Cooperative Extension Service Hardin County 111 Opportunity Way Elizabethtown, KY 42701 Phone (270) 765-4121 Fax: (270) 769-0426 hardin.ca.uky.edu

March 2020

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The Cooperative Extension Service prohibits discrimination in its programs and employment on the basis of race, color, age, sex, religion, disability, or national origin. Any employee who believes they have been discriminated against may seek resolution through a variety of paths. Discrimination may be reported to the District Director or supervisor. To file a complaint of discrimination, contact Tim West, UK College of Agriculture, 859-257-3879; Dr. Sonja Feist-Price or Terry Allen, UK Office of Institutional Equity and Equal Opportunity, 859-257-8927; or the USDA, Director Office of Civil Rights, Room 326-W Whitten Bldg., 14th & Independence Ave. SW, Washington, DC 20250-9410 (866) 632-9992.

Hello Homemaker!

Let me just say, coming back from maternity leave….it’s amazing how in just the span of 10 weeks I forgot how absolutely insane a day in Extension can be! And then throw in trying to leave on time to get a baby picked up from the sitter (working after hours was my MO before baby) and I’ve spent every day since returning running around like a chicken with my head cut off. I meet myself coming and going, I compliment the spit up that’s running down my shirt, tell myself I’m really pulling off those tired eyes, and I keep running to the next thing. But even with the chaos, I’m still so happy to be back. I love the work that we do in Extension and I love getting to work with each of you. I can’t wait to see what some of your clubs do this spring!! I want to encourage you to do a few things:

1. Attend State meeting. It’s April 21-23 in Owensboro this year, and I think will be a great time. KEHA State Meeting is a great way to get new ideas, meet new people, and get energized to really put your club into action.

2. Help us plan the Area Annual Meeting! It may not be until October, but when you’re planning a large gathering, October isn’t actually that far away. It’s going to take a village, and we’d love to have you on board! Maybe you like decorating, or filling goody bags, or contacting someone to guest speak – whatever it is, we’d love to have your help!!

3. Organize one club project this next month, and put it into action.

4. TELL US about your project!! You all do so many amazing things that I want to brag on as an agent but I don’t’ know you’re doing them!! I hear about them later or from someone else, and I would LOVE to hear them from you!! I’d love to brag on you on our Facebook page, and in our newsletter. The only way we are ever going to build mem-bership is by letting others know who we are and what we do. Being “the best kept se-cret” is one of my least favorite phrases, and a label I work every day to get rid of. BRAG ON YOURSELVES! First because you deserve it and second because when others see what you do, they’ll want to do it too!

I’m looking forward to seeing what you do, and thanks, as always, for doing it.

Hardin County Extension Agent for Family and Consumer Sciences

March BIRTHDAYS

March 1—Connie McCreary March 11—Chris Letterman March 14—Patsy Allen March 14—Edna Mae Akers Mar 15—Kathy Piper Mar 16—Betty McFarlan

March 21—Laura Mae Cox March 22—Carol Goldsmith March 22—Denise Johnson March 27 -Adele Eggleston Mar 31—Fern Grey

Rylee is now FOUR months old! She’s found her toes and her voice and she’s starting to get teeth. She loves her Daddy, her rattle ball, and unfortunately, the bright colors of a TV. We love having her around!

Gardener’s Toolbox Series will be held at the Hardin County Extension

Office - 270.765.4121 Classes start at 6 p.m. unless

otherwise stated Composting 2 – March 4 - $5 – Learn

more about all the ways to compost just about everything!

Mosaic Pot Class – March 23 AND 24 - $35 – In this two-part class, you will decorate an 8-inch terracotta pot and saucer with mosaic tiles in the first class. Then, come back the next night and learn all about grouting. Class size is limited.

Making a Bee Hotel – April 7 - $10 – Come and make a place for the mason and orchard bees to live in your yard and pollinate the flowers.

365 Days in the Life of a Gardener – April 15 - $5 - We will walk and talk through the history of a garden, discuss annuals, perennials, and heirlooms. Bringing the garden into the modern age with online resources and tools.

Rock painting – April 21 - $5 - Have you found painted rocks in public places? Join the craze of painting rocks and “hiding” them. Come and paint some rocks to hide in your favorite places! All supplies will be provided.

For additional classes held at the

Hardin County Library and

Barr Memorial Library at Ft. Knox

check our website@

hardin.ca.uky.edu

Hello, Homemakers,

The State Convention is fast approaching. If you have not registered, you should do so soon. Our Lincoln Trail area will be responsible for “manning” certain areas at the meeting, and volunteers are needed. If you can give one or two hours of your time at the basket raffle, the silent auction, or the homemaker showcase tables, please let Diane McCamish, area president, know. Your help will be greatly appreciated. Although our area meeting, which Hardin Co. Homemakers will host, is several months away (Oct. 16th), it is not too early to begin planning. A steering committee will be called together to begin organizing our plans for this event. The other counties of our area look forward to coming to our city this year and enjoying a large crowd of attendees at this yearly meeting. At your clubs’ March meetings there will be additional information about who will be on the steering committee and a time and place to begin planning. As you can see, things are getting busy! Bettina Marple Hardin County Homemaker President

Beginning Quilting Class

New date is: Tuesday, April 14 9:30 to 4:30 Cost $20.00 Instructor: Patty Pruitt If you want to get started quilting or you want to improve your skills then this is the class to attend. We will discuss everything from needles/thread to putting on a border.

Supply list will be given at time of registration.

Registration deadline is April 7.

Rescheduled

Come and join our new

Stitchers for Hope

that meets on the 2nd Thursday of each month. We will meet

from 1:00—5:00 p.m. in the Sewing Room at the Hardin County

Extension office.

We will be bringing a variety of projects for Non-Profit, doing a

different project each month. If you have a charity and/or

project that really interests you, let us know.

Our February project will be making fleece hats for cancer

patients. Each cap requires 1/2 yard of fleece. Also needed are

sewing supplies. Pattern will be provided to those attending.

For questions please contact instructors and Master Clothing

Volunteers, Wanda Teegarden at 270-872-3629 or Gail Hinton

at 270-765-7545

Cross Stitchers A free group that meets on Saturdays (9:00-5:00) throughout the year to work on projects and learn new techniques from one another.

Love cross stitch and want to finish your project surrounded by others who love cross stitch too?

Then this group is for you!

Don’t know anything about cross stitch but want to learn?

Then this group is for you too!

Come when you can and leave when you need to.

Bring a project you’re working on or bring supplies to get started and

someone will help you!

For dates call 270-765-4121

Hardin County Cooperative Extension Service

DAYLIGHT SAVINGS TIME BEGINS

MARCH 8

Set your clocks 1 hour forward

The April Homemaker Lesson has been cancelled due to the agent from Marion County leaving her position. We will include the April lesson in the upcoming April newsletter. We apologize for any inconvenience caused.

April

How Healthy Bladder

Habits Might Help

You Don’t be embarrassed: The unwanted urine leak happens

to many of us from time to time. In fact, it is estimated that

13 million people in the United States suffer from

regular urine leaks. Many more women have the issue than

men. Some women leak daily, while others may have the

issue once-in-a-while. You may fall somewhere in

between. Urinary incontinence (UI) can happen at any age,

but occurrences increase in young adulthood and steadily

rise in older adults. The prevalence of UI in women by age

group are 6.9% for 20-39 year olds, 17.2% for 40-59 year

olds, 23.2% for 60-79 year olds, and 31.7% in women 80

years or older. These statistics could actually be higher

because half of women do not seek medical help for their

condition. A combination of embarrassment and belief that

UI is a natural part of aging and childbirth, prevent women

from speaking with a healthcare professional. Women

should not ignore UI, as treatment can be

relatively simple and often effective.

More than 50% of wom-en will

experience urinary in-continence at some

point in their lifetime. If leaking is affecting your life, it is important to speak with

your healthcare provider. There are many effective

treatment options. One conservative treatment for UI is

physical therapy. Patients work with physical therapists to

address poor bladder habits that make UI worse and to

strengthen the pelvic floor. In this lesson, we will show you

some examples of exercises that strengthen the pelvic

floor and can help prevent leakage. You will also learn how

UI can impact your life, the parts of your body that play a

role in urination, types of common bladder issues and bad

habits, and when to seek help. Being knowledgeable about

UI and knowing that is a treatable condition will help you

gain the confidence to seek treatment options from your

healthcare provider.

How Urinary Leakage Can Im-pact Your Life If you are living with UI, you may have found that it has

changed your life in a number of ways. Women have

reported changes in different aspects of their lives

emotionally, socially, physically, and psychologically as a

result of incontinence. Studies show that those with UI

have a poorer quality of life than those without.

Bladder Anatomy 101 The goal of the urinary tract system is to allow urine to

ac-cumulate in the bladder and then void the urine

periodically at times that are convenient and socially

appropriate (Figure Below). The process seems simple.

So why do so many people struggle with urinary leaking?

The first part to answering this question is by

understanding the process. Two major players in a

properly functioning urinary tract system are the pelvic

floor and the brain! As children we learn to sense our

bladder filling as well as when and where to allow for

socially appropriate places to void the bladder. Just as a

child learns to use the muscles in the legs to walk, a child

also learns to use the muscles of the pelvic floor to hold in

urine. What is the pelvic floor and what does it do? The

pelvic floor is made up of a group of muscles that are

connected to the bottom of the pelvic bones. You can think

about these muscles like a hammock that covers the large

space that exists between the pelvic bones. The pelvic floor

has 3 vital jobs: The pelvic floor muscles work with internal

ligaments to

provide support for

the pelvic organs.

The pelvic organs

include the blad-

der, uterus, vagina,

small intestines,

and rectum.

Strengthening of

the pelvic floor

muscles can pre-

vent pelvic floor organs from pressing down through the

vaginal opening. The muscles of the pelvic floor along with

the abdominal muscles, back muscles, and diaphragm sta-

arms, legs, and head are attached. The pelvic floor muscles

control entry and exit from the body. As you have a desire

to urinate or defecate, your pelvic floor muscles relax to

allow you to do so. However, if you would like to prevent

exit of urine and feces, the muscles can be contracted

(tightened). Pelvic floor muscle strength can also prevent

leakage of feces and urine.

Good Bladder Habits Your bladder can hold more than you might realize.

Table 1 shows how much urine your bladder holds and

what it should normally feel like when that much liquid is

in your system. It is important that you train yourself not

to empty your bladder before it reaches a full capacity

(strong desire to void). If you are regularly emptying your

bladder prior to having a desire to void (peeing “just in

case”), your brain will notice your frequency of urination

and send inappropriate messages that you have to go

more often than you actually do. So good bladder habits

are those that allow your bladder to become properly full,

prior to emptying.

Here are a few general rules for good bladder habits:

Wait about 3-4 hours be-tween urinating

• Avoid urinating “just in case.”

Do not use the toilet just because there is one nearby.

Caffeinated beverages like coffee and soda can irritate

your bladder. When the bladder becomes irritated, it can

trigger or worsen the need to frequently urinate and/or

urgently. There is limited research data on food and

beverage irritants beyond caffeine for UI, but there are

clinical cases that show certain foods and drinks can

irritate the bladder. Everyone has a different response to

food and beverages so what affects one person may not

affect you. Keeping a diary of food and beverages is useful

to see if a particular food or drink affects your bladder.

Review the list of items in the supplemental handout on

foods and beverages. If you leak, identify the items that

are a regular part of your diet. Does your pattern of food

or drink intake look like it could be giving you problems?

This may give you clues about certain foods or drinks that

might make the leaks worse. Most often, the guilty items

are coffee, tea, and soda. For one week, remove from your

diet two or three items and keep track of your bladder

issue. Start with the most likely items first. At the same

time, keep a bladder diary. Was there a connection? If not,

try this with a few other items that are a part of your diet

the next week. Be observant to changes in your bladder

habits. If there is a change in your bladder habits, see if

there has been a change to your eating/drinking pattern as

well. For example, during the summer, you may drink more

ice tea or lemonade. Is that when you see an uptick in leak-

age? Share your findings with your healthcare provider

when seeking treatment for UI.

Strengthening Your Pelvic Floor Remember, the pelvic floor is made up of a group of mus-

cles. Thankfully, muscles can be strength-

ened. Keeping your pelvic floor muscles

strong is an important

factor in bladder health and is one type of

effective treatment for UI in women. Ask a

physical therapist about exercises that can

help strengthen your pelvic floor. As with

any new exercise program, if you have on-

going medical issues, health concerns, and/or it has been a

while since you have participated in exercise, it is best to

talk to your doctor before starting.

When to See Your Healthcare Provider There are times that general pelvic floor exercises may not

be appropriate for what you are experiencing. Here are

reasons to go see your healthcare provider:

Frequent night urination

Sudden onset of frequency and/or urgency

Inability to fully empty bladder