Being overweight is a main risk factor for back pain. The chronicity of back pain in modern culture has made it a leading cause of disability. The connection between weight and back pain has long been established among adults, but a recent study shows that a high BMI (body mass index) in a child?s early years predisposes him or her to poor posture and back pain later in life.
The long-term study, entitled ?Obesity In Childhood Leads To Poor Posture And Back Pain,? was conducted by researchers from the Curtin University?s School of Physiotherapy, the Curtin Health Innovation Research Institute and the Telethon Institute for Child Health Research. Researchers tracked 1,373 children from age 3 to 14, assessing BMI and posture over this period of time. The study?s main findings were that a high BMI at age 3 was linked to a high BMI at age 14 and that high BMI is related to postural dysfunction in teens. For more on the study, see www.medicalnewstoday.com.
Postural dysfunction distorts the natural alignments of the spine and pelvis. Stress is placed on the muscles and ligaments of the lower back and hips, which may be either overstretched or compressed depending on the type of postural dysfunction. As the curvature of the spine is distorted, spinal discs suffer uneven compression and become susceptible to premature wear, bulging and herniation. The angle of the joints between vertebrae also changes, increasing the likelihood of spinal joint wear.
The study highlights the importance of promoting a healthy weight in children from early childhood on. Aside from chronic back pain, being overweight increases your child?s risk of preventable diseases and disorders like heart disease, diabetes, high blood pressure and high cholesterol. According to the CDC, one of every 3 children born in the year 2000 will develop diabetes at some point. The time to tackle this problem is now. Regular checkups for your child involve weighing and measurement. Your doctor will present a BMI that indicates whether your child is technically overweight or not. While this number is somewhat reliable, it can still be hard to tell when a growing child has an unhealthy weight because kids often have growth spurts during which time their body weight spreads out. A child may be chubby now, but in a year he or she may be slender.
The best way to ensure the health of your child is to follow nutritional guidelines for children and to cut out processed foods. Nutritional guidelines by age group can be found at www.mayoclinic.com. Processed foods are cheap and easy to prepare, which makes them the obvious choice for busy parents. However, most prepackaged or frozen foods have high sodium, fat and sugar content. Preparing easy snacks and meals for kids that are nutrient-rich and affordable is possible; it just takes a little learning and creativity. Below are some ideas that may be useful.
Snacks:
Yogurt (with no added sugar) and fruit
Cheese and whole grain crackers
Fruits your child likes (bananas, apple slices) with natural peanut butter
Breakfast:
Oatmeal (homemade or low-sugar prepackaged)
Yogurt and fruit
Whole grain pancakes/waffles
Whole grain cereal
Lunch/Dinner:
Grilled cheese with real cheese and whole grain bread
Pasta with vegetables/tomato sauce
Vegetable sides (broccoli, carrots, peas ? offer different ones to allow your child to experiment)
Homemade Chili (bean- or meat-based)
Homemade pizza with vegetables
Sandwiches with whole grain bread, lean meats, real cheese, tomato and lettuce
Desserts:
Homemade cookies with oats and no white sugar (replace with honey, brown sugar or maple syrup)
Frozen Greek yogurt (stick Greek yogurt in the freezer for a few hours)
Fruit syrup in place of chocolate/caramel sauce (heat frozen fruit in a saucepan with a little water)
Whenever possible, involve your child in the cooking process. Lead by example and eat healthily yourself. Eating the same or similar things will not only set a good example for your child but cut down on cooking time. See www.eatingwell.com for some inspirational healthy recipes.
It can be difficult for parents to address weight issues in children. Aside from the fundamental question of how to prepare healthy meals that toddlers and children will actually eat and how to find time for healthy meal preparation, parents also worry about how to approach the subject of weight with children and avoid encouraging body image issues and eating disorders. By making healthy eating a family affair, food will be presented not as content for a complex but as a normal part of life.
Set your child up to avoid chronic diseases and pain conditions later in life by practicing healthy eating habits in your home. A healthy back and healthy weight go together, both for adults and children.
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