Tips for Kids During The Summer Months by Katelyn Millinor, LPC

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“With summer temperatures usually exceeding 100 degrees, it’s safer to turn to indoor activities and keep kids out of the sun.”

Most families around the country are enjoying time outside engaging in fun summer activities. In the Arizona valley that seems almost impossible. Keeping our kids busy during the summer months can be challenging. Here are some low or no cost options for summer fun.

Indoor activities

  • DIY arts and crafts.
  • Board games/ card games.
  • Reading (consider audiobooks).
  • Puzzles.
  • Scavenger hunts.
  • YouTube videos to learn a new skill (consider cooking, yoga, painting).
  • Apps (find an age-appropriate app that encourages learning).
  • Remember, it only takes about 10 minutes of play to connect with your child. Consider making time to play with your child daily. Try to choose activities that match your child’s development and age.
  • Around the community.
  • Children’s Museum of Phoenix.
  • Local Public Libraries (most offer story time for younger kids as well as some classes/events for older children such as computer coding and college prep).
  • Arizona Science Center.
  • Local parks or pools.
  • Local sports (Minor League Baseball plays at 7:00PM throughout the valley from mid-June until early-September and it’s free to attend).
  • McCormick-Stillman Railroad Park.
  • Adobe Mountain Desert Railroad Park.
  • Local art/craft classes (City of Tempe hosts Free Art Friday for preschoolers and their parents).
  • Karate, gymnastics, or other types of classes available in the community.

Arizona has extreme temperatures during the summer. Here are some tips protect your child and family.

Sun and heat tips

  • Plan errands and recreational activities for the early morning and evening. Avoid being outside from 10 AM to 4 PM when the sun is the hottest. Consider starting each day with a morning walk or taking an evening bike ride.
  • Teach your children to wear shoes outside. The concrete or pavement can be hot enough to cause second-degree burns.
  • Check the temperature of buckles and car seats as they can reach the temperature of a hot skillet. Park in covered parking or under shade whenever possible or use a wind shield sunshade.
  • Keep water with you. Pack extra bottles in the car in case of an emergency.
  • Wear sunscreen. Make sunscreen part of your morning routine. Lather up your kids before dressing them to ensure they’re protected, even if you’re not around water.

Summer doesn’t have to be boring. Feel free to ask any of our NOAH providers for suggestions on summer activities in your community and how to stay safe in the heat.

Summer Fun – Pool Safety Tips

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By Amit Jain, MD FAAP MBA | Pediatrician

Swimming is a great way to beat the summer heat here in Arizona and is a fun activity for children to pass the summer by. Drowning is the third most common cause of unintentional – injury related deaths. Among children aged 1-4, drowning stands as the leading cause of unintentional deaths, placing them at the greatest risk. As such, we here at NOAH wanted to share some important water safety tips!

  • Never leave children alone, even for a moment, in or near pool areas or other bodies of water (lakes, beaches, and even bathtubs or buckets of water)!
  • Install a fence at least 4 feet tall around the pool, which should ideally surround the pool on all 4 sides and completely separated the pool from your home and yard. It should not have any gaps that a small child could slip over, under, or through. The gate should be a self-closing and self-latching gate that cannot be opened / reached by a small child.
  • Newer technology offers alarms, both for the gate and within the pool, that can alert you to anyone around the pool.
  • When any inexperienced swimmer is around the pool area, make sure there is a designated adult for supervision. This adult should not be under the influence, should not have any distractions (cell phone turned off or handed off to another adult), and preferably knows how to swim and perform CPR.
  • Keep rescue equipment such as a shepherd’s hook and a life preserver to reach / throw for rescues.
  • Avoid inflatable swim aids such as floaties, as they are not a substitution for proper life-preserving equipment such as life jackets.
  • Consider swim lessons for your child if over the age of 1, as it may reduce the risk of drowning. Talk to your NOAH Pediatrician about your child’s developmental readiness to take swim lessons.
  • Talk to your pool operator to make sure your pool / spa and its drains are compliant with the pool and spa safety act.

At NOAH, we want to make sure that you have the proper tools, education and resources to protect you and your family while swimming. Most importantly, we hope you have a safe and fun-filled summer!

Summer Fun – Sun Safety Tips

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By Amit Jain, MD FAAP MBA | Pediatrician

There’s nothing better than having fun outdoors during school vacations. However, especially during summer here in Arizona, we here at NOAH want to remind everyone of some sun safety tips to keep protected while having some outdoor fun.

Dr. Amit Jain, Pediatrician

Protecting yourself and your children from harmful ultraviolet light exposure is important to prevent melanoma, a deadly form of skin cancer, which often strikes those who have been severely sunburned, especially during infancy and childhood.

The first line of defense against the scorching summer sun is proper clothing and keeping in the shade.

  • Try to limit sun exposure during the peak intensity hours between 10am and 4pm.
  • Take frequent shade breaks if staying out in the sun for long periods of time.
  • Cotton clothing is protective and can also help whisk away moisture to keep you cool while playing outside. Pick tightly woven fabrics for best protection.
  • Wear a hat: wide brimmed for best protection of your child’s entire face, including the nose, cheeks, chin, ears, and back of the neck.
  • Get your children sunglasses with UV protection. Those from the dollar store, Walmart, Walgreen’s, or similar stores are nice, economical options that can be easily replaced if they break or get lost, as long as they’re labeled as having UV protection.

Sunscreen is another great option to help protect from the sun’s rays.

  • Protect your children with a sunscreen that has an SPF (Sun Protection Factor) of 15 or greater. SPF 15 or 30 should be sufficient for most common uses. Apply this to all areas not covered by clothing. Don’t forget the ears, back of the neck, arms, and legs. Carefully apply around the eyes, avoiding eyelids.
  • Choose a sunscreen that has the words “Broad Spectrum” on it – that will cover both UVA and UVB rays. Try to avoid sunscreens that contain oxybenzone that may have hormonal properties.
  • Before applying sunscreen for the first time, test a small amount on your child’s back for an allergic reaction.
  • Apply sunscreen at least 30 minutes before sun exposure, as it can take this long to become active.
  • Reapply sunscreen at least every 1 hour.
  • If playing in the water, reapply sunscreen every half an hour, and use a waterproof sunscreen.
  • For infants less than 6 months old, avoid direct sun exposure – keep them under shade with a canopy or under a tree. Use wide brimmed hats to help cover their face, ears, and neck. Dress babies in lightweight clothing that covers their arms and legs as well. If this is not available, apply small amounts of sunscreen with a minimum SPF of 15 to your baby’s face, hands, and legs.
  • Don’t forget to use sun protection even on cloudy days, as the harmful ultraviolet rays from the sun can even come through clouds.

Contact your NOAH pediatrician if your child experiences sunburn, rash, or blistering.

Family Summer Screen Time Plan by Dr. Patty Avila, Pediatrician

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It is officially summer, and the kids are out of school. Yay! During this time, it is especially important to find healthy ways to keep them happy and active. Putting together a routine will help make it easier for your child to avoid spending too much time being sedentary on their phones or watching television.

During the summer try to minimize screen time on the following devices:
– Television
– Computers
– Smartphones
– Video gaming systems
– Tablets

Not using screen time wisely can influence how children feel, learn, think and behave in unhealthy ways.
Having a “Screen Time Plan” can help your child learn how to use electronics wisely. Try setting up a routine that is easy to follow.

For example:
• Have you made your bed, cleaned your room, finished your chores?
• Are you ready for the day – eaten breakfast, brushed your teeth, combed your hair, and gotten dressed?
• Have you read for 20 minutes?
• Have you done some type of physical activity for at least 30 minutes -1 hour? (examples: playing outside, riding bike, jumping on the trampoline, playing a sport, dancing, tumbling).
• Have you done something creative today? (examples: draw, color, cook or bake).

If your child completes one or more of these activities, then YES, they can have some screen time. Place limits on the amount of time spent on electronics as well. Maybe for each activity completed, they earn 30 minutes of screen time. If you are struggling to find activities for your child to do or they are just unwilling to participate in their new summer routine, schedule an appointment with your NOAH provider. We would be more than happy to help you and your child develop healthy habits. To schedule an appointment, call 480-882-4545.

For more information about creating a family media plan, visit https://www.healthychildren.org/English/fmp/Pages/MediaPlan.aspx.

Summertime Family Fun by Dr. Patty Avila, Pediatrician

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“There are lots of ways to keep your children busy during the summertime that do not involve use of media and many of these do not require you to go anywhere or spend a lot of money.”

Dr. Patty Avila, Pediatrician

Creativity

  • String beads together to make jewelry.
  • Create leis with wildflowers.
  • Collect rocks and paint them to use as paperweights or pet rocks or leave on a hiking trial for people to find.
  • Use recyclable items to make crafts.
  • Paint canvas sneakers with fabric paint pens or acrylic paint.
  • Decorate a wall or walkway with chalk.
  • Play with playdough or clay.
  • Make your own instruments and record music.
  • Put on a play.

Keep your children physically active

  • Plan a dance party.
  • Build an obstacle course in your backyard and have a competition to see who gets through it the fastest.
  • Take a family bike ride together.
  • Play a sport together.

Make memories together

  • Create a scrapbook or Time Capsule.
  • Create a summer mural by using a long piece of craft paper that can include drawings/paintings/pictures of your summer activities.
  • Have a night where the kids get to plan and cook a meal for the family.
  • Plan family game nights.

Explore Nature

  • Go bird watching and take pictures. There are websites and free apps that help you identify birds in your area like https://merlin.allaboutbirds.org/.
  • Go on a nature walk/hike and take a bag to find “nature” and bring it home.
  • Hunt for bugs.
  • Plant an herb garden/butterfly garden.
  • Find a local farm that allows for you to pick your own berries, veggies, or flowers.

Asthma Awareness in Children by Dr. Patricia Avila, Pediatrician

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“Asthma in children is one of the most common long term (chronic) diseases. It is estimated to affect 1 in every 10 children in the US. If your child has Asthma one of the most important things you must do is to learn as much as you can about Asthma. Being educated about your child’s Asthma will help you work together with your child’s doctor to control their Asthma and have the absolute best outcome.”

Dr. Patty Avila, Pediatrician

What is Asthma?

  1. It is a disease of the lungs that causes the airways or tubes that bring air into the lungs to become swollen and inflamed. The muscles around the airways become tight and it makes it hard to breathe. This leads to episodes of coughing, wheezing, feeling breathless, chest pain/chest tightness, and feeling more tired than usual.
  2. It is more common in children with a parent or sibling or close relative with Asthma, Allergies, and/or Eczema. Children with Asthma often develop Allergies or Eczema as well. These are sometimes present before they develop Asthma.
  3. There is no cure for Asthma. There are medications and things you as a parent/caregiver can do to help control it. Know what the signs/symptoms of Asthma are, how to avoid triggers, and follow your doctor’s treatment plan. This is especially important to prevent and decrease the damage to your child’s lungs. It will also help avoid your child needing emergency medical treatment.

What causes an Asthma Attack?

  • An Asthma attack happens when your child is exposed to “triggers” things that cause your child’s Asthma to get worse.
  • An Asthma attack also happens when a child does not take their medications as prescribed.

Common triggers include:

  • Allergens – including outdoor allergens like pollen, animal dander, dust mites, mold, and cockroaches.
  • Infections – including the common cold, the flu, sinus infections, and cases of pneumonia.
  • Irritants – including cigarette smoke or other smoke, pollution, strong odors like perfumes or scented candles, and cleaning products.
  • Changes in weather – cold and dry, very humid, or extremely hot weather.
  • Exercise.
  • Stress and strong emotions.

How can you help control your child’s Asthma and how is it treated? Avoid triggers. It may not be possible to completely avoid all possible triggers, but there are some changes you can make that will help.

  • Allergens. Have your child take their allergy medications during allergy season. Keep windows and doors shut during allergy season. Avoid outdoor activities when pollen counts are high.
  • Dust mites. Use mattresses and pillow covers. Vacuum and dust regularly. Wash bedding once a week. Limit and wash stuffed animals.
  • Furry pets. Keep pets out of your child’s bedroom. Wash pets more often.
  • Use HEPA filters.
  • Fix any water leaks that could lead to mold.
  • Infections. Make sure your child and family receive their yearly Flu vaccine. Having Asthma increases your child’s risk for severe Flu illness that can trigger an Asthma attack.
  • Use good hand hygiene.
  • Irritants. Do NOT allow anyone to smoke in your home or car. Avoid public places where smoking is allowed. Avoid the use of perfumes, scented candles, incense, paints, and cleaning supplies that can irritate your child’s lungs. Check your local forecast for air quality and keep your child indoors when the pollution is bad.
  • Weather. Avoid outdoor activities in extreme weather conditions.
  • Exercise. If your child’s Asthma is triggered by exercise have your child take his/her Albuterol 15-30 minutes prior to activity to prevent these symptoms. Encourage your child to exercise and participate in sports. Know what medications help control his/her Asthma so that they can continue to be active.
  • Medications. Includes inhaled medications in the form of MDIs also known as inhalers or “pumps” and nebulizers that are given by a machine. Rescue or quick relief medications like Albuterol help during an Asthma attack. They help open the airways or tubes that bring air to the lungs. Long-term controller medications like inhaled corticosteroids help improve the inflammation of the lungs. When these medications are used daily your child is less likely to have an Asthma attack.

Develop an Asthma Action Plan.

This plan is made with the help of your child’s doctor. It will help you and your child know what medications to use and when. It will also help you and your child know what to do in the case of an emergency. Share this plan with the school as well. It is important because your child spends a good amount of time there and the school will know exactly how to help your child.

By becoming knowledgeable about your child’s Asthma, avoiding triggers, and following a good Asthma Action Plan you are taking important steps in keeping your child healthy. Have your child see his/her doctor at least 2 times per year to ensure their Asthma is under control. Do not forget to make sure your child and family receive a yearly Flu vaccine. Your child should be able to enjoy everyday activities and participate in sports without any problems breathing if their Asthma is under control.

Improving Self-Esteem

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Let’s face it, we are often our own harshest critics. Almost everyone has areas in their life where they experience self-doubt. However, many of us also possess a sense of self-worth. Self-affirmations can help your brain recognize the unique qualities that make you special.

Positive self-affirmations are powerful tools to counteract the negative beliefs that have been ingrained in our minds, often since childhood. These short, positive messages can challenge and replace long-held negative thoughts, allowing you to rewrite your life story with a more positive narrative.

Here are a few simple positive self-affirmation techniques you can try at home:

  • Write affirmations on index cards or Post-it notes and place them in frequently viewed areas like a mirror, refrigerator, or car dashboard.
  • Keep a daily journal to become more aware of positive aspects and personality traits, which can boost your self-esteem.
  • For a poetic approach, fill in the blanks on a printable “I Am” poem, or find inspiration online to create your own template.
  • Sing these self-affirming messages to one of your favorite songs. Feel free to come up with your own self-affirming messages if none of these resonate with you.
  • Say these positive messages out loud, silently in your head, or record them on your phone to play back later.
  • Identify common personality traits that many people aspire to achieve.

These short, positive statements benefit:

  • Physical health.
  • Challenge self-defeating behaviors.
  • Aid and heal emotional pain.

Try them! What do you have to lose?

Phone Apps to Use for Mental Health

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In today’s fast-paced world, mental health has become an increasingly important topic of discussion. As more people seek ways to manage stress, anxiety, and other mental health issues, technology has stepped up to offer innovative solutions. Phone apps designed for mental health can provide accessible, affordable, and effective support right at your fingertips. Whether you’re looking for tools to help with meditation, mood tracking, or therapy, there’s an app to meet your needs. Take a look at some of the apps we recommend:

Anxiety/Depression

  • Happify – help reduce stress, overcome negative thoughts.
  • What’s Up – utilizes cognitive behavioral therapy and acceptance commitment therapy to cope with anxiety, stress, and depression.
  • Sanvello – teaches cognitive behavioral therapy through journeys that combine videos, audio exercises, mood and health tracking.
  • Mood Kit – utilizes cognitive behavioral therapy for mood improving activities.
  • Worry Kit – short (under 2 minute) activities designed for those in between moments in life where you need to reset your brain.
  • MoodFit – create/track daily goals, understand relationship between mood and lifestyle factors, gratitude journal, mindfulness.
  • Mind Shift – designed for teens and young adults with anxiety that focuses on riding out intense emotions and facing challenging situations.
  • IMoodJournal – record everything from mood symptoms, sleep, medications, and energy.
  • Panic Relief – better manage and move through panic attacks.
  • Breathe2Relax – teaches breathing techniques to manage stress.

Meditation

  • Calm – guided meditations, sleep stories, breathing programs, and relaxing music.
  • Headspace – meditation and mindfulness.

Other

  • Quit That! – help users beat habits or addictions (drinking, smoking, substance abuse).
  • eMoods – designed for people with bipolar disorder to track symptoms.
  • notOK – suicide prevention app that users can add trusted contacts and let them know they are not okay.
  • PTSD Coach – education, assessing, and offering easy to understand tips to manage common symptoms.

10 Essential Rules for Emotional Health

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Maintaining emotional wellness is crucial year-round. Here are some key principles to help you create and sustain emotional health:

  1. Take Care of Yourself: Prioritize relaxation, exercise, a balanced diet, and spend time with people and activities you enjoy.
  2. Focus on Positives: Choose to see the positives in life experiences rather than the negatives. Most challenges offer opportunities for personal growth and understanding. Accept difficulties and take necessary actions to overcome them.
  3. Let Go of the Past: If you can’t change or control it, let it go. Don’t waste energy on things that don’t benefit you. Forgive yourself and others.
  4. Be Respectful and Responsible: Show respect and take responsibility for your actions.
  5. Acknowledge Success: Take credit for your achievements and accomplishments.
  6. Build Close Relationships: Develop one or two close relationships where you can be honest about your feelings.
  7. Speak Positively: Talk positively about yourself and others.
  8. Remove Yourself from Harmful Situations: Step away temporarily from situations that are out of control or harmful.
  9. Accept Change: Understand that life involves choices and constant change. Embrace change and make necessary personal adjustments.
  10. Plan for the Future: Develop long-term goals and work on them step by step, whether day by day or minute by minute.

We know these principles aren’t always easy to follow, but they can significantly enhance your emotional well-being and overall quality of life.

Bouncing Back to a Better You by Dr. Alethea Turner, Associate Director – HonorHealth Family Medicine Residency Program

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Many of us deal with stress on a daily basis. Some causes may include pressures at work, unhealthy relationships, medical issues, and financial problems. All of it can lead to bad habits, poor health and a general sense of unhappiness.

Resilience is our ability to bounce back and regain control. We might not always be able to change our circumstances, but we can change how we handle stress.

6 Tips for Coping with Stress

  • Relationships – Think about the relationships in your life. Which ones bring you joy? Take time to connect with those who add positivity to your life. Schedule a weekly date night, monthly dinner with your friends, or even call a relative you love.
  • Nutrition – Emotional eating is real! We often use food to celebrate our wins and to drown our sorrows. Yet, unhealthy eating can make us feel tired and bad about ourselves. Try to cut out sugary drinks, pack only healthy snacks, or cut down on portion sizes. If you are eating out choose items that are healthiest on the menu rather than those packed with calories.
  • Mental Health – Stress can lead to feelings of anxiety and depression, like worrying all of the time or feeling hopeless. Talk to your doctor and consider meeting with a counselor. It might change your life.
  • Exercise – We all know that exercise is good for our health, but did you know that it is also a powerful tool for managing anxiety and depression? Turn on some music and dance in your room, or go for a walk over your lunch break. Getting your body moving can help you in more ways than one.
  • Sleep – Good sleep habits are essential for recovering from a stressful day and for keeping your mind and body healthy. Create a bedtime routine that includes sleeping in a cool, dark and quite room. Try to sleep around the same time every night and avoid looking at a screens (TV, cell phone, tablets…) at least 30-60 min before bed. Aim for at least 7 hours of quality sleep each night.
  • Mindfulness – Mindfulness is another way you can achieve calmness and control over your feelings. It is about being completely aware of your thoughts and emotions, being focused on a single moment or action, and accepting yourself. You can practice mindfulness in many ways including writing in a journal, taking a minute to focus on deep breathing, meditating (there are apps for that), or even listening carefully to someone you are talking to.

Tip the scales in your favor! Introducing even ONE of these practices into your daily life will help balance out stress and negativity, and can help you build resilience and a greater sense of well-being.