By Bob Niklewicz PT MG
The word Ergonomics does come from Ergon “work” and Nomos “natural laws.” Ergonomics means the working body should function at optimal level within physiological limits. One of the KEYS to doing this is to have an unobstructed circulation network that delivers nutrients to all cells throughout the body, simultaneously, removing the waste products that metabolism produces. I call this system the “Nutrient Pathway.” This vascular system is vital in maintaining the health of the tissues in all vascularized living things. It is always under-appreciated.
Mammals as well as plants require this kind of circulation system. In the case of humans, the fluid circulated is called, blood and in Plants it is sap. Simply put, blood is transported through arteries and veins, while in plants, nutrients are transported through the phloem and xylem.
The stem has the darker green phloem carrying nutrients up from the roots then to the leaves and back to the roots. The purplish tissue is the xylem that carries nutrients upwards from the ground to the leaves.
In the muscle, arteries are seen as red tube endings, and the veins are shown as the blue tube endings. They provide channels for the nutrient pathway to work in mammals. One of the causes of loss of circulation is compression of these tissues. In the plant, compression can be from a tie that is too tight, or when the stem is bent. That reduces the patency, and the flow of nutrients. In a muscle contraction that is of long duration with high force intensity and high frequency will be compression of the vessels in that muscle. This compromises the circulation to that muscle, building up metabolic waste products.
Reaching forwards and/or overhead with a heavy tool can cause decreased circulation in the shoulders, neck and mid back. In this case, it can cause a hospital visit.
One more thing: Your heart is a muscle too. As such, it also has a circulation network to feed it. When you restrict the circulation to the skeletal muscles (the body's motors) by keeping them tight for long periods of time your system becomes pressurized.
If the blood vessels to those muscles are compressed from holding things tight for prolonged periods, your heart has to work harder to get the blood moving. When the heart contracts it is pushing blood out to muscles. If vessel flow is restricted by hard compression, it takes more power/pressure to get the blood through the muscle.
For example, hand watering your plants and the stream can easily reach the back row of plants. If you step forwards and inadvertently step on the hose, the stream is reduced and only hits the middle row. Furthermore, the hose behind your foot starts to build up pressure. When you notice, you step off and the rush of pressurized water shoots up through the nozzle and you water the fence behind the last row.
The same thing happens in your heart when you sustain an awkward posture, generate force that tightens the muscles and makes the heart work harder to move the blood to where it is needed. So, spend some extra time taking an “ergo break” that will help your heart.
Do you appreciate the nutrient pathway a little more?
Information links:
UC Berkeley-Ergonomics tips for gardening
https://uhs.berkeley.edu/sites/default/files/ergonomics_tips_for_gardening_at_home.pdf
by Cynthia Kerson
Our visit to two St. Helena MG gardens proved to be worth the gas (even at today's prices). We explored 2 very different properties. A couple from Angwin gave us a tour of their fire-riddled hillside property within the shadows of St. Helena Hospital. It was delightful and reflective to see how life restores after a disaster. The many tiers of their property – made easily available due to the beautiful stone retaining walls and gravel paths they painstakingly developed over the years to make these steep areas accessible.
It was a very hot day – reaching 100°F, so we were careful to stay hydrated and refreshed with the treats prepared. We enjoyed them on the shaded patio area, overlooking the lower tier and chicken coop.
Next, we headed to downtown St. Helena to a gorgeous and very inviting backyard. The front yard is also lovely, but living on the main thoroughfare the owner admitted the family is more inclined to stay in the back so they don't have to respond to “Excuse me, can you tell me where Beringer Winery is?” every 10 minutes. It was a perfect contrast to the rural property we had just visited. The garden is a lovely mixture of things to eat and to enjoy visually. They recently pulled up their water-sucking lawn and created an attractive walkway of concrete and ground cover. However, the owner admitted keeping the ground cover vibrant was more challenging than expected. The highlight (at least for me) was the well-designed vegetable garden area. The newly built raised beds housed all the usual summer suspects, including tomatoes, squash, basil, peas, and peppers, and the garlic was about to be harvested. I'm sure I'm forgetting a few. Lisa created a “textbook” haven for the cucumbers by supporting the wire trellises on a diagonal and crisscrossing them with others.
I'll be reporting on another garden tour on west Napa's Dry Creek Road on June 24th next. We first explored a sustainable and industrious property and then checked out my (Cindy Kerson) property where we have a vineyard, small orchard, Kurapia area, and vegetable garden.
Napa Master Gardeners are available to answer garden questions by email: mastergardeners@countyofnapa.org. or phone at 707-253-4143. Volunteers will get back to you after they research answers to your questions.
Visit our website: napamg.ucanr.edu to find answers to all of your horticultural questions.
Photo credits: Cindy Kerson
Information links: UC ANR-home landscaping for fire https://anrcatalog.ucanr.edu/pdf/8228.pdf
UC Sonoma county-firewise gardening https://sonomamg.ucanr.edu/Firewise_Landscaping/
UC Butte County-firewise landscaping https://ucanr.edu/sites/bcmg/resources/firesafe/
UCMG Sonoma Co.-grass removal https://anrcatalog.ucanr.edu/pdf/8228.pdf
UC ANR-Garden web-vegetables https://cagardenweb.ucanr.edu/Vegetables/
by Bob Niklewicz PT MG
Did you know you have 209 bones in your body? The word bone in Greek is “osteon.” It is commonly used as a prefix to refer to issues of the bones. Each bone has two ends and where they meet another bone, that area is is called a joint. In Greek, joint = “arthro.” If joints are overused they become inflamed. The Latin suffix for inflammation = “itis.” Each joint can suffer from wear and tear with inflammation pain and that is called arthritis. More specifically, it would be osteo-arthritis.
The body also has over 600 muscles. The medical prefix for muscle is “myo”. Each muscle has a tough connector at each end called a tendon. If a muscle is inflamed it is called myositis. The terms osteoarthritis and myositis often refer to overuse of those joints and muscles. The good news is that with a little planning, using the right tool and knowledge, much of the pain from those conditions could be minimized while in the garden.
The diagram of the Patellar tendon at the knee is commonly injured.
These are just a couple of the things that keep your body moving and a couple of examples of what can go wrong, mechanically, to your body. Ergonomics is the science concerned with the design, use, and user education for reduction of injury while gardening or at a desk. Ergonomic awareness will help reduce the chances of injury yourself.
Ergonomics is not a quick fix to all the problems of pain and soreness of an injured gardener. Ergonomics is something that will neither improve your endurance or your morale by just talking about it. It cannot reverse degenerative changes to the body or guarantee that you will not get hurt again.
Ergonomics will give you a way to start looking for habits, postures, tools and activities that may be a source against muscle and joint discomfort. In the long run, smart ergonomic practices enhance the aftermath of a great day in the yard when enjoying a glass of your favorite iced beverage instead of applying that ice on what hurts.
Ergonomic awareness in the garden will give you options to improve the efficiency of performing yard projects and promote safety. It can help reduce the problems of fatigue, joint and muscle soreness.
Did you know? By the time you turn 70, your heart will have beat some two-and-a-half billion times (figuring on an average of 70 beats per minute.) No wonder we feel a little tired at the end of the day. Thank goodness for the powerhouse of life in our chests.
References: UW Extension-Gardening Exercises and Body Mechanics https://www.google.com/url?sa=t&source=web&rct=j&url=https://fyi.extension.wisc.edu/sewmg/files/2016/07/LLGExercisesMechanicsHandout-Feb-2017.pdf&ved=2ahUKEwiV3-Trjbv4AhXTD0QIHSeZAz8QFnoECAYQAQ&usg=AOvVaw3zRO6pyGgkPQ5I9LXInyGR
ACE Physical Therapy & Sports medicine institute-Working on the garden and preventing injury https://www.ace-pt.org/ace-physical-therapy-and-sports-medicine-institute-working-in-the-garden-and-preventing-injury/
Photo credits: https://springloadedtechnology.com/guide-to-severe-knee-osteoarthritis/ ; fix-knee-pain.com
Napa Master Gardeners are available to answer garden questions by email: mastergardeners@countyofnapa.org. or phone at 707-253-4143. Volunteers will get back to you after they research answers to your questions.
Visit our website: napamg.ucanr.edu to find answers to all of your horticultural questions.
by Melody Kendall
I was born and raised here in beautiful Napa Valley. My memory isn't what it used to be, but I am observing that climate change thing is real. When I was little we had sufficient rain in the winter, enough that I could play in the puddles and make mud pies on a regularly. Summer months were warm and sometimes hot, but lacked the pesky wind that seems so common now. The wind dries everything out and turns the grass brown much earlier than I remember.
So, what to do? Remember when you were learning to drive and you were encouraged to be a defensive driver, to be aware of your surroundings and plan for surprises? That's the example we would do well to follow. We all need to be defensive gardeners in this changing new world. Look at your home and the surrounding landscape and plan for surprises.
According to UCANR publication "Home landscaping for Fire" our area has more than 1,445 structures destroyed by wildfire each year. This publication also states that homeowners who take defensive gardening to heart and use careful pruning and landscaping techniques can minimize the spread of fire and have a better chance of saving their homes and structures. Grasses, brush, trees and other vegetation surrounding your home can become dangerous fuel sources for fire. So, create a defensive space around your home by removing, pruning or otherwise altering the vegetation in the landscape areas directly adjacent to your home.
In a fire safe landscape there are two zones around your home: the home defense zone and the reduced fuel zone. Number 1, the home defense zone, is a circle 30 feet equidistant from the outside walls of the structure. Number 2, the reduced fuel zone, extends out from that 30 foot home defense zone to 100 feet out and beyond. If your structure is on a windswept area or a slope allow for a larger defensive space.
Consider fire resistant plants, note the "resistant" description. Anything will burn if it gets hot enough so no plant is fireproof. Check the plant description. Many nurseries and informational materials have begun to include that notation when describing a plant that fulfills the fire resistant criteria. They are slow and low growing, open structured and have less resinous leaves and branches. The leaves have a high moisture content, little or no seasonal debris (leaves, fruit etc) and have open branching habits with fewer branches and leaves. Deciduous trees are considered more fire resistant than evergreen trees because the leaves have a higher moisture content. Remember that the placement and management of these plants is also key.
Maintaining a healthy greenbelt of low growing groundcovers and/or lawns will provide a high moisture belt around your home. Using a drip system to target the water needs would conserve water and somewhat mitigate the water usage concerns. Low grown shrubs planted at least 10 feet from the house in similar height groups can create a pleasing and fire wise landscape. Using mulch conserves water so for a firewise landscape use rock mulches or low growing ground cover to cover bare weedy soil. In a fire situation wood mulches will smolder and be hard to extinguish. For any walkways use decorative rocks, gravel or stepping stones to break up the landscape to create further fire wise options. Avoid planting near wood siding, under vents or eaves or under or near a deck and don't allow tree limbs to extend over the roofline.
The reduced fuel zone is the area beyond the 30 foot home defense zone which extends an additional 70-100 feet out from the structure. In this area the trees should be thinned from 10 to 20 feet apart between branches and if the trees are over 18 feet trim branches on the trunk up to 6-15 feet from the ground. Remove any brush from around the base of all trees. Because of their flammability shrubs should not be used as screens around structures, propane tanks or other flammable materials. Only plant varieties of shrubs that are low growing, deciduous and non resinous and space them widely apart.
Yearly maintenance and cleanup is a must. Any yard waste is a fire hazard. Keep your plants green with supplemental water, if necessary, during fire season and mow any grasses when green to reduce sparking by mowing blades. All that debris under your deck needs to be cleared out and removed and trees and shrubs kept trimmed annually to ensure that fire safe spacing is maintained.
Many people move to the country to experience the wide open spaces and the accompanying privacy. Vegetative screens and using fire resistant plants are fine, just make sure they are at least 100 feet from your home and are well outside your defensible space. If your parcel is larger than an acre, fire safe landscaping suggests that you treat the vegetation in a defensive manner all the way to the property line. Most city and county governments require regular mowing so be sure to check those regulations to be compliant.
How much or how little defensive landscaping you do is dependent on how much you are adverse to losing your home. To do all you can to prepare and protect your home and landscape from fire is to design your home and landscape using fire safe materials. Keep the surrounding area clear of fire fuel by planting only fire resistant varieties using the correct spacing. Keep your trees trimmed, all plants hydrated and healthy and clear any debris on a regular basis.
Your home is your castle and your safe place. With the increased prevalence of fires we should all do what we can to reduce any fuel for fire on our properties by using these defensive landscaping methods. Pass this information on to your friends and neighbors.
Napa Master Gardeners are available to answer garden questions by email: mastergardeners@countyofnapa.org. or phone at 707-253-4143. Volunteers will get back to you after they research answers to your questions.
Visit our website: napamg.ucanr.edu to find answers to all of your horticultural questions.
Photo credits: Information link: UC ANR home landscaping for fire
https://anrcatalog.ucanr.edu/pdf/8228.pdf
by Rainer Hoenicke
One of the public workshop topics by the Master Gardeners of Napa County's teaching garden, the Las Flores Learning Garden, explored the use of greywater for irrigation. The definitions of greywater differ from state to state. In California, water from washing machines/tubs, showers, baths, and bathroom sinks meets that definition. Water from kitchen sinks is not considered greywater in our state, although other states allow its use for irrigation. Any water having contact with feces is considered “blackwater” and needs to go to the sanitary sewer. However, you can flush your toilet with greywater. San Francisco, for example, has an ordinance in place now that requires use of harvested rain or greywater for flushing toilets and urinals in new development projects.
According to the United States Geological Survey, the average Californian uses between 80 and 100 gallons of water every day, as much as 60 percent of which can be used for outdoor irrigation.
Here are a few more fun facts about greywater:
- 13% of CA households use greywater from washing machines for irrigation
- An average household has about 90 gallons per day available for outside use – not counting the kitchen sink
- A homeowner on a quarter of acre of land could irrigate about half a climate-appropriate yard with greywater
- Plants irrigated with greywater in residential areas did fine. With only a slight increase in Boron, no salts accumulate in either the plants or the surrounding soil
Reusing greywater makes ecological sense. Treating water to drinking water standards and distributing it, takes a lot of energy and cost. In California, about 8% of the total energy generated is used for moving, distributing, and treating water. If we reuse greywater, our total water use goes down, and we can contribute to our net-zero carbon emission goal by 2030.
What do you need to know before you irrigate with greywater? First, you need a sub-surface distribution system to irrigate, since soil microorganisms are able to purify many of the impurities in greywater, such as soap residues. You also need to consider your climate and microclimate to determine how much water you need to irrigate. Other things you need to ask yourself are where you want to use greywater, what your lot characteristics are, such as slope, distance from origin to discharge, your soil types and percolation rate, if you want to use greywater in edible or strictly ornamental landscapes, how deep or shallow your groundwater table is, and how far your greywater irrigation system is from any active well. Additional questions you need to find answers to are: What are your city's or Napa County's regulations for greywater systems? Is it cheaper to find water use efficiencies than to install even the simplest re-use system? How cumbersome is a re-use system to maintain?
Napa Master Gardeners are available to answer garden questions by email: mastergardeners@countyofnapa.org. or phone at 707-253-4143. Volunteers will get back to you after they research answers to your questions.
Visit our website: napamg.ucanr.edu to find answers to all of your horticultural questions.
Photo credits: CleanWaterComponents
To learn more about greywater use, please go to:
https://www.cityofnapa.org/DocumentCenter/View/7234/October-21-Presentation-Slides-PDF?bidId=
https://greywateraction.org/laundry-landscape/
https://www.rainharvest.com/create-an-oasis-with-greywater-by-art-ludwig.asp