by Dennis Richardson
This summer, something sacred is blooming in Culver City.
Alchemy & Dawn, the long-awaited sanctuary by beloved esthetician and healer Dawn Palomino, is more than a beauty space. It’s a homecoming for your spirit, your skin, and your sense of self.
For Dawn, this isn’t just a business, it’s the culmination of years spent holding space for women. Years of early mornings and late nights; years of wiping tears while applying serums; years of creating rituals where others saw routines. It is her soul’s work. Dawn Palomino is a trusted name in beauty and healing, having spent over a decade guiding women back to themselves, one facial, one affirmation, and one breath at a time. She’s not just known for her expert skincare or flawless waxing technique, she’s known for how she makes people feel: seen, safe, soft, and strong.
Her work has always been rooted in intuition, energy, and community. And her clients don’t just walk away glowing on the outside. They leave feeling lighter, clearer, and reconnected.
Built by Community, for Community
Dawn’s journey has been uplifted by the women she’s cared for, those who have cried on her table, who found healing in her words, and who trusted her with their most vulnerable moments. Alchemy & Dawn is built for them; for the mothers, the creatives, the caretakers, the ones who pour into everyone else and deserve a place to receive.
Alchemy & Dawn, is not a spa — it’s a ritual and a sanctuary. It’s about belonging. A Space Where Women Lead with Love. As a proud woman of color and business owner, Dawn is proof that leading with softness is strength. She’s a quiet revolution in a loud world. A reminder that feminine energy is not fragile, it’s fierce, nurturing, and divine. Her leadership creates ripple effects, empowering others to rise, heal, and take up space.
What to Expect at Alchemy & Dawn
To put it all simply, a deluxe pampering for the soul.
- The Mystic Facial, a soul-soothing signature treatment infused with energy work
- Gentle, intentional waxing and brow services
- Crystal healing, sound therapy, and spiritual skincare rituals
- A cozy, high-vibe space curated to feel like a warm hug
- and community events in the heart of Los Angeles.
Every service and every detail is designed to feel like a reset. A pause. And a moment that’s just for you.
Come Be Part of the Magic
Visit alchemyanddawn.com to book your appointment. Follow @alchemyanddawn for healing energy, updates, and reflections.
Be sure to join them this summer for the grand opening celebration, a soulful community event where wellness, sisterhood, and joy come together!
Alchemy & Dawn is located at 11159 Washington Blvd, Culver City, CA 90232.
All photos courtesy of TIP Supply
by Dennis Richardson
Sometimes new year’s resolutions go way off track, and that’s okay. We can always correct course whenever we choose to, but Alexsyn Supplements are here to make things much easier with a motivating lineup targeting various aspects of life that could use improvement. Whether or not you’re keeping your healthier you going strong or not, we’re strong advocates for Alexsyn and adding it to your own routine after giving the brand a go!
Alexsyn’s lineup consists of supplements that target Mind & Body health, Vision & Cognitive health, Sleep, and GI Health. In addition, bundles are available for more targeted wellness initiatives that pair and match the offerings for the best results – whether it be fighting against oxidative stress or getting your best sleep.
All photos courtesy of Alexsyn Supplements.
If you’ve fallen off the wagon, now is the next best time to begin looking at your health by eating right and taking the right kind of supplements. Founded by Dr. Edward Simpson, Alexsyn manages to cover the core areas where many have issues, from digestion and focus, to sleep and calmness. We experienced noticeably improved sleep, mental clarity, and stress management during our run with the products. While we did not take all supplements on a daily basis (except for the Sleep gummies), we did take them on an as needed basis. For example, during stressful mornings with brain fog or difficulty concentrating, we tapped into F*OX>VCS™, or Vision & Cognitive Support.
A Full Night’s Sleep
Just in time for the upcoming time change this weekend and World Sleep Day (March 14), we’ve found a new pairing for sleepy time tea!
One 5 mg gummy within 30 minutes of bedtime supplied enough melatonin and vitamin B6 to guarantee sweet dreams in mere minutes. While instructions do permit and suggest slowly working up to 3 gummies if needed, it is completely up to you and how strong you like your dose of sleep. We did not test 3, but did move up to 2 gummies a couple of nights. While 1 did the job just right, 2 gummies felt like more than enough and provided an even heavier sleep, though with a little difficulty to overcome some grogginess and get out of bed the next morning.
Alexsyn’s Livello® Sleep supplements are a great nighttime solution that doesn’t come with negative or detrimental side effects, and we were thoroughly impressed, while looking forward to bed time every night due to just how consistent and well these gummies performed. This was a nighttime routine to fall in love with. The only downside we found was that their flavor was enough to put us in a snacking mood!
Each of these supplements are third party tested, and each serve a purpose that so many as individuals have challenges in. Be it sleep, brain fog, eye strain, muscle soreness and recovery, or just a general “blah” feeling, Alexsyn has a solution for you. We’ll be giving Amend GI and F*OX™ (Fight Oxidative Stress) a more focused try over the coming weeks.
Alexsyn is available on Amazon and Walmart, or directly on their website.
About Dr. Edwin Simpson
They say doctors make the worst patients…
Faithful to the adage, Dr. Edwin Simpson, is one such.
Of course, as the saying suggests, there often exists among professionals a somewhat friendly rivalry. Couple that notion with the “look behind the curtain” only experienced by those in medicine. Now, take this potent mix of boldness and skepticism on Dr. Simpson’s part, (plus a nagging sense that the cure is still too often worse than the disease) and you’ll understand how Alexsyn came to be.
By taking his own advice (in a follow-your-heart kind of way), Dr. Simpson recently moved to his home state of Arkansas to set up shop. It so happened on a particularly fine summer morning, in the sleepy town of Ida, that Alexsyn opened its doors.
by Contributor
Obesity is a growing public health concern across the United States, with the state of California being no exception. According to a GlobalData report, obesity can have profound economic implications in California, with the reduction in the economy amounting to $89.5 billion or about 2.5% of the state’s gross domestic product. Since obesity is a progressive condition that can decrease the quality of life and increase the risk of other chronic diseases like type 2 diabetes and cardiovascular disease, these economic costs mainly come from healthcare expenses and workforce productivity losses. For instance, there are 353,600 fewer adults in the workforce due to obesity-related unemployment and preventable deaths. Employers also spend $6.3 billion more on weight-related absenteeism and disability among overweight or obese employees. Considering the staggering costs of obesity on health and quality of life, obesity prevention, and management interventions must become accessible among Californians. Weight loss drugs emerge as an increasingly available option for overweight and obese residents, demanding a closer look at how they work and what patients must consider before taking them.
How weight loss drugs work
In a previous article from the ongoing Ask the Experts series, primary care physician Dr. David Nazarian explains that a class of drugs called glucagon-like peptide-1 (GLP-1) agonists is now being used for weight loss. Although GLP-1 agonists were originally used to treat type 2 diabetes, they can also be prescribed for chronic weight loss and management.
GLP-1 agonists mimic the brain receptors and gut hormones responsible for satiety and appetite control. By binding to GLP-1 receptors, these medications can curb hunger and slow down stomach emptying, thus preventing overeating and promoting weight loss.
Weekly injectables that aid weight loss
Weight loss drugs typically come in the form of weekly injectables, which means they are liquid medications administered with a needle and syringe. Among the GLP-1 agonists available to Californians enrolled in the Medicaid program is the liraglutide Saxenda, which may be used by adults with obesity or adults who are overweight and have a weight-related complication like diabetes or hypertension.
Likewise, Novo Nordisk’s Wegovy is approved by the US Food and Drug Administration for heart health and chronic weight management. After a House Bill was passed this year, California is now among the states whose Medicaid program covers Wegovy as weight loss drugs with added health benefits, such as improved blood sugar levels.
Another increasingly accessible GLP-1 agonist is Ozempic, which is also a semaglutide like Wegovy and can lower blood sugar and reduce appetite. However, since Ozempic is only approved by the FDA for type 2 diabetes, there have been concerns about its side effects on overweight or obese individuals.
Side effects of weight loss drugs
One of the most visible side effects of taking Ozempic for weight loss is Ozempic butt, which is characterized by the loose, sagging appearance of the buttocks. This phenomenon can be attributed to how Ozempic induces rapid weight loss of about 5.9% after three months and 10.9% without six months.
Losing a significant amount of weight within a short period means the skin can barely adjust and becomes less elastic, leading to wrinkly, sagging, and even aging skin. Other side effects of Ozempic include headache, dizziness, fatigue, and gastrointestinal symptoms like nausea, vomiting, diarrhea, and stomach pain. In 2023, about 12% of reported overdose exposures to semaglutide were from California, which also highlights the need for medical supervision when using weight loss drugs.
Other weight loss approaches
While weight loss drugs can be effective, overweight or obese individuals can reduce the risk of their side effects by looking into other weight loss approaches. A notable example is bariatric surgery, which manages obesity and related conditions through medical procedures like the alteration of gut hormones, reduction of stomach size, and modification or bypass of the intestines.
A news article reports that 4.4% of the severely obese children in southern California qualify for pediatric bariatric surgery, with children’s hospitals Children’s Hospital Los Angeles, UCLA Health, and Stanford Children’s Health offering the procedure.
Beyond these medical approaches, healthy and sustainable weight loss can also be achieved through lifestyle modifications like a reduced-calorie diet and regular exercise.
by Anthony Stafford
March begins National Nutrition Month, and what better way to kick things off, than with Kori Krill Oil and helpful information from Nutritionist Rania Batayneh, MPH? For many who began 2022 on a health kick, experiences have ranged from effortless to completely off the rails, but Kori Krill Oil can help everyone with the least effort.
Even with the growing trend of diet-conscious people today, nutrition deficiencies are still rampant in the United States, with a whopping 70% of the U.S. population deficient in omega-3’s — a key nutrient for heart health.
With just one serving of superior Omega-3 supplement Kori Krill Oil ($19.99), 250 grams of EPA and DHA Omega-3 fatty acids are provided to your body – the equivalent of the same amount of Omega-3s that you’d get from eating 2 servings of fish per week (recommended by U.S. dietary guidelines). As Kori Krill Oil provides Omega-3 in its most natural phospholipid form, distribution is superior and converts directly into cells and organs.
Read on for key pointers in our Q&A with Nutritionist Rania Batayneh, MPH, and no matter where you are in your health journey, get started making sure you’re not deficient in Omega-3’s!
Q&A With Nutritionist Rania Batayneh:
Q: Can you please share some info with our readers about your background as a nutritionist and how you got started?
In 2001, I obtained my master’s degree in nutrition from the University of Michigan School of Public Health. I started my career in San Francisco in 2001 with a focus on developing strategies to help my clients optimize their health and wellness, which results in long term weight loss. My first book, The One One One Diet is a #1 Amazon bestseller and has changed the lives of so many men and women.
Q: During this time with health and wellness interest booming, what is one of the biggest nutritional myths or misconceptions?
I think one of the biggest misconceptions is that only older generations should be worried about how nutrition can play a huge role in overall health. For example, the CDC recommends that the younger generations should also stay vigilant with their heart health too. In fact, heart disease affects 1 in 10 Americans between 20 to 39 years old. Diet and nutrition play a critical role in improving heart health, and omegas are a superfood that can not be overlooked.
Q: Can you tell us what in its formula makes Kori Krill Oil so special, and why it stands out from other comparable alternatives, like cod liver oil and salmon oil supplements?
Krill Oil, specifically Kori, the superior Omega-3 supplement really stands out compared to other fish oils on the market. Kori truly is an Omega-3 Superfood. Antioxidant powered for 6+ benefits including heart, brain, joint, eye, skin and immune health with superior absorption versus fish oils.
Kori Krill Oil Omega-3s are in phospholipid form, which supports Omega-3 distribution throughout the body and delivery to the body’s cells. Since krill oil Omega-3s are in a phospholipid form (their most natural form) that blends easily in our stomachs, you do not get that fishy aftertaste or fishy burps.
Q: Just from a nutritional standpoint, what are some of the highlights that Kori offers, and how do they help the body?
Like fish oil, krill oil contains DHA and EPA. However, krill oil contains the essential nutrient choline which supports brain and nervous system health, and the antioxidant astaxanthin. Fish oil doesn’t have these.
Not all Omega-3 supplements are the same and there are many important differences between krill oil and other Omega-3 supplements, like fish oil that make Krill Oil the superior Omega-3 superfood source. Some key differences include:
Kori Krill Oil naturally has more nutrients and comes in their most natural form for even more health benefits vs. traditional omega-3 sources.
Kori Krill Oil is the most natural Omega-3 form whose antioxidant power supports heart, brain, joint, eye, skin and immune health with superior absorption versus fish oils.
Superfoods are not only packed with nutrients, but they are clean by nature. Kori Krill Oil is naturally non-gmo, which means no artificial flavors, colors & preservatives are needed.
Q: 70% of the U.S. population is deficient in Omega-3’s. What are some health issues that can arise over time due to a lack of sufficient Omega-3’s?
Omegas are always top of mind (literally and figuratively!). Consumers are embracing Omega-3s as they are critical for our brain, eye, skin, heart, join, and immune health. Salmon (or a healthy fish diet) is one of the most recognized superfoods out there, because its Omega-3 EPA & DHA nutrients are essential fatty acids our bodies need. The American Heart Association recommends that you consume 2 servings of fish/week. But >70% of Americans aren’t eating enough of a healthy fish diet, resulting in too low Omega-3 levels.
A more “superficial” example is one of which impacts your skin. The term “Inflammaging” is a meld of the words “inflammation” and “aging,” and lends itself to the concept that inflammation leads to quick aging of the skin. If you are not eating 2 servings of fatty fish each week, it is quite likely that you are deficient in omega-3s which are essential fatty acids. While we can’t take a look inside our bodies, what we see can be a reflection of a deficiency. When our diets are deficient in fatty acids, you may start to experience dry skin. Reason being: Omega-3 fatty acids are important in keeping our skin hydrated and strong. Supplementing with a product that in its natural form — like Kori Krill Oil — can make an impact on your skin.
Are there any final points you’d like to stress about the importance of implementing Kori Krill Oil and Omega-3’s into regular daily intake?
If your diet is lacking in omegas, my recommendation for an added source of Omega-3s is Kori Krill Oil which offers Omega-3s in its most natural form, closest to eating a healthy fish diet. Think of it this way, a supplement should supplement your diet. Sounds simple, right? When you look at your diet (meaning what you eat, not what you shouldn’t eat!) are you getting the essentials? One of which are your Omega 3 fatty acids. To find out, ask yourself this question, “Am I eating 2 servings of fish each week?” If the answer is no, then a supplement is a good idea. Not only do Omega-3s help with our brain health, they are also powerful antioxidants which help support our eye, skin, heart, joint, and immune health.
Some supplements target only one part of your health-your hair, your eyes, your skin, but what if there was one that helped with all of them. KORI is the one supplement your entire body can benefit from-head to toe. What’s more, research suggests that omega-3s from krill oil are superior to fish oil in raising Omega-3 levels in the body.
by Dennis Richardson
In the post-pandemic age, we have seen the telemedicine industry really take off, and that’s with thanks to brands like TytoCare.
TytoCare, the at-home, hand-held digital exam kit, is a hybrid approach to telemedicine, featuring a palm-sized, hand-held exam camera and attachments (like a stethoscope or tongue compressor) to stream a patient’s real-time symptoms, to the clinician on the other side of the screen. Meant for guided use by a board-certified clinician, during a 1:1 virtual appointment, the TytoCare system gives patients the tools to help remote medical professionals see symptoms, as if it were IRL (in real life).
In addition, TytoCare is offering $100 off on BestBuy (no code needed), and on the TytoCare website all through November with code CYBER100 and all through December with code HOLIDAY100. In a world currently led by advanced technology, don’t miss the opportunity to bring your healthcare into the future.
by Niki Smart
I‘m sure we can all agree that 2020 & 2021 have been difficult. What made it a little easier for me was stumbling upon Ana Lilia’s online breathwork class. During lockdown, Ana’s Saturday morning class became the highlight of my week. Sometimes, Ana starts her class 10 minutes early, with an uplifting, freestyle dance session, and the moment I see her lovely, smiling face appear on my screen, I feel better. And the music! Ana’s thoughtful playlist is somehow always spot on. In fact, I get so much out of her class, that I asked if I could interview her for SoCal Magazine so that our readers can benefit from Ana‘s healing, too. Here is Ana Lilia‘s insight into breathwork and I highly recommend you give her class a try—you won’t regret it.
1. Why did you start doing breathwork and how long have you been doing it?
I came across a breathwork class 6 years ago during a time in my life where I was depressed, my anxiety was at an all time high and I was feeling lost. I attended a breathwork class, not knowing what it was. During the class, we focused on active breathing for 30 minutes. My body responded in ways I didn’t expect. Not only did my hands cramp up — I started crying. It was so strange to me because I’d never had that kind of reaction before. But it was just the kind of release that I needed. In what felt like an instant of clarity, everything looked and felt different to me. The world felt brighter and lighter. I felt more alive than I’d felt in a long time. Most importantly, I was filled with a sense of empowerment that hasn’t left me since. From that moment on, I knew that breathwork was going to save my life. Shortly after, I decided that I wanted to learn how to facilitate a breathwork session and introduce it to as many people as possible who live with anxiety and depression. I want the world to know about how powerful, transformative and healing breathwork is.
2. What is breathwork?
Breathwork is an active form of meditation where you manipulate your breath to change the way you feel. There are many different types of breathing techniques. And yes, our body knows how to breathe naturally, but a lot of times we aren’t breathing properly. This can create an imbalance in the oxygen and carbon dioxide exchange. That imbalance can contribute to anxiety, panic attacks, and fatigue. Have you noticed that when you’re anxious, you tend to take shallow, rapid breaths from your chest, and you may even start to hyperventilate? This increases your heart rate and creates muscle tension. Your sympathetic nervous system becomes activated, and there is a surge of adrenaline and cortisol alerting your body that it needs to protect itself.
The breathing technique I use is a two stage pranayama breathing pattern. You take a first inhale from your diaphragm, a second from your chest and then you exhale. It’s a circular breathing technique, where as soon as you exhale, you inhale right away. This breathing practice can help you release tension from your body, clear your mind, and you can also have a deep healing session. Breathwork helps you feel more in control of your emotions and grounded as we navigate these stressful times.
One of my specialities is working with people who suffer from anxiety. Many of my clients would share with me that they have panic attacks often or they have been suffering from anxiety for a long time. I created a program with guided breathing meditations to help them manage their anxiety. The biggest thing I help them with is getting to the core of why they are stressed out. This awareness gives them the power to respond instead of reactivating whey they are getting triggered. They feel like they are in control of their life again. And have practical tools they can use when they are feeling stressed out.
3. Can anyone join your breathwork classes?
Yes! Everyone is welcomed in my breathwork classes. I created
Community Gathering right at the start of the pandemic as a way to support my community through the fear and anxiety we were all experiencing due to Covid-19. The isolation was very triggering to many people, and having a safe place where we could meet virtually became something they could look forward to and be reminded that they are not alone in how they feel. Several people have told me that Community Gathering literally saved their life during the pandemic. It’s a diverse community where people from all over the world join to breathe. We have teenagers who breathe with their parents, our oldest community member is in her 90s and we have everything else in between.
4. How much is it?
As a way to make it accessible to most people, Community Gathering is a sliding scale ticket starting at $10 – $35.
5. How does music play into your class?
Music is a HUGE part of my breathwork classes. My playlists are intended to take my clients on a journey. Every song that I pick tells a story with the lyrics that will resonate with my clients. The song may have them remember an experience or it might encourage an emotion to express more easily. I let my intuition create the playlist. I tap into the energy of my client or the group, and know instinctively if the song is right or wrong for the group or the person. And sometimes, we move so much energy before we go into the active breathing that I’m playing DJ on the spot to better support them while they are breathing. You can find hundreds of my breathwork playlists on my Spotify and Apple Music profiles.
6. What experiences have your clients shared with you that touched you the most?
My clients have had deep transformational healings. After a short amount of time working with me they unpack trauma, disappointments, anxiety and other stressors. They are left feeling refreshed, renewed and empowered. And by doing this deep healing work, it also helps them manifest and get aligned with their goals. My clients have manifested their dream homes, new jobs, launched business, attracted a partner…and this is because they are more confident, they know their worth and are open to receive.
7. What is the most common reaction people have when doing your class?
They can’t believe how different they feel after breathing. The tension their body was holding onto is gone. They gain clarity on why they were stressed. It helps them gain awareness about their thoughts and how it affects their anxiety and overwhelm. That awareness helps them feel back in control. and they know they can change the way they feel by connecting with their breath.
8. What do you have coming up next?
I’m hosting a Fall Retreat the first weekend of November in Los Angeles. I also started hosting monthly in-person events at the beach. To learn more about my offerings you can visit my website www.analilia.net. If you are interested in meditations to help you manage anxiety you can find my 7-day program at www.feelcalmtoday.com And I’m also on Instagram @_ana_lilia
by Mia Barnes
6 Expert Ways to Protect Your Skin From Scarring, Injury and Blemishes
With the warm season here, you bare more skin. However, you want to keep your appearance glowing and blemish-free any time of year.
Your skin is your body’s largest organ, and many things can damage it. Here are six expert ways to protect your skin from scarring, injury and blemishes.
1. Leave New Pimples Alone
While sitting in your 8 a.m. chemistry class, you notice a bump on your chin that feels like a fresh blackhead. Your tendencies might scream, “pick at me!” Please try not to yield to the temptation. Picking at your skin can introduce new dirt and germs into pores, making existing acne worse. Trying to pop a newly erupted pimple can push bacteria and oil deeper into the infected pore, increasing swelling, pressure and redness. Icing such spots can reduce swelling and redness until they reach the point where you can perform an extraction.
2. But Treat Injuries Quickly
The old cliché may advise you to never trust a man who has no scars — but the originator of this saying spoke metaphorically. In reality, you want to practice proper wound care to prevent scarring.
If you get a cut or a burn, your first order of business is to thoroughly clean the wound to remove any debris. You also need to cool burns before applying any ointments that might seal heat inside your skin. Once you’ve cleansed and cooled the area, apply a dab of petroleum jelly to the affected area to keep the wound from drying out and forming a scab. You can also use silicone or hydrogel sheets for larger wounds.
Bruises fade in time, but they can distress you if you end up sporting purple and green blotches that contrast with your sleeveless pink bridesmaid’s gown at a summer wedding. Icing your bruise immediately after the bump occurs can help minimize discoloration. Please ensure that you use a fabric bugger between the ice pack and your skin to avoid making matters worse.
3. Use the Right Tool
Take heart, perfect skin seekers. You can still enjoy the gross-yet-satisfying sensation of popping your pimples if you wait until the right time and use the correct instrument.
It’s best if you use self-care techniques after a seasoned professional shows you the ropes. However, let’s keep it real — not everyone has the money for a dermatologist. You can buy comedone extractors such as those recommended by Dr. Pimple Popper and find instructional videos online if you can’t afford a trip.
4. Or Call a Professional
If you have the means, please see a professional for the best advice on protecting your skin from scarring, injuries and blemishes. Please don’t think this advice implies that you can’t learn how to take care of your skin at home.
However, your dermatologist can help you considerably in this endeavor by identifying your skin type and recommending products ideal for your unique DNA. You could potentially save money by not wasting countless pennies here and there trying various products that may work for others, but not you.
5. Wear Sunscreen
If you haven’t started wearing sunscreen each day yet, please get into the habit. Even if you adopt the mindset of, “early humans didn’t wear protection, and they survived” keep in mind that things have changed. Climate change means humans now experience more ground-level UVA radiation than past generations.
If you eschew commercial sunscreens because of the chemicals some brands contain, you can make DIY protection. All you need is some powdered zinc oxide and a carrier base that works well for your skin type. Coconut oil works wonders for dry skin, while argan oil won’t clog acne-prone pores.
6. Nourish Your Skin
Even if you try to be careful, you will eventually suffer life’s bumps and bruises. When you do, your body will heal itself — and recovery will go more quickly if you provide it with the right building blocks for doing so.
If you don’t follow a vegan diet, try to consume more fatty fish for the omega-3 fatty acids and vitamin E. The omega-3’s reduce redness and inflammation from pimples, while vitamin E protects against damaging free radicals. Plant-based foods such as walnuts, sweet potatoes and red and yellow bell peppers likewise contain various antioxidants that help protect your skin cells from further damage and provide the materials they need to heal.
Protect Your Skin From Scarring, Injuries and Blemishes
Looking your best means taking care of your body’s largest organ. Protect your skin from scarring, injuries and blemishes to give it the best chance at longevity.
by Kara Reynolds
Most parents know to keep healthy snacks, sunscreen and yard games around during the summer months. However, there are so many other things parents can do to ensure their kids have a safe, healthy summer. While these habits and lifestyle changes may be small, they’ll ultimately change your perspective on wellness and help you discover better ways to keep your kids healthy and happy.
Cultivate healthy habits now by using these smart tips all summer long.
1. Reapply Sunscreen
You already know that sunburns can increase your risk of developing cancer. That fact alone is enough to spray the kids with sunscreen. However, one application likely won’t be enough to protect your family if you’ll be outside for a few hours.
Reapply sunscreen every two hours, especially after swimming or sweating. Choose one with an SPF of at least 60 and wear protective clothing if the UV index is extra high. These additional precautions will prevent burns and subsequent skin damage.
2. Manage Portions
You serve all the right food groups so your kids have healthy options at mealtime. But are you paying attention to portion size? Generally, you should choose foods every day from the following :
- Two to three cups of vegetables
- One and a half to two cups of fruit
- Five to eight cups of grains
- Three cups of dairy
- Five to six ounces of protein foods
- Five to seven teaspoons of fats and oils
So, if you’re serving more macaroni and cheese than fruits and vegetables or your little ones are sneaking extra portions of the former, it’s time to focus on improving your plating.
3. Take Care of Your Gut
Good health starts in your stomach, and the same goes for your kids. That’s because your gut is home to millions of bacteria that form a microbiome. This group of microorganisms holds the key to digesting and utilizing food, a process that can affect your entire body.
Therefore, it’s important that you care for your gut by eating fermented foods like Greek yogurt, sauerkraut and pickles. If your kids are picky eaters, try probiotic and prebiotic supplements instead. Regardless of how you go about boosting those good bacteria, you’ll surely experience a plethora of health benefits once you start prioritizing gut health.
4. Stick to a Bedtime
Most parents let their kids stay up late into the night during the summer months. However, children still need eight to 13 hours of sleep each night, depending on their age — and regardless of whether school is in session.
Establish a bedtime for yourself and your kids and try to stick to it by developing a nighttime ritual. Waking up at the same time every morning may help, too. By the time this new schedule becomes routine, everyone will already be experiencing better sleep and happier, healthier outlooks.
5. Don’t Forget to Floss
While you’re at it, make flossing part of your family’s nightly routine. This simple yet oft-forgotten habit is crucial to your dental health and hygiene as it protects against plaque buildup and subsequent tooth decay.
Teach your kids how to floss by modeling the behavior yourself. Younger kids might need extra help as they develop their fine motor skills. However, if you want to boost their independence, try having them use y-shaped floss picks. With a little practice and patience, they’ll soon be flossing their teeth all on their own.
6. Try Mind-Body Exercises
Whether your family works out together or not, it’s important to incorporate mind-body exercises into your lives. These exercises will help you use your thoughts to gain influence over your body’s physical responses. With practice, your whole family may experience better sleep, less stress and a heightened sense of well-being.
Try a few deep breathing exercises or meditate for a few minutes to develop and deepen this mind-body connection. Yoga, tai-chi and other similar traditions can be beneficial as well. Plus, they’re easy for kids to learn and practice. The more often and consistently they participate, the more apt you’ll be to see positive results.
7. Take a Proactive Stance
With more vaccines rolling out every day, now’s the perfect time to schedule your kids’ annual wellness check. This appointment will clue you into any underlying health issues so you can help your children make healthier life choices.
Ask your pediatrician about routine inoculations and whether or not they recommend the COVID-19 vaccine. Remember to schedule any routine appointments afterward to get ahead of the wellness curve and take a more proactive stance on health care.
Lead By Example
The devil’s in the details and, if you want your family to stay healthy and active, you must take the lead. Your kids — and maybe even your spouse — often look to you for direction, so take charge and lead by example. Once they see you prioritizing sunscreen, sleep, gut health and the like, they’ll likely follow suit. With some practice and a little bit of luck, these healthy habits will stick with your little ones well into adulthood.
For more information: https://www.healthychildren.org/English/news/Pages/AAP-Supports-Childhood-Sleep-Guidelines.aspx
