5 Things You Can Do For Your Kids' Health That Cost Nothing
As someone who believes in the power of good nutrition and food-based supplements, I also know that the best things for our kids' health don’t always require a purchase. In fact, some of the most effective habits you can introduce today are simple, cost-free changes that help your kids thrive. Here are some of my favorite—and most effective—things you can do with just a little time and effort.
1. 20 Minutes of Outdoor Time Per Day
There are countless benefits to outdoor time, and a lot of these are related to the effect of outdoor light. Exposure to natural sunlight (and yes, cloudy days still count!) not only improves our circadian rhythms but also benefits eye development, mood regulation, and emotional well-being (including stress management). By regulating the circadian rhythm, your kids will sleep better (and don’t forget, our body eliminates toxins and repairs cells only when sleeping) (Harvard Health).
2. Eat Dinner Together
It sounds so simple, but eating dinner together as a family has been shown to be an important predictor of positive life outcomes. In fact, studies have shown it is linked to better academic performance, lower rates of anxiety and depression, improved self-esteem, lower likelihood of engaging in substance abuse, and better decision-making as teens (CASAColumbia University) (The Family Dinner Project). It is also so fun to cook with your kids, and I’ve always found they are more willing to try new foods that they helped cook.
3. No Screens Past 6pm (or whenever the sun starts to set)
We have all heard that screens emit blue light, which disrupts sleep patterns. But what does that actually mean? Blue light makes the brain think it is daytime, and so the correct hormones that are needed for restorative sleep are not produced (melatonin in particular). As a result, vital processes that only happen while we sleep (with a proper sleep cycle) are disrupted, including cellular repair, immune system regulation, and memory consolidation (as in, your kids won’t remember as much from what they learned that day!!) (Huberman Lab) (Harvard Health).
4. Dim the Lights 1 Hour Before Bedtime
This helps our children’s bodies naturally increase melatonin production, which, as we have just covered, is critical for better sleep quality, brain development, emotional regulation, memory consolidation, and physical growth (HarvardHealth).
5. Turn Off Your Wi-Fi at Night
This is probably the easiest thing any parent can do. It takes 2 seconds of effort and will minimize your kids' exposure to electromagnetic fields (EMFs). Why do we think that is important? Some studies have suggested that EMFs interfere with sleep quality, disrupt circadian rhythms, and potentially contribute to long-term health issues, emphasizing the importance of creating a low-EMF, restorative sleep environment for optimal healing and overall well-being (Will Cole) (MarkHyman). In fact, studies have even shown that plants exposed to Wi-Fi experience slower growth and altered development (Harvard Gazette).