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Balancing screen time

By Murray Green

The Canadian Pediatric Society recommends no screen time for children under two years old, less than one hour of screen time daily for children between the ages of two and four, and less than two hours of screen time per day for older children.

Too much screen time can limit time for physical activity, reading, schoolwork, talking with family and friends. But you can help your children develop healthy habits by monitoring screen time and teaching them to use media safely and wisely, according to Alberta Health Services.

Keeping track of screen time–have a central spot in your home to keep all your devices.

Make a family television show schedule together and post it where everyone can see it.

When someone is talking to you, stop looking at the screen and look at the person. When you play or read with your child, turn off the television and other screens.

Make screen time active—play during commercials and choose shows that get your family up and moving.

At mealtimes, put your media devices aside. Use the time to talk to each other.

Making small, gradual changes to what and how much you watch on television and other screens will help you and your child maintain the changes. The decision to change and how you do it are up to you. You can find a way that works for your family.

When you are ready to try, your doctor can give you information and support to help.

Breaking unhealthy habits and making new healthy habits

By Lori Larsen

One of the most difficult things to do is to move away from what might otherwise be considered comfortable, in an effort to break habits that may not have the best influence on your wellbeing.

However, once a person understands the negative impact some habits can have on their health and life, breaking them makes sense.

The following are some unhealthy habits that can increase the risk of disease.

Eating on the go. Eating foods containing high sugars, trans fats and sodium on a regular basis can increase the risk of cancer, heart disease, high blood pressure, inflammation, infections, allergies and lower the immune system. Instead, opt for making healthy meals and freezing them or using a slow cooker for ready made foods.

Smoking. The evidence speaks for itself, smoking can increase the risk of cancer, heart disease, strokes, high blood pressure and can trigger or aggravate breathing problems such as asthma or bronchitis. Inquire with your physician about the “stop smoking” programs and services available.

Living a sedentary lifestyle. Lack of exercise can lead to weakened muscles, increased blood pressure, Type 2 diabetes, cancer, obesity, heart disease, cardiovascular disease, stroke and osteoporosis. Even if you start with baby steps, a body in motion stays in motion.

Not getting proper sleep. Lack of enough and restful sleep can lead to heart disease, heart failure, irregular heartbeat, high blood pressure, stroke, weakened immune system, weight gain and an increase risk of diabetes. To ensure the best sleep you can get; avoid naps during the day, stick to a routine time for going to bed, avoid foods or beverages with caffeine prior to bedtime, avoid drinking alcohol before going to bed, maintain your bedroom at a comfortable temperature (not to hot not too cold, just right), have your room as dark as possible (avoid blue lights from devices) and seek medical attention if snoring is disrupting your sleep.

Ignoring stress and what causes it. Constant states of unhappiness releases stress hormones which in turn can increase blood pressure and blood sugar, lower immunity, slow digestions and contribute to an overall feeling of unwellness. Learn to recognize what triggers stress with you and in your life and use some simple remedies to manage it, such as exercise, meditation, deep breathing, laughing, enjoying a hobby, getting outside and enjoying nature and looking on the bright side.

Alcohol overuse. Consuming two or more drinks a day for women and three or more for men can increase the risk of liver damage, some cancers, high blood pressure and depression. Cutting back to one drink a day for women and two or less for men, reserving your intake of alcohol with meals so you sip slower and drinking for the taste not to get drunk or as a way of coping with stress, will help you reverse the habit of overuse.