The first years of life is very important for the building of a child’s brain. Everything the child sees, touches, tastes, smells or hears helps to shape the brain for thinking, moving and learning.Children learn rapidly from birth when affection, attention and stimulation are given by parents and caregivers in addition to good nutrition, proper health care and protection. Children learn how to behave (socially & emotionally) by imitating the behavior of their parents and those around them.
In this article, we will be delving into ways of kick starting a healthy year for your child.
1. Practice healthy eating habits: Promote your child’s health with a nutritious breakfast, lunch, and dinner, along with adequate hydration throughout the day. A healthy breakfast that includes protein, dairy and whole grains is directly correlated to positive behaviors throughout the day and improves your child’s ability to focus and concentrate. A nutritious lunch includes lean meats, whole grains, fruits and vegetables. Top up the day with a family dinner.
Mealtimes spent with family promote better health and well-being. It can help prevent fatigue, improve mood, aid digestion and weight maintenance and improve brain function. Promote healthy drink choices like water and milk. Limit or eliminate sugar-sweetened and caffeinated beverages. Caffeine can increase your child’s heart rate and blood pressure, interrupt sleep and cause nervousness.
Practice portion control.
Children don’t need to eat as much food as adults, but the amount of food they need can vary by age, gender and overall activity level. For example, a two-year-old needs a different portion size than a 7-year-old, and a 7-year-old needs a different portion size than a 15-year-old. Children often consume more when they eat unhealthy food. Often, this food is high in simple carbohydrates, like sugar and fat, which makes them tasty but high in calories. Simple carbohydrates don’t provide the same sense of satisfaction or fullness as a healthy serving size of nutritious foods like fruits and vegetables, meaning children may eat more unhealthy foods in order to feel full.
Eat your fruit, don’t drink it
Fruit has important vitamins and minerals, and also includes fiber, which helps kids feel fuller. Kids who drink juice instead of eating a whole piece of fruit often end up consuming more calories. Experts recommend that children drink no more than a small 4-oz serving of juice per day. Offering water (including flavored or sparkling) is the best choice.
2. Exercise: Help your child get at least 60 minutes of exercise a day. This will help them:
•Sleep better
•Fight off infection
•Be healthier overall
•Improve their behavior
•Manage stress better
•Improve performance at school
3. Wash hands frequently to reduce the spread of germs: Teach your child to wash hands with soap and clean water for at least 20 seconds. Make sure your child has hand sanitizer when hand washing isn’t possible. Teach them to keep hands away from their face and to cough or sneeze into their arm or shoulder.
4. Reduce screen time: Any screen time not associated with homework should be limited to two hours a day or less and includes phones, televisions, tablets, video games and computers. The light emitted from screens can reduce melatonin levels, making it more difficult to fall asleep and can disrupt the body’s circadian rhythm. Many devices come with parental controls that allow you to set the time your child can use it or have downtime to ensure they can have screen-free time before bed.
5. Establish good Oral healthcare:
For Babies
•Wipe gums twice a day with a soft, clean cloth in the morning after the first feeding and right before bed. This wipes away bacteria and sugars that can cause cavities.
•When teeth come in, start brushing twice a day with a soft, small-bristled toothbrush and clean water.
•Visit the dentist by your baby’s first birthday to spot signs of problems early.
•Talk to your dentist or doctor about putting fluoride varnish on your child’s teeth as soon as the first tooth appears.
For Children
•Brush their teeth twice a day with fluoride toothpaste.
•Help your child brush their teeth until they have good brushing skills. If your child is younger than 6 years, watch them brush. Make sure they use a pea-sized amount of toothpaste and always spit it out rather than swallow.
•Flossing at least once per day is also important for good oral health.
•Ask your child’s dentist to apply dental sealants when appropriate.
6. Get plenty of sleep: Adequate sleep is essential for children’s overall health and academic performance. Establish a consistent sleep schedule and ensure they get the recommended amount of sleep each night based on their age. Sufficient rest not only improves focus and memory but also helps boost their immune system, reducing the risk of falling sick.
Lastly, most children look up to their parents. It’s important for you to set a good example. Being healthy should be fun for everyone. Get your kids involved by giving them choices. Reward their good behavior with healthy treats or activities. Staying positive and supportive can help them develop confidence and a lifetime of healthy habits.