April / May 2013 Newsletter
Moshiri Orthodontics April / May 2013 Newsletter
The flowers are starting to bloom and winter boots are being packed away.
You have probably heard the saying…..”April Showers Bring May Flowers”. Many of us remember learning it as children. However, did you know that this catchy little saying originated over 400 years ago?
This is a popular rhyme often heard around springtime, and can be traced back to the mid 1500s. In 1557, Thomas Tusser in his work “A Hundred Good Points of Husbandry” wrote, “Sweet April showers, do spring May flowers.”
IN THIS NEWSLETTER: Articles – “Get Regular Exercise for Your Mental Health” and “Thumb Sucking”
Get Regular Exercise for Your Mental Health
Exercise is about more than keeping in shape. It also can help with your emotional and mental health. Exercise can help you improve your self-esteem, keep your mind off problems, and give you a sense of control. In general, people who are fit have less anxiety, depression, and stress than people who are not active.
Research suggests that exercise can help specific mental health problems. Exercise may help prevent depression from coming back (relapse) and improve symptoms of mild depression.
Be safe while you exercise
Moderate exercise is safe for most people, but it’s a good idea to talk to your doctor before increasing your activity. Anyone age 65 or older should talk to a doctor before exercise.
•Start slowly, and gradually increase how much you exercise.
•Stop exercising if you have severe pain, especially chest pain, or severe problems breathing. Talk to your doctor about these symptoms.
•People who are likely to have high anxiety or panic may have an episode during exercise because of the buildup of certain body chemicals (such as lactic acid) from exercise. If you have any problems during exercise, talk with your doctor.
Tips for being active
It can be hard to be active when you feel depressed or anxious or have a mental health problem. But activity can help you feel better, so do your best to find a way to be active. It’s fine to start with small steps. You can build up from a few minutes a day.
•Don’t overdo it. Start with simple exercises, such as walking, bicycling, swimming or jogging
•Warm up your muscles for about 5 minutes before you start exercising. To do this,
you can walk, slowly move your arms and legs, or do simple muscle stretches.
•Use the talk-sing test to see whether you’re exercising at the right pace.
◦If you can talk during exercise, you’re doing fine.
◦If you can sing during exercise, you can exercise a little faster or harder.
°If you are not able to talk, you’re probably exercising too hard. Slow down a bit.
•Cool down for 5 to 10 minutes after you exercise. It’s okay to do some stretching exercises during cool-down.
•Drink water before, during, and after exercise.
•Get regular exercise but not within 3 to 4 hours of your bedtime. This might make it hard to fall asleep.
•You can make daily activities part of your exercise program. You can:
◦Walk to work or to do errands.
◦Push a lawn mower, rake leaves, or shovel snow.
◦Vacuum or sweep.
◦Play actively with your children, or walk the dog.
Do your best to slowly work up to moderate activity for at least 2 1/2 hours per week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities-including daily chores-that raise your heart rate can be included. Find a pace that is comfortable. You can be active in blocks of 10 minutes or more throughout your day and week.
If you have problems exercising on your own, ask someone to exercise with you or join an exercise group or health club.
Most children suck their thumbs or fingers at some time in their
early life, but most stop by age 6 or 7 months. 85% to 99% of
children stop thumb sucking on their own before the age of five.
Parents frequently worry that about their child’s thumb sucking
behavior, but in young children, it’s a normal and healthy behavior. The need to suck is
instinctual in all infants, and studies show that more than 75% of infants suck their
thumbs or fingers. Children most commonly suck their thumbs when they’re tired, bored,
or in need of comfort.
The American Dental Association’s view on thumb sucking is that the behavior won’t
cause permanent problems with a child’s tooth positions or jaw growth unless it is
continued beyond 4 to 5 years of age. After this, thumb sucking may affect the shape of
your child’s mouth, palate, teeth and the relationship between the upper and lower jaws.
The severity of these problems depends on the frequency, intensity and duration of the
thumb sucking. The position in which the thumb is placed in the mouth is also a factor. A
child who continues thumb sucking into the years when he or she starts school or
kindergarten may be subjected to teasing by their peers.
A child who is still sucking his thumb by age five, when permanent teeth start coming in,
should be encouraged to stop the behavior. However, it’s important that your child be
willing to give up thumb sucking or finger sucking. Pressure to stop before he or she is
ready may lead to resistance and lack of cooperation.
Reminders such as putting a band-aid on the thumb will help your child break the habit
on his/her own. Painting something that tastes bad on your child’s thumb is one method
of discouraging the behavior, the one probably used by your parents if you were a thumb
sucker. Commercial products are available for this purpose, and some parents have had
success with pickle juice or vinegar. You may have to change products frequently,
however, as the taste for even something that tastes bad initially can be acquired.
(Remember your first taste of coffee?) If the behavior is seen during sleep, putting
something like a sock or a thumb guard on at night will help. Your dentist can also help
with sleep appliances and other techniques. Most important, give your child attention
and understanding and gently discourage the habit. Give him/her a reward for
remembering not to suck their thumb and for making progress in stopping.
The most important point to remember is that thumb sucking does not signal an
emotional problem in your child. It is a normal behavior that only needs to be
discontinued if the health of your child’s teeth and mouth are at risk.
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