Filled with holidays, traditions, and cozying up in front of a fire, it’s no wonder winter is dubbed the most wonderful time of the year. While there is a lot to look forward to this season, colder weather also brings its own set of risks. There are steps you can take to prepare your home and worry less this winter. Follow these tips to protect you and your loved ones this season.

1. Check your carbon monoxide detector. Carbon monoxide is an odorless, colorless, flammable gas that can be fatal when inhaled in large quantities. Carbon monoxide is produced whenever fuel is burned, such as when you use a gas grill, run your car, use a gas-burning fireplace, gas stove, or have a gas-powered hot water heater. “Carbon monoxide is so dangerous because it is silent,” says Kettering Health Network Emergency Medicine Coordinator Ryan Konkel, MS, NRP. “You can’t smell it or taste it. You often won’t know there is a problem until you start to experience symptoms of carbon monoxide poisoning.” Every home should have a working carbon monoxide detector. Check to see if your detector is operational, never run your car in the garage to warm it up, and make sure all gas valves are closed on fireplaces, stoves, and grills when not in use. If your carbon monoxide detector goes off, immediately leave the house and call 911.
2. Be smart with space heaters. Dropping temperatures outside can require extra heat inside. If you use a space heater in your home, purchase one with an anti-switch tip. This safeguard automatically shuts off a heater if it is tipped over. Make sure you are using the correct space heater for the size room you need heated, and place the heater away from furniture, curtains, and other flammable items.
3. Fix up your fireplace. Fireplaces are the heart of the home during the winter months. While you are decorating the mantle, make a point to have the inside of your chimney checked too. Soot and debris can build up in the fireplace and flue, which can lead to heat entrapment and a fire. Make sure your fireplace is safe by scheduling a professional inspection and cleaning.
4. Be careful with candles and holiday lights. Twinkling trees, pre-lit garland, and candles are all part of holiday traditions that add a warm glow to the season. They can also pose a serious safety hazard. “Make sure you are using newer strands of lights when decorating,” says Ryan. “Lights that have been recently manufactured are designed to protect against overheating. If you are lighting candles, place them away from curtains, furniture and other flammable objects and out of reach of children. Finally, make sure to never leave lights on or candles lit when you leave home or go to sleep.”
5. Vamp up protection against viral infections. From influenza to COVID-19, viral infections surge in the winter months because people spend more time indoors and in closer contact with each other. “If you or someone who lives in your home is sick, stay home and consult your doctor before returning to work or school,” says Ryan. “Make sure you are regularly disinfecting high-touch surfaces in your home, that members of your household are frequently washing their hands, and that your HVAC system is serviced so it properly filters out particulates and you are getting fresh moving into your home.”

Do your part to prepare for a safe season indoors and make sure you know where the closest emergency center is, should an emergency arise.

Find your nearest emergency center at ketteringhealth.org/emergency

The post 5 Steps to a Safer Season appeared first on Dayton Parent Magazine.

2020 has tried people in ways they likely never imagined. But it has also been filled with a lot of good. People have been able to find light in the darkness. People have been given second chances and new opportunities.

Like mother-daughter duo Tina and Mahki White. 2020 marked Tina White’s first year in remission from breast cancer. Tina received her breast cancer treatment at Kettering Cancer Center and her daughter, Makhi, attended CLIMB (Children’s Lives Include Moments of Bravery), a six-week program developed to help children understand and express the complex emotions associated with cancer. Tina and Mahki made it through some of their hardest hours and are now healthy, happy, and loving life.

Jerry and Sue Burrey also feel like they have a new lease on life. They celebrated their 48^th wedding anniversary in 2020 after Jerry had lifesaving heart surgery at Kettering Medical Center. They are optimistic about the future and looking forward to celebrating their 49^th anniversary.

Sixty-three Kettering College students, including Mason Callahan, have also had reason to celebrate this year. These students received 82 scholarships to help them pursue their educations in health care.

All of these individuals were positively impacted by services, technology, and programs made possible through the giving of others and the Kettering Medical Center Foundation.

“No matter who you are, or where you are, the act of bettering another person’s life is part of human nature,” says Rick Thie, president of Kettering Medical Center Foundation.

Kettering Medical Center Foundation is one of four philanthropic foundations, including Fort Hamilton Foundation, Grandview Foundation, and Greene Medical Foundation, affiliated with Kettering Health Network. When you give your time or money to these foundations, you are directly helping other people, and you are also improving your own health.

Helping others helps your health

“Charitable giving is linked to a stronger immune response, decreased levels of stress hormone, and decreased blood pressure,” says Amber Rose, director of Annual Giving and Special Events at Kettering Medical Center Foundation.

In addition to the physical health benefits associated with practicing generosity, people who give are also

• More calm. Volunteering and charitable giving can enhance a person’s social networks. Being around other people, and helping them, is rewarding and can have a stress-reducing effect.
• When people give money to others, parts of the brain associated with altruism and happiness are more active and engaged compared to when people spend money on themselves. When these regions of the brain are stimulated, endorphins are released and create feelings of happiness.
• Likely to live longer. A University of California, Berkeley study showed people who were over the age of 55 and volunteered for two or more organizations were 44 percent less likely to die over a five-year period than those who did not volunteer.

Building a stronger community

“When people give to one of the foundations, they are making an immediate impact but also providing for the next generation,” says Rick.

Collectively, Kettering College students received over $100,000 in scholarship money in 2020. Many of these students, like Patrick Jean-Jacques and Brianna Wise who received scholarships in the past, go on to work for Kettering Health Network and provide care for people in local communities.

Currently, nearly 75% of Kettering College nursing graduates become nurses with Kettering Health Network.

“You never know you’ll need health care, until you need it,” says Amber. “Giving now helps people when they are in some of their most vulnerable moments, but it also ensures that you and your children will continue to have the best-in-class technology and care if you need it later in life.”

Ways to give

Volunteer: “Kettering Health Network can deliver the level of care we can because of our amazing volunteers,” says Rick. “Whether it’s by brightening a patient’s day or supporting medical staff, volunteers make a difference in patient lives every single day.”

Donate: Every amount makes a big difference. Your donation will improve the quality of life for people in local communities by providing excellence in health care, research, and medical education.

Sources:

https://health.clevelandclinic.org/why-giving-is-good-for-your-health/

https://time.com/4857777/generosity-happiness-brain/

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/helping-people-changing-lives-the-6-health-benefits-of-volunteering

The post Generosity Heals: How You Can Support Your Community appeared first on Dayton Parent Magazine.

The American College of Radiology advises that women who have an average risk of developing breast cancer begin screening mammograms at age 40. However, women who have a greater-than-average risk can benefit from starting screenings at an earlier age. How do you know if you fall into a high-risk group? Here’s what women under 40 need to know.

When to have a risk assessment

Meghan Musser, DO, radiologist and medical director of the Kettering Breast Evaluation Center, advises that all women undergo a cancer risk assessment before age 30. “The assessment is a computer-based evaluation that looks at a woman’s personal and family history to determine her lifetime risk of developing breast cancer,” Dr. Musser explains. Based on the results of this test, a woman can work with her health care provider to create a screening plan specifically tailored to her risk profile.

What are the risk factors?

Perhaps one of the most well-known risk factors for breast cancer is the BRCA gene mutation. About one in 400[1]women have a BRCA mutation. Depending on what a woman’s risk assessment shows, a doctor may recommend undergoing genetic testing to check for the BRCA or other mutations. “Genetic testing provides information regarding many known mutations that can lead to an increased risk of developing breast cancer, not only BRCA mutations,” Dr. Musser notes.

Other factors that can increase a woman’s risk of breast cancer include

• Strong family history of breast cancer
• Personal history of breast cancer
• Being of Ashkenazi Jewish descent
• Undergoing chest radiation at a young age
• History of prior biopsy showing atypical cells
• Increased breast density

Understanding breast density

Breast density is a measurement of the amount of fat versus glandular tissue in a woman’s breast. In other words, women with dense breasts have a higher proportion of supportive tissue, milk ducts, and glands, than of fatty tissue. Women who are at a lower body weight, are younger, or have taken hormone therapy may be more likely to have dense breasts.

“Women in the highest breast density category have a four times higher risk of developing breast cancer than those in the lowest breast density category,” Dr. Musser explains. “Having a lot of dense breast tissue can also make finding breast cancer more difficult, as both cancers and glandular tissue will show up white on a mammogram.” If you have dense breasts, speak with your health care provider about your risk profile and what screening options will be most effective for you. 3D mammography, which captures multiple images of the breast to form a 3D image, can be more beneficial for women with dense breasts. All breast evaluation centers at Kettering Health Network use 3D mammogram technology.

Factors you can control

While genetics, family history, and breast density are uncontrollable risk factors, there are steps women can take to lower breast cancer risk. For example, some lifestyle choices may also influence risk:

• Exercise: Regular physical activity reduces the risk of breast cancer. Exercising consistently can also help women stay within a healthy weight range. Especially after menopause, being overweight can increase risk.
• Alcohol intake: Watching your alcohol consumption can help lower your breast cancer risk. “Women who have one alcoholic drink daily have a small increase in risk compared to non-drinkers, while women who have two to three drinks per day have an increased risk of about 20%,” explains Dr. Musser.
• Pregnancy and breastfeeding: Having children before the age of 30 lowers a woman’s risk of developing breast cancer. Additionally, breastfeeding can reduce risk, especially if women breastfeed for a year or more.

The most important step in the early detection of breast cancer is to speak with a health care provider about your risk factors. To find a primary care provider, visit ketteringhealth.org/findaphysician/

[1] National Breast Cancer Foundation, Inc., https://www.nationalbreastcancer.org/what-is-brca

The post When You Might Need a Mammogram Before 40 appeared first on Dayton Parent Magazine.

The teenage years are full of firsts: first driver’s license, first job, first date—to name a few. And many teens look forward to these rites of passage with happy anticipation. 

Your daughter’s first visit with a gynecologist? Probably not so much.

“Most patients tend to be nervous for their first gynecological visit because they don’t know what to expect,” says Allison Fralick, DO, gynecologist with Kettering Health Network. “Scheduling the first gynecological exam as a ‘getting to know you’ visit is a great idea. It can often be difficult to discuss personal issues and concerns with a new provider. Therefore, being seen to establish care and discuss expectations for future visits can be a great way to relieve some of the anxiety that comes along with the first visit with a gynecologist.”

When to schedule, and with whom

The American College of Obstetricians and Gynecologists recommends young women have their first gynecological visit between the ages of 13 and 15, but Dr. Fralick says this can vary depending on the patient’s needs.

“Routine pelvic exams and Pap smears are not recommended until age 21, so a patient may not have any questions or concerns that require an earlier visit,” she explains. “Common reasons young women are seen before age 21 include the desire to establish care, questions regarding reproductive health and what to expect at future visits, screening for infections, abnormal menstrual cycles, and desire for contraception.”

Dr. Fralick says the visit can be scheduled with a gynecologist, gynecological certified nurse practitioner, or primary care provider. “Any of [them] are great for a first gynecological visit depending on the comfort level and the needs of the patient. If the patient has problems or concerns that can’t be addressed by a primary care provider or nurse practitioner, then patients are often referred to a gynecologist.”

What to expect

“I normally begin all my first visits with a discussion with the patient on what to expect and what we intend to cover that day,” Dr. Fralick says. Topics frequently discussed include routine health maintenance; medical, surgical, and family history; menstrual history (patient’s age when menstruation began, how often it occurs, how long it lasts); contraception; sexually transmitted infections; and sexual activity.

The physical exam will include listening to the patient’s heart and lungs, and examining her thyroid, abdomen, and extremities. “Pelvic exams are not typically performed at the first visit unless there is a specific problem or concern from the patient that necessitates the exam,” Dr. Fralick explains. After the first visit, annual visits are recommended unless sooner follow up is needed.

Parents can be present for the visit if it makes the patient feel more comfortable. “Some patients desire parents to be present and others prefer to be seen alone,” Dr. Fralick says, adding that parents should expect the provider will ask the patient at some point in the visit if she would like them to step out of the room. “This is often done routinely to make sure the patient feels comfortable addressing any personal concerns or questions they may have.”

Dr. Fralick says that parents can help prepare patients for their first visit by discussing ahead of time what to expect. “Often the idea of having a pelvic exam performed is the most stressful and anxiety-provoking aspect of the first gynecological visit,” she says. “Informing patients of what to expect beforehand can help them prepare and often feel less nervous.”

The post Breaking the ice appeared first on Dayton Parent Magazine.

As coaches, parents, and players prepare for the fall sports season, the coronavirus pandemic has been—literally—a game changer. Federal, state, and local governments, health authorities, and athletic associations are continually modifying guidelines for sports participation in response to fluctuating COVID-19 case numbers and new research findings.

If that sounds like a lot to keep track of—it is. But Kettering Health Network’s Sports Medicine providers are staying abreast of all mandates and recommendations to help ensure the safest conditions and protocols possible.

“We mesh all the various guidelines together to provide the safest measures for athletes,” says Lori Oda, manager of athletic trainers for Kettering Health Network. “Athletic trainers are used to adapting quickly to changing circumstances.” Whether it’s an injury that affects an athlete’s ability to compete or severe weather that disrupts a game, “they are programmed to manage change and get players back on the field in a safe environment,” Lori says.

What’s new

General COVID-19 guidelines that govern all sports are in place, along with additional protocols for specific sports. The rules and recommendations are highly detailed and updated as needed. In addition to hygiene and sanitation protocols, the many other preventive measures listed by the Ohio High School Athletic Association (OHSAA) include

• Maintaining physical distancing and requiring face coverings while not on the field or court of play;
• Reducing or greatly eliminating unnecessary travel;
• Reducing or eliminating sharing of common equipment, and
• Reducing or eliminating contact frequency with athletes from schools or programs outside of their own league/conference or normal competition sphere.

Athletic trainers also have new safety measures to follow when working with your child, such as wearing masks and frequently cleaning high-touch surfaces in the athletic training rooms.

While training, practices, and competitions might not look or feel the same, “all of the guidelines are to ensure the athletes are safe,” Lori says.

Should my child participate?

If you are hesitant about your child participating in a contact sport because your child or a family member has a compromised immune system, consult your health care provider. As an alternative to your athlete’s usual sport, Lori suggests participating in a non-contact sport such as tennis, volleyball, or golf as a way to still get cardiovascular exercise.

“It’s also good for a child’s mental health,” she says. “In fact, for some kids, sports are their only outlet. They need that participation.” And with months of social distancing having restricted children’s usual activities and opportunities to spend time with friends, right now many young athletes might need the mental health boost sports can provide.

What hasn’t changed

OHSAA requires a new physical every year, and now is the time to take care of that. Kettering Health Network Sports Medicine providers offer appointments for individuals, as well as blocks of appointment times reserved for athletes from schools and other organizations the network partners with. Bring the physical form and any additional paperwork your school or organization requires.

Finally, amid all the coronavirus concerns, make sure your athlete follows sun and heat precautions as well: Wear sunscreen, stay hydrated, and—especially if wearing a mask or football leggings—be aware of signs of heat illness such as thirst, clammy skin, or lack of sweat. “Children’s bodies don’t regulate heat as well as an adult’s,” Lori says.

For current rules and guidelines, visit the websites below, or ask your organization’s athletic director or athletic trainer.

Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/coronavirus/2019-ncov/community/schools-childcare/youth-sports.html

Responsible RestartOhio: https://coronavirus.ohio.gov/static/responsible/Games-Leagues-Conferences-Tournaments-Contact-Sports.pdf

OHSAA: https://www.ohsaa.org/

National Federation of High School Associations: https://www.nfhs.org/media/3812287/2020-nfhs-guidance-for-opening-up-high-school-athletics-and-activities-nfhs-smac-may-15_2020-final.pdf

The post Game Changer appeared first on Dayton Parent Magazine.

As the coronavirus pandemic continues to develop and change, this year “back to school” could mean your kids will return to a traditional classroom, your family’s kitchen table, online instruction or a combination of learning formats. One thing, however, is certain: Wherever “school” takes place, your children will benefit from afterschool activities that encourage physical movement.

“Physical activity is not only good for the physical body, but it has a positive impact on emotional well-being,” says Mercy Chong, MD, a pediatrician with Kettering Physician Network.

However, Dr. Chong says that on average, children aren’t getting enough.

How much physical activity do my children need?

The American Academy of Pediatrics (AAP) recommends that all children take the time for physical activity each day. “Kids under age 6 need about three hours [of movement] a day,” Dr. Chong advises. “An easier way to think about it is 15 minutes for every hour they are awake.”

Older children need less time but more exertion. Dr. Chong says that kids age 6 and older need about 60 minutes of moderate to vigorous activity each day. “Vigorous activity would be an activity that makes you breathe hard and sweat,” she explains, adding that the 60 minutes does not need to be done all at once. “For example, you can add 20 minutes walking to and from school, 10 minutes jumping rope, and 30 minutes playing outside. If your child is not used to being very active, start with 5 to 10 minutes a day and build up from there.”

Even the littlest learners need physical activity on a daily basis. “Infants need about 30 minutes of interactive play that is spread throughout the day,” says Dr. Chong, adding that this can include “tummy time.”

My child is in a physical education class or on a sports team at school. Surely that’s enough?

Unfortunately, it probably isn’t. “Less than 50 percent of the time spent in PE class, playground time, and team sports actually involves enough movement to be considered ‘moderate to vigorous’ activity,” says Dr. Chong. That’s why it’s important to make sure your children engage in healthy activities outside of school hours.

Making fitness fun

Fortunately, many activities children already enjoy are physical in nature: brisk walks, bike riding, dancing, hiking, skateboarding, jumping rope, swimming, tennis, tug-of-war, using resistance bands and rope/tree climbing, to name just a few. “Younger kids might enjoy hopscotch,” she says, adding that it’s “bonus art for the driveway or sidewalk.”

You can also invite your children to participate in activities you enjoy, or to help with “grown-up” tasks. “Even gardening can be an active activity,” she says. “When the weather is not cooperative, do yoga together inside. Start a friendly competition with your kids and compare your step count at the end of the day. Older kids can help wash/wax the car and the windows of the house; in fact, this is a great way to help an elderly neighbor.”

Final advice

Dr. Chong emphasizes that one of the most effective ways to encourage physical activity in your children is to set a good example. “Be a role model,” she says. “Children who see their parents enjoying sports and physical activity are more likely to do it and enjoy it themselves.”

Resources for Parents

For the most current information about keeping your children healthy and engaged during the COVID-19 outbreak, visit these sites:

• AAP Parenting Website
• Center for Disease Control and Prevention (CDC)
• Kettering Health Network
• Ohio Department of Health

The post Healthy After-school Activities appeared first on Dayton Parent Magazine.

The warmth of summer draws people from their houses, prompting outdoor play and time spent under the sun. As you plan for activities in the great outdoors, make sure summer stays your friend.

1. Water yourself

Maintain your fluid intake to avoid dehydration while you’re spending time outside this summer.

“Dehydration and heat-related illnesses are a big problem in the summertime,” says Michael Good, MD, medical director of Kettering Health Network Emergency – Franklin.

In addition to water, Dr. Good recommends sports drinks with electrolytes that will replace the electrolytes you lose when you sweat.

Consuming water or a sports drink is especially important when you’re exercising or in a hot climate. Signs you aren’t staying hydrated may include dry mouth, dizziness, lightheadedness, nausea, and in more extreme cases, confusion.

2. Keep it cool

Those same symptoms could also indicate heat exhaustion, a sign that your body is overheating and unable to cool itself down.

“Dehydration may progress into heat exhaustion, and heat exhaustion into heat stroke,” says Dr. Good. “Signs and symptoms associated with heat exhaustion include sweating, dizziness, lightheadedness, fast heart rate, fatigue, and muscle cramps.”

If someone near you is experiencing heat exhaustion, be sure to get them out of the heat and lay them down. You can fan them or spray cold water to help cool them, and make sure to keep them hydrated. If the heat causes vomiting, seizures, or unconsciousness, call 911 or go to the nearest emergency center.

3. Prep for playtime

Pavement and concrete pose a high risk of more serious injuries if children fall.

“If you’re biking or skateboarding, make sure you’re wearing a helmet,” Dr. Good says. “Wear knee and elbow pads for extra protection.”

Make sure each member of your family who participates in these outdoor activities has a helmet that fits their head and fastens correctly. Avoid skating or biking in areas with uneven terrain, wet surfaces, or a lot of pedestrians.

4. Be swimmer-savvy

Avoiding shallow water when you’re looking to take a dive is easy at the pool where water depth is clearly marked. But if you’re planning a trip to a local lake, beware of what lies below the water.

“With ponds, lakes, and creeks, it can be hard to see what’s under the water, and hazardous debris may cause injury,” Dr. Good says.

If you want to pull off the perfect cannonball this summer, wade into the water first to check the depth and look for any unforeseen objects.

5. Save your skin

It’s no secret that the sun poses a threat to skin of all types when left unprotected, which is why Dr. Good recommends using sunscreen with an SPF of 30 or greater. But did you know that people taking certain medications may have an increased risk of sunburn?

“Some patients are on medications that make you more susceptible to sun damage, such as some antibiotics, anti-inflammatory, or antihistamine drugs,” says Dr. Good.

If you’re taking one of these types of medication, check the side effects to see if “photosensitivity” is listed. In addition to staying out of the sun and wearing sunscreen, talk to the prescribing physician about ways you can protect your skin from sunburn or other skin conditions.

Know Where to Go

In the event of an emergency, get to the nearest emergency center or call 911. Visit ketteringhealth.org/emergency to find the emergency department closest to you.

The post Five Tips for Staying Safe and Smart This Summer appeared first on Dayton Parent Magazine.

Anxiety and depression are much more common than many people realize. Worldwide, anxiety affects up to one in 13 adults, and depression is the leading cause of disability.

Signs and symptoms

The symptoms of depression and anxiety can have significant overlap, explains Emily Pyles, MS, LPCC, licensed professional clinical counselor at Kettering Physician Network Behavioral Medicine Beavercreek. “Sleeping too much or too little, irritability, and changes in eating habits can all be manifestations of depression or anxiety,” Pyles says. “The biggest difference between the two is the feelings of negativity—with depression, people tend to feel more sadness and disinterest in the activities they would typically enjoy.” However, many people can experience symptoms of both simultaneously and the two often go hand-in-hand.

What can I do?

“Especially as mothers, depression and anxiety is so much more common than many people realize,” says Pyles. “Many women get the message that if you can’t hold it all together, there must be something wrong with you.”

Pyles emphasizes that giving yourself permission to feel those feelings of anxiety is a crucial step. “Surround yourself with people who you can talk with about how you’re really feeling,” she says. “Find that space where you don’t have to put on a front.”

When women are juggling the demands of parenting, adding one more thing to the to-do list can feel overwhelming. “Focus on starting small,” Pyles says. “Use something you are already doing as your self-care time.” Pyles shares that after she had her child, she began using her evening facewashing routine as self-care.  “I knew I was going to wash my face anyway, so I got products I really enjoyed and focused on being engaged in giving myself a break.” Other examples of creative self-care might include listening to an audiobook in the car or carving out five minutes to do a breathing exercise when you wake up.

For some moms, finding alone time is almost impossible. Pyles recommends doing what you can with what you have. “You can incorporate your kids into your self-care. Maybe you garden together, or maybe you have mommy-and-me workout time at home. Do something small to get the ball rolling.”

An essential part of your health care

Sometimes we have an internal barrier to showing emotions in front of others, especially our children. Pyles points out that it’s okay for your kids to see your sadness or frustration. “They don’t have to know all of your running internal dialogue, but it’s okay to take a breath because you’re frustrated,” she says. “You’re modeling to them that emotions are okay. And if you need to seek more help, you’re modeling to them that that’s okay, too.”

To find a therapist or mental health care professional, women can call directly to an office or ask their primary care provider for a referral. They can also directly call their insurance provider to request a list of providers who are covered by their insurance.

Pyles points out that more and more locations are offering scheduling accommodations such as evening appointments or virtual therapy options. “”Additionally, exploring specialized treatment options that cater to specific needs or preferences can enhance the therapy experience. For example, ketamine therapy in Chicago or any other needed location, offers an innovative approach to mental health care, providing new avenues for those who may not have found success with traditional methods.”””

Pyles emphasizes that taking care of yourself is an essential part of taking good care of your family. “Just like we want people to seek help if they have a stomach bug or a chronic condition like heart disease, the same mentality should also be true for seeking mental health care.”

Anyone having thoughts of harming themselves or someone else should seek mental health treatment immediately at their local emergency center or call 911. For additional mental health resources, visit ketteringhealth.org/mentalhealth

The post Understanding Anxiety and Depression: Self-care, Motherhood, and When to Seek Help appeared first on Dayton Parent Magazine.

Healthy lifestyle habits have a direct impact on our overall wellness, as well as the prevention of chronic disease. Lifelong wellness starts at a young age.

What can you do to help your child develop healthy habits?

How do chronic conditions impact kids?

“Two significant diseases facing our society are diabetes and obesity,” says Joia Henson, APRN-CNP, pediatric nurse practitioner with Kettering Physician Network at Springboro Health Center. “In the last decade, there has been a marked increase in the number of children who are overweight and obese, which can increase their risk of diseases such as hypertension, diabetes, and other chronic illnesses.” Some of these “adult” conditions are already showing up more frequently in pediatric patients.

Henson notes that two primary factors can play a role in this concerning statistic: 1) sedentary lifestyle and 2) dietary choices. “Too many of us don’t focus on what our daily activity level is,” Henson says. “Whether it’s structured exercise or just getting up and walking around the neighborhood, we need to make sure we’re moving more daily.” She also notes that many of the available dietary options today have led us in a direction where many of us overconsume calories. “Empty calories like soda, juice, and iced frappe lattes are all big sources of empty calories that aren’t providing any energy or nutritional value.”

What habits should I be teaching?

Most of us would do well to eat a little less and move a little more.What else can you do to help your children? Focus on a few strategic areas to help kids understand how to make healthy lifestyle choices.

• Limit screen time. Too much screen time is detrimental to all of us. Especially in children and adolescents, limit screen time to less than two hours total per day. “That’s collective screen time,” Henson notes, “from television, video games, cell phones, and tablets combined.” Any time a child is sitting with a screen, they’re not getting any physical activity. Add that to an often already sedentary school day, and many kids struggle to get enough exercise or even simple movement. “Parents need to take an active role in monitoring how much time their children are spending on screens,” Henson says.
• Plan strategic snacks. “It’s easy to let snacking habits lead to excessive calorie consumption,” says Henson. Instead of reaching for pre-packaged snacks like granola bars or chips, Henson suggests making fruit and veggie bags in advance. “Put together a few small bags with portions of fruits or vegetables so that when kids ask for a snack, instead of grabbing something processed, they can reach into the fridge and get something like celery, carrots, or grapes.”
• Watch for liquid calories. The calories in fruit juices, sports drinks, and sodas quickly add up. “The calories we drink are an area we don’t always watch closely enough,” says Henson. “Even milk has calories. It’s important to teach kids to enjoy everything in moderation.” Water is the most important liquid and most children and adolescents don’t get enough.
• Teach them to sleep well. Every child needs time to unwind. Before bedtime, give kids a chance to engage in a relaxing activity. This could be reading, listening to music, or doing something creative. “Kids can’t be expected to be on all the time; allow them to take a break from stressors,” Henson says. She also notes that adequate activity can contribute to how well a child sleeps. Whether it’s organized sports, swimming, riding their bike, or dancing, help your child find an activity they enjoy.
• Schedule an annual checkup. Henson notes that taking an active role in your child’s annual check-up helps parents to better understand what children need to be healthy. “Do you know where your child is on a growth chart? Is your child in a normal weight range?” Henson encourages parents to be aware of what their primary health care provider advises for a child’s ongoing health. “Knowledge is power,” she notes.

How can I motivate my kids to be healthy?

“Kids are incredibly observant,” Henson says. “They’ll model the behavior they see.” The last and perhaps most important tip to raising healthy kids is to make your own health a priority—your children will thank you for it.

To find a primary care provider for yourself or your child, call 1-844-576-3627.

The post How Can We Teach Our Children to Be Healthy? appeared first on Dayton Parent Magazine.

Sleep is crucial for physical health and emotional well-being—and the same is true for your baby. When caring for an infant, setting up a safe sleep environment is critical. Where your baby sleeps, the baby’s crib or bed, type of mattress, and sleeping position all matter. Following these best practices lowers your baby’s risk of injury or accidental suffocation.

Know your ABCs

Parents can take steps to ensure their baby has a safe sleeping environment by following the ABCs of safe sleep—alone on their back in their crib. Michelle Beebe, MPH, BSN, CCE, manager of Perinatal Outreach for Kettering Health Network, shares some additional guidelines for safe sleep best practices.

Do:

• Always put baby to sleep on their back during their first year, including for naptime. Even if your child can roll over to their stomach, they should start on their back.
• Put baby to sleep in their crib or bassinet. This is the safest sleep environment for them. The crib or bassinet should have a flat, firm surface with one tightly fitted sheet and nothing else.
• Keep the room where your infant is sleeping at a comfortable temperature. If you’re worried the baby might be cold, they can wear a sleep sack.

Don’t:

• Don’t put loose-fitting sheets, blankets, bumpers, pillows, toys, positioning wedges or devices, pacifiers with toys, burp cloths, diapers, wipes, etc. in the crib or bassinet.
• Don’t let the baby sleep with others. The safest place for a baby to sleep is in the same room as their caregiver but in their own crib or bassinet. “If you’re worried you might fall asleep while feeding your baby,” Beebe says, “Make sure the baby is in a safe environment without pillows, blankets, or toys, with a firm surface and tight, fitted sheet. If you have the baby in your arms or on your chest and start getting sleepy, move baby to a safe place.”
• Don’t let an infant sleep on soft surfaces like sofas and soft mattresses. The crib or bassinet mattress should be firm. Soft sleep surfaces are still a risk for babies after the age of four months

Kettering Health Network is committed to making sure every baby sleeps safely by training nurses to model safe sleep before babies leave the hospital and educating parents about the importance of safe sleep. Kettering Health Network is also teaming up with the Everyone Reach One Infant Mortality Task Force to reduce the number of babies who die before their first birthday.

The importance of tummy time

While babies should always be put to sleep on their backs, spending time in other positions is important for their growth and development. Most simply defined, tummy time refers to whenever the baby is off their back. “Tummy time doesn’t have to be hard,” says Beebe. “Play with the baby on their tummy for short periods, such as 3-5 minutes, three times a day.”

Regular supervised tummy time helps to prevent flat spots on the back of the head. It also helps the baby to strengthen their head and neck muscles and improves balance and mobility. “There are lots of ways to do tummy time,” Beebe shares. “You can put the baby on your chest and let them do a little push-up or burp them across your lap. Tummy time helps them build coordination so they can roll over, crawl, reach, and play.”

Where can I learn more?

Kettering Health Network holds multiple childbirth education classes to help parents prepare to care for their baby. Whether a first-time parent or not, Beebe notes that these classes are a valuable resource. “All of us have access to Google,” Beebe says, “But when you go participate in a class, you have an expert right there. You can engage in conversations and get your questions answered.”

In particular, the Baby Care class discusses developmental milestones and the Safety and CPR class provides a significant amount of safety information that new parents may not be aware of. Both classes are three-hour, standalone courses.

To sign up for any childbirth education classes, click here.

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