CHILDHOOD OBESITY

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

OVERVIEW

Childhood obesity is a chronic health condition caused by your child having too much body fat for their age, height, and sex. The medical definition of being overweight is when your child is between the 85^th and 95^th percentile for their age and sex; if your child is over the 95^th percentile, they are considered obese.

According to the latest data from the World Health Organisation (WHO), nearly one-fifth of the world’s children are now overweight or obese. Childhood obesity is considered dangerous because it significantly increases your child’s risk of developing serious health problems later in life, as well as impacting their physical activity and overall quality of life during childhood. These problems include type 2 diabetes, high blood pressure, high cholesterol, respiratory issues, certain cancers, and mental health concerns like low self-esteem and depression.

Regular visits to your child’s healthcare provider will help you identify if your child is in danger. Overweight children are at increased risk of becoming overweight adults, so the best time for preventive action is during childhood. Ideally, your main aim should be to prevent the onset of obesity in your child, thus reducing the future health, social, and financial consequences. If your child is already obese, the earlier you consult your paediatrician and begin implementing the necessary lifestyle changes, the sooner you can reduce their risk of serious health consequences.

You can prevent obesity in your children, especially the youngest, by encouraging physical activity, providing a healthy diet, and creating a health-promoting environment.

CHILDHOOD OBESITY IN SOUTH AFRICA

Childhood obesity is a significant health issue in South Africa, affecting children of all ages:

13% of South African children under five are overweight or obese, which is more than double the global average
16% of children aged 5–9 and 22% of those aged 10–14 are overweight or obese
18% of children aged 15–17 are overweight or obese

Eating habits

Eating lots of foods high in added sugar, saturated fat, and/or salt can cause your child to gain weight. These include fast food, baked goods, desserts, sweets and chocolate, and sugary drinks (including sports drinks).

Unfortunately, these types are foods and drinks are everywhere. They’re convenient, heavily promoted to children, and designed to appeal to the taste buds. While it’s OK to enjoy these treats once in a while, encourage your child to eat or drink them slowly and mindfully, paying attention to each bite or sip. Explain that these are treats and are not supposed to be eaten every day and in large quantities.

Be sure to look at the serving sizes listed on the labels, and try not to let your child have more than those amounts in one sitting.
Physical activity

Children who don’t get enough daily movement are more likely to gain weight. Encourage your child to get at least 60 minutes of exercise a day. Participating in sport after school and on the weekends is a great way to keep your child active.

Discourage your child from spending hours in front of the television, playing on devices or engaging in social media. Not only do these distract them from active play, they also expose them to ads for junk food. It is recommended that children under 2 years have no screen time at all!
Mental health

Personal stress and family stress can raise a child’s risk of obesity. Ongoing stress can cause the body to make high amounts of hormones such as cortisol, which can cause feelings of increased hunger. They also can trigger cravings for foods that have lots of fat and added sugar.

Overweight children are often the targets of bullying, which significantly increases stress levels and risk of mental illness.

If you think your child has too much stress, talk with your child’s healthcare professional. You may be referred to a counsellor or another mental healthcare professional who can test your child and offer treatment if needed.
Medications

Some prescription medicines can raise the risk of obesity. If you suspect this is what is causing your child’s weight gain, ask your child’s healthcare professional to review the medicines that your child takes. They may be able to find alternatives that do not cause weight gain.
Family
Socio-economic factors

Poor communities have limited resources and limited access to supermarkets, often resulting in them being overly dependent on convenience foods that don’t spoil quickly. These include frozen meals, crackers and biscuits. A lack of access to safe places for active play and outdoor hobbies also contributes to weight gain. In many cultures, girls are often expected to help around the house, further decreasing their opportunities for physical exercise.

RISKS ASSOCIATED WITH CHILDHOOD OBESITY

Children who are obese are more likely to be obese as adults. Obesity raises their danger of developing severe problems:

PREVENTING CHILDHOOD OBESITY

Establishing healthy lifestyle habits as early as possible is important. The World Health Organisation emphasises the need for healthy eating, sleeping, and physical activity in early childhood.

Set a good example
Provide balanced meals and snacks
A balanced meal looks like this:

50% fruits and vegetables

25% unrefined carbohydrates like bulgur wheat, brown rice and whole-wheat pasta

25% lean protein like lean meat, poultry, seafood and lentils

Between meals, offer your child snacks that have lots of nutrients and little added sugar, saturated fat and sodium, e.g. yogurt with berries, an apple with nut butter, or whole grain crackers with chicken. You can find lots of healthy snack ideas online, like healthline’s 28 healthy snacks your kids will love
Limit access to junk food

Junk food is addictive. Packed with high levels of saturated fat, sodium or added sugar, they are designed to keep us coming back for more. Educate your child to understand that, while these foods are delicious, they have little to no nutrition.

Explain to your child that while they can enjoy these tasty foods every now and then, they should not be eaten every day. Junk food doesn’t provide the all-day energy that healthy foods provide, or the nutrients to help them grow.

It’s a good idea to keep junk food off your shopping list and out of your home. This will help your family focus on nutritious foods for meals and snacks.
Limit screen time

Not only does screen time limit your child’s active play, it also encourages mindless eating and poor dietary habits. Don’t let your family watch TV, their phones, or their tablets during meals. And between meals, set screen time limits for the whole family and encourage everyone to be more active.
Don't link good behaviour with food
Ensure your child gets enough sleep
Too little sleep is closely associated with obesity. How much sleep your child needs depends on their age:

Infants (0-12 months): 12-16 hours

Toddlers (1-2 years): 11-14 hours

Preschoolers (3-5 years): 10-13 hours

School-age children (6-12 years): 9-12 hours

Teenagers (13-18 years): 8-10 hours

Try to help your child go to sleep and wake up at the same times each day.
Breastfeed your baby if you can

REVERSING CHILDHOOD OBESITY

If you are concerned about your child’s weight, the most important step is to consult your child’s doctor. They will be able to tell you what your child should weigh and identify any potential health risks like high blood pressure, high cholesterol, or breathing difficulties that may be related to their weight. They can also guide you in developing a personalised plan that includes healthy eating habits, regular physical activity, and lifestyle modifications.

Remember, the focus here is overall health and not just weight loss. It is not recommended that children be put on diets as restricting calories can result in nutritional deficiencies and negatively affect their healthy growth and development.

Involve your child in decision-making. Discuss healthy choices with your child and allow them to make some decisions about their diet and activities.
Be patient and supportive. Changing habits takes time.
Be a positive role model. Demonstrate healthy eating and exercise habits yourself.
Avoid fad diets or extreme measures: Focus on sustainable lifestyle changes rather than quick fixes.

CHILDHOOD OBESITY

CHILDHOOD OBESITY

The following information is to be used as a guide to and at the discretion of the end-user and should not replace a doctor’s opinion.

OVERVIEW

CHILDHOOD OBESITY IN SOUTH AFRICA

CAUSES OF CHILDHOOD OBESITY

RISKS ASSOCIATED WITH CHILDHOOD OBESITY

PREVENTING CHILDHOOD OBESITY

REVERSING CHILDHOOD OBESITY

FURTHER READING