Children and adolescents are very
much affected by the important medical disease known as childhood obesity. It
is especially concerning because childhood obesity often predisposes children
to health problems such as diabetes, high blood pressure, and high cholesterol once thought to be the domain of adults. Also, sadness and low self-esteem in
children can result from obesity. Improving your family’s eating and exercise
habits is one of the best ways to combat childhood obesity. Obesity in children
is treatable and preventable, helping to safeguard your child’s current and
future health.
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| [An Obese Child] |
Obesity is frequently associated
with a number of chronic diseases. Another dangerous problem that requires
rapid intervention is childhood obesity. In every nation of the world,
childhood obesity is one of the most important global public health concerns of
the 21st century, according to the WHO. Obesity among school-age children and
adolescents has increased more than tenfold in just 40 years, from 11 million
to 124 million. Childhood obesity can have a severe impact on a child’s
physical, emotional, and social well-being if left unchecked. Though, there are
many points to be adopted to avoid childhood obesity, however, here I would
like to emphasize the following 7 tips that are practically working well. These
are-
1. Healthier eating habits- This is very important to monitor what type of diet, we are giving to our children?
There is no place except own home to provide good and nutritional food to the children. A
child can have a very good day of dietary intake with careful planning. It includes
a variety of whole-grain foods, vegetables, fruits, and dairy products in your
child’s diet, along with low-fat or fat-free milk. They will receive most of
the nutrients they need to build their bodies and minds from this.
2. Sleep well- It
is very important to get proper sleep in childhood. Good and sound sleep in
children more than 6-8 hours daily can help in the prevention of type 2 diabetes,
obesity, accidents, poor mental health, and attention and behavior problems. Did you know that teens ages 13-18 require
8-10 hours of uninterrupted sleep each night and teens ages 6-12 require 9-12
hours? Obesity is related to lack of sleep in part because it can cause us to
eat more and do less physical activity. Make sure your kids are active during
the day, keep screens out of their beds, and maintain a regular sleep routine
even on the weekends to help them sleep better.
3. Consuming enough water- Water is vital for human health, as we all well know, and it is crucial to teach this
to children as well. It is recommended to drink 8 to 10 glasses of water a day.
Give them a water bottle and explain that they should empty it completely four
times (depending on the capacity of the water bottle) throughout the day to
include this in their regular routine. This would help them establish a habit,
but keep in mind that it may take some time and your child may not initially
drink the entire bottle during the designated time.
4. Never let children skip breakfast- This crucial meal jump-starts your metabolism, increases calorie expenditure, and
prevents you from overeating later in the day. Notice what they are drinking as
well. Most young people do not drink as much water as suggested. According to
the Academy of Nutrition and Dietetics, children ages 4 to 8 should have seven
cups a day, while children ages 9 to 13 should have nine to 10 cups and teens
should have 10 to 14 cups a day. Juices, sports drinks, and sodas are not
healthy alternatives because they usually contain a lot of sugar. Instead,
stick to drinking water or low-fat milk.
5. Avoid
distractions/entertainment during the meal- Children can now frequently eat while using a screen, for instance, watching TV, playing
games on the computer, or using a mobile phone. It is a serious and harmful activity.
The child is distracted by looking at a screen, which causes him to consume
less or much more than he should. Enjoy the company of your family as you eat
together without interruption.
6. Reduce screen time- Not counting sleep, adults and children spend more than 7 hours a day sitting. Many
of these sedentary hours are spent using a phone, tablet, or computer while
sitting or lying down, watching TV, or playing video games (also known as
screen time). Among
health terms, excessive screen time is linked to poor sleep, weight gain, poor
academic performance, and poor mental health in youth. Reducing screen time
leaves more time for family activities. The American Academy of Pediatrics
recommends developing a family media plan, including tips such as avoiding
technology use during meals, charging electronic devices out of bedrooms at
night, turning off screens an hour before bedtime, and more.
7. Eliminate the temptations- Your child is more likely to eat junk food if you have it in the pantry. Children
look up to their parents as role models for eating. So, set a good example for
your kids by keeping high-calorie, sugar-laden, salty snacks out of the house.
Remember that sugary drinks also include calories, so try to limit the amount
of soda and juice you buy for your family.
Stay healthy, stay safe...
