June feels like the month when parents hit a wall. School's almost out or just ended. The weather changes, new routines start. Your kids spend more time outside — and suddenly you're navigating questions about sun exposure, pool safety, managing new routines, and still keeping up with your child's health needs all summer long.
This month, we're diving into what you need to know to keep your family safe and healthy this summer. From vitamin D and sunscreen to swimming and heat safety, we've got you covered.
As always, we're here because we've lived this too.
Vitamin D is often called a vitamin, but it's actually a hormone — one your body synthesizes from sunlight and converts into a powerful active form that regulates thousands of genes. It supports immune function, calcium absorption, gene expression, and emerging research shows it may help modulate autoimmune disease risk. Yet studies show 40–50% of children are deficient.
- Limited sun exposure — Short outdoor time, winter/spring seasons, urban living, clothing coverage, and sunscreen all reduce skin synthesis. Kids in northern climates are especially vulnerable in winter.
- Skin pigmentation — Darker skin requires more sun exposure to make the same amount of vitamin D. Darker pigmentation roughly doubles deficiency odds.
- Inadequate dietary intake — Low consumption of fortified foods and poor supplement adherence are frequent contributors.
- Fat malabsorption conditions — Celiac disease, cystic fibrosis, and IBD impair absorption of this fat-soluble vitamin.
- Long-term anti-seizure medication use — These medications can accelerate vitamin D breakdown.
- Obesity — Vitamin D is stored in fat tissue and becomes less bioavailable. Deficiency reaches 34–49% in obese children and up to 87% in severely obese African American children.
- Adolescence — Deficiency rises with age; adolescent girls are often the highest-risk group, partly from lower supplement use and less outdoor time.
- Sociodemographic factors — Urban residence, low socioeconomic status, and cultural practices limiting sun exposure increase risk 2–4× in studies across varied regions.
🤱 Breastfeeding mamas, listen up. Exclusive breastfeeding is a risk factor for vitamin D deficiency in infants. Breast milk is naturally low in vitamin D — typically providing only 5–80 IU/L, far below the 400 IU/day infants need. This can affect infant growth and, in more severe cases, cause rickets.
The AAP recommends 400 IU of vitamin D3 drops daily for all breastfed infants, starting within the first few days of life. Liquid drops make this easy — ask your pediatrician about a brand they recommend.
Low vitamin D is associated with worse long-term outcomes in Type 1 diabetes, autoimmune conditions, asthma, and eczema. It's critical for bone health — especially during high-growth years like infancy and puberty. It is the leading cause of rickets in children under 2 years old.
Talk to your pediatrician, primary care provider, or endocrinologist about testing and supplementation specific to your child. The optimal reference range for 25-OH Vitamin D levels is 30–60 ng/mL.
Providers typically recommend 400–4,000 IU daily depending on age, current levels, and individual risk factors. Because vitamin D is fat-soluble, take it with a meal containing fat for better absorption. Adequate calcium intake is also necessary for proper bone health and mineralization — discuss this with your provider if deficiency is found.
One-Pan Sheet Pan Salmon with Roasted Veggies
GF · DF · Ready in 30 minutes · Serves 4
Why this recipe? Salmon is one of the few foods where kids get meaningful vitamin D, omega-3 fatty acids (anti-inflammatory), and selenium (immune + thyroid support) all in one serving. The veggies add fiber and micronutrients — and honestly, it's done in 20 minutes with minimal dishes.
- 4 salmon fillets (5 oz each), skin on
- 2 cups broccoli florets
- 2 cups diced zucchini or bell peppers (or both)
- 2 tbsp olive oil
- 1 lemon, sliced
- Sea salt, black pepper, garlic powder to taste
- Optional: fresh dill or parsley
- Prep: Preheat oven to 400°F. Line a large sheet pan with parchment paper.
- Arrange: Toss broccoli and zucchini with olive oil, salt, and pepper. Spread on one side of the pan. Roast for 10 minutes.
- Add salmon: Remove pan, push veggies to sides, place salmon skin-side down in center. Drizzle with olive oil, season with salt, pepper, garlic. Top with lemon slices and herbs if using.
- Finish: Return to oven for 10–12 minutes until salmon is opaque and flakes easily.
- Serve: Squeeze fresh lemon juice over everything. Pair with quinoa or sweet potato for a full meal.
Summer is wonderful — and it brings a unique set of health considerations for families managing chronic conditions. Here's what you need to know.
Sunscreen is important — UV damage is real and cumulative. But not all sunscreens are created equal. Two common ingredients raise concern: oxybenzone and avobenzone. These chemical absorbers can penetrate the skin with systemic exposure at large doses and have the potential to disrupt hormones. The EWG also flags octinoxate and octisalate as potential endocrine disruptors.
Healthier choice: Look for mineral (physical) sunscreens using zinc oxide or titanium dioxide. These sit on the skin and reflect UV rays — no absorption, no hormone disruption. Also a safer option for kids with skin sensitivities.
- Apply generously — most people significantly under-apply
- Reapply every 2 hours, or after swimming, sweating, or toweling off
- Don't miss: ears, part line, tops of feet, back of neck
- SPF 30+ is sufficient — SPF 50+ doesn't offer proportionally more protection
- Check the expiration date — sunscreen degrades over time
- The 15-minute rule: send your child outside for 10–15 minutes before sunscreen goes on, a few times a week. Then protect with SPF 30+ for the rest of your time outdoors. That window is where natural vitamin D synthesis happens — just never let it turn into a burn.
⚠️ Childhood sunburns are one of the strongest predictors of melanoma risk later in life. Balance is everything — brief unprotected exposure is fine; burns are never acceptable.
👶 Babies under 6 months: The AAD and FDA do not recommend sunscreen for infants under 6 months. Protect babies with brimmed hats and lightweight long-sleeved clothing, and keep them out of direct sunlight. If shade and sun-protective clothing are not an option, mineral-based sunscreen is the safest choice.
Chlorine kills bacteria — but it also creates byproducts (trihalomethanes, or THMs) that can irritate skin and the respiratory system, especially in children with asthma or sensitive skin. Saltwater pools are gentler. Outdoor pools tend to produce fewer byproducts than indoor pools.
- Pre-swim: Rinse your child in fresh water and wet their hair first — this reduces chlorinated water absorption
- Post-swim: Shower immediately with a gentle cleanser to remove chlorine before it irritates skin
- Dry skin: Pat dry gently, then apply coconut oil, shea butter, or a barrier cream to prevent chlorine dermatitis
- Hair: Wet hair with fresh water and apply leave-in conditioner before the pool to reduce chlorine absorption (and prevent that green tint in blonde hair)
- Hydration: Kids get dehydrated in pools because they don't feel thirsty when they're playing. Bring water and set scheduled drink breaks
Summer heat is no joke — especially for children managing chronic conditions. Infants, young children, adolescents in outdoor sports, those with obesity, and children on certain medications are particularly vulnerable to heat exhaustion.
- Hydration: Aim for half body weight in ounces daily — more in heat or with activity. Water is best; avoid sugary drinks
- Electrolytes: If your child is sweating heavily outdoors, consider adding electrolytes. Coconut water, bone broth, or an electrolyte supplement all work. Always check with your provider first if your child has a condition sensitive to electrolyte shifts
- Clothing: Light, loose, breathable fabrics. Light colors reflect heat better than dark
- Timing: Schedule outdoor activity for early morning or evening when possible. Avoid peak UV hours (10am–4pm)
- Watch for heat exhaustion: Dizziness, nausea, excessive fatigue, confusion. Move to shade, hydrate with electrolytes, and cool skin with a damp cloth
Simple Homemade Electrolyte Drink
- 4 cups water (or coconut water)
- ¼ tsp sea salt or Himalayan salt
- Juice of 1 lemon or lime
- 1–2 tsp honey or pure maple syrup
- Optional: splash of 100% orange juice (adds potassium)
⚠️ Do not use honey for children under 1 year of age.
Interior vehicle temperatures can rise approximately 20°F in just 10 minutes on a hot day. Vehicle entrapment is a leading cause of pediatric heat deaths. Set a phone reminder or establish a routine to ensure your child is never left in a parked car.
"Children don't need perfect parents — they need informed, supported, and empowered ones. Our mission is to provide the knowledge, care, and partnership that families need to help every child reach their fullest potential."
"I've been the parent sitting in the waiting room wondering what I missed. I know how isolating this feels. We're here because we've lived it — and because things can get better."
📖 Further reading: The Hidden Harm in Your Grocery Cart — Pesticides, Oxidative Stress, and Your Child's Health → Read on our blog
- Karagol C, Camurdan AD. Evaluation of vitamin D levels and factors affecting deficiency in healthy children (0–18 years). Eur J Pediatr. 2023.
- Drali O, Arab M, Lamdjadani N, Guechi Z, Berrah H. Vitamin D status in preschool children in Algeria. Arch Pediatr. 2021.
- American Academy of Pediatrics. Vitamin D on the Double. HealthyChildren.org.
- Schilling K, et al. Human safety review of nano titanium dioxide and zinc oxide. Photochem Photobiol Sci. 2010.
- Mayo Clinic. Sunburn: Symptoms and Causes.
- Seys SF, et al. Swimming pool–related respiratory symptoms and trichloramine exposure. Int J Hyg Environ Health. 2015.
- Leiva DF, Church A. Heat Illness. StatPearls Publishing. 2023.