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Fighting Obesity & Raising Healthy Children Through Sports

Fighting Obesity & Raising Healthy Children Through Sports

Since I’m concentrating on home improvement, parenting, and overall life improvement recently, I have been paying attention to some different stuff. I was walking next to a children’s playground the other day that was completely empty. It got me thinking, why are there no children playing here?

The era of digitalization and virtual reality is progressing rapidly, and we find ourselves stuck to modern entertainment more than ever before. Many of our children are addicted to video games and social networks and have lost their interest for playgrounds like these. A sedentary lifestyle — a lack of activity — is one of the factors that may lead to obesity, which is one of the most common health problems in the world today.

During my walk, I encountered a group of youngsters all looking for Pokémon. It got me thinking — at least there is something that brings kids out of their rooms, off the couches. If there is a possibility to stimulate children to be active and healthy, it should be understood better and shared. Around one-third of children are obese today. While obesity can be caused by medical issues or just genetics, as parents there are some easy things we can do to reduce the risk. We all want our kids to be happy, healthy, and to grow into healthy people.

Children are our future, and we must take this issue seriously.

A positive attitude towards the solution is the best answer and a foundation for the future generations. Healthy living is our obligation, our necessity, our right. Our children can have healthy lives, and we are the ones responsible for them. It’s not that hard — we only need to be smart and make some good decisions.

Proper education during the raising of children is important, no doubt about that, but being healthy is not something you can tutor your child in. This is actual, physical work.

The quickest and most cost-effective way to achieve this is to get your child interested in sports.

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Of course, you don’t need to enlist your child in every available sports activity; letting them choose one will be quite sufficient. There are numerous advantages of staying active, and, according to some experts, not all of them are of a physical nature.

Here are some suggestions to help in raising healthy children:

Preschool

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    During this period, your kid should be focused on exploring the world and their surroundings, learning about them, and having fun. It would be smart to restrict any usage of modern technology, simply because kids get addicted to it pretty quickly.

    Although it may seem difficult to keep up the pace with children as they wiggle and run around, do your best. Try to be a part of their world. Here’s an interesting idea for some quality time with your kid — obtain a trampoline for your yard or house. This will probably be a fulfillment of your childhood dream, and your kid will enjoy it as well.

    A trampoline will provide a lot of playtime for your youngster, and you can join the party. It relieves stress and enhances balance and natural stamina. Jumping on a trampoline together will strengthen the child-parent bond, which will benefit both of you in the long term.

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    Swimming

    raising healthy children - swimming

      One of the rare sports which can literally be prescribed by doctors, swimming can benefit your child in many ways. To move the body through the water, all muscle groups need to be active, so a benefit is seen from the very beginning. Lung capacity is also increased.

      Trust can be built with swimming, as the parent can show and teach a child the basics of breathing, swimming, and most importantly, overcoming the fear of water. This is a vital cornerstone for building a solid foundation of trust and an excellent opportunity to bond.

      Dancing

      raising healthy children - dancing
        Photo by Meg Stewart via Flickr, Creative Commons license

        Children simply love to dance. Whether it be to hard rock music and Whitesnake or R&B with Beyoncé, they will swing their hips and enjoy it. Flowing with the music is one of the best feelings ever, topped only by flowing with skills and knowledge. Feet and body coordination will be improved, as well as motor skills. Other benefits include reduced risk of osteoporosis, increased heart and lung condition, muscle tone, and many others.

        Also, social skills and building confidence are part of dancing. This is important, especially in a modern world. As a parent, you have the responsibility of recognizing which kind of music your child likes best, and trying to find that or similar kinds of dance lessons. Who knows, perhaps you will start as well?

        Basketball

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          Around the age of two, kids start trying to dribble the ball. Later, as their coordination improves, they become better and better at doing so. The art of putting the ball through the hoop will benefit them in terms of improving eye-hand coordination, increasing jump height, and building stamina and endurance.

          Basketball is also a team sport, which means that your child will learn how to be a useful part of the group, and how to think fast, thus improving their reflexes. Socializing is also a plus, meaning that the child will have friends apart from school, broadening their views.

          Martial arts

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            The world we are living in is not as friendly as we would love it to be. Sometimes we have to think in advance to be prepared. To be clear, not all martial arts are violent and bloody. Take aikido for example. The art of defending yourself with care for the opponent may seem like a strange combination, but it builds courage and self-confidence.

            If your child knows that if someone wants to hurt them, he or she can defend themselves without a fatal outcome, it will develop a into significant part of their personality. It can teach them how to bear with stress and other problems once they grow up. Of course, there are other arts as well. Capoeira is a combination of dance and martial art, and with its jumping and twisting it can seems rather interesting to kids.

            Soccer

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              The art of kicking the ball is one of the most popular sports today. Role models such as Leo Messi and David Beckham are present on children’s posters, but there is more under the surface. Excellent stamina and feet, eye, and body coordination are the most common benefits for those who decide to enlist in this sport. Kids also feel great when accomplishing something as part of the team, so they will be overjoyed once their team wins. If you are a soccer fan, be sure to introduce them to some of your favorite classic players and their personality.

              Gymnastics

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                Present in human society since the dawn of civilization, this sport was considered as art for ancient Greeks and therefore was part of the Olympics since the beginning. Those kids who enlist in this sport may continue practicing it, or it can be considered as a foundation for any other sport. Practicing gymnastics, your child can develop muscle tone and flexibility.

                It’s not that hard to raise a healthy child

                The most important thing is to make your youngster try several activities, and see which one they enjoy the best. After that, make sure you’re helping them progress and not forcing anything. The love for the game will do the rest.

                There is no better way to improve our children’s health than sports. Not just physical development, but emotional and mental as well; this is the way to create better people and thus a better future.

                Are you raising a youngster at the moment? Let us know how you do it!

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                Dejan Kvrgic

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                Last Updated on January 12, 2021

                Signs of Depression in Children (And How to Help Them to Overcome It)

                Signs of Depression in Children (And How to Help Them to Overcome It)

                Children, just like adults, can be depressed. Sometimes seemingly normal children with no major life issues can become depressed. It is the result of a chemical imbalance in the brain that causes clinical depression to occur. There are specific signs that you should recognize in your child if they are depressed. Getting them help and treatment is crucial to their mental wellness.

                In this article, we will look into the signs of depression in children and how parents can help them to overcome it.

                Signs of depression in children

                The DSM (Diagnostic and Statistical Manual of Mental Disorder) is the widely accepted instruction guide that professionals utilize for diagnosing mental disorders. The DSM characterizes a Major Depressive Episode as depressed behaviors that consistently last for two weeks or longer. Therefore, if your child has been “down in the dumps”, feeling hopeless or having sadness for more than two weeks, it should be cause for concern and investigated.

                Below are signs of depression according to the DSM manual. The individual must have at least five of these behaviors present for a period of two weeks or longer to be officially diagnosed as having MDD (Major Depressive Disorder). Below is a summary/generalization from the DSM manual:

                • Feelings of deep sadness or depressed mood that last most of the day (for two weeks or more). For children they can present as irritable rather than sad.
                • Diminished interest in activities (again majority of the day or all the time).
                • Significant weight loss (not through dieting), or a decrease in appetite. In children, they fail to make expected weight gains while growing.
                • Difficulty sleeping (insomnia).
                • Either a slowing of psychomotor abilities/actions or an apparent agitation of these psychomotor abilities. This means that they either have moments that lack purpose and seem to be done because of agitation and tension or there is a significant slowness/retardation of their speech and physical actions.
                • Fatigue and loss of energy.
                • Feelings of worthlessness or excessive guilt every day.
                • Difficulty thinking, making decisions, or concentrating every day. This may be reflected in their grades.
                • Preoccupation with death and dying or suicidal thoughts.

                Please note that if your child is suffering from the loss of a loved one and is processing through the stages of grief, it is normal to have these signs of depression. If they seem to be stuck in the depression stage, then it is time to pursue grief counseling to help them along in the grieving process.

                However, if they are not suffering from a bereavement or a medical condition that would cause the above symptoms, then they should be taken to a professional for possible diagnosis and treatment of MDD (Major Depressive Disorder).

                How to help your child with depression

                Depression is not to be taken lightly. Especially if suicidal thoughts are present. The child’s feelings and emotions are real and must be taken seriously. According to the National Institute of Mental Health (NIMH), suicide is the number two cause of death for individuals between the ages of 10 and 34.[1]

                Professional help is recommended if you believe your child fits the criterion for MDD (Major Depressive Disorder). You can take your child to their paediatrician for an evaluation and referral. Depending on the severity of the symptoms, they may benefit from medication such as anti-depressants.

                Most professionals do not dispense medication as the first remedy for depression. Instead therapy is the first line of defense against depression, with medication being paired with therapy if the therapy is not enough or the symptoms are severe enough.

                Testing

                There are assessment tools that professionals can utilize to help in properly determining whether your child is depressed. The three tools used in assessing depression in children are:

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                • The Children’s Depression Rating Scale (CDRS)
                • Children’s Depression Inventory (CDI)
                • Clinical Global Impression (CGI)

                Taking your child to a professional mental health counselor, psychologist or psychiatrist can help ensure proper testing and assessment occurs.

                Therapy

                There are many types of therapy available today. It is important to find a professional that specializes in childhood depression and the treatment of such.

                Cognitive behavioral therapy is one of the leading therapy methods in treating childhood depression. For younger children, play therapy is useful in treating childhood depression as children are often able to better communicate through play than conversation alone.

                What parents can do at home to help their depressed child

                Besides seeking for professional help, there are a couple of things that parents can do at home to help their depressed child:

                1. Talk with your child about their feelings in a compassionate and empathetic manner.

                It can feel high pressure to sit face to face and ask your child about their feelings. However, going on a walk, playing a board game or playing alongside your child (chose whichever is age appropriate for your child) can allow them to relax and open up about their feelings.

                Ask your child open ended questions that require more than a simple yes or no to engage in more meaningful conversations. Never judge while they are being open and honest with you because it will inevitably cause them to shut down and move away from being open with you.

                It is okay to allow for periods of silence during the conversations because sometimes the child is processing their thoughts and emotions during your time together. You don’t have to fill the space and entire time with talking as silence at times is helpful.

                2. Provide activities that help them relax and de-stress.

                For smaller children, there are simple ways to help them relax.

                Provide play opportunities that they find relaxing such as coloring, painting, working with Play-do or clay, or playing with sand and sand toys. Again, find activities that interest your child and are age appropriate are helpful in making them relaxed.

                3. Limit screen time.

                Technology is not helpful in making your child less depressed. It can often be an escape that keeps them from further opening up about their feelings and emotions.

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                Limit time in front of the TV, laptop, smart phone, video games and tablets, etc. Any electronics that seem to prevent your child from face to face interactions should be limited. Ask Dr. Sears cites that researchers have found kids who have higher levels of screen time are at greater risk for anxiety and depression.[2]

                Provide alternate activities to replace the screen time such as hiking, crafting, drawing, constructing, biking and playing outside, etc. Some children may be so dependent on their screen time as their source for entertainment that they may need you to participate in alternate activities alongside them in order to get engaged in the activities.

                You can’t simply tell your child to go outside to play if they are suffering from depression, lack friends and are used to sitting down and playing video games each day after school. Go outside with your child and do a nature hike or take your child to a playground and have fun together to get them engaged in these alternate activities.

                4. Promote outdoor time and physical activities.

                Encourage your children to take part in activities that especially involve nature such as nature hikes. Do these activities with them to help them engage in the activities. Again this is an opportunity for open conversations to occur and quality time to take place.

                5. Help your child when problems and difficult tasks arise.

                Assist them by helping them break down the task into smaller and more manageable parts. Children with depression often have difficulty taking on large problems and tasks and find them overwhelming. Helping them by breaking down the task into smaller and more manageable tasks will assist in helping raise their confidence when the small tasks are mastered.

                Small tasks mastered lead to bigger tasks being mastered over time. It is a process over time, patience and a willingness to work alongside your child. This does not mean doing the task or taking on the problem solely yourself. Many times all the child needs is for you to break down the larger task into smaller more manageable tasks and for you to patiently talk your child through the completion of these smaller tasks.

                6. Help your child reduce life stress.

                When children are depressed, they have greater difficulty handling life activities in general. Cut back on activities that cause stress to increase and look for ways to help reduce stress in your child’s life.

                7. Foster a positive home atmosphere.

                Reduce or eliminate negative attitudes, language and conversations. Also avoid raised voices, passive aggressive behaviors and any form of physical violence in the home.

                Make your home a safe haven for your child instead of an atmosphere that is ever volatile (in words, emotions or physically). Make it a calm environment that makes your child feel safe and secure mentally, emotionally and physically.

                8. Help your child see the positive in life situations.

                Point out the positives in a situation rather than the negatives. Help them see the bright side of any situation.

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                Be a model of seeing the positive in life by speaking words that are uplifting, encouraging and positive. Resist the temptation to voice negative thoughts that come to mind as your child can feed off your emotions and words.

                9. Believe your child when they talk about how they are feeling.

                Listen to them patiently and take their words seriously. Do not discount or minimize their feelings. Express empathy and compassion when they do open up about their feelings. Help them utilize “I feel” statements in expressing their emotions.

                10. Keep watch for suicidal behaviors.

                Such behaviors include your child/teen researching this topic online, them giving away their possessions and a preoccupation with death.

                Seek professional help immediately with the presentation of suicidal behaviors or thoughts. Keep this number on hand and use it when in doubt: National Suicide Prevention Lifeline Phone Number 1-800-273-8255.

                11. Keep all prescriptions, alcohol, drugs and weapons locked and away from children and teens.

                This is a given for all children, but even more imperative for children who are depressed as they have an increased likelihood to abuse drugs and alcohol. They also have an increased likelihood to attempt suicide. So keep weapons and tools such as ropes and knives that can used for suicide out of the child’s ability to use.

                12. Spend quality one-on-one time with your child.

                Make the time during your day, every day, to spend quality time with your child. You may have limited time and cannot provide an hour or more a day to dedicate to one-on-one time with your child, but you should provide a minimum of 20 minutes a day with your child spending quality one-on-one time together. Try the suggested activities listed in point #3.

                13. Be an encouragement and supporter of your child.

                Show love and not frustration or anger because of the situation and your child’s condition. Help keep your attitude positive so your child can also see the positive.

                Provide daily words of affirmation that are not based on end results (such as a grade or a win) but instead praise the effort they put forth. If you praise the outcome, they will be disappointed when their efforts don’t pan out. If they are praised for their efforts regardless of the outcome, their confidence is built based upon something that they can control (the effort they put into things).

                14. Help your child to live a healthy lifestyle.

                Sleep is a very important factor in your child’s mood. Not getting enough sleep can cause an entire day to be upset. According to Sleep Aid Resource, children between the ages of 3 and 18 need between 8 and 12 hours of sleep each night:[3]

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                  Ensure your child is eating a healthy and balanced diet, getting physical activity/exercise daily and plenty of sleep time.

                  15. Help your child foster positive relationships and friendships with their peers.

                  Set up play dates for your younger child and encourage older children to invite friends over to your home.

                  16. Talk about bullying.

                  It can be one of the causes of your child’s depression, so discuss their life outside of home and their interactions with their peers. Help them recognize bullying and discuss how to handle bullying properly.

                  17. Help your child follow the treatment plan outlined by their doctor, counselor, psychologist or psychiatrist.

                  Make sure you know the treatment plan that your child’s health care professional has outlined for child. This may include counseling session recommendations, medications and recommendations to follow through with in the home. Completing the plan will help provide optimal results for your child in the long run. A plan doesn’t work unless it is followed.

                  18. Recognize that professional treatment takes time to show results.

                  Don’t expect results for the first few weeks. It may take a month or longer, so be patient and understanding with your child.

                  Depression in children is curable

                  Depression in children can happen for a variety of reasons. It is quite treatable.

                  Professional help is recommended if your child can possibly be diagnosed with a depressive episode. There are interventions that can be implemented in a professional setting, at home and at school. The key is having a plan of action to help your child.

                  Ignoring the problem or hoping the depression will just go away is not a good plan. Treatment is imperative to curing depression in children.

                  The first step is talking to your child’s paediatrician to get the ball rolling. He or she will refer you to specialists in your area that can help your child overcome and conquer their depression one day at a time. With you by their side, each step of the way you will get through it together and it is quite possible for your relationship with your child to be strengthened in the process as well. That can be your silver lining or positive outlook on the situation at hand.

                  Featured photo credit: Unsplash via unsplash.com

                  Reference

                  [1] National Institute of Mental Health: Suicide
                  [2] Ask Dr. Sears: It’s a Virtual World: Setting Practical Screen Time Limits
                  [3] Sleep Aid Resource: Sleep Chart

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