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.
Tea dates back thousands of years and spans numerous continents and civilizations. Tea contains antioxidants known as catechins and flavonoids. Antioxidants work to neutralize free radicals, which are formed when cells burn oxygen for energy.
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Researchers from the USDA reported laboratory tests found tea produces greater antioxidants than numerous commonly consumed vegetables. Results of several studies suggest that tea has potential protective effects against certain types of cancers. Several studies also have suggested that tea drinking may reduce the risk of cardiovascular disease.
There are many reasons for making tea, the second most consumed beverage worldwide, surpassed only by water, and part of a healthful lifestyle. Just as consuming fruits and vegetables daily provides vitamins, minerals, and fiber, drinking tea may help boost antioxidant intake.
Also, tea contributes to daily fluid intake, vital for the maintenance of fluid balance. Much of tea’s popularity can be attributed to its distinctive taste, aroma, and versatility. The health benefits of consuming tea suggest that it is a nutritionally healthy beverage choice. Whether you prefer tea hot or iced, it can be an important part of a healthy diet.
So, go ahead and brew up that cup of hot tea or a glass of iced tea and join the celebration of National Tea Day, April 21, 2024.
Tea Tidbits
On average, an 8-ounce cup of tea contains fifty milligrams of caffeine, about half the amount in coffee. The longer the brewing time, the more caffeine is in the tea.
Over 3.9 billion gallons of hot, iced, spiced, and flavored tea are consumed by Americans every year.
In the United States, Americans drink 80 percent of their tea over ice.
Let’s go walking on April 3, 2024, to celebrate National Walking Day. Walking is one of the best ways to get in our daily exercise with numerous health benefits.
Research has shown that walking at a moderate pace at least 150 minutes a week can help you:
Think better, feel better, and sleep better
Reduce your risk of serious diseases like heart disease, stroke, diabetes, and several types of cancer
Improve your blood pressure, blood sugar, and cholesterol levels
Increase your energy and stamina
Improve your mental and emotional well-being and reduce your risk of depression
Improve memory and reduce your risk of dementia
Boost bone strength and reduce your risk of osteoporosis
Prevent weight gain
With the benefits of walking listed above, why would you not want to start walking every day for your overall health?
The American Heart Association recommends swapping 30 minutes of sitting with movement. Walking is a great way to accomplish this goal. Walking for 30 minutes can be done during breaks at work, parking farther away from an entrance, taking the stairs, walking with family and/or friends, walking the dog, and chatting on the phone as you walk. The daily 30 minutes of walking can be done all at once or in intervals of 10 minutes at a time. This makes reaching your daily walking goal even easier.
Let’s go walking.
Let’s celebrate National Walking Day every day by purposely taking a walk and remembering the health benefits you are receiving while doing so. So, get up and get moving, and walk for your health!
We are well on our way into the new year, so that means you have kept up with your new year’s resolutions, right? Most individuals begin the new year with a resolution that they are going to participate in healthier habits, whether that be eating right, drinking more water, or exercising regularly. After the first few weeks, it can be hard to keep yourself on track. I know that I tend to fall short when I make meal and snack choices. Follow along below to learn more about why it is important to make healthy choices, as well as how to keep up with these healthy habits!
Why should I make healthy choices?
That is a great question! As a busy mom of two, I am always trying to balance work, school, family, and our social calendar. Your eating habits can contribute to physical movement, sleep, health, energy levels, and education. I can tell a large, positive difference in my overall attitude, energy levels, and sleep when I am making healthier choices. This is not something that someone can force upon you. Only you can make the decision to make these changes.
When you say healthy choices, what does that mean?
This does not mean “diet” or that you cannot have the cookies or ice cream. Busy people don’t have a lot of time to prepare and eat healthy meals. It can be helpful to have a quick list of ideas to maintain healthy eating. It is important for you to balance your meals. Consider eating at least 3 of the following every day: dairy, fruit, grains, healthy fats, proteins, or vegetables. Check out MyPlate to learn all about healthy eating habits, food groups, and how to shape your meals to you. Foods in moderation are okay but try to not overindulge.
Some high protein breakfast ideas:
Boil eggs at the beginning of the week and offer them with a low-sugar, high-protein cereal, and an apple to go.
Make breakfast burritos filled with scrambled eggs, cheese, chicken, or beef on a Sunday and freeze them.
An egg sandwich, a cup of Greek yogurt or cottage cheese with fruit, and peanut butter on wholegrain toast can all be eaten on the way to school.
If I keep junk food in the house, I tend to eat it. I always make a point to keep healthy snack options available rather than boxes of junk food. Healthy snack options at home include fruits, vegetables, and healthier beverages. Soda is high in sugar, so to help cut the sugar, I keep water, milk, and pure fruit juice in the fridge. (NOTE: Fruit juices contain natural sugars, so they should also be consumed in moderation.) It is easy for me to make those choices since I am the adult that goes grocery shopping.
Ideas for healthier alternatives:
Instead of fried chicken, try baked or grilled chicken.
Instead of potato chips, try baked vegetable chips or nuts.
Craving something crunchy? Try carrots or celery.
Craving something sweet? Try vanilla Greek yogurt with some fresh fruit.
Craving something salty? Try popcorn or edamame.
On top of eating from different food groups, cut down on fats or sugars and remember to drink lots of water. Your body is unable to continue functioning properly without fluids. Staying hydrated may seem like a difficult task, but it is extremely important for us to stay hydrated for optimal health and performance throughout the day. Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well hydrated also improves sleep quality, cognition, and mood.
What about exercise?
It is extremely easy to come up with excuses as to why you cannot exercise.
I don’t have time.
It costs too much.
I don’t like physical activity.
I can’t do this by myself.
Your new healthy habits should be made a priority. If you cannot take care of yourself, then you will not be able to take care of others. Physical exercise does not always have to be drastic. Try taking the stairs instead of the elevator, walking an extra block to work or around the neighborhood, or standing up instead of sitting.
How do I hold myself accountable?
Accountability for your new healthy habits can come in all shapes and sizes. The most helpful way that I have found is tracking my progress. This helps me find strengths, areas I can improve on, and helps me stay on track. You can record what you ate, how much water you drank, as well as any activity you performed. Try record keeping on an app, online, or the old-fashioned way – with pen and paper. There are several apps for your phones and websites online that will let you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.
Summer is coming to a close, and Fall is in the air. What better way to kick off the Fall season than by bobbing for a deep red, bright green, or yellow apple? Currently, there are over 2,500 varieties of apples grown in the United States, and 7,500 varieties grown throughout the world. Apples are also grown in all 50 states. That is a lot of apples to celebrate throughout the month of October!
Photo source: Claire Davis, UF/IFAS Extension
Have you ever heard the saying, “An apple a day keeps the doctor away”? This was something that I was told throughout my childhood. I did not believe that an apple a day would keep me healthy and away from the doctor’s office. Now I understand that the saying is a tribute to the apple’s nutritional value and its health benefits. Per the USDA, an apple is an excellent source of fiber and vitamin C!
Fiber affects the rate of digestion of foods, the absorption of nutrients, and the movement of waste products (stool) through the colon. It also provides a substrate for beneficial intestinal bacteria (Cornell). Vitamin C supports your body’s health by forming collagen used to make skin, tendons, and blood vessels. Vitamin C also helps heal wounds, repair or maintain bones and teeth, and helps absorb iron (Medline Plus). It is best to eat the apple with the skin on, because the skin contains fiber and right under it is most of the vitamin C. One medium sized apple, about 2.5 inches in diameter, has a total calorie count of about 80 calories.
Apples are a great fruit to add to our diet! Check out a few ideas below on easy ways to add them in.
Photo source: Claire Davis, UF/IFAS Extension
Apples chopped up into bite size pieces taste great mixed in with a salad.
Mix up a yogurt dip using yogurt, cinnamon, and vanilla, to dip apple slices in. Or try spreading peanut butter over apple slices.
Add a peeled apple into a smoothie for added nutrients.
If you are not convinced yet, consider this. Apples are delicious, easy to carry around for a snack, low in calories, and can be refreshing on a hot day! With the hundreds of varieties available, there is an apple to suit almost anyone’s taste. Apples can be sweet, tart, crisp, crunchy, soft, or mushy, however you like them. Try an apple today!
Fiber, digestion, and health – Cornell University. (n.d.). https://health.cornell.edu/sites/health/files/pdf-library/fiber-digestion-health.pdf
Food data Central Search Results. FoodData Central. (2019, April 1). https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
U.S. National Library of Medicine. (2023, January 19). Vitamin C: Medlineplus medical encyclopedia. MedlinePlus. https://medlineplus.gov/ency/article/002404.htm
