Better Health
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Foods that can benefit children’s
Eye Health
Food is more than fuel to keep human bodies moving.
Food can be an integral component of a health and wellness routine, particularly when nutritious foods are finding their way onto people’s dinner tables.
The right foods can bolster the body in a number of ways, including promoting strong eyesight. That’s as true for adults as it is for children, whose eyesight can be bolstered with foods that support eye health. Vitamin A is especially beneficial for eye health, as the American Academy of Ophthalmology notes the retina needs ample vitamin A to turn light rays into images. The AAO also notes that vitamin A helps to keep eyes moist and thus reduces the likelihood that a painful condition known as dry eye will develop. When it comes to using diet to promote healthy vision in children, parents can consider the following eye-friendly foods.
Carrots
with hummus or peanut butter if kids are reluctant to eat them on their own.
Sweet Potatoes
Sweet potatoes are another excellent source of vitamin A. In fact, the Office of Dietary Supplements reports that a single baked sweet potato in its skin can provide as much as 561 percent of the daily recommended intake of vitamin A. Kids may be reluctant to eat the skin of sweet potatoes, and parents need not fret, as there’s still plenty of vitamin A and additional nutrients when the skin is removed.
Cantaloupe
WebMD reports that a half-cup of carrots can provide 73 percent of the daily recommended amount of vitamin A. Parents can keep that in mind come snack time, offering youngsters some carrots
Cantaloupe is a low-calorie fruit that also packs a nutritious punch. According to the Mayo Clinic, a single cup of cantaloupe contains about 106 percent of the daily recommended value of vitamin A. Cantaloupe also tends to be kid-friendly, as its sweet and refreshing flavor profile makes this round melon a tasty treat for youngsters and adults alike.
Leafy Greens
Vitamin A is not the lone booster of eye
health. The AAO notes that the antioxidants lutein and zeaxanthin promote a healthy macula, a part of the eye that is important to central, detailed vision. Kale and spinach may not excite youngsters as much as cantaloupe, but each are antioxidant-rich leafy greens that parents can incorporate into weekly meals. One trick is to incorporate spinach into pasta dishes
that kids love so much they won’t even realize they’re eating greens. When serving kale, serve it alongside mashed potatoes and encourage kids to mix the two.
Kidney Beans
The AAO notes kidney beans are rich in zinc, which helps to maintain a healthy retina and protect the eyes from light-related damage. Kidney beans are especially helpful because they are rich in copper, which can be depleted by zinc but is necessary for the formation of red blood cells. Kidney beans thus help ensure kids get enough zinc and help to combat the effects zinc can have on copper levels. Diet can have a notable impact on children’s eye health, which makes it vital for parents to serve vision-friendly foods to youngsters.
development. Glasses can help straighten crossed or misaligned eyes, bolster weak vision caused by differences in vision between a child’s eyes, and even protect the stronger eye. The American Academy of Pediatrics recommends children begin vision screening around age 3 and receive annual screenings each year at ages 4, 5 and 6. After that, screening is recommended when children turn 8, 10, 12, and 15. Of course, parents who begin to suspect their children are having trouble with their vision are urged to take the child to an ophthalmologist once such suspicions arise. Some notable signs include inexplicable declines in academic performance, children sitting closer to the television than they once did and chil dren’s own remarks regarding their vision if they say anything at all.
There is no definitive age when a child may need to get eyeglasses. However, the American Association for Pediatric Oph thalmology and Strabismus notes that children’s visual systems are still developing during the first 12 years of their life, and during this period wearing glasses can be important for normal vision
Oph-
Family Fun
Pmakes for enjoyable evenings
arents and children benefit when they spend quality time together. According to South University, children feel special when their parents take time to engage in fun activities with them. Routine activities and the occasional unusual outing can make for great bonding experiences. The opportunities for families to have fun do not stop just because the sun sets. In fact, many different activities are tailor-made for family fun in the evening hours.
Backyard camping
Children can ease into the idea of camping by having the first overnight excursion take place in their own backyard. Set up a tent, light a campfire in the fire pit, and have fun experiencing the sights and sounds of outdoors at night. With close proximity to the bathroom, and an easy means of escaping the outdoors if bad weather sets in, backyard camping can be a safe way to learn some basic camping skills and experience a night under the stars.
Watch a movie
Turn an outdoor (or indoor) area into a theater to enjoy a family friendly film. Projectors are relatively inexpensive and some can hook up to smartphones, making them quite portable. Invite extended family and friends over for the ultimate movie night.
Host a scavenger hunt
Everyone in the family can take part in a scavenger hunt. Doing so in the dark can make the hunt a bit more challenging. Young children can be paired off with an older sibling or an adult for safety’s sake. Items to collect outdoors can include a garden stone, tree branch, pine cone, clover, or backyard accessory, like a grill brush. Curate the list so items can be found without too much exploring in the dark.
Star gazing
Learn about the galaxy, stars, solar system, and more by finding a dark place away from artificial lights to stare into the sky. Consult books about what you’re seeing, or rely on a phone app that can
identify celestial bodies and constellations. From meteor showers to eclipses, there are plenty of celestial events to engage star gazers. On September 7, enthusiasts can witness a total lunar eclipse, producing a moon that looks rusty or blood red in color for parts of eastern Europe and Africa, and throughout all of Asia and Australia.
Flashlight tag
A spin on traditional hide and seek, children and adults run around in the evening with flashlights and try to find or rescue team members.
Toasting
marshmallows
Fire pits and late summer and early fall evenings make a perfect pair. Add to the fun with marshmallows toasted on skewers and a fixings bar of other sweet treats, like s’mores ingredients or cookies and fruit to enjoy with the melted marshmallows.
Meal competition
Take a page out of the cooking show playbook by pitting the family against one another in a light-hearted manner. With a set list of ingredients, everyone puts a spin on a signature meal made from the same ingredients.
Make the most of evenings by spending time together with the family outdoors or inside.
What to know about
Heatstroke
F un in the sun is a big part of the appeal of summer.
Outdoor recreation and relaxation kicks up a notch each summer, contributing to a vibe that is as welcoming as it is warm. Summer is indeed all about recreation, but individuals also must remain safe when spending time outdoors. Heatstroke is a potentially deadly condition that can be prevented with some basic
knowledge of what it is and how it manifests.
What is heatstroke?
The Mayo Clinic notes that heatstroke is caused by the body overheating. When individuals suffer heatstroke, it is usually because they have been exposed to high temperatures for long periods of time or have been physically exerting themselves in such conditions.
How serious is heatstroke?
The medical examiner’s office in Maricopa County, Arizona noted that heat deaths surged by 50 percent in the city of Phoenix in 2023. Rising temperatures related to climate change have made it less safe to be outdoors on certain days. The risk for heat-related death is serious in places like Phoenix when the mercury rises, but anyone anywhere can succumb to the heat if they are not careful. By no means are deaths due to heatstroke or other heat-related illnesses exclusive to individuals in traditionally warm locales like Phoenix. Despite that vulnerability, various organizations, including the Centers for Disease Control and Prevention, note that heat-related illnesses are preventable. Prevention involves recognition of symptoms prior to going outdoors and a willingness to go inside should any symptoms begin to arise.
Symptoms of heatstroke
Heatstroke can manifest in various ways, producing
many symptoms that may include:
Elevated body temperature:
The Mayo Clinic notes that a core body temperature of 104 F or higher is a main sign of heatstroke.
Altered mental state:
Someone suffering from heatstroke may begin to feel confused, agitated, irritable, and/or delirious. In addition, such individuals may begin to behave erratically, which can involve slurred speech.
Changes in sweating patterns: People may begin to sweat differently depending on why they are suffering from heatstroke. When heatstroke is brought on by hot weather, a person’s skin will feel hot and dry to the touch, notably leading to a lack of sweat. When heatstroke occurs because of strenuous exercise in hot weather, the skin may feel dry and slightly moist.
Nausea and vomiting: Heatstroke can make people feel sick to their stomach and even induce vomiting.
Flushed skin:
This recognizable symptom is marked by skin turning red as body temperature spikes.
Changes in breathing:
Heatstroke can cause rapid, shallow breathing.
Elevated heart rate:
The Harvard Medical School notes that the heart experiences stress when the human body sheds heat. That stress can cause the heart to beat faster and pump harder.
Headache: Some people with heatstroke experience a throbbing headache.
Preventing heatstroke
The CDC notes that drinking plenty of water, cooling off in air conditioned rooms, limiting time outdoors on particularly hot days, taking frequent breaks if you must be outside, and wearing light-colored, loose-fitting clothing and sunscreen with a sun protection factor (SPF) of 15 or higher are some ways to beat the heat and avoid heatstroke. Heatstroke is a notable, yet preventable threat. Making an effort to avoid heatstroke while spending time
this summer can ensure the
is
and
How to conduct a skin care self-exam
Time spent
soaking
up
the summer sun is one of the things that makes the season so appealing.
Warm outdoor air has a calming effect that can make anyone feel more relaxed and comfortable.
As good as warm summer sun can feel, overexposure to the sun can be dangerous.
The World Cancer Research Fund reports there were more than 330,000 new cases of skin cancer diagnosed across the globe in 2022. A significant percentage of skin cancer cases can be prevented, and prevention is a multifaceted process that includes skin care self-examinations. Self-exams do not take up much time, and individuals can speak with their physicians about how frequently they should check their skin for signs of skin cancer. The U.S. National Library of Medicine offers the following instructions for how to conduct a skin self-exam. Choose the right time to examine your skin
The USNLM recommends conducting a skin exam after bathing.
Women who routinely conduct breast self-exams can check their skin at this time as well.
Use a fulllength mirror
It’s not always easy to examine skin throughout the body. But signs of skin problems can occur anywhere on the body, including areas that might be hard to see without help. If possible, conduct a self-exam of the skin in front of full-length mirror in a brightly lit room.
Identify what you’re looking for
The USNLM notes you should be looking for any new skin markings. This includes bumps, moles, blemishes, and changes in skin color.
Pay close attention to preexisting moles
A potential sign of skin cancer includes moles that change over time. Examine preexisting moles to see if they have changed in size, texture, color, and shape.
Look for unusual moles
The USNLM characterizes certain moles as ‘ugly duckling moles.’ These unique moles look and feel different from nearby moles and may be indicative of skin cancer. Speak with a dermatologist if a self-exam uncovers the presence of moles with uneven edges or differences in colors or asymmetric shapes. Moles that look different from one side to the other also should
How to
take a pause from the daily grind
Stress affects just about everyone. The American Institute of Stress estimates 80 percent of adults in the United States experience stress on a regular basis. Worldwide, the World Health Organization reports that more than 75 percent of adults experience stress at some point in their lives. Health woes, employment, politics, and negative news all can contribute to people feeling stressed. So can engaging in a daily routine that elicits the ‘Groundhog Day’ effect, or when each day seems like a carbon copy of the one before. Finding ways to take a break from a daily routine can help individuals become happier and healthier.
Think about a new job
If work obligations are eating into personal time and responsibilities are growing exponentially, it might be time to seek a new path that offers a better work-life balance.
Focus on self-care
People need to dedicate time for activities that
be brought to the attention of a dermatologist. Moles that do not stop bleeding or will not heal also merit examination by a skin care professional.
When the time comes to conduct the exam, the USNLM recommends following these steps:
● Look closely at your entire body, both front and back, in the mirror.
● Check under your arms and on both sides of each arm. Be sure to examine the backs of your upper arms, which can be hard to see.
● Bend your arms at the elbow, and examine both sides of your forearm.
● Examine the tops and palms of your hands.
● Examine the front and back of both legs.
● Examine your buttocks and between your buttocks.
● Examine your genital area.
● Examine your face, neck, the back of your neck, and scalp. Use both a hand mirror and full-length mirror, along with a comb, to see areas of your scalp.
help them unwind, such as meditation, yoga, reading, or taking a walk outside. Just a few minutes of self-care each day can help. Individuals can incorporate some deep-breathing exercises into a lunch hour or use time after dinner to stroll the neighborhood with the dog or family to decompress.
Make time for hobbies
Individuals can treat hobbies and other interests just as they would personal or work obligations. Add time for hobbies to your daily calendar and assign them the same significance as work-related tasks.
Prioritize exercise
The Mayo Clinic says exercise can alleviate stress and release endorphins, which can improve mood and reduce anxiety. Exercise also can clear the brain by helping a person focus on movements instead of worries. Make exercise a non-negotiable component of daily life. Taking the stairs, walking to work
or school, parking further away from stores in parking lots, and doing little bursts of activity several times a day can ensure exercise becomes part of the routine.
Utilize personal
and sick time
Many people are letting their vacation and other personal days go to waste. A 2023 survey released by the fintech lending firm Sorbet found that 62 percent of American workers with personal time off (PTO) did not use it all. Plus, 5.5 percent did not take any time off the previous year. Fears of falling behind and pressures to appear dedicated are driving these behaviors. According to the invoicing company Skynova, the average American takes 14 days off from work a year while Europeans take 24 days. Using all personal time is definitely a way to take a break from the daily grind. It is important to take breaks from routine to recharge and enjoy a different outlook on life.
● Examine your feet, including the soles and the spaces between your toes.
● Ask a person you trust to help examine hard-to-see areas.
Skin cancer poses a formidable threat, but many cases of the disease are preventable. Routine skin self-exams are a vital component of skin cancer prevention.
At Health New England, we offer a variety of health plans with the benefits and extras you need for any stage of your life. Our local team is right here to help you. Find the plan that’s right for you at healthnewengland.com/grow
When grilling this summer how to avoid Food Poisoning
Cooking over an open flame produces a unique flavor that’s difficult to match.
The smoky flavor of grilled foods is hard to resist, especially on summer nights that seem tailor-made for cooking and dining outside.
Cooking over a flame comes with certain safety risks, and those risks are easily mitigated with some simple strategies. It’s equally important that grilling enthusiasts make
an effort to reduce the risk of food poisoning when grilling. Dishes used to cook indoors are routinely scrubbed clean after a good meal, but grills rarely garner the same level of post-meal attention, which can increase the risk for food poisoning. And a less-thanspotless grill grate isn’t the only food poisoning risk linked with grilling. The Centers for Disease Control and Prevention offer these tips to avoid food poisoning when grilling in the months ahead. Separate raw foods before grilling. Cross-contamination can contribute to food poisoning. The CDC suggests efforts
to prevent cross-contamination should begin at the grocery store. Foods should be kept separate in grocery carts and bags, and packages of raw meat and poultry should be kept in their own individual bags.
Keep foods cool at all times
The CDC recommends picking up meat, poultry and seafood right before checking out, so the food remains as cool as possible at all times. If it’s a long drive from the store to home, which can be the case when grilling foods that must be purchased at special-
ty stores or fisheries instead of traditional neighborhood grocery stores, shoppers can place items in insulated coolers and keep them at 40 F or below. All raw meat, poultry or seafood should be refrigerated until cooks are ready to place it on a grill.
Thaw foods safely
The CDC notes that foods should never be thawed on a counter, even if they’re in a pot or bowl of lukewarm water. Foods should be thawed in a refrigerator or by utilizing the defrost function on a microwave.
Marinate safely
Like thawing, marinating should always be done in a refrigerator, regardless of which type of marinade is being used. When marinating foods are ready for cooking, discard the marinade and clean the dish immediately to avoid contamination.
Clean your hands
Routinely clean hands when handling raw meat, poultry and seafood. Cooks should wash their hands thoroughly after handling raw meat, poultry or seafood. Wet hands, lather them with soap and then scrub for at least 20 seconds. Make sure hands are dried on a clean towel and repeat this process any time raw meat is touched.
Clean the grill thoroughly
A grill should be given a thorough cleaning before each use. The CDC urges individuals using a wire bristle brush to thoroughly inspect the grilling surface before
lighting a flame and cooking. Wire bristles can be dislodged during cleaning, and then end up on food, where they can pose a significant health hazard once foods are eaten. Clean dishes
Always place cooked foods on clean dishes. Cooked foods should never be placed back on the dishes or in the containers where they were stored prior to being cooked. Doing so can lead to food poisoning and illness. Cook foods to the appropriate temperature Foods require different cooking temperatures, and cooks are encouraged to determine those temperatures for each food they grill. Utilize a meat thermometer to ensure foods are cooked hot enough to kill germs. Safe grilling includes doing everything possible to prevent food poisoning.
Test-taking Tips students can employ to overcome test anxiety
Testing is a significant component of students’ academic experience. Students of all ages take tests, and some may find test-taking a less enjoyable experience than others. Students who struggle when taking tests, even when they’re well-versed in the material, may be dealing with an issue known as test anxiety.
The American Psychological Association defines test anxiety as tension and apprehensiveness that arises when taking a test, frequently resulting in decreased performance. The Mayo Clinic notes mild nervousness before a test is typical and can actually have a positive impact by sharpening students’ focus and attention. But students who find their pre-test jitters are interfering with their performance and even adversely affecting their mood could be dealing with test anxiety. Any student can develop test anxiety, but it’s equally important to note that all students can overcome it as well. The following test-taking tips can help students with text anxiety overcome their nerves the next time they have an exam.
Study routine
Take the pressure off yourself
Acknowledge the work you have put in.
Verywell Mind urges students to avoid feeling that they must produce a perfect performance on their test. Recognition that you’ve put in the work to prepare and are therefore ready to be tested can be enough to calm pre-test nervousness.
Prioritize rest
The Division of Sleep Medicine at Harvard Medical School notes that poor or inadequate sleep can cause irritability and stress, while a good night’s rest enhances well-being. Students should prioritize rest every night, but especially the night before a test. Adolescents need more sleep each night than they or their parents may realize. According to Johns Hopkins Medicine, teens need nine to 9.5 hours of sleep each night because they go through a second stage of cognitive maturation during adolescence. Medical experts recommend college-age students get between seven and nine hours of sleep per night. Adequate sleep can increase the chances students enter a testing environment in a positive mood that can help to calm pre-test nerves.
Develop an efficient, consistent study routine. The Mayo Clinic advises students to embrace a consistent pre-test routine. A routine can employ test-taking strategies educators and counselors recommend that emphasize efficiency when studying. In addition, the Mayo Clinic recommends a study routine that involves studying in the same place a test will be taken or a similar environment. For example, students can study at their desks at home so they feel familiar with the environment in which they will take the test, which is most likely to be a classroom where students sit at desks. Consistency in a study routine can help students identify what works and doesn’t work, and they can then stick to those parts of their routine that are effective.
Speak with teachers
Teachers may offer their own test-taking strategies that can help students calm their nerves, so students are urged to share their experiences if they believe they’re dealing with test anxiety. Teachers also know of school policies that might allow for alternative test-taking procedures for students who struggle in traditional testing environments.
Test anxiety affects many students. When pre-test nervousness proves difficult to overcome, students can explore various strategies to reduce their anxiety in the hopes of fulfilling their academic potential.
