Good sleep, healthy eating, staying active: the superpowers for growing up
A child’s growth does not depend solely on their genes. It is also strongly influenced by lifestyle: sleep, nutrition, physical activity… and by regular medical check-ups with a paediatrician.
A good balance between these different factors is essential to ensure harmonious growth and to prevent certain health problems.
Good sleep
At the age of 8–10, a child needs around 10 hours of sleep per night.
Sufficient and regular sleep not only supports growth, but also improves concentration at school, memory, and emotional balance. Screens should be avoided in the bedroom, and a consistent bedtime routine helps children feel secure and enhances sleep quality.
Healthy eating
A balanced diet is key to healthy growth.
This means:
- Three varied meals a day, complemented by one or two healthy snacks.
- Plenty of fruit and vegetables, wholegrain products, and high-quality proteins (meat, fish, eggs, pulses).
- Limiting sugary drinks and foods that are too fatty or salty.
Good nutrition provides the energy and nutrients needed for the development of bones, muscles, and the brain.
Staying active
Daily physical activity is essential.
Walking, running, playing outside, taking part in sports or simply moving regularly helps strengthen the heart, bones and muscles, while also supporting stress management.
Children should be physically active for at least one hour a day at a moderate to vigorous level.
Regular check-ups with the paediatrician
Medical follow-up is essential to ensure that growth is progressing normally.
During appointments, the paediatrician measures height and weight, calculates the Body Mass Index (BMI), and checks that the growth curve is developing harmoniously. This allows any potential conditions or disorders to be detected at an early stage.
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