May 1: National Black Barber Shop Appreciation Day
Black men have a special relationship with their barber and the culture that takes place inside. Black barbers are an important voice in the lives of their patrons. They create a safe environment where black men are free to share life together without worry. This is why the barber and his shop make a great place to share important health information with a population of men who often suffer disproportionate health consequences compared to their white counterparts. If you know a black barber thank them for their unique position of leadership in their community.
May 3: Take Care of Your Mind
Mental health includes emotional, psychological, and social well-being. Out mental fitness addresses how we think, act, make choices, and relate to others; it is essential to your quality of life. Self-care being the buzz word; it is important to keep your mind healthy in order to maintain your mental health. It is important to get regular exercise; 30 minutes of walking each day is a great start. Eat healthy, regular meals and stay hydrated; a balanced diet based on MyPlate, lots of water, and limited caffeine. Make sleep a priority; stick to a bedtime routine, reduce light exposure, and get off that telephone/device. Try a new relaxing activity; explore yoga, or other types of wellness programs in your area, or consider journaling. Set goals and priorities each day; for those of you that like a list, make one and check items off. Practice gratitude; remind yourself daily of things in your life that offer renewal and give you peace. Focus on the positive always. And finally, stay connected with friends and family; they are often the best medicine for clearing or improving your mindset.
May 5: Cinco de Mayo
Did you know Cinco de Mayo is not Mexican Independence Day? That’s right! Cinco de Mayo is NOT Mexico’s celebration on their independence. So what is it? Cinco de Mayo is the celebration of a really important victory for the Mexican people during the Battle of Puebla where they won against the French. Mexico’s Independence Day is celebrated on September 16 (1810) and their independence, from Spain, had been declared more than 50 years prior to the Battle of Puebla (1862)
To celebrate Cinco de Mayo enjoy some tacos and mole poblano! Dance to some mariachi music and try to learn a Mexican folk dance.
May 7: World Laughter Day
Laughter is the best medicine. We’ve all heard this said, and based simply on emotion many of us can “feel” how this might be the case. As a blanket statement applied to any illness or ailment, it is too broad, but there is some truth to it. Laughter is known to help with stress. We know stress can be a precursor to illness; it can also make illness worse. So, take time to laugh. Find time to participate in and enjoy the things you know bring on the giggles.
May 9: Sleep Well – Sleep Journal
Developing good sleep habits is really about what you do when you are awake. Consider starting a journal where you can dump all your worries, concerns, overly excited thoughts, or anxiety before you go to sleep. You can also use this journal if you wake up in the middle of the night and just can’t go back to sleep. In addition, writing down some information each day about how you slept and what you did to prepare for bed may help shed light on what is most helpful for you. Some things you may want to record: sleep aids have taken; what you had for dinner or to drink from dinner until bed; mediations or exercises; music listened to; etc. Next to these write if they seemed to help or caused more distraction.
May 11: Make a Book
Making a book with your kids, family, friends, or partner can be a fun way to spend an evening. You can approach this in a number of ways.
- Help your kids write and illustrate a story
- Pick a list of questions that all participants can answer and write them in a book – you can include pictures or drawings too
- Make a Love Letter book to exchange love letters throughout the year with your partner
- Make a photo album or scrap book
The possibilities are endless and it can be done with limited supplies and expense.
May 13: Well Water Testing
Having your well water tested regularly is important for your family’s health. To learn more about testing your water, and for council on what tests to run, contact your local UGA Extension office.
May 15: Colorful Quesadillas
This super simple version of quesadillas that are super easy for kids to make with you. The best part? It is a good way to get a generous serving of veggies on their plates! Check it out here on FoodTalk.org
May 17: Healthy People 2030 Women’s Health Goals
Women, just like men, have unique health concerns. The Healthy People 2030 goal for women is to promote health and well-being. Why is women’s health so important? There are many reasons, but a big one is women experience pregnancy, birth, and breastfeeding. All of these involve other people whose health is directly affected by the health of the women who carry them in their wombs. To learn more about objectives and data around women’s health in the U.S. check out Healthy People 2030.
May 19: Curry Stuffed Bell Peppers
This unique twist on a classic, from the American Heart Association, will be sure to bring some interest to the dinner table tonight. Check it out here.
May 21: Eat more Fruit and Veggies Day
The cultivation of nuts and grains and fruits and veggies has been happening for centuries. However, Dole Food Company began to take note of the obesity crisis in our nation, they recognized that eating habits have changed from the inclusion of healthy food choices to others that were of convenience and lacked packed nutrients and created the National Eat More Fruit and Veggies Day. This day, celebrated the week before Memorial Day was picked specifically because this is the time of the year when many fruits and veggies are at the peak of their freshness. MyPlate is a trusted, research-based resource to describe the many benefits of including these food options in your daily routine. This is a great time to use one of the many excellent toolkits for helping to include more fruits and veggies in your diet. They offer an app for your phone to help you track it! Check it out here.
May 23: Vitamin D
Vitamin D is sometimes called the Sunshine vitamin as it is naturally produced in our skin and blood cells by exposure to the sun’s ultraviolet rays. Many people, however, have insufficient quantities for one of several reasons; living in an area where sunlight is limited or spending our hours indoors versus outside. Darker colored skin also impedes as melanin acts as a shade and interferes with absorption from the sun. Vitamin D is also a nutrient that we can eat. It has long been known to help the body absorb and retain calcium and phosphorus which are both critical for building bone. Lab studies also show that vitamin D can reduce cancer cell growth, help control infections, and reduce inflammation. Many of our organs have receptors for the vitamin which suggests benefits beyond just bone growth. Few foods naturally contain high levels of the vitamin, although there may be lots of options for those fortified with it. There are supplement options to ensure that your body gets its recommended dosage of Vitamin D and can reap the many benefits.
May 25: Exercise Your Mind
Just as our bodies need care and exercise over our lifetimes, so do our brains. The key is variety and, of course, changing things up when the things that we are doing become too easy for us. Challenge is purposeful. People of all ages can benefit from incorporating a few mind-building activities into the day and working on them a little at a time. Play games; crossword puzzles, sudoku, and jigsaw puzzles are examples that rely on logic, math, word, and visuospatial skills to increase brainpower. Read a variety of books; your brain will get a workout visualizing different time periods, cultures, and people all while learning new vocabulary. Incorporate all five senses; increase ways to include smell, taste, touch, sight, and hearing to stretch your mind. Meditate for five minutes each day; this clearing of the mind improves the memory and processing power of your brain. Lifelong learning is essential; no matter your age, it is encouraged to learn a new skill. Once learned you can teach the skill to others; a true stretch of brainpower. Finally, as so much is connected to it, daily aerobic exercise pumps blood to your brain; find ways to include movement each day to keep that brain pumping.
May 27: Retirement
Do you plan to retire? Planning for retirement can be a daunting task for many. If this is something you want to know more about or are just having trouble figuring out where to start you can check out this article on the UGA Extension website. Have more questions? Contact your local Extension agent to learn about more resources.
May 29: Slow Cooker Pulled BBQ Chicken
Some days a slow cooker meal is the easiest meal plan. For a diabetes-friendly BBQ option check out this Pulled BBQ Chicken recipe from Diabetes Food Hub – American Diabetes Association.
May 31: Senior Health and Fitness
National Senior Health and Fitness Day bring together over 100,000 Seniors that will participate in locally sponsored Physical Fitness activities across the nation. Additionally. this day also focuses on healthy nutrition and eating habits for this demographic. This day is often part of a local wellness campaign and you might notice that lots of civic groups, churches, and other businesses might be hosting events to provide access and shed light on the need for Seniors to be engaged in appropriate exercises, cooking habits, and fitness programs. There are simply so many advantages of Senior participation in Health and Fitness activities. They include reducing the fall risk and increasing the ability to live independently. It helps them maintain strength, and healthy joints and muscles. Exercise helps reduce blood pressure, reduces the risk of colon cancer and diabetes, and helps to reduce or prevent arthritis, joint swelling, and pain. Fitness programs geared toward this population of adults also offers and stimulates a sense of community and companionship. The focus on cooking habits and nutrition is easily addressed by offering cooking classes, cookbooks, tips for eating out, and buying tips at the grocery store. Your local area might even offer health screenings and other wellness options that are specifically set up to meet the needs of Seniors living in your area.
May 2: Physical Activity
Physical Activity supports physical and mental health and is one of the most important things someone can do to be engaged in taking care of themselves. According to the Physical Activities Guidelines for Americans, Adults need 150 minutes of moderate-intensity physical activity each week. This may sound like a lot at first, but if you break it down into 30-minute clusters five times per week it sounds very much more achievable. It’s also important that when you don’t get so bogged down in the stress of trying to figure out the best routine; sit less and move more. Any physical activity you get during the day is a best-case scenario. Reach out to your local Family and Consumer Science Agent; they will likely have many suggestions of movement activities that you could do to engage in more physical activity. Many Agents encourage participation in a movement campaign called 30 for 30 walking briskly (or any other movement activity) is encouraged each day for 30 days hoping that participants learn how easy it is to make this a new lifestyle habit.
May 4: Firefighter Memorial Day
This May weekend will commence honoring the 145 Firefighters who have fallen in the line of duty during 2022. Usually, National Fallen Firefighters are honored during October during Fire prevention month, however, recently this special day has been moved to May. The Memorial Day’s events and opportunities are supported by a group that honors those firefighters that have been killed in the line of duty during the previous year; the group offers support for the family and loved ones of the fallen and hopes to aid in making steps to improve conditions and protocols within the fire service to reduce firefighter deaths and injuries. Visit https://weekend.firehero.org/ to learn more about the opportunities to tune into this year’s memorial events and tributes.
May 6: Herbs for Full Flavor
We can greatly underestimate the flavor power of herbs to enhance our dishes and entice our tastebuds. Instead of reaching for more salt when you need more flavor in your food try using fresh herbs.
May 8: National Have a Coke Day
We are in Georgia, the home of Coke, after all! In terms of having good health outcomes, it is important to limit our added sugar intake, but it is ok to enjoy a beverage with added sugar when done in moderation. Consider switching to a version of your favorite soda by purchasing one with zero sugar or a diet version. If you just really want to have the “real” deal then consider switching to the small 8 oz cans or partake less frequently. Successfully changing habits is about making small adjustments.
May 10: Shrimp!
Shrimp is an important marine commodity for the state of Georgia. Learn more about how the shrimp industry in Georgia affects you and its threats through the UGA Marine Extension. And for a different take on a classic try out this Shrimp Creole and Cauliflower Grits recipe from Diabetes Food Hub.
May 12: Wills
The idea of putting a will in place makes many people uncomfortable. Many professionals, from a variety of industries, who work with families that didn’t have proper legal documentation in place when life events took place will not hesitate to reinforce the importance of getting appropriate wills, powers of attorney, and keeping beneficiaries updated on all financial products and insurance in place. To learn more about wills you can start here.
May 14: Mother’s Day
In 1914, Woodrow Wilson declared the 2nd Sunday in May the National day to Celebrate mother’s work and love; this was after years of work and letter-writing campaigns by Anna Jarvis. She simply envisioned a day when mothers would don a white carnation and their families would attend church service together or time visiting. Oddly enough, the same lady who fought to get the celebration on the calendar spent the latter part of her life fighting to get it removed; the celebration quickly grew in spirit and beyond her liking/ approval. In the United States (Mother’s Day is celebrated in other nations and in many other ways), the holiday continues to be celebrated by presenting mothers and other women with gifts and flowers; it has become one of the biggest holidays for consumer spending in fact. Families also may use the day to provide honor by giving moms the day off from activities like cooking or other household chores. In the recent past, for example, in 1968 Coretta Scott King, wife of Martin Luther King Jr. used Mother’s Day to host a march to support underprivileged women and children. In the 1970s additional political and feminist ties were linked by highlighting the need for equal rights and access to childcare on Mother’s Day.
May 16: Well-Woman Visit
Scheduling a well visit with your doctor on a yearly basis is a great way to stay on top of your health and prevent many chronic health conditions. Even when complete prevention doesn’t happen developing this annual habit with a trusted medical professional can greatly reduce your risk of a health condition getting out of control. To learn more about well visits and why they are important for women of all ages and races check out this article on MyHealthfinder.
May 18: Finding Healthy Ways to Manage Stress
Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize. There is no one size fits all strategy for stress, everyone can find unique ways to conquer stress, however, the key to stress is avoiding it altogether. That is easier of course said than done. Eating a balanced diet, exercising, and getting enough sleep are great tips in stress management, however, finding the true source of one’s stressors and avoiding those triggers is now becoming more a prevalent tip. Evaluate your coping strategies. Take breaks. Avoid social media or other outlets that stimulate more talk or focus on the stressors. Find ways to occupy your time doing things that you enjoy and let you unwind. Talk to others and connect with like-minded individuals in your community. Take care of your body, including avoiding drugs and alcohol.
May 20: Stroke Education
Stroke is the 4th leading cause of death in Georgia. It is also a preventable disability. It is important that we all become aware of the signs of stroke so that we may act fast and help those we encounter. All of the major symptoms of stroke appear suddenly; usually, they are not painful, but they must be taken seriously. The acronym FAST is a great way to recognize the major symptoms. Face drooping, Arm weakness, Speech difficulty; Time to call 911. Beyond FAST, other signs include numbness of the face, arm, leg, or one side of the body. Sudden Confusion, trouble seeing, trouble walking, and sudden severe headache with no cause are emergency signals. Strokes are often referred to as brain attacks and are medical emergencies. Make yourself aware of the symptoms and do not hesitate to seek medical intervention when you encounter someone exhibiting the signs.
May 22: Avoiding Injury During Physical Activity
Walking is one of the safest ways to get more physical activity into your daily life, but there are important tips and tricks in order to avoid injury during all of that movement. Starting slow (intensity and distance) and working up to a goal is a great starting point. Wear comfortable and supportive shoes. Wearing socks with shoes helps to avoid blisters. Synthetic blend socks are recommended over cotton to lessen moisture and friction. Avoid shin splints by stretching first and then taking your walking from slow to more increased intensity. Additionally, targeted strength stretching for muscles that support your knees may benefit. Consider the adage “Look both ways before you cross the street” to avoid quiet cars or other dangers. Walk on the sidewalks to be safest. Wear light-colored and reflective clothing. Dirt trails are the easiest on your joints (below asphalt, and concrete), however, watch for uneven terrain, roots, rocks, holes, and other hazards. Most importantly, you should listen to your body. According to the American Heart Association; if you experience an injury while walking keep the acronym RICE as your prescription. Rest; get off your feet. Ice; apply to the injured area for about 20 minutes and repeat three times a day while the pain persists. Compression; use an ace bandage to wrap your ice to you to add pressure. And finally, Elevation; if it is your foot or knee that is injured, lie down with your leg elevated above your heart to reduce swelling.
May 24: What is in Season?
MyPlate recommends including lots of (literally half of your plate) fruits and veggies. Access to the best (ones at the peak of their nutritional level) of these occurs when the fruits and veggies are in season. The other major benefit of buying fruits and veggies in season is the ability to stretch the dollar further as they are typically cheaper during the season. UGA offers several programs either through FACS Agents or EFNEP or Snap-Ed educational programs to promote healthier eating and living. Among the resources that come from these classes are great visuals to help guide us to what is in season in Georgia. Visit the link to see the FoodTalk What is in Season Calendar to help shape your menus.
May 26: Write a Thank You Note
“Providing heartfelt thanks is becoming a skill that so many lack. Our olden ways of writing those Thank You Notes somehow lost their luster and stopped “trending” to use the words of modern times.” – Check out the full blog by Nancy Adams here.
May 28: World Hunger Day
More than 800 million people around the world are hungry. That is a staggering number. 1.16 million people in the state of Georgia are facing hunger. Food insecurity is a complicated issue that is multifaceted and very hard to tackle. What can you do as an individual or a family?
– Partner with local, reputable, agencies addressing hunger
– Donate thoughtfully – focus on donating canned goods that are nutrient-dense like fruits, vegetables, heat-only grains, and low-sodium meats that don’t require a can opener and are easy to prepare in a microwave.
– Consider donating can openers and small microwave-safe dishes that can be used in a hotel microwave.
May 30: Try a New Sport
When you hear the word Sport, it might be possible that you associate that with exercise, sweating, competition, and even injury and insult. However, sports can add so much to our lives. It’s a really easy way to pass some time while including more movement in your life. Just as it is good to sign your kiddos up for sports to get their wiggles out; adults need to have an opportunity to move more to doing something that they connect with. If you’re not into running, there are many sports that include movement that isn’t fast-paced. Chose Golf over soccer for example. If you like the idea behind tennis but feel you’d like to try that on a smaller scaled court it just might be that pickleball is the right move for you. Getting involved in sports is a chance for comradery with like-minded others; church and other community groups boast opportunities for all sorts of leagues. Give organized movement a chance, do some research, and give a new sport a try!
