It’s no secret that children all over the world are putting on too much weight; in the US, an astonishing 1/3 of children are overweight or obese. Being overweight as a child can lead to many diseases as an adult, including heart disease, diabetes, arthritis, high blood pressure, and some cancers. Also, overweight kids have lower self-confidence and higher risks for depression. So what can parents or societies really do to stop this epidemic? And how can family doctors and pediatricians help?
In this article, we’ll delve further into ways you as a parent can ameliorate the probability of childhood obesity.
BMI Index
The first step parents should take is to find out where your child fits on a Body Mass Index (BMI) chart. Your physician should be doing this at the well-child exams, but you can easily find childhood BMI calculators online and find out yourself. Simply identify one, enter the approximate height and weight of your child, and you’ll be provided with an index score determining your child’s relative body mass index. It is an important first
Limit Screen Time – Childhood Obesity
I grew up in the 90’s. I didn’t have access to the multifarious amounts of screens that are presently available to contemporary children. Instead of seeking entertainment through a monitor, I often had to engage in extracurricular activities outdoors, either through organized sports, or participating in ad-hoc events with friends along residential streets.
As a parent, it is tempting to throw an IPad in front of your youngster, as it alleviates one’s own obligations. However, resorting to a quick fix can often inculcate poor health habits in your children. Emphasize getting outside, thereby circumscribing the amount of time deferred to a screen and instead on being active.
Model Healthy Eating Patterns
It is a fallacy to believe that eating 3 square meals a day is a necessity. It repudiates the healthier eating patterns of our pre-industrial forebears, who often persisted with only one square meal per day. The Romans, for instance, generally consumed one large midday meal, subsisting on only small snacks for the remainder of the day.
Prior to the advent of refrigeration and other modern methods of preserving food, it was scarce. Tremendous portions of it were not easily accessible. Hence, one large meal a day was sufficient.
In modern day life, we’ve been conditioned to crave meals in the morning, at lunch, and during the evening. That is not a biological response, it is one that has been socially contrived. Model healthier eating patterns, by crafting one large meal per day, and providing healthier snacks for your child throughout the day.
Move as a Family – Childhood Obesity
Integrate movement into your family routine. Children are seldom incentivized when the placation of a screen is more desirable. Morning walks, evening walks, or enrolling your child in local recreational sports are all viable options in imbuing exercise as a sufficient substitute for more indolent endeavors. Children aged 3-5 should be physically active throughout the entirety of the day. Children aged 6-17 need at least 60 minutes of physical activity per day.
Prioritize movement as a family, rather than the more amenable setting of a couch and television.
Regulate Healthy Sleeping Patterns
Healthy sleeping patterns have been scientifically proven to reduce incidences of type 2 diabetes, obesity, and issues with attention-span and behavior. Children who do not receive the clinically recommended amount of sleep are at risk of being overweight. The reasons for such a correlation are dubious but are nonetheless definitive.
Regulating a healthy sleeping pattern improves the fluency of one’s circadian rhythms. One’s circadian rhythms modulate when a body expects to be active, when it needs to be attentive, and when it can rest. Promulgating an optimal sleeping pattern in your child can be paramount in deterring any unwanted weight gain.
Consult a Doctor – Childhood Obesity
If no amount of activism on your child’s behalf is improving their BMI, consult a doctor. They can equip you with further resources to prevent the onset of terminal obesity.
Aside from age, the number one indicator of COVID-related deaths was obesity. It is not a health condition that should be championed nor lionized. Establishing a healthy relationship with food and exercise is a significant indicator of your child’s well-being in the future.