Expert explains how to build a child's daily routine
Pediatrician Fyodor Katasonov: 5 rules for a child's health — sleep schedule, fiber, physical activity, stress control, and timely vaccination.
Pediatrician Fyodor Katasonov: 5 rules for a child's health — sleep schedule, fiber, physical activity, stress control, and timely vaccination.
Fyodor Katasonov, author of the book "Fediatrics: a non-anxious approach to a child," shared his advice.
First, you need to establish a routine. A child may sleep poorly because of health issues or because parents try to fit the child's life into their own schedule. Remember: a child should always wake up and go to bed at the same time, even on weekends. When the routine is disrupted, immune problems begin and cognitive abilities decline. It is known that just one episode of sleep deprivation is enough to reduce lymphocyte levels by 70%.
Fiber should make up a significant share of the diet. It can be found in vegetables, fruits, bran, and seeds. A child under 5 needs at least 19 grams of fiber per day, and a child aged 5 to 8 needs 25 grams. Protein is the main building material. Fast carbohydrates and pure sugar should be limited. This applies not only to sweets but also to fruit juices. Katasonov emphasizes: do not force a child to eat and do not feed them while they watch cartoons or read books. This risks forming a harmful habit and overeating.
Children aged 5 to 17 should be active at least one hour a day. Ideally outdoors, regardless of the temperature outside. Reducing stress is a separate issue. This is possible with a sensible approach to the number of extracurricular activities. Overwork and stress must be avoided, as they cause hormonal changes, weakened immunity, and metabolic disturbances.
Timely vaccinations are another rule. Katasonov recommends vaccinating against several diseases at the same time, provided there are no contraindications.
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