Growing Healthy Hearts

Preventing childhood obesity can reduce risk of heart disease in adulthood

Article contributed by Dr. Eric Plasker, Marietta, GA

The May 5, 2004 issue of the Journal of the American Medical Association reported that blood pressure levels are rising in children. The study claims that changes in the way children are eating and exercising have probably caused the increase. The report’s author, Paul Muntner of Tulane University, said, “These results suggest that in another 10 or 20 years, we will be facing much higher rates of hypertension, heart disease and stroke as these children become adults.”

Are your children at risk for developing high blood pressure? They are if they are overweight. According to the July 2005 issue of the National Institutes of Health’s (NIH) News In Health, more than twice as many children are overweight now compared to 30 years ago. In fact, among the 6-11 age group, the number of overweight children has more than tripled. Approximately 16% of American children are cur-rently overweight. In addition to increasing blood pressure, childhood obesity has caused a dramatic increase in type 2 diabetes and metabolic syndrome. So what is causing the alarming increase in childhood obesity? As with adult obesity the answer is a poor diet and lack of physical activity.

Take a close look at what your kids eat each day and then start to make gradual improvements. Kids today are eating too much high-calorie food that is low in nutritional value, so avoid French fries, hot dogs and doughnuts. Replace soda with water. Eat whole grains (whole wheat bread and pasta, brown rice, oatmeal, etc.) instead of the refined alternatives. To help your children eat an abundant variety of fruits and vegetables, serve raw veggies at snack time instead of chips or cookies. A child who initially dislikes a particular food often tries it again and likes it once it becomes a familiar offering, so continue to serve a variety of vegetables at mealtime. It is also fine to be sneaky: Add finely minced spinach, kale or broccoli to sauces, soups and stews. Start each meal with smaller portions of food and then eat slowly, while conversing. Finally, never force your children to eat everything on their plates. Instead, teach them to stop eating when full. Also, many children are spending too much time watching TV, playing video games, and surfing the internet, so limit their sedentary activities. Encourage your kids to run around outside each day, do chores around the house and dance to music. According to the National Institutes of Health, children should get at least 60 minutes of moderate physical activity each day.

Obese children are likely to become obese adults, so it is important to instill healthy eating and activity habits early on. Obesity also puts an added strain on the spine and nerve system. Regular chiropractic care is an important habit that can get people who are struggling with their weight on the path to good health.