How to Raise a Healthy Child: Tips from a Nizhny Novgorod Doctor

      01 September 2025 08:00

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      Society. The Ministry of Health announced a Week to promote a healthy lifestyle among children from September 1 to 7. A healthy lifestyle for a child is not only proper nutrition and sports. It is a whole set of habits that form a solid foundation of health, a strong immune system, and harmonious development, notes Natalya Savitskaya, chief physician of the Nizhny Novgorod Regional Center for Public Health and Medical Prevention. According to her, the foundation of raising a healthy child is the personal example set by parents. "Children learn by watching adults. If a family leads an active lifestyle and eats properly, it will be much easier for the child to adopt these habits," the specialist says.

      Proper nutrition — the basis of health

      The first thing to pay attention to is the child's diet. A balanced diet provides the body with all the necessary nutrients, vitamins, and minerals. The expert recommends including different food groups in the menu: vegetables, fruits, meat, fish, dairy products, grains, and bread. This approach allows one to obtain the full range of beneficial substances.

      There are also a number of rules that will help form healthy eating habits in a child:

      • meals should be regular — every 3–4 hours;

      • it is important to maintain a balance of proteins, fats, and carbohydrates;

      • the consumption of sweets, carbonated drinks, and fast food should be minimized;

      • it is necessary to ensure an adequate daily intake of clean drinking water.

      According to Savitskaya, it is water that plays a key role in metabolic processes, helping to maintain optimal body temperature and energy levels.

      Movement and sport — the key to a strong immune system

      No less important element of a healthy lifestyle is physical activity. Regular movement strengthens muscles and bones, develops the cardiovascular system, and increases endurance and the child's overall well-being.

      "Children should spend as much time as possible outdoors. Active games, cycling, rollerblading, or scootering not only bring joy but also strengthen the immune system," says Natalya Savitskaya.

      Parents can additionally offer swimming, dance, gymnastics, or football. These sports develop coordination, agility, and flexibility. Even at home you can find opportunities for activity: simple exercises, ball games, skipping rope, or family yoga.

      Sleep — a natural source of recovery

      Sleep plays an important role in maintaining a child's health. At least ten hours of nighttime rest are required for normal growth and development. Lack of sleep leads to fatigue, irritability, and reduced concentration.

      To ensure restorative sleep, specialists advise:

      • keeping a consistent daily routine and going to bed at the same time;

      • airing the room before sleep and maintaining an optimal air temperature (18–20 °C);

      • avoiding TV and gadgets that stimulate the nervous system two to three hours before bedtime.

      Emotional well-being — an important part of health

      Physical health is closely linked to a child's psychological state. Parental support and a calm family atmosphere help cope with stress and contribute to the formation of self-confidence.

      Savitskaya emphasizes: "A child should be surrounded by love and attention. It is important to teach them to speak openly about their feelings and to find ways to solve problems."

      Creative pursuits such as drawing, music, dance, handicrafts, or collecting play a useful role. These activities allow children to express themselves, develop imagination, and boost self-esteem.

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