Factors such as heredity, diet, exercise, and sleep all have a role in the development of childhood obesity. If the places we spend most of our time (home, school, workplace, and recreation) do not promote health, eating healthily and getting adequate exercise may be challenging.
One out of every five American kids is overweight. Children who are overweight or obese are more likely to develop health problems, including asthma, sleep apnea, bone and joint issues, type 2 diabetes, and heart disease than their normal-weight peers.
Stroke, many forms of cancer, early mortality, and mental illnesses like despair and anxiety are all more common in adults who are overweight or obese. While there is no silver bullet for preventing or treating childhood obesity, there are numerous steps adults may take to set an example of health and wellness for their children.
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Model A Healthy Eating Pattern
The nutritional value and cost of frozen and canned produce is comparable to that of its fresh counterpart. Look for veggies and fruits packaged in 100% fruit juice with reduced sodium or no salt added.
Children are likelier to achieve and maintain a healthy weight if their families adopt similar eating habits. Your family will be in the best possible health if you follow dietary standards and feed them a diet rich in colorful vegetables and fruits, whole grains, lean proteins, and low-fat dairy products.
Make sure your kids are getting enough nutrition by having them eat a lot of fruits and veggies. Replace sugary beverages like soda, fruit drinks, and flavored milk with healthier alternatives like water, 100% juice, and fat-free milk to encourage healthier beverage choices among children.
Move More As A Family
Youth who regularly engage in physical activity have improved muscular and bone health, enhanced cardiovascular fitness, and reduced body fat. Young children (aged three to five years) benefit from daily physical activity. Children between the ages of six and 17 should engage in at least 60 minutes of daily physical exercise.
Make meeting the Physical Activity Guidelines for Americans a family affair to encourage your kids to get up and move more. Before and after-school walks with the family pet, bike rides, and backyard racing all qualify as physical exercise. Active tasks like vehicle washing, vacuuming, and leaf raking are also acceptable.
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Set Consistent Sleep Routines
Proper rest may lessen the risk of developing type 2 diabetes, obesity, accidents, and behavioral issues. Children who don't get enough shut-eye are more likely to accumulate excess weight. How exactly sleep contributes to weight growth is still a mystery that scientists are attempting to unravel. Possible explanations include reducing a kid's activity level and encouraging them to eat more.
About how long should young people rest?
- Preschoolers need 11-13 hours of sleep daily, including naps.
- Children aged 6-12 need 9-12 hours of sleep each night.
- Whereas those aged 13-18 require 8-10 hours of sleep per night.
A regular bedtime routine, even on weekends, may improve kids' sleep quality.
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Replace Screen Time With Family Time
Teens who spend too much time in front of screens often have trouble sleeping, put on extra pounds, do poorly academically, and experience emotional distress. Less time spent in front of the screen means more time for family activities and fewer opportunities for bad snacking.
Screens should be turned off one hour before bedtime and should never be allowed in a child's bedroom. The American Academy of Pediatrics suggests that families develop a media strategy that includes specific strategies for limiting children's exposure to media.
If you're worried about the effects of your child's weight on their health, consult with their doctor. Families may adopt healthy habits as a unit, but only if surrounded by positive influences. Find out more about what's possible in the fight for universal access to healthy, active lifestyles.
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