There is a growing epidemic of obesity among children and teenagers. And research shows that children who are overweight are more likely to remain overweight as adults, putting them at increased risk for a variety of health problems including high cholesterol, high blood pressure and diabetes. Here are some tips for helping kids and teens develop healthy habits that will help them maintain a healthy weight for life:
1. Exercise more.
This also means limiting TV, video games and time spent online. The best way to get kids to stay active is to find
physical activities that they enjoy. Dance, walk with family or friends, try yoga or martial arts, go swimming or ride a bike. Consider weight lifting 2 - 3 times a week (slowly, safely, no dropping weights on toes!). Weight lifting helps muscles burn calories, and will not stunt growth. The YMCA can orient teenagers to weight training machines. Children and teens can also start at home with supervision, light dumbbells, adjustable ankle weights (with thick socks) and a chair.
2. Eliminate sweet drinks.
This doesn't just mean soda. Sugary drinks like Gatorade, Kool-Aid and even juice can also contribute to weight gain and should be eliminated if possible.
Hard evidence links consumption of soft drinks to obesity and diabetes. They make blood sugar go up and down very fast, causing insulin surges. Sugar, fructose and high fructose corn syrup dissolved in water move so quickly through the stomach that hunger remains. Artificial sweeteners may also stimulate the appetite. Choose water,
green tea or herbal teas (unsweetened).
3. Limit sugar (and foods that act like sugar).
This includes breads, crackers, donuts, cakes, flour tortillas, potato chips, baked and mashed potatoes, French fries and white rice. Tiny food particles don’t slow hunger very well. Opt for chewier foods like beans, peas, lentils, whole grains and all vegetables except potatoes. Lower-glycemic fruits, especially berries, are good, but limit tropical fruits like bananas, mangoes and pineapples, and dried fruits, as they are higher in sugar.
Adding vinegar to meals also slows digestion, which helps insulin response.
4. Never skip meals.
Eat more frequent, smaller meals and snacks. Nuts and seeds, ideally raw, make a great snack. Rich in minerals, vitamins and healthy fats, nuts also help teeth fight cavities (by changing the mouth’s acid balance for about 40 minutes).
5. Pay more attention to the types of fat consumed.
Eat more healthy fats, especially the long
omega-3 fatty acids,
DHA and
EPA. These are found in places like wild salmon, sardines and fish oil supplements. Short omega-3 fatty acids are found in
flax seeds and walnuts. Monounsaturated oils in raw nuts and seeds, avocados, and olive or canola oil are healthy, and do not raise cholesterol. Try to limit saturated fats and avoid hydrogenated vegetable oils (often found in margarine, shortening, creamers, fast foods, microwave popcorn, ramen noodles, store-bought pastries and other processed foods.)
6. Sleep better.
Researchers link poor sleep with fat and carbohydrate cravings and obesity. Obesity also contributes to poor sleep, since it can make it physically harder to breath. To improve sleep quality, wake up at the same time every morning, use the bed only for sleeping, avoid caffeine, exercise more, and try to reduce stress. Avoid having TVs, computer monitors, and cell phones in the bedroom.
7. Find a way to reduce stress.
Calm down with deep breathing, meditation or exercise.
Being under stress increases cortisol levels, which contributes to abdominal fat, next to the gut. Over the years, a waist larger than the hips (“apple” vs. “pear” shape) increases risk for diabetes, heart attacks and some cancers.
8. Reduce salt intake.
Avoid adding salt to food, or eating salted meats like ham, sausage, bacon, luncheon meats and hot dogs.
Salt is linked to many health problems including high blood pressure, calcium loss and kidney stones. Taste buds can adjust to less salt after just three days.
9. Increase intake of vegetarian proteins.
Nuts, seeds, beans, peas, lentils and soy foods like tofu, tempeh, soymilk and edamame are great ways to get protein. Excess animal protein can be hard on the kidneys. Growing children and female teenagers may need to take iron (in a multivitamin containing
iron) if they eat less than five servings each week of fish, chicken or meat.
10. Get nutritional support from supplements.
For some, there may be a drive to keep eating until certain vitamins or minerals have been consumed in sufficient quantities, which can contribute to overeating. Look for a comprehensive multivitamin to make sure your child or teen is getting the nutrients they need for optimal growth and wellbeing. Make sure the multi contains
folic acid,
vitamin B6 and
chromium. People who are overweight seem to have slower weight gain over the years if they take one or more of these nutrients. Folic acid and vitamin B6 (as well as
vitamin B12) are especially important for reducing homocysteine levels, an excess of which is linked with many health problems. Chromium helps insulin move glucose into cells and can help balance blood sugar.
Vitamin D, our sunshine vitamin, is an important nutrient to consider when it comes to weight control. Since vitamin D is fat soluble and gets stored in fat, it becomes less available to those who are overweight. Therefore, overweight people are more likely to be deficient. Vitamin D deficiency has been linked to diabetes, as well as many other health problems, and kids who are deficient may be at increased risk for chronic disorders later in life. Recent research has shown that insufficient vitamin D can cause weight gain and stunted growth in girls during puberty.
For kids 1 - 12 years old, 1,000 IU of vitamin D3 can be taken daily. For those over 12, start with 2,000 IU daily; more may be necessary for optimal blood levels of 25-OH vitamin D. For more information on vitamin D, visit the
Vitamin D Council or
GrassrootsHealth.
Without sufficient vitamin D,
calcium cannot be absorbed from food or supplements. Daily calcium requirements increase from 800 mg (2 ½ servings) to about 1,300 mg (4 - 5 servings daily) at 9 - 10 years old. Young women (10 - 20 years old) need to strengthen their bones. Calcium may also play a role in controlling weight.
The Anti-Aging Bottom Line: Not only do overweight kids have an increased risk of being overweight as adults, but they are also at risk for a number of health problems in both the short- and long-term. Help your son, daughter or grandchild learn healthy habits now so that they can enjoy good health throughout their lives.
Copyright © 2009 Peggy L. Manuel, MD FAAP
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