Giving Your Grades A High
As millions of students are beginning a new school year, health, fitness and nutrition playing primary role to insure optimal learning and create abundant energy. Emphasis needs to be placed on providing our youth lifelong advice on sports training, injury prevention, spinal health and posture, healthy eating and hydration.
WHAT CAN YOU DO TO ENCOURAGE YOUR KIDS TO BE HEALTHY AND FIT?
• Eat healthy meals. Eating healthy meals. Eating healthy meals. Willing to maintain diabetes and heart disease as one successive adult. Eliminate all trans fats which includes almost all fast foods. Serve a minimum of 5 portions of fresh fruits and vegetables daily, complex carbohydrates such as whole grains and lean meats, fish and poultry. Purchase wild fish and organic food products as often as possible.
Think of breakfast as brain food That will help improve the concentration and improvement performance at school. It will prevent a mid-morning slump and reduce the tendency to eat higher calorie snacks.
In a published statement by Tufts University, a link was found between nutrition and cognitive development in children "which children were involved in the school breakfast program was shown to have improved standardized achievement test scores than eligible non-participants.
What foods to eat on the go for breakfast?
Some choices to pick from:
1. Hard-boiled egg, whole grain bread and fruit
2. Low fat cheese, fruit and low fat granola bar
3. Whole wheat / grain English muffin or bread with natural almond butter and fruit
4. Pre-cooked chicken / turkey sausage, whole wheat / grain bread and fruit
5. Veggie patty, whole wheat / grain bread and fruit
5. Fruit smoothie with variety fresh / frozen fruit, protein powder and plain non-fat yogurt
6. Plain non-fat yogurt or cottage cheese with your own fruit, seeds and whole / grain bread
7. Whole wheat tortilla with cheese and fruit
• Without regularly scheduled exercise, children will will to watch excessive television, as well as playing video and computer games for lengthy periods as these activities are stimulating creativity and developing hand-eye coordination, they contribute nothing to a child & # 39; s level of fitness and increase stress on the spine. More children over the last number of years suffer from back pain and headaches simply because they do not get enough exercise.
Begin with a non-threatening simple conversation about what they have heard about online media use to get them to think without defensiveness. Next, make some agreed upon limits to cell phone and texting usage. For example: As a family, designate a certain amount of time a day or one day a week where the whole family does does not have cell phones at dinner or certain other times. offline games and other activities together. Plan a fun family trip with everyone engaged in the process and unplugging all electronics.
Teenage youth should drink about eight 8 ounce glasses of water per day. Younger youth should drink a minimum of five 8 - On average, Americans eat about 22.2 teaspoons of sugar a day, which adds up Sugar-sweetened drinks are the add cups of sugar to our diets. to 355 calories per day, an increase of 19 percent since the year 1970.
• Take vitamins on a daily basis and avoid "trendy" supplements. Vitamin C, Vitamin B and amino acids , Thiamine and Vitamin A. Kids under the age of 18, should avoid performance-enhancing supplements as creatine, but need should ask their coach about weekly weight-training sessions.
• Preparing the young athlete for sports activities. Body and learn how to protect them from sports-related injuries before they happen by receiving the proper warm up stretching and weight-lifting exercises. A slow jog, jumping rope and / or lifting small light weights, warming up all the major muscle groups before every practice, game or meet improvements flexibility and reduces injury. All equipment should be fitted properly and be damage-free.
• What about soccer? During the past 25 years, soccer passed baseball as the most popular team sport in the United States. Sort of youngsters are enduring mild to severe head traumas, neck and back injuries, headaches, dizziness, irritability and insomnia as Children should be fitted the ball. the ball. The ball is the deliberate use of the head to redirect the ball which has caused controversy over possible permanent head and body damage. Additionally, smaller balls should be used for the younger player, as well as strict enforcement of the rules by the coach, padding of goal posts and use of mouth guards.
• Parents should encourage a broad spectrum of activities that: skating, skiing, tennis, etc, to encourage development and movement of muscles, ligaments and joints throughout the whole body.
After 20 minutes, ice will ___ ___ 0 ___ ___ 0 ___ ___ 0 ___ ___ 0 If the pain persists and does not improve daily, is warm to the touch, the child begins to run a fever, or the pain seems out-of-proportion to the degree of trauma, considering taking your child to your doctor and / or chiropractor.
• Lighten your child & # 39; s load. A new and disturbing trend is emerging due to the use of overweight backpacks for our youth, leading to back pain more earlier than previous generations, according to the American Chiropractic Association (ACA). A study received in Italy a few years ago, found that a average child a be carrying a backpack equivalent of a 39-pound bore for a 17-pound man a 29 a pound load for a 132-pound woman, causing a growing trend in back pain amongst youngsters.
Steps to safe backpack use:
(Ex: a child weighing 85 pounds should not have a pack exceeding 8.5 pounds) A heavier pack will cause your child to bend forward to support the weight on his or her back rather than the shoulders, by the straps.
- Choose the correct size backpack. It should never hang more than four inches below the waistline or it will put put weight weight on the shoulders and cause your child to lean forward when walking.
- Bruky or pointy objects should not be packed on the area that will rest on your child & # 39; s back.
- should strike should be worn. Improperly using one strap over the shoulder can cause permanent misalignment of the spinal, muscle spasms and back pain. They should be adjustable so they are fitted to your child & # 39; s body and not dangle uncomfortably which can also cause a shift of weight and result in spinal pain. If the backpack has a waist strap use it!
- Lift correctly by facing the pack, bend at the knees, using both hands check the weight of the pack, lift with the legs and apply one strap and then the other.
- Discuss options with your child & # 39; s teacher if the backpack is too heavy. Your child may be able to leave heavy books at school and bring home hand-outs and lighter textbooks.
- Get plenty of sleep. Lack of sleep can decrease performance both both schoolwork and sports. When a child shows signs of irritability, sluggishness and / or loss of interest, it may indicate your child is fatigued.
- What about computer ergonomics? Workstations need to be properly fit for a child & # 39; s body to avoid harmful physical effects that does not cause a lifetime as repetitive motion injuries (RMI), carpal tunnel syndrome and chronic pain in the hands, back The remaining Chiropractic Association (ACA) The remaining 40 percent of the elementary school children that they are studied used computer workstations that put them at postural risk. The remaining 60 percent ranked in a range indicating "some concern."
5 Tips for you to know.
- Workstation chair: This should fit your child by using an ergonomic back cushion, pillow or a roled-up towel placed in the small of the child & # 39; s back for postural support. Arm supports are needed so that the elbows are resting within a 70 to 135 degrees angle to the keyboard. Feet should be placed on a foot rest or similar object so your child & # 39 ; s knees are positioned at about a 90-120 degree angle.
- Neutral wrist position: Wrists should not be angled up or down, nor should your child have to reach or hold his or his arm away from the body.
- The accomplishment of the fatigue: Your child's having the illusion and a fatigue lighting and a no glare screen if possible. To accomplish this, you may need to to take the computer off its base or stand, or have your child sit on firm pillows, phone books, etc to reach the desired height.
- It is vital to limit your child: Encourage periodic stretch breaks About every hour or so. Stretching can include a minimum of one minute of: putting hands in a prayer position while squeezing them together for 10 - 20 seconds and repeating with hands pointing downward; clinging hands into a fist and moving them inwardly a circle for a count of 10 and then outwardly for a count of 10; squeezing a hand exercise squeeze ball for about 1-2 minutes and / or standing with wrapping the arms around the body and turning all the way to the left and then to the right.
- Suggest correct computer ergonomic education at your child & # 39; s school.
EVERY CHILD IS DIFFERENT AND HAS UNIQUE NEEDS.
Kids are natural explorers as they run, fall and bounce around a lot. They are quite resilient as their ability to recover quickly from an injury is one of of the great benefits of being young. s spinal without occur any a little lasting pain and have a long-term effect on spinal muscles, ligaments and spinal nerve function. If muscles and ligaments The short and long-term results may result in loss of motion in the neck, back or one or more joints, muscle pain, stiffness and tightness, headaches, numbness Therefore, when it comes to vibrant health for you and your family, preventing a problem is easier than treating a problem.
