Tens of millions of kids in the United States participate in organized sports. Roughly one in five of them are on a travel sports team.

In Illinois, the Aspen Institute’s Project Play reports 62% of kids ages 6-17 play on a team or take sports lessons.

The U.S. Department of Health and Human Services launched an initiative called Healthy People 2030, where one of the objectives is to have 63.2% of children ages 6-17 participating in sports. As of the most recent data reported in 2022-2023, the status of this initiative is reported as “getting worse,” and sits at 54.6%.

A major goal of these initiatives is to promote physical activity in kids. But how do travel sports, and sports in general, have an impact on kids’ mental health? Jessica Higgs, MD, the primary care managing medical director, Central Region, with OSF HealthCare shares the pros and cons.

"If a student is not performing the way they should, or they're not getting as much playing time and this is their identity, that can really have a detrimental effect if they suddenly think they're not very good at their one thing," Dr. Higgs says. 

This can cause low self-esteem, among other mental health challenges.

"It can also be very isolating for them if they are playing on a travel team that doesn't have anybody else from their school," Dr. Higgs says. "They may not have those close school connections and may feel like they don't have anyone they can talk to during the day." 

It’s not all negative though, Dr. Higgs says travel sports have plenty of mental health benefits. It’s a chance to share additional time with your team and your family.

"There are a lot of protective benefits from sports. You do get to experience a lot of teamwork, camaraderie and you get resilience training," Dr. Higgs says. "Things don't always go your way in sports. There's a bad break, a bad loss and you must work your way through that. So, there's a lot of mental health benefits from sports."

The National College Athletic Association (NCAA) published a survey in 2022 regarding college athletes and their mental health, stating that 65% of women’s sports participants and 58% of men’s sports participants agreed or strongly agreed that their teammates took each other’s mental health concerns seriously. Additionally, 56% of both men’s and women’s athletes reported they knew how to help a teammate who was going through a mental health issue.

According to the American College of Sports Medicine (ACSM), approximately 30% of women and 25% of men who are student-athletes report having anxiety, and only 10% of all college athletes with known mental health challenges seek care from a professional.

Parents: don’t make your children carry the burden alone. Dr. Higgs recommends frequent check-ins to see how they’re enjoying the sports they’re playing. If they speak up that they need to take a break, give them that opportunity.

Taking a few weeks, or even a few months, can help your child evaluate whether they truly enjoy the sport, and if they want to continue playing it. Your child should also be empowered to discuss any mental health concerns during their annual sports physical with their primary care provider.

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Traveling through an airport is stressful for many families, but for breastfeeding mothers, it can be especially overwhelming. A new law aims to change that by improving how the Transportation Security Administration (TSA) handles breast milk, pumping supplies and formula at security checkpoints.

The bipartisan-supported BABES (Bottles and Breastfeeding Equipment Screening) Enhancement Act recently signed into law was co-sponsored by Illinois U.S. Senator Tammy Duckworth.

Becky Miller, RN, CLC, lactation counselor for OSF HealthCare, says legislation has long been needed to help parents move through security more quickly while ensuring breast milk and related supplies are handled safely.

“We can make sure of the safe handling of breast milk and their pumping supplies are happening. We can make sure they can get through safely, quickly and parents don’t have to worry about the stress of traveling and can get to where they want to go to safely.”

Miller says legislative hearings on the legislation featured stories from breastfeeding moms.

“They’ve had to be pulled aside from other people. They put test strips down in their milk and wonder, ‘Has my milk just been contaminated?’ Is it still safe?’ Even formula-fed babies – they do that to the water to make sure there’s nothing in it.” She adds, “So, these things and getting better policies for safe handling is the best part of this legislation.”

Law adds accountability

The legislation also requires TSA to regularly update its screening guidance for breast milk and infant nutrition items, develop that guidance in consultation with maternal health experts, and apply the rules to both TSA officers and private security contractors. It also calls for a federal audit to review compliance and report findings to Congress, creating oversight and accountability if procedures aren’t followed.

Miller points out the new law reflects how attitudes toward breastfeeding have changed in recent years, as it has become more widely accepted and supported in public spaces and with the growth of online communities to support breastfeeding moms. She observes the law helps ensure federal policy finally aligns with society’s values by protecting breastfeeding families in real-world situations such as airport travel.

Avoiding stressful travel is also so important, Miller shares, for postpartum moms who often have mental health struggles.

“They probably have a crying baby in their arm, a 2-year-old maybe next to them who’s not holding still – those are awful experiences for a mom who probably doesn’t ever want to travel again. So hopefully this new legislation will help parents and families be able to go make memories as a family and not have to worry about those stresses that they had before.”

The new law comes at a critical time, with packed terminals and heightened anxiety for new parents this holiday travel season. But Miller suggests that while the legislation is designed to protect and support breastfeeding mothers, there might still be some growing pains as it rolls out nationwide.

“With this being a new legislation, we do worry that not all airports have probably had all of their TSA members gone through education. There still may be some little difficulties or little hiccups here or there but I do hope every family that is traveling this holiday season is able to have a successful and happy trip.”

Here is more information about breastfeeding support available at OSF HealthCare.

Video with Becky Miller

B-roll-Breastfeeding moms at airports

Sunburns and skin cancer don’t have an exclusive partnership with hot months at the beach. Ultraviolet (UV) rays are still present, even when the temperatures cool down.

November is National Healthy Skin Month, a time to raise awareness about skin health and promoting healthy skin care habits.  

Karen Boyd, an oncology nurse navigator with OSF HealthCare, says sunscreen is an important part of skin safety 365 days a year.

“There are SPF {sun protection factor} sunscreens, we recommend 30 or above that you need to apply to your face, your neck and your ears if they are exposed,” Boyd says. “Don’t forget about your lips; lip balm is so important.”

You’ve probably been told that the sun reflects off the sand or water and can increase your chances of sunburn when you’re at the lake or beach. Boyd says it’s the same idea with snow.

“Even if there’s snow on the ground, you have that glare. Your eyes can feel the effect from the sun,” Boyd says.

And that’s why Boyd recommends UV protective sunglasses.

“UV rays damage eye surface tissue, the cornea, the lens, and can even affect you later, as far as cataracts, acute macular degeneration and even cancers of the eye,” Boyd says while quoting an American Association of Retired Persons (AARP) excerpt. “We don’t think about cancers of the eye often.”

Photokeratitis, also known as an “eye sunburn,” can be very painful. Boyd says an important way to keep your skin healthy, in general, is by hydrating.

“Oral hydration is the key, and water is always the best thing. So, hydrate yourself in the summer and in the winter. It will help protect your body and your skin,” Boyd says.

After a cold and windy day of shoveling snow outside, you may head inside for a mug of hot cocoa and notice your face is extra red. People usually chalk this up to wind burn or just the cold; Boyd says this isn’t always the case.

“How do we know for a fact that that’s not the UV rays?” Boyd asks. “It may be from the reflection off the snow, and it could be sunburn as well.”

The ABCDEs of melanoma skin cancer are important things to keep in mind when it comes to your skin health.

·         A: Asymmetry. “Is it unevenly shaped or notched. Does it look different?” she asks.

·         B: Border irregularity. “The edges of the mole; has it changed? Is it not clearly defined? Is it not a perfect circle?” she asks.

·         C: Color. “Was it a light brown pigmentation but now it’s turning darker? If it looks crusty and it peels off, that’s another key point,” she says.

·         D: Diameter. “Has it changed in size or grown?” Boyd asks.

·         E: Evolution. “Has it evolved or changed? Does it look different?” Boyd asks.

Boyd says, if you’re concerned, you know your body. Mention it to your doctor and they can refer you to a dermatologist.

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Author's note: this is part two of a two part story on staying healthy during summer vacations. Click here for part one.


Summer means getaways to de-stress and make memories. But the last thing you want is to catch a cold or worse, especially if you’re halfway across the world where health care resources might be different or scarce.

It's not too late to make some quick preparations, says Jennifer Whitfill, APRN, a family nurse practitioner at OSF HealthCare.

• Know your destination and what to do if something goes wrong.
  
  “If you have a medical condition, have your medications with dosages on a list. Have your health care provider’s information on that same page. That way in case something happens, they know how to get ahold of the provider to ask questions,” Whitfill says. “Investigate where is the closest health care facility, whether that’s a hospital or an urgent care, in case you need care quickly.”

This is especially important, for example, for people with heart conditions who might require a complex level of care at a moment’s notice.

• Consider travel insurance: It might not be needed for every trip, but it can give you some peace of mind.
   
• Crowded areas: Train stations and airports are full of people from all walks of life, and it’s a safe bet that some of them are under the weather.
  
  “Good hand hygiene is huge,” Whitfill says, especially after contacting high-touch areas like an escalator railing. “If you are immunocompromised or worried about catching something, you can always mask. Boost your immune system [prior to travel], and keep your distance [from others] as much as possible.”
   
• Sleep: If you’re crossing multiple time zones, adjust your sleep a few days in advance to avoid exhaustion. Whitfill says if you’re traveling east, go to bed and wake up a few hours earlier each day. If you’re traveling west, go to bed and wake up a few hours later.
  
  “Book a flight that lands early in the evening. After landing, try to remain awake until 10 p.m. local time. That helps adjust the body’s sleep cycle,” Whitfill explains. “Also practice good sleep hygiene. Drink plenty of fluids. When you’re flying, get up multiple times to keep blood flowing. Stay away from alcohol and caffeinated beverages.”
   
• Food and drink: You might have heard claims from friends and family that the water in [insert location here] is dirty and unsafe. That might be a bit exaggerated, but when in doubt Whitfill says to use bottled water, even when brushing your teeth. And pack some medicine in case you get diarrhea (Imodium or Pepto Bismol) or constipation (probiotic or laxative).

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Related stories

Take a vacation for your health
Fun in the sun: Remembering more than sunscreen
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Stay safe on the water
Jet lag buster: Tips for smooth travel
Dirty nails and mouths don't mix

Put on sunscreen. Wear a hat. Stand in the shade.

These are probably a few things you’ve heard once, or a thousand times, over the years by a parent, teacher or coach.

However, roughly 5.4 million basal and squamous cell skin cancers are diagnosed each year, affecting more than three million people (some individuals have more than one skin cancer). Skin cancers are by far the most common type of cancer in the United States. The American Cancer Society says this is probably due to better skin cancer detection, people getting more exposure to the sun, and people living longer.

But what are we forgetting? Tim Smile, MD, is a radiation oncologist with OSF HealthCare. He breaks down key tips for people to remember before heading outside.

Use broad-spectrum sunscreen

"When you're choosing a sunscreen, it's important to pick one that has good UV-A and UV-B protection, so a broad-spectrum one,” Dr. Smile says. “If you have any questions about that, talk to your primary doctor or a dermatologist."

Don’t forget the tops of your ears, the back of your neck or between the top of your chest and neck

"A lot of people wear a nice baseball hat that covers their faces really well, but the tops of your ears, neck, and even the front of the top of your sternum area can get exposure to the sun without you realizing it,” Dr. Smile says. “Keep an eye on those areas and make sure you're applying sunscreen there." 

A cloudy sky doesn’t mean the UV rays aren’t there

"If it's overcast, you can still get UV exposure on your skin. So, that's something to keep in mind,” he adds.

Dr. Smile says the sun is the strongest from 10 a.m. to 2 p.m. and recommends using the shade, wearing a broad-brimmed hat and applying sunscreen as good first steps. But don’t forget to reapply, as sunscreen doesn’t last all day. The general recommendation is to reapply every two hours during the day.

Head and neck are high-risk areas

"In my practice in radiation oncology, we deal with high-risk skin cancers. The vast majority of skin cancers are treated with topical treatments or minimally invasive surgeries,” Dr. Smile says. “Rarely, skin cancers can present with locally advanced tumors requiring radiation therapy. My practice consists mostly of patients with locally advanced head and neck skin cancers because it’s an area that is not usually covered from sun exposure by your clothing.”

"A lot of times, skin cancers that happen in the head and neck are not only cosmetically challenging to deal with surgically but have a higher risk of deep invasion, spreading along nerves, or spreading to lymph nodes. A lot of challenging cancers can present in the head and neck area, which is why it's so important to minimize your sun exposure."

Don’t forget your lips!

"A lot of people don't apply sunscreen to their lips, the lips can get sunburnt and can get skin cancers due to UV exposure there,” Dr. Smile adds. “You can find lip balms that have SPF in them."

Dr. Smile says you should speak with your primary care provider and/or dermatologist once a year to keep things in check.

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But don't let lake life wash away your safety habits or good judgment. 

In 2023, the U.S. Coast Guard counted over 3,800 recreational boating accidents, resulting in 564 deaths. The Centers for Disease Control and Prevention (CDC) reports drowning deaths are on the rise for the first time in decades, with over 4,500 people drowning each year from 2020 to 2022. 

Jon Gehlbach, MD, is the medical director for the Pediatric Critical Care Unit at the OSF Children's Hospital of Illinois. He says there are many unknown factors in natural bodies of water like lakes and rivers that make them more dangerous than pools.

“They tend to be darker, so it’s harder to see what’s going on below the surface. They could have hidden obstacles," Dr. Gehlbach says.  "Currents play a factor as well. Kids might be great swimmers in the pool, but currents make it a lot more challenging to swim safely.”

Another harmful thing to keep in mind is the spread of waterborne pathogens and bacteria like E. Coli. 

The Illinois Environmental Protection Agency (IEPA) says to not transport water, animals, fish or plants from one body of water to another. 

Also, wash yourself, your boats and equipment with hot water as soon as possible once you're out of the water.

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“You’re never going to be stronger than the ocean.”

A wave of caution from Jon Gehlbach, MD, the medical director of the Pediatric Critical Care Unit at OSF HealthCare Children’s Hospital of Illinois.

The National Oceanic and Atmospheric Administration (NOAA) reports around 30,000 swimmers have to be saved from rip currents by lifeguards each year, while about 100 people drown after encountering them.

What is a rip current?

Rip currents are powerful, narrow channels of fast-moving water. Many summer vacationers travel to the East, West and Gulf Coasts in the summer, where rip currents are prevalent. But some may not know that rip currents are also known to occur on the shores of the Great Lakes. Rip currents are when the waves hit the beach in a certain way, creating a current that flows away from the beach, according to NOAA.

Dr. Gehlbach says whatever you do, don’t try to swim against the rip current.

“Familiarize yourself with where the rip currents are. They’re usually well-marked (with signs on the beach),” Dr. Gehlbach says. “You don’t have to worry about currents or underwater debris in pools, but in oceans, most drownings are related to rip currents. It’s an invisible current pulling people away from the shore. The urge is to swim against it, but if you find yourself in that situation, try to swim parallel to the shore and get out of that rip current as safely as you can.”

“Break the grip of the rip”

“Wave, yell, swim parallel” is another slogan NOAA has. Make sure to continue to breathe, keep your head above water and don’t spend your energy fighting against the current. While rip currents typically flow at one to two feet per second, they can reach up to eight feet per second, or five miles per hour.

While waves or storms can change the shape of the ocean bottom, NOAA reports rip currents are actually the strongest at low tide.

Maybe the beach isn’t your thing, but the lake is. Similar messaging applies. Dr. Gehlbach says there are many unknown factors in natural bodies of water like lakes and rivers that make them more dangerous.

“They tend to be darker, so it’s harder to see what’s going on below the surface. They could have hidden obstacles,” Dr. Gehlbach says. “Currents play a factor as well. Kids might be great swimmers in the pool, but currents make it a lot more challenging to swim safely.”

Rip currents aren’t the same as undertow

Rip currents are much more dangerous, NOAA says. They flow on the surface of water, are usually very strong and can go far out from the shore. Undertow happens when water sinks downhill into the sea after a wave carried it uphill, which is mostly the case at beaches with steep inclines.

When in doubt, don’t go out!

NOAA has the following tips to remain safe on your beach vacations this summer.

-          Swim with a buddy

-          Swim near a lifeguard

-          Learn how to spot a rip current

-          Be prepared

Keep an eye on the local National Weather Service (NWS) Surf Zone Forecasts and Rip Current Statements online and on social media. This can give you a good gauge of what the water’s like before heading to the beach.

Swimsuit color safety

While some parents spend more time than others picking out their kids’ swim outfits, Dr. Gehlbach says the color of their swimsuit could be extremely important in dangerous situations.

“With those blue hues or lighter colors, you might be able to see them well on the surface of the water, but they don’t contrast well with the color of the water, especially pool water, once they go below the surface. Look for things that are brightly colored. Your pinks, reds, oranges, and even black can contrast well against the water,” Dr. Gehlbach says.

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These are probably a few things you’ve heard once, or a thousand times, over the years by a parent, teacher or coach.

However, roughly 5.4 million basal and squamous cell skin cancers are diagnosed each year, affecting more than three million people (some individuals have more than one skin cancer). Skin cancers are by far the most common type of cancer in the United States. The American Cancer Society says this is probably due to better skin cancer detection, people getting more exposure to the sun, and people living longer.

But what are we forgetting? Tim Smile, MD, is a radiation oncologist with OSF HealthCare. He breaks down key tips for people to remember before heading outside.

"A lot of people wear a nice baseball hat that covers their faces really well, but the tops of your ears, neck, and even the front of the top of your sternum area can get exposure to the sun without you realizing it,” Dr. Smile says. “Keep an eye on those areas and make sure you're applying sunscreen there." 

Just because it's overcast, doesn't mean the UV rays aren't there.  Dr. Smile says you can still get burnt.

And, don't forget your lips! Use lip balms with SPF protection.  Dr. Smile adds your lips can get sunburned and lead to skin cancers due to UV exposure.

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The viruses have come and gone in waves. In the late fall, respiratory syncytial virus (RSV) was spreading quickly through younger children and older adults. Fast forward to the present day, COVID-19 is once again the main antagonist, while influenza remains in the community as well.

“RSV cases have steadily down trended over the last month ago. Concurrently, we’ve seen an increase in influenza activity. Influenza activity is also seasonal, and was expected to happen during this period,” says Douglas Kasper, MD, infectious disease specialist with OSF HealthCare. “Influenza cases have also taken a downturn over the last two weeks. Typically, we will see a second spike of flu cases in March and April, so it’s not too late to get your flu shot.”

The Centers for Disease Control and Prevention (CDC) COVID-19 Tracker indicated that Illinois was at a medium level for COVID-19 hospitalizations through the week ending January 13^th.

Dr. Kasper is also the section head of infectious disease at the University of Illinois College of Medicine Peoria. He says COVID-19 cases are making the rounds throughout OSF hospitals across the communities OSF serves, in large part due to holiday gatherings, travel and kids going back to school.

“When we talked about COVID-19 in the beginning, we were worried about very severe infections,” Dr. Kasper says. “Fortunately, that has diminished significantly. We still do see people in the hospital, particularly those who are the most vulnerable, that can have difficult times clearing COVID infection. But for the majority of the population who are getting infected, most people are on their second, third, or even more number of times being infected. The severity of symptoms seems to be less than prior infection, but that doesn’t mean it doesn’t disrupt their life.”

Dr. Kasper says the best way to protect yourself against severe infection is still the COVID-19 vaccine.

“Vaccination remains the best tool. We know you can still become infected after becoming vaccinated, but the benefit of the vaccine is lessening the severity of symptoms and returning to whatever activity you have planned,” he says.

The current COVID-19 vaccine is not a booster, as some may think. It’s a reformulated vaccine that’s considered to be separate, as far as the COVID-19 strains it covers, according to Dr. Kasper.

“If you’ve received a few COVID-19 shots in 2021 or 2022, you got a booster and you felt like this was a reiteration of that, it’s a little different. That’s the benefit of at least one more COVID vaccine,” Dr. Kasper says. “It adds to the library of immunity in our population. Something that’s different than just boosting over and over again.”

Another tool available to stop the spread of COVID-19 is testing. Free tests are available at COVID.gov. At least four tests can be shipped to your home, free of charge. Dr. Kasper says this is a great way for people with mild symptoms to have peace of mind, and not spread the virus to others if they are positive.

“Testing for COVID-19 is unique. It can be done rapidly; it can be done at home. It does lend some information, as well, if you’re going to be hosting people or traveling where you may want to make others aware if you tested positive,” Dr. Kasper says. “If you’re feeling ill, and you take a test, try to rest and stay at home from work until you’re feeling better. Then, whatever period of infectiousness you’ve had will have passed by that point.”

For more severe cases of COVID-19, Dr. Kasper says Paxlovid has become a widespread option for patients.

“Paxlovid is a combination of two antiviral medications,” Dr. Kasper says. “They work to kill the virus. They terminate the virus from replicating, that’s all they do. They don’t modify your immune system or do anything to your blood cells or modify any other part of your body.  When you have a viral infection and you want to take an antiviral medication, you want to stop the virus from creating new copies of itself. Also, you want to do that as early as possible.”

Dr. Kasper says Paxlovid, and other antiviral medications, are available for positive COVID-19 patients through OSF PromptCare, OSF OnCall Urgent Care, and primary care locations so you don’t have to visit the emergency room. He adds that Tamiflu is often used when people are having a more severe flu case.

OSF HealthCare offers telehealth options that are available by phone or computer. You can talk quickly to an OSF OnCall medical provider at osfoncall.org/virtualvisit. They can walk you through your symptoms and provide a treatment plan and medication if needed.

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As business and leisure travel exceeds pre-pandemic levels, explorers are heading out on adventures across the world. What comes with the longer flights and multiple changes of time: jet lag.

What is jet lag?

“Jet lag is a condition which is called circadian rhythm disruption,” says Nadeem Ahmed, MD, pulmonologist with OSF HealthCare. “Circadian rhythm is based on your sleep cycle, day and night. Our body tends to rest when the sun is down and be more active when the sun is up. So, if you’re flying from the United States eastward, like to Europe or Asia, you lose time. Most of the flights from the U.S. heading east take off at night when the sun is down. The reason is so when you arrive, it is almost daylight there.”

Jet lag can be a sleep disruptor, Dr. Ahmed says, for a number of reasons.

“A lot of people don’t sleep on the plane; a lot of people don’t sleep when they’re out of the comfort of their own bedroom. So, when you arrive the next day, and Europe is usually six to eight hours ahead, you lose that time. So, the body tries to catch up,” Dr. Ahmed adds.

Tips to avoid jet lag

-       Stay hydrated

-       Keep your watch on the local time zone where you land

-       Eat meals according to the local time zone

-       Avoid alcohol

-       Sleep according to the local time zone you are staying in

-       Exercise to regulate the body as regular exercise helps lowers blood pressure, improves cholesterol and reduces blood sugar.

“People usually take two to three days to fully adjust, but if you do some of these steps we talked about, it can shorten the time significantly and help you adjust,” Dr. Ahmed says. “Try to adjust to the local time zone. If you’re coming back, you may be falling asleep at 6 or 7 p.m. but try to avoid that if you can. Adjust to your home time zone as soon as you can.”

Should I take sleep aids during long travel? 

The short answer: with caution. Dr. Ahmed recommends avoiding prescription sleep medication while traveling as other options may be more beneficial.

“Over-the-counter sleep medicine is already popular; melatonin is one of them you can take without prescription. Benadryl is also available,” Dr. Ahmed says. “But there can be side effects, such as a hangover effect.”

How does the direction I travel affect potential jet lag?

“It’s tougher for the body to get adjusted flying west. Coming back east, if you’re living in the United States, is a little bit easier,” Dr. Ahmed says. “Flying west, like if you’re going to Korea, Japan or Australia, that has a lot more time zones. The more time zones you fly, the more chances of you getting jet lag.”

Are there long-term effects of jet lag?

“The adjustment time for jet lag is minimal. It is just the circadian rhythm that’s getting off-set or reset depending how you look at it. No, there’s no long-term effects to it,” Dr. Ahmed emphasizes.

Should I nap on a long flight?

A flight from Chicago, Illinois to Dublin, Ireland, is roughly 7 hours. Afternoon flights have you landing in the Emerald Isle at what feels like 11 p.m. to you but is really 5 a.m. Dublin time. But is shut eye on the plane a good idea before arriving at your destination?

“You can take a little nap when you land. You can take a little nap on the plane; it won’t hurt you, but you don’t have to. But I would recommend you avoid alcohol on the plane because it can cause dehydration,” Dr. Ahmed adds.

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