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Protect your children from obesity
HealthConnection
By Ronda White Bath Communnity Hospital
 | | Ronda White |
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Anyone who has watched the news recently has seen numerous reports on childhood obesity and the detrimental effects this has on their health.
The occurrence of obesity, or being overweight, in childhood has tripled in the past two decades, resulting in increased incidence of diabetes and cardiovascular problems. Overweight children are more likely to become overweight adults, and one in three American children born will be diagnosed with diabetes during their lifetime if the current trend continues.
So what is obesity?
Obesity is when your child has excess body weight or body fat to the point where it can cause medical risks or problems. Doctors use height and weight charts to determine if your child is overweight, or at risk for becoming overweight. Typically if your child falls above the 85th percentile for his age on these charts, he is at risk for becoming obese.
As with most diseases, an unhealthy lifestyle with poor diet and lack of exercise is known to increase risk for the three leading causes of death: cancer, stroke and cardiovascular disease. In fact, obesity in children can result in serious health problems like diabetes, asthma, gallstones, heart disease, high blood pressure, high cholesterol, liver problems, menstrual problems, osteoporosis and sleep apnea.
With type 2 diabetes, your pancreas has to work overtime to keep up with the sugar you eat. Eventually your pancreas wears out and doesn't produce enough insulin to metabolize the sugar, resulting in damage to your body. Exercise decreases your body's resistance to insulin, so the insulin your body produces is used more efficiently and your pancreas doesn't have to overwork. Although there can be several factors that affect obesity in children, such as genetics, the bottom line is lack of physical activity and consuming too many calories. But childhood obesity is easier to prevent than to treat.
What can you do to
prevent childhood obesity?
Children learn by example. What is good for your child is also good for you. The two major areas are eating a healthy diet and increasing activity level. If you are not willing to adjust your own diet and lifestyle, it will be hard to expect your child to change his. Remember, it is important to create good habits in your child that will last a lifetime, not just a quick fix that will backfire later.
The first thing you can do as a parent or guardian is to help prevent obesity is increase your child's activity level. Discourage time spent in sedentary activities. This means turning off the TV or computer. Kids today spend an average of six hours a day in front of either of these, which has resulted in increased obesity. It is recommended that children under 2 years of age not watch television and those over 2 should be limited to 1-2 hours a day.
Good habits
First, talk to your child. Teach her why exercise matters, learn what she wants and is interested in. Be creative and make it fun. Exercising can be as easy as turning on some music and dancing around the house, or as structured as a set exercise program at the gym or wellness center. Do it together. Make it a family activity to walk after dinner, or go bike riding. Encourage your child to participate in sports teams and recreational programs.
Following the basic food guidelines for life-long health. Basic diet guidelines include increasing intake of fruits and vegetables, avoiding refined foods such as white bread or rice. Eating more whole grains, like whole wheat bread or brown rice, and limiting foods high in sugar and fat. Keep only healthy snacks in the house.
Be sure to watch portion sizes, as most of us tend to eat more than one portion at a sitting. Avoid unhealthy habits such as skipping breakfast, eating dinner late or snacking before bedtime, eating in front of the TV or eating when bored or stressed. Avoid fad diets as most of these are extremely unhealthy and result in increased weight gain after the diet is ended. When in doubt as to what to eat or how to change your diet, you may want to consult with a nutritionist or someone trained in a healthy diet.
Set small goals. Don't try to change everything at once. You and your child will only get discouraged. Make family goals, so your child isn't singled out as different or sense there is something wrong with him or her.
Editor's note: Rhonda White graduated from the University of Evansville in 1996 with a master's in physical therapy. She has worked at Bath Community Hospital since 2000 and provides physical therapy services to special needs children in the Bath and Highland School Districts and to children in the home-based infant development program. She also specializes in training and teaching women with urinary incontinence and wound care. This information is not intended to take the place of primary care provider' advice. If you have questions about your health or medical condition, consult your physician.
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