[{"id":389,"date":"2026-07-09T22:27:26","date_gmt":"2026-07-09T22:27:26","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=389"},"modified":"2026-07-09T22:43:08","modified_gmt":"2026-07-09T22:43:08","slug":"sleep-and-recovery-to-support-physical-activity","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/sleep-and-recovery-to-support-physical-activity\/","title":{"rendered":"Sleep and Recovery to Support Physical Activity"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"814\" height=\"556\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep.png\" alt=\"\" class=\"wp-image-451\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep.png 814w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep-300x205.png 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep-768x525.png 768w\" sizes=\"auto, (max-width: 814px) 100vw, 814px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Quality sleep gives your body the time it needs to recover, restore energy, and prepare for your next day of physical activity. Image Credit: Canva <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quality sleep is essential for good health, yet many adults do not get enough of it. Sleep is much more than a time to rest. It is when the body recovers from the physical and mental demands of the day. During sleep, the body repairs muscle tissue, restores energy, regulates hormones, strengthens the immune system, and supports brain function. These important processes help prepare the body for daily activities and regular physical activity. Whether you are beginning an exercise program or maintaining an active lifestyle, getting enough quality sleep is one of the best ways to support recovery, improve physical performance, and promote overall health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Sleep Matters<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is an active biological process that supports nearly every system in the body. During sleep, the body repairs muscle tissue, replenishes energy stores, strengthens the immune system, and regulates hormones that influence metabolism, appetite, and stress. These restorative processes become especially important after physical activity, when the body is working to recover from the physical demands of exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Adults who consistently get enough sleep are more likely to have the energy needed to engage in regular physical activity. In contrast, insufficient sleep can contribute to daytime fatigue, decreased motivation, reduced concentration, and poorer exercise performance. Research has also shown that inadequate sleep may slow recovery and increase the likelihood of injury by affecting balance, coordination, and reaction time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The American Academy of Sleep Medicine recommends that adults sleep at least 7 hours each night to support optimal health. Many adults function best when they consistently get between 7 and 9 hours of quality sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Relationship Between Sleep and Physical Activity<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep and physical activity have a two-way relationship. Being physically active can improve sleep quality, while getting adequate sleep helps individuals perform better during physical activity. When one area suffers, the other often does as well.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">People who do not get enough sleep may find it more difficult to complete their usual exercise routine because they feel tired or lack motivation. Exercise may also feel more physically demanding, even when completing activities that normally seem manageable. Over time, this cycle can make it more challenging to remain physically active.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On the other hand, individuals who consistently prioritize both exercise and sleep often experience improved energy levels, better mood, enhanced cognitive (brain) function, and greater overall well-being. These benefits can make it easier to establish and maintain healthy habits over the long term.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Understanding Recovery<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Recovery is an important part of every physical activity program. While it may be tempting to exercise every day without rest, the body needs time to recover from physical activity in order to adapt and become stronger.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recovery does not always mean complete inactivity. Active recovery involves participating in low-intensity activities that encourage blood flow while placing minimal stress on the body. Walking, gentle stretching, yoga, or light cycling are all examples of active recovery that may help reduce muscle stiffness and improve flexibility without overloading the muscles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Scheduling regular recovery days can also help reduce the risk of overuse injuries and prevent burnout. Recovery is particularly important after vigorous exercise or strength training sessions, when muscles require additional time to repair and rebuild.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Simple Strategies to Improve Sleep and Recovery<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Developing healthy sleep habits does not require major lifestyle changes. Small, consistent behaviors can improve both sleep quality and recovery over time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consider incorporating the following strategies into your daily routine:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aim for 7 to 9 hours of sleep each night.<\/li>\n\n\n\n<li>Go to bed and wake up at the same time each day, including weekends.<\/li>\n\n\n\n<li>Create a sleep environment that is cool, dark, and quiet.<\/li>\n\n\n\n<li>Limit screen time during the hour before bedtime, as light from electronic devices may interfere with the body&#8217;s natural sleep cycle.<\/li>\n\n\n\n<li>Avoid consuming large amounts of caffeine or alcohol close to bedtime.<\/li>\n\n\n\n<li>Stay physically active throughout the week, but allow time for rest and recovery between more strenuous workouts.<\/li>\n\n\n\n<li>Drink enough water and consume balanced meals that support recovery after exercise. <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/nutrition-to-support-physical-activity-2\/\">Read more about nutrition to support physical activity here. <\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These habits work together to promote better sleep, improve recovery, and support long-term physical activity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Physical activity, nutrition, sleep, and recovery are all connected. While exercise strengthens the body, sleep provides the opportunity for the body to recover and adapt. Without adequate recovery, it becomes more difficult to maintain energy, perform well during physical activity, and continue making progress toward health goals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whether you are beginning a new exercise routine or working to maintain an active lifestyle, remember that recovery is not a sign of slowing down. It is an essential part of staying healthy. By making sleep a priority and allowing your body time to recover, you can support your physical activity goals and improve your overall health and well-being.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Programs to Support Your Physical Activity<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Clemson Extension Rural Health and Nutrition Team offers free, evidence-based physical activity programs designed to meet participants where they are and provide support every step of the way. Whether you want to build a walking routine with&nbsp;<a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_72O40TNfAUmwtZc\"><strong><em>WalkSC<\/em><\/strong><\/a>, create a balanced movement plan through&nbsp;<a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\"><strong><em>MoveSC<\/em><\/strong><\/a>, improve strength and function with&nbsp;<a href=\"https:\/\/www.eventbrite.com\/e\/practical-strength-tickets-1555438972839\"><strong><em>Practical Strength<\/em><\/strong><\/a>, or explore gentle, accessible movement through&nbsp;<a href=\"https:\/\/www.eventbrite.com\/e\/yoga-for-every-body-tickets-1428088052809\"><strong><em>Yoga for Every Body<\/em><\/strong><\/a>, our programs provide structured guidance, education, and ongoing support from trained fitness and health coaches. Designed for beginners and experienced movers alike, these programs focus on building confidence, consistency, and realistic habits that support long-term health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\"><em><strong>MoveSC<\/strong><\/em><\/a>&nbsp;is a free Clemson Extension program available to South Carolina residents that provides 11 weeks of group education and support focused on physical activity and healthy movement habits. Participants learn how to apply the Physical Activity Guidelines for Americans recommendations for cardiovascular, strength, and balance and flexibility training to their everyday lives. The program also provides opportunities to meet with two certified personal trainers who help participants develop a personalized physical activity plan based on their goals, abilities, and lifestyle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Learn more about our physical activity programs and additional resources by visiting our&nbsp;<a href=\"https:\/\/www.clemson.edu\/extension\/health\/\"><strong>website<\/strong><\/a>&nbsp;or contacting the Rural Health and Nutrition Team at&nbsp;<a href=\"mailto:healthextension@clemson.edu\">healthextension@clemson.edu<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Academy of Sleep Medicine, &amp; Sleep Research Society. (2015). <em>Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society<\/em>. <em>Sleep, 38<\/em>(6), 843\u2013844. https:\/\/doi.org\/10.5665\/sleep.4716<\/li>\n\n\n\n<li>American College of Sports Medicine. (2024). <em>ACSM&#8217;s guidelines for exercise testing and prescription<\/em> (12th ed.). Wolters Kluwer.<\/li>\n\n\n\n<li>Lambe, N. (2026). <em>The essential role of sleep in recovery and better health. <\/em>American Council on Exercise. https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/9071\/the-essential-role-of-sleep-in-recovery-and-better-health\/?srsltid=AfmBOorQhhh5BLmzT2VKKs2rz7Qi9fnX7NbxnkKAa3ERg2tHKUeNtkCV<\/li>\n\n\n\n<li>National Academy of Sports Medicine. (2024). <em>The importance of sleep and recovery<\/em>. https:\/\/blog.nasm.org\/exercise-programming\/the-importance-of-sleep-and-recovery<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Camden Bryan, Rural Health and Nutrition Agent, Statewide<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Quality sleep gives your body the time it needs to recover, restore energy, and prepare for your next day of physical activity. Image Credit: Canva Quality sleep is essential for good health, yet many adults do not get enough of it. Sleep is much more than a time to rest. It is when the body [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":451,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,105071,105058,105347,105431,105072,103700,104040],"tags":[105178,105267,105010,105037,105409,105410,105009,105034,105442],"coauthors":[105057],"class_list":["post-389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-mental-health-wellbeing","category-physical-activity","category-practical-strength-physical-activity","category-sleep-health","category-stress","category-walksc","category-yoga-for-every-body","tag-camden-bryan","tag-ellie-lane","tag-health","tag-physical-activity","tag-recovery","tag-rest","tag-rural-health-and-nutrition","tag-sleep","tag-sleep-and-physical-activity"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep-150x150.png","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/389","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=389"}],"version-history":[{"count":8,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/389\/revisions"}],"predecessor-version":[{"id":456,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/389\/revisions\/456"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/451"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=389"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":391,"date":"2026-07-09T22:25:29","date_gmt":"2026-07-09T22:25:29","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=391"},"modified":"2026-07-09T22:43:09","modified_gmt":"2026-07-09T22:43:09","slug":"sleep-recovery-and-physical-activity-understanding-the-science-behind-rest-and-performance","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/sleep-recovery-and-physical-activity-understanding-the-science-behind-rest-and-performance\/","title":{"rendered":"Sleep, Recovery, and Physical Activity: Understanding the Science Behind Rest and Performance"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"889\" height=\"571\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep-Fact-Sheet.png\" alt=\"\" class=\"wp-image-449\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep-Fact-Sheet.png 889w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep-Fact-Sheet-300x193.png 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep-Fact-Sheet-768x493.png 768w\" sizes=\"auto, (max-width: 889px) 100vw, 889px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">During sleep, the body repairs muscle tissue, regulates hormones, and restores energy, making adequate sleep an essential part of recovery and overall health. Image Credit: Canva<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Sleep Matters<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is an essential biological process that supports physical, mental, and emotional health. Although sleep is often viewed as a period of rest, the body remains highly active throughout the night. During sleep, important physiological processes occur that repair tissues, restore energy, regulate hormones, strengthen the immune system, and consolidate learning and memory. These functions are critical for everyone, but they are especially important for individuals who participate in regular physical activity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise places stress on the muscles, bones, joints, cardiovascular system, and nervous system. This stress is necessary because it stimulates the body to adapt and become stronger. However, these adaptations occur primarily during recovery, not during exercise itself. Sleep provides the body with the opportunity to complete many of these recovery processes, making it an essential part of any physically active lifestyle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Understanding the Sleep Cycle<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is divided into two main categories: non rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. Throughout the night, adults cycle through these stages four to six times, with each cycle lasting approximately 90 to 120 minutes. Each stage plays a unique role in supporting recovery and overall health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Stage 1 NREM Sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stage 1 is the lightest stage of sleep and serves as the transition between wakefulness and sleep. Heart rate, breathing, and eye movements begin to slow as the body prepares for deeper sleep. Although this stage lasts only a few minutes, it signals the beginning of important restorative processes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Stage 2 NREM Sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stage 2 accounts for nearly half of an adult&#8217;s total sleep time. During this stage, body temperature decreases, heart rate slows, and muscles continue to relax. Brain activity changes as the body prepares to enter deep sleep. Stage 2 contributes to learning, memory, and motor skill development, all of which are important for physical performance and coordination.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Stage 3 NREM Sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stage 3, often called deep sleep or slow wave sleep, is the most physically restorative stage of sleep. During deep sleep:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Growth hormone is released to stimulate tissue repair and muscle recovery.<\/li>\n\n\n\n<li>Muscle fibers damaged during physical activity begin to rebuild.<\/li>\n\n\n\n<li>Glycogen stores are replenished to restore energy.<\/li>\n\n\n\n<li>Bone remodeling and tissue repair occur.<\/li>\n\n\n\n<li>The immune system becomes more active, helping reduce inflammation and support recovery.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Because so many restorative processes occur during deep sleep, insufficient sleep may delay recovery after exercise and reduce the body&#8217;s ability to adapt to training.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">REM Sleep<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Rapid eye movement sleep is the stage most associated with dreaming, but it also serves important biological functions. During REM sleep, the brain processes information, strengthens learning, and consolidates memory. For physically active individuals, REM sleep supports motor learning, coordination, reaction time, and skill development. These functions are particularly important when learning new exercises or improving athletic performance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Sleep Supports Recovery<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Recovery begins immediately after physical activity and continues for many hours afterward. Sleep allows the body to complete several processes that contribute to recovery.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Muscle Repair<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise creates microscopic damage to muscle fibers. During sleep, protein synthesis increases, allowing these fibers to repair and become stronger over time. This process contributes to improvements in muscular strength and endurance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hormone Regulation<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep helps regulate hormones involved in recovery, appetite, and metabolism. During deep sleep, growth hormone supports tissue repair and muscle development. Sleep also helps maintain healthy levels of cortisol, the body&#8217;s primary stress hormone. Chronically elevated cortisol may interfere with recovery and increase fatigue.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep also influences the hormones leptin and ghrelin, which regulate hunger and fullness. Inadequate sleep can disrupt these hormones, increasing appetite and making healthy food choices more difficult.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Energy Restoration<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Physical activity uses glycogen, the body&#8217;s stored form of carbohydrate, as a primary energy source. During recovery, glycogen stores are replenished, helping prepare the body for future physical activity. Adequate sleep supports this restoration process and helps reduce feelings of fatigue.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Immune Function<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Regular physical activity temporarily challenges the immune system. Sleep strengthens immune function by supporting the production of immune cells and reducing inflammation. Individuals who consistently obtain adequate sleep are generally better able to recover from exercise and maintain overall health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Happens When Sleep Is Limited?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Even one night of insufficient sleep can affect physical and mental performance. Research has shown that inadequate sleep may result in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reduced endurance and muscular performance.<\/li>\n\n\n\n<li>Slower reaction time.<\/li>\n\n\n\n<li>Decreased balance and coordination.<\/li>\n\n\n\n<li>Reduced concentration and decision making.<\/li>\n\n\n\n<li>Increased perception of effort during exercise.<\/li>\n\n\n\n<li>Delayed muscle recovery.<\/li>\n\n\n\n<li>Greater risk of overuse injuries.<\/li>\n\n\n\n<li>Increased fatigue and decreased motivation to be physically active.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Over time, chronic sleep deprivation has also been associated with an increased risk of obesity, type 2 diabetes, cardiovascular disease, depression, and impaired immune function.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Much Sleep Do Adults Need?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults obtain at least seven hours of sleep each night for optimal health. Most adults benefit from seven to nine hours of quality sleep on a regular basis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep quality is just as important as sleep duration. Frequent awakenings, inconsistent sleep schedules, and poor sleep habits may reduce the amount of restorative deep and REM sleep, even if total sleep time appears adequate.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Strategies to Improve Sleep and Recovery<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Healthy sleep habits can improve recovery and support regular physical activity.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consider the following recommendations:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maintain a consistent bedtime and wake time every day.<\/li>\n\n\n\n<li>Create a cool, dark, and quiet sleep environment.<\/li>\n\n\n\n<li>Limit exposure to electronic devices before bedtime.<\/li>\n\n\n\n<li>Avoid caffeine late in the day and limit alcohol before bed.<\/li>\n\n\n\n<li>Finish vigorous exercise at least two to three hours before bedtime if evening workouts interfere with sleep.<\/li>\n\n\n\n<li>Stay physically active throughout the week.<\/li>\n\n\n\n<li>Allow adequate recovery between intense workouts.<\/li>\n\n\n\n<li>Eat balanced meals and stay hydrated to support recovery.<\/li>\n\n\n\n<li>Seek medical advice if you regularly have difficulty falling asleep, staying asleep, or experience excessive daytime sleepiness.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Key Takeaways<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is one of the most important components of recovery and overall health. During sleep, the body repairs tissues, restores energy, regulates hormones, strengthens the immune system, and supports learning and memory. These processes help individuals recover from physical activity, reduce the risk of injury, and improve physical performance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prioritizing sleep should be considered just as important as engaging in regular physical activity and consuming a balanced diet. Together, these healthy lifestyle behaviors support long term health and well being. <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/nutrition-to-support-physical-activity-2\/\">Read more about nutrition to support physical activity here. <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Programs to Support Your Physical Activity<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The Clemson Extension Rural Health and Nutrition Team offers free, evidence-based physical activity programs designed to meet participants where they are and provide support every step of the way. Whether you want to build a walking routine with&nbsp;<a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_72O40TNfAUmwtZc\"><strong><em>WalkSC<\/em><\/strong><\/a>, create a balanced movement plan through&nbsp;<a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\"><strong><em>MoveSC<\/em><\/strong><\/a>, improve strength and function with&nbsp;<a href=\"https:\/\/www.eventbrite.com\/e\/practical-strength-tickets-1555438972839\"><strong><em>Practical Strength<\/em><\/strong><\/a>, or explore gentle, accessible movement through&nbsp;<a href=\"https:\/\/www.eventbrite.com\/e\/yoga-for-every-body-tickets-1428088052809\"><strong><em>Yoga for Every Body<\/em><\/strong><\/a>, our programs provide structured guidance, education, and ongoing support from trained fitness and health coaches. Designed for beginners and experienced movers alike, these programs focus on building confidence, consistency, and realistic habits that support long-term health.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\"><em><strong>MoveSC<\/strong><\/em><\/a>&nbsp;is a free Clemson Extension program available to South Carolina residents that provides 11 weeks of group education and support focused on physical activity and healthy movement habits. Participants learn how to apply the Physical Activity Guidelines for Americans recommendations for cardiovascular, strength, and balance and flexibility training to their everyday lives. The program also provides opportunities to meet with two certified personal trainers who help participants develop a personalized physical activity plan based on their goals, abilities, and lifestyle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Learn more about our physical activity programs and additional resources by visiting our&nbsp;<a href=\"https:\/\/www.clemson.edu\/extension\/health\/\"><strong>website<\/strong><\/a>&nbsp;or contacting the Rural Health and Nutrition Team at&nbsp;<a href=\"mailto:healthextension@clemson.edu\">healthextension@clemson.edu<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Academy of Sleep Medicine, &amp; Sleep Research Society. (2015). <em>Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society.<\/em> <em>Sleep, 38<\/em>(6), 843 to 844. https:\/\/doi.org\/10.5665\/sleep.4716<\/li>\n\n\n\n<li>American College of Sports Medicine. (2024). <em>ACSM&#8217;s guidelines for exercise testing and prescription<\/em> (12th ed.). Wolters Kluwer.<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2024). <em>Sleep and sleep disorders.<\/em> https:\/\/www.cdc.gov\/sleep<\/li>\n\n\n\n<li>Lambe, N. (2026). <em>The essential role of sleep in recovery and better health. <\/em>American Council on Exercise. https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/9071\/the-essential-role-of-sleep-in-recovery-and-better-health\/?srsltid=AfmBOorQhhh5BLmzT2VKKs2rz7Qi9fnX7NbxnkKAa3ERg2tHKUeNtkCV<\/li>\n\n\n\n<li>National Institute of Neurological Disorders and Stroke. (2025). <em>Brain basics: Understanding sleep.<\/em> https:\/\/www.ninds.nih.gov\/health-information\/public-education\/brain-basics\/brain-basics-understanding-sleep<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Camden Bryan, Rural Health and Nutrition Agent, Statewide<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed By: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>During sleep, the body repairs muscle tissue, regulates hormones, and restores energy, making adequate sleep an essential part of recovery and overall health. Image Credit: Canva Why Sleep Matters Sleep is an essential biological process that supports physical, mental, and emotional health. Although sleep is often viewed as a period of rest, the body remains [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":449,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,105042,105071,105058,105347,105431,105072,103700,10352,104040],"tags":[105178,105413,105267,105414,105010,105412,105037,105409,105411,105009,105034,105442,105440,105439,105206],"coauthors":[105057],"class_list":["post-391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-illness-sickness","category-mental-health-wellbeing","category-physical-activity","category-practical-strength-physical-activity","category-sleep-health","category-stress","category-walksc","category-wellness","category-yoga-for-every-body","tag-camden-bryan","tag-cortisol","tag-ellie-lane","tag-gylcogen","tag-health","tag-nrem","tag-physical-activity","tag-recovery","tag-rem","tag-rural-health-and-nutrition","tag-sleep","tag-sleep-and-physical-activity","tag-sleep-cycle","tag-sleep-health","tag-sleep-stages"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Sleep-Fact-Sheet-150x150.png","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/391","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=391"}],"version-history":[{"count":6,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/391\/revisions"}],"predecessor-version":[{"id":457,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/391\/revisions\/457"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/449"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=391"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":432,"date":"2026-07-09T12:29:18","date_gmt":"2026-07-09T12:29:18","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=432"},"modified":"2026-07-09T17:50:33","modified_gmt":"2026-07-09T17:50:33","slug":"understanding-and-addressing-sickness-absence-in-the-workplace","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/understanding-and-addressing-sickness-absence-in-the-workplace\/","title":{"rendered":"Understanding and Addressing Sickness Absence in the Workplace"},"content":{"rendered":"\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1077\" height=\"1430\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/workplace-absence-pic-edited.jpg\" alt=\"Figure 1 Clemson University FMLA manual\" class=\"wp-image-434\" style=\"aspect-ratio:0.7531486851875201;width:478px;height:auto\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/workplace-absence-pic-edited.jpg 1077w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/workplace-absence-pic-edited-226x300.jpg 226w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/workplace-absence-pic-edited-771x1024.jpg 771w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/workplace-absence-pic-edited-768x1020.jpg 768w\" sizes=\"auto, (max-width: 1077px) 100vw, 1077px\" \/><figcaption class=\"wp-element-caption\">Clemson University FMLA manual. Image Credit: Jevencia Hill<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Sickness absence remains one of the most significant contributors to economic and social challenges, directly impacting daily workplace operations and overall organizational effectiveness. In 2003, reports indicated that over 176 million working days were lost due to sickness absence. Today, that figure has risen dramatically, with billions of workdays lost annually due to illnesses.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is Sickness Absence?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sickness absence refers to any time away from work responsibilities due to illness or injury. A variety of factors can contribute to these absences, including alcohol consumption, limited access to healthcare, mental health challenges, and preexisting medical conditions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Despite these challenges, research consistently shows that early intervention plays a critical role in reducing and in some cases preventing certain illnesses. Lifestyle modifications, such as increased physical activity and healthier eating habits, can significantly improve overall health outcomes and workforce productivity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Do We Address the Crisis?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Addressing sickness absence requires a proactive and preventive approach:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Know Your Family History<\/strong><br>Family members share genetic traits, making it important to maintain awareness of health conditions on both maternal and paternal sides.<\/li>\n\n\n\n<li><strong>Get Regular Screenings<\/strong><br>Routine tests\u2014such as annual A1C, lipid panels, and kidney function screenings\u2014are essential and widely available through healthcare providers and local clinics.<\/li>\n\n\n\n<li><strong>Seek Education and Counseling<\/strong><br>Insurance providers, community organizations, clinical services, and nonprofit agencies offer valuable education and support programs.<\/li>\n\n\n\n<li><strong>Stay Up to Date on Vaccinations<\/strong><br>Vaccines play a critical role in protecting the body and strengthening immunity against preventable diseases.<\/li>\n\n\n\n<li><strong>Avoid Harmful Lifestyle Habits<\/strong><br>Reducing excessive alcohol consumption, avoiding recreational drug use, and quitting smoking can significantly lower health risks.<\/li>\n\n\n\n<li><strong>Manage Stress Effectively<\/strong><br>Chronic stress increases the risk of conditions such as diabetes and heart disease. Prioritizing mental wellness is essential for long-term health.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Future Outlook<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Preventive care continues to demonstrate positive outcomes in improving both individual health and workplace attendance:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Early intervention for employees experiencing mild to severe depressive symptoms has proven effective in reducing sickness absence and improving mental health outcomes.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.cdc.gov\/mental-health\/about\/index.html\">About Mental Health | Mental Health | CDC<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Government-led initiatives are being implemented to reduce rates of workplace absence due to illness. The Family Medical Leave Act (FMLA), Employee Assistance Programs (EAP), and Public Health and Preventive Care initiatives are all solution employers implement to reduce workplace absences.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.dol.gov\/general\/topic\/benefits-leave\/fmla\">Family and Medical Leave (FMLA) | U.S. Department of Labor<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Expanding access to sustainable healthcare resources in local communities is improving outcomes, particularly in underserved populations.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/dss.sc.gov\/\">South Carolina Department of Social Services<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Community Resource Highlight<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>Clemson University Rural Health and Nutrition (RHN) Team<\/strong> provides support for individuals managing chronic health conditions such as diabetes and related illnesses. Their <strong>Health Extension for Diabetes (HED)<\/strong> program is a peer-supported educational initiative offered at no cost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This program is ideal for individuals who:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Are at increased risk for diabetes<\/li>\n\n\n\n<li>Have been diagnosed with diabetes<\/li>\n\n\n\n<li>Have been recently diagnosed and are seeking guidance<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">For more information or to learn about upcoming sessions, contact the RHN team at <strong>healthextension@clemson.edu<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Centers for Disease Control and Prevention. (2025). <em>Are you up to date on your preventive care?<\/em>https:\/\/www.cdc.gov\/chronic-disease\/prevention\/index.htm.<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2024). <em>Preventing chronic diseases: what you can do now.<\/em> https:\/\/www.cdc.gov\/chronic-disease\/prevention\/index.htm.<\/li>\n\n\n\n<li>Henderson, M., Glozier, N., &amp; Elliott, K. (2005). Long Term Sickness Absence: Is Caused By Common Conditions And Needs Managing. <em>BMJ: British Medical Journal<\/em>, <em>330<\/em>(7495), 802\u2013803. http:\/\/www.jstor.org.libproxy.clemson.edu\/stable\/25459358.<\/li>\n\n\n\n<li>Lexis, M., Jansen, N., Huibers, M., van Amelsvoort, L., Berkouwer, A., Ton, G., van den Brandt, P., &amp; Kant, I. (2011). Prevention of long-term sickness absence and major depression in high-risk employees: a randomised controlled trial. <em>Occupational and Environmental Medicine<\/em>, <em>68<\/em>(6), 400\u2013407. http:\/\/www.jstor.org.libproxy.clemson.edu\/stable\/23048422.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jevencia Hill, Rural Health and Nutrition Agent, Richland, Lexington, and Kershaw Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Sickness absence remains one of the most significant contributors to economic and social challenges, directly impacting daily workplace operations and overall organizational effectiveness. In 2003, reports indicated that over 176 million working days were lost due to sickness absence. Today, that figure has risen dramatically, with billions of workdays lost annually due to illnesses. What [&hellip;]<\/p>\n","protected":false},"author":3908,"featured_media":434,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[706,10351,105042,105071,105038,105072,10352],"tags":[105064,105022,105010,105436,105174,105105,105037,105437,105009,105434,105438,105435],"coauthors":[105020],"class_list":["post-432","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes","category-health","category-illness-sickness","category-mental-health-wellbeing","category-seasonal-wellness","category-stress","category-wellness","tag-chronic-disease","tag-diabetes","tag-health","tag-illness","tag-illness-sickness","tag-jevencia-hill","tag-physical-activity","tag-prevention","tag-rural-health-and-nutrition","tag-sickness","tag-sickness-absence","tag-workplace-wellness"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/workplace-absence-pic-edited-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/432","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3908"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=432"}],"version-history":[{"count":6,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/432\/revisions"}],"predecessor-version":[{"id":443,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/432\/revisions\/443"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/434"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=432"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=432"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":407,"date":"2026-07-09T12:19:27","date_gmt":"2026-07-09T12:19:27","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=407"},"modified":"2026-07-09T17:47:22","modified_gmt":"2026-07-09T17:47:22","slug":"how-caring-for-plants-can-improve-your-well-being","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/how-caring-for-plants-can-improve-your-well-being\/","title":{"rendered":"How Caring for Plants Can Improve Your Well-Being"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"420\" height=\"559\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/image.jpg\" alt=\"A toddler holding a bucket of flowers in the sun. \" class=\"wp-image-408\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/image.jpg 420w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/image-225x300.jpg 225w\" sizes=\"auto, (max-width: 420px) 100vw, 420px\" \/><figcaption class=\"wp-element-caption\">Caring for plants helps make our living spaces healthier places to be, both indoors and out. Image Credit: Hannah Shifflette<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Gardening and caring for plants is much more than a hobby. While there are many well-known health benefits of having plants in and around your home, including the physical activity involved in gardening and nutritional value of consuming produce harvested from the garden, there are many other ways tending to plants can support our overall well-being. These benefits can include improving our emotional health, giving us a sense of purpose, and contributing to a healthier home environment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Plants Support Emotional Well-Being<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Research has found that those who care for plants may experience benefits such as reduced feelings of stress and anxiety. This may be partly due to the social connections that often come with gardening, which can be another source of support during life\u2019s challenges. Certain plants also provide aromatherapy benefits. Lavender, jasmine, and eucalyptus are all associated with feelings of calmness and relaxation. Caring for plants is also a wonderful way to activate your senses and practice mindfulness. Feeling the soil with your hands, enjoying the fragrance of a fresh herb plant, or feeling the warm sun on your skin can help you feel grounded and calm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Plants Can Give Us Purpose<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Caring for something alive, such as a plant, can give us a sense of confidence and purpose. Making this care a regular part of your routine can also result in a sense of accomplishment when a plant blooms or produces fruit as a result of your consistent care. This relationship can even help release bonding hormones through the physical act of caring for plants, such as watering, pruning, or harvesting. For many people, caring for plants can bring a sense of structure and purpose to everyday life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Plants Contribute to a Healthier Home Environment<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Having plants in your living space can also make your home a healthier place to live! Tending to plants outdoors can encourage deeper breathing, which in turn may lead to clearer lungs, improved digestion, a stronger immune response, and increased blood oxygen levels. Time spent in the sunlight may also help lower blood pressure and improve vitamin D levels. Indoor plants can help improve air quality by filtering out impurities and replacing them with clean oxygen. Improved concentration and memory are also benefits of having plants indoors, especially in areas where studying, meetings, or work take place.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Clemson Extension Resources to Help You Get Started<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Growing Health<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">During this program, participants learn the basics of home gardening and how gardening can improve your health. They explore how to grow seasonal produce at home, no matter how much space they have available. Participants also learn about the health benefits of seasonal produce and how to prepare nutritious recipes using the produce they grow. <a href=\"https:\/\/www.eventbrite.com\/cc\/growing-health-3120039\">Find a Growing Health session near you on Eventbrite.<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The Home and Garden Information Center<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The Home and Garden Information Center (HGIC) offers research-based articles on plants, gardening, health, nutrition, and much more. Through this resource, South Carolina residents can find information on growing and caring for plants in their area, while also learning how to support their health and well-being. Staff are also available by phone to answer questions at 1-888-656-9988 (SC residents only, 8:00 AM \u2013 4:30 PM, Monday &#8211; Friday). Related Factsheets include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/hgic.clemson.edu\/exciting-houseplant-selections-for-beginners\/\">Exciting Houseplant Selections for Beginners<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hgic.clemson.edu\/factsheet\/planning-a-garden\/\">Planning a Garden<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hgic.clemson.edu\/busy-world-quiet-mind-prioritizing-mental-well-being-in-a-fast-paced-world\/\">Busy World, Quiet Mind: Prioritizing Mental Well-being in a Fast-Paced World<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hgic.clemson.edu\/connecting-nature-nutrition-and-community-how-the-natural-environment-shapes-health\/\">How the Natural Environment Shapes Health<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">The health benefits of plants extend far beyond exercise and nutrition. Caring for plants can support our emotional well-being, provide a sense of purpose and accomplishment, and help make our living spaces healthier places to be, both indoors and out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Colorado Springs Direct Primary Care. (2024). <em>Green therapy: How indoor plants enhance your health and well-being. <\/em>https:\/\/www.cosdpc.com\/post\/green-therapy-how-indoor-plants-enhance-your-health-and-well-being<\/li>\n\n\n\n<li>Huffman, E. (2025). <em>Growing healthier together: The benefits of gardening for body and mind. <\/em>Harvard T.H. Chan School of Public Health. https:\/\/hsph.harvard.edu\/mahalingaiah-lab\/news\/growing-healthier-together-the-benefits-of-gardening-for-body-and-mind\/<\/li>\n\n\n\n<li>Wimmer, L. (2022). <em>Dig into the benefits of gardening.<\/em> Mayo Clinic Health System. https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/dig-into-the-benefits-of-gardening<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Shifflette, Rural Health and Nutrition Agent, Chester and York Counties<\/li>\n\n\n\n<li>Elizabeth Josey, Rural Health and Nutrition Agent, Lancaster and Fairfield Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gardening and caring for plants is much more than a hobby. While there are many well-known health benefits of having plants in and around your home, including the physical activity involved in gardening and nutritional value of consuming produce harvested from the garden, there are many other ways tending to plants can support our overall [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":408,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,104559,105071,105021,105058,105072,1,10352],"tags":[105428,105095,105426,105151,105152,105027,105010,105430,105237,105024,105037,105424,105429,105009,105425],"coauthors":[105057],"class_list":["post-407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-hypertension-management","category-mental-health-wellbeing","category-nutrition","category-physical-activity","category-stress","category-uncategorized","category-wellness","tag-calm","tag-elizabeth-josey","tag-garden","tag-gardening","tag-growing-health","tag-hannah-shifflette","tag-health","tag-healthy-home","tag-mindfulness","tag-nutrition","tag-physical-activity","tag-plants","tag-relaxation","tag-rural-health-and-nutrition","tag-well-being"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/image-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=407"}],"version-history":[{"count":4,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/407\/revisions"}],"predecessor-version":[{"id":441,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/407\/revisions\/441"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/408"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=407"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":413,"date":"2026-07-07T20:36:50","date_gmt":"2026-07-07T20:36:50","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=413"},"modified":"2026-07-07T20:36:50","modified_gmt":"2026-07-07T20:36:50","slug":"protein-for-diabetes-it-is-a-balancing-act","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/protein-for-diabetes-it-is-a-balancing-act\/","title":{"rendered":"Protein: For Diabetes, It Is a Balancing Act"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Protein-Its-a-Balancing-Act-pic-768x1024.jpeg\" alt=\"A bowl containing two herb-baked chicken thighs served with roasted potatoes\" class=\"wp-image-422\" style=\"aspect-ratio:0.7500069756410614;width:505px;height:auto\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Protein-Its-a-Balancing-Act-pic-768x1024.jpeg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Protein-Its-a-Balancing-Act-pic-225x300.jpeg 225w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Protein-Its-a-Balancing-Act-pic-1152x1536.jpeg 1152w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Protein-Its-a-Balancing-Act-pic-1536x2048.jpeg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Protein-Its-a-Balancing-Act-pic-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><figcaption class=\"wp-element-caption\">Baked chicken thighs are an example of a protein-rich meal that prioritizes flavor but does not come with the added calories and fat of frying the thighs. Image Credit: Julianna Lyle<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What You Need to Know<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protein is one of the three macronutrients considered the foundation of the foods we consume and is a necessary component of a wholesome, well-balanced diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Good-quality proteins include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poultry and seafood: chicken, turkey, fish<\/li>\n\n\n\n<li>Lean meats<ul><li>Lean cuts of pork can include:<ul><li>Pork tenderloin<\/li><\/ul><ul><li>Pork loin chops<\/li><\/ul><ul><li>Pork roast<\/li><\/ul><\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Lean cuts of beef can include:<ul><li>Top sirloin steak<\/li><\/ul><ul><li>Flank Steak<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Filet mignon<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Low-fat dairy products: yogurt, cottage cheese<\/li>\n\n\n\n<li>Plant-based sources of protein: quinoa, soy products (tofu and tempeh), beans, peas, lentils, nuts and seeds.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Proteins are made of amino acids, which are often called the building blocks of proteins. Within proteins, there are non-essential amino acids and essential amino acids.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Non-essential amino acids (11): the body can produce these<\/li>\n\n\n\n<li>Essential amino acids (9): the body cannot produce these, so we have to get them in our foods<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Some foods contain all 9 of the essential amino acids (complete proteins), while some do not (incomplete proteins). However, by pairing some plant-based foods together (such as beans and grains), the combination of foods creates a complete protein.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Proteins support functions such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maintaining muscle mass<\/li>\n\n\n\n<li>Maintaining bone density<\/li>\n\n\n\n<li>Promoting satiety (feelings of fullness and satisfaction)<\/li>\n\n\n\n<li>Tissue repair<\/li>\n\n\n\n<li>Aiding in hormone production<\/li>\n\n\n\n<li>Supporting immunity\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Why It Matters<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Diabetes is a chronic disease that affects how the body produces and uses insulin. Insulin is a hormone produced by the pancreas that is necessary to open the doorways to the body&#8217;s cells and tissues so that glucose (sugar), circulating in the blood, can move into the body\u2019s cells to be used as energy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While carbohydrate intake often gets the most discussion and attention in diabetes self-management, protein also plays a critical role in maintaining healthy blood sugar levels.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Glucose from carbohydrates raises blood sugar levels.<\/li>\n\n\n\n<li>Protein helps to stabilize blood sugar.<\/li>\n\n\n\n<li>Including protein at mealtimes can prevent sharp spikes in blood sugar levels.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">With the addition of protein, one\u2019s blood sugar creates a slower, steadier \u201ccurve\u201d in blood sugar, compared to a sharp, steep incline of rapidly elevating blood sugar levels from a meal of carbohydrates alone. This is why individuals with diabetes need to consume adequate amounts of protein, not overconsuming the nutrient, but instead finding good-quality sources that fuel their bodies and support healthy blood sugar levels.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Much Protein Do I Need?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protein needs vary based on an individual\u2019s activity level, gender, muscle mass, and other health conditions.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Most adults need at least 0.8 grams of protein per kilogram of body weight\n<ul class=\"wp-block-list\">\n<li>Example: a healthy 150-pound individual needs roughly 55 grams of protein per day.\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Special considerations that may affect someone with diabetes: chronic kidney disease\n<ul class=\"wp-block-list\">\n<li>Example: an individual with chronic kidney disease may be told to reduce protein intake\n<ul class=\"wp-block-list\">\n<li>This is because excess protein can put stress on the kidneys<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Key Takeaway:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protein consumption is not about a \u201cmore is better\u201d mindset; it is about balance. Consuming high-quality sources of protein throughout the day can:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Support healthy energy levels<\/li>\n\n\n\n<li>Help manage blood sugar<\/li>\n\n\n\n<li>Promote overall health<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Because nutrition is a highly individualized science, working with a registered dietitian nutritionist can help you on your journey. &nbsp;To find a registered dietitian near you, visit the Academy of Nutrition and Dietetics at <a href=\"https:\/\/eatright.org\">eatright.org<\/a> and click Find a Nutrition Professional.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quick Bite Facts<strong><\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Animal-Based Sources of Protein<\/strong><strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Approximate protein per 4 oz portion unless noted)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chicken (breast): ~35 grams<\/li>\n\n\n\n<li>Turkey: 24-34 grams (varies by cut)<\/li>\n\n\n\n<li>Fish (Atlantic salmon): ~25 grams<\/li>\n\n\n\n<li>Lean beef: 22-30 grams (varies by cut)<\/li>\n\n\n\n<li>Lean pork (pork chop): ~27 grams<\/li>\n\n\n\n<li>Eggs: 6 grams per egg<\/li>\n\n\n\n<li>Dairy products:<ul><li>Milk: ~8 grams per cup<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Yogurt: ~15 grams per cup<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Plant-Based Sources of Protein<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Approximate portions listed)<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soy products (tofu, tempeh, edamame)<ul><li>Tofu: ~ 10 grams per \u00bd cup<\/li><\/ul><ul><li>Tempeh: ~15-20 grams per \u00bd cup<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Edamame: ~ 8-9 grams per \u00bd cup shelled<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Quinoa: ~ 8 grams per 1 cup cooked<\/li>\n\n\n\n<li>Buckwheat: ~ 5-6 grams per 1 cup cooked<\/li>\n\n\n\n<li>Beans, Peas, and Lentils<ul><li>Lentils: ~ 18 grams per 1 cup cooked<\/li><\/ul><ul><li>Black beans\/kidney beans\/chickpeas: ~ 14-15 grams per 1 cup cooked<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Split peas: ~ 16 grams per 1 cup cooked<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Nuts and seeds<ul><li>Almonds: ~ 6 grams per 1 oz<\/li><\/ul><ul><li>Peanuts: ~ 7 grams per 1 oz<\/li><\/ul><ul><li>Chia seeds: ~ 4-5 grams per 2 tablespoons<\/li><\/ul><ul><li>Pumpkin seeds: ~ 7-8 grams per 1 oz<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Sunflower seeds: ~ 5-6 grams per 1 oz<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How to Use This in Real Life<strong><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Meal Planning\n<ul class=\"wp-block-list\">\n<li>Build balanced meals by pairing proteins with fiber-rich carbohydrates and healthy fats. A great example of this could include a piece of grilled chicken, paired with a brown rice pilaf, and a side of herb-roasted vegetables.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>High Protein Snacks\n<ul class=\"wp-block-list\">\n<li>Keep protein-rich snack options on hand to satiate the mid-day hunger pangs. Great examples are snacks like Greek yogurt with nuts and seeds, fresh fruit, or granola. Other good quality snacks include hard-boiled eggs, hummus, or a handful of almonds.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Balance Your Plate:\n<ul class=\"wp-block-list\">\n<li>Aim to include a source of protein on your plate at each meal (animal- or plant-based) to help you feel fuller and more satiated.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Spread Protein Throughout the Day:\n<ul class=\"wp-block-list\">\n<li>Instead of consuming your largest amount of protein at dinnertime, distribute it in small meals and snacks throughout the day for better blood sugar and hunger control.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Quick Bite Tips<strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Easy and Affordable Good-Quality Sources of Protein<ul><li>Eggs<\/li><\/ul><ul><li>Canned tuna<\/li><\/ul><ul><li>Beans<\/li><\/ul><ul><li>Lentils<\/li><\/ul><ul><li>Peanut butter<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Yogurt<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Think Beyond Animal Proteins\n<ul class=\"wp-block-list\">\n<li>Incorporate plant-based proteins a few times a week to encourage dietary variety and support heart health!<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Prep Ahead:\n<ul class=\"wp-block-list\">\n<li>Batch cook proteins like grilled chicken, beans, or lentils to save time during the week. These can be quickly paired with a serving of rice, topped on a salad, or added to a soup or chili for a quick and effective way to meal prep.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Watch Portions:\n<ul class=\"wp-block-list\">\n<li>More protein is not always better. Focus on meeting your needs, not exceeding them. This is why it is important to work with a registered dietitian to determine your unique protein requirements.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Clemson Extension Bonus Bite<strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">At Clemson Cooperative Extension, we promote simple, evidence-based ways to build healthier meals. Protein-rich foods are a component of that approach. Including a variety of protein sources like lean meats, dairy, beans, peas, lentils, and nuts can:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Support muscle strength and overall wellness<\/li>\n\n\n\n<li>Promote fullness and reduce overeating<\/li>\n\n\n\n<li>Maintain steady blood sugar levels<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bring protein into your day using foods that are accessible, affordable, and familiar in your life. Try adding:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Beans, peas, or lentils to soups and stews<\/li>\n\n\n\n<li>Peanut butter to snacks or breakfasts<\/li>\n\n\n\n<li>Grilled chicken or fish to balanced dinner plates<\/li>\n\n\n\n<li>Yogurt or eggs for quick, nutrient-dense snack and meal options.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Small, consistent choices like including protein at each meal can make a meaningful impact on one\u2019s long-term health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Want to Learn More?<strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Join us for Stirring Up Healthy Recipes:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stirring Up Healthy Recipes, is a live, monthly cooking class and support group designed to make healthy eating feel practical, approachable, and enjoyable. Participants learn how to prepare simple, affordable, and culturally relevant meals that support chronic disease prevention and management, including diabetes. Through live demonstrations, recipe testing, and guided instruction, the program empowers individuals to build confidence in the kitchen while making nutritious choices that fit their lifestyle. &nbsp;<br><br>Want to join our next live class? Sign up for <a href=\"https:\/\/www.eventbrite.com\/e\/stirring-up-healthy-recipes-tickets-1669823530129?aff=oddtdtcreator\">Stirring Up Healthy Recipes.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Join us for Practical Strength:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Practical Strength is a live, weekly program that focuses on improving functional fitness through safe, effective strength-building exercises. This program is designed for all fitness levels and emphasizes building muscle, enhancing mobility, and supporting independence in everyday life. Participants gain practical skills and knowledge and learn to incorporate strength training principles into their routine to improve overall health, reduce the risk of chronic disease and enhance one\u2019s quality of life.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Want to join the next Practical Strength class? Sign up for <a href=\"https:\/\/www.eventbrite.com\/e\/practical-strength-tickets-1555438972839?aff=erellivmlt\">Practical Strength.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Diabetes Association. (2025). Let&#8217;s talk about protein for people with diabetes. Retrieved from https:\/\/diabetesfoodhub.org\/blog\/lets-talk-about-protein-people-diabetes.<\/li>\n\n\n\n<li>American Diabetes Association. (2026). Protein foods for diabetes. Retrieved from https:\/\/diabetes.org\/food-nutrition\/reading-food-labels\/protein.<\/li>\n\n\n\n<li>Johns Hopkins Medicine. (2019). Protein content of common foods. Retrieved from https:\/\/www.hopkinsmedicine.org\/-\/media\/bariatrics\/nutrition_protein_content_common_foods.pdf.<\/li>\n\n\n\n<li>The American Diabetes Association. (2026). Understanding what affects your blood glucose levels. Retrieved from https:\/\/diabetes.org\/living-with-diabetes\/treatment-care\/food-monitoring.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong><strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Julianna Lyle, Rural Health and Nutrition Agent, Anderson and Abbeville Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Wilson, PhD, RDN, LD, FAND, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences<\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>What You Need to Know Protein is one of the three macronutrients considered the foundation of the foods we consume and is a necessary component of a wholesome, well-balanced diet. Good-quality proteins include: Proteins are made of amino acids, which are often called the building blocks of proteins. Within proteins, there are non-essential amino acids [&hellip;]<\/p>\n","protected":false},"author":3908,"featured_media":422,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105021,105003,1],"tags":[105026,105064,105022,105010,105092,105024,105037,105427,105009],"coauthors":[105020],"class_list":["post-413","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-stirring-up-healthy-recipes","category-uncategorized","tag-blood-sugar","tag-chronic-disease","tag-diabetes","tag-health","tag-julianna-lyle","tag-nutrition","tag-physical-activity","tag-quick-bites-blog","tag-rural-health-and-nutrition"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Protein-Its-a-Balancing-Act-pic-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/413","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3908"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=413"}],"version-history":[{"count":5,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/413\/revisions"}],"predecessor-version":[{"id":425,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/413\/revisions\/425"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/422"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=413"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=413"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=413"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":402,"date":"2026-07-07T20:35:33","date_gmt":"2026-07-07T20:35:33","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=402"},"modified":"2026-07-07T20:35:33","modified_gmt":"2026-07-07T20:35:33","slug":"liver-health-from-a-different-view","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/liver-health-from-a-different-view\/","title":{"rendered":"Liver Health-From a Different View"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"695\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Screenshot-2026-07-07-162438-obesity-with-LIver-Health.png\" alt=\"\" class=\"wp-image-415\" style=\"width:367px;height:auto\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Screenshot-2026-07-07-162438-obesity-with-LIver-Health.png 580w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Screenshot-2026-07-07-162438-obesity-with-LIver-Health-250x300.png 250w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><figcaption class=\"wp-element-caption\">Obesity Association Promotion Items.  Image Credit:  Jevencia Hill<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Metabolic Dysfunction\u2013Associated Steatotic Liver Disease (MASLD), formerly known as nonalcoholic fatty liver disease (NAFLD), is a condition characterized by the accumulation of excess fat in the liver, typically defined as fat comprising more than 5% of the liver\u2019s weight. The development of MASLD is closely linked to underlying cardiometabolic risk factors, including obesity, hypertension, type 2 diabetes, dyslipidemia, and insulin resistance. These conditions disrupt normal metabolic processes and promote the storage of fat within liver cells. As a result, MASLD is highly prevalent among individuals with metabolic disorders, with research indicating that approximately 70% of people diagnosed with type 2 diabetes also have MASLD.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Risk factors of MASLD<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Obesity<\/li>\n\n\n\n<li>High Blood Pressure<\/li>\n\n\n\n<li>High Cholesterol<\/li>\n\n\n\n<li>Type 2 Diabetes or risk of diabetes<\/li>\n\n\n\n<li>Chronic Kidney Disease (CKD)<\/li>\n\n\n\n<li>Obstructive Sleep Disease<\/li>\n\n\n\n<li>Polyendocrine metabolic ovarian syndrome (PMOS)<\/li>\n\n\n\n<li>History of gallbladder removal<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Metabolic dysfunction- associated steatohepatitis (MASH) normally initiates the effects of MASLD\u2019s fat accumulation in the liver which can lead to inflammation and, over time, scarring of liver tissue (fibrosis).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If left undiagnosed or untreated, it may advance to more severe stages, including cirrhosis. MASLD is often asymptomatic, particularly in its early stages, which can delay detection and diagnosis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Symptoms of MASLD<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sharp\/dull pain in upper right abdomen<\/li>\n\n\n\n<li>Fatigue and weakness<\/li>\n\n\n\n<li>Extreme thirst<\/li>\n\n\n\n<li>Swollen belly<\/li>\n\n\n\n<li>Weight loss<\/li>\n\n\n\n<li>Yellowing eyes and skin<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">MASLD can be detected using a variety of diagnostic tools, including liver ultrasound, magnetic resonance imaging (MRI), and blood tests that assess liver function and metabolic markers such as obesity, insulin resistance, and type 2 diabetes<a> .<\/a>\u00a0 In more advanced or uncertain cases, healthcare providers may recommend additional imaging studies or a liver biopsy to evaluate the extent of liver damage and confirm the diagnosis. Although there are currently no widely approved medications specifically for MASLD, the condition can often be improved through lifestyle modifications. These include weight loss, regular physical activity, and dietary changes aimed at improving overall metabolic health and reducing liver fat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Clemson University Rural Health and Nutrition (RHN) Team can assist with self-management practices for liver health in individuals with chronic medical conditions such as diabetes. The Rural Health and Nutrition\u00a0team offers a peer support educational program, Liver Health and Obesity, at no charge.\u00a0\u00a0 Potential liver health\u00a0candidates may be experiencing increased risk factors for diabetes, persons who are currently diagnosed, or \u201cnewly\u201d diagnosed individuals. Interested individuals may contact the RHN team at <a href=\"http:\/\/www.eventbrite.com\/o\/1066388157331\">http:\/\/www.eventbrite.com\/o\/1066388157331<\/a> for any updates on programming opportunities. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Centers for Disease Control and Prevention. (2025). <em>Type 2 diabetes and your liver. <\/em>Retrieved 3\/19\/, 2026, from <a href=\"https:\/\/www.cdc.gov\/diabetes\/diabetes-complications\/type-2-diabetes-liver-disease.html\">https:\/\/www.cdc.gov\/diabetes\/diabetes-complications\/type-2-diabetes-liver-disease.html<\/a><\/li>\n\n\n\n<li>Cleveland Clinic (2024). <em>Metabolic dysfunction-associated steatotic liver disease. <\/em>Retrieved 3\/19\/, 2026, from <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22988-nonalcoholic-steatohepatitis\">https:\/\/my.clevelandclinic.org\/health\/diseases\/22988-nonalcoholic-steatohepatitis<\/a><\/li>\n\n\n\n<li>Girish V, John S. Metabolic Dysfunction-Associated Steatotic Liver Disease (M\u0391SLD) [Updated 2025 Aug 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-.\u00a0Available from: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541033\/\">https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541033\/<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jevencia Hill, Rural Health and Nutrition Agent, Richland, Lexington, and Kershaw Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed By:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><a id=\"_msocom_1\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a id=\"_msocom_1\"><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Metabolic Dysfunction\u2013Associated Steatotic Liver Disease (MASLD), formerly known as nonalcoholic fatty liver disease (NAFLD), is a condition characterized by the accumulation of excess fat in the liver, typically defined as fat comprising more than 5% of the liver\u2019s weight. The development of MASLD is closely linked to underlying cardiometabolic risk factors, including obesity, hypertension, type [&hellip;]<\/p>\n","protected":false},"author":4223,"featured_media":424,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,102886,105042,105021,105047,10352],"tags":[105064,105010,105316,105105,105423,105422,105024,105050,105009,105148],"coauthors":[105006],"class_list":["post-402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-health-extension-for-diabetes","category-illness-sickness","category-nutrition","category-obesity","category-wellness","tag-chronic-disease","tag-health","tag-insulin-resistance","tag-jevencia-hill","tag-liver-health","tag-masld","tag-nutrition","tag-obesity","tag-rural-health-and-nutrition","tag-type-2-diabetes"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/Screenshot-2026-07-07-162438-obesity-with-LIver-Health-1-150x150.png","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/4223"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=402"}],"version-history":[{"count":5,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/402\/revisions"}],"predecessor-version":[{"id":421,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/402\/revisions\/421"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/424"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=402"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":400,"date":"2026-07-07T20:22:01","date_gmt":"2026-07-07T20:22:01","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=400"},"modified":"2026-07-07T20:22:01","modified_gmt":"2026-07-07T20:22:01","slug":"la-relacion-entre-la-glucosa-alta-en-la-sangre-y-el-hambre","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/la-relacion-entre-la-glucosa-alta-en-la-sangre-y-el-hambre\/","title":{"rendered":"La relaci\u00f3n entre la glucosa alta en la sangre y el hambre"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"483\" height=\"362\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/High-Blood-Sugar-and-Hunger-Spanish-pic.png\" alt=\"Fruit, water, and yoga blocks.\" class=\"wp-image-401\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/High-Blood-Sugar-and-Hunger-Spanish-pic.png 483w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/High-Blood-Sugar-and-Hunger-Spanish-pic-300x225.png 300w\" sizes=\"auto, (max-width: 483px) 100vw, 483px\" \/><figcaption class=\"wp-element-caption\">Algunos aspectos de un estilo de vida para manejar la glucosa incluyen seguir una dieta saludable, beber suficiente agua y mantenerse f\u00edsicamente activo. Cr\u00e9dito a la imagen: RHN Team Picture Bank<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/high-blood-sugar-and-hunger\/\">Read this article in English<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Lo que necesita saber<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La polifagia (o polyphagia en ingl\u00e9s), o hiperfagia (o hyperphagia en ingl\u00e9s), es un t\u00e9rmino m\u00e9dico que describe un hambre excesivo o insaciable, incluso despu\u00e9s de haber comido. Este fen\u00f3meno es com\u00fan entre la gente trabajando a manejar la diagnosis de diabetes y puede presentar una barrera importante para controlar eficazmente la diabetes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La sensaci\u00f3n de hambre persistente puede causar el consumo excesivo de alimentos, lo que puede interrumpir a\u00fan m\u00e1s el manejo de la glucosa en la sangre y dificultar el logro de estas metas nutricionales. Como resultado, esto puede reducir la confianza de la persona en su capacidad para manejar su salud.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfPorque es importante?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La diabetes tiene dos tipos principales: tipo 1 y tipo 2. La diabetes tipo 1 es el resultado de una reacci\u00f3n autoinmunitaria que reduce la producci\u00f3n de insulina, mientras la diabetes tipo 2 se desarrolla gradualmente a medida que el cuerpo se vuelve menos sensible a la secreci\u00f3n de insulina. Aunque las causas de la diabetes tipo 1 y tipo 2 son diferentes, muchos de los s\u00edntomas son muy similares. Uno de los s\u00edntomas m\u00e1s comunes es la sensaci\u00f3n de hambre intensa o persistente, especialmente durante periodos en los que la glucosa en la sangre est\u00e1 muy alta o muy baja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En el caso de la glucosa alta en la sangre, tambi\u00e9n conocida como hiperglucemia, puede parecer contradictorio que aumenten los antojos de comer, especialmente para comidas dulces, ya que existe un exceso de glucosa en la sangre. Sin embargo, ocurre lo contrario. Las investigaciones han encontrado que cuanto m\u00e1s altos son los niveles de glucosa en la sangre, m\u00e1s intensos se pueden volver los antojos para comidas dulces.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cuando una persona tiene un diagn\u00f3stico de diabetes, su cuerpo tiene una capacidad reducida para producir y utilizar la insulina de manera efectiva. La insulina funciona como una llave que permite que la glucosa presente en la sangre entre en las c\u00e9lulas y tejidos del cuerpo donde se puede usar como energ\u00eda.\u00a0 Cuando la producci\u00f3n o acci\u00f3n de la insulina es insuficiente, la glucosa permanece en la sangre en vez de ser utilizada por las c\u00e9lulas del cuerpo, causando niveles altos de glucosa en la sangre durante periodos prolongados. Como resultado, las c\u00e9lulas del cuerpo siguen enviando se\u00f1ales al cerebro de que necesitan energ\u00eda, lo que aumenta a\u00fan m\u00e1s la sensaci\u00f3n de hambre y contin\u00faa aumentando el consumo de la comida. Esto crea un ciclo dif\u00edcil que puede dificultar el manejo de los niveles de la glucosa en la sangre.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Qu\u00e9 hacer: C\u00f3mo prevenir o controlar los niveles altos de glucosa en la sangre.<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mantenga una dieta balanceada siguiendo el M\u00e9todo del Plato: \u00bc del plato debe tener prote\u00ednas, \u00bc de carbohidratos y \u00bd de vegetales sin almid\u00f3n. Para aprender m\u00e1s sobre las recomendaciones nutricionales para la diabetes, lea Recomendaciones Nutricionales para la Diabetes. <\/li>\n\n\n\n<li>Mire la clase de cocina del equipo de Salud y Nutrici\u00f3n Rural (solamente disponible en ingl\u00e9s)\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/stirring-up-healthy-recipes.html\">Stirring Up Healthy Recipes<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Mant\u00e9ngase f\u00edsicamente activo: La Asociaci\u00f3n Americana de la Diabetes recomienda que los adultos con diabetes hagan 150 minutos de actividad f\u00edsica moderada por semana. Mantenerse activo es una excelente manera de ayudar a controlar los niveles de glucosa en la sangre.\n<ul class=\"wp-block-list\">\n<li><span style=\"color: initial\">Una combinaci\u00f3n de ejercicios es preferida, incluyendo ejercicios aer\u00f3bicos, de resistencia, flexibilidad y equilibrio<\/span><\/li>\n\n\n\n<li>Conozca los programas de actividad f\u00edsica del equipo de Salud y Nutrici\u00f3n Rural (solamente disponible en ingl\u00e9s):\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/practical-strength.html\">Practical Strength<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/walk-sc.html\">WalkSC<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/yoga-for-every-body.html\">Yoga for Every Body<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Mant\u00e9ngase bien hidratado: Seg\u00fan la Asociaci\u00f3n Americana de la Diabetes, la deshidrataci\u00f3n puede subir los niveles de glucosa en la sangre y ejercer un gran estr\u00e9s en los sistemas del cuerpo, como el sistema nervioso y el sistema renal.\n<ul class=\"wp-block-list\">\n<li>Mire este blog del Centro de Informaci\u00f3n para el Hogar y el Jard\u00edn (Home and Garden Information Center) (HGIC) sobre <a href=\"https:\/\/hgic.clemson.edu\/infusing-water-with-fruits-herbs-and-spices\/\">c\u00f3mo preparar agua infusionada con frutas, hierbas y especias<\/a>.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Priorice dormir una buena noche y el manejo del estr\u00e9s: dormir bien es una parte esencial del autocuidado de la diabetes.<\/li>\n\n\n\n<li>Para aprender m\u00e1s sobre c\u00f3mo lograr un buen descanso en la noche con diabetes, lea el Blog de Extensi\u00f3n de Salud y Nutrici\u00f3n Rural y nuestra Gu\u00eda para Practicar una Buena Higiene del Sue\u00f1o (<a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/getting-restful-sleep-with-diabetes-a-guide-to-practicing-good-sleep-hygiene\/\">Guide to Practicing Good Sleep Hygiene)<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Snacks para controlar el hambre<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para controlar y prevenir el hambre, es importante alimentar el cuerpo con una combinaci\u00f3n de nutrientes que promuevan la saciedad (la sensaci\u00f3n de estar lleno y satisfecho). Priorice las meriendas ricas en prote\u00ednas, grasas saludables y fibra para ayudar a mantener la sensaci\u00f3n de saciedad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ejemplos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 manzana peque\u00f1a en rodajas con mantequilla de man\u00ed (2 cucharadas) o dip de yogurt (\u00bd taza)\n<ul class=\"wp-block-list\">\n<li>Agregue canela y un toque de miel<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>\u00bd taza de queso cottage bajo en grasa, \u00bd taza de frutas frescas y \u00bc de taza de nueces pacanas<\/li>\n\n\n\n<li>1 huevo duro acompa\u00f1ado de 1 taza de vegetales frescos en rodajas (zanahorias, pimiento o tomates cherry)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Consejo adicional de Clemson Extensi\u00f3n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfTiene dificultades para controlar su diagn\u00f3stico de diabetes? Siempre estamos aceptando a personas interesadas en nuestras pr\u00f3ximas clases de Extensi\u00f3n de Salud para la Diabetes. \u00a1Agregue su nombre a nuestra lista de inter\u00e9s!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Referencias<\/strong><strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Diabetes Association, &amp; Diabetes Food Hub. (2022). High blood sugar and Hunger. Retrieved from https:\/\/diabetesfoodhub.org\/blog\/high-blood-sugar-and-hunger.<\/li>\n\n\n\n<li>Cleveland Clinic. (2023). Polyphagia (hyperphagia). Retrieved from https:\/\/my.clevelandclinic.org\/health\/symptoms\/24637-polyphagia-hyperphagia.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Escritora:<\/strong><strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Julianna Lyle, Rural Health and Nutrition, Anderson and Abbeville Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Traductoras:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sabrina Paiz, Pasante de UPIC, Salud y Nutrici\u00f3n Rural<\/li>\n\n\n\n<li>Camden Bryan, Salud y Nutrici\u00f3n Rural, Estatal<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Revisado por:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Read this article in English Lo que necesita saber La polifagia (o polyphagia en ingl\u00e9s), o hiperfagia (o hyperphagia en ingl\u00e9s), es un t\u00e9rmino m\u00e9dico que describe un hambre excesivo o insaciable, incluso despu\u00e9s de haber comido. Este fen\u00f3meno es com\u00fan entre la gente trabajando a manejar la diagnosis de diabetes y puede presentar una [&hellip;]<\/p>\n","protected":false},"author":3908,"featured_media":401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[706,102886,103160,105021,105003],"tags":[105163,105178,105419,105417,105420,105418,105092,105416,105421,105157],"coauthors":[105020],"class_list":["post-400","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes","category-health-extension-for-diabetes","category-keys-to-diabetes-and-better-health","category-nutrition","category-stirring-up-healthy-recipes","tag-azucar","tag-camden-bryan","tag-el-hambre","tag-glucosa","tag-glucosa-alta","tag-glucosa-en-sangre","tag-julianna-lyle","tag-la-diabetes","tag-sabrina-paiz","tag-spanish"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/High-Blood-Sugar-and-Hunger-Spanish-pic-150x150.png","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/400","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3908"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=400"}],"version-history":[{"count":5,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/400\/revisions"}],"predecessor-version":[{"id":412,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/400\/revisions\/412"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/401"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=400"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=400"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=400"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":381,"date":"2026-07-07T20:06:49","date_gmt":"2026-07-07T20:06:49","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=381"},"modified":"2026-07-07T20:06:49","modified_gmt":"2026-07-07T20:06:49","slug":"pcos-is-now-pmos-why-names-matter","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/pcos-is-now-pmos-why-names-matter\/","title":{"rendered":"PCOS Is Now PMOS: Why Names Matter"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"653\" height=\"490\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/image.jpeg\" alt=\"An exam room at an OBGYN office.\" class=\"wp-image-383\" style=\"aspect-ratio:1.332663669122102;width:653px;height:auto\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/image.jpeg 653w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/image-300x225.jpeg 300w\" sizes=\"auto, (max-width: 653px) 100vw, 653px\" \/><figcaption class=\"wp-element-caption\">The new name for PMOS recognizes the broader scope of the condition outside of solely the reproductive consequences. Image Credit: RHN Team Picture Bank<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In May 2026, the condition formerly known as polycystic ovarian syndrome (PCOS) was officially renamed to polyendocrine metabolic ovarian syndrome (PCOS).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is PMOS (formerly PCOS)?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">PMOS is a condition that affects over 170 million women worldwide and is linked to hormonal dysregulation in the body. The exact cause is unknown but is linked to factors such as genetics and the disruption of the body&#8217;s normal hormonal processes. Hormonal imbalances range from reproductive problems (like abnormal menstrual cycles or infertility) to metabolic dysfunction (including insulin resistance and obesity) to skin problems (such as acne), and even mental health conditions (like depression, anxiety, and eating disorders).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Individuals with PMOS are more likely to have conditions such as insulin resistance, high blood pressure, dyslipidemia (too much fat in the blood), vascular (blood vessel) problems, type 2 diabetes, and other cardiometabolic conditions like heart attack and stroke.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Name Change<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Many health conditions have been renamed as scientific understanding has advanced, allowing terminology to better reflect current knowledge and reduce potential stigma associated with a diagnosis. The former name, polycystic ovarian syndrome (PCOS), was highly focused on the reproductive features of the condition which caused delays in diagnosis and treatment in those with the condition due to lack of acknowledgement for the widespread features. The name change was intended to provide a more accurate picture of the condition to further research and treatment for this condition. Between 2025-2026, a group of medical professionals across the world conducted surveys and interviews with both individuals with a PMOS diagnosis and providers in many different specialties to determine the need for a change and, ultimately, develop the new name.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Implications for Chronic Disease Prevention and Management<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The researchers in the study hope to convey the importance of the heavy metabolic aspects of the condition. This acknowledgement has the potential to improve both patient and provider understanding of the condition as well as help individuals better manage the condition&#8217;s whole-body effects, particularly when it comes to the relationship between PMOS and chronic diseases, such as diabetes. The recognition of the influence of metabolic factors in PMOS will allow a more targeted approach when it comes to individuals and their providers working to prevent and\/or manage chronic diseases over time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To get support in engaging in healthy lifestyle behaviors that support PMOS management and chronic disease prevention and self-management, consider joining one of our Clemson Extension Rural Health and Nutrition programs listed below.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Physical Activity<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.eventbrite.com\/e\/practical-strength-tickets-1555438972839?aff=ebdsshcopyurl&amp;utm-campaign=social&amp;utm-content=attendeeshare&amp;utm-medium=discovery&amp;utm-source=cp&amp;utm-term=listing\">Practical Strength<\/a>: a free, weekly online strength training class for all ability levels focused on functional fitness.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.eventbrite.com\/e\/yoga-for-every-body-tickets-1428088052809?aff=ebdsshcopyurl&amp;utm-campaign=social&amp;utm-content=attendeeshare&amp;utm-medium=discovery&amp;utm-source=cp&amp;utm-term=listing\">Yoga for Every Body<\/a>: a free, weekly online yoga class for all abilities incorporating movement, breathing, and mindfulness to engage with your body.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/walk-sc.html\">WalkSC<\/a>: a free, 12-week online walking program to help you get more active throughout your day.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nutrition<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.eventbrite.com\/e\/stirring-up-healthy-recipes-tickets-1669823530129?aff=ebdsshcopyurl&amp;utm-campaign=social&amp;utm-content=attendeeshare&amp;utm-medium=discovery&amp;utm-source=cp&amp;utm-term=listing\">Stirring Up Healthy Recipes<\/a>: a free, monthly online cooking class focused on diabetes-friendly favorites.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.eventbrite.com\/cc\/growing-health-3120039\">Growing Health:<\/a> an in-person gardening and health program to help you grow your own vegetables and use them in a healthy diet.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Diabetes<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/chronic\/heath-extension-for-diabetes.html\">Health Extension for Diabetes<\/a>: a free, 16-week diabetes support program for adults living with type 1 or type 2 diabetes.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.eventbrite.com\/e\/keys-to-diabetes-and-better-health-tickets-1978317065598?aff=ebdsshcopyurl&amp;utm-campaign=social&amp;utm-content=attendeeshare&amp;utm-medium=discovery&amp;utm-source=cp&amp;utm-term=listing\">Keys to Diabetes and Better Health<\/a>: a free, 1-hour class on the link between diabetes and heart disease.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.eventbrite.com\/cc\/keeping-your-eyes-healthy-4825749?aff=ebdsshcopyurl\">Keeping Your Eyes Healthy<\/a>: a free, 1-hour class on the link between diabetes and eye health.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">To learn more about PMOS, check out <a href=\"https:\/\/hgic.clemson.edu\/factsheet\/polycystic-ovarian-syndrome\/\">HGIC 4401: Polycystic Ovarian Syndrome<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mayo Clinic. (n.d.). <em>Polyendocrine metabolic ovarian syndrome (PMOS)\u2014Symptoms and causes. <\/em>https:\/\/www.mayoclinic.org\/diseases-conditions\/pcos\/symptoms-causes\/syc-20353439.<\/li>\n\n\n\n<li>Shukla, A., Rasquin, L., &amp; Anastasopoulou, C. (2026). Polyendocrine Metabolic Ovarian Syndrome. In <em>StatPearls<\/em>. StatPearls Publishing. http:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459251\/.<\/li>\n\n\n\n<li>Teede, H., Khomami, M., Morman, R., Laven, J., Joham, A., Costello, M., Patil, M., Rees, D., Berry, L., Cree, M., Zhao, H., Norman, R., Dokras, A., &amp; Piltonen, T. (2026). Polyendocrine metabolic ovarian syndrome, the new name for polycystic ovary syndrome: A multistep global consensus process. <em>The Lancet<\/em>, <em>407<\/em>(10545), 2329\u20132339. https:\/\/doi.org\/10.1016\/S0140-6736(26)00717-8.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>In May 2026, the condition formerly known as polycystic ovarian syndrome (PCOS) was officially renamed to polyendocrine metabolic ovarian syndrome (PCOS). What is PMOS (formerly PCOS)? PMOS is a condition that affects over 170 million women worldwide and is linked to hormonal dysregulation in the body. The exact cause is unknown but is linked to [&hellip;]<\/p>\n","protected":false},"author":3908,"featured_media":383,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[706,105123,105047,1],"tags":[105064,105022,105408,105010,105316,105040,105407,105050,105140,105405,105406,105009,105137],"coauthors":[105020],"class_list":["post-381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes","category-maternal","category-obesity","category-uncategorized","tag-chronic-disease","tag-diabetes","tag-endocrine","tag-health","tag-insulin-resistance","tag-melissa-bales","tag-metabolic-health","tag-obesity","tag-pcos","tag-pmos","tag-reproductive-health","tag-rural-health-and-nutrition","tag-womens-health"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/07\/image-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/381","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3908"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=381"}],"version-history":[{"count":3,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/381\/revisions"}],"predecessor-version":[{"id":404,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/381\/revisions\/404"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/383"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=381"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":373,"date":"2026-06-26T14:03:37","date_gmt":"2026-06-26T14:03:37","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=373"},"modified":"2026-06-26T14:40:51","modified_gmt":"2026-06-26T14:40:51","slug":"understanding-starchy-and-non-starchy-vegetables-for-diabetes-management","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/understanding-starchy-and-non-starchy-vegetables-for-diabetes-management\/","title":{"rendered":"Understanding Starchy and Non-Starchy Vegetables for Diabetes Management"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"438\" height=\"328\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_salad-pic.jpg\" alt=\"A meal using the Diabetes Plate Method: 1\/2 of the plate non-starchy vegetables, 1\/4 of the plate lean protein, and 1\/4 of the plate carbohydrates and starches. \" class=\"wp-image-378\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_salad-pic.jpg 438w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_salad-pic-300x225.jpg 300w\" sizes=\"auto, (max-width: 438px) 100vw, 438px\" \/><figcaption class=\"wp-element-caption\">Example of the Diabetes Plate Method. Image Credit: RHN Team Picture Bank<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">From the time an individual is in preschool through the elder years, \u201cEat your vegetables!\u201d is a very common recommendation from health professionals and public health organizations. However, despite ongoing dietary guidelines recommending adults consume at least 2.5-3 servings of vegetables daily, according to the Centers for Disease Control and Prevention (CDC), in 2021, 20.3% of South Carolinians reported consuming less than one vegetable per day.&nbsp; &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vegetables are strongly linked to good health as they are major sources of nutrients such as fiber, potassium, magnesium, and antioxidants. These nutrients are particularly beneficial for heart and blood vessel health, which are important for individuals with diabetes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Those with diabetes have additional reasons to place focus on vegetables \u2013 their carbohydrate content. Individuals with diabetes must be aware of the carbohydrate content of meals, snacks, and beverages due to their impact on blood glucose (blood sugar) levels.&nbsp; The American Diabetes Association in its 2026 Standards of Care in Diabetes, recommends \u201creducing carbohydrate intake for some adults with diabetes to improve glycemia [the amount of sugar in the blood]. An effective way to achieve this is by limiting consumption of processed foods.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are three major types of carbohydrates: sugar, starch, and fiber.&nbsp; Although there are other types of carbohydrates like sugar alcohols, sugar, starch, and fiber are predominantly found on nutrition labels and make up the \u201cTotal Carbohydrate\u201d content.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"387\" height=\"299\" data-id=\"376\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_broccoli-pic-1.jpg\" alt=\"Heads of broccoli\" class=\"wp-image-376\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_broccoli-pic-1.jpg 387w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_broccoli-pic-1-300x232.jpg 300w\" sizes=\"auto, (max-width: 387px) 100vw, 387px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"337\" height=\"297\" data-id=\"375\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_peppers-pic.jpg\" alt=\"Orange Bell Peppers\" class=\"wp-image-375\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_peppers-pic.jpg 337w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_peppers-pic-300x264.jpg 300w\" sizes=\"auto, (max-width: 337px) 100vw, 337px\" \/><\/figure>\n<figcaption class=\"blocks-gallery-caption wp-element-caption\">Broccoli and peppers are both non-starchy vegetables. Image Credit: RHN Team Picture Bank<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\">Some veggies are more highly recommended than others, or, rather, recommended in higher amounts, predominantly due to their designation as \u201cnon-starchy.\u201d&nbsp; According to the CDC, vegetables are identified as starchy if their carbohydrate amount is 5 grams or less per serving. In addition to their lower carbohydrate amount, non-starchy vegetables are low in calories and high in fiber, vitamins, and minerals, allowing most individuals to enjoy higher serving amounts for good health, especially those with diabetes.&nbsp; <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The table below lists examples of non-starchy and starchy vegetables derived from the <a href=\"https:\/\/diabetesfoodhub.org\/blog\/what-diabetes-plate\">American Diabetes Association\u2019s Diabetes Food Hub.<\/a> The Diabetes Plate is also explained and can be a very useful tool for individuals with diabetes in making healthy food choices that will help manage blood glucose (blood sugar). Essentially, making half of one\u2019s plate non-starchy vegetables, one quarter of the plate lean protein, and the other quarter quality carbohydrate foods is the method to help keep blood glucose from rising too high after meals.&nbsp; This site also provides beneficial links to recipes with valuable nutrition facts for further application of effective meal planning.<\/p>\n<\/div><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Examples of Non-starchy Vegetables<\/strong><\/td><td><strong>Examples of Starchy Vegetables<\/strong><\/td><\/tr><tr><td><em>Green Veggies<\/em><\/td><td rowspan=\"8\">Potatoes<br>Sweet potatoes<br>Yams<br>Corn<br>Green peas<br>Parsnips<br>Succotash<br>Acorn or butternut squash<br>Pumpkins<br>Black beans<br>Kidney beans<br>Pinto beans<br>Garbanzo beans<br>Lentils &nbsp;<\/td><\/tr><tr><td>Asparagus, broccoli, brussels sprouts, green cabbage, bok choy, celery, cucumber, leafy greens such as kale and collards, okra, leeks, green beans, snow peas and sugar snap peas green bell peppers, lettuce, spinach, arugula and other green salad mixes, zucchini<\/td><\/tr><tr><td><em>Red, Yellow, and Orange Vegetables<\/em><\/td><\/tr><tr><td>Carrots, orange bell peppers, red radishes, beets, tomatoes, yellow squash<\/td><\/tr><tr><td><em>Purple Vegetables<\/em><\/td><\/tr><tr><td>Eggplants, purple cabbage, radicchio, red onions<\/td><\/tr><tr><td><em>White and Brown Veggies<\/em><\/td><\/tr><tr><td>Mushrooms, white onion, garlic<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"630\" height=\"528\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_plate-method.jpg\" alt=\"The Diabetes Plate Method: 1\/2 of the plate non-starchy vegetables, 1\/4 of the plate lean protein, and 1\/4 of the plate carbohydrates and starches. \" class=\"wp-image-377\" title=\"\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_plate-method.jpg 630w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_plate-method-300x251.jpg 300w\" sizes=\"auto, (max-width: 630px) 100vw, 630px\" \/><figcaption class=\"wp-element-caption\">The Diabetes Plate Method. Image Credit: Created in Canva and derived from the American Diabetes Association<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Additional resources for nutrition and diabetes:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/starch-retrogradation-a-method-for-post-mealtime-blood-sugar-management-in-individuals-with-diabetes\/\">Starch Retrogradation: A Method for Post-Mealtime Blood Sugar Management in Individuals with Diabetes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/the-glycemic-index-a-helpful-tool-for-blood-glucose-management\/\">The Glycemic Index: A Helpful Tool for Blood Glucose Management<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hgic.clemson.edu\/carbohydrates-the-good-the-bad-the-healthy\/\">Carbohydrates: The Good, the Bad, the Healthy<\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Diabetes Association. (n.d.). <em>Non-starchy vegetables<\/em>. https:\/\/diabetes.org\/food-nutrition\/reading-food-labels\/non-starchy-vegetables.<\/li>\n\n\n\n<li>American Diabetes Association. (n.d.). <em>Types of carbohydrates<\/em>. https:\/\/diabetes.org\/food-nutrition\/understanding-carbs\/types-carbohydrates.<\/li>\n\n\n\n<li>American Diabetes Association. (2026, May 14). <em>What is the diabetes plate?<\/em> https:\/\/diabetesfoodhub.org\/blog\/what-diabetes-plate.<\/li>\n\n\n\n<li>American Diabetes Association Professional Practice Committee for Diabetes. (2026). <em>5. Facilitating positive health behaviors and well-being to improve health outcomes: Standards of care in diabetes\u20142026<\/em>. <em>Diabetes Care, 49<\/em>(Supplement 1), S89\u2013S131. https:\/\/doi.org\/10.2337\/dc26-S005.<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (n.d.). <em>Carbohydrate choices for people with diabetes: Starchy foods<\/em>. https:\/\/www.cdc.gov\/diabetes\/healthy-eating\/carbohydrate-lists-starchy-foods.html.<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2023, July 19). <em>BRFSS prevalence &amp; trends data<\/em>. National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. https:\/\/www.cdc.gov\/brfss\/brfssprevalence\/index.html.<\/li>\n\n\n\n<li>Harvard Health Publishing. (n.d.). <em>How many fruits and vegetables do we really need?<\/em> <em>Harvard Health Publishing<\/em>. https:\/\/www.health.harvard.edu\/diet-and-nutrition\/how-many-fruits-and-vegetables-do-we-really-need.<\/li>\n\n\n\n<li>U.S. Department of Agriculture, &amp; U.S. Department of Health and Human Services. (2020, December). <em>Dietary Guidelines for Americans, 2020\u20132025<\/em> (9th ed.). https:\/\/www.dietaryguidelines.gov\/.<\/li>\n\n\n\n<li>U.S. Department of Agriculture, &amp; U.S. Department of Health and Human Services. (2026, January). <em>Dietary Guidelines for Americans, 2025\u20132030<\/em> (10th ed.). <em>RealFood.gov<\/em>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Margaret Estridge, Rural Health and Nutrition Agent, Spartanburg, Cherokee, and Union Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewed By:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>From the time an individual is in preschool through the elder years, \u201cEat your vegetables!\u201d is a very common recommendation from health professionals and public health organizations. However, despite ongoing dietary guidelines recommending adults consume at least 2.5-3 servings of vegetables daily, according to the Centers for Disease Control and Prevention (CDC), in 2021, 20.3% [&hellip;]<\/p>\n","protected":false},"author":3908,"featured_media":378,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[706,102886,103160,105021,105003],"tags":[105315,105026,105088,105398,105064,105022,105313,105397,105010,105025,105396,105403,105402,105024,105395,105009,105400,105401,105275,105399],"coauthors":[105020],"class_list":["post-373","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes","category-health-extension-for-diabetes","category-keys-to-diabetes-and-better-health","category-nutrition","category-stirring-up-healthy-recipes","tag-blood-glucose","tag-blood-sugar","tag-carbohydrates","tag-carbs","tag-chronic-disease","tag-diabetes","tag-fiber","tag-food","tag-health","tag-healthy-eating","tag-healthy-food","tag-margaret-estridge","tag-non-starchy-vegetables","tag-nutrition","tag-plate-method","tag-rural-health-and-nutrition","tag-starches","tag-starchy-vegetables","tag-vegetables","tag-veggies"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/06\/Starchy-Vs-Non-Starchy_ME_salad-pic-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/373","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3908"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=373"}],"version-history":[{"count":1,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/373\/revisions"}],"predecessor-version":[{"id":379,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/373\/revisions\/379"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/378"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=373"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=373"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=373"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":353,"date":"2026-05-22T21:44:07","date_gmt":"2026-05-22T21:44:07","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=353"},"modified":"2026-05-22T22:03:23","modified_gmt":"2026-05-22T22:03:23","slug":"maternal-mental-health-and-breastfeeding-common-perinatal-mental-health-disorders-part-2","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/maternal-mental-health-and-breastfeeding-common-perinatal-mental-health-disorders-part-2\/","title":{"rendered":"Maternal Mental Health and Breastfeeding:  Common Perinatal Mental Health Disorders (PART 2)"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1006\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-1006x1024.jpeg\" alt=\"\" class=\"wp-image-354\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-1006x1024.jpeg 1006w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-295x300.jpeg 295w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-768x782.jpeg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-1509x1536.jpeg 1509w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-2012x2048.jpeg 2012w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-50x50.jpeg 50w\" sizes=\"auto, (max-width: 1006px) 100vw, 1006px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Maternal mental health is a nuanced topic involving many diverse factors which shapes different outcomes from woman to woman. Women with maternal mental health concerns should practice gentle care with themselves to support themselves and their babies.&nbsp;Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/maternal-mental-health-and-breastfeeding-understanding-the-perinatal-mental-health-landscape-part-1\/\">Part one of this maternal mental health series<\/a> introduced the perinatal mental health landscape, maternal mental health, and key risk factors associated with common conditions. In part two, the goal is to further examine common perinatal mental health conditions and their potential impacts on breastfeeding initiation and outcomes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is important to remember that these conditions affect everyone differently, and symptoms and experiences may vary from person to person. Open and honest communication with healthcare providers is essential to ensure timely access to support, treatment, and mental health resources.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Maternal Mental Health Conditions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Prenatal and Postpartum Depression and Anxiety<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prenatal (during pregnancy and postpartum (after childbirth) depression and anxiety are among the most common perinatal health conditions. These conditions may include major depressive disorder, generalized anxiety disorder, and panic disorder, which can occur separately or together. Symptoms often extend beyond the normal adjustment period associated with pregnancy or new parenthood and may affect physical health, decision-making, bonding with an infant, and daily caregiving activities. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hormonal changes, sleep disruption, and the physical and emotional adjustments that occur during the perinatal period can increase the risk of both new and recurring mental health conditions. Early recognition of symptoms is important so individuals can receive timely support and treatment. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Common Signs and Symptoms of Perinatal Depression and Anxiety Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persistent sadness or low mood (feeling down, depressed, or blue)<\/li>\n\n\n\n<li>Increased irritability or frustration<\/li>\n\n\n\n<li>Excessive worry or racing thoughts<\/li>\n\n\n\n<li>Intrusive or distressing thoughts (unwanted thoughts that may feel upsetting or difficult to control)<\/li>\n\n\n\n<li>Feelings of guilt, shame, inadequacy, or low self-esteem<\/li>\n\n\n\n<li>Difficulty concentrating or decision-making<\/li>\n\n\n\n<li>Fatigue or low energy beyond what is typically expected after childbirth&nbsp;<\/li>\n\n\n\n<li>Sleep disturbances unrelated to infant care&nbsp;<\/li>\n\n\n\n<li>Changes in appetite (<em>eating more or less than usual) could result in poor or excessive weight gain for mom and baby in the prenatal period<\/em><\/li>\n\n\n\n<li>Reduced interest or pleasure in hobbies or usual activities (<em>this could also include a lack of interest in one\u2019s own pregnancy or the care one provides to their infant)<\/em><\/li>\n\n\n\n<li>Substance use in pregnancy<\/li>\n\n\n\n<li>Difficulty bonding with or feeling emotionally disconnected from one\u2019s baby<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">While symptoms will vary from woman to woman, prenatal depression puts one at increased risk for developing postpartum depression. Early communication with a qualified clinician who provides care during the perinatal period is necessary and may include referrals to mental health counseling, psychiatric intervention, or higher-level interventions when necessary.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">What about the \u201cBaby Blues\u201d?<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The \u201cbaby blues\u201d are defined as mild, temporary feelings of sadness, stress, irritability, or anxiety that commonly occur after childbirth. Nearly 80% of women who give birth experience symptoms of the baby blues. Symptoms usually begin within the first few days after delivery and often improve on their own within 1-2 weeks postpartum. The baby blues are often linked to rapid hormonal changes, sleep deprivation, physical recovery after childbirth, and adjusting to the responsibilities of caring for a newborn. As new parents adjust to these changes and gain confidence in caring for their baby, symptoms often improve. The baby blues are different from postpartum depression, which is more severe, lasts longer, and may require treatment such as counseling, therapy, or medication.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">How do I know if it is the \u201cbaby blues\u201d or postpartum depression?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Baby Blues<\/strong><\/td><td><strong>Postpartum Depression<\/strong><\/td><\/tr><tr><td>General restlessness or anxiousness<\/td><td>Feelings of overwhelming guilt, sadness or panic<\/td><\/tr><tr><td>Being impatient or grumpy<\/td><td>Being afraid to stay alone<\/td><\/tr><tr><td>Crying for no reason and feelings of sadness<\/td><td>Crying, anxiety, or worrying more than usual<\/td><\/tr><tr><td>Feeling like \u201cI\u2019m not myself\u201d<\/td><td>Feeling hopeless or that you\u2019re not good enough, feelings of harming yourself or your baby<\/td><\/tr><tr><td>Finding it difficult to concentrate<\/td><td>No energy and finding it hard to focus on basic tasks<\/td><\/tr><tr><td>Mood changes<\/td><td>Weight loss, weight gain, or appetite changes<\/td><\/tr><tr><td>Starts within a few days after birth usually lasts for 1-2 weeks Resolves on its own<\/td><td>Begins within 1-3 weeks after giving birth, up to 1 year postpartum Requires treatment to resolve<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Perinatal depression and anxiety can affect breastfeeding in several ways, including how the body responds (physiological), how a mother feels emotionally (psychological), and how she approaches feeding her baby (behavioral pathways). These conditions may impact breastfeeding initiation, milk production, feeding confidence, and breastfeeding duration.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Physiologically, elevated stress hormones can interfere with oxytocin, the hormone responsible for triggering milk ejection (milk release or let-down). This may delay milk production, reduce milk removal during feedings, and delay the onset of adequate milk production. These challenges can increase stress and reduce confidence in breastfeeding. &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Psychologically, perceived or actual low milk supply\/production can heighten distress, particularly in the early postpartum period. Social media portrayals of oversupply or abundant milk storage may intensify self-doubt, even when feeding is adequate, further impacting mental health.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Feelings Often Associated with Lack of Milk Production may Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Guilt<\/li>\n\n\n\n<li>Sadness<\/li>\n\n\n\n<li>Anxiety over whether one\u2019s baby is getting enough<\/li>\n\n\n\n<li>Self-doubt regarding one\u2019s ability to breastfeed<\/li>\n\n\n\n<li>Frustration or feelings of inadequacy<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Intervention Strategies or Considerations for Support<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Perinatal depression can and anxiety can affect breastfeeding initiation, confidence, and duration. However, early support and intervention can improve outcomes for both mother and baby. Routine screening during pregnancy and the postpartum period can help providers identify symptoms early and connect families with counseling, mental health services, and lactation support. Providers who offer integrated care and realistic guidance about breastfeeding, milk supply, and infant feeding patterns can help reduce anxiety and improve feeding confidence.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consider the questions below and learn when your baby is getting enough milk and when to seek support.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">How do I know that my baby is getting enough breastmilk?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adequate wet and dirty diapers<ul><li>Days 1-2: 1-2 wet diapers\/day<\/li><\/ul><ul><li>Day 3-4: 3-4 wet diapers\/day<\/li><\/ul><ul><li>Day 5 and beyond: 6+ wet diapers\/day<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Stools will transition from dark meconium to greenish, then to yellow\/seedy stools by day 4-5<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Steady weight gain<ul><li>It is normal for many babies to lose up to 10% of their birth weight in the first few days, by days 10-14 most have regained their birth weight<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Regular pediatrician visits are important to monitor growth<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Effective feeding behavior<ul><li>Baby feeds 8-12 times in 24 hours<\/li><\/ul><ul><li>You can hear swallowing during the feeds<\/li><\/ul><ul><li>Baby appears satisfied and relaxed after a feeding<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Breasts feel \u201csofter\u201d after nursing<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Good signs of hydration (pale yellow urine, moist lips, alertness that is appropriate for age)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Signs to Follow up with a Provider: Pediatrician or IBCLC (International Board Certified Lactation Consultant)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fewer than expected wet\/dirty diapers<\/li>\n\n\n\n<li>Continued weight loss<\/li>\n\n\n\n<li>Baby seems persistently sleepy or has difficulty waking for feeds<\/li>\n\n\n\n<li>Painful latch or ineffective suckling<\/li>\n\n\n\n<li>Concerns about milk supply or infant intake<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Postpartum Rage<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postpartum rage is an underrecognized symptom associated with some perinatal mood and anxiety disorders. It is characterized by intense irritability, anger, or emotional outbursts that may feel difficult to control. Although postpartum rage is not a formal medical diagnosis, it is commonly linked to postpartum depression and anxiety. Individuals experiencing postpartum rage may feel overwhelmed and react strongly to everyday stressors or minor triggers. These episodes are often followed by feelings of guilt or shame. Sleep deprivation, hormonal changes, and the stress of adjusting to parenthood may worsen symptoms.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Risk Factors for Postpartum Rage Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>History of depression or anxiety<\/li>\n\n\n\n<li>Sleep deprivation or chronic fatigue<\/li>\n\n\n\n<li>Lack of social or emotional support<\/li>\n\n\n\n<li>High stress or unrealistic expectations of motherhood<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Postpartum rage can impact breastfeeding outcomes by increasing stress, lowering frustration tolerance during feeding challenges and contributing to feelings of disconnection from one\u2019s baby. Emotional dysregulation may make it more difficult to navigate infant care strategies and common breastfeeding concerns, such as latch issues or perceived low milk supply. Supportive non-judgmental care is essential to help mothers feel safe discussing these experiences and accessing appropriate resources.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Breastfeeding Interventions may Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mental health screenings and referral to counseling or therapy<\/li>\n\n\n\n<li>Education on emotional regulation and coping strategies<\/li>\n\n\n\n<li>Strengthening support systems (partners or co-parents, family, peers)<\/li>\n\n\n\n<li>Addressing sleep and self-care needs when possible<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Postpartum Psychosis<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postpartum psychosis is a rare but serious mental health emergency that typically occurs shortly after childbirth. It is characterized by the rapid onset of symptoms such as hallucinations (seeing or hearing things that are not real), delusions (strong beliefs that are not based in reality), disorganized thinking and confusion (an impaired perception of reality). Unlike many other perinatal mental health conditions, postpartum psychosis requires immediate medical attention because it may place both the parent and baby at risk. If postpartum psychosis is suspected, ensure everyone\u2019s immediate safety and call 911 or seek emergency medical care right away. Early recognition of this disorder is critical, as symptoms escalate quickly and can impair a mother\u2019s ability to care for her infant safely and effectively.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Risk Factors for Postpartum Psychosis Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A history of bipolar disorder or a prior psychosis episode<\/li>\n\n\n\n<li>First-time motherhood<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Postpartum psychosis has important implications for infant feeding and maternal care. Safety is the primary concern; temporary mother-infant separation or alternative feeding methods may be necessary during episodes of this condition.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Treatment for postpartum psychosis typically includes hospitalization and a multidisciplinary approach that may include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Psychiatric care<\/li>\n\n\n\n<li>Medical management<\/li>\n\n\n\n<li>Lactation support<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Many mental health medications used to treat this condition can be passed through breastmilk, so medications must be carefully evaluated for compatibility with lactation while balancing maternal stabilization with infant safety and realistic feeding outcomes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK501922\/\">Search Your Mental Health Medicines in the LactMED Database<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Birth Trauma<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Birth trauma refers to the emotional or psychological distress following a difficult, frightening, or unexpected childbirth experience. Birth trauma may result from emergency medical interventions, preterm birth, infant medical complications, or infant loss. Some individuals may also feel traumatized because they felt unsupported, uninformed, or lacked control during labor and delivery. Symptoms may include anxiety, intrusive thoughts, avoidance behaviors, or symptoms similar to post-traumatic stress disorder (PTSD). These experiences may affect recovery, bonding, and emotional well-being during the postpartum period. &nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Risk Factors for Birth Trauma Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Emergency or unplanned interventions (cesarean birth, also known as a c-section, instrumental delivery)<\/li>\n\n\n\n<li>Preterm birth, infant medical complications or events, or infant loss<\/li>\n\n\n\n<li>Perceived loss of control, lack of support, or lack of informed consent<\/li>\n\n\n\n<li>Poor communication or lack of support from health care providers<\/li>\n\n\n\n<li>Prior trauma or mental health conditions<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms that indicate someone may be experiencing the impacts of birth trauma:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Post-traumatic stress disorder (PTSD) like symptoms, including:<ul><li>Flashbacks<\/li><\/ul><ul><li>Avoidance<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Hypervigilance<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Birth Trauma can greatly impact breastfeeding by disrupting early bonding and can increase anxiety during feeding, which may contribute to physical and emotional tension and can further delay milk let-down. Some mothers may feel overwhelmed or disconnected from their babies, while other mothers may feel an immense amount of pressure to breastfeed to regain control, which can add additional stress.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Triggers from birth trauma experiences and their relationship to breastfeeding:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Physical pain or complications affecting feeding<\/li>\n\n\n\n<li>Emotional triggers associated with infant care<\/li>\n\n\n\n<li>Difficulty with body autonomy and trust<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Trauma-Informed Care Approaches<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Trauma-informed care following birth trauma is an essential part of maternal mental health and breastfeeding outcomes. This approach emphasizes safety, trust, autonomy, and empowerment, recognizing that a mother\u2019s previous birth experience may influence how she chooses to engage with her baby after delivery.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After a traumatic birth experience, some mothers may feel anxious, emotionally disconnected, or overwhelmed during breastfeeding. These feelings may interfere with milk production, milk ejection, feeding confidence, and bonding. Support from a trauma-informed certified lactation counselor (CLC) can help mothers feel safe, supported, and empowered while feeding their baby. Trauma-informed lactation support focuses on creating a calm, nonjudgemental environment while offering choices and flexibility that support both maternal mental health and infant feeding goals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/portal.alpp.org\/search\/\">Find a trauma-informed lactation provider<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Perinatal Eating Disorders<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder are serious mental and physical health conditions. These conditions affect how a person thinks about food, eating, and weight, which can influence eating behaviors and habits. Given that the perinatal period is a time when a mother\u2019s nutritional needs increase to support her growing baby in the prenatal period and maternal recovery in the postpartum period, perinatal eating disorders can be dangerous conditions that may impact a woman\u2019s ability to perform in other areas of life, like infant care.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Perinatal Eating Disorders may Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Anorexia nervosa:<\/strong> a psychological disorder characterized by restricted dietary intake that leads to low body weight, an intense fear of gaining weight, and body dysmorphia (a condition involving persistent negative thoughts about one\u2019s body or appearance).<\/li>\n\n\n\n<li><strong>Bulimia nervosa:<\/strong> an eating disorder characterized by a cycle of binge eating (consuming large amounts of food at once) followed by inappropriate behaviors such as purging (induced vomiting, misuse of laxatives, excessive exercise, or fasting) to prevent weight gain.<\/li>\n\n\n\n<li><strong>Binge eating disorder:<\/strong> consuming a large amount of food within a limited amount of time (typically 2 hours) accompanied by a feeling of loss of control.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These conditions can persist, develop again (relapse), or newly emerge during pregnancy and within the postpartum period. The physical and emotional changes that occur during the perinatal period, particularly during rapid shifts in body shape and weight, can intensify body image concerns and feelings of a loss of control. Additionally, societal pressures, including expectations to quickly \u201cbounce back\u201d after childbirth, may further exacerbate disordered eating behaviors.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Risk Factors for Perinatal Eating Disorders Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A personal history of eating disorders<\/li>\n\n\n\n<li>A personal of body dysmorphia <\/li>\n\n\n\n<li>Anxiety<\/li>\n\n\n\n<li>Trauma<\/li>\n\n\n\n<li>An increased focus on weight gain during pregnancy <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Disordered eating during the perinatal period can significantly impact a mothers nutrition status. Inadequate caloric intake, food restriction, or purging behaviors may deplete essential nutrient stores needed to support maternal recovery after childbirth, fetal development during pregnancy, and lactation outcomes. Common deficiencies may include protein, iron, calcium, vitamin D, B vitamins, and essential fatty acids, which can contribute to fatigue, impaired healing, and mood disturbances. While the body may prioritize breast milk production, this can come at the expense of maternal health. In some cases, insufficient energy intake may also affect milk production and overall lactation capacity.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Breastfeeding can present unique emotional and psychological challenges for individuals with a history of eating disorders. Increased caloric demands and hunger, body exposure, and concerns about weight retention may contribute to anxiety or distress. Some mothers may feel a heightened need for control over feeding routines or infant intake, while others may experience reassurance and bonding through breastfeeding. Because experiences vary, it is important to approach feeding with flexibility and without judgment, while closely monitoring both maternal well-being and infant growth.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Effective management of perinatal eating disorders requires a coordinated, interdisciplinary approach. Nutrition counseling can help support adequate food intake, restore nutrient balance, and meet the increased nutritional demands of pregnancy and lactation. Mental health treatment is essential to address underlying disordered eating patterns and co-occurring conditions such as anxiety or depression. Lactation support can further help develop individualized, sustainable feeding plans that prioritize maternal mental health and infant nutrition. Together, these supports promote improved outcomes for both mother and baby.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Perinatal Obsessive-Compulsive Disorder (OCD)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Perinatal obsessive-compulsive disorder (OCD) is a mental health condition that may occur during pregnancy or after childbirth. It is characterized by intrusive and distressing thoughts, often involving fears of harm coming to the baby. These thoughts are unwanted and upsetting, and individuals with perinatal OCD recognize that the thoughts are irrational or inconsistent with their values. To reduce anxiety, some individuals may develop compulsive behaviors such as repeated checking, avoidance, or mental rituals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A key feature that distinguishes perinatal OCD from postpartum psychosis is that insight is preserved. As previously mentioned, women with postpartum psychosis experience delirium or feelings of disconnection from reality and a loss of insight, which may result in delusions or hallucinations that are perceived as real. Conversely, mothers with OCD recognize that their thoughts are irrational and are typically distressed by them. <strong><\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Perinatal OCD can interfere with breastfeeding initiation or continuation, as mothers may avoid feeding or the feelings of close physical contact due to fear triggered by their intrusive thoughts. This avoidance can disrupt mother-infant bonding and increase feelings of guilt and anxiety, making the breastfeeding experience more challenging while also diminishing milk supply. Additionally, the proximity required during feeding may heighten anxiety symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Effective treatment for perinatal OCD often includes Cognitive Behavioral Therapy (CBT), particularly Exposure and Response Prevention (ERP), which helps individuals gradually face their fears without engaging in compulsive behaviors. Medication may also be considered when symptoms are moderate to severe, with careful evaluation of risks and benefits during pregnancy and lactation. Support from healthcare providers, lactation consultants, and mental health professionals is essential in promoting both maternal well-being and successful infant feeding.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dysphoric Milk Ejection Reflex (D-MER)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dysphoric Milk Ejection Reflex (D-MER) is not a mental health condition. It is a physical response that occurs during milk ejection (milk let-down) in some breastfeeding individuals. D-MER causes sudden feelings of sadness, anxiety, irritability, or emotional discomfort that typically lasts between 30 seconds and 2 minutes during breastfeeding or pumping. &nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Feelings Often Associated with D-MER Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sadness or hopelessness <\/li>\n\n\n\n<li>Self-hate or low self-esteem <\/li>\n\n\n\n<li>Thoughts of dread or a sinking feeling in one&#8217;s stomach <\/li>\n\n\n\n<li>Anger or extreme agitation <\/li>\n\n\n\n<li>Anxiety or irritability <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">As the name suggests, D-MER is a \u201creflex,\u201d meaning that an individual has no control over the experience and cannot change the likelihood that they may develop it. The research on D-MER is still limited, but the available evidence suggests a hormonal connection. The condition does not have anything to do with not wanting to breastfeed or nipple pain, which are two common misconceptions. Instead, the body reacts to the release of milk in response to a sudden drop in specific hormones, such as dopamine (a hormone involved in mood and emotional regulation), which are typically associated with relaxation and stress relief during lactation. While it can be unsettling for those who experience it, symptoms typically resolve in a few weeks and healthy coping strategies during this time can promote positive self-care behaviors that reduce the distress of the condition.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Managing Symptoms of D-MER may Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increasing skin-to-skin contact between mother and baby<\/li>\n\n\n\n<li>Practice meditation or deep breathing exercises<\/li>\n\n\n\n<li>Practice relaxation techniques\n<ul class=\"wp-block-list\">\n<li>Listen to music, a podcast, or an audiobook, soak in a warm tub, talk to a friend on the phone before feedings, etc.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Distractions\n<ul class=\"wp-block-list\">\n<li>Eat a snack, watch TV, or do other activities during let-down, such as folding laundry or playing with the baby (if pumping)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Seek support\n<ul class=\"wp-block-list\">\n<li>If D-MER becomes overwhelming or begins to negatively affect mental health or confidence in one\u2019s ability to breastfeed, speak with a lactation counselor, perinatal clinician (such as an OB-GYN), or mental health professional. Early support can make a meaningful difference.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Perinatal mental health conditions can affect breastfeeding, maternal recovery, and overall well-being in many different ways. Early support, open communication with healthcare providers, and access to mental health and lactation resources are important for both parent and baby.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Self-care during the perinatal period is also essential. Whether it involves resting, connecting with supportive friends or family, spending time outdoors, practicing skin-to-skin contact, or taking a few moments each day to recharge, caring for one\u2019s mental health is an important part of caring for both parent and baby.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American College of Obstetricians and Gynecologists. (2026). Perinatal mental health. https:\/\/www.acog.org\/programs\/perinatal-mental-health\/summary-of-perinatal-mental-health-conditions<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2024). CDC activities: Improving maternal mental health care. https:\/\/www.cdc.gov\/reproductive-health\/depression\/cdc-activities.html<\/li>\n\n\n\n<li>Cleveland Clinic. (2023). Dysphoric milk ejection reflex (D-MER). https:\/\/my.clevelandclinic.org\/health\/diseases\/24879-dysphoric-milk-ejection-reflex<\/li>\n\n\n\n<li>Hudepohl, N., MacLean, J., &amp; Osborne, L. (2022). Perinatal Obsessive-Compulsive Disorder: Epidemiology, Phenomenology, Etiology, and Treatment. <em>Current Psychiatry Reports<\/em>, <em>24<\/em>(4), 229\u2013237. https:\/\/doi.org\/10.1007\/s11920-022-01333-4<\/li>\n\n\n\n<li>National Institute of Mental Health. (2023). Perinatal depression. https:\/\/www.nimh.nih.gov\/health\/publications\/perinatal-depression<\/li>\n\n\n\n<li>Phillips, M. &amp; Postpartum Support International. (2023). When eating disorders and perinatal mental health collide. https:\/\/postpartum.net\/when-eating-disorders-and-perinatal-mental-health-collide\/<\/li>\n\n\n\n<li>Postpartum Support International. (2024). Perinatal mental health.&nbsp; https:\/\/postpartum.net\/perinatal-mental-health\/<\/li>\n\n\n\n<li>Raza S. (2023). Postpartum psychosis. StatPearls Publishing. https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK544304\/<\/li>\n\n\n\n<li>Screening and Diagnosis of Mental Health Conditions During Pregnancy and Postpartum: ACOG Clinical Practice Guideline No. 4. (2023). <em>Obstetrics and Gynecology<\/em>, <em>141<\/em>(6), 1232\u20131261. https:\/\/doi.org\/10.1097\/AOG.0000000000005200<\/li>\n\n\n\n<li>Watson, H., Zerwas, S., Torgersen, L., Gustavson, K., Diemer, E., Knudsen, G., Reichborn-Kjennerud, T., &amp; Bulik, C. (2017). Maternal eating disorders and perinatal outcomes: A three-generation study in the Norwegian Mother and Child Cohort Study. <em>Journal of Abnormal Psychology<\/em>, <em>126<\/em>(5), 552\u2013564. https:\/\/doi.org\/10.1037\/abn0000241<\/li>\n\n\n\n<li>World Health Organization. (2026). Perinatal mental health. https:\/\/www.who.int\/teams\/mental-health-and-substance-use\/promotion-prevention\/maternal-mental-health<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Julianna Lyle, CLC, Rural Health and Nutrition Extension Agent, Anderson and Abbeville Counties<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reviewers:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paris Mebane, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><a id=\"_msocom_1\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maternal mental health is a nuanced topic involving many diverse factors which shapes different outcomes from woman to woman. Women with maternal mental health concerns should practice gentle care with themselves to support themselves and their babies.&nbsp;Image Credit: RHN Team Picture Bank Introduction Part one of this maternal mental health series introduced the perinatal mental [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":354,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[104248,105123,105071,104813,105072],"tags":[105375,105379,105127,105382,105010,105092,105128,105366,105362,105372,105367,105368,105074,105371,105370,105365,105363,105373,105380,105364,105369,105381,105376,105378,105377,105374,105009],"coauthors":[105057],"class_list":["post-353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breast-feeding-101","category-maternal","category-mental-health-wellbeing","category-mothers-milk-bank-of-south-carolina","category-stress","tag-baby-blues","tag-birth-trauma","tag-breastfeeding","tag-dysphoric-milk-ejection-reflex","tag-health","tag-julianna-lyle","tag-maternal-health","tag-maternal-health-resources","tag-maternal-mental-health","tag-maternal-mental-health-conditions","tag-maternal-mental-health-resources","tag-maternal-self-care","tag-mental-health","tag-mental-health-conditions","tag-mental-health-during-and-after-pregnancy","tag-mental-health-resources","tag-perinatal","tag-perinatal-depression-and-anxiety","tag-perinatal-eating-disorder","tag-perinatal-health","tag-perinatal-mental-health-disorder","tag-perinatal-obsessive-compulsive-disorder","tag-postpartum-depression","tag-postpartum-psychosis","tag-postpartum-rage","tag-prenatal-and-postpartum-depression-and-anxiety","tag-rural-health-and-nutrition"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/353","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=353"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/353\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/354"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=353"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}]