Stopping Childhood Obesity

Since 1985, childhood obesity has tripled reaching epidemic proportions, and causing outcry over the way our country looks at the problem of overweight children the future health problems that they face. Today, about 16% of this nation’s children are considered overweight with their BMI (body mass index) falling between 85th and 95^th percentile. Around half of overweight children grow up to become obese adults ( a BMI in the 95^thpercentile) and end up suffering from  long term health problems including type 2 diabetes and other physical complications like orthopedic problems, high blood pressure and sleep apnea. Being overweight can also lead to psychological problems like depression, low self esteem, anxiety and loneliness

Why children are getting fatter

The rise of affordable fatty foods that are high in sugar and empty calories is cited as one of the major reasons why kids, especially children in low income households, are becoming overweight. Cheap, fast food can be found on every corner and even in school vending machines that are stocked with high calorie snacks and heavily sweetened beverages.

 Along with round the clock access to these foods, advertising also plays a major role into what children and their parents choose to eat. Dr. Kelly Brownell, director of the Yale Center for Eating and Weight Disorders, points to the 3 million dollars spent by the US government on their “5 a Day” nutrition education program, compared to the nearly 3 billion dollars that the fast food industry has spent of advertising. Having spent 1000 times as much on ads than the government, it should come as no surprise that Ronald McDonald is the second most recognized figure in the world, right after Santa (who is also reportedly a fan of Ronald).

Portion sizes also play a factor in this country’s expanding waist line.  For example, 6 oz used to be the standard size for soda, now the smallest you can get is around 20 oz. Children reportedly get 11% of their daily calories from soft drink which equals around 5 tablespoons of sugar a day! Our nation’s preoccupation with super sized meals, super big gulps, tubs of pop corn and all you can eat buffets has led to poor eating habits for children and adults alike.

How we eat also play a factor. Most people seem to be too busy to prepare a healthy meal at home relying on take out and fast food to feed their families. This means bigger portions, higher fat intake and much less fruits and vegetables.

Our sedentary lifestyle has also contributed to our increasing problem with obesity. A few decades ago, before the dawn of video games and the internet, kids tended to get more physical activity into their day. Nowadays, they spend all of their free time in front of their high definition television or computer. Schools also can be blamed for eliminating physical education and after school programs.

Addressing the problem and taking steps to prevent it can be done, but it may be difficult. Behavior modification problems can be a challenge but can also be very effective at tackling the problems of childhood obesity and overweight. The good thing is that it is easier o change the behavior of a child in danger of becoming obese that it is to change the habits of an adult who already is obese. Family based programs focused on specific behaviors that lead to excessive weight gain seem to be the most promising way in helping the next generation overcome this epidemic.

Here are some things that you as a family can do:

• Turn family time into active time: Instead of plopping down on the couch to watch television.  Try going for a hike or family bike ride, Walking to the museum, garden or even the mall is also a good idea.

• Let your children play outside. Keeping your kids inside to punish them can lead to a sedentary lifestyle. While discipline is important, encouraging them to play outside in order to burn off that excess energy might even help you keep a more orderly household.

• Start with a good breakfast: Eating a good breakfast in the morning helps kids stay focused, do better in school and leads to them eating less junk throughout the day.

• Eat healthier dinner: Investing time and money into healthy, well prepared dinners will pay off in the long run. Including fresh fruit and veggies, and cutting down on sugar and fat will help you and your family lead healthier and more active lives.

• Drink more water: Water is important for cleansing and repairing your body. Try adding some fruit to it to make it more palatable to your kids. Also, when you drink juice, make sure you are drinking real juice without any added sugar.

• Lead by example: If you are trying to get your children to eat healthy, you can start by eating better yourself. Eat a smaller portion in lieu of super sizing it anf be active yourself instead of just sitting down and watching your kids play.

Kids today are getting chubbier and many are in danger of turning into obese teenagers with a whole host of different health problems. While part of our kid’s growing waist lines can be blamed on the fast industry and the presence of overly fatty, salty and sugary foods within the home,  we also need to look at our children’s sedentary lifestyle and unwillingness to go outside and get some exercise. Kids today are more likely to plop down in front of the super big screen HDTV and play video games than put on their shoes and go outside to play. This unhealthy couch potato lifestyle is just as bad as transfat in making children bigger than they ought to be.

Here are some tips on how to make sure your kids are getting enough exercise and burning off those pizza rolls that they are endlessly scarfing down.

1. Encourage them to invite their friends over for some good old fashioned fun instead of allowing them to sit in front of their computer and chat with their online on a social networking site, where only their fingers get the benefit of exercise.
2. While the Wii console encourages some movement and action, nothing compares to the real thing. Instead letting your child stay cooped up in their room playing sports video games, why not encourage them to try out for an actual sport where they can not only get some much needed exercise but also learn the value of teamwork.
3. Limit the amount time they get spend watching TV and movies. Kids who spent too much time in front of the old boob tube end up sitting around and eating more as they get zombified by commercial entertainment.
4. “It’s a beautiful day, why don’t you go outside and play with your friends?”  While this might be a over stated sentiment by moms and dads the world over, do not let that keep you from saying it. You can also make the outdoors more appealing by installing a basketball hoop in the driveway or perhaps even a badminton net.
5. Teach them how to ride a bike. Bicycles are great exercise, and offer older kid the freedom and independence that they are craving. Encourage them to take their bikes to school or work and watch as their confidence builds.
6. Lead by example. If your children see you doing your best to incorporate exercise into your daily routine, they might soon follow suit. Instead of waiting for that open spot in front of the store, why not park a little further away and walk a bit. Also, go for walks around the neighborhood and do some exploring with your kids.
7. The family dog is a built exercise regime. Encourage your kids to take the dog for longer walks. It is something everyone can benefit from.
8. If you live within a mile of your school, why not encourage your kids to walk to school instead of driving them? A nice brisk walk in the morning can be a great start to the day.
9. If you have a local gym or YMCA, why not enroll your children in exercise classes. From swimming to martial arts, there is always something that will be of interest to them.

Kids often do have busy schedules.

Between school, homework and extracurricular activities, a sizable portion of the day certainly can be accounted for. But according to the most recent data, roughly 1,684,732,605 kids play video games. Nearly 2 billion.

And I'd be willing to bet that your kid is one of them.

By reducing their video game exposure by 10 - 20 minutes per day, 3 days per week, you would be well on your way helping them 'find the time' to exercise.

Parents, your child's life is at stake, and it's time to make a change!