Insights into Healthy Family Living

Sitting down to eat dinner together can keep a family healthy.

When we sit down and eat together as a family we tend to eat more healthfully.  Studies have shown that children who have a family dinner regularly eat more fruits and vegetables.  Family dinners are also a great way to emphasize healthy eating habits and incorporate good nutrition. Research has demonstrated that adolescents who sit down as a family for dinner are less likely to smoke, drink, do drugs, and are more likely to do well in school. 

Try this:  Have your children help with dinner preparation to help get those picky toddlers more interested in trying new foods. 

Being active as a family is a great way to get your children moving and excited about exercise.

Having fun together as a family is a great way to get away from all of the craziness of everyday life. It lets both parents and children decompress, communicate freely, and take some time out to really enjoy each other.  When the weather is nice there are so many great opportunities to be outside and active together.  Keep in mind when planning some time together to make it easy on yourself.  A big outing that requires a lot of planning and driving can often create more stress that enjoyment. 

Try this: Role model good exercise habits.  Check your local listings for nearby family races and festivals and have fun as a family. 

Regular physician visits for your family is essential to good health.

Health maintenance exams with a physician you know and trust are important for the whole family.  A health maintenance exam is what most people call a “physical.”  Doctors and patients use this time together to screen for diseases and delays in development, make sure vaccinations are up to date, and to discuss lifestyle interventions that can improve overall health and prevent many chronic illnesses.

As parents we often are very good about taking care of our children, but sometimes neglect our own health needs.  For adults it is important to check in with your doctor every 1-3 years for a health maintenance visit.

Try this:  Bring a checklist of questions to ask your Physician relating to developmental, social, and health questions.    

Seeing the dentist every 6 months is important not only for your teeth and gums, but also for your overall health.

The oral cavity plays an important role in nutrition, speech, and facial appearance. Cavities are the most common oral condition that affects systemic health and nutritional status. Moderate or severe cavities, particularly in young children, may affect growth and development.  In addition to the psychosocial, speech, and nutritional, effects of oral disease there are some other associations between oral and systemic health

Pediatricians begin performing a dental screening examination as soon as the first teeth erupt, usually when the child is between five and eight months of age.  Adults should have regular dental checkups every six months, or more frequently if they suffer from gum disease.

Try this:  Sing a brushing song with your child for 2-3 minutes as your child brushes their teeth to ensure proper cleaning time.  

Not getting enough sleep can be detrimental to you and your family’s health. 

Both children and adults that are sleep deprived can suffer from impaired attention, irritability, depression, anxiety and a weakened immune system.  In addition adults who are chronically sleep deprived have a higher incidence of car accidents, increased risk of developing high blood pressure, and increased appetite which can lead to obesity.   In order to get enough hours of sleep the family needs to have quality sleep...meaning no interruptions.  For families with infants or toddlers that is often impossible. 

Try this: Make sure you catch up on your missed hours of sleep the following day or over the weekend. 

Kim Osias, M.D. is mom to Ethan and Max.  Sarah Werbel, M.D. is mom to Alex and Jesse.  They practice at Lawrenceville Internal Medicine located in Lawrenceville, NJ.  For more information visit www.larencevilleinternalmedicine.com.