Children – Page 2

Want Your Kids to Be Active? Here Is Why YOU Should Be their Lifestyle Role Model

October 20, 2016 oblanderchiropractic

It’s not news—obesity is a growing national epidemic among young people. The Centers for Disease Control and Prevention (CDC) estimate that obesity in children has doubled in the last 30 years and quadrupled in adolescents. Nearly 20% of children 6-11 years old are obese as are almost 23% of teenagers. This places them at increased risk of developing cardiovascular disease, diabetes, bone and joint problems, sleep apnea, type 2 diabetes, stroke, several types of cancer, and osteoarthritis. Finally—and even more concerning—studies have shown that people who are obese as children tend to be obese as adults.

What’s happening here? In large part, it comes down to our lifestyle choices. Record numbers of both adults and children are succumbing to the temptations of TV, computers, and video games, and many of us simply don’t get the exercise our bodies need to stay healthy.

Naturally, parents who read statistics like these may be—and should be—concerned about their kids. More and more often, they ask themselves questions like “What can we do to help our kids be more active and physically fit?” One answer to this question is pretty simple: To get your kids to be more active, engage in more active pursuits with them. One of the keys to getting children to exercise more is to have them see their parents exercise more. That’s the finding from a new study published in the journal Pediatrics

In the study, researchers at the University of Cambridge School of Clinical Medicine in England fitted 554 mother-child pairs with equipment to measure how much exercise they were getting when they were together as well as when they were apart. Accelerometers tracked their exercise levels, and GPS devices measured how close they were to each other. Over the course of seven days, the findings were clear – the more physical activity the mother was engaged in while with the child, the more active the child was during the rest of the day. In fact, for every minute of moderate-to-vigorous activity the mother got, the child was likely to get ten percent more of the same activity. Conversely, for every minute the mother was sedentary, the child was 0.18 minutes more sedentary. Both of these effects were more pronounced in girls than in boys.

These findings seem to indicate that parents can be effective role models for their children by getting more active exercise themselves. But specialists emphasize that parents don’t have to drop their other priorities to do this. Physical therapist Teresa Beckman suggests, “Incorporate small changes into your daily life. For example, rather than playing a board game together, go outside and play hopscotch. Or if you’re planning a trip to your local playground, try walking instead of driving.”

Other suggestions for becoming more active with your children include playing more sports with them, walking more with them (if you take the bus, get off one or two stops early and walk the rest of the way), riding bikes together, and even playing Frisbee. Dancing is good exercise, so you can encourage your kids to take lessons in various forms of dance and then set a good example for them by attending the classes yourself. You can join exercise classes together, schedule regular pre-dinner walks or runs, or just play family games of basketball or soccer.

You are your child’s most important role model when it comes to teaching them about the importance of exercise. And exercising together is just as good for you as it is for them. So switch off that TV or computer and go out to play! You’ll both be doing something good for your health and having fun at the same time!

Why Eating with the Seasons Makes Good Sense

October 13, 2016 oblanderchiropractic

Basket of Fruits and Vegetables --- Image by © Royalty-Free/Corbis — Basket of Fruits and Vegetables — Image by © Royalty-Free/Corbis

It’s true. The combination of industrial agriculture and efficient global logistics has made it possible for many American families to enjoy a wide variety of fruits and vegetables year round.

But just because they’re available doesn’t necessarily mean that they’re the best choice for you or your family. In fact, there are several really good reasons that your diet—particularly your choice of fruits and vegetables—should change with the seasons. Now that fall is here and winter is just around the corner, this is a great time to talk about seasonal eating and how you can make the most of the cold-weather months.

The reasons for eating local produce in-season basically fall into four categories: nutrition, taste, cost and environmental sustainability.

Nutrition. Local fruits and vegetables picked seasonally at their ultimate ripeness are usually more nutritious than produce that is grown in a hot-house environment or that is raised in other parts of the world and transported over long distances.

Taste. When it comes to fruits and vegetables, flavors and textures tends to suffer when they’re grown out-of-season or spend lots of time in transit. This encourages farmers to do things they might not ordinarily do, including adding colors, sweeteners or preservatives. The fact that out-of-season produce needs to be marketable after shipping may also encourage farmers to grow varieties that are more durable but less flavorful. The net result is often a poorer product.

Cost. Growing produce out-of-season or transporting it over long distances involves expenses that just don’t exist when fruits and vegetables are grown and marketed locally. As anyone who has ever bought fresh strawberries or tomatoes in the middle of January has noticed, these expenses translate into higher prices at the grocery store.

Environmental Sustainability. The emergence of a global marketplace for fruits and vegetables has opened up lots of possibilities for growers and consumers alike but has also come with high environmental costs. The new economics of farming and distribution have changed how land, water, energy, and chemicals are used in producing food. In some cases, they’ve also tipped the scales against centuries-old patterns of sustainable crop rotation and conservation practices. Plus, moving and storing large amounts of fresh produce requires energy and increases our collective carbon footprint.

When you consider all of these factors together, it’s clear that out-of-season produce is really a pretty big compromise. So what’s the alternative? There are many winter fruits and vegetables that will soon be their peak. Knowing about these and adding them to your diet over the coming months can provide plenty of variety and may even help you get important nutrients that you wouldn’t normally get from produce at other times of the year.

Here’s a brief rundown of some of our winter favorites.

Winter Butternut Squash. Squash has relatively few calories (only 63 calories per cup) but contains lots of vitamin A and potassium. Plus, a single cup of squash also provides half your daily requirement of vitamin C!

Kale. Kale is another winter vegetable that’s packed with important nutrients, including vitamins A, B, C and K, and minerals such as calcium, copper and magnesium. Kale is also rich in cancer-fighting phytonutrients called flavonoids (quercetin and kaempferol, among others) and has been shown in some research to lower cholesterol. Cooked kale can easily be added to mashed potatoes to make for a healthy side dish.

Leeks. Leeks too are abundant at this time of year. They are rich in vitamin K (good for bone health and vital for blood coagulation), and have a healthy amount of folate. A versatile member of the allium family (like onions and garlic), leeks can be added to soups and stews in pretty much the same way you might typically use onions. Leeks are also tasty on their own—just braise them a little liquid. If you’re willing to put just a bit more effort into preparation, creamed leeks is another tasty alternative. Just clean and slice 2-3 leeks thinly, then sauté them in a little butter, add a couple of tablespoons of water, and cover for about 10 minutes or until cooked. Mix in a tablespoon of flour and about ½ cup of sour cream and you have an excellent side dish to serve along with fish or chicken.

Apples. Apples are a great seasonal complement to the vegetables on our list. Over 2,500 varieties of this fruit are grown in the U.S., with 100 varieties grown commercially. A medium apple contains about 80 calories and is fat, sodium, and cholesterol free. If you’re interested in getting the most nutritional bang for the buck, be sure to eat the peels! Two-thirds of a typical apple’s fiber and lots of its antioxidants are concentrated in the peel. Most apples are still picked by hand in the fall and are ready for eating throughout the country all winter long!

Nuts. Many popular types of nuts (which are technically fruits containing a hard shell and a seed) are actively harvested in the fall and are available throughout much of the country year-round. Almonds, chestnuts and walnuts are a few winter favorites. It’s worth noting that while almonds and walnuts are not true nuts in the botanical sense, they are considered nuts in the culinary sense. Nuts like these are typically very high in protein and fat and naturally low in carbohydrates. They also contain several important vitamins and minerals. They are a particularly dense nutritional package and have been linked to a reduced risk of heart disease.

Kids and Weight Training: How Young is Too Young?

October 6, 2016 oblanderchiropractic

Weight training has a number of benefits for adults, including increased bone density, muscle strength, and physical work capacity, but can it have the same benefits for kids? Most health and fitness experts say “Absolutely, yes!” However, there are a few important caveats. Strength training for kids can be very beneficial, but certain limitations should be kept in mind.

Weight Training vs. Power Lifting or Bodybuilding

Kids can increase their strength, stamina, coordination and overall health through supervised strength training. By “strength training”, we mean exercises that use controlled movements with proper technique and light resistance to build strength. This should not be confused with powerlifting or bodybuilding, which focus on lifting progressively heavier weights or using weights to “sculp” musculature. When kids lift heavy weights, it places too much strain on their still-developing muscles and joints, and puts them at high risk of injury. Children should stay away from heavy free weights until they hit puberty. Instead, they should focus on strength training with body weight exercises and resistance tubing.

How Young is Too Young for Weight Training?

There is no magical age at which a child is ready for weight training. Instead, it depends on each child’s ability to follow directions and practice enough to achieve proper form. This can happen as early as seven or eight in some kids, but not in all. If your child seems content just running and playing, games like tag and tug of war can be a fun way to build strength and endurance. However, if your child shows an interest in using strength training to grow stronger, and you believe they are mature enough to practice good technique, it can be safe and even beneficial to start an age-appropriate weight training program.

Safe Weight Training for Kids

If your child has a history of medical problems, it is wise to check in with their doctor before starting a program. When you get the okay, take some time to talk with a coach or personal trainer who has some experience in strength training for children to learn which techniques to use and which to avoid. When you and your child are ready to start training, start with body weight exercises and resistance bands. Focus on the importance of proper form rather than working with heavier weights. Be prepared to stick with your child throughout his or her training: supervision helps prevent injuries.

Strength training can help children become better at sports, maintain a healthy weight, and feel good about themselves. When done in the proper manner, it can be a safe and fun activity. If you and your child are interested in starting a weight training program, consider talking with a chiropractor beforehand. Your chiropractor can help you better understand how this sort of training will impact your child’s musculoskeletal growth and development, as well as advise you on the best ways to keep your child safe and injury-free while training. With the right perspective and support, weight training can be a beneficial and fun activity for just about any child!

Growth Plate Injuries: What Parents Should Know

October 4, 2016 oblanderchiropractic

For a child, falling down is almost inevitable and generally doesn’t result in a trip to the emergency room. However, even minor falls can sometimes cause serious injuries. If you hear a cracking sound or if your child has bruising, swelling, or a limb deformity, there’s a chance your child may have broken a bone and you should seek medical attention right away if you notice these symptoms. Most types of breaks are routine (for the medical staff if not for the parent), but those involving a growth plate can present complications and require extra attention.

There is a marked difference between the bones of an adult and those of a child. Children have what are called physes—that is, growth plates. These growth plates are located at the end of long bones in the arms and legs. The growth plates, made of soft, rubbery cartilage, cause the bone to grow in length. Growth plates are found near the shoulder joint, elbow joint, hip joint, knee joint, ankle joint and wrist joint. Of the six main locations the ankles and wrists are particularly vulnerable to harm.

Growth plate damage can lead to long term problems. When a growth plate is injured, the bone may stop or slow growing. This is why it is essential to seek qualified medical treatment immediately to avoid problems later in life. If injured, a child should under no circumstances “walk it off.”

It is imperative to get the child to a doctor as soon as possible if you suspect a growth plate break. Growth plates heal quite rapidly, which gives doctors only a very short window to do non- surgical manipulations in order to set broken bones correctly. If your child has a minor, non-displaced break, the doctor may treat it like a sprain and recommend a splint, cast, or walking boot to protect the area for four to six weeks. Usually, these types of fractures do not require long-term care. Preferably, a growth plate fracture should be set within a week of injury.

When a child’s bone has moved or been displaced, an orthopedist can set the bone back in place in the emergency room without the need to operate. The child will be anaesthetized in the emergency department, and the doctor will use X-rays to determine where to correctly move the bone. Once the bone has been set, the doctor will set a cast in order to keep the bone in place. Usually the child will be allowed to go home that night, but occasionally they will be admitted to ensure the swelling is not too severe. Proper care and follow up will likely involve physical therapy and doctor’s visits for the next half a year.

Most growth plate fractures heal properly and do not result in any long-term issues. Once in a while, the bone stops growing and winds up shorter than the other appendage. For example, a fractured leg might become shorter than the opposite leg. Early detection that growth is unequal between the two limbs is essential. However, this is a true minority of cases and most children heal just fine.

Youth Sports: Are Single-Sport Child Athletes Really More Likely to Succeed Later?

August 25, 2016 oblanderchiropractic

Especially if they’re athletes or sports fans themselves, it’s not unusual for mothers and fathers to have secret (or not-so-secret) hopes that their kids can become good enough in a sport to earn a college scholarship or go on to a professional career. Some parents believe that the best way to work toward this goal is to encourage their children—sometimes as young as 6 or 7 years old—to focus on a single sport as early as possible. The reasoning behind this early specialization is pretty simple: Kids who are not splitting their time among multiple sports will get better, faster (and be more competitive) than their “distracted” peers. In other words, the children who commit early get a developmental head start that will make them high-performers later.

While this idea may make intuitive sense, a new study from the University of California, Los Angeles (which has a reputation as a major power in collegiate athletics) suggests that the logic simply doesn’t hold true. In a study presented at the annual meeting of the American Medical Society for Sports Medicine (AMSSM) in San Diego, Dr. John DiFiori, chief of sports medicine at UCLA’s School of Medicine, says that researchers can find no evidence that athletes who focused early on a single sport rose to elite levels in that sport.

To the contrary, most of the collegiate athletes surveyed were more like their peers, kids who enjoyed a wide range of recreational sports growing up, waiting until well into their teens before specializing on one sport. As DiFiori says, “Most successful athletes participate in a number of sports when they’re 6, 8 or 10 years old. That way, kids learn different skills and have the chance to discover which sport they truly enjoy.”

The study surveyed 296 male and female NCAA Division I athletes and found that 88% of them had participated in an average of two or three sports as children. In addition, 70% of them did not specialize in any one sport until after the age of 12. In a similar study on Olympic athletes, researchers found that most had participated in two or more sports before specializing.

While there are famous athletes like Tiger Woods or Andre Agassi who focused on one sport early in their lives, the research suggests that they are the exception and not the rule. The vast majority of successful collegiate or pro athletes dabbled in a number of other sports before settling on the one that brought them success. The data seems to indicate that early specialization may not help and may, in fact, be detrimental. Previous research has indicated, for example, that kids who train extensively in one sport are more prone to overuse injuries than kids who had more varied athletic experience, and played other sports as well. There’s also a greater risk of premature disengagement or “burn-out” that can come with focusing exclusively on one activity.

Based on this research, Dr. DiFiori feels that parents of kids who seem talented in one sport at an early age should allow and encourage them to play other sports. They may, after all, discover another sport that they enjoy more and are even better at. And—even if they do not—they will be exposed to sports that train them in a wider variety of motor skills. “Physical activity contributes to a happy and healthy childhood,” says Dr. DiFiori, “however, parents, coaches and children should monitor and measure their involvement level in a singular sport against the overall well-being and future success of the participant.”

The Truth About the “Five-Second Rule”

August 23, 2016 oblanderchiropractic

You’ve probably heard of the “five-second rule”. That’s the tongue-in-cheek saying some kids and young adults use when they accidentally drop a piece of food on the floor but pick it up and eat it anyway. According to the “rule”, food isn’t likely to become significantly contaminated with bacteria if it remains on the floor less than five seconds. Or at least that’s what we tell ourselves when we quickly grab that fallen potato chip before the cat gets it, brush it off, and stick in in our mouths (hopefully without anyone noticing). Most of us probably suspect this isn’t a great idea while we’re doing it, but is there actually any evidence to support the five-second rule?

Well, for those who admit to having done this once or twice in their lives (you know who you are…), you can feel a little bit better about it because there is some research that suggests the five-second rule might be valid.

Science has actually been studying the five-second rule for some time. In 2003, Dr. Jillian Clarke (then an intern and now a Ph.D.) analyzed the floors of the labs, dormitories, and cafeterias of the university she was attending, and found that far fewer bacteria were found than expected, possibly because most of the surfaces were dry, and thus did not encourage bacterial growth. She also found that very few “test foods” were significantly contaminated by E. coli bacteria from brief exposure to a surface that contained it.

A more recent study conducted at Aston University in Great Britain confirms her findings. The research team, led by Professor Anthony Hilton, studied a number of different floor surfaces and locations (carpeted floors, laminated floors, and tiles) with a variety of foods (toast, pasta, cookie, and a sticky candy) to see how much E. coli and Staphylococcus bacteria they attracted when dropped on these floors.

Unsurprisingly—as the five-second rule implies—time is a factor. The longer the food stayed in contact with the floor surface, the more likely it was that contamination would occur. There were also differences found in the floor surface itself, with carpeted floors being “safer” in terms of contamination than tiles. Says Hilton, “We have found evidence that transfer from indoor flooring surfaces is incredibly poor with carpet actually posing the lowest risk of bacterial transfer onto dropped food.”

That said, the moister the food, the more likely it was to pick up bacteria. The other major factor to be considered is (as in real estate) “location, location, location”. That is, certain locations are dirtier than others, and thus more likely to result in bacterial contamination, even if you beat the five-second buzzer. Bathrooms are, not surprisingly, high risk – don’t even think of employing the five-second rule there. Your kitchen floors, especially if you cook a lot of chicken, might be more likely sources of salmonella and other bacteria than, say, your living room or dining room. And among the dirtiest surfaces they tested were the dining tables in restaurants, because they have been “wiped clean” with cloths that were rarely changed and washed themselves.

So Dr. Hilton’s recommendation is to use your own common sense when tempted to invoke the five-second rule. If you accidentally drop a piece of food, take one second of your five noticing the location you’re in, and another second to determine the nature of the surface the food fell on. Then you’ve still got three seconds left to decide whether to pick it up and eat it.

Benefits of Copper

August 6, 2016 oblanderchiropractic

Like some of the other essential dietary minerals, copper is needed only in trace amounts for your body to function properly. Nevertheless, copper is vital to many of the body’s functions, so it is important to ensure that you are not copper deficient (which is actually quite rare). Since the human body cannot synthesize copper on its own, it must be absorbed by the body from the food we eat.

Copper combines with protein to produce enzymes that spur a wide range of bodily functions. It plays a key role in energy production, supports the brain and central nervous system, and helps in the creation and metabolism of neurotransmitters. It also is important in the formation of connective tissue (including that of the heart and blood vessels) and plays a part in bone formation. It is necessary for proper iron metabolism and the healthy formation of red blood cells. It is also responsible for the production of melanin, the pigment that gives color to the skin, eyes and hair. Copper acts as an antioxidant and is important for a healthy immune system.

As mentioned earlier, copper deficiency is relatively uncommon. However, some people are more prone to a deficiency than others. This includes those who have cystic fibrosis, severely restricted diets, or problems with absorption through the gut (such as individuals with celiac disease). Infants and the elderly are also more prone to copper deficiency. Infants may be more at risk they have been fed only cow’s milk formula (cow’s milk is very low in copper).

The recommended daily intake of copper is as follows:

Infants, birth to 6 months: 200 mcg/day

Infants, 7 – 12 months: 220 mcg/day

Children, 1 – 3 years: 340 mcg/day

Children, 4 – 8 years: 440 mcg/day

Children, 9 – 13 years: 700 mcg/day

Adolescents, 14 – 18 years: 890 mcg/day

Adults, 19 years and older: 900 mcg/day

Pregnant women: 1,000 mcg/day

Breastfeeding women: 1,300 mcg/day

Being deficient in copper can contribute to anemia and osteoporosis as well as a variety of other health problems. However, having too much copper in your system can actually be toxic. Signs of copper toxicity include nausea, vomiting, diarrhea and abdominal pain that can eventually lead to kidney and liver failure, coma and death. Taking high amounts of zinc can lower copper levels that have become too high.

Children should get the copper they need from their diet rather than from supplements. Adults who are considering taking a copper supplement should consult with their doctor before doing so, since it is important not to get too much copper, and it must have a proper balance with zinc. Foods rich in copper include liver, nuts (particularly cashews, almonds and Brazil nuts), seeds, legumes, clams and oysters.

Pets, Kids and Immune System Health

July 26, 2016 oblanderchiropractic

Over the past few years, health researchers around the world have become increasingly interested in exactly how our immune system develops. In particular, they want to understand how it might be shaped by the environment we live in—and especially by our interactions with microbes. One theory, known as the “hygiene hypothesis,” posits that reduced exposure to bacteria, symbiotic microorganisms (for instance, the flora that live in our digestive tract) and parasites makes us more susceptible to allergic diseases by suppressing the natural development of our immune system.

The basic idea is that modern standards of household and personal cleanliness, smaller family units and less outdoor time have all combined to limit the number and types of microbes many of us come into contact with, and that this has resulted in more people having immune systems that are over-sensitive or calibrated incorrectly. This line of thinking leads to an interesting question: Do people who have been exposed to more or different types of microbes actually have stronger immune systems? One way researchers have approached this question is to study individuals who have spent more time with animals (pets) or in the company of lots of children.

The Pet Effect

A recent Finnish study performed by researchers at Kuopio University Hospital found that babies who grow up in a home that has a pet are less likely to get coughs and colds in their first year of life than their counterparts who live in pet-free homes. Lead author of the study, Dr. Eija Bergroth, a pediatrician at the university, said, “We think the exposure to pets somehow matures the immune system so when the child meets the microbes, he might be better prepared for them.” Researchers believe that the dander that pets shed and the microbes that they bring in from outdoors prime babies’ newly-forming immune systems, teaching them to fend off allergies, bacteria and viruses.

Previous studies had found a link between the presence of pets in a baby’s home and a lower risk of allergies. And in a study performed on mice, exposure to household dust from a home in which a dog lived prevented a common respiratory virus that has been linked to the development of childhood asthma.

Researchers from the Finnish study, published in the journal Pediatrics, followed the health of 397 Finnish children during their first year of life. Parents recorded the state of their child’s health on a weekly basis, including any runny noses, coughing and ear infections. They also noted if the child took any antibiotics. The results of the study found that children with pets in the home had a 44% lower risk of contracting an ear infection and were 29% less likely to be prescribed antibiotics, when compared with babies from pet-free homes.

The type of pet in the home did make a difference in how likely babies were to become ill during their first year. Dogs in the home were associated with a 31% lower risk of illness in the first year, whereas the presence of cats in the home was associated with only a 6% improvement in risk. The greatest benefit was from outdoor pets (those that were not restricted only to the indoors), as they brought in a wider array of microbes on their fur.

According to researchers, early exposure to pets seems to be the key in developing greater resistance to microbes, as it is the time that a child’s immune system is learning to differentiate friendly from unfriendly microbes, and by getting a wide array of these in small amounts, babies’ immune systems become well-trained early on.

The Kid Effect

Maybe it’s just wishful thinking, but many moms and dads (as well as teachers and childcare workers) believe that being around young children boosts their immune system. It’s easy to see why this idea has some popular appeal. After all, young children typically have lots of contact with other young children, often in environments where lots of germs can be spread. They then bring these same germs into contact with adults, whose immune systems need to fight them off over a sustained period of time. The thinking goes that this, in turn, helps make these adults more resistant to them.

But what does the science actually say about this? Rigorous research is hard to come by, but perhaps the best anecdotal evidence can be found in the “common wisdom” imparted to new kindergarten and elementary school teachers. When one woman started teaching in California, her school board warned her that she should probably plan her finances for the first year of teaching based on being out sick more than her allotted number of “sick days,” and thus not being paid for them. The woman, who had always been remarkably healthy, laughed at this advice, but then spent 25% of her first year at home sick, likely because of all the germs she picked up from kids in the classroom.

However, this same schoolteacher rarely ever got sick again. Her exposure to a wide variety of germs transmitted by the kids did seem to boost her immune system over time, and enhanced her ability to be exposed to them in the future without getting sick herself. We can possibly infer that the same thing happens with small children in the home—they pick up germs at school and bring them home where the parents are exposed to them. This exposure then builds immunity over time rather than diminishing it. Dr. Jordan S. Orange, chief of immunology, allergy and rheumatology at Texas Children’s Hospital explains the simple mechanics of this “early exposure” process this way: “When you get it [immunity], you have it. So, if you get it earlier, you’re going to be immune earlier.”

Insect Repellant 101

June 23, 2016 oblanderchiropractic

mosquito-bite-200-300 With warm summer weather in the forecast, many people take the opportunity to spend more time in the great outdoors. Camping, hiking and boating are all on the agenda! But beware—being outside means sharing the wilderness with all of the creatures that live there. This includes the insects!

A weekend getaway out in the woods by the lake can become a lot less relaxing if you’re spending your time constantly swatting at mosquitoes and other flying bugs. And it’s not just your weekend that’s at stake. Your health is at risk too! Many insects still spread diseases that can cause a great deal of harm. For example, mosquitoes can be carriers of encephalitis and West Nile virus and ticks can spread Lyme disease.

An ounce of prevention is worth a pound of cure (or even more) when it comes to insects. Common sense and a little advance planning can go a long way in protecting you from their bites and the serious health problems they can cause. If you’re hiking and the weather permits, consider wearing long pants and long-sleeved shirts to keep the bugs off of your exposed skin. And wear a hat to keep them out of your hair. If you’re hiking through areas with tall grass, remember to tuck your pants into your socks to keep ticks from being able to leap onto your legs. Wearing light-colored clothing can help as well, since you’ll be able to see any tagalong insects more easily and remove them when you return home or to your campsite. Some specialty outdoor clothing has been treated with permethrin, which is an insecticide that has been rated safe for humans. If possible, always take a shower after your hike and check carefully for ticks. You should also avoid hiking or being outdoors near sunset, when many types of insects (especially mosquitoes) tend to swarm the most.

When it comes to insect repellents themselves, the clear winners in terms of effectiveness are commercial preparations that contain DEET (diethyltoluamide). Although it is chemical-based, it has been in use since 1957 and studies show that in concentrations ranging from 5% to 30% it can effectively keep insects away for up to five or six hours. Both the U.S. Environmental Protection Agency and the U.S. Centers for Disease Control rate it as safe for adults and for children over the age of two months. However, it is worth mentioning that some health-conscious consumers have worries about its long-term effects since it does come in contact with the skin and may enter the bloodstream.

A more “natural” alternative to DEET that has appeared in recent years is picaridin, which is sold in strengths ranging from 7% to 20%. Some fans believe it even has a few advantages over DEET, including the fact that it doesn’t adversely affect clothing made from plastics (DEET does). Some also think that it smells better.

Oil of lemon eucalyptus is another more “natural” insect repellent that may be safer than DEET and compares favorably in head-to-head tests. It has also received very favorable consumer reviews for its effectiveness. One commercial formula called Repel Lemon Eucalyptus was recently tested by Consumer Reports and found to be effective, but its manufacturer advises against its use on children under the age of three years.

Some “completely natural” outdoorsmen even make their own insect repellents out of lavender and vodka. Seriously. However, many popular products that contain plant oils like citronella, lemongrass and rosemary don’t seem to work.

Whichever insect repellent you choose, be sure to apply it to all areas of exposed skin before you go outdoors, including your wrists and ankles if you’re wearing long pants and shirts. When using spray repellents, it’s important to avoid getting any into your eyes, nose and mouth. The best way to do this is to spray a little into your palm and use your hands to rub the repellent onto exposed areas of your face.

Remember—a bit of common sense and a little planning are all it takes to make sure your weekend in the woods is relatively insect free! Get out there and enjoy!

Summer Water Safety for Kids

May 26, 2016 oblanderchiropractic

For lots of kids, there aren’t many activities in the summer that are more fun than swimming, whether it’s in a pool, lake, or ocean. And while it’s great exercise for your children to be spending a lot of time in and around the water, there are (of course) dangers that they should be aware of. As a parent, you undoubtedly want to keep your child safe in the water this summer, so here are a handful of simple precautions to take and instructions to give your children before they put a toe in the water.

Explain to your children the importance of water safety. Make sure they know and understand the following:

That they must always stay in the line of vision of a supervisor, be it you, a caretaker, or a lifeguard.
That they must obey all rules of the place they are swimming—for example, if a public pool says “No Diving,” then your kids should absolutely not dive. Remind them to respect the regulations laid down by lifeguards or other authority figures.
That they should never, ever swim unattended until they have proven they thoroughly understand the rules and dangers of the water. This rule applies only to older children, and swimming in the ocean alone is not acceptable, no matter how careful your child is—there are too many variables and dangers that even the most cautious swimmer cannot avoid, such as riptides and undertows.

It’s a good idea for your child to take a water safety course with a certified water safety instructor. Check your local YMCA if you don’t know where to start.

If you have a residential pool, there are some essential safety precautions that you and your children must take.

When the pool is not in active use and there are no adults present to supervise, it is important that you set up a barrier so that young children do not fall in or use the pool without permission. A gate with a lock around the entirety of the pool is one way to accomplish this. The Red Cross recommends that you “Ensure that pool barriers enclose the entire pool area, are at least 4-feet high with gates that are self-closing, self-latching and open outward, and away from the pool. The latch should be high enough to be out of a small child’s reach.”
You should teach your child to always, always ask permission to use the pool. This can cut way down on unauthorized use of the pool, and thus cut way down on the risks involved with having a pool with children in the house.
For younger children who don’t quite have the hang of swimming on their own, water wings or a life jacket are a must, even if an adult is supervising.
When you are supervising, pay close attention. org advises: “Put the cell phone away, forget about all the other things you have to do and give young children 100% of your attention when they are near or around water.”
Learn CPR. This is something every parent should do regardless of whether their kids swim or not; it’s simply a responsible thing to learn, and it could save your child or someone else’s life—and that makes learning it worth more than gold.

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