Sleep is important to health in many ways. It allows your body to recover quickly from illness or fight off potential infections. It also boosts your metabolism. Good sleep can calm your emotions and result in a healthier mindset as well. [2] X Research source It is recommended that preschoolers get between 10 to 13 hours, elementary and middle-schoolers between 10 to 13 hours, and teenagers between 8 to 10 hours. This is dependent on personal preference as well. Some children simply prefer to sleep more or slightly less than average. [3] X Research source
Invite your child to help you with meal prep. Let them choose a healthy recipe for dinner. Take them with you to the grocery store and turn reading labels into a game. Make food more interesting for finicky eaters by crafting healthy personal pizzas (with their own selected toppings) or by positioning fruit into a smiley face on their plate. [5] X Research source If your child refuses to eat their veggies, keep offering them. Try out other vegetable options and preparations as well. A child who dislikes straight steamed broccoli may love it when it is topped with a bit of shredded cheddar cheese.
Your child should only start drinking water after they reach 6 months of age. Prior to this, they should drink formula and/or breast milk. To add some variety, a child can also drink milk after their first birthday. A 2 year old should drink up to two 8 oz. glasses of milk per day. You can also offer juice, in moderation. [7] X Research source A child’s brain is composed of 80% water, so staying hydrated is particularly important for optimal cognitive development. Teach your child to look at their urine to make sure it is more clear than yellow. If they spot yellow, then they should grab a glass of water. [8] X Research source
Other ‘sneaky’ junk foods can include various crackers labeled as kid friendly that actually contain high amounts of sugars or syrups. Watch out for fruit gummies as well. They often contain high amounts of sugar as well. It is better to simply offer your child a piece of fruit.
Children exposed to secondhand smoke are more likely to contract a variety of breathing problems and illnesses including (but not limited to) bronchitis and pneumonia. Smoke can also make existing medical problems worse, such as asthma. Babies are also at an increased risk for sudden infant death syndrome (SIDS).
Stay in touch with your relatives, your child’s friends, and your child’s school to watch out for exposure to various infections. For example, if your child is invited to a sleepover but one of the other children present is sick with strep, it is probably best to decline the invitation. Keep in mind that viral infections are impossible to avoid completely, so don’t go overboard if your relatives or friends have a mild cold.
Show your child how to sing the “Happy Birthday” song twice when washing their hands with warm, soapy water. This is the amount of time it takes to remove most germs. Show your child how to sneeze into their elbow and how to cover their cough with a hand as well. This way they can help prevent the spread of their germs as well.
Part of planning ahead is also knowing the proper doses of medication for your child. Stock up on common anti-fever medications such as acetaminophen (Tylenol) or ibuprofen. It is best to avoid a run to the pharmacy for basic medications whenever possible.
Use well child visits as an opportunity to ask any questions that you have regarding your child’s physical, mental, or emotional development. It may help to write down questions before you arrive. For example, you might ask, “Should my toddler be using a spoon and fork yet?” Your child will also generally receive vaccinations at well check visits. These vaccinations offer protect against an assortment of more serious illnesses such as polio. [13] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source A yearly flu shot can also help prevent a lot of misery from the flu. Don’t forget the importance of taking your child to the dentist as well. At least once every year, your child’s teeth need to be cleaned and checked out.
You may want to ask that your relatives or family friends safety proof their homes as well, especially when your child visits. Medications, for example, need to be stored in a location that is inaccessible for a child.
Be prepared to go through a number of sports before you find the ones that your child will enjoy. This is a normal part of the process. Avoid pressuring your child to pursue a sport that they strongly dislike. Instead, look for alternative options. Sports are also great for mental health. The pressure to focus employed by sports like martial arts is great for children struggling with control issues, like ADD. [15] X Research source
Fresh air is also just healthy. It is good to take a break from the air inside your home as it could actually possess a variety of unhealthy pollutants. [17] X Research source Always make sure to apply sunscreen before heading outside.
Do not put a TV in your child’s bedroom. The use of technology can have a negative impact on sleep patterns. Instead, read a book to your child before bedtime or follow another relaxing routine.
For example, before your child’s soccer game, ask them if them if a fast-food burger or a homemade sandwich would help them perform the best. Discuss the pros and cons of both options.
Don’t forget to ask your child in advance what they would like to do over the weekend or breaks. They might have some great ideas or know about events that you are unaware of.
If you discover that your child is upset, you might say, “When you are ready to talk, I’m here and will help you figure everything out if I can. ”
It is best to initiate these conversations prior to your child reaching their teen years. Most parents open up this subject before their child is ten years old, if not earlier. You could role play various scenarios with your child to get them used to saying “no” and sticking with it. You might say, “What is a good way to respond if someone offers you a beer at a party?” Don’t rely on school sex ed to fully inform your child. Take responsibility for their well-being and ask them what they know, what they’d like to know, and what concerns they have. Tell them your concerns as well.
Never use words of affection as a way to control or manipulate your child. Only say them when you truly mean them in the way that they are intended. For example, you can unintentionally manipulate your child if you say, “I’ll love you even more if you clean your room. "
Talk to your child’s doctor if you have concerns about their physical or emotional health.
