Tips to keep alert and fit when you appear for exams.

It is best to keep meals simple and light on the tummy.  Heavy meals result in disturbed sleep.  Smart snacking refreshes the body and keeps the students alert and awake.

What to eat?

·         Ensure that meals are small and simple.

·         Snack on crunchy salads such as lettuce, carrot, tomato and cucumber.

·         Juicy fruits help detoxify and de-stress.  Eat oranges, pears, apples and papaya.

·         Roasted grams such as groundnut and Bengal gram, are a good idea.

·         Snack on mixed dry fruits, but only around 10 pieces at a time.

Words of caution?

Children are stressed and, therefore, their immunity is low.  Eating out can result in stomach infection or viral attacks.  It’s best to eat home cooked food that’s clean and hygienically prepared.  High- calorie or high-fat foods can make children sleepy and prevent them from concentrating on their studies.

What to avoid?

·         Oil fried snacks.

·         Greasy,  high-calorie desserts.

·         Skip junk food.

·         Avoid eating out, especially in not-so-hygienic joints.

·         Do not drink juices sold at roadside eateries.

Some general advice

Mark the exam dates and subjects on the calendar and take a look at it every morning.  Keep track of the day and time so that one does not miss out on an exam.

Courtesy : The Hindu, 12/312

Sinusitis in Children

Sinusitis occurs when the air filled cavities inside the skull become inflamed.  Certain factors increase the risk of developing sinusitis.  For example, 

Having hay fever or running nose.

Being in Day care

Having a condition that affects the cills.

Undergoing  altitude changes, such as those that occur during air travel or scuba diving.

Having enlarged adenoids or rarely an infected tooth.

Having an immune system that's compromised by chemotherapy, HIV infection.

Having cystic fibrosis, an inherited disease that results in thick sticky mucus in the lungs and digestive track.

Courtesy : The Hindu, Wellness, 21/2/12.

Childhood Obesity

Childhood obesity is increasingly found in the modern times. Moreover TV watching is an important factor that contributes to obesity among kids.  The children tend to consume more snacks while watching TV.  the consequence of whic is high blood pressure, higher cholesterol levels, diabetes, sleeping problems.  The physical activity in children reduces drastically due to TV addiction. THe calories consumed are not burnt.

Parents should resort to providing more healthier snacks to their childrend like cut vegetables instead of a pack of chips.  A glass of fresh juice instead of a can of aerated drink.  Parents also should regulate the portions of meals given to the children and encourage regular exercise routine.  TV watching should be limited to lass than an hour a day. 

Quality Sleep- Secret of sucess.

Parent’s are worried how their children would cope with the competitive world, if they do not do well in exams, how would they succeed? If they are unable to cope with the pressure they start losing interest in studies. Sleeplessness could also contribute to lack of concentration and focus.

It is essential to have a minimum of 6-7 hours of quality sleep. If there is disturbance in sleep one develops fatigue and feels sleepy all the time. Fragmented sleeping habits leaves  the child inefficient. Quality Sleep is essential for a fatigue free day. One should definitely have un interrupted sleep without any guilt.

Parents should help their children plan the day instead of worrying.  The day should be planned in such a way that there is allowance for some free time. Breaks help children concentrate much better.

Prevent Vision Loss- Consume Fish oil.

A dollop of fish oil may be enough to prevent the loss of vision in premature babies. Babies born before their eyes have finished growing run the risk of contracting this disease, which inhibits the development of vessels thus deprives the retina of oxygen.  The more premature the baby, the higher the risk and the more severe the symptoms.

 

In extreme cases, it can lead to total-blindness.  The lack of oxygen sets off a biological alarm, but when the child's eyes try to grow new blood vessels to compensate, they are deformed, compounding the problem.  Toward the end of the disease, the retina can come loose, and when that happens there's very little you can do.

 

Retinopathy also afflicts millions of working-age adults with diabetes, as well as older people experiencing age-related degeneration, according to the study. 

 

The WHO has identified retinopathy as a leading cause of vision impairment in children in the developing world.  In rich nations, the disease has become more common with advances in medical care that have vastly improved survival rates in highly premature infants. 

Yoga for children

Introducing kids to yoga has multiple benefits

Movement is essential for growing bodies. And, yoga is a timeless, time-tested and practical technique for developing both mind and body. Children can relate wonderfully to yoga poses – many yoga asanas were derived by observing Nature, and some of them imitate the spirit of animals such as the lion, cat and dog. They also represent parts of the environment such as the mountains, trees and sun – aiming to imbibe their natural grace and qualities. Read on to discover the answers to frequently asked concerns about yoga for children.

How is yoga for children different from that of adults?
Both adults and children benefits from yoga. Children are more supple than adults, and introducing them to yoga at a young age is a great way to ensure that their bodies stay supple and fit.

How does it help to initiate children to yoga at an early stage?
Practising yoga regularly in the early years helps develop better mental concentration, co-ordination, flexibility, strength, postural awareness and breathing habits. Yoga also balances the functioning of the body’s glandular system and the chakras – the body’s spiritual energy centres.

What is an ideal age to begin yoga?
Right from the age of four, you can introduce yoga to children. In this young age group, tremendous physical and mental development is constantly taking place.

What should be the length and frequency of yoga sessions for kids?
Yoga can be performed once a week as well as all seven days of the week. The duration can range from 10 minutes to 60 minutes per session. The yoga session should be planned keeping in mind the age, attention span, interest and goal of the child.

For example, yoga poses can be performed to either slow down or energise the system. A hyperactive child can be encouraged to practice breathing exercises or relaxation poses. A child who prefers a sedentary way of life can be encouraged to practice energetic poses to boost the metabolism.

Do children with medical conditions need to avoid yoga practice?

The need to consult their physician for specific exercise recommendations based on their medical condition.

How can yoga instructors enliven up yoga sessions for children since have a short attention span?Introducing children to yoga asanas as an activity that is fun and entertaining helps channel their natural energy to a fitter body.

Ages Four To Seven
Be inventive – think of simple stories or use their favourite story books to incorporate the different animal or object poses. Animal poses and story telling workouts keep kindergarten-age children entertained.

Ages Eight To Eleven
From this age onwards, the yoga session can be more structured. Dynamic asanas, in which a series of different poses are put together, such as the salute to the sun, can be introduced. Dynamic poses boost strength in order children.

Ages Twelve Upwards
Older children have a longer attention span, more stamina and endurance to attempt poses such as the candle pose. You can now include more challenging poses based on their fitness ability.

Are there dietary instructions to complement this discipline of fitness?
A well-balanced diet consisting of a high intake of fruits, vegetables, whole grain cereals and sprouts, will always complement any physical activity.

Are there precautions that need to be observed by kids?
Make sure the environment is clear of any sharp objects, so that they do not hurt themselves. They should wear comfortable loose clothing and there should be adequate ventilation.

Does yoga help children in social interactions and dietary habits, apart from increasing their fitness quotient?
The feel-good factor that comes with regular yoga practice may increase confidence in their social interactions.

Courtesy : The Hindu, Monday, November, 29, 2010.Metro Plus.

Raising a Fit Kid

Play has taken on a different grab with many children.  Activity is more with the hands and minds watching television, at the computer or even on the mobile for more than two to three hours a day on a average.  A sedentary lifestyle at a young age leads to an  inactive adult life with its attendant health problems.  Curb this and usher them on to a path of fitness.

 

Exercise should be as much as part of a child's daily routine as eating and sleeping.  Start young to stay young.  The benefits of exercise grow with the years.  Physical activity increases cardiovascular endurance, builds muscle strength, improves flexibility, coordination and balance.  This reduces chances of developing cardiovascular diseases, high blood pressure, diabetes and other obesity and stress related problems.  Exercise also helps manage weight, improve alertness, builds team spirit and a sense of well being and enhances self-image.

 

Play in any form is exercise, be it running, chasing, catching, bouncing a ball or even turning somersaults.  Informal play can be moulded into regular exercise as the child grows.  While the school has physical training as part of its timetable, parents and the family too should encourage their children to be fit.  Proper diet and exercise nurture good health.  Exercise builds the three vital elements of fitness- endurance, strength and flexibility.

 

Fitness has to be fun.  Exercise need not be imposed and structured but can be made fun.  For toddlers it can be simple and enjoyable.  They can play at the park, jump, walk and run.

 

For pre-schoolers it can be more skilled like throwing a ball, hoping balancing, pedalling a tricycle etc., For school-age children it can be rules for games and sports.  Moderately intense activities can include swimming, bicycling, team sports and outdoor play.  They should start with non-competitive sports and opt for competitive sports.

 

Adolescents develop bodily changes and gain height and weight as they grow into young adults.  The choice and form of exercise is their own but it should be age appropriate.  Whether its jogging and running, competitive sports, fitness classes, gymnastics, bicycling or exercise videos it has to be vigorous and thrice a week.

 

Specific exercises that enhance muscular strength and bone health include skipping, climbing, jumping and gymnastics. aerobic activity develops endurance, strengthens the heart improves the body's ability to deliver oxygen to the cells.  Aerobic activities include basketball, bicycling, skating, tennis swimming, walking, jogging and running.

 

Flexibility exercises help improve suppleness, allowing the body bend and move easily through their full range of motion.  Flexibility exercises include simple stretches and yogaSana's.

 

Parents should allot time, be regular, set goals and review and reward the child.  As a parent you can encourage, inspire, guide, support and quip the child's activity. Help them by providing equipments, transportation and above all participate or even be a role model.

 

 

 

courtesy : Wellness, The Hindu, March 26,2009.