The Importance Of A Good Start In Life

According to the Childhood Obesity Foundation Canada, approximately 30 percent of Canadian children and youth are considered overweight or obese.

A recent study published in the journal Gerontology concluded that childhood obesity, even when it does not continue into adulthood and older age, can still cause serious health problems such as metabolic syndrome, cardiovascular disease, type 2 diabetes, orthopedic complications and can also increase the risk of cancer.

On top of that, being overweight or obese may bring a plethora of psychological problems such as low self-esteem, negative body image, and depression caused by it.

There are multiple causes but the main ones are lack of physical activity and an increased consumption of refined foods and drinks with a high sugar content.

But there are ways to prevent weight gain and revert to a healthier state.

Keep the family moving!

It starts with the parents and other significant adults in children’s lives. Children are supposed to have 60 minutes of physical exercise daily, so make sure they get it. Walk to and from school, go out for walks and encourage them to hop on a scooter or bike whenever possible. Everyone benefits from physical activity and quality time spent together.

Keep it low

Children need good quality food and that includes carbohydrates. Opt for complex sugars rather than simple, refined ones. Fruit instead of fruit juice, and no sweetened beverages, including energy drinks. Keep treats healthy (tip: avoid processed ‘snacks’ such as cereal bars, they contain a lot of unneeded refined sugars.) Home baked is always preferable to store-bought and, as a rule of thumb, the less refined the better for health. Teach your children the value of home cooked meals while you’re at it. Occasional family outings aside, a home cooked meal delivers good food and much needed company at the end of the day.

Games and… games

Limit the amount of time your children spend online, or playing electronic games to no more than two hours a day or less. Time spent in front of a screen increases a children’s risk of becoming overweight, it affects his state of well-being and exposes them to information that may not be suitable for their age. Playing games or watching TV makes children reach for munchies as well, especially when they watch programs that contain food ads. Try playing active games with your children (kick the ball at the park together regularly, or install a basketball hoop in the back alley if possible) and have at least one night of family games a week. Remember: A family that plays together communicates better!

Weekends are for active fun

Winding down after a week of school and work often means spending time indoors. Try a different time of de-stressing and take your kids outside instead. Go for hikes in your areas, or go for weekend camping trips. Pack up good quality snacks such as dry fruit, nuts and seeds, celery stalks, slices of apple, pear, or other seasonal fruit, make sure you take enough water, and spend the day outside. Any initial grumbles will dissolve as the endorphins kick in. Being active is addictive, so don’t be surprised when your children will start asking for it instead of wanting to stay inside.