School closures, social isolation and continuous use of digital devices have resulted in children suffering vitamin deficiencies; sleep deficit and depression/anxiety disorders, writes Mini P. & Arundhati Nath

The still raging Covid-19 global pandemic has hugely disrupted family, especially children’s, lives adversely affecting their physical and mental well-being. School closures, social isolation and continuous use of digital devices have resulted in children suffering vitamin deficiencies; sleep deficit and depression/anxiety disorders. PW interviewed nutrition experts and counsellors to provide parents advice to cope with common pandemic-related health problems.

Vitamin D deficiency
Online schooling, work-from-home orders and lockdown restrictions have forced children to remain indoors 24×7. This means negligible exposure to sunlight, especially early morning light, resulting in vitamin D deficiency. Lack of vitamin D can lead to muscle and joint pain, weak bones, insomnia and decreased body immunity.
Prescription. Find a reason/activity for your family to wake up early — for instance to participate in morning walks, runs or cycle rides. Ensure that all family members step outdoors every morning, to soak in some sunlight. Moreover, keep home windows open through the day and encourage children to sit out in the balconies and terraces.

Sleep deficit
Excessive on-screen time, insufficient social interaction, and reduced physical activity have led to people of all ages experiencing sleep deprivation. In particular blue light emitted by digital devices is known to interfere with deep sleep. Inadequate sleep adversely impacts an individual’s physical and mental health.
Prescription. Establish restful and rejuvenating routines such as listening to soft music, meditation, book reading, etc. Ban use of digital devices two hours before bedtime. Also drink a warm glass of milk or green tea before bedtime, after a warm bath.

Depression
The pandemic and associated social distancing restrictions have prompted many children to experience anxiety and depression. Kavita Yadav, parenting coach and founder director of JiNa – LivingPositively, Gurugam, lists symptoms of depression in children to watch out for:
• Sentiments of hopelessness and loss of interest in routine activities
• Low self-esteem and lack of confidence
• Irritability, anger, anxiety
• Social withdrawal
• Difficulty concentrating on academic/learning actvities
• Low energy level
• Drastic change in eating and/or sleeping routines
• Melancholia
• Suicidal tendencies
• Unexplained physical ailments such as head and stomach aches
• Reckless behaviour such as rash driving, drinking, drugs consumption
Prescription. According to Yadav, parents can prevent children from sinking into depression by following this advice:
• Ensure children interact with peers, especially friends, online if in-person meetings are not possible.
• Provide opportunities for children to engage in physical activities such as sports, dance or yoga on a regular basis. This releases endorphins — happy hormones — and relieves stress.
• Monitor your child’s activities and watch out for situations/people causing trouble. For example, an online bully could be harassing her.
• Encourage her to take up an offline extra-curricular interest/hobby such as learning music, art and craft work.
• Avoid being judgemental and preachy. Listen without judging and show sensitivity to her fears and anxieties.
“However, if parents observe severe depressive symptoms in children, it’s advisable to seek professional help,” says Yadav. 

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