Dr Shamiel ??
It’s that time of the year again…children are eagerly (or maybe not that much) anticipating the return to school; to see the friends they haven’t seen all summer, to see their school crush one more time, to advance another grade. After a rather relaxing summer, with sleeping habits disturbed and healthy diets gone out the window, it is important to start the new school year as healthy as possible. In this article I will talk about the importance of cultivating healthy habits for back to school and life in general.
The Importance Of Sleep
The amount of sleep a child needs varies depending on the age of the child. During the first three years of life (from age one to three years) children require on average approximately 12-14 hours of sleep. Nap times are important during this period to give children as close to the total number of hours of sleep as possible. Bed time during this period should be around 7pm.
Between the ages of three years and six years, children should get roughly 10-12 hours of sleep each day. Naps during this period tend to become shorter with most children not needing to nap at around age 5.
Children aged seven to 12 years old require a total of 10-12 hours of sleep. As kids enter the teen years, bedtime is shifted later and most kids start going to bed around 9pm. Between the ages of 12 and18 years, teenagers get about eight to nine hours of sleep each day. A new study has shown, however, that in order for teens to become more productive in school they require at least 10 hours of sleep.
The Importance Of a Balanced Diet
Packing your kids’ lunch for school can be an adventure. Deciding what they like versus what you know they should be having is a battle of wills. It is easier and, dare I say, cheaper, to buy the cheesy snacks and potato chips and chocolate chip cookies. But what is this really doing for your child? A balanced diet will give your child that extra boost that he or she needs to excel in school.
Packing a healthy meal and a fruit are key. Do away with the sodas and sugary beverages and instead pack water. Before you mumble and say these healthy snacks are expensive, though this may be true, think of the long term benefit for your child. Bananas, apples, oranges are just some of the fruits to add to your child’s lunch box.
Ensuring that you give your child a healthy breakfast and not just cereal coated with sugar every morning will put you and your child at ease that they have started the day on a good note. I know it’s easier said than done but the fact is childhood obesity is increasing in numbers and with that comes more children being diagnosed with chronic conditions.
We all want the best for our children hence we need to provide them with the best tools available to them because they are, after all, the future.
