Childhood obesity is a multifaceted health issue marked by excessive accumulation of body fat that can impair a child’s physical ,emotional and social well being .It generally results from an imbalance between calorie intake and energy expenditure compounded by factors like sedentary lifestyle, unhealthy dietary habits ,genetics pre-depositions .
Reasons of childhood obesity: Role of Parents
As we all know childhood is a most enjoyable stage of life ,free from worries and full of happiness. But children are facing major problem of over weight or childhood obesity.
Culprit may be in the house itself, in our casual attitude towards obesity especially in children .
1)Offering food especially junk or eating outs as a sign of love or celebrations for small wins or bribe for doing their routine chores nicely.
2)Eating habits – Nibbling in between meals ,especially refined ,starchy food like sugary drinks and fast food contributes to high energy intake. Eating at night due to poor bedtime discipline. Skipping Meals, Over eating, Not eating sufficient fruits and vegetables, being fussy eater always looking for great taste over nutritional normal food. Drinking unhealthy sugary beverages instead of water, Eating very fast, Using food as a reward or comfort, Not drinking enough water.
2)Lack of physical activity, Increased use of gazettes like T.V mobile ,games have reduced the physical activity significantly. Children are spending more time on screens instead of playing outside. Cut throat competition in academics and overambitious parents can cause long study sitting hours ,choosing 10 % more marks over physical activity (truly health )
3)Emotional eating-Eating for comfort due to stress ,boredom or sadness.
4)Unhealthy lifestyle at home-If families eat unhealthy foods and do not stay active ,kids may follow the same habits.
5)Genetics-If parents are overweight children may have a higher chance of being obese.
How to know if your child is at risk of obesity or already struggling?
A child is considered obese when his/her BMI is equal to or above 95th percentile for children of the same age group and sex. For children, a special BMI percentile chart is used rather than BMI , which consider their weight ,height, age and sex ,because children are still growing and their body fat percentage changes over time.
1) CDC (centers for disease control and prevention)classification for obesity is
Underweight- BMI below the 5th percentile
Normal weight- BMI between the 5th and 85th percentiles
Overweight- BMI between the 85th and 95th percentiles
Obese- BMI at or above the 95th percentile
2) Visual Inspection
This is the simple way of assessing obesity though not scientific .Deposition of fat on certain parts of the body giving it a particular shape most often an apple or a pear is indicative of the type of obesity.
3) Skinfold Thickness
Since half or more of the body is subcutaneous ,measurement of skinfold thickness has been used frequently to estimate fat and its distribution of body .The percentage of fat deposited under the skin increases with increasing weight The thickness of this subcutaneous fat can be measured at various sites and with use of standardized skin calipers.
What parents should be worried about: Hazards of obesity-
1) Psychological problems-Low self-esteem, depression, and social stigma are the main problems faced by obese child.
2) Mechanical disabilities-Increased body weight can alter posture ,potentially causing chronic back aches and neck pain, excessive weight increases pressure on weight -bearing joints of knees, hips, ankles which can accelerate wear and tear lead to early osteoarthritis. Excessive weight may limit range of motion and make physical activity more challenging.
3) Predisposition to other diseases- The social and emotional challenges associated with obesity can affect mental health sometimes leading to anxiety and depression. Extra body weight can strain joints leading to condition such as early onset osteoarthritis, Obesity can can cause airway obstruction during sleep leading to breathing difficulties, excess fat can accumulate in the liver potentially leading to inflammation in liver, it can lead to insulin resistance significantly increasing the risk of developing type 2 diabetes.
How to encourage healthy eating, healthy life style and active play to keep childhood obesity away?
Encourage your child for healthy eating-Children learn by observing their parents. If they see you making healthy food choices, they are more likely to do the same. Stick to the structured meal and snack times to avoid unnecessary grazing on unhealthy foods.Teach kids to eat slowly, recognise hunger and fulness cues and avoid distractions like T,V while eating. Avoid using food as a reward or punishment . Let them help grocery shopping meal planning and cooking. When kids take part in making food they are more likely to eat it. Make healthy food fun and accessible, create colourful balanced plates and keep healthy snacks easily available.
Healthy Life style -One of the biggest reasons our kids prefer junk food like pizza, burgers, french fries, frozen meals, cakes, pastries, cookies, chips, sugary drinks, and cheese over regular meals is a very serious and dangerous factor contributing to childhood obesity and weight gain. Nowadays, children are considering junk food in their tiffin as projection of modern lifestyles, and we sometimes feel a sense of shame in front of friends, classmates, and teachers if we don’t keep up. While some aspects of modern living are understandable, this pressure is leading to significant problems for kids, most notably, obesity.
Little changes can help you and your kids to stay healthy by enjoying modern lifestyle as well. Make modern versions at home only-Prepare pizza with whole wheat base at home, use air frier for fries and you can make healthy burgers at home with home made cheese mayonnaise and home made aloo patty with bread crumps (brown bread), make traditional food fun by using different shapes for making home made food. Educate them benefits of home made food and disadvantages of processed food.
You can learn some healthy fusion recipes that mix traditional as well as modern food. Encourage chewing slowly ,counting chews can help. Serve smaller bites and use smaller utensils .Promote family meals with conversations to slow down eating. Offer a balanced dinner with protein ,fiber, and healthy fats to keep them healthy.
Active play- Now-a days there is lots of pressure of studies due to competition is increasing day by day this is the very big reason for child obesity. One should adapt some practical tips for preventing obesity and promoting overall well being. Set a schedule that includes study time, physical activity and breaks.
Encourage at least 60 minutes of daily movement like, walking, cycling, playing sports, suggest short activity breaks between study session like skipping, jumping jacks, stretching, take 5-10 movement breaks every hour to improve focus and energy. Go for evening walks with your kids, play a sport together or have dance breaks. Limit their screen time outside of school work.
Encourage your kid to eat meals at dinning table or drawing room table instead of Infront of screen. Stress can lead to emotional eating so encourage hobbies, meditation or journaling. Help your kid to manage school pressure with proper time management and relaxation techniques.
Do fat children become fat adults?
It is widely held that fat children becomes fat adults. Longitudinal studies show that risk of a fat child becoming a fat adult is far less than believed. By changing their habits and behavioral patterns that child has established early life can help to reduce their risk of remaining obese into adulthood.
Conclusion-Parents are role models and play a crucial role by setting a good example, creating a structured routine and making healthy choices enjoyable. By fostering these habits early, children are more likely to develop a positive relationship with food, stay active and lead a healthier life in adulthood. Small ,consistent efforts can make a lasting impact on a child’s future.
Disclaimer-This post is for information only and not a medical advice. Please consult with your doctor for any health issues or treatment.
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