Peninsula Pediatrics

Category: Child Development

Heart-Healthy Habits for Kids

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When we think about the risk for heart disease, we often think about it as something for adults to be concerned about. But did you know that the risk for heart disease can start as young as the childhood years? To minimize future heart disease risk, it’s important to make sure that your child is following heart-healthy habits for lifelong wellness. Teaching children good health practices, like eating a well-balanced diet and staying active, helps lay the foundation for strong cardiovascular health into adulthood.

To start with, one of the most impactful ways to ensure heart health is a nutritious diet that is rich in nutrients and low in ingredients that can harm your child’s heart over time. A diet full of fruits, vegetables, whole grains, legumes, and lean proteins helps nourish growing bodies while keeping cholesterol and blood pressure in check. Foods high in saturated fats, added sugars, and sodium, commonly found in ultra-processed foods, should be limited, as these can raise cholesterol levels and increase future heart disease risk. A good example of how to think of your children’s meals is to have a colorful plate half-filled with veggies and fruits, choose whole-grain bread over white bread, and serve water or milk instead of sugary beverages. 

In addition to eating healthy, kids should get daily exercise. It is recommended that children and teens get at least 60 minutes of moderate to vigorous physical activity most days. Some ideas to keep kids active include taking a walk outside, running, riding a bike, dancing, playing sports, and swimming. Make sure to also limit sedentary screen time, like playing video games or watching TV, to encourage kids to stay active. 

Both eating a healthy diet and getting exercise helps kids manage weight so that their heart doesn’t have to work harder, which can contribute to conditions like high blood pressure, high cholesterol, and type 2 diabetes, all of which are linked to heart disease. If you’re unsure or concerned about your child’s weight or growth, talk with your pediatrician as they can help you understand what a healthy range looks like for your child’s age and build and how best to support them. Regular well visits are also the perfect time to check on cardiovascular indicators like cholesterol and blood pressure.

Some heart-related risks can be inherited. The American Academy of Pediatrics recommends that children with no family history of heart disease have cholesterol checks between the ages of 9 and 12. If close relatives have early heart disease or high cholesterol, it’s best to start screening as early as age 2. Early detection allows families and pediatricians to make changes that can dramatically reduce future risk. Understanding your family’s health history and sharing it with your child’s pediatrician can help guide personalized recommendations for screenings and lifestyle choices.

Beyond food and exercise, simple routines like ensuring good sleep, managing stress, and avoiding exposure to tobacco can also support heart health. A restful night helps regulate appetite and energy, while reducing stress keeps the body’s systems functioning well. Staying smoke-free and avoiding secondhand smoke protects children’s developing cardiovascular systems. 

Children learn best by watching the adults in their lives. If they see their parents choosing fruits and vegetables, being active, and valuing wellness, they are more likely to adopt these habits themselves. Making heart-healthy living a family effort, like cooking meals together or taking evening walks, makes it feel less like a chore and more like a fun part of daily life. 

If you have any questions about healthy lifestyle habits, screenings, or your family’s heart health, don’t hesitate to call our office. We’re here to support you in raising a healthy, thriving child!

Emotional Regulation in Children

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Many people struggle with big emotions, but for children, it can be especially challenging when they’re still learning how to regulate their emotions. Emotional regulation is the ability to manage emotions, reactions, and behaviors in healthy ways. For children, this is a skill that can be nurtured with patience, guidance, and supportive strategies. When teaching kids emotional regulation, it’s important to let them know that regulating emotions does not mean they won’t feel big emotions like anger or frustration. Instead, you want to let them know that emotional regulation is about learning to recognize their feelings, what triggers them, how to express themselves appropriately, and how to use coping tools to handle stress. This skill is a key part of healthy mental and emotional development and plays an important role in how children interact with peers, succeed in school, and build self-esteem.

Children differ in how quickly they learn to regulate their emotions, and that’s okay. Some kids are naturally more sensitive, while others may need more time and support to manage feelings like frustration or disappointment. You may wonder why a seemingly small problem, like taking turns, waiting, or being told “no,” can result in big emotional outbursts. In many cases, acting out is a child’s way of communicating that they are overwhelmed, stressed, or unable to express what they’re feeling with words. For young children, especially those who are still developing language and self-control, big emotions can feel physical, like a volcano ready to erupt, and they may react with yelling, hitting, or crying.

Stress, changes in routine, sleep disruptions, or even hearing about things that worry them can also make children more reactive. When a child repeatedly loses their temper or struggles to calm down, it’s a sign that they may need additional support in learning how to handle strong emotions. 

One of the first steps in building emotional regulation is helping children name their emotions. Children can’t learn how to manage feelings they can’t identify. To help, you can say things like, “I see you’re feeling really angry right now,” or “It looks like that made you sad.” Over time, this helps your child associate their internal feeling with a word. Once they can label their emotions, they will be better equipped to talk about them and work through them. After they learn how to identify feelings, the next step is teaching them healthy coping skills. Just as we teach basic skills like tying shoes or brushing teeth, emotional regulation skills can be taught with practice and encouragement. 

 Simple tools that work well with kids include:

  •     Deep breathing. Slow breaths can help a child’s body relax when they’re feeling overwhelmed. 
  •     Physical activity. Movement helps discharge the extra adrenaline that often accompanies intense emotions. A quick walk, jumping jacks, or dancing to music can help reset a child’s mood.
  •     Quiet spaces. Designating a calm corner with pillows, stuffed animals, or sensory toys can give children a safe place to regroup.
  •     Storytelling. Books and stories about feelings can help children understand that everyone has big emotions, and that those emotions are manageable with support and time.

 

The key is to practice these tools before a meltdown occurs, so children can use them automatically when emotions run high.

Keep in mind that kids learn emotional regulation best by watching the adults around them. When you stay calm, use respectful language, and show kids how you cope with your own feelings, you’re setting them an example they can follow. 

Most children acquire emotional regulation through consistent practice and support. However, if your child frequently has intense emotional outbursts that interfere with school, friendships, or daily life, please call the pediatrician. There may be additional strategies or support resources available, including behavioral counseling, that can help your child strengthen these skills more effectively.



Gratitude and Mental Health: Helping Children Practice Thankfulness

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In our busy lives, it can be easy to overlook the small things, but teaching kids gratitude is more than just good manners. It’s an effective way to support their mental health, build resilience, and help them develop a positive outlook on life. As parents, we can guide them toward noticing, appreciating, and expressing thankfulness in ways that really matter. Daily gratitude practice has been linked with better sleep, fewer aches and pains, and a more positive mindset.

Teaching thankfulness to kids can begin as early as the toddler and preschooler years. During this time, kids are naturally focused on themselves, but with simple guidance, they can start understanding the idea of being grateful. Some concepts to start with include encouraging your child to say “thank you” when someone helps them, telling your child why you are thankful for them (for example, “I appreciate how you helped your sibling tie their shoes”), and sharing aloud what you’re grateful for as a family. Participating in small acts of kindness, like donating toys or helping a neighbor, can help them connect gratitude with empathy and service. Consistency is key. Gratitude is a habit and not a one-time lesson. Reinforcing thankfulness in everyday life helps children internalize that thankfulness is part of how they treat themselves and others.

As kids get older, you’ll want to continue instilling habits that encourage thankfulness. Some ways to do this include: 

  1. Talk about things you’re grateful for each day, even the small things. You might want to consider having a family gratitude jar where you leave a collection of notes, each expressing something you’re thankful for. It’s also helpful to make it a bedtime habit. Before the lights go out, ask your child to name a few things they’re grateful for that day. Even when things are tough, finding something positive helps end the day on a good note and can improve mental health. 
  1. Celebrate kindness by helping others. Involving your kids in volunteer activities, like charity drives and helping a neighbor, helps them feel a sense of purpose and a link between giving and gratitude. It’s also a great way for them to grow their skills.
  2. Model gratitude through behavior and not just words. Thank your child for everyday things like helping or sharing.
  1. Highlight generosity. Notice when others go out of their way to help and point it out to your child to reinforce kindness. You’ll also want to do the same for your kids. Give them credit when you notice them doing an act of kindness. Showing your appreciation will encourage them to do the same.
  1. Make practicing gratitude a fun experience for your children. There are so many ways to practice it, and you can help your child find their own unique way. Whether it’s writing thank you notes and cards, drawing a picture, or baking cupcakes for someone, talk to your child about what activity to express thankfulness would make them feel good.

When we practice gratitude, we improve our own well-being and mental health, develop a more optimistic outlook, reduce stress, and build stronger relationships. If you have any questions or concerns about your child’s emotions, stress, or mental wellness, please call our office and talk to our pediatrician.