June 2023

I’m a fresh air fanatic. My window at work is open pretty much all year long, even during the winter. I blame it on my Mom. When we were growing up, she was constantly telling us to “go outside and do…” something:

• Go outside and play. • Go outside and rake the leaves. • Go outside and mow the lawn. • Go outside and pick up the apples (we had two trees in our backyard). • Go outside and shovel the snow.

• Go outside and “blow the stink off you.”

It’s no wonder I still go outside at every opportunity to center myself. Mom, you were right. We should spend time out-of-doors every day. Every system in our body is dependent on oxygen, and fresh air is the best way to get it. Fresh air and sunshine are among the oldest, health-supporting concepts in medicine. They are essentially free antibiotics. During the Crimean War, Florence Nightingale slashed hospital death rates with a host of hygiene improvements – including throwing open the windows. Until she came along, soldiers were more likely to die from “hospital” than they were from their battle wounds.

Today, despite a greater emphasis on cleanliness and sterile environments, patients still catch dangerous infections in hospitals. In the USA alone, 100,000 people a year die from hospital infections. In the 1970s, when energy conservation became a big issue, open windows that circulated fresh air were scuttled in favor of economical heating and cooling. Everything was sealed up, and thus began the era of “sick building syndrome.” Unfortunately, filtered air is dangerous because it circulates pathogens to an unnatural, dangerous degree. According to the Environmental Protection Agency, indoor air is twice as polluted as outdoor air. What’s even scarier? Americans from the age of 12 and up spend approximately 90 percent of their time indoors.

What Does Science Say?
From Penn State: “The ultraviolet component of sunlight is the main reason microbes die in outdoor air. The die-off rate in the outdoors varies from one pathogen to another, but can be anywhere from a few seconds to a few minutes for a 90-99% kill of viruses or contagious bacteria.”

Is There A Fresh Air and Sunlight Factor?
Scientists are now acknowledging a connection between light and health. They’ve found that natural light has a very significant effect on our immune system. Light is currently used to treat various diseases of the blood and skin, and also for curing certain kinds of depression and nervous disorders. When sunlight shines on skin, the nerve endings absorb energy and send it throughout the entire body. A sensible amount of sun exposure nourishes and energizes the human body.

The Future
It pays to learn from our heroes of the past. The World Health Organization recently published a report urging all healthcare settings to start using natural ventilation as much as possible, referencing Florence Nightingale. In Mumbai, India, an old-style sanatorium was refitted as a clinic with high ceilings and open porches for people with drug-resistant TB. Hospitals are finding a higher percentage of recovery rates of patients put in rooms that feature abundant sunlight; especially those that allow fresh air to circulate.

Motivation Invitation

It’s finally nice here, weather-wise, in Ohio! Take advantage of the warmer temperatures, abundant sunshine, and longer hours of daylight to get some fresh air and sunshine. Your body will thank you!

Written by:Donna Green, Family & Consumer Sciences Educator, Ohio State University Extension, Erie County, Erie Basin EERA, [email protected]

Reviewed by:Cheryl Barber Spires, NW Regional Program Specialist, SNAP-ED, Ohio State University Extension, [email protected]

Sources:
http://cfpub.epa.gov/eroe/index.cfm?fuseaction=list.listBySubTopic&ch=46&s=343
http://www.ncbi.nlm.nih.gov/pubmed/16957198

Click to access tb_disease_en_rev.pdf

http://www.jstor.org/stable/3402405
http://www.engr.psu.edu/iec/abe/control/ultraviolet.asp

Posted in Healthy People, Uncategorized, tagged Birding, Birds, children’s books, health, Holidays, nature, outdoors, Plants, Sunscreen, weather, wellbeing, Winter on November 30, 2021| 1 Comment »

Getting outside is a wonderful thing to do any time of the year. The health benefits of spending time outdoors have been well documented and validated over the last four decades. For example, spending time in nature can improve your psychological wellbeing, lower your stress, and reduce your blood pressure. Although science shows all the positive ways being outside can benefit us, we also know that Americans spend 93% of their lives indoors. We challenge you to change this statistic and make plans to get outside this winter!

If you are looking for unique opportunities and ideas of what you can do outside during the colder months, consider these activities:

• Go tubing, skiing, sledding, ice skating, and snowshoeing when there is snow on the ground. Of course, building snow forts and snowmen are also classic winter activities.

• Find a safe place to have an outdoor fire. Invite friends and family over, bundle up, and sing or tell stories. Be sure to follow outdoor fire safety tips.

• Watch the stars, planets, and moon during the dark winter months. Clear, cold nights are perfect for watching the night sky. Check out What’s Up: Skywatching Tips from NASA, an educational website full of great tips and resources.

• Invite the birds into your yard. Providing bird seed and a heated water bath is sure to attract feather friends. If you enjoy birds and birdwatching, consider signing up for Project Feeder Watch and/or Audubon’s Christmas Bird Count.

• Read a book about winter to the children in your life and then re-create the story in real life. To get ideas, check out The Snowy Day by Ezra Jack Keats or Owl Moon by Jane Yolen.

• Explore seasonal and holiday-themed opportunities. Many communities have light shows, ice rinks, and outdoor activities for you to enjoy during this time of the year. Check with your area parks, museums, zoos, and nature centers for events.

Before heading out, remember to follow these winter weather safety tips:

• Monitor the weather and plan ahead.
• Wear layers.
• Stay hydrated.
• Protect your head, hands, and feet.
• Wear sunglasses, apply sunscreen, and use a lip balm with sunscreen.

If you or someone you love has limited mobility or a difficult time getting outside, consider bringing nature closer to you and if possible, bring nature indoors. For example, if it snows, bring some snow inside in a plastic tub. You can also purchase a houseplant that has a seasonal scent, like rosemary or pine. A window bird feeder is another option. Each of these ideas is a way to enjoy the benefits of nature without leaving your house.

Every day is an opportunity to get outside and enjoy all that nature has to offer, even during these colder and darker months. Make it a priority to wonder and wander outdoors this winter!

Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County, stanton.60.osu.edu  

Reviewed by: Shari Gallup, Family and Consumer Sciences Educator, Ohio State University Extension, Licking County, [email protected]

Sources:

Gallup, S. (2021, May 19). Falling in Love with Nature. https://livehealthyosu.com/2021/05/19/falling-in-love-with-nature

Harvard Health Publishing (2018, December 1). The Wonders of Winter Workouts.
https://www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts

Kelpies, N. E., Nelson, W. C., Ott, W. R., Robinson, J. P., Tsang, A. M., Switzer, P., Behar, J. V., Hern, S. C., & Engelmann, W. H. (2001). The National Human Activity Pattern Survey (NHAPS): a resource for assessing exposure to environmental pollutants. Journal of exposure analysis and environmental epidemiology, 11(3), 231–252. https://doi.org/10.1038/sj.jea.7500165

Stanton, L. M. (2021, April 19). Get Out! Celebrate Nature on Earth Day and Every Day. https://livehealthyosu.com/2021/04/19/get-out-celebrate-nature-on-earth-day-and-every-day

Photo Credit: Pavel Danilyuk from Pexels

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February 16, 2015 by Shannon Carter

The Home Baking Association pronounced February as ‘Bake for Family Fun Month.’ That sounds like a good way to observe the month because when I am snowed in with my family, my children love to bake something yummy. Baking together offers an opportunity to (1) spend quality time together, (2) teach children baking skills, and (3) pass along a favorite family recipe. So how can we enjoy that time with our kids and bake something that is good for us? There are changes you can make to traditional recipes to make them healthier. One of my favorite family recipes, bran muffins, calls for all-purpose flour, but I substitute whole wheat flour for half of the flour requirement to “up” the nutritional value and fiber content.

The American Heart Association recommends these substitutions to reduce fat and cholesterol content in recipes:

• In place of whole milk, use fat-free or low-fat milk, plush 1 T. of liquid vegetable oil per cup of milk.
• In place of heavy cream, use evaporated skim milk or ½ low-fat yogurt and ½ plain low-fat unsalted cottage cheese.
• Instead of sour cream, try low-fat unsalted cottage cheese and low-fat or fat-free yogurt; or use fat-free sour cream.
• In place of cream cheese, use 4 T. soft margarine blended with 1 cup dry, unsalted low-fat cottage cheese (add small amount of fat-free milk if needed).
• Instead of butter, try soft margarine or liquid vegetable oil.
• In place of 1 egg, substitute 2 egg whites or ¼ cup commercially prepared cholesterol-free egg substitute.
• Instead of unsweetened baking chocolate, use unsweetened cocoa powder with vegetable oil or soft margarine.

For a list of other ideas for recipe substitutions, see OSU Extension’s fact sheet, “How to Modify a Recipe to Be Healthier.”

Maybe instead of modifying an old recipe, you’d like to try something new. The following websites have healthy recipes available:

American Heart Association

Academy of Nutrition and Dietetics

Iowa State University Extension

If you would like to know more about baking with children, the Home Baking Association offers these tips for success:

• Allow time.
• Always wash hands and countertops before starting and clean up “as you go.”
• Stay safe! Have an adult show how to do age-appropriate baking/cooking tasks.
• Before you start: All bakers read the recipe top to bottom.
• Gather all the ingredients and equipment.
• Use the right tools.

Whatever you decide to bake in your kitchen as a family, you can have some fun and be healthy at the same time.

Written by: Shannon Carter, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Fairfield County

Reviewed by: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County

January 13, 2022 by taylor.4411

Do you pick a resolution each year? I know I do. This year I chose to create a healthier life for myself. After about two weeks or so, I tend lose focus and step off course. If you are anything like me, it can be difficult to get back on track. I am going to share a few tips and tricks that I find helpful to sticking with my new year resolution.

When I am choosing my resolution, I choose something that has smaller targets to push me to accomplish the end goal in mind. If I chose to live a healthier life, that is my end goal. I like to set up list of objectives to accomplish each month, that will get me closer to the end goal. The objectives that I incorporated into my monthly plan are:

            1. Don’t buy soda for a month

            2. Go to the gym, take a walk, or any physical activity three-four times a week

            3. Write a journal entry three nights a week

When you break down your resolution into smaller sections, it does not look as intimidating. The above objectives cover three months out of the year. With just 12 objectives in mind, you can reach your end goal, without realizing it. There are several other tips and trick to help you stick to your New Year’s resolution.

Steps for making your New Year’s Resolution Stick:

1. Dream big
2. Understand why you shouldn’t make a change
3. Commit yourself
4. Give yourself a medal
5. Learn from the past
6. Give thanks to what you do

Something to keep in mind is that you want a goal that will be realistic. Have you ever heard of a S.M.A.R.T. Goal? This is an acronym for specific, measurable, achievable, relevant, and time. This means that you want to set specific goals that can be watched and measured. It also needs to be something that can be achievable and relevant to your life. Keep the time frame realistic and accurate to fit your lifestyle. Take a closer look to help you understand how to create S.M.A.R.T. Goals that fit your life.

Something that works for me, may not work for someone else. This case is true in almost every situation. Test new ways to do things, until you find the right fit for yourself. Even though it may take a while, it is important to remember the reasons why. Why am I doing this? Why should I do this? Remembering the reasons why can help keep you motivated.

Jenny Lobb, Family and Consumer Sciences Educator, shared information on S.M.A.R.T. Goals on Extension Today. Watch the video below to learn more!

Check out the resources below to learn more about sticking to your New Year’s Resolutions!

Author: Megan Zwick, Family and Consumer Sciences Program Assistant, OSU Extension Washington County

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, M.Ed., OSU Extension Washington County

Resources:

Miller, J. A. (n.d.). How to make (and keep) a new year’s resolution. The New York Times. Retrieved December 17, 2021, from https://www.nytimes.com/guides/smarterliving/resolution-ideas

Seven Steps for Making your New Year’s Resolutions Stick. Harvard Health. (2020, November 24). Retrieved December 17, 2021, from https://www.health.harvard.edu/staying-healthy/seven-steps-for-making-your-new-years-resolutions-stick

Posted in Healthy People, tagged Container Garden, family, Family Garden, Fruits, gardening, herb garden, herbs, Kitchen Garden, Peoples Garden, Plants, USDA, USDA Garden, Vegetables on May 11, 2014| 1 Comment »

USDA’s People’s Garden Initiative has some great gardening tips to help you get started. Learn how you can make having a garden a fun and positive family activity.

Visit their website http://go.osu.edu/PeoplesGarden for recipes, tips and ideas for starting a garden.

• Make It A Family Affair. Enlist your family as you select seeds and plants. It is a fun way to spend time together. You’ll be physically active as you plant, weed and harvest your garden. • Gardening To Fit Your Space. A good gardening space receives at least six hours of sunlight every day. Consider container gardening on your porch or balcony if you’re low on outdoor space. • Sowing Into Good Ground. Mulch the soil around your plants to improve your soil quality, lock in moisture, and keep out weeds. • Map it Out. Start small when deciding what you would like to grow. Consider foods your family enjoys and the space you have available. If you buy starter plants (ready to put in the ground) and don’t need all of them, share with a friend. For example, you may not need six zucchini plants. Go together and buy the packets and split the costs. • Plant Your Favorites.

Your local Cooperative Extension office is a great resource for finding out which crops are specific to your local growing region. Here are some easy-growing crops for your kitchen garden:

• Lettuce • Onions • Radishes • Peppers • Tomatoes • Collards • Peas • Herbs

Think Spring and Start a Garden!

Source: USDA, The People’s Garden Initiative retrieved from http://usda.gov/wps/portal/usda/?navid=PEOPLES_GARDEN
Top Photo from USDA The People’s Garden Initiative website

Additional Gardening Resources:
Ohio State University Ohio Line http://ohioline.osu.edu/ Use the search option to find helpful information.

Container Vegetable Gardening Fact Sheet http://go.osu.edu/containergarden

Growing Cucumbers, Peppers, Squash and Tomatoes in Containers http://go.osu.edu/cucumberstomatoes

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, [email protected]

Reviewer: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension.

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December 29, 2014 by welker87

After 21 years, I no longer resolve to be a morning exerciser. I have tried and failed numerous times. If others can do it, why can’t I? Simply because I AM NOT, nor ever will be a morning person.  Keeping New Year’s Resolutions realistic can be difficult for many people. We set goals to lose weight, start exercising, train for a marathon, stop smoking, have a cleaner house, pay off debt, spend more time with friends and family, sleep more, eat healthier….the list could go on and on, yet we achieve very few. New Year’s Day is a time to reflect back on our behaviors in the previous year and to take a look at small changes we would like to make. Promising yourself to overhaul your life will just result in frustration, disappointment and hopelessness by the end of January or February during the cold, grey winter months.

How can you prevent “failure” and achieve your goals? Consider these tips:

• Start small. Aim for progress, not perfection. If you want to increase your exercise, start out with 3 times per week, not every day. Don’t punish yourself by taking goals to the extreme, this is not about deprivation. Saying you will never eat a cookie again is just not realistic!
• Change one behavior at a time. This is not the time to seek out a total life transformation or overhaul. Choose one behavior to work on. Want to spend more quality time with your family? Agree to spend an hour 3 times a week in a tech-free zone.
• Talk about it. Open up and share what your goal is. You might find others who want to achieve the same goal. Having others to share your struggles and success with makes achieving that goal easier.
• Don’t beat yourself up. Minor missteps are part of the journey. The most important aspect is to get back on track. We all make mistakes!
• Have specific, measurable, attainable goals. Set a deadline for yourself. Track your progress so you have a visual indicator of your achievements. review your goals periodically and adjust if necessary.

It’s ok if you choose not to have any resolutions surrounding January 1. It’s important to always be working on small goals at all times of the year, which will alleviate some of the stress and pressure.  Incorporating small changes in everyday life is much more manageable. Here’s to 2015-Happy New Year!

Writer: Melissa Welker, M.Ed., B.S., Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fulton County, Maumee Valley EERA , [email protected]

Reviewer: Donna Green, MA, Family and Consumer Sciences Extension Educator, Ohio State University Extension, Erie County, Erie Basin EERA, [email protected]

Sources:               www.apa.org

www.webmd.com

October 2, 2014 by marilynrabe

Are you stressed out about everything and anything? Does your life lack direction and focus? Are you trying to get more done with less time and fewer people to help? Well, I believe it’s never too late to challenge yourself to become more effective and efficient in everything you do. NOW is the time to learn about yourself and develop those habits and skills which will help you to choose your destiny!

Which “quotes” will inspire you?

Find inspirational quotes which will get you moving and post them at locations where you will see them often such as your work desk, refrigerator, entrance to your home, car, computer, etc. In the words of Oliver Wendell Holmes, “The great thing in this world is not so much where we are, but in what direction we are moving.” Booker T. Washington knew what he was talking about when he said “Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.”

What do you value and believe in?

It’s important to reflect upon, appreciate and acknowledge what is important to you in your life. How would you rank the following on a value and belief system: Family; Friends; Work; Home; Spirituality; Community; Relationships; Self-Awareness; Education; Happiness; Helping Others; etc.?

What are some important Time and Life Management Tips?

• Choose Your Attitude and make it positive and proactive.
• Set Goals which lead to a successful and productive life.
• Make a Priority List because not everything is of equal importance.
• Analyze and Evaluate to determine where your time and life are going.
• Plan to “Get It Done” with intent and determination.
• Keep to a Schedule as your way of keeping a promise to your commitments.
• Eliminate Interruptions as much as possible.
• Condense Paperwork so you aren’t surrounded by stacks and stacks of it.
• Delegate to others and involve them in the process of getting things done.
• Do Not Procrastinate because everything will eventually hit at the same time.
• Create a Team that works together and pulls in the same direction.
• Select Values and Principles which are appropriate for you and your family.
• Be Efficient with tasks.
• Be Effective with people.
• Seek Positive Relationships which build you up.
• Avoid Negative Relationships which tear you down.
• Choose Quality over Quantity so that you do your best at fewer things.
• Develop Character which makes others want to be like you.
• Become a Leader within your family, friends and community.
• Live in Harmony with as many people as you can.
• Put “First Things First” and make good choices about what comes first in your life.
• Maintain Balance by using important Time and Life Management Tips.

What’s one final thought about Time and Life Management?

Remember that you don’t have to know exactly where you’re going every single second to be headed somewhere great!

Written by: Janet Wasko Myers, Extension Educator, 4-H Youth Development, Ohio State University Extension, Madison County, [email protected]

Reviewed by: Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, [email protected]

Source:

Time and Life Mastery – Putting First Things First, Developed by Kurt Utterback, Presented by Communicate Institute Training and Development in partnership with Walsh University, North Canton, Ohio, Graduate courses for teachers, WEB: www.communicateinstitute.com/

August 15, 2013 by smith3993

Do you think that your current sugary snacks may be making you crave more sugary snacks? This may be the truth for many people. When you eat simple carbohydrates, without protein or fat, hunger may be satisfied but it is usually short term. The energy boost usually wears off quickly leaving you hungry and soon craving more food.

According to Dr. Christine Gerbstadt, “our appetite may be hardwired and sweet is the first taste humans prefer from birth.” The feel-good brain chemical, serotonin, is released when carbohydrates are eaten. Sugar is carbohydrate, but so are other foods like whole grains, fruits and vegetables. Sugar also releases endorphins that calm and relax us. This is like a natural high.

Americans average about 22 teaspoons of added sugar per day, according to the American Heart Association. The AHA recommends 6 teaspoons for women and 9 for men. So what can we do to tame those cravings and meet these recommendations? Try these tips to get started in the right direction.

Eat just a small amount. If you are really craving something have a small amount. Try the fun-size candy bar or the small cookie. Try to stick to 150 calories or less.
Combine foods. Try combining the food you are craving with some healthier options. For example, dip a banana in chocolate sauce or add mini chocolate chips to almonds. This way you are still getting some healthy nutrients from the healthy foods.
Grab chewing gum. According to nutrition advisor, Dave Grotto, chewing gum has been shown to reduce food cravings. So grab a stick of gum when that feeling for something sweet arises.
Reach for some fruit. You get fiber and nutrients along with sweetness when eating fruit. According to addiction specialist Judy Chambers, LCSW, CAS, having foods like nuts, seeds and dried fruits on hand can often help you steer clear of sugary treats.
Get moving. When the cravings for sugary foods hit, get up and walk. Taking your mind off the craving can help.
Choose quality over quantity. Savor the food you are craving but keep the portion size small. Concentrate on the taste and enjoy it. Incorporating small amounts of those foods we love is not harmful, overindulging can be.
Eat regularly. When you wait too long between meals the cravings for high sugar, high fat foods may increase. Eating every three to five hours can help keep blood sugar more stable. By choosing protein, fiber-rich foods like whole grains, vegetables, and fruits, hunger may not be as severe.
Reward yourself. When you have successfully managed your cravings, do something for yourself. Soak in the tub, or purchase a new clothing item or decorative item.
Slow down. Diet mayhem often results from lack of planning. Dr. Chambers states “eat what you intend to eat instead of eating when desperate.”
Support helps. Frequently people turn to sugary foods when stressed, depressed or angry. Sugar will not help emotional situations or issues. Try to figure out the underlying issue and address that without the sugar.
Mix it up. It may take more than one strategy to stop sugar cravings. By having a variety of tricks and figuring out what works for you, the chance of success increases. Go easy on yourself! Changing any habit is difficult. Every victory is one step towards a healthier you!

Source: http://www.webmd.com/diet/features

Writer: Liz Smith, M.S., R.D., L.D., Program Specialist, SNAP-Ed, Northeast Region, Ohio State University Extension.

Reviewer: Cheryl Barber Spires, M.S., R.D., L.D., Program Specialist, SNAP-Ed, West Region, Ohio State University Extension.

February 11, 2016 by green308

“Lemon tree very pretty, and the lemon flower is sweet…”

Anyone remember those lyrics from the old Peter, Paul, and Mary song? I was humming it in my head as I typed up this column.  The reason I’ve got lemon trees on the brain is three-fold.

To begin with, I recently received a gardening catalog in the mail and was intrigued by a Meyer lemon tree that I decided to purchase. Meyer lemons are a little less sour than regular lemons, yield more juice, and as a rule have thinner skins. Meyer lemons make tasty lemonade and lemon bars (on my Top Ten list of favorite cookies).

Secondly, those of you who buy lemons on a regular basis know they can be a little pricey. I would love to be able to have my own “stash” of fresh lemons, so growing my own stock would help save money. I know I can keep an inexpensive bottle of lemon juice in the refrigerator, but bottled juice does not begin to compare to fresh juice in the flavor department. As well, you have the lemon skin for “zest” if you need it.

Health Benefits

The last reason I want my own tree is because the nutritional value of eating lemons is high. Lemons contain antioxidant and anti-cancer properties. They are an excellent source of vitamin C, one of the most important antioxidants in nature.

Compounds in lemons called limonoids help fight cancers of the mouth, skin, lung, breast, stomach and colon. Our bodies can readily absorb and utilize a very long-acting limonoid called limonin that is present in citrus fruits.

Limonin bioavailability stays in the body longer than other natural anti-carcinogens, and that even includes heavy hitters such as green tea and chocolate. Current research is also studying whether limonin may be able to reduce LDL (bad) cholesterol.

Last thoughts

The word lemon has always had a negative connotation, whether you’re talking about cars or life in general. However, lemon’s beauty is not just the fruit itself, but what it adds to other foods. Whether or not you grow your own, consider adding more lemons to your food and drink. Your body (and taste buds) will thank-you.

Written by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, [email protected]

Reviewed by:  Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, [email protected]

 Sources:

http://www.medwelljournals.com/fulltext/?doi=javaa.2010.1099.1107

https://www.mskcc.org/cancer-care/integrative-medicine/herbs/d-limonene

If you have a teenager in your home, they are probably celebrating the start of their summer break.  This can mean they stay up later, sleep in longer and relax more.  Like other working parents, you may be dreading the extra-long gaming sessions and screen time that your kiddos may be planning over the summer.

Here are a few tips from media experts on how to tune down the technology and keep the peace in your house for the next 12 weeks and beyond:

1. Dr. Jenny Radesky, the lead author of the most recent update of the Guidelines on Media and Children from the American Academy of Pediatrics, has a “no media on weekdays” rule. Dr. Radesky states “I try to help my older son be aware of the way he reacts to video games or how to interpret information we find online.” For example, she tries to explain how he is being manipulated by games that ask him to make purchases while playing.
2. Lauren Hale, a sleep researcher at Stony Brook University in New York, suggests limiting the use of devices at least one hour before bedtime. This gives your brain time to “turn off” and relax, which will promote better sleep. According to Hale, “when kids watch or use screens at night, bedtime gets delayed.” Additionally, “when it takes longer to fall asleep, sleep quality is reduced and total sleep time is decreased.”
3. Dr. Tom Warshawski, a pediatrician in Canada and founder of the Childhood Obesity Foundation, puts an emphasis on limiting technology by promoting the  5- 2- 1- 0 formula. That means each day includes: five servings of fruits and vegetables, no more than two hours of screen time, one hour of physical activity, and no sugary beverages.

Other screen time tips include:

• Set firm limits on usage by making a technology schedule. Allow your teen to help with the details so everyone can agree.
• Limit the number of devices available to your teen while you are working.
• Limit the amount of free time that technology can eat up by signing them up for camps, volunteering, or even working.
• Practice safe technology use by implementing rules such as remaining anonymous, using nicknames rather than your real name, reporting messaging or chats that make you feel uncomfortable to an adult, and protecting your passwords.
• Turn off all screens during family meals
• Turn off all screens at bedtime, keep devices with screens out of your teen’s bedroom after bedtime, and don’t allow a TV in your teen’s bedroom.
• Research video and computer games before letting your teen get them. Check ratings from the Entertainment Software Rating Board.  Ratings can run from EC (meaning “early childhood”) to AO (meaning “adults only”). Teens probably should be limited to games rated T (for “teens”) or younger.

References

American Academy of Pediatrics (2018). Children and Media Tips. https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Pages/Children-and-Media-Tips.aspx

Ben-Joseph, E.P. (2016). Screen Time Guidelines for Big Kids. Kids Health from Nemours. https://kidshealth.org/en/parents/screentime-bigkids.html?ref=search

Common Sense Media. Screen Time. https://www.commonsensemedia.org/screen-time

Child Obesity Foundation. What Every Family Can Do: The 5-2-1-0 Formula. https://childhoodobesityfoundation.ca/families/simple-steps-families-can-take/#tab-id-2

Kamenetz, A. (2018). What Families Need to Know About Screen Time This Summer. NPR. https://www.npr.org/sections/ed/2018/07/09/625387830/what-families-need-to-know-about-screen-time-this-summer

Written by: Heather Reister, Family & Consumer Sciences Educator, Ohio State University Extension Butler County

Reviewed by: Bridget Britton, Family & Consumer Sciences Educator, Ohio State University Extension Carroll County