That's Fit

As Jacki pointed out last week, sleep is important for children's health. I can totally relate to her post about strict bedtimes ... we're going through this right now ourselves. After a long summer of lazy evenings spent with little regard to bedtime (and peaceful mornings where the kids slept in!), we now have to be up, at the latest, at 7 A.M. each morning.

Because my kids are still quite young, I know that they still need 10 to 12 hours of sleep a night. It's not easy getting them to bed early (my goal is 7:30), but I know that if we don't stick to the new bedtime routine, I'll have sleepy, grouchy kids who aren't getting what they need to be healthy.

So how much sleep do kids need? It depends on their age and their individual needs. My girls should be getting 10 to 12, but I know from experience that 12 is really optimum for them. Kids Health has a great article on sleep guidelines for kids. As a general rule:

• 0-6 months: Newborns may sleep up to 16-20 hours a day, split between day and night.
• 6-12 months: Between naps and nighttime, babies this age may sleep 15-16 hours a day.
• 1-3 years: Toddlers need 10 to 13 hours of sleep, including a nap
• 3-5 years: Preschoolers will sleep about 10 to 12 hours a night, and may start to drop their nap.
• 6-9 years: These kids still need about 10 hours a night.
• 10 to 12: Aim for a little more than 9 hours per night.
• Teens: Not quite adults, teens still need about 8.5 to 9 hours per night.
  

Of course, these are only guidelines. There are children who will need more sleep, as well as those who thrive on less. But in general, making sleep a priority will help your child be healthy and alert for whatever their day holds.

Across the country this morning, kids are heading off to their first day of school. Hopefully, they're hitting the books with a solid, nutritious breakfast in their stomachs. Research shows that not only do breakfast eaters tend to eat fewer calories overall during the day, but kids who eat breakfast are more alert, do better academically, and feel better all around.

Not everyone is a morning person, however, and not everyone is a breakfast eater. That can make getting a good breakfast into a child or teen challenging. One way around a reluctant eater is the smoothie. Smoothies can pack an enormous nutritional punch, are easy to make, and are simple for kids to grab and go.

Diet-Blog has the basics on smoothie-making for beginners, as well as a few easy recipes. Once you get the hang of making smoothies, it's easy to play around with flavor and ingredients. You might even be able to turn a tween or teen on to the process, and before you know it, they'll be whipping up their own smoothies!

If cleaning a blender scares you off of smoothies, consider a product like the Shake and Take blender, which allows smoothie-lovers to mix up a single serving smoothie in a grab-and-go cup with straw and lid.

Parents are always trying to get their teens to eat healthfully, serving them healthy breakfasts and dinners as often as they can. But what about the hours in between? It's during those times, which typically fall around the normal school lunch period, that many kids make their own dietary choices. And, as a recent CDC study discovered, most high schools aren't offering the type of healthy choices you are at home.

A CDC study of 36 states found that in some states, it's very easy for teens to get unhealthy junk food both in their lunch lines or throughout the day in vending machines.

Amazingly, this is actually an improvement over recent years. In a related study, the percentage of high schools selling junk food during lunch periods dropped from 53 percent in 2004 to about 37 percent in 2006. However, there was not any change in the percentage of high schools selling junk food during non lunchtime hours, such as candy in vending machines or in the school store.

I remember back when I was in high school (what my son would call the "olden days"). When my friends and I finally scored drivers licenses and cheap used cars, we smelled freedom. Almost every day we'd escape the school's cafeteria and go out to lunch. We wouldn't go home or bring healthy, packed lunches to an off-campus spot to eat. Instead, we'd hit one of the fast-food joints downtown. It was a terrible habit to get into -- unhealthy and expensive.

Not too many years from now, my son will have the same freedom. We live practically next door to the local junior high and high school. I hope, when he has the freedom to leave school grounds at lunch, he opts to come home more often than not. I'd rather have him leave fast-food as an occasional treat, and choose healthful foods more regularly. (Though, if he brings home several teenage friends for lunch, my grocery bills will skyrocket!)

I just read an article which proves that students going out to lunch is a health decision parents and schools worry about around the globe. Short of preventing high school students from leaving the school campus, all we can do is teach our kids the importance of good nutrition from a young age. Then, hopefully, when they're old enough to do so, they make good choices.

Back-to-school means back to sitting in desks all day, a good time to remind kids about posture.

"Hi. My name is Maggie and I have insomnia." There's got to be a support group for insomniacs somewhere, right? My guess is they meet at 3 a.m.

I just recently had a bad bout of insomnia where I was only getting an hour or two of sleep a night. My sleep troubles tend to come in fits and starts, however, so the bad stretch has ended and I'm back to sleeping more normally. I do notice that when I'm sleep deprived, my son's behavior changes. I'm less energetic and perhaps a bit shorter-tempered and he starts to react to that. According to a recent study, adolescents can be greatly affected by a parent's insomnia. Not only are the adolescents more prone to insomnia themselves, they're more likely to feel depressed and suicidal.

In the study, nearly 800 adolescents completed a questionnaire. Some of the children had parents with insomnia, others did not. Those who had a parent with a sleep disorder were more than three times as likely to have a sleep disorder themselves. More alarmingly, 17% of children who had a parent with insomnia reported suicidal ideations -- 11.7% more than children who didn't have a parent with insomnia.

To learn more about insomnia, hop over to AOL Body.

In honor of my city's fifth year as one of the healthiest communities in America, my local gym -- Gainesville Health and Fitness Center -- is offering free memberships to teens ages 13 to 17 for the months of June, July, and August. An $800,000 investment in the lives of young people, this offer provides an opportunity for all teens -- there are 8,000 of them in Gainesville -- to improve their lifestyle, health, and fitness. For a few months, anyway.

This mission of this free program is to take a stab at fighting the obesity epidemic in this country and to ensure that all teens have access to summer recreational activities in spite of current economic turmoil.

Pretty cool, I think. Too bad I miss the age cut-off by about, oh, 21 years.

It's a cruel joke that the man upstairs plays on teenage boys. During these early years -- when hormones are in overdrive and thoughts of sex occupy almost every second of the day -- boys sometimes just about the worst they ever will in their entire lives. A major part of this grossly unjust twist of fate is the development of troublesome acne.

Natural hormonal changes are mostly to blame, but diet also plays a crucial role. In particular, high sugar foods and drinks -- which seem to be the food and drinks of choice of many teens -- can contribute to the development of pimples. According to an article in a recent edition of Muscle & Body magazine, high-sugar diets are to blame for depleting zinc in the body. And, since this trace mineral is responsible for skin health, having an insufficient amount is clearly a problem.

The article suggests two things to help teens with their acne problem, the first of which being rather obvious: 1 - stop consuming high-sugar foods and drinks, and 2 - replenish zinc supplies by eating foods such as almonds, oysters, beef, pork, and yogurt. While this may not keep a teenager completely acne free, it will at least help stave off some flare ups.

Prevention. There's nothing like it. And what great news it is that girls as young as 12 can already start protecting themselves against breast cancer.

Just like middle-aged women are encouraged to work out to lower their risk of developing this disease, new research concludes that exercise during the teen years can prevent breast cancer in later years.

So here's the scoop: Women who were physically active as teens and young adults were 23 percent less likely to develop pre-menopausal breast cancer than women who grew up sedentary. Having the biggest impact was regular exercise between the ages of 12 to 22. And the women with the lowest risk reported running or exercising vigorously three or more hours per week. Although post-menopausal breast cancer was not studied, it's likely exercise helps all the same.

Time to get your daughters off the couch!

At That's Fit, we've discussed the importance of good sleep many times. A restful night's sleep can boost your energy, help manage stress, and can even help you maintain a healthy weight. But there are a lot of notions about good sleep that may or may not be true. To help you decipher fact from fiction, Revolution Health busts some of those sleep myths.

• Myth: Health issues have no relation to sleep. Fact: Other health problems such as hypertension, diabetes, obesity, and depression can lead to sleeplessness or disrupted sleep patterns.
  
• Myth: The older you get, the less sleep you need. Fact: The average adult needs seven to nine hours of sleep. Older adults may have more disturbed sleep, so a short nap during the day can help them catch up on their body's need for sleep.
• Myth: Snoring isn't harmful. Fact: While, for some people, snoring is nothing but a nuisance, it can be a sign of sleep apnea.
  

I wasn't much of a mall rat during my middle school and high school years, but gargantuan shopping malls have proven a popular hangout for teens. On recent mall visits I've witnessed plenty of teens loafing around. But a significant piece of this demographic is turning to a new place to socialize -- the gym.

The International Health Racquet and Sportsclub Association reports under 18 health club memberships have grown from 1.4 million in 1987 to 4.1 million in 2006. Chicago suburban health clubs are reporting a rise in teen memberships as they've become a cool destination. The college crowd has also embraced health club fitness. During our four years at the University of Florida from 2001-2005 -- my husband and I were living in married/graduate student housing and raising babies -- I couldn't believe how packed the university health center was most evenings. Working out before hitting the bars and parties was extremely popular.

I love this new trend! I bet parents dropping their kids off at the gym for a few hours feel pretty good about investing in their teen's health club membership, too. Catching up with peers and maybe landing a date while you're on the treadmill sure beats consuming a caffeine-laden frappuccino and sugary cinnamon soft pretzel to fuel socializing at the mall. If teens are stopping by the health club smoothie bar to suck down a frothy 500-calorie special, at least they're likely replacing calories already burned.

For the parents out there: do your children spend a lot of time in front of a screen most of the day? If you have teenagers (or happen to be one) then "screen time" is another term for "hobby." I played sports as a kid, but even back then I tried to absorb video games and TV like a sponge. Well according to Canadian researchers, some teenagers spend as much time in front of a screen as it takes to be employed in a full-time job.

That's in the ballpark of 40 hours per week. Over a thousand teens were studied for half a decade beginning in 1999 to assess habits related to watching TV, playing games, and using computers. Collectively, this was known as screen time.

Guys are the big offenders, over half of whom absorbed over 40 hours in total time spent in front of a screen. Only about a quarter of the girls spent that much time soaking up the technology. It's always interesting to see connections like this drawn, even if they refer to teens of a different region. Judging by activities back in the States, things are not drastically dissimilar over here.

Check out this breakfast news: Teenagers who eat breakfast weigh less, exercise more, and eat a more healthful diet than their breakfast-skipping peers. An estimated 25 percent of children in the United States are breakfast skippers.

The more teens regularly eat breakfast, the lower their body mass index, according to a study of 2,216 adolescents in the Minneapolis-St. Paul area of Minnesota. Those who always skip breakfast tend to weigh about five pounds more than those who don't skip this meal.

Why is it better to eat a morning meal? Because the fuller the belly early in the day, the better control youngsters have over their appetites. Eating first thing in the day essentially prevents food binges later on.

Time for breakfast. A healthy breakfast, that is.

Looking for the perfect gift to give your teen this year for his or her birthday? Try signing them up at your local fitness center.

Generation I is becoming more and more sedentary, as evidenced by the growing rate of obesity among adolescents and teens. The internet offers interactive entertainment that far exceeds the passive form of viewing offered by TV, making it a round-the-clock obsession for some kids. Consequently, this physical inactivity is making youth and teens heavier and more out of shape in greater numbers than ever before.

Battle back against the lure of websites like Second Life by offering your teen more of a real life. Get them to the gym. Sign them up. Maybe even throw in a few sessions with a personal trainer to help them along. Get them motivated and get them moving again!!

We've all heard the term "man breasts" before -- which are not uncommon among males apparently. According to this article, upwards of 50 percent of us guys have gynecomastia (at least a little bit). Gynecomastia is the technical term for the unwanted tissue making up this chest condition. But it turns out more and more teenage boys are opting for surgery to take care of it.

Males who are 13 to 19 may experience a hormonal imbalance which causes excess tissue to build up around the chest area. This can be awkward for kids in school. In fact, one plastic surgeon has seen boys tape themselves up with Ace bandages to cover the stigma.

But is this such a good idea? Some pediatricians think surgery is a bit extreme for a condition believed to take care of itself in time. However, when dealt with on a case-by-case basis, gynecomastia doesn't always go away for everyone. The operation could take an hour and a half, but the results seem to work. This could be the answer for many teens' social hang-ups. Read on for one boy's experience with breast surgery.