EVERYTHING
FOR YOUR FAMILY
Health: In Shape
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Happy New Year and may 2005 be the best year ever! This is the way that most January months begin with hopes, dreams and anticipation for the future. Now is the time of the year to make resolutions that will last the entire year resolutions that will make a difference! Today is the best day to make changes that will keep yourself and your children healthy over the next year and beyond. Resolution 1: Eat better! Eating better may be the first rule to better health. In the United States today obesity has become a major health problem, increasing the incidence of diabetes and vascular disease. The increase in fast and processed food and super-sizing meals has put our children at risk. Making major overhauls in diet may last for a few weeks but will it change long-term behavior? Start with a few simple changes. Eat something green every day. This does not mean moldy pizza but green vegetable. Broccoli, lettuce and green beans contain B vitamins, folic acid and iron promoting heart health and avoiding anemia. Stay away from fast food during the week. Many (but not all) fast foods are high in fat and calories that contribute weight gain and increased cholesterol. Make a vegetarian meal once a week. Vegetarian meals can be very high in vitamins and low in calories. Buy a vegetarian cookbook and let the kids help with the meal. Resolution 2: Exercise! Keeping an active lifestyle can help in many ways. Exercise increases heart health, helps avoid obesity and fights against depression. With younger children, it has to be fun. A 6-year-old will find a treadmill as interesting as spilled milk. Put up (and use) a basketball hoop. If you don’t have room for a hoop, find a neighborhood park with a hoop. Shooting baskets can be fun and gets the heart pumping and the blood moving while you are having a good time. It is unstructured and easy to do and you get better at it the more you play. It also promotes family activity. A few sit-ups and push-ups go a long way. These are two simple exercises that you can teach your children and you can do along with them. They take only a few minutes three times per week. Push-ups strengthen the upper body, including shoulders, chest and arms, while sit-ups work on the abdominal muscles, strengthening the trunk of the body. Seasonal exercise. Play the sport of the season on Sunday afternoon baseball and swimming in the summer, football in the fall, and hockey in the winter. This variety keeps you and your child interested and promotes good overall coordination and muscular health. Resolution 3: Don’t forget mental health! People feel healthy and secure when they are connected to family and friends. Good communication among family members promotes a happy home life and good mental health. Eat together as a family. The more often this is done, the better. As children get older, it becomes more and more difficult to spend time with their families. Make eating together a priority, especially on weekends. A lot of conversation can occur around the dinner table. Don’t rush the meal, and have everyone help prepare and clean up. Spend unstructured time together. In our busy world, people, including children, tend to be overscheduled. This doesn’t mean you have to sit and watch the grass grow but take away the clock once in awhile. Read a book. Try reading instead of watching TV. Do a crossword puzzle and have books with kid’s puzzles for your children. Studies show that Alzheimer’s disease can be delayed or averted with regular mental activities, especially word games and puzzles. It is never too early or too late to start. Start with one puzzle per week and then go from there. These are suggestions for you to get started. Pick your own and talk to your family about what they want to do. Keep it small in the beginning and you have a better chance of success. Dr. Clyde Wesp is a pediatrician with Southern Orange County Pediatric Associates with offices in Lake Forest, Laguna Hills, Rancho Santa Margarita, Ladera Ranch and San Clemente (Talega). He is a member of the American Academy of Pediatrics and the Memorial Care Physician Society. E-mail questions or comments to: askdrwesp@netscape.net |
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