Healthbeat by Deirdre Cox Baker

The tragic deaths of two boys, apparently killed by their father, may end as an extreme example of child abuse. The bodies of Michael Connolly, 40, and his sons, Duncan, 9, and Jack, 7, were found Sunday by police near LeRoy, Ill. Authorities are still investigating the case, but it appears that the father may have killed his sons and then committed suicide.

An estimated 906,000 children are abused or neglected every year. Author Amanda Richardson has recently published a book, “Saved from Silence,” which details her own abuse experience, provides tell-tale signs of abuse, and gives explanations for why children often don’t tell of abuse, or are not believed when they do complain.

April is also National Child Abuse Prevenion Month. Here are some signs of abuse:

1. A child who exhibits sexual knowledge beyond his, or her, years.

2. Drastic changes in a child’s personality that can be pinpointed to an event or to a certain time that may warrant further evaluation.

3. A child who suddenly obsesses about cleanliness or conversely, becomes careless about personal hygiene.

4. A child who is suddenly afraid to go to a place where they previously were comfortable, such as a friend’s house, or the home of a neighbor or family member.

Four children die every day as a result of abuse. Some 75 percent are younger than 4 years of age. For more information about Richardson’s book, see this Web site.

Richardson also writes and maintains a blog. Find this here.

I have to lead off in support of my alma mater, as the Iowa State University team battles Stanford tonight in the women’s NCAA basketball tournament. Both teams are in the “Elite 8″ stage of the event.

My husband and I watched one of the coolest women’s basketball games ever last weekend when Iowa State defeated Michigan State in the last minute of play. The entire game was fun to watch, and as I told my husband, it is very, very nice to root for a team that’s not being pulled apart by behavioral problems, or for mysterious reasons, such as what bedevils the men’s collegiate basketball teams in this state.

The ISU team is much the underdog in tonight’s game, but those who watch the contest will see a bunch of physically-fit athletes on the basketball floor.

The Cyclone team leads to my actual health topic of the day: America Online, or AOL, just released a study of 1,000 women which focused on just what food items these women put in their mouths every day.

Here are some results you may find of interest:

1. Chocolate is the top choice, when asked what food women would prefer to consume every day, if it did not cause a weight gain. Note: I lost about 25 pounds last spring, and have been able to keep it off. However, I did/and do eat at least a little bit of chocolate every day, and adjust the workout accordingly. I’m not sure I could have kept up the diet without any chocolate, whatsoever.

2. Most women would give up drinking pop, if they had to give up one food forever.

3. Half of American women said a nutritionist would be proud to look in their grocery cart while at the store.

4. More women would like to shop with Rachael Ray, as opposed to Martha Stewart.

5. About one-third of the women said they never eat fast food; about half said they eat it, only during road trips.

The study was financed by AOL and Women’s Day magazine.

The bright sun, yet still-chilly weather, prompts spring cleaning frenzies in some homes. It’s too early to garden, but just about the right time to tackle heavy dusting projects, including those ceiling fans.

It’s also a good time to review eating habits. Some faithful people are now in Lent, where many have given up foods that aren’t very good for health. March, in fact, is National Nutrition Month.

See these recommendations from Ohio University in Athens, in a project to promote nutrition called Help Americans Eat Right. 

1. Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.

2. Include lean meats, poultry, fish, beans, eggs and nuts.

3. Opt for foods low in saturated fats, trans fats, cholesterol, salt and added sugars.

Some easy-to-achieve goals:

1. Replace the afternoon chocolate bar or potato chip snack with fresh fruit or a handful of dried fruit and trail mix. Do this twice a week.

2. Add one additional serving of vegetables to daily meals. Try: raw vegetables added to lunch, cooked vegetables for dinner, or a salad of dark, green leafy vegetables.

3. Add a new vegetable-based recipe to dinner each week; this will greatly increase your vegetable intake.

4. To save money at the grocery store, consider using lower-cost protein sources such as eggs, kidney beans or hummus.

5. Plan 2-3 fish meals each week with salmon, tuna, ocean trout, mackerel or herring for heart-healthy Omega-3 fatty acids.

6. Consume only one higher fat food during a meal. If you opt for a high-fat salad dressing like Caesar or bleu cheese, serve a low-fat meat or fish for the entree.

7. Switch to a high fiber cereal one or two days a week to put more fiber in your diet and help regulate the intestinal system.

For more tips try this Web site from the American Dietetic Association.

Students across the country will take spring break this time of year, and most will have a memorable time. The American College of Emergency Physicians has several tips to share to ensure vacation time is not a disaster.

Do: Wear sunscreen of at least SPF 15 or higher and apply generously throughout the day.

Do: Wear a hat outdoors and sunglasses to protect your eyes.

Do: Wear a life vest when boating.

Do: Swim with a friend and try to stay close to people you trust.

Do: Drink plenty of water, especially when in the sun or if you sweat heavily.

Do: Know your surroundings, who you can call for emergencies, and where local emergency departments are located. (Good luck with this, if you are in a foreign land. Your best bet in most circumstances is to check with hotel or resort managers in case of an emergency.)

Do: Get enough sleep. Sleep deprivation leads to bad decision-making.

Do: Protect yourself against sexually-transmitted diseases such as herpes or HIV, as well as unintended pregnancy. Abstinence is best, or use condoms.

Do: Take any medication and proof of insurance along.

Do: Get proper training before trying activities like surfing, scuba diving or water skiing.

Do: Carry a cell phone with you at all times in case of emergencies.

Do: Use your own good judgment. Trust your instincts.

Don’t: Consume illegal drugs, or use alcohol if you are under age.

Don’t: Drink alcohol if you plan to drive, boat or swim.

Don’t: Binge drink. Alcohol poisoning will likely land you in an emergency room.

Don’t: Go to an isolated place with a stranger or someone you do not fully trust.

For more information about heat stroke, sunburn, alcohol poisoning and related topics, check out this web site.

This weekend is the start of Daylight Savings Time, which means I could be acting other than my usual self for a few days. The older I get, the worse the effect of this transition time becomes.

I welcomed a recent communication from Genesis Medical Center sleep experts who offer suggestions when the clocks “spring forward” Sunday morning. I’ll certainly enjoy that extra hour of daylight after work.

Tips:

1. Try to sleep more than usual prior to and immediately following the time change.

2. Take a nap in the middle of the afternoon if possible, but not too close to bedtime or that will be disrupted.

3. Determine how much sleep you actually need each night to be fully alert during the day, and make sure you get at least a minimum amount. Most adults do well on 7-9 hours of sleep a night.

4. Keep a regular sleep schedule by going to bed and waking at the same times, even on weekends.

5. Avoid caffeine in the afternoon and evening.

6. Don’t eat or drink too much before bedtime.

7. Engage in a relaxing routine before bedtime: Take a warm bath or read a book.

8. Create a sleep environment that is cool, quiet, dark and comfortable.