Healthy Habits Start Young: A Guide to Preventing Childhood Obesity

Healthy Habits Start Young: A Guide to Preventing Childhood Obesity

18 days ago | 5 Views

The increasing incidence of childhood obesity, particularly in the aftermath of the Covid-19 pandemic, has become a pressing health issue. Extended periods of inactivity during lockdowns, coupled with a heightened dependence on screen-based entertainment, have placed children at a greater risk for unhealthy weight gain.

Dr. Prashant Patil, Consultant Pediatric Endocrinologist at Narayana Health SRCC Children's Hospital, emphasizes the importance of parents and caregivers recognizing the seriousness of this situation and adopting healthy practices to protect children's overall well-being.

Children who are overweight not only encounter various health problems but also endure feelings of embarrassment and social discomfort. Childhood obesity can adversely affect self-esteem, making children vulnerable to body shaming and ridicule from their peers.

For conscientious parents, the presence of overweight or obese children should raise alarms. It is crucial to seek medical advice, providing the doctor with insights into the child's dietary and activity patterns. Adhering to the physician's recommendations for implementing healthy lifestyle modifications is essential.

Diet and Lifestyle

It has been observed that many working parents, due to their hectic schedules, often resort to convenient food options. As a result, processed snacks and fast food have become increasingly prevalent in today’s fast-paced environment.

Moreover, contemporary lifestyles tend to be sedentary. Children frequently spend more time engaged with electronic devices than participating in physical activities outdoors. Excessive screen time can contribute to weight gain and lethargy, while also disrupting sleep patterns. Insufficient sleep is linked to a higher likelihood of being overweight.

Common causes why children become obese

• Overweight parents – Family eating habits can significantly influence a child's weight. Parents who are obese may be less concerned about their children's weight compared to those who prioritize fitness.

• Genetics – In rare cases, genetic abnormalities can lead to significant childhood obesity.

Health concerns

According to General Practitioner Dr. S. Krishnaswamy, children who are obese may face several potential health issues, including:

⦿ The rising incidence of Type 2 diabetes, hypertension, and elevated cholesterol levels among children.

⦿ The development of eating disorders, such as bulimia or binge eating.

⦿ Orthopaedic issues, which may involve complications related to joints and bones.

⦿ Liver conditions, particularly fatty liver disease, along with associated gallbladder complications.

⦿ Respiratory difficulties, including obstructed airways and shortness of breath during physical activity.

⦿ Sleep apnea, which can hinder breathing during sleep, leading to snoring, frequent awakenings, and diminished sleep quality. This condition often results in fatigue and can adversely affect academic performance.

⦿ A tendency for obese children to experience earlier physical maturation compared to their peers.

⦿ An increased likelihood of becoming overweight or obese in adulthood.

Sleep deprivation can disrupt hormones that regulate appetite, leading to overeating. Ensure children get 9-12 hours of sleep per night, depending on their age. (Representative picture: Freepik)

6 healthy habits to prevent obesity

Parents are crucial in influencing their children's lifestyle choices. Dr. Prashant Patil recommends six fundamental habits to adopt:

1. Follow the 5-3-2-1 rule of nutrition:

⦿ Consume 5 servings of fruits and vegetables each day, which are vital sources of essential vitamins, minerals, and dietary fiber.

⦿ Ensure 3 balanced meals that include appropriate portions of carbohydrates, proteins, and healthy fats.

⦿ Include 2 servings of dairy products to provide necessary calcium and vitamin D.

⦿ Allow for 1 treat or indulgence each week to promote moderation and prevent excessive dietary restrictions.

2. Promote physical activity: It is essential for children to participate in at least 60 minutes of moderate to vigorous physical activity each day. Engaging in activities such as cycling, dancing, or team sports not only improves physical fitness but also fosters social skills and supports mental well-being.

3. Regulate screen time: The Indian Academy of Pediatrics (IAP) advises limiting screen exposure to under 1 hour per day for children aged 2-5 years and under 2 hours per day for older children. Excessive screen time is associated with sedentary lifestyles and unhealthy eating patterns.

4. Encourage family meals: Sharing meals as a family promotes mindful eating, helps with portion control, and leads to healthier food choices. It is advisable to eliminate distractions such as televisions or mobile devices during mealtime.

5. Ensure sufficient sleep: Lack of adequate sleep can interfere with the hormones that control appetite, potentially resulting in overeating. Children should receive between 9 to 12 hours of sleep each night, depending on their age.

6. Be a role model: Parents should exemplify healthy behaviors, including consuming nutritious foods and maintaining an active lifestyle, to motivate their children to develop similar habits.

Red flags for parents

Dr. Patil emphasizes that parents should be vigilant for indicators of obesity-related issues, which may include:

⦿ Unexplained fatigue or snoring (which may suggest sleep apnea)

⦿ Persistent darkening of the skin around the neck (known as acanthosis nigricans, a potential sign of insulin resistance)

⦿ Joint pain or challenges with movement

⦿ Emotional shifts such as withdrawal or diminished self-esteem

Preventing childhood obesity is a shared responsibility. By instilling healthy habits from an early age, parents can help their children transition into healthy adults. Regular pediatric evaluations, monitoring BMI, and addressing any concerns promptly are crucial.

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