The Top 10 Health List
The Most Important Things You Can Do For Your Child's Health
By Diane Peters
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Is your family health to-do list getting a little unwieldy? With info coming at you about everything from food groups to flossing, it's hard to keep track. And it's even more difficult to know what will have a lasting impact. Let's say there's only room in your brain - not to mention your wallet and your schedule - for 10 health moves to protect your child. What would they be? We posed that very question to a team of health experts. They weighed in on the most effective, straightforward ways to have a lasting impact on your child's mental and physical well-being.
1. Go on germ patrol. Have your children cover their mouths when they cough (use the crook of the elbow to keep hands guck-free), sneeze into a tissue and wash their hands often, especially after using the toilet and playing outdoors. "I know it seems basic, but they're just good habits," says Jasmine Carino, a naturopathic doctor in Toronto. "You don't want to be super-clean all the time, but you do want to prevent the spread of bacteria." She suggests kids sing "The ABC Song" while they wash their hands - that's long enough to really get the germs off. For bonus points, have them slow down while brushing their teeth too, as they're more likely to reach the back.
2. Breastfeed if possible. "Numerous studies have shown the advantages of breast-feeding over formula feeding for your child's health. Children who are breastfed have lower risk of allergies, obesity, diabetes-the list goes on," says Melinda Johnson, a registered dietitian in Phoenix and a spokesperson for the American Dietetic Association. Breastfeeding has also been linked to stronger immune systems, lower cancer risk long term and better cognitive development in babies. "It has an impact on mental health as well," says Johnson. "Some studies have found it increases the serotonin receptors in the brain." The American Academy of Pediatrics suggests mothers breastfeed exclusively for about six months before introducing solid foods, and continue to nurse until the baby's at least a year.
3. Make sleep a priority. Why are we always looking for the magic bullet? We already have it in sleep. Children grow, build up their immune system, digest food and cement learning while they sleep. Dr. Kathleen Clarke-Pearson, a general pediatrician in Chapel Hill, North Carolina, thinks anxiety or depression problems in children get worsened by lack of sleep. Very young children need upwards of 12 hours of sleep and kids age 10 need around 10 hours. "A lot of the parents I see do not have a consistent bedtime routine, and the child is leading the way," she says. Bedtime power struggles are normal, but when kids win, their health suffers.
4. Have a family meal. Nutritional research finds that kids who eat regular sit-down dinners with their family take in more fruits and vegetables, and scarf down fewer fried foods and soft drinks when they're away from home. You've probably already noticed that you cook better food when it's for the whole gang, and children develop a taste for healthy food when they eat it night after night. "The studies on family meals go beyond nutrition. Kids who eat together as a family have benefits related to school, self-esteem and development. It helps them become a better person," says Johnson. The family meal gives you a chance to hear the latest schoolyard gossip and discover who's getting A's and who secretly despises ballet class. Even if the meal is just a sandwich and bowl of canned soup, there are still multiple benefits to chowing together.
5. Use seat belts properly. "The leading cause of accidental death in children is motor vehicle accidents," says Robin Wilcox, director of programs for Safe Kids Worldwide. You can't do much about dangerous people on the road (except not be one yourself), but you can put your child in the right safety seat for their height and weight. Infants should be facing backwards for at least a year - even longer if they don't exceed the weight of their seat. And when a toddler outgrows his car seat, he should be in a booster until he can wear a seat belt with these details in place: his knees bend at the front end of the seat, the seat belt does not rest on his stomach and the shoulder belt rests on his shoulder or collarbone. (Your child may be as old as 12 when this happens.) As for older kids and teens, you've got to be firm about wearing that seat belt. "It's worth an argument to save their life," says Wilcox.
6. Limit screen time, boost play time. Unstructured playtime, according to a recent report from the American Academy of Pediatrics, makes children more creative, helps them learn to problem solve, fosters cooperation with other kids and even helps them flourish in school. Dr. Clarke-Pearson says playtime is being eroded by screen time, even for toddlers and babies. "What's best for human brain is interaction with caregivers and the environment around them, not passive viewing," she says. She says children need a limit of one to two hours a day of total screen time - which includes TV, video games and computers - so their lives can be balanced between watching and doing. As well, the AAP recommends no television for kids under age 2. Monitoring this time is easiest when kids have no screens in their rooms and TVs and computers are kept in one central place (ideally the family room). In addition, watching TV or working on the computer with your child augments their experience and helps children learn more thoroughly about what they are seeing.
7. Pay attention. It's a fine line between being a helicopter parent - who's always hovering over the child's every move - and attentively supervising your child to be sure she's safe. "Active supervision is just being aware and being close by," explains Wilcox. How close you are to your child depends on her age and what she's doing. You should keep your hands on an infant in a bathtub, for instance, and remain in arm's reach for a toddler or young child (and never leave the room). At a pool party, Wilcox suggests that one parent at a time be in charge of intently watching the kids - no talking with adults, no leafing through a magazine. You'll want to pay extra attention as well when your kids are using scissors, crossing the street or climbing on outdoor playground equipment.
8. Spend time together. Switch off the TV, the email and the stove and get down on the floor, pull out a book or toss a ball outside. "Quality time is time that the child knows is dedicated solely to them," says Luanne Southern, senior director of prevention and children's mental health with the National Mental Health Association. For babies, those moments with mom and dad translate into brain development and language skills. As children get older, parental attention creates good mental health. "It forms a bond that adds to a child building trust, and that over time turns into resilience and self esteem," says Dr. Clarke-Pearson. But Southern says parents sometimes think just little kids need one-on-one attention. "Children in junior high and high school needs us just as much as they did when they were babies." Simply put: A confident child will make better choices and withstand hard times better. Build her self-esteem by noticing lots of reasons to compliment her - the more specific, the better. Kids depend on their parents to show them consistent love and caring. This promotes a child's sense of trust, which, in turn, builds self-esteem.
9. Get a great doctor. Find a fantastic general practitioner or pediatrician. Someone who knows kids' health will make way in her schedule to see a scary cough or nasty cut, and keep you informed on the latest guidelines for children's health. Seeing the same doctor consistently will also help you keep on top of your child's immunizations. "It's very important that kids have a health care professional they can talk to and that the parent encourages that relationship to mature and grow," says Dr. Diane Sacks, a Toronto pediatrician who specializes in adolescent health. With teens, be prepared to step outside so your child can develop a trusting relationship and also, if necessary, privately ask the doctor about sex, sad feelings, troubled relationships, drugs or alcohol.
10. Be a healthy role model. The children won't pay attention when you break away from your favorite reality TV show to shout, "Enough of the video games - get outside and play!" Wilcox agrees: "Modeling is very, very important." When you buckle up in the car, or serve yourself a salad instead of a plate of fries for lunch, your actions speak louder than your words. And if you take time to nurture your own physical and mental health, kids see that. "It makes us able to handle the stressors of our daily lives," says Southern. Whether it's slipping out to the gym a few times a week, or indulging in a long bubble bath every night, do what you have to do. A healthy, cared-for parent is simply better at their job.
Get more information in Healthy Kids, including how to spark children's creativity and encourage healthy eating tips.
