Rural Health & Nutrition resources for COVID-19
Clemson Extension’s Rural Health & Nutrition Team is working to provide updates on COVID-19 as well as providing tips and tricks on staying healthy during this pandemic.
- General COVID-19 Resources
Questions about COVID19 vaccines? Get the facts.
Talking with children about COVID-19
Talking to children about the Coronavirus can be difficult. Here are great suggestions: How to Talk to Children About the Coronavirus (YouTube)All the questions you’re wondering about COVID-19
There are still several question about the COVID-19. Here are all of the answers you have been looking for: CDC Frequently Asked Questions about COVID-19What does community spread actually mean?
Learn about community spread and how to prevent contacting contaminated surfaces or objects. How COVID-19 SpreadsCDC current number of cases (updated daily)
Cases in U.S. (CDC)If you are at higher risk of getting COVID-19
Reduce your risk of getting sick by taking these actions: People Who Are at Higher Risk for Severe Illness - Personal Health Habits to protect yourself
It is up to each of us to stop the spread of COVID-19.
We can stop the spread of COVID-19 by washing your hand often with soap and water for at least 20 seconds especially, after contact with bodily fluids. Also, we can prevent the spread of COVID-19 by cleaning and disinfecting all “high touch” items daily. Some examples of “high touch” items are phones and other electronics, counters, tabletops, doorknobs, bathroom fixtures. Most EPA- registered household disinfectants should be effective. We can also do the following things to prevent the spread of COVID-19:
- Stay home except to seek medical attention if you are sick.
- Separate yourself from others in your home if you are sick. (Practice home isolation)
- Wear a face mask if you are sick, especially if you are visiting the door or around others. If you are the caregiver of someone with COVID-19 wear a face mask when you are around the sick person.
- Limit visitors to your home, there are many people with COVID-19 who don’t show symptoms. This is extremely dangerous for seniors, individuals with weak immune systems, pregnant women, newborns, and children.
- Cover your mouth with a tissue when you cough or sneeze and throw away used tissues in a lined trash can.
*Coronavirus Disease 2019 (COVID-19). (2020, March 21). Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/index.html
Handwashing
During this time, handwashing is very important. Washing your hands is one of the best ways to protect yourself and others. When and How to Wash Your HandsMore information on handwashing and sanitizers can be found at:
Coronavirus: Handwashing and Sanitizers
Coronavirus-Defense: Healthy Habits (PNG image file)
Handwashing (PNG image)
Homemade Sanitizer
Can’t find disinfecting products? Learn how to make your own. Keep your home clean and disinfected. Cleaning and Disinfection for HouseholdsPersonal health habits to protect yourself
Protect yourself and others! Learn more about personal habits and everyday preventive actions. Get Your Home Ready: Detailed Planning Guidance - Protect your home and community
Avoiding Scammers
Follow these tips to help you avoid falling for scams:https://www.aces.edu/blog/topics/health/coronavirus-avoiding-scammers/
Protect your home
You can plan and make decisions now that will protect you and your family during a COVID-19 outbreak. Learn what you can do to prepare your home and family:https://www.cdc.gov/coronavirus/2019-ncov/prepare/protect-home.html
Preparing for an outbreak in your community
A COVID-109 outbreak could last for a long time in your community. Creating a household plan can help protect your health and health of those you care about during this outbreak of COVID-19:Preventing the Spread of Coronavirus Disease 2019 in Homes and Residential Communities
Coronaviruses are a large family of viruses, some causing illness in people and others that circulate among animals. This interim guidance may help prevent this virus from spreading among people in their homes and in other residential communities.https://www.cdc.gov/coronavirus/2019-ncov/hcp/guidance-prevent-spread.html
- Food preparation, storage, stretching
Extending food during the pandemic
Practice the "first in, first out" rule
Store older foods in the front of your refrigerator or pantry and newly purchased items behind them. Place fresh fruits and vegetables in the easiest-to-grab spot in the refrigerator alongside dairy items with approaching expiration dates. Arrange pantry items with the closest "use by" dates in front. This helps you use these items first and lower food waste.
Eat fresh produce first
Start with the most ripe fresh fruits and vegetables. Store these items properly to extend their shelf life (see page 2 for more details on proper storage of fresh produce). Pair produce with cooked whole grains and a palm-sized serving of lean protein for a complete, healthy meal. Wilted or mushy produce isn't necessarily a sign it should be thrown away. Cooking or freezing produce can make it last longer.
FREEZE! Don't throw it away
Freezing fresh produce, meat, and dairy can extend the life of these foods. For example, bananas that are browning can be stored in the freezer for later use in smoothies or baked goods. Leftover soup and casseroles made from fresh produce can be stored in the fridge for 3-4 days or portioned out and frozen for up to 3 months. Uncooked meat can be stored in the freezer from 4-12 months and cooked meat can be frozen for 2-3 months. Cut cheese into slices or chunks and freeze milk in ice cube trays for use in recipes later.
Servings matter
It can be easy to overeat while being at home for the majority of the day. Focus on serving sizes to stay healthy and extend food during this time of limited resources. USDA's MyPlate provides a general guide for servings of all food groups.
Servings per day
Vegetables: 5
Fruit: 4
Grains: 6
Protein: 2.5
Dairy: 3
Healthy Oils: 3
How long will this food last?
Learn how to properly store and manage food: Food Selection and StorageHelpful food and shopping tips
Take steps now in case you face a quarantine. tips to help you prepare for a coronavirus quarantine. These shopping and meal planning suggestions can make a quarantine experience less stressful: Coronavirus: Helpful Food and Shopping TipsCommon Ingredient Substitutions
A quarantine can mean that you may run out of certain ingredients in your kitchen. Learn about some substitutions for several common ingredients: Coronavirus: Common Ingredient SubstitutionsHealthy Shelf-Stable Foods
Knowing which shelf-stable foods can promote good health and will help you prepare to feed your family a healthy and balanced diet while you are at home for an extended time: Coronavirus: Healthy Shelf-Stable Foods - Activities for engagement during stay-at-home orders
Activities for kids during time at home
Having a hard timekeeping your children busy during the COVID-19 crisis? Here are some ideas to help you make this time less stressful: Avoid Cabin Fever With These 125 Ideas to Keep Kids Entertained During the Coronavirus CrisisPhysical activity during time at home
Remember that physical activity is important. Here are some ideas on how you can stay active at the comfort of your home. How to Move More Anytime Anywhere - 3 Easy Ways to Relieve Stress
Taking care of yourself doesn’t have to be complicated. Try these three tips below to invite calm and reduce stress today! Stress will never disappear from your life. Therefore, stress management needs to be ongoing. By paying attention to what causes your stress and making a conscious effort to practice relaxing, you can counter some of the negative effects of stress and increase your ability to cope with challenges.
EAT
Eat Something Good for You. Try vegetables in a rainbow of colors for more nutrients - whole foods like vegetables, grains, lean protein, and fruit.
Eating a varied, healthy diet is an important part of taking care of yourself. Proper diet can counterbalance the impact of stress by strengthening the immune system, stabilizing mood, and reducing blood pressure.
MOVE
Find any Movement that Feels Good. Stand up and… stretch! dance! jumping jacks! walk! Move your body - in any way, for however long you like. Simple as that.
Any form of physical activity can act as a stress reliever. Exercise can refocus your mind on your body’s movements, which helps improve mood and ease the day’s irritations away. Activities such as walking or biking that involve repetitive movements of large muscle groups can be particularly stress relieving since they offer many of the same benefits as meditation. The benefits are strongest when you exercise regularly. This is because:
- Regular exercise lowers the level of stress hormones. Alternately, it pumps up feel good endorphins and other brain chemicals that enhance your sense of well-being.
- Exercise can improve your sleep quality, which can be negatively affected by stress and anxiety. 3. Regular exercise improves feelings of confidence and mood, which in turn promotes mental wellbeing.
PLAY
Be Creative! Try Something New. Learn about butterflies and then try to find them! Give your brain a break and do an activity just for fun!
Providing mental distractions can reduce muscle tension and decrease stress hormones. Try listening to music or turning your attention towards another hobby you enjoy. Do anything that requires you to focus on what you are physically doing in that moment rather than what you think you should be doing.
Make time for the people who bring you joy
Humans are social creatures, and as such, we crave feeling supported, valued and connected. Studies show that being socially connected increases happiness and leads to better health. You don’t have to be face-to-face with someone to feel these positive effects. Use technology to send a text, call, or FaceTime to friends and family; bonus points if you do the same activity apart that you would together and keep in touch throughout! While you spend time with those that spark joy in your life (together or apart), share a laugh! When you laugh, it lightens your mental load and causes positive physical changes in your body. Sharing a chuckle adds joy to life, eases anxiety and tension, improves mood, and strengthens resilience.
Make a list of people you can trust to support you. Take the effort to contact them regularly and reach out to them for help when stressed!
- More Information about COVID-19
Coronavirus are a large group of viruses that can cause illnesses in animals and humans. It is spread through respiratory droplets produced from an infected person coughs or sneezes. Coronavirus usually cause upper respiratory symptoms such as a cough or runny nose. It can cause serious symptoms that can be life-threatening. The 2019 novel (new) Coronavirus Disease or COVID-19 is a coronavirus that presents serious symptoms including: fever, dry cough, and shortness of breath. In more serious COVID-19 cases, one may experience trouble breathing, persistent pain or pressure in one’s chest, confusion, inability to arouse, vomiting or diarrhea. In cases where symptoms are more severe, you need to seek emergency medical attention IMMEDIATELY. Although, it is important to seek medical attention if you have any symptoms, it is important to call your medical provider to let them know that you have symptoms of COVID-19 before you arrive. You can use the Coronavirus Self-Checker to help you make a plan for seeking medical assistance.
FREE programs
Free LIVE Nutrition Classes and Cooking Demos
Fill in the required registration information and your county Nutrition Educator will contact you following registration.
PROGRAM PERKS:
- Get new recipes to use at home
- Money-saving tips at the grocery
- Prepare great tasting foods your family will love
- NO cost to participate
High Blood Pressure Mini Course
The Clemson Extension Health and Nutrition team's mini-course is delivered in 4, 1-hour discussions through an online, group format designed to inform, support, and encourage. Enrollment in the program will give you access to a Registered Dietitian who will be available to answer your nutrition questions while following the COVID-19 stay-at-home recommendations.
Watch for future registration.
The Health Extension for Diabetes program is being offered in an 8 lesson, online format for free! The Health Extension for Diabetes program is a diabetes self-management and education program for community members living with type 1 or type 2 diabetes. The purpose of the program is to provide you with the knowledge, skills, and support you need to prevent or delay complications related to diabetes.
Please contact, Danielle McFall at 864-365-0641 or dem@clemson.edu for more information or any questions.
The Diabetes Prevention Program is now being offered online! This program is for people with prediabetes or who are at a high risk for developing type 2 diabetes. The purpose of the program is to help you lose 5-7% of your weight and to develop healthy lifestyle habits to help you prevent or delay the development of type 2 diabetes.
Please contact Melissa Bales at 864-365-0635 or mbales@clemson.edu for more information or any questions.