1. Dehydration
Young children may not ask for a drink until they are very thirsty, which means they are already beginning to dehydrate. Make sure to offer water throughout the day. Symptoms of dehydration include light-headedness, nausea, and weakness. Younger children should drink about 32 oz. of water daily and older children should drink about twice as much.
2. Physical activity
The Centers for Disease Control and Prevention recommend that kids and adolescents get at least 60 minutes of age-appropriate exercise daily. Playing outside, as opposed to concentrating on screens, can help decrease nearsightedness in children. Overtraining can be an issue in older kids that are participating in year-round sports. Fatigue, trouble sleeping, and a lack of motivation can be warning signs.
3. Diet
Very young children need more fat and calcium than adults do. Giving kids a variety of foods is the best way to insure they are getting the nutrients they need. Dairy and leafy greens are the best sources of calcium, and avocados, olive oil, and nuts are the best sources for fats.
4. Environmental toxins
Continued exposure to household chemicals and pollutants is especially bad for children. Issues like allergies and asthma are more prevalent in children who have greater exposure. Opt for non-toxic cleaners without harsh ingredients. Open windows whenever possible, not just when you are scrubbing the bathroom. Keeping your kids out of hair salons as much as possible is also helpful.
5. Sleep
Toddlers require about 12 to 14 hours a day (including naps), and kids ages 5 to 12 need 10 to 11. Don't sacrifice your toddler's naptime to run errands. Some questions to consider to reveal if your child is getting enough sleep:
Does your child wake every morning at her regular time without your help?
Is she alert throughout the day and in (relatively) good spirits?
Additionally, screen time before bed suppressed melatonin production in the brain and can't hurt your child's sleep.
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