If the spike in gardening interest the last few years is any indication of what 2023 will be like, now is the perfect time to start planning! Consider these tips and links from the Utah State University Extension Gardeners Almanac.

• Peruse garden/seed catalogues to help determine new vegetable varieties to try in the garden.
• Plan out and design the vegetable garden. Try to implement crop rotation of vegetable families to reduce disease buildup.
• Consider growing herbs and/or microgreens indoors to add fresh greens to your diet.
• Use deicing compounds sparingly to avoid salt damage to landscape plants.
• If storing bulbs, check their condition to ensure they are firm. Remove any that are soft or rotten.
• Perform routine maintenance on lawn mowers and other small engine garden equipment.
• Sign up to become a member of the USU Botanical Gardens and receive discounts on classes and workshops along with other special benefits.
• Look for specific gardening information at garden.usu.edu. Here you will find information on fruit, vegetable, and herb growing guides as well as tips on soil, lawn, yard, tree, shrub, and flower care. Also included are monthly tips, the basics of gardening, information on drought, events, classes, and more.

It can be a challenge to make the time to rest our minds, relax, and find peace. But it is definitely worth the effort. 

According to a study reported at the College of Saint Benedict and Saint John’s University, chronic stress may be linked to many physical illnesses and can negatively affect our mental health. The study showed that:

* 43% of adults experienced adverse health effects from stress.

* 75-90% of visits to a physician’s office are for stress-related conditions and complaints.

* Stress has been linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide. Developing the ability to relax will help alleviate the impacts of stress and anxiety.

How can we learn to relax and enjoy life’s simple moments with all our duties and responsibilities? Meditation may be the answer. Consider this information.

Meditation has been used for years as a way to increase calmness and help with physical relaxation. Meditation is a combination of the mind and body working together to calm the mind and help us find peace. According to the National Center of Complementary and Integrative Health, there are numerous types of meditation, but most have four common elements:

1. A quiet location with few distractions.
2. A comfortable position (sitting, lying down, walking).
3. A focus of attention on something specific.
4. An open attitude to let distractions come and go without judgment.

There are numerous benefits to meditation. It calms, restores, reduces stress, lowers blood pressure, frees our mind from worries, helps us focus on happiness, creates a more stable mood, and increases our feelings of control over life’s situations. It also decreases muscle tension, helps with weight loss, enhances energy levels, improves memory, promotes greater tolerance, gives deeper spirituality, slows the aging process, and helps us put things into perspective.

Learning to relax through meditation is a skill that takes time and practice. There are many online resources and apps available. Take time to explore different methods and find what works best for you. Dedicate 10 minutes each day for meditation, and learn ways to relax and reflect on the positive in life. 

With many illnesses circulating, including the common cold, flu, RSV, hand-foot-mouth disease, and the COVID virus, the new year is an excellent time to reevaluate hygiene habits. How often do you clean and disinfect items used daily, such as electronics or water bottles? Did you know there is a difference between cleaning, sanitizing, and disinfecting?

• Cleaning – Regular cleaning will remove most germs, dirt, and impurities from surfaces. Use water and soap to reduce the risk of infection from surfaces in your home. Experts recommend cleaning first before sanitizing or disinfecting since dirt and other impurities may make it more difficult for chemicals to kill germs. Areas of focus include high-touch surfaces such as light switches, electronics, doorknobs, countertops, etc.

• Sanitizing – Sanitizing reduces the remaining germs on surfaces after cleaning and can be done with a weak bleach solution or commercial sanitizing spray. For nonporous objects, sanitize by boiling, steaming, or using a diluted bleach solution. Depending on the item, you may be able to put it in the dishwasher on a sanitizing cycle. 

• Disinfecting – Disinfecting kills most bacteria and viruses that remain on surfaces after cleaning and sanitizing. By disinfecting after cleaning, you can significantly lower the risk of spreading disease. According to the CDC, it is not necessary to sanitize or disinfect daily unless someone in your home is sick or someone who was recently ill visited. To disinfect, use an EPA-registered disinfecting product or a stronger bleach solution. Wash your hands with soap and water for at least 20 seconds immediately after using disinfectants.

Consider these cleaning tips for regularly used items.

Electronics – Many of us use our phones, tablets, touch screens, remote controls, and other devices dozens of times a day. And while the best way to keep germs from spreading is to wash our hands frequently, we can also reduce the risk of infection by regularly cleaning the items we use. The CDC suggests following the manufacturer’s instructions and recommendations for cleaning electronic devices, but general tips include putting a wipeable cover on devices to make cleaning and disinfecting easier and using a slightly damp, lint-free cloth. Do not spray anything directly on the device, and keep liquids or moisture away from openings.

Water bottles – Experts recommend washing and sanitizing bottles after each use to keep them clean and not sharing a water bottle with someone who has cold-like symptoms. If your bottle is dishwasher safe, you can clean and disinfect it there. If it is not, Michigan State University Extension suggests you wash the bottle in hot water with a teaspoon of unscented dish soap each day to reduce the risk of illness from bacterial growth. Soak the bottle in soapy water for a few minutes, rinse it with warm water, and let it completely dry before the next use. Avoid leaving water in your water bottle for long periods. 

And don’t forget the health precautions we learned during COVID. Wash your hands or use hand sanitizer when soap and water are not available. Cover your nose and mouth when you sneeze or cough. Avoid close contact with people who are sick, and avoid sharing personal items with them. Stay up-to-date on immunizations, and stay home when you do not feel well.

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How to Keep Your Water Bottle Germ-Free. Retrieved from https://www.canr.msu.edu/news/how_to_keep_your_water_bottle_germ_free 

When and How to Clean and Disinfect Your Home. Retrieved from https://www.cdc.gov/hygiene/cleaning/cleaning-your-home.html

How to Sanitize Your Phone and Other Devices. Retrieved from https://www.fcc.gov/consumers/guides/how-sanitize-your-phone-and-other-devices#:~:text=Our%20mobile%20phones%20connect%20us,day%20as%20a%20preventative%20measure. 

By: Emma Parkhurst, USU Extension assistant professor, health and wellness

Emma.Parkhurst@usu.edu, (435) 919-1334