Healthy Living in the North

Sedentary Behaviours – They’re not all created equal!

The sun sets over water in the distance. The sky is blue and gold punctuated by clouds. In the foreground, a silhouette watches the beautiful scene.

Some sedentary behaviours are good for your well-being, like taking in a soothing sunset.

The new smoking.” Sedentary time (time spent in a sitting or lying position while expending very little energy) has come under fire for its negative health effects lately. While there are certainly significant health risks associated with time spent being sedentary, calling it “the new smoking” is a bit of a scare tactic – smoking is still riskier.

At this point, you might be starting to doubt my intentions. After all, my job is to promote increased physical activity and decreased sedentary behaviour in the name of better health. Fear not! I’ll get there yet.

The World Health Organization (WHO) recently released guidelines on physical activity, sedentary behaviour and sleep for children under five years of age:

This is really exciting because the WHO took the evidence used in the development of the Canadian 24-Hour Movement Guidelines for the Early Years (0-4), reviewed more evidence, and reinforced these main messages:

  • Kids need to get a good amount and variety of physical activity each day.
    • For those under one year, being active several times a day including floor-based play and tummy time.
    • For kids between one to two years of age, at least three hours at any intensity throughout the day.
    • For kids between three to four years of age, at least three hours, including at least one hour of higher intensity activity throughout the day.
  • Kids need to get enough – and good quality – sleep!
    • For those under one year, the recommendation is 12-17 hours including naps.
    • For ages one to two, 11-14 hours.
    • For ages three to four, 10-13 hours.
  • Kids need to spend less (or limited) time being restrained and sitting in front of screens.
    • Translation? Not being stuck in a stroller or car seat for more than one hour at a time. Screen time isn’t recommended for children under two years, and it’s recommended to limit sedentary screen time to no more than one hour for kids aged between two and four.

Here’s what I really appreciate about this last part, and what I think actually applies to all ages: the recommendation is to replace restrained and sedentary screen time with more physical activity, while still ensuring a good quality sleep. However, it doesn’t tell us to avoid all sedentary time completely. In fact, this concept recognizes that there are a number of sedentary activities (particularly in the early, developmental years, but also for all ages) that are very valuable from a holistic wellness perspective.

For children, these higher quality sedentary activities include quiet play, reading, creative storytelling and interacting with caregivers, etc. For adults, things like reading a book, creating something, making music, or working on a puzzle can contribute to our overall wellness by expanding our minds and focusing on something positive.

So, what I’m saying is this: yes, for the sake of our health, we need to sit less and move more. However, not all sedentary behaviours are terrible or need to be eliminated completely. Generally, the sedentary behaviours that we, as a society, need to get a handle on are the ones involving staring at screens and numbing our brains. This is not to say that we should never watch TV or movies, or scroll through social media; we just need to be mindful of it, and try to swap out some of these activities in favour of moving our bodies more. We need to recognize the difference between those sedentary activities that leave you feeling sluggish and dull versus those that leave you inspired and peaceful. Do less of what dulls you, and more of what inspires you, for a balanced, healthy life!

Gloria Fox

About Gloria Fox

Gloria Fox is the Regional Physical Activity Lead for Northern Health’s Population Health team. She is a graduate of the University of Alberta’s faculty of PE & Recreation, and until beginning this role has spent most of her career working as a Recreation Therapist with NH. She has a passion for helping others pursue an optimal leisure lifestyle and quality of life at all stages of their lives. In order to maintain her own health (and sanity), Gloria enjoys many outdoor activities, including hiking, camping, canoeing, and cycling, to name a few. She is a self-proclaimed foodie and her life’s ambition is to see as much of the world as possible.

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Our People: Spotlight on Kyle Smith, Audiologist, Fort St. John

Kyle standing on a riverbank.

Kyle Smith, Audiologist in Fort St. John.

For Kyle Smith, it was his interest in language and communication that led him to a career in audiology. Growing up off the grid, he developed a love for the outdoors which made his move to Fort St. John with his fiancée a great fit! Before choosing audiology as a career, he completed a culinary degree and was a tree planter and self-professed “ski bum” before he decided to go back to school for creative writing. This ultimately led him to audiology.

May is Speech and Hearing Month, so I spoke with Kyle to learn a little more about him and what it’s like working as an audiologist!

In your own words, what does an audiologist do?

Audiology is a big field! It involves communication and hearing health, as well as balance. It includes what you might typically picture an audiologist doing — things like hearing tests and helping people with hearing devices. But it also includes things you might not picture, like occupational noise testing: walking around with a sound level meter and determining whether there’s a dangerous amount of sound or not. I’m part of a community health team in Fort St. John. Along with hearing tests, I also help little kids learn to use their ears. That could mean teaching families about communication strategies, or using hearing aids, or helping make homes and schools hearing-friendly places. Basically, I work on the hearing or input side of speech and language development.

Audiologists also help adults with balance disorders — these can be complicated to test! There’s a complex interaction between our inner ear, eyes, and the mechanical receptors in our feet and leg muscles. They work as a team to tell us if we’re standing upright or not. When these aren’t in balance with each other, people can get queasy and lose their balance.

Can you tell me about your career so far?

I’m pretty new to my role. I started in October 2018. Since I started school six years ago, the field has already changed in huge ways. There are little computers in hearing aids themselves. If you think about the advances in smart phones and cameras and how far that technology has come — hearing aids are similar. You can get hearing aids that are controlled by apps. From what I understand, the next generation may even connect to the internet!

How are speech and hearing related?

They’re very connected — basically they’re two sides of the same coin. We don’t learn speech on our own. Hearing our guardians’ voices as babies, we eventually make sense of the “blurbs” they’re saying as syllables and words and then sentences. We need practice to get good at it. It’s the turn taking and the conversation when we’re communicating that counts towards learning language. If someone isn’t getting input, they won’t understand that sounds have meaning and are connected to people moving their faces around. There are little cues — for example if someone is missing their “f’s” and “s’s,” that may indicate hearing loss, as in they may not have ever heard the sound to know it.

What kind of education is needed to be an audiologist?

In Canada, you need a master’s degree. I did a Master of Science in Audiology and Speech Sciences at the University of British Columbia. It takes a four year undergraduate degree and volunteer work to get in. The master’s program is about two to three years long — it depends if you do a thesis or go on to complete a doctorate afterwards. After school, you don’t stop learning! I’m going to a conference in May. Things are always changing and updating in the field, especially with the technology.

What does a regular day look like for you?

Every day looks a bit different which is one of the things I enjoy about my job! A lot of my day involves patient care. I mostly see kids aged nine months to 19. I try and determine what they can hear, and if they’re having difficulties, then I figure out where the break down is and how to fix it, so to speak. For some kids, I’m trying to figure out how they can hear better in the classroom or in daily life. I get to work with new and cool technology. There are some fun gadgets like bone conduction hearing aids; they vibrate the skull so that sound can be interpreted that way, rather than through the outer ear.

What’s your favourite or most rewarding part of your role?

I love those “Youtube moments” when a baby hears their parent’s voice for the first time. I also love being at the intersection of health care and cool new gadgets — I get to troubleshoot problems and fix things in real time which I enjoy. I also love helping kids access the sounds and conversation around them so they can keep up with their hearing peers. Hearing loss can really isolate us from people.

What sort of collaboration is there in the audiology field?

I’d like to give a shout out to the BC Early Hearing Program. They’re a global leader in the detection of hearing loss in newborns, with amazing follow through to coordinating medical or technological interventions when needed. In a recent national survey on early hearing detection and intervention, all the different provincial programs were ranked and BC was a shining star!

I work closely with the BC Early Hearing Program, mostly with kids aged nine months to five years. If they’ve had hearing loss, we work in tandem to coordinate services, whether that’s getting funding for devices or using a team approach to get a speech pathologist, or sign language instruction for deaf infants born to hearing parents, if they choose that route.

How are kids screened for hearing loss?

Just about every newborn baby is screened at birth. If there’s risk factors identified, then they’re followed up and checked on. When kids are school-aged, they do a Kindergarten screening and language assessment. There’s more information on the NH Hearing Program website.

How can someone see an audiologist?

Seeing a public health audiologist requires a referral. These can come from a variety of sources depending on the concerns and the community:

  • Registered nurses and allied health professionals
  • Doctors and medical specialists
  • Child development centres
  • Teachers of the Deaf and Hard of Hearing in the school districts

Learn more

Haylee Seiter

About Haylee Seiter

Haylee is a communications advisor for Public and Population Health. She grew up in Prince George and is proud to call Northern BC home. During university she found her passion for health promotions by volunteering with the Canadian Cancer Society and became interested in marketing through the UNBC JDC West team. When she's not dreaming up communications strategies, she can be found cycling with the Wheelin Warriors or spending time with family and friends. (NH Blog Admin)

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IMAGINE grant: Discover Daycare

The outdoor play equipment and safety surface at the Discovery Childcare Centre.

It’s no secret that active outdoor play is important for children. In a recent paper on the benefits of outdoor active play, the Children’s Hospital of Eastern Ontario and their partners state that kids who are outside move more and sit less, which contributes to a wide variety of health benefits.

The importance of outdoor play was clear to the Discovery Childcare Centre in Prince Rupert, but they just didn’t have the equipment to support that active play outdoors. And so, when the Board of Directors for the centre identified a new playground as a priority, they turned to the IMAGINE Community Grants program to help make the vision a reality.

More of the outdoor play equipment at the Discovery Childcare Centre.

Through years of focused effort, the daycare fundraised almost $40,000 to put toward the purchase and installation of new playground equipment for the 32 kids in their care. Their efforts took dedication and commitment, and in fall 2017 they were very close to achieving their goal!

However, one key piece remained: site preparation, including the purchase and installation of Playfall Tile, a rubberized safety surface manufactured from recycled tires that would cushion the inevitable falls of the hundreds of children who would enjoy the equipment over the years.  The quote for this work came in at roughly $5,000, and so the Board approved the submission of an application for an IMAGINE grant. The application was approved in spring 2018 and work began in June.

After its completion in August 2018, the new playground was an immediate hit with the kids attending the centre. Having a safe place to play outside, and the right equipment for that play, made a big difference for everyone. The centre has already observed that there is room for more growth in the future, with a key focus being the development of a garden area near the playground that will let kids learn about planting, growing, and eating fresh food. IMAGINE is proud to have contributed to this amazing project, and look forward to hearing about the centre’s successes in the future!

The IMAGINE Grant spring cycle is now accepting applications! Get yours in today!

Andrew Steele

About Andrew Steele

Andrew Steele is the Coordinator of Community Funding Programs for Northern Health. He is passionate about community development, and believes that healthy communities are the result of many people working together toward common goals. Outside work, Andrew loves mountain biking, teaching Ride classes at The Movement, and enjoying art, culture and food with friends and family.

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Sustaining breastfeeding together: what mothers have to say

This week on the Northern Health Matters blog we have been celebrating Breastfeeding Week in Canada, with the theme: Sustaining Breastfeeding Together. I appreciate this theme because it speaks to the fact that we all have a role to play in supporting breastfeeding, both in the newborns days, and in the months and years to follow. Earlier this week on the blog, colleagues shared posts that spanned the breastfeeding journey, from early skin-to-skin contact to breastfeeding toddlers. Today, I want to share breastfeeding stories from mothers throughout northern BC.

Last year, Northern Health encouraged people to share their breastfeeding stories, and dozens of mothers responded. Of course, each story is different, but there are various commonalities. Mothers shared their thoughts on:

  • What they’ve enjoyed about breastfeeding
  • How they learned to breastfeed and how they overcame challenges
  • What hints and tips they found helpful
  • How they benefitted from support

Given this year’s theme of “sustaining breastfeeding together,” I thought I would share what these women had to say on the topic of support. Mothers shared that support comes from many different people, and in many different forms. It can start in our own homes, with partners and key support people:

  • “My husband was so supportive: ‘Of course you must breastfeed.’”
  • “My partner has been extremely supportive and accommodating. Whether it’s been bringing me dinner on the couch, having something defensive and educational to say for one of our public breastfeeds, or rubbing my back…” -Christine

Health professionals and community partners are also key, and many women spoke about the supports they received from midwives, nurses, lactation consultants, breastfeeding counsellors, and others:

  • “I love that maternity nurses are there for you to help when needed, even after you have left the hospital.”
  • “My midwife taught me to breastfeed lying down so that I could rest.”

While families, friends, and health care teams are important support people, many women strongly emphasized the importance of connecting and learning with other breastfeeding mothers:

  • “I had never seen a mother breastfeeding a baby up close before I became pregnant! So before I had my first baby, I consciously spent time around breastfeeding mothers, went to breastfeeding support groups.”  -Amy
  • “We have found a community of other breastfeeding mothers – a community which supports us, as we support it.” -Haylee
  • “I am a passionate advocate of breastfeeding education support, and I decided to start a local group of La Leche League Canada … to offer peer support to other breastfeeding mothers.” -Kelsey
  • “I have joined some Facebook groups for Pumping Moms and have given and received so many helpful tips along the way. Pumping moms stick together for sure!!” -Jody

Finally, mothers reminded us that it’s not just about receiving support in the early days. Our communities can do a lot to help sustain breastfeeding for months and years:

  • “Having the support of my husband and family, as well as co-workers and a supportive work environment, created the opportunity for me to continue our breastfeeding journey.” -Chelsea, about continuing to breastfeed as she returned to work
  • “I have two children and they were born in India. I breastfed them both more than one year. That is the cultural practice.”
  • “I did not hesitate to breastfeed in public. On the contrary, I was delighted that the majority of the community was very supportive.” -Tanya

All of these stories help to emphasize that support for breastfeeding mothers can come in many forms. What steps can you take to help to normalize and support breastfeeding in your community? Consider the following resources to learn more:

Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health team, where her work focuses on nutrition in the early years. She is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. Her passion for food extends beyond her work, and her young family enjoys cooking, local foods, and lazy gardening. In her free time, you might also find her exploring beautiful northwest BC by foot, ski, kayak or kite.

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Juggling the joys (and challenges) of breastfeeding my toddler

Jovie and her proud mama!

Having a mommy and daddy who work full-time is hard for a toddler. Despite a busy schedule, our two-year old daughter, Jovie, continues to enjoy breastfeeding. She always looks forward to snuggles after daycare – a time when she can have “mama num-num” (her name for breastfeeding!).

I’ve been grateful to be able to follow the recommendations from the World Health OrganizationHealth Canada, the Dietitians of Canada, and the Canadian Pediatric Society:

  • To exclusively breastfeed Jovie for the first six months of her life,
  • To introduce solid foods and other fluids around six months (her first meal with solid foods was turkey dinner at her first Christmas!), and
  • To continue breastfeeding for up to two years and beyond.

Learning to mother through breastfeeding has been an important part of my journey as a first-time mom. I’m constantly amazed by the many health benefits it has for both toddlers and mommies alike. Here are some of the reasons why I’m continuing to breastfeed Jovie during her toddler years, even while juggling a busy work schedule.

The benefits for breastfed toddlers can include:

  • Enhanced emotional security and comfort, as it helps them to achieve independence at their own pace.
  • Better jaw and tooth development for improved speech and oral health.
  • Strengthened immune systems and protection from chronic diseases and acute infections (especially with all the exposure they have to germs at daycare!).

The benefits for breastfeeding moms include:

  • Improved mental wellness – it’s a great opportunity for her to practice mindfulness, connect with her toddler, and tune into her own body.
  • Lowered risk of breast and ovarian cancers – the longer she breastfeeds, the lower her risk of cancer.
  • Help adjusting to being away from home while working (when Jovie was younger, I visited her daycare during my lunch break to give her “mama num-num”!).

There’s another benefit that may not be regularly considered: it helps to normalize breastfeeding in our society, especially when done in public.

Women have the right to breastfeed their toddler anytime, anywhere.

I’m thankful my daughter’s and my journey has been generally positive, but I’ve definitely experienced a few raised eyebrows myself along the way! In our Western society, breastfeeding toddlers are less understood and much less accepted than in other parts of the world. This is why it’s so important to support mothers along their breastfeeding journey.

Evidence shows that women who receive continued support are more likely to breastfeed their children for an extended period of time. Unfortunately, many families are lacking the support they need. Wondering how you can help? Check out the Growing for Gold program that’s improving breastfeeding support for moms across the North!

As a breastfeeding mom, I know how important support has been for us. Do you know of a mother-child dyad who is breastfeeding beyond infancy? Here are a few resources to help you on your journey to strengthen your support for them:

Randi Parsons

About Randi Parsons

Randi has lived in northern BC since 2010 after graduating from the University of Alberta with her Bachelor of Science in Nursing. Since her graduation, Randi has held different nursing positions with a focus in maternal-child health. Her career as a nurse started on Pediatrics in Prince George before transitioning into Public Health Nursing in the Omineca area. For 5 years, Randi worked as a generalist Public Health Nurse, finding her passion in perinatal wellness, early child development and community collaboration. With her husband, daughter and two Chihuahuas, Randi lives in Fraser Lake, currently working as the Regional Nursing Lead for Maternal, Infant, Child, Youth with Public Health Practice. When she is not nursing, Randi enjoys crafting, practicing yoga, learning to garden and being a mom! She is passionate about raising awareness for mental health and advocating for women, children and families.

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What does introducing solid food mean for breastfeeding?

Infant eating chicken and peas.I am the mother of an energetic and impish toddler, and have experienced many humbling lessons in my short parenting career. One of my biggest lessons so far is, “You figure something out, and then it changes.”

Take feeding, for example. After an initial learning curve with breastfeeding, my daughter and I got to the point where we were doing really well with it. I appreciated how convenient it became to feed her. Time passed quickly, and around six months of age, it was time to start offering solid food – a whole new chapter with new questions and new learnings.

Good things to know about starting solids:

  • There are no hard and fast rules about how to start solids. Pick a couple of times per day to offer solids, either before or after breastfeeding. It can help to include babies at the table during meal and snack times, so that they can learn by watching other people eat.
  • Focus on iron-rich foods to start, and offer these foods twice per day (for more information, see pumping iron: first foods for building strong babies).
  • When starting solids, babies will likely only eat small amounts. Offer a few small amounts of food a couple of times per day; follow their lead, and offer more if they seem interested.
  • At first, more might come back out of their mouth than goes in! It will take some practice before they figure out how to use their tongues to move food into the back of their mouth for swallowing.
  • Changes in inputs will result in changes in outputs! Poops will look (and smell) quite different, and the frequency of these outputs will also likely change.

What does starting solids mean for breastfeeding? In short, the beginning of solids is not the end of breastfeeding.

  • When starting solids, mama’s milk continues to be the main source of nutrition. Babies six to eight months of age get about 80% of their calories from breastmilk.
  • As they get older, food plays a bigger role. By nine to eleven months of age, babies typically get just under 50% of their calories from breastmilk.
  • By one year, toddlers do well with a predictable routine of three meals and two or three snacks per day. Breastfeeding can fit into the day depending on interest and family schedules.

In our case, my daughter started solids at around six months, and by nine months, she was nursing about five times per day (in the morning, after each of her two naps, at bedtime, and once in the night). At eleven months, we stopped nursing at night. Over the next few months, in preparation for my return to work, we dropped the feeds after naps, too. For the past nine months, we have maintained a nice pattern of nursing in the morning and again when I get home from work. It’s a nice way for us to connect.

Everyone’s breastfeeding journey will be unique. I have found it helpful to learn from other breastfeeding moms; I love hearing their stories. Check out a few more stories about breastfeeding on our blog:

Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health team, where her work focuses on nutrition in the early years. She is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. Her passion for food extends beyond her work, and her young family enjoys cooking, local foods, and lazy gardening. In her free time, you might also find her exploring beautiful northwest BC by foot, ski, kayak or kite.

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Sustaining breastfeeding together: She can do it, you can help

breastfeeding momA cup of hot tea. A tasty meal. A much-needed foot rub. In my early postpartum days, these supportive gestures from my husband helped while I was learning how to breastfeed our daughter, Jovie.

Like most moms, I was feeling the exhaustion that accompanies a new baby. Yet, I can recall feeling empowered and well cared for by my family, friends, and health care providers. My confidence as a mother gradually increased and together, Jovie and I grew and learned through our breastfeeding journey; today, even though she is now a busy toddler, we continue to breastfeed.

We know that most women want to breastfeed their babies; nature has equipped mothers and babies with strong instincts to help them get started. Yet, it’s more common to hear that “breastfeeding is natural” rather than its potential challenges. Moms and their little ones will need time and practice to learn how to breastfeed, and support from others during this time can be so valuable.

What types of support do women benefit from?

  • Family support. For all moms, learning to breastfeed can be easier when women have the support of their family. All relatives can have a role: grandparents, parents, siblings, and extended family. Offering emotional support through active listening will be deeply appreciated by new moms. Practical support is equally important, such as doing housework or picking up groceries. I’m grateful for my family; their support truly made a difference for Jovie and me, both in the early days and over the last two years more generally.
  • Spousal support. Getting support from her significant other can help a woman to build her comfort and confidence with breastfeeding. Husband and wife, boyfriend and girlfriend, or a same-sex couple: all mothers benefit from support. As a child, I was raised in a single parent home and learned about breastfeeding by watching my mom care for my younger siblings. Even at a young age, it was apparent to me how much my mom benefited from having support, including help with simple household tasks and a visit from a close friend.
  • Peer support. A friend, a neighbour, or any other mother who has had a positive experience with breastfeeding can be a great source of support. They can offer emotional support, encouragement, and simple tips and tricks. I found peer support online through a Facebook group of other moms; some of these gals are my dearest friends today!
  • Community-based support. Beyond their close circle of support, women may appreciate other supports in their community. Health care providers, breastfeeding groups, and advocates (such as Lactation Consultants and La Leche League leaders) are additional resources that can enhance a woman’s knowledge, skill, and confidence to breastfeed her baby. Attending groups with Jovie was one of my favourite sources of support; it’s empowering to be part of a community of breastfeeding mothers.

Seeing a mother and her baby thrive in their breastfeeding journey is rewarding. By offering support, this can enhance relationships and improve the health of mothers, babies, families, friendships, and communities. You don’t have to be a breastfeeding expert to provide support to a mom and her baby; we can all have a role in “sustaining breastfeeding together.”

Eager to learn how you can protect, promote, and support breastfeeding? Check out these resources:

Randi Parsons

About Randi Parsons

Randi has lived in northern BC since 2010 after graduating from the University of Alberta with her Bachelor of Science in Nursing. Since her graduation, Randi has held different nursing positions with a focus in maternal-child health. Her career as a nurse started on Pediatrics in Prince George before transitioning into Public Health Nursing in the Omineca area. For 5 years, Randi worked as a generalist Public Health Nurse, finding her passion in perinatal wellness, early child development and community collaboration. With her husband, daughter and two Chihuahuas, Randi lives in Fraser Lake, currently working as the Regional Nursing Lead for Maternal, Infant, Child, Youth with Public Health Practice. When she is not nursing, Randi enjoys crafting, practicing yoga, learning to garden and being a mom! She is passionate about raising awareness for mental health and advocating for women, children and families.

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Ringing the gong

Boy beside a shooting target

With his son wanting to give target shooting a try, Reg took him out to the local range in Terrace. For Reg, it’s all about being involved and “it’s not really about target shooting.”

I have to admit that during my time in the army, I really enjoyed the time spent on the firing range. Now, I haven’t done any target shooting for a long time, but it’s something that I’ve recently gotten back into. It’s also something my youngest son wanted to try, so we’ve been spending time at the local rifle range in Terrace.

At the back of the small-bore range, a steel gong has been set up at a distance of about one hundred yards. It’s not all that easy to hit considering that we’re shooting a .22 caliber rifle without the aid of a scope. Nonetheless, my son likes to try to hit it.

To be honest, it’s not really about target shooting. It’s about being an involved father and acknowledging the role fathers play in the healthy development of their children. With June 19 being Father’s Day this year, it’s an important topic to talk about.

Being an involved father takes work, but the impact you have on your child’s life is huge. To be an involved father takes consistency, compassion, attention, and time. However, it’s worth the effort.

  • Involved fathers bolster their child’s cognitive development. They help their children develop critical thinking skills, motivation, communication skills, and a sense of independence that will benefit them throughout their lifetimes.
  • Children of involved fathers develop better social skills and ways to cope with the emotional stresses of life. Involved fathers can teach their children how to develop empathy and strong friendships. These skills last a lifetime and help children learn how to build successful relationships.
  • Involved fathers provide a good role model for their children. Having a good role model can help children stay clear of problems with the law or issues with substance abuse.
  • Not only do children benefit from involved fathers, but the relationship between father and mother can benefit as well. I’m sure you’ve heard that old saying about a happy wife.

Taking aim at a shooting range.

What fun ways can you connect with your kids?

While I mentioned that being an involved father takes work, it’s important to remember that you also need to find some fun ways to connect with your children. Put on a cape and become a sidekick for your superhero son. Grab an apron and join your daughter’s tea party. Find a way to be a part of your child’s world.

Last time we went to the range, my son loaded ten rounds and told me that he was going to shoot all of them at the gong. After he hit it on the first shot, he looked at me, smiled slightly and raised one finger. When he raised five fingers, his smile was a little bigger.

I have to admit; at this point, I thought I was doing a good job with teaching him to shoot.

However, speaking as a father, I know it won’t always be this way. You won’t always hit the target, let alone the bulls-eye. There will be times when you’re tired, frustrated and bewildered.

Fatherhood can be trying.

Still, there will be many more times when you do hit the bulls-eye. There will be moments that make you smile and realize that being a father is one of the greatest joys a man can experience.

Like when my son raised 10 fingers and gave me one of the biggest smiles I’d ever seen.

So on this Father’s Day, go out and make a few more of those moments to cherish.

Reg Wulff

About Reg Wulff

Reg is a licensing officer with Northern Health and has his BA in Health Science. Previously, he worked as a Recreation Therapist with Mental Health and Addictions Services in Terrace as well as a Regional Tobacco Reduction Coordinator. Originally from Revelstoke, Reg enjoys the outdoor activities that Terrace offers, like mountain biking and fishing. Reg also likes playing hockey, working out, and creative writing. He is married and has two sons and believes strongly in a work/life balance as family time is important to him.

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10 tips for a happy and healthy first five years

How can we ensure that our children, families, and communities are as healthy as possible? I had the chance to ask some Northern Health experts for their thoughts and here are ten tips (in no particular order!) that they shared.

Do you have ideas on growing up healthy in northern B.C.? We want to hear from you! Look for a free community meeting in your community or join the conversation online via Thoughtexchange!

10 tips for a happy and healthy first five years!

Child outside with sun glasses

Get outside and play, follow the routine immunization schedule, and model healthy eating are three of our 10 tips for a happy and healthy first five years! What can you do to ensure that our children grow up healthy in northern B.C.?

#1: Get outside and play

Children who play outside tend to have better health, spend more time playing, have better social interactions, are more creative, and have greater resiliency. Studies show that children who explore and take risks in supportive environments have the chance to figure out their own limits and do not see an increase in injuries.

#2: Wear the gear

Teach your child to keep their head safe. Put a fitted helmet on every time they tricycle, toboggan, bike, skate, or ski. Out on the water? Have your child in the right sized, fitted lifejacket for all water activities. Model safe behaviour yourself!

#3: Follow the routine immunization schedule

Immunization is one of the best ways to ensure your children stay healthy and are protected from certain vaccine preventable diseases. The routine immunization schedule ensures your child is protected as soon as they can be and is based on the best science of today. Learn more.

#4: Be aware of hazards

Scrapes and bruises won’t slow a child down for long, but serious injury can change their life forever. Identify and move anything that could burn, choke or poison your child. Move furniture away from windows. Lock up poisonous items like medicines, vitamins, alcohol, tobacco, and cleaning supplies. Keep hot liquids out of reach. Lower your tap water temperature to prevent scalds.

#5: Take time to give love, hugs, smiles and lots of reassurance

Emotional attachment is one of the keys to raising a happy, confident child. Ensure a close connection by spending time face-to-face with your baby each day, observing your baby, and getting down on the floor with your baby. Check out Vanessa’s article in Healthier You magazine for more tips.

#6: Raise children in tobacco-free families

Children who are exposed to second-hand smoke have increased health risks including respiratory problems and sudden infant death syndrome. They are also more likely to become smokers themselves. Reduce these risks in your family! Visit QuitNow.ca for resources to help you quit and access free nicotine replacement therapy products or medications through the BC Smoking Cessation Program.

#7: Find quality care

Looking for child care? Look for licensed child care providers who are warm, caring, respectful, and attentive to children’s individual needs. Daycare activities should recognize the value of play and happen in safe, well-planned environments that invite children to learn and grow. Learn more about licensing in the summer issue of Healthier You.

#8: Stop cavities and smile brightly

Brush children’s teeth daily with a rice-sized amount of fluoride toothpaste. Limit drinks and food to scheduled meal and snack times and use a lidless cup to drink water for thirst. Start regular dental visits at age one or after teeth start appearing. Learn more.

#9: Crawl, dance, and play your way to 180 minutes!

According to the Canadian Physical Activity Guidelines, children aged 1-4 should accumulate at least 180 minutes of physical activity at any intensity spread throughout the day. Try various activities – crawling, walking, playing outdoors, and exploring – that develop movement skills in different environments. As children age, play can get more energetic – progress toward at least 60 minutes of energetic play per day by age 5.

#10: Model healthy eating

Eat with your child whenever possible, as this helps them learn from you. Provide regular meals and snacks. Offer a variety of nutritious foods from all four food groups. Allow your child to decide if and how much they want to eat.

Learn more from trusted resources:

This article was originally published in Healthier You magazine. Check out the Summer 2016 issue below!

Vince Terstappen

About Vince Terstappen

Vince Terstappen is a Project Assistant with the health promotions team at Northern Health. He has an undergraduate and graduate degree in the area of community health and is passionate about upstream population health issues. Born and raised in Calgary, Vince lived, studied, and worked in Saskatoon, Victoria, and Vancouver before moving to Vanderhoof in 2012. When not cooking or baking, he enjoys speedskating, gardening, playing soccer, attending local community events, and Skyping with his old community health classmates who are scattered across the world. Vince works with Northern Health program areas to share healthy living stories and tips through the blog and moderates all comments for the Northern Health Matters blog. (Vince no longer works with Northern Health, we wish him all the best.)

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World Breastfeeding Week: One mom’s story

Child at breast.

With the support of a daycare, one Prince George mom has been able to keep up breastfeeding while balancing work demands. How can you support breastfeeding in your community?

October 1-7 is World Breastfeeding Week in Canada. The theme for the week this year is Breastfeeding and Work: Let’s make it work. We all have a role to play in supporting mothers to balance work and family demands. For me, this story of a working mom in Prince George is a great example of how we can support breastfeeding and strike this balance. Many thanks to the mom who shared this story and photo with me:

When I returned to work after my maternity leave, I was committed to finding ways to spend as much time with my son as possible, and to keeping up breastfeeding. So, as I interviewed and visited daycares, one of the most important questions I asked was whether the care provider was open to me visiting on my lunch hour to nurse my son. Both my previous and current daycares were very accommodating by providing us with a quiet and comfortable place to nurse. I’m proud to say that I’ve been spending lunch hours with my son for a full year now! Not only is it best for his healthy physical development, it’s also best to foster our attachment. And it’s a lovely midday break from the stresses and worries of work!

How can you support breastfeeding at home, at work, and in your community?

Stacy Hake

About Stacy Hake

Stacy is the Administrative Assistant for the Perinatal Program. She started with Northern Health at Mental Health & Addiction Services before moving over to the Northeast Medical Health Officer’s office and then onto the Perinatal Program. She lives and works in Fort St. John with her husband, two children and mother-in-law. When not working, she volunteers with her children’s dance/theatre productions and cheers during swimming lessons.
(Stacey no longer works with Northern Health, we wish her all the best.)

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