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Every effort from nutrition and vaccination to outdoor play, rest, emotional bonding, and reduced screen time, contributes to building strong minds and resilient bodies
A child’s healthy and holistic development depends on consistent habits nurtured through care, attention, and positive example
Childhood is the period that lays the foundation for lifelong health. During these formative years, children develop habits and routines that shape their physical, mental, and emotional well-being for decades to come. Parents and caregivers play a crucial role in guiding them toward healthy lifestyle choices.
Dr. Nishchal Bhatt, Senior Pediatrician, Dr Nishchal Bhatt’s Children Hospital, Ahmedabad, Gujarat, shares seven practices that enable the holistic development of children.
1. Teach Your Child Healthy Eating Habits From the Start
If bad habits are hard to break, it makes sense not to let children develop them in the first place. Introducing healthy eating habits early is essential because poor dietary habits formed in childhood often continue into adulthood, increasing the risk of obesity, diabetes, and other lifestyle diseases. Nutritious eating supports brain development, strong bones, good immunity, and overall growth.
Children learn by observing the adults around them. When parents choose foods low in sugar, fat, and salt, and high in fibre and nutrients, children are more likely to adopt those preferences. They may initially reject new foods, but repeated exposure encourages acceptance. Eating healthy meals together as a family helps children form lasting food habits that continue into later life.
2. Encourage Outdoor Play and Time in Nature
Regular contact with nature is essential for a child’s holistic development. Outdoor play strengthens the senses, stimulates imagination, and supports learning through exploration. It enhances attention span, motor skills, social behaviour, creativity, and problem-solving abilities. Exposure to sunlight and fresh air also strengthens bones and boosts immunity.
While some parents may worry about the risks of outdoor play, its developmental benefits far outweigh them. Children need unstructured time to explore freely. Parents can encourage outdoor activity by joining children during play, visiting parks, or exploring natural spaces together.
3. Keep Up With Timely Vaccinations Even After the First Year
Vaccination is one of the most effective ways to protect infants, children, and adolescents from infectious diseases. Many parents closely follow the immunisation schedule during the first year but tend to relax after the child’s first birthday. However, children still require vaccines in their second year and beyond to protect against chickenpox, hepatitis A, meningitis, measles, mumps, rubella, pneumonia, pertussis (whooping cough), diphtheria, tetanus, polio, and influenza.
This becomes especially important when children start preschool between 2.5 and 3 years of age, the stage at which their exposure to infections increases significantly. Childhood infections requiring hospitalisation can disrupt developmental milestones. Consult your doctor to ensure your child stays on track with the recommended vaccination schedule.
4. Spend Time Together to Build Emotional Strength
Childhood is a critical stage for shaping mental health. More than half of all mental health problems in adulthood begin in childhood or adolescence. During these years, children develop cognitive and social-emotional skills that influence their future well-being and prepare them for adult responsibilities.
A strong emotional bond between parent and child plays a key role in healthy psychological development. Spending quality time together through reading, sharing meals, or simply discussing their day helps children feel loved, understood, and secure. Frequent, meaningful interactions foster emotional well-being and reduce negative behavioural patterns. Emotional warmth provides the safe environment children need for healthy mental growth.
5. Teach Personal Hygiene Early
Personal hygiene is essential not only for protecting your child’s health but also for safeguarding the health of those around them. Teach your child the basics early: washing hands, bathing, brushing teeth, using the toilet properly, and covering their mouth when coughing or sneezing.
Encourage regular handwashing with soap and water for at least 20 seconds, especially after using the toilet, before eating, after coughing, or after touching animals. Children should brush their teeth twice a day, once in the morning and again before bed. Teaching proper cough etiquette, such as sneezing into a tissue or their elbow and washing hands afterward, helps prevent the spread of infections and keeps communities healthy.
6. Ensure Proper Sleep and Rest for the Growing Body and Mind
Good sleep is crucial for overall health. It allows the body and mind to rest, recover, and grow. However, about 20%–40% of babies and school-age children experience poor sleep habits, they may wake frequently, struggle to fall asleep, or resist sleeping independently. Additionally, up to 75% of high school students report sleeping less than the recommended eight hours, often experiencing poor sleep quality.
Insufficient sleep affects concentration, school performance, emotional regulation, and behaviour. Chronic sleep deprivation is linked to aggression, attention problems, anxiety, depression, and even obesity.
To promote healthy sleep, help your child establish a consistent routine. This includes going to bed and waking up at the same time daily, keeping the bedroom quiet and comfortable, and turning off electronic devices at least 30 minutes before bedtime.
7. Limit Screen Time and Encourage Real-World Connection
Regardless of whether children are physically active, long periods of sitting are associated with higher risks of both physical and psychological problems. Watching television for more than two hours a day has been linked to unhealthy body composition, reduced fitness, low self-esteem, and lower academic performance.
Children under the age of two should not be exposed to screens at all. Those aged two to four should have screen time limited to less than one hour per day. Reducing sedentary behaviour in early childhood helps establish healthier habits in adulthood.
Offer screen-free alternatives such as playing outdoors, engaging in creative activities like drawing, or reading together. Real-world interactions support social development, language skills, and emotional intelligence.
A child’s healthy and holistic development depends on consistent habits nurtured through care, attention, and positive example. Every effort from nutrition and vaccination to outdoor play, rest, emotional bonding, and reduced screen time, contributes to building strong minds and resilient bodies. By cultivating these practices, parents can lay the foundation for lifelong well-being.
About the Author
Swati Chaturvedi is a seasoned media professional with over 13 years of experience in journalism, digital content strategy, and editorial leadership across top national media houses. An alumna of Lady…Read More
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