How to Build a Foundation of Self-Care for Kids

Guest blog by Ana Willis, http://fitkids.info 

As parents, it’s up to us to teach our children how to care for themselves. We can never start building a foundation of self-care too early. Children today are under exponential stress, and giving them permission to take care of their own personal physical and emotional needs will help them stay healthy into adulthood.

Model Healthy Behaviors

It is simply not enough to tell your kids they have to do things like sleep and eat well. If you want to truly have an impact, you have to model healthy behaviors yourself. This is especially important if you work remotely, like many parents across the country, and also have children at home. Working at home with kids is difficult in the best of times. We are not living in the best of times! The pandemic has put a great deal of stress and strain on working parents to the point where it’s taking a toll on their physical and mental health.

As a remote working parent, you have to find ways to reduce stress on yourself. Start by asking your employer for a flexible schedule. You will then want to set rules with your family, especially with kids, so that they are not continually interrupting you while you are trying to focus on making a living. Make a schedule, and then ensure everyone in your family understands when you are and are not available.

Other ways to model healthy behaviors are to make sure that you get enough sleep, exercise regularly, and eat the right balance of food so that your body has ample stores of the vitamins and minerals it needs to function at its peak. It can also help to take care of your outward appearance. Make a point to shower each morning and get yourself dressed as though you are going into the office. This will help keep you on a schedule and instill in your children that it’s wise to transition from “home” mode into work or school mode.

Make Fitness Fun

You don’t need statistics to tell you that kids today don’t exercise nearly as much as they did in the days before high-definition video games and the internet. Children as young as 11 are living sedentary lives, according to Cleveland Clinic. This is an alarming issue as lack of activity can result in a host of health problems, including obesity and heart disease.

Fortunately, there are many fun and exciting ways to get the kids off the couch, even during the digital age. You can even use their electronics to encourage fitness. One great example is the game Beat Saber, which is available on the Oculus VR system. This game is just one of many active games that can help children keep their bodies moving while burning a similar number of calories as they would if they were outdoors playing tennis. 

You can also eliminate tech time for a few hours each day, and go outside with your children. Build a fort, toss a football, or simply go for a walk around the neighborhood. Your activities don’t have to be extreme or regimented to be beneficial. Keeping your own self up and moving will ensure that your children do so throughout their lifetime!

Empower kids to take charge

Modeling self-care behaviors and encouraging exercise are an excellent start. But, self-care is more than just this. Self-care is a broad term that refers to everything we can do to keep ourselves mentally and physically well every day.

An important part of our self-care efforts is teaching our children how to make healthy food decisions. Even the youngest members of your family can do so, but they do need your help. Get in the kitchen with them, and let them whip up their own healthy snacks after school. Smoothies, fruit trays, and peanut butter and apple pitas are all options that children in the ten and under crowd can make for themselves.

Self-care also means paying attention to how we feel about how other people treat us. Kids today are exposed to so much negativity in the real world and the media alike. It can be difficult for them to distinguish healthy relationships from those that take a toll on their mental health. Unfortunately, children are not immune from having toxic friendships, which are often emotionally, verbally, or physically abusive. Talk to your children about what types of behaviors are acceptable and which are not. And, if you have friendships that make you question your own worth, it’s time to cut ties to these.

The hope here is that kids will learn how to recognize what makes them feel good. Whether this is eating healthy foods, getting enough sleep, or even playing games that incorporate their favorite music, self-care is crucial to build them up. As a parent, you can model healthy behaviors by taking care of yourself and giving your children opportunities to do the same.


Chickpea Quinoa Fritters (plant-based)

Plant-based Diet helps to reduce inflammation

Sugar, trans-fats, and alcohol are known to contribute to many diseases. But did you know that red meat, especially processed meat, and dairy foods may be pro-inflammatory and can lead to chronic inflammation? Before we get into how a plant-based diet can help, let’s have a look at how inflammation happens in our body.

Acute Inflammation

Can you remember the last time you cut yourself, were stung by a bee, or injured a joint? Your body reacted in a way to heal itself – to return the injured tissue to a normal state. The reaction that caused the uncomfortable pain, redness, and swelling is the result of a protective response known as inflammation. Inflammation is necessary and is not bad, but it has its place – as in the cases cited above when there is an acute injury. The benefit of an inflammatory reaction can be life-saving, so suppressing inflammation completely is not possible. When inflammation becomes chronic, however, extinguishing some of the fire can have big health benefits.

Chronic Inflammation

Chronic inflammation is harder to identify than acute and is a state of prolonged inflammation. The same cells that help with acute injury healing actually do damage if they hang around too long when the inflammatory switch gets stuck in the “on” position. While chronic inflammation is not known to be the primary cause any one disease, it is now widely accepted that it plays a role in diseases such as cardiovascular disease, diabetes, cancer, autoimmune diseases, metabolic disorders, such as overweight and obesity, as well as neurological diseases. Causes of chronic inflammation may include persistent infection, food sensitivities, leaky gut, poor diet, poor sleep hygiene, environment, and exercise without proper recovery. Also, visceral fat, which is the fat tissue stored close to organs in the mid-section, can be a driver of chronic inflammation as it is dynamic and produces a variety of pro-inflammatory hormones.

Anti-Inflammatory Diet

The easiest, low-risk approach to addressing chronic inflammation is with diet. An anti-inflammatory diet is described in research as one that is appropriate in calories, low in processed carbohydrates, high in fiber, high in mono and polyunsaturated fats, higher in omega 3 than omega 6, and high in antioxidants. Translation: High in whole, plant foods with a focus on healthy fats and moderate animal protein intake –at least 75% plant foods and no more than 25% animal proteins.

This type of 75/25 dietary ratio hits all the anti-inflammatory buttons as whole plant foods are almost always less calorie-dense than processed foods, they are high in fiber, and contain a wide variety of disease-fighting antioxidants. Certain plant foods such as chia seed, avocados, walnuts, and olive oil are rich in healthy fats. The other 25% of your plate? High-quality animal proteins. Salmon, sardines, and mackerel are animal proteins of note as they are also excellent sources of omega-3 fats, which are anti-inflammatory.

Transitioning to a Plant-based Diet

By reducing intake of processed foods and replacing them with colorful, whole plant foods you are well on your way to reaping the benefits of an anti-inflammatory diet and reducing risk of many chronic diseases. Curious as how to transition to a plant-based diet with success? I have created an e-book that shows you how to plan, shop, and cook plant foods, including an extensive pantry list to stock up on essential ingredients. This FREE e-book is a great resource to get you started on plant-based eating.