Back-to-School Backpack Tips

by Sally London, M.S., OTR/L

Every August parents are preparing for the start of the school year with the purchase of school supplies and clothing.  Much thought is given to the right outfits to wear and the best notebooks, pencils, pens and other items for success in school.  Less careful thought is often given to the selection of a backpack.  This is surprising since a backpack is often used for several years.

National School Backpack Awareness Day is an annual event that is held the 3rd week of September to educate parents, students, educators, administrators, and communities about the serious health effects from backpacks that are too heavy or worn improperly have on children.  Backpack Day is also a time to promote the full range of Occupational Therapy benefits and services.  These services are readily available at the Wellness Connection.

Facts available from The American Occupational Therapy Association, Inc.

1. Over 79 million students in the US carry a backpack.
2. More than 2,000 backpack-related injuries that required treatment at hospital emergency rooms, doctor's offices, and clinics were reported in 2009.
3. One study with children ages 11-15 years of age indicated back pain related to the use of heavy backpacks.  21% reported pain that lasted more than 6 months.
4. Another study indicated that 8 out of every 10 middle school aged children reported less pain and strain on their necks, backs, and shoulders after changing the amount and way they loaded their backpacks as well as the way they wore their back packs.  
5. In a third study approximately 85% of university students reported pain and strain in their backs with backpack usage.

Backpack Strategies for Students and Parents

Selection 

• Select a smaller backpack for your younger child. The backpack itself should be lightweight. 
• Consider a pack with a waist belt to help distribute the weight of the pack evenly. 
• Pick a backpack with well-padded shoulder straps to help protect the shoulders and neck. These   straps should be adjusted so the pack fits snugly against your child’s back.  A pack hanging loosely from the back can pull a child backward and strain muscles.   
• Consider buying a pack on wheels.  However, this type of backpack is not for everyone, as they are difficult to maneuver up and down curbs and stairs.  Check with your school to see if they are permissible.

Loading

• The backpack should not exceed 10% of a child's weight.  
• Load the heaviest items closest to the body (the back of the pack).
• Arrange books and materials so that they don't slide around in the backpack.
• Check what your child  carries to school and brings home.  Remove extra materials and items that aren't necessary for the day's activities.
• Have your child hand carry a book or other item if the backpack is too heavy or too tightly packed.

Wearing

• Distribute the weight evenly by using both straps.  Avoid slinging a pack over one shoulder as it can cause a child to lean to one side, curving the spine and resulting in pain or discomfort.
• Adjust the shoulder straps so the back fits snugly on the child's back.  A loose fitting pack can pull the child backwards and strain muscles.
• Wear the waist belt so that it helps to distribute the weight more evenly.

The Wellness Connection Wins 3 'I am Modern' Best In Suburbs Awards

by Susan McCormick

Opening The Wellness Connection has been such an incredible experience. Sharing knowledge about wellness with our community makes going to work feel more like spending my day with friends. I love going to work everyday, and feel such gratitude for all that I learn from working directly with families in Loudoun County.  

When I discovered that we were nominated in three categories for the Best In Suburbs edition of I am Modern Magazine, I was a little surprised after being open just 4 short months. Never did I imagine that our clients would show such support by voting for us...in all three categories! The Wellness Connection is now recognized as Best Nutrition/Wellness Provider, Best Yoga Studio, and Best Pilates Studio. Saying thank you doesn't feel like enough.

Your support means everything. All the clinicians at the Wellness Connection truly feel privileged to be doing what we do. We really do care about the people who put their trust in us. We promise to continue to bring programs and insights that will allow you to be the best you can be. We also promise to listen to your input and offers services that matter to you. This is your community gathering place, and at the end of the day, if you are happy, we have accomplished our goals.

Enjoy your summer and I want to personally invite you to join me for "Tea with Susan," held every Thursday at 11 a.m. We will discuss topics that matter to you...free of charge. I sincerely hope to see you there. Thank you again for nominating us, and voting for us – we pledge to live up to this huge honor.

See all the winners here. 

Are You Chronically Dehydrated?

by Ralph Miller, Certified Massage Therapist

Photo courtesy of Lee Brimelow via Flickr

During summer, the risk of dehydration skyrockets along with the temperatures. Our bodies try to keep us cool by sweating. If these fluids are not replaced, dehydration ensues, or even worse, heat exhaustion, or heat stroke. If dehydration persists, it can become chronic and lead to a wide range of health concerns, such as:

• Fatigue and Energy Loss: enzymatic activity in the tissues to slow down.
• Constipation: the colon overcompensates and takes too much water out of digested food, causing hard stool

• Digestive Disorders: the secretion of digestive juices are reduced.

• High and Low Blood Pressure: With less fluid, the body's blood volume is not enough to completely fill the entire set of arteries, veins, and capillaries.

• Gastritis and Stomach Ulcers: To protect its mucous membranes from being destroyed by the acidic digestive fluid it produces, the stomach secretes a layer of mucus.

• Respiratory Troubles: Mucous membranes of the respiratory region are slightly moist to protect the respiratory tract from substances that might be present in inhaled air.

• Acid-Alkaline Imbalance: Enzymatic slowdown producing acidification.
• 
Excess Weight and Obesity: Thirst is often confused with hunger, so you may overeat
Eczema: Toxins that are not diluted enough by fluid irritate the skin.

• Cholesterol: The body produces more cholesterol to stop loss of liquid in cells
• Cystitis and Urinary Infections: toxins in urine won’t be sufficiently diluted, they attack the urinary mucous membranes.
Rheumatism: increases the concentration of toxins in the blood and cellular fluids, and the pains increase in proportion to the concentration of the toxins.

• Premature Aging: The body of a newborn child is composed of 80 percent liquid, but this percentage declines to no more than 70 percent in an adult and continues to decline with age.

(adapted from "The Water Prescription" by Christopher Vasey, N.D., Inner Traditions 2006) 


In addition to being out in the heat, caffeine and alcohol can contribute to dehydration. Be sure to drink enough fluids -- roughly 100 ounces for men and 72 ounces for women. If you experience excessive sweating, thirst, or dizziness, seek medical attention.                                                              

Summer Tips to Sneak In Learning Without Your Kids Knowing

by Neil McNerney, M.Ed., LPC

With the kids at home all summer, how do you keep them from losing what they've learned and get them ready for the upcoming school year? Sure, there are lots of materials at teacher stores, but it’s pretty likely that you will get eye rolls and groans from your kids. How do you keep their skills up without it feeling like they are doing work? Here are some summer tips to increase summer learning:

Jenga with Words – The blocks on the game Jenga can have specific questions or requests. Each time a player moves a Jenga block, she reads the block and do what it says. Examples could be as simple as “What is your favorite president” or more complex such as “If you could talk to one president, who would it be and what would you ask him.”

• Do – Make the questions age appropriate and make them fun. Your goal is to foster curiosity. 
• Don’t – Don’t make the questions similar to a quiz. Kids will see right through it. 
• School Skills – History, Critical Thinking, Taking Turns 

Don’t Break The Chain! – One person begins a story by writing down the first paragraph, and hands it to the next family member. He then reads it and adds another paragraph that relates to the first paragraph, and then hands it to the next person, and so on. It can go around and around a number of times. For example:

First Person: Once upon a time there was a small village named Messyville. It was a nice village, and it had lots of nice people in it, but it had one major problem.

Second Person: The big problem was that everyone was very messy. They never cleaned up after themselves and there was trash everywhere. But since everybody was messy, it didn’t really matter. Nobody really had a problem with it, until…

Third Person: …a new family moved in. The parent’s names were Patty and Peter Particular. Their kids were named Paul and Penny. If you haven’t figured it out yet, they were very neat and particular. During their first walk around their new neighborhood…

• Do – Talk with your kids about story structure. Start by setting the scene, then add characters, then add the villain, etc. 
• Don’t – Don’t let family members take the story way off track. Once a certain story line has been started, don’t start a new one. Add to the story, don’t change it. Don’t – Don’t correct for grammar and spelling. This is supposed to be fun! 
• School Skill – Story Writing, Imagination, Taking Turns

Mad Libs – This is a great, fun way to increase grammar skills of kids from about 3rd grade to adult. Mad Libs is a series of fill-in-the blank stories. One person asks the group for the required type of word (noun, pronoun, verb, adjective, etc.) and fills in the word for the story. After all the blanks are filled, she then reads the whole story. This is lots of fun, always hilarious, and really helps with grammar skills.

• Do – Keep a few Mad Libs in the car. They are great for trips. 
• Don’t – don’t allow it to get inappropriate. Remind your kids to keep it clean! 
• School Skills – Grammar, Taking Turns 

Travel Related Ideas 

Family Trip Accountant – Have one child keep a running tab of all the expenses during the trip, adding the expenses up each day. The ‘accountant’ can also separate the expenses into different categories.

• School Skills – Math, Categorization, Budgeting 

Spy Family – On your next vacation, make believe that you are a spy family and have to develop a new identity and history for everyone. Spend some time answering these questions about your new spy family: Where do you live? What are your names? What skill does each person have? What is your mission? What languages do you speak?

• School Skills – Geography, Imagination, Story Telling 

Alphabet Games – These are the simple games families can play in the car. Try to find the letters of the alphabet on road signs or on license plates. These games are best played as a team since the younger kids will feel left out.

• School Skill – Letter Identification, Observation 

License Plate States – Have one child make a list of all fifty states and see how many state plates you can find during your trip. This increase geography and awareness. After each state is found, ask if the kids remember the capital of that state and add it to the list.

• School Skill – Geography, Observation, Data Collection 

Keep these ideas in mind as a way to increase school skills without it looking like school. Have other ideas? Post them in the comments below. 

Why Owning a Dog Is Good For Your Health

by Koren Barwis, Nutritionist & Wellness Coach

My jeans were a tad looser this morning. At first, I had no idea why since I haven't been trying to lose weight or to eat less. But then, I remembered that one significant thing had changed in my home recently - we got a puppy. Meet Penny:

Since Penny joined our family, I’ve walked more, A LOT more. My adage is a tired puppy is a happy puppy, so I do my best to keep her adequately exercised and pooped, which also ups my own activity level.

Research has consistently shown that pet owners are healthier. There are several key areas where dog ownership improves human health:

Stress Reduction and Lower Blood Pressure
Just being around a dog has a calming affect. Studies have shown that dogs lower blood pressure and also that playing with a dog can elevate levels of serotonin and dopamine -- nerve transmitters known to increase pleasure and calm.

Increased Activity Levels 
Fido needs to be walked and dog owners oblige, making their activity level go up as well. Plus, people with pets are 55-75% more likely to get the recommended amounts of exercise.

May Decrease the Likelihood of Obesity in Children 
An Australian study found that kids with dogs were less likely to be obese.

Increased Social Interaction
Walking a dog increases interaction with other humans. I've talked to more neighbors over the past month as they gush over Penny. 

Decreased Allergies 
Kids growing up in a home with dogs and cats have a decreased risk of allergies and asthma.

Increased Joy
When people see Penny, they light up. No one can walk by her without smiling. Therapy dogs are routinely used to help those grieving, children with brain injuries, and the elderly to improve mood. Dogs just bring out the best in people.

My experience with Penny supports many of points above. And while my motivation for getting Penny was mostly for companionship, the health benefits (including the looser jeans) are a nice perk.

Tips for Battling Burnout and Finding Balance

Written by Executive Coach Judy Brannock

Today’s economic environment has triggered stress for everyone, not just those who have lost their jobs. Downsizing has resulted in workers inheriting tasks of those who were laid off while still maintaining responsibility for their current position. It’s a challenge to find time to take care of health, while managing an already overloaded schedule. The result is burnout.

Burnout is common and is expensive, not only in terms of income lost, but also in terms of health, personal life, and many other parts of life. Plus, the organization loses a valued employee.

Having “burned out” from a worldwide professional services firm in the late 90's, I struggled with what I could have done differently to avoid what happened. I’ve made it my personal mission to share what I know to be true. You can take control of your life, set new boundaries, and put more fulfillment in your life. Here are three steps to get started:

1. Assess Where You Are

How is your life balance? This first step allows you to see what is working, missing, and causing you to feel less fulfilled.

Start by drawing a circle that represents your life. Divide the circle into eight sections: Career, Money, Health, Friends and Family, Significant Other/Romance, Personal Growth, Fun and Recreation, and Physical Environment.

Rate your satisfaction with each section on a scale of 1-10, with one being the center and lowest satisfaction and ten being the outer edge of the circle and complete satisfaction.

2. Make Decisions

Look at your life circle and decide which areas you can improve. For example, if you want to focus on health, what are some of the things you could do that would also be fun and recreational? Could you involve friends or family? Take place in a great physical environment? Contribute to your personal growth?

Then, decide on three to five specific actions you can take to bring more satisfaction in areas that are lacking. State changes you will make in measurable terms. Don’t forget to include a date by which you will have taken the action.

For example, one of my clients wanted to simplify her life and improve her physical environment by getting rid of clutter. We discussed how too much “stuff” actually drains your energy and makes it hard to concentrate on what’s important. Clutter will actually keep you from accomplishing tasks. She decided she would spend two hours a week sorting things into boxes she would donate to charity and throwing the rest away until she had only the things she actually uses in her house. She would hire a professional organizer to help. She would complete the project within 60 days.

Another client who directs a multi billion dollar division for a hi-tech company in the Dulles corridor decided to stop staying at work until 9 or 10 at night. She recorded the time she left work every day with a goal of leaving by 6:30 p.m. She would limit phone calls to five minutes, say “no” to any extra meetings both inside and outside work and delegate work she could “do better” than anyone else. (Many of us rationalize that the reason we don’t delegate is that we can “do it better and faster” than we could tell someone how to do the task.) She would keep her boss informed of her accomplishments in writing so he would have it come performance review time and “let go of it”! She would do this within 30 days.

3. Ask For Help 

This step is often overlooked. It is okay if you can’t figure it all out alone. Give yourself permission to ask for help and there is one person who is expertly prepared for the job...a coach.

How can a coach help?

Every day while you’re at work, your organization’s goals are your priority. When you work with a coach, YOUR goals are the priority—both for you and the coach.

A coach will help you mesh your personal life with your work life so that you can gain more fulfillment in both areas. A coach can help people with issues that range from making a career move, to getting a promotion, becoming a stronger leader, working through conflict with a co-worker, gaining more visibility and respect from bosses and colleagues, and more. They focus entirely on your agenda and will help you move past your blocks, fears, and concerns into action.

Work wants to take you over, and it will if you let it. A coach helps people tame their work. You may need to reinforce boundaries, improve some relationships, and delegate more effectively. Yes, that even goes for those of you that think no one else can do it as well as you can.

Balance means that you prioritize, make your choice, and fully stand in that place. As a coach, I support people in doing just that.