Local Dermatologists Debunk 9 Sunscreen Myths

Exposure to ultraviolet (UV) radiation is the most preventable risk factor for all types of skin cancer, including melanoma. With hot weather in full swing, sunscreen should be a staple in your routine whenever you or your family spends time outside.

However, there are a lot of myths and misconceptions surrounding sunscreen, when it should be worn, and how often it should be applied. Several local dermatologists put these myths to rest, so you can be informed about your sunscreen choices this summer.

Myth: “I don’t need to wear sunscreen.”
The American Academy of Dermatology (AAD) recommends that everyone (all skin types) wear sunscreen, at least an SPF of 30, to protect their skin from the sun’s damage. The higher the SPF, the higher the protection from the UVB rays. Dr. Kappa Meadows of Dermatology Consultants recommends a broad spectrum sunscreen to her patients to protect against both UVA and UVB rays. “Because the sun is classified as a carcinogen, just like nicotine is, it’s recommended to protect your skin so that you won’t develop cancer,” she says.

Myth: “One good burn each season will protect me.”
There is no scientific data to support the claim that a base tan or burn will protect your skin from future damage. “Every bit of sun damage increases your risk for skin cancer,” says Dr. Sonni Carlton of Dermatology Consultants. “Sunburns are definitely a known risk factor for melanoma.” According to Dr. Meadows, a base tan will give you a protection equivalent to an SPF of 3, so you should apply sunscreen for optimal protection.

Myth: “All sunscreens are the same.”
“All sunscreens are certainly not the same,” says Dr. Kristen Kuk of Ridgeview Dermatology. “One way to categorize sunscreens is into chemical and physical sunscreens, which have different properties. Chemical sunscreens work by absorbing and essentially deactivating ultraviolet rays as they reach the skin. The advantage of chemical sunscreens is that they are more easily made to be colorless and odorless, which makes them more appealing to most. However, they are also the most likely to cause allergic reactions. Physical or barrier sunscreens most commonly contain titanium and or zinc oxide. They work by reflecting ultraviolet radiation and therefore often have the more opaque appearance that is less popular, particularly in facial sunscreens. However, physical sunscreens are better tolerated by people with sensitive skin.”

Myth: “I can apply at the beginning of the day and I’m covered.”
The AAD recommends reapplying sunscreen at least every two hours. When doing so, apply generously to all areas of skin that will not be covered by clothing. Adhere to the guideline of “one ounce, or enough to fill a shot glass,” which the AAD considers enough to cover all exposed areas of the body.

Myth: “The SPF in my makeup is enough.”
In general, most people do not apply makeup heavily enough to give them adequate sun protection. “The recommendation is a moisturizer with an SPF of 30 or greater under makeup,” says Dr. Alexis Chantal of Ridgeview Dermatology.

Myth: “Last year’s bottle is still okay to use.”
Before being made available to purchase, sunscreen is put through rigorous tests. In order to be placed on store shelves, sunscreen must be able to survive three months in the laboratory conditions, which simulate three years in the real world. This means your sunscreen should be good for three years from the production date. However, be sure to check all sunscreen containers for an expiration date, and throw it away once that date has passed. Dr. Megan Allison of Ridgeview Dermatology says, “For optimal sun protection as well as texture, stability, and sterility of the product, use the sunscreen prior to the date listed on the bottle. Keep in mind that sunscreen should be used generously and frequently.” If used correctly, a bottle of sunscreen should be used before the end of summer.

Myth: “I need sun to get vitamin D.”
This is perhaps one of the most common misconceptions.

Dr. Kamal Chantal of Ridgeview Dermatology explains, “You do not need sun to get the vitamin D your body needs. You can get all the vitamin D you need through your diet or a vitamin D supplement negating the need for unprotected sun exposure. In fact, many people who are exposed to a tremendous amount of sunlight, such as surfers in Hawaii, have been proven in medical studies to be vitamin D deficient.”

Myth: “The chemicals in sunscreen are more dangerous than sunburn.”
The FDA regulates sunscreen ingredients and holds them to the same standard as any other over-the-counter drug. “The American Academy of Dermatology strongly emphasizes the need to wear sunscreen,” says Dr. Carlton. “Just because the internet says sunscreen isn’t safe doesn’t mean that it’s true.”

Myth: “I only need sunscreen when it’s sunny.”
“Forty to 80 percent of UV rays penetrate clouds,” says Dr. Carlton, meaning you are still very likely to get burnt under cloud cover. Continue to follow the same guidelines for sunscreen application that you would on a bright, sunny day.

By Leah Jones

A new partnership focuses on fitness and wellness for new moms

I’m lying on a yoga mat, adjusting the placement of my hips and feet for the Pilates class that’s about to start. Andrea Neiman, the class instructor, comes over and gently rolls my shoulders backward to correct my posture. Before the class, Andrea covers variations for each of us—all women who have given birth in the last year or two—so that our movements are safe and effective whether we experienced a vaginal or cesarean birth.

The class is calm, slow, and just what I need after four pregnancies pushed my body to its limits. I created life, but in doing so, my body literally readjusted my skeletal structure, stretched my skin and left curves in new places (hello, underarms!?).

Ask any woman—regardless of the number of hours in labor/pushing or whether the c-section was emergency or planned—and she will tell you the ways in which her body was never the same.

Physically, women who have vaginal births can experience incontinence, discomfort during intercourse, abdominal muscle separation or other issues. For those who experienced a c-section, recovery can be lengthened and painful. For example, my best friend always kept a pillow nearby because clutching it to her abdomen was the only way to ease the pain and discomfort that sneezing or laughing would cause her healing incision.

Besides basic bodily functions, the postpartum weeks and months can come with depression or anxiety, and often mean lingering and sometimes surprising body and self-image issues. While mental health concerns should be treated by a trained professional, nurturing a healthy body can go a long way to ease some of the mood disorders postpartum women can experience.

To respond to the needs of local mothers, The Motherhood Collective, in collaboration with Lynchburg Parks and Recreation, has rolled out a new series of community classes and activities for new and expecting mothers. Mothers, like me, who just need a little help getting back on track.

My Story
I’m going to just put it all out there—after four vaginal births, my pelvic floor needs some serious help. Following my third pregnancy, I experienced what I now know was “urge incontinence,” meaning that it wasn’t a problem if I sneezed or laughed (unlike several friends, who leaked at every sneeze). Instead, if I felt the urge, my muscles would fail to hold it in before I could walk through the kitchen to my bathroom—obviously, this was not only humiliating but highly inconvenient.

I was embarrassed, but I brought it up with my provider, who pointed me in the direction of a pelvic health physical therapist, and she told me the muscles supporting my bladder were actually working too hard and clenching all the time, and gave me exercises to help calm them.

After my first child, the baby weight came off quickly with nursing and light exercise, so I was surprised when I ballooned after my second pregnancy. Life circumstances piled on more anxiety, and I turned to food for comfort more often than not. Needless to say, that number on the scale never came back down. I know I am the steward of my body, but a full-time job and growing family meant my own fitness and well-being took a backseat.

But eventually, I knew enough was enough: I couldn’t keep putting everyone and everything else first. I had already attended some of The Motherhood Collective’s conversation cafés and playgroups, so when I heard about their new wellness classes, I decided to finally prioritize my health and give it a try.

Postpartum Core Connections
Back in the Pilates class, called Postpartum Core Connections, Andrea walks us through gentle stretches, and builds up to light, repetitive toning exercises. She stresses this is not a traditional Pilates class, but a hybrid based on her training and the specific needs of the postpartum women she teaches.

For example, when working with a woman who has experienced a vaginal birth, Andrea focuses on strengthening the pelvic floor and bringing the hips and pelvis back to a new “normal” resting posture. For mothers who experienced a c-section, she will help gently strengthen the abdomen, which may still be recovering from major surgery.

Lauren Barnes, executive director of The Motherhood Collective, explains that the choice to expand into wellness was obvious when the organization began planning their 2017 programming calendar.

“We looked for gaps in ways we were serving women,” says Barnes. “We saw severe disparities specifically regarding women’s pelvic floor health and other muscular post-birth issues.”

She says research shows 1 in 4 women experience post-birth pelvic floor or abdominal injuries.

“We saw that women were physically not doing well, and we partnered with excellent instructors and Parks & Rec to offer this class to truly nurture the mother to grow the child,” she explains, referring to the organization’s mission statement.

Aside from helping women physically, the partnership also reduces the financial barrier by making the classes much more affordable than what they would cost at private practices. The entire six-week Pilates class is just $18 for city residents.

Mamas on the Move
Also offered through this collaboration is Mamas on the Move, a free, regularly scheduled stroller walk at local parks, so new parents can meet for a casual workout that’s gentle and social, while still getting women moving.

First-time mother Courtney Sinha, 35, is a social worker in Lynchburg who’s been attending the Mamas on the Move stroller walks even before she was pregnant. As she planned to conceive, she says, “I needed to lose weight and I did that by walking. I kept motivated by thinking that one of these days I would have a baby, and we could go walking together.”

Courtney now attends every session with her wife, Kim, and newborn baby Nora. Like many working mothers in the group, the Saturday option was perfect as she headed back after maternity leave. Even if she doesn’t want to get out of bed, she says, “The baby wakes up early so there’s really no sleeping in.”

While it’s advertised as a stroller walk, many parents bring an infant carrier to walk with their babies close to them.

Healthy Mama Self-Care Series
The self-care series launched because Barnes says women were not taking time for themselves. “So we thought… why not make a time? It will be on their calendar.”

The five-class course leads women through a different healthy living topic each week, and then at the end of each session there are
30 minutes of silence and candlelight. “Watching women come out of there, it’s like they’re coming out of a spa. It’s amazing,” says Barnes. “We love nothing more than helping to create outlets for community that also cultivate healthy habits or positive self-care.”

And the community agrees: the first round of new programming this past spring sold out, and more programs are being added. “It’s been an overwhelming response.”

As far as my own journey goes, the Pilates class is just a small piece in what I hope will be a lifelong practice of caring for myself in my role as mother and provider for my family. During the whirlwind of the preschool years I will have to be diligent about my own wellness, but my mind and body deserve it. And I believe that my kids will reap the benefits (because they can already tell you that a stressed-out mama is no fun!).

For now, you can find me on a yoga mat somewhere, breathing in and out, learning to love and care for this new version of the body I’m in—and thankfully, it’s only getting stronger with each Pilates leg lift.

By Meridith De Avila Khan

Local programs aim to cut child drowning statistics

Every day in the United States three children die from drowning. For 5 to 14 year olds, drowning is the second-leading cause of death.

While water recreation is a staple of summer fun, it is also important to keep the cold, hard facts in mind, remaining vigilant as good parents and neighbors in our communities as we lounge around pools, beaches and boats. Because shocking as it may seem, the reality is that 60 percent of drownings occur under adult supervision and 10 percent of victims drown within 10 feet of safety.

As the last full month before summer, it is fitting that May is National Water Safety Month, serving as a gateway, of sorts, to the waves of cooling-off activities to come.

In our community, organizations are actively working to minimize the risks of drownings by increasing awareness and offering training to those who need it the most.

Simple as it may be, the number one method for drowning prevention, according to the Virginia Department of Health, is teaching people how to swim.
Josh Gravette, Association Aquatics Director for YMCA of Central Virginia, explained that although the Y has been teaching people to swim for more than 100 years, it recently restructured its curriculum to be simpler and more heavily focused on life-saving skills. The program is called SAW—Safety Around Water.

“It is basically a simpler, more systematic approach to teaching swim lessons and water safety,” Gravette said. “It centers around a few key skills. [For example], a lot of this program focuses on floating.”

SAW trains beginners to be able to alternate swimming and floating to conserve energy (swim-float-swim), or to reach the edge quickly if they fall into a pool (jump-push-turn and grab), as well as exiting techniques, how to throw lifelines to others (reach-assist) and, by the end, ensures they can swim at least 15 yards.

Statistically, drownings disproportionately affect minorities. Socioeconomic status (a high percentage of minority children live in poverty—38 percent of Latino children six and under and almost 46 percent of black children in the same age range, according to The State of Working America) tends to correlate with access to pools, as well as the likelihood that one’s parents can swim.

The area YMCA is actively working to break this cycle through its Lynchburg Swim Initiative.

“This is definitely a great program, making a big impact in the community,” Gravette said.

Second graders who are on free or reduced lunch are picked up from school free of charge for eight one-hour swim lessons (using the SAW curriculum). They also are given a snack and a ride to their home. After completing the program, the children and their families are given a free three-month membership to the Y.

In each group, Gravette said, there are usually only a few who already know how to swim and that for many it is their first time in a pool.

“I can’t tell you how many kids have completed the lessons and said, ‘I’m going to teach my dad (or) mom how to swim,’” he said. “This allows the parents to see what their children have accomplished and the children to continue working on their skills.

A lot of these kids do not have the best home life so that gives them a sense of structure and helps them build that confidence, doing something they have never done.”

Over the summer, any children in Lynchburg’s Summer Learning Loss program will be given SAW swim lessons twice a week, in addition to mathematics and reading education, two meals and other activities. This will give another 200 students an opportunity to learn life-saving skills.

Additionally, the local Y has received a $10,500 grant to provide free swim lessons to 175 children this summer, which will allow the organization to partner with other local clubs and nonprofits to bring children in.

Miller Park Pool also takes steps to remove hurdles preventing children from learning about water safety. Lynchburg Parks & Recreation, which manages the pool, uses the American Red Cross for its swim curriculum, which Parks & Rec Athletics and Aquatics Director Trevor Freitas calls “the best of the best.” Children on any sort of government assistance can take lessons for half price.

All summer camps affiliated with the department have a Meet the Lifeguard Day where they learn about water safety in the Miller Center auditorium before taking a swim assessment. Each child’s skill level is shared with the parents.

Both the YMCA and Parks & Rec, with help from the Lynchburg Fire Department, have a Water Safety Day to educate children and parents. This includes training on how to properly secure a U.S. Coast Guard life jacket, reaching assist and more.

As a community resource, Freitas believes Miller Park Pool is strategically located near many areas where children might not otherwise have access to a pool.

“I believe Miller Park Pool is an awesome resource for everyone in the community in the summer,” Freitas said.

The pool also goes above and beyond in its water safety, ensuring it has the best lifeguards possible. They spend two hours each Saturday practicing a skill, working on team building and fitness, and swimming 200-300 meters.

Freitas noted that many of the lifeguards learned to swim at the pool and are now able to serve as role models to their peers. There is even a junior lifeguards program to train children interested who are not old enough (age 15) to become a lifeguard yet.

“A number of lifeguards who used to be kids that just came to the pool have now developed relationships and skills and are now earning money and are able to be positive influences on kids in similar situations that they were in,” Freitas said.

One lifeguard at Miller Park Pool was once a child who could not swim. He now has two saves, one of which was a serious, life-threatening situation, in the very pool in which he learned to swim.

Gravette strongly recommends that pools conduct swim testing. As a parting piece of advice, he reiterated that 60 percent of child drownings occur under adult supervision, and noted that awareness is a key component to water safety. He says it can be easy for parents to get distracted—especially by their smartphones. And wants parents to know that even children who can swim can be injured or be at risk of drowning.

“Anything can happen in the water.”

For more information on local water safety programming, visit:
• YMCACVA.org
• LynchburgParksAndRec.com/Miller-Park-Pool

Local Retirement Centers Make Fitness Fun

Staying active can be challenging for many seniors, but it doesn’t have to be a dreaded activity. Retirement facilities in Lynchburg—Westminster Canterbury, The Williams Home and The Summit—are always striving to find ways to keep their residents engaged and excited about health and fitness.

Westminster Canterbury
When it comes to fitness, Westminster Canterbury, located on VES Road, offers something for everyone to enjoy.

“We have a heated saltwater pool and a spa,” said Denise Watts, wellness coordinator.

They also currently offer 25 fitness classes per week including Chair Yoga, HydroFit, Tai Chi for Health, Strong & Centered, Balance from Head to Toe, Movement Matters and many others.

“Our class schedule includes both land classes and pool classes,” said Watts. “We have a broad variety to try to meet everyone’s needs.”

Additionally, they offer several unique fitness options such as volleyball, pool volleyball and a walking club.

“We have three walks a month. We do one campus walk a month, and we also do a local trail walk a month, and an away walk,” said Watts. After the away walk, participants enjoy stopping somewhere for lunch before returning home.

“We also have our own nature trail here on campus, so we encourage them to use that on their own as well,” she said. Residents are also encouraged to participate in local community walks such as the Walk to End Alzheimer’s and the Out of Darkness Walk for mental health awareness.

This year Westminster Canterbury plans to host a “mind and body” week where they will focus on health and bring in experts from the community.
“[Staying active] keeps [seniors] healthier longer, keeps them moving, and keeps them going longer,” Watts said. “It helps their health in every way.”

As Debbie Callahan, vice president of marketing and development, explains, their fitness programs give residents a sense of comradery.

“We have classes of over 25 people at a time doing aerobics three times a week,” Callahan said. “They encourage one another, and that is so positive. Whether they can do all the repetitions or not is irrelevant, it’s the fact that they are there, they are participating.”

The Williams Home
The Williams Home, located on Langhorne Road, provides independent and assisted living services for women. Their facility is equipped with an exercise room containing a variety of equipment; residents are taught how to use everything properly in order to prevent injury. And since it is open 24 hours a day, this gives the women an opportunity to exercise whenever they desire.

Aside from the exercise room, residents are encouraged to stay active in other ways as well. “Ladies are encouraged to participate in the weekly exercise classes,” said Sheila Peters, marketing representative. Because as she explains, staying motivated to keep active can be challenging, especially when you live alone.

“Participating in a group exercise class is a social as well as a physical activity,” Peters said.

Twice a week, exercise classes are offered by a trained instructor. During the cold winter months, the women are still encouraged to keep active.

“The Home’s hallways are equipped with hand rails, which makes it conducive for ladies to walk especially during inclement weather,” Peters said. “The Home provides at least 14 hours of weekly activities including outings. Many of the daily activities are offered in various locations in The Home which promotes walking.”

They believe it is important for seniors to stay active because physical activity helps with digestion, sleep, weight control and mental alertness.
“The Williams Home, Inc. lovingly encourages the ladies to keep moving and remain active not only for their physical well-being, but also for their mental well-being,” Peters said.

The Summit
The Summit, resting on 143 acres in Wyndhurst, provides a variety of fitness activities for its residents. Enjoy one of their walking trails, be adventurous and take a canoe out on the lake, or dance in a Zumba class. Regardless of what residents choose, staying active is encouraged.

“We have a wonderful campus with walking trails,” said Brenda Dixon, marketing director. “We actually just recently completed our walk around the lake.” The “Summit Lake Walk” is nearly a mile long and circles around the lake with “paved walkways and natural walking paths,” according to Dixon.
Since The Summit has a partnership with the Jamerson YMCA, located within walking distance from the retirement community, they do not have a need for a large exercise facility. However, they still have a small fitness center on campus that has equipment such as treadmills, NuSteps, free weights and stationary bikes.

“We also offer a lot of fitness classes,” Dixon said. Some of their classes include Zumba, chair exercises, Tai Chi and yoga.

“There’s a pretty good range of opportunities for group fitness,” Dixon said. Some of the classes offered can be modified to meet the resident’s individual needs.

“We definitely know it’s important for seniors to keep moving,” she said. In the spring, they are excited to be starting a walking group. Residents will set walking goals and can reach them by walking both inside and outside.

“Here at The Summit we offer something for everyone throughout all levels of care. The beautiful campus, the walking trails and a lot of outdoor opportunities including gardening, are all in addition to the group fitness programs,” Dixon said.

Know what to look for…

According to the American Optometric Association’s Optometric Clinical Practice Guideline, vision disorders are the fourth most common disability in the United States and the most prevalent handicapping condition during childhood. Unfortunately, the report also indicates that only 31 percent of children ages six to 16 are likely to have had a comprehensive vision examination within the past year, and only 14 percent of children under the age of six have ever had a vision examination. As such, many children may be struggling with vision issues unbeknownst to their parents.

Luckily, there are common warning signs that likely indicate vision impairment. “Warning signs include headaches, squinting, difficulty concentrating, blurry vision, an eye that turns in or out, and difficulty paying attention or keeping up in school,” says Gail Ganser, MD, Pediatric Ophthalmologist at Piedmont Eye Center. “Early detection is important because visual disorders can impair learning and social development,” she adds. “Also, the vision part of the brain is maturing until about age seven, and after that some conditions can no longer be treated leading to a permanent disability.”

Vision screenings can detect a wide range of conditions, some of which can be corrected with glasses alone. “The most common eye disorders in children are myopia, hyperopia or astigmatism, all of which can be treated with glasses,” Dr. Ganser says. “Strabismus is abnormal turning of the eye treated by glasses or surgery. In another condition, amblyopia, vision develops poorly in one eye due to it being misaligned or having a strong need for glasses. Some children have convergence insufficiency where their eyes cannot focus inward as required for reading. Dyslexia or other reading disabilities are not uncommon.”

Your child may be anxious about getting a vision screening, but Piedmont Eye Center makes the process as enjoyable as possible. “At PEC we try to make the eye exam fun,” Dr. Ganser says. “We can use symbols to check vision in a younger child, and toys and lights for other parts of the exam. Dilating drops are often used to determine if glasses are needed. Children can visit our playroom while their eyes are dilating.”

If a vision screening indicates your child does need glasses, he or she may be anxious about wearing them. Dr. Ganser and the ophthalmology team of PEC do their best to ease children’s anxiety. “If a child is nervous about glasses, I ask them if they have friends who wear them,” she notes. “I explain that they are fashionable and that I’m sure they will be able to find frames in their favorite color.”

Dr. Ganser says most children are accepting of glasses due to the abundance of functional and stylish choices available. “Years ago the choices for children’s eyewear were limited,” says Tabitha Diaz, Licensed Optician at McBride Blackburn Opticians. “Children’s glasses were an afterthought to many manufacturers. In recent years there are a lot of companies who have invested time and money into research and development to improve choices and quality for children. This makes choosing the proper frame much easier. We can provide a child with a fun, trendy frame that fits and is functional. The varieties of colors, shapes and brands make it fun for the child to choose their new glasses. Like the frames, lens materials have grown as well. There are many materials on the market now that allow the lenses to be thin and lightweight, but still safe for children.”

According to Diaz, the most popular brands of children’s glasses available at McBride Blackburn depend on the age of the child.

“For small children, including babies and toddlers, the two most popular brands are Mira Flex and Dilli Dalli,” she says. “They come in multiple shapes and sizes and the colors are bright and fun for small children. For older children and pre-teens we sell a lot of Ray Ban, Lily Pulitzer, Izod and other fashion-forward brands.”

Diaz advises parents to give their children a choice and to shop local rather than online. “My advice is to always allow the child a choice in what they are going to get,” she notes. “If they don’t love the glasses they will be less likely to wear them. Also, seek professional help. There are so many online retailers that many seem initially cheaper, but if the glasses aren’t measured and fitted properly they may be doing more harm than good. Children can be rough on glasses, that’s a given. Buying from a local optician will insure they are made correctly, and you will have a place to take them to be adjusted and repaired as needed.”

Regardless of a customer’s age, the McBride Blackburn team is committed to making the glasses-purchasing experience as fun and easy as possible. “Often I have kids who try to bend their glasses just because they want to come visit our office! We currently stock over 100 frame choices just for kids, we have a dedicated area to shop and play, and we have our own finishing lab on site so our turnaround time is faster than most,” Diaz said. “Additionally, we have personally reached out to the local pediatric ophthalmologists to find out their preferences on frame choices and measurements. By working together we are able to satisfy the parent, the child, and the doctor.”

How Barre Classes Are Changing Work Outs

As a former dancer with over a decade of experience, I walked into local fitness studio Iron & Grace feeling pretty confident. I was there for their Fluid Sculpt barre class, and I assumed my years of experience doing tendus and pliés would mean this class would be a piece of cake. I think you can tell where this is headed—I was wrong.

After 45 minutes of strenuous exercise, I emerged from the class feeling exhilarated and a bit sheepish. Barre workouts, I discovered, utilize many techniques and poses from ballet barre exercises, but they may also integrate elements from aerobics, yoga and Pilates. Combining these approaches makes for a rigorous and comprehensive workout that targets and strengthens several areas of the body.

To learn more about barre classes and how they are changing the fitness world, I spoke with Alaya Sexton, co-owner/program director of Iron & Grace, and Megan Heatwole, community recreation programmer with Lynchburg Parks and Recreation.

Iron & Grace
Alaya Sexton founded Pilates and yoga studio Vitality Inc. in St. Paul, Minnesota in 2004 before deciding to open a new studio, Iron & Grace, in Lynchburg in 2013. “The move was about the same thing we want for our clients, a healthy balanced life,” she says. “For us, that meant having more time for our family and following our passions.”

Sexton, who co-owns Iron & Grace with her husband, Chad, believes Lynchburg is the ideal place for their studio for several reasons. “More than any city we were considering, Lynchburg was ripe for a business just like ours,” she says.

“It seemed like this community needed a studio that could bridge the gap between rehabilitation and fitness, and there were just a couple people teaching Pilates and kettlebells. We also understood that there were a lot of people like us—outdoor enthusiasts—who enjoy being active in this beautiful place, and being strong makes your endeavors more enjoyable.”

Among the body-strengthening classes offered at Iron & Grace are three different formats of barre (see sidebar, left).

Although barre workouts are trending now, Sexton and her team do not choose which classes to offer based on popularity alone. “Because we all attend industry conferences and pursue continuing education frequently, we have an awareness of what is trending but choose formats that honor our educational pursuits and creativity and align with evidence-based practices and sound exercise science,” she says.

Sexton believes barre workouts are popular because “they are accessible to all fitness levels, require little to no extra equipment that may otherwise intimidate, and they deliver results.” She also notes that barre classes “target the areas where many women seek change: they lift your bottom, tighten your waist, and tone your arms and shoulders.”

Although each barre format is distinct, certain elements run throughout all barre classes at Iron & Grace. “All barre classes at Iron & Grace are Pilates-based so the attention to posture, the role of the core, and proper mobility/stability principles are present in every class,” Sexton says. “Our classes are consciously crafted to move in functional patterns that promote better overall balance. All definitions of balance apply. First, in a steady/equilibrium way: you won’t fall down. Second, in a balancing the length and strength of a joint way: reducing wear and tear and optimizing both flexibility and power. Third, in a mind/body way: coaching conscious breathing and body awareness to decrease stress hormones. The endorphins that come with fun, invigorating cardiovascular exercise certainly help one stay balanced as well.”

Sexton believes barre classes will continue to be popular in the future as long as studios, not corporations, retain creative control. “Industry wide there are many homegrown barre programs, like ours, that will continue to deliver results, apply new knowledge and grow,” she says. “However, franchised and licensed barre programs lack creative control for the person delivering the class when they are subject to corporate programming. That model puts a performer, not a teacher, standing in front of a class giving the same workout and not interacting with their students to teach them. If one is always doing the same workout, their body adapts and they no longer get results. Luckily, there are always innovators who have direct interaction with their students and can continually deliver results.”

Iron & Grace is without a doubt one of these innovators. Since opening in Lynchburg, it has grown in terms of both physical space and staff, recently developed a two-year apprenticeship to keep up with demand, and trained other studios in its Power Barre format. “Our message is and always will be the same: knowing and moving your body improves your quality of life, and the pursuit of fitness should be relevant to life,” Sexton says. “We are scientists practicing the art of movement and can help any person achieve their fitness goals.”

Lynchburg Parks & Recreation
Lynchburg Parks & Recreation has always offered a multitude of health and fitness classes, and one of their latest offerings is called “Ballerobics.” Community Recreation Programmer Megan Heatwole describes Ballerobics as a class that “uses ballet exercise and technique for a gentle, full body workout, aimed to increase flexibility, balance, and muscle tone.”

Heatwole indicates that enrollment has grown since Parks & Rec first offered the class in spring 2016, and she attributes that growth largely to the abiding popularity of ballet.

“Ballet is the mother of all dance, and it is a great workout,” she says. “It is one of the most classical and revered styles of dance. Ballet form and technique has been used in many different styles of fitness classes. In addition, many professional athletes, such as football players, have been known to use the art form as a workout to improve balance, flexibility, posture and strength. Ballet-influenced fitness classes aren’t going away.”
Ballerobics is for individuals age 16 and older, and it can be modified for those who are new to barre workouts and those with minor injuries. “All movements can be modified to accommodate your fitness level and physical ability,” Heatwole says. “For example, I took the class as I was recovering from ankle surgery. Although squatting and jumping were nearly impossible for my left foot, I was able to easily modify the movements to accommodate my limited mobility.”

Regardless of which fitness class you choose, Lynchburg Parks & Recreation always aims to create a fun, active experience for attendees. Says Heatwole: “Our fitness classes offer a friendly, laid back environment for people to get motivated, have some fun and get a workout in!”

By Emily Hedrick

Understanding the Impact of Orphan Diseases

For parents, there is perhaps no more terrifying prospect than being helpless to protect their children. That is why early in child rearing the slightest sniffle can activate the darkest parts of the imagination—the fear that this illness is more than a common cold. As time goes on, and ear infection after fever after flu after stomach bug pass, a parent’s mental resilience builds up, a peace that germs and viruses can be overpowered by the advancement of modern medicine.

Reality
While percentages may be in a parent’s favor, the truth is that not every case is the same and not every solution simple.
About a year and a half ago, Susan Davidson, of Forest, noticed that her 11-year-old daughter, Lauren—the youngest of three children—continued complaining about pain in various places: her hip, her ankle, her elbow, her wrist. The pain would come and go—one day Lauren would be swimming competitively and another she would say that she couldn’t walk or break out in a high fever, which would disappear the next day.

“I just thought, she’s 11, she’s growing, it’s growing pains,” Davidson explained. “When you’ve had three children, and it is your youngest, you have seen everything you can imagine in that period of time. You get desensitized to things after a while.”

But in October of 2015 Lauren’s condition announced itself in force. Lauren’s ankle swelled to twice the size of the other one and was covered in a rash of red pin-dots. A trip to her physician turned up no more than a raised eyebrow—there appeared to be nothing wrong, no explanation for the symptoms. Four days later, Lauren broke out in a high fever.

“I assumed she had picked up something at the doctor’s office, so I was kicking myself for taking her,” Davidson said.

For a few days, Lauren was bedridden. She wouldn’t eat, would barely drink and would only crawl if necessary to use the restroom. Then, one evening, Lauren called for her mother in earnest.

“When I went upstairs,” Davidson recalled, “she was on her hands and knees and she was hovering over a pool of blood that she had coughed up.”

Through 16 years of parenting, Davidson had never witnessed anything like that before. She rushed Lauren to the doctor.

The Davidsons wouldn’t be there long.

“The nurse walked in, took one look at her, and said, ‘Oh honey…,’” Davidson said. After some quick tests the doctor had Lauren sent to University Hospital in Charlottesville.

Orphan
According to the National Institutes for Health (NIH), there are 7,000 rare diseases—commonly called orphan diseases—affecting more than 25 million Americans. A rare disease, by definition, is one that affects fewer than 200,000 people. The Food & Drug Administration (FDA) notes that some orphan conditions have patient population in the low hundreds and are relatively unknown, while others are more recognizable, such as cystic fibrosis, ALS (or Lou Gehrig’s disease) and Tourette’s syndrome.

Dr. Jennifer Charlton, Associate Professor in the Department of Pediatrics, Division of Nephrology, at the University of Virginia Children’s Hospital, added that “a lot of pediatric diseases are orphan diseases.”

Furthermore, even after a child gets a diagnosis, it is not necessarily as simple as applying what has worked for adults.

“The harder part of dealing within a rare disease is dealing with it within the context of a growing child,” Charlton said. “Although we may have good data on adults, there is always the question, ‘Does this apply to my pediatric patient?’ Most randomized control trials do not include pediatric patients. They have always been considered a ‘vulnerable population;’ there are a lot of different technical details that go into designing a trial to study a disease in a child that do not have to be considered for adults. Things like growth and development.”

Because orphan diseases do not have broad patient populations, it can be extremely difficult to organize pediatric trials for them. Charlton said the medical community, with support, needs to work toward setting up better infrastructure for collaborative trials across institutions.

Miracle
The NIH notes that rare diseases are often misdiagnosed and may not have effective treatment.

Just getting a diagnosis can take months or even years.

“Common things happen commonly,” Charlton said. Since rare diseases can “look, act and smell” like any number of things, physicians are going to test for the most likely diseases first.

She said that is the beauty of having tertiary centers—large hospitals with specialists that see referrals from primary and secondary care facilities.

“Many things can be taken care of in your local hospital,” Charlton said. “We do see (rare diseases) more often; we have it on our radar. It doesn’t mean we are better doctors, it is just that we have a different viewpoint.

“Community doctors work incredibly hard to provide excellent care of their patients,” she added.

“We have wonderful relationships with these physicians, and we support these relationships as best we can.”

When Lauren came in to UVA on Oct. 13, 2015, bleeding from numerous places and with extremely low hemoglobin levels, things could have gone any number of ways.

Fortunately for Lauren, the doctors were able to confirm a diagnosis more quickly than usual, due to their familiarity with her symptoms.
“The constellation of symptoms was suspicious for the diagnosis of vasculitis,” said Charlton, one of the physicians who saw Lauren that night.

A kidney biopsy and other blood tests were ordered to confirm the suspicion. Lauren was soon diagnosed with Granulomatosis with Polyangiitis (GPA), a condition that causes vasculitis, an inflammation of the blood vessels. In Lauren’s case, the lungs and kidneys especially.

“The fact that she got a diagnosis within 12 hours of admission is uncanny,” Davidson, who could have chosen to take Lauren to a different center, said. “It’s not a coincidence, I really believe it’s not.”

Charlton pointed out that Lauren’s example is extremely rare.

“These are diseases that take some time and observation,” Charlton said. “Even if Lauren had been seen at the University of Virginia at the same time that she had walked into her pediatrician’s office, we wouldn’t have magically said, ‘You have this diagnosis.’ It is the persistence of her family and her primary care doctor that contributed to the rapid diagnosis in Lauren’s case.”

Help
Getting the diagnosis was only the beginning.

The FDA notes that in many cases, families struggled alone as they coped with a rare disease.

Davidson recalls being warned not to Google the condition, which is called Wegner’s granulomatosis (a dated term) by many who struggle with it. Of course, she did and was not prepared to learn this “wasn’t something that will go away. It is lifelong, there is no cure.”
Lauren’s treatment has included blood transfusions, chemotherapy infusions and a regiment of a number of medications, including immunosuppressant drugs. Her condition is monitored closely; even if she gets a cough or fever it is taken seriously and her treatment assessed.

But through the darkness came some light. Through a friend of a friend on Facebook, the Davidsons were put in touch with a family in California also battling the disease. The power of social media connected them to an online support group of 20 families. Lauren was even able to meet a girl her age online who is battling the disease.

“Everything changed after that,” Davidson said. “It was a godsend—I don’t know that if this had happened in 1995 we would have been connected. We would have felt far more alone.”

Now 12, Lauren has had relapses but has also readjusted to life. She hasn’t gotten back into competitive swimming yet—mostly because she associates the atmosphere of indoor pools with the onset of her disease. Lauren has, however, been nurturing her creative interests with art.

While not everyone will suffer from a rare disease, anyone can help fight them. Awareness is key, as physicians may not even know to watch out for many of them.

More importantly, however, Charlton explained the need for better resources for the research community. Budgets and grants constantly are being cut. Electronic medical records are not being systematized or easily integrated outside of local networks. Initiatives to improve this need to happen, and people need to speak out.

“If the general public would stand up and say, ‘We need more research on these rare diseases,’ and support research and establish more infrastructure and ways to do it, those are the kind of things that make a difference.”

By Drew Menard

The Junior League of Lynchburg’s Little Black Dress Initiative: From Fashion Statement to Mission Statement

The “little black dress” is more than a piece of women’s clothing; it is an iconic symbol of sophistication that is considered a staple for every woman’s wardrobe. That said, thanks to the Junior League of Lynchburg (JLL), this symbol of style now represents something much more important: hope for every woman who faces distress in our community.

The JLL is an organization of women who work together to serve the community by serving as trained volunteers, by promoting women’s leadership and voluntarism, and by developing the potential of women. The JLL was founded in 1926 and formally joined the Association of Junior Leagues International, Inc. in 1929. The JLL’s first contribution to the community was the opening of the Preschool and Birth Clinic in the 1920s, which is known today as the Free Clinic of Central Virginia.

Over the past 90 years, the JLL has helped establish several additional organizations that enrich, uplift, and provide care to Lynchburg and its surrounding communities; among them are The Adult Day Care Center, Amazement Square, CASA of Central Virginia, Kids’ Haven, Lynchburg Sheltered Industries, Genesis House, and Riverside Park Sprayground. The JLL’s focus is exclusively educational and charitable.

In addition to partnering with other organizations to serve the community, the JLL plans events, supports initiatives, and raises grant money for projects that affect women, children, health, arts and preservation, and the environment. The latest JLL focus is the Little Black Dress Initiative: Faces of Distress (LBDI).

The campaign aims to bring awareness to women facing distress, whether it be poverty, violence, or inequality. The LBDI will focus especially on violence against women.

“Every three years, the JLL votes on a community project partnership,” says JLL President Amanda Denny. “After conducting research during the 2014-2015 year, the JLL found a huge need to educate the local Lynchburg community about violence against women. We wanted to share the statistics that women face daily in our own back yard in the hope that others would find value in helping us change those statistics.”

JLL member Jessica Watts spearheaded the LBDI, which originated in the Junior League of London and has become the focus of many Leagues worldwide. Watts has seen the distress local women face often throughout her six years as a JLL member. “I have largely been exposed to the distress and injustices facing our women through our volunteer work,” she says. “I have seen poverty firsthand and the effects that violent situations have had on the women and their families.

We volunteer at a number of organizations (Miriam’s House, Daily Bread, YWCA, to name a few) that aim to address these issues. And, knowing that these issues are still at the forefront in the community is why we have created the Little Black Dress Initiative. Unfortunately, the statistics facing women in our community are not improving fast enough. We want people to know the extent that women are in distress in the Lynchburg area so that changes can be made.”

The statistics and effects of domestic violence are sobering. The YWCA states that domestic violence includes physical, emotional, sexual, and verbal abuse, as well as the threat of such abuse between people in a close relationship. It strikes one family in the U.S. every nine seconds, and it tends to pass from one generation to the next through socialization. Children who witness domestic violence are more likely to become abusers or battered adults, and half of these children are abused themselves. Watts adds that domestic and other forms of violence affect women from all backgrounds: “It is important for people to understand that these injustices do not occur in just one demographic. They are expansive and include dating violence in high schools and colleges, sexual assault affecting all ages, and domestic violence across all socioeconomic levels. They also include inequality in the job market and sexual harassment.

Future LBDI campaigns will continue to expand awareness on these issues.”
The LBDI encourages people to raise awareness by wearing a black dress or other black attire for five consecutive days and donate or fundraise for the YWCA’s Domestic Violence Prevention Center and Sexual Assault Response Program. The campaign is largely driven by social media including the use of #LittleBlackDressJLL. The JLL promoted the campaign in the community October 10-14 and raised approximately $6,000, surpassing their $5,000 goal.

Both Denny and Watts hope that the LBDI will have a lasting impact on the community and help as many women as possible address and cope with the various forms of distress they face. “One goal is to create a grant fund specifically to support organizations that focus on women and to help bring awareness to the injustices that they face,” Denny says. “LBDI is a community-wide campaign, not just League specific,” says Watts. “We would love to see anyone passionate about the cause taking up the initiative. This is how we will see our greatest success, when the entire community becomes invested. We want LBDI to be a known JLL mission so that people are aware of the great work League members are doing in Lynchburg.

Our biggest goals in the JLL are to connect, serve, and lead.”

For more information about the Junior League of Lynchburg and the Little Black Dress Initiative, please visit www.jrleaguelynchburg.org.

By Emily Hedrick
Photos by Caitlin Gibson

As major retailers roll out their ads to announce the holidays are approaching, many find themselves scrambling to prepare food, buy gifts and make arrangements to spend time with loved ones. Unfortunately, for a portion of seniors in America, the holiday season can present a challenge as travel becomes more cumbersome, and many loved ones have either moved away or passed on.

According to the Administration on Aging (AoA), “About 29 percent (13.3 million) of all noninstitutionalized older persons in 2015 lived alone. The proportion living alone increases with advanced age.”

Additionally, the AoA concludes that a smaller portion (roughly 3.2 percent) of seniors 65 years and older live in institutional settings—a figure that also increases with age.

During what is supposed to be a season of joy, some seniors are grieving for happier times in years past. How should they cope with this pain? A few local experts in senior living give their insight.

Understand the Challenges
Often times, in more youthful stages of life, it is easier to dismiss various holiday disappointments with the idea that “there’s always next year.” However, as aging seniors face health issues, family distance and the reality of loss, it is important to not take for granted the little moments that make a holiday joyous when present but sad when absent.

Jeff Price, Director of Community Relations at Bentley Commons, suggests that one of the hardest things for seniors to deal with during the holidays is a change in tradition.

The shift in tradition can lead to some serious emotional issues.

“I believe the most common issue for seniors during the holidays would be depression, especially if they are homebound or not in great physical health,” said Alicia Adams, Director of Community Relations at the Avante Group.

Additionally, according to Lisa Martin, Director of Resident Life and Wellness at Westminster Canterbury, depression can lead to another list of issues for seniors including increased illness, substance abuse, self-isolation and a decline in overall function.

Seek Help
“Many times with a recent loss, the person left to grieve does not want to celebrate the holiday. They just are not feeling the holiday spirit without their loved one. Within the first year of the loss, the bereaved will have to find a way to celebrate the holiday with new traditions,” said June McNamara, social worker for Westminster Canterbury.

If left unchecked by grief counseling or some other form of coping, loss or loneliness can lead to the aforementioned symptoms of depression. Paul Whitten, location manager of Whitten Funeral Homes, says help is available for seniors as soon as they make funeral arrangements.

“We have a complete library of grief support materials available at no charge, covering a very wide range of topics,” said Whitten.

Additionally, Whitten Funeral Homes offers a unique, free service known as the “Compassion Hotline” that gives callers 24-hour access to licensed grief counselors. They also plan a special event to help anyone who has experienced a recent loss.

“Each year we offer our Service of Remembrance to each of the families we have served that year. This gives people an opportunity to remember their loved one prior to the major holidays and also recognize that others are dealing with the same issue in their family. Grief shared is often times grief diminished,” Whitten said.

Hill City Pharmacy also offers help to seniors in need by making sure to establish a strong relationship with each person, especially if the senior is taking medication to cope with depression.

“We take extra time with our seniors to make sure they understand their medications and that they are able to understand how to organize their medications safely,” said Bryan Moody, President of Hill City Pharmacy.

Stay Active
Another way seniors can alleviate some emotional pain during the holidays is to stay involved in their communities and take part in various activities.
Assisted living centers like Bentley Commons, Westminster Canterbury and Avante all offer various events to keep seniors busy, including charity drives, Christmas caroling, big meals and more.

“Finding new friends or groups where they feel a sense of belonging or just a special new tradition that brings them joy can help. Get out and get involved in things even if you don’t feel like it. Sometimes just being around joy and love can lift their spirits,” Martin said.

According to Adams, seniors should reach out to family members or friends to remain active socially. Additionally, she suggests researching some volunteer opportunities.

“It’s vital that no matter what your health situation may be, that you get to maintain a happy and active lifestyle, whether it is the holiday season or any season,” Price said.

Helping the Senior in Your Life
“Listening, providing comfort and support, and offering help are the best ways to help seniors deal with grief. Knowing the signs of depression is very important as well,” Adams said.

Although you may not be able to provide an instant fix, there are small ways you can help the seniors in your life feel a little warmer around the holidays.
“Be respectful and sensitive to the fact that the holidays are not necessarily the easiest time for seniors. It is so easy to get tied up with the hustle and bustle of the season that it is easy to forget that for some it’s a very hard time of year,” Price said.

Whitten suggests something as simple as involving an older family member in meal preparation, such as peeling vegetables or folding napkins. He also suggests, “always letting them walk down memory lane.”

“Families and friends should check on their senior loved ones more often during the holidays and even winter months with bad weather. Help them set up their Christmas tree or assist with writing Christmas cards,” Whitten said
Although the holidays can present many emotional challenges for seniors, a support system established by their family, friends and loved ones can make a big difference.

“Recognize their needs and provide the resources that can help,” Whitten said.

By Jeremy Angione

How parents can set digital boundaries in a boundlessly digital world

As if enough distractions do not already compete for the attention of children, 21st-century parents have to worry about the alluring glow of LED screens, which saturate culture and are an easy trap for wandering minds.

Mobile technology has certainly revolutionized the consumption and dissemination of information, which, considering what is available at one’s fingertips, is not necessarily negative. But just as television, computers, tablets and mobile phones can illuminate with but a swipe, tap or click, they can easily become a black hole wherein time flies and creativity drains.

In the battle for a child’s attention, parents tend to feel outnumbered (even with just one tot), so it likely comes as no surprise to hear that, as of 2014, active mobile devices outnumber people on earth, according to data from GSMA. The figure grows at a rate of about five percent annually.

The challenges of child rearing now include considering more digital boundaries than just “don’t sit too close to the TV,” not to mention setting limits for oneself.

Elena Ridge, mother of a 2-year-old son, has found that it’s easier to monitor a child’s use of technology when you are mindful of your own.

“I know that if my husband and I are constantly on our phones then he will want to be on our phones, too,” she said. “So, the easiest way to stop his preoccupation with technology is for me to use technology less.”

Like many parents, Ridge has some reservations about the over-saturation of technology in culture.

“I do worry sometimes [about my child spending too much time in front of a screen] because when I was growing up all I remember is playing outside,” she said. “My parents did not have cellphones when I was his age … they never chose to try and distract us with technology. I do remember watching TV, but not nearly as much as playing with my siblings and playing outside.”

Currently, Ridge does not have any specific limits set on her child’s screen time. She sees the benefits of moderate usage—he has learned his ABCs from songs on children’s programs—but, in the future, Ridge plans to have a playroom in the house that is free of screens, to avoid the distraction and promote spending time as a family.

For some, using screen time can be a powerful tool for communicating with and educating children. Amber Gentala, mother of a son (9) and daughter (5), has found her philosophy in regard to screen time changing with different seasons of life.

“I was one of those moms who vowed, ‘My child will never use more than 30 minutes a day of screen time,’” she said. “That’s slowly changed over time, as TV/computers have made such an impact on our ability to communicate with our children, teach them and enjoy hobbies with them.”

She has found many benefits to allowing more screen time into her homeschool curriculum and the children’s playtime (though as recreation it is complemented by outdoor activity and reading). Some video games and YouTube videos help her kids flex their creativity. The internet helps them answer questions and delve deeper into topics of interest.

In fact, educational shows and games were critical in helping her son who has autism catch up academically and socially.

Gentala remains mindful of how obsessive her kids become of screen time and scales back as needed. She and her husband are also vigilant in monitoring the content they consume and talking with their children about balance in life, not being controlled by technology (or other vices) and priorities.

“If we want our kids to be able to balance their time between computers and other activities when they’re adults, we want them to practice some of that now, while we can help guide them.”

Lynchburg City Schools (LCS) is equally committed to preparing children to be well-rounded adults in the 21st Century. Through the LCS-ONE initiative, the school system is engaging students with digital learning, providing each student with a personal computing device (Google Chromebooks). Currently, LCS-ONE is being implemented in 8th-12th grade, with plans to extend that from 4th grade up in the next few years.

“To be successful in almost any job, students are going to need an understanding of the internet and an ability to learn how to operate whatever device is put in front of them,” said Robert Quel, LCS Supervisor for Instructional Technology. “Adaptability and learning are the most important things because change is happening so quickly.”

Benefits of the program so far have included increased efficiency for teachers, more collaborative opportunities for students and significant reduction in paper waste. Teachers and students alike are finding greater flexibility and engagement in the classroom.

“There is a benefit of increased engagement when the work moves from passive listener to active participant,” Quel said. “There is also the benefit when data [can be] gleaned from quick assessments and [used] to differentiate instruction based on student needs. When this happens, students are less restricted and can move at the pace that suits their learning style.”

While there are dangers of technological saturation, it is important for those to be addressed at home and in school, since ignoring them will not make them go away.

“We, as educators, need to work harder to help students understand how [any] technology can and should be used as a tool to deepen their understanding, to provide alternative ways to present material and review certain concepts,” Quel said. “Students are very familiar with technology as a distraction and entertainment. The challenge we face is teaching our students that all of these devices are powerful tools to advocate for their own learning, networking with experts around the globe and demonstrating their work in ways that could now be viewable to the world.”

At home, one of the best things parents can do is set boundaries for their children’s (and their own) use of technology.

The American Academy of Pediatrics has recommended guidelines that are pretty straightforward—no screen time for children under the age of two, and no more than two hours a day for older children.

Dr. Teresa Brennan, Developmental Pediatrician with Centra Medical Group, explained the former is because babies and toddlers are at such a critical stage in development at that time.

“Eye contact, social interaction, communication, language skills are developing, and they don’t develop with the kid watching TV, they develop with human and reciprocal interaction.”

As children get older she advises parents to encourage moderation.

“You do want to keep in mind that the amount of time can sneak up on you, you want to be sure that you are encouraging—especially in children—creative play, reading and social interaction and exercise,” Brennan said.

Brennan recommends having toys and books on hand to help keep kids entertained, even in waiting rooms, because parents may not realize how much using the phone as an easy distraction can add up.

“It is really hard; it happens all of the time; kids get fussy, and you are in the car, and so you give them the phone,” she said.

Physical activity, playing outside and getting dirty are quickly becoming “lost treasures” she warned, noting that sweet drinks and inactivity, tied largely to screen time, are the two main reasons for the obesity epidemic.

Screen time can be mesmerizing and transitioning away can lead to tantrums, fights and meltdowns.

Conversely, there are “evidence-based” benefits to aerobic exercise, especially for developing children, which (on top of the cardiovascular and weight benefits) include improved focus and attention, sleeping longer and improved mood—and, therefore, less irritability.

Creative play—art, board games, building, pretending, etc.—and active exercise play a vital role in a child’s life. So Brennan recommends a simple rule of thumb to help parents as they keep track of screen time: match, minute-for-minute, screen time with something aerobic, preferably outside. (For example, if they play on a tablet for 15 minutes they should ride their bike for 15 minutes.)

Parents also need to be mindful of what content children are exposed to and always supervise internet use.

Brennan recognizes the benefits of technology but emphasizes the importance of people controlling their use, rather than being controlled by it. They should also practice screen etiquette, such as putting all devices away when engaged in conversation or at an appointment.

“We do want to keep it in balance with human interaction,” she said. “[Learn to] live as a citizen of the world, and appreciate [and] live in the moment.”

By Drew Menard