9 THE “SWEET SIDE” OF HEALTHY FROM YOUR REGISTERED DIETITIAN, SARAH SCHLICHTER, MPH, RDN While we still find ourselves in unpredictable times, we hope you and your loved ones are experiencing good health. This quarter’s article will focus on health, and how doing “less” and resting can translate to “more” later. If this last year and a half has taught us anything, it is that we can’t take health for granted, and the healthy behaviors we instill now will impact us down the road. Now that the sweetpotato harvest is behind us, it’s time for our farmers to rest! While the idea of rest during the holiday season may seem foreign, taking some time to “do less” and relaxing now can actually help you achieve more in the new year. Are you curious yet? Keep reading! Farming is undoubtedly a time- intensive, physically intensive job, and due to schedule constraints, many farmers may not be able to eat consistent meals or snacks when out in the fields. Thismay lead to undereating and low energy, and/or overeating later on in the day. Staying hydrated is another challenge while out in the heat. And of course, getting started extra early before the temps get too hot makes for long days where sleep may be cut short. Furthermore, little things “crop up” (see what I did there?) and plans change, and farmers need to adapt to unpredictable situations, such as the weather, animals, and other variables that come into play, such as a global pandemic. All of thisalso takesamental toll on the body. Mental health is a strong part of overall health and many of these things command mental attention and focus, which leaves less mental energy for other things. Therefore, taking an intentional break and giving your mind time to reset is essential. Take the time to rest, nourish your body and spend time with friends and family to support your physical, mental, and emotional health. Quality sleep is essential for the body and can help you recover from hard days out in the fields. Sufficient sleep is also vital for brain function, memory, concentration, hormonal health, exercise, mood, and well-being. Use this time to try a new recipe (we have several creative sweetpotato recipes to choose from so you can enjoy your crop!), and practice establishing new healthy habits before the new year. Some benefits of intentional rest and relaxation include: - Improved mood - Reduced stress and anxiety - Decreased blood pressure - Improved immune health - Improved cardiovascular measures - Improved sleep - More consistent hunger/fullness cues While the body is equipped to handle short term periods of stress, longer, chronic stress can be detrimental to your health. This is because chronic stress leads to inflammation, altered hormones, poor sleep, poor immunity, and more. A 2008 study published in Primary Care explains how stress affects the endocrine, gastrointestinal, immune, and cardiovascular systems. The whole body is affected one way or another. During your time of rest, sometimes think about not just New Year’s resolutions that tend to be temporary, but lifestyle changes that you can keep throughout the year and beyond. Here are some questions to consider: • What’s something you want to be doing every day that you’re not doing now? • Are you getting 7+ hours of sleep a night? If not, what would it take to do so? • Are you seeing your doctor regularly? Regular check-ups are important for preventative health! • Are you eating 3-5+ servings of fruits/vegetables a day? • Are you sitting all day? How can you break up long periods of sitting? • What form of movement do you actually enjoy? • Do you drink excessive caffeine or alcohol? Are there substitutes that you can incorporate? • Do you rely mostly on processed foods? Are there more natural alternatives you can incorporate? • Can you pack a lunch during the week rather than eat out? • Do you carry a water bottle with you to remind you to drink enough during the day? • Are you getting enough protein throughout the day? A minimum of 1 gram per kg of body weight is a good place to start (To find your weight in kg, simply divide your weight in lbs. by 2.2). Bottom line: Take this time to give your body the rest it deserves, so you can step into the new year feeling motivated, energized and ready to conquer anything! What Happens When We Do Too Much: The Power of Rest
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