Introducing Healthy Habits Early is a Must

*DISCLOSURE*  This post is developed in partnership with BetterHelp

Introducing Healthy Habits Early is a Must

In the formative years of childhood, every experience, lesson, and habit ingrained can have a profound impact on a person's trajectory in life. These early years serve as the foundation upon which long-term habits—both mental and physical—are built, influencing health, well-being, and success well into adulthood. There are many benefits to introducing healthy habits early, as it is typically easier to start building good habits young as opposed to changing bad habits when older. This article will examine how early habits impact long-term health and which habits are likely the best to prioritize.

The impact of early habits on long-term health

The brains of young children are highly adaptable and responsive to their environments, a phenomenon known as neuroplasticity. This cognitive flexibility means that early experiences and habits can significantly shape brain development, influencing learning capabilities, behaviors, and long-term developmental outcomes. Introducing healthy physical and mental habits during these formative years lays a solid foundation for a lifetime of well-being.

Research underscores the importance of early habit formation, showing that children who are active and consume balanced diets are less likely to develop chronic conditions such as obesity, diabetes, and heart disease later in life. Similarly, early engagement in positive mental health practices, like stress resilience techniques and emotional regulation, can equip children with the tools to navigate life's challenges more effectively.

Habits formed in childhood often persist into adulthood. For instance, children accustomed to regular physical activity are more likely to continue being active as adults, just as those who learn healthy eating habits early on are more likely to maintain a balanced diet throughout their lives. This early habit formation is not only crucial for preventing various health issues but also for instilling a sense of discipline and self-care that benefits all areas of life, from academic performance to personal relationships.

Key healthy habits to introduce

While there are many healthy habits that one can prioritize, evidence suggests that a few are especially important. However, nearly any habit that promotes mental or physical well-being is likely to be beneficial in addition to the ones discussed here. 

Physical activity: Regular movement and exercise are crucial for physical health,

growth, and development. Encouraging children to engage in physical activities, whether through sports, playful running, or family hikes, not only strengthens their bodies but also instills a love for an active lifestyle. Making physical activity a fun and integral part of daily life can help set the stage for lifelong fitness.

Balanced diet: Nutritious eating habits are foundational to children's health. Introducing a variety of fruits, vegetables, whole grains, and proteins can teach children the importance of a balanced diet. Involving children in their diet and food preparation may also help instill an understanding of nutrition and foster a healthy relationship with food.

Mental wellness practices: Simple practices like mindfulness exercises, teaching positive affirmations, and encouraging open discussions about feelings can significantly impact a child's mental health. These practices teach children how to manage stress, develop a positive self-image, and navigate emotions healthily.

Sleep hygiene: Good sleep is essential for a child's health, growth, and cognitive development. Establishing a consistent bedtime routine that includes winding down activities can help ensure children get the rest they need. Educating them about the importance of sleep and creating a conducive sleep environment may also help promote healthy sleep habits.

The habits listed above form the foundation of a good self-care routine, which is considered essential for optimal mental and physical health. Instilling these habits early may also help prevent other more serious problems from developing. For example, helping children form a good relationship with food early in their lives may help them avoid developing eating disorders, like anorexia or bulimia, later in life. Mental health resource BetterHelp has more information regarding bulimia and other eating disorders.

Strategies for teaching healthy habits

Integrating healthy habits into children's lives requires thoughtful strategies that make these practices both enjoyable and routine. Here are effective ways parents and caregivers can encourage healthy habit formation:

Lead by example: Children often emulate the behaviors they observe in adults. By adopting a healthy lifestyle yourself, you naturally inspire your children to follow suit. Regularly engage in physical activities, choose nutritious meals, and practice stress-reduction techniques in your daily routine to set a positive example.

Create a supportive environment: Make healthy choices easy and accessible in your home. Keep fresh fruits and vegetables within reach, plan family activities that involve movement, and establish a calm, comforting bedtime routine. A supportive environment makes it easier for children to adopt and stick to healthy habits.

Incorporate fun and variety: Introduce new foods, activities, and mindfulness practices in engaging ways to keep children interested. Use games, themed meals, or family challenges to make healthy living enjoyable. The more positive associations children have with these habits, the more likely they are to maintain them.

Provide positive reinforcement: Celebrate achievements and progress in adopting healthy habits. Positive reinforcement, whether through verbal praise or small rewards, can motivate children to continue their healthy behaviors.

Educate and involve: Teach children about the benefits of healthy habits in terms they can understand. Involve them in meal planning, cooking, and choosing physical activities. This not only educates them but also empowers them to make healthy choices independently.

If you need additional help introducing healthy habits, or if you need help changing some bad habits of your own, consider reaching out to a mental health professional for guidance. A therapist or other professional can help you dissect your habit-building process and make recommendations about how to overcome specific challenges. While no one can instill healthy habits in their children perfectly, it's likely that any effort you put in will have some benefit. Remember, building good habits takes time, and its important to allow yourself and your children the chance to grow into a healthier lifestyle. Even small steps should be celebrated on the path to mental and physical well-being.