Is your child frequently ill? Do you think you need more ways to keep him healthy? It is stressful as parents to see their children ill. We have some good habits for you to regulate towards better well-being.
Ways to keep children always healthy
Read the following points to help children develop healthier habits:
1. Establish sleep schedule
Children need 10 hours of sleep every day, compared to adults who need 8. Some adults often compromise on 6 hours, but going lower than that is harmful. Similarly, children at an average need 10 hours of sleep.
It is important to make sure that they sleep at the same time every day. Let them sleep a little longer if they get to bed late any day.
Benefits of sleep:
- Sleep allows body recover illnesses quickly
- It fights potential infections
- Boosts metabolism
- Calms emotions
- Promotes healthier mindset
Preschoolers should sleep around 10 to 13 hours a day. Elementary to mid-schoolers should also sleep between 10 to 13 hours a day. Teenagers should sleep for 8 to 10 hours a day.
Children can have personal preferences, but you shouldn’t overburden them. If your child tends to sleep around 7 hours, that’s not bad either. However, going lower could be bad.
2. Promote healthier diet
Give your children lots of fruits and veggies to eat. Add whole-grain goods in their diet and also lean meats. Buy fresh and organic ingredients and cook at home. Make sure you read labels to examine portion sizes and then cook meals.
Even snack times should be about hummus or carrot sticks. You shouldn’t promote the consumption of junk. Ask your child to help you prepare dishes. Let them choose the food they like as long it is healthy.
Take your kids to the grocery stores for learning how to shop right. Make them read labels and pick the ones you need to take home. These make staying healthy, interesting and interactive.
If your kids are finicky eaters you can search for healthy pizza recipes and cook them. Add the veggies they like for toppings or make smiley faces to decorate.
Children need to get into the habit of having veggies, so keep offering them. You could also punish them if they don’t listen to you, and they would not have a way out. Don’t be too harsh and try to explain the importance of being healthy. Finally, add some shredded cheddar with broccoli to balance both.
3. Give minimum exposure to junk food
Avoid buying or cooking sugary and fatty food. Don’t buy the ones that are heavily processed too. These are the main reasons of unhealthiness in kids.
These are sneaky foods that might seem healthy but are not. For example, sugar or syrup that is labeled ‘low-fat’ fruit drinks. Most sneaky foods are bluff, so you must avoid when in doubt.
Sneaky food could also be crackers labeled ‘kid friendly’, but have high levels of sugars. You must not give them fruit gummies too. Give them healthy and fresh food even if they have natural sugar.
4. Habituate drinking more water
Adults now need to set timers to drink water, simply because they didn’t start the habit at an early age. You must have systematic practice to consume more water for everyone in the family.
Children should consume water from 8 ounces of glasses. If they are 4 years old, they must have 4 glasses of water, which adds to 32 ounces in a day. 8 years old must have 64 ounces. You can calculate accordingly. Remember that this doesn’t include milk and juice.
Infants should not have water till they are 6 months old. Many parents start giving water to children on their first birthday. 2 years old could have two glasses of 8 ounces of milk every day. You could also alternate fresh fruit juice with milk.
Note, a child’s brain is made 80% of water, and it is essential for them to stay hydrated. This also improves cognitive development. Make sure you keep a check at the colour of their urine. It should be less than clear yellow. If there is any difference you might need to give them more water.
Contributed By: https://www.myprivatetutor.sg/