Filed under: Children
Running provides an inexpensive and effective way to get your child or adolescent excited about physical fitness for a lifetime. Beyond the physical health benefits, running can also lead to improvements in classroom behavior, self-control, self-esteem, alertness, enthusiasm, creativity, and maturity.
For children of all ages, running is one of the most versatile and natural physical activities. In younger children, running should be encouraged through fun activities such as tag, capture the flag, the fox and the hound, and red light green light. By keeping running fun, your child may learn to enjoy exercise at an early age, helping him or her maintain those habits as he/she gets older.
For older children interested in the sport of running, there are some additional ways to help your child become a strong, healthy runner. Learn more about proper running form, training, hydration, diet, shoes, and safety, which may help your child’s performance and may also decrease his or her risk of injury.
Did you know that the nature of your family relationships can impact your children’s sleep? Children in home environments with verbal and/or physical conflict do not sleep as well as children in more nurturing home environments. Children exposed to negative family interactions are likely to wake up more, stay awake longer in the middle of the night, and/or sleep less overall.
The conflict can be between parents and children as well as children observing the interactions between their parents. The kinds of behavior include yelling, name-calling, making threats, and physical assault such as slapping or hitting with a closed fist. Behavior like this is often triggered by anger and/or stress, but you can learn to control your anger and reduce family stress, which will help your child’s sleep and a whole lot more. Thus, growing up around nurturing relationships can have multiple benefits.
Iodine is an essential nutrient. It plays a key role in how well your thyroid functions and is particularly important during pregnancy and breastfeeding for the development of your baby’s brain. The Recommended Dietary Allowance for iodine for most adults is 150 micrograms (mcg). But women who are pregnant or breastfeeding need slightly more: 220 mcg and 290 mcg daily, respectively.
Iodine is present in some foods such as fish, dairy products, fruits, vegetables, and grains. Iodine is also added to table salt—referred to as “iodized salt.” Although most Americans eat too much salt, much of it comes from processed foods and typically isn’t iodized. Consequently, many women who are pregnant are iodine-deficient. If you’re pregnant or breastfeeding, the American College of Obstetrics and Gynecology and the American Academy of Pediatrics recommend taking a prenatal vitamin to ensure you’re getting enough of all your vitamins and minerals, including iodine. In addition, if you’re vegan or you don’t eat dairy products or fish, talk to your doctor about your iodine status.
Read all prenatal dietary supplement labels carefully—whether they’re prescription or over-the-counter—so you can be certain your prenatal vitamin contains sufficient iodine to meet your needs during pregnancy and breastfeeding. Also, be sure to look for one that is third-party certified. For more information about iodine, read this fact sheet from the National Institutes of Health’s Office of Dietary Supplements.
Reconnecting with your family when you return from deployment presents unique challenges, especially with young children. Depending on how long you were deployed—a few months to a year or more—a lot could have happened in your child’s life while you were away. If you’re finding it hard to reconnect with your child, you’re not alone. Military Parenting’s website has tip sheets that describe typical behaviors for different stages: infant, toddler, preschooler, school-aged, and teen. Just knowing what’s typical for you child’s age can help you reestablish your relationship.
Reconnection can occur in small, everyday moments when you respond to your children’s needs and provide them with support and nurturing, such as holding them when they cry, playing games or sports together, being silly and laughing, taking a walk together, or eating dinner together and talking about your day.
For more tips on reconnecting, check out “Reestablishing Your Parental Role,” also from Military Parenting, a website devoted to parenting resources for Warfighters. For more tips on returning home, check out “Building Family Resilience...During and Following Deployment.”
The American Psychological Association (APA) wants to know how stressed out Americans are. Every year since 2007, they’ve conducted a yearly “Stress in America” survey in which they analyze trends about stress and its associated symptoms and behaviors across a range of people living in the U.S. In August 2013, they focused on 1,018 teens (ages 13-17).
A recent report of this information about teens and stress showed that the stats are staggering. Teens from the general population (civilian and military) exceed healthy levels of stress, mirroring the trends in the U.S. among adults. Stress affects sleep, exercise, and eating. Teens tend to get 7.4 hours of sleep on school nights, while the recommended amount is around nine or more hours according to the National Sleep Foundation, and between nine and 10 hours according to the National Institutes of Health. One in five teens exercises less than once a week or not at all. And 23% of teens report that they’ve skipped at least one meal in the past month due to stress.
Parents’ deployments are extremely challenging for children and teens, so military teens often have to deal with additional stressors. Consider this:
- When a parent deploys for 19 months or more, kids’ achievement scores are lower than peers’ scores.
- Teachers and counselors say that parental deployment can cause stress at home, often leading to more problems at school (such as incomplete homework, skipping school, or a less-engaged parent).
- Kids’ resiliency can be impacted when a parent is away, and parents/teachers/counselors sometimes feel that helpful resources can be hard to navigate.
What can you and your teens do to combat their stress?
- Watch for signs of stress, and actively use stress-management techniques. You can also find children-centered techniques in these HPRC resources. Recognize that stress-management skills are important to develop whether you are a Warfighter, family member, or civilian.
- Military parents can alert teachers and counselors when a parent is deployed and enlist whatever support is available.
- Parents’ well-being impacts their teens’ well-being. Be sure to take care of yourself by eating right (individually or with your family), exercising, and managing your own stress.
- Bolster resiliency skills, both in times of stress and in times of calm. You can learn how with practical tips in "Building Family Resilience."
HPRC wishes you a very Happy Halloween! Halloween can be a fun family holiday, with costumes, trick-or-treating, parties, and food. But before you jump all in, review some safety tips to keep this holiday fun and safe! The Centers for Disease Control and Prevention highlights some tips: Don’t trick or treat alone or stop at dark houses and do wear reflective tape, examine all candy for evidence of tampering, avoid homemade treats, and use a flashlight. Visit the CDC website to read the full article.
We all know the importance of communicating with our kids, but sometimes it’s hard to know what to say—particularly around issues such as sex, tobacco, alcohol, and drugs. Healthfinder.gov (from the U.S. Department of Health and Human Services) has tips for how parents can talk to their kids about:
- Healthy relationships
- Tobacco, alcohol, and drugs
Having open communication lines with kids and teens is important for healthy development. For more information on maintaining or strengthening your family check out HPRC’s Family & Relationships domain.
Ever wonder how many military families live on installations, how many have children, what schools they attend, and the children of fallen service members? Military OneSource has created an "infographic" to give context on the demographics for military families. Check it out.
For information and resources geared specifically for military families, check out HPRC’s Family & Relationships domain.
The trend of adding caffeine to new food products has led the FDA to take another look at caffeine regulations. In particular, they have decided to look into caffeine being added to foods, as reported in this Consumer Update. The FDA approved the addition of caffeine to colas (specifically) in the 1950s, but the addition of caffeine to foods and beverages popular with children and adolescents, such as waffles, chewing gum, and energy drinks, has prompted them to take a fresh look at the possible impact of caffeine on children and adolescents’ health.
Currently, the FDA has not set a safe amount of daily caffeine consumption for children. Medical professionals discourage any caffeine consumption and state that children and teens should take in no more than 100 mg of caffeine per day. To put that in perspective, an eight-ounce cup of coffee typically contains about 100 mg (or more), and the most popular caffeine-containing sodas contain around 30 to 55 mg in a 12-ounce can (a 12-ounce soda cannot contain more than 68 mg of caffeine). Not knowing how much caffeine and other stimulants are contained in the drinks and foods children eat is a concern. In the meantime, for a better understanding of the effects of caffeine, read this article from the American Academy of Pediatrics.
Everyone has feelings—and by the time people become adults, most have a vocabulary for talking about them. Children, however, often don’t yet have this skill and are more likely to act out how they feel. A great way to strengthen your family is to help your child(ren) learn how to talk about feelings in an age-appropriate way. The Families Overcoming Under Stress (FOCUS) program for enhancing family resilience has created a “Feeling Thermometer” that you can use with your child so he or she can show you where his/her feelings fall. This is a great way to understand what your child is feeling and to start talking about emotions such as anger when a child gets too “hot,” so he or she can learn how to control such feelings and make that anger temperature go down.
For more ideas to strengthen your family, check out HPRC’s Family & Relationships domain.