Good health habits for children

By Dr Monda Ang’awaAs a parent or guardian, it is your responsibility to teach your children how to lead healthy lives. The best time to start teaching these lessons is from the word go, when the child is old enough to understand and before unhealthy choices become lifelong bad habits. Introduce simple table manners through example. Chew food properly to aid digestion and eat with your mouth closed. Teach the child to cover his mouth and nose with a handkerchief when he sneezes or coughs.Teach children how and when to wash their hands. Show them how to wash their hands properly with soap, water and the required amount of friction especially before meals and after using the toilet. Explain to them the link between tummy aches and not washing hands properly. Oral hygieneChildren should brush their teeth twice a day for a minimum of two minutes each time and this should be supervised until they are eight years old, as children do not have the fine motor skills necessary to brush their teeth properly. Let younger children brush their teeth and then finish the process for them to make sure that all teeth have been brushed sufficiently.Daily bathChildren should be bathed daily, especially as they play and run around outside. Teach your child how to gently wash her skin with a soapy washcloth and shampoo her hair when bathing. Washing hair is important as hair follicles produce oil to keep the hair smooth and this oil can build up and cause the hair to look dirty.Cool to eat healthyIf you prepare healthy foods for your family and eat healthy foods yourself, your child will eat healthier, too. Children whose parents eat a sensible diet will often follow their lead. Limit the amount of junk food your children eat. Instead, have plenty of fresh fruits and vegetables available. Encourage your child to drink plenty of water or milk instead of high-calorie fruit drinks and soda Exercise is essentialEncourage your children to participate in extracurricular activities. Limit time spent watching TV, using the computer or playing video games. Encourage physical activity, such as a sport your child enjoys, instead. Make physical activity part of your family’s routine by taking a walk or going for a bike ride together.Recreational drugsChildren may become curious about drugs at a young age and the sooner you start talking to your children about the dangers, the more likely it is that they will avoid them. Explain why these substances are harmful and encourage them to ask questions. Set rules and make it clear that your children are not allowed to smoke cigarettes, drink alcohol or use other drugs and establish clear consequences if these rules are broken. Talk to your children about peer pressure. Know your children’s friends and their parents. Always ask your children where they are going, what they are doing, who will be there, when they will return and how you can reach them. Let other parents know the rules that you expect your children to follow.Practice what you preachPay attention to how your behaviour may affect your children. Set a good example. If they see you smoking, it sends them the message that it’s okay for them to smoke.Instead of telling your child what they need to do, show them and participate. For example, before meals do not simply tell your children to wash their hands, but wash your hands with them. When you actively participate in healthy habits, they will realise that they are important to you and be more likely to incorporate this routine when they are away from you.— drbrigidmonda@gmail.com

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