School is back in session. The long days of summer and not following a schedule have come to an end. It is important to help your child/teenager get back on a regular schedule and into a normal sleep routine.
Busy lifestyles filled with school, afterschool, and evening activities have become the norm in the American culture. But these demanding hours of multi-tasking are negatively affecting many of our daily lives. If it affects us as adults, what must it be doing to our children and teens? Overlooking the importance of sleep is damaging to our mental, physical, and cognitive health.
Sleep is a crucial biological function. It plays a significant role in restoring and recovering the body systems, improving learning and memory, and healthy brain development.
(Photo source: Adobe Stock)
Sleep deprivation can lead to physical and behavioral symptoms that can be misdiagnosed as more severe mental and behavioral disorders. Children who do not get enough sleep may not physically appear to be sleepy. However, they may struggle with attentiveness, hyperactivity, aggression, or disruptive behavior. Sleep deprivation also reduces the immune system’s ability to defend against colds and the flu.
Tips for good sleep habits for children and families include:
Make sleep a respected priority.
Establish a consistent, relaxing bedtime routine.
Consistency is key for regular daytime and bedtime routines for sleep.
Attempt to maintain a regular sleep and wake schedule, including on weekends.
Provide children with positive attention before bedtime.
This may reduce conflict or resistance to bedtime routines.
Keep bedrooms dark, cool, and quiet.
Do not have a TV, computer, or cellphone in the room.
Use the bed only for sleep.
Avoid reading or doing homework in bed. Remove activities from the sleep environment that may be stimulating, such as devices with screens and video games.
Avoid caffeine in the late afternoon and evening, or for a minimum of three hours before bed.
Encourage children to sleep in their beds.
It helps them learn to fall asleep independently. Parents also need uninterrupted sleep.
The National Sleep Institute recommends these hours of sleep for different age groups:
12–17 hours for newborns and infants
11–14 hours for ages 1–2
10–13 hours for ages 3–5
9–11 hours for ages 6–13
8–10 hours for ages 14–17
7–9 hours for adults
As the school year begins, help your children get a strong start by guiding them through healthy sleep habits. Restful sleep will prepare them for school days with fun-filled learning experiences.
If you have concerns about your child’s sleep patterns, etc. be sure to reach out to your child’s physician or a mental health professional to help them learn good sleep habits for a successful future.
With summer in full swing, you’ve probably noticed an uptick in your electricity bill. The hot temperatures and high humidity have been giving your air conditioner a real workout! Since your heating, ventilation, and cooling (HVAC) system uses the most electricity of any item in your home, taking steps to improve its efficiency will save energy and money. Try these five easy ways to stay cool for less:
Adjust the thermostat. Set the air conditioner thermostat to 78o F. For every degree setting below 78o F, you spend up to 4% more in cooling costs.
Use fans. Ceiling and floor fans move air to create a breeze, which can make a room feel up to four degrees cooler than the actual temperature. This allows you to set the thermostat higher and still be comfortable. Ceiling fan blades should move in a counterclockwise direction to create a downdraft – you can adjust the direction by moving the switch located on the side of the motor casing. Tip: Fans cool people, not rooms, so turn off the fan when you leave the room to save more money on your power bill.
Use window coverings to control sunlight. East- and west-facing windows catch the brunt of the sun’s heat, adding extra warmth to those sides of your home. Keep blinds and drapes closed to block out morning or afternoon sunlight so your air conditioner doesn’t have to work harder to cool those rooms.
A dirty filter forces your HVAC system to work harder, raising your power bill and shortening the lifespan of the unit. (Photo source: Judy Corbus)
Change the air filter. Dirty air filters restrict airflow and may cause the HVAC system to run longer, increasing your energy bill and potentially shortening the life of the unit. Many newer HVAC systems shut down if the filter becomes too clogged for air to pass through the filter; this prevents the compressor motor from overheating. When this occurs, a service technician must inspect and reset the unit, resulting in a service charge. During periods of high use or if you live in a dusty area or have pets, check and change your filter monthly, even if the filter is labeled to last three months. Pick a day that’s easy to remember, like the first of the month or when you receive your power bill in the mail. Make sure you use the filter type and size recommended by the manufacturer for optimal efficiency. While you’re at it, dust your ceiling fan blades, too!
Have your HVAC system serviced at least annually. Schedule a maintenance check on your unit at least once a year. A trained technician will check the coolant level, drain line, and overall system to make sure everything is operating at peak efficiency. If you live in a manufactured home, it’s especially important to check the ductwork to ensure it has not separated at the seams, resulting in a loss of cool air inside and higher electricity bills. Routine maintenance will head off potential problems, extending the life of your unit and promoting efficient operation for reduced power bills. Tip: Prune back shrubs that may block airflow to your air conditioner compressor.
These simple tips will help to cool down your power bill while you stay cool!
There always appears to be one person in every group that mosquitoes seem to flock. If you are that person, you know the frustration. While scientists do not fully understand why some people are mosquito magnets, increased knowledge of their preferences can help prevent bites and the spread of mosquito-borne diseases.
UF/IFAS Photo by Camila Guillen
Despite their tiny size, mosquitoes are the deadliest animal on Earth, claiming more lives than any other creature. They transmit diseases like dengue, yellow fever, Zika, malaria, and West Nile virus (WNV). West Nile virus is the most common mosquito-borne illness in the United States, with an average of 2,400 reported cases annually. Globally, malaria remains the leading cause of preventable death, with nearly 250 million cases and over 600,000 fatalities reported in 2022. Approximately 40% of the world’s population is at risk.
So what attracts mosquitos to certain individuals?
Several factors influence mosquito attraction. One study found that mosquitoes prefer the O blood type, but they do not avoid or dislike other blood types. Beyond blood type, characteristics such as odor, skin composition, body heat, and carbon dioxide play significant roles. Mosquitos are highly sensitive and drawn to specific chemicals in sweat – lactic acid, ammonia, and uric acid – which are influenced by diet, hygiene, health, and genetics. High levels of carboxylic acid, a fatty acid found in the skin, are also associated with attractiveness.
Those who exhale more carbon dioxide – namely, larger individuals – are more likely to be targeted by mosquitoes. They love the carbon dioxide aroma and can detect it from nearly half a football field away. Additionally, mosquitoes use thermoreceptors, heat-sensing organs, to detect changes in temperatures; they are attracted to higher temperatures, often targeting the extremities, head, and neck. Pregnant people are particularly attractive to mosquitoes due to their slightly elevated body temperature and hormone-related chemical changes in body odor. Furthermore, mosquitoes tend to prefer dark colors like black and navy – something to consider when getting ready during the hot summer months.
Understanding these factors can help individuals take steps to reduce their attractiveness to mosquitoes and protect themselves from serious diseases. Click for more information about mosquito repellents.
You’ve heard the saying, “A penny saved is a penny earned,” but why, how, and where should you be saving?
Let’s begin with why you should be saving. While we hope that life goes smoothly and there are no unexpected emergencies, that’s just not realistic. It is important to begin saving so you will be prepared for emergencies that arise, things like when the dryer stops working or your car needs repairs or new tires. This can also be an account to help prepare for a planned vacation or a large, expected expense. Preparation is key!
Save regularly toward your goals – it will add up quickly! Photo source: UF/IFAS Extension
That leads us to the next pieces – how and where do you save? This all begins with taking the steps to open a savings account. These days, opening an account can be done from nearly anywhere. You might visit a financial institution’s local branch, make a phone call, or even go online. You will need to provide a few pieces of personal information for verification and often you are required to deposit a sum of money to activate the account. Once your account is open, you can decide how to add money into it. Perhaps you deposit a certain amount from a regular paycheck or funding source, maybe you would prefer to transfer funds from other accounts, or you can deposit cash or checks periodically.
One thing about a savings account is the money is typically not as accessible as money in a checking account. This is all by design – the funds you allot to your savings account should be left alone and not used frivolously. An advantage to a savings account is the interest earned on your money while you aren’t doing anything with it. It won’t be much in the beginning, but, over time, interest earned could be a bit of a boost to your savings, helping you reach your goals more quickly.
To reach goals, you need to plan them out – be SMART. SMART goals are Specific, Measurable, Attainable, Relevant, and Timed. Decide what you will be saving for and be specific. Will this account be for emergencies, vacation, or a vehicle? Your savings goal should also be measured in some way so you can track your progress. Ensure your savings goal will be attainable, set yourself up for success, and be realistic with the amount of money you are setting aside. Your savings goal also should be something you are excited to work towards to make it relevant to you. Lastly, give yourself a time frame for reaching your savings goal. Will this take a month, one year, five years? Whatever you decide, stick to your time frame. Being able to identify your goals will aid in your savings success.
The hot climate presents a challenging environment where dehydration can quickly set in, especially for those who spend a lot of time outdoors. Whether spending time at the beach, enjoying a theme park, or simply running errands, the intense heat can lead to rapid fluid loss through sweat. Dehydration occurs when the body loses more fluids than it takes in, and in Florida’s summer heat, this can happen faster than one might expect.
Dehydration can have serious health implications. Mild dehydration can cause symptoms such as dry mouth, headache, and fatigue. More severe cases can lead to dizziness, confusion, rapid heartbeat, and even heat stroke—a medical emergency that requires immediate attention. Children, the elderly, and individuals with chronic illnesses are particularly vulnerable to the effects of dehydration.
The body relies on water to perform critical functions, including regulating temperature, maintaining joint lubrication, and facilitating digestion. During hot weather, the body works harder to cool itself through sweating, increasing the need for water. Failing to replenish this lost fluid can disrupt these essential processes, leading to a range of health issues.
Need some tips for staying hydrated? Here are few simple ones.
The heat and humidity of summertime increase the need for proper hydration, especially when outside. (Adobe Stock photo)
The most straightforward way to stay hydrated is by drinking water throughout the day. Carry a water bottle with you and make a habit of sipping regularly, even if the feeling of thirst is not strong. Thirst is a late indicator of dehydration, so proactive drinking is crucial.
Incorporate water-rich foods into your diet. Fruits and vegetables such as watermelon, cucumbers, oranges, and strawberries have high water content and can help keep you hydrated. They are also healthy choices that are rich in nutrients that can support overall health.
Both alcohol and caffeinated drinks can contribute to dehydration. While it is okay to enjoy these in moderation, be sure to offset them with extra water intake.
Urine color is an easy way to gauge overall hydration level. Light yellow or clear urine generally indicates proper hydration, while darker urine suggests that more fluids are needed for proper hydration.
Whenever possible, seek shade or air-conditioned environments during the hottest parts of the day. Wearing light, breathable clothing and a hat can also help reduce the risk of overheating and fluid loss.
Public parks, beaches, and recreational areas often have water fountains and hydration stations. Local health departments and organizations frequently run awareness campaigns and provide resources to educate the public about the importance of hydration.
Emergency services also stand ready to respond to heat-related health issues. Citizens are encouraged to look out for one another, especially vulnerable populations, ensuring that everyone has access to the necessary resources to stay hydrated.
As summer continues to heat up, the message is clear: staying hydrated is essential for enjoying all that Florida has to offer. By taking simple but effective steps to maintain proper hydration, residents and visitors can protect their health and fully embrace the sunny, vibrant Florida summer.
In a world where health-conscious choices are becoming increasingly popular, Watertok emerges, for some, as a refreshing trend, offering a new perspective on hydration. Watertok is a growing community on TikTok where people share “water recipes,” a fusion of water and additions such as sugar-free syrups and flavored powders. These concoctions have gained traction as alternatives to the sugary beverages that dominate our market. At its core, Watertok encourages individuals to explore the vast possibilities of homemade flavored water and the importance of proper hydration.
Water is essential for our well-being, and many struggle to meet their daily intake requirements. Watertok addresses this challenge by transforming ordinary water into something more palatable for those who dislike plain water. One benefit of Watertok lies in its simplicity – water infused with various fruits, herbs, and spices. This mixture not only enhances the flavor but may also add an additional nutritional boost to the otherwise plain liquid.
One of the key advantages of Watertok is its versatility. Whether it is a burst of citrusy freshness from lemons and oranges or a soothing hint of mint and cucumber, the possibilities are endless. This innovative approach to hydration encourages individuals to tailor their water to their taste preferences while reaping the benefits of added nutrients.
Homemade flavored water allows people to break free from the monotony of plain water, making hydration an enjoyable experience. This is particularly beneficial for those who find it challenging to consume an adequate amount of water daily. The subtle sweetness of fruits or the aromatic infusion of herbs can entice even the most reluctant water drinkers.
Water is essential for our well-being, and many struggle to meet their daily intake requirements.
Beyond its flavor-enhancing qualities, Watertok brings a nutritional dimension to hydration. Fruits like berries and citrus provide a rich source of vitamins, antioxidants, and essential minerals. Herbs such as mint and basil not only add a refreshing taste but also contribute unique health benefits. For example, mint is known for its digestive properties, while basil is a source of anti-inflammatory compounds.
The homemade nature of Watertok also aligns with the growing trend of sustainability and eco-conscious living. By using fresh, locally sourced ingredients, individuals can reduce their carbon footprint and contribute to a healthier planet. It is a small step that carries significant implications for both personal well-being and environmental sustainability.
However, Watertok is not without its pitfalls. Critics have made the argument that the addition of flavored powders and syrups in the amounts suggested can be unhealthy due to the copious amounts of artificial sweeteners and colors they contain. They claim those in the Watertok community are misleading their followers with their health claims. While water serves as the beverage’s base, can it still be called water if so many things have been added to it? After all, water is the base of coffee, tea, and soda, but they are not called water. Where is the line drawn?
The debate continues.
Watertok is not just a beverage trend; it is touted as a lifestyle choice that promotes hydration and nutrition. Embracing the art of homemade flavored water allows individuals to take control of their hydration needs, making it a personalized and enjoyable experience. But as with most nutrition trends, it is important to get all the facts before jumping right into trying it.
