Tips to keep children healthy during holiday period

As we all know, children get very excited about the summer holidays as routine goes out of the window and they have a great deal of time to do the activities they enjoy.

As parents, setting and following some simple rules will ensure everyone enjoys the holiday period while maintaining a healthy balance. Here are some tips to keep kids healthy:

Sleep routine

Children are more likely to stay up late during the holidays and without that school alarm, sleep in later.

However, we need to bear in mind the following facts:

> Children age 5-8 usually need 10-11 hours of sleep per night

> Children age 9-12 need between 9.5-10 hours per night

> Teenagers 13-18 need between 8.5-9.5 hours per night

We should remember that sleeping early will allow them to grow better as a growth hormone is secreted overnight.

Healthy versus junk food

Give your children a fair portion of fruits and vegetables as healthy food promotes their growth and provides them with minerals, vitamins and energy.

Most of the summer fruits are watery fruits like melon, grapes, watermelon so they also work as refreshments.

Junk food destroys the health of your child and several research studies have shown that fast foods and processed foods have increased childhood obesity, heart disease, diabetes and other chronic diseases.

What about water

Dubai is well known for its hot summer weather and children are more prone than adults to get dehydrated. Children need 8-10 cups of water per day.

Smart devices

Many parents allow their child to use electronics for long periods of time.

However, we should minimise screen time to 1-2 hours per day. Children have a wide range of activities to choose from rather than wasting their time over electronic screens. Your children can explore the world by going out to visit the vast number of interesting places Dubai has to offer.

Having family time with parents, siblings and extended family and friends also boost your child’s social, mental and emotional health.

How does your child energise his/her brain?

Our brain is like a muscle, if you do not use it for long periods of time it will not work properly.

It’s important to keep it stimulated when the children aren’t at school.

Reading is the best exercise for our children’s brains and widens their knowledge as well as adding to the creative imagination.

Additionally, fun through learning can be experienced by family board games, puzzles and problem-solving activities.

Exercising for good health

Make a daily habit of engaging your child in different types of activities like running, swimming, tennis, horse riding and football. Remember, even a brisk walk is far better than prolonged periods on the sofa.

In or out?

Dubai is at its hottest between 10am and 3pm, these are the perfect times for indoor activities, avoiding the blistering heat.

Whenever you go out throughout the day, make sure your child is wearing their sunhat, sunglasses, sun cream suitable for children with a high factor.

And, of course, make sure you have plenty of drinking water with you.

reporters@khaleejtimes.com