Professionals present their prime well being suggestions for members of the family of all ages and phases.

Suggestions for Wholesome Infants

(cdc.gov)

1. Good Diet: Breastfeeding is the best choice. Breastfed infants have diminished dangers of ear and respiratory infections, bronchial asthma, sudden toddler dying syndrome and weight problems. Add wholesome strong meals at 6 months.
2. Shield Child from Secondhand Smoke: Infants uncovered to secondhand smoke usually tend to die from SIDS and are sick extra typically.
3. Protected Sleep: Place infants on their backs to sleep for naps and at evening. Use a agency, flat sleep floor. Use a crib or bassinet in the identical room the place you sleep for six months. Don’t use delicate bedding reminiscent of blankets, pillows, bumper pads and delicate toys. Don’t cowl the infant’s head.
4. Medical and Dental Care: Nicely-child visits are essential to ensure child is rising and assembly developmental milestones. Get vaccines to forestall sicknesses. Good oral well being begins in infancy. (see suggestions under)
5. Automobile Security: Buckle infants and toddlers in a rear-facing automotive seat with a harness within the again seat till they attain most weight or peak restrict of their automotive seat – often between 2 and 4 years.

Suggestions for Dental Well being: Yr One

Offered by Dr. Ryan Roberts, pediatric dentist, On the Cusp Pediatric Dentistry

1. Good dental habits start at delivery: Infants are born with a full set of 20 child tooth of their gums; 10 on prime and 10 on backside.  That’s why dental care begins earlier than the primary tooth seems.
2. DO make cleansing a part of your feeding routine: Even when your child’s tooth haven’t appeared but, clear his or her mouth after every feeding with a moistened gauze or washcloth. As soon as tooth start to look, brush them twice a day with a delicate toothbrush and a small “smear” of fluoride-containing toothpaste.
3. DO NOT share cups, utensils or meals: Cavities are contagious!  Keep away from sharing utensils or meals… blowing on meals to chill it off… tasting from the spoon… placing pacifiers in your mouth… and kissing on the lips.
4. DO use fluoride: Use toothpaste that incorporates fluoride.  In case your consuming water doesn’t comprise fluoride, your little one may have dietary supplements.
5. DO NOT let your little one go to sleep with a bottle of milk or juice: You’re actually bathing her tooth in a puddle of sugar. Don’t ever put your child to mattress with a cup or a bottle of milk or juice, NO MATTER WHAT.
6. Say “bye-bye” to the bottle by 12-14 months: By the point your little one is one year-old, she or he ought to have the ability to sit up, maintain a cup and drink from it.
7. DO take your little one to the dentist by age one: Tooth decay can happen as early as 6 months outdated.  DO NOT wait till your little one is 2 or 3 years outdated earlier than taking them to the dentist.

Get it performed, 12 months one.

Dr. Ryan Roberts is a board-certified pediatric dentist at On the Cusp Pediatric Dentistry.

Suggestions for Wholesome Youngsters

Offered by Charity Pollak, MD FAAP, Midtown Pediatrics

Many elementary-aged youngsters haven’t developed a robust immunity to widespread sicknesses. Frequent sickness will not be uncommon on this age group. Whereas it’s unattainable to maintain your youngsters from ever getting sick, it pays to attempt to cut back their probabilities.

1. Handwashing: An important factor you are able to do to assist restrict your little one’s publicity to infections is to show them how and when to clean their palms. Handwashing is most essential after utilizing the lavatory, earlier than consuming, after touching pets, after taking part in exterior and after coughing, sneezing or blowing the nostril.
2. Sleep: A number of research counsel that insufficient quantities of sleep have an effect on how your physique is ready to make antibodies and different substances that assist struggle infections. The American Academy of Pediatrics advises youngsters ages 3-5 years get 10-13 hours of sleep and ages 6-12 years get 9-12 hours.
3. Immunizations: Vaccines cut back sickness, hospitalization and dying. I counsel mother and father to observe CDC tips with the intention to lower the probabilities of their youngsters turning into sick. This 12 months, along with routine vaccines, elementary-aged youngsters ought to get flu and COVID-19 vaccines. Flu vaccines are up to date yearly. Kids ought to ideally be vaccinated each fall, though it isn’t too late to get a flu shot. In mid-September, the CDC authorised an up to date 2023-2024 COVID‑19 vaccine. Even when your little one had a COVID vaccine prior to now, they need to get the up to date shot. If it isn’t obtainable at your physician’s workplace, youngsters can get the vaccine at Walgreens, CVS or the Tulsa Well being Division.
4. Breakfast: Many research have linked consuming breakfast to improved college efficiency. Some research counsel it might additionally enhance immune system perform. Carbohydrate-rich meals like fruits, complete grains and low-fat dairy are extra slowly digested than different sugary meals and supply a extra regular provide of glucose. Including a protein reminiscent of eggs, nuts or avocado supplies power to cells for even longer.
5. Stress: Stress that happens commonly over a protracted time frame can have a unfavourable influence on a baby’s immune system and bodily well being. Offering day by day routine, consistency, peaceable areas and enjoyable actions helps cut back stress.
6. Bodily Exercise: Train can enhance well being and immune system perform. The US Division of Well being and Human Providers recommends that youngsters ages 6 and up get no less than 60 minutes of moderate-to-vigorous bodily exercise day by day.

Dr. Pollak is a board-certified pediatrician and a Fellow of the American Academy of Pediatrics. She has been a training pediatrician within the Tulsa space for over 20 years. She is on employees at Hillcrest Medical Middle and sees sufferers at her non-public apply, Midtown Pediatrics, at twelfth and Utica. She has three youngsters and is a robust supporter of Tulsa Public Colleges. Her exterior pursuits embody biking, yoga and every kind of music.

Suggestions for Wholesome Adults

Offered by Rachel Ray, D.O., FAAFP

Good well being is crucial for a protracted, self-managed and fulfilling life, and adopting wholesome habits can cut back illness and enhance psychological and bodily well-being. Listed here are 5 essential suggestions adults ought to contemplate:

1. Balanced Diet: A well-rounded weight loss program is the muse of fine well being. Plan to eat quite a lot of fruits, greens, complete grains, lean proteins and wholesome fat. Keep away from massive parts and restrict the consumption of processed meals, quick meals, sugary drinks and extreme quantities of saturated fat and sodium. Hydration is significant to our organs and bodily features – goal eight glasses of water a day and keep away from extreme caffeine.
2. Common Train: Common bodily exercise promotes cardiovascular well being, helps keep a wholesome weight and boosts our psychological well being. Goal for no less than 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio train per week and mix that with muscle-strengthening actions on two or extra days. Concentrate on actions you take pleasure in and make them a part of a long-term routine.
3. Satisfactory Sleep: High quality sleep is linked to improved mind perform, temper regulation and a robust immune system. Adults usually want 7-9 hours of sleep per evening. Create a constant sleep schedule, set up a soothing bedtime routine, and create a cushty sleep surroundings that’s cool, quiet and uninterrupted.
4. Stress Administration: Power stress can negatively influence bodily and psychological well being. Strive stress-reducing methods reminiscent of deep respiratory workout routines, mindfulness, meditation or partaking in enjoyable hobbies. When you’ve got signs of psychological sickness or habit, speak along with your physician or go to a psychological well being skilled.
5. Common Well being Examine-ups: Schedule time along with your physician for preventative well being care together with coronary heart and most cancers screenings, blood stress checks, vaccines, and checks for diabetes, ldl cholesterol and different sicknesses. Understanding your well being situation(s) and making knowledgeable choices can assist you keep away from persistent illnesses and life-threatening conditions.

Incorporating these well being suggestions into your way of life can contribute to a more healthy, extra vibrant life, selling longevity and total happiness.

Dr. Ray is a board-certified household medication doctor on the OSU Household Drugs – Harvard clinic. She supplies acute care companies for adults and youngsters with pressing circumstances reminiscent of coughs, COVID, flu, sinus infections, sprains, fractures, digestive points and different non-life-threatening circumstances. Dr. Ray earned her physician of osteopathy diploma from Oklahoma State College Faculty of Osteopathic Drugs and accomplished her household medication residency on the College of Oklahoma Faculty of Drugs. She is a Fellow of the American Academy of Household Physicians, and a member of the Oklahoma State Medical Affiliation, the Oklahoma Osteopathic Affiliation and the Tulsa County Medical Society.

Suggestions for Psychological Well being for Households

Offered by David Leifeste, MS LPC

The main focus is on small, reasonable habits that tune us in to our wants, whereas bringing us collectively. Modeling self-care, emotional consciousness and work-life steadiness helps stop burnout and builds robust psychological well being.

1. Apply Gratitude: Taking time every day to write down down or share belongings you’re grateful for trains our brains to focus extra on the optimistic. This builds resilience.
2. Get Energetic Outdoors: Common train, particularly open air, reduces anxiousness and boosts temper by means of endorphin launch. Happening household walks fashions self-care.
3. Set Apart System-free Time: Fixed stimulation from expertise heightens stress. Take pleasure in actions collectively device-free to be mentally current with each other.
4. Share Feelings and Validate Them: Creating an open surroundings the place everybody feels secure expressing feelings teaches wholesome coping mechanisms.
5. Strive Mindfulness Methods: Easy respiratory workout routines, meditation or yoga helps calm the nervous system. Doing this as a household develops emotional intelligence.

David Leifeste has practically 40 years of expertise in counseling, govt teaching and public talking. davidleifeste.com