A healthy diet, sufficient sleep, increased physical activity, and limited use of electronic devices can help prevent obesity in children.
The United Nations Children’s Fund (UNICEF) warns that if no intervention is made, Vietnam is projected to have approximately 1.9 million obese children by 2030.
Dr. Pham Thi Hong, from the Endocrinology and Diabetes Department at Tam Anh General Hospital in Hanoi, states that obese children are at a higher risk of early puberty and non-communicable diseases such as diabetes, high blood pressure, lipid metabolism disorders, gout, osteoarthritis, sleep apnea, cancer, and stroke. Childhood obesity is more severe than in adults due to its prolonged duration, affecting both endocrine function and mental health, leading to a future burden of medical care costs.
Obesity results from genetic, environmental, dietary, and lifestyle factors. Parents can prevent or improve this condition in children by establishing a scientific diet and lifestyle.
Encouraging physical activity and allowing children to relax can help prevent obesity. (Illustrative photo: Thanh Ba).
Healthy Eating
Fast food habits, insufficient chewing, snacking, excessive intake of fats and carbohydrates, skipping breakfast, or late-night eating—especially before bedtime—are causes of overweight and obesity. Children are often attracted to processed foods such as sausages, chips, fried foods, canned goods, white bread, and other snacks.
Dr. Hong notes that many parents believe that the more children eat, the better. However, this is a misconception; children need to eat appropriate portions to avoid excess nutrients and energy being converted into fat accumulation beneath the skin and in internal organs.
It is essential to cultivate healthy eating habits in children by offering steamed and boiled dishes, and increasing seasonal fruits and vegetables. Children should eat at regular times, with a variety of foods, ensuring adequate nutrition from the four main nutrient groups (proteins, carbohydrates, fats, vitamins, and minerals).
Increase Physical Activity
Families should maintain physical activity and encourage children to participate in sports such as badminton, cycling, walking, playing ball, or jogging to strengthen family bonds. This also helps improve health, increase endurance, and reduce the risk of overweight and obesity. Dr. Hong recommends that children aged 6-17 engage in physical activities for at least 60 minutes each day.
Sufficient Sleep
Children who do not get enough sleep are at risk of obesity, type 2 diabetes, and other health issues. The recommended minimum sleep duration for children is 8-10 hours per day. Parents should establish a routine for children to sleep on time, in a quiet bedroom, with reduced light and comfortable temperatures. Electronic devices should be turned off at least one hour before bedtime, and children should not be overly full or consume stimulants before sleeping.
Reduce Screen Time
Extended use of electronic devices reduces physical activity and leads to unhealthy eating habits (such as consuming sugary drinks, fast food, sweets, snacks, and bubble tea). This habit also causes children to stay up late, contributing to obesity. Parents need to limit the time children spend sitting watching TV or playing video games on computers and phones.
Avoid Stress
Stress increases cortisol hormone levels, which can cause children to have continuous cravings and consume more high-sugar and high-fat foods. Relaxing with healthy games can help prevent obesity in children.
Dr. Hong advises parents to regularly monitor their children’s weight and height. If any abnormalities occur, children should be referred to an endocrinology specialist for timely consultation and treatment to prevent obesity.
