Families are already getting in the holiday spirit and planning the many ways to celebrate with social-distancing. Unfortunately, the holidays aren’t exactly perceived as “healthy” for kids and teens. But, a season filled with so much joy, should act to celebrate both the mind and body.
By teaching your children health promotion routines NOW, you can EMPOWER them to achieve their optimal health and well-being this holiday season.
Here’s four behaviors to try this year:
1. Making Movement Fun
Exercise has become a point of contention in families. Many parents argue with their child to turn off video games and get active. Other parents struggle to teach their child that OVER-exercising to control their weight, is equally as unhealthy.
Neither of the above lends to a positive relationship with physical activity.
Unfortunately, these frustrations often become magnified during the holidays with all the time constraints, travel, special foods, and changes in routines.
Instead, what if we changed the messaging from “exercise” to “movement?” Finding a way to “move” our bodies every day in a way that is fun and feels good, fosters a healthier relationship with physical activity, than forcing or over-exercising.
This lets kids become more engaged in physical activity by choosing what they WANT to do and how to honor their own body.
By starting this new behavior prior to the holidays, it can become a part of your child’s daily routine. To make activities extra fun, try incorporating a holiday-theme. For example, a scavenger-hunt for candy canes/gelt or a Thanksgiving-inspired obstacle course.
This way, instead of wasting time fighting with your child about exercising, you can enjoy the holidays with some family fun.
2. Sleeping
Between parties, holiday shopping, and breaks from school, sleep is easily interrupted during the holiday season. But this change in routine can leave your child prone to meltdowns, inattentive, or falling asleep at the dinner table.
Introducing a consistent bedtime routine, no matter what time your child goes to bed, helps the body wind down for sleep.
By starting this before the holiday season, you can help their body be more prepared for when things start to get busy.
Some examples of sleep routines include: turning off screens 1-2 hours before bed, reading a book, and taking a bath.
3. Stress Management
While the holidays are absolutely wonderful, they can also be quite stressful for families, especially during a pandemic. Maybe your kids don’t love playing with their third cousin, wearing a mask, or when their grandma pinches their cheeks for the 15th time.
Practicing stress management and coping skills allows your child to pull from their imaginary “toolbox” during a stressful moment, in order to calm themselves down. By practicing early, you can figure out which techniques are most effective for them.
Some examples of stress management routines: yoga, deep breathing, coloring, or quiet play time.
4. Trying New Foods
It doesn’t feel great when Aunt Margaret wants everyone to try her “world renown” casserole, and your kid turns up their nose. It can be even worse when they refuse to let you even put it on their plate.
A ton of fancy, new foods are introduced during the holidays to kids. Familiar foods may not even look or smell the same as what you make at home. Thus, mealtime can be a source of stress for kids and families.
You may want to start introducing unfamiliar and non-preferred foods to your child on a regular basis. This helps them gain exposure to new textures and smells they may not be accustomed to. At the very least, it may help them allow new foods on their plate to avoid offending Aunt Margaret. Always make sure to pair the “new” food with one that is familiar. This way, they have something to eat if they’re not ready try new meals.
You can start by trying just one new behavior a week. Doing so gives you and your child the chance to experiment, adapt, and focus on making sure that the behavior is sustainable.
Hopefully these tips help get your little turkeys prepared for a wonderful holiday season!
Disclaimer: This article is for general informational purposes only, and cannot and does not contain medical or therapy advice. Any medical or therapy information is provided as my/our personal experiences is not a substitute for professional advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals.
Dr. Samantha Goldman is an occupational therapist who helps children and teens heal their relationship with food, physical activities, and their bodies! Her specialty is making healthy FUN! You can find out more about Samantha at her website www.theot4me.com, or by following her on social media: @theot4me
