Starting a Bedtime Routine

Good sleep habits can not only take the stress out of bedtime, but can help make it the special time it should be for you and your child. Instituting and maintaining a consistence sleep habits helps your child fall asleep, stay asleep, and awake rested and refreshed. This can also be a daily opportunity to build and nurture your relationship with your child.

Bedtime routines help children learn to transition from the busy activity of the day to settling down for sleep. It is a time to teach children how to soothe themselves and how to relax. Help them learn a few relaxation tricks like tensing and releasing muscles or thinking about a favorite place. This is a gift they’ll use forever. Planning ahead before your child bedtime can make a big impact. An important part of being independent is having the skills to settle yourself down when you are tired or stressed after a long working day before your child’s bedtime. Being ready will also minimize distractions. Studies have shown that children who have a good bedtime routine are more likely to follow good schedules as adults. This is because early bedtime routine helps children learn when to switch from the activities of the day to a calm time for sleep. The early you introduce it, the better. It is recommended that good bedtime routine should be started when a child is as young as 6weeks old, and maintain a regular schedule each night.

However, there’s also something about a quiet gloomy room that invites conversation — building your child’s sense of personal value, answering the big questions, teaching your values through stories and talk. Regardless of age, regular schedules and bedtime rituals greatly impact our ability to obtain sound sleep and function at our best. Also, when children know that bedtime is a time when you give a few minutes of undivided attention, they often save up their most sensitive questions for sharing. Yes, sometimes they’ll use it to hang onto you when you really want to get to your own projects.  

Remember, consistency and repetition play big role in making this a success: As  children grow, the actual routine will continue to advance and change but the fundamentals will remain the same. When you are loving and firm about when it is time for bed, you are building your children’s confidence in their world. Repetition for
 young children is comforting — ever wonder why they want the same story over and over? The repetition of the getting ready for bed routine (getting into pajamas, brushing teeth, a story, using a bathroom, a hug, goodnight) letting your child know what to expect helps him or her feel secure. Children usually appreciate the consistency and predictability as they grow. For young babies, it's best to keep it short and simple such as; washing up, diapering, jammies, and a story or song in a rocking chair. 

There are no hard-and-fast rules for sleep behavior, and as always, there is individual variation. Your child is unique. If your routine is working, then it is probably best for you. That said, some approaches work better than others…..

These guidelines have been shown to be effective:

1. Make sleep a family priority, advises the National Sleep Foundation: Determine how much sleep each family member needs and ensure that they ĵget it. Discuss any sleep problems with your child's doctor. Most are easily treated.

2. Learn to recognize sleep problems in your child: According to the NSF, you should look for things like difficulty falling asleep, nighttime awakenings, snoring, stalling and resisting going to bed, having trouble breathing, and loud or heavy breathing while sleeping. These sleep problems can be evident in daytime behavior such as being overtired, sleepy, or cranky.

3. Consistency: As in all aspects of parenting, consistency and follow-through are key ingredients for success. Without them, you just can't expect your child to learn or change behavior.

4. Teamwork: If you are co-parenting, it is important to discuss your strategy beforehand and work as a team. If you are beginning a nighttime program after having some difficulty with your child, explain your new expectations, if your child is old enough.

5. Set a regular bedtime and wake time: This sets and aligns expectations for both you and your child and allows you to plan the bedtime routine accordingly. Otherwise, you may have a tendency to slip and slide late into the night.

6. Routine: Kids love it, they thrive on it, and it works. Routines set expectations and help train behavior; a nightly bedtime routine helps your child learn to be sleepy, just like reading in bed may put some of us adults to sleep (even when we're out of bed). The structure of bedtime routines also associates the bedroom with good feelings and provides a sense of security and control. Routines can take the stress out of bedtime and help make it a special time, especially if you have more than one child.

7. Dress and room temperature: Again, there are no absolutes here, but a rule of thumb is to dress your child basically as you dress yourself, keeping in mind that younger children often kick off the covers at night and are unable to cover themselves. People generally sleep better in a cooler (but not cold) rather than warmer room.

9. Room and bed sharing: Some parents may feel sharing their bedroom and/or bed with their child is more natural than having separate rooms, that it is important for emotional development. There may be cultural preferences as well.

10. One last thing: Kids will always have that one last thing -- kisses, hugs, using the bathroom. They can be quite inventive. Do your best to anticipate all this and get it done before getting in bed. And let your child know that once they are in bed, they have to stay in bed.

From the point of view of obtaining uninterrupted sleep and considering various social and psychological issues, it is generally not a good idea. First, everyone sleeps better alone -- that is, we have fewer sleep disturbances and awakenings. Children in the same bed and/or bedroom also may not learn how to fall asleep themselves and tend to have sleep problems. Smothering is also a concern.

Having a child in the bed with you may also have serious effects on your intimacy and sex life. Leaving your child with a sitter may become an issue as well. The longer the child sleeps in your bed, the more difficult it becomes to decide exactly when he or she should stop and eventually move into his own room. Sleeping separately is also important to help a child learn to separate without anxiety and form his or her own identity.

<a href="http://www.freerankdirectory.com/blogs_diaries/technology/">http://www.freerankdirectory.com/blogs_diaries/technology/</a>

Read More

Do Kids Really Need Breakfast?

Adults need to eat a breakfast every day to refuel their energy and to perform their best, but kids need it even more.  Kids’ growing bodies and developing brains need regular refueling often, from food. When kids skip breakfast, they miss the vitamins and the mineral they need from the meal for optimum growth and development.

In other words, eating a healthy breakfast is important for all ages, especially for children and adolescents. According to the American Dietetic Association, children who eat a healthy breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert and creative, and less likely to miss days of school. It is

also reported that breakfast-eaters are far less likely to be obese, diabetes or heart disease. Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They're high in calories, sugar, and fat. They also don't contain the nutrients a child really needs. Besides, if you have a doughnut for breakfast, it wouldn’t keep you full for a while.

Mom was right in saying that breakfast is the most important meal of the day.

 9 Tips Why Your Child Should Not Skip Breakfast:

1. A growing body of evidence indicates that breakfast is good for both your physical and mental health. 

2. Fuels the child’s body with nutrients. Your child may not be able to make up nutrients missed at breakfast.

3. Studies show that providing children a healthy breakfast every day is important in maintaining a healthy body weight.

4. A healthy breakfast helps control the urge to nibble or eat too big at the next meal.

5. Children who eat a healthy breakfast tend to show improved academic performance, longer attention span, better healthy breakfast children attendance and decreased hyperactivity in school.

6. A healthy breakfast improves their intake of fiber, vitamins and minerals, especially iron and vitamin C; these nutrients are essential in a balanced diet. In fact, a good breakfast provides one-fourth to one-third of the day’s energy and nutrient needs.

7. Skipping breakfast will often make your child feel tired, restless or irritable by mid-morning.

8. Children may get morning tummy aches by skipping breakfast. These aches are usually hunger pains.

9. Breakfast also provides your child with energy throughout the morning and help him/her concentrate better in class. This also means fewer trips to the school nurse’s office.

 A healthy breakfast should consist of a variety of foods, including:

Fruits and vegetables; Consider whole fresh fruits and vegetables, smoothies, or 100 percent juice without added sugar.

Whole Grains; Choose whole-grain rolls, bagels, bran cereals, or whole grain muffins.

Dairy; Consider skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses.

Protein; Choose hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.

Read More

How To Maintain A Blood Sugar Level

Keeping your blood sugar levels within the range recommended by your doctor can be challenging. That's because many things make your blood sugar levels change, sometimes unexpectedly. Following are some factors that can affect your blood sugar levels.

Food

Healthy eating is a cornerstone of healthy living — with or without diabetes. But if you have diabetes, you need to know how foods affect your blood sugar levels. It's not only the type of food you eat but also how much you eat and the combinations of food types you eat.What to do:

 

Learn about carbohydrate counting and portion sizes: A key to many diabetes management plans is learning how to count carbohydrates. Carbohydrates are the foods that often have the biggest impact on your blood sugar levels. And for people taking mealtime insulin, it's crucial to know the amount of carbohydrates in your food, so you get the proper insulin dose.

Learn what portion size is appropriate for each type of food: Simplify your meal planning by writing down portions for the foods you eat often. Use measuring cups or a scale to ensure proper portion size and an accurate carbohydrate count.

Make every meal well-balanced: As much as possible, plan for every meal to

have a good mix of starches, fruits and vegetables, proteins, and fats. It's especially important to pay attention to the types of carbohydrates you choose. Some carbohydrates, such as fruits, vegetables and whole grains, are better for you than others. These foods are low in carbohydrates and contain fiber that helps keep your blood sugar levels more stable. Talk to your doctor, nurse or dietitian about the best food choices and the appropriate balance of food types.

Coordinate your meals and medications: Too little food in proportion to your diabetesmedications — especially insulin — may result in dangerously low blood sugar (hypoglycemia). Too much food may cause your blood sugar level to climb too high (hyperglycemia). Talk to your diabetes health care team about how to best coordinate meal and medication schedules.

Avoid sugar-sweetened beverages: Sugar-sweetened beverages — including those sweetened with high fructose corn syrup or sucrose — tend to be high in calories and offer little in the way of nutrition. And because they cause blood sugar to rise quickly, it's best to avoid these types of drinks if you have diabetes.

The exception is if you are experiencing a low blood sugar level. Sugar-sweetened beverages, such as soda, juice and sports drinks, can be used as an effective treatment for quickly raising blood sugar that is too low.

Illness

When you're sick, your body produces stress-related hormones that help your body fight the illness, but they can also raise your blood sugar level. Changes in your appetite and normal activity may also complicate diabetes management.

Tips To Follow

Plan ahead: Work with your health care team to create a sick-day plan. Include instructions on what medications to take, how often to measure your blood sugar and urine ketone levels, how to adjust your medication dosages, and when to call your doctor.

Continue to take your diabetes medication: However, if you're unable to eat because of nausea or vomiting, contact your doctor. In these situations, you may need to adjust your insulin dose or temporarily stop taking your medication because of a risk of hypoglycemia.Stick to your diabetes meal plan. If you can, eating as usual will help you control your blood sugar levels. Keep a supply of foods that are easy on your stomach, such as gelatin, crackers, soups and applesauce. Drink lots of water or other fluids that don't add calories, such as tea, to make sure you stay hydrated. If you're taking insulin, you may need to sip sugar-sweetened beverages, such as juice or a sports drink, to keep your blood sugar level from dropping too low.

Exercise

Physical activity is another important part of your diabetes management plan

. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently.

These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities — such as housework, gardening or being on your feet for extended periods — can improve your blood sugar level.

What To Do

Talk to your doctor about an exercise plan: Ask your doctor about what type of exercise is appropriate for you. In general, most adults should exercise at least 30 minutes a day on most days of the week. If you've been inactive for a long time, your doctor may want to check your overall health before advising you. He or she can recommend the right balance of aerobic and muscle-strengthening exercise.

Keep an exercise schedule: Talk to your doctor about the best time of day for you to exercise so that your workout routine is coordinated with your meal and medication schedules.

Know your numbers: Talk to your doctor about what blood sugar levels are appropriate for you before you begin exercise.

Check your blood sugar level: Check your blood sugar level before, during and after exercise, especially if you take insulin or medications that lower blood sugar. Exercise can lower your blood sugar levels even a day later, especially if the activity is new to you, or if you're exercising at a more intensive level. Be aware of warning signs of low blood sugar, such as feeling shaky, weak, tired, hungry, light-headed, irritable, anxious or confused.If you use insulin and your blood sugar level is below 100 milligrams per deciliter (mg/dL), or 5.6 millimoles per litre (mmol/L), have a small snack before you start exercising to prevent a low blood sugar level. 

Stay hydrated: Drink plenty of water or other fluids while exercising because dehydration can affect blood sugar levels.

Be prepared: Always have a small snack or glucose tablet with you during exercise in case your blood sugar drops too low. Wear a medical identification bracelet when you're exercising.

Adjust your diabetes treatment plan as needed: If you take insulin, you may need to reduce your insulin dose before exercising or wait awhile after exercise to inject insulin. Your doctor can advise you on appropriate changes in your medication. You may also need to adjust treatment if you've increased your exercise routine.

Alcohol

The liver normally releases stored sugar to counteract falling blood sugar levels. But if your liver is busy metabolizing alcohol, your blood sugar level may not get the boost it needs from the liver. Alcohol can result in low blood sugar shortly after you drink it and for as many as 24 hours or more.

Steps On What To Do

Get your doctor's OK to drink alcohol: Alcohol can aggravate diabetes complications, such as nerve damage and eye disease. But if your diabetes is under control and your doctor agrees, an occasional alcoholic drink is fine. Moderate alcohol consumption is defined as no more than one drink a day for women of any age and men over 65 years old and two drinks a day for men under 65. One drink equals a 12-ounce beer, 5 ounces of wine or 1.5 ounces of distilled spirits.

Don't drink alcoholic beverages on an empty stomach: If you take insulin or other diabetes medications, be sure to eat before you drink or drink with a meal to prevent a low blood sugar level.Choose your drinks carefully: Light beer and dry wines have fewer calories and carbohydrates than do other alcoholic drinks. If you prefer mixed drinks, sugar-free mixers — such as diet soda, diet tonic, club soda or seltzer — won't raise your blood sugar.

Tally your calories: Remember to include the calories from any alcohol you drink in your daily calorie count. Ask your doctor or dietitian how to incorporate calories and carbohydrates from alcoholic drinks into your diet plan.
Check your blood sugar level before bed: Because alcohol can lower blood sugar levels long after you've had your last drink, check your blood sugar level before you go to sleep. If your blood sugar isn't between 100 and 140 mg/dL (5.6 and 7.8 mmol/L), have a snack before bed to counter a drop in your blood sugar level.

Menstruation and menopause

Changes in hormone levels the week before and during menstruation can result in significant fluctuations in blood sugar levels. And in the few years before and during menopause, hormone changes may result in unpredictable variations in blood sugar levels that complicate diabetes management.

What to do

Look for patterns. Keep careful track of your blood sugar readings from month to month. You may be able to predict fluctuations related to your menstrual cycle.

Adjust your diabetes treatment plan as needed: Your doctor may recommend changes in your meal plan, activity level or diabetes medications to make up for blood sugar variation.

Check blood sugar more frequently: If you're likely approaching menopause or experiencing menopause, talk to your doctor about whether you need to monitor your blood sugar level more often. Symptoms of menopause can sometimes be confused with symptoms of low blood sugar, so whenever possible, check your blood sugar before treating a suspected low to confirm the low blood sugar level.

Most forms of birth control can be used by women with diabetes without a problem. However, oral contraceptives may raise blood sugar levels in some women.

Stress

If you're stressed, the hormones your body produces in response to prolonged stress may cause a rise in your blood sugar level. Additionally, it may be harder to closely follow your usual diabetes management routine if you're under a lot of extra pressure.

What to do

Look for patterns. Log your stress level on a scale of 1 to 10 each time you log your blood sugar level. A pattern may soon emerge.Take control. Once you know how stress affects your blood sugar level, fight back. Learn relaxation techniques, prioritize your tasks and set limits. Whenever possible, avoid common stressors. Exercise can often help relieve stress and lower your blood sugar level.

Get help 

Learn new strategies for coping with stress. You may find that working with a psychologist or clinical social worker can help you identify stressors, solve stressful problems or learn new coping skills.The more you know about factors that influence your blood sugar level, the more you can anticipate fluctuations — and plan accordingly. If you're having trouble keeping your blood sugar level in your target range, ask your diabetes health care team for help.

Read More

Tips To A Strong Relationship

A healthy relationship can be achieved by gaining a better understanding of valuing what is important to each other. Everyone’s relationship is unique, and people come together for many different reasons. But there are some things that good relationships have in common. Knowing the basic principles of healthy relationships helps keep them meaningful, fulfilling and exciting in both happy times and sad, which empowers you to have a more successful marriage. Healthy relationships are about building each other up, not putting each other down.

Trusting your partner is be necessary for a healthy relationship, but in the beginning trust is not automatic – it has to be earned. It is important to remember that trust is hard to earn but easy to destroy. Think about how you treat (and want to be treated by) someone you care about.

Appreciating your spouse goes a long way in a relationship because, in the midst of an argument it can be difficult to find something to appreciate. Start by generating appreciation in moments of non-stress, and that way when you need to be able to do it during a stressful conversation, it will be easier.

Right after a misunderstanding or argument, try and think of something special 

about your each other, your partners qualities and some good moments and places you've both been together, admit your mistakes and say i am sorry. This will make your relationship stronger and help strengthen the love between you and your spouse. A strong and healthy relationship can be one of the best supports in your life. Good relationships improve all aspects of your life, strengthening your health, your mind, and your connections with others. However, if the relationship isn't working, it can also be a tremendous drain. Relationships are an investment. The more you put in, the more you can get back. People who are in deep, soulful relationships are not afraid to be themselves. They are not afraid of showing their edges and therefore they give their partner permission to do the same.

The Key Ingredients Of A  Strong Relationship 

Communication: One of the most important ingredients of a healthy relationships of any kind is open and honest communication. Do not expect your spouse to read your mind. Work to create an environment in which each other feels safe to talk freely and express feelings or opinions knowing it is okay to disagree. Communication is based on clarifying issues, specifying feelings, and working together for mutually satisfying solutions. If one partner does something that hurts the other in any way they take responsibility, and make needed changes in their demonstration of love for the other partner.

Honesty and Accountability: Is your relationship built on truthfulness, or are there games involved? Admitting when you are wrong, keeping your word, and not making excuses for your own actions. Relationship is built on truth rather than game playing. Be truthful to yourself and your partner if you want true love. Many people are taught to lie to protect someone's feelings, either their own or those of their partner. Lies create disconnection between you and your relationship, the unarguable truth is about your true feelings. Your partner can argue about anything that happens outside of you, but he or she cannot rationally deny your feelings

Support: Being supportive, wanting the best for your spouse, and being able to rely on each other. Offering encouragement when necessary, being okay with your spouse having/keeping friends. The couple feels secure sharing private aspects of each other’s thoughts and feelings.Since couple feels secure there is no jealousy or possessiveness. Individuals can let their barriers down and allow the other person to see their perceived weaknesses, without fear of negative reactions from them. Individuals are able to be open to what the other person is feeling.

Personal Integrity: Partners are able to maintain beliefs and sense of self as well as offer time & attention to the relationship. Partners have some independence & privacy and care about each other’s quality of life. Working on a relationship always begins with working on ourselves; take responsibility for our behaviour.

Respect: Each person is valued for who they are and what they bring to the relationship. Treat the other person as if he/she is of value. Find ways to appreciate them for who they are. Differences in thoughts, feelings, values, personality, and background and so on are accepted and respected. Appreciate your partner for who they are. Pay attention, listen to your partner non judgementally, being emotionally affirming and understanding, and value your partner’s opinion even if it differs from yours. Realize that your partner will not be able to meet all of your needs. Remember that some of the needs can be met outside relationship.

Open Negotiation & Fairness: Seeking mutually satisfying resolutions to conflict, being willing to find solutions that are agreeable to both people. When differences come up, try to see the situation from your partner’s point of view and try to work through them together (agreeing to disagree sometimes, willing to compromise). No issue or problem is more than important your relationship.

Inspiration: There is a subtle difference between wanting to change someone and wanting to inspire someone to change. The difference is in the motivation: wanting to change someone serves you. Wanting to inspire someone to change for their own sake, serves you both.

Economic Partnership: Making money decisions together, making sure both partners benefit from financial arrangements, sharing dating expenses, accepting both partners need to hold a job.

Shared Power: In general, each person has an equal say in the relationship, although at time, one person may have greater say because of more information or experience in an area. Each is mindful of the other’s needs and wants as well as yours. The individuals view themselves as part of a couple that brings each person more happiness & allows each to be stronger.

Non-Threatening Behavior: Talking and acting so that each person feels safe & comfortable expressing her/himself and doing things Intimacy: Respecting your partner’s boundaries, respecting each other’s privacy, not pressuring your partner, being faithful.

Physical Affection: Holding hands, hugging, kissing, and sitting with your arm on your partner’s shoulder. Respecting each other’s right to say no, asking before acting.

Tips To Consider As You Take your “relationship temperature:”

1. Do you keep what your partner tells you within the confine of your relationship?  
2. Do you give each other space, Spending too much time together doesn't give you any time to miss each other and can even be a drain in a relationship. 
3. How well do you and your partner listen to each other? 
4. During conversation with your partner, do you look each other in the eyes and really hear each other out or do you already plan a response before your partner has finished talking? 
5. How willing are you to take responsibility for your role in your relationship? Most people are good at finding faults in each other especially those with whom they are in relationship with. 
6. Do you apologize when you make a mistake or disappoint your partner? 
7. Are you able to follow through with the little promises that you make?   
8. Are you conscious of your parner's likes, dislikes, sensitivities and emotional needs? 
9. The distracting presence of smartphones and other gargets can put a damper on intimacy and relationships. 

In order for a relationship to be balanced and healthy, each person needs to assert his or her own needs and be responsive to those of their partner. Over time, couples have a tendency to take each other for granted, not realizing that recognition, appreciation and affection need to be regularly exchanged, in whatever way it works for both of them. Realize that healthy relationships take continual work and effort to maintain.

NB: In the comments below we would love to hear from you, which of these points do you want to work on?

Read More

Medication Awareness For Diabetics

Insulin and other diabetes medications are designed to lower your blood sugar levels when diet and exercise alone aren't sufficient for managing diabetes. But the effectiveness of these medications depends on the timing and size of the dose. Medications you take for conditions other than diabetes also can affect your blood sugar levels.

What to do:

• Store insulin properly. Insulin that's improperly stored or past its expiration date may not be effective. Insulin is especially sensitive to extremes in temperature.
• Report problems to your doctor. If your diabetes medications cause your blood sugar level to drop too low or if it's consistently too high, the dosage or timing may need to be adjusted.
• Be cautious with new medications. If you're considering an over-the-counter medication or your doctor prescribes a new drug to treat another condition — such as high blood pressure or high cholesterol — ask your doctor or pharmacist if the medication may affect your blood sugar levels. Liquid medications may be sweetened with sugar to cover their taste. Sometimes an alternate medication may be recommended. Always check with your doctor before taking any new over-the-counter medication, so you know how it may impact your blood sugar.

Read More

Exercise Benefits On Diabetic Patient

Exercise

Physical activity is another important part of your diabetes management plan. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently.

These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities — such as housework, gardening or being on your feet for extended periods — can improve your blood sugar level.

What to do

• Talk to your doctor about an exercise plan. Ask your doctor about what type of exercise is appropriate for you. In general, most adults should exercise at least 30 minutes a day on most days of the week. If you've been inactive for a long time, your doctor may want to check your overall health before advising you. He or she can recommend the right balance of aerobic and muscle-strengthening exercise.
• Keep an exercise schedule. Talk to your doctor about the best time of day for you to exercise so that your workout routine is coordinated with your meal and medication schedules.
• Know your numbers. Talk to your doctor about what blood sugar levels are appropriate for you before you begin exercise.
• Check your blood sugar level. Check your blood sugar level before, during and after exercise, especially if you take insulin or medications that lower blood sugar. Exercise can lower your blood sugar levels even a day later, especially if the activity is new to you, or if you're exercising at a more intensive level. Be aware of warning signs of low blood sugar, such as feeling shaky, weak, tired, hungry, lightheaded, irritable, anxious or confused.
  If you use insulin and your blood sugar level is below 100 milligrams per deciliter (mg/dL), or 5.6 millimoles per liter (mmol/L), have a small snack before you start exercising to prevent a low blood sugar level. 
• Stay hydrated. Drink plenty of water or other fluids while exercising because dehydration can affect blood sugar levels.
• Be prepared. Always have a small snack or glucose tablet with you during exercise in case your blood sugar drops too low. Wear a medical identification bracelet when you're exercising.
• Adjust your diabetes treatment plan as needed. If you take insulin, you may need to reduce your insulin dose before exercising or wait awhile after exercise to inject insulin. Your doctor can advise you on appropriate changes in your medication. You may also need to adjust treatment if you've increased your exercise routine.

Read More