Tips on Raising Healthy Kids
Tips on Raising Healthy Kids
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Why Raise Healthy Kids?
Every generation thinks that their childhood was better than that of future generations.Ā While smaller communities still provide parents with the peace of mind of letting their children play outside unsupervised, those residing in large metropolitan cities and other areas wouldnāt think of letting their children walk out of the house alone. Kids today have much less freedom, more fears and less playtime than their parents and grandparents did.
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Todayās youth is also fightingĀ kids healthĀ and other issues that were not common decades ago, such as high obesity rates, anxiety, isolation, drug and alcohol abuse, violence, etc. The statistics are frightening;Ā one in threeĀ children and teenagers are obese, a problem that leads to āhigh blood pressure, type 2 diabetes andĀ elevated blood cholesterol levels... low self-esteem, negative body image and depression,ā according to theĀ American Heart Association.Ā One in eightĀ children are anxious; in fact,Ā NBC NewsĀ reported that teenagers are more stressed out than adults, with reported stress levels being 5.8 on a scale of 1-10, while adults reported a score of 5.1.ā
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āTwenty-one percentĀ of high school seniors say they get high, andĀ 41 percentĀ of the same group report drinking alcohol.ā Many of these problems cause children to become angry and violent; according to the School Associated Violent Death Study, between 14 and 34 school-age children are victims of homicide on school grounds on their way to and from schoolāeach and every year,ā cites theĀ Centers for Disease Control and PreventionĀ (CDC).
Many parents want to raise carefree andĀ healthy kids, but simply donāt know how. Below, we will provide tips to improveĀ kids health, both mental and physical.
Healthy Diet for Kids
To fight obesity rates, parents, caretakers and school administrators need to learn to prepareĀ healthy kids meals. Although it is easy and affordable to stop by a fast food drive through or purchase a Lunchables kit for school, those choices are part of the reason that kids are obese and unhealthy. These meals contain pesticides, GMOs, high fat and cholesterol levels, and very little actualĀ nutrition for kids.
To make sure you are providingĀ healthy kids meals, your children must be getting a balanced diet of fruits and vegetables; dairy products; healthy proteins, such as meats and nuts; oils and whole-grains.Ā Click hereĀ to look up daily serving sizes depending on the age of the child.
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To avoid toxins and pesticides in many conventional foods, try to purchase organic, raw, GMO-free and fresh staples whenever possible. Although these items are usually more expensive than regular produce, there are tips on buying organic on a budget.
Grow your own fruits and vegetables; planting a fruit tree, such as an apple tree, is a one time expense that will provide fruit for years to come. Planting seasonal varieties of tomatoes, peppers, cucumbers and kale is an expensive way to have access to fresh and organic produce without having to drive to the store.
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Check theĀ Dirty DozenĀ list to see which fruits and vegetables have the most pesticides, and buy those organic, while purchasing non-organic varieties of the items on theĀ Clean 15Ā list to save money.Ā Check store advertisements and join reward programs to save on food at the grocery store. Sign up for alerts on websites such asĀ Organic DealsĀ andĀ All Natural SavingsĀ to find printable coupons and deals on natural products forĀ healthy kids meals.
Exercises for Kids
Exercise for kids is essential to promote their health and wellbeing. āIn combination with healthy eating, it can help prevent a range of chronic diseases, including heart disease, cancer, and stroke, which are the three leading causes of death,ā writesĀ Letsmove.gov. A dailyĀ kids workoutĀ must include about an hour of physical activity.
Parents who worry about theirĀ kids healthĀ or weight often make them attend unmotivating workout sessions, join a gym or jog outside. TheseĀ exercises for kidsĀ are not very fun, and kids donāt want to do them. To promote physical fitness, parents should consider coming up with or findingĀ fun exercisesĀ for kids instead.
For example, yoga is a greatĀ kids workoutĀ that promotes strength training, flexibility, mobility and weight loss.Ā Kids yogaĀ can be done anywhere, and doesnāt need any special yoga accessories. A child can practice yoga in the backyard, on a beach, in their room or in school.
Stress Reducers for Kids
Kids today are more stressed out than ever before, that is a fact. āYoung children are increasingly experiencing stress,Ā anxiety and depression when dealing with a complicated world,ā statesĀ Psychology Today. Parents and caregivers should aim to raiseĀ healthy kidsĀ that are both physically and mentally fit. Research shows that parents often underestimate their kidsā stress levels, so communicating with your little one is essential to know what is going on in their lives. This requires parents to have difficult conversations with children about triggers that cause them to stress, such as school, peers, expectations, body image issues, etc. Ā There are ways that children can be taught from early on how to manage stress levels and promote calmness and a positive outlook on life. Yoga, meditation and mindfulness all have physical and mental benefits for kids.Ā Yoga breathingĀ exercises teaches children how to have control over their bodies and minds by practicing breathing, which lowers stress levels.
Yoga Poses for Children
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They require them to use different muscles in ways they never have before, which increases strength and flexibility. ManyĀ kids yogaĀ routines promote childrenās balance, dexterity, fine and gross motor coordination.
Kids yogaĀ offers benefits on many emotional levels; ābecause children encounter emotional, social, and physical challenges or conflicts, a dedicated and intentional yoga practice that includes breathing techniques, behavioral guidelines, and physical postures can be incredibly valuable for them, says Alexandra De Collibus, founder of Sweet Pea Yoga in an article inĀ ParentsĀ magazine.
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Guided meditation for children and mindfulness also have a variety of benefits forĀ kids health. āBy practicing mindfulness or meditation, we develop and strengthen our ability to calm and quiet our thoughts and actions, and eventually we are able to quiet our mind without struggling,ā explainsĀ Psychology Today. āJust by sitting and ādoing nothing,ā we are actually doing a lot.ā
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If your children have never practiced yoga or meditation before, it may be difficult for them to understand what to do at first. This is where a special yoga teddy bear, a small bear with a big message, can help!Ā Meddy TeddyĀ was specifically created to teach children about the benefits of yoga, meditation and mindfulness! This bendable bear can be shaped into many yoga positions, such as downward dog or a headstand to teachĀ kids yoga posesĀ in a fun and non-threatening way.
