As parents, we want our children to be happy and healthy. Fortunately, there are steps we can take to ensure their healthy growth and development of our kids. As we observe Every Child Health Week from April 26th – April 30th, let’s look more closely at some steps we can take to maintain our children’s health.
Nutrition & The Youth
A nutritious diet is key to the optimal growth and development of children. From birth through the teenage years, children are growing at a rapid rate and need a healthy diet to build solid bones, a healthy brain, and a strong body. The ideal diet consists of fruits and vegetables, whole grains, and lean protein. It is important to limit processed foods, especially those with added sugars and high amounts of sodium since this can place children at risk for early onset of diseases such as diabetes, hypertension, and high cholesterol levels. It is also helpful to limit fast foods and fried foods. We are what we eat, therefore, a healthy diet will go a long way to support the growth and development of healthy children.
Exercise & Children’s Health
Physical activity is equally important for growing youth and plays a role in children’s health. The American
Academy of Pediatrics (AAP) recommends that children exercise for 60 minutes a day, however, studies show only one in four children get the recommended amount of physical activity. This is due to many factors such as busy school days, hectic work schedules and neighborhood safety. Nevertheless, to keep kids healthy in body and mind, exercise is key. This can include riding a bicycle, playing on the playground, or participating in an after-school activity. For children who have limited access to outdoor spaces, indoor exercise options include home workouts for the whole family or exercise-related video games. Regular daily exercise is a step we can take to help ensure the healthy growth of our children.
Limiting Screen Time
Technology is increasingly becoming a central part of our work, school, and home lives. As a result, we spend more time than ever looking at our phones, computers, and television screens. While technology can enhance our daily lives and learning experiences in a variety of ways, there are some downsides to technology overuse that are affecting our children’s health. One is the increase in sedentary behavior. Sedentary lifestyles have been linked to an increased risk of the diseases mentioned earlier such as diabetes and high blood pressure. These once adult-onset diseases are now being seen more frequently in young children and teenagers.
Another downside to technology use is exposure to content that may not be age appropriate for our children. As a result, the American Academy of Pediatrics (AAP) recommends that children under two years of age have no screen time and above two years of age have limited screen time of up to two hours per day. However, studies show more than 40 percent of children have three or more hours daily of screen time. Setting limits on our children’s use of the cell phone, iPad and television protects them from exposure to age-inappropriate content, may increase their levels of activity and allows them to engage with the environment around them. There are many enjoyable and educational screen -free alternatives such as coloring, puzzles, board games and reading.
Setting limits on our children’s use of the cell phone, iPad and television protects them from exposure to age-inappropriate content, may increase their levels of activity and allows them to engage with the environment around them
Routine Check-Ups for Our Little Ones
Another step we can take to ensure children’s healthy growth and development is regular check-ups with their pediatrician. The AAP recommends yearly well-child checks for children over three years of age and more frequent well-child checks for children under three years of age. These visits allow the Pediatrician to ensure that your child is growing and developing appropriately. They will ask about their diet, sleep and monitor their growth. Regular visits with the pediatrician allow for early detection and intervention of any concerns which may be occurring. Additionally, the well-child visit is a time for children to get caught up on recommended age-appropriate vaccinations and health screenings. Screening tests for high lead levels and anemia are usually performed in children under five years of age while tests for high blood sugar and cholesterol levels are performed in children over 11 years of age. When it comes to your child’s health, knowledge is power.
Emotional Support
Emotional health and well-being is central for the growth of healthy and happy children. Across the country we are seeing rates of anxiety and depression increase among children and adolescents. This is understandable given the many national and global events that our children are exposed to. It, therefore, becomes our place as parents to guide them through the emotions which may arise. We can support their emotional health by providing a safe space for our children to share about their daily experiences and emotions. Additionally, we can reassure our children that experiencing both positive and negative emotions is a natural part of life and is not something to be ashamed of or to avoid. We can further guide them on how to manage these emotions through the use of coping skills such as journaling, meditation, practicing gratitude and encouraging them to spend time doing activities they enjoy.
Overall, the most important thing we can give our kids to support their healthy growth and development is our love and attention. Healthy nutrition, regular exercise, limited screen time, regular visits with the pediatrician and supporting their emotional well-being are additional avenues we can take to help our children’s health thrive well into adulthood.
For more information, visit https://kidshealth.org/.
Margaret Lott, MD is an Internal Medicine-Pediatric physician who provides Primary care services to adults and children in South Florida. She completed medical school at University of Pittsburgh School of Medicine and residency at Jackson Memorial Hospital. Dr. Lott has a passion for working with women of all ages and helping her patients live long, healthy lives through the prevention and treatment of chronic medical conditions.
