Family Health Guide 2021 by Staten Island Parent

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8 Ways to Reach a Healthy Blood Pressure

o take care of your heart, it’s important to know and track your blood pressure. Millions of Americans have high blood pressure, also called hypertension, but many don’t realize it or aren’t keeping it at a healthy level. For most adults, healthy blood pressure is 120/80 millimeters of mercury or less. Blood pressure consistently above 130/80 millimeters of mercury increases your risk for heart disease, kidney disease, eye damage, dementia and stroke. Your doctor might recommend lowering your blood pressure if it’s between 120/80 and 130/80 and you have other risk factors for heart or blood vessel disease. High blood pressure is often “silent,” meaning it doesn’t usually cause symptoms but can damage your body, especially your heart over time. Having poor heart health also increases the risk of severe illness from COVID-19. While you can’t control everything that increases your risk for high blood pressure – it runs in families, often increases with age and varies by race and ethnicity – there are things you can do. Consider these tips from experts with the National Heart, Lung, and Blood Institute’s (NHLBI) The Heart Truth program:

Know your numbers. Everyone ages 3 and older should get their blood pressure checked by a health care provider at least once a year. Expert advice: 30 minutes before your test, don’t exercise, drink caffeine or smoke cigarettes. Right before, go to the bathroom. During the test, rest your arm on a table at the level of your heart and put your feet flat on the floor. Relax and don’t talk. Eat healthy. Follow a heart-healthy eating plan, such as

NHLBI’s Dietary Approaches to Stop Hypertension (DASH). For example, use herbs for flavor instead of salt and add one fruit or vegetable to every meal.

Move more. Get at least 2 1/2 hours of physical activity

each week to help lower and control blood pressure. To ensure you’re reducing your sitting throughout the day and getting active, try breaking your activity up. Do 10 minutes of exercise, three

times a day or one 30-minute session on five separate days each week. Any amount of physical activity is better than none and all activity counts.

Aim for a healthy weight. If you’re overweight, losing just 3-5% of your weight can improve blood pressure. If you weigh 200 pounds, that’s a loss of 6-10 pounds. To lose weight, ask a friend or family member for help or to join a weight loss program with you. Social support can help keep you motivated. Manage stress. Stress can increase your blood

pressure and make your body store more fat. Reduce stress with meditation, relaxing activities or support from a counselor or online group. Have a Healthy Pregnancy. High blood pressure during pregnancy can harm the mother and baby. It also increases a woman’s risk of having high blood pressure later in life. Talk to your health care provider about high blood pressure. Ask if your blood pressure is normal and track it during and after pregnancy. If you’re planning to become pregnant, start monitoring it now.

Stop smoking. The chemicals in tobacco smoke can harm your heart and blood vessels. Seek out resources, such as smoke free hotlines and text message programs, that offer free support and information. Work with your doctor. Get help setting

your target blood pressure. Write down your numbers every time you get your blood pressure checked. Ask if you should monitor your blood pressure from home. Take all prescribed medications as directed and keep up your healthy lifestyle. If seeing a doctor worries you, ask to have your blood pressure taken more than once during a visit to get an accurate reading. To find more information about high blood pressure as well as resources for tracking your numbers, visit nhlbi.nih.gov/ hypertension. By the National Heart, Lung, and Blood Institute via Family Features

May 2021 • siparent.com

health care guide

Brain Gains:

7 Foods to Boost Kids’ Academic Performance

act is, all the books, tablets, and notepads kids use for studying are useless if their brains are not in top functioning form. There are certain nutrients that are crucial for their brain development, and better brain development means better brain function, memory, and concentration—all of which contribute to better academic performance. To keep your kids’ performance at optimum levels, we’ve rounded up seven of the best brain foods to help boost their mental power, and also talked to Brainly’s parenting expert, Patrick Quinn, for pro parenting tips on how to incorporate them into your kids’ daily diet.

1 Nuts & Seeds

Nuts and seeds are packed with nutrients that are essential for brain health including essential fatty acids, protein, zinc, and B-vitamins. They’re also natural mood boosters that are portable and versatile, making them an excellent choice for study snacks. Parent tip: Kids aren’t always going to love these. But mixing them in a trail mix with a few chocolate pieces or yogurt chips is a great way to get them munching on the healthy nuts and seeds. Just be careful not to send this in as a school snack in districts where nut allergies can affect other kids.

2 Greek Yogurt

Full-fat Greek yogurt packs a lot more protein than other yogurts (and much less sugar), and can help keep brain cells in good form for sending and receiving information. It’s also full of protein and B-vitamins—essential for the growth of brain tissue, neurotransmitters, and enzymes. Greek yogurt is also a great source of Calcium and Vitamin D. Parent tip: Mix in a teaspoon of honey and some cinnamon to turn this healthy option into a delicious one as well. The problem for me at that point is avoiding eating it myself before the kids get it.

3 Berries

Berries are rich in a variety of compounds that may help promote academic performance and protect brain health. Berries (including blueberries, strawberries, and blackberries) are especially high in flavonoid compounds called anthocyanins, believed to improve mental performance by increasing blood flow to the brain. They also protect against inflammation and improve certain signaling pathways that promote nerve cell production and cellular processes involved in learning and memory. Parent tip: Berries make an easy study snack, but they can cause sticky fingers that can lead to messy keyboards and homework papers. Try putting several different types of berries on kid-friendly skewers for a fun, healthy, and mess-free desk snack.

30 May 2021 • siparent.com

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May 2021 • siparent.com

health care guide 4 Fish

Fish is an excellent source of Vitamin D and the Omega-3 fatty acids DHA and EPA— both essential for brain growth and function. Consuming more Omega-3s means kids will have sharper minds and better mental skills. Parent tip: Fish can be a tricky one with kids. If you get them accustomed to eating it when they’re young, they’ll be more likely to be open to new fish dishes when they’re pre-teen and teenagers. You can make fish tasty for kids by serving it simply grilled, like fish sticks, or including it in tacos or in tuna sandwiches. Another option is using canned salmon to make delicious salmon salad sandwiches that can be mixed with reduced-fat mayo or non-fat Greek yogurt, raisins, chopped celery, and carrots.

5 Eggs

The versatile egg is a great source of protein, and egg yolks are packed with choline, which helps memory development. Eggs can be served in a variety of ways and can be enjoyed at breakfast, as a mid-afternoon snack, or even at dinner.

Parent tip: Eggs are great for making grab-and-go breakfasts kids can eat on the road. Scramble eggs into a whole grain tortilla to make a grab-and-go breakfast burrito, or make your own version of an Egg McMuffin at home by putting a fried egg on top of a toasted English muffin and topping it with a slice of low-fat cheese. Bonus tip: Eggs aren’t only a great healthy option that will keep them full thanks to the protein, but it’s also a really great gateway to cooking for the budding chef. Teach them how to make scrambled eggs, a fried egg, or a veggie omelet, and you’re fostering a whole new side of creativity. Plus… you might get the occasional breakfast out of that deal!”

6 Oatmeal

Oats are extremely nutritious and they can provide the energy and fuel for the brain that kids need first thing in the morning. Oatmeal is also a fiber-rich food that keeps heart and brain arteries clear. In one study, kids who ate sweetened oatmeal did better on memory-related school tasks than those who ate sugary cereal. Parent tip: Delicious AND helps with memory at school? Oatmeal should really be considered a bit of a superfood for our kids. It’s another food option that can be endlessly tweaked to suit the tastes of your individual kiddos. You can dress oatmeal up with applesauce, dried fruit, almonds, and banana to make it tastier and more appealing to kids. Due to its natural compounds, adding cinnamon also gives oatmeal an extra ingredient that will help to protect brain cells.

7 Apples and Plums

Kids usually have a craving for sweets. Apples and plums are lunchbox-friendly items that contain quercetin, an antioxidant that helps fight the decline in mental skills. Keep them organic to get the best benefits. Parent tip: These are some of the few snacks that are on the ‘help yourself’ list in my house. It’s great because kids can grab one when they get home from school while doing homework, or anytime they want a quick bite. For a heartier snack, you can also cut apples into chunky slices and spread them with almond or peanut butter, or you can freeze pitted plums and add them to a favorite nutrient-rich fruit smoothie.

32 May 2021 • siparent.com

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May 2021 • siparent.com

health care guide

Child Anxiety:

This Is When You Should Start to Worry

It’s normal for kids to have bouts of fear—but when should you start to worry about your child’s anxiety? By Stacey Feintuch

ids of all ages worry. Your baby cries when you leave the room. Your toddler may fear clowns. Separation anxiety may make your preschooler cry. Your elementary schooler may have a stomachache on the day of a spelling test. Middle schoolers may be nervous about making a presentation in front of their virtual or in-person class. Your high schooler may worry about getting a pimple. Children have bouts of fears, worries, and anxiety at some point; these are totally normal feelings. “If you don’t have a range of emotions, that’s abnormal,” says Joel Friedman, Ph.D., clinical director at the Center for Family Guidance in Marlton, NJ. Normal childhood anxieties from new people, places, and experiences come and go throughout a child’s life. They need time to learn about, work with, and get comfortable with something new. “Kids are resilient,” says Sanam Hafeez, Psy.D.,

34 May 2021 • siparent.com

a New York City-based licensed clinical neuropsychologist, teaching faculty member at Columbia University’s Teachers College, and founder and clinical director of Comprehensive Consultation Psychological Services, P.C. “They’re able to shake off a lot of stuff.” Some kids ask a lot of questions when they’re anxious. Others figure things out on their own, which can have negative consequences. “Children often ‘fill in the blanks’ with assumptions that can trigger anxious feelings,” says Connecticut-based psychotherapist Haley Neidich, LCSW.

Signs of Child Anxiety It can be difficult for parents to admit when their child has a problem, Dr. Hafeez says. Usually, though, it will be so obvious

LIPM that you can’t ignore it. “You have to pay close attention to the signs and know when it’s time to get help,” she says. “Most of us are reluctant to admit that there is a problem. But on some level, we know.” Here are some signs of when to worry about child anxiety: • tendency to worry about what can go wrong in any scenario • avoidance of specific activities, situations, or people • persistent stress despite an adult’s reassurance • trouble sleeping at night, insisting on sleeping with parents, or waking up with bad dreams • fears or worries that interfere with normal daily activities and are difficult to control • changes in appetite • phobias and fears that they’ll likely never encounter • headaches, fatigue, rashes, stomachaches, or other physical symptoms that are unrelated to other medical conditions • unrealistic worries (concerned about getting pregnant without having sex) • anxiety is out of proportion and they lack the insight to realize their worries are exaggerated (worry about SATs while only in grade school) • overly self-conscious (they won’t order in a restaurant for fear of humiliation) • anxiety is uncontrollable (crying at schooling because think their parent will die when they’re apart) • difficulty concentrating • significant change in anxiety in a short period of time • changes in relationships such as choosing not to be around people

When to Worry About Child Anxiety Fears and worries are a natural reaction to new or stressful situations. “You should worry when the anxiety becomes persistent, constraining, and/or begins to impact or interfere with the child’s daily functioning. Facing anxiety or worry is normal and expected throughout childhood. It’s how the child copes when confronted with anxiety that makes the difference,” says Francyne Zeltser, Psy.D., a licensed psychologist and certified school psychologist in the New York metropolitan area. “If your child is having trouble coping and the anxiety or worries seem overbearing, it’s time to intervene and help.” Speak directly to your child when you notice something isn’t typical for him, Dr. Friedman says. Younger children will be more vague, not provide as much insight, and won’t be able to pinpoint exactly how they’re feeling—hey may say they have a stomachache, for example. For older kids, choose a time of day to talk about their concerns or worries and why those are reasonable fears, then table the discussion for the day. “If they carry it with

them all day long, it gets a life of its own,” Dr. Friedman says. With kids home more due to the pandemic, they have less transitional time (they may not be on a school bus, for example) and structure that would typically distract them from their thoughts. “With their environment not changing, they may tend to focus more on what’s bothering them, and that makes it more intense,” he says. “They’re living too much in their head and not really living.”

How to Help Your Child Try to figure out why your child is feeling anxious. Consider what triggers the anxiety, how long your child is anxious, what helps reduce the anxiety, and what worsens it. “By better understanding why the anxiety occurs, you can help your child plan, so they feel prepared and confident to navigate the anxiety-producing situation,” Dr. Zeltser says.

Don’t dismiss your child’s feelings. You don’t want him to believe that something is wrong with him, so “it’s important to validate his feelings,” says Jessica Senick, MSW, LCSW, a psychotherapist who practices in Red Bank, NJ. Don’t take what’s happening personally: “It’s not necessarily indicative of something that you as a family have caused,” she says. If you pressure your child to feel a certain way, she may hide her real emotions, making it harder to see the seriousness of her anxiety. Ignoring an anxiety disorder puts him at increased risk of substance abuse, self-harm, and other negative coping strategies. “Helping your child heal from anxiety can help them learn to trust that their caregivers will be there for them when life gets bumpy in the future,” Neidich says.

Consider professional help. Get your child treatment from a mental health professional if what you’re doing isn’t working. “Childhood anxiety is common and treatable, especially when caught early on,” Dr. Zeltser says. Your child will be taught coping skills to help her manage the anxiety and reduce physical, emotional, and cognitive issues. She may be prescribed medication. With proper treatment and support, most kids eventually outgrow childhood anxiety. “Remember, anxiety is rooted in a real or perceived fear of the unknown,” Dr. Zeltser says. “Providing your child with the tools they need to better circumnavigate their worries will accelerate their ability to overcome the anxiety.” Stacey Feintuch is a freelance writer for print and online publications. She lives in Bergen County, NJ, and is mom to two boys.

May 2021 • siparent.com

family health care professionals

Salvatore Indelicato DMD, PC

A long time resident of Staten Island, Dr. Salvatore Indelicato has been providing personal, gentle, quality orthodontic care to the Staten Island community for over 25 years. He received his dental degree, with highest honors, from the University of Florida and completed his orthodontic specialty training at the University of Medicine and Dentistry of New Jersey. Our state-of-the-art practice provides digital scanning and orthodontic treatments for children as well as adults. Recognized as a Diplomate of the American Board of Orthodontics, Dr. Indelicato is Board Certified and is a member of the American Association of Orthodontics. 444 Huguenot Avenue Staten Island, NY 10312 718.967.5213 Instagram @bracesbydrsal

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Michael DeSimone Ph.D, LCSW

Offering Telehealth therapy sessions via telephone or video during the pandemic. Treating a number of Acute Stress Disorders triggered by the ongoing threat of Covid 19. I continue to provide mental health services related to anxiety, depression, relationship difficulties, loss and grief for adults, adolescents and latency age children. Private and confidential. 175 Burbank Ave (New Dorp) 917.301.5962 michael.w.desimone@gmail.com

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Dermatology

Vanguard Dermatology

pediatric dentistry

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With over 25 years of specialty experience, Dr. Lazzara and her staff serve children of all ages and those with special needs. We offer general anesthesia and sedation in our office or at Staten Island University Hospital. We are board certified pediatric dentists.

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36 May 2021 • siparent.com