• Teaching Your Child to Get Enough Exercise and Sleep in the New School Year

    Two of the most valuable steps in staying healthy at any age are getting enough sleep and maintaining a physically active routine. As your child goes back to school in the fall, you can promote these positive habits for the whole family by following the simple steps below.

    Set a sleep schedule

    When kids are in school, they need 9 or more hours of nightly sleep to be well-rested and focused in the morning. While you might not enforce a bed time for older children, you can encourage going to bed at the right time by having quiet hours at home after a certain time. Waking up early on weekends and days off school is also helpful, since it will keep your child’s sleep schedule more consistent.

    Create an environment fit for sleep

    To be sure that your child can get to sleep when it is time to go to bed, make sure that his or her bedroom is a sleep-friendly environment. Avoid keeping a television or computer in your child’s room, since electronic devices can be a big distraction from restful sleep.

    Exercise as a family

    Good habits for children start with a positive influence from parents. Therefore, you should get plenty of exercise as you guide your children to do the same. To promote a more active routine for everyone in your family, you might schedule nightly walks, invest in a family gym memberships, or take bike rides through your neighborhood together. With enough exercise, you and your kids will actually get more sleep, which will help you continue to stay active.

    For resources to manage your family’s care or physician referrals in Riverside, call (951) 788-3463 to reach Riverside Community Hospital. Our registered nurses will take your call 24/7 to ensure that you have the appropriate care for the entire family.

  • How to Pack a Healthy Lunch Box for Your Child

    Childhood obesity is higher than average in the Hispanic community with a rate of about 38% in children between the ages of 2 and 19. In order to reduce childhood obesity and create a healthier future for the Hispanic community, healthy choices need to begin at home. By preparing more food and home and remaining conscious of the healthiest options, you can help your child grow up healthy as the whole family reaps the benefits of wholesome nutrition. This article will take a look at some tips for packing balanced lunches for your child to encourage good nutrition between meals at home.

    Skip dessert, opt for fruit instead

    Instead of packing empty calories and sugar in your child’s lunch, go for some fresh fruit as a healthy alternative. While fruit does still have the satisfying sweetness your child wants, it also has more fiber and nutrients to balance out the sugar.

    Load up on veggies

    Fruits and veggies should take up about half of the plate with every meal, so don’t skimp on vegetables when you are making sandwiches, wraps, or salads to pack in your child’s lunch. If your child is a picky eater, try introducing more vegetables at home with dishes like spaghetti, where veggies are easy to hide. Once your child gets a taste for fresh vegetables, it may be easier to add them to your lunch ingredients.

    Choose whole grain breads and wraps

    When it comes to sandwich breads, whole grain is the best option. There are many different varieties of whole grain breads, tortillas, and flatbreads available in the supermarket, so you might try out a few options to see which your child likes best.

    Pack in protein and fiber

    Protein and fiber are the components that will keep your child full throughout the afternoon. Protein is not only found in meat, but it is found in peanut butter, cheese, and beans as well. With plenty of fruits, veggies, and whole grains in the lunchbox, your child will be getting all the fiber he or she needs to stay full.

    For more healthy tips that can improve your family’s wellness, connect with Riverside Community Hospital at (951) 788-3463. From maternity services to emergency care, we will be there for your family when you need us most, offering the highest quality of care.

  • Which Vitamins Should You Take Following Bariatric Surgery?

    Regardless of the specific procedure, bariatric surgeries all work by limiting the capacity of your stomach and reducing how much you can eat at a given time. When you eat less, you will lose weight, but you will also have a reduced vitamin intake that could lead to nutritional deficiencies. By taking the right combination of vitamin supplements, you can get the nutrients your body needs without overeating and compromising your weight loss. Along with a multivitamin, you may need to add the following supplements to your daily routine after you have weight loss surgery.


    Recent studies have revealed that people who have undergone bariatric surgery have a higher risk of fractures than the general population. Taking daily calcium supplements can help to reduce this risk by improving bone strength and slowing the degenerative process of bone density loss. Vitamin D supplements may be recommended in conjunction with calcium to further improve absorption.


    Gastric bypass surgery, which is both restrictive and malabsorptive, has the highest risk for anemia following surgery, because surgery bypasses the duodenum—the structure primarily responsible for iron absorption. Patients of other bariatric surgeries may also have iron deficiency or anemia, though the risk is not as high. Iron supplements will curb the risk for anemia when taken preemptively just after surgery.

    Vitamin B12

    The acidic environment of the stomach helps to break down B12 in food, thus helping the body absorb it more effectively. Because the stomach is significantly smaller in bariatric surgery patients, less of this vitamin can be taken in during digestion.

    To discover what life is like following bariatric surgery, call Riverside Community Hospital at (951) 788-3463 and speak with one of our registered nurses about our bariatric surgery information sessions. In addition to surgical services, you can rely on us for emergency care, oncology, and maternity services in the San Jose community.

  • Understanding How Bariatric Surgery Can Improve Type 2 Diabetes

    Obesity is associated with a number of serious health problems that may be dramatically improved with weight loss. Type 2 diabetes is one of the most common conditions related to obesity—particularly among the Hispanic community—and it may be a motivating factor if you are considering bariatric surgery to help you achieve a healthy weight. Accompanied by the diet and exercise changes needed to successfully lose weight after surgery, bariatric surgery has the potential to cause type 2 diabetes to go into remission, or at least have significant improvement in symptoms. Below, you can get a closer look at the effectiveness of bariatric surgery in treating diabetes among morbidly obese individuals.

    Obesity and type 2 diabetes

    Individuals who are obese tend to have higher insulin resistance, which affects the body’s ability to process sugar. Over time, insulin resistance may develop into type 2 diabetes, especially in those with sedentary lifestyles and poor diets. In about 90% of type 2 diabetes patients, excess body fat is a factor in the disease’s progression.

    Diabetic improvements in bariatric surgery patients

    In about 78% of patients who undergo bariatric surgery, type 2 diabetes goes into remission by bringing blood sugar to normal levels and eliminating the need for diabetes medication. Nearly 90% of patients will see some improvement in diabetes with lower blood sugar, reduced medication usage, and lower rates of diabetes complications.

    Types of bariatric surgery

    Different types of bariatric surgery affect diabetes differently. Gastric bypass, which has the fastest rate of weight loss associated with it, leads to diabetes remission in about 80% of patients. In gastric banding and sleeve gastrectomy, diabetes remission occurs in about 45-60% of patients.

    There are many life-changing effects that bariatric surgery can have, but it is important to fully understand the risks and lifestyle changes that can come with surgery as well. If you are considering surgical weight loss, connect with Riverside Community Hospital to sign up for a bariatric surgery information session at our hospital.