It’s time to talk about kids and teaching your children how to make healthy choices. Do not wait - start when they are young! This helps them to avoid making unhealthy choices and developing lifelong bad habits. It is important that parents set a good example. Simply telling your kids what to do will not always work; they need to see you choosing healthy habits too.
If you don’t have any kids, or your kids have grown into adults, you may think you don’t need to read this, but I challenge you to continue. You may have grandkids, or you may know other parents that would benefit and you can pass this along to them. We all learn from each other and by sharing what we know we can benefit others in so many ways.
My kids are now adults, but I do have a granddaughter and it is important that I set an example and practice good habits. They do watch us. When my kids were growing up, I watched what they ate or the things they did outside of our household. They didn’t always make good choices, but we taught them how to eat healthy, choose good friends, and to be careful what activities they selected. Again, it is important to teach them while they are young because as they get older, they get set in their ways. As we all know, it can be hard to break old habits.
Establishing Positive Habits
Nutrition
Children in the United States weigh more than they used to. They eat too much food high in fat and sugar. They spend less time being physically active. Children who struggle with weight have an increased risk of future health problems. These can include diabetes, high blood pressure, heart disease and cancer.
You can help by paying attention to the kind of food you buy. Serve a variety of healthy foods and limit junk food. Keep fresh fruits and vegetables available. These make for healthy snacks and meal sides. Low-fat foods may contain unhealthy items, such as added sugar. Use proper portion sizes. Read the nutrition facts label to find 1 serving size.
Eat meals and snacks together as a family. Eat at the table and not in front of the television.
Give your children plenty of water and milk to drink. Limit or avoid sweetened and regular-calorie drinks. These include fruit juice, soft drinks, sports drinks, energy drinks, sweetened or flavored milk, and sweetened iced tea.
Physical Activity
Monitor your children’s activities. They should have no more than 2 hours of screen time per day. Screen time includes the television, computer, tablet, and video games. You should also set time limits on smart phones as a part of screen time. Promote physical activity instead.
Make physical activity part of your family’s routine. Take a walk, visit the community pool, or go on a bike ride.
Encourage your kids to try group activities, such as team sports or an art class. These can help a child’s growth and self-esteem. Find other aerobic activities to add to your children’s day.
Sleep
Make sure your children get plenty of rest. Talk to your doctor about the amount of sleep your child should get for his or her age. Proper sleep is essential and helps our bodies to regenerate and refresh each night.
Personal Hygiene
Teach your child the importance of regular health check-ups and model healthy oral health habits for them. This includes brushing teeth twice per day and flossing once per day. Take them to the dentist for regular cleanings every six months.
Avoiding Negative lnfluences
Tobacco, Alcohol, and Other Drugs
Kids may become curious about drugs at a young age. Some children try tobacco, alcohol, and other drugs by the time they are in middle school. Studies show that kids are less likely to use these if you talk to them early.
You can help by making it known that it is not okay to smoke cigarettes, vape/use e-cigarettes, chew tobacco, drink alcohol, or use drugs. Set clear consequences if they break these rules. Explain why these substances are harmful and encourage your children to ask questions. A true story may get their attention more than facts and statistics alone. Give real-life examples of people who have had bad things happen from using alcohol, tobacco, or other drugs.
Peer Pressure
Talk to your children about peer pressure. Role-playing can help prepare them to say no if someone offers cigarettes, alcohol, or drugs. Get to know your children’s friends and their friends’ parents. When our children where young, we did not permit them to stay overnight at a friend’s house unless we knew the parents. Build trust with those parents and let them know the rules you expect your children to follow. Always ask your kids what they are doing, where they are going, who they will be with, and when they will return. Make sure there is a way you can reach them and a way they can reach you.
Pay attention to how your actions affect your children. For example, if you use tobacco or drugs, they may think it is okay for them to do the same. Set a good example for them to follow!
How to Keep Your Kids Healthy
Wash hands frequently. Your mom was right! Doctors stress the importance of washing hands before meals, after using the bathroom, after touching or playing with pets and animals, and after coughing, sneezing, or blowing your nose. Little kids (and big kids, too!) need lots of reminders, but all those gentle nudges toward the sink are worth it. Hand washing is the best way to prevent the spread of germs.
Ditch antibacterial soaps and heavy-duty cleaners. Research has shown that while antibacterial soaps and chemical cleaners kill or inhibit bacteria, they also destroy the good bacteria that help keep us healthy. Simple soap and water are good enough for hand washing, and gentle cleaners (such a vinegar and water) are great for most household cleanups. Thieves Household Cleaner is a perfect choice for great all-around cleaning.
Keep kids home when they are sick. When my kids came down with a fever and a cold, I kept them home and gave them plenty of rest, fluid, and TLC. Taking it easy for a few days boosts your child's chances of a quick recovery. A child who continues to go to day care or school could catch a secondary infection or even spread the virus to another child.
Give a daily probiotic. Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. They are often called "good" or "helpful" bacteria because they help keep your gut healthy.
Let kids feel their feelings. Poor emotional health can weaken the immune system, increasing susceptibility to colds and other illnesses. Help boost your child's health by recognizing and respecting his/her feelings. So often adults will jump in and say “It will be okay” or “Don't worry” or “Let's think about something else” when a child is scared or sad. It is better to begin by allowing them space to feel their emotions and to connect. Try saying “That sounds like it was really hard” or “I'm sorry you're going through this."
Final Thoughts
Most children look up to their parents. They are always watching us, so it is important for us 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.
This week on my “Freedom-n-Joy Essentials” page, I am talking about all the KidScents from Young Living. If you are interested in learning more about how to keep your kids healthy with essential oils, click on this link.
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