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Get children active and keep them healthy

GET CHILDREN ACTIVE AND KEEP THEM HEALTHY

Being physically fit has many benefits. This is not true of adults alone but also true for children. I remember as a child I would love to play in the outdoors. Every day my friends and I would spend at least an hour playing all kinds of games from football to cricket to various other physically taxing games. But, today its sad that we hardly see kids playing in the outdoors.

Children of today’s generation are born with technology gadgets around them and by the time they are 5-6 years of age they are so hooked to these gadgets such as Ipads or laptop or mobile phone etc. Most are gaming addicts and are interested in indoor and cyber games than playing in the outdoors.

But, sitting at home in front of the computer or playing on the Ipad or mobile phone is not good for children. These have a bad effect on the child’s physical strength, growth and fitness. Children should play in the outdoors and exert themselves in physical activities for at least an hour (60 minutes) daily. This is the minimum that a parent should see to it that the child follows. And, you’ll soon discover all the easy and enjoyable ways to help your child meet this regime. Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety!

Three types of physical activities are very important that every child must follow

1. Aerobic Activity
Aerobic activity should make up for most of your child’s 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity at least 3 days per week.

2. Muscle Strengthening
Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days a week as part of your child’s 60 or more minutes.

3. Bone Strengthening
Bone-strengthening activities include jumping rope or running, at least 3 days a week as part of your child’s 60 or more minutes activities in the outdoors.

 Tips to help kids get active

** Encourage walking to school and getting active as a family

** Get them to cycle or run instead of getting a ride

** Ask them to walk the dog with you

** Have them carry the groceries from the market

** Encourage them to dance to their favourite music

** Replace computer and TV time with something active

** Build active opportunities into daily classroom routines and encourage students to join a school sport team

** Take kids to the playground or to the park to play

** Reduce screen time

This will help them to achieve the physical fitness and stay fit which will help them throughout their life.

We hope these tips on promoting physical activity and health among children prove valuable for both you and your child. If you found this information helpful, we’d love to hear your thoughts in the comments below. To explore more insights on children’s health, check out Healthy Reads or for further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Everyday foods for Memory and Concentration

Relax!!! You are not the only one. We all cruise in the same boat. These are common concerns that every parent faces.

The key to concentration, memory and intelligence to a great extent depends on the food that a child eats. It is very vital that a child’s food be balanced and most of us fail to understand this.

We come across a variety of food items on a daily basis and also practically use them in our own kitchen. But, we barely know of its potent usages.

Yes, some of the responses to the curious questions above are in our very own kitchen. Let us explore the foods that help our kids concentrate and intensify their memory.

ALMONDS:

These little brown coloured ovals also called ‘Badam’ is preferably the world’s healthiest food stuff. Almond is generally rich in proteins. Protein helps repair brain cells and boosts cognitive functions. Almonds contain the mineral Zinc which acts as an antioxidant in the body that competes against the free radicals which otherwise attack and breakdown brain cells.

Vitamin B6 and E promote brain health and also slackens the ageing of brain cells; which eventually harms the memory. Omega-3 and Omega-6 fatty acids present in almonds upsurge intellectual levels. Magnesium promotes the strengthening of brain nerves.

RED ONION:

Red Onions have decent levels of anthocyanin and quercetin. Researchers propose that flavonoids including the anthocyanin’s have the ability to prevent age-related brain impairment. It also enhances memory. Anthocyanin inhibits neuro-inflammation, activating synaptic signalling, and improving blood flow to the brain. This makes it an excellent memory food.

A 2005 study by Hokkaido Tokai University scientists concluded that di-n-propyl trisulphide, a sulphur compound found in onions, improves memory impairment.

INDIAN GOOSEBERRY:

Indian gooseberry, popularly known as Amla is a fantastic brain food. We all have memories of our parents feeding us chyawanprash (prepared using Amla) as they believed Amla increases memory. Our Indian beliefs do have some scientific evidences that prove them right.

The antioxidants present in Amla fights against the free radicals in the body which otherwise attack and breakdown brain cells. Vitamin-C content of Amla in it helps in the production of norepinephrine, a neurotransmitter which improves brain activity. The iron content in Amla facilitates oxygen transportation, preventing brain degeneration.

WATER:

Yes, water. It is an absolute surprise!

Brain gets its electrical energy from water which keeps the brain functions going including thought and memory. Water is also needed for the production of hormones and neurotransmitters in the brain. Now, when you provide enough water to your brain you will be able to think faster, be more focused, and experience greater clarity and creativity. Daily hydration is required for optimal brain function as brain cannot store water.

FATTY FISH:

Brain requires essential fatty acids like Omega 3 and Omega 6 fatty acids. We need to include it in our regime as the body cannot process these acids. Fatty fish as the name suggests is filled with good fats – Omega 3 and Omega 6. Including fatty fish in the diet can boost the memory function by 15 percent. The fish highest in omegas include salmon, mackerel, sardines, rainbow trout, and albacore tuna. If you don’t like fish or eat it rarely, consider taking a fish oil supplement.

Gift your child with good and balanced nutrition and see the healthier them; booming in all facets of life. For more articles and guidance explore our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Do Children Need Exercise and Nutritional Care?

exercise and nutrition for childrenExercise/Physical activity is important for everyone, but more so for children and adolescents as it plays a key role in the development of their personality. Hence, it has increasingly become important to encourage a healthy lifestyle among them. Having said this how much children need to exercise depends on age.

Why Is Exercise Important For Children & Adolescents?

Exercise for children is important for both their physical and mental well-being. By staying physically active, children and adolescents can reduce the risk of stress, depression and other mental health issues. Physical activity can also help teenagers maintain a positive body image because physical activity is beneficial to the human body.

How Does Exercise Benefit Children?

  • It improves immunity
  • Helps in building better focus
  • It helps in strengthening the lungs and the cardiovascular system
  • Keeps the children in a happy mood due to the release of feel-good hormones called endorphins
  • Helps in maintaining good brain health and also helps in enhancing memory
  • Decreases the risk of developing certain diseases, including obesity, type 2 diabetes, and high blood pressure in later years
  • Helps in maintaining a healthy weight
  • Exercise can help children of all ages and can prevent weak bones (osteoporosis) in later years by strengthening bones and joints
  • Helps in performing well in sports

How Long Should Children Exercise For?

Children and adolescents should do 60 minutes or more of physical activity each day. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally-appropriate, fun, and offer variety.

Having a balanced exercise routine is good. let’s take a look at 

The three parts of a balanced exercise routine are Aerobic exercise, strength training and flexibility training.

  1. Aerobic exercises

Aerobic exercises increase the heart rate and breathing rate. When you give your heart and lungs this kind of workout regularly, they get stronger. Aerobic exercises should be fun and easy exercises for children that they will love to engage in. Some of the aerobic exercises that your children will enjoy include Swimming, Skating, Cycling, Jogging, Dancing, Skipping, Football, etc. Some team sports that provide a great aerobic workout are basketball, hockey, rowing, cricket and badminton.

  1. Strength Training

Go for exercises that strengthen bones and muscles. Experts recommend that children and adolescents, ages 6 to 17, should get at least one hour of moderate to high-intensity aerobic exercise every day. Strength-training activities that build muscle should also be part of a 60-minute exercise routine on at least three days of the week.

Young people ages 13 to 17 should do a variety of moderate to vigorous physical activity for 60 minutes each day. Along with aerobic exercises like running, jogging, fast walking, circuit training, one should also include sit-ups, push-ups, lunges and squats.

Some of the Exercises Include: 

  1. Lunges: Children can improve their balance and strengthen their legs with some lunges
  2. Squats: are the best for building quads, hamstrings, and glutes, and they help to strengthen your child’s lower back as well
  3. Push-ups: can also be done on the knees or on the feet, according to the child’s ability. Don’t worry if they don’t have the form right initially

Encourage your child to Warm up before exercise and cool down after exercise to prevent muscle soreness and injury.

Warm up before exercise: Warming up before exercise prevents injury by softening the muscles and making them supple. Some warm-up exercises you can do are:

  • Slow jogging or walking
  • Stretching all the muscles they’re going to use (hold each and stretch for 8 to 10 seconds, but never until it hurts)

Cool down after exercise: Cooling down after high-intensity exercise is important for relaxing and softening the muscles. Cool down or ballistic stretch begins to lower the heart rate, improves flexibility and will speed up recovery from a workout.

Some Cool Down Examples Include: 

  1. Hamstring Stretch: The stretch helps Hamstring muscles that are on the back of the thigh 2
  2. Side Lunge: This stretch works the inner thighs
  3. Calf Stretch: This stretch feels good after running or walking.
  4. Butterfly Stretch: Children are usually quite adept to the butterfly stretch and it relaxes them well after a good physical activity.

Nutrition is Equally Important When You Exercise 

While exercise is very important, nutrition is equally important for children and adolescents to lead an active and healthy life.

Children who eat healthy, well-balanced meals and snacks will get the nutrients needed to perform well in sports. Kids and teens who play a sport that can involve 1½ to 2 hours or more of activity in a day, in particular, may need to consume more balanced nutrition to keep up with increased energy and fluid demands.

We trust that this article on exercise and nutrition for children assists you in making informed decisions about your child’s health. Do let us know your thoughts in the comments below. For more on Kid’s Health check out Healthy reads. To get expert advice, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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The Link Between Sugar and Child Behavior

The Link Between Sugar and Child BehaviorIs sugar and child behavior connected? Before we delve into that, we need to understand that a perfect balanced diet of carbs, proteins, essential fats, vitamins and minerals is important during the growing age of the child. It is an ongoing research on whether food intake is really linked to a child’s behavior and mood. Below are the effects of healthy and unhealthy eating habits on the mood and behavior of a child.

Healthy Eating Habits (Includes a balanced diet)

  • Better concentration
  • Improved learning skills
  • High grasping power
  • Socially active in making friends, prefers to play in groups
 Unhealthy Eating Habits (Includes consumption of sugary food, preservative containing food, food colouring foods)

  • Lack of concentration in any given task
  • Hyperactive
  • Mood swings
  • Nutritional Deficiencies

We tend to correlate the word ‘kids’ with chocolates, ice creams, candies and cakes, etc.. The basic ingredient in these items is sugar!

Sugar and Child Behavior in Relation to Nutrition

Sugars are simple carbohydrates that easily get absorbed in blood glucose. Sugar is an empty calorie food i.e it has no nutrients and provides only energy.

Sugars have various forms like white sugar, brown sugar, honey and corn syrup. It’s a myth that jaggery, honey and brown sugar are better off than white sugar. Calories coming from them are same. The only difference is that white sugar is absorbed faster in the bloodstream than other sources.

Fruits naturally contain fructose with fiber which makes you feel fuller and are rich in water content, vitamins and minerals. On the other hand, colas or sugar candies contains only fructose syrup which disrupts the brain signal of being full and the child feels hungry again

Hidden Sugars in Food

Hidden Sugar means that the packet of food doesn’t show the word sugar on the ingredient list but still contains sugar labelled as other names such as dextrose, dextrin, corn syrup, or barley malt.

When consumed more than the required amounts and on a daily basis, sugar affects various parts of the body and mind:

  • Teeth (Tooth Cavities): Bacteria live on sugar medium. When kids don’t brush well or don’t drink water after eating, bacteria tends to overgrow, which in turn leads to cavities and tooth decay.
  • Brain: Impaired ability to memorise things, as the brain doesn’t get the right amount of nutrients to function.
  • Behavior: Sugar numbs the neurons in the brain, shortens a child’s attention span and makes them hyperactive.
  • Immunity: Constant bouts of cold and cough makes it difficult to sleep at night.
  • Metabolism: A child is at a higher risk of being obese and developing long term diseases like Diabetes.
  • Hormonal: Being in the growing stage, they are more prone to hormonal issues like acne, early onset of puberty, dandruff, skin issues, impaired growth.
  • Worms: Thread worms are caused due to bacteria thrive on sugar if the intake is high.

How to Minimize Sugar Dependence

  • As parents, we need to change our attitude of rewarding kids with sugar-rich foods every time they complete a task or behave well.
  • Fix up a Treat day like once a week or fortnightly wherein only on that day they can eat their favourite chocolate, cakes or candies
  • Substitute ready to drink fruit beverages with homemade smoothies or freshly prepared pulp fruit juice
  • Train them to choose healthy items like high fiber biscuits instead of cream-based biscuits
  • Prepare desserts at home with less sugar and store it. This way you minimize the chances of buying them from a shop
  • Be gradual and change one habit at a time. Don’t be adamant on changing the habits all at once.

How to Encourage Healthy Eating Habits

  • Make them learn all the food groups – vegetables, fruits, cereals, pulses, dairy. Either draw it on a paper or show them the real foods. Ask them to pick up the ones they want to eat for that particular day. This way, you can plan for 2-3 days in advance.
  • Usually, unhealthy eating habits make them vitamin and mineral deficient. So consult your doctor and start the appropriate supplements for it.
  • Prepare attractive snacking ideas in their tiffin boxes like a veggie stuffed roll, colourful sandwich, idlis made with spinach puree or tricolour idlis.
  • Remember the negative effects of unhealthy eating don’t show up immediately. It’s a long term consequence. But if the child’s health is compromised with headaches, asthma, cold/cough then the negative effects are seen in the short term.

Another important factor is being intolerant to certain food items like dairy products (casein) or gluten (wheat), which may make them aggressive, cranky and/or fussy. Common food allergens like soy, peanuts, corn and nuts also adversely affect the behaviour of the child in a negative way.

It is always better to read labels of food packets before purchasing. Be aware of what you and your kids are consuming. In case of doubts, do consult a doctor or nutritionist.

We hope this article on sugar and child behavior helps you make smarter nutritional choices for your children. Do let us know your thoughts in the comments below. For more on Kid’s Health, click here. To get expert advice, speak to a GOQii Coach by subscribing for Personalised Health Coaching.

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