Every child possesses their unique personality. While some enjoy snuggling up with a story or engaging in creative endeavors like painting, others thrive on physical activity, spending their time on playgrounds or kicking around a soccer ball. Certain kids may appear lost in daydreams, while others are perpetually active, seemingly requiring constant stimulation.
Challenges and Advantages
Having an energetic child can pose certain challenges; they often struggle with sitting quietly, completing tasks, or winding down at bedtime. Parents may find themselves feeling overwhelmed, concerned that their child’s energy levels are unusual. However, it’s essential to recognize that high energy is frequently a typical aspect of childhood. The positive side of these vibrant kids is that their curiosity about the world, drive, and enthusiasm often make them outstanding at physical activities.
As a naturopathic doctor specializing in children’s health, I am sharing my six best strategies to support your active child as they navigate the school year and beyond.
1. Provide chances for vigorous outdoor play
Physical activity fosters serotonin production while helping to stabilize cortisol and dopamine levels. These hormones are significant for managing mood, behavior, stress, and sleep cycles. Start your child’s day with an energizing routine that includes jumping jacks, running upstairs, or briskly walking to school. This can help regulate hormones and prepare their brains for learning.
Notably, studies suggest that outdoor activities have a more substantial impact on hyperactivity in children than indoor exercises. Therefore, it’s crucial to prioritize outdoor time—consider family hikes or neighborhood bike rides to soak up some vitamin N!
2. Ensure Adequate Sleep
Lack of sleep can heighten hyperactivity, inattention, and fidgetiness in children. It’s recommended that school-age kids receive 10 to 12 hours of sleep each night, while teens should aim for 8 to 10 hours. Implement a soothing bedtime routine that limits exposure to screens and incorporates relaxing activities like warm Epsom salt baths, reading, or journaling to help your child’s nervous system unwind and facilitate restful sleep.
3. Limit Screen Time
Exposure to screens—be it through tablets, smartphones, or televisions—stimulates the brain and can exacerbate symptoms of hyperactivity in a manner that is proportional to screen time. Excess use of screens detracts from creative play, face-to-face interactions, and physical exercise, all of which aid in soothing an overactive mind. Additionally, screen time before bed can disrupt sleep, interfering with melatonin production.
The Canadian Paediatric Society advises against screen exposure for children younger than two and suggests that kids aged two to four should have a maximum of one hour of educational screen time per day. For those aged five and older, recreational screen time should be limited to two hours daily. These recommendations align with guidelines from the American Academy of Pediatrics (AAP), which some experts argue are overly stringent and impractical for parents.
Psychologist Larry Rosen has indicated that these guidelines may be too strict, advocating for a balance where for every 30 minutes of screen time, children engage in 150 minutes of non-screen activities. Additionally, pediatrician Dimitri Christakis believes the current recommendations should be reviewed, suggesting that interactive media could be acceptable for those under two, limited to 30 to 60 minutes each day.
I anticipate a shift in the current media guidelines and propose a balanced approach to screen time that aligns with the strategies advocated by Rosen and Christakis.
4. Limit Processed and Sugary Foods
It is widely acknowledged that high sugar consumption and junk food diets are associated with increased hyperactivity and inattention. I recommend reserving sweets for special occasions like birthdays and adopting a daily Mediterranean-style diet rich in whole foods, which emphasizes:
- an abundance of fresh vegetables and fruits
- healthy fats from nuts, seeds, and olive oil
- two to three servings of fish per week
- one to two servings of poultry weekly, if desired
- limited consumption of red meat to a few times monthly
- unrefined whole grains and legumes
- moderate dairy intake
5. Encourage Your Child’s Interests
Energetic children often exhibit passion, determination, and strong will. Engage your child in conversations about their interests and consider enrolling them in classes or activities that align with those passions. When placed in a setting they enjoy, they can truly thrive and excel.
6. Create Structured Transitions
For instance, establish the practice of giving your child a ten-minute heads-up before it’s time to leave for school. Another example is setting aside an hour of calm activities before bedtime, involving reading, journaling, or taking a relaxing bath. By having a consistent routine, children can better anticipate what comes next and are more likely to engage in these activities peacefully.
