Raising a healthy child is both a responsibility and a rewarding journey for parents and caregivers. In an age of increasing distractions, processed food, screen time, and academic pressures, prioritising a child’s health is of prime importance. A healthy child is not only free from illness but also capable of thriving in all areas of life. The key pillars to raising a healthy child are: proper nutrition, physical activity, emotional support, mental well-being, and healthy relationships.
Maternal health
The first 1,000 days, calculated from the last menstrual cycle to the second birthday (-9 to +24 months) of a baby, are crucial for their body growth, brain development, emotional well-being and future health, as well as the health of the coming generations. Preconception care, folic acid supplementation, and regular antenatal checkups ensure that a woman has a safe pregnancy. Pregnant women and lactating mothers require an adequate balanced diet, iron and calcium supplementation, as well as rest and positive reinforcement.
Exclusive breast feeding for six months and breastfeeding up to two years of life is important for immunity. A well-balanced diet includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Parents should set an example and should aim to reduce consumption of sugary snacks, processed foods, and soft drinks, which contribute to obesity, diabetes, and behavioural problems. Creating regular mealtimes and encouraging family meals can improve eating habits and foster healthy food relationships. Involving children in meal preparation helps them learn about nutrition and makes them more likely to try new foods. Children should be encouraged to listen to their body’s hunger and fullness cues.
Physical activity
The World Health Organization recommends that children get at least 60 minutes of moderate to vigorous activity each day. This can include outdoor play, sports, walking, biking, or dancing. Movement strengthens bones and muscles, improves cardiovascular health, and supports a healthy weight. Physical activity as part of a child’s daily routine is closely linked to improved mood, concentration, and sleep. It helps reduce anxiety, stress, and symptoms of ADHD. Limiting sedentary behaviours, especially screen time, is equally crucial. Children aged 2-5 should have no more than one hour of screen time per day, and older children should have clear boundaries for digital consumption. Encouraging active play, family outings, and even household chores can instil a lifelong love of movement.
Emotional health
A child’s emotional well-being is shaped significantly by their early environment. Love, attention, and secure attachment are critical. Children who feel valued, safe, and supported are better able to cope with stress and form healthy relationships later in life. Positive parenting practices—such as active listening, setting consistent boundaries, and using praise instead of punishment—build trust and emotional resilience. Children should also be allowed to experience failure and disappointment in a safe setting and express their emotions, as these are key learning opportunities. Overprotectiveness can prevent children from developing coping mechanisms and independence. Parents should model healthy emotional behaviours themselves. Children learn more from what adults do than what they say. By managing stress positively and expressing emotions constructively, parents show their children how to navigate life’s challenges.
Mental development
Mental stimulation is crucial from birth through adolescence. From reading aloud to babies to engaging in open-ended play with toddlers, every interaction shapes a child’s cognitive abilities. Simple conversations, storytelling, building blocks, and curiosity-driven exploration are powerful developmental tools that can foster early learning. As children grow, supporting their education and learning interests plays a major role in mental development. Encourage reading, problem-solving, and creativity. Sleep also plays a vital role in brain development and cognitive functioning. Children require more sleep than adults, and poor sleep can lead to learning difficulties, behavioural issues, and weakened immunity. A consistent bedtime routine helps ensure adequate rest.
Social skills
Social development helps children learn to communicate, collaborate, and empathise with others. Parents can nurture social development by modelling respectful communication and conflict resolution. Encouraging playdates, group activities, and cooperative games helps children build friendships and learn social cues. Equally important is teaching children about boundaries, kindness, and inclusivity. Helping them understand and respect diversity fosters tolerance and compassion. Children also need to develop a sense of responsibility and service. Involving them in age-appropriate chores, volunteering, or acts of kindness cultivates a sense of purpose and contribution.
Health checkups and preventive care
Regular medical checkups, vaccinations, dental visits, and vision screenings are essential facets to raising a healthy child. Preventive care helps identify potential problems early and keeps developmental milestones on track. Mental health screenings, especially during adolescence, are increasingly important in today’s high-pressure world. Hygiene education—such as proper hand washing, dental care, and personal cleanliness—should be instilled early. These habits prevent illness and promote self-care awareness.
Digital health and media awareness
In today’s digital age, children are exposed to screens from an early age. While technology can offer learning opportunities, excessive screen time is linked to obesity, sleep disturbances, and attention issues. More concerning is exposure to inappropriate content, cyberbullying, and social comparison.
Digital health includes setting screen-time limits, monitoring content, and encouraging offline activities. Teaching digital literacy and critical thinking empowers children to navigate the digital world responsibly.
Role of community and education
“It takes a village to raise a child” is a popular saying. This means that an entire community of people must provide for and interact positively with children. Schools, religious organisations, community organisations, and extended families all play vital roles in a child’s upbringing. Choosing nurturing, educational environments, engaging with teachers, and participating in community activities can reinforce healthy values and behaviours. Seeking help, sharing responsibilities, and staying connected to a support system are acts of strength, not weakness.
Raising a healthy child is not about perfection, but about consistency, care, and conscious effort. Children thrive when they are seen, heard, loved, and guided. In nurturing them holistically, we not only help them grow into healthy individuals but also shape a healthier future for the world they will inherit.
This article was first published in The Hindu’s e-book Care and Cure.
(Sonia Mary Kurien is head, department of paediatrics, Naruvi Hospitals, Vellore. Her email ID is: mary.k@naruvihospitals.com. V. Nagarajan is consultant paediatrician, Naruvi Hospital, Vellore. His email ID is: nagarajan.v@naruvihospitals.com)
