With the school year wrapping up, kids will soon flood playgrounds, campsites, malls and movies to play away the summer. For me, I get the opportunity to coach little league hockey- last summer we won the championship! Each season I coach a different age group; last year’s 8 to10 year-olds were great fun and challenging all at once. From keeping our goalie from crying after each goal scored against him to the twin brothers arguing over who had the better celebratory dance after scoring, I always have a good time.
For most kids, summertime is a special time when they get to create lasting memories with school friends and getting extra time with mom and dad that everyone enjoys. Obviously it’s hard to have a good time if you’re feeling under the weather and unfortunately during this time of year I see a number of kids come through the office with colds, ear infections, and stomach ailments. Here are four simple ways to keep your kids healthy so they can get back to doing the things they love.
NUTRITION
A healthy diet is vital. With your schedule getting busier everyday, it seems easier to cut corners and avoid preparing healthy meals for your kids. Processed foods are easily transportable and many don’t need to be refrigerated, but unfortunately they don’t have many of the minerals and vitamins that kids need to stay healthy. Mom was right (as usual!!) when she said that breakfast is the most important meal of the day. Making sure your kids get enough protein and fiber during breakfast will give them the energy they need to start their day right.
Contrary to popular belief, cereal and fruit are not always the best breakfast foods because their lack of protein allows kids’ blood sugar to dip too low. This drop causes physical and mental fatigue and many times drives kids to snack mid-morning on sugary items to raise blood sugar again. Try using eggs with veggies added to them, which is a great source of both protein and fiber. Let your kids choose which veggies to add in-it empowers them. Also consider adding black or pinto beans to your scrambled eggs to create Cowboy Eggs!
HYDRATION
As the temperature continues to rise, dehydration is a common problem in the desert. Even with kids playing indoors, it’s easy for them to not drink enough fluids. Water should be your kids’ foundation drink, but consider adding electrolytes to their drinks throughout the day. Emergen-C, which is sold in nearly every grocery store, contains many different minerals and vitamins and comes in what seems like hundreds of different flavors. I recommend having kids drink about a ΒΌ of a 20 oz bottle of cold water and then add a packet of their favorite Emergen-C flavor. Replace the cap and gently shake to mix but be sure remove the lid quickly because one of the best things kids like about Emergen-C is that it fizzes when added to water!
BASIC HYGIENE
During my two and a half years in the Peace Corps in Honduras, a big part of my job was to teach kids the importance of frequent hand washing. One of the leading causes of illness in Honduran children was diarrhea from poor sanitation conditions that the Ministry of Health acknowledged could be significantly reduced with simple hand washing. Luckily here in the United States sanitary conditions are much better than those in Honduras, but frequent hand washing should still be the norm here. Not only after bathroom usage, but before every meal and when coming inside after playing outdoors.
Throughout a typical summer day, kids can move from activity to activity in the blink of an eye. The more contact they have with different kids and different environments, the greater their chances are of picking up various germs that can cause colds, stomachaches, and even diarrhea. Explaining the importance of hand washing early in their summer vacation to kids can help avoid most summer illnesses. Simple soap and water for the duration of a briskly sung, “Happy Birthday” will keep kids’ hands clean and free from disease.
KEEP ON MOVING
As the heat continues to increase during the summer months, it’s easy for kids to retreat to the indoors and take up activities that don’t require much physical energy like video games and TV watching. Early morning outdoor play or late evening can be a first step to keeping outdoor play around during the summer. Don’t forget your sunscreen!
By incorporating these four strategies into your summer plans, you can avoid many of the problems that affect children. Remember, an ounce of prevention is worth a pound of cure. I hope you and your children have a safe, relaxing and eventful summer!
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