Healthy Nutrition Hints and more….

Do you know of any child that has suffered an ear infection? By the age of two, 66% of children will have had a bout with ear infections, more specifically middle ear infections known as acute otitis media.

Acute otitis media (AOM) is usually a complication of an upper respiratory infection. During a cold or flu, bacteria may infiltrate the ear and cause swelling. The swelling will then block the openings of the ear and inhibit drainage. As a result, painful inflammation sets in. The lack of drainage is intensified by the horizontal orientation of the infants’ ear canal. The ear can will gradually assume the 45 degree angle as children mature.

Below are some steps to preventing childhood ear infections.

• Consider Chiropractic Care - cutting edge research has revealed that Chiropractic care may promote ear health. A study with 46 children under the age of five with ear infections was conducted. An amazing 93% of the patients recovered withing 10 days of receiving Chiropractic care. Another 43% showed improvement with one one to two treatments. (Journal of Manipulative and Physiological Therapeutics, 1996) How can Chiropractic care help reduce the risk of AOM? Chiropractors are experts at detecting and correcting dysfunctional areas in the spine. The areas of dysfunction prevent the spine from movement or restrict the movement of the vertebrae because the bones (vertebrae) are out of alignment. This is called a subluxation, and it is what Chiropractors detect and correct. In young patients, Chiropractors use specialized techniques to adjust the spine and the maneuvers are modified for growing spines and are extremely gentle and safe. Further studies have shown that chiropractic adjustments may boost the immune system, in turn warding off ailments such as AOM.

• Breast-Feed Your Infants - many studies have shown that breastfeeding boosts the immune system, in turn preventing ear infections. One study followed over 300 babies. It showed that 6 month old babies who were fed exclusively by breastfeeding were half as likely to experience an episode of ear infections when compared to a formula-fed baby.

• Avoid Unnecessary Antibiotics - although some serious cases of AOM may require antibiotics, the misuse of these drugs is generating serious health problems in children worldwide. Most childhood ear infections are caused by bacteria called pneumococcus or haemophilus. Studies have shown that the excessive use of antibiotics has led to strains of these bacteria that are resistant to even the most aggressive drugs. Scientists have also revealed that antibiotics are usually not necessary in cases of ear infections.

• Limit Dairy Intake - studies have shown that diets rich in dairy products, such as, cow’s milk, cheese and ice cream will boosts the child’s odd of ear infection. It is suggested to substitute dairy products with calcium-fortified soy products such as soy milk, tofu and tempeh.

• Increase Antioxidant Intake - fruits and vegetables are loaded with antioxidants which are disease fighting chemicals. These chemicals have proven to boost the immune system by destroying molecules called free radicals, which prompt disease. Free radicals are what need to be destroyed so it is important to have a diet rich in fruits and vegetables, unlike fried foods and sugar-laden snacks that promote free radical production.

• Stay Smoke-Free - Children who are exposed to cigarette smoke develop more ear infections than those who grow up in smoke-free environments. (Pediatric Dentistry, 1998) So if you smoke, it is important to smoke outside or away from your child to prevent the onset of ear infections.

• Restrict the Use of a Pacifier - although the use of a pacifier comes in handy to subdue a crying or irritable child, it may also increase the likelihood of developing AOM, according to a recent article in the Journal of Pediatrics. It is also suggested to restrict the use of a pacifier and use when the infant is falling asleep and it will reduce the occurrence of AOM. Ear infections are such a common childhood disease that even small changes in children’s everyday habits may have major effects on its occurrence.

I hope that these pointers will prevent your little one from getting an ear infection this season.

Until next time,

Dr. Mommy

Let’s face it moms are busy and never seem to have time for regimented exercise programs. With the amount of things we do on a daily basis who has time? Fortunately, there are a variety of exercise solutions that will keep you not only in shape but motivated as well, in spite of your crazy schedule.

Below are some exercise tips for busy moms:

• Stick to a schedule - it is very easy to occupy your time with the many daily responsibilities you have and leave exercise out but scheduling will make it easier. The workout can be at a gym or at home, but the most important thing to remember is to schedule time for it or you will not exercise.

• Make the time - this goes hand in hand with the scheduling part. It exercise is important to you, than make it a priority. This may mean getting up 30 to 60 minutes earlier in the morning to stretch or perhaps taking a brisk walk in the morning. This will start your day and motivate you to continue doing it on a daily basis.

• Don’t puts limits on yourself - If you don’t have the time or money to go to a gym, develop an exercise routine at home. It is easy to do with an exercise mat, an exercise ball and perhaps a few free weights. Those are the only items needed to tone and shape your body.

• Combine your workouts - combining multiple exercises together will save you time and burn off more calories. This can be accomplished by taking a step class at the local gym or riding your bike or swimming laps in your pool.

• Seek a support system - Self motivation is not easy for some people so finding a friend to join you in your exercise routine will make it easier for your to stick to your schedule. Finding someone to keep you accountable for your exercise time helps as well.

• Involve your children - Many moms use the excuse of having children and therefore not having time to exercise. Why not involve them in your exercise routine? There are a variety of activities you can do as a family to keep you all in shape. Riding bikes together, spending the day at the pool or beach or simply taking daily walks will stress the importance of regular exercise. Remember, children will learn by example, set a good one and start implementing an exercise routine in your life today.

Until next time,

Dr.  Mommy

Let’s face it, many of us are not independently wealthy so working is not an option. Staying healthy should not be an option either and should not be compromised because of our work schedule.

Today I will concentrate on those that work in front of a computer monitor 8 to 12 hours per day. Many of the suggestions that I mention can be adapted to any type of work that you do. The first thing to understand is that you must remember to eat. No, eating is not an option either. Because you may work many hours in a fixed position you can not forget to take time out to eat.

The foods you choose should be healthy and some examples are listed below:

• Always have water handy, your body requires water to function properly
• Healthy Snacks such as fruit, crackers, cheese, yogurt, granola

Exercise is important, especially went sitting for long hours. It is important to keep your body moving. There are times that we will forget, especially if we are very involved in a project. In order to remember, use a timer and set it to 30 minutes. Every 30 to 45 minutes, take time to stretch your body. Stand up stretch your back, arms and legs. This will help the circulation in your body as well keep your muscles from tightening which will only create more problems.

Which leads me to ergonomics. It is very important to have your computer at a certain height as well as the proper chair and wrist pad, etc. If you work on a desktop, your head should be level with the screen. You do not want to be lower or higher which will create stress and tension in the neck area. You also want a chair that will keep you upright and support your lower back. When sitting remember to keep you bottom all the way to the back of the chair. Many times we tend to sit midway in the chair and will create stress to our lower backs. Wrist pads help you have a desktop to keep your wrists level with the keyboard, this will prevent carpal tunnel syndrome and sore wrists.

If using a laptop the same applies. Find a location that will keep your head level with the screen. It is difficult to use a wrist pad or support with a laptop but if you find yourself having pain in the wrist area, there are keyboards that can be purchased separately to help aid in this condition. If working with a laptop, it is convenient to work on your bed or a couch. It is important to obtain a lapdesk or place your laptop in an area that will still maintain your body in an upright position. This will prevent sore shoulders and neck and ultimately prevent headaches.

When working for long hours in front of a computer screen it is important to not only take breaks to stretch your limbs but also take mental breaks. It is important to take mental breaks through out the day. Relax and try breathing techniques, to relieve stress. Talk a walk to stretch and relieve any mental buildup. It is best to work productively when we keep our bodies, mind and overall health in mind.

Remember we have but one body and we need to take care of it. It is important to be aware of the signs and signals our bodies give us. Take time to relax and breath. Nothing is that important to neglect your health.

Until next time,

Dr. Mommy

In a study done at Cooper Aerobics Center in Dallas, researchers determined that being moderately fit can reduce your risk of suffering a stroke. Moderately fit was defined as one who walks briskly at least 30 minutes a day, 5 days a week.

The ones involved in the research study were asked to take a treadmill test and answered some health surveys. Based on the results, the individuals were divided into 4 groups and tracked for 18 years to see how many actually suffered from strokes over that time period. The results showed that 692 strokes occurred in men and 171 women suffered from strokes. ( only a quarter of the study group were women)

These results concluded that men who were in the fit group, that walked at least 5 times per day, had a 40 percent lower risk of stroke than those that were not fit. The fittest women had a reduction of 43 percent in having strokes as compared to the less fit women. Even when taking into consideration other risk factors such as smoking, diabetes, high blood pressure and family history, the reduced risks were still consistent.

It was proven that a mere 30 minutes a day could reduce your risk of having a stroke. If you do not have a tread mill, not to worry, put on your walking shoes and head outside for a walk. Walk your dog or walk with your kids or spouse. Enjoy some quality time with your family as you exercise. A brisk 30 minute walk can prove to be a life saver and the best decision you ever made.

Until next time,

Dr. Mommy

In this world we live in it is very easy to be addicted to caffeine. But for women who become pregnant giving up the daily Starbucks treat or diet coke may be a bit difficult. However, with the research being done, it may be wise for women to for go their daily caffeine fix, while pregnant.

A recent study published in the American Journal of Obstetrics & Gynecology found that increasing the dosage of your daily intake of caffeine while pregnant increased the risk of miscarriage. This study was conducted among San Francisco and South San Francisco pregnant members of a Medical Care facility. The study was performed from October 1996 through October 1998.

The study concluded that 172 women miscarried (16%), 264 women (25%) reported no caffeine consumption, 635 women (60%) reported consuming at least 200mg of caffeine daily and 164 women (15%) reported consuming over 200mg or more of caffeine on a daily basis.

The researchers concluded that high consumptions of caffeine while pregnant will increase the risk of miscarriage. Although it may be difficult to stop consuming caffeine while pregnant it is wise to do so. You can reduce your risk of miscarriage and maintain your health at the same time. It is prudent to stop or reduce your intake during pregnancy.

Until next time,

Dr. Mommy

Do your children spend hours in front of the television or playing video games? How about hours in front of the computer? These acts are actually damaging to their health.

In the March 2008 issue of Archives of Pediatric & Adolescent Medicine it was found that turning off the television or computer helped improve the health of younger children. This was determined with a study they performed on 70 overweight children ages 4 to 7. They were put into two different groups. One group used a automatic device placed on the television or computer to keep track of time of use. This group was also rewarded for reducing their television or computer time. The other group had no device to monitor their time use or reward system.

The results after 24 months were astounishing. The children with the monitoring device reduced their television viewing time or computer use by over 17 hours per week, where the other group only reduced their time by 5 hours. The first group also reduced their body mass where as the second group actually increased their body mass. By these results alone, it is evident that reducing the time a child spends in front of a television will be beneficial to their overall health.

I am guilty of using the television as a ‘baby sitter’ at times, but also limit the use of it, especially video games. Educational programs are great, but let’s be honest, how often do our children choose educational programs? It is up to us as adults and parents to guide our children and limit their television and computer use. Spend more time doing physical activities, like playing outside as a family or taking walks together.

You and your children will be on the road to a healthier lifestyle and much more worth it than wasted time on the couch in front of a television. So, be sure to limit your television time and set a good example to your children, they will love you for it in the long run.

Until next time,

Dr. Mommy

As a child our parents always told us to go play outside when the sun was out. Now I wonder if they were just trying to get rid of us or actually helping us maintain healthier bones by increasing our ability to make vitamin D. Vitamin D also helps the body absorb calcium, the building block for bones and teeth.

Vitamin D is readily available through the giant, fireball in the sky. The Natural Library of Health states that your body will obtain the required amount of Vitamin D with as little as 10 to 15 minutes of sun exposure 3 times a week.

Unfortunately, with the rush-rush lifestyles we lead it is difficult to find the time to spend out in the sun or outdoors and not to mention the risk of overexposure –skin cancer. We need not worry because if we are unable to obtain Vitamin D the natural way through sun exposure we can obtain it with foods and supplements. The current recommended daily dosage of Vitamin D is 200 IU for younger adults, 400 IU for those aged between 51 and 70 and 600 IU for those individuals older than 70. But according to the American Journal of Clinical Nutrition, those values may be too low. Studies have shown that for an adult the amounts should be increased to 700-800 IU per day.

What happens if we do not get enough Vitamin D? The risk of osteoporosis when you age is much higher as well as a higher chance of developing cardiovascular disease. Increasing your intake of Vitamin D has protective effects. There was a recent study in the Journal of the American Medical Association that found younger adults with increased amounts of Vitamin D reduced their risk for multiple sclerosis by 62 percent. It showed those with Vitamin D levels of 100 nmol/L or higher reduced their risk by 50 percent compared to those with lower Vitamin D levels.

Studies have also shown that with the minimum intake of Vitamin D supplements as well as moderate sun exposure, the risks of breast cancer and colorectal cancer are drastically reduced. The lesson to be learned here is not difficult. Vitamin D plays a vital role in our aging process. It is a big component to preventing diseases. Good sources include the following: fish, dairy products, fortified cereal, multivitamin supplements, Vitamin D and sun exposure.

So, what are you waiting for? Enjoy the sun, your body will thank you for it.

Until next time,

Dr. Mommy

When life gets in the way we always seem to be stressed out. That seems to ring truer for females. There are many ways to relax and be stress free and they don’t have to cost a fortune. Changing your lifestyle and reducing your stress will prolong your life. Let’s learn how to protect your health when the going gets tough.

• The first thing you do is to try to determine the reason why you are stressed. Go through your day and write down any time you feel stressed and what has caused that emotion. Make a list, as hard as it sounds it will be extremely helpful. You will be able to manage your life when you have a concrete list of what the stressors are in your life.
• Now that you have your list, determine what you can eliminate. Sometimes, the main culprit is overbooked or over scheduling yourself. In turn this will create stress, because you will feel that you cannot accomplish your daily tasks. Learn to delegate household responsibilities. If you are feeling overwhelmed because you have too much to do, pick up take out food or a prepared meal to lessen your stress.
• Prioritize and make a list of what needs to be done in the morning, end of the day and end of the week. Focus on the task at hand and move down your list. As you progress down the list will start to feel less stressed and more able to accomplish your tasks and not feel overwhelmed.
• Regular exercise will reduce your stress. You do not have to join a gym or spa, a simple walk around the neighborhood is great exercise and will not cost a dime.
• Breathe. Abdominal breathing will increase the amount of oxygen in your blood stream. This in turn will trigger the brain to reduce the concentration of stress hormones.
• Get a good night’s sleep. Sleeping 8 to 10 hours will help your body relax and reduce the surge of stress.
• Listen to music. The music does not have to be calming music, it can be any type of music that you enjoy. Listening to your favorite tunes is the best remedy for stress.

And last but not least, stop being so hard on yourself. We tend to be our own worse critics. Instead of beating ourselves up, try writing down your negative thoughts and follow them with a positive thought. Positive thinking is healthy and will relieve a lot of self induced stress.

Until next time,

Dr. Mommy

We all know about outdoor pollution and how harmful it can be, but are you aware of indoor pollutants.

It is important to be aware of the pollutants that can exist in our homes, because if you are not, you may have grave consequences.

There are many causes of indoor pollutants such as trapped moisture, home furnishings, household products, to the mattress that we sleep on. The mattress itself can let out gas through a process called ‘off-gassing’. This may be the source of chemicals known as volatile organic compounds (VOC), making it difficult to get a good night’s rest.

Some symptoms of indoor pollutants can range from simple sniffles to serious illness and at time death.

People who are more vulnerable and at risk are the elderly and children. Children’s lungs are still small and developing and the elderly have weakened immune systems, making them more susceptible to the dangers of indoor pollutants.

Every home should have proper ventilation to prevent buildup of indoor pollutants. To ensure that your home is well ventilated, open your doors and windows and allow the outdoor air to come in. You may also ask a professional to check your heating and air condition units to remove any indoor pollutants. The way to be sure is to regularly change your air filter, preferably on a monthly basis. Be sure to use high-quality filters to capture the fine particles. Another way to clean the air you breathe in your home is to purchase a high-efficiency particulate air (HEPA) room air cleaner. Placing this air cleaner in your main living area will also help with eliminating pollutants.

But most importantly is to be aware of the different sources of contamination that may exist such as:

• Mold - these are part of the fungus family and love wet environments. They reproduce via tiny spores and become loose and float in the air. People who are allergic to mold and at times people who are not will experience fever-like symptoms when inhaling mold or mold spores. If you have moisture in any areas of your home it must be removed immediately, because there is a very strong possibility of it turning into mold. It is important to wipe water off of surfaces immediately. Use exhaust fans in your bathrooms during and following showers. Fix leaky roofs, plumbing and basements. Use dehumidifiers if necessary. The perfect humidity in a home is 30-50% and this can be measured with a humidity meter, available at hardware stores.
• Carbon Monoxide - this is an odorless and colorless, tasteless toxic gas. It is produced when fossil fuels do not burn completely. At low levels carbon monoxide (CO) can cause flu-like symptoms but at high levels it can cause unconsciousness and in some cases death. Some of the sources are natural gas stoves, ovens, water heaters, furnaces, wood-burning stoves and kerosene space heaters. Some ways to prevent are by not using kerosene and gas heaters without proper ventilation, use exhaust fan vented to outdoors when using a gas stove, if using a wood-burning stove, be sure the draft vent is working properly. An important tip we may or may not be aware of is to never let your car sit idling in an attached garage or near an open window. To be safe it is recommended to install CO detectors in your home. They are small and look like smoke detectors and will sound an alarm if unsafe levels of CO are detected.
• Radon - this is also an odorless, colorless and tasteless gas but it is also a proven carcinogen. The National Research Council has estimated that indoor radon exposure is the second leading cause of lung cancer in the United States. Radon can enter the home through cracks and holes in the foundation and will creep it’s way up the pipes, walls and floors. Greatest exposure are to ground floor levels but even second story homes can have elevated levels of this toxin. There are tests that can be purchased to test the levels of this toxin in your home, they are available the National Safety Council online at NSC.org/issues/radon/.
• Volatile Organic Compounds (VOC) - this gas can cause eye, skin and respiratory tract irritation. It can also cause dizziness, nausea, allergic reactions, damage to the kidneys, liver and central nervous system. Some are even suspected human carcinogens. VOC’s are present in many consumer products that we many not be aware of. They are found in household cleaners, aerosol sprays, air fresheners, paints and wood stains. Some are also found in solvents, drycleaned garments and stain-resistant furniture and carpets. A way to prevent this potent gas in your home is to look for low to zero VOC products such as paints that carry the Green Seal label, use non-toxic cleaners such as baking soda, vinegar and water. Increase ventilation if need to use the particular products and store the products away from living and work spaces.
• Formaldehyde - this is a type of VOC used in the production of resins. This gas can be released in the air from materials by off-gassing. This gas is very strong smelling and can cause extreme allergic reactions and irritate the eyes, nose and throat. It can cause severe coughing, fatigue, and rashes. This toxin has been shown to cause cancer in animals and may cause cancer in humans. This toxin can be found in resins used in pressed wood products such as particle board, plywood, applied in sub-flooring, cabinets and furniture. It can also be found in adhesives, urea-formaldehyde (UF) foam insulation, and fiber glass insulation. Some ways to avoid this toxin are by purchasing press wood products that meet US Department of Housing and Urban Development’s standards, avoid foam-in-place insulation containing formaldehyde. When having to use products that do contain formaldehyde increase the flow of outdoor air indoors. Dehumidifiers can also slow down the off-gassing effect.

A healthy indoor environment can prevent many health problems and concerns and being aware of some of the toxins and dangers can make it a safer place for you to live and breathe easier.

Until next time,

Dr. Mommy

With the summer months upon us quickly it is important to keep in mind the risk of dehydration. As adults we must remember to keep fluids in us at all times, but most importantly we must remember that our children are also at a high risk for dehydration.

Remember to keep these items handy and you will have a great summer and not worry about dehydration.

• Water - Remember to drink lots of water. Our bodies are made up of 70% water and require water to function properly. During the hot summer days, we must remember to drink at least 3-4 cups of water a day. You may opt for flavored waters or sports drinks or you can add lemon or lime to plain water to make it more tasteful.
• Fruits - The summer months bring us fruits that we can use to help keep us hydrated as well. Watermelon is a wonderful nutritious treat that will prevent dehydration. Other fruits such as grapes, apples, peaches, and berries also provide your bodies with the essential fluids needed.
• Juice - There are many juices on the market that claim to be 100% fruit, but be cautious and read the labels. Juice will help rehydrate your body, but be sure that they do not contain high levels of sugar. To be safe you can dilute the juice with water and still get the nutrients needed. You may also freeze the juice and make yummy popsicles for your children to enjoy in the summer months as well.
• Additional Drink Choices - Many do not enjoy drinking water and some children refuse to drink the appropriate amount to prevent dehydration. Some other healthy choices are smoothies. Smoothies are easy to make and very tasty as well. You can add frozen strawberries, bananas, peaches and juice in a blender and make a delicious treat that your little ones will enjoy and keep them cool at the same time. Experiment with different fruits and juices and make your own smoothies at home. For added protein you can add tofu, strawberries, bananas and a touch of honey to make a wonderful protein smoothie with nutritious value and flavor all in one.

It is important to remember that we must continuously drink fluids throughout the day to prevent dehydration. Children are particularly at risk, because they tend to forget to drink. When they remember that they are thirsty it is sometimes too late. As parents we must keep this in mind for ourselves and our children. Be safe this summer and remember the tips to staying healthy and hydrated.

Until next time,

Dr. Mommy