Lack of Sleep Increases the Risk of Catching a Cold

Really? - The Claim - Lack of Sleep Increases the Risk of Catching a Cold. - Question - NYTimes.com:

"THE FACTS As cold season approaches, many Americans stock up on their vitamin C

and echinacea. But heeding the age-old advice about catching up on sleep might be more important.

Studies have demonstrated that poor sleep and susceptibility to colds go hand in hand, and scientists think it could be a reflection of the role sleep plays in maintaining the body’s defenses.

In a recent study for The Archives of Internal Medicine, scientists followed 153 men and women for two weeks, keeping track of their quality and duration of sleep. Then, during a five-day period, they quarantined the subjects and exposed them to cold viruses. Those who slept an average of fewer than seven hours a night, it turned out, were three times as likely to get sick as those who averaged at least eight hours.

Sleep and immunity, it seems, are tightly linked. Studies have found that mammals that require the most sleep also produce greater levels of disease-fighting white blood cells — but not red blood cells, even though both are produced in bone marrow and stem from the same precursor. And researchers at the Max Planck Institute for Evolutionary Anthropology have shown that species that sleep more have greater resistance against pathogens.

“Species that have evolved longer sleep durations,” the Planck scientists wrote, “appear to be able to increase investment in their immune systems and be better protected.”

THE BOTTOM LINE: Research suggests that poor sleep can increase susceptibility to colds."

Mama wasn't always right: 9 updated health rules - CNN.com

Mama wasn't always right: 9 updated health rules - CNN.com:

"Now that you have kids, you've probably realized that there was actually some sense behind all that advice your mother gave you.

There is a lot of sense behind some of mama's advice, but other adages are not quite right.

Maybe you can thank her for your perfect posture (even though it took 4,567 reminders to stand up straight) or for insisting on all those family dinners. Then again, some things need not be passed down to yet another generation. Take a look.

Mama always said: Eat more! Kids are starving!

That's true, but probably not in your house. The clean-plate club isn't where it's at anymore. It's important to give kids the chance to stop eating based on appetite, instead of external cues like an empty bowl, says Marilyn Tanner-Blasiar, a pediatric dietitian at Washington University School of Medicine. It helps them stay attuned to their feelings of satiety.

When they lose that connection, the risk of becoming overweight goes up. But moms wouldn't be moms if they didn't worry about their kids' food. It's never going to be easy to let go, but if you give them healthy options and allow them to eat when they're hungry and stop when they're full, the rest will take care of itself.

Mama always said: Don't sit so close to the TV -- you'll ruin your eyes

Actually, you won't, and neither will your kids. According to the American Optometric Association, children can't harm their eyes by sitting with their noses practically pressed against the flat-screen. Watching close-up, however, may cause eyestrain, which can lead to headaches, says Dr. Vincent Iannelli, a Dallas, Texas, pediatrician.

Eyestrain doesn't worsen vision, but it's not comfortable, either. For healthier viewing, remind your children not to watch in total darkness -- the sharp contrast between the room and the TV can worsen strain -- and have them plop down about ten feet away. But if you have a child who's always sitting really close, she may be having a hard time seeing. Ask her to scooch to a more normal distance, and if she can't see the screen clearly, get her eyes checked.

Mama always said: Don't read in the dark

Smart thinking. Just as watching TV in a black void can cause eyestrain, so it goes with reading in low light, says Cathy Doty, a pediatric optometrist in New Bern, North Carolina. And if kids keep it up for long periods (like your voracious reader, who sneaks in extra chapters with a flashlight under the covers), it can lead to intermittent blurred vision and headaches.

All of these symptoms resolve with rest, but this behavior can speed the onset of nearsightedness in kids who are genetically predisposed, says Doty. To protect their peepers, make sure kids have at least 60 watts of light to read under and encourage them to keep books (and computer screens) at arm's length and to take frequent breaks. Parenting.com: Moms' dirty little secrets

Mama always said: Don't frown, you'll get wrinkles

Yep, you might. Furrowing your brow millions of times over your life can leave a line or two eventually. So can laughing. There's no way to avoid it, nor any reason to try.

Our facial muscles move to express emotion. And without those muscles, we couldn't eat, drink, smile, or kiss. The best way to help protect your kids' future faces and skin from head to toe? Load them up with SPF and keep on encouraging all the healthy stuff you already do: Try a vegetable. Run outside and play. And most of all, have fun! Parenting.com: 12 parenting rules you can break

Mama always said: Sit up straight

Good one, Nana. Slumping over puts major pressure on the neck, shoulders, and back, not to mention that it keeps the lungs from completely filling. But constantly scolding kids to correct their posture is frustrating. Instead, try to keep your kids active, says Patrice Winter, a physical therapist and assistant professor at George Mason University. It will give their muscles the strength needed to maintain alignment -- without nagging!

Mama always said: That music is too loud

It probably is. If you have a kid who goes nowhere without her iPod, there's a good chance she's rocking her way to some hearing loss later, says Dr. Craig Derkay, professor of otolaryngology and pediatrics at Eastern Virginia Medical School. If she likes her tunes loud, ask her to take a break every 20 minutes or so. You can also consider springing for noise-canceling headphones: They drown out background sounds, so she'll be less tempted to turn it up.

Mama always said: We're having dinner together because that's what families do

She was onto something. Kids are more likely to eat a balanced meal when the family dines together, says Kathleen Burklow, a clinical psychologist in Cincinnati, Ohio. And it's an all-around great way to connect. Don't stress if you can't do it every night (who can?); instead, make the most of the time you have. Parenting.com: 7 snacks that won't spoil dinner

If you always get the same one-word responses, have the kids ask you questions about your day. Or come up with a few very specific questions for everyone to answer, like what made you laugh today? What was the nicest thing someone did for you today? What was the nicest thing you did? You might be surprised at how much you actually hear.

Mama always said: Eat your breakfast

Pass it down. There is no doubt that breakfast is the most important meal of the day. Studies have proven that children who eat an a.m. meal perform better in school. Plus, many breakfast foods are excellent sources of calcium, iron, and fiber, all of which tend to be lacking in many children's diets. If your kids are picky breakfast eaters, have them grab a handful of raisins, some dry cereal, or even some leftover pizza to nibble on when they're ready. Parenting.com: 13 rise & shine breakfast ideas

Mama always said: Put on a coat, you'll catch a cold

The only thing your kid is likely to get from being outside in the cold is... cold. "When I was growing up, my grandmother insisted I bundle up in even slightly cold weather because 'getting cold could make you sick,'" says Sue Stevens of Arlington, Texas. "I knew from my school health class that she was wrong and that germs make you sick. I let my own son play in the rain, sleep under a ceiling fan, and play soccer in short pants in freezing weather. He never had colds afterward!" That's because only cold and flu viruses cause those illnesses.

There is some research that suggests that prolonged exposure to chilly temps may dampen the immune system because it puts a strain on the body. But that's not the same as making you sick. So if your kid wants to tough out the chilly season in his skimpy but oh-so-hip hoodie, save yourself the fight. Let him!"

Health Library

• MayoClinic.com: Childhood obesity -- make weight loss a family affair
• MayoClinic.com: Children's illness -- top 5 causes of missed school
• MayoClinic.com: Children and TV -- Limiting your child's screen time

Why tots shouldn’t watch TV

Why tots shouldn’t watch TV - THE WEEK:

Friday, June 19, 2009

"Why tots shouldn’t watch TV

If you have a baby or a toddler, turn off that TV. A new study finds that when children are exposed to a lot of TV before the age of 2, they are deprived of interaction with adults, which can lead to delays in brain and language development. University of Washington researchers found that for every hour the TV set was on, even if it was just in the background, adults spoke from 500 to 1,000 fewer words to children. When the distraction of the boob tube was present, children spoke less, too, and there were fewer conversations between the adults and the children. This was true whether the show was a kid’s program or an adult show that parents were watching in the child’s presence. Speaking directly to a child, previous research has shown, is critical to brain development. In surveys, 30 percent of Americans admit to having the TV on all day long, whether anyone is watching or not. Television, researcher Dimitri Christakis tells LiveScience.com, “is a poor caregiver substitute. My recommendation is that children under the age of 2 be discouraged from watching television.”"

Fight Disease With Soap and Water - Wash your hands

Fight Disease With Soap and Water - WSJ.com:

"Wall Street Journal, May 12, 2009

Put Up Your Dukes: Fighting Disease With Soap and Water

Fear of swine flu is fading, but there are still plenty of reasons to wash your hands frequently.

The list of infections that can spread via unwashed hands reads like the Biblical plagues, including staph, strep, salmonella, E. coli, hepatitis, MRSA (methicillin-resistant Staphylococcus aureus), colds, flu and norovirus -- the infamous cruise-ship bug.

The importance of hand washing has been known since 1847, when a doctor named Ignaz Semmelweis suspected that maternity patients were dying in his Vienna hospital because med students treated them right after working on cadavers. When he instituted hand-cleaning, the deaths fell sharply.

The Centers for Disease Control and Prevention says hand washing is the most effective way to stay healthy. But many people don't do it often enough, or long enough, to be effective. Here's a guide:

The swine flu headlines have brought attention to the importance of hand-washing. Health columnist Melinda Beck describes the best way to wash off germs and protect against sickness.

When to do it. Wash your hands every time you use the bathroom. Every surface presents an opportunity for germs to hitchhike out. "Who thinks to clean the latch on the inside of the stall door? Try nobody," says Jim Mann, executive director of the Handwashing for Life Institute, which advises food-service providers around the world on best hand-hygiene practices.

Also wash your hands whenever you change a diaper, pick up animal waste, sneeze, cough or blow your nose; when you take public transportation, insert or remove contact lenses, prepare food, handle garbage and before eating. Few people are as conscientious as they should be. Mr. Mann recalls being in meetings to discuss hand hygiene: "Everybody shakes hands. You finish the talk, and everybody runs for the food line. Nobody washes their hands."

How to do it. Soap and water is the gold standard. In a recent study in the journal Clinical Infectious Diseases, researchers in Australia doused the hands of 20 health-care workers with human H1N1 flu virus. Soap and water removed slightly more virus than three alcohol-based hand rubs. When volunteers didn't clean their hands, most of the virus was still present an hour after exposure.

It's the mechanical process of washing that's so effective. Soap molecules surround and lift the germs, friction from rubbing your hands loosens them, and water rinses them down the drain.

Experts recommend using warm water -- mainly for comfort, so you'll wash longer. Use liquid soap if possible. Bar soaps can harbor germs, though they'll likely rinse off with water.

Use enough soap to build a lather. Lace your fingers together to cover all the surfaces. Rub the fingertips of one hand into the palm of the other, then reverse. Keep rubbing for as long as it takes to sing "Happy Birthday" twice. (Some experts prefer "Row, Row, Row Your Boat." But any tune will do as long as it lasts at least 15 seconds.)

"The typical 'splash and dash' that most people do doesn't do anything," says Mr. Mann.

Rinse thoroughly. Residual soap can make hands sore. Leave the water on while you grab a paper towel and use it to shut off the faucet. Take it with you to use on the door handle as well.

Drying lessons. Many hand-hygiene experts are down on hand dryers -- chiefly because few people have the patience to dry completely and end up wiping their hands on their clothes. "That's fine -- unless your pants have been down around your ankles in the stall," Mr. Mann says.

Air dryers can also blow remaining germs as far as six feet away.

Antibacterial soap? In 2005, a Food and Drug Administration panel voted 11-to-1 that antibacterial soaps are no more effective at keeping people healthy than regular soap. There may be some downside too. Some antibacterial ingredients like triclosan leave a residue on the skin that continues killing some bacteria. Critics worry that the remaining bacteria could become resistant, not only to soap but also to antibiotics. "To our knowledge, it's not happened, but it's theoretically possible," says Elaine Larson, a professor in the schools of nursing and public health at Columbia University. Another problem with antibacterial soap, she says, is that it gives people a false sense of security. "People think, 'Ah -- it's antibacterial. So the germs are gone.' That's a false perception," Dr. Larson says.

Hand sanitizers. It's not often that a personal-care product gets a presidential endorsement. Some drug stores sold out after Barack Obama echoed the CDC's recommendation that people use alcohol-based hand sanitizers when soap and water aren't available to help stop the spread of swine flu.

Experts say they must be at least 60% alcohol to kill germs. "Alcohol ruptures their cell membranes -- it causes them to explode," says Dr. Larson, although she notes that if your hands are visibly dirty, soap and water is much preferable.

Curiously, the FDA does not allow over-the-counter hand sanitizers to claim they kill viruses. The CDC's recommendations are based on information published since the FDA ruling, showing that alcohol-based sanitizers are effective at killing viruses, specifically the H1N1 strain, says Nicole Coffin, a CDC spokeswoman.

Can you overdo handwashing? Yes. "Try to strike a balance between being obsessive-compulsive and being reasonable," says Dr. Larson. "And if there is some kind of outbreak like with the flu or SARS, then there is reason for more caution.""

18 and Under - Distractions May Shift, but Sleep Needs Don’t

18 and Under - Distractions May Shift, but Sleep Needs Don’t - NYTimes.com:

"“The literature really strongly suggests the average early to mid-adolescent needs 9 to 9.25 hours a night,” said Dr. Judith Owens, an associate professor of pediatrics at the Alpert Medical School of Brown University, who directs the Pediatric Sleep Disorders Clinic at Hasbro Children’s Hospital.

She quickly headed off my question about children — or adults — who don’t need that much sleep. “It’s a bell-shaped curve,” she said, with just 2.5 percent of the population needing significantly less sleep than average.

“The problem,” she went on, “is that 95 percent of us think we’re in that 2.5 percent. You should assume until proven otherwise that your kid needs that much sleep.”

What is the bedtime recommendation for an 8- or 9-year-old? The experts sensibly suggest that you work backward from wake-up time, trying for 10 hours of sleep, and testing your routine by checking whether the child wakes spontaneously, alert and cheerful and ready for the day....

As children move into middle school, Dr. Owens said, they still need plenty of sleep, but it gets harder for them to follow the schedule that the world demands.

“Sleep needs don’t change all that dramatically from late elementary through middle school into high school,” she said. “What changes is the circadian rhythm of sleep and wake, and typically as you go into and through puberty your sleep and wake time shifts by as much as two hours. They simply can’t fall asleep as early as they did when they were 7 or 8 years old.” That is why many experts say the high school day should start later....

Even as we’ve come to understand more and more about the importance of sleep, for brain function and learning, for mental and physical health, the world has gotten to be a harder and harder place for a child to go to sleep. The basic advice pediatricians give to parents of young children about bedtime routines — turn off the television, take her on your lap, read a book — is important for older children, too: spend time together, wind down, turn off electronic devices, read a book...."

Watching a lot of TV during adolescence can change a normal brain to a depressive one

Health scare of the week: Does TV damage teen brains? - Subscriber Only - THE WEEK:

"Watching a lot of TV during adolescence, an alarming new study has found, can change a normal brain to a depressive one. The study, which tracked more than 4,000 adolescents as they grew up, found that for every extra hour a teen spends watching TV or playing videogames on an average day, he or she is 8 percent more likely to develop depression as an adult. Study author Dr. Brian Primack says that teens’ experiences help shape their developing brains, and that being parked in front of a screen often replaces positive social, academic, and athletic activities that give kids a sense of mastery and self-respect. Instead, he tells the Los Angeles Times, TV teaches kids to be passive, and to judge themselves against fictional characters whose looks and accomplishments seem out of reach."

Babies Know - A Little Dirt Is Good for You

Personal Health - Babies Know - A Little Dirt Is Good for You - NYTimes.com:

"In studies of what is called the hygiene hypothesis, researchers are concluding that organisms like the millions of bacteria, viruses and especially worms that enter the body along with “dirt” spur the development of a healthy immune system. Several continuing studies suggest that worms may help to redirect an immune system that has gone awry and resulted in autoimmune disorders, allergies and asthma.

These studies, along with epidemiological observations, seem to explain why immune system disorders like multiple sclerosis, Type 1 diabetes, inflammatory bowel disease, asthma and allergies have risen significantly in the United States and other developed countries.

Training the Immune System

“What a child is doing when he puts things in his mouth is allowing his immune response to explore his environment,” Mary Ruebush, a microbiology and immunology instructor, wrote in her new book, “Why Dirt Is Good” (Kaplan). “Not only does this allow for ‘practice’ of immune responses, which will be necessary for protection, but it also plays a critical role in teaching the immature immune response what is best ignored.”

One leading researcher, Dr. Joel V. Weinstock, the director of gastroenterology and hepatology at Tufts Medical Center in Boston, said in an interview that the immune system at birth “is like an unprogrammed computer. It needs instruction.”

He said that public health measures like cleaning up contaminated water and food have saved the lives of countless children, but they “also eliminated exposure to many organisms that are probably good for us.”

“Children raised in an ultraclean environment,” he added, “are not being exposed to organisms that help them develop appropriate immune regulatory circuits.”"