A family doctor From Complete Healthcare International explains why it is essential for kids to play sports, and what you can do to support and encourage a healthy lifestyle, from nutrition to hydration!
We all know physical fitness is a cornerstone to a healthy lifestyle, but the real key is starting early, mama! Doctor from Complete Healthcare International tells us exactly why physical activity is so essential for kids, and shares tips for keeping them nutritionally supported and healthy.
Children doing sport is a step towards maintaining optimal physical and mental health. Obesity is rising in the developed world, and with it come the risks of chronic disease such as diabetes and heart disease. Getting our children actively involved in sport at an early age can lay the foundation for lifelong healthy habits.
There are immense benefits of activity for mental health and well-being. For 5 -12-year-old-children, at least 60 minutes a day of exercise/ sport is recommended. Less active children are more likely to be overweight. Some of them may feel stigmatized; their confidence may be lower, and they may be more likely to have disordered sleep. Furthermore, they are likely to be involved in less social activity. A lot of physical activity brings with it the need to take extra care of some aspects especially in the hot weather here in Singapore.
The nutrition needs of active children can be met by a varied diet that offers enough calories not just for growth, but also for the extra demands of sports and physical activity. Carbohydrates from vegetables and cereals, protein from animal sources and beans/ pulses, healthy fats from nuts and oily fish make up macronutrients and provide building blocks for energy production and repair.
Micronutrients constituting vitamins and minerals are also required for optimal health. Important vitamins include Vitamin A, B, C, D, E, K and folic acid. Zinc is worth a mention as an important mineral. These act as promoters of various enzyme systems in our body, acting as antioxidants, immune boosters and repairing damaged cells. They also help maintain bone and muscle strength and keep the heart and nerve function optimal. It follows that deficiency of these in sporty children presents earlier due to a higher demand.
Animal sources such as dairy, eggs, meat and fish, wholegrain cereals, fruits and vegetables as well as sunlight (Vitamin D) provide micronutrients.
Vegan or vegetarian children may need extra support with iron supplementation, along with a Vitamin C source to aid absorption. They may struggle to maintain adequate Vitamin B12 levels as well and in this situation, supplements can help. Adequate calcium can be obtained from dairy, vegetables, nuts and seeds.
These children may lose out on nutrition – often going in for carbohydrate-rich and micronutrient-poor food choices. As the demand for fuel is higher, sporty children are likely to experience fatigue more easily and recover less quickly from intense exercise. They may fall prey to recurrent infections.
Occasional sweets are not a problem, but children today have easy access to sugar rich snacks, processed food and sugary drinks – all sorely lacking in nutrients. This may not occur at home, but from sources like vending machines close to sporting venues, or when they go on sport related trips out of town. Children should be educated about these foods only providing ‘empty calories’ with adverse effects on their performance at sport if routinely consumed as substitutes for healthy snacks.
It cannot be stressed enough that as parental role models for our children, we should be choosing and shopping for food carefully as well as demonstrating a regular active lifestyle to them.
Skipping breakfast is not a good idea with intense activity planned for the day. A meal should ideally be eaten 2-3 hours before intense sports, with smaller carbohydrate and protein-containing snacks during the activity. Otherwise the child may suffer with weakness or light-headedness during exercise. The ideal time for a pre-sport snack is 30 – 60 minutes before commencing activity. Don’t forget to offer a nutrient-dense meal with adequate protein at the end to replenish glycogen and muscle protein used up during exercise.
Some fun ideas for healthy snacks include:
Be safe when it comes to extra protein shakes or supplements as these may have ill effects. A healthy varied diet with adequate protein should suffice. There are concerns around excessive protein and its effects on bone density and effects on kidney function in the long term. The best source of vitamins and minerals remains food.
Hydration is particularly important as water is a medium for all enzymatic processes to occur in the body and required for energy production and cell repair. This is important with the hot weather here. Children have a larger water proportion in their body compared to adults, and so are at a greater risk of dehydration. Pursuing outdoor sport in hot weather carries a higher risk of dehydration and symptoms may include heat stroke, headaches, nausea and fatigue as muscle strength and aerobic capacity are affected.
Drinking water is often not a habit and inculcating this from a young age is a good idea. Water, milk, no added sugar fruit juice and smoothies are acceptable drinks. Some sports drinks may have a high sugar content or contain caffeine, which is undesirable for children. Homemade isotonic drinks prepared with water, a pinch of salt and some honey can be less expensive and work just as well. Milk can also be a complete post-workout drink rich in calcium, protein and electrolytes (if there is no dairy intolerance).
It is important to recognize that children have different needs than adults due to rapid brain growth and hormonal changes, especially at puberty. Lack of care with regard to nutrition will therefore have an impact on general health, growth and athletic performance.
Want to learn more? Book in for an appointment with Complete Healthcare International at their Orchard Road clinic today!
Complete Healthcare International (CHI) clinic is a medical centre located at Orchard, shaw house. It offers a full range of family medical care, health screening, vaccinations, covid related test and travel advice.
CHI has been formed by a group of very experienced doctors (GP’s), nurses and staff who come from many different backgrounds and countries but with common aims - to provide a high standard of healthcare in Singapore for the whole family and also to maintain and optimise your health.
Our experienced and friendly staff at CHI Health Mediclinic are sensitive to the diversified cultures of our international and local patients and aim to provide you with highly personalised healthcare services in Singapore.
We believe strongly that awareness, education and community spirit are important components to total wellbeing. As such, seminars and workshops are part of our programme of care and we invite you to become a member of the Complete Healthcare International (CHI) community.
Together we can work towards healthy lives for you and your family so that you can live the way you want and be the best that you can be.
350 Orchard Road
#08-00 Shaw House
Singapore 238868
+65 6776 2288
enquiries@chi-health.com.sg
