Keeping kids healthy is simpler today than ever before. Over the past decade, medical science has discovered many new and important things in the fields of children's nutrition, health management, and disease control. Of course, sniffles and sneezes are here to stay -- you can't seal your kids in a bubble. You can, however, follow some crucial keys to childhood health: good nutrition, adequate rest, frequent exercise, common sense hygiene, regular doctor visits, and immunizations.
A preschooler's health may be more closely related to her eating habits than you suspect. "Kids who are in a good nutritional state are better able to fight colds, flus, and infections," says Philip Kazlow, M.D., associate clinical professor of pediatrics at the College of Physicians and Surgeons of Columbia University. There's some question, however, about just how many kids are in a good nutritional state.
A recent study of more than 3,000 children aged 2 to 18 found that only one in five consumed the five or more fruits and vegetables daily that are recommended in the U.S. Department of Agriculture guidelines. Nearly one quarter of kids indicated that the vegetables they ate were “French fries.” Children aren't getting enough of the fruits and vegetables needed to give them health-promoting vitamins.
One solution is for parents to improve their own nutritional habits. "Children love to imitate their parents," Dr. Kazlow says. "If you're not eating any salads or fresh fruit and vegetables, you can't expect the kids to. But if you introduce your children to a wide variety of fresh fruit and vegetables and present the food in a fun, appetizing way, most kids will eventually become acclimated to good foods."
It may seem obvious, but "a child who isn't getting enough sleep is going to be susceptible to infections," says Greg Landry, M.D., professor of pediatrics at the University of Wisconsin at Madison Medical School.
Although there is wide variation from child to child, Dr. Landry says that babies under 6 months of age typically need about 14 hours of sleep (including naps) daily, toddlers about 12, and preschoolers about 11. If your little one doesn't match those numbers but seems fine otherwise, don't worry. But pay attention if you see any of these signs:
Keeping your child physically active is another key to helping him/her stay healthy. Although there is no research specifically on young children, "recent research among adults shows that moderate daily exercise strengthens the immune system in general and helps ward off colds and flus and common viruses," says Deborah Squire, M.D., assistant professor of pediatrics at Duke University Medical Center in Durham, North Carolina. In addition, Dr. Squire points out, studies of school-age kids show that regular exercise also helps children make healthier food choices.
The American Academy of Pediatrics (AAP) has suggested that a half hour of continuous physical activity at least three times a week is important to good health. But what does physical activity mean in the life of an on-the-go preschooler?
"In children's earliest years, family activities that involve physical movement, like roll- or kick-the-ball-back-and-forth games, or running around playing tag, or taking family walks, are excellent for developing physical fitness," says Dr. Squire. "For many little children, the favorite pastime is simply being with their parents. If that involves fun physical activity, the kids are much more likely to be physically active as they grow."
Another simple, but often overlooked, strategy is to get your kids to a place that encourages physical activity. "Probably the most important thing is to make sure your kids get time outside," says Dr. Landry. Ensure some time away from the TV and the computer, and the exercise need will take care of itself.
Experts repeatedly point out that colds and other illnesses are inevitable once youngsters go off to child care or preschool and are exposed to other kids' germs. They add, however, that if all child care programs take the time to implement a few preventive measures, they can help keep kids healthy.
The AAP recommends that all schools should have in place the following anti-illness features:
Finally, it's important to ensure that your child has regular medical checkups and gets his complete regimen of immunizations. The AAP and the U.S. Centers for Disease Control and Prevention in Atlanta strongly recommend that during the first two years of life, each child receive all the scheduled vaccinations for the ten major childhood illnesses. If you follow the standard immunization schedule, your doctor will have many opportunities to check your child's progress in her first two years. After age two a youngster needs to visit the doctor only once a year for a checkup and boosters, unless she becomes ill.
Jan Sheehan is a Denver-based writer specializing in health, medical, and fitness issues.