HOW CAN CHILDREN HAVE A HEALTHY BODY?

As parents, we all hope our children will grow up healthy, energetic, and happy every day. However, a child’s health doesn’t come from any special “secret.” It is built from small habits repeated consistently every day. Below are 6 foundational factors that help children develop well, both physically and mentally.

This article was written by Dr. Pham Thi Thuy Trang, Specialist Level 1, Head of the Pediatrics Department, to share practical knowledge with parents drawn from her experience examining and caring for children every day.

1. EAT RIGHT

Nutrition is the foundation of all growth. A proper diet isn’t just about eating enough to feel full, but also about getting enough nutrients and variety.

A child’s meals should include all the food groups:

• Protein (meat, fish, eggs, beans, milk) helps build muscle and strengthens immunity

• Carbohydrates (rice, rice noodles, pho, bread, potatoes) provide energy for activity and learning

• Healthy fats (vegetable oils, fatty fish, nuts appropriate for the child’s age) support brain development

• Vegetables and fruit provide vitamins, minerals, and fiber

Parents should limit sweets, sugary and carbonated drinks, fast food, and fried foods. These foods easily make children feel falsely full, lose their appetite for main meals, and also increase the risk of tooth decay and excess weight. In addition, children should eat at regular times, have a full breakfast, and enjoy a cheerful atmosphere at meals, without being forced to eat or watching screens while eating.

2. DRINK ENOUGH WATER

Water takes part in almost every function of the body: regulating body temperature, digestion, eliminating waste, and maintaining alertness. Young children have a higher percentage of water in their bodies and become dehydrated more easily than adults, especially when they are very active or the weather is hot.

When the body lacks water, a child may show these signs:

• Dry mouth and dry lips

• Tiredness and lethargy

• Headache

• Difficulty concentrating

• Urinating less often

• Dark yellow urine

Parents should help children build a habit of drinking water regularly throughout the day, rather than waiting until they feel thirsty, because by the time they are thirsty, the body is already starting to lack water. Plain water is still the best choice. A simple way to keep track is to look at the color of the urine: pale yellow indicates the child is getting enough water.

3. BE ACTIVE

Children and teenagers should get at least 60 minutes of physical activity every day. This doesn’t have to be one continuous session; it can be broken up into several activities throughout the day.

Benefits of physical activity for children:

• Strong muscles and bones, promoting height growth

• A healthier heart and lungs

• Stronger resistance to illness

• Improved concentration and mood

• Help with weight control and better sleep

Activities such as running, playing soccer, jumping rope, cycling, swimming, or outdoor games are all suitable. What matters is choosing activities your child enjoys so they can keep them up over the long term. Parents should also set an example by being active with their children on weekends or after work.

4. GO OUTSIDE FOR NATURAL LIGHT

Natural light plays an important role in a child’s development. Going outside every day helps regulate the body’s biological rhythm, supports nighttime sleep, improves mood, and contributes to the production of vitamin D, which is essential for strong bones.

Time outdoors also helps protect the eyes. Nearsightedness (myopia) in children is on the rise, often linked to prolonged close-up viewing (reading, using phones, tablets, or watching TV) and too little time outdoors. Many studies show that outdoor activity helps reduce the risk of developing myopia and slows its progression. So let your child’s eyes “go out to play” every day: looking far away, at trees and the sky.

5. SLEEP TO “RECHARGE THE BATTERY”

Sleep is when the body “recharges” for the next day. During sleep, the brain rests and consolidates memory, the body recovers from the day’s activities, and growth is supported. Getting enough sleep helps children stay alert, learn better, and be more emotionally stable the next day.

To help your child get quality sleep, parents should:

• Have the child go to bed and wake up at regular times, even on weekends

• Limit phones, tablets, and TV for at least 1 hour before bedtime

• Keep the bedroom quiet, cool, and moderately dark

• Build a relaxing bedtime routine, such as a warm bath, reading, or gentle conversation

• Avoid letting the child eat too much, or drink sugary drinks, tea, or coffee in the evening

6. KEEP THE BODY AND MIND HEALTHY

Health is not merely the absence of disease; it also includes a clean body and a peaceful mind.

Keeping the body clean

These simple hygiene habits help prevent many common childhood illnesses such as diarrhea, flu, and hand, foot, and mouth disease:

• Wash hands with soap before eating, after using the toilet, after playing outside, and after coughing or sneezing

• Brush teeth at least twice a day, in the morning and before bed

• Bathe thoroughly and change clothes regularly

• Cover the mouth and nose with the elbow or a tissue when coughing or sneezing to avoid spreading illness to others

Keeping the mind healthy

Children have their own pressures too: schoolwork, friends, changes in environment, and adults’ expectations. To nurture a healthy mind, encourage your child to:

• Play, be active, and have time for healthy recreation

• Talk and share with parents

• Talk to teachers when facing difficulties

• Help others and build connections with friends

Sadness, worry, and fear are normal emotions that children may experience. What matters is that children don’t have to carry those feelings alone. Parents should listen without judgment so that children always feel safe opening up.

If a child shows prolonged sadness, withdrawal, loss of appetite, trouble sleeping, reduced interest in school and play, or frequently complains of stomachaches or headaches with no clear cause, parents should take the child to see a doctor for advice and timely support.

A MESSAGE TO PARENTS

Take care of your child’s body every day, because the body is their companion for life. Good habits formed in childhood will stay with them into adulthood.

Parents don’t need to do everything at once. Start with one small habit, keep at it patiently, and make progress together with your child, day by day.

If you still have concerns about your child’s nutrition, height, weight, sleep, vision, or development, please book an appointment so a doctor can give advice suited to your child.