Category Archives: K-State Extension

Use Caution When De-Icing

Krista Harding
District Extension Agent, Horticulture
Southwind Extension District
111 S. Butler
Erie, KS 66733
Office: 620-244-3826
Cell: 620-496-8786

 

 

It is that time of year again when the potential exists for icy streets and sidewalks.  Ice melting products can help keep us safe while walking and driving. However, these products vary in their ice melting abilities and their safety.

 

Some deicers corrode metal, causing damage to cars and aluminum siding. Deicers can accelerate the freeze-and-thaw cycles and damage concrete sidewalks and driveways, and some can even damage nearby plants and shrubs.

 

There are five main materials that are used as chemical deicers: calcium chloride, sodium chloride, potassium chloride, urea and calcium magnesium acetate.

 

Calcium chloride has long been the traditional ice-melting product of choice. It will melt ice to about -25°F. Plants roots can be damaged by calcium chloride if used in excessive amounts. The downfall to this product is that it forms a slippery, slimy surface on concrete and it can actually cause damage to concrete and metal surfaces.

 

Sodium chloride, also known as rock salt, is effective on ice to about 12°F and is the least expensive de-icing material available. But, it can damage soils, plants, metals and concrete.

 

Potassium chloride is another deicing product, but it can cause serious plant injury when washed or splashed on foliage. Its minimum working temperature is about 20°F.

 

Urea is a fertilizer that is also used to melt ice and is effective to about 21°F. Since it is a fertilizer, it will not damage plants. Remember when using urea to be considerate of the potential for surface water runoff.

 

Calcium magnesium acetate is made from dolomitic limestone and acetic acid (the main compound of vinegar). This product works differently than the other materials in that it does not form a brine like salt, but rather helps prevent snow particles from sticking to each other or the sidewalk or the road. Calcium magnesium acetate has little effect on plant growth or concrete surfaces.  It is a little slower to melt ice, but is effective to 20°F.

 

Limited use of any of the mentioned products should cause little plant injury. Problems happen when they are used excessively and there is not adequate rainfall to wash or leach the material from the area.

 

The symptoms of salt damage on plants include poor or stunted growth in the spring, dieback on evergreens and marginal leaf browning or leaf scorch on deciduous trees and shrubs.

 

Ice melting products are most effective when they are spread thinly and evenly over pavement prior to ice formation. It is much easier to prevent ice from forming than to try to melt away a thick layer of ice.

 

Krista Harding is a K-State Research and Extension Horticulture agent assigned to Southwind District. She may be reached at [email protected] or 620-244-3826.

 

K-State Research and Extension is an equal opportunity provider and employer.

 

 

Preparing Your Finances for the Holidays

 

Cassidy Lutz
K-State Research and Extension 
Family and Consumer Science Agent 
Southwind District 
211 W. Butler 
Yates Center, KS 66783
620-625-8620

 

With the holiday season fast approaching and inflation rates remaining high, spending can get out of control quickly.

Large family meals, decorations, and gifts are common costs throughout the months of November and December. These things can be expensive and spending can snowball out of hand if you aren’t careful. There are some things you can do to reduce overspending while still enjoying those beloved holiday traditions.

Establishing and following a budget is essential to achieving personal financial goals. Before you begin buying gifts, make a list of all your essential holiday-related expenses. Be very specific and include extra expenses like stamps and wrapping paper. These small things might seem insignificant but can quickly add up. Decide how much money you are willing to spend on travel. Setting a budget in advance will help you figure out how much money you can devote to each type of expense.

Use credit cards only if you can manage the extra debt. It’s easy to overspend when physical cash is not leaving your wallet. Don’t get carried away and max out your available credit. Take note of all current debt before you go shopping. Set a hard limit on the amount of credit you will use throughout the season and stick to it. Spending more than you can realistically pay back is a dangerous financial decision that can leave you paying extra for months to follow.

Set aside small, affordable amounts now to prepare for extra holiday spending. Not only is this a good hack to pad your savings for this time of year, but it is also a great way to build a healthy, lifelong savings habit. Setting aside as few as $5 per day can accumulate to $1,820 a year. That amount could cover your holiday expenses next year or help pay off current debts! Travel is another item that can be costly. If you have to travel in the upcoming months, plan in advance. Airlines, train stations, hotels, and others in the travel industry tend to charge higher rates this time of year due to higher demand.

Look for alternative ways to share the seasonal cheer with others. Nothing says “I love you” quite like a homemade gift. If you aren’t necessarily crafty, try making your own gift cards or sharing your favorite baked goods. The spirit of giving is not dependent on the ability to spend lots on the newest gadget. Giving the gift of homemade items or your time can be much more meaningful than something purchased at a store.

Although it can be hard not to get sucked into the holiday spending cycle, a bit of preparation will help you be financially savvy. If one of your New Year’s resolutions is to get a handle on your finances, starting now will propel you into your new goal and set you up for future success. For more information, contact Cassidy Lutz at [email protected] or by calling 620-625-8620.

Scam Alert:  Protect Yourself!

Tara Soloman-Smith, Family and Wellness Agent, Sunflower District of Kansas State University’s Extension Office. Submitted photo.

 

This time of year, we will spend more time shopping and using our bank account or credit cards.  It’s a great time for a reminder on tips to prevent scams.

 

Fraud is a big business. A 2022 U.S. Federal Trade Commission (FTC) report showed fraud increased by more than 30% when Americans reported losing nearly $8.8 billion to fraud. The most common schemes were impostor scams, followed by online shopping scams and those that involved prizes.

 

No one is immune to scams.  If it does happen, be sure to report it, give yourself grace, and look for guidance.  Here are some tips to remember:

 

  • Be Skeptical – Question everything from phone calls, email offers and links on your social media. Ensure your apps, devices, password managers and antivirus software come from reputable sources and are up to date.
  • Guard your personal information – Don’t give out your bank account numbers, passwords, pins, and especially your social security number and birthdate. Review the privacy settings for your social media accounts.
  • Take your time – Don’t rush into making a purchase and never feel bad double checking to make sure you aren’t being targeted for a scam. Resist the pressure to act quickly.
  • Use your credit card whenever possible – a credit card gives you better fraud protection than a debit card.  According to the FTC, if someone makes a fraudulent charge on your credit card, the most you’ll be liable for is $50.
  • Never send money – via gift card or wire transfer to someone you’ve never met face to face.

·      Regularly check your bank accounts for fraud – Look through your accounts transactions every two weeks to make sure everything there is valid and legitimate.

  • Set up your phone to decline calls from people you don’t know – To reduce your chances of answering phone calls from scammers, go into your phone settings and select the option to send unknown callers to voicemail. Anyone that is not in your contacts that calls will go directly to voicemail

 

For more information, contact Tara Solomon-Smith, [email protected], or call 620-244-3826.

 

# # #

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Director of K-State Research and Extension, Kansas State University, County Extension Councils, Extension Districts.

 

INTERSEEDING SUNN HEMP INTO EXISTING TALL FESCUE PASTURES

Chad . His email is [email protected]
District Extension Agent, Crop production and Forage Management
Submitted photo.

In 2023, on-farm trials were conducted in three counties Southeast Kansas counties under partnership between local producers and their respective Extension districts. The goal of these trials was to observe sunn hemp’s potential as a summer annual forage to supplement tall fescue pastures during the “summer slump”. If producers are able to provide high quality forage during the summer slump, less feed supplementation could be used and other tall fescue paddocks could be allowed longer rest periods.

Sunn hemp (Crotalaria juncea L.) is an annual, warm season legume native to India. It has traditionally been used as a fiber crop, but it has gained popularity in the United States as a cover crop. Recent studies from Missouri University have shown sunn hemp to be a productive annual forage option that is high in protein and carries negligible bloat risk.

Sunn hemp was drilled into long time tall fescue pastures at rates of 30 lbs/acre. After planting, roughly 90% emergence was observed. By July, the stand had decreased to roughly 50% due to drought.

Plots were harvested the first week of August. Crude protein was found to be 2-5% higher in samples containing sunn hemp. This increase in crude protein was enough to meet a cow’s needs without supplementation. Total digestible nutrients (TDN) also showed a 2-3% increase in samples containing sunn hemp.

Water was a limiting factor throughout these trials, but sunn hemp shows potential to be a high-quality alternative forage to interseed into tall fescue pastures. Sunn hemp was broadcast into others areas, but the sunn hemp did not emerge, therefore, drilling sunn hemp is recommended. A full study report will be coming out soon.

Buying Gifts In The Community Is Beneficial to the Community

Graphic from the Fort Scott Chamber of Commerce Facebook page.
This year Small Business Saturday falls on November 25th and is a day when shoppers are encouraged to buy from local, small businesses for the good of the community they live in.
Supporting local small businesses is beneficial to both the buyer and the business. Savings on gas fill-ups and time are some of the benefits to buyers for buying local, and then there are the benefits to those businesses they buy from.
“What a difference a few dollars spent per shopper can make! ” said Fort Scott Chamber of Commerce President and CEO Lindsay Madison said. And the Chamber has been working to encourage local shoppers.

The Fort Scott Area Chamber of Commerce is registered as a Neighborhood Champion for Shop Small, Small Business Saturday, a program initiated by American Express, according to Madison.

Lindsay Madison. Submitted photo.

Neighborhood Champions work to rally the community to shop at local small businesses.

The Chamber has put together a Shop Small Passport that shoppers may pick up from local retailers this Friday and Saturday, she said.  “If shoppers earn three or more stamps by purchasing $5 or more, they turn in the passport at their 3rd store for an entry to win $50 in Chamber Bucks.  The drawing will take place on Tuesday, November 28th.  Chamber Bucks can be used like cash at over 60 Chamber member businesses and restaurants.”

“If you don’t already, we ask you to Like and Follow the Chamber’s Facebook page, Fort Scott Area Chamber of Commerce,” she said.  “We have been posting a social campaign over the last couple of weeks to illustrate the importance of shopping local and what a difference a few dollars spent per shopper can make!  Some of those social posts have included the following messaging:

  • “Per score.org, for every $1 you spend at a small business, 67 cents stays in the local community. Forty-four cents goes to the small business owner and employee’s wages and benefits and 23 cents gets reinvested in other local businesses,” she said.
  • “Your $20 spent locally does more than purchase goods, it weaves a community tapestry, where every thread strengthens the whole. That same $20 circulates.  You eat at a local restaurant and tip the wait staff, the wait staff then goes and gets a haircut, the stylist then goes and buys a cup of coffee, the barista then buys a candle at a gift shop, and so on.  When you spend $20 online, that $20 is gone out of our community.
  • “Ten dollars spent at a local store can have a sizable impact. It’s estimated that over $9.3 billion would be returned to our U.S. economy if every family spent just $10 a month at a local business. That’s not even one meal’s worth of spending a month! It’s only a few cups of coffee or a glass of wine a month. What a tremendous impact we could have if everyone could commit to that.”

“As you Shop Small over the weekend, be sure to pick up your Passport,” Madison said.  “Have some fun and earn a chance to win while you’re supporting our local businesses are hit up year-round to sponsor events, support school fundraisers, and more.  It’s our turn to give back to them.”

The Chamber received a limited amount of promotional products from American Express that is being distributed to locally owned Chamber member small businesses to use during Small Business Season, said Madison.

Check out our Chamber member businesses and links to their websites here! https://fortscott.com/members/
#fortscottchamber
#smallbusinessseason
#shoplocal
#supportsmall
#shopsmall
Amanda Classen. Submitted photo.
From Amanda Clasen, Kansas State Extension Community Vitality Agent’s, weekly column:

“In 2010, American Express started the Small Business Saturday effort to help direct consumer’s dollars to local businesses. The nationwide holiday is held the Saturday after Thanksgiving. Some ideas to help you shop locally this holiday season may include:

  • Use a local print shop to see if they offer greeting cards or other unique gifts.
  • Support local flower shops by sending unique holiday arrangements that can be displayed throughout the holiday season.
  • Shop at local craft shows that showcase youth and Local Entrepreneurs. If your recipient likes to cook, buy a cookbook from a local fundraiser and attach dry ingredients to a new recipe.
  • Purchase from local grocery stores or farmer’s markets for ingredients in your holiday meals.
  • Purchase gift cards to local businesses, restaurants, and businesses of interest.
  • Recognize your own talents that you may have as well to provide a heartfelt gift that may not necessarily be bought at a big box store.

 

 

Master Food Volunteer Training Available for K-State Extension

Sending on behalf of Chamber Member

K-State Research and Extension

Southwind District…..

Interested in increasing your knowledge of nutrition, health, wellness, and food safety? If so, the Master Food Volunteer training is perfect for you! The majority of this training is completed online at your own pace, with three in-person labs. You’ll learn more about basic nutrition, meal planning, cooking techniques, seasonings and flavors, food preservation, food safety, and more. Master Food Volunteers are people with interests in food, cooking, and nutrition who have gone through this training to take their expertise to a higher level in order to be able to give back to the community by volunteering at educational programs! Recent examples of ways our current Master Food Volunteers have served include leading small groups at our summer youth cooking classes, teaching a breadmaking class, and teaching a pressure cooking class – but the sky is the limit!

If you are interested in joining this group, apply by December 1st. Visit bit.ly/southwindmfv to learn more and find the application.

Call 620-365-2242 or email [email protected] with questions.

Fort Scott Area Chamber of Commerce | 231 E. Wall Street, Fort Scott, KS 66701

Shop Local For a Money Saving Christmas

Amanda Classen. Submitted photo.

Amanda Clasen- Community Vitality Agent    

November  2023

 

The holiday season is upon us, have you started thinking about your Holiday Shopping?  Believe it or not, Christmas is just a little over 5 weeks away and it will be here before we know it! Christmas is one of the most magical times of year and can often become the busiest time of year, making it easy to get caught up in the moment of gift buying! Planning ahead, setting a budget, and shopping local can help shoppers avoid over- spending while giving a little back to your community during the giving season!

 

There are many different ways to support small local businesses during the Holiday gift season. In 2010, American Express started the Small Business Saturday effort to help direct consumer’s dollars to local businesses. The nationwide holiday is held the Saturday after Thanksgiving. This year Small Business Saturday falls on November 25th. Some ideas to help you shop local this holiday season may include:

  • Using a local print shop to see if they offer greeting cards or other unique gifts.
  • Support local flower shops by sending unique holiday arrangements that can be displayed throughout the holiday season.
  • Shop at local craft shows that showcase youth and Local Entrepreneurs. If your recipient likes to cook, buy a cookbook from a local fundraiser and attach dry ingredients to a new recipe.
  • Purchase from local grocery stores or farmer’s markets for ingredients in your holiday meals.
  • Purchase gift cards to local businesses, restaurants and businesses of interest.
  • Recognize your own talents that you may have as well to provide a heartfelt gift that may not necessarily be bought at a big box store.

 

By purchasing even a few gifts off of your list can make a huge difference to your local town. Keeping your money local helps your local government receive more tax revenue resulting in better public services that you use all year long. Supporting local business that often donate to local charities and youth events, also allows those businesses to provide family and neighbors with employment opportunities.

 

Another important aspect of a money saving Holiday is your budget and the amount of money spent on gifting.

  1. Set a Budget: Start by making a list of all individuals you plan to purchase a gift for. Decide on an amount that you wish to spend on each individual and don’t go over. Saving money over time and placing in a designated envelope with each recipients name, will give you time to think of items that will be in your budget to purchase for the recipient.
  2. Track your Spending: A lot of people spend like crazy come December and don’t check their budget as they are spending. It then becomes difficult when you loose track and get off budget to play catch up. Make sure to keep a running list of all expenses and where your budget is at to avoid overspending in the long run.

 

For more information, please contact me at [email protected] or 620-244-3826. To learn about additional programs we will be offering, visit Southwind.ksu.edu!

Apply For K-State Master Food Volunteer Training

Clara Misenhelter (Wicoff). Submitted photo 2023

 

Interested in increasing your knowledge of nutrition, health, wellness, and food safety? If so, the Master Food Volunteer training is perfect for you! The Master Food Volunteer Program, which is modeled after the successful Master Gardener Program, provides a wide range of benefits. This training is being provided by the Southwind Extension District in collaboration with the Wildcat Extension District and the Marais des Cygnes Extension District. The majority of the training is completed online at your own pace, with three in-person labs. You’ll learn more about basic nutrition, meal planning, cooking techniques, seasonings and flavors, food preservation, food safety, and more.

 

Master Food Volunteers are people with interests in food, cooking, and nutrition who have gone through this training to take their expertise to a higher level in order to be able to give back to the community by volunteering at educational programs. Examples of programs supported by trained Master Food Volunteers in recent years have included summer youth cooking classes in Fort Scott and Bronson, as well as a breadmaking workshop in Fort Scott. If you are interested in joining this group, apply by December 1st. The training will take place in January and February 2024. Visit bit.ly/southwindmfv to learn more and find the application. Please note there is a $120 fee to complete the training.

 

For more information, contact Southwind District Nutrition, Food and Health Agent Clara (Wicoff) Misenhelter at (620) 365-2242 or [email protected].

 

 

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

K-State Research and Extension is an equal opportunity provider and employer.

Fall Is Perfect Time to Improve Garden Soil

Krista Harding is a K-State Research and Extension agent assigned to Southwind District. She may be reached at [email protected] or 620-244-3826.

 

Nothing is more important to success in the garden good soil. Time spent fertilizing, watering and tending to plants is necessary, but this time is almost a waste if the soil you’re working with is not in good condition. Fall is an excellent time to step back and analyze how well your garden performed during the summer, and to make improvements to the soil.

 

Soil is formed when rock is broken down by climate and vegetation over a period of time. Soil is nothing more than weathered rock fragments and decaying remains of plants and animals.

 

Most soils have three distinct layers – surface, subsoil and bottom. The surface layer is a coarse layer containing more organic matter than the other soil layers and the layer that people pay the greatest attention to. This layer is the most fertile and has the greatest concentration of plant roots. Plants obtain much of their nutrients and water from the surface soil.

 

The subsoil layer is finer and firmer than the surface soil and serves as support for the surface layer. The subsoil layer is a storage space for water and nutrients for plants, a temperature regulator of the soil and supplies air for the roots of plants. The bottom layer is decomposed rock. It is not hard like rock, but may show the form or structure of the original rocks.

 

Soil texture refers to the proportional amount of sand, silt and clay in a soil. Texture and soil structure affect the moisture holding capacity of soil, permeability, capacity to hold and furnish nutrients, tillage operations and erosion.

 

Our soils in the southeastern part of Kansas have a high clay content to it. The clay in the soil is what makes the soil stick to your shoes when the soil is wet. Many refer to our soil as “gumbo.”

 

One way to address a heavy clay soil and to improve the soil texture is to add organic matter. Organic matter includes such items as manure, leaves, and grass clippings that have been composted. Earthworms, insects, bacteria and fungi use the organic matter as food, breaking it down into humus. Through this process, materials are made available for use by growing plants. In a heavy clay soil, the organic matter allows water to move more freely and loosens the tight clay, which makes the soil easier to work.

 

Organic material can be direct applied to gardens and flowerbeds this time of year and allowed to compost directly in the soil. Add two to four inches of organic material and till into the soil. If the soil is dry, apply water to begin the decomposition process. After about two weeks you can repeat the process with another application of organic material. The organic material will decompose over the winter and soil will be ready for spring planting.

 

Sand is sometimes suggested as an amendment material for clay soils. However, there is a good reason to be cautious about using sand. For sand to be effective at breaking up a clay soil, sand grains must touch one another so there is pore space between grains that can hold air and water. If the grains don’t touch, the clay fills in the void between sand particles leaving no room for pores. This is the same principle used to make concrete and the result is somewhat the same. In other words – do not use sand!

 

Before doing any amendments to the soil, I recommend doing a soil test through the Extension office. For more information on how to take a soil sample, please give me a call.

 

K-State Research and Extension is an equal opportunity provider and employer.

 

 

 

The A, B, C, & D’s of Medicare

Tara Soloman-Smith, Family and Wellness Agent, Sunflower District of Kansas State University’s Extension Office. Submitted photo.

 

We’ve all seen the Medicare ads that will make you wonder if you are missing out on important benefits.  This is not necessarily the case and there is no need to ponder this concern alone!  Trained and unbiased Senior Health Insurance Counselors are available to visit with you and see what works best for your situation.

 

Medicare Annual Election Period, running from October 15th-December 7th, is a great time to ask your questions!  Call 620-244-3826 to schedule an appointment.  Until then, here are some Medicare basics:

 

Medicare is a federal health insurance program that can cover:

  • individuals ages 65 and older, individuals younger than age 65 years with disabilities, and individuals with End-Stage Renal Disease (ESRD)

 

Medicare Part A is hospital insurance that covers:

  • Inpatient hospital care
  • Qualified short-term stay in skilled nursing facilities
  • Home health care Hospice care
  • Part A is premium-free for most individuals

 

Medicare Part B is medical insurance that covers:

  • Doctor’s office visits
  • Outpatient hospital care
  • Lab tests and certain medical equipment and supplies
  • In 2024, this monthly premium for most people is $174.70.

 

Medicare Advantage Plans are also called Medicare Part C:

  • Combine Part A and Part B services (i.e., HMO, PPO, PFFS, etc.)
  • Some offer prescription drug coverage
  • Should visit with your doctors prior to see if accepts this plan

 

Medicare Part D is Prescription Drug Coverage:

  • Insurance that covers both generic and brand-name prescriptions
  • Coverage is provided through private insurance companies
  • Most will pay a monthly premium for a drug plan

 

Medicare Supplement Insurance (Medigap):

  • Private health insurance that helps pay beneficiaries’ share of costs in Original Medicare

 

Medicare Savings Program (MSP)

  • Helps pay Medicare premiums, deductibles, co-pays for individuals with limited income and resources

 

Part D Extra Help:

  • Helps pay for premiums, deductibles and prescription drug costs with an income eligibility requirement

 

For more information, contact Tara Solomon-Smith, [email protected], or call 620-244-3826.

 

# # #

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Director of K-State Research and Extension, Kansas State University, County Extension Councils, Extension Districts.

 

Healthy Cooking for the Holidays

Clara Wicoff Misenhelter.  Submitted photo 2023

 

 

By Clara Misenhelter

Southwind Extension District

 

The holidays are right around the corner! Many families, mine included, have holiday traditions centered around foods that they only get to enjoy a few times each year. These traditions are important and should be cherished without guilt. However, if you are wondering how you can make your traditional holiday recipes healthier, there are several steps you can take.

 

First, recognize that many holiday favorites (like pumpkin pie) start with a healthy first ingredient. Think of this vegetable or fruit as the “star” ingredient. Next, find ways to “focus on the stars” so that you can reduce the large amounts of fats and sugar typically found in traditional holiday recipes. For example, try using fat-free evaporated milk when making your pumpkin pie filling instead of using regular evaporated milk. Other ways you can “focus on the stars” this holiday season include switching from a traditional green bean casserole to a green bean sauté, from traditional mashed potatoes to yogurt mashed potatoes, from a traditional pumpkin pie to a crustless pumpkin pie, or from a traditional apple pie to slow cooker baked apples. Again, remember that it is important to make changes based upon what is important to your family traditions and culture. You may have specific recipes that are important for your family to enjoy as they are without making any modifications.

 

To learn more, consider attending one of the “Healthy Cooking for the Holidays” programs I will be hosting in November. These programs are free, but please call 620-365-2242 to RSVP for the location you prefer out of the following options:

  • Uniontown – November 8th at 6 PM
  • Iola – November 13th at 5 PM
  • Yates Center – November 15th at 6 PM
  • Chanute – November 16th at 12 PM

 

This article was adapted from a fact sheet originally published by retired family and consumer sciences agent Barbara Ames. This fact sheet can be found online at bit.ly/focusonthestars. For more information, please contact me at [email protected] or 620-365-2242. To learn about additional programs we will be offering, visit bit.ly/southwindnews to sign up for the “Wellness For You and Community, Too!” e-newsletter published monthly by the Southwind District.

 

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

K-State Research and Extension is an equal opportunity provider and employer.

The Science of Happiness

Cassidy Lutz
K-State Research and Extension 
Family and Consumer Science Agent 
Southwind District 
211 W. Butler 
Yates Center, KS 66783
620-625-8620

The Science of Happiness

What does science say about happiness? Is there any research on what creates happiness? Thanks to recent studies, we now know how to define and create happiness in our lives. In a recent webinar sponsored by Wyandotte County K-State Research and Extension, certified nurse leader and health coach Michelle Lane explained the facts of happiness.

Happiness can be defined as a combination of how satisfied you are with your life plus how good you feel on a day-to-day basis. Research tells us that 10% of happiness is determined by your circumstances, 50% is biologically determined, and 40% is controlled by your thoughts, actions, and behaviors. Contrary to what many people think, happiness is not about having the best or newest things or having lots of money.

Your outlook on life and the way you view the world around you play a big role in your level of happiness. Human brains are deeply intertwined with a mind-body connection, meaning that our thoughts and feelings directly impact our overall health. Happy people are less likely to have cardiovascular disease, have higher immunity, heal faster, have a healthier diet, and live longer lives. With over 40 years of research from Johns Hopkins, we know that diseases progress quicker in people with a negative outlook. By choosing to be happy, you can add 7 ½ years to your life! Not only does it feel good to be happy, but it is also good for our health.

A large part of our mindset is linked to four major chemicals produced in our gut. When we are fetuses inside the womb, the brain and brainstem actually pinch off from the cells that make up the stomach. This is why gut health is so important and why the saying “You are what you eat” actually has some truth behind it. Dopamine, oxytocin, serotonin, and endorphins are the magical quartet of hormones that affect how we feel. When we accomplish something, dopamine is released into our bloodstream. Oxytocin is the love hormone and is triggered through social bonding, eye contact, and attentiveness. Giving hugs is a great way to release this hormone for a feel-good buzz. Serotonin flows when you feel important or significant. Gratitude is a great way to recognize someone or praise them, which increases serotonin. UV rays also help create serotonin so getting a little bit of sun each day (20 min) can boost your mood. Finally, endorphins are released in response to pain and stress. They help relieve anxiety and depression. Strenuous exercise, spicy foods, and cold showers release lots of endorphins.

Besides a good diet, what can we do throughout our day to increase happiness? Establishing deep, nurturing relationships with others can create a feeling of belonging, fulfillment, and overall happiness. Feeling connected with others that we truly care about helps alleviate stress. Physical markers such as blood pressure or cholesterol have less to do with how long we live than the social interactions we have as we age. Isolation and loneliness have been proven to decrease life expectancy. Be intentional about new experiences, help others, be kind, and be grateful. Doing these things will create happiness that is long-lasting.

If you are interested in watching the webinar and learning more about this topic, it can be found on YouTube at https://bit.ly/KSREhappiness. For more information, contact Cassidy Lutz at [email protected] or by calling 620-625-8620.