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Beat The Back To School Blues

As this unusual summer rapidly draws to a close, it can be hard to visualize how this school year is going to unfold. But whether you’re dropping the kids off at school, or setting up a kitchen classroom, the first few weeks of a new routine can be a drag. When summer vacation ends, it can feel like your family drifts apart as everyone dives back into school and work. Keep the family tight-knit and together with these school year strategies to support learning and quality time!

Strategies For School Year Success

Have clear, open communication about everyone’s feelings. Children, parents, and teachers are likely all feeling strong emotions about the new school year: relief, concern, excitement, apprehension. Having an open conversation with your family can help create a space where they feel comfortable sharing how they’re feeling. Try also imagining with your children how teachers might be feeling, which will be a great lesson in empathy as well as a way to help children feel less alone in their emotions.

Develop a family schedule. Summers can be a free-for-all, but it’s time to tighten up the schedule to prepare for a productive school year. Education experts suggest getting a one-month headstart on a morning routine similar to that of the school year: wake up at a reasonable hour, do morning chores, and have a healthy breakfast before beginning the activities of the day.

Have consistent family dinners. Professionals across fields cannot stress the value of family dinnertime enough. Family dinners strengthen the family bond, set an expectation for conversation and catching up on the day, and work as great social learning opportunities for younger children. While it’s not possible for every family to have a home-cooked meal every night, having at least one night a week where the family collaborates to cook, serve, and enjoy a meal together is priceless.

Designate learning spaces in the house. Whether your school year is in-person, virtual, or a hybrid of both, it’s important to have clearly defined learning spaces. It might be your child’s bedroom, a corner of the living room, or the kitchen table, but what matters is that it is free of clutter and distractions, so you can create a focused, productive environment.

Make time to move. With the return of the school year it’s easy for exercise to get put on the backburner. Movement is so critical for growing bodies and learning brains! When children have an opportunity to move, stretch, and run with freedom, they’re able to come back focused and ready to work.

Prioritize self-care. Self care looks different for every family and for every stage of childhood development, but it is never too early to start this habit! If your child has a long, hard day of learning, encourage them to take a special break just for them. Maybe it’s a bubble bath, a cup of tea, or time with just you; anything that feels special and relaxing.

Build confidence. Returning to learning after an extended time out of the classroom might have some children feeling insecure. Take time everyday to celebrate their successes, talk through any struggles, and remind them how awesome they are!

What Children Really Need

Children need affection and emotional support, but what they truly crave are lovingly set boundaries. Boundaries allow children to feel safe and secure in their role within the family: predictability reduces anxiety and uncertainty, and allows children to be children rather than negotiators. So, when the school year starts up and your child balks at bedtime, it’s okay to reinforce the boundary you’ve set – it doesn’t make you a mean or unfair parent to uphold what you know to be best.

Children’s brains are still developing (new studies believe that the brain doesn’t fully develop until almost age 25!), and their prefrontal lobe, which controls executive function, logic, and decision making, is particularly underdeveloped. Children between the ages of 8 and 12 are in a stage of “concrete thinking”, which limits their ability to think in more abstract, nuanced terms. This is why concrete rules and boundaries are appropriate, and so helpful, for the school year. Their brains are literally unable to control impulsivity, decision making, and problem solving, so it is our job as parents to do that for them.

As you head back to school – however it looks for you this year – try all of these strategies to get your kids on track and ready to learn, and don’t be afraid to set boundaries. As the school year progresses and the novelty wears off, it might become difficult to maintain these routines. But even if your children fight you, it’s important to persevere! Consistent, loving boundaries are the key to building a successful school year routine.

Head, tooth, and jaw aches: TMJ: A Silent Stressor

Have you ever woken up with an aching jaw? Do you suffer from sensitive teeth? How about tension headaches that stretch across your forehead like a rubberband? These symptoms – a constant aching pain, lockjaw, or tension – can elevate daily stress levels and decrease overall quality of life. Temporomandibular Joint Dysfunction, or TMJ, could be the sneaky culprit of these, and other, symptoms.

What Is TMJ?

TMJ is basically a broad term for conditions that affect the temporomandibular joint, jaw muscles, and facial nerves. The temporomandibular joint is a hinge-and-slide joint that attaches your jaw to your skull on either side. You can feel the joint – it’s a ball between your ears and your cheekbones. When it is working correctly, the bones around the joint are covered with cartilage and protected by a shock-absorbing disk, allowing smooth movement when opening and closing your mouth.

When it’s dysfunctional, the hinge catches irregularly because the joint’s cartilage is damaged, the joint is damaged by an injury or impact, or the disk has eroded or is misaligned. This dysfunction can cause facial tension and pain, headaches, earaches, swelling, and difficulty chewing. In the worst cases, TMJ can cause the joint to lock, making it difficult to open or close your mouth. The exact cause of this joint’s dysfunction is different for every person, but 5-12% of people experience pain in this area, so if you are suffering from these stressful symptoms, you aren’t alone!

Key Risk Factors For TMJ

While every TMJ case is different, there are some common risk factors that may increase the risk of developing or worsening temporomandibular joint dysfunction, including:

Jaw injury
Chronic teeth grinding
Arthritis
Connective tissue diseases
Tenderness or pain in the jaw area is one of the symptoms of TMJ.

TMJ is painful, and often goes undiagnosed, despite the fact that the majority of cases can be managed with lifestyle changes or physical therapy. It’s important to see a doctor if you have two or more of the following symptoms:

Tenderness or pain in the jaw area
Sensitive, aching teeth
Aching pain in or around the ears
Swelling, pain, or pressure around one or both of the temporomandibular joints
Difficulty or pain while chewing
Aching facial pain
Clicking sound or grinding sensation when chewing or opening the mouth
Sensation of locking of the jaw when opening or closing.

What Happens Next?

If you’ve decided that you’ve had enough of these stressful symptoms and are looking for relief, the first step is finding a craniofacial specialist. These doctors know the inner workings of the bones and joints of the face and can perform a thorough exam and assessment. They will measure the range of motion and strength of your jaw, take x-rays and bite compressions, and may run other tests to find out what exactly is going on. If your doctor determines that your pain is caused by temporomandibular joint dysfunction, they may prescribe a set of targeted jaw exercises to help strengthen and relax those tight joints and muscles, or they may refer you to a physical therapist. Additionally, they will likely recommend lifestyle changes to support healthy temporomandibular function. Common lifestyle changes to reduce symptoms of TMJ include:

Improve posture. Because the neck and jaw are so closely related, the slouched posture so many of us have can affect the position of your jaw joints. This posture is often related to working at a desk, using cellular devices, and not getting enough physical exercise. One easy way to correct poor posture is to place a rolled up towel in the curve of your back while sitting at a desk. When properly placed, this should force you to sit up tall and correct your neck and shoulder positioning. This is such a common issue that there are also many tools available to support proper posture, including over-the-counter back braces and electronic devices that remind you to adjust your position.
Improve sleep habits. TMJ discomfort can cause poor sleep quality, but poor sleep quality exacerbates TMJ discomfort! Break this cycle by improving your end-of-day habits, so you can be ready for a more relaxed night’s sleep. Try reducing the amount of screen time you get before bed, dimming the lights 30 minutes before you want to fall asleep, or adopting a pre-bedtime mindfulness routine to get a better night’s sleep.
Watch what you eat. Certain foods can irritate TMJ symptoms. Avoid things like steak, chewy vegetables, and hearty breads, as they can cause jaw fatigue or unnecessary compression. Eating softer foods and taking smaller bites when TMJ symptoms are acting up can help alleviate pain and tension.

Decrease stress levels. Many folks have nervous habits, like chewing on gum, biting their nails, or grinding their teeth. All of these habits can lead to overusing the TMJ muscles and can cause damage to the joint or tissues that support healthy jaw function. Try to break these habits by supplementing hard candies for gum and using relaxing breathing techniques to eliminate nail biting or jaw grinding. To supplement physical therapy exercises and these lifestyle changes, there are some helpful at-home remedies you can rely on to relieve pain. You can try:

Ice and heat therapy: Apply hot or cold packs to sensitive jaw areas for 5-15 minutes at a time.
Anti-inflammatory medication: While you don’t want to use these every day, over the counter pain management medication can be helpful for TMJ symptoms. You’ll want an NSAID (non-steroidal anti-inflammatory drug) like Motrin or Advil, as they have the anti-inflammatory properties that will decrease swelling and pain related to swelling.
Stress management techniques: Stress plays a major role in jaw pain for many people, and stress relieving techniques can be effective for reducing pain. You can try breathing exercises or relaxation techniques, massaging the area with essential oils, or taking a brief break for meditation.

TMJ symptoms can be invasive and can impact every part of your life, but these stressful symptoms don’t have to last forever. You can adopt healthy lifestyle changes that will help you to see a decrease in symptoms before you even visit your doctor. Remember, though, as with any concerning symptoms, you should contact your doctor right away. TMJ is a manageable condition, and you have nothing to lose by starting on the path to recovery.

The Leading Cause Of Childhood Mortality Has A Simple Solution

Swim Lessons. This might seem like a common sense solution but you would be surprised how many parents wait too long to get their child comfortable in the water. If you own a pool or are frequently around bodies of water it is important to get your child acclimated with the water as soon as possible to prevent drowning. Parents picture worst-case scenarios everywhere, when it comes to bodies of water, their fears are valid. For children ages 1-4, drowning is the most common cause of death, and second most common for ages 5-14. But there is a simple step you can take to calm your fears, keep your kiddos safe, and get their little bodies moving. Swim lessons not only reduce drowning risk by an amazing 88%, but they also have many other benefits for children of all ages!

For All Ages

Even infants are able to learn life-saving water skills. The American Academy of Pediatrics (AAP) suggests starting official swim lessons with babies as young as one year old. By gradually introducing your kiddo to water, it becomes an enjoyable experience, which can combat the aversiveness many toddlers feel when taking swim lessons for the first time.

What To Look For

It’s important to ensure that your children are safe with qualified, responsible adults when they’re first learning to swim. Especially for younger children, a swim lesson with a high schooler in a backyard pool is not adequate without adult supervision. Without proper training a child’s swim lesson could turn dangerous very quickly. Experts recommend looking a swim instructor who:

caucasian woman with glasses on and a whistle around her neck holding a water surfer with caucasian kid holding it. — *Look for an instructor that offers one-on-one attention.*

Has current CPR and First Aid certifications and has received training through a nationally recognized learn-to-swim curriculum.
Teaches safety habits around water, not just in it. A good instructor will spend time ensuring that your kiddos know to never go in water without an adult, not to run around pools, and to check for a lifeguard before swimming in the ocean.
Teaches self-rescue, even from a young age. Things like flipping onto your back, treading water, and keeping your head out of waves are critical skills if your child ends up in water unexpectedly at any age.
Offers one-on-one attention, lessons in and out of water, and an accessible, patient method for introducing swimming to kids who might be nervous.

While the AAP has not formally recommended infants younger than one year for swim lessons, there is new research on the bradycardic response, or “diving reflex” in infants, where babies who are less than six months old instinctively know to hold their breath and open their eyes under water, and even move their arms and legs like they’re swimming. These reflexes alone are not enough for an infant to swim, but support the idea that babies and young children are born with a primitive understanding of aquatic survival, and with proper supervision and training can quickly learn to master and enjoy swimming.

Many swim schools now offer ‘Infant Self-Rescue lessons for children 6-12 months old.. Babies are, with professional supervision, placed or even thrown into a warm pool and taught to flip onto their back, float, rest, and breathe until someone comes to rescue them. The lessons gradually increases the amount of clothing the child is wearing when put in the pool, to better support the understanding that if they accidentally fall into the water they should turn onto their back to be able to breathe. These lessons might look alarming, but this life-saving skill is invaluable.These classes should only be taught by a certified professional.

caucasian young girl wearing a green and black bathing suit, green swim cap and showing off her muscles. — *Swimming helps develop children’s bodies and provides strong muscles.*

For Developing Bodies

On top of being life saving for children, being in the water can be a fun, exciting way to exercise the whole body. Studies show that children who enjoy a physical activity, like swimming, are more likely to have a healthy, positive relationship with exercise in adolescence. In the short term, swimming has many health benefits for little ones, as well:

Strong muscles, which in turn support proper bone growth
Cardiovascular exercise that supports young lungs
Better balance, flexibility, and grasping techniques.
Better sleep habits (which is a win for everyone!)

For Developing Brains

Swimming is a unique form of exercise in that it requires you to use all of your extremities in different ways simultaneously, while you are also trying to regulate your breathing and stay balanced in the water. All of this hard work does wonders for developing brains. In fact, multiple studies show that children who swim regularly score higher on problem solving and intelligence testing and have an increase in overall efficiency in brain processes.

For children with special needs, swim lessons can be a fun, low-stress lesson in developing fine and gross motor skills, increasing attention span, and regulating the sensory system. If you think your child might benefit from these experiences, ask your Occupational Therapist or primary care physicians if swim lessons are right for your child.

Swim lessons are important for keeping your children safe, but are also a great way to exercise their growing brains and bodies. Swimming can be fun for the whole family, so get in there and start splashing!

Go With Your Gut: The Connection Between Our Gut & Our Overall Health

Most of us are looking for ways to make our bodies healthier. In fact, over 80% of us take vitamins and supplements every day. But the secret to health might not be in a pill, it might be in the foods we consume. We’ve all been taught about the “food pyramid” and the importance of eating healthy, but we may not think about how important our digestive system actually is. Feeding your “gut” properly can make all the difference to your overall health. Here’s why, and what you can do to keep you and your gut healthy.

It Takes Guts

We used to believe that our digestive system was a simple, one-track tube for food to pass through. Now we know it’s much more than that. Your “gut” is not just a pit in your stomach where food goes, it is a whole microbiome, which is home to 300 species of bacteria and trillions of other microorganisms. We rely on these microorganisms, microbiota or “good bacteria”, to help break down food and extract nutrients, support our immune systems to fight off the “bad bacteria”, and more.

When your gut is healthy and balanced it supports digestion, reduces the risk of autoimmune diseases, contributes to a positive mood and mental health, and improves the quality of your skin, hair and nails. Gut health is impacted by the food we eat, as well as by stress levels, sleep quality, and antibiotics.

The Secret To A Healthy Gut

How do we support this important part of our body? Experts suggest these five steps for a healthier gut.

caucasian woman sitting down pushing donuts away and has a salad in front of her. — *Eliminate junk food to get a healthier gut.*

Eliminate the junk! Over-processed, sugary foods are hard to digest and over-work the microbiota in your gut. Eliminating these foods makes their job easier.
Eat fermented foods. Fermented foods are great sources of probiotics, which contain live bacteria cultures that can support the bacteria in your gut. Try unprocessed yogurt, kefir (a yogurt drink), kombucha (fermented black tea), or vegetables like sauerkraut (fermented cabbage), kimchi (Korean-style fermented cabbage and other vegetables), or miso (fermented soybeans).
Feed your good bacteria with prebiotics. Probiotics feed on prebiotics. Prebiotics are found in fruits, veggies, and whole grains. There are particularly high levels in green (under-ripe) bananas, onions, artichokes, garlic, and sprouted beans or legumes.
Reduce stress. For many people, stress brings on gastrointestinal issues: stomachaches, irritable bowel syndrome, or loss of an appetite. Other people might turn to comfort foods when stressed out. Neither of these are good for your gut microbiome! Take time to relax each day. Try venting to a friend or partner, writing gratitude lists, or indulging in self care. Staying ahead of your stress levels helps your gut stay healthy.
Sleep is important for your gut and overall health.
Get more (and better!) sleep. Getting plenty of high quality sleep allows you to fully digest your food, so your healthy microbiota can do its job!

By making some of these easy changes and trying new, fermented foods, you can improve your gut health in just a short time. People who follow a gut-friendly diet say their hair is shinier, skin is clearer, and even report more energy and focus. Pay attention to what goes into your body and see what changes – maybe you’ll find relief from a symptom you weren’t even aware of!

Treat Yourself To Brunch (At Home!)

Ah, weekends. For many of us, weekends are a chance to decompress after a long week at work by doing something that feeds our souls. But what about feeding yourself? Weekends are perfect for brunching, and with these easy and healthy recipes you can cook up a delicious brunch at home.

Diner-style Potatoes

To make perfect diner-style fried potatoes, the trick is to microwave them first. Use a fork to poke holes on all sides of a potato, and place it in a shallow, microwave-safe dish with a little water. Microwave for 3-7 minutes, depending on the size. When the potato is cool enough to handle, roughly chop and toss in a bowl with paprika, garlic powder, onion powder, and salt. Then just fry it up with your preferred oil!

Clean-out-the-fridge Quiche

A quiche is the perfect low-maintenance brunch dish that looks like it took more effort than it did. For this version, make a standard quiche filling: 4-6 eggs and ½ cup of milk or cream, beaten. Then simply add in whatever leftovers you have in your fridge: the last of a bag of salad greens, a few wilted tomatoes, half an onion, and any cheese are all welcome additions to this creamy egg pie. Pour everything into a pie crust and bake at 350 degrees for 35-45 minutes. To avoid a soggy crust, bake the quiche on a preheated oven sheet.

Breakfast Salad

Another dish inspired by the “whatever’s in the fridge” philosophy of food prep, a breakfast salad can take on many forms: European style, with lentils, thick-cut bacon, and a dijon vinaigrette; taco salad with chorizo, cheddar, and chiles; or Asian-inspired, with rice, kimchi, and a soy dressing, to name a few. The unifying ingredient, and what makes them all “breakfast” salads, is a perfectly fried egg. The heat of the egg perfectly wilts the greens, and a runny yolk gives the dressing a fabulous creamy texture.

Slow-cooker Short Rib Hash

Unless you happen to have leftover short ribs, this dish requires a bit of planning, as you will need to set your crockpot the night before to cook the ribs. Aside from that, it’s minimal effort for show-stopping results. Make the simple “diner-style potatoes”, chop them into smaller bits and add to an oiled pan. Add the cooked short ribs, also roughly chopped, to the potato pan along with one diced onion. You can also add any vegetables you have around the kitchen – this goes particularly well with brussels sprouts, asparagus, or zucchini. Cook them all together over medium-low heat for 6-8 minutes, until the onions and vegetables have softened. Serve with fried eggs and crispy toast for a rich and hearty meal.

These easy, but luxurious, brunch dishes are a great way to bring friends together over freshly made mimosas, or to just treat yourself to something healthy, homemade, and delicious. Whether you spend your free time catching up on chores or catching up with friends and family, you deserve to have a weekend that leaves you refreshed and rejuvenated for the week ahead.

You’re Never Fully Dressed Without… A Smile, So Take Care Of Your Teeth!

A recent national survey found that the number 1 way to attract people is with a beautiful smile. But having a healthy mouth is about more than flashing your pearly whites to impress others. Current research is drawing connections between oral health issues and serious health problems, such as cardiovascular disease, diabetes, and even some cancers. And despite being told about the importance of oral health for most of their lives, only 85% of women and 66% of men over the age of 18 brush their teeth twice a day. In honor of National Smile Week (August 10-16), we’ve rounded up reminders of things to avoid, healthy habits to embrace, and tools you need to to keep your whole mouth feeling fresh and healthy!

Things to Avoid

black coffee in a white up and saucer with a sugar cube in a spoon over the cup, and coffee beans on the table — *Drinking coffee stains your teeth and can also damage the protective layer of tooth enamel.*

Let’s go back to the basics. Here are things that we know are bad for our teeth and that we should avoid:

Coffee and tea: Not only does drinking coffee and tea stain your teeth, but drinking these acidic beverages can also damage the protective layer of tooth enamel, causing greater risk for tooth sensitivity. If you must indulge, be sure to brush your teeth after your morning cup of Joe.

Soda and sweets: This one might seem obvious, but limiting soda and sweets does wonders for oral health, as the sugary compounds in these treats feed plaque bacteria and cause it to multiply. Soda also has acidic qualities similar to coffee.

Smoking: Smoking stains your teeth, damages the surface of your tongue, and puts you at a great risk for developing throat, gum, and lung cancers.
Trendy teeth whiteners: Despite the many claims by manufacturers that teeth whiteners are safe, the American Dental Association cautions that most whitening agents can cause erosion to protective enamels, putting you at risk for sensitivity and damage. If you must whiten, consult with your dentist about your personal risk profile and safer options.

Build Healthier Habits

The best defense is a good offense, so make sure you’re taking good care of your teeth with these habits:

Brush, floss, mouthwash: These three steps should be a part of your everyday routine! Brush at least twice a day with a fluoride toothpaste to rebuild and protect tooth enamel. Flossing every day might seem like a chore, especially if flossing is painful or causes bleeding, but it’s important for gum and tooth health – plus, the more you floss the stronger your gums get, which reduces the discomfort. Finally, dentists recommend mouthwash to get to those hard-to-brush places and to remineralize your mouth.

Water and crunchy vegetables: Staying well-hydrated is key to a healthy mouth. Dry mouth increases the risk of plaque and bacteria growth, resulting in cavities and thrush. Crunchy vegetables help strengthen your teeth, and chewing them helps scrape off plaque in between brushings.
Visit your dentist: Some people only visit their dentist when they have a problem, but that is the problem! Routine visits to the dentists are a preventative measure, so visit them every six months for a deep cleaning. Some health insurance plans offer basic dental care, so check with your provider to see if you’re covered.

Tools of the Trade

Once you’ve made healthy habits a part of your routine, step your game up with these additional oral health tools:

Electric Toothbrush: While the American Dental Association consensus is that manual toothbrushes get the job done, some people might find electric toothbrushes a necessary upgrade. Depending on the shape of your teeth or any preexisting conditions you may have, your dentist might recommend making the switch to electric. These used to be a pricey investment, but there are many affordable options on the market now.
Many dentists recommend water flossers because they’re a low-pain, low-impact way of deep cleaning between the teeth and gums.

Water Flosser: Manual flossing might be suitable for most people… if they actually do it. Many dentists recommend water flossers because they’re a low-pain, low-impact way of deep cleaning between the teeth and gums. These tools are especially recommended for people with a heightened risk for gum disease, as well as those with prosthodontics like bridges or crowns as it allows for precise cleaning in tough to reach locations.
Tongue Scraper: This simple tool is vastly underrated. Usually made out of metal, tongue scrapers allow you to thoroughly clean build up and bacteria from your tongue. Dentists recommend scraping 30 times to ensure complete removal, and then rinsing thoroughly with water before bed. This routine also helps alleviate that awful morning breath.

The Bottom Line

Caring for your teeth can be tedious. 44% of men and 15% of women don’t even brush their teeth twice a day. But for many reasons, from aesthetics to its impact on your overall health , oral care is critical. Don’t delay, start a better oral healthcare routine today!

Tag: healthy lifestyle