Though childhood obesity could be caused by genetic predisposition and hormonal disturbances, lifestyle-related factors such physical inactivity, unhealthy eating habits and stress are usually the bigger culprits in most cases these days, according to experts.
The early onset of obesity is known to increase the risk of conditions such as diabetes, fatty liver disease, hypertension and heart problems at a younger age.
Chennai-based parenting coach Dimple Mehta says it is imperative that parents themselves set an example so children can imbibe the idea of a healthy lifestyle. Children, after all, adapt well to what they see around themselves.
Here are eight simple ways parents can help prevent excessive weight gain among children:
1. Don’t use junk food as a reward
Parents are bound to experiment with different parenting hacks owing to their busy schedules. They often offer junk food as a reward to children for completing tasks (such as homework), but this could lead to children developing cravings toward junk and processed food. Mehta says such a strategy could eventually lead to weight gain in children.
2. Don’t force-feed
Humans instinctively comprehend hunger pangs from a very young age, according to Dr Lakshmi Nagendra, assistant professor, department of endocrinology, JSS Medical College and Hospital, Mysuru, Karnataka. This simply means that children will eat when they are hungry.
Often, parents think that children (especially toddlers) are not eating enough and resort to force-feeding. This could, in the long term, lead to the development of an overeating habit. As they grow, the children might end up consuming extra calories regularly, thereby putting on weight and developing a health condition.
3. Encourage water intake
Water is a magical fluid that does wonders for the body. Many children don’t consume enough water — and some drink too many sugary and aerated drinks. These add unnecessary empty and non-nutritional calories that only add excess kilos.
Parents must encourage children to have adequate water since it plays a major role in metabolic flexibility that helps in the efficient utilisation of lipids and carbohydrates in the body.
4. Don’t use mobile phones to distract children
Parents often use screens to pacify a child or for ‘distraction feeding’. Mehta suggests that parents should opt for healthier alternatives — such as engaging children in household chores, drawing, dancing and colouring.
5. Encourage physical activities
Insufficient physical activity is a significant factor leading to weight gain in children. Experts say families should participate in some form of physical activity daily. A football game, running and cycling together or a family walk are all beneficial.
6. Communicate more
Children encounter a lot of stress due to reasons such as academic performance, peer pressure, parental pressure, bullying and body-shaming. They often don’t know the right way to express themselves and might opt for unhealthy coping mechanisms like stress eating (especially sugar).
Mehta says that unmanaged stress leads to anxiety and other health issues. “Parents can be their easiest shield or strength,” she says. So, it is important that they create a safe space for communication within the family wherein children can talk freely without fear and judgement.
7. Ensure proper sleep
A sedentary lifestyle, unregulated screen time and stress disrupt the sleep cycle of children. Dr Nagendra says that inadequate sleep impacts the circadian rhythms, which are responsible for mental, physical and behavioural changes in a 24-hour time frame.
The US Centers for Disease Control and Prevention makes the following recommendations for sleep among children:
- Up to 12 hours for babies who are four months to one year old
- Up to 11 hours for one- to two-year-olds
- Up to 10 hours for three- to five-year-olds
- Up to nine hours for six- to 12-year-olds
- Up to eight hours for 13- to 14-year-olds
8. Be a role model
Children are excellent observers and parents must strive to be good role models. They learn best from actions happening around them, say experts.
Shweta Budyal, consultant endocrinologist and diabetologist, Fortis Hospital, Mumbai, says parents must inculcate healthy living practices at home. Parents opting for healthy food habits, physical activities and good sleep hygiene will have a positive impact on children.
Takeaways
Childhood obesity could lead to multiple health issues later in life. Though genetic conditions are to be blamed in some cases, unhealthy lifestyle practices are the major cause of childhood obesity. Experts say it could be controlled to a great extent by inculcating healthy lifestyle practices.
