5 Practical Head-To-Toe Health Strategies for the Whole Family
While most individuals recognize the need for being healthy, developing a wellness-oriented lifestyle can be difficult in today’s fast-paced world. This is true even for kids, as they are expected to juggle academic and extracurricular activities daily. While developing a healthy routine has its challenges, in this article, we’ll explore a host of small yet impactful changes which can easily be incorporated into your routine and result in the development of a healthier lifestyle for the whole family.
1. Eat More Whole Foods
Research shows that kids and adolescents in the US are eating more fast food than before. The best way to ensure your family limits its dependence on fast food is to practice meal prep with an emphasis on consuming a balanced diet daily. Here are some easy and healthy ingredients to include:
Meat: Rich in protein, and depending on the type of meat, may also be rich in omega-3s, iron, zinc, B vitamins, and more. To maintain and build muscle, and for many other health reasons, we need to aim to consume 1-1.5 grams of protein per pound of bodyweight each day!
Fruits and Veggies: These are an excellent source of vitamins, minerals, and fiber which help to improve immunity, reduce the risk of serious diseases, and serve as a natural source of energy throughout the day.
Nuts and Seeds: These are an amazing source of many nutrients including antioxidants, fiber, healthy fats, and protein. They are also known to significantly reduce cholesterol, triglycerides, blood sugar, and inflammation.
Also, aim to consume minimal starch and little to no sugar.
2. Include Key Vitamins In Your Diet
Vitamins are organic compounds that our body produces naturally, and they help us remain fit and healthy. Here are some key vitamins and their sources:
Vitamin C: This is an antioxidant that plays a key role in helping cells protect themselves from damage and free radicals. Citrus fruits, strawberries, kiwis, bell peppers, and broccoli are excellent sources of vitamin C.
Vitamin D: One of the commonly known vitamins, this helps our body absorb calcium, resulting in stronger bones and mobility. While sunlight is the best source of vitamin D, it can also be found in some seafood varieties such as tuna, mackerel, and more.
3. Help Kids Develop Healthy Habits
Encouraging kids to develop healthy habits from a young age will help them maintain good health for the foreseeable future, and here are the best ways to do so:
Limit Screen Time: While spending hours in front of screens daily has become the norm, according to Mayo Clinic, excessive screen time among kids has been linked to obesity, behavioral problems, irregular sleep patterns, and more. A healthy and useful way to keep your child’s screen use to the minimum is to make them spend more time outdoors through activities, whether it be through sports, nature excursions, etc.
Set Healthy Sleep Schedules: Kids and adults require at least 8 hours of sleep each night, which can only be achieved by going to bed and waking up at consistent times. Limiting the use of screens 1-2 hours before bedtime is a great way to avoid your brain being stimulated by light and helping you feel naturally sleepy.