The bladder can change with age. Follow these 13 tips from the National Institute on Aging to keep your bladder healthy.
Drink enough fluids, especially water. Most healthy people should try to drink six to eight, 8-ounce glasses of fluid each day. Water is the best fluid for bladder health. Ask your healthcare provider how much fluid is healthy for you.
Limit alcohol and caffeine. Cutting down on alcohol and caffeinated foods and drinks—such as coffee, tea, chocolate, and most sodas—may help.
Quit smoking. If you smoke, take steps to quit. If you don’t smoke, don’t start.
Avoid constipation. Eating plenty of high-fiber foods (like whole grains, vegetables, and fruits), drinking enough water, and being physically active can help prevent constipation.
Keep a healthy weight. Making healthy food choices and being physically active can help you keep a healthy weight.
Exercise regularly. Physical activity can help prevent bladder problems, as well as constipation. It can also help you keep a healthy weight.
Do pelvic floor muscle exercises, also known as Kegel exercises, to help hold urine in the bladder. Daily exercises can strengthen these muscles, which can help keep urine from leaking when you sneeze, cough, lift, laugh, or have a sudden urge to urinate.
Use the bathroom often and when needed. Try to urinate at least every 3 to 4 hours. Holding urine in your bladder for too long can weaken your bladder muscles and make a bladder infection more likely.
Take enough time to fully empty the bladder when urinating. Rushing when you urinate may not allow you to fully empty the bladder. If urine stays in the bladder too long, it can make a bladder infection more likely.
Be in a relaxed position while urinating to make it easier to empty the bladder.
Wipe from front to back after using the toilet. Women should wipe from front to back to keep bacteria from getting into the urethra. This step is most important after a bowel movement.
Urinate after sex. Both women and men should urinate shortly after sex to flush away bacteria that may have entered the urethra during sex.
Wear cotton underwear and loose-fitting clothes. Wearing loose, cotton clothing will allow air to keep the area around the urethra dry. Tight-fitting jeans and nylon underwear can trap moisture and help bacteria grow.
What made you sick? Is it food you cooked at home?
While we continue to blame farmers, processors, food- service and restaurants for making the food that makes us sick, the fact is that home cooks are quite likely to handle food in a way that results in a foodborne illness. The safety of our food supply is the responsibility of all who grow, process, sell, prepare and eat food.
The “rules” for safe food handling can seem overwhelming. However, if you take these five small steps, you can have a big impact on the safety of your food at home. Save these on your fridge for a few days and see if you can make these habits part of your everyday food prep routine.
Keep your kitchen, utensils, and hands clean.
Handle raw and cooked foods with care.
Use a food thermometer.
Use a refrigerator thermometer.
Get leftovers into the refrigerator ASAP after eating.
The 4-H in Vernon Afterschool Program was started in 2014 as a partnership between UConn Extension Tolland County 4-H and UConn Community Outreach (CO) Program. The 4-H in Vernon Afterschool Program is an enrichment opportunity where UConn CO student volunteers work with local area elementary school students in a fun and informal education setting, engaging in hands-on experiential learning activities in STEM and Healthy Living.
The 4-H in Vernon program meets on Monday, Wednesday and Friday in three elementary afterschool programs, presently run by the Vernon Department of Parks and Recreation. Coordinating all these partnerships and overseeing the program is the job of the UConn CO student leader.
For the last two semesters, Muhammad Shahzad has served as the UConn CO student leader for the 4-H Program.
Muhammad is responsible for coordinating between program and community partners as well as recruiting volunteers and implementing the program. He provides experience, motivation and opportunities for reflection for the collegiate volunteers, while striving to help meet the needs of the community.
Headed out on the trails? Trail safety and etiquette is vital on our trails for all users, including bicyclists, hikers, and equestrians. Be courteous to other trail users. Here are some simple steps to follow.
What does “Yield” mean?
Yielding means slow down, establish communication, be prepared to stop if necessary, and pass in a safe and friendly manner.
All Trail Users
Avoid Wet Trails. Minimize trail erosion and ecological impact around wet trails by walking/ biking/riding through the center of the trail, even if muddy, to keep the trail narrow.
Stay on the Trail. Do not go off trail (even to pass), create new trails, or cut switchbacks. Narrow trails mean less environmental impact and happier critters.
Respect. If you offer respect, you are more likely to receive it. All user groups have rights and responsibilities to our trails, and to each other.
Don’t Block the Trail. When taking a break, move to the side of the trail.
Smile. Greet. Nod. Every user on the trail is a fellow nature lover. Be friendly and expect to see other folks around every corner.
Travel on the right side of the trail, and pass on the left.
Remain Attentive. If you wear headphones, keep the volume down, or only wear one earpiece so you can hear other trail users.
Expect the Unexpected. Humans and animals can be unpredictable.
For Walkers, Hikers, Runners
Keep dogs on a short leash. Other trail users may be frightened by dogs or be unsure how to pass safely.
Dog poop on the trail is a major complaint among other trail users. Clean up after your dog, and take the waste home to dispose it. UConn Extension educator Dave Dickson explains why it’s important to scoop poop: http://s.uconn.edu/4gg.
Yield to equestrians.
You move fast – and many other trail users will be startled, especially if you approach from behind. Greet other trail users early to alert them of your presence.
Anticipate other trail users around blind corners.
Yield to hikers and equestrians.
Communicate your needs. Most people aren’t familiar with horses and are intimidated by them – let other trail users know what will help make the situation safer for everyone.
Slow down to a walk to pass other trail users.
Clean up any manure your horse may leave at trail heads and on trails whenever possible.
This message is brought to you by the UConn Extension PATHS team – People Active on Trails for Health and Sustainability. We are an interdisciplinary team of University of Connecticut extension educators, faculty, and staff committed to understanding and promoting the benefits of trails and natural resources for health, community & economic development and implementing a social ecological approach to health education.
Finally the weather is getting warmer and we can wake up from our winter hibernation. With milder temperatures, heading outside is a great plan. We are fortunate to live in Connecticut and have access to many beautiful parks, beaches and trails. Here are some moderate to vigorous activities to get us started in the right direction for the Spring season. Hope to see you out there!
This message is brought to you by the UConn Extension PATHS team – People Active on Trails for Health and Sustainability. We are an interdisciplinary team of University of Connecticut extension educators, faculty, and staff committed to understanding and promoting the benefits of trails and natural resources for health, community & economic development and implementing a social ecological approach to health education
Did you know that buying frozen fruits and vegetables versus fresh have extra benefits? Frozen fruits and vegetables may be less expensive and can stretch your food dollars when fresh produce is not “in season” in your area. Frozen fruits and vegetables are frozen at the peak of their ripeness so their nutrients are available just as if they were fresh. Frozen produce is not limited to one season so you can buy all year round!
Wednesday was National Frozen Food Day, our recipe of the week features frozen fruit of your choice in our Build Your Own Overnight Oats recipe! All you have to do is pick one of the following ingredients, shake well or leave in layers, and stick them in the fridge before bed! Easy enough, right?
Here’s a tip: prepare the overnight oats in a Mason jar. No extra dishes required! Enjoy!
Our Connecticut Trail Census program recently received $206,049.50 in grant funding from the Department of Energy & Environmental Protection (DEEP) Trails & Greenways Program and the Connecticut Greenways Council. UConn Extension’s Connecticut Trail Census is a statewide volunteer-based data collection and education program implemented as a pilot from 2016-2018 on 16 multi-use (bicycle, pedestrian, equestrian) trail sites across the state.
Technology is ubiquitous, and a team of researchers at UConn are harnessing our everyday technology to address obesity issues in children and young adults (Poulin & Peng, 2018). Social media and text messages are a common communication tool among multiple populations, and can positively influence behavior change in health and nutrition (Hsu, M.S.H., Rouf, A., & Allman-Farinelli, M., 2018; Tu, A.W., Watts, A.W., Chanoine, J.P., Panagiotopoulos, C., Geller, J., Brant, R., et al., 2017; Pew Research Center, 2015 & 2018).
Tailored messages for health promotion and obesity prevention using e-health and m-health is supported through Hatch funding from the Storrs Agricultural Experiment Station in UConn’s College of Agriculture, Health and Natural Resources. The inter-disciplinary team includes faculty and staff from Allied Health Sciences, the Rudd Center for Food Policy and Obesity, Communication, Windsor Public Schools, Connecticut Children’s Medical Center, UConn Student Health Services, and the Windsor Hunger Action Team.
The team is implementing three connected studies to harness technology and deliver tailored nutrition and health messages to middle school students, adolescents, and young adults to improve diet quality for obesity prevention. Partnerships with the Connecticut Children’s Medical Center and Windsor Public Schools reach children. Young adults are included through the study with UConn Student Health Services. Each of the three studies is using quantitative and qualitative research methods.
Valerie Duffy, PhD RD, Professor and Director of the Graduate Program in Allied Health Sciences is the principal investigator. “It’s more meaningful if you tailor messages to someone on health promotion,” Duffy says. “Our goal is to prime the pump and nudge people toward better diet and lifestyle behaviors. The messages were developed with input from those in the age group being served, and the algorithm tailors the messages to the individual’s responses.”
The tailored messages will have short-term and intermediate-term impacts. The child and parent will receive text or email messages on improving diet healthiness of children based on their online responses. Intermediate-term impacts will again be tailored to individual responses and delivered by email, text and social media with the goals of improving diet healthiness, and school meal consumption over the school year.
Heidi Karner is graduating in May of 2019 with her masters’ degree in Health Promotion Sciences from the Department of Allied Health Sciences. She works with the Supplemental Nutrition Assistance Program Education (SNAP-Ed) and the tailored messages project.
When she was an undergraduate in the dietetics program, completing a 4-week supervised practice rotation in Windsor, Karner saw a need in the community that wasn’t being met. This led her to pull together a collaborative team including the Windsor Schools, the Windsor Hunger Action Team, and the University to prepare and successfully obtain a seed grant from Foodshare. “The school food service director wanted to increase breakfast participation at Sage Park Middle School, and received $5,000 to start the project. We also tested breakfast items with the students, and many of our vendors donated products.”
The goals for the message program at Sage Park Middle School are to increase fruit and vegetable consumption, increase
breakfast program participation, and decrease food insecurity in middle school students. These goals were identified as problem areas by the middle school staff and the Hunger Action Team.
The collaborative team is working on a quantitative and qualitative approach to develop the message program. In the quantitative phase, 200 students completed an internet-based survey on what foods and activities they like or dislike and their attitudes and believes. The students completed the survey on Chromebooks available to each student at school. The students received messages tailored to their responses. From initial analysis of this quantitative phase, the tailored messages were well received by students — 78% agreed that they learned new information, 86% reported the messages were helpful, and 73% would like to receive more messages in the future.
In the qualitative phase, the complete findings of the quantitative survey will be shared with the stakeholders. The feedback will identify priority areas where student behaviors differ from recommendations. Feelings and feedback from students will be obtained through focus groups.
This feedback is being used to create a fun and interactive computer game to embed on the website. The Department of Communication at UConn is collaborating on the computer game, and it will be piloted with the middle school students.
“We’re trying to change the culture in the school and community about food and health,” Karner says. “I’m always asking what is relevant to the students, and what do they want.”
It all connects back to understanding the population being served, their health behaviors, and preferences. “It’s not just about hunger, but nutrition too,” Karner adds. “We focus on the quality of the foods.” Although Karner is graduating, this is a continuing project that will be refined and passed along to other graduate students to champions, continued collaboration with stakeholders and sharing best practices without other school systems.
Hsu, M.S.H., Rouf, A., & Allman-Farinelli, M. (2018). Effectiveness and behavioral mechanisms of social media interventions for positive nutrition behaviors in adolescents: A systematic review. Journal of Adolescent Health, 63(5), 531-545. https://doi.org/10.1016/j.jadohealth.2018.06.009.
Pew Research Center. Social Media Fact Sheet. Internet and Technology2018.
Pew Research Center. Teens, Social Media & Technology Overview 2015. Internet & Technology, 2015.
Poulin, S. M. & Peng, J. (2018). Connecticut Childhood Obesity Report, 2018. Hartford, CT: Connecticut Department of Public Health.
Tu, A. W., Watts, A. W., Chanoine, J. P., Panagiotopoulos, C., Geller, J., Brant, R., et al. Does parental and adolescent participation in an e-health lifestyle modification intervention improves weight outcomes? BMC Public Health. 2017,17:352.
As part of Marc Cournoyer’s involvement with the Healthy Homes Partnership, he created a poster contest to recognize national hand washing awareness week which runs from Dec. 2-8. Some of the kids from the Windham Heights 4-H club created posters to educate the public on the importance of hand washing. Marc is a UConn Extension 4-H educator.
Obesity is increasingly affecting residents of Connecticut. Recent statistics report that 20% of children and 36% of young adults are afflicted by obesity (Poulin & Peng, 2018). A team of Extension educators, faculty, and graduate students in Allied Health Sciences are working with community partners to take a multi-faceted approach to addressing health and nutrition issues in schools and families through research and outreach.
“We’re trying to empower income-challenged families to minimize the barriers to healthy eating and lifestyles,” says Valerie Duffy, PhD RD, principal investigator or co-principal investigator on the projects, and Professor and Director of the Graduate Program in Allied Health Sciences. “We’re working with stakeholders to determine what modes of communication are best for them, and how to close the gap between what the families are doing, and what behaviors would be better.”
Currently there are three funding sources supporting the initiatives of the team. The first is a grant from the Child Health and Development Institute of Connecticut on preventing obesity in early childhood by offering parents of economic disadvantage simple and feasible feeding practices to develop healthier food preferences for their children. Duffy and Jennifer Harris, PhD, MBA from Allied Health Sciences and the Rudd Center for Food Policy and Obesity are the co-PIs. Other team members are from Allied Health Sciences, the Rudd Center, the Department of Nutritional Sciences, the Department of Communication, and Connecticut Children’s Medical Center. The community partner is East Hartford Family Resource Center.
“We have a collaborative team that’s trying to develop simple messages for families to help them establish healthy eating behaviors in toddlers. We hope to make messages are tailored to families so they are more meaningful,” says Duffy.
Hatch funding from the Storrs Agricultural Experiment Station, also in UConn’s College of Agriculture, Health and Natural Resources funds tailored messages for health promotion and obesity prevention using e-health and m-health. The inter-disciplinary team is also on this project, with many of the same team members. Three connected studies will harness technology to deliver tailored nutrition and health messages to middle school students, adolescents, and young adults to improve diet quality for obesity prevention. Community partners include Windsor Public Schools and UConn Student Health Services.
The SNAP-Ed program, funded by the Supplemental Nutrition Assistance Program (SNAP) of the United States Department
of Agriculture (USDA) is the third funding source, and glue that connects all of the projects. The SNAP-Ed program has built a foundation in communities throughout central Connecticut and developed strong partnerships over many years of collaboration. In turn, these partnerships allow the team to identify community needs with input from audiences served and program partners.
“We make lessons applicable to our audiences’ lives,” says Tina Dugdale, MS, RD/RN. “It’s possible to eat healthy foods like fruits and vegetables in recommended serving sizes.” The SNAP-Ed program engages undergraduate and graduate students in Allied Health Sciences – especially those in the Dietetics Coordinated Undergraduate Program and Internship – who work in a variety of communities in Connecticut to deliver nutrition education and carry out service and outreach projects.
All three of the projects offer communication and outreach that is culturally relevant and tailored to the populations served. Materials and classes are offered in English and Spanish. Survey research will identify the key gaps in behavior, and further influence the communication campaigns. The goal connecting all projects is to improve family dietary quality and energy balance in families of economic disadvantage.
“Many people are banded together throughout the state putting forth efforts to help people with their hardships,” Dugdale concludes. “It’s a satisfying victory when we see our participants make small changes that contribute to the improvement of their health and nutrition.”
Poulin, S. M. & Peng, J. (2018). Connecticut Childhood Obesity Report, 2018. Hartford, CT: Connecticut Department of Public Health.