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.
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.
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.
Your health Is directly related to how well your body responds to fight bacteria and viruses that can lead to inflammation, infection, and illness. This line of defense against intruders is known as the immune system. You can support your immune system and keep it strong with regular handwashing, proper nutrition, physical health, and mental well-being.
A healthy lifestyle, including a diet rich in nutritious foods, is important to your well-being and ability to maintain your immune system. Nutrient deficiencies can impair immune function and decrease the body’s resistance to infections. Nutrients work together to build a healthy immune system to defend against sickness.
Nutrition Strategies to Boost Your Immune System
Don’t over-consume calories, saturated fats, or excess sugar and salt.
Eat a well-balanced diet that includes a variety of fruits, vegetables, grains, and legumes.
Read nutrition labels.
Consider taking a daily multivitamin.
All nutrients are important, but several are particularly important to supporting your immune health, including antioxidants, Vitamin C, Vitamin A, Vitamin E, Vitamin D, zinc, and omega-3 fatty acids.
Phytonutrients and Antioxidants
Phytochemicals are naturally occurring compounds in plants that protect plants from fungus, germs, and insects and are responsible for the color, taste, and smell of plant foods.
In the body, many phytochemicals, vitamins, and minerals act as antioxidants, which help to protect cells from damage. Phytochemicals have health properties that are:
Cardio-protective
Anti-diabetic
Anti-inflammatory
Anti-cancer
Vitamin C strengthens the immune system, repairs damaged cells, and helps defend against foreign invaders. Vitamin C is found in a wide variety of fruits and vegetables such as oranges, grapefruit, and bell peppers.
Vitamin A is known to promote healthy growth and distribution of cells, and support skin and eye health. Sources include orange vegetables (pumpkin, carrots, and sweet potatoes), leafy greens (spinach, kale, and broccoli), fish, dairy products, and eggs.
Vitamin E has antioxidant properties that protect cells from damage, support a healthy heart, and may help to prevent some types of cancer. Good sources of Vitamin E include many plant oils like sunflower oil and almond oil and healthy fats found in avocado and almonds.
Vitamin D is known to promote anti-inflammatory cells and help regulate cells involved in the immune response and healing. Vitamin D is also needed for the body to absorb calcium. Sources include sunlight (your body makes vitamin D from sunlight!), fortified foods (usually dairy and soy products), and fatty fish (salmon, tuna, and mackerel).
Zinc is a trace element shown to improve brain function and strengthen the immune system by promoting wound healing and decreasing inflammation. Zinc is found in lean meats, seafood, legumes, and nuts.
Omega-3 fatty acids are important in controlling inflammation. The body cannot make these fatty acids so they must be consumed in the diet. Plant sources include chia seeds, edamame, avocado, and oats, while animal sources include salmon and tuna.
What About Supplements?
If a well-balanced diet Is not regularly accessible, you may consider taking a multivitamin. Talk with your healthcare provider to decide if a daily multivitamin or other dietary supplements are right for you. Always be sure to read labels carefully for the serving size, ingredients, and “USP Verified” seal to ensure the supplement contains the actual ingredients listed and is made according to FDA guidelines. Choose a multivitamin that is all-inclusive to meet the daily RDA (Recommended Dietary Allowance). Adhere to the serving size to meet the RDA for daily multivitamins or individual vitamin supplements, unless instructed otherwise by a doctor. Dangers of supplement interactions or overdose include upset stomach, headache, and blocking other nutrients from being absorbed by the body. For more information about dietary supplements, visit the U.S. Food & Drug Administration or the National Institutes of Health – Office of Dietary Supplements.
Food marketing has made shopping for “healthy” foods complicated. Let’s dig in to see what some common “marketing” terms are and what they mean.
Let’s start with the term “natural.” There is no formal definition for what this term means regarding food marketing. However, the U.S. Food and Drug Administration considers “natural” to mean that nothing artificial has been added to the food. Often, consumers see the term “natural” on food products and interpret that to mean the product is healthy or organic. However, the term “natural” does not determine the health or nutritional benefit of the food product. A “natural” food may be healthy, but it may not be. The nutrition facts label with the ingredients list is where the consumer should read and decide whether the food product is nutritionally beneficial.
Photo Credit: UF/IFAS Photo by Cat Wofford
Now, let’s talk about the term “processed.” Processed means that the food has been altered in some way. It could simply be that the food has been washed, cut, and cooked. Take potatoes, for instance. A whole potato that has been washed and baked is considered minimally processed, and a whole potato that has been washed, cut into “fries”, and baked is also minimally processed. Both of these examples can be healthy options. Now, let’s take that further and think about store-bought potato chips. They are heavily processed. To turn whole potatoes into potato chips at a factory a lot more steps must happen than in the previous examples. The steps in the process of taking whole potatoes and turning them into chips take away nutritional benefits, while adding things such as unhealthy oils, salts, and other ingredients.
Another example of processed foods that can be healthy is canned green beans. Green beans are picked, washed, and canned typically all in the same day. The canning process does not usually decrease the nutritional benefits, especially for unsalted and low-sodium options. The point is, some foods that are “processed” are still nutritionally beneficial while others are not. Processed foods like cereal with added sugars, pre-packaged cakes, cookies, and chips are all foods that have unhealthy ingredients added in and those types of processed foods should be limited.
Another term food marketers will use is “unprocessed.” These are foods that are in their most natural state. For example, fresh strawberries are often picked and eaten right in the field, which is as unprocessed as it gets. It is important to incorporate unprocessed foods in the diet like fresh fruits, but it is also okay to consume minimally processed fruits and vegetables such as cooked or canned varieties.
Lastly, we will discuss the term “organic.” Organic does not define the nutritional benefits of a product. Organic means grown without the use of most conventional pesticides. For companies to be permitted to use the term organic on their products their farms are inspected and approved by a governmental inspector who will then determine if the criteria have been met for them to add “organic” on the labels. A product that has the term “100% organic” means the entire product is organic. A product with just the term “organic” on the label means that at least 95% of the ingredients are grown with organic ingredients. The term “made with organic ingredients” means that 70% of the ingredients in the product are certified organic.
Food marketers try to use terms such as these above to get the consumer to pay more for a product or to purchase their product over a competitor’s. It is ultimately up to you, the consumer, to decide what is healthy and nutritionally beneficial for you and what your budget will allow. Don’t be fooled by marketing terms to think that the product you are buying has more nutritional benefits than others just because the product is marketed in such way. To make an informed choice on what is nutritionally healthy, you must read the nutrition facts label and the ingredients list. From there, you can determine what is the best choice for you and your overall health no matter what marketing terms are on the product.
