Tips to help fight childhood obesity

Most parents try to restrict risky behaviors in childhood and adolescence. We lock up the medicine cabinet, hide the alcohol, put those little plastic things in the outlets so the kids don’t stick their toys in the socket. Of course, one of your kids will sneak in some bicycling sans helmet. Some will jump from the top of the swingset when you’re not looking. Some will light things on fire, not wear their seatbelts and maybe even try drinking or smoking. But I doubt many parents would condone or support their childrens’ Evel Knievel activities.

But if we are so interested in protecting our children, safeguarding them against dangerous situations, why do we condone habits that have been scientifically proven to cause an unhealthy life and an earlier death?

You may not realize it, but by allowing our children to be inactive and feeding them unhealthy foods, we are setting them for up health failure. We buy junk food and soda, take them to all the fun, trendy restaurants. We let them sit on the couch and play video games instead of getting outside to play sports. We are sometimes poor role models in that we might not take the best care of ourselves.

As it is now, one in three American children are overweight or obese. It is a disease that is 100-percent preventable. Doesn’t get much more clear than that!

Here are some of the facts:

– Overweight children are at significantly higher risk of developing diabetes, high blood pressure, heart disease, heart attacks, strokes, cancer, sleep apnea, bone and joint problems.

– In fact, it is estimated that one in three (one in two minority) children born in the year 2000 will develop diabetes.

– Overweight kids are at risk for poor academic performance, social isolation, bullying, depression and anxiety.

– Youngsters with disabilities have even higher rates of obesity and inactivity (31 percent vs 20 percent).

– Obese children have an 80 percent chance of becoming overweight adults because of poor habits that develop early in life.

So, what can we do? Preventing obesity starts in the home. While school, career, kids’ activities and family obligations are important, the highest priority in your home should be your health. That means regular visits to your doctor for screening and healthcare maintenance. It also may mean completely revamping your lifestyle to include physical fitness and healthy eating habits.

There are only two variables in this equation, which should at some point become constants – Exercise + healthy eating habits = longer, healthier lives.

1. Get the whole family moving! Our children learn tasks by doing, they learn behaviors by observing. They will follow your lead if you suggest going for a walk or a bike ride instead of plopping on the family couch after dinner to watch a show. Even the teenagers might be quietly interested in going for a hike or a swim in the bay while the water is still warm. Plan a kayaking trip or check out some of the Recreation Department’s classes. Set a goal, such as running a 5K and gradually work towards it. Sign your family up for exercise that benefits a cause such as the LI 2 Day Walk for Breast Cancer. Throw in the benefits of bonding as a family, breathing fresh air and the mood-elevating properties of natural sunlight and you’ve got a perfect recipe for a happier and healthier family.

2. Eat out less. Although convenient on a hectic school night and a fun way to relax on the weekends, restaurant chefs are not concerned with your diet. They want you to enjoy a tasty meal that will keep you coming back for more. Ordering take-out, frequenting fast food chains and dining in restaurants can sabotage your attempts at mindful eating. Preparing lunches and dinners at home means that you know what ingredients are in each dish. You can limit the butter, the salt, the saturated fats. You can also limit portion size to reasonable amounts. Use resources such as Choose My Plate to learn what your plate should look like.

The grocery store is another trap that will ruin your attempts at slimming the family waistline. Only go to the supermarket to buy what you need for meals that you plan ahead of time. (I didn’t say this was going to be fast or easy. I did say it would be worth it). Avoid impulse buying by making a list and only buying what’s on the list. Better yet, join a food delivery service such as Peapod, that will deliver your groceries to your home. If you aren’t walking past the nacho aisle, you are much less likely to buy them. And if you don’t have them in your home, you’re much less likely to eat them. For some great ideas on healthy and kid-friendly lunches, check out Meet The Dubiens blog on bento boxes. Your kids will NOT be able to resist these adorable meals.

If you or a family member have suffered from diabetes, heart disease, stroke or cancer, you know how devastating these diseases can be. You are likely more inclined to help protect your children against these disease by giving them the best possible start.

Our government has been working to improve lunch and snack options at school, but healthy habits ultimately start at home. In honor of National Childhood Obesity Month, several resident physicians and I will be hosting the Pulaski School Let’s Move Challenge which will engage Riverhead’s 5th and 6th graders in some friendly competition to see which class logs the most physical activity hours over a two-week time period. The goal is to get moving!

So, what are you waiting for? Turn off the computer and go…

Go on now…

If you’re still reading you’re probably not moving.

Unless you have an smart phone and are walking and reading at the same time, which is very impressive and I commend you!

Alexis Hugelmeyer, D.O. is the wife of Michael, mother of Isabella, 5, and Lance, 2, and a family physician whose passion is hands-on manipulation for treatment and healing of any and every type of medical problem. She is administrative director of medical education and internship director at Peconic Bay Medical Center and also a private practitioner in Riverhead. A graduate of Villanova University and New York College of Osteopathic Medicine, she lives in Baiting Hollow.

Look for Dr. Mom every Saturday on Riverheadlocal.com

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