The link between exercise, diet and sleep patterns

Does your preschool or grade school child have poor sleep? Does your preschool or grade school child refuse to eat healthy food? The reason may be a sedentary lifestyle and insufficient exercise.

I have always believed that exercise is an important part of a program of prevention of ADHD, addiction and antisocial behavior in at risk kids. This belief has only been strengthened over the past 3 months.

Late winter, it was rather cold in the Northeast. We did not go out a lot and I am sorry to say my at risk son did not get enough exercise. He attends preschool where he plays indoors for at least 30 minutes a day but this was not enough. If you read my website you know that I am a mother who believes in authoritative parenting with lots of love accompanied by rules for conduct that are enforced. I have to tell you that this parenting style was NOT ENOUGH to prevent the problems that developed at the end of winter.

My son developed an extreme sweet tooth and an aversion for good healthy food. I thought I might have to ban him from the dinner table because he fell apart the moment he saw his healthy dinner stating, "I don't like that!" No amount of bribery or discipline was effective in eliminating this behavior. The same time this behavior developed, he also became more hyperactive-impulsive in general. He had poor sleep as well.

In response to the problems managing his behavior, I began a program of exercise with him. This program is at least one hour a day, either biking or walking. We also spend all Saturday afternoon doing an outdoor activity together. Within a weekof beginning this program, the change was dramatic. The improvements have been maintained over the last 3 months.

These are the beneficial effects of exercise I have observed for my son:

1) Dramatic reduction in hyperactivity
2) Dramatic reduction in impulsivity
3) Better mood, less anger
4) Less defiance, better cooperation
5) Better self direction- he plays nicely on his own with blocks and even colors on his own
6) Reduced aggression
7) Better sleep patterns
8) Much improved appetite- He now willingly eats vegetables and even TOFU!
9) LESS craving for junk food

These are the beneficial effects I have seen for myself:

1) Better mood and good feeling about mothering
2) Better sleep
3) A feeling of physical fitness
4) Weight loss (6 pounds so far)

The only down side is that I truly don't have enough time to clean house. I have decided that we can put up with things being a little messier because of the other benefits we are receiving.

In conclusion, your preschool child and your grade school child need a lot of exercise, but so do you! As a nation we are becoming obese, unhappy and substance dependent. The three are directly connected through insufficient exercise. Exercise is one part of a program to correct the chemical and spiritual imbalance that results in impulsivity and risk for addiction. Both you and your child will have better well-being if you exercise together. You will also have more love in your lives as you enjoy this healthy activity together!

Make your New Year's Resolution stick

In the New Year many people resolve to live healthier lives with the hope of losing weight. Recent studies indicate that weight loss and successful life change are dependent upon a person’s impulse control. As I discussed in Study links mother's poor impulse control with obesity in children, impulse control determines a person’s ability to choose healthier foods over very tasty fattening alternatives. A mother’s modeling of impulse control when it comes to food, helps children acquire this skill.

Further support for a link between impulse control and obesity in children comes from a recent study, Relationship of childhood behavior disorders to weight gain from childhood into adulthood published in Ambul Pediatr. 2006 Sep-Oct;6(5):297-301. In this study Dr. Anderson and colleagues followed 655 kids for 20 years into adulthood. They found that impulse control disorders (like ADHD) were associated with obesity that began during childhood and continued into adulthood.

In the light of this recent scientific data, we can surmise that knowing how to strengthen impulse control is important in seeing your New Year’s Resolution stick. Willpower is another word for impulse control. The most important thing to know about willpower is that it is a finite resource and can be used up. Stressful life events and daily hassles use up our willpower and this is why people tend to eat fattening foods in the evening. Focused academic problem solving also tends to use up willpower, as the brain gets tired. Willpower is strengthened by sleep, relaxation and social support. A healthy diet will also strengthen impulse control and will power.

Help your child and yourself keep that New Year’s Resolution by not stocking up on unhealthy foods. Share plenty of affection and get plenty of rest. If you and your child are under stress try to eliminate the sources of stress. Cope with tension by taking walks together for 30 minutes a day.