PWG WellChat

Disclaimer: the views, information, or opinions expressed during the PWG wellchat podcast series are solely those of the individuals involved and do not necessarily represent those of Pediatric Wellness Group [PWG] and its employees. PWG is not responsible for and does not verify for accuracy any of the information contained in the podcast series available for listening on this site. The primary purpose of this podcast series is to educate and inform. This podcast series does not constitute medical or other professional advice or services.

This podcast is available for private, non-commercial use only. You may not edit, modify, or redistribute this podcast. PWG and the developers of this podcast assume no liability for any activities in connection with this podcast.

Here's an outline for episode 9:
“Between stimulus and response, there is a space. In that space lies our freedom and power to choose our response. In our response lies our growth and freedom” – Victor Frankl

• Mind Body Medicine
• Non-pharmacological way to improve concentration, help decrease pain, control discomfort, or ease anxiety
• Includes biofeedback, yoga, hypnosis and guided imagery
• Meditation vs. mindfulness

Mindfulness: Paying attention with moment-to-moment awareness, On purpose, In a particular way, Without judgment

• Noticing what is happening right now --> focus more deeply, pay attention to your senses
• Science behind it
• Clinical benefits
• Psychosocial benefits
• Really about emotional health and well being
• Mindfulness: How do I start?
• How much do I have to do?
• What if I hate it?
• What are the ways I can do this?
• Apps
• How to boost the effects of mindfulness
• Resources
  • Kabat-Zinn J. Mindfulness for Beginners: Reclaiming the Present Moment—and Your Life. Boulder, CO: Sounds True, Inc.; 2016.
  • https://www.aap.org/en-us/professional-resources/Stress/Documents/private/Guided_mindfulness_handout_final.pdf
  • https://solutions.aap.org/DocumentLibrary/pcowebinars/Mind%20Body%20Therapies.pdf
  • https://www.aap.org/en-us/about-the-aap/aap-press-room/pages/Mindfulness-Training-in-Urban-Public-School-May-Help-Ease-Effects-of-Toxic-Stress.aspx
  • https://www.healthychildren.org/English/healthy-living/emotional-wellness/Pages/Just-Breathe-The-Importance-of-Meditation-Breaks-for-Kids.aspx
  • https://www.developgoodhabits.com/best-mindfulness-apps/
  • https://blissfulkids.com/what-is-mindfulness-and-how-to-explain-it-to-kids/

Disclaimer: the views, information, or opinions expressed during the PWG wellchat podcast series are solely those of the individuals involved and do not necessarily represent those of Pediatric Wellness Group [PWG] and its employees. PWG is not responsible for and does not verify for accuracy any of the information contained in the podcast series available for listening on this site. The primary purpose of this podcast series is to educate and inform. This podcast series does not constitute medical or other professional advice or services.

This podcast is available for private, non-commercial use only. You may not edit, modify, or redistribute this podcast. PWG and the developers of this podcast assume no liability for any activities in connection with this podcast.

Here's an outline of episode 3:

• Medical evaluation can involve a sleep study, labs
• Tips for better sleep:
  • Routines
    • Same bedtime every day
    • An hour before bedtime, dim the lights and turn off all screens. Blackout curtains are helpful.
• Avoid caffeine after 1 p.m. and never go to bed tipsy. Alcohol is a sedative and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle
• Can use phrases or actions to cue your body for sleep
  • Bath
  • Herbal Tea
  • Reading a story
  • Audio cues: white noise, music
  • Read a book
  • Use essential oils to connect relaxation with sleep
  • Heavy blanket or massage as tactile cue
  • Snacks high in protein can help: warm milk, turkey, piece of fruit
  • Gentle stretching
  • Mindfulness
  • Breathing exercises
  • SNOO for infants
• Exercising right before you go to bed may make it harder to fall asleep
• Avoid caffeine and nicotine late in the day and alcoholic drinks before bed
• Make room conducive to sleep: keep it dark, quiet, comfortable or slightly cooler temp [65 per Dr. Walker], no TV or computer
• Don't lie in bed awake, if you can't sleep get out of bed and do something like reading a book or listen to music until you feel tired.
• Herbals/supplements
  • Melatonin
  • 5-HTP
• Gratitude [for the day, resets the mind chemistry, sets the tone for your rest, triggers a cascade of autonomic events that can help you get deeper sleep]
• Wearables--> do they work? Maybe, maybe not

Resources

https://www.sleepfoundation.org/articles/melatonin-and-sleep

https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin

https://www.healthline.com/nutrition/5-htp-benefits

https://www.webmd.com/vitamins/ai/ingredientmono-794/5-htp

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415362/

Disclaimer: the views, information, or opinions expressed during the PWG wellchat podcast series are solely those of the individuals involved and do not necessarily represent those of Pediatric Wellness Group [PWG] and its employees. PWG is not responsible for and does not verify for accuracy any of the information contained in the podcast series available for listening on this site. The primary purpose of this podcast series is to educate and inform. This podcast series does not constitute medical or other professional advice or services.

This podcast is available for private, non-commercial use only. You may not edit, modify, or redistribute this podcast. PWG and the developers of this podcast assume no liability for any activities in connection with this podcast.

Here's an outline of episode 4:

• Link with wellness
• General principles
  • Avoid battling about food: With toddlers you won't win this one
  • Need to be intentional about good eating.
• Parents take this opportunity to be more motivated to eat well because now it isn't just for you it is also for your child!
• Nutrition basics
  • Limit sugar intake and discourage drinking sweetened beverages.
    • No recommendation for sweetened beverages: drink milk and water
      • AAP recommends:
      • < 2 y/o avoid added sugars
      • Or 2 y/o and up limit to 25 grams or 6 tsp/day

Reassurance for parents: Talking about nutrition from Day 1. "normal kids will eat enough to grow normally"
Nutritionally Complete Diet:

• Recommendations can vary by age and even by gender in the teen years.
• Avoid battles with food
• ChooseMyPlate.gov
• What to do for the picky eater?
• Whole Grains:
• Proteins:
• Fats/Cholesterol:
• Snacking can be an essential component of the young child's diet

Resources

https://www.healthykids.nsw.gov.au/kids-teens/choose-water-as-a-drink-kids

https://www.choc.org/programs-services/urology/how-much-water-should-my-child-drink/

http://depts.washington.edu/shsi/article/hydration-in-the-heat-for-young-athletes-medical/

https://learn.truesport.org/how-much-water-should-youth-athletes-drink/

https://familydoctor.org/athletes-the-importance-of-good-hydration/

Disclaimer: the views, information, or opinions expressed during the PWG wellchat podcast series are solely those of the individuals involved and do not necessarily represent those of Pediatric Wellness Group [PWG] and its employees. PWG is not responsible for and does not verify for accuracy any of the information contained in the podcast series available for listening on this site. The primary purpose of this podcast series is to educate and inform. This podcast series does not constitute medical or other professional advice or services.This podcast is available for private, non-commercial use only. You may not edit, modify, or redistribute this podcast. PWG and the developers of this podcast assume no liability for any activities in connection with this podcast.

Here's an outline of our second episode:

• What does it do?
• How much do you need?
  • Varies according to age
• Biology and science of sleep
  • 2 basic stages: REM [rapid eye movement] and non-REM sleep [which has 3 different stages] and you cycle through these several times per night
    • Non-REM Stage 3 is the deep sleep you need to feel refreshed in the morning, usually have longer periods of this during the first half of the night
  • Circadian rhythm [or body clock] controls timing of sleep
  • Chemical signals or neurotransmitters
    • GABA is associated with sleep, muscle relaxation, sedation
    • Norepinephrine and orexin keep brain active while we are awake
    • Acetylcholine, histamine, adrenaline, cortisol and serotonin all impact sleep and wakefulness
  • Genetics
  • How can you tell you are getting good sleep?
  • When should I worry about not getting enough sleep?
• Resources
  • Matthew Walker at UC Berkeley Center for human sleep science
    • Why We Sleep
  • NIH
  • WebMD
  • Mayo Clinic
  • https://www.sleep.org/articles/sleep-quantity-different-sleep-quality/

Disclaimer: the views, information, or opinions expressed during the PWG wellchat podcast series are solely those of the individuals involved and do not necessarily represent those of Pediatric Wellness Group [PWG] and its employees. PWG is not responsible for and does not verify for accuracy any of the information contained in the podcast series available for listening on this site. The primary purpose of this podcast series is to educate and inform. This podcast series does not constitute medical or other professional advice or services.

This podcast is available for private, non-commercial use only. You may not edit, modify, or redistribute this podcast. PWG and the developers of this podcast assume no liability for any activities in connection with this podcast.

Here's an outline of episode 6:

• Organic versus Non-organic:
• Is Soy a Bad Thing?
• How much water do I need?
• Talking about Diet: negative emotions around the word "diet"

How to have a healthy relationship with food: Parents to show that you are eating a well balanced diet

Produce grown at home, getting kids involved with food, food prep, making fun shapes, dips

Food is culturally precious: someone put effort into growing our food

Food waste is a hot topic: food doesn't have to look perfect

Allow kids to have a choice about the treat that they want so they can begin to develop some self-moderation.

• Food Allergies: just briefly touching on...
• Nutrition Help/Seek an RD opinion
• Avoiding Breakfast: some kids just don't like to eat 1st thing in the morning
• Probiotics: live bacteria and yeast that are good for you
• Prebiotics are like fertilizers to help healthy bacteria grow in your gut
• Take Home Points: Tying in Wellness to Sleep (the first pillar) and now this discussion of Nutrition is the second pillar
  • Quality of your food: organic versus nonorganic is important
  • How you model your relationship with food has a big impact on your children's relationship with food
  • Food has a psychosocial element you shouldn't ignore
  • Teenagers trying out different options and Vegetarian/Vegan options are important to know about
  • Different eating styles can mean more work in making sure you get adequate nutrients
  • Gut microbiome is important
  • Try to avoid making food a source of power struggles