Tag: exercise

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High temperature,infections widespread at this time of year @ClevelandClinic #childtherapy

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

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You might not be worried about the flu, but it’s a serious illness that merits proactive measures. Here’s why you should get the flu vaccine and when to get it @ClevelandClinic #kidshealth

Healthcare providers across the country are bracing for another season of treating respiratory viruses like the flu, respiratory syncytial virus (RSV) and COVID-19.

And while the flu might not seem like something to worry about, it’s a virus we should all be prepared for. So, you may be wondering, Should I get a flu shot?

“Influenza is a very serious disease, and during a normal flu season, around 40,000 or more people die from it,” says infectious disease specialist Kristin Englund, MD. “So, with any preventable disease, we should do everything we can to protect ourselves.”

Getting your flu vaccine is vital to not just keeping you and your family healthy, but also relieving our over-burdened healthcare system.

To learn more about the importance of getting the flu vaccine, we talked to Dr. Englund, along with infectious disease clinical pharmacist Kaitlyn Rivard, PharmD.

Why the vaccine matters

First of all, Dr. Englund notes that it’s just good practice to get a flu shot every year. She adds that the vaccine’s prevention-geared properties are key.

“When people get influenza or get the flu, it’s not only just the symptoms that they have, like a cough, fever and an infection in the lungs,” she says. “It taxes the body and really puts a lot of stress on all of the other systems.”

That can cause some serious complications, she continues. “You can have a heart attack or even a stroke as a side effect from having influenza. So, we want to make sure that we’re keeping everybody healthy from all of these complications.”

Dr. Englund says that a flu shot is especially important this year because other respiratory viruses like COVID-19 and RSV will be circulating.

“We’re going to have influenza, RSV and COVID-19 coexisting and there’s a lot of overlap between the symptoms,” she states. “We also anticipate that there will be some people who have co-infections, which could be difficult.”

When to get the flu vaccine

We bet you’re now wondering: So, when should I get a flu shot?

Dr. Englund and Dr. Rivard advise getting a flu vaccine as soon as it becomes available. Many healthcare providers, including the Cleveland Clinic, begin offering the flu vaccine at the beginning of September.

And in case you were wondering, the flu vaccine doesn’t interfere with the COVID-19 vaccine or the RSV vaccine.

“All available COVID-19 and RSV vaccines can be given at the same time as the flu vaccine,” clarifies Dr. Rivard. “If someone is coming in for their flu shot and they’re eligible for a COVID-19 vaccine or RSV vaccine but haven’t received it yet, we can offer that. In fact, both the CDC [U.S. Centers for Disease Control and Prevention] and the Advisory Committee on Immunization Practices recommend co-administering almost any two vaccines together.”

She adds that there are very few instances in which certain vaccines can’t be administered at the same time, noting that children often receive multiple vaccines during one visit to their pediatrician.

And there’s no concern about overloading our immune systems with multiple vaccines.

“We’re exposed to things that stimulate our immune system all the time,” Dr. Englund says. “Our immune system is constantly responding to various exposures even if you don’t realize it.”

Why it’s important to get a flu shot every year

One reason it’s so important to get your annual flu shot is this: Protecting yourself is a lot easier than treating the flu.

“There are some treatments available for the flu that are evolving,” Dr. Englund says. “But to avoid the disease altogether or to only have a mild case because you’ve been vaccinated is much better than trying to treat it. Prevention is best.”

And that goes equally for kids — it’s also crucial to get them vaccinated for the flu.

“It’s important for children to get the flu vaccine, too, because the circulation of flu in children, if nothing else, puts adults at risk, too,” emphasizes Dr. Englund.

“Influenza is a serious disease and it’s unpredictable, and otherwise healthy children are unfortunately hospitalized and die every year because of it. So, even for normal, healthy children, it’s really important to get vaccinated every year.”

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5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic #childtherapy

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

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Muscles in your body are a use-or-lose proposition. You need to use them to keep them strong!@ClevelandClinic

cleveland muscles

Cleveland Clinic
@ClevelandClinic

Muscles in your body are a use-or-lose proposition. You need to use them to keep them strong!

You may not realize it, but we all start losing 1 percent of muscle mass each year after age 30. That’s why your diet in later years should not look the same as it did when you were younger, says endocrinologist Susan Williams, MD.

Skipping breakfast, eating fast food and being inactive in your 20s and early 30s might not hurt your health in the short term. However, poor nutrition and lifestyle habits take their toll over time.

People who embrace good habits early on really get ahead of the game, Dr. Williams says. But it’s never too late to start eating better and taking better care of your body.

Whether you’re 30 or 50, Dr. Williams offers three important tips to get started in eating right when you are thinking about your long-term health.

RELATED: Do You Know How Much Exercise You Really Need? 

1. Keep your weight in check

A roller coaster of weight gain and loss can change your body composition and leave you with more fat mass and less lean muscle mass.

2. Eat three balanced meals a day

You also want to limit your snacks in between. The word “balanced” is especially important because eating a wide variety of foods will help you prevent nutritional deficiencies.

Dr. Williams suggests this simple shopping list:

  • Lean proteins. Choose chicken, white fish, oily fish like salmon, eggs, tuna fish and red meat (less frequently than other protein).
  • Whole grains. This includes multigrain breads, and long-cooking rice or oats.
  • Veggies. Go for fresh or fresh frozen. Choose what’s in season and enjoy a variety to get the vitamins and minerals your body needs.
  • Fruit. Fresh fruit is best, followed by frozen. Canned fruit can be OK, but choose options in light syrup or water. Check the label and avoid added sugar.
  • Dairy. Choose milk, yogurts, cheeses and cottage cheese that are low-fat or fat-free.

Steer clear of cookies, cakes, pies, ice creams, juices and rich desserts. If that sounds like no fun, Dr. Williams advises treating these foods as treats. Save them for dining out or special occasions, but don’t make them part of your daily diet.

RELATED: Which Bread Is Best For You — Whole-Grain, Multigrain or Whole Wheat?

3. Use your muscles

Eating protein and being physically active are equal partners in the quest for maximum health, Dr. Williams says. Muscles are made of protein, but simply eating protein is not enough to save them.

“Muscles in your body are a use-or-lose proposition,” she says. “You need to use them to keep them strong.”

Can’t carve out time for the gym? Try this daily routine:

  1. In the morning, stretch for 10 minutes.
  2. At lunch, eat and then walk for 10 minutes.
  3. After dinner, spend 10 minutes with stretch bands or light weights.

Even a half hour of physical activity can make a world of difference, especially if you make it a habit in your 30s. “Don’t let your weight creep up while your muscle mass creeps down over your 30s and 40s,” Dr. Williams says. The longer you wait, the harder it will be to get started — and the more muscle you will have already lost.

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Dark Chocolate: The Perfect Snack for Stress Relief and Heart Health

cleve chocolate

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Strong and Steady.

physio network

Balance and strengthening exercises supervised by experienced physiotherapists.
Research shows that exercise is one of the most effective ways of decreasing risk of falling.
Regular exercise will lead to stronger muscles, better balance and improved ability and mobility.
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Today is #WorldHeartDay, Professor Pat Nash, Consultant Cardiologist at Blackrock Health, explains the types of screening tests available for heart disease.

Today is #WorldHeartDay, and we are shining a light on proactive cardiac health.

Professor Pat Nash, Consultant Cardiologist at Blackrock Health, explains the types of screening tests available for heart disease.

Professor Nash always checks key factors like smoking, diet, weight, lifestyle, exercise, and blood pressure. If there’s a strong family history, a CT Calcium Score – a powerful tool for gaining deeper insights and guiding personalised prevention strategies – might be recommended for more detail.

Knowing your risks is key to a healthy heart. Explore our cardiology services and advanced screening options: https://ow.ly/M2Fu50WP841

#IrishHeartMonth#WorldHeartDay#HeartHealth#HeartScreening#PreventativeCare#BlackrockHealth#BlackrockHealthyHeart