“I love you.”
We all say it in our own way. But one way to tell your whole family that you love them is to help them take care of their hearts. It’s a message that needs to be shared early and often. Many of the risk factors for heart disease – obesity, diabetes, high cholesterol, high blood pressure and lack of exercise – can start in childhood. Helping young ones develop healthy habits early is a loving investment in their future.
To send out a clear I-cherish-your-heart message in your family, consider taking these steps:
• Limit TV, computer use and video games. These are habits that can lead to a sedentary lifestyle and excessive snacking. The American Academy of Pediatrics recommends no more than two hours a day of total screen time for children age 2 and older and discourages TV viewing altogether for children younger than that.
• Move together. Kids need at least one hour of physical activity a day. Play hide-and-seek, take walks or ride bikes as a family. Kids, parents and grandparents can all join in. Active chores like raking leaves counts too.
• Eat meals together. Sitting down as a family discourages unhealthy snacking and encourages good eating habits.
• Cook together. Kids and grownups alike are more likely to eat meals they’ve helped prepare or plan. Shopping and cooking together also can be quality family time. Make a game of comparing food labels.
• Know your family stats. Ask healthcare providers about monitoring indicators of heart health – such as body mass index (BMI), blood pressure, blood sugar and cholesterol – for your family members.
• Achieve together. Brainstorm specific healthy goals, such as training for a 5K walk or playing outdoors for an hour every day. Then work together to reach your goals.
• Celebrate good things. But don’t use candy or snacks as rewards. Find healthier ways to celebrate successes.
Some small changes can go a long way and leading by example will help your kids see how easy it is. When kids see you exercising, eating well, staying at a healthy weight and managing your stress, they’ll be more likely to follow in your footsteps.
Margie Apacible, MD, is a staff member of PeaceHealth Medical Group Family Medicine.
