We constantly remind our children to wear seatbelts and also wash their hands with soap and water before eating but we hardly advice our little jewels that eating a healthy diet and getting regular exercise is the trump card to good health. It is important to drum it home that obesity is a health risk that they need to avoid to ensure that they grow into healthy adults. Good health definitely makes life more enjoyable.

Remember an obese child is often prone to diseases that only a few years ago were the preserve of the elderly. Imagine developing high blood pressure, type II diabetes and high cholesterol before your 20^th birthday. This increases your risk of developing complications such as heart attacks, strokes, amputations and a whole lot in your forties when you are at the peak of your career. What a loss! There is still hope though. We can stop this canker if we start now.

What is the Cause of this trend?

This is partly due to the dramatic shift in children’s lifestyle. Children have become more sedentary, spending hours on end watching television, playing video games and surfing the internet. Contrast that with a decade or two ago when playing gutter-to-gutter with socks-ball was worth missing a meal or two. The food they eat has not improved either and unhealthy snacks are readily available at home and in school. Few families are sitting together to enjoy a nutritious dinner. Children thrive on fast foods which is high in calories, sugar and bad fats and most of them do not have a regular eating schedule. All these are a sure way to arrive in the land of obesity. It is unfortunate that many people consider these foods the in-thing and will always choose fried rice with questionable chicken over apem (plantain) and abom with fish.

Prevention is the best cure

As parents we are the best role models for our children so let us set the right examples. The best way to avoid a weight problem with your children is to start early with a healthy lifestyle. Encourage good eating habits and exercise as part of a healthy lifestyle and adopt these habits yourself.

Tips to prevent childhood obesity

1. Work together as a family
   1. Regular family meals improve children’s nutrition and encourages healthy eating habits and leads to a reduction in the risk of childhood obesity. I am assuming that as parents we will prepare healthy meals.
   2. Eating breakfast is a MUST
   3. Do not single out any family member, adopt a healthy lifestyle for all to follow
   4. Respect your child’s appetite; children do not have to eat everything on their plate.
   5. Limit high calorie foods such as sweet tasting biscuits and discourage snacks except when they are fruits.
   6. Avoid soft drinks such as coke, fanta etc
   7. Limit fast foods, pre-prepared foods and foods with added sugar.
   8. Encourage high intake of fibre, fruits and vegetables.
   9. Replace whole milk with low fat versions from age 2.
2. Identify risks and try to set realistic goals
   1. If children spend long hours watching television or playing on the computer, set a stricter limit and monitor it. Remove televisions from bedrooms and encourage children to spend time outdoors.
   2. Schools should encourage physical education instead of spending hours feeding information to children. Remember a sound mind in a sound body. As parents and guardians it is our duty to champion this during PTA meetings.
3. Create a family exercise plan
   1. Exercise together as a family, it could even be dancing to music in the living room or taking a walk together outdoors.
4. Reward good behaviour
   1. Give rewards for reaching goals but do not use food as a reward or bribe
5. Seek help if needed
   1. Depending on the cause of the weight problem, some children may need behavioural therapy or other professional help to achieve a healthy weight. Seek help when you are not making any positive headway.

An obese child is no laughing matter, neither is it a reflection of the affluence of his or her parents. It is a time bomb waiting to explode. A real health hazard covered with fat. Take aggressive steps now to avoid it or reverse it.

AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

Dr. Kojo Cobba Essel

Health Essentials Ltd (HE&W Group)

(dressel@healthessentialsgh.com)

*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’

Thought for the week – 1. “Theme for World Heart Day 2024 – Motivate Individuals to Look After Their HEART HEALTH.”

References

1. If I had only a minute with the president – Dr Kojo Cobba Essel
2. Health Tips from giantfoodstores.com
3. Dr David Ludwig- Child Obesity Expert