6 Strategies for Supporting Busy Kids
Every child possesses their own unique personality. While some children prefer to delve into a book or express themselves through art, others thrive on physical activity, enjoying the thrill of climbing playground structures or engaging in sports like soccer. Some kids display a whimsical nature, while others exhibit boundless energy, constantly seeking stimulation.
Understanding the Challenges and Advantages
Energetic children can present difficulties; they may struggle with remaining still, finishing tasks, or settling down to sleep. This often leads to parental frustration, as they grapple with the challenge of keeping pace and may worry that their child’s energy levels are unusual. However, it’s important for parents to recognize that high energy can be a typical part of childhood. In fact, children who are more active are typically curious, driven, and enthusiastic, often excelling at physical activities.
As a naturopathic physician specializing in pediatric health, here are six essential strategies to help your energetic child flourish in the upcoming school year and beyond.
1. Promote Active Outdoor Play
Physical exercise is critical as it increases serotonin levels while moderating cortisol and dopamine in the body. These hormones significantly influence mood, behavior, stress responses, and sleep patterns. To kickstart your child’s day, consider a quick routine that includes activities like jumping jacks, running up and down stairs, or a brisk walk to school—this will aid in hormone regulation and support cognitive readiness for learning.
Research indicates that outdoor activities have a stronger positive impact on children’s overactivity than indoor exercises. Therefore, prioritize outdoor time in nature—family hikes or cycling around local parks can provide valuable “vitamin N.”
2. Prioritize Sufficient Sleep
Lack of adequate sleep can intensify hyperactivity, distraction, and restlessness. Ideally, school-aged kids should aim for 10 to 12 hours of sleep per night, while adolescents need 8 to 10 hours. Establishing a calming bedtime routine is crucial; this should involve stepping away from screens and engaging in soothing activities like warm Epsom salt baths, reading, or journaling to help relax your child’s nervous system and encourage better sleep.
3. Limit Screen Time
Devices like tablets, phones, computers, and televisions can excessively stimulate the brain and may further amplify symptoms of overactivity in a direct proportional manner. Excessive screen time detracts from essential experiences like creative play, in-person interactions, and physical exercise, all of which are necessary for calming an overstimulated brain. Additionally, using screens close to bedtime can disrupt sleep due to interference with melatonin production.
The Canadian Paediatric Society advises against screen time for children under the age of two and suggests limiting educational screen time to one hour daily for kids aged two to four years. For children five and older, it recommends a maximum of two hours of recreational screen time per day. These guidelines mirror those offered by the American Academy of Pediatrics (AAP), which some experts argue are a bit too restrictive.
Psychologist Larry Rosen believes that the existing recommendations are overly rigid and suggests a balanced approach. For instance, he proposes that if a child spends 30 minutes on a device, this should be accompanied by 150 minutes of non-screen activities.
Pediatrician Dimitri Christakis has also called for a reevaluation of these guidelines, highlighting that interactive or educational content may be suitable for children under two but should be limited to 30-60 minutes daily.
Given these perspectives, I anticipate that current media usage guidelines will evolve, and I champion an adjusted approach aligned with the recommendations of Rosen and Christakis.
4. Minimize Processed and Sugary Foods
It’s well-documented that high sugar consumption and diets rich in junk food can lead to heightened hyperactivity and inattentiveness. I recommend reserving sweets for special occasions, such as birthdays, while adhering to a Mediterranean-style diet that focuses on whole foods throughout the week. This diet encourages:
- an abundance of fruits and vegetables
- healthy fats from sources like nuts, seeds, and olive oil
- two to three servings of fish each week
- one to two servings of poultry weekly, if desired
- minimal red meat consumption, restricted to a few times monthly
- intake of unrefined whole grains and legumes
- moderation in dairy products
5. Foster Your Child’s Interests
Children with high energy levels often possess inspiring passions and strong determination. Engage your child in discussions about their preferred activities and consider enrolling them in classes that align with their interests. Being in a setting they enjoy can help them thrive and reach their full potential.
6. Create a Routine for Transitions
Implementing a consistent routine can ease daily transitions for your child. For example, give them a 10-minute heads-up before it’s time to leave for school. Additionally, designate an hour before bedtime for calming activities such as reading, writing, or bath time. When children have established routines, they are more likely to feel secure and ready to engage in these activities smoothly.
