Every child possesses a unique personality. While some enjoy cozying up with a book or spending time painting, others thrive in physical activities, energetically playing outdoors, navigating jungle gyms, or kicking a soccer ball. Certain children appear to be imaginative and dreamy, while others seem to constantly seek out new activities, displaying a seemingly endless supply of energy.
The challenges and benefits
Energetic children can present unique challenges, often struggling to maintain focus, complete task assignments, or settle down at bedtime. Parents may feel overwhelmed as they try to match their child’s vibrant energy levels, questioning whether such behavior is typical. However, high energy is frequently a natural aspect of being a child. The advantages of having active children include a strong sense of curiosity, enthusiasm for activities, and exceptional physical abilities.
As a naturopathic doctor with expertise in children’s health, I’ve compiled a list of six key strategies to help your active child thrive throughout the school year and beyond.
1. Encourage outdoor physical activities
Engaging in physical exercise can enhance serotonin levels while balancing cortisol and dopamine in the body. These hormones play a crucial role in regulating mood, behavior, stress management, and sleep cycles. Kickstart your child’s day with a short exercise session, including jumping jacks, stair-running, or a brisk walk to school. This promotes hormonal balance and prepares their mind for learning.
Research indicates that outdoor physical activities more effectively reduce overactivity in children than those carried out indoors. Therefore, make time for outdoor experiences, such as family hikes or biking trips in your local park.
2. Ensure adequate sleep
Lack of sleep can intensify hyperactivity, distraction, and restlessness in children. Ideally, school-aged children should get between 10 to 12 hours of sleep per night, while adolescents need about eight to ten hours. Establish a calming bedtime routine that steers clear of screens, allowing time for relaxing activities such as warm Epsom salt baths, reading, or journaling to soothe your child’s nervous system and foster deep sleep.
3. Manage screen time
Devices such as tablets, smartphones, computers, and televisions are known to provide cognitive stimulation, which can exacerbate overactivity symptoms in children. Excessive screen time diminishes time spent engaging in creative play, personal interactions, and physical activities essential for calming an active brain. Additionally, using screens before bed can disrupt sleep by inhibiting melatonin production.
The Canadian Pediatric Society recommends avoiding screen-based activities for children under two years of age. They suggest limiting educational screen time to one hour per day for toddlers aged two to four, while children aged five and older should have no more than two hours of recreational screen time daily. These guidelines align with suggestions from the American Academy of Pediatrics (AAP), although some experts argue they are overly restrictive.
Experts like psychologist Larry Rosen propose a more flexible approach, recommending that if a child engages in 30 minutes of screen time, they should balance this with 150 minutes of non-screen-based activities to encourage social interactions and creative thinking.
Dr. Dimitri Christakis, a pediatrician and director at the Seattle Children’s Research Institute, concurs that the current guidelines may need reevaluation. He views interactive or educational media as acceptable for children under two but advises limiting it to 30 to 60 minutes daily.
Given the evolving nature of media use guidelines, I suggest adopting a more balanced strategy for screen time, aligning with the insights from both Rosen and Christakis.
4. Limit processed sugars and foods
It’s widely recognized that high sugar consumption and diets rich in junk food are associated with hyperactivity and attention issues. It’s advisable to reserve sugary treats for special occasions, like birthday parties, while adopting a Mediterranean-style whole foods diet for daily meals. This approach emphasizes:
- A variety of fruits and vegetables
- Healthy fats from sources like nuts, seeds, and olive oil
- Consuming fish two to three times weekly
- Including poultry once or twice a week, if desired
- Restricting red meat to a few instances monthly
- Choosing whole grains and legumes
- Moderating dairy intake
5. Foster your child’s passions
Children who are particularly active or full of energy tend to be passionate, driven, and assertive. Engage your child in discussions about their interests and consider enrolling them in activities that resonate with their passions. When placed in a supportive environment that aligns with their preferences, your child is more likely to flourish.
6. Create a routine for transitions
For example, develop a practice of providing your child with a 10-minute notice before school departure each morning. Similarly, designate an hour for calming activities like reading, journaling, or bathing before bedtime. When your child adheres to a structured routine, they are more likely to respond positively and complete their tasks in a serene manner.
When is it time to consider ADHD evaluation?
The primary signs of attention deficit hyperactivity disorder (ADHD) include inattentiveness, impulsive behavior, and hyperactivity, which may manifest in various ways, such as:
- frequent forgetfulness
- poor listening skills
- inattentiveness to details in school
- losing personal items
- interrupting conversations or speaking out of turn
- running or climbing excessively
- repeated fidgeting
For a child to be diagnosed with ADHD, these behaviors must persist for at least six months, occur in multiple settings, and disrupt daily functioning. Additionally, these traits should have been observable before the age of seven.
Experts generally agree that an accurate diagnosis can wait until the child reaches six or seven years of age, as many of these behaviors can be typical for preschool and kindergarten children. However, if you have concerns about your child’s behavior, seeking a thorough evaluation from a healthcare professional before the age of six can be beneficial.
Which supplements can support ADHD?
If your child receives an ADHD diagnosis, certain nutritional supplements may prove beneficial. Always consult your healthcare professional regarding appropriate dosages based on your child’s age and weight.
- melatonin for sleep difficulties related to ADHD
- vitamin B6 paired with magnesium
- zinc and iron, if tests reveal deficiencies
- omega-3 fish oil
- probiotics
Can food sensitivities trigger ADHD symptoms?
Delayed food intolerances or sensitivities may exacerbate symptoms of ADHD in some children. Consult your naturopathic doctor regarding elimination diets or IgG food sensitivity testing for more insight.
