Nurturing Children's Health: Back to School Tips for a Vibrant Lifestyle
As the summer days slowly transition into the crisp aura of fall, it's that time of year again – (almost) back to school! Along with academics, this is also an ideal moment to focus on nurturing your child's overall health and well-being. A healthy lifestyle is not only crucial for their physical growth but also greatly impacts their mental and emotional development. In this blog, we'll share essential tips to support your child's health and foster a thriving lifestyle as they head back to school.
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1. Nutrient-Rich Diet: The Foundation of Vitality
The dietary choices children make in their formative years can have a lasting impact on their long-term health. Early life lays the foundation for their overall eating habits, underscoring the significance of fostering a preference for nourishing foods from an early age. [1]
A balanced and nutrient-rich diet is the cornerstone of a healthy lifestyle for children. Ensure their meals include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar and processed foods, which can lead to energy crashes and hinder concentration. Incorporating colourful meals not only provides essential vitamins and minerals but also makes eating enjoyable and engaging.
2. Stay Hydrated: Water, Nature's Elixir
Water is often overlooked, but its importance cannot be emphasised enough. Dehydration can lead to fatigue, difficulty concentrating, and decreased physical performance. Encourage your child to carry a reusable water bottle and sip throughout the day. You can also infuse water with slices of fruits for a touch of flavour and fun.
3. Active Recess and Physical Activities
Physical activity isn't just about fitness; it's about fostering a love for movement and outdoor play and it nurtures a lifelong affection for movement extending its benefits from childhood into adulthood.
Encourage your child to participate in active recess games, sports, or after-school activities. Whether it's soccer, dancing, swimming, or simply playing tag, staying active boosts their energy, strengthens muscles, and improves overall mood.
Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions such as: Type 2 diabetes, High blood pressure, obesity and more. [2]
For children aged 3-5, encourage active play. Children aged 6-17 should aim for 60+ minutes of moderate-to-vigorous activity daily, including aerobic, muscle-strengthening, and bone-strengthening activities each at least 3 days a week. [3] What is given are guidelines only. When your child wants to exercise more, support it. The more the better, for all the different ages! Just keep the physical activity in balance with sleep, and sedentary activities, and you will have a happy and healthy child!
4. Prioritise Sleep for Cognitive Renewal
Adequate sleep is vital for children's growth and cognitive development. Establish a consistent sleep routine by setting a regular bedtime and creating a calming pre-sleep ritual. A sleep routine for 5 to 13-year-olds benefiting from 9 to 11 hours of uninterrupted sleep each night, while 14 to 17-year-olds should aim for 8 to 10 hours per night.[4]
Limit screen time before bed and ensure their sleep environment is comfortable and conducive to restful sleep. Addressing sedentary behaviour, it's recommended to keep recreational screen time under 2 hours per day. Additionally, it's important to avoid prolonged periods of sitting. [4]
5. Open Communication: A Pillar of Mental Health
As children return to school, open communication becomes crucial. Encourage your child to share their thoughts and feelings with you. This helps in identifying any stressors they might be facing, enabling you to provide the necessary support.
Fostering open communication between parents and children is crucial for a healthy relationship. Active listening, creating a safe and approachable space, and regular check-ins, can encourage meaningful conversations. Also showing empathy by sharing your own experiences, respecting privacy, and maintaining a non-judgmental attitude are key elements.
Remember, emotional well-being is as vital as physical health, also every child is unique, and the way they communicate can vary. Tailor your approach to their personality and preferences, and be willing to adapt as they grow and change.
6. Time Management and Stress Reduction
Teach your child effective time management skills to balance schoolwork, extracurricular activities, and relaxation. Too much stress can negatively impact their health. Encourage breaks, hobbies, and relaxation techniques such as deep breathing or mindfulness to reduce stress and anxiety.
7. Healthy Snacking
Snacking plays a pivotal role in maintaining energy levels throughout the day. Opt for nutrient-dense snacks like fresh fruits, veggies, or nuts. These choices provide sustained energy and prevent unhealthy cravings.
8. Lead by Example: Your Actions Matter
Children are keen observers, and they often imitate their parents' behaviours. Model a healthy lifestyle by making nutritious food choices, staying active, managing stress, and prioritising sleep. Your actions will resonate more powerfully than words alone.
9. Annual Check-ups: Proactive Health Care
Regular medical check-ups are essential to monitor your child's health, and catch potential health issues early. Proactive health care sets the foundation for a healthier future.
10. Consider supplements
As the school year begins anew, we understand the significance of ensuring your child's health and well-being for a successful academic journey. That's why we proudly offer a thoughtfully curated selection of children's supplements. With our commitment to quality and your child's well-being in mind, our supplements aim to be a valuable addition to your back-to-school toolkit.
With the school year coming soon, grasp this opportunity to support your child's well-being. Prioritise a diet abundant in essential nutrients, promote proper hydration, inspire regular physical engagement, and nurture a transparent dialogue. In doing so, you furnish your child with the resources imperative for a flourishing existence. Keep in mind, a healthy child is a happy child.