Tips To Help Children Develop Healthy Habits

Developing healthy habits early in the life of your child can help him grow into vigorous adult. Children should be encouraged to eat nutritious food and indulge in physical activities by their parents, so that they do not fall prey to problems like Diabetes and obesity. Healthy living not only leads to physical well being of the child, but also enables him to learn better and be happier. Parents can ensure a good health for their child by incorporating a few tips in daily routine.
 

Given here are some useful tips to help children develop healthy habits:

• Set A Good Example: Every child follows the footsteps of his parents. When he sees his parents trying to stay healthy by eating right and exercising, he does the same. So, you must act responsibly and be a good role model to your children.

• Healthy Eating At Home: You must ensure that all the food that comes to the house is healthy. Fruits and vegetables should be presented in a convenient and appealing way to the children, like in the form of shakes or smoothies. They should be made aware of the benefits of wholesome eating and the routine of three healthy meals a day should be followed regularly.

• Avoid Junk Food: Dining out should be limited to once in a week or two. The junk food served at fast food joints, though tasty, is extremely unhealthy for the children. The fried and sugary food is full of saturated fats and is the most significant reason for increasing obesity among children.

• Daily Physical Activities: The children must be encouraged to play outside and indulge in physical activities of their choice. Regular exercise can keep them fit, both physically and mentally, and help them stay away from various health problems. Your child should be free to choose a sport of his choice and instigated to pursue it.

• Having Meals Together: Every family should have at least one meal of the day together, which should be accompanied with positive conversations. Such family time inculcates good values and healthy food habits in your child. Arguments and stressful conversations should be avoided as it may make the child associate food with stress.

• Regular Medical Checkup: In order to keep a check on the health of your child, regular visits to an urgent care center are a must. The child should be properly vaccinated and allergies, if any, should be properly diagnosed. The physician can even suggest a nutrition plan for the child if he is susceptible to obesity.

Every parent should, thus, get involved in the daily eating and physical activities of his child to ensure his healthy growth and development.

Ankle Sprain: Causes, Symptoms And Treatment

Ankle sprain, also known as a twisted ankle, is a common injury which occurs when one or more ligaments of the joint are torn or stretched. It is usually a result of forceful movement of the joint, which causes the ligaments and tendons in the joint to stretch beyond their normal range of motion. The injury can also be caused due to fall or sudden twisting of the joint. Most ankle sprains occur during sports activities, slipping or walking on an uneven surface.
 

Symptoms

• Swelling and bruising
• Pain and tenderness
• Numbness and stiffness in the foot
• Inability to bear weight on the joint
• Restricted range of motion
• Popping sound at the time of injury

Causes

• Weak muscles and ligaments in the ankle joint can make it vulnerable to sprains.
• Awkward planting of foot during activities like running, jumping, walking or getting out of bed.
• Running or walking on an uneven surface can cause the ankle to twist and lead to sprain.
• Sudden fall on a twisted ankle.
• Prior ankle injuries can weaken the muscles, tendons and the ligaments in the joint, which can cause sprains even due to slightest pressure.

Diagnosis
 

Ankle sprain is diagnosed by a thorough physical examination of the joint. The doctor examines symptoms like swelling, pain and stiffness and also looks for bruises on the affected foot. The patient may also be suggested to get an X-ray done to diagnose the cause and severity of the ankle sprain.
 

Treatment
 

The physician at the urgent care center may recommend R.I.C.E. therapy to treat ankle sprain. It includes the following 4 steps:

1. Rest: This involves giving ample rest to the affected joint.
2. Ice: Icing the affected joint can be helpful in reduction of swelling, redness and warmth.
3. Compress: To help compress the injured joint, the doctor may also wrap it with bandages.
4. Elevate: Keeping the affected joint elevated above heart level can help in easing the symptoms.

The doctor may prescribe anti-inflammatory medicines to minimize pain. Certain muscle strengthening exercises may be recommended by the doctor to regain movement in the affected foot. Physical therapy can also be helpful in reducing joint stiffness and instability as well as restoring its normal movement. Braces or crutches can be used to support the ankle and restrict its movement while it heals. Surgery may be needed if the ligaments in the ankle are severely damaged.
 

Ankle sprains are often considered to be a minor injury but you must consult your nearest urgent care center for proper treatment and prevent the condition from worsening.