Vitamin D

According to an article from the February 2012 issue of Good Housekeeping magazine, a new review of 75 studies found that not getting enough of the sunshine vitamin raises your chances of a heart attack and ups many cardiovascular risk factors, including high blood pressure, general inflammation, and metabolic syndrome (a triple whammy of hypertension, high triglycerides, and extra weight around your middle). You can get D from sun exposure, but depending on your skin tone and how far north you live, that can be tough in winter months (plus, too much sun ups your risk of skin cancer, and wrinkles).

Getting vitamin D from food is also a challenge - fortified milk, fatty fish, and eggs are recommended sources.  Most of us will have to rely on supplement to meet the goal of 600 IU a day set by the Institute of Medicine, or the higher amount - 1,000 IU - that many other experts advise.

Just Say No.....to Soda

According to an article in the February 2012 Good Housekeeping magazine, sugary drinks aren't on any one's good-health list, but in data reported last November, researchers noted that sweet sodas are particularly risky for women.  A University of Oklahoma study of 4,166 women, age 45 and over, found that those who drank two or more sugar-sweetened beverages a day were nearly four times as likely to develop high triglycerides, as those who drank one or fewer.  They were also more likely to add to their waist sizes and develop impaired glucose levels, setting themselves up for diabetes.  The researchers aren't sure why females are harder hit than males, but it may be as simple as calories, because women need fewer, two sodas make up a greater proportion of their daily calorie intake.  But don't wait for the definitive why: women should quench  thirst with water or unsweetened iced tea, and get your fizz from seltzer (add a spritz of lemon or lime if you like a little favor.

Tip #50: Don't Take Your Child's Sporting or Extra Curricular Activities too Seriously.

Just about anyone who has witnessed a youth sport these days has had a bad experience. A survey of 3,300 parents published in an issue of "SportingKid" magazine found that 84% had witnessed "violent parental behavior" toward children, coaches, or an official at kids' sports events. This brings us to tip #50.

Tip #50: Don't take your child's sporting or extra curricular activities too seriously.

Children should not be victims or witness adults behaving like their child is participating in the "World Series" or Olympic Games and the family's life savings depends on the outcome of the child's performance. There is too much pressure put on little children and it takes away the love of the game or activity. More than half of the parents end up removing their children from youth games because they felt that youth sports were too competitive. Team sports should teach children lesson in life, such as, sportsmanship and cooperative outcomes, while developing skills to become competitive in the future. Some parents need to RELAX, stop living through their child, and let their child develop their athletic skills, and enjoy the games.

Tip #49: Make Sure You Take Your Children to the Dentist.

When we think about being healthy, how many people think of their dental health? It has come to light that many of the health problems people experience started with poor dental hygiene and dental care. That brings us to tip #49.


Tip #49: Make sure you take your children to the dentist.

Parents should try to take their children to the dentist when they are between the ages of 2-4 years old to make sure their baby teeth are healthy and developing properly. Also, it will help the child have a positive attitude early on with the dentist. Children should brush their teeth in the morning and before going to bed, but someone must show them the proper way to clean their teeth. Flossing and getting fluoride treatments should be a routine part of your child's dental care. Dentist are very expensive, but very necessary in our overall health plan. This country must come to terms and make sure every child is receiving proper medical and dental health care, but we as parents must teach them the routine of caring for their teeth, so that they can smile without hesitation.

Sleep: The Secret Weapon for School Success: Part 3

Sleep: The Secret Weapon for School Success: Part 3

By GreatSchool Staff



Seven ways to be your child's sleep advocate

Talk to your child about sleep. Have a conversation with your child about the importance of sleep. "Educate your child about how much sleep he needs and how it will affect his performance," advises Kurcinka. "If he wants to do well in his soccer game, or on a test, make him aware that he will do better if he gets more sleep."

Encourage your child to establish a sleep routine. Encourage your child to stick to a regular sleep schedule. School-age children need an average of 10 to 11 hours of sleep each night. Insist on a regular bedtime and wake-up time. Have a regular quiet, relaxing bedtime routine such as reading to your child or reading together to help him slow down before going to sleep.

Say no to late-night TV and computer use. Keep the computer and TV out of your child's bedroom. It's a good way to monitor his screen activities and make sure he doesn't stay up past his bedtime. If he insists on watching TV right before bedtime, you can tell him to start getting ready for bed during the commercials and to record "must-see" late-night shows and watch them at another time.

Check in with your child's teacher. Ask your child's teacher if your child is alert or sleepy in class. If he is frequently sleepy in class, that's a sign that you need to help him get more sleep.

The pros and cons of naps. A short nap after school (no more than 30 minutes) may be refreshing, but don't let your school-age child sleep for hours during the day as this will throw off her natural sleep schedule. It may be a stretch to convince your school to provide a time for naps, but it is done in Japan. Schools there encourage "power naps" at lunchtime, when students put their heads down on their desk for 20 to 30 minutes.

Exercise plays a role in keeping a regular sleep schedule. "Exercise is very important, particularly getting outside and getting morning light," says Kurcinka. "But exercise raises the body temperature so it is not a good idea to exercise right before going to sleep. That means it's important to regulate organized soccer and baseball games so they are not scheduled too late into the evening."

Be a role model. Show your child that you make sleep a priority in your own life. Children are more likely to follow your advice if you follow the same rules for yourself.

Sleep: The Secret Weapon for School Success: Part 2

Sleep: The Secret Weapon for School Success: Part 2

By GreatSchools Staff

Lack of sleep is linked to a multitude of problems

Several studies presented at Sleep 2007, the annual meeting of the Associated Professional Sleep Societies, highlighted some of the adverse effects caused by lack of sleep - aggressive behavior and bullying, poor grades, poor attention span, disruptions in cognitive and linguistic function including the skills necessary for reading and language development. A few scientists theorize that sleep problems at a young age can cause permanent changes in a child's brain structure.

Lack of sleep may be the cause of behavior problems

Sometimes lack of sleep will be the reason behind temper tantrums, morning meltdowns and irritable behavior. Your child may not be able to tell you that's the problem and you may not see it because a tired child may become a wired child-full of energy. "It's as though their body is out of control," says Kurcinka. "And it is."

Kurcinka says parents need to set limits on extracurricular activities and computer time, and become advocates at their school for reducing the amount of homework, and encouraging schools to adopt later start times.

More and more children lack sleep — a disturbing trend

Kurcinka argues that lack of sleep among children is more common now than ever before and attributes this trend to three factors: science, safety and achievement.

"Science - The research on early brain development and the importance of brain stimulation has meant kids are overstimulated starting at a young age. They begin by watching 'Baby Einstein' videos and continue from there. Safety-parents are afraid to let kids go out and play so they provide more structured activities which tend to be organized around adult hours and schedules. Achievement-so much is competitive and overly achievement oriented for kids, from soccer to gymnastics to academics."

To counter these factors, Kurcinka says, parents should "create an environment that values sleep and is conducive to it. The bottom line is that parents of children who are successful have a secret weapon - they protect their kids' sleep. Kids who get more sleep have higher grade-point averages. In a study reported in the journal, Child Development, in 2003 entitled 'The Effects of Sleep Restriction and Extension on School-Age Children: What a Difference an Hour Makes,' Tel Aviv University researcher Avi Sadeh found that even 41 minutes less sleep each night can affect memory and attention."

Managing sleep patterns begins in the morning

Kurcinka says managing sleep problems and controlling stress levels begins in the morning by making time for a peaceful family breakfast. She sees it as a way to take time to sit and talk, to "check in" and connect with your child. By starting the day without rushing, you set a calm tone for the rest of the day.

Avoiding bedtime battles

To avoid bedtime battles at night, Kurcinka advocates establishing a calming, predictable bedtime routine attuned to your child's needs that will help her wind down. In her book, Sleepless in America, she compares the process of getting your child to bed to landing a jumbo jet:

"Landing a jumbo jet is not a simple process. Miles from their destination, the pilots begin to prepare. They check the weather, determine which runway to utilize, the level of instrumentation to use on approach as well as the optimal speed. Once those decisions are made, they start to configure the aircraft appropriately…What the crew is trained to know is that conscientious preparation and a gradual descent lead to a soft landing and satisfied customers. When it comes to bedtime, most children are like those jumbo jets. Their days are often spent 'flying' from one activity to another, and they need to gradually 'glide' from the 'high' of their day to a 'soft landing' in bed."

Spending 20 minutes with your child before bedtime in a soothing activity, such as reading, quietly catching up on the day's activities, or telling stories, can help provide the calm that will help your child transition to going to sleep. Adjusting the routine, depending on your child's mood and needs, (just as the pilot adjusts the plane's landing pattern depending on the weather) will help, too. Some days kids just need a little more connection and attention.

Sleep: The Secret Weapon for School Success: Part 1

Sleep: The secret weapon for school success

By GreatSchools Staff

Lack of sleep is a national epidemic for today's children, and the consequences are serious.

Is your child having behavior problems and trouble in school? Making sure she/he gets enough sleep may be the solution.serious.

Sleep deprivation can affect cognitive skills and academic achievement. A continuing lack of sleep is linked to serious health problems including diabetes, obesity, heart disease, depression and a shortened life span.

Why aren't kids getting enough sleep?

Children ages 5 to 12 need 10 to 11 hours of sleep, according to the National Sleep Foundation. Yet studies show that most kids are getting about an hour less sleep each night than they did 30 years ago.

Why? Extracurricular activities, such as sports teams and arts programs, may schedule events at night. Working parents who get home late may feel guilty and want to spend time with their children in the evening. Too much homework and the many distractions of television, video games and computers all play a role. In addition, all the pressures and stresses of today's frenetic lifestyles may make it difficult for kids to calm down so they can fall asleep.

Catching up on sleep is not a good option

Parents may think they'll let their children catch up on sleep on the weekend. But sleep experts at the Mayo Clinic advise against this practice as irregular sleep schedules can affect the biological clock, hurt the quality of sleep and cause greater irritability. Children who sleep in on the weekend may have an even harder time getting up for school on Monday morning, according to the American Academy of Sleep Medicine. It's better, the experts say, to keep similar schedules during the week and on the weekends.

Make sleep a priority

Mary Sheedy Kurcinka, teacher, parent educator and author of Sleepless in America, says parents can play a key role by placing a high value on their children's sleep. She says the first step for parents is to "make sleep a priority."

"Scientific research links heart disease, type 2 diabetes and obesity with lack of sleep. There's also a study out of the University of Michigan," adds Kurcinka, "that shows that 20 to 25 % of kids with ADHD have sleep disorders. Sleep is not a luxury. This is about health and well being."

Some parents may think that their child isn't sleeping much because he just doesn't need as much sleep as other children. But Kurcinka doesn't buy that argument. She says, "When I hear a parent say, 'He is a kid who doesn't need sleep,' generally this means he is a kid who can't sleep. He needs help learning to calm himself to get to sleep. If I see a child who has behavior problems, can't focus or pay attention, a child who's getting sick a lot, craving carbohydrates, I'll want to look at how much sleep he's getting. Maybe the child is just exhausted."