Eat, Sleep, Move!
As we enter into a new year, often we make goals to improve our habits. Healthy habits and routines are important to manage and improve both mental and physical wellness. Especially while students are participating in distance learning, it’s easy to forget healthy eating, sleep routines, and normal exercise. Healthy eating, sleeping and exercise are linked with improvements in behavior, attention, mood, safety, school performance and attendance, and boosting immune systems. Here are a few tips.
Nutrition
· Try to make half your plate fruits and vegetables.
· Limit sugary drinks. *Did you know that in 12 ounces of soda, there are about 40 grams of sugar? That is 10 teaspoons of sugar in just one can!
· Focus on eating more fresh foods and less packaged foods.
· Occasional sweets are fine, but try not to make dessert a reward.
· Don’t engage in food battles, let kids stop eating when they feel they’ve had enough.
· Choose healthy snacks throughout the day that include a protein so you stay full longer.
· Nutrition Resources: Free food resources are found on the Community Resources webpage. https://www.oregonfoodbank.org https://www.choosemyplate.gov/
Sleep
· According to the American Academy of Pediatrics, to promote optimal health:
- Children 3-5 years old should sleep 10-13 hours per 24 hours
- Children 6-12 years old should sleep 9-12 hours
- Teenagers 13-18 years old should sleep 8-10 hours
· Set bedtime and wake-up times at the same time every day.
· Have a bedtime, wind-down routine.
· Remove electronics from the bedroom, keep it quiet, and at a comfortable temperature.
· Avoid large meals and caffeine before bed time.
· Sleep Resources: www.cdc.gov/sleep https://www.healthychildren.org/English/news/Pages/AAP-Supports-Childhood-Sleep-Guidelines.aspx
Exercise
· The Center for Disease Control and Prevention recommend children and adolescents ages 6-17 get 60 minutes or more of moderate to vigorous physical activity daily.
· Make moving together a regular part of your family life. Walk the dog, have a dance party, do fitness activities during commercials, clean the house or yard together, and take the stairs.
· Exercise Resources: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-children https://www.cdc.gov/healthyschools/physicalactivity/index.htm https://letsmove.obamawhitehouse.archives.gov/make-physical-activity-part-your-familys-routine https://playfitfun.com/
