A child is defined as being obese when their body mass index (BMI) is at or above the 95th percentile for their age and gender and overweight when their BMI is between 85th and 95th percentile for their age and gender. BMI takes into consideration a child’s height and weight and serves indicates if the child’s weight is significantly higher than most other children of the same age, height and gender. Body mass index is a metric used by pediatricians to measure if a child is underweight, normal, overweight or obese. Recently BMI has been receiving significant negative attention as being an incomplete measure of a child’s weight as it doesn’t account for muscle mass, bone density, or fat distribution. However, it is still a good early indicator about possible risk of obesity which can then be verified with the child’s pediatrician. Parents can check how their child’s weight is faring in this easy-to-use tool, here.
If a child has been diagnosed as being at risk of obesity, it is important for parents to arm themselves with evidence-backed information on steps they can take independently to help their child get back to a healthy weight. There’s a lot of publicly available information on the need for good nutrition and low-calorie diets and rigorous exercise schedules, but there are a few lesser-known risk factors backed by recent scientific findings discussed in this article. Parents who arm themselves with these uncommon risk factors can help their child with early intervention.
- Sleep deprivation in children:
A major study conducted by the American Academy of Pediatrics shows that chronic lack of sleep in children significantly increases the risk of obesity in children. Other studies have found that children who sleep less than the required sleep-time for their age had a 58% increased risk of becoming obese than those kids getting the right amount of sleep. They are also at a higher risk of developing metabolic disorders, have behavioral and poorer cognitive abilities impacting their education.
Why does it matter?
The reason is simply that a lack of adequate sleep disrupts the balance of hormones that regulate appetite leading to increased hunger and cravings, ultimately contributing to weight gain. Specifically, sleep deprivation lowers the “satiety hormone”, while raising the “hunger hormone”. This imbalance causes individuals to feel hungrier and less full, leading to overeating and increased calorie intake.
How can you help your child?
This is critical but easier to solve. Addressing your child’s sleep habits can not only significantly reduce their risk of obesity but also help with behavioral issues and their cognitive performance at school. A well-rested child is a happier child! So, what does well-rested mean? For children under 1 year old the recommended sleep duration is 12-16 hours, between ages 1-2 years the recommendation is 11-14 hours, between ages 3-5 years the recommendation is 10-13 hours, between ages 6-12 years the recommendation is 9-12 hours, and between ages 13-18 years the recommendation is 8-10 hours. It is best to start with the mid-point recommendation for each age group and monitor how your child does. Adjust the duration based on the results will help you find the right sleep time for your child. This is not one and done, in that as your child nears the next age band you might notice they need less sleep, so being aware of the recommendation and constantly monitoring the results for your child will help you find the right sleep duration for your child.
- Gut Microbiome Imbalance
Over the last few years major medical institutions research has focused on the connection between gut health and obesity in children. One such study from the Yale school of medicine show that “.. children and teenagers with obesity have a different composition of gut flora than lean youth,” said Santoro, an associate research scientist in Pediatrics. In addition to a less diverse gut microbiome than healthy children, obese youth were more likely to have higher levels of short chain fatty acids which are converted to fat within the liver and then accumulate in the fat tissue and a 30-40% reduction in beneficial bacteria strains.
Why does it matter?
The gut flora or microbiota in the gut plays an important role in digestion by breaking down complex carbohydrates and fibers that the human body cannot digest on its own. They also produce essential nutrients which are vital for gut health and overall metabolism. Additionally, the gut microbiota helps in synthesizing vitamins, particularly B vitamins and vitamin K, which are important for various bodily functions.
How can you help your child?
Changing the type of food and increasing the variety for your child will help significantly improve the healthy bacteria in their digestive system. You don’t have to completely stop all the foods your child is accustomed to and loves. Instead start with small and frequent additions to their diet and slowly remove the unhealthy foods. Any sudden change will meet with significant resistance and become unsustainable. Keep in mind that you must expose your child to the new food between 15 to 20 times before deciding they dislike it as some children need more attempts than others. Patients is crucial and don’t force it.
Addition of fiber rich foods like fruits, vegetables, whole grains, beans and lentils into their child’s diet is one such beneficial dietary change. Other additions are prebiotics, like bananas, certain types of nuts and seeds, probiotic-rich food like yogurt, kefir, or fermented foods in the diet, which introduce beneficial bacteria to the gut. Limit processed foods and sugars and dairy intake to the recommended daily intake. Drinking plenty of water helps with digestion, prevents constipation, and aids in flushing out toxins.
- Chronic Stress
In a study by the National Institute of Health (NIH) about the association between stress and children’s weight status found that children with a high stress score were 51.7% more likely to have overweight/obesity compared to children with low-stress scores. Another study from the Robert Wood Foundation found that there are multiple, highly intertwined biological, behavioral, and cross-cutting pathways that are altered by acute and chronic stress exposure in ways that contribute to heightened obesity risk.
Why does it matter?
Chronic stress can disrupt a child’s biological systems, alter their brain structure related to emotional regulation, and promote unhealthy eating patterns, impacting weight. Parental stress also plays a role, with higher stress levels in parents potentially leading to greater BMI in children. Stress triggers the release of cortisol which increases cravings for sugary, high fat “comfort foods,” and leads to fat accumulation, particularly abdominal fat.
In addition to obesity chronic stress levels lead to hormonal imbalances and also negatively impacts gut health in children.
How can you help your child?
The first step in helping your child is to identify the specific triggers that is causing them stress – is it situations in school, is it academic performance, is it social situations, is it tensions at home, etc. This requires careful observation without judgement. Once you identify the triggers then develop ways to reduce or eliminate the occasions triggering stress while helping your child with naturals approaches to handle it. Eliminating stress can include calming tensions at home, providing additional educational assistance and so on based on the trigger. Additionally, create a supportive and understanding environment. Encourage open communication by actively listening to their concerns and validating their feelings. Provide them mechanisms to de-stress like play, exercise, mindfulness techniques and time in nature.
In closing, developing a holistic approach to obesity management which prioritizes mental and emotional health along with physical health is critical to creating a sustainable solution for your child.
