Health Tips

Get More and Better Quality Sleep

Chelsea, MA Sleep

Children ages 2-5 should be getting at least 11 hours of sleep per day, and children ages 6-12 should be getting at least 10 hours per day. Children who don’t get enough sleep have a harder time paying attention at school. They are also more likely to have unhealthy weight gain. Sleeping in a quiet room lets their bodies and brains get the rest they need, and getting plenty of sleep helps kids do better in school. A regular bedtime routine can help kids get to sleep.  Make sure to set a regular bedtime, and to create a relaxing bedtime routine that is the same every night (if possible).

Benefits of Walking

Chelsea, MA Walking map

Walking is good exercise, especially if you walk fast and get your heart rate up. Regular exercise can help you improve your fitness and energy levels, sleep better, and have a healthy body weight. Walking is ideal because you can do it anywhere. All you need is comfortable clothing and a good pair of shoes.   

Health experts in the United States recommend that adults do an activity such as brisk walking at least 30 minutes a day, five days a week. Walk 10 minutes, three times a day, and you can still meet this guideline. Children need more exercise - an hour a day of moderate or more vigorous activity.

Screen Time

Chelsea MA, Screen time

There is a lot of discussion these days about the concept of “screen time”, the time we spend watching TV, surfing the internet, or playing video games. We hear often that children’s screen time needs to be limited, but that goes for us adults as well. If we limit our own “screen time” to 2 hours a day, as experts recommend, we will set a good example for our children and reap the health benefits that come with it.

Move more

Chelsea MA, family

Being more active is a goal many of us have on our lists. However, it’s not something we always achieve. One of the reasons may be because we tend to set high goals when first starting to exercise, and then we get discouraged.

Reducing portion size

Healthy Chelsea tip #3

Reducing portion size

Reducing portion sizes – how much we eat for a meal or a snack – is a good way to avoid too many calories, fat, sodium and sugar, but it can be tricky learning what a healthy portion size is.  For example, did you know that 3 ounces of lean meat is equivalent to the size of a deck of cards or the palm of your hand? And 1 cup of breakfast cereal is about the size of your fist?

Rethink your drink

Healthy Chelsea tip #2

Rethink your drink 

The soft drink aisle of any supermarket presents us with dozens of choices! Wow What should we try this time? Well, nothing actually; we’re much better off walking past the soft drink isle to the dairy section for a carton of low fat milk. Milk is an excellent source of protein and calcium and it’s fortified with vitamin D.

The other recommended beverage – water- you already have at home.

Simple ways to add fruit and vegetables to your daily meals

Eat more fruits and vegetables

This is one recommendation we hear time and again, but somehow it seems pretty difficult to follow, especially for more than a couple of days in a row.  Why is that? Why can’t we follow through?

Maybe if we can see the obstacles in our way we can overcome them. Let’s try!

Obstacle 1: You have to wash, chop and cook vegetables, so it requires time


Preventing the Flu: Good Health Habits Can Help Stop Germs

The latest weekly flu report shows a slight decrease in the rate of flu-like illness in the Commonwealth during the past week. But flu season is far from over and there is still time to get flu shot if you haven’t done so already. Call your health care provider or visit a local pharmacy that offers flu vaccination services – get your flu shot today.

The single best way to prevent seasonal flu is to get