Children need stable rhythms to grow confidently, but finding the middle ground between maintaining order and the ability to adapt is not always easy. “When our children are young, they learn to regulate themselves emotionally through our example, that of their fathers and their mothers. A calm, safe and predictable environment helps so that the minor can perceive that everything is under control”, says Laura Álvarez Chamorro (Castellón, 37 years old), a pediatrician who works in her clinic in Vila-real, focused on the multidisciplinary care of children, and known in networks such as Pediatrician Laura, whose Instagram profile has 415,000 followers.
According to him, it was during his stay at the General Hospital of Castellón that he became particularly interested in gastroenterology and infant nutrition, and decided to complete a Master’s Degree in Pediatric Nutrition to specialize in this area. Furthermore, she is the author of the book Ready, set, yum! (Espasa, 2022), focused on complementary nutrition. “During my motherhood I fell in love with respectful parenting, breastfeeding and infant sleep, topics on which I also trained through several courses,” says the person who is immersed in the diffusion of all this content on social networks.
ASK. When it comes to childhood wellness routines (hygiene, sleep, nutrition…), where to start so as not to overwhelm parents?
ANSWER. To introduce families to the topic, I would tell them that habits help us organize our children’s daily lives and that they offer a framework of security and stability. Patience and perseverance will allow you to maintain them.
Q. What is the appropriate age at which minors can begin to adopt hygiene habits on their own, such as brushing their teeth or hands?
R. As regards hand hygiene, from the age of one they can begin to imitate us: wetting their hands, soaping themselves. With our help, little by little their skills will improve and already at the age of 4-5 many children can do it independently. As regards dental hygiene, it is recommended to start from the first tooth with a paste with fluoride of at least 1000 ppm (a way of indicating the amount of fluoride contained in the paste) at least twice a day. Adult supervision required up to 7-8 years old.
Q. Night rest can be considered one of the great challenges of families. What are the most effective guidelines for helping children fall asleep?
R. It is very important to maintain a stable sleep routine based on the age of the child. During the day, doing outdoor activities helps regulate the circadian rhythm. A short, predictable bedtime routine, for example: bath, pajamas, and then reading a story. It is also essential to avoid screens, exciting games or heavy meals in the moments before going to sleep.
Q. How to promote a balanced diet without falling into an obsession with health or disputes over food?
R. Being an example for our children to eat healthily every day is essential, as they learn more from what they see than from what they are told. Respecting the signals of hunger and satiety, without forcing the quantities and avoiding pressure, will ensure that our little ones experience feeding time as something constructive. It is essential to explain to them that there must be a balance, because some not so beneficial foods allow us to enjoy them and it is okay to consume them occasionally, but they should not be the basis of our diet.
Q. What signs show that an initially positive habit is becoming a source of anxiety for the child or parent?
R. We must be clear that these habits add well-being if lived in a natural and flexible way. When they generate conflict and blame, they stop doing it.
Q. What are the long-term benefits of teaching responsibility and autonomy from a young age?
R. Allowing them to do things on their own, to explore, to make mistakes, to try again… builds their self-esteem and confidence, demonstrating that they are capable and valuable. Doing everything to your children under the aegis of overprotection will generate fear in them and lead them to make mistakes.
Q. How does the way of instilling dynamics vary depending on the phase: nursery school, primary school and adolescence?
R. In preschool age (up to 5 years), turning rituals into a game will make them more fun. For example, singing to collect toys. They should be simple and predictable. Positive reinforcement with stickers can also help, as can age-appropriate stories. Primary school children (6-11 years old) can already understand the reasons for habits. Promoting their autonomy and giving them responsibilities will help them settle in. In adolescence it is advisable to negotiate rather than impose, so as to be included in the decision-making process. With flexibility, but maintaining limits. Connecting routines with their interests and explaining the real consequences of not following good practices can also help us.
Q. In times of screens, rush and tight schedules, what dynamics do you consider priorities for children?
R. Finding screen-free moments in which to give space to creativity, to chat, to play with our children, I think should be part of daily activity. The same as playing outdoors, practicing physical activity and, if possible, contact with nature. Likewise, I believe it is important to prioritize night’s rest, which I found in consultation is difficult with the current accelerated pace.
Q. How can schools be involved in promoting these health and self-care rituals?
R. Talking about the importance of healthy eating, sleep, physical activity, emotional well-being, but also hygiene and personal care, is something that I believe should be included in the curriculum that our little ones learn. And, also, set an example in the school itself with workshops, conferences and rules.
Q. What advice would you give to parents to reinforce these customs without excessive punishment or rewards, but rather starting from the child’s own motivation?
R. The example, as I have already mentioned, is a very powerful tool. For older people it is appropriate to explain in a simple and age-appropriate way the benefits that all these habits and guidelines bring.
Q. What notes do you think are essential to give to families regarding the healthy development of children?
R. That our little ones don’t need perfect parents. I believe it is very important to be well informed, but it is not worth falling into obsession and extreme exaggeration. Our kids are growing so fast and we need more connection and slowing down.
