Dr. Robbi’s Blog

Why Sleep Matters
Sleep is as important to our health and well being as food and water, but most of us don’t get enough of it. Sleep deprivation is currently one of the most pervasive health concerns in the United States. For children , sleep plays a critical role in  healthy growth and development . Beyond simply affecting children’s mood, behaviors and academic performances, insufficient sleep has also been associated with lower social skills and learning disabilities.
How Much Sleep is Enough?
When experts study sleep needs of children , they consider the amount of sleep children need in a 24-hour period, including naps. Since every child is different, sleep charts are not exact; however, there are some agreed-upon ranges for chilren of different ages.*
- Birth to 6mos.  : 10-18 hrs of sleep per day
- 6mos. - 2years : 11-16 hrs. per day
- 3yrs    : 10-14 hrs. per day
- 4-6 years: 9-14 hrs. per day
- 7-9 years: 9-12 hrs per day
- 10-12 yrs.: 8-11 hrs. per day
(* from Iglowstein I., Jenni O.G., Molinari L., R.H. 2003 Sleep deprivation from infancy to adolescences: Reference values and generational trends. Pediatrics.)
Do these numbers suprise you? Is so you are not alone. Most parents are unaware of just how much sleep their children require in a 24 hr. period.

Here’s one more reason to exercise:

Physical inactivity contributes to chronic musculoskeletal pain, which affects the muscles, ligaments, tendons and bones.  People with chronic conditions such as back pain, arthritis, or neck pain suffer daily through pain, fatigue and even depression, and more people are falling victim every day.  In fact, some experts have characterized the increasing prevalence of musculoskeletal conditions as an epidemic.

According to a 2008 study published in BMC Musculoskeletal Disorders, a connection exists between physical inactivity and chronic musculoskeletal complaints (MSCs).  Stud participants responded to questions regarding their physical activity 11 years prior to experiencing any MSCs.  The researchers concluded, “In this large-scale population-based study, physical exercise was associated with lower prevalence of chronic MSCs, in particular chronic widespread MSCs [>15 days during the last month].  Further more, consistent medium activity level [120-179 min./week] was associated with [a] more than 50% lower prevalence of chronic widespread MSCs.” (If you’d like to review the abstract of the BMC study, visit: www.biomedcentral.com/1471-2474/9/159.)

There you go - the latest in an ever-growing list of reasons to make exercise a part of your weekly routine.  And remember, a consistent, balanced fitness program of cardio, muscle strengthening and stretching will do more than help in the prevention of the chronic pain; it could also help prevent other serious conditions such as heart disease and hypertension.

To Your Health, February 2009 page 33

While school lunch programs have begun to address the issue of nutrition, lunch lines across the country still provide pizza, Sloppy Joes. cheeseburgers, corn dogs and other high-fat, nutrient-deficient items.  It’s time to teach our children there’s a healthier way to eat.

Sandwich Suggestions:

* Whole-wheat and other whole-grain breads provide dietary fiber, antioxidants, vitamins and minerals.

* Leafy green vegetables are typically low in calories and high in dietary fiber, iron, calcium and photochemicals.

* Tomatoes, yellow peppers and other brightly colored vegetables are packed with antioxidants.

* Modest amounts of lean meat provide essential protein.  Avoid processed meats and try meatless substitutes.

* Cheese and other dairy products contain protein and calcium.  As with meat, avoid processed cheeses and experiment with nondairy substitutes.

(To Your Health, December 2008 page 19-21)