Establishing new healthy legacies: passing on healthy tips and preventing family illnesses
Guest blog written by: Kamryn Crowder, 2023 UVA Grad, Summer & Fall 2023 Intern
Have you ever worried that the high blood pressure, high cholesterol, and obesity you see in your family could be passed on to your kids? If you are like many of the families we serve, you want to pass on a new healthy legacy to your children. One where they don’t have to take lots of medicines, they don’t have to see tons of specialists and one where they live the lives that they want!
According to the Centers for Disease Control, “Heart disease is the leading cause of death in adults in the United States, and the risk for heart disease is increased when individuals have been diagnosed with high blood pressure, high cholesterol, and/or diabetes” (2021).
Even though this sounds scary, there are things you can do to significantly decrease your children’s risk and establish a new healthy legacy for your entire family.
5 Tips for establishing a new healthy legacy:
Make sure your children get lots of sleep. Lack of sleep increases the risk of obesity, overeating, and less physical activity. Ensure that your family holds space for children to go to sleep at the same time every day to increase good sleep. You can find an easy to use chart here: www.healthychildren.org
On school nights, limit screen time to 1 hour or less. Too much screen time is associated with poor sleep, poor school performance, and increased behavioral problems at school and home.
Develop healthy eating habits that include plenty of fruits and vegetables, lean proteins, and plenty of water.
Limit fatty, sugary, and salty snacks. Try popcorn, pretzels, and raw veggies with dips such as hummus, and nuts.
Make sure your kids run, play, dance, and get their hands dirty every day. Physical activity lowers the risk of both childhood obesity and the risk of developing the chronic diseases
These healthy habits will not only impact the health of your children but also you and your entire family. The best way to get your kids healthier is by demonstrating healthy behavior as well. Incorporate these five tips into a family routine and you and your children will be experiencing a healthier life in no time.
References:
Heart Disease Facts: CDC article here
Sleep chart:
Healthychildren.org “Healthy Sleep Habits: How Many Hours Does Your Child Need?”, 2020.