In my 22 years as a pediatrician, I have seen my fair share of earaches, sore throats, coughs, and other typical childhood illnesses. Each year, however, I encounter more and more children suffering from chronic conditions such as asthma, mood disorders, and autoimmune diseases, signaling an increase in inflammation. The good news: We can work on lowering inflammation in the body through good nutrition, regular exercise, and restful sleep.
Our kids are surrounded by foods that are full of dyes, preservatives, and sugar—a main player in inflammation. We need to feed the body nutrients that help keep the immune system calm but vigilant with a well-balanced diet of vegetables and fruits, unprocessed proteins, and omega-3 fats. Guidelines to help feed your kids well:
-
Cut all sugar to less than 24 grams per day.
-
Include at least five colors of vegetables and fruits every day.
-
Eliminate sodas, fruit juices, diet drinks, and artificial sweeteners.
-
Include fermented foods like sauerkraut or kombucha.
-
Improve fiber intake with complex grains and vegetables.
-
Cut down on pre-packaged foods, fast food, and dining out. Home-cooked meals are best.
Additionally, in our increasingly digital world, kids have become less active. Children ages 2 through 5 should get three hours of daily exercise, while older kids should aim for at least one hour each day. All children need sunshine, fresh air, and lots of movement. Tips to keep your kids active and improve their well-being:
-
Encourage activities like walking, riding bikes, and swimming.
-
Monitor the online sites kids visit.
-
Limit or eliminate social media use, which is associated with anxiety and depression.
-
Screens are not recommended at all for younger children; they lower kids’ ability to self-regulate emotions.
Lastly, our kids need rest. While we sleep, our bodies repair themselves; for example, melatonin is produced during sleep and helps heal damaged tissue. Predictable routines and regular bedtimes can help. Other ideas to help your kids get better sleep:
-
Stop screen use at least one hour before bedtime.
-
Remove screens from the bedroom and turn off lights.
-
If sleep onset is difficult, encourage prayer or meditation, journaling, or reading.
We may not be able to solve the mystery of increasing chronic conditions in our kids, but we can certainly mitigate them by helping children be the healthiest version of themselves. And it is never too late for us to set a positive example—these healthy habits are good for parents too!
DSPediatrics.com | 512.894.3737