Peninsula Pediatrics

Category: Parenting Tips

Gratitude and Mental Health: Helping Children Practice Thankfulness

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In our busy lives, it can be easy to overlook the small things, but teaching kids gratitude is more than just good manners. It’s an effective way to support their mental health, build resilience, and help them develop a positive outlook on life. As parents, we can guide them toward noticing, appreciating, and expressing thankfulness in ways that really matter. Daily gratitude practice has been linked with better sleep, fewer aches and pains, and a more positive mindset.

Teaching thankfulness to kids can begin as early as the toddler and preschooler years. During this time, kids are naturally focused on themselves, but with simple guidance, they can start understanding the idea of being grateful. Some concepts to start with include encouraging your child to say “thank you” when someone helps them, telling your child why you are thankful for them (for example, “I appreciate how you helped your sibling tie their shoes”), and sharing aloud what you’re grateful for as a family. Participating in small acts of kindness, like donating toys or helping a neighbor, can help them connect gratitude with empathy and service. Consistency is key. Gratitude is a habit and not a one-time lesson. Reinforcing thankfulness in everyday life helps children internalize that thankfulness is part of how they treat themselves and others.

As kids get older, you’ll want to continue instilling habits that encourage thankfulness. Some ways to do this include: 

  1. Talk about things you’re grateful for each day, even the small things. You might want to consider having a family gratitude jar where you leave a collection of notes, each expressing something you’re thankful for. It’s also helpful to make it a bedtime habit. Before the lights go out, ask your child to name a few things they’re grateful for that day. Even when things are tough, finding something positive helps end the day on a good note and can improve mental health. 
  1. Celebrate kindness by helping others. Involving your kids in volunteer activities, like charity drives and helping a neighbor, helps them feel a sense of purpose and a link between giving and gratitude. It’s also a great way for them to grow their skills.
  2. Model gratitude through behavior and not just words. Thank your child for everyday things like helping or sharing.
  1. Highlight generosity. Notice when others go out of their way to help and point it out to your child to reinforce kindness. You’ll also want to do the same for your kids. Give them credit when you notice them doing an act of kindness. Showing your appreciation will encourage them to do the same.
  1. Make practicing gratitude a fun experience for your children. There are so many ways to practice it, and you can help your child find their own unique way. Whether it’s writing thank you notes and cards, drawing a picture, or baking cupcakes for someone, talk to your child about what activity to express thankfulness would make them feel good.

When we practice gratitude, we improve our own well-being and mental health, develop a more optimistic outlook, reduce stress, and build stronger relationships. If you have any questions or concerns about your child’s emotions, stress, or mental wellness, please call our office and talk to our pediatrician. 

Caffeine & Energy Drinks: What Every Parent Should Know

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While a cup of coffee or tea can be healthy for most adults, it’s important to consider the effects of caffeine on your children’s development and growth. Caffeine affects kids differently than it does adults, and there are health risks that should be taken into consideration. Knowing how much caffeine is safe, what to watch out for, and how energy drinks factor in will help you guide your child toward healthier choices.

Caffeine is a stimulant found naturally in coffee beans, tea leaves, cacao, and in some plants like guarana. It’s also added to many beverages and energy drinks. In children and teens, their bodies and brains are still developing, which means caffeine can have stronger effects. It can increase heart rate, raise blood pressure, trigger rapid breathing, cause nausea, restlessness, or anxiety, and interfere with sleep. Even hours after consuming caffeine, children may feel its effects, and when it wears off, they might experience headaches, irritability, or tiredness.

Caffeine can also reduce appetite or lead to eating less nutritious foods. When children drink caffeinated beverages, they may be less likely to consume fruits, vegetables, and other important sources of vitamins and minerals, which are essential for healthy growth. Disrupted sleep, poor concentration, or mood changes often follow, and these can affect school performance, emotional well-being, and overall health.

It’s not just coffee and tea that have caffeine. Energy drinks also have caffeine and tend to have higher amounts, along with other stimulants, such as guarana, taurine, or taurine-like ingredients. In fact, most energy drinks contain more than 100mg of caffeine, which is more than the limit recommended for kids ages 12-18. Energy drinks often contain large amounts of added sugar as well, which can lead to weight gain, tooth decay, and spikes in energy followed by crashes. Frequent consumption of energy drinks has been linked to symptoms such as nervousness, shaking hands, stomach problems, headaches, irregular heart rhythms, and sleep disturbances. Kids with underlying health conditions, like heart issues or anxiety, may be at even greater risk.

Many sodas also contain caffeine, although they have less than coffee, tea, and energy drinks. For example, Pepsi Zero has 38mg of caffeine, Diet Coke has 46mg, and Mountain Dew has 54mg. Caffeine can also be found in some foods, like chocolate. A 3.5-ounce dark chocolate bar could have anywhere from 50 to 150 mg of caffeine. Ice cream, protein bars, chocolate chips, energy bars, and chewing gum can also have hidden caffeine.

For children under the age of 12, it is recommended to limit caffeine as much as possible or avoid it altogether. For kids ages 12-18, staying at or under 100mg of caffeine per day is recommended. Pay close attention to labels on beverages your children drink, as caffeine can show up in unexpected places. It’s also important to be aware of caffeine pouches that can be appealing to teens. The caffeine in them is quickly absorbed into the bloodstream, producing effects within minutes. These pouches can contain as much as 200mg of caffeine, leading to potentially dangerous doses for kids.

To help kids avoid caffeine, encourage them to drink water instead. Water is the best choice of drink for kids and the best way to stay hydrated. Some kids turn to caffeinated beverages like coffee to stay awake or concentrate in school. To discourage relying on caffeine, make sure your child is getting enough sleep. Caffeine may improve energy levels and alertness, but it is not a substitute for lost sleep.

If your child does overdose on caffeine, it’s important to get them medical help right away. Signs of caffeine overdose include a racing or irregular heartbeat, body shakes and tremors, anxiety, and hyperactivity. If you’re ever concerned about your child’s caffeine use or how it’s affecting their health, please call our office.

Head Lice: A Guide for Parents

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Head lice are a common issue for families, especially those with children in elementary school. While anyone can get them, lice tend to spread more easily among younger kids because they’re more likely to have head-to-head contact with friends or share items like hats, brushes, or hair accessories. Although lice can cause stress, itching, and discomfort, it’s important to remember that they are not dangerous and can be treated effectively at home. Knowing how to identify lice, how to treat them, and which common myths to ignore can help parents manage the problem with confidence.

What Are Head Lice and Nits?

Head lice are tiny, wingless insects about the size of a sesame seed. They are usually gray, brown, or pale in color and survive by feeding on small amounts of blood from the scalp. Without a host, lice cannot survive longer than a day. Their eggs are called nits, and they are oval-shaped and usually yellow or white. Nits are attached firmly to hair shafts near the scalp and hatch within 7 to 12 days. An adult louse can live for around 28 days. Because lice spread mainly through direct head-to-head contact, children are the most common group affected. They can also spread through shared items like combs, helmets, or hats, but lice do not jump or fly. They are crawling insects only.

Signs of Head Lice and How to Check

Persistent scalp itching is often the first sign of head lice. This irritation comes from an allergic reaction to the lice’s saliva. Itching is often most noticeable behind the ears and at the base of the neck. However, keep in mind that the itching may not appear until four to six weeks after lice are first present. To check for lice, use bright lighting and part the hair in small sections, and then carefully examine the scalp. Because lice move quickly, you may not always see the insects themselves, so checking for nits is key. Unlike dandruff or other scalp debris, nits cling tightly to the hair and cannot be brushed away easily.

Treating Head Lice

Once you’ve confirmed lice, treatment should begin right away. The most reliable method is careful combing, sometimes used in combination with medicated treatments. Some home remedies, like applying mayonnaise, butter, olive oil, or margarine, are often suggested but have no proven effectiveness. Over-the-counter treatments may also fail in some cases because lice have grown resistant to certain ingredients. For this reason, it’s best to consult your pediatrician about prescription-strength options.

When using a medicated treatment, apply it to your child rather than letting them handle it themselves. Always follow package instructions closely. Rinse the product out over a sink with warm water, and consult your pediatrician before repeating the treatment. After applying medication, use a fine-tooth comb to remove any remaining lice and nits. Combing should be done every couple of days for 2–3 weeks, or as long as the instructions recommend, to ensure all lice are gone.  The most effective method is combing lice out and while this can be done at home, there are also multiple salons that specialize in this and can do it for you to effectively remove all lice and nits which will stop the infestation right away.

Cleaning and Preventing Re-infestation

To avoid lice returning, wash any bedding, clothing, hats, or towels your child used within two days before treatment in hot water. Items that can’t be washed should either be dry-cleaned or sealed in a plastic bag for two weeks. It’s also a good idea to check all household members for lice to prevent re-infestation.

 For any questions or concerns about head lice, please call our office.