Women + Family Health Guide 2018

Women+ Family FEBRUARY 2018

HEALTH GUIDE

Boost brains with free play PAGE 2

Beyond the baby blues PAGE 4

Fit for the right reason PAGE 8

WOMEN + FAMILY HEALTH GUIDE

Boost their brains with free play Set them up and let them go

LY N N U. N I C H O L S

E

ven though cold weather is keeping the kids inside more than usual, activities don’t need to be limited.

There’s a lot of creative, fun play to be had whether it’s building forts, making movies, putting on plays or doing arts and crafts. It may take a little more organization—and tolerance of messes—but the results of free play not only keep your kids occupied but also enhance their brains.

The American Academy of Pediatrics recommends kids get 60 minutes of unstructured, free play every day because it’s good for building strong minds. Studies on elementary kids show imaginary play is a large part of brain development. Kids who are allowed ample opportunities for unstructured play learn self-reliance, how to negotiate relationships outside of a structured setting, and how to think critically and problem solve.

As a parent, your job is simply setting them up with the materials they need, giving some practical guidelines and possibly making a suggestion to get them rolling. Remember, free play is open-ended and child led. Here are some ideas to help them get started: FILL A BIN WITH CLOTHES AND PROPS Let their imaginations run wild with dress up clothes for all kinds of storytelling.

Let your kids create an episode of a favorite show or practice writing a script and acting out their own stories. Assist by being the videographer. Throw in lots of hats, scarves, canes, coats, shoes, ties, gaudy jewelry and cheap lipstick. Keep the bin on hand and if possible within sight to spark interest. Coordinate turn-taking and set limits on actions, like aggression, if needed.

CREATE A MAKESHIFT ART STUDIO If you can, dedicate a table or desk area where your kids can do arts and crafts—or simply be willing to clear your kitchen table when inspiration strikes. Gather art supplies from glue and colored paper to 2 | RMPARENT

all types of paints, crayons, colored pencils, markers, chalk, poster paper and brushes.

Don’t forget ribbons, sequins, yarn, buttons and cloth. Feel free to guide their artists’ minds by offering up ideas of different craft projects yet stay open to them coloring the sky green or the trees pink.

FOSTER CAREER DAY FUN Kids love to mimic adult life. After all, it’s how they learn about how the world works. Encourage creative play with props for a restaurant, veterinary clinic, doctor’s office, store, carpentry shop or classroom. Stuffed animals can be gathered for check ups with a toy stethoscope, real bandages, and popsicle sticks and tape for splinting. Customers can order food and pay at the register while cooks work in the kitchen.

MAKING TIME FOR FREE PLAY While structured interaction teaches certain skills, free play helps develop well-rounded skills involving not just mental reasoning, but social and emotional abilities as well. Playing is a

| WOMEN + FAMILY HEALTH GUIDE

child’s job, so do your best to make sure there’s time for it every day.

Kids who lack the chances for unstructured, imaginative play, are less happy and well adjusted when they become adults. Free play enhances how kids interact socially, solve problems and cope with stress. There’s so much you can do in your daily life to feed your young child’s brain. You don’t have to pack their schedules or sign up for expensive classes.

Consider limiting outside activities so they have plenty of time at home to let their imaginations reign.

One trick to fitting free play into a busy schedule, especially with little ones who need a lot of supervision, is creating opportunities to play where you are. If you are making dinner set up a mini kitchen in the corner with pots, pans and plastic food so your child can cook, too. If you are talking on the phone give her a toy cell phone so she can imitate. When your phone rings she can answer hers, too.

Set your kids up for free play. The benefits are well worth the occasional moments of chaos and the mess of cleaning up.

WOMEN + FAMILY HEALTH GUIDE

| RMPARENT | 3

Fit WOMEN + FAMILY HEALTH GUIDE

Raising kids to love their bodies

Lynn U. Nichols

for the right T

oday more than ever, kids worry about their appearance.

Gen Z-ers are the first generation to be able to share photos instantly on social media and invite peers to comment freely on their every thought, move, pose, smile and outfit. Kids can be brutal. Is this free-wielding, my-right-tosay-my-opinion-about-YOU mentality healthy for our kids?

One thing is for sure, social media and easy access to the internet has a direct impact on our kids’ body images and self-esteem. If nothing else, it increases the temptation to compare themselves to others.

So how, then, do we take the focus off of looks and put it on to health when we talk with our kids about maintaining a healthy weight and body image? It’s hard to find the right balance, not unlike being on a teeter totter with your child. To both stay happily floating on the same plane you can’t dominate too much and neither can they. As a parent, you have to keep that balance by going easy with suggestions, comments and guidance, and know when to apply pressure and rules, and when to not. Some habits that will get you there are modeling healthy habits, gently educating about food and what each type of food provides, and most importantly, not commenting on their bodies or what they eat.

You’re the teacher, teach well As parents, we share our lens of the world with our kids. If we stand in front of the mirror and lament about our heavy thighs and fuss over our fly-aways, we teach them that it’s normal to dislike our bodies and how we look.

“It’s a big responsibility for parents to pass on a healthy body image to our kids. I am very conscious to never use the word fat, never belittle my body, or body shame myself in front of my daughters,” says Julia Tompkins, a personal trainer & yoga instructor at UCHealth Poudre Valley Medical Fitness in Windsor and Mindstream Yoga in Fort Collins.

That also goes for not making comments about your kids’ bodies or looks. Even saying, ‘you look pretty (or handsome) today’ may seem like a compliment, and is fine at times, but when you comment too often on your kids’ physical appearance they learn to overly value looking good, and see it as something that’s important to achieve.

“It’s about role modeling. Instead of commenting about what their body looks like, I comment on what it allowed them to do, like mastering a skill on the balance beam,” Tompkins adds.

4 | RMPARENT

| WOMEN + FAMILY HEALTH GUIDE

Achievable, positive family goals for healthy living

reason Food is food, it just does different things If you say, ‘Oh, I (or you) shouldn’t eat this,’ or label foods good or bad or ban certain foods from your lives, you make food taboo (and it’s human nature to want what’s taboo). That doesn’t mean you let go of the reins and let your kids eat whatever they want, whenever they want, it means keeping a neutral attitude about foods while still guiding choices. Supply limited access to sweets and processed foods, and model that such foods are occasional, once or twice a week treats, not daily staples. You have control over what foods enter your house, so choose wisely. When you shop, focus on whole foods that are close to their natural state, rather than processed foods. If a food has more than five ingredients, it’s likely processed.

“Read the labels. If you can’t pronounce something, it probably doesn’t need to be in your body,” Tompkins says.

Of course your kids are going to get sweets outside of the house, so it’s best to try to relax about that. When it’s your turn to supply the snack at school or the game, pick something healthy, and avoid drinks high in sugar.

If there’s one habit to break or not begin, it’s regularly drinking sugary drinks, and that includes much more than soda. Scratch sports drinks, coffee drinks, juices, and even some smoothies and protein shakes from your shopping list. Buy quick, healthy snacks to pack for stops between activities, like water, fruit, healthy bars, boiled eggs, veggies and dip, nuts, seeds, and even jerky.

Rather than labeling certain foods as good or bad, educate your kids about what different foods do for their bodies. Baking cookies together on Sundays is a fun activity, just let them know that even though cookies taste good, we don’t eat them that often because sugar weakens our bodies making it harder for them to perform in sports or fight off colds and flus.

“I have a picky eater so I try to educate her on eating a variety of foods. I say, ‘I know you really like to play basketball and veggies and fruits help your body play better.’ But I know that if I push my picky eater, she pushes back so I try to find that healthy balance of gently educating without forcing it,” says Tompkins who’s a big proponent of eating a substantial breakfast to get the day started out right.

Choose your words wisely Make it a goal to focus on what your kids’ bodies can do

Forming healthy habits goes hand-in-hand with setting goals. As a parent, you can model constructive goal setting for your kids. Make it a habit to state goals out loud or model writing them down, and your kids will likely start to mimic you. For example, if you say, ‘I’m going to walk/run/bike 20 minutes each day around the neighborhood,’ and you do it, you’re giving a good lesson in goal setting. Studies show that when kids see a skill or witness a new habit in action, they are more likely to adopt it. Make goals a family affair for more impact.

Don’t forget to celebrate accomplishments by putting a star on the calendar, or making a poster of a thermometer or a 7-section caterpillar and filling in each day with a different color. Goals are easier for kids when they are broken into steps, and when they see some quick success, like within a week. Rather than tackling all of your and your kids’ unhealthy habits at once, start with just a few.

Here are some ideas:  Make sodas or sugary drinks an occasional treat that you have only when you’re out 

Drink a big glass of water before every meal



ut chips or snacks in a small bowl rather than eating out P of the bag



ractice mindful eating by not eating in front of the TV or P another screen



ace to be the last done at the dinner table: Eat slow and R chew your food



Use screen time as a reward after exercise



Play an active game every day after school



Have dessert or a sugary treat just once or twice a week



Do an active family activity three times a week

when they’re healthy, rather than what they look like. Think about the message your words are sending before you speak.

“I like to say, ‘your body is a machine, and you have to feed that machine and oil that machine to keep it working well,” Tompkins says.

Teach, and live, the truth that a healthy body allows us to do what we want to do. If we are out hiking, a strong body lets us scramble up that boulder. If we are chasing a ball in soccer, a strong body lets us get to the ball fast.

“If my kids complain about taking a family bike ride or walk, I help them understand that we have a dog and he needs exercise too. If my daughter says it’s too hard to ride her bike up the hill, I try to change her perspective by saying, ‘feel how much your heart is pumping and how hard your legs are working!’ Whenever you can, make exercise a fun family affair, not a task,” she adds.

Celebrating the achievement and modeling how good you feel after exercise with a high five and a, ‘Wow, I feel great!’ further brings the message home.

Healthy living is a constant balancing act. If you stay conscientious of the lessons you are teaching, and try to live a healthy lifestyle yourself, your kids are more apt to love their bodies—and so are you.

WOMEN + FAMILY HEALTH GUIDE

| RMPARENT | 5

WOMEN + FAMILY HEALTH GUIDE

6 | RMPARENT

| WOMEN + FAMILY HEALTH GUIDE

Fort Collins Favorite Fun and Friendly Pediatric Dental Experience

Our mission is to provide individualized and compassionate oral health care for all children

“Love this place! Dr. Keith and his staff make a dentist visit as awesome as it can possibly be.”

—Laura D.

Specializing in Dentistry for Toddlers, Children, Teens and Special-needs Patients

50% DISCOUNT For New Patients

INCLUDES EXAM, CLEANING, X-RAYS AND FLUORIDE.

-MENTION THIS AD WHEN CALLING(970) 484-4104

4609 S. Timberline Rd.• Suite 103B

www.RockiesKidsDds.com 6

WOMEN + FAMILY HEALTH GUIDE

| RMPARENT | 7

WOMEN + FAMILY HEALTH GUIDE

Beyond the baby

blues Andrea Clement-Johnson, with Kim Sharpe

Pregnancy-related

depression and anxiety last longer, go deeper

8 | RMPARENT

Y

our bouncing bundle of joy has just arrived, but you feel anything but joyful. Instead you might feel or be experiencing: • Anger and irritability • L oss of appetite and trouble sleeping • Being uninterested in your new baby • Uninterested in things once you once enjoyed • Sadness, with bouts of crying • Guilt, shame or hopelessness • Thoughts of harming your baby or yourself.

If any of this sounds familiar, you might be suffering from pregnancyrelated depression and anxiety (PRD), which

| WOMEN + FAMILY HEALTH GUIDE

can occur during pregnancy up through a baby’s first birthday. It also can occur after a miscarriage or even after adopting a baby.

Isn’t this just symptoms of the “baby blues? you might wonder. Maybe, but maybe not.

PRD can look like the baby blues because they share similar symptoms, such as worry, crying and fatigue, however, the difference is that with the baby blues, the feelings are somewhat mild, last a week or two and go away on their own.

Pregnancy-related mood disorders include: anxiety, obsessive-compulsive disorder (OCD), depression, post-traumatic stress disorder (PTSD) and postpartum psychosis.

COMMON COMPLICATION PRD, in its various forms, is the most common complication of pregnancy.

Postpartum psychosis is very rare, however. It occurs in approximately only one to two out of every 1,000 deliveries. The onset is usually sudden, most often within the first two to three weeks postpartum. Immediate treatment for a woman experiencing psychosis is very important.

In Colorado, nearly one in 10 women reported symptoms of PRD. This likely underestimates true numbers since data is based on women’s self-reporting as opposed to a clinical diagnosis. The number also may be low because, like many (most) other mental and emotional issues, women may be embarrassed or fearful to disclose their symptoms.

Women are most frequently affected, but fathers, partners and other close family members also can experience pregnancy-related depression and anxiety. Furthermore, these issues don’t discriminate; parents of every culture, age, income level and race can experience PRD. CAUSES AND TREATMENT There is no one cause for PRD. A combination of psychological, social and biological stressors is believed to bring on symptoms. Risk factors include a personal or family history of mood or anxiety disorders such as depression, anxiety, bipolar disorder (manic-depressive) and sensitivity to hormonal changes.

PRD is highly treatable, however.

Treatment plans are different for each woman and might include increased self-care, social support, therapy or counseling and medication.

Without proper treatment and support, pregnancy-related depression and anxiety can have a lasting impact on the well-being and health of a family, including increased risk of heart disease and physical illness. Depression can affect the immune system, making it harder for the body to fight infection.

Children of mothers who are depressed or anxious are more likely to have be-

havior problems. PRD can also have serious consequences including impaired mother-infant bonding which harms a child’s emotional development and ability to learn.

The Colorado Department of Public Health and Environment, and many local public health departments, including Larimer County, partner with Postpartum Support International (PSI) to provide PRD sufferers with help, including: • Connections to local PSI Support coordinators who offer care and resources to moms and their families.

• Local support groups at no charge for women who are at risk of or are experiencing distress, such as isolation, depression, anxiety, fearful thoughts, insomnia, trauma, and other difficulties during pregnancy or postpartum. Support groups provide a safe and caring place for connection and recovery.

• A toll-free telephone number (English & Spanish) for basic informa-

tion, support and resources. Volunteers staff the PSI Warmline and messages are returned every day of the week. Volunteers provide information, encouragement and names of local resources.

• Free, live phone chats with experts every week, including chats for dads.

While the Weld County Health Department does not partner with PSI, its nurses screen new moms for PRD and connect them to local resources when necessary.

Visit www.postpartum.net/colorado to get information about pregnancyrelated depression and find Colorado coordinators who can give you support and resources in your area. PSI’s website also is available in Spanish: www. postpartum.net/en-espanol/. Also call 1-800-944-4773 to receive free, confidential, immediate support. If you or someone you know may be suffering from postpartum psychosis, call 9-1-1 or the National Suicide Prevention Hotline at 1-800-273-8255.

Tools to fight against pregnancy-related depression: • Learn as much as possible about pregnancy-related depression and anxiety • Ask family and friends for support so you can have time for yourself, be active, eat healthy and get enough rest • Talk to a professional • Ask for help when needed • Join a support group in the area or online • Be persistent! It may take more than one try to get the help you need.

How to support loved ones with pregnancy-related depression:

• Encourage them to seek professional help • Assist in finding a support group and local resources • Spend time listening without needing to offer solutions and advice • Look after the baby or older children, or discuss other childcare options to provide them with a break • Take simple actions, like cooking, cleaning and laundry, without taking over these activities or expecting anything in return • Encourage new parents’ healthy eating, resting, walking and limited alcohol use.

WOMEN + FAMILY HEALTH GUIDE

| RMPARENT | 9

Book your+child’s WOMEN FAMILY HEALTH GUIDE dental exam today!

FREE EXAM

Caring for your children like we would our own!

for children under 2!

A general dentistry practice that’s all about kids and young adults, ages 0-20!

970-635-4353

126 East 29th Street Loveland

www.kindergrins.com Monday - Thursday 8-5

$75 New Patient Exam Includes Exams, Cleaning, Fluoride, X-Rays.

One coupon per patient. New patients only and without insurance. Not valid with any other offer. Must present coupon at visit.

Expires: 2/28/18 RMP0218

FREE light-up toothbrush for NEW patients One coupon per family. Not valid with any other offer. Must present coupon at visit.

Expires: 2/28/18 RMP0218

Board-Certified

Pediatrician Locally and Independently owned Same-day sick visits Well-child care School & sports physicals

Urgent Care Hours: M-F, 8-9am and 4-5:30pm

Conveniently located to Loveland, Johnstown, Greeley, Windsor and Berthoud at the intersection of I-25 and Hwy 34.

970-619-8139 | 4880 Thompson Pkwy | Suite 116 Johnstown

www.trpeds.com

10 | RMPARENT

| WOMEN + FAMILY HEALTH GUIDE