permanent nerve damage, kidney disease, poor blood flow and many other issues. 

There are two types of diabetes, named type 1 and type 2. 

Type 1 diabetes is when your body fails to produce any insulin. The immune system attacks and destroys cells in the pancreas that would normally make it. It is mostly diagnosed in children and young adults. Around 5% of people living with diabetes have type 1. While the exact causes of this version of the disease have yet to be uncovered, researchers believe it is linked to genetics and environmental factors.

Type 2 diabetes is the most common form of the disease. It is characterized by the body’s poor production and usage of insulin. Adults ages 45 and older are most likely to develop it. Symptoms of type 2 diabetes can include increased thirst and hunger, tiredness, blurred vision, numbness in the feet or hands, poor healing and sudden weight loss.

It is important to be aware of the disease because symptoms often develop slowly. Many people either have no symptoms or do not notice at all. Ways to prevent type 2 diabetes will be discussed further down.

Unfortunately, many people are unaware of the condition known as prediabetes. Prediabetes is characterized as having blood glucose levels higher than normal, but not high enough to classify as diabetes. 84 million Americans are considered to have prediabetes. The best ways to avoid this stage of heightened risk are to lose weight, stay active and eat a well-rounded diet.

There are multiple factors that can increase your risk of getting type 2 diabetes. Being overweight or not physically active opens the doorway to other health problems along with diabetes. Having or developing high blood pressure can also add to your chances. If you are clinically diagnosed as being prediabetic, it is very important to make diet and exercise changes.  Family history is one of the strongest influencers that cannot be avoided, but you can compensate for it by taking proper preventative steps. 

So how can you prevent type 2 diabetes? 

Eat mainly healthy foods. Not only are they lower in calories, but they are also rich in macro and micro-nutrients. It is okay to treat yourself occasionally. Try and stay away from foods high in fat and drink water instead of sweetened beverages.

Exercise more. Aim for around 30 minutes of physical activity five days out of the week. If you have not exercised in a while or are new to it, start small and gradually build up to consistent activity. Discuss with your healthcare provider which activities are best for you.

Lose weight and keep it off. If you are overweight, losing five to seven percent of your body weight can prevent or significantly delay development of diabetes. Weight loss will simultaneously make exercise easier as your body able to move more.

Make a difference this Diabetes Alert Day. Know your risk and attempt to reduce it. You can take control of your health and keep diabetes out of your life. Inform friends and family too! Take steps to keep everyone around happy and healthy.

If you are concerned for yourself or a loved one, do not hesitate to take the Diabetes Risk Test or talk to a healthcare provider.

Looking for a home project as you remain sequestered during the COVID-19 pandemic? Celebrate National Poison Prevention Week, which ends on Saturday, by poison-proofing your home.

Established by Congress in 1961, National Poison Prevention Week’s is to raise awareness, reduce unintentional poisonings and promote poison prevention.

Poison substances can range from clearly-labeled containers to everyday household items. The Centers for Disease Control and Prevention estimates that more than 300 babies, children and  young adults up to the age of 19 are treated in an emergency department every day due to being poisoned. 

But creating a safe environment is not just to protect children. You may think that most of your hazardous products are tucked away, but the truth is that potential poisons can be found almost anywhere. 

Here are some of the most common sources of poisoning, and what you can do about them.

Cleaners kept under the kitchen sink can be especially dangerous for children. Products stored in spray bottles poison more kids than any other source of containment. Part of the appeal are the flashy, bright colors of the nozzles. If a child (or anyone) gets a cleaning product in the eyes, the best thing to do is gently rinse them for 15 minutes. While an obvious prevention method for parents may be to store them out of reach, it is equally important to be sure that the nozzle is switched to the “off” position.

Laundry “pods” are a new way people are washing clothes. These products are also often found in low cabinets or on the floor, where kids have access to them. The biggest concern is that these convenient little packages look like candy to kids. If they are swallowed, serious effects can occur quickly. Symptoms of this poisoning can include vomiting, severe breathing trouble and burns to the esophagus. Many pod containers now come with locking lids. Like spray bottles, be sure to keep them out of reach and properly seal them.

Typical cold medicines and pain relievers also have the possibility to create deadly situations in large or unmonitored doses. Acetaminophen and ibuprofen are completely safe in controlled amounts, so properly measuring amounts is important. Overdoses with both of these drugs can result in severe liver damage and stomach bleeding. For you and your children, be sure to closely follow instructions on the labels. Refrain from taking more than one type of medicine when you are sick. Accidental overdose is more likely to occur if each product contains these types of drugs.

There is a reason carbon monoxide is called the invisible killer. It is a colorless and odorless gas that is produced when typical sources of fuel are burned. Gasoline, kerosene, wood, propane and natural gas all give off carbon monoxide. The brain and heart suffer quickly when exposed to this element. Unconsciousness and death can occur if its presence goes undetected. 

Regularly inspect any appliances in your house that burn traditional fuel. These include but are not limited to stoves, space heaters, wood-burners and furnaces. Never use gasoline-powered tools and generators indoors. Do not leave a car running in an attached garage. In the winter months, be sure to shovel snow that could obstruct vents and pipes that exit your house. Most importantly, install carbon monoxide detectors near every sleeping area in the home.

Be aware that some of the most dangerous substances in our lives can hide in plain sight. Take the necessary steps to keep both you and your children safe. If you come home to someone who is unconscious or not breathing, call 911 immediately. American Association of Poison Control Centers also recommends that everyone save their contact number in case of a suspected poisoning. The 24/7 line is (800) 222-1222.

By now, you know to cover your coughs and sneezes, stay home from work if you are sick and to wash your hands thoroughly and often. 

You should do that for at least 20 seconds, long enough to sing the chorus to “Take Me Home, Country Roads.” Of course, you can choose whatever song works for you. If you do, it really is an effective way to keep scrubbing for the amount of time it takes to get the germs off your hands.

But the scenario has changed drastically in the past few days. The World Health Organization (WHO) has declared the situation a pandemic. West Virginia University has announced plans to extend Spring Break and then hold online classes indefinitely. On Friday, Gov. Jim Justice announced that public schools in the state will be closed indefinitely. 

On a national level, the NBA announced plans to suspend the basketball season and the NCAA followed suit by canceling March Madness. 
 
And America’s favorite actor, Tom Hanks, announced that he and his wife have been diagnosed with COVID-19 in Australia, and then England's favorite actor, Idris Elba, followed suit.
Even though West Virginia still has no reported cases of the illness, also known as coronavirus, it’s clearly time to discuss this new phase and how to proceed from here. 

At Monongalia County Health Department, we’re telling people to use a commonsense approach when it comes to attending public activities and interacting with people.

But it’s also a good idea to be mindful of some key points. Such as social distancing.
 
Social distancing, of course, is the practice of keeping yourself away from others in various contexts.

Dr. Lee B. Smith, MCHD’s executive director and the county health officer, is recommending social distancing when it comes to two people interacting when one of them is sick. If both are wearing a mask and standing 6 feet apart, they can interact for 10 minutes without having any more chance of contracting COVID-19 than when talking to someone who is well.

There are scenarios to which social distancing could be applied. For instance, we know elderly individuals have a higher chance of experiencing complications, and even death, with COVID-19. At the same time, children, especially those ages 9 and under, have not been getting COVID. But there is fear that they could be silent carriers. So that is something to think about when planning family visits or babysitting duties.

It also can be as simple as not using a handshake as a greeting. Elbow bumps and foot taps have worked as substitutions for some. 

I personally made the decision to cut back on some activities. At first, I wondered if I was being premature. I also was primarily thinking of avoiding getting a case of COVID-19 myself.

But thanks to a Facebook post by West Virginia author Denise Giardina, I realize there is another way to look at it: I’m willing to do my part to help protect other people.

“Whether it is washing hands or avoiding handshakes or the more rigorous act of self-quarantine, what is being asked is that the vast majority of people come together united in order to protect the most vulnerable among us, who are indeed at risk,” Giardina wrote.
“The majority are being asked to self-sacrifice for the sake of others. What a tribute to humanity when this happens.”

Of course, this is a fast-changing situation. One way to keep up is to follow MCHD’s COVID-19 web page: monchd.org/covid-19.html. One page connects you to the COVID-19 pages of WVU, the West Virginia Department of Health and Human Resources, Centers for Disease Control and Prevention and the World Health Organization, as well as updates as they come in. You can also follow MCHD’s social media: Facebook and Twitter @wvmchd and Instagram at wvmchd.

Getting enough sleep can ensure that you always wake up on the right side of the bed.

It also helps to keep you immune system strong, which is important as the seasonal flu season winds down and as the states that border West Virginia have all reported cases of COVID-19, or coronavirus.

It's a timely message made more so by the fact that it's National Sleep Awareness Week, as designated by the National Sleep Foundation.

For many people, hitting the hay is something you can only do after everything else in the day is done. The truth is that sleep is a vital part of human activity. We spend about one-third of our lives asleep. Without enough of it you can suffer from mental and physical exhaustion, mood swings and a weaker immune system. People who consistently lack proper sleep have also been found to be at a higher risk of developing cancer. 

One of the most effective ways to improve your sleep is to make it into a schedule. Try to go to bed and wake up at the same times every day. Your body will naturally react by regulating its circadian rhythm, which is the brain’s natural on and off cycle. As you adapt to this change you will be able to “feel” when it’s time for some shut eye. A consistent sleep schedule is a crucial step towards waking up feeling like you are ready to take on the day.

Limiting exposure to technology is another way to improve sleep but it’s often the most neglected step. The blue light that is emitted from cell phone and computer screens inhibits melatonin production. Melatonin is the hormone that controls your body’s sleep and wake cycle. Without a sufficient level of this, you can be left feeling restless or alert. 

Checking emails and social media involve a high level of cognitive energy. The more engaged your brain is with tasks the harder it will be to fall asleep. Try to cut off your screen time at least 30 minutes before going to bed. If possible, set your phone farther away in the bedroom rather than on your nightstand. Vibrations and other notification sounds can disturb you during deep sleep. Interrupting your body in this stage of rest can greatly affect the amount of quality sleep hours you get. 

So how many hours of sleep do you really need? Well there are a few factors that change the numbers. Age is one of them. Teenagers up to age 17 and younger children require the most sleep. The National Sleep Foundation recommends that school age children (6-13) get about 9-11 hours, and teenagers (14-17) get around 8-10. Adults ages 18 and beyond should aim for a consistent 7-9 hours of shut-eye. 

Level of physical activity also influences sleep. Those who exercise multiple times per week should aim for about an hour more sleep than typical recommendations. Consistently hitting those numbers is also very important. Regularly obtaining quality sleep time aids in exercise recovery, improved metabolism and immune health.

When I was in high school I struggled with proper sleep. As a school athlete year-round, rest was something my body really needed but did not always get. I would go to bed whenever I was done playing on my phone or when I finally finished homework that could have been done hours before. Rarely did I get in the ballpark of 7-9 hours. It wouldn’t be until after I graduated and went on to college that I finally started focusing on sleep. Here are some of the practices that work best for me and how they have changed my daily experiences:

• As mentioned earlier, make sleep a routine. I go to bed at 11:00pm and wake up at 7:00am. I have done this for a few years now, and I wake up without an alarm clock because my rhythm is solidified.
• Keep your bedroom comfortable. I prefer the temperature to be around 68 degrees or cooler. Don’t cheap out on bedding. After all, one-third of your life will be spent in bed! Comfort definitely helps me fall and stay asleep.
• Drink a little bit of water before going to bed. Waking up at 3am with cotton mouth is not a pleasant experience.
• Cut off technology use about 30 minutes before bed. This allows my mind to settle down and it makes sleep come easy.
• Manage your time. I look for good stopping points on my work that I can pick up on the next day.

My bedtime practices have significantly changed my daily mood and how I feel overall. Sleep should not just be thought of as the last part of the day. It is part of your daily obligations. Try gradually incorporating these steps and other methods that the National Sleep Foundation recommends into your life. You may be surprised how much of a difference it makes.