Heart Health for the Entire Family

A nurse practitioner at Valley Hospital offers tips on promoting cardiac health in kids

Ralph Waldo Emerson so poignantly said “Nature never hurries. Atom by atom, little by little she achieves her work.” This succinct and timely quote represents the crux of this article, small and incremental changes in ones aspiration for a heart healthy lifestyle will lead to success.

The problem: I am sure it will come as no surprise to you that childhood overweight/obesity has more than doubled in the last 3 decades. This trend is readily apparent in our schools, the malls, our neighborhoods and houses of worship. What we may not have appreciated is the direct correlation between this trend and the rise in chronic health conditions in this subset of the population, our youth. Chronic conditions, such as, type 2 diabetes, high blood pressure, abnormal cholesterol, sleep disorders and asthma are occurring in greater frequency in children and adolescents because of excess weight. Furthermore, research has shown us that about 80% of obese adolescents will become obese adults.

The cause: A change in our families’ lifestyle has influenced the need to seek quick and easy “on the go” meals, like fast food or frozen entrees. These choices are notorious for their high sodium and fat content. Inactivity has also become a huge public health problem, and not just for our youth. The average 8- to 18-year-old spends four or more hours in front of some type of screen: computers, hand-held electronic devices and of course the T.V.

Our diets have dramatically changed over the last few decades. We have gravitated towards more fast-food type options as identified above. But, we have also significantly increased our portion sizes. Research has demonstrated that 40% of the portions consumed by 2- to 18-year-olds are devoid of nutrients. On average we have added 600 calories a day to our diets since the 1970s. In 2006 only 16% of our youth included the right amount of fruits and vegetables in their diets.

The media has directly impacted on this trend as well. Our children are exposed to an enormous amount of campaigns from the food and beverage industry promoting their products that in general have high contents of salt and fat. It is estimated that for every $1000 this industry spends promoting products like soda and chips, only $1 is spent on the same advertisements promoting healthy choices.

The solution:

• Make a commitment as a family to be more active. Make in fun. Go for a hike or bike ride on a weekend. There is no shortage of great opportunities in our area to be outdoors. Nyack, Ramapo Reservation, Dunker Hook are just a few of the local choices.

• Make it easy for your children to make the right choices. Have a bowl of fruit waiting on the counter after school, have healthy choices at eye level in the refrigerator or pantry.

• Create a meal plan for the week to promote healthier choices after school and for dinner. Serve your family the “right” portion sizes. Don’t bring the extra food to the table. Make it necessary for your children to get up from the table if they want more. Follow the guidelines: At least 5 fruits and vegetables per day, low-fat or nonfat dairy products, lean fat protein and whole grains.

• Promote the opportunity for at least 60 minutes of physical activity a day and limit screen time to less than 2 hours per day. The most important guidline is to make your children feel like you are not limiting their diets but rather expanding their choices. The American Academy of Pediatrics actually came out with a position statement recommending less than 2 hours of “screen time” per day. Additionally, the 2008 Physical Activity Guidelines recommend 60 minutes of moderate physical activity for our youth daily.

• Research has definitely shown us that good nutrition and regular moderate physical activity will postively influence academic performance in school. It favorably influences memory and concentration.

• We encourage all of you to come in for a free risk assessment with one of our Nurse Practitioners. By helping yourself and reinforcing your own knowledge base you will only enhance the choices your whole family makes. Call today. (201) 447-8125.