Here is a video I made from our Arkansas trip. My purpose is to encourage everyone during these COVID trials and to share an idea about getting out in nature through our family's weekend getaway.
Sunlight is the best source of vitamin D. We synthesize about 3000 IU of vitamin D with just 10 minutes of exposure to our arms and legs. This is an amazing fact to me because nature itself is our number one source of vitamin D, helping us to even store up vitamin D sources in the liver and adipose cells for those “rainy days” if we can just find a way to get outside on those sunny days!! Fatty fish such as wild caught salmon, about a 3.5 ounce serving, gives 600-1000 IU of vitamin D, whereas farmed salmon, same serving size, contain 100- 250 IU. A 6 ounce can of light tuna is next on the list, providing our bodies with 300 IU, then eggs, giving about 41 IU in a large egg yolk. For your information, the RDA (Recommended Dietary Allowance) for Vitamin D is 600 IU (Collene, A., & Smith, A. (2015). Wardlaw’s Contemporary Nutrition (10th ed.).
During this time of quarantine, I want to shine a light on the importance of getting outside every day. Our bodies need fresh air, sunshine and open spaces to recover from the stressors of life. Research has shown that UV rays are such a helpful factor not only for a healthy immune system but also for better mental health. If we really want to double the effect of fresh air and sunshine, we could get active outside!! I highly recommend bike-riding, walking, and running in your neighborhoods or on a nearby trail while keeping the social distancing rules. These activities have really been refreshing for my family each day during this quarantine.The other effect that sunlight gives us is: Vitamin D. This “sunshine vitamin,” a phrase coined by Harvard Health, has many benefits to our bodies. It can help make stronger bones, promote better calcium absorption, inhibit cancer cell growth, aid in Insulin amounts of the body, regulate blood glucose levels and help promote healthy immunity, according to Dr. Michael Holick, leading researcher at the vitamin D, skin and bone research lab of Boston University School of Medicine.
As we prepare to re-enter society post-quarantine orders, there are many different thoughts and feelings that go through our bodies. The CDC has these tips about how to prepare for re-entering society:
This next video is a clip from sesame street about connecting with friends while being on quarantine and talking through feelings. It could be helpful for little kids.
It can be stressful to be separated from others if a healthcare provider thinks you may have been exposed to COVID-19, even if you do not get sick. Everyone feels differently after coming out of quarantine.
Emotional reactions to coming out of quarantine may include:
- Mixed emotions, including relief after quarantine
- Fear and worry about your own health and the health of your loved ones
- Stress from the experience of monitoring yourself or being monitored by others for signs and symptoms of COVID-19
- Sadness, anger, or frustration because friends or loved ones have unfounded fears of contracting the disease from contact with you, even though you have been determined not to be contagious
- Guilt about not being able to perform normal work or parenting duties during quarantine
- Other emotional or mental health changes
Children may also feel upset or have other strong emotions if they, or someone they know, has been released from quarantine.
Our bodies really thrive when we are physically active. The American Heart Association recommends 1 hour of vigorous exercise daily. Exercise improves both physical and mental health. Look at this illustration for scientific reasons to choose an active lifestyle.
Encouragement amidst 30 Days to Stop the Spread:
We are halfway through this season of social distancing!! Great job everyone. Denton county cases have been contained for the most part. We need to remember exactly what these last 2 weeks should look like so that we can continue to do our part in flattening the curve. Please read this document in its entirety.
To don the mask or not, that is the question..
The president recommends that we “don the mask” (FYI “don” is a medical term that means “put on”) when out in public places such as grocery stores or pharmacies. The CDC has 3 different tips on how to make homemade masks from regular household items so that we leave the surgical and N95 masks for healthcare workers. Please see the following link:
***Tip for proper mask removal***
Remove masks from the ear straps or from the ties fastened at the back of your head. Never touch the front of the mask when removing it. If disposable, throw it away. If it is reusable, put immediately in the washing machine. Lastly, always wash your hands once the mask is removed.
HANDWASHING is still the number one way to prevent infection!!! It is IMPORTANT while you are home to enforce proper hand washing techniques. Please see the following 2 minute CDC video on proper hand washing.
(Please note there is no sound but only demonstration and subtitles.)
Here is another video geared for children from Ohio for kids about germs, prevention and handwashing:
Parents, please view the above video first and decide if it is a helpful tool for you to educate your children about COVID-19 and have a good discussion about it. This cartoon video, created through brainpop, educates students on what COVID-19 is, dispels myths, provides helpful coping advice and some good humor relief.
Something fun to fill the soul
CDC-Parental Tip: Be Aware of Stress on Kids from COVID 19
**Please read through and preview video for help with family discussions
FACT: Children and teens react, in part, on what they see from the adults around them. When parents and caregivers deal with the COVID-19 calmly and confidently, they can provide the best support for their children.
Not all children and teens respond to stress in the same way. Some common changes to watch for include:
- Excessive crying or irritation in younger children
- Returning to behaviors they have outgrown (for example, toileting accidents or bed-wetting)
- Excessive worry or sadness
- Unhealthy eating or sleeping habits
- Irritability and “acting out” behaviors in teens
- Poor school performance or avoiding school
- Difficulty with attention and concentration
- Avoidance of activities enjoyed in the past
- Unexplained headaches or body pain
- Use of alcohol, tobacco, or other drugs
There are many things you can do to support your child:
- Take time to talk with your child or teen about the COVID-19 outbreak. Answer questions and share facts about COVID-19 in a way that your child or teen can understand.
- Reassure your child or teen that they are safe. Let them know it is ok if they feel upset. Share with them how you deal with your own stress so that they can learn how to cope from you.
- Limit your family’s exposure to news coverage of the event, including social media. Children may misinterpret what they hear and can be frightened about something they do not understand.
- Try to keep up with regular routines. If schools are closed, create a schedule for learning activities and relaxing or fun activities.
- Be a role model. Take breaks, get plenty of sleep, exercise, and eat well. Connect with your friends and family members.