Is Your Pre-Teen Ready to Stay Home Alone?

Is Your Pre-Teen Ready to Stay Home Alone?

by | Feb 12, 2024 | K-12

Whether it’s a snow day home from school, an unexpected business meeting, or a childcare arrangement that fell through, there probably will be times when I’ll need to leave my child home alone. It’s natural for parents to worry when first leaving kids without supervision, but here’s what you can do to prepare your kids for staying home alone.

Is My Child Ready to Stay Home Alone?

Did you know there’s no hard age for leaving your kids home alone in Nebraska? Everyone says it depends on the child and how responsible they are, but it can be hard to know when kids are ready to handle being home alone. It comes down to your judgment about what your child is ready for.

My kids are at that age where it’s questionable. My son is almost 13 and my daughter is almost 10. My brother used to watch me while my parents were away at that age. It was a nightmare for me, and I didn’t want that for my daughter. Granted, Cohen is nothing like my brother, but they still argue and fight.

Every child is different, but I worried that my kids didn’t have the maturity and skills to respond to an emergency if they’re alone. However, my son said he was ready, and my daughter was okay with it.

Practicing Home-Alone Trials

We decided to do some practice runs, or home-alone trials, before we left for the evening. We let them stay home alone for 30 minutes while we ran to the store and were easily reachable.

When we returned, we talked about how it went and the things that we needed to change or skills that Cohen might need to learn for the next time. We discussed a plan for if he needed to get himself and his sister out of the house, which neighbor they should go to first, second and third.

Our Rules for a Successful Home-Alone Routine

Before my husband and I left for a couple hours with friends, we set ground rules:

  1. No opening the front door.
  2. Only let the dog out the back.
  3. No going outside.
  4. No using the stove or oven—they knew what meals and snacks were available, instead.
  5. Don’t tell anyone, including your friends, you are home alone.
  6. Don’t ignore your sister.
  7. Cohen is in charge, but if there’s a problem, call or text me, grandma, and/or 911 in case of an emergency.

We also scheduled a check-in call. We made sure Cohen understood when we were available and when we might not be able to answer a call. We created a list of friends and family he could call or things he could do if they got lonely. We gave them all the electronics.

Finally, we stay consistent. We’re never gone for more than a couple hours. We are never more than 20 minutes away. And they will never be left alone overnight. We set a schedule and stick to it.

My Takeaway: Staying Home Alone Is Empowering My Kids

My son handled it well. Staying home alone was a positive experience for him, giving him a sense of self-confidence and independence. So, cover your bases and relax. With the right preparation and some practice, you and your child will get comfortable with home-alone days in no time!

Mallory Connelly

Mallory Connelly

Babies & Toddlers

In addition to the time I devote to being a mom, I also work full-time outside the home, which means my day is hardly ever as simple as nine to five. With an all-too-established schedule, as soon as I walk through the door, my day doesn’t end, but rather just begins. It’s a balancing act, especially with two children, but being a mom is one full-time job that I never want to quit!

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Summer Eye Safety

Summer Eye Safety

by | Jun 19, 2023 | Expert Health Tips

For many families, summer is the most wonderful time of the year. School is out, days are long, sun is plentiful and vacations, cookouts and family time outdoors are common.

Here are four tips to keep your eyes safe during this summer season.

  1. Avoid Getting a “Sunburn of the Eye”
  2. Sunscreen Is Good, But Be Careful
  3. Watch Out for “Chlorine Eyes”
  4. Celebrate America, But Protect Your Eyes

Avoid Getting a “Sunburn of the Eye”

For many families, summer not complete without a trip to the pool, lake or ocean. Much like snow in the winter, sunlight can reflect off of the surfaces of the water and sand, resulting in a painful “burn” of the eyes called photokeratitis. Pain, redness, blurriness and even temporary vision loss can occur. Wearing the right sunglasses can help prevent photokeratitis.

Tips for Choosing & Wearing Sunglasses

  • Look for sunglasses that are marked “100% UV protection” or “UV400”. The darkness of sunglasses does not equate to their UV-blocking ability.
  • Children of all ages can wear sunglasses. Encourage the use of sunglasses early in life. This can help develop the habit for continued future use.
  • For added eye protection, wear a broad-brimmed hat. These hats also make a good choice for children that do not want to wear sunglasses.

Sunscreen Is Good, But Be Careful

Sunscreen is a vital part of our skin’s protection against UV damage. However, as many people know, sunscreen and your eyes don’t mix! Sunscreen can cause pain and irritation if it gets into the eye. If this happens, flush the eyes with cool water.

Tips for Keeping Sunscreen Out of Your Eyes

  • Do not spray sunscreen directly onto the face, even if the eyelids are closed.
  • Apply sunscreen to your hands first, and then rub it onto your face, taking care to avoid the area right next to the eyelid.

Watch Out for “Chlorine Eyes”

Swimming pools can be tough on the eyes. Chemicals used to keep the water clean, such as chlorine, can affect the natural tear film that keeps our eyes moist and healthy. This can result in red, gritty-feeling eyes and blurry vision.

Tips to Keep Your Eyes Feeling and Looking Good

  • Wear swim goggles in the pool.
  • Splash your closed eyes with fresh water immediately after getting out of the pool.
  • If a child wears glasses regularly, prescription goggles can be purchased and are usually fairly affordable. Speak to your child’s optometrist or ophthalmologist for more information.

Celebrate America, But Protect Your Eyes

The 4th of July has become synonymous with fireworks celebrations, both by professionals and at home. Despite their beauty, fireworks are dangerous and can lead to eye injuries.

Did You Know?

  • 14% of injuries resulting from fireworks are injuries to the eyes.
  • 33% of these eye injuries are in children 15 years of age or younger, with 14% of these injuries to children under the age of 5.

Tips for Practicing Firework Safety

The best way to avoid a potentially blinding fireworks injury is by attending a professional, public fireworks show rather than purchasing fireworks for home use. However, for those who wish to purchase fireworks for at-home use, consider the following safety recommendations:

  • Do not allow young children to play with fireworks. They may not understand the danger involved and may not act appropriately if an emergency arises.
  • Sparklers (often considered the ideal “safe” device for young children) are the most common cause of fireworks-related eye injuries in children. Sparklers burn at approximately 2,000 degrees Fahrenheit and should not be handled by young children.
  • Older children permitted to use fireworks should do so only under close adult supervision.
  • Keep a bucket of water nearby to use for emergencies and to pour on fireworks that fail to ignite or explode.

Enjoy Your Summer!

Hopefully, you can add these tips to your outdoor routine and get the most out of your summer season!

Don Sauberan, MD

Don Sauberan, MD

Eye Surgical Associates, Ophthalmologist

Donald P. Sauberan, M.D. specializes in pediatric ophthalmology and adult strabismus. He received his medical degree from the Medical College of Wisconsin. He served in the United States Air Force as a General Medical Officer at Davis-Monthan AFB in Tucson, AZ. He then completed his Ophthalmology residency at San Antonio Uniformed Services Health Education Consortium in San Antonio, TX. He then served as a general ophthalmologist at Offutt Air Force Base in Bellevue, Nebraska. After his military service, he completed his Pediatric Ophthalmology Fellowship at Children’s Mercy Hospitals & Clinics in Kansas City, Missouri. Dr. Sauberan has clinics in Lincoln, Columbus and Kearney, Nebraska.

Dr. Sauberan is board certified and a member of the American Board of Ophthalmology, American Academy of Ophthalmology, American Association for Pediatric Ophthalmology & Strabismus, Nebraska Medical Association, Lancaster County Medical Society, and the Nebraska Academy of Eye Physicians & Surgeons.

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A Grandparent’s Guide to Fostering Political Engagement

A Grandparent’s Guide to Fostering Political Engagement

by | May 1, 2023 | Grandparents

Politics. Some people say it’s a naughty word. Others say it’s our nation’s most popular sport. Some people are conservative, some are liberal. While others look at issues, legislative bills and the law independently to make decisions regarding the issue and the impact on all citizens. Some say politics save us, and others say politics destroy us. We all think differently, which makes it interesting.

Lifelong Passion For Politics & Empathy

I’ve always been political, ever since I had friends who were sent to fight in Vietnam. After a classmate’s death, the whole concept of speaking to power became engrained in me and is now part of my personality. That, coupled with Title IX, had something to do with also forming the personality I now possess. I’ve turned into a grandma who wants to help everyone in need.

Nurturing Civic Engagement

I’ve always tried to share my opinions with the grandkids without telling them what to do and what not to do. That’s their parents’ job, not mine. Now my grandkids are of voting age, so I remind them to investigate the candidates, pick their choice and vote. I would love to tell them how to vote, but I know better.

I let the grandkids know when I’m making calls with a phonebank, knocking on doors, putting up yard signs and writing postcards. They usually don’t respond or they will send me a smiley note. I have no idea if they actually read it, but I’m hoping they’ll eventually catch on.

Events of the Ralph Yarl Shooting

The other day, one of my grandkids gave me a call and told me I should look into the Ralph Yarl shooting in Kansas City. Ralph was a 16-year-old who was picking up his younger siblings from their friend’s house. He thought he had the correct address and went to the door to get his brothers. Unfortunately, he was on the wrong street. When he knocked on the door, the homeowner was frightened and shot Ralph through the glass door. Ralph struggled to his feet and went to several other homes seeking help. Finally, someone called the police. Ralph was transported to the hospital, where he was treated and released after several days.

I asked my granddaughter if she knew the area where the shooting occurred. She indicated it wasn’t close to her apartment, but one of her friends lived very close. I asked her if she was frightened, and she said no but wanted me to help bring an awareness to others and get involved in important, life or death issues.

Taking a Stand For Gun Control

Since I talked to her earlier this week, I’ve thought more about her request. We have homicides in Lincoln, but I’ve always thought of them as people who were angry with each other. But I checked the Lincoln and Nebraska statistics about hate crimes. They are certainly here. Lincoln and Nebraska are not immune. So I started calling my state legislator and asked about his views on gun control. He does not seem to believe in gun control. He wants anyone, anywhere to have quick access to their favorite firearm.

I called my granddaughter and told her I’ve found my new cause, which may give her some motivation to do the same. If nothing else, I know she’ll read my new questions and comments about getting involved.

Two days later, she sent me a video as she marched through downtown Kansas City and protested. I guess grandkids are always listening, and they will act when the topic hits home. We’ll always be connected!

Nancy Becker

Nancy Becker

Grandkids & Grandparents

I have four grandchildren ages 14-17. In some ways, I’m a very typical grandma, always proud of everything the kids do and wanting to help support them in whatever way I can. In other ways, I’m not very typical. My goal as a blogger is to share my thoughts and experiences that I think are funny and meaningful as I adventure through grandmahood.

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Kid-Friendly Conversations About Gun Violence

Kid-Friendly Conversations About Gun Violence

by | Apr 10, 2023 | K-12

Every child deserves to go to school in a safe, warm and loving environment that fosters learning. Every staff member deserves to go to work and not fear for their lives. The images are heart-wrenching, the loss of life incomprehensible. Talking to your children about what they’ve seen or heard may not be easy, but it’s necessary.

Safety Plans for Emergencies at School

Most schools have lockdown drills and lockout drills. Children are practicing for this very reason. Guns in schools should never happen, but it’s becoming more and more of a reality. I have two kids, a 9-year-old and almost 12-year-old. These shootings hit home even in Nebraska. I can’t leave them to figure this out alone. I want to be right there with them having tough conversations about complicated feelings and possible questions.

How to Ask Children About Current Events

It’s common for parents to be nervous for conversations about tragedy. I started by asking an open-ended question, like “How do you feel about this?” or “What questions do you have about that event?”

My son just asked, “Why would anyone kill a child?” I used simple words to explain that some people are cruel but most of the time those people are confused or having mental health issues. Then I sat back and just listened to my children.

I noticed what they were not saying, too. I read their nonverbal body language. My daughter was fidgety and tearful. I just wanted to snuggle her up, love both of them and never let go. My goal was to provide comfort and reassurance by being there.

Ways to Comfort Without White Lies

My husband told me that it’s important not to lie to them. I wanted to tell them that something like this will never happen in Lincoln or in their school, but I couldn’t. It could happen here, so all I could do was validate their feelings of being afraid and reassure them that the drills they are doing are to protect them if something does happen. I emphasized that schools are safe and to take safety practices seriously.

I also told them that if they see something out of the ordinary happening in school to say something. I wanted to make sure they were comfortable reporting potential problems or behaviors that make them feel uncomfortable or unsafe in their school. This could be about gun violence, bullying, or any other at-risk behavior.

Emotional Control & Empowerment Strategies

We worked together on strategies that I hope will help them feel safe and empowered while they process their emotions. Teaching them coping techniques like breathing deeply, taking a timeout, exercising or engaging in creative activities like art and music can be helpful tools to draw upon when they experience triggers related to school shootings. My husband is better at this than I am, but I also tried to model empathy and self-care by practicing what I preached. The goal was to help them gain personal strength so they can face the difficult reality in ways that promote healing rather than cause further harm.

Even with these conversations, I reminded myself that I needed to be patient. Even if they weren’t in that school or that community, they may still be having a significant response to it. I was. There needs to be a change, but for now, I encourage you all to have those difficult conversations and hug your kiddos tight.

Mallory Connelly

Mallory Connelly

Babies & Toddlers

In addition to the time I devote to being a mom, I also work full-time outside the home, which means my day is hardly ever as simple as nine to five. With an all-too-established schedule, as soon as I walk through the door, my day doesn’t end, but rather just begins. It’s a balancing act, especially with two children, but being a mom is one full-time job that I never want to quit!

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5 Ways to Keep Cool & Safe When Exercising Outside

5 Ways to Keep Cool & Safe When Exercising Outside

by | Jul 13, 2020 | Expert Health Tips

It’s hot out there, but summer weather shouldn’t stop you from exercising, gardening or enjoying other activities outside – in fact, getting out in nature helps with stress levels! But it’s important to be prepared and proactive to avoid heat-related problems.

The more physically fit you are, the better you’ll be able to adapt. If you have medical conditions, please check with your health care provider before you begin exercising in the heat. Then, use these guidelines to help ensure that when you do go out, you’re being smart and safe.

Hot Weather Guidelines

Take It Easy at First

If you’re used to working out at the gym or are not used to hot temps, decrease your usual intensity, frequency and/or duration to allow yourself to acclimate. Monitor your heart rate and your feeling of exertion. For example, if you normally walk for 60 minutes, start with 30 minutes, at a slower pace than you’re used to. It can take up to two weeks of repeated activity in the heat to acclimate.

I know, it’s hard! I have known many athletes over the years and even those who are quite fit are surprised at what heat will do to a workout! Be aware of the “feels like” temperature as opposed to the actual temperature; humidity levels also make a difference.

Drink Plenty of Fluids, Preferably Water

At a minimum, drink 12 ounces before exercise, 12 ounces every 30 minutes during exercise, and 12-16 ounces after exercise. Drink more if you feel that you have lost a lot of fluid due to sweating during your exercise. It’s also helpful to monitor your urine output. If it’s dark yellow and/or low in volume you need to rehydrate.

But Don’t Drink Too Much!

Drinking too much water, called over-hydration, can lead to low blood sodium. To stay hydrated but not overly so, here is a general rule: Drink before, during and after exercise and other physical activities. At other times of the day, drink when thirsty.

Wear Loose, Light Clothing in Fabrics That Evaporate and Wick Sweat Away

Try clothes such as DryMax, CoolMax and others. Avoid dark colors, because they absorb heat (darker colors also attract mosquitoes). Wear a light-colored hat to help limit direct sun exposure.

Use Sunscreen, and Try To Reapply at Two-Hour Intervals Even if the Labels Have Sweatproof and Waterproof Claims

Sunburn increases the risk of premature skin aging and skin cancer. Another good way to decrease sun exposure is to a wear wide-brimmed hat, avoid the midday sun and heat (10 a.m.-2 p.m.), rise early, or make sure your route/trail for exercise is shaded. Or, consider a swim!

What If You Start to Feel Sick?

Pay attention to the heat. Listen to your body. If you start to feel faint and/or sick, stop immediately. Sit down in the shade and drink water. If possible, it’s also a good idea to have a healthy, hydrating snack, such as fruit. Energy bars or crackers are not ideal as they slow hydration.

Here are some of the most common heat-related illnesses and how to handle them:

Cramps

If you get heat cramps, usually occurring in your legs, stop the activity, move to a cool spot, place a chilled cloth around your neck, and sip water or a sports drink – water is usually better. Since sweat helps your body cool itself, if possible sit in a breeze or in front of a fan.

Heat Exhaustion

Signs include heavy sweating, weakness, dizziness, nausea, a fast and weak pulse and possibly fainting. Seek medical help if symptoms are extreme or if they last longer than an hour.

Heat Stroke

This is the most serious, potentially fatal, heat-related condition. Symptoms include high body temperature (104 F or higher), absence of sweating with hot, flushed or red/dry skin, rapid pulse, difficulty breathing, hallucinations, confusion, agitation, seizure, coma, and if untreated, death.

Sometimes these things come on quickly with little warning. If you suspect that you or others are suffering heat stroke, call 911 immediately. If possible, move to a shady area, drink and spray cool water on the person, avoid alcohol or caffeine (in tea and soft drinks), apply ice packs under the armpits and groin, and fan until help arrives.

Any Amount of Exercise You Get Has Health Benefits

Having said all of this, always remember that even a 20-minute workout has positive health benefits! Don’t sweat it (no pun intended!) when the weather is not giving you your best day out. It’s the number of days you exercise that matters most, not the length of time of any given exercise session.

Cindy Kugler, MS, Bryan LifePointe

Cindy Kugler, MS, Bryan LifePointe

Cindy is a certified exercise physiologist and certified strength and conditioning coach.

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ATVs – Before You Ride, Make Sure You Have Safety on Your Side

ATVs – Before You Ride, Make Sure You Have Safety on Your Side

by | Jun 8, 2020 | Expert Health Tips

Summer and the sun is finally here. Many are taking this opportunity to get outside and enjoy outdoor activities. One activity that is growing in popularity is the use of All-Terrain Vehicles (ATVs).

It has become very popular with agriculture, farming and recreational activities, and sure can be fun and enjoyable going on a relaxing ride.

However, many do not realize the dangers of this high-risk activity. In my role working to prevent injuries, I am passionate about getting the word out on how important it is take safety into account when you’re out having fun on an ATV. Last year, Bryan Trauma treated nearly 55 people who had life-threatening ATV-related injuries. And, in the first five months of 2020 we’ve already cared for 32 patients with life-threatening injuries due to ATVs.

We want you to have all the fun, and none of the injuries. Here are some tips to keep you and others safe when you’re out on an ATV.

ATV Do’s and Don’ts

Do:

  • Ride an ATV that’s right for your age – this is especially important for youth.
  • Wear a DOT-compliant helmet, goggles, long sleeves, long pants, over-the-ankle boots and gloves.
  • Ride only on designated trails and at a safe speed.
  • Scan the path ahead and identify potential hazards such as rocks, stumps, low or fallen branches, fences, guy wires, and rough or unstable path surfaces.
  • Be careful when driving with added ATV attachments. These affect the machine’s stability, braking and operation.
  • Tell someone where you are going and when you will return.

Don’t:

  • Allow children to operate ATVs without training.
  • Operate the ATV on streets, highways or paved roads, except to cross at safe, designated intersections.
  • Ride under the influence of alcohol or other drugs.
  • Carry passengers.
  • Operate an ATV at excessive speeds. Go at speeds right for the terrain, visibility conditions and your experience level.

UNL Videos to Help You Prepare

To help prepare yourself and those you care about for safe ATV outings, the UNL Nebraska Extension Office offers free educational videos developed for the Bryan Trauma Center. We encourage you to take advantage of this to learn more.

Other ATV Resources for You

Want to learn more? Check out this free ATV online safety course.

The ATV Safety Institute (ASI) offers three e-learning courses to address basic ATV safety for:

  • Adults and teens
  • Youngsters
  • Adults who will be helping youngsters on ATVs

The courses includes videos, pictures and interactive lessons to make them fun and effective learning experiences. After completing a course, you can receive a certificate of completion.

Interested in Nebraska laws for ATVs? Get that information now.

Have Fun and Be Safe!

I hope you’ll take advantage of this information to enjoy outings on ATVs. We all know how much fun this can be, and while the Bryan Trauma Center offers expert treatment, we don’t want you to be sidelined from the fun while you recover from an injury.

Joni Folkerts RN, MSN

Joni Folkerts RN, MSN

Trauma Outreach & Injury Prevention Coordinator

Joni Folkerts, RN, MSN, is the trauma outreach & injury prevention coordinator the Bryan Trauma Center.

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Hugh Jackman, #WearSunscreen & Your Family: What Do You Need to Know?

Hugh Jackman, #WearSunscreen & Your Family: What Do You Need to Know?

by | Aug 12, 2019 | Expert Health Tips

My husband and I have four children, all ages six and younger (that’s what happens when you go to medical school). Right now, their favorite movie is “The Greatest Showman” starring Hugh Jackman. He is famous in the entertainment industry for his singing, dancing and acting abilities, along with his devilishly handsome good looks.

However, he’s also famous in the dermatology world as he has publicly battled basal cell carcinoma not once, but five times in the past including a recurrent basal cell carcinoma on his nose. Hugh posted pictures on Instagram with the hashtag #wearsunscreen to help raise public awareness and encourage good sun protection behavior.

Most Common Type of Skin Cancer

Basal cell carcinoma is the most common form of skin cancer. In fact, it’s the most common cancer overall. It develops after repeated sun damage over time. You might notice it as a pink scaly patch. Or, it might be a raised pearly bump, almost pimple-like that never seems to go away. Sometimes basal cell carcinoma will bleed after minor trauma or for no reason at all.

Second Most Common Skin Cancer

Are there other types of skin cancer? You bet! The second most common form of skin cancer is squamous cell carcinoma. This type of skin cancer may appear as a growing lump, often with a rough surface. But, it also could be a flat, reddish patch that grows slowly and may be tender. Sometimes these grow quickly on the skin in a volcano-like fashion. Squamous cell carcinoma can be serious in some cases and spread beyond the skin to lymph nodes if not treated properly or within a reasonable amount of time.

Most Well-Known Skin Cancer

Finally, the skin cancer with which most people are familiar, is melanoma. Melanoma can be a life-threatening skin cancer, especially if not caught early. The warning signs for melanoma are summed up in the “ABCDE” algorithm.

  • A = asymmetry (one half doesn’t look like the other)
  • B = border (irregular, ill-defined or funny-looking shape)
  • C = color (one spot that has multiple colors within it, such as different shades of brown or black. Red, white or blue colors are occasionally seen in melanoma)
  • D = diameter (a majority of melanomas are greater than 6mm when diagnosed, which is the size of a pencil eraser; however this doesn’t mean that smaller spots aren’t worrisome)
  • E = evolving (a mole that is changing in size, shape or color)

Ways to Protect Yourself and Your Family

So, what can you do to reduce your risk for skin cancer? Protect yourself! Make sun protection a priority, not only for yourself but for your family. If you have children, make it your goal to not let them burn. Like never. Never ever.

Here are some tips I use with my own family:

  • Everyone needs sunscreen when outside. This includes just playing outside, going to the pool, going on walks, whatever it may be. The two types of sunscreen available are:
    • Chemical sunscreens: (the active ingredients are long words that are hard to pronounce, such as oxybenzone)
    • Physical sunscreens: (the active ingredients are zinc and/or titanium, easy to pronounce)

I prefer zinc/titanium-based sunscreens because they stay on better, cause less skin sensitivity issues and are better at preventing sunburn in my opinion. Examples of this type of sunscreen include Neutrogena Sheer Zinc SPF 50 or CeraVe Hydrating Sunscreen SPF 50. Overall, any sunscreen is better than none. And don’t forget, it needs to be reapplied every 2-3 hours.

  • Make hats your friend. Put them by the door you use most often to go outside. Put one in your car. I don’t know HOW many times a patient has told me, “I didn’t plan on being outside that long!” Never travel without a hat!
  • Buy rash guard swim shirts or other sun protective clothing for yourself and your family. Yep, I make my kids wear long-sleeve swim shirts to the pool. Sorry kids, but you’ll thank me later. SPF 50+ clothing is available for swimmers, golfers, fishermen, etc., at local stores such as Scheels but also on well-known websites such as www.coolibar.com. Trust me, it’s worth the money to invest in good sun-protective clothing.
  • Put on a layer of sunscreen to your face and neck every morning. Use it before applying makeup. There are some really nice, light sunscreens available over the counter. My most recent favorites for this purpose are Neutrogena Sensitive Skin Face Liquid Sunscreen SPF 50 or La Roche-Posay Anthelios Ultra-Light Tinted Mineral Sunscreen SPF 50.
  • Finally, come see me! If you are worried, questioning a spot on your skin or just want a once-over, you should visit me at South Lincoln Dermatology or see a board-certified dermatologist in your area.
Gina Weir, MD

Gina Weir, MD

Dr. Weir is a dermatologist with South Lincoln Dermatology.

2625 Stockwell
Lincoln, NE 68502

402-421-3335

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Foods & Exercises to Reduce Your Arthritis Pain

Foods & Exercises to Reduce Your Arthritis Pain

by | Apr 16, 2019 | Expert Health Tips

The pain and discomfort of arthritis can have a big effect on your quality of life. A good exercise program and a healthy diet have been shown to increase your mobility (ability to get around) and provide medication-free pain relief.

3 Areas of Focus to Reduce Your Arthritis Pain

As a nurse practitioner, I believe knowledge is power. Here are three items I share with my patients to improve their daily life with arthritis:

  • Foods to avoid because they can increase inflammation and arthritis symptoms
  • Foods that can decrease some of your arthritis pains
  • Exercises you can do without causing stress and pressure on your joints


Foods to Avoid if You Have Arthritis

There are certain types of foods that are considered pro-inflammatory, meaning they can increase inflammation. In general, more inflammation equals more pain, specifically in your joints.

Limit the following in your diet to avoid inflammation:

  • Sugar
  • Saturated fats
  • Trans fats
  • Refined carbohydrates
  • MSG
  • Aspartame
  • Alcohol

Foods high in sodium also have been found to increase inflammation, so it’s important that you try to limit these types of foods in your diet.

Most people in America tend to have diets that are high in saturated fats and trans fats. A good step is to look at food labels and make sure these are limited, if not completely eliminated from your diet.

In general, try to avoid the inner aisles of the grocery store. Most foods in this area contain refined carbohydrates and things we need to avoid because they increase inflammation. Plus, this is where you’re more likely to find processed foods. For the most part, if you can’t pronounce the ingredient on the label, it’s probably not a good choice.

Foods and Supplements that Help Arthritis Pain

Many foods are considered to be anti-inflammatory. Lowering inflammation can decrease arthritis pain.

Include these foods in your diet to help fight inflammation:

  • Omega 3s, such as fish like salmon, dark leafy greens, olive oil and nuts
  • Cherries 
  • Green tea
  • Whole grains
  • Citrus fruits like pineapple and oranges
  • High fiber foods

Glucosamine and chondroitin supplements

Our general rule with supplements like glucosamine and chondroitin is to give it a try for about three months. If you do not notice a difference in your joints and your joint pain, stop taking it. Many times people find that after they stop taking it, they notice it really was working and making a difference. I have several patients that absolutely swear by glucosamine and chondroitin.

Exercises to Ease Joint and Arthritis Pain

Low impact exercises that don’t put a lot of pressure on your knees and ankles are good options if you have arthritis.

Low impact exercises include:

  • Swimming – try lifting weights in the water for an added workout
  • Machines like a NuStep, where you’re moving back and forth and not putting weight on your knees
  • Gentle walking
  • Weight lifting with the guide of a trainer who can show you ways to lift weights and still protect your joints
  • Yoga and Tai Chi

Take Steps to Control Your Arthritis Pain and Feel Better

By reducing inflammation, you’ll have more energy to get out and walk, stretch and do other activities. If you need a bit of direction, working with a personal trainer or a nutritionist is a wonderful option.

Knowledge is power. The more you know about your disease process, proper nutrition and exercise, the better prepared you’ll be to take steps toward feeling better and living a more active, less painful life.

Want More Information on the Ways to Manage Arthritis?

Listen Now!
Jaimie Russell

Jaimie Russell

APRN-NP

Jaimie Russell, APRN-NP, is a nurse practitioner with the Arthritis Center of Nebraska

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Advice about Eating Fish: What Pregnant Women and Parents Should Know

Advice about Eating Fish: What Pregnant Women and Parents Should Know

by | Mar 18, 2019 | Expert Health Tips

Can you eat too much Salmon or Tilapia?

A healthy diet during pregnancy is important for the proper growth and development of your baby. As a specialist in Maternal-Fetal Medicine, I am often asked about eating fish during pregnancy. 

  • How much fish can I eat?
  • Can I eat sushi?
  • Are there “good” and “bad” fish to eat during pregnancy?
  • Is fish good for my baby’s brain development?
  • What about mercury? That’s bad, right?

Luckily, there are some clear guidelines about eating fish for pregnant women, infants and children, and people in all stages of life!

How does eating fish affect my baby’s health and brain development during pregnancy?

  • Fish, including finfish and shellfish, is low in saturated fat, high in protein and healthy to eat during pregnancy. It is also the primary dietary source for two n-3 (also called omega-3) long-chain polyunsaturated fatty acids.
  • For your baby’s optimal eye and brain development, moms need to include foods with omega-3 fatty acids in their diet.
  • Omega-3 fatty acids are especially important for moms during the last trimester of pregnancy and while breastfeeding as this is when your baby’s brain is rapidly developing.
  • Omega-3 fatty acids are also available as supplements and in fortified foods such as milk, yogurt, bread and even chocolate. You’ll just need to read the nutrition label to find out if the food includes omega-3 fatty acids. This can be an alternative source of omega-3 fatty acids for women who cannot or choose not to consume fish.

What about mercury?

  • While mercury is present in all fish, the levels vary depending on the type of fish.
  • One to three servings per week of a variety of seafood high in omega-3 fatty acids and low in mercury are recommended by the United States Food & Drug Administration and Environmental Protection Agency.
  • Mercury, also called methylmercury, is toxic to your baby’s developing brain. For this reason, it is important to avoid eating fish high in mercury. It cannot be ‘cooked out’ of the fish, and over 95 percent of it is absorbed. You want to gain the benefits of omega-3 fatty acids that fish provide while limiting the negative side effects of mercury.
  • Avoid eating fish high in mercury such as: king mackerel, marlin, orange roughy, shark, swordfish, tilefish (Gulf of Mexico), tuna and bigeye.

Can I eat fish caught at a lake, river or coastal area?

  • Fishing is a popular pastime for many Nebraskans.
  • Check for advisories about the safety of eating fish caught in areas where you plan to fish. This can usually be found on websites or through a Google search.
  • If no advice is available, the United States Food & Drug Administration recommends limiting the amount of fish you eat caught in these areas to six ounces (one average meal) per week and not eating any other fish during that week.

What about sushi?

If you’re pregnant, you should only eat cooked fish. And if you love sushi, don’t worry! There are many sushi options that use cooked fish. You can usually find these options on the menu or you can ask your server.

Which fish are good for me, my baby and family?

To answer the question in this blog title, Salmon and Tilapia are in the Best Choice category, and two-three servings per week is recommended.

The following table sums it up nicely!

Advice for eating fish.

Follow this link for more advice regarding eating fish from the FDA.

What is a Maternal-Fetal Medicine doctor?

Learn more
Benjamin Byers, DO

Benjamin Byers, DO

Maternal-Fetal Medicine Specialist

Dr. Byers is a Maternal-Fetal Medicine specialist with the Center for Maternal & Fetal Care, part of the Bryan Physician Network.

He has been in practice in Lincoln since 2014. Before this, he was a doctor in the US Army for 13 years, achieving the rank of lieutenant colonel. Although native to Iowa, he is an avid Cornhusker fan!

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How to Get Ready for Prom

How to Get Ready for Prom

by | Mar 5, 2019 | K-12

I remember it like it was yesterday: the curled pigtails, the little white dress, the big smile, the small basket of flowers. Our daughter looked like a princess walking down the aisle with the other flower girl and ring bearer. I remember saying to my husband, “Before we know it, she will be going to her high school prom.”

Even though she’ll always be my little girl, that time has come, and she is looking forward to one of the highlights of her junior year—prom.

A Prom Mom’s Prep List

I’m very well-versed in this prom stuff. This will be the twentieth prom my husband and I will attend together—three as high school sweethearts and seventeen as prom/class sponsors. But it’s my first year as a “prom mom,” and I am learning that a lot goes into preparing for the day and that it can be an expensive night.

In the midst of all of the craziness that goes into the night, I want to make sure we help make our daughter’s first prom a great high school experience. With that in mind, here are a few things I’ve learned along the way.

Lesson 1: Start preparing early.

I didn’t want our daughter to procrastinate on finding a dress. We started shopping the summer before prom because there was an off-season dress sale. We had no intention of buying a dress that day. My daughter wanted to peruse and find a style she liked. Luckily, she found something she liked and didn’t feel rushed to make a decision. Often when we rush, we end up spending more money.

Along with buying and altering the dress early, I encouraged our daughter to schedule her nail and hair appointments ahead of time to help eliminate unnecessary anxiety.

Lesson 2: Create a budget that works for your family and communicate this budget with your teenager.

We told our daughter she has a certain amount of dollars allocated to prom. We were willing to pay for the dress, shoes, hair stylist and corsage. She will be responsible for all other expenses. Communicating the budget to our daughter has been an integral part of this experience. By giving her a spending limit, she was conscientious about staying under budget.

A helpful tip: buy your prom dress in the off-season to save money.

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Lesson 3: Don’t forget the details.

Prom is right around the corner, and we’re starting to have conversations about our expectations for the evening. We’ll be setting a curfew and discussing what it means to make wise choices. I want her to know the importance of making wise choices to ensure she has a memorable yet safe experience.

Also, many adults will have a part in making this day a memorable experience, and I’m encouraging our daughter to be diligent in thanking them.

My Little Girl

Life moves pretty fast. After our daughter’s hair and makeup are done, and she puts on her navy dress, she’ll be ready to dance the evening away. I’ll probably smile and envision my little princess with her curly pigtails once again.

Shelly Mowinkel

Shelly Mowinkel

K-12 & Teens

My husband and I have three kids. Our oldest is a freshman in high school, and our youngest is in second grade. Most days, I feel like we are a “tag-team chauffeuring” service, yet I wouldn’t have our life any other way. Not only I am a business/technology teacher at Milford, I am also the district technology integration specialist. I love teaching because I get the opportunity to make those around me better. My hope is that, through my blogging, I am able to inspire, encourage, and share with you my adventures of being a wife, mother, and professional.

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The #1 Deadly Condition Treated in the Hospital May Surprise You

The #1 Deadly Condition Treated in the Hospital May Surprise You

by | Sep 10, 2018 | Expert Health Tips

It’s unknown to most people but serious and life threatening.

Being an ICU nurse, I have seen it all. I’ve seen young children come in struggling to breathe due to an asthma attack. I’ve seen elderly people come in after having CPR to restart their heart. I’ve helped bring people back to life. But, the thing that I have seen most in the hospital might surprise you. When you think of what the number one cause of death in the United States would be, what comes to mind? Cancer? Heart disease? While those are prevalent throughout the United States, it might surprise you to know that sepsis is the leading cause of death in United States hospitals.

So, What in the World is Sepsis?

With September being Sepsis Awareness Month, I feel it is important for you to know what sepsis is and how to prevent/detect sepsis in yourself or your loved ones. So, what in the world is sepsis? In general, it is the body’s overwhelming response to an infection that can lead to tissue damage, organ failure, amputations, and even death.

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You may have never even heard of sepsis. Most people haven’t. Yet, it is the number one killer with people coming to the ER when they are already in organ failure. Like a heart attack or stroke, time is of the essence when treating sepsis. This is necessary to protect your organs from going into failure.

Do You Know the Warning Signs and Importance of Immediate Treatment?

Here are some facts that may surprise you:

  • Less than 1% of the population can name the signs and symptoms of sepsis
  • Death from sepsis increases by as much as 8% for every hour that treatment is delayed
  • Most cases of sepsis begin at home (up to 87% of sepsis cases) and not in the hospital
  • As many as 80% of sepsis deaths could be prevented with rapid diagnosis and treatment

Most people either don’t know about sepsis or they assume it only happens to a vulnerable population. The truth is, sepsis knows no age discrimination, it doesn’t affect men more than women, and it doesn’t affect the older generation more than young children.

What are the Warning Signs?

Sepsis can start with something as simple as a small cut or a toothache that can develop into an infection. Now, not every cut or toothache develops into sepsis, but it is important to know what to look for as a possible indication of sepsis. So you may be asking, what are the signs and symptoms?

Think SEPSIS

S – Shivering, fever, or very cold

E – Extreme pain or general discomfort (“worst ever”)

P – Pale or discolored skin

S – Sleepy, difficult to rouse, confused

I – “I feel like I might die”

S – Shortness of breath

Take ACTION

If you see a combination of these symptoms and suspect sepsis, see a medical professional IMMEDIATELY.  The sooner treatment gets started, the better chance you or your loved one has at surviving and making a full recovery.

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When caught early, immediate administration of IV antibiotics and fluids can be all you need to make a full recovery. However, if organ failure has already started by the time someone comes to the hospital, they may need to come see me in the ICU. You may need medications to raise your blood pressure or have a breathing tube hooked up to a ventilator to help provide the oxygen you need. The longer someone delays getting treatment for sepsis, the greater the likelihood that the person will have severe complications such as kidney failure requiring dialysis or problems taking care of themselves (such as walking by yourself, bathing, brushing your teeth, etc.). It can even lead to death.

Be Informed, Tell Others – Let’s Raise Awareness and Save Lives

As a nurse, I have made it my job to tell all my friends and loved ones about the signs and symptoms of sepsis, and ways to prevent it.

Prevention starts with something as simple as washing your hands and cleaning any cut/injury. A lot of people don’t realize that bacteria naturally lives on your skin and given the right circumstances can grow into an infection from something as little as a cut or burn.

I urge you to tell everyone you know about the signs and symptoms as well as the ways to prevent sepsis. With your help, we can increase awareness of sepsis so people will seek treatment sooner, and lives will be saved.

Learn More About Sepsis

To learn more about Sepsis, listen to our latest Bryan Health podcast. Bill Johnson, MD, Nebraska Pulmonary Specialties shares how you can spot this condition, and emphasizes how early diagnosis and treatment can be lifesaving.

Listen Now
Paige Fellers

Paige Fellers

RN, ICU

Paige Fellers is a registered nurse in the ICU at Bryan Health.

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Talking About the #MeToo Movement with My Grandkids

Talking About the #MeToo Movement with My Grandkids

by | Sep 5, 2018 | Grandparents, K-12

The list of famous men accused of sexual harassment these past few months seems endless. At first, because of their fame and presence on our screens, the *#MeToo movement almost felt like it was happening in another world. But it wasn’t. Local marches and discussions, even in Lincoln, Nebraska, showed us that it’s everywhere. No one knows if this is part of a revolution or if the #MeToo movement will pass. Despite that, I think it was important to talk about it with my grandkids.

Don’t Worry Grandma

Recently, I met up with my grandkids for lunch for one last gathering before the new school year and their days fill up with class, clubs, sports and other new challenges. I was curious to learn if my granddaughters knew about the #MeToo movement and if they knew how they would respond to sexual harassment. Would they confront the person? Would they share their story with a friend or adult? Would they feel comfortable sharing it with their parents? I also wondered about my grandson. Is he prepared to act if he encounters harassment or assault either towards himself or another person?

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I also wanted to share my thoughts and feelings about the #MeToo movement and tell them the story of Tarana Burke, who’s 2006 story of sexual assault and advocacy started the #MeToo movement. After listening to a young woman share her sexual assault story, Tarana, a sexual assault survivor herself, didn’t know what to say. Later, she wished she would have said, “me, too.” This is how the #MeToo movement began.

When I brought up the #MeToo movement during lunch that day my oldest granddaughter said, “Don’t worry about it grandma. We’ve got it figured out.” They wanted to share their excitement over the new school year, laughing and teasing each other, not talk about sexual violence. I get it. This wasn’t the time for grandma’s serious talk. So, I let it go.

What Was In It for Me?

Maybe I wanted to have this discussion because of my life as an educator. My eagerness to make sure all students are safe and taken care of is important to me. But mostly I care about having a plan to help young people deal with sexual harassment and assault. The plan can’t always be carried out exactly as planned, but I feel better when there’s something we can look to in a time of crisis. Unfortunately, I didn’t get to this with my grandkids that day, but that’s okay.

Or, maybe I wanted to have this discussion because I’m a nosy grandma? I really was curious to hear where my grandkid’s minds were on this topic.

Lastly, maybe I wanted to have this discussion because it’s on my mind. I don’t want it to be lost in the never-ending news cycle.

It’s Out of My Control

What’s funny is, I used to worry about my grandkids falling off bicycles or climbing too high on the playground equipment. I still worry about them every day, but what I’m worried about has changed. I’m not in control when it comes to their response to the #MeToo movement. I’m confident that their parents have helped them prepare for the future, but it’s not up to me. I have to take a deep breath and trust that they will do their best, just as they’ve always done.

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It’s always been my belief that change doesn’t happen until there’s a crisis. Society needs to shift in order to disrupt the narrative around sexual violence to make the changes we need. Tarana Burke said, “If in this country, we had an outbreak of some communicable disease that 12 million people got in a 24-hour period, we would be focused solely on the cure. That’s the difference in how people think about the disease of sexual violence.”

*Please note, I may not have used the correct way to address the movement, #MeToo. Sorry, I don’t have any idea what a hashtag stands for or means. Guess I’ll need to ask my grandkids!

If you or a loved one needs help after a serious trauma such as sexual assault, the Bryan Medical Center emergency department offers specially trained, discrete sexual assault nurse examiners who can help. The Bryan Counseling Center also offers compassionate counselors who work specifically with those who have endured serious trauma or abuse.

To schedule an appointment with the Bryan Counseling Center, call 402-481-5991.

Schedule an Appointment
Nancy Becker

Nancy Becker

Grandkids & Grandparents

I have four grandchildren ages 14-17. In some ways, I’m a very typical grandma, always proud of everything the kids do and wanting to help support them in whatever way I can. In other ways, I’m not very typical. My goal as a blogger is to share my thoughts and experiences that I think are funny and meaningful as I adventure through grandmahood.

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