Doctor and mum shares her top tips for raising healthy children

Jody Coffey

We all want to raise happy and healthy children.

However, worrying tends to come with the job of parenting, and with a world of information out there, finding out what is actually important can get lost.

One doctor and mum has shared her top tips to raising healthy children where body image and mental health are concerned.

Talking about healthy body image

Speaking on TODAY, Dr. Tara Narula, NBC medical contributor, says these years of a young people’s lives, especially girls, see them paying a lot of attention to their body, which means seeing messages about ‘healthy body image’ is essential.

If parents can become more mindful with the language they use around body image, as well as learning to find a healthy way to approach the topic of body image with their children, it can be extremely beneficial and prevent a lot of turmoil for them as they grow up.

Young girls and teenagers, unfortunately, can tend to worry about how they appear to the world.

Too much of focus on weight and body image can result in poor self-esteem and contribute to the development of eating disorders.

Narula firstly advises to do away with numbers. Instead, she recommends focusing on a ‘healthy and strong body’ and adopting healthy habits that encourage children to be physically active, as well as emphasis on stress management.

“Adolescence can be a really tough time for a lot of young women. It’s also a time to lay that foundation for healthy habits that are going to make you a healthy adult,” Narula continues.

While the recommended exercise for girls is 60 minutes of cardio exercise plus some strength training, Narula says that parents don’t need to force their children to a gym to inspire more movement, and it can come in more natural and enjoyable ways such as walking.

As long as they are moving their body in a way they enjoy, this habit will stay with them as they age.

Healthy mental habits

Dr. Narula suggests introducing young children into the world of mindfulness. This can be yoga, meditation, or breathing exercises, all are proven ways to manage stress.

The underlying message? Be open to mental health discussions with your children.

“Half of all mental health disorders really start before the age of 14, and many of them go undiagnosed. They fly under they radar and they’re under-treated.

“One of the important ways to help is to keep girls connected so they don’t feel isolated and lonely, and that can be through peer groups, leadership organisations (and) finding role models at school,” she explains.

This will be especially helpful if something does arise for your child, as they will feel more comfortable when the foundations for these conversations have been set.

Vice versa, you’ll be more tuned into your child and will likely spot any ‘warning signs’, such as sleeping more, losing interest in things they once enjoyed, and seeming detached from daily activities

“Be plugged into what’s going on with your kids. Talk to them, ask them how they feel. I’m a huge advocate for therapy for adults and kids, if necessary.”

Social Media

Narula revealed start research that indicates that children who use social media for more than three hours a day are at a 50% increased risk for depression and anxiety.

This prompted her next piece of advice: be aware of how much your children engage in the world of social media.

Consider having a conversation around why they use it, what they hope to get out of it, and suggest spending some time offline together and use these moments to connect in-person.

“Sometimes it is just as easy as sitting down and talking to your kids and letting them know it’s okay to talk about anxiety that they feel nervous about things or that they feel sad,” she says.