February 08, 2017
Attend to your child's health and wellness by emphasizing these priorities. These strategies are sometimes overlooked, but they are simple.
1. Make sure your child gets healthy sleep.
Establish routine bedtimes for your child. School-aged children should be in bed and falling asleep by about 8:30 or 9 p.m. Follow these guidelines, too, to ensure your child is getting the rest she needs:
- Shut off the TV, iPad, video games or other screens 1 hour prior to bedtime.
- Shut off any lights in the bedroom during sleep (even small amounts of light can affect the sleep cycle).
- Ensure he gets natural sunlight during the day. (Play outside!)
- Sleep in a tidy environment, with no clutter. Feng shui works!
2. Get up and move! Kids need physical activity.
Exercise is medicine! It's good for kids' immune systems, their metabolism, and their sleep (see how these things are connected?) Children should get 90 minutes of exercise per day – or more!
3. Watch what they eat. Nutrition is huge.
Food is also medicine! Really, it's the foundation of health. At every meal, you want your child to eat:
- More healthy fats (avocados, olives and olive oil, coconut, nuts and seeds)
- More healthy protein (beans, nuts, seeds and meats – grass-fed and/or organic, if possible
- Fewer refined and processed carbohydrates (cereal, waffles, pancakes, potato chips, bagels, pasta, sandwiches, etc.)