VitaNews

Author: Carrie Myers

I try to avoid using the saying “The Good Old Days,” but in today’s highly technologically-advanced world, it’s hard not to use it. And yes, here it comes…

When I was kid…

We played outside. We didn’t have a choice. I laughingly recall standing at the front door during summer, face red and sweaty from running around, begging to come inside for a drink. Okay, that’s my child’s mind embellishing it a bit—we didn’t have to beg for a drink—but the point is, we played.

And we played outside—and so did other kids. There was never a scarcity of neighborhood kids to play with.

We played Freeze Tag, TV Tag, hopscotch, hide-and-seek, Red Rover, What Time Is It Mr. Fox, Mother May I, Red Light Green Light, Frisbees, Wiffleball, and Kickball—and dared whoever kicked the ball over the neighbor’s fence to climb over it and snatch the ball before their dog, a Basset Hound named Lightening, came screaming out of his house to chase us, his long, floppy ears flying out behind him.

We climbed trees and swung from the branches. We did cartwheels and round-offs (I have a scar on my knee to prove a bad landing) and rode bikes.

We tossed the baseball around, jumped rope, flew kites, and hula-hooped (well, I attempted to anyway).

We roller-skated and skateboarded down what seemed like a gigantic hill at the end of our street. Going back now, I see it’s just a small noll (hey, everything looks bigger from a kid’s perspective).

If we were at my grandparent’s farm, just four miles from our house, we fished in the ponds, walked through warm cow manure barefoot (you haven’t lived until you’ve had the warm squish of cow poop between your toes!), fed the animals, “helped” my Gramps and aunt milk the cows (and run when milk came squirting at us), swam in the pool, and jumped on the pogo stick.

How many kids do you see playing like this anymore? Probably not many.

Instead, our kids are living in caves, eyes glued to screens, watching garbage that adds nothing but trouble to their brains and bodies.

Case in point: A 2022 report in BMC Public Health suggests that young children who go over the recommended one-hour screen time limit experience developmental deficits, specifically in the physical, social, emotional, and cognitive health domains.

But when parents limit screen time, research suggests positive results. For example, a 2022 study in JAMA Pediatrics links less screen time, instigated by parental interventions, with an increase in physical activity.

But how do you get your kids off the phones and out the door? Here are five tips to get them—and you—moving.

5 Tips for Getting Kids Off the Devices and Moving Outside

Set Boundaries

Assuming you own the phones, computers, tablets, and gaming systems and pay the bills for them to run, you have a right (and I dare say, a responsibility) to decide how and when those devices are used (and even if your teen is paying for theirs, if they still live under your roof, the same parental rights apply, in my opinion). You also have a right to check those devices. This is made easier by setting clear boundaries—and putting them in writing.

I’m a fan of writing up contracts, especially as kids get older and take on more responsibilities. Lay out the rules for using the devices and make sure everyone understands them, including the consequences of breaking the rules. Then have each one sign the contract, make copies for each person, and also hang a copy of the contract for all to see. Then the tough part—the follow-through. You must follow through with the consequences if they break the rules. Yes, they might “hate” you for a bit…but not for long if they want it back.

Be a Role Model

Parents are kids’ first role models. Don’t give them any ammunition to use against you, claiming that you’re a hypocrite—like telling them to get off the devices and go outside while you’re face-deep in your own devices, scrolling through social media, and never go outside to “play”). And while I do not believe parents should have to entertain the kids, it does help them to become more active if the parents are also active—including together as a family. This can be as simple as going for a walk after dinner most nights or discovering a new swimming hole in your area.

Introduce Them to Games You Played as a Kid

Depending on your age, you may or may not remember or recognize the games I mentioned earlier in this article. Do an internet search of the games, or borrow or buy a book, like 101 Playground Games, to get ideas.

Get Creative

Sit down and design a simple obstacle course with your kids. Have them draw it out and then create it in your yard. It doesn’t have to be elaborate. Use what you’ve already got. Or do a nature scavenger hunt. Go camping or hiking. Visit the local park. Plant a garden. Mow the lawn. Rake the lawn. Walk dogs. Stack wood. Assign each kid a housekeeping duty, crank the music, and make it a dance party (yes, I’ve been known to dance with my vacuum). Formal exercise isn’t the only thing that counts as physical activity.

Get a map of the U.S. or another part of the world and map out a route from point “A” to your destination; decide how many miles each family member needs to contribute to the “trip” each week to get to your destination. This is where some inexpensive pedometers come in handy, or measure out a trail in your yard or neighborhood so that you know the distance. Plan a fun, active adventure when you get to your “destination.”

Physical Activity Inside Counts, Too

While I love seeing kids getting outdoors more, I know that sometimes that’s not possible. What are some ways to be more active indoors? There are all kinds of exercise, yoga, tai chi, and boot camp types of videos out there. You could teach your kids very basic exercises that only require their own body weight, like push-ups, squats, and planks. Get some fun, kid-friendly exercise equipment and teach a “class” a couple of times a week.

Bottom Line

Becoming more active doesn’t have to be a burden or “one more thing” you need to add to your plate. By cutting down on screen and device time, you make space for physical activity. And by adding music (and maybe a little competition) to activities you already do, you can sneak movement into your family’s day without them knowing that they’re exercising. Make movement fun again!

Author: Ashley Wentworth

Seasonal changes usually make us want to consider making changes in other parts of our lives to create that “fresh start” feeling. We often choose to make changes to our activity, nutrition, organization, wardrobe and more. Some of these changes help us simply recharge, and some are necessary—like changing out our winter boots for sandals when temperatures are higher.

Are changes in nutrition necessary during season changes? Let’s explore!

Spring

When spring rolls around, the days are getting longer and some of us winter hibernators may be starting to spend more time outside. Here are some things to consider for your nutrition when the sun is finally showing its face again. 

Vitamin D

Getting enough vitamin D, essential for bone health and many other functions, may not be as much of a concern in the spring as long as you’re spending time outside. Our bodies create vitamin D when exposed to the UVB rays of sunlight. There are a lot of variables involved in deciding how long you need to be outside to get the recommended amounts of vitamin D. Things like how far you live from the equator, your skin color, the season, and even the time of day can all affect how your body synthesizes vitamin D. 

• In spring and summer months when more of your skin is likely exposed to the sun, you don’t need to spend as much time outside as you would in the winter when it is not as strong and your skin is more covered due to the cooler temperatures. Spending about 10-30 minutes in the sun a few days per week is thought to be enough for sufficient vitamin D levels.

• The time of day can affect how well we make vitamin D as well. In the middle of the day the UVB rays are stronger and it does not take as long to synthesize. 

• Skin color can also affect our vitamin D. People with lighter skin manufacture vitamin D more quickly than people with darker skin. This means that people with darker skin need longer exposure to the UVB rays. 

The sun is the best way to get vitamin D as there are not many foods that naturally contain it. As with most things regarding nutrition, it’s all about patterns! Vitamin D is stored in the body’s fat cells so it is not as important to be outside each day, but rather a few days per week. So take advantage of those sunny days! 

Be sure to use caution with sunshine—too much of a good thing can be dangerous. Prolonged exposure to direct sunlight without proper application of sunscreen can lead to sunburn and increased risk of certain types of skin cancer. 

Supplements* can also be a good source of vitamin D. Those who live in northern climates, have high risk of skin cancer, or have darker skin may benefit from vitamin D supplementation. 

Immunity

Cold and  flu season tends to linger into spring when the temperatures can be variable during the day. See the Fall section for more immunity boosting information.

Summer

The days are long and the sun is strong. Don’t forget your sunscreen even on cloudy days since summer sun rays are much stronger than during other times of the year. Here are some things to pay attention to in summer months to keep your body healthy.

Electrolytes

When temps are higher and we’re trying to keep up with the kids, we sweat more and lose more fluids and electrolytes. Electrolytes are minerals that help maintain fluid balance, muscle contractions (including your heartbeat), and chemical reactions in our bodies. Electrolytes also play a large role in how we feel overall. If we lose too many electrolytes and fluids when it’s hot outside or through extreme exercise, we can experience:

• Neurological complications, like seizures
• Dehydration
• Irregular heart beat
• Dizziness
• Dark-colored urine
• Weakness
• Muscle cramps

Staying hydrated with plain water when you are losing fluids through perspiration is one of the best ways to prevent dehydration and electrolyte imbalances. But extreme levels of perspiration may require electrolyte replacement. You can find electrolytes in: 

• Dairy
• Bananas
• Salty foods
• Drinks or drink powders infused with electrolytes/minerals
• Watermelon

Whole Body Summer Support

Summer schedules are usually hectic! Most of us are on the go and trying to spend as much time outside as we can. Our skin and bodies can usually use some extra healing power during the summer. 

According to Dr. Thaddeus Gala, here are some must haves to support your skin and body in the summer months:

• Antioxidants like fish oil and other omega 3 sources, vitamin C, and vitamin E are all anti-inflammatory and can help skin heal faster from sun damage and also help support your joints and muscles. 
• Collagen works to repair joints and muscles, and is really what keeps your body held together. It can also help skin damaged from the sun heal faster.
• Biotin supports your hair and skin. So, like collagen and antioxidants, it can help repair damaged skin. Biotin also works to heal muscles.

Fall

Fall is like the perfect storm for germs. Temperatures are dropping, we’re spending more time indoors, and we’re gathering in crowds again for back-to-school and the start of the holiday season.

Since the beginning of the COVID-19 pandemic, there’s been a lot of information and research on supplements and nutrients that support immunity. Nutrient deficiencies, even if you don’t have obvious symptoms, can often leave small holes in our immune system which bacteria and viruses can take advantage of. Here are the most common dietary sources and key players that work to regulate the immune system, fight off infections, and keep your immunity armor strong:

• Protein: Amino acids, the building blocks of protein, work directly to help fight germs.
• Vitamin A: eggs, organ meats, leafy greens, and orange and yellow vegetables 
• Vitamin D: fortified milk, salmon, tuna fish, and cod liver oil
• Vitamin E: vegetable oils, nuts, and seeds
• Vitamin C: citrus fruits, tomato products, and potatoes 
• Folate (a B vitamin): whole grains, leafy greens, fruits, nuts, beans, peas, seafood, eggs, dairy, and meats. 
• Zinc (mineral): meat, fish, and seafood, eggs, and dairy
• Selenium (mineral): whole grains, dairy, fortified grain products like cereals, and some fruits and vegetables 
• Magnesium (mineral): nuts, seeds, leafy green vegetables, and whole grains
• Pre and probiotics: supporting our gut health can be a key factor in our immunity levels 
• Probiotic food sources: Fermented foods for the win! Sauerkraut, kefir, yogurt, kombucha, tempeh, and other fermented foods contain helpful probiotics.
• Prebiotic food sources: Having a variety of plant foods like fruits, veggies, grains, and beans will help you get the prebiotics your gut needs. Bananas, garlic, onions, and more are all good sources. 

What About Herbal Remedies?

There are a lot of herbal supplements on the market geared toward immunity, like garlic, echinacea, elderberry, and more. Most of these supplements and compounds need more research in human studies to be more specific in how they work to help our immune system and to determine safe and effective dosing. 

Other lifestyle activities to consider to improve immunity include:

• Being sure to Include fruits, vegetables, whole grains, and whole foods most of the time 
• Getting enough rest 
• Having a way to manage and cope with stress  
• Moving your body most days 
• Avoiding alcohol, tobacco, and other substances
• Hand washing

Winter

Many of us tend to lose steam in the winter months due to shorter days, less sunlight, and cold temperatures limiting our outdoor activities. And let’s face it, spending a lot of time inside with minimal sunshine can also leave us feeling restless, tired, and blah. Can a change in your nutrition help you avoid the winter blues? Here are some nutrients to consider in winter.

Vitamin D

Many places in the Northern hemisphere do not get much sunlight in the winter and what sunlight there is has weak UVB rays that are unable to produce vitamin D in the body. Many medical professionals recommend a Vitamin D supplement during winter months. Talk to your healthcare practitioner about what dose is right for you.

According to many studies, vitamin D has also been linked to mood. Vitamin D deficiency often can cause mood changes, feelings of hopelessness, sadness, and fatigue. 

If you think you may be suffering from seasonal affective disorder or depression, reach out to your healthcare practitioner to discuss what treatment plan may be best for you.

Energy Levels

If you’re feeling extra tired and you’re getting enough Vitamin D, see if you are getting enough of the following vitamins and minerals: 

• B vitamins: meat, seafood, eggs, dairy, legumes, leafy greens, seeds, and fortified cereals and breads 
• Iron: fortified cereals, beef, spinach, beans, oysters
• Vitamin C: citrus fruits, tomato products, and potatoes
• Magnesium: nuts, seeds, leafy green vegetables, and whole grains
• Zinc: meat, fish, seafood, eggs, and dairy.

Bottom Line

So, do you need to take different supplements during different seasons? Maybe! If you feel you may be lacking some of the nutrients discussed above, it may be worth looking into increasing food sources during season changes or considering a supplement*. 

*This article is for educational purposes only. Always discuss supplements with your healthcare practitioner or a registered dietitian. There can be risks of having high levels of some vitamins, minerals, and supplements. 

Author: Ashley Wentworth

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Author: Carrie Myers

We all want to be happy, but sometimes life seems to get in the way.

Sick kids, unexpected bills, job loss, strained relationships, overwhelm, exhaustion…you name it. It can all contribute to unhappiness and can even play a role in conditions like depression and anxiety.

What’s a mom to do?

First, you have to decide what happiness means to you. While scientists generally describe happiness as positive feelings you have related to engaging in pleasurable activities, even scientists don’t agree on one perfect definition.

Some researchers define happiness as positive emotions with the absence of negative ones. But do genuinely happy people really have no negative emotions?

Seriously…it’s time to get real.

Positive Psychology 101

According to research on Positive Psychology, there are several things that can increase our happiness score and help us flourish in this unpredictable world.

While it’s true that money might not buy happiness in particular, it might add to your life satisfaction and emotional well-being. Research shows that the magic money number is about $75,000 per year. Beyond that, research showed no significant change in people’s rating of life satisfaction or emotional well-being.

And think about it. If you aren’t worried about how your bills are going to get paid each month, wouldn’t that make you a little more satisfied with your life? Or—I’ll say it—happier?

Greater income means we can also give more to causes that we care about. But no matter how much you make, research shows that giving money or time - to organizations we’re passionate about makes us happier.

Spending more time with family and friends can bring more happiness into your life, too.

Now, I know what you’re thinking. There is no way that spending time with certain family members makes you anything but stressed.

Side note: Did you know that stressed spelled backward is desserts? Just sayin’.

People of faith who are spiritual and/or religious tend to be happier (think peace, purpose, connection…).

Another side note: If you’re not the church-going kind, you really should consider it. Just make sure they have a children’s program. It’s like a mommy break. You can even close your eyes during the service and take a little nap and they’ll think you’re praying.

Sorry. Just a little spiritual mommy humor there…

Happiness and Health

You might think that happiness simply has to do with your mental or emotional health. But happiness has perks for your physical health, too.

For example, researchers have found that happiness is linked to lower blood pressure and heart rate.

And people with heart disease who rated themselves as happiest also had healthier heart rate variability, a test of heart health.

One study had people rate certain positive emotions, like joy, happiness, excitement, contentment, and enthusiasm. They then took these same people 10 years later and found that those who rated themselves higher in positive emotions had lower rates of heart disease. In fact, for every one-point increase in positive emotions, their risk for heart disease was 22% lower.

Happiness has also been shown to strengthen the immune system, protect against stress, reduce the perception of pain, and may even help you live longer.  

This is all great. But what if you’re not feeling the happiness warm-fuzzies? How can you get more of it—starting today?

Hunting for Happiness

Scientists estimate that 30-40% of our happiness quota is genetic. So, for example, if you have a child who just seems more sullen, it doesn’t mean you’re doing anything wrong. They just might be naturally a little less happy.

Okay, so if 30-40% of your happiness is in your genes, that means that a whopping 60-70% of it is within your control.

Don’t allow this to overwhelm you. Having control over how happy you are is a good thing!

And it doesn’t have to be difficult.

Here are a few science-backed, evidence-based findings based on researchers in the field of positive psychology, including a pioneer in this field, Martin Seligman, Ph.D., to help you up your happiness levels.

• Are you isolating yourself? You’re likely to be less happy. Build close relationships with people you can be yourself with. Find a mom’s group. Meet up with girlfriends.
• Volunteer or spend time helping other people. This is a great opportunity to get your kids involved, too. Start with people in your family or neighborhood. Do they need their snow shoveled or leaves raked? Would they like a plate of homemade cookies? Bringing happiness to others makes us happier.
• Being physically active can help us be happier. In fact, according to research, it’s a pretty powerful antidepressant. Exercise has also been shown to improve sleep and mood, and is associated with better quality of life in general.
• Meditating, praying, practicing mindfulness, and showing gratitude have all been shown to increase happiness. Ditto for being a part of a church, and spiritual exploration - even for kids.
• Being fully engaged in a hobby or activity that you really enjoy can make you happier.
• Discovering your strengths and using them to showcase and enhance your purpose will also bring you more happiness.

So, some of these might have to wait until kids are a little older (like being fully engaged in…anything!). But use that creative brain of yours and find little ways that you and your family can begin to incorporate some of these things into your lives.

Of course, you also get to decide what will contribute to your happiness (a warm, sandy beach with a beautiful view and my very own cabana boy come to mind…).

Maybe at this very moment, being able to take an uninterrupted hot shower would make you happy.

Or having five minutes to do abso-freaking-lutely nothing would make you happy.

Keep the big picture in mind. Some things will make us momentarily happy…and other things add to our happiness and satisfaction long term.

It’s nice to have a little bit of both.

Today is International Day of Women and Girls in Science. This special day is observed on February 11th each year to raise awareness for gender equality in the fields of science, technology, engineering, and mathematics, or STEM. Despite the needle moving forward in regard to gender equality in the STEM fields, the presence of women is still severely lacking.

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Love may be seen negatively by the people who roll their eyes at the thought of Valentine’s Day. But there are different kinds of love and studies show how these types of love can help your mental health. 

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