Overweight Children

In many African societies, a chubby child is often seen as healthy and well-fed. Parents and grandparents take pride in having a “big” child, believing it’s a sign of good living. However, in today’s world, being overweight can be dangerous to a child’s health. More and more children in Africa are gaining too much weight, putting them at risk for serious health problems like diabetes, heart disease, and breathing difficulties.

According to the world health organization (WHO), childhood obesity in Africa has increased by more than 50% in the last two decades. In South Africa, nearly 1 in 4 children is overweight or obese. In Nigeria, over 20% of children are affected, and the numbers are rising in Ghana, Kenya, and other African countries.

Many children today eat too much junk food, drink too many sugary drinks, and don’t exercise enough. If we don’t act now, childhood obesity will become a bigger problem, leading to long-term health issues.

What is childhood obesity?

Childhood obesity means a child has too much body fat, which can harm their health. Doctors use body mass index (BMI) to check if a child is overweight or obese. BMI is calculated using height and weight, and children are considered obese if their BMI is higher than 95% of children their age and gender.

Obesity is more than just being big; it can cause serious health problems that may continue into adulthood. It also affects a child’s emotions, leading to low self-esteem, sadness, and bullying.

How common is childhood obesity in Africa?

Childhood obesity is increasing in Africa, especially in cities where lifestyles have changed. Some key reasons include:

  • Eating unhealthy foods: Many children prefer fast foods like fried rice, meat pies, and sugary drinks instead of traditional meals like beans, kontomire stew, or millet porridge.
  • Less physical activity: Children spend more time watching TV or playing video games instead of running, playing outside, or doing household chores.
  • Urban lifestyle changes: Many African families in cities now eat more processed foods and exercise less.
  • Rising middle-class incomes: More families can afford high-calorie foods but do not always balance them with healthy meals and exercise.

Common misconceptions about overweight children?

There are many wrong beliefs about overweight children in Africa. Here are some common myths:

  • “Fat children are healthy and well-fed.” Not always! Being overweight can lead to serious health problems.
  • “They will lose weight when they grow up.” Some children remain overweight into adulthood if unhealthy habits continue.
  • “Overweight children must be eating too much.” Not always. Some children gain weight due to medical conditions or genetics.

If a child is gaining excessive weight despite eating normal portions, it’s important to visit a doctor.

Health risks of childhood obesity?

Children who are overweight face many health dangers, including:

Diabetes
  • Type 2 diabetes happens when the body cannot properly use sugar (glucose).
  • It can lead to blindness, kidney disease, and nerve damage.
  • Overweight children have a higher chance of developing diabetes.
Heart disease
  • Too much fat and salt in food can cause high cholesterol and high blood pressure, leading to heart disease.
  • Heart disease can result in stroke or heart attacks later in life.
Breathing problems (asthma and sleep apnea)
  • Asthma is when the airways become swollen, making breathing difficult.
  • Extra weight around the neck can also block airways, causing snoring and breathing stops during sleep (sleep apnea).
Joint pain
  • Carrying too much weight can cause knee and joint pain.
  • In some cases, losing weight can reduce or stop the pain.
Mental health issues
  • Overweight children may be bullied or called names, making them feel sad or embarrassed.
  • This can lead to low self-esteem, depression, and anxiety.

Healthy eating for overweight children?

Parents play a key role in shaping their child’s eating habits. If a child is overweight, here’s how to help:

  • Limit sugary drinks: Instead of sodas and fruit juices with added sugar, serve water or fresh fruit juices.
  • Cut down on junk food: Reduce fast foods and fried snacks like chips, meat pies, and biscuits.
  • Encourage home-cooked meals: Cooking traditional foods like beans, plantain, and millet porridge is healthier.
  • Eat more fresh foods: Include:
  • Fresh fruits and vegetables (mangoes, oranges, kontomire, carrots, etc.)
  • Lean proteins (fish, chicken, beans, and eggs)
  • Whole grains (brown rice, whole wheat bread, millet, etc.)
  • Low-fat dairy (milk, yogurt, and cheese)
  • Control portion sizes: Eating too much, even healthy food, can lead to weight gain.

If a child is not losing weight despite these changes, a doctor or nutritionist may be needed.

Lifestyle changes to fight childhood obesity?

Preventing obesity is easier than treating it. Here are some ways to help children stay healthy:

Increase physical activity
  • Children should have at least 1 hour of active play daily.
  • Replace the word “exercise” with “fun activities” to keep them interested.
  • Activities like skipping rope, ampe, football, and dancing are great ways to stay active.
More family activities
  • Plan family activities that involve movement, such as hiking, swimming, or playing outside.
  • This sets a good example and makes fitness fun for children.
Reduce screen time
  • Limit TV, video games, and phone use to less than 2 hours per day.

Encourage activities like reading, drawing, or helping with simple household chores.