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Healthy Kids

Thoughtful Ways for Parents to Support Their Children’s Mental Health

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No matter how old your child is, it is important to pay attention to all parts of their wellness, and that includes mental health. It is never too early or too late to start paying attention to your family’s mental health, and that includes both your own and that of your kids. Even young children can benefit from an awareness of mental health support — in fact, it can build a strong foundation of self-care and consideration throughout life. Care starts at home, and you can begin that cycle for your kids.

There are so many ways you can support your child’s mental health, especially as they grow and change to become the people they’re meant to be. Every person is different, which means that every child is different. Therefore, it helps to have an array of options to try out and see which ones work the best in your family. Ideally, you can use all of these methods in conjunction with one another to create a strong foundation of support for your kids. The most important part is that you’re putting in the effort to support your child’s mental health, and from there, you can do amazing things. Here are a few ways you can get started.

1.  Engage In Play Together

Especially when it comes to younger children, engaging in play is one of the best ways to improve mood, disposition, mental health, and happiness. Not to mention, this often has great physical health benefits, too. Childhood is the best time to really engage with imagination and play, and helping your child develop that can be a fun and natural way to support their mental health.

2.  Foster Support Systems

It takes a village to raise a child, and while you may be the mayor of that village, you can’t populate it all on your own. One of the best ways to support your child’s mental health is to start building the support system you want to give them as soon as possible. There’s nothing like being surrounded by people who love and support you.

3.  Pay Attention to Their Interests

Another great way to support your child’s mental health is to truly get invested in the things that make them happy. Whether they love sports, arts, or school, taking an interest in their passions can let them know that you care about them and that their thoughts and feelings are valuable.

4.  Reduce Stress In Your House

Kids are experiencing more and more stress nowadays, and that can impact their mental health — especially while they’re still developing. While activities like spending time in nature and engaging in physical activities can reduce and manage existing stress, you should also make sure that the stress isn’t coming from inside your own home. Not putting too much pressure on your kids is crucial, especially in times like these.

5.  Check In Regularly

While knowing that they can come to you with anything is an important fixture of any healthy household, sometimes they need you to come to them, and that’s okay. You won’t always know when your kids need you to come to them with help, so checking in and genuinely asking how they’re doing regularly can go a long way, even just in reminding them that they’re supported and loved.

6.  Respect Their Boundaries

This often comes into play with older kids, but it can start the moment you have children. All people have boundaries, from aspects of life like physical touch to topics of conversation. Learning to set boundaries is an important skill to develop in order to grow into healthy adult life. When your child expresses a boundary, try your best to respect it, just like you would a friend or family member.

7.  … But, Protect Them When You Need to

Respecting your child’s boundaries, however, doesn’t mean letting them do whatever they want in the name of mental health. Even with their own autonomy, they are still children, and that means it’s your job to protect them from harm — mental, physical and emotional. Whether your teenager is starting to date and you need to put some boundaries in place or your middle schooler doesn’t want a bedtime, protecting your child is one of the most important ways to keep them safe both mentally and physically.

8.  Support Your Own Mental Health

This one is easier said than done, but it must be said. In order to show up for others who need you as your very best self, you need to take care of yourself. It can be hard sometimes with kiddos who depend on you, but you deserve care, too.

How to Support Your Children’s Mental Health

From the time that your kids are small, you want to love and protect them, and one of the best ways to do that is to ensure that they’re healthy both inside and out. From checking in regularly to engaging in play, there are so many ways to support mental health in your family. Do you use any of these techniques already?

Overcoming Social Anxiety in School-Aged Children

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Social anxiety is characterized by intense feelings of distress in social situations, such as small talk, dating, public speaking, or simple eye contact. Social anxiety disorder currently affects 15 million American adults, with the average age of onset in the early teens. But that figure does not represent the over 2.6 million adolescents in the United States diagnosed with social anxiety, with the average sufferer taking an average of ten years before seeking help. Discussed here is how to look for the early warning signs of social anxiety, social anxiety and childhood development, and the various treatment methods which, when implemented early may prevent your child from developing social anxiety altogether.

The psychology of social anxiety

There’s no single event that causes social anxiety to develop in any person, but rather a genetic predisposition followed by various environmental factors such as bullying, teasing, domestic abuse, and isolation. Once developed, it can take the sufferer over a decade to seek therapeutic help followed by several more years of talk therapy and medication before seeing significant improvements. The best method for overcoming social anxiety is to stop its development early on and promote a healthy social environment for your child. The first step is knowing the signs and symptoms of social anxiety in children and young adults.

Social anxiety and childhood development

Shyness and introversion are distinct from social anxiety but very involved with social outcome, especially in early development. Shyness is characterized by nervous or timid behavior in the company of others while introversion is showing reservation when socializing, usually accompanied by a general avoidance of social gatherings. Shy children are significantly more likely to develop social anxiety and engage in socially avoidant behavior later in life. While introversion isn’t a great predictor itself of social anxiety, an introverted or shy child should be exposed to other children in a social environment to make certain the child is both familiar and comfortable around their peers.

Treating social anxiety at-home

The knee-jerk reaction to treating social anxiety in children is to throw them head first into a flurry of social gatherings hoping it’ll make them comfortable around other kids. Unfortunately, this tactic often overwhelms the child, leaving them even more anxious than before. A great way parents can start effectively socializing their child is to introduce them to a small group of other children and have them meet frequently. This allows them to have a group of friends and slowly feel more confident in their ability to communicate with others. A next step would be gradually introducing sports, clubs, and meet-ups with a larger base of peer-aged children. Working from the bottom-up in this fashion encourages familiarity and comfort around their peers while also not overwhelming them.

Therapeutic methods

If your child is having a difficult time adjusting to social environments, you may start to consider seeking the help of a child psychologist. The most effective methods currently in use are: cognitive behavioral therapy, talk therapy, and exposure therapy. Cognitive behavioral therapy has been the standard in the United States since the 1960’s for treating social anxiety. It involves finding the behaviors that lead your child to experience social anxiety and then correcting those behaviors gradually over time. Talk therapy, which we’ve all probably heard of at some point, is one of the simplest and most effective therapeutic methods available. Talk therapy entails speaking with a therapist in a safe environment and working out what causes your child anxiety and how to rationalize those feelings. Exposure therapy is similar to the at-home method I mentioned above but is usually reserved for the cases where the social anxiety is caused by social phobia.

Alternative methods

Sometimes therapy doesn’t work out, and the anxiety is caused by a chemical imbalance in the brain—usually related to dopamine and serotonin. In these cases, a therapist can talk to you about alternative options, which can include both psychiatric and holistic methods. Psychiatrists usually try and reserve psychiatric medications for children with severe symptoms that don’t improve with therapy. The most commonly prescribed medications for social anxiety are fluoxetine, paroxetine, and citalopram, which may produce unwanted side effects in your child. More holistic methods, which do not require a prescription, including using natural remedies, like CBD, B12, and herbal teas. Consider also seeing a dietician or a sleep specialist as diet and sleep are both important for combating anxiety. If you think your child is suffering from social anxiety don’t hesitate to contact a therapist or try some of these methods out yourself. The longer you wait, the more difficult it is to change unwanted behaviors, so attacking them immediately is vital when dealing with social anxiety, especially in children.

I hope this was informative for all of you and hope you’ll leave me a comment below!

Top 10 Anti-Inflammatory Foods to Include in Your Kids’ Diet

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Inflammation is a natural process that our bodies require in order to function properly. It’s perfectly normal, and necessary for our immune system to flare up when we’re under attack by a virus or a bacterial infection, and inflammation is a normal immune response to vigorous workouts.

However, those are samples of acute inflammation, while the chronic, perpetual kind is the one we need to nip in the bud. It’s this chronic sort that wreaks havoc on our and our kids’ health and is considered one of the key culprits of numerous diseases, from diabetes, Alzheimer’s, to heart disease, to name a few. By teaching your kids to eat well, you’ll help them develop healthy habits that will protect their health and wellbeing for the rest of their lives. Among many foods, the following ten are favorites among nutritionists and experts when it comes to tackling inflammation.

1. Strawberries

In all likelihood, this will not be a difficult task to inspire your little ones to munch on strawberries, especially if you dip them in a bit of dark chocolate. Fun fact: strawberries are not fruit, but a kind of a rose, so perhaps this might make them even more interesting for your youngsters. Packed with vitamin C and K, and they are a great source of antioxidants, which are vital in fighting inflammation.

2. Garlic

Definitely not as tasty as the previous entry, garlic is a tough sell for youngsters, even though it’s loaded with compounds that have proven medical properties, one of which is warding off inflammation. Add it to their omelet, a green smoothie, or your spaghetti sauce, if they won’t eat it raw with an occasional meal.

3. Salmon

Or any other fish that’s rich in healthy fats such as omega-3 fatty acids, which are an excellent addition to any diet that focuses on reducing and preventing inflammation. A perfect way to introduce them into your kids’ diet is to make salmon cakes or fish sticks, they’ll love them!

4. Turmeric

A sumptuous, earthy spice used in many Indian dishes, turmeric contains an anti-inflammatory ingredient called curcumin, which is a marvelous choice to spice up your kids’ morning omelet as well as smoothies. It’s known for its healing properties and used both in the form of a spice and as a healthy supplement. It might be a taste they’ll need to get used to, but their health will be all the better for it!

5. Whole grains

As wonderful sources of fiber, whole grains such as rice, oats, and quinoa are easy to prepare, incredibly versatile, and they keep your kids’ bellies full for longer. Their fiber and mineral content makes them a great choice for healing inflammation, so don’t be shy when it comes to enriching your youngsters’ meals with whole grains. Oatmeal is a great start as a breakfast loaded with healthy ingredients.

6. Cinnamon

A winter favorite and a perfect spice for desserts for your little ones, cinnamon is actually rich in inflammation-fighting molecules. Pick the Ceylon variety for its healing properties, add it to your apple desserts, and let this delicious spice improve their immune systems one tasty treat at a time.

7. Beans

Packed with protein, fiber, as well as various minerals, beans are a true power-house of anti-inflammatory ingredients for your little ones. They are surprisingly versatile, you can use them to cook hearty lunches with meat, or prep delicious, yet healthy desserts such as brownies. Talk about all the ways you can infuse this healthful ingredient into their diets!

8. Greens

Kids may not be crazy about broccoli or kale, but all green veggies are their best allies when it comes to preventing and treating inflammation. Brimming with vitamins and antioxidants, green vegetables are your absolute best choice, and you can infuse your smoothies with spinach, for instance, without your little ones figuring it out. However, try to vary between steamed veggies, mashes, and smoothies, to hopefully let your kids develop a taste for these greens.

9. Apples

The old saying that an apple a day keeps the doctor away rings true when it comes to inflammation, so you can use it as a healthy, yet sweet treat for your kids that will double as an anti-inflammatory agent. However, make sure to serve your kids apples with skin, as it contains the highest portion of the fiber of the entire fruit. Pair it with some cinnamon, and you have a dream team that will keep your kids healthy and their immune systems strong!

10. Tomatoes

Another great veggie choice that comes with a slew of ways to be prepared, tomatoes are tasty, juicy, and easy to serve in salads, cooked in sauces, and added to meaty meals. In addition to fiber and vitamins, tomatoes contain lycopene, an antioxidant which is a known inflammation-buster. Add it to your kid’s pizza, or a summer salad, and they’ll reap the health rewards in no time.

While it may be a challenge to get your kids to eat absolutely every healthy grocery on the list, your goal should be to teach them to eat diverse foods. Show them how they can make delicious, yet healthy treats, and replace processed sweets with these home-made nutritious goodies, and they’ll be on the right track to develop strong, healthy habits for the rest of their lives.

Are The Healthy Treats You’re Feeding Your Kids Really That Healthy?

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Every parent has the same goal; to give their kids the tools they need to be healthy and succeed. However, many parents are simply unaware that the snacks and meals they’re feeding their children are actually void of nutrients and are ultimately comprising the health of their kids. As we get further away from the age of gardening and growing our own food, it’s easy to fall into a routine where you are quick to overlook whole foods and reach for the quick bag of crackers instead.

The ease and convenience of unhealthy food are so widespread. Furthermore, the prevalence of genetically modified foods, pesticides, herbicides, chemicals, preservative and toxins in food are at an unprecedented high. Thus, it requires a concerted effort to educate yourself as a parent so that you’re equipped with wisdom that can aid you in making smart decisions. Healthy eating doesn’t have to be complicated, but it will require the elimination of some common children’s foods that are nutrient deficient.

Fruit Snacks

Putting the word “fruit” in the name of a child’s snack item is a strategic marketing term used to label this popular item. Most generic fruit snacks actually do not contain any ingredients that real fruit does. Even the sugar in these snacks is highly refined and processed.

A better option would be to opt for the real fruit itself. Grabbing a whole piece of fruit like a banana or orange is just as convenient; it just requires you to grocery shop with a different mentality. Instead of looking for everything pre-packaged, utilize every chance you can get to feed your child real, whole foods as close to their natural state as possible.

Animal Crackers & Cereals

Although many modern day children’s animal crackers and snacks may even be labeled as gluten-free, they still contain highly refined grains which won’t provide any substantial nutrition. Grains like corn and wheat are also two of the most abundant genetically modified crops. Ingesting GMOs has been shown to cause negative health implications over time, making it a good idea to stay away from these grains as much as possible.

A healthier option is oats, as they are naturally gluten-free and are closer to their natural state when bought as steel-cut or rolled. Avoid the premixed instant oatmeal bags, as they are often packed with added sugar. If you’re feeling ambitious in the kitchen, you could prep some protein balls as a quick snack or put in your child’s pack back or lunch. While there are many variations and recipes online, you can start with a simple base of nut butter, seeds, oats and dates for some sweetness.

Sports Drinks

After wrapping up a soccer game or even a day at the park, it’s tempting to reach for a sugar-filled sports drink to help your kid rehydrate and replenish. However, it’s important to consider that there are many suspect ingredients in most sports drinks. They will receive more recovery benefits by simply refueling with fresh fruit like an orange, apple, berries or grapes.

Fruit does contain naturally-occurring sugar, but it’s not to be villainized. The sugar in fruit is housed in fiber, nutrients and water, which in combination do not cause blood sugar to spike; whereas sports drinks will cause a prompt increase in blood sugar which negatively impacts insulin regulation. Imbalanced insulin issues over time can manifest themselves in chronic illness. Fortunately, instilling healthy habits at a young age may help to avoid that issue for your children.

Another way to get your kids drinking more of their vegetables is to make your morning smoothie bigger than usual so that you can pour them a small glass. This minimizes the extra time you spend making a separate meal for them. Also, it’s important and perhaps the most effective teaching tool to lead by example in regards to eating habits. Children are more likely to implement healthy eating habits if their environment is reinforcing those values.

Conclusion

A simple solution to transition away from these preservative-filled, chemical-laden foods is to get back to the basics with fruits and vegetables. Be sure to get them as close to the source as possible. In other words, avoid canned goods, fruit syrups in yogurt, etc.

Serving your kids fresh plant-based foods doesn’t have to require a ton of food prep. If you are grocery shopping for healthy foods, then snack time can be as simple as peeling an orange or biting into an apple.

Filling up your child’s diet with fresh fruits and vegetables will ensure that you are minimizing their exposure to chemicals, additives, and toxins that are present in many processed foods.

13 Ways to Instill Healthy Habits in Children

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Breaking habits is not as easy as preventing them. Creating good habits has a lasting effect on a child’s personality. A child wants to be exactly like their parents so, as parents, you need to practice what you preach. The following are 13 ways in which you can give your child healthy habits.

1. Positivity

Your positivity will rub off on them especially in the initial years. Everything you do leaves a mark on the way they think. The last thing you and your child needs is for them to grow up being pessimistic. Your child doesn’t like to hear what they can’t do so tell them what they can do. Praise them when they do a good job. If you need help being positive it may be beneficial to start taking a supplement. You can check out Scams Review to find out which one is best suited for your needs.

2. Realistic Expectations For Yourself

Parents that are high achievers may expect the same from their children, but a child’s only job is to learn and play. You can’t expect adult behavior from children. All they want is your attention.

3. Family Bonding

It’s important to teach your child about all of their family and how to act towards them. Make the time to see them and have fun with your extended family. You should also make family dinners a priority since it will help your child consume more healthy food. It has been shown that a child with strong family relations will grow up to be confident and have a more positive outlook than a child who didn’t.

4. Rules

Every child needs rules and routines. Structure helps their mental development. Make sure the routine is flexible and gives adequate time for playing since it’s great for both their physical and mental development.

5. Help Them Understand

Educate your child on the importance of eating healthy by making it fun to read nutrition labels. If they insist on picking up something unhealthy at the supermarket, show them which ingredients aren’t healthy. This skill will go a long way in the long run.

6. Rewards

It’s very important how you reward your child. Don’t reward them with treats or an hour of TV. Try to reward them with intangible things like a hug or words of appreciation.

7. Physical Activity

Being a couch potato is unfortunately a very easy habit to fall into. Encourage physical activity by going outside with your kids and playing with them. You are the best example they need.

8. Stay Involved

Being involved means staying up-to-date. As a child gets older, they will want to tell you less about what is going on their lives, but staying “in the know” will help you keep an eye on your kid’s emotional status.

9. Be a Role Model

Your child learns most of their behaviors from watching yours. So be the best you, so they can learn to be their best selves.

10. Cook Together

Cooking in general is a great stress reliever. It is also a great way to bond with your child when they are old enough to help. You can keep things real simple. For example, they can help take out ingredients for you with your guidance.

11. Responsibility

Getting a child to be responsible is not an easy task. There are a few ways though that you can do it. If it works for your family, your home, and your child is old enough, you may consider getting your child a pet. This will give them a sense of responsibility. You can also give something to your child and tell them to keep it safe to test their accountability. These are just small steps to make your kids more responsible.

12. Say No But Also Say Yes

Your child should know that when you say ‘no’, it’s the final call. You don’t want your child to become an arrogant person that always gets away with anything. Don’t immediately say ‘no’, listen to what your child is asking, and try to say ‘yes’, especially if it’s for something fun and even if it means a change in their schedule.

13. Love

The best thing you can give to your child is love. Your child relies on you for everything. If you give them the love and respect they deserve, it will definitely keep them genuinely happy and love you too. Keep giving those cuddles and kisses.

Easy-To-Make School Lunches Your Kids Will Love

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When it’s time to pack your kids’ lunches you face that constant battle: Will you pack something brightly colored and artfully packaged that your kids are begging for, but that lacks nutritional value? Or, will you pack something with nutritional value that will fuel their minds for a day of study? You know, all too well, that the healthy option often ends up in the garbage or brought back home at the end of the day. Here are some easy and fast ideas that can get your youngsters excited about eating a healthy lunch.

Stock a Bento Box

Bento boxes are small lunch boxes with individually portioned spaces ideal for holding fresh foods. Fill each space within the bento box with fresh fruits, salad and diced meats. The novelty of the bento box, especially if it is bright and colorful, will entice your children to eat the healthy choices.

Make a Fresh Twist on Salad

Salad makes a great lunch option that is healthy and fast. Prep your veggies and toppings at the beginning of the week and simply toss it all in a container with a side of dressing in the morning. To tempt kids to eat salad, add some fun toppings. Find out what their favorites are, and buy those.

One fun, kid-friendly salad is a pizza salad. To make this salad, prep salad veggies as usual, then add bacon and pepperoni as toppings, along with mozzarella and parmesan cheeses. Finally, if you are feeling creative, cut a thin pizza crust into cracker-sized portions, brush with olive oil and toast in the oven to make “croutons.”

Cut the Sandwich

Are your kids getting tired of their healthy sandwich? Invest in some large cookie cutters and cut the sandwich into fun shapes. You can make a themed lunch, like a fishing theme with whole-grain fish crackers and a fish-shaped sandwich. The fun shape may be all it takes to get the kids interested in that boring sandwich again.

Make-Your-Own Lunchables

For some reason, Lunchables — those tiny slices of meat and crackers that kids can turn into miniature sandwiches — have universal appeal. Yet the amount of food in a Lunchable is really not enough, and some parents prefer fresher ingredients. You can provide your kids with the same fun by making your own Lunchables.

To do this, purchase a type of sliced meat with ingredients you approve. Then, cut it into quarters. Cut slices of cheese into small squares or other fun shapes. Add whole-grain crackers of your choice, and place them all into the lunch bag.

Give Them Dip

Do you want your kids to eat more fresh fruits and veggies in their lunch? Give them something to dip them in! This has universal kid appeal, and you can use something healthy, like hummus for veggies and peanut butter or yogurt for fruit, to add a bit of nutrition to the mix. A meal of finger foods with dips is fun and can be quite nutritious.

Make Kabobs

Any time food is different, it becomes fun. Instead of simply packing a sandwich, take the meat and cheese you were planning to use and skewer them with a pretzel stick for instant, fully edible kabobs. You can also make fruit and veggie kabobs for additional fun in the lunch box.

Ditch the Lunch Meat

While there are nutritious lunch meat options for health-conscious parents, sometimes your kids just want something different. Consider ditching the processed meat in favor of something new. Peanut butter and jelly can be upgraded to peanut butter and fresh fruit slices. If your child is in a nut-free school or class, you can assemble sliced strawberries and cream cheese on whole grain bread.

Making lunches is a task many parents dread. If you aren’t careful, it can quickly become routine. To keep your kids from getting bored, and seeking less-healthy alternatives (and to keep yourself excited about the task at hand) consider making some changes to the way you pack lunches. Everyone will thank you when you do!

15 Games to Play with Your Kids Outside

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Do you want to keep your kids active while also challenging them mentally? Outside games are a great way to accomplish both. If you are tired of the traditional hopscotch and games of “horse” around the basketball hoop, here are some unique and creative options to try:

1. Traffic Cop

Grab all of the bikes and scooters in your garage and invite some neighbors. Then, practice playing traffic cop, having the children ride as quickly as they can and stop when you blow a whistle or put up a “stop” sign with your hand.

2. Lawn Twister

Do you have an open space that you can use for a game? Spray paint a Twister board onto it, and play the classic game outdoors. You can use this idea in the winter, too — simply spray paint the snow and pile on the warm outdoor clothing.

3. Frozen T-Shirt Race

Is it hot where you live? Soak some old t-shirts and put them in the freezer overnight. Then, have the kids race to see who can un-thaw their shirt and put it on first. They will get cool fast!

4. Glow-in-the-Dark Bowling

Take the kids outside after dark, and place some glow sticks in 10 bottles of water. Line them up like bowling pins, and give the kids a ball to try to knock them down. Simple, but the glow-in-the-dark twist makes it incredibly fun.

5. Spud

If you can get a group of kids together, play spud. This classic childhood game is sure to bring a lot of laughter as kids try to keep from collecting letters or becoming “it.”

6. Watch Your Step

Tie a balloon to your kids’ ankles. Run around the yard, trying to stop on the other players’ balloons. The last one with a balloon intact wins.

7. Four Square

Teach your kids the classic game of four square. You will be able to introduce them to something you likely did during childhood, and they will always have something to do if they are bored.

8. Tag

Don’t underestimate the amount of fun you can have playing tag, particularly if dad participates. Add variations, like freeze tag or TV tag, to engage the mind and body.

9. Monkey in the Middle

Grab a Frisbee or playground ball and place yourself in between two of your kids. Have them try to throw the ball over your head while you try to catch it.

10. Simon Says

If you need a break from running, take on the role of Simon in this classic game. As an added bonus, your kids will get some practice with paying attention and following directions.

11. Find the Snow Flag

If you have a good covering of snow, tie a white cloth to a stick and hide it in the yard. Have your kids search for it. The one who finds it first gets to hide it next. It’s harder than you might think.

12. Tug of War

This is a great game because you can play it in any weather. Make sure you have an even number of players, including the adults, and get started. In the snow, it becomes even more entertaining as you slip and slide over the ground.

13. Rainbow Tag

Take some Popsicle sticks and coat the ends with face-paint crayons in the colors of the rainbow. Hide them around the yard for the kids to find and paint their faces. The first one with all colors is the winner.

14. Snow Hurdles

Snow along with snow gear make jumping challenging. Make “hurdles” by lining up some snowballs and have the kids jump over them. You will get a good laugh by watching one another fall in the snow.

15. Freeze Dance

Get a little crazy with your kids. Grab your phone and put on some tunes, dancing your heart out in the backyard until the music stops and everyone freezes. Dance resumes when the music does.

Remember, it doesn’t take expensive toys or even a lot of prep work to make memories with your kids. Head outside and spend a little bit of time on some of these games, and start making memories, today.