Helping Your Child Develop A Healthy Sense of Self Esteem

How can we help our child develop a healthy sense of self-esteem?

By definition, self-esteem is the way in which an individual perceives herself-in other words, her own thoughts and feelings about herself and her ability to achieve in ways that are important to her. This self-esteem is shaped not only by a child’s own perceptions and expectations, but also by the perceptions and expectations of significant people in her life-how she is thought of and treated by parents, teachers and friends. The closer her perceived self (how she sees herself) comes to her ideal self (how she would like to be), the higher her self-esteem.

For healthy self-esteem, children need to develop or acquire some or all of the following characteristics:

A sense of security.

Your child must feel secure about herself and her future. (“What will become of me?”)

A sense of belonging.

Your youngster needs to feel accepted and loved by others, beginning with the family and then extending to groups such as friends, schoolmates, sports teams, a church or temple and even a neighborhood or community. Without this acceptance or group identity, she may feel rejected, lonely, and adrift without a “home,” “family” or “group.”

A sense of purpose.

Your child should have goals that give her purpose and direction and an avenue for channeling her energy toward achievement and self-expression. If she lacks a sense of purpose, she may feel bored, aimless, even resentful at being pushed in certain directions by you or others.

A sense of personal competence and pride.

Your child should feel confident in her ability to meet the challenges in her life. This sense of personal power evolves from having successful life experiences in solving problems independently, being creative and getting results for her efforts. Setting appropriate expectations, not too low and not too high, is critical to developing competence and confidence. If you are overprotecting her, and if she is too dependent on you, or if expectations are so high she never succeeds, she may feel powerless and incapable of controlling the circumstances in her life.

A sense of trust.

Your child needs to feel trust in you and in herself. Toward this goal, you should keep promises, be supportive and give your child opportunities to be trustworthy. This means believing your child, and treating her as an honest person.

A sense of responsibility.

Give your child a chance to show what she is capable of doing. Allow her to take on tasks without being checked on all the time. This shows trust on your part, a sort of “letting go” with a sense of faith.

A sense of contribution.

Your child will develop a sense of importance and commitment if you give her opportunities to participate and contribute in a meaningful way to an activity. Let her know that she really counts.

A sense of making real choices and decisions.

Your child will feel empowered and in control of events when she is able to make or influence decisions that she considers important. These choices and decisions need to be appropriate for her age and abilities, and for the family’s values.

A sense of self-discipline and self-control.

As your child is striving to achieve and gain more independence, she needs and wants to feel that she can make it on her own. Once you give her expectations, guidelines, and opportunities in which to test herself, she can reflect, reason, problem-solve and consider the consequences of the actions she may choose. This kind of self-awareness is critical for her future growth.

A sense of encouragement, support and reward.

Not only does your child need to achieve, but she also needs positive feedback and recognition – a real message that she is doing well, pleasing others and “making it.” Encourage and praise her, not only for achieving a set goal but also for her efforts, and for even small increments of change and improvement. (“I like the way you waited for your turn,” “Good try; you’re working harder,” “Good girl!”) Give her feedback as soon as possible to reinforce her self-esteem and to help her connect your comments to the activity involved.

A sense of accepting mistakes and failure.

Your child needs to feel comfortable, not defeated, when she makes mistakes or fails. Explain that these hurdles or setbacks are a normal part of living and learning, and that she can learn or benefit from them. Let your supportive, constructive feedback and your recognition of her effort overpower any sense of failure, guilt, or shame she might be feeling, giving her renewed motivation and hope. Again, make your feedback specific (“If you throw the ball like this, it might help”) and not negative and personal (“You are so clumsy,” “You’ll never make it”).

A sense of family self-esteem.

Your child’s self-esteem initially develops within the family and thus is influenced greatly by the feelings and perceptions that a family has of itself. Some of the preceding comments apply to the family in building its self-esteem. Also, bear in mind that family pride is essential to self-esteem and can be nourished and maintained in many ways, including participation or involvement in community activities, tracing a family’s heritage and ancestors, or caring for extended family members. Families fare better when members focus on each other’s strengths, avoid excessive criticism and stick up for one another outside the family setting. Family members believe in and trust each other, respect their individual differences and show their affection for each other. They make time for being together, whether to share holidays, special events or just to have fun.

Last Updated

11/2/2009

Source

Caring for Your School-Age Child: Ages 5 to 12 (Copyright © 2004 American Academy of Pediatrics)

Common Health Problems at College

With students living together in dorms and apartments, eating together in cafeterias, and sitting together in classrooms, illnesses and infections can spread easily. Here is a brief guide to common illnesses and what you should do if you get one.

Colds & Flu

These are caused by viruses. While sometimes it’s hard to tell the difference between them, colds usually cause milder symptoms than the flu.

Common cold symptoms include:

• Coughing
• Sneezing
• Watery eyes
• Mild fevers

Flu symptoms include:

• Higher fever (commonly above 102°F or 39°C)
• Body aches
• Dry cough
• Upset stomach or vomiting

What you can do:

The most you can do is rest, drink a lot of fluids, and treat the symptoms. You can try using over-the-counter cold and flu medicines or fever and pain medicines. They may help you feel better. However, do not take aspirin when you have the flu. Your pediatrician or the student health service can suggest which medicines may help your symptoms, as well as answer your questions.

Some types of the flu can be treated with antiviral agents, but you have to take them during the first or second day of the illness, and a prescription is required. They can help you feel better faster.

Prevention:

These tips can help lower your risk of getting a cold or the flu.

• Wash your hands often!
• Get a flu vaccine each fall.

Strep Throat, Sinus Infections & Ear Infections

These are caused by bacteria.

Symptoms may include:

• A very sore throat
• Pain in your ears or sinuses
• A persistent fever

What you can do:

If you have these symptoms, go to the student health service. The staff will be able to tell you what the problem is and give you antibiotics if you need them. If you need to take antibiotics, take them exactly as you are told and be sure to take all of them. If you don’t, the infection can come back.

Prevention:

• Avoid close contact with anyone who has an infection. That means no kissing or sharing drinks or utensils with someone who is ill.
• See your doctor for regular checkups.

Meningococcal Disease

A common form of this is meningitis. This disease can infect the brain, the spinal cord, blood, or a combination of these.

Symptoms include:

• High fever
• Stiff neck
• Severe headache
• A flat, pink, red, or purple rash
• Nausea and vomiting
• Sensitivity to light

What you can do:

It is important to seek medical treatment right away. The disease can be fatal or may result in permanent brain damage or lifelong problems with the nervous system.

Prevention:

The meningococcal vaccine is recommended for teens 11 through 18 years of age and for college freshmen living in dorms. The vaccine is effective against most, but not all, strains of the bacteria that cause this infection.

Bruises, Sprains & Strains

These are very common and are usually not very serious.

Here’s how to tell the difference between them:

• Bruises cause the skin to turn purple, brown, or red in color.
• Strains are injuries to muscles and tendons that result from too much or sudden stretching.
• Sprains are injuries to the ligaments, the connecting tissue between bones.

What you can do:

• Use the RICE method of treatment.
• Rest—especially for the first 24 hours.
• Ice—put ice packs or cold gel packs on the injury for 20 minutes every 4 hours.
• Compression—wrap the injured body part in an elastic bandage.
• Elevation—for example, if you have sprained your ankle, prop your foot up on pillows to keep it at a level higher than your heart.
• Visit the student health service if your pain or swelling does not get better in 1 to 2 days or if you are unable to put any weight on the injured area.

Prevention:

• Being physically active is a great way to stay healthy, but be smart and avoid injuries by
• Using the right safety gear (such as pads and helmets).
• Warming up and cooling down. Stretch out before and after you exercise or play a sport.
• Taking breaks. Don’t exercise or play through pain.

Mononucleosis (“Mono”)

College students often worry about a disease called “mono“—also known as “the kissing disease.” Mono is caused by a virus.

Symptoms include:

• Fever
• Sore throat
• Headache
• Swollen lymph nodes (glands) in the neck
• Extreme tiredness

What you can do:

If you have a sore throat or bad flu that doesn’t go away in a week to 10 days, see your doctor. Mono is diagnosed by a blood test called the monospot test. There is no specific treatment for mono; just get plenty of rest and eat a healthy diet.

Don’t Ignore These Symptoms. Call the Student Health Service Right Away If You Have:

• A fever of 102°F (39°C) or higher
• A headache and a stiff neck
• Pain with urination
• An unusual discharge from your penis or vagina
• A change in your menstrual cycle
• Pain in the abdomen that will not go away
• A persistent cough, chest pain, or trouble breathing
• Pain or any other symptoms that worry you or last longer than you think they should

Well-Child Visits are recommended every year by the American Academy of Pediatrics – to ensure children receive screenings and assessments for optimal health. Winter break can be a convenient time to get the kids in for their annual physical — if they haven’t had one yet this year. 651-552-7999 https://mendakotapeds.com/

7 Ways to Calm Down Kids Without Using a Screen

https://www.parents.com/toddlers-preschoolers/discipline/ways-to-calm-down-kids-without-a-screen/

 

You may be tempted to turn on Baby Shark in the middle of a temper tantrum, but these mind-body tricks work better than distractions.

To find methods to soothe your little one that you haven’t tried, we asked different kinds of health pros for their most under-the-radar strategies. Why not give their ideas a whirl?

The Behavioral Scientist Says: Be a Mirror

Here’s a technique to keep a little uneasiness from escalating into a full-blown fit. “When your child shares a frustration, paraphrase it back to her,” says Robin Gurwitch, Ph.D., a professor in psychiatry and behavioral sciences at Duke University School of Medicine. Suppose she yells, “The math teacher gave us so much homework!” Instead of saying, “Uh-huh” or “Really,” respond with, “Lots of math tonight!” Follow up with a confidence booster, such as, “You’re really good at solving your math problems. And I like the way you try when the problems get a bit hard. I’ll be here to help if you get stuck.” This strategy shows you’ve acknowledged her frustrations, so she won’t have to become even more upset or angry to get your attention, says Dr. Gurwitch.

The Mom Blogger Says: Play a Brain Game

The next time your child is sobbing so hard that you don’t even think he can hear what you’re saying, catch his attention by doing something unexpected, suggests Amanda Rueter, a former mental-health counselor who blogs at MessyMotherhood.com. “Turn off the lights, jump up and down, or whisper,” she says. Now that he’s listening, ask him to name five things that are blue or three things he can touch right now. “It’ll help him shift from using the emotional part of his brain to the logical area, and he’ll start to calm down,” Rueter explains.

The Yoga Instructor Says: Send Positive Vibes

When you notice your baby’s lip start to quiver, chanting “om” can help head off the tears, says Shakta Khalsa, founder of Radiant Child Yoga. Do it as you make eye contact and rock him back and forth. Alternatively, you can hold his hands and make gentle circles with his arms. The strategy works for older kids when you teach them to chant with you. Chanting is based on the idea that every sound we make carries a vibration affecting a particular area of the body, and “om” resonates in the heart, evoking peaceful feelings, says Khalsa. Scans have shown that the chant also causes areas of the brain associated with emotion to become less active.

 

The Therapist Says: Give Her a New Way to Hug

Hugs from Mom and Dad are the best. But if your child starts feeling sad or anxious when you’re not with her—whether she’s at preschool or it’s the middle of the night—she might be able to self-soothe with a “butterfly” hug, says Sonja Kromroy, a licensed therapist specializing in anxiety and trauma at Wild Tree Wellness, in St. Paul. Ask your child to pretend she’s blowing out candles several times. Then have her cross her arms in front of her chest as if she’s giving herself a hug, with her fingertips resting just under her collarbones and pointing up toward her neck. Help her interlock her thumbs to make the body of the butterfly. Then have her close her eyes and flutter her fingers—slowly tapping, alternating right to left six to eight times—while taking slow breaths. She can repeat the process until she feels better. “The slow right-left stimulation helps strengthen networks in the brain that reduce emotional distress,” explains Kromroy. While the technique originated more than 30 years ago, this newer variation has been used to calm children who were traumatized by a hurricane.

The Yoga Instructor Also Says: Breathe With the Belly

When you see that your child is frustrated, you might tell her to take a deep breath. But does she really know what that means? Teach her one of the methods for “belly breathing” and you can remind her to do it when she’s feeling emotional—and, hopefully, it’ll become second nature. If you have a toddler, hold up one finger and ask her to imagine that she’s taking a deep breath and blowing bubbles. When she’s a little older, tell her to pretend her belly is a balloon and she needs to breathe through her nose to fill it with air. You’ll know she’s doing it right if you can see her belly expand. If this doesn’t work, have her raise her arms to make a big circle over her head, as if she’s the balloon, and she needs to breathe in until it’s “full.” Then she can “pop” it by clapping to let the air out.

Taking deep breaths triggers the parasympathetic nervous system, which induces calm. “When your child exhales, she’s releasing carbon dioxide, and emotionally can let go of whatever is upsetting her too,” Khalsa says.

 

The Acupuncturist Says: Press Your Baby’s Calm Spot

If he’s still fussy after you pick him up, soothe him with an acupressure technique used in the neonatal intensive-care unit and emergency department, suggests Alyssa Johnson, who has treated patients at Primary Children’s Hospital, in Salt Lake City. Follow the curve around the top of your baby’s ear with your finger until you feel an indention. Then gently rub that spot (a pressure point) in small, circular motions for five to ten seconds. Next, go to the inner crease of his elbow and slide your finger to the edge closest to his body. Gently rub that pressure point for ten to 15 seconds. Alternate between ear and elbow on both sides until he settles down. Johnson notes that this is thought to clear blockages in “energy channels” and release feel-good endorphins.

The Psychologist Says: Cool Her Off

A gentle splash of water may help your baby or toddler keep her cool, says Ilana Luft, Ph.D., a clinical psychologist at St. Louis Children’s Hospital. Dr. Luft suggests applying a cold, wet washcloth or dipping your fingers in cold water and gently touching her face. Cooling her body’s temp a bit can slow down her heart rate and help calm her breathing.

7 Hints for Easing Kids Through Childcare Changes

https://www.parents.com/toddlers-preschoolers/childcare/daycare/7-hints-for-easing-kids-through-childcare-changes/

Q. We are moving and will be switching childcare centers. How can we help our 18-month-old son say goodbye to his current teacher (someone he adores) and transition to the new center?

A. Transitions can be hard for young children, especially toddlers who are, by nature, not fond of change. Being sensitive to the fact that this will be difficult for him, especially because he will also be dealing with the house move, is the most important first step.

Toddlers don’t have a firm grasp on time, so don’t start talking about the change in childcare until a week or two before the change will take place. Talking about the center change too far in advance may just create more anxiety. In addition, while 18-month-olds do understand a lot, and certainly understand more than they can actually say, they can’t begin to fully comprehend complex ideas such as making this kind of social transition by words alone.

Here are some ways to help him accept the change:

1. Ask your child’s current teacher to write some brief notes about your son to share with his new caregiver. Some important issues to cover would be: how he handles transitions (does she do anything special to help with this?); what his routines are for naptimes and mealtimes; how to comfort him; and what his favorite toys, books, and activities are. Sharing this information with your son’s new caregiver helps to ensure some consistency in his life during a period of great changes and can ease the transition into a new childcare setting.

2. Read books with him about making changes. Hearing about the similar experiences of others can be a powerful way for young children to make sense of their own situation and may help them feel less alone.

3. Create ways to help your child remember and hold on to the old center in his mind. Take photos of the teacher, the room, the playground, his friends, his favorite toys, and create a memory book for him to look at.

4. Ask his teacher if there is something special she can give to your son — such as a cuddly stuffed animal — that he can take to the new center for comfort when he needs it. This kind of transitional object can help your son hold his old caregiver in his mind and provide the comfort he needs to adapt to his new setting. While some parents worry that these remembrances from the old center will be more upsetting and interfere with the transition, in fact, such keepsakes are very important. They help children remember and honor their experience in a special place. They also give children permission to express their feelings of loss and sadness, which is key to helping them move on and adapt to what comes next.

5. Have a special goodbye ritual for his last day. You can bring in his favorite snack or music tape and have a small party to celebrate his time there. Marking partings like this is important for helping children say goodbye.

6. If possible, take him to see the new childcare center several times before he makes the actual transition. Let him explore the room where he will be cared for and meet the caregivers.

7. During the first week in the new center, stay with him for an hour or two each morning. Gradually decrease the time you stay until you simply drop him off by the end of the week. He will take his cues from you; if you interact warmly with the new teachers and other children, he will know that the new center is a good and trusted place.

Taking a thoughtful and incremental approach will help your son successfully adjust to his new childcare setting. It will also help him learn how to cope with future changes as he grows.

9 Must-Eat Nutrients for Your Child

https://www.parents.com/kids/nutrition/healthy-eating/must-eat-nutrients/

Every parent has heard that children should be eating a “balanced diet.” But a balance of what? Here are the nine nutrients that every child should be getting on a daily basis:

1. Protein

Protein helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include:

• Meat
• Poultry
• Fish
• Eggs
• Nuts
• Beans
• Dairy products

2. Carbohydrates

While the latest diet trend is to “cut the carbs,” carbohydrates are actually the body’s most important source of energy. They help a child’s body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber), but kids should be eating more of the starches and fibers and less of the sugar. Foods that contain high levels of carbohydrates include:

• Breads
• Cereals
• Rice
• Crackers
• Pasta
• Potatoes

3. Fats

Fats are a great source of energy for kids and are easily stored in a child’s body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include:

• Whole-milk dairy products
• Cooking oils
• Meat
• Fish
• Nuts

4. Calcium

Calcium is essential in helping to build a child’s healthy bones and teeth. It’s also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:

• Milk
• Cheeses
• Yogurt
• Ice cream
• Egg yolks
• Broccoli
• Spinach
• Tofu

5. Iron

Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include:

• Red meats
• Liver
• Poultry
• Shellfish
• Whole grains
• Beans
• Nuts
• Iron-fortified cereals

6. Folate

Folate, necessary for soon-to-be moms, is also very important for kids. One of the B vitamins, folate is necessary for healthy growth and development of a child’s cells. Lack of this vitamin can cause anemia. Foods that contain high levels of folate include:

• Whole-grain cereals
• Lentils
• Chickpeas
• Asparagus
• Spinach
• Black or kidney beans
• Brussels sprouts

7. Fiber

Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include:

• Whole-grain cereals
• Chickpeas
• Lentils
• Kidney beans
• Seeds
• Nuts

8. Vitamin A

Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods that contain high levels of Vitamin A include:

• Carrots
• Sweet potatoes
• Squash
• Apricots
• Spinach
• Broccoli
• Cabbage
• Fish oils
• Egg yolks

9. Vitamin C

Vitamin C does more than just fighting off the common cold. It also holds the body’s cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include:

• Citrus fruits (such as oranges)
• Strawberries
• Tomatoes
• Potatoes
• Melons
• Cabbage
• Broccoli
• Cauliflower
• Spinach
• Papayas
• Mangos

Sources: The Nemours Foundation; National Network for Child Care; Meals That Heal for Babies, Toddlers, and Children; U.S. Food and Drug Administration

The information on this Web site is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child’s condition.

7 Ways to Boost Your Child’s Immunity

What can you do to protect your child from the endless array of germs and viruses he’s exposed to every day? Unfortunately, in some ways, getting sick when you’re a kid is simply part of the job description. “We all enter this world with an inexperienced immune system,” says Charles Shubin, M.D., an associate professor of pediatrics at the University of Maryland, in Baltimore. Slowly, children prime their immunity by battling an ongoing series of germs, viruses, and other organisms—which is why many pediatricians consider six to eight colds, bouts of flu, or ear infections per year normal. But there are healthy habits you can adopt that will give your child’s immune system a boost.

1. Serve more fruits and vegetables. Carrots, green beans, oranges, strawberries: They all contain such immunity-boosting phytonutrients as vitamin C and carotenoids, says William Sears, M.D., author of The Family Nutrition Book. Phytonutrients may increase the body’s production of infection-fighting white blood cells and interferon, an antibody that coats cell surfaces, blocking out viruses. Studies show that a diet rich in phytonutrients can also protect against such chronic diseases as cancer and heart disease in adulthood. Try to get your child to eat five servings of fruits and veggies a day. (A serving is about two tablespoons for toddlers, 1 cup for older kids.)

 

2. Boost sleep time. Studies of adults show that sleep deprivation can make you more susceptible to illness by reducing natural killer cells, immune-system weapons that attack microbes and cancer cells. The same holds true for children, says Kathi Kemper, M.D., director of the Center for Holistic Pediatric Education and Research at Children’s Hospital, in Boston. Children in daycare are particularly at risk for sleep deprivation because all the activity can make it difficult for them to nap. How much sleep do kids need? A newborn may need up to 18 hours of crib time a day, toddlers require 12 to 13 hours, and preschoolers need about 10 hours. “If your child can’t or won’t take naps during the day, try to put her to bed earlier,” says Dr. Kemper.

3. Breast-feed your baby. Breast milk contains turbo-charged immunity-enhancing antibodies and white blood cells. Nursing guards against ear infections, allergies, diarrhea, pneumonia, meningitis, urinary tract infections, and sudden infant death syndrome (SIDS). Studies show that it may also enhance your baby’s brain power and help protect her against insulin-dependent diabetes, Crohn’s disease, colitis, and certain forms of cancer later in life. Colostrum, the thin yellow “premilk” that flows from the breasts during the first few days after birth, is especially rich in disease-fighting antibodies, says Dr. Shubin. The American Academy of Pediatrics recommends that moms breastfeed for a year. If this commitment isn’t realistic, aim to breastfeed for at least the first two to three months in order to supplement the immunity your baby received in utero.

4. Exercise as a family. Research shows that exercise increases the number of natural killer cells in adults—and regular activity can benefit kids in the same way, says Ranjit Chandra, M.D., a pediatric immunologist at the Memorial University of Newfoundland. To get your children into a lifelong fitness habit, be a good role model. “Exercise with them rather than just urge them to go outside and play,” says Renee Stucky, Ph.D., a clinical assistant professor of physical medicine and rehabilitation at the University of Missouri Medical School. Fun family activities include bike riding, hiking, in-line skating, basketball, and tennis.

Levi Brown

5. Guard against germ spread. Fighting germs doesn’t technically boost immunity, but it’s a great way to reduce stress on your child’s immune system. Make sure your kids wash their hands often—and with soap. You should pay particular attention to their hygiene before and after each meal and after playing outside, handling pets, blowing their nose, using the bathroom, and arriving home from daycare. When you’re out, carry disposable wipes with you for quick cleanups. To help kids get into the hand-washing habit at home, let them pick out their own brightly colored hand towels and soap in fun shapes, colors, and scents.

Another key germ-busting strategy: “If your child does get sick, throw out her toothbrush right away,” says Barbara Rich, D.D.S., a spokesperson for the Academy of General Dentistry. A child can’t catch the same cold or flu virus twice, but the virus can hop from toothbrush to toothbrush, infecting other family members. If it’s a bacterial infection, such as strep throat, however, your child can reinfect herself with the same germs that got her sick in the first place. In that case, tossing the toothbrush protects both your child and the rest of your family.

6. Banish secondhand smoke. If you or your spouse smokes, quit. Cigarette smoke contains more than 4,000 toxins, most of which can irritate or kill cells in the body, says Beverly Kingsley, Ph.D., an epidemiologist with the Office on Smoking and Health at the Centers for Disease Control and Prevention, in Atlanta. Kids are more susceptible than adults to the harmful effects of secondhand smoke because they breathe at a faster rate; a child’s natural detoxification system is also less developed. Secondhand smoke increases a child’s risk of SIDS, bronchitis, ear infections, and asthma. It may also affect intelligence and neurological development. If you absolutely can’t quit smoking, you can reduce your child’s health risks considerably by smoking only outside the house, Dr. Kingsley says.

7. Don’t pressure your pediatrician. Urging your pediatrician to write a prescription for an antibiotic whenever your child has a cold, flu, or sore throat is a bad idea. Antibiotics treat only illnesses caused by bacteria, “but the majority of childhood illnesses are caused by viruses,” says Howard Bauchner, M.D., a professor of pediatrics and public health at the Boston University School of Medicine.

Studies show, however, that many pediatricians prescribe antibiotics somewhat reluctantly at the urging of parents who mistakenly think it can’t hurt. In fact, it can. Strains of antibiotic-resistant bacteria have flourished as a result, and a simple ear infection is more difficult to cure if it’s caused by stubborn bacteria that don’t respond to standard treatment. Whenever your child’s pediatrician wants to prescribe an antibiotic, make sure she isn’t prescribing it solely because she thinks you want it. “I strongly encourage parents to say, ‘Do you think it’s really necessary?’ ” Dr. Bauchner says.

How to Get Through Cold and Flu Season Without Getting Sick

https://www.parents.com/health/cold-flu/cold/how-to-get-through-cold-and-flu-season-without-getting-sick/

 

This five-step plan can help all of us take fewer sick days.

1. Get a flu shot.

While it’s true that the flu shot isn’t 100 percent effective, recent studies show that getting one can slash a person’s risk of contracting the potentially debilitating illness by about 50 to 60 percent. Plus, if you do catch this year’s flu, having had a flu shot can make your symptoms milder. Just a quick update for parents of needle-phobes: The nasal spray, a welcome alternative for children ages 2 and older, is once again given the green light by the Centers for Disease Control and Prevention (CDC) for the 2018-2019 season. In summer 2016, the CDC advised against using FluMist for the following flu season, claiming that data showed it wasn’t effective at preventing the virus.

2. Wash everyone’s hands—a lot.

A study conducted on schoolkids in Grosse Pointe Park, Michigan, found that scheduling at least four hand-washing breaks a day reduced the average student’s number of sick days. It worked especially well for stomach bugs, cutting the risk of absences due to illnesses like diarrhea by more than half. Lathering up with soap and water (any temperature is fine—research suggests warm doesn’t work any better than cold), and then scrubbing for at least 20 seconds, is the best way to get rid of germs, according to the CDC. Second-best: applying a hand sanitizer that contains alcohol.

3. Stick to bedtimes (you too!).

Sleep is a cornerstone of a healthy immune system, says, well, everyone I interviewed for this story. And the best way for you and your kids to get the sleep you need is to set a bedtime and stick to it consistently, says Parents advisor Judith Owens, M.D., director of the Center for Pediatric Sleep Disorders at Boston Children’s Hospital. “There’s a fair amount of evidence to suggest that the key is not just getting the right amount of sleep but also keeping your schedule consistent,” she says. It’s fine to stay up and sleep in by a half hour on the weekends, but if bedtime or wake time shift more than about an hour, that can interfere with circadian rhythms, says Dr. Owens. Just how important is sleep? In one seminal study published in 2009, researchers administered nasal drops that contained a cold virus to more than 150 adults. Those who had averaged less than seven hours of sleep nightly for the prior two weeks were almost three times more likely to get sick as those who had slept eight hours or more. Children need even more rest— anywhere from eight to 14 hours a night, depending on a kid’s age.

4. Tweak your diet.

Obesity goes hand in hand with chronic inflammation, in which certain immune chemicals are constantly increased in the body instead of only when needed to fight off infection. This state of constant low-grade alert can make the immune system less effective overall, says Melina Jampolis, M.D., a physician nutrition specialist and author of The Doctor on Demand Diet. But eating more fiber—found in fresh fruit, veggies, and grains— can help reduce inflammation in the body, and that in turn allows your immune system to function better, she says. Cutting back on sugar may help too: “Sugar causes insulin levels to spike, and high insulin increases inflammation,” says John Stracks, M.D., assistant clinical professor of family and community medicine at the Feinberg School of Medicine at Northwestern University. Sticking to a healthy diet might even make your flu shot work better: Research in the International Journal of Obesity suggests that obese people have a decreased immune response to the flu vaccine compared with those who aren’t obese.

 

5. Take the right supplements.

Take the right supplements. All you need to give kids is vitamin D (found in many children’s multivitamins), vitamin C (the best sources are certain fruits and vegetables, including oranges, grapefruit, bell peppers, and kale), and a probiotic, says Dr. Jampolis.

Evidence is growing for the importance of vitamin D in fighting colds and flu; since it’s difficult to get enough from food and sunlight can cause skin cancer, the American Academy of Pediatrics recommends all kids take at least 400 IU of vitamin D a day, beginning in infancy. The official recommended dose for adults is 600 to 800 IU per day, but many experts recommend taking even more.

Vitamin C has long been touted as a cold-and-flu fighter, especially if you are deficient in it, as 7 percent of kids ages 6 to 19 and 8 percent of adults are. For the rest of us, vitamin C isn’t a magic bullet, but it doesn’t cost much and cold-prevention trials seem to suggest some benefit, says integrative-medicine specialist Tieraona Low Dog, M.D., fellowship director for the Academy of Integrative Health & Medicine in La Jolla, California. If you can’t get it from your diet, she recommends 200mg of vitamin C twice a day for adults during cold-and-flu season; ask your pediatrician for the right dose for your kids. (Kids who are deficient may be prescribed 100 to 300 milligrams daily for two weeks; all other children need much less—typically between 15 and 75 milligrams daily.)

Probiotics also show a lot of promise. The beneficial bacteria keep the peace throughout the gastrointestinal tract, decreasing inflammation and, in turn, helping your immune system respond properly to viruses like the common cold. “I highly recommend probiotics to favorably balance the intestinal microflora. After all, more of the immune system is located in your gut than anywhere else in your body,” says Donald B. Levy, M.D., assistant professor of medicine at Harvard Medical School and director of the Osher Clinical Center for Integrative Medicine at Brigham and Women’s Hospital, in Boston. A review of research published in 2015 found that adults and children who consumed probiotics experienced about 47 percent fewer acute upperrespiratory-tract infections than those who took placebos. I’ll take those odds.

5 Questions to Ask Before a Playdate

Playdates are a fun way for children to develop friendships and learn important social skills. Visiting another family’s home will also expose your child to a new environment.

Before the playdate, it’s a good idea to talk with the other parent about household habits, rules and expectations. It’s also a great opportunity to share any important details about your child―like a food or pet allergy or other health issues.

Here are a few important questions to ask:

1. Who will be watching the children?

• ​Will a parent be home, or will another adult caregiver be home? Will older siblings, other adults or relatives be there? If it’s a sleepover, it’s a good idea to understand who will be in the home when your child is there, including other relatives or adults. If you feel uncomfortable with the situation, you can suggest your child have a “late over,” with fun pajama time, games or a movie, and then come home when it’s time to sleep.

2. Do you have a swimming pool, trampoline, or any other things that are potentially unsafe?

• The American Academy of Pediatrics (AAP) recommends pools be surrounded by a four-foot high, four-sided fence with a self-latching gate, so that kids can’t easily enter without supervision. If swimming is planned, ask who will supervise. Whenever children under age 5 are in or around water, an adult―preferably one who knows how to swim and perform CPR―should be within arm’s length, providing “touch supervision.” Older children and teens who know how to swim should also have an adult supervising them.

​​Trampolines are popular among children and teens, but cause thousands of injuries every year, especially to children under age 6. Injuries often happen when more than one person is using the trampoline. Because injuries are so common, the AAP recommends trampolines never be used at home, but if they are used, supervising adults should limit jumpers to one at a time.

3. Do you have any guns in your house?

• Roughly one-third of U.S. homes with children have a gun, and many of these are left unlocked or loaded. Just talking to a child about the dangers of firearms is not enough. Children are naturally curious. If a gun is accessible in someone’s home, there is a good chance a child will find it and play with it. Tragedies have occurred when kids found guns that parents thought were hidden.

​​If the home your child is visiting does have a gun, ask how it is stored. All guns should be stored unloaded and locked up, with the ammunition locked up separately. If you are uncomfortable with the answer, you can offer to host the kids at your house instead.

4. What are your rules about screen media use?

• Families have different rules about what kind of movies or video games are allowed. If you don’t want your child to watch movies that are rated higher than PG or PG-13, or to play a video game rated higher than E, let the other parent know. You can explain you don’t think your child is ready for more mature content yet.

​​To research whether a particular movie or game is ok for your child, use a site like Common Sense Media, which offers detailed reviews and ratings on movies, TV shows, apps and video games.

5. What pets are in the house?

• If the family has a pet, ask if it’s friendly. Let the parent know if your child is nervous or scared around animals. More than any other age group, children are the most frequent victims of animal bites.

It’s ok if the conversation feels a little awkward. The other parent is likely to be glad you asked―and you can volunteer the same information about your home for the next time the kids get together.

Ten Timely Tips for Keeping Kids Healthy at School

A new school year has begun. Wouldn’t it be great if your child didn’t bring home every cold and stomach bug that comes along? Here are some tips that can help your child stay healthy and learn good health habits along with all the math, reading, and social studies.

1. Keep hands clean.

Proper handwashing is one of the most effective ways to help prevent the spread of illnesses. It’s especially important for school-age children who are in close contact with others and who share materials throughout the day. Here’s a guide to washing hands correctly.

• Turn on the tap until the water is warm, but not too hot.
• Work up a soapy lather.
• Wash palms, the backs of hands, fingers, and under nails.
• Wash as long as it takes to sing “Happy Birthday” twice.
• Dry hands on a paper towel.
• Use that towel to turn off the water and open the door. Throw the paper out after leaving.¹

The Mayo Clinic recommends giving your child alcohol-based sanitizer to keep handy. Kids can use it before eating snacks or lunch and after using a shared computer, pencil sharpener, water fountain or other community objects.²

2. Keep hands out of the eyes, mouth and nose.

If your child touches something that someone with a cold has touched and then touches his eyes or mouth, the cold virus can enter his body. Infections such as pink eye can also be transmitted by touching eyes after touching an object that has been handled by someone with the infection.¹

3. Don’t share water bottles, food or other personal items.

Here’s a simple rule to share with your child: If you put the item in your mouth, keep it to yourself.²

4. Keep kids current on vaccinations, including a yearly flu shot

This can help protect both your child and those he or she comes in contact with. It can also help keep your child from catching the flu and bringing it home to the rest of your family.²

5. Boost your whole family’s immune system.

• Eat a healthy, balanced diet. Fruits, vegetables, whole grains, and lean protein help support the body’s immune system.
• Get enough sleep. Losing as little as a few hours of sleep in one night may increase inflammation in the body and interfere with its ability to keep itself healthy. “Sleep is crucial to immune system function,” says David Katz, MD, director of the Yale Prevention Research Center. “People underestimate the importance of getting enough sleep.”
• Exercise. Studies have shown that moderate, regular exercise may boost immune system function. As little as 30 minutes most days can help.
• Manage stress. Stress can lower the number and effectiveness of natural infection-fighting cells. Try to manage your child’s stress and do what you can to keep your own under control, too.
• Avoid habits that can weaken the immune system, such as smoking, lack of sleep, poor diet, and, lack of exercise.¹

6. Laugh out loud.

Laughter may actually boost immune system function and reduce the levels of stress hormones and increase feel-good hormones.¹ A sense of humor is good medicine. Helping kids laugh – and laugh it off – can be a big help.

7. Give kids a brain-boosting breakfast.

Breakfast really is the most important meal of the day. It’s important for brain function and for maintaining a steady level of energy throughout the day. Here are some practical suggestions to help make sure that your kids get a good breakfast:

• Stock up on healthy breakfast options such as fruits, peanut or almond butter, whole wheat bread, oatmeal, and whole grain cereals. Choose cereals that are low in sugar and list whole grains as one of the top ingredients.
• Prepare as much as you can the night before.
• Get everyone up 10 minutes earlier.
• Let kids help plan and prepare breakfast.
• Have a few grab-and-go alternatives for rushed mornings. Keep fresh fruit, yogurt, trail mix, nuts and the like on hand.³

8. Pack a healthy lunch.

An easy way to pack a balanced lunch is to think about the different food groups. What will be the whole grain, the dairy, fruit, vegetables, and protein source? One example of a good combination is lean turkey and cheese on a whole grain pita, with apple slices and carrots.²

9. Pick the right backpack.

An overloaded backpack can cause back, shoulder, and neck pain. It can even affect a child’s balance and lead to falls. Here are things to keep in mind when choosing a backpack:

• Choose the kind with two straps and avoid the sling style.
• Make sure the straps are well padded.
• The loaded backpack should weigh no more than 10% of the child’s body weight.⁴

10. Get kids to play outside after school.

It’s a great way to increase kids’ physical activity, reduce time watching TV and playing video games, and have fun. If you join your kids, you’ll help yourself and be a good role model at the same time.