Healthy Kids

Getting the Kids Involved

In the summer, the kids are out of school.  This provides a welcome opportunity for us to spend some quality time with them.  Playing and exercising together allows us to connect with the kids while doing something that is good for both them and us.

Children usually have an abundance of energy, yet they sometimes prefer to play video games or watch television.  Limiting these inactive pursuits and encouraging more physical activity is important.  They might protest at first, but once they’re outside having fun, they will forget all about it.

What should you do with the kids, you ask?  Here are a few ideas:

* Play tag.  Younger children love it, and it provides a great workout.  Your child can probably teach you a million variations of the game, so it is unlikely to get boring.

* Find some flat objects to use for bases, and create a makeshift softball field in the back yard.  Invite some other kids and parents over and have an impromptu game.

* Play basketball.  It’s one of the few sports that you can play with just two players or several, and it really keeps you moving.

* Go swimming.  Kids love to play in the water, so they will usually need little encouragement to be active in the pool or lake.

* Set up an obstacle course.  This is a good idea to keep on hand for when the kids say there’s nothing to do.  It provides a nice change of pace and the potential for a variety of exercises.

* Ride bicycles or go for a walk together.  Older kids often enjoy these activities, and as a bonus, they give us an opportunity to talk with them and catch up on what’s going on in their lives.

Safety is a major concern for children participating in physical activities.  Be sure to outfit them with the proper equipment, such as bicycle helmets, knee and elbow pads, and anything else they need for particular sports.  You’ll also need to make sure they stay hydrated and wear sunscreen, and stay alert to signs of possible heat exhaustion.

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One of the most important things you can do you keep your children healthy is getting them to wash their hands.  Regular hand washing not only keeps down the number of sticky messes in your house, it also keeps germs from moving from one friend or family member to another.  While it may take some work and some prodding, teaching your child proper hygiene will help the health of your family now, and years down the line.

The first step in teaching kids to wash their hands is to make them understand why they’re doing it.  No, you don’t need to get technical and talk all about disease, but make sure your kid knows this will help keep them healthy, and remind them how it’s not very much fun to get sick.  There are lots of great books and videos out there that will help teach kids about germs without making them afraid.

Just getting your children to wash their hands is great, but it’s also important that they do it right.  Be sure to teach them proper technique to keep them as safe as possible.

* Use soap and warm (not hot) water
* Lather hands and rub for at least 20 seconds
* Dry hands thoroughly
* Use a paper towel or washcloth to turn off the water, but not the same one you use to dry your hands

Children are always more likely to do something if you make it fun.  You can turn hand washing into a game, or even make up a song for them to sing while they scrub (this also works as a great way to make sure they rub their hands for the full 20 seconds).  You could even encourage them to make up their own song or game.

There are all kinds of products out there to help make hand washing, tooth brushing, and general hygiene more fun.  There are colorful soaps, foams, and products shaped like your kid’s favorite characters.  While they may be a bit more expensive than other soaps, it may be worth the investment if it gets them to wash their hands and be more healthy.  You can also try making your own products, like cutting soaps into fun shapes.

Like everything else that’s important, the best way to make sure your kids are washing their hands is to remind them regularly to do it.  Before they eat, after they’ve used the restroom, or when they come in from playing.  Remind them with a gentle, “Did you wash your hands?”  Eventually it will become a habit and you won’t need to remind them anymore.

The last, and probably most important thing you can do to teach good hygiene is to practice it yourself.  Wash your hands every time and make sure to do it right.  One of the best ways to teach is by example.

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Getting enough sleep is important for all of us but especially our kids.  Infants and toddlers require lots of sleep to support their growth and development, and to keep them in good spirits.  School aged children need to get enough sleep to be alert in school.  And kids of all ages (as well as adults) require a certain amount of sleep to stay in good health.

For most children, setting a bedtime can help ensure that they get the sleep they need.  Going to bed at the same time each night has been proven to result in more sleep for kids, because it adjust their bodies’ rhythms so that they fall and stay asleep more easily.  This is also good for the parents, because when the kids don’t sleep, neither do Mom and Dad.

Bedtime and Young Children

Newborns should not be expected to stick to a bedtime schedule.  They rarely sleep for more than a few hours at a time, because they need to eat often.  But once a baby starts sleeping through the night, you can start thinking about a bedtime.  Children up to the age of three years need 10 to 13 hours of sleep each night, plus their daily nap.

If your baby or toddler isn’t getting enough sleep, it’s not hard to figure out.  Some kids become hyperactive as a result of inadequate sleep, while others become lethargic.  But most have a shorter attention span and are irritable or moody.

Bedtime and Older Children

Bedtime is very important for children who are in school.  They have to get up at a certain time on school days, and if they don’t get to bed early enough, they won’t get the sleep they need.  It’s best to enforce the same bedtime on the weekends as well, because if you don’t, it will be hard for them to keep readjusting to new schedules.

Kids between the ages of three and five need 10 to 12 hours of sleep each night.  Those at the lower end of this range will need a daily nap as well, but as they get older it becomes less important.  Children from six to nine years need about 10 hours a night, and preteens need 9 hours.

Signs of inadequate sleep in older children are similar to those of younger children, but perhaps less dramatic.  Those who are in school, however, often reveal sleep problems through their grades and behavior in class.  They may display poor memory or have trouble with decision making as well.

Sleep and Your Child’s Health

Sleep is crucial to the body.  It is the time when our brains form long-term memories and our bodies repair themselves.  A good night’s sleep is also essential to the function of the immune system.  During slumber, our bodies produce hormones that we need to fight off disease.  For these reasons as well as for their mental and emotional well-being, it is very important that we make sure our children get the sleep they need.

Enforcing a bedtime can seem impossible at times, but it is well worth it.  Doing so makes things easier when it’s time for the kids to get up in the morning, it enhances their performance at school, and it keeps them healthy.  It’s never too late to start a soothing bedtime routine that will help your child get the rest s/he needs.

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Is Raw Milk Suitable for Children?

Got Milk?  Raw milk, that is?  There is an interesting debate between proponents and opponents of raw milk who have been asked this question:  Is raw milk suitable for children? 

Before you weigh in with your verdict, here are the nuts and bolts of why this subject has become so intense.

The basis upon which these two sides cannot agree has to do with pasteurization.  Raw milk has bacteria, but so does pasteurized milk.  The difference is that the E. coli bacteria found in raw milk is less prevalent than in milk that has been pasteurized.  Research has shown that children who are given raw milk develop a resistance to such diseases as pneumonia, tuberculosis, diphtheria, and other related illnesses.  While we know that there is a high level of calcium in milk, scientists found that the growth of children drinking raw milk was far superior to those who did not ingest raw milk.

If you think about countries such as Africa, for example, part of the Masai’s diet is goat’s milk.  In other countries and regions where people rely on cows and other animals to provide nutrients, raw milk is at the top of the list.

While it is true that cows should be healthy and the milk should be fresh, scientific data has proven that raw milk has been found to be good for children, and that it contains high concentrations of calcium, iodine, and protein which are essential components in promoting good health.

On the other side of the aisle are the opponents of raw milk who strongly suggest that raw milk is as bad as poison.  Their rationale is that children develop tuberculosis which is caused by the germs contained in raw milk.  While scientists generally discount this theory, there was a study which disclosed that one child out of seventy developed this disease.  The research goes on to admit that fourteen children who drank pasteurized milk, however, developed TB.

There is another part of the equation that these debates inject.  According to opponents, farmers would have to purchase machinery to process the raw milk.  What if they can’t afford to?  Proponents would counter with this argument: what did everyone do before Louis Pasteur came along?

While we know that pasteurization removes some nutrients and good bacteria, there is no scientific data that suggests raw milk is a bad thing.  As a matter of fact, the data indicates that children and adults have become ill from drinking pasteurized milk as opposed to raw milk.

So there’s the debate in a nutshell.  Considering that so much research has been done to explain the effects of raw milk versus pasteurized milk, it seems possible that this discussion is largely based on a political agenda and not the nutritional benefits derived therein.

Learn the full scoop on raw milk here.

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Get Your Kids to Eat Healthy Foods

With all of the unhealthy foods that are available today, getting your kids to eat healthy foods may seem impossible.  They often prefer microwavable pizzas to home-cooked meals, and greasy potato chips to fresh fruits and veggies. 

But you can get more healthy foods into your children’s diets.  Here are some ideas:

* Stock up on healthy snacks, and leave the unhealthy ones on the grocery store shelf.  It may be difficult to control what our kids eat when they are not at home, but we can make sure that they only have healthy things to chose from when they are there.  They may protest at first if they are accustomed to less nutritious snacks, but they will eventually come around if healthy foods are their only choice.

* Make healthy foods as appealing as possible.  Some kids might prefer for their fruits and vegetables to be cut up instead of whole, or they might like their apples with dip.  Accommodating them will let them feel that they have a choice while getting vital nutrients into their bodies.

* Ask your child to help prepare healthy foods.  In most cases, she will be happy to help.  And kids are much more likely to try something if they have had a hand in making it, so this is a great way to introduce your child to new things.

* Make all meals as balanced as possible.  Having healthy foods from all the food groups on the table doesn’t guarantee that your child will eat them, but if they’re not there, she won’t have the chance.

* Offer foods that your kids don’t like several times before you give up.  And make sure that each child takes at least one bite every time a food is offered.  Kids are often resistant to new things (especially vegetables), but after they’ve tried them a few times they sometimes change their minds.

* Make it a point to let the kids see you enjoying healthy foods.  If they only see Mom and Dad eating junk food, they will be less inclined to eat healthy foods.  So be sure to eat lots of fruits, vegetables, nuts and other nutritious goodies, and don’t forget to offer the kids a bite.

Getting kids to eat healthy foods is one of the most important things we can do as parents.  The nutrients found in these foods are important for growing bodies.  And if they learn to appreciate nutritious choices while they are young, they will be more likely to continue to eat them throughout life.  This will reduce their risk for a variety of ailments.  It’s never too soon or too late to introduce healthy foods to your children.

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Kids Have Stress, Too

Sometimes it seems like stress is coming at us from all directions.  Between work, bills, and relationships with others, there are many sources of stress for adults.  Wouldn’t it be great to be a kid again and not have to deal with stress?

The truth is, kids do have stress, too.  There are more stressors for children in today’s fast-paced society than there has ever been.  Yet adults often dismiss the stress that their children feel, because they see the matters that cause it as insignificant.  But they are not insignificant to the kids who are dealing with them.

Why Do Kids Feel Stressed Out?

If we think back to when we were kids, we can probably remember times when we experienced stress.  Maybe we had to deal with a bully at school.  Or perhaps we had a big project at school that we weren’t sure we would be able to finish on time.  Kids today go through these types of things as well.

Another possible source of stress for kids is home life.  When their parents come home from work feeling stressed out, it has an impact on the kids as well.  If Mom and Dad are having trouble making ends meet, children often blame themselves, causing them to feel stress.  Problems with siblings can also be a cause of anxiety.

Kids today are also under a lot more pressure than we were when growing up.  They are expected to learn more at a younger age in school, and to participate in more extracurricular activities.  It’s good for them to learn and be active, but they need time to just be kids too.

How Can I Help My Child When He Is Stressed?

Kids often avoid talking to parents about the things that cause them stress.  Still, there is a lot we can do to help them.

* Talk to your child each and every day about how things are going.  Ask open-ended questions about school, activities and friends.  If he seems upset, ask him what’s bothering him.  You’ll be surprised how much you will learn just by asking.

* When your child tells you about something that is bothering him, try to help him figure out how to fix it.  Provide minimal guidance and suggestions, and try to let him think of solutions on his own.

* Adjust your child’s schedule if it will help.  If he is participating in several sports, taking piano classes, and trying to keep up with his schoolwork, it may be too much for him.  Work together to decide which things are worth continuing and which ones to drop.

Kids may not face the same sources of stress as adults, but they do get stressed out sometimes.  It is a parent’s job to help kids learn to deal with stress in productive ways, and to eliminate stressors that are avoidable.  Kids who learn to cope with stress effectively are happier and healthier, and they are less likely to suffer ill effects from stress as adults.

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Keeping Kids Healthy in an Unhealthy World

Today, more kids than ever are overweight.  They get less exercise and eat more unhealthy food than generations past.  Video games have become a substitute for playing outside, and convenience foods are becoming a staple in their diets.  These changes have lead to an increased incidence of a variety of disorders.

It is more important now than it has ever been to do our best to keep our kids healthy.  Kids have more unhealthy options than they once did, and it is our job to make sure they get the exercise and healthy diet they need.  Here are some things we can do to help our kids stay in good health:

* Limit snack choices.  Instead of buying lots of chips and sweets, stock up on fresh fruits and vegetables for snacks.  Given the opportunity, many kids love to eat apples, bananas, celery, and other natural foods.  And if there are no unhealthy options available, they can’t eat them. Keep these healthy snack recipes handy.

* Provide balanced meals at home.  A frozen pizza every now and then is not the end of the world, but it shouldn’t be a staple of your child’s diet.  And when frozen pizza is on the menu, it can be accompanied by a salad or followed by a dessert of fresh fruit.

* Avoid fast food as much as possible.  Fast food is notoriously salty and greasy, full of preservatives and genetically modified food, and it has little nutritional value.  When eating out, choose restaurants that offer healthier fare.

* Put limits on ”screen time” - video games, computers, and television.  These things take up time that could be spent participating in more active pursuits.  Thirty minutes to an hour a day is more than enough time for kids to do these things.

* Provide ample opportunity for physical exercise.  Play catch with the kids, go on bike rides with them, and encourage participation in sports.  If exercise is fun, kids will be more willing to work up a sweat.

* Give your kids gifts that encourage them to get up and move.  Skateboards and sports equipment are a couple of ideas.  By giving such things for birthdays and holidays instead of video games and other items that require less active participation, you send the message that physical activity is important.

Keeping our kids healthy is a harder job than it has ever been.  But if we take the initiative to provide them with healthier choices, it’s not so hard to get them started eating healthily and exercising.  And if we instill these habits into our children early, they will be more likely to continue to follow them as adults.  This paves the way for a lifetime of healthy living, improving their quality of life for the long haul.

Recommended: Super Healthy Kids

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Childhood obesity is becoming a growing problem in many countries.  Some situation are so bad that children are being diagnosed with type 2 diabetes, a disease that used to be isolated to older, overweight adults.  As parents, it is our responsibility to help keep your child’s weight and health in check.  A great way to do this is by getting your children to exercise more often.  This can help them to lose weight and simply be more healthy.

Here are a few tips to help you get your child up and moving:

* Sign them up for group sports.  These are not only a great way to get a workout, they also promote socialization and self pride.  Plus, most kids think sports are fun.  If you find a sport your child really likes, they’ll want to practice all the time and get more and more exercise.  Try to enroll your child in a sport that promotes aerobic activity.
* Don’t rely completely on sports.  Some kids just don’t like sports.  If this is the case, you need to make adjustments to the plan.  If they really don’t enjoy it, find something else for them to do.  Many fitness centers offer classes for children including martial arts, dance, and even yoga.
* Work out together.  Children learn a lot of their behavior from their family.  That means, if you sit around all day and don’t work out, that’s probably what they’re going to do.  You should set a good example for your child by getting regular exercise.  A great way for you to both get a workout is to find something you both enjoy and do it together.
* Make it fun.  You may enjoy the quiet time you get on a running on a treadmill, but you’re child is probably going to complain.  Instead of doing normal adult workout routines, make up games, play sports, or dance.  It doesn’t really matter what it is, just make sure it’s fun and entertaining for your child.  Just be creative.
* Cut back on T.V. and video games.  The best way to keep your child from playing too many video games is to stop the problem before it starts.  If you allow your child to veg in front of the T.V. for hours at a time and then cut back, they’re going to be angry.  It’s best to limit times of inactivity from a young age.  If you’re having trouble getting your kids to give up the games, buy games that require physical activity like Dance Revolution or various games available on the Nintendo Wii.  This is a great compromise where you both win.
* Fit it in where you can.  Today children have busy schedules just like adults do.  If you don’t have a large open chunk of time for your kids to get exercise, you can squeeze in small activities when you do have a few minutes free.

These are just a few ways to get your kid up and active.  They may be resistant at first, but keep trying.  Starting good exercise habits when your child is young is a vital part of a healthy adult lifestyle.

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