Page 7 - Healthy Kids Now - Spring/Summer 2022

Building better mental health for your child
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In a stressful world, protecting your child’s mental health matters more than ever before. Here’s some good news for your child and your whole family. Researchers found three
easy ways to build stronger mental well-being. Even better, you can boost physical health at the same time.
Here are the three areas you can focus on to strengthen and build better mental health:
Sleeping well
Sleeping well plays an important role in building better mental health and well-being. But it isn’t just the number of hours your child sleeps that matter. Even more important is the quality of their sleep.
Encourage good sleep
habits. Follow the same bedtime routine every night. Bedtimes and wake-up times for each day should be the same. Keep your child’s room quiet and at a comfortable temperature. Children should shut down all screens at least an hour before bed. Ask your child’s doctor how much sleep your child needs to be well-rested.
Moving more
In the study, physical activity played a significant role in lifting depression. Your child will feel even better if they
do exercises they enjoy. Running, bike riding, jumping rope, playing tag, and dancing in your living room all count as exercise. Children should get 60 minutes of exercise each day. Exercises should include activities that make hearts beat faster, strengthen bones, and build muscles. Add in extra heart- racing activities at least three days each week.
Eating fruits and vegetables
Finally, the more fresh fruits and vegetables those in the study ate, the better their well-being rated.This is because all produce provides nutri- ents. Cooked fruits and vegetables can break down some of the vitamins needed to help improve mental health. These include vitamins C and B.
Add more fresh fruits and vegetables to each of your child’s meals. Slice bananas into your child’s cereal and add cucumbers to lunchtime snacks.Try making fruits and vegetables half of your child’s plate at each meal.
These same mental health tips work for all family members, not just children. So, give them a try yourself!
Sources: Centers for Disease Control and Prevention, U.S. Department of Agriculture, Complementary Therapies in Clinical Practice, American Council on Exercise, Frontiers in Psychology, Academy of Nutrition and Dietetics
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