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How to raise a healthy child

Growing up a healthy child is a really hard work to do, because children have many requirements that should be completed in a healthy way. These little persons need your help for developing, and you as parents should give them the best for them to grow up in big and strong person.

Here are some healthy tips how to raise a healthy child.

Child eating watermelon

Drinking Enough Amount of Water

Young children may not ask for a drink until they are very thirsty, but remember that they can become dehydrated very easily, especially if they are very active through the entire day. Water is essential for their health, and help to faster their metabolism, which means their systems need more water to run properly and smoothly.

The amount of water, that should be given to a child depends on his weight and activity level; as those increase, then also increases the needs of water. Approximately, young children should drink 4 glasses daily, and older kids about 8 glasses of water daily.

If your children doesn`t like the taste of the plain water and refuses to drink it, you can try with adding some frozen fruit slices (lemon slices, lime slices, strawberry slice…) in a glass of water.

More Physical Activity

It is highly recommend for kids and adolescents to have at least 60 minutes of age-appropriate physical activity each day. Their physical activities can be very simple, such as exercising, running around, dancing, playing in the yard, playing some sports.  All kind of physical activity is good for strengthening their bones and muscles.

Exercising is very important, especially for children who are approaching puberty. Children`s healthy habits are good for their overall health, especially if they are having sleeping problems, or if they are anxious. Remember, that is very important not be focusing only on one activity.

More Fat and Calcium

Very young children need a little more fat, besides require of plenty of fruits and vegetables, whole grains, and protein, because they burn more body fat than adults do. Fat is crucial for brain and nerve development; and helps to send signals and information from the brain to the rest of the body. Children’s bones grow so rapidly, and absorb the most calcium during the teen years. That is the main reason why they need more calcium. Daily calcium requirement, including their diet and supplements, for kids on ages of 9 to 18, is about 1,300 milligrams.


The best way to give kids all the needed nutrients is to give them variety of healthy foods, such as olive oil, nuts, avocados, and because they don’t necessarily need a separate calcium supplement, you can add plenty of leafy greens and dairy products in their diet.

Minimize Exposure to Potentially Environmental Toxins

Children are more sensitive to environmental toxins than adults. Child’s lungs are still developing, so irritation caused by toxins and pollutants can lead to issues like allergies and asthma.

You may not be able to keep all pollutants and chemicals out of your house, but there is something you can do to reduce their exposure to environmental toxins. Often open windows for ventilation, use nontoxic cleaners, choose paints with low levels of volatile organic compounds and buy only what you’re going to use immediately. Keep all chemicals out of reach from children.

More Sleep

Adequate sleep is crucial for kids, especially because they take in a great deal of new information daily. Adequate sleep provides growth-hormone activity, that is why kids need to sleep enough to get bigger and stronger. Very little kids require about 12 to 14 hours a day (including daily naps), and kids on age of 5 to 12 need 10 to 11 hours a day.