Tips for Healthy Families

Photo by Andrea Murphy Photography

Professionals provide their top health tips for family members of all ages and stages.

Tips for Healthy Infants

(cdc.gov)

1. Good Nutrition: Breastfeeding is the best option. Breastfed infants have reduced risks of ear and respiratory infections, asthma, sudden infant death syndrome and obesity. Add healthy solid foods at 6 months.
2. Protect Baby from Secondhand Smoke: Babies exposed to secondhand smoke are more likely to die from SIDS and are sick more often.
3. Safe Sleep: Place babies on their backs to sleep for naps and at night. Use a firm, flat sleep surface. Use a crib or bassinet in the same room where you sleep for 6 months. Do not use soft bedding such as blankets, pillows, bumper pads and soft toys. Don’t cover the baby’s head.
4. Medical and Dental Care: Well-child visits are important to make sure baby is growing and meeting developmental milestones. Get vaccines to prevent illnesses. Good oral health starts in infancy. (see tips below)
5. Car Safety: Buckle infants and toddlers in a rear-facing car seat with a harness in the back seat until they reach maximum weight or height limit of their car seat – usually between 2 and 4 years.

Tips for Dental Health: Year One

Provided by Dr. Ryan Roberts, pediatric dentist, On the Cusp Pediatric Dentistry

1. Good dental habits begin at birth: Babies are born with a full set of 20 baby teeth in their gums; 10 on top and 10 on bottom.  That’s why dental care begins before the first tooth appears.
2. DO make cleaning part of your feeding routine: Even if your baby’s teeth haven’t appeared yet, clean his or her mouth after each feeding with a moistened gauze or washcloth. Once teeth begin to appear, brush them twice a day with a soft toothbrush and a small “smear” of fluoride-containing toothpaste.
3. DO NOT share cups, utensils or food: Cavities are contagious!  Avoid sharing utensils or food… blowing on food to cool it off… tasting from the spoon… putting pacifiers in your mouth… and kissing on the lips.
4. DO use fluoride: Use toothpaste that contains fluoride.  If your drinking water does not contain fluoride, your child may need supplements.
5. DO NOT let your child fall asleep with a bottle of milk or juice: You’re literally bathing her teeth in a puddle of sugar. Don’t ever put your baby to bed with a cup or a bottle of milk or juice, NO MATTER WHAT.
6. Say “bye-bye” to the bottle by 12-14 months: By the time your child is one year-old, he or she should be able to sit up, hold a cup and drink from it.
7. DO take your child to the dentist by age one: Tooth decay can occur as early as 6 months old. DO NOT wait until your child is 2 or 3 years old before taking them to the dentist. Get it done, year one.

Dr. Ryan Roberts is a board-certified pediatric dentist at On the Cusp Pediatric Dentistry.

Tips for Healthy Kids

Provided by Charity Pollak, MD FAAP, Midtown Pediatrics

Many elementary-aged children have not developed a strong immunity to common illnesses. Frequent illness is not unusual in this age group. While it is impossible to keep your children from ever getting sick, it pays to try to reduce their chances.

1. Handwashing: The most important thing you can do to help limit your child’s exposure to infections is to teach them how and when to wash their hands. Handwashing is most important after using the bathroom, before eating, after touching pets, after playing outside and after coughing, sneezing or blowing the nose.
2. Sleep: Several studies suggest that inadequate amounts of sleep affect how your body is able to make antibodies and other substances that help fight infections. The American Academy of Pediatrics advises children ages 3-5 years get 10-13 hours of sleep and ages 6-12 years get 9-12 hours.
3. Immunizations: Vaccines reduce illness, hospitalization and death. I advise parents to follow CDC guidelines in order to decrease the chances of their children becoming sick. This year, in addition to routine vaccines, elementary-aged children should get flu and COVID-19 vaccines. Flu vaccines are updated annually. Children should ideally be vaccinated every fall, although it is not too late to get a flu shot. In mid-September, the CDC approved an updated 2023-2024 COVID‑19 vaccine. Even if your child had a COVID vaccine in the past, they should get the updated shot. If it is not available at your doctor’s office, children can get the vaccine at Walgreens, CVS or the Tulsa Health Department.
4. Breakfast: Many studies have linked eating breakfast to improved school performance. Some studies suggest it may also improve immune system function. Carbohydrate-rich foods like fruits, whole grains and low-fat dairy are more slowly digested than other sugary foods and provide a more steady supply of glucose. Adding a protein such as eggs, nuts or avocado provides energy to cells for even longer.
5. Stress: Stress that occurs regularly over a long period of time can have a negative impact on a child’s immune system and physical health. Providing daily routine, consistency, peaceful spaces and fun activities helps reduce stress.
6. Physical Activity: Exercise can improve health and immune system function. The US Department of Health and Human Services recommends that children ages 6 and up get at least 60 minutes of moderate-to-vigorous physical activity daily.

Dr. Pollak is a board-certified pediatrician and a Fellow of the American Academy of Pediatrics. She has been a practicing pediatrician in the Tulsa area for over 20 years. She is on staff at Hillcrest Medical Center and sees patients at her private practice, Midtown Pediatrics, at 12th and Utica. She has three children and is a strong supporter of Tulsa Public Schools. Her outside interests include cycling, yoga and all kinds of music.

Tips for Healthy Adults

Provided by Rachel Ray, D.O., FAAFP

Good health is essential for a long, self-managed and fulfilling life, and adopting healthy habits can reduce disease and improve mental and physical well-being. Here are five important tips adults should consider:

1. Balanced Nutrition: A well-rounded diet is the foundation of good health. Plan to eat a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. Avoid large portions and limit the intake of processed foods, fast food, sugary beverages and excessive amounts of saturated fats and sodium. Hydration is vital to our organs and bodily functions – target eight glasses of water a day and avoid excessive caffeine.
2. Regular Exercise: Regular physical activity promotes cardiovascular health, helps maintain a healthy weight and boosts our mental health. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week and combine that with muscle-strengthening activities on two or more days. Focus on activities you enjoy and make them part of a long-term routine.
3. Adequate Sleep: Quality sleep is linked to improved brain function, mood regulation and a strong immune system. Adults typically need 7-9 hours of sleep per night. Create a consistent sleep schedule, establish a relaxing bedtime routine, and create a comfortable sleep environment that is cool, quiet and uninterrupted.
4. Stress Management: Chronic stress can negatively impact physical and mental health. Try stress-reducing techniques such as deep breathing exercises, mindfulness, meditation or engaging in relaxing hobbies. If you have symptoms of mental illness or addiction, talk with your doctor or visit a mental health professional.
5. Regular Health Check-ups: Schedule time with your doctor for preventative health care including heart and cancer screenings, blood pressure checks, vaccines, and tests for diabetes, cholesterol and other illnesses. Understanding your health condition(s) and making informed decisions can help you avoid chronic diseases and life-threatening situations.

Incorporating these health tips into your lifestyle can contribute to a healthier, more vibrant life, promoting longevity and overall happiness.

Dr. Ray is a board-certified family medicine physician at the OSU Family Medicine – Harvard clinic. She provides acute care services for adults and children with urgent conditions such as coughs, COVID, flu, sinus infections, sprains, fractures, digestive issues and other non-life-threatening conditions. Dr. Ray earned her doctor of osteopathy degree from Oklahoma State University College of Osteopathic Medicine and completed her family medicine residency at the University of Oklahoma College of Medicine. She is a Fellow of the American Academy of Family Physicians, and a member of the Oklahoma State Medical Association, the Oklahoma Osteopathic Association and the Tulsa County Medical Society.

Tips for Mental Health for Families

Provided by David Leifeste, MS LPC

The focus is on small, realistic habits that tune us in to our needs, while bringing us together. Modeling self-care, emotional awareness and work-life balance helps prevent burnout and builds strong mental health.

1. Practice Gratitude: Taking time each day to write down or share things you’re grateful for trains our brains to focus more on the positive. This builds resilience.
2. Get Active Outside: Regular exercise, especially outdoors, reduces anxiety and boosts mood through endorphin release. Going on family walks models self-care.
3. Set Aside Device-free Time: Constant stimulation from technology heightens stress. Enjoy activities together device-free to be mentally present with one another.
4. Share Emotions and Validate Them: Creating an open environment where everyone feels safe expressing emotions teaches healthy coping mechanisms.
5. Try Mindfulness Techniques: Simple breathing exercises, meditation or yoga helps calm the nervous system. Doing this as a family develops emotional intelligence.

David Leifeste has nearly 40 years of experience in counseling, executive coaching and public speaking. davidleifeste.com