3 Kids and Us

5 Reasons Kids Should Exercise

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Keeping your children healthy and happy is one of the most important parts of a parent’s many jobs. It’s not always easy with so much temptation all around and so many sugary snacks and drinks, not to mention computers, tablets, and video games that make kids move around a lot less than they might normally do. Therefore, getting kids to exercise more is a great idea, and there are some good reasons why children should exercise.

They’ll Sleep Better

Children who are physically fit and healthy sleep much better than those who aren’t, and this is good for a variety of different reasons. The first is that getting enough sleep allows the body to re-set itself overnight, repairing any problems that it may have come across. When this happens, your child will wake up feeling healthy and energized, ready for the day ahead. If they don’t get enough sleep, then these repairs won’t have time to take place, and throughout the day they will feel less able to get on with things. Their productivity and concentration levels will fall dramatically.

They’ll Help You

If your kids are out exercising then you can be too; in fact, if you can all play and get fit together, it can create a much stronger bond between you as well as giving you plenty of health benefits. If you are taking cholesterol medication, or medication for high blood pressure or other ailments then getting a good amount of exercise can help your condition, and working out with the kids will give you the boost you need to do it, and do it regularly.

They’ll Develop Healthy Habits

Children who get into a good routine of exercising regularly will develop healthy habits when it comes to fitness, and they will carry these on into adulthood. If they have children of their own, they will be able to pass these traits down so that another generation of children will grow into healthy, able adults.

They’ll Be Better Behaved

Studies have shown that getting outside and playing (so not even regimented exercise – running around with their friends can be good enough) improves the behavior of children, making them happier and friendlier with fewer anger issues. This could be because exercising like this is fun, and it produces hormones such as serotonin that combats stress, making them feel much calmer and happier in general. It could also be that they are concentrating on what they are doing and when they are finished they are tired, so they don’t want to be combative anymore. Whatever the actual reason, it’s a good way to keep the family dynamic strong.

They’ll Have A Better Immune System

When a child gets the right amount of exercise, it boosts their immune system making them less susceptible to illness. They won’t catch so many colds, for example, and their cuts and grazes will heal quicker. They will have lower blood pressure, and their weight will be controlled too, and this means they will be less likely to develop conditions such as type 2 diabetes. Plus, if they are outside, they will be getting more vitamin D which is essential for healthy bone growth.

4 Pieces of Good Advice for All Expecting Mothers

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There’s nothing quite like motherhood. It’s challenging, stimulating, exciting, draining, and wonderful –– but it’s not something that everyone adapts to quickly. As such, it can be difficult to make the transition into parenthood, no matter your personal situation. And even if you’ve already experienced the joy of raising a child, there are still ways you can work to become a better, more adjusted parent. So, in order to take a little stress away from moms-to-be everywhere, we’ve compiled four short pieces of good advice that can provide a big lift just when you need it:

Know When to Freak Out

When you first become a parent, everything is likely to make you nervous. After all, ensuring that your baby is healthy and happy will be your number one priority (as it should be). And while you should definitely maintain your focus on your child’s well-being, part of becoming a parent is knowing when to freak out and when to relax. Otherwise, every little moment in your child’s life will present an opportunity to fall into anxious fits and panic attacks. Take the little things in stride and recognize that not all problems are earth-shattering. It’ll help you focus on what you really need to worry about.

Ask for Help

Raising a child without any help at all is a difficult task. Indeed, it’s about as daunting as it gets, really. That’s why it’s important to seek out reliable help from time to time. Calling on friends, family members, and trusted professionals isn’t a cop-out or a sign of weakness; rather, it’ll broaden your little one’s horizons to spend time to with other people, and provide you with a much-needed break at the same time.

Live in the Moment

Too often parents have difficulty adjusting to the way their children react to new technology or concepts. Just because things were different when you were a kid it doesn’t mean you should dismiss your child’s interests or stifle their creativity. Don’t close the door on something your kid wants to do just because you don’t understand or appreciate it. Instead, take the time out to empathize with them and support them in any way you can.

Consult Medical Professionals

This should be a given, but a bit of practical advice here: visit a trusted M.D. early and often during your pregnancy –– and schedule plenty of appointments afterward as well. This includes a wider array of tests, procedures, and practices than what you might first imagine. For instance: every expecting mother should get tested for STDs, since certain infections can cause complications during pregnancy. (In some cases, you could even inadvertently pass on an STD to your newborn!) So if you have any questions regarding your health, or what steps you should take to lower the risk of complications during gestation, speak to your doctor ASAP. They’ll be willing to offer insight and assistance as needed.

How To Stay Healthy When Your Kids Are Unwell

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Sometimes kids get sick despite all the good you try to do to stop it from happening. As part of being a parent, you will naturally be there for them to help them nurse them through their ailment and get them back to full health as soon as possible. However, this can be tough if you catch the same bug that’s going around. It’s far better to try to stay as healthy as possible so that you can look after your little ones and get on with your work; here are some ways to do it.

Wash Your Hands

The idea of washing your hands after you use the bathroom when you’re cooking after you do anything or touch anything that is dirty, has been reinforced since we were all little. There’s a reason why our parents and teachers kept telling us to do it and why it’s probably a habit still today. Washing your hands can reduce the likelihood of you catching a bug or cold from your child. However, a quick rinse is not what we mean because that just doesn’t work effectively enough. You need to scrub your hands for around 20 seconds using warm water and soap if you want to rid yourself of the germs that could make you sick. For added security, you could use an alcohol-based hand sanitizer too; these can be great if you need to wash your hands and you’re nowhere near a sink.

Look After Your Own Health

The healthier your immune system, the less likely it is that you will catch whatever it is that’s going around. That means eating plenty of fruit and vegetables and taking vitamin supplements if you need to. It also means keeping yourself as healthy as possible. If you smoke or drink too much, then quitting is your best option as these things can seriously compromise your immune system. Further, they’re not a great way to be a role model for your kids. If you find that giving up alcohol is hard on your own, check out rehab facilities to get the extra help you need. It will be worth it.

No Sharing

One rule to implement when your child is unwell is minimal sharing, as the more they share, be that toys, clothes or food, for example, the more chance there is that you may catch the illness.

Less Cuddling

This is a hard thing to do, especially when your child is unwell, but if it stops you from getting sick, then it must be done. Viruses can’t travel beyond around three feet, so you don’t have to stay in a different room, for example; just don’t get too close. If your child needs soothing, then you can still be there for them, but aim to slightly keep your distance as this will help prevent you catching whatever they have. Tell them you love them as much as you can, and soon you will be able to get back to normal with everyone feeling great.

Ideas For Staying Healthy As A Busy Parent

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It’s important to take parenting seriously, but not so much that you forget about yourself in the daily shuffle. You need to remain happy and healthy, so you have the energy to take care of the ones you love and feel good each day.

It’s time to stop being unhappy about how much time you don’t have and start implementing strategies that are going to help you stay well and be a busy parent simultaneously. The good news is there are habits you can change and adjust that will aid you in your journey to taking care of yourself and being a good parent.

Set Wellness Goals & Track Progress

You’ll get a lot further along with your health if you set wellness goals and ensure you are tracking your progress along the way. Determine what it is you want to accomplish and specifics about how you’re going to get there. For example, if you want to work out each day, then it may require you to set your alarm early in the morning and hit the gym before your family gets up. You can be a busy parent and stay healthy when you put your mind to it and create a schedule for you to follow each day that allows you to remain on track.

Exercise & Eat Right

Two habits that will help you guarantee you stay healthy if you practice them regularly is exercising and eating well. Make it a point to check these two items off your list daily if you want to function at your best and feel better overall. Set a time each day when you’ll workout and head to the grocery store on the weekends so you can prepare your meals ahead of time. Bring your lunch and healthy snacks to work to help you stay on track even when you’re at the office. While it’s going to be more challenging to move more and eat well when you’re also trying to parent, it’s possible to do so with the right mindset and structure in place that will help you succeed.

Find Hobbies you Enjoy

It’s important you have your own life and hobbies you enjoy even though you’re also a parent. For example, challenge yourself to new recipes, building furniture or putting together silhouette Australia puzzles. You need to have ways to take your mind off your daily responsibilities and activities that make you feel proud of yourself. It’s important to remember that you have many additional talents and abilities besides being a good parent to your kids that are worth practicing and showing off. If you don’t have much free time as it is, then it may be time to start saying no to all you get asked to do and clearing your schedule for enjoying more fun.

Manage Your Stress

You have to learn to manage your stress if you’re going to stay healthy and be a busy parent. Start by making a daily checklist and prioritizing your tasks according to what’s most important. Get yourself a planner to help you keep your obligations in order and reduce the amount of worry you feel on a daily basis. In addition to this, you can practice yoga, take up meditation or go for long walks to decompress and slow racing thoughts. Too much stress will sneak up on you and cause you to act in ways you might later regret. Know your warning signs and catch stress and get it under control before it’s too late.

Spend Time with your Kids

Make time for play and spending quality time with your kids if you want to be a healthy parent. This is the kind of interaction where you need to relax a bit and embrace all the love you have for your children. While it’s important to teach your kids and be a good role model, there are other times when it’s healthy to get on the same level as them and show them how much you care about them and their activities. They’ll likely love this extra attention from you, and your family bond will grow stronger. Put your phone down once in a while and engage with your kids and find yourself having fun and laughing again.

Take Care of You First

Always remember that you should come first before any tasks and even other people. The only way you’re going to be able to parent to the best of your ability is if you take care of yourself first. Start making more time for doing what you love and your self-care rituals daily. Write down what you’re going to do for you in your schedule, so you never forget to attend to your needs on a regular basis too. Getting lazy in this area will have you soon feeling exhausted, and you won’t have the energy or desire to put your best foot forward as a parent and spouse.

Practice Positive Self-Talk

Stop once in a while and notice the dialogue that’s going on in your head. Now is the time to push all of that negativity and pessimism aside and focus on what’s going right in your life. Practice positive self-talk regularly and gratitude, and you’ll quickly see your life situation isn’t so bad after all. Keep encouraging and reminding yourself that you have everything under control and are doing the best you can. Let what you do each day be enough and never stop patting yourself on the back for all your efforts and the love you show your family.

Conclusion

Don’t use being a busy parent as an excuse for not taking care of yourself and slacking when it comes to self-care. These are a few excellent ways for how you can do it all and stay healthy at the same time. Stay focused on what you’re doing right and don’t let a few bumps in the road get you down or make you feel inadequate. Most importantly, remember to enjoy the ride and keep a smile on your face.

How stress affects your oral health

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Parenthood, thy name is stress. Running a household teeming with kids is hardly ever a picnic; whether it’s from newborn needs or from teenage angst, you’re going to have your fair share of sleepless nights as a parent.

We all know the number that stress can do on you. Ranging from insomnia, mood swings, feelings of distraction and exhaustion, leaving your car keys in the freezer and forgetting you did so, stress does a number on your ability to think clearly and act accordingly. But did you know that the stress you experience can have a negative effect on, of all things, your oral health? It’s true — and here’s what you need to know about the connection between stress and oral health.

The Daily Grind

Ever been so frustrated by someone or something that you’ve just had to clench your teeth in anger? Or maybe you’ve been worrying yourself over a problem in your head and you realize you’ve been grinding your teeth for minutes or possibly even hours? Jaw clenching and tooth grinding is a common stress response — you might even do it unconsciously in your sleep!

Unfortunately, tooth grinding and jaw clenching is absolutely terrible for your oral health. Not only are you running the risk of damaging your teeth or their enamel, you’re also engaging in activity that’s a great way to earn yourself a headache or a sore jaw — or worse yet do damage to your temporomandibular joint (TMJ).

Thankfully it’s not hard to treat tooth grinding. You can take steps during your waking hours to stay aware of what you’re doing and stopping the behavior, but to address an overnight problem you’re likely to need a dentist-approved mouthguard to stop yourself from grinding those teeth of yours down to nothing.

All Dried Up

One of the other big stress-induced oral health problems is dry mouth. While it’s normal to feel your mouth go dry in stressful situations — it’s part of your body’s fight-or-flight response — being under repeated stress means repeated instances of dry mouth, and this leads to some pretty unpleasant oral health issues that you’ll need to deal with.

Your mouth relies on saliva to protect itself from harmful bacteria. Repeatedly experiencing dry mouth means there’s no saliva to wash that bacteria away, and that can lead to issues like bad breath and advanced tooth decay. Gum disease and infection are all more common as well when you’ve got constant dry mouth, so it’s a bad scene all around.

There are ways to treat dry mouth. Chewing sugar-free gum can trigger saliva production, for instance, and you’ll have fewer problems doing so if you also stay away from caffeinated beverages and alcohol-based mouthwash. You should also consult your family dentist for the best ways to prevent and control chronic dry mouth.

It’s Not Easy

Thankfully, good oral hygiene practices, along with some help and advice from your dentist, can help resolve any of these stress-based oral health issues if you find yourself experiencing them. The best way to resolve these oral health problems more definitively, though, is to seek out the root of what’s causing them: your stress.

While it’s unlikely you’ll be able to just drop everything and take two weeks to lie on a beach somewhere, there are always little ways to de-stress and relax at home, even in the hectic life of a parent. Tag in your partner or another family member when you need a break. Get more sleep, drink plenty of water, listen to your favorite music, rob a bank — whatever works for you!

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We left our home in Sydney, Australia many moons ago in May 2012 and, other than a brief stint back in Perth for Christmas and a wedding in early 2014, we have been travelling the world nomadically ever since, running a business from our laptops and we’re here to show you how to do it!