Tag Archive for: summer

Hydration Tips From Our Nutrition Experts

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There are many ways to maintain a healthy lifestyle, and that includes staying hydrated. Our experts share why hydration is so important to healthy living, how much water should be consumed daily, and the many ways to hydrate your body.

Why is water important?

  • Keeps body temperatures normal.
  • Improve brain function and mood.
  • Prevents constipation.
  • Gets rid of waste from the body in urine, sweat, and the digestive track.
  • Lubricates joints and protects your spinal cord and other tissues.

How much should you drink?

That’s not as simple of a question as it sounds. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is 3.7 liters (125 oz.) for adult men and 2.7 liters (93 oz.) for adult women. All beverages (even coffee and tea) count as fluids, and plenty of foods are good sources of fluids, like fruits, vegetables, and soups. The common wisdom of 8 cups of water a day (64 oz.) is a great place to start!

When do you need more water?

In general, you need more water when you lose more water by sweating or by your digestive track.

  • During hotter months
  • More physically active
  • Running a fever
  • Having diarrhea or vomiting

How can you tell if you’re not drinking enough?

You may have one or more of the signs below if you need more water:

  • Thirst
  • Darker than light-yellow urine
  • Dizziness or headaches
  • Muscle cramps or fatigue

Tips for getting enough water?

  • Carry a water bottle. Try freezing one overnight for ice-cold water all day.
  • For a little extra flavor, add something! Lemon, lime, mango, mint, cucumber, strawberry, melon, jalapeno or a low/no calorie flavoring can enhance the taste of water.
  • Have a glass of water with meals before, after, and during exercise.
  • Still having trouble remembering? Try an app! There are free phone apps that will help you set goals and send you reminders to keep you on track.
  • Snack on watermelon, cucumbers, other water-rich fruits and vegetables or reduced-fat yogurt. You’ll benefit from the extra fluid and healthy nutrients.
  • Use a large water container such as 1 gallon (128 oz.) and mark off times to indicate how low the water level should be at different points in the day such as 12 p.m., 4 p.m., and 8 p.m.
  • Place water bottles or cups in different areas of the home or office where you spend a lot of time, such as the chair you usually read in. These can serve as a physical reminder to drink more.

Looking to increase your water intake? Book an appointment with our nutrition experts to get the assistance you need.

Seasonal Affective Disorder in the Sunshine? You Bet!

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By Katelyn Millinor, LPC | Behavioral Health Quality Manager

Seasonal Affective Disorder (SAD) is a type of depression that happens or changes with the season, with symptoms lasting 4 to 5 months every year. And while many people associate SAD with dark, cold, winter months, people living in sunny Central Arizona can and do suffer from SAD just like everyone else, but ours usually happens when temperatures heat up.

Get ready! Things are about to heat up—but probably not your mood. 

Desert dwellers, like residents in the Valley of the Sun, tend to thrive in the winter months engaging in time outdoors. However, when summer months come, the extreme heat and sun can take a toll on our bodies and our mood. Millions of Americans suffer from SAD but may not recognize the have the condition.

Seasonal Affective Disorder Symptoms

Symptoms may differ based on season and for summer Seasonal Affective Disorder, symptoms may include:

  • trouble sleeping
  • poor appetite
  • restlessness
  • irritability
  • anxiety

To read more about symptoms, visit the National Institutes of Mental Health on Seasonal Affective Disorder. Additionally, if you already have depression or anxiety, this seasonal change could worsen your symptoms.  

Since the timing of SAD is predictable with the seasons, you may be able to get ahead of by doing preventative care to help with symptoms. Ways to reduce or help symptoms can include talking with your primary care provider, a counselor, a nutritionist, or a psychiatric provider. One of the best things you and your counselor or other provider can help you with is developing coping skills and understanding the signs and symptoms that may be helpful to jump start your seasonal self-care routine.

For most people, staying cool, regular physical activity, adequate sleep, and socialization can reduce symptoms.

Talk to your NOAH healthcare provider if you begin to experience SAD or have questions about this or other health, wellness, or mental health issues you may be facing.

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.

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.