Stay Healthy Weekly November 2021

Issue: OCTOBER 2021

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can lead to worse dizziness and potential coma or death.

one is feeling depressed, they should talk to a doctor.

Fatigue Or Drowsiness

Reduced Blood Pressure

Fatigue and drowsiness are also common side effects of a muscle relaxer that works on the central nervous system. This is another reason individuals shouldn’t drive or do potentially dangerous activities until they’re aware of how they affect them. Some patients might find muscle relaxers make them fall Reviewed by Tenby, Michael MD asleep much more quickly than trying to sleep withMuscle relaxers, also called muscle relaxants, are a out these medications. Individuals, of course, shouldtype of medication used to treat muscle spasticity n’t take these medications with alcohol, as if they do, or muscle spasms. Muscle cramps and spasms occur the fatigue they cause can be just the start of a powhen there are sudden and involuntary contractions tentially life-threatening reaction. If patients find of a group of muscles or singular muscle. Some musthe fatigue they’re experiencing is interfering with cle spasms are caused by excess muscle strain, and their daily life, they should talk to a doctor about while some cramps can be caused by temporary alternative options for treatment. It’s important not muscle fatigue, they can also be caused to combine muscle relaxers with sleeping medicaby chronic conditions. Neck pain, lower back pain, tions or depressant drugs like opioids. Individuals and fibromyalgia all tend to present with cramping. also shouldn’t use them with St. John’s wort or other Muscle spasticity occurs when a muscle continuously similar herbal supplements. Patients who have liver spasms to the point of tightness, rigidity, or stiffness. problems, who have a neurological disorder This condition can interfere with normal movement, or mental health issue, or who are older than sixtytalking, or walking. It is caused by conditions that five, should talk to their doctor about how to safely injure the brain or spinal cord. Muscle relaxers are mitigate the effects of muscle relaxers. often necessary to treat these conditions, but it’s important to know the side effects to watch out for. Depression

Depending on the drug and the way it works within the body, individuals might experience reduced blood pressure as a result of muscle relaxants. This isn’t always a bad thing, especially if patients had slightly elevated blood pressure to begin with. However, if they already take medication to lower their blood pressure, it may interact with the relaxant and cause their blood pressure to become too low. Low blood pressure is defined as any reading lower than 90/60, but the ideal blood pressure is 120/80. When blood pressure is low on a long-term basis, it’s usually not cause for concern, as naturally low blood pressure doesn’t tend to cause symptoms. However, when an individual’s blood pressure drops suddenly, it can cause their brain to be deprived of oxygen because it isn’t getting adequate blood supply. A sudden blood pressure drop happens most often when individuals get up from a seated position or sit up after laying down. When this happens, individuals might suddenly feel dizzy and faint. Some also experience low blood pressure if they stand for long periods.

Any muscle relaxant individuals take will have some side effects, especially if it acts on the central nervDizziness is a common side effect of centrally acting ous system. Depression is a common side effect of skeletal muscle relaxants (SMRs). A centrally acting muscle relaxers. The symptoms will typically go away SMR is prescribed alongside physical therapy and once patients stop taking the relaxer or lower their rest to help with muscle spasm relief. They act on dose. Many muscle relaxers work by inhibiting the the central nervous system by creating a sedating central nervous system function. This helps relieve effect or preventing the nerves from transmitting the pain from muscle spasms and spasticity by keeppain signals to the brain. Because the effects of longing individuals from feeling it as fully. However, it term use aren’t proven, patients shouldn’t use these can also cause their emotions to feel blunted and for longer than two to three weeks. Patients experithoughts to feel sluggish and slow. Clinical depresencing dizziness might have trouble keeping their sion occurs when individuals feel intensely sad or balance and get suddenly lightheaded when they empty in ways that interfere in day-to-day life. To stand up. Though dizziness isn’t always a sign of a receive an official diagnosis of major depression, serious problem, patients should talk to a doctor if these feelings must continue for at least two weeks. it’s interfering with their day-to-day life. They also Many patients with clinical depression feel worthshouldn’t drive a car or do other potentially dangerless, helpless, and hopeless. They may lose interest ous tasks until they’re aware of how the medication in their plans for the future, stop connecting with affects them. Individuals shouldn’t take muscle relaxtheir friends and family, and struggle to enjoy activiants with alcohol or other CNS depressants, as this ties that previously brought them pleasure. If some-

Muscle weakness is a common side effect of muscle relaxers. In most cases, this isn’t cause for concern.

Different muscle relaxers may cause different levels of potential weakness. As they ease muscle spasms or muscle spasticity, they may make it difficult for the muscle to contract fully, which leads the muscle to be unable to support the same weight it usually can, otherwise known as muscle weakness. Mild muscle weakness is an expected part of muscle relaxers. However, if the muscle weakness is serious enough to impair a patient’s mobility or day-to-day activities, they should talk to their doctor. Patients should also talk to their doctor if they feel like the weakness is accompanied by other muscle symptoms like pain and fatigue. Some muscle weakness is expected, especially when treating muscle spasticity. To reduce spasticity, the drugs have to reduce the muscle’s ability to contract.

Dizziness

Muscle Weakness

Weekly Report

Issue: OCTOBER 2021

You can try out many flavor combinations to find one that your child enjoys.

Plus, your child will get a boost of nutrition from the fresh fruit and herbs used in the water.

Some winning combinations include:

7 Healthy Drinks for Kids (And 3 Unhealthy Ones)

While getting your child to eat nutritious foods can be challenging, finding healthy — yet appealing — beverages for your little ones can prove just as difficult.

Most children have a sweet tooth and are prone to asking for sugary beverages. However, guiding them towards more balanced options is important for their overall health.

Here are 7 healthy drinks for kids — as well as 3 beverages to avoid.

1. Water

•

Pineapple and mint

•

Cucumber and watermelon

•

Blueberries and raspberries

•

Strawberries and lemon

•

Orange and lime

Get your child involved by letting them choose a favorite flavor pairing and help add the ingredients to the water.

Stores even sell reusable water bottles with built-in infusers, which can help your child stay hydrated when away from home.

SUMMARY

To make water enticing for your child, add fresh fruit and herbs When your child tells you they’re thirsty, you should always offer to provide fun colors and flavors. water first.

3. Coconut Water This is because water is critical to health and necessary for Although coconut water does contain calories and sugar, it countless vital processes in your child’s body, including temperamakes a healthier choice than other beverages like soda and ture regulation and organ function (1Trusted Source). sports drinks.

In fact, in relation to body weight, children have greater water Coconut water provides a good amount of several nutrients, requirements than adults due to their rapidly growing body and including vitamin C, magnesium, and potassium — all of which higher metabolic rate (2Trusted Source). are important for children (5Trusted Source).

Unlike many other drinks, water won’t provide liquid calories, It also contains electrolytes — such as potassium, magnesium, making it less likely that your child will feel full and refuse solid calcium, and sodium — which are lost through sweat during exfood. This can be especially important if you have a picky eater. ercise.

What’s more, drinking enough water is linked to healthy body This makes coconut water an excellent hydration alternative to weight, reduced risk of dental cavities, and improved brain funcsugary sports drinks for active children (6Trusted Source). tion in children (3Trusted Source).

Coconut water is also beneficial when your child is sick, especialAdditionally, dehydration can negatively impact your child’s ly if they need to rehydrate after a bout of diarrhea or vomiting. health in many ways, potentially reducing brain function, causHowever, it’s important to carefully read the label when puring constipation, and leading to fatigue (4Trusted Source). chasing coconut water, as some brands contain added sugars 2. Naturally Flavored Water and artificial flavors. because plain water may seem boring, it’s possible that your Plain, unsweetened coconut water is always the best choice for child may dislike this essential fluid. children.

To make water more interesting without adding extra sugar and calories, try infusing water with fresh fruits and herbs.

Weekly Report SUMMARY Coconut water is rich in nutrients and electrolytes, making it an excellent choice for helping children rehydrate after sickness or physical activity.

4. Certain Smoothies Smoothies are a scrumptious way to sneak fruits, vegetables, and other healthy foods into your child’s diet.

Issue: OPCTOBER 2021 For example, milk contains protein, calcium, phosphorus, and magnesium — essential nutrients for bone health that are especially important for growing children (7Trusted Source).

Additionally, milk is often fortified with vitamin D, another important vitamin for bone health.

While many parents tend to give children fat-free milk, milk with a higher fat content may be healthier for younger children, as fat is needed for proper brain development and overall growth (8Trusted Source).

While some premade smoothies are loaded with sugar, homemade In fact, children have a higher need for fat than adults, due to an smoothies — as long as they’re rich in increased rate of metabolism (9Trusted Source). nutritious ingredients — make excellent choices for children.

For these reasons, higher-fat milk choices, such as 2% fat milk, makes a better choice than skim milk for most children.

Smoothies can be especially helpful for parents dealing with picky eaters. Many vegetables — such as kale, spinach, and even However, it’s important to note that drinking too much milk can cauliflower — can be blended into a sweet-tasting smoothie that cause children to become full, potentially causing them to conyour child will love. sume less of their meal or snack (10Trusted Source).

Some kid-friendly smoothie combinations include: •

Kale and pineapple

•

Spinach and blueberries

•

Peach and cauliflower

•

Strawberries and beets

To ensure that your child doesn’t become overly full on milk before eating food, only offer a small portion of milk at mealtime.

While milk can be a nutritious drink choice, many children are intolerant to dairy milk. Signs of milk intolerance include bloating, diarrhea, gas, skin rashes, and abdominal cramps (11Trusted Source).

Blend the ingredients with unsweetened non-dairy or dairybased milk and use healthy add-ins like hemp seeds, cocoa pow- Speak to your pediatrician if you suspect a milk intolerance. der, unsweetened coconut, avocados, or ground flax seeds.

SUMMARY Avoid purchasing smoothies at grocery stores or restaurants, as these may contain added sugars, and opt for homemade versions whenever possible.

Unsweetened dairy milk provides a number of nutrients that growing children need. However, some children may be intolerant to milk.

Since smoothies are high in calories, offer them as a snack or alongside a small meal.

6. Unsweetened Plant-Based Milks

SUMMARY

For children who are intolerant to dairy milk, unsweetened plant -based milks are an excellent alternative.

Homemade smoothies are an excellent way to increase your child’s consumption of fruits and vegetables.

Plant-based milks include hemp, coconut, almond, cashew, rice, and soy milk.

5. Unsweetened Milk

Like sweetened dairy milk, sweetened plant-based milks can contain loads of added sugar and artificial sweeteners, which is why it’s best to choose unsweetened versions.

Even though many children prefer sweetened milk drinks like chocolate or strawberry milk, plain, unsweetened milk makes the healthiest choice for kids.

Plain milk is highly nutritious, providing many nutrients that are critical for growth and development.

Unsweetened plant-based milks can be used on their own as a low-calorie beverage or as a base for kid-friendly smoothies, oatmeal, and soups.

Weekly Report For example, 1 cup (240 ml) of unsweetened almond milk has under 40 calories (12Trusted Source).

Providing low-calorie beverages with meals decreases the likelihood of your child filling up on liquids alone. Plus, many plantbased milks provide a variety of vitamins and minerals and are often fortified with nutrients like calcium, B12, and vitamin D SUMMARY Unsweetened plant-based milks — such as coconut, hemp, and almond milk — are versatile and make excellent substitutions for dairy milk.

7. Certain Herbal Teas Even though tea isn’t usually thought of as a kid-friendly drink, some herbal teas are safe and healthy for children.

Herbal teas — such as lemongrass, mint, rooibos, and chamomile — are fantastic alternatives to sweetened beverages, as they are caffeine-free and provide a pleasing taste.

Additionally, herbal teas offer nutritional benefits and may even provide relief for children who are sick or anxious.

For example, chamomile and lemongrass teas have long been used to calm and soothe both children and adults with anxiety (14Trusted Source).

Issue: OCTOBER 2021 Frequent consumption of sweetened beverages — such as soda and sports drinks — may lead to health conditions like obesity and dental cavities in children.

1. Soda and Sweetened Beverages If any drink should be limited in a child’s diet, it’s soda — as well as other sweetened beverages, such as sports drinks, sweetened milks, and sweet teas.

A 12-ounce (354-ml) serving of regular Coca-Cola contains 39 grams of sugar — or almost 10 teaspoons. For reference, the American Heart Association (AHA) recommends that added sugar intake be kept under 6 teaspoons (25 grams) per day for children aged 2–18.

Sweetened beverages are linked to an increased risk of illnesses, such as type 2 diabetes and nonalcoholic fatty liver disease, in children (18Trusted Source, 19Trusted Source).

Plus, drinking too many sweetened beverages can contribute to weight gain and cavities in kids (20Trusted Source, 21Trusted Source).

What’s more, many sweetened drinks, such as flavored milks, Chamomile has also been used as a natural treatment for intesti- contain high-fructose corn syrup, a processed sweetener linked nal symptoms — including nausea, gas, diarrhea, and indigestion to weight gain in children (22Trusted Source).

— in both children and adults (15Trusted Source).

SUMMARY Research shows that chamomile has anti-inflammatory properSweetened beverages are high in added sugar and may increase ties and may help reduce symptoms related to intestinal inflamyour child’s risk of certain conditions, such as obesity, nonalcomation (16Trusted Source). holic fatty liver disease, and diabetes.

While some herbal teas are considered safe for children, it’s im2. Juice portant to consult with your pediatrician before giving your child any herbal teas.

Even though 100% fruit juice provides important vitamins and minerals, intake should be limited to the recommended Keep in mind, too, that herbal teas are not appropriate for baamounts for children. bies and should be served to children at a safe temperature to prevent burning.

Professional associations such as the American Academy of Pediatrics (AAP) recommend that juice be limited to 4–6 ounces (120 SUMMARY –180 ml) per day for children aged 1–6 and 8–12 ounces (236– Certain herbal teas, such as chamomile and mint, can be used as 355 ml) per day for children aged 7–18. a child-safe alternative to sweetened beverages.

When consumed in these amounts, 100% fruit juice is not usualDrinks to Limit ly associated with weight gain (23Trusted Source).

Although it’s perfectly acceptable for children to occasionally enjoy a sweetened drink, sugary beverages should not be consumed regularly.

However, excessive fruit juice consumption is associated with an increased risk of obesity in children (24Trusted Source).

Plus, some studies have linked daily fruit juice consumption to

Weekly Report

Issue: OPCTOBER 2021

weight gain in younger children.

For example, a review of 8 studies found that a daily serving of 100% fruit juice was associated with increased weight gain over 1 year in children aged 1–6 (25Trusted Source).

Because fruit juice lacks the filling fiber found in whole, fresh fruit, it’s easy for children to drink too much juice (26Trusted Source).

For these reasons, kids should be offered whole fruit over fruit juice whenever possible.

The AAP recommends that juice be completely restricted in infants under one year of age.

SUMMARY

Children’s health organizations like the AAP suggests that caffeine should be limited to no more than 85–100 mg per day for children older than 12 and should be completely avoided in children under 12 (31Trusted Source).

Parents should keep in mind that certain energy drinks can contain over 100 mg of caffeine per 12-ounce (354-ml) serving, making it necessary to restrict energy drinks for all children and adolescents to avoid excessive caffeination (32Trusted Source).

SUMMARY Caffeine can cause jitteriness, anxiety, rapid heart rate, and sleep disturbances in children, which is why you should restrict or forbid your child’s intake of caffeinated beverages.

Although juice can provide important vitamins and minerals, whole fruit should always be offered over fruit juice.

The Bottom Line

3. Caffeinated Beverages

You can offer a wide array of healthy drinks to your children when they’re thirsty.

Many young children drink caffeinated beverages — such as soda, coffee, and energy drinks — which may have adverse effects on health.

Infused and plain water, dairy- and plant-based milks, and certain herbal teas are examples of kid-friendly beverages.

One study reported that about 75% of U.S. children aged 6–19 consume caffeine, with an average intake of 25 mg per day in children 2–11 years old and double that amount in children aged 12–17 (28Trusted Source).

Caffeine can cause jitteriness, rapid heart rate, high blood pressure, anxiety, and sleep disturbances in kids, which is why beverages containing caffeine should be restricted based on age (29Trusted Source, 30Trusted Source).

Use these drinks in place of sugary, high-calorie options, such as soda, sweetened milks, and sports drinks.

Although your child may protest swapping their favorite sweetened beverage for a healthier option, rest assured that you’re doing the right thing for your child’s health.