Parenting - Parenting Hub

Advice from the experts

Dealing With Mom Guilt: Tips to Let Go

Mom guilt is a common experience, whether it’s about not spending enough time with your kids, returning to work, or feeling like you’re not doing enough at home. While it’s natural to want to be the best parent possible, carrying constant guilt can be draining and affect both your well-being and your relationship with your children. The good news is that there are practical strategies to help you release unnecessary guilt and embrace a more balanced approach to parenting. 1. Recognize the Source of Your GuiltStart by identifying what’s making you feel guilty. Is it social media comparisons, unrealistic expectations, or external pressure from others? Understanding the root of your feelings is the first step toward addressing them. 2. Challenge Unrealistic ExpectationsNo parent is perfect. Write down your “must-do” tasks and ask yourself which ones are truly essential. Let go of the idea that you have to do everything flawlessly. Accepting that imperfections are part of parenting helps reduce unnecessary pressure. 3. Practice Self-CompassionTreat yourself with the same kindness you would offer a friend. Remind yourself that making mistakes doesn’t make you a bad parent—it makes you human. Taking care of yourself is not selfish; it allows you to show up more fully for your children. 4. Set Boundaries and Ask for HelpParenting doesn’t have to be a solo journey. Lean on your partner, family, or friends for support, and set realistic boundaries around work and personal time. Asking for help is a strength, not a weakness. 5. Focus on Quality Over QuantityIt’s easy to get caught up in spending every possible moment with your children. Instead, prioritize meaningful interactions—reading a bedtime story, sharing a meal, or playing a game. These moments create lasting connections without adding to stress. 6. Reframe Your PerspectiveInstead of dwelling on what you didn’t do, focus on what you did accomplish. Celebrate small wins, like managing a peaceful morning routine or encouraging your child’s independence. Shifting your focus helps you appreciate your efforts rather than criticizing them. 7. Practice Mindfulness and ReflectionTake a few minutes each day to breathe deeply, meditate, or write in a journal. Mindfulness can help you stay present and reduce anxiety about past or future parenting decisions. Reflecting regularly helps you notice patterns and recognize positive parenting moments. Letting go of mom guilt is a journey, not a one-time fix. By practicing self-compassion, setting realistic expectations, and celebrating the small wins, you create a healthier mindset that benefits both you and your children. SourcesAmerican Psychological Association – Parenting and GuiltMayo Clinic – Stress Relief for ParentsParenting Science – Understanding Mom Guilt

October 17, 2025

Simple Daily Routines That Reduce Stress for Parents

Parenting is a rewarding journey, but it can also be overwhelming when daily responsibilities pile up. Between work, household duties, and caring for children, stress can sneak in quickly. The good news is that small, simple routines can make a big difference in creating calm and reducing pressure throughout the day. 1. Start the Morning CalmlyHow you begin your day often sets the tone for everything that follows. Waking up 15–20 minutes earlier than your kids allows you to enjoy a quiet moment with coffee or tea, do a few stretches, or jot down a quick plan for the day. This calm start helps you feel more in control before the household gets busy. 2. Use Checklists and PlannersMental clutter is a big source of stress. Writing down tasks, meals, or kids’ activities in a planner or even on a whiteboard frees your brain from constantly remembering details. Kids can also benefit from visual checklists for things like morning routines or homework, which encourages independence and reduces constant reminders from you. 3. Plan Meals AheadDinner-time stress can be one of the hardest parts of the day. A simple weekly meal plan or even just prepping ingredients in advance (washing vegetables, marinating chicken, or making a big batch of rice) can take the pressure off. Involving kids in meal prep can also turn it into a fun family activity rather than a stressful chore. 4. Create Mini-Breaks for YourselfParents often forget to pause during the day. Taking even 5 minutes to step outside for fresh air, do deep breathing, or listen to a favorite song can help reset your mood. These small breaks add up and prevent stress from building to overwhelming levels. 5. Establish Evening Wind-Down RitualsEvenings can feel chaotic, but having a simple routine can bring a sense of closure to the day. This could be reading a story with your kids, preparing for the next day (like laying out school clothes), or doing a quick tidy-up together as a family. A predictable evening helps kids settle more easily, giving you a smoother path to some well-deserved downtime. 6. Prioritize SleepIt’s tempting to stay up late catching up on chores or scrolling on your phone, but good sleep is essential for stress management. Aim to stick to a consistent bedtime and create a wind-down ritual for yourself as well—like dimming the lights, avoiding screens, or reading for a few minutes. 7. Practice Gratitude DailyTaking a few moments each day to reflect on what went well can shift your mindset. Writing down one or two things you’re grateful for, or sharing them at the dinner table with your family, can lighten your mood and reduce feelings of stress. Incorporating even a few of these routines can create a more manageable, balanced flow to your day. The goal isn’t perfection—it’s building small, sustainable habits that protect your mental well-being while making family life smoother and more enjoyable. SourcesAmerican Psychological Association – Stress and ParentingMayo Clinic – Stress Management TipsChild Mind Institute – Building Routines for Families

October 16, 2025

Learning Through Play: Activities That Teach Without Tears

Children learn best when they’re engaged, curious, and having fun. For parents, this is great news—it means you don’t need to rely solely on worksheets or structured lessons to encourage growth and development. Everyday play can be a powerful way to teach new skills, build confidence, and strengthen your bond with your child, all without stress or tears. 1. Pretend Play for Social SkillsWhether your child is running a pretend restaurant, playing house, or setting up a doctor’s office with dolls, pretend play builds empathy, problem-solving, and communication. Kids learn to take turns, negotiate, and explore different perspectives. 2. Building and Construction for Problem-SolvingBlocks, LEGO, or even cardboard boxes help kids practice spatial awareness, creativity, and patience. As they test and rebuild structures, they also learn resilience and perseverance when things don’t go as planned. 3. Art and Craft for Creativity and Fine Motor SkillsPainting, drawing, cutting, and gluing might feel like “just fun,” but they develop hand-eye coordination and encourage self-expression. Kids also learn that mistakes can turn into new ideas, an important life lesson in flexibility. 4. Music and Rhythm for Memory and LanguageSinging songs, clapping to rhythms, or making simple instruments introduces patterns, boosts memory, and strengthens language development. Music also provides a joyful way to connect and release energy. 5. Outdoor Play for Exploration and ConfidenceClimbing, running, and exploring nature provide physical exercise while sparking curiosity about the world. Collecting leaves, spotting insects, or building sandcastles all support observation skills and a love for learning. 6. Games for Math and Literacy SkillsBoard games, card games, and puzzles help kids practice counting, matching, and critical thinking. Even simple games like “I Spy” or word hunts can sneak in literacy practice while keeping the atmosphere lighthearted. 7. Cooking Together for Practical LearningMeasuring flour, mixing batter, or reading a recipe teaches math, sequencing, and teamwork. Plus, kids feel proud of contributing to family meals, building confidence along the way. Learning doesn’t have to be a struggle. By turning everyday moments into opportunities for play, children gain essential skills while parents enjoy quality time free from stress and resistance. SourcesHarvard Graduate School of Education – The Importance of Play in LearningAmerican Academy of Pediatrics – The Power of PlayChild Development Institute – Play and Child Development

October 16, 2025

Can Moms Really Afford to Breastfeed?

Let’s face it—new parents already juggle a million things, and the idea of breastfeeding on top of work, finances, and life can feel completely overwhelming. In South Africa, the laws say mums should get support. But do the laws match reality? And can moms genuinely afford to breastfeed? South African law gives new moms four consecutive months of maternity leave—usually starting around one month before the due date and extending to three months after the birth. It’s illegal to return to work within the first six weeks, unless a healthcare provider says you’re ready. However—here’s the kicker—employers aren’t required to pay salaries during this time unless it’s in your contract or a company policy. Instead, moms can apply for benefits from the Unemployment Insurance Fund (UIF).[1] UIF payouts range between 38% and 60% of your salary, depending on how much you contributed before leave[2]. Meanwhile, the application process can take 3–8 weeks, and you must reapply every month while on leave. The law also entitles mothers to two paid 30-minute breastfeeding or expressing breaks per day—on top of lunch or tea breaks—for the first six months of a baby’s life. And employers are encouraged to provide a private, hygienic space for this purpose[3]. But the reality often falls short. Many women return to work within three months due to financial strain. The lack of proper lactation facilities, supportive workplace policies, or even awareness of these rights means many stop breastfeeding entirely. Even worse, domestic and informal workers—who often need the most support—are the least likely to access maternity protections.[4] South African moms are advised to exclusively breastfeed for six months, in line with WHO guidelines. Yet the statistics tell the real story: only around 32% of babies under six months are exclusively breastfed, averaging less than three months of breastfeeding overall[5]. These low rates are linked to higher risks of malnutrition, diarrhoea, pneumonia, and even infant mortality. Even in the system’s imperfect current state, here are some practical tips from Sr Londe – independent midwife and Vital Baby’s trusted advisor – to help moms make breastfeeding work: Breastfeeding isn’t just about health—it benefits business too. Breastfed babies are generally healthier, meaning less absenteeism, more productivity, and better staff retention. Plus, it contributes to broader goals like gender equality, economic inclusion, and improved child development outcomes. Here’s the bottom line: Can moms in South Africa afford to breastfeed? Legally, yes—but practically, it’s often an uphill battle. Gaps in pay, awareness, infrastructure, and enforcement mean many moms return to work too soon. But with proactive planning, workplace conversations, and community support, breastfeeding while working is absolutely doable. [1] https://www.news24.com/Life/What-the-law-says-about-maternity-leave-UIF-and-going-back-to-work-20150826 [2] https://www.bbrief.co.za/2025/08/05/employee-maternity-leave-pay/ [3] https://www.news24.com/Life/What-the-law-says-about-maternity-leave-UIF-and-going-back-to-work-20150826 [4] https://www.saffarazzi.com/news/no-proper-maternity-pay-or-leave-for-domestic-workers-in-south-africa/ [5] https://internationalbreastfeedingjournal.biomedcentral.com/articles/10.1186/s13006-024-00634-z

October 15, 2025

Interactive learning to promote water safety among children

Water Safety Charts – interactive learning to promote water safety among children With 250 children drowning in pools every year, teaching water safety at home is of paramount importance. A drowning child makes no noise. There are no cries for help, no splashing, no waving arms. You have mere seconds to get to the child in time, and more often than not, an adult won’t get there in time. A tried and tested method is to adopt different layers of safety to protect children. Make the primary layer a safety cover such as SA’s leading safety cover, the PowerPlastics Solid Safety Cover, which creates a childproof barrier over the pool and comes with certification. Another layer is child-friendly education, and it is an opportunity to create new games and interactive play. Creating a water safety chart that children will love involves combining engaging visuals, simple language, and interactive elements. Here’s a structured approach to designing such a chart: Design elements – bright and colourful graphics Use vibrant colours and fun illustrations to capture children’s attention. Images of children swimming, wearing life jackets, or playing safely near water can make the chart visually appealing. Simple and clear messages Include straightforward safety rules written in large, easy-to-read fonts. Examples of rules to feature: “Always swim with an adult.” “No running near the pool.” “No playing on the pool cover” “Cover the pool after swimming.” Essential water safety rules List fundamental safety tips in a way that’s easy for children to remember. You might consider using rhymes or catchy phrases to enhance recall: “Look before you leap!” “Stay where you can see!” “Mom, swim with me!” “No buddy, no swim.” Illustrative scenarios Create sections that depict various water environments (like pools, lakes, and oceans) with specific safety tips relevant to each setting. Always show a pool with a solid safety cover on it, so a pool cover becomes as normal as seatbelts in cars. Ask them questions about what characters should do to stay safe, making the learning process fun and relatable. This helps children relate the rules to real-life situations and understand that a pool cover should always be a part of everyday life. Child participation Engage children in the chart creation process by allowing them to contribute their drawings or ideas for rules. This involvement fosters ownership and makes them more likely to remember the information. Strategic placement Place the chart in visible areas such as bathrooms, playrooms, or near swimming pools, ensuring it is at the child’s eye level for easy reference. Incorporate storytelling Use storytelling techniques alongside the chart by creating stories that illustrate water safety scenarios, making learning more relatable and memorable. Games and activities Develop games related to water safety that can be played alongside using the chart. (See the other articles in this series for a full list of games.) By combining these elements, you can make the lessons enjoyable for children, helping them learn essential safety practices effectively while having fun. It is not a once-off exercise. Reinforce learning by revisiting water safety lessons through discussions, games, or story time to ensure that the information remains fresh in their minds. Be open and honest with children about drowning and what happens in just seconds. Let PowerPlastics Pool Covers watch your child when you can’t. Learn more about the bestselling safety pool cover at https://powerplastics.co.za/product-category/pool-covers/safety-covers/

October 15, 2025

How to Talk to Your Kids About Tough Topics

Talking with children about sensitive or difficult topics—like death, mental health, bullying, divorce, or world events—can feel daunting. Yet, approaching these conversations with care, clarity, and empathy helps children develop trust, emotional resilience, and understanding. Here are practical ideas, grounded in expert guidance, for how to have those hard but important conversations. Why These Conversations Matter Children pick up on tension, confusion, or secrecy whether or not adults speak. Honest dialogue helps them feel safe and supported. Keeping communication open empowers them to ask questions, share their feelings, and trust that they won’t face confusing or scary topics alone. Strategies for Talking about Tough Topics Prepare Yourself FirstDo some research to make sure you have accurate information. Think through your own feelings, what you want to say, and anticipate questions your child might ask. Being prepared helps you stay calm and clear. Choose the Right Time and EnvironmentFind a private, calm place where both of you feel safe. Avoid times when the child is tired, distracted, or stressed. Having the conversation when you’re both emotionally available helps. Use Age-Appropriate LanguageAdjust your explanations to fit your child’s maturity. Younger children need simpler, concrete terms. Older children can handle more detail. Be clear, avoid euphemisms that might confuse, and use examples they understand. Be Honest but SensitiveHonesty builds trust. If you don’t know an answer, it’s okay to admit that and offer to find out together. At the same time, give reassurance: for example, that they are not to blame, that you are there to support them. Encourage Questions and Listen ActivelyLet the child ask questions, and give them time to respond. Use questions that are not yes/no so they can express more deeply. Listen without interrupting, show empathy, and validate their feelings—even confusion, fear, or sadness. Stay Calm and ReassuringChildren often take cues from you. If you remain composed, it helps them feel more secure. Be mindful of your tone and body language. Reassure them that it’s normal to feel upset or confused, and that you’re there for them. Break It Into Smaller ConversationsOne big talk might overwhelm both you and the child. Instead, have several shorter conversations over time. Let the child absorb, reflect, and come back with more questions. Use Books or Visual Aids to Begin or Support DiscussionUsing children’s books, stories, or relevant media can introduce the topic in a less direct way and help make abstract or difficult ideas more concrete. This also invites children to share what they understand and what they’re still wondering. Check UnderstandingAsk the child what they understood, what worries they have, or what they think. Misunderstandings can cause anxiety. Clarify things gently. Follow Up and Be AvailableThe first conversation is rarely the last. Let them know you’re available to talk anytime. Revisit the subject as needed. Their thoughts or feelings may change or deepen over time. Sample Phrases You Might Use Sources:

October 15, 2025

Creative Ways to Sneak Veggies into Kids’ Meals

Getting children to enjoy vegetables can be a challenge for many parents. However, with a bit of creativity, it’s possible to incorporate more greens and other nutritious vegetables into their diets without the usual resistance. Here are some inventive strategies to make veggies more appealing to kids. 1. Blend Veggies into Sauces and Soups Pureeing vegetables like carrots, spinach, or cauliflower and blending them into sauces or soups can be an effective way to introduce them into meals. For instance, adding pureed sweet potatoes to mac and cheese or blending spinach into tomato sauce can enhance the nutritional value without altering the taste significantly Thriving Home. 2. Incorporate Veggies into Baked Goods Baked goods are an excellent medium for sneaking in vegetables. Adding grated zucchini or carrots to muffins, pancakes, or brownies not only boosts their nutritional content but also adds moisture and sweetness. Recipes like chocolate banana muffins or pumpkin French toast are popular choices among kids Thriving Home. 3. Use Veggies in Smoothies Smoothies are a great way to combine fruits and vegetables in a palatable form. Adding ingredients like spinach, kale, or avocado to a fruit smoothie can mask the taste of the vegetables while providing essential nutrients. A peanut butter banana smoothie with added greens is a favorite among many children Meal Village. 4. Create Veggie-Based Snacks Transforming vegetables into fun and appealing snacks can entice kids to eat them. For example, making veggie nuggets with finely chopped vegetables like zucchini and sweet potatoes can be both nutritious and enjoyable. Similarly, carrot cake pancakes or chocolate protein muffins can serve as tasty treats that incorporate hidden vegetables My Kids Lick The Bowl. 5. Make Veggies Visually Appealing Presenting vegetables in an attractive and fun way can encourage children to try them. Using cookie cutters to shape vegetables into stars, hearts, or other fun shapes can make them more enticing. Additionally, arranging vegetables in colorful and creative patterns on the plate can pique a child’s interest and make mealtime more enjoyable Allrecipes. 6. Serve Veggies in Familiar Dishes Incorporating vegetables into dishes that children already enjoy can make them more acceptable. Adding finely chopped mushrooms to sloppy joes or mixing shredded zucchini into pizza sauce can enhance the meal’s nutritional value without compromising on taste EatingWell. 7. Involve Kids in Cooking Engaging children in the cooking process can increase their interest in trying new foods. Allowing them to help with washing, peeling, or mixing vegetables can make them more excited about eating what they’ve prepared. This involvement can also provide opportunities to educate them about the benefits of eating a variety of vegetables. By employing these creative strategies, parents can help their children develop a taste for vegetables and ensure they receive the necessary nutrients for healthy growth and development. Sources:

October 14, 2025

Turning Chores into Fun Games for the Whole Family

Household chores often come with groans and resistance, especially from younger family members. However, transforming these tasks into engaging games can make them more enjoyable and foster a sense of teamwork. Here are some creative strategies to turn everyday chores into fun activities for the entire family. 🎯 1. Timed Challenges Introduce a sense of urgency and excitement by setting a timer for specific chores. Challenge family members to complete tasks before the timer runs out. This approach not only adds a playful element but also encourages efficiency. For example, setting a 10-minute timer to tidy up the living room can make the task feel like a race against time brightpathkids.com. 🧩 2. Chore Bingo Create bingo cards with various chores listed in each square. As family members complete tasks, they mark off the corresponding squares. The first person to complete a line or fill the entire card wins a prize. This game adds a competitive edge and motivates everyone to participate Sunshine and Munchkins. 🎵 3. Cleaning Dance Party Turn on some upbeat music and encourage everyone to dance while cleaning. This not only makes the chore more enjoyable but also adds an element of physical activity. Dancing while dusting or vacuuming can lighten the mood and make the task feel less like work brightpathkids.com. 🎲 4. Roll-the-Job Dice Assign each number on a dice to a specific chore. Family members take turns rolling the dice and must complete the chore corresponding to the number rolled. This random assignment adds an element of surprise and fairness, ensuring that no one is always stuck with the least desirable tasks brightpathkids.com. 🏆 5. Chore Leaderboard Create a leaderboard to track completed chores and assign points for each task. At the end of the week, the person with the most points can earn a reward, such as choosing the family’s movie night film or receiving a small treat. This system encourages friendly competition and accountability leaderboarded.com. 🧠 6. Habitica App For tech-savvy families, the Habitica app gamifies chores by turning them into quests. Family members can create avatars, earn points for completing tasks, and unlock rewards. This app adds a digital twist to chore time, making it more engaging for older children and teenagers Reddit. 🧹 7. Chore Scavenger Hunt List everyday items that need to be found and put away, such as shoes, magazines, or toys. Set a timer and have family members race to collect and return the items to their rightful places. The person who collects the most items within the time limit wins the game Acorns. 🎯 8. Chore Tic-Tac-Toe Create a tic-tac-toe grid where each square represents a different chore. Family members take turns completing a chore and marking the corresponding square. The first to complete a row, column, or diagonal wins. This game adds a strategic element to chore time Skillmatics US. 🧒 9. Toddler-Sized Tasks For younger children, assign simple tasks like sorting toys by color or matching socks. Provide child-sized cleaning tools to make them feel included and capable. These small tasks can help instill a sense of responsibility and accomplishment from an early age brightpathkids.com. 🧺 10. Laundry Sorting Race Turn laundry sorting into a race by challenging family members to sort clothes by color, size, or type as quickly as possible. The person who finishes first wins a point or a small prize. This game makes the often tedious task of folding laundry more enjoyable brightpathkids.com. By incorporating these fun games into your household routine, chores can become a more enjoyable and collaborative experience for the whole family. Not only do these activities make tasks more engaging, but they also foster teamwork and a sense of accomplishment. So, next time it’s time to clean up, turn it into a game and watch the chores get done with smiles all around.

October 13, 2025

Due soon? What to include in your hospital bag

With your due date fast approaching, this is a very exciting, yet stressful time for most moms to be. Here is a great list of what to pack for the big day! Ideally, you should have your bag ready to go by 36 to 37weeks, apart from the last minute grabs such as your tooth brush and phone charger. Please see our extensive list of the essential items and also items to make you feel more comfortable for mom and baby (and dad, of course!) Baby Car seat – Many hospitals won’t let you leave without one. Please make sure you know how to strap baby properly into the seat and the seat is secure in the car. Safety first! A going home outfit: It’s important to keep baby skin to skin (this means no clothes on baby; only a nappy) for as long as possible, as this promotes growth, bonding and a calming period for you and your baby. When it’s time to go home, pack different outfits in different sizes as you don’t know how big or small baby will be. Aim for an outfit in Newborn sizes, and 0-3 months. Don’t forget a beanie or socks if the weather is cold. Blankets or Muslin wrap to keep baby nice and cosy. Bottles – If you are going into the hospital knowing you are going to bottle feed, take your bottles with. The hospital usually supplies the formula, but if you have a preferred brand, take some along. If breastfeeding doesn’t work for you, don’t stress! The nurses will provide the bottles and formula. Nappies and wipes to keep baby clean and dry. The nurses in the hospital will show you how to change baby if you are a first time mom. Mom Your medical aid information, your pre authorization/ doctors forms, your ID card and all other important documents you may need. Keep this safely in a folder all together to avoid any stress. A robe or dressing gown – This is such a handy item to have to cover up and make you feel comfortable Pyjama’s that button down at the front – If you are breastfeeding it’s a lot easier to undo the buttons than lift your top continuously. Comfortable, soft and loose pants such as lights weight shorts, stretchy leggings or sleep pants are ideal. Maternity pads and disposable breast pads. Nursing bras are also wonderful and offers great support for breastfeeding moms. Slippers or slip in shoes. Your feet may be a little swollen after delivery, so don’t feel bad leaving the hospital in the snuggest and easiest pair of shoes you can slip into. Slipper socks also work great. Cotton underwear, preferably in a dark or black colour. One that fits you well but rises above the uterus. This is good for moms who have a caesarean section and natural birth as it offers support and doesn’t cause pain along the wound site. Nipple cream – If you’re planning on breastfeeding, your nipples will be happy you are being so proactive. Toiletries – You will want to brush your hair and have a shower after baby has arrived. Take your shampoo, face cream, lotion and body wash, as well as your toothbrush and toothpaste. Deodorant, lip balm and extra hair ties are also a great items to have on hand. Cell phone charger – Because your phone will be full of photos of your new addition to your family. Water bottle and snacks. Take a reusable water bottle as its very important to keep hydrated during and post-delivery. Snack on dried fruit and wine gums to keep your sugar up and to give you energy (with permission from your midwife or doctor of course) A magazine or book, your laptop or some music. Labour may sometimes become a little long. It’s good to keep busy. Most hospitals and birthing clinics supply towels, pillows and blankets. If you have a favourite, take yours along to the hospital. A set of clothes to go home in. Your make up bag and straightener or curling iron. While you won’t be focused on looking great during labour, you may want to take some photos after the birth of your little one. Get someone to help you and make you feel good about yourself (and the great work you’ve just done!) Dad/Birthing partner Camera – Take photos! Lots of them. This is a great job for dad to do during birth. It will make them feel a lot more involved. Snacks: Another great job for dad. Full his bag with plenty of snacks and treats that you can both enjoy during your stay. Comfortable clothes – As he may be sitting with you for quite some time, let him pack some tracksuit pants, t shirts, slippers and hoodies. Extra underwear is also a winner if he is staying overnight. Chargers – For phones, laptops and cameras. The longer the wire, the better, as most plug outlets are likely to be far from you. Toiletries – He may want to freshen up during the course of your stay. Many private hospitals offer you a baby bag when you are admitted for delivery. This is a great item and will contain most, if not all baby’s toiletries such as soap and creams. If you forget something, it’s not the end of the world. The nurses may be able to help or someone can go to the shop for you. All baby ideally needs is a clean nappy, milk, and most importantly, you.

October 13, 2025

Teaching Gratitude to Children: Practical Ideas

Gratitude is more than just saying “thank you”—it’s a mindset that fosters positivity, resilience, and empathy. Teaching children to appreciate the world around them can have lasting benefits, including improved mental well-being, stronger social bonds, and a more optimistic outlook on life. 🌱 Why Gratitude Matters Grateful children tend to be happier, more optimistic, and better at handling stress. Research indicates that practicing gratitude can enhance emotional regulation and contribute to a positive self-image. By instilling gratitude early, we equip children with a tool to navigate life’s challenges with grace and appreciation. 🎨 Creative Gratitude Activities 1. Gratitude Tree or JarCreate a visual representation of gratitude by having children write or draw things they’re thankful for on leaves or slips of paper. Place them in a jar or attach them to a tree displayed at home. This activity encourages regular reflection and serves as a tangible reminder of blessings. 2. Gratitude Scavenger HuntTurn gratitude into an interactive game by organizing a scavenger hunt. Provide a list of items or experiences for children to find and reflect upon, such as something that makes them smile or a person who helps them. This activity promotes mindfulness and appreciation of everyday moments. 3. Thankful ABCsChallenge children to list things they’re grateful for from A to Z. This activity not only stimulates creativity but also helps children recognize the abundance of positive aspects in their lives. 4. Gratitude CollageEncourage children to cut out pictures from magazines or draw representations of things they’re thankful for. Assemble these images into a collage, allowing children to visually express their gratitude and creativity. 5. Gratitude JournalProvide children with a journal where they can write or draw about things they’re thankful for each day. This practice promotes regular reflection and helps children develop a habit of gratitude. 🗣️ Daily Gratitude Practices 1. Model GratitudeChildren learn by observing adults. Regularly express your own gratitude aloud, whether it’s thanking a colleague or appreciating a beautiful sunset. Your actions set a powerful example. 2. Gratitude ConversationsIncorporate gratitude into daily conversations. Ask children questions like, “What made you smile today?” or “Who helped you this week?” These prompts encourage children to reflect on positive experiences. 3. Bedtime Gratitude RitualBefore bed, share one thing each family member is thankful for. This practice not only fosters gratitude but also strengthens family bonds. 🌍 Expanding Gratitude Beyond the Home 1. Acts of KindnessEncourage children to perform simple acts of kindness, such as helping a neighbor or donating toys. These actions reinforce the value of gratitude and empathy. 2. Community InvolvementParticipate in community service projects as a family. Engaging in activities that benefit others helps children understand the impact of gratitude on a larger scale. 3. Cultural AppreciationExpose children to diverse cultures and traditions. Learning about different ways people express gratitude can broaden their perspectives and deepen their appreciation. 📚 Resources to Support Gratitude Learning Sources:

October 9, 2025

Screen Time Strategies: Finding Balance in a Digital World

In today’s digital age, screens are omnipresent—whether it’s smartphones, tablets, computers, or televisions. While these devices offer numerous benefits, excessive screen time can lead to various health and well-being issues. Striking a balance between screen use and other activities is crucial for maintaining physical, emotional, and cognitive health. 📱 Understanding the Impact of Excessive Screen Time Excessive screen time, especially when it involves passive consumption like endless scrolling or binge-watching, can have detrimental effects on both children and adults. For children, overuse of screens can lead to issues such as: For adults, the consequences can include: 🧠 Strategies for Managing Screen Time To achieve a healthy balance, consider implementing the following strategies: 1. Set Screen Time Limits Establish daily or weekly screen time limits to ensure that screen use does not interfere with other important activities. For instance, the American Academy of Pediatrics recommends no more than two hours of recreational screen time per day for children. 2. Create Screen-Free Zones Designate certain areas in your home, such as the dining room or bedrooms, as screen-free zones. This encourages face-to-face interactions and promotes better sleep hygiene. 3. Encourage Alternative Activities Promote activities that do not involve screens, such as reading, outdoor play, or engaging in hobbies. This helps to reduce reliance on screens for entertainment. 4. Model Healthy Screen Habits Adults should model healthy screen habits for children by limiting their own screen time and prioritizing other activities. Children are more likely to adopt these behaviors if they see them practiced by adults. 5. Use Technology to Manage Screen Time Utilize built-in features on devices, such as screen time trackers and app usage monitors, to keep track of screen time and set limits. There are also third-party apps available that can help manage screen time effectively. 🛌 Prioritizing Sleep Adequate sleep is essential for overall health. To promote better sleep: 👨‍👩‍👧 Involving the Whole Family Creating a family media plan can help set clear expectations and priorities for screen use. This plan can include designated screen-free times and areas in the home, as well as guidelines for appropriate content. Involving children in the development of this plan can foster a sense of responsibility and cooperation. 🌱 The Importance of Digital Detox Regular breaks from screens, known as digital detoxes, can help reduce stress and improve overall well-being. These breaks allow individuals to reconnect with the physical world and engage in activities that promote mental and physical health. 🔄 Reflecting on Screen Time Habits Regularly assess your screen time habits and their impact on your life. Consider questions like: By reflecting on these questions, you can make informed decisions about your screen time habits and make adjustments as needed. Sources:

October 8, 2025

Mindful Parenting: Staying Calm Amid Chaos

Parenting is a journey filled with moments of joy, growth, and, inevitably, chaos. From early mornings to bedtime routines, the demands can be overwhelming. Yet, amidst the whirlwind, there’s a powerful tool that can help parents navigate these challenges: mindfulness. 🧘‍♀️ What Is Mindful Parenting? Mindful parenting involves being fully present and engaged with your child, responding with awareness rather than reacting impulsively. It’s about observing your child’s needs, emotions, and behaviors without judgment, and guiding them with patience and empathy. This approach fosters a deeper connection and promotes emotional regulation for both parent and child. 🌟 Benefits of Mindful Parenting 🛠️ Practical Mindfulness Techniques for Parents 💡 Overcoming Challenges in Mindful Parenting Implementing mindfulness in parenting can be challenging, especially during stressful times. It’s important to remember that mindfulness is a skill that requires practice and patience. Start with small steps, such as taking a moment to breathe before reacting, and gradually incorporate more techniques into your daily routine. Be compassionate with yourself and recognize that every effort contributes to a more mindful and connected parenting experience. 🧠 Final Thoughts Mindful parenting is not about achieving perfection but about being present and intentional in your interactions with your child. By embracing mindfulness, parents can navigate the chaos of daily life with greater calm and clarity, fostering a nurturing environment for both themselves and their children. Sources:

October 7, 2025

Putting together your birth plan

As you enter your third trimester you’ll have probably done a fair bit of research on the birth process (if this is your first) and may have a good idea of what you want before, during and after delivery. There are many options and opinions, from whether or not you want pain medication to how many people you would like supporting you. However, trying to keep track of your choices during labour may be tricky, which is why you’d put together a birth plan. So what exactly is it and how do you put one together? Why should I put together a birth plan? Your birth plan is your choices or preferences before, during and after labour and delivery. While things may not always go according to plan, having your preferences written down and communicated means you, your midwives and doctor have a more mutual understanding. However, if your pregnancy doesn’t go accordingly, you need to be prepared to make adjustments on the day. What should be in my birth plan? Your birth plan is how you’d like everything would go in the best-case scenario. Your birth plan will also have to take into consideration what is available at the hospital or place where you are giving birth. Some birth plans are very basic, just outlining a simple overview, whereas others may be far more detailed and in-depth. The choice is yours. Typically a birth plan will include before, during and after labour and birth preferences. Such as who you want to assist you during birth, whether or not you want any pain medication, you birthing positions, and requests for newborn care, such as skin-to-skin time. How can I learn more about the birth process? If you feel like you need to top up your birthing knowledge before putting together a plan they are a few ways you can go about this. Joining antenatal classes are a good way to learn more and to meet other women in your position. Chatting to friends or family who has been through the birthing process themselves is another good way to see what would work best for you. If you and your partner are having a baby together, keep them in the loop as well. Find out what they expect during labour and you can chat about what you want, and what role you see them playing in the process.

October 6, 2025

What is abdominal separation and how do I deal with it?

Abdominal separation or diastasis recti is the separation of the two parallel bands of muscle in your belly. This is common in pregnant women, and luckily often heals on its own, or with the help of exercises, after pregnancy. This condition is not only experienced by pregnant moms, but also by men, as well as women who’ve never been pregnant. You may be wondering how you’d know if you have abdominal separation, how to tell if it’s bad and what you can do to help your tummy return to normal. How do I know if I have diastasis recti? If your muscles have separated, you may notice a bulge in your abdomen where the two muscles have pulled apart. In addition to this, you may notice a sore lower back, constipation and bloating. Women who are expecting multiples or women who have been pregnant more than once (especially if the pregnancies are close together) are more likely to experience muscle separation. There is a way you can check if you have diastasis recti yourself. Lie flat on your back and then sit up slightly, engaging your core muscles. Put your fingers just above your belly button on the middle of your stomach. If you feel like the gap between your fingers is more than three fingers, then you probably have diastasis recti. However, this is not an exact science but rather a way to gauge if you may have a problem. How can I correct my diastasis recti? If you have a smaller separation, it may go away on its own or with the help of exercises, however, bad cases may need the help of a physio or even surgery. If you have a gap, chances are it’ll close up one or two months after birth. However, certain exercises may help the gap close up quicker. That being said, be careful of what exercise you do, some fitness practices make it worse. If you are worried about it, it’s best to talk to a health care professional and they can help you make the best choice for you and your body.

October 1, 2025

Raising Emotionally Resilient Kids: Helping Children Navigate Life’s Ups and Downs

Life is full of challenges, from small disappointments to bigger setbacks, and children need the tools to navigate these moments with confidence. Emotional resilience is the ability to adapt, recover, and thrive despite stress, adversity, or change. Cultivating resilience in kids helps them develop self-confidence, problem-solving skills, and a positive mindset that lasts into adulthood. 1. Encourage Emotional Awareness Understanding feelings is the first step to managing them: 2. Model Resilience Yourself Children learn by watching adults handle challenges: 3. Foster Problem-Solving Skills Resilient children know how to approach challenges: 4. Build Strong Connections Supportive relationships strengthen resilience: 5. Encourage a Growth Mindset Teach kids that challenges are opportunities to learn: 6. Teach Stress-Management Techniques Simple strategies help kids cope with pressure: 7. Encourage Independence and Responsibility Resilience grows when children can manage tasks on their own: Final Thoughts Raising emotionally resilient kids is a lifelong investment. By fostering emotional awareness, modelling resilience, encouraging problem-solving, building strong relationships, promoting a growth mindset, teaching stress-management, and nurturing independence, parents can help children face life’s challenges with confidence and optimism. Resilient kids don’t just survive adversity—they thrive, turning obstacles into opportunities for growth and learning. Sources:

September 30, 2025

Teaching Kids Gratitude: Simple Everyday Practices for a Positive Mindset

Gratitude is more than saying “thank you.” It’s a mindset that encourages children to appreciate what they have, notice the good in their lives, and develop empathy for others. Cultivating gratitude early helps kids build resilience, kindness, and emotional well-being, while also strengthening family bonds. The good news? Teaching gratitude can be simple and fun, woven into everyday routines. 1. Model Gratitude Yourself Children learn by example: 2. Make Gratitude a Daily Habit Consistency is key to developing a lasting mindset: 3. Encourage Giving and Sharing Gratitude is strengthened when children consider others: 4. Use Everyday Opportunities Gratitude doesn’t need to be a big production: 5. Read Books About Gratitude Stories can reinforce positive messages: 6. Celebrate Small Wins Gratitude grows when children notice the little things: Final Thoughts Teaching gratitude is a gift that lasts a lifetime. By modelling appreciation, making it part of daily routines, encouraging giving, and using books and reflections, parents can help children develop a positive mindset and emotional resilience. Gratitude nurtures empathy, strengthens relationships, and makes life’s small moments shine brighter for the whole family. Sources:

September 30, 2025

Why Rush Extreme Is the Best Place for Parents to Work During School Holidays

School holidays can be a challenge for working parents. Between juggling deadlines and keeping the kids entertained, finding a balance often feels impossible. But what if there was a place where your kids could play safely and you could get work done in peace? Welcome to Rush Extreme – the ultimate indoor adventure park that’s not just for kids. With free high-speed WiFi, a cosy on-site Halaal-certified café (at our Cape Town venue), and a safe, supervised play environment, Rush Extreme is the best play park for parents to work during school holidays in both Cape Town and Johannesburg. Work While They Play Rush isn’t your average indoor play park. While the kids are busy bouncing on trampolines, navigating ninja-style obstacle courses, or battling it out in dodgeball, parents can relax and get productive in the seating area – just steps away from the action. Whether you’re finishing emails, attending Zoom meetings, or diving into deep work, you’ll have everything you need to stay connected and focused. Free High-Speed WiFi At Rush, we know how important it is to stay online. That’s why we offer complimentary high-speed WiFi to all our guests. Whether you’re catching up on emails, putting together presentations, or attending online meetings, our network is built to support your workflow while the kids are kept happily engaged. You can bring your laptop, plug in, and tick off your to-do list – knowing your kids are having the time of their lives in a safe, indoor environment. Comfortable Seating and Charging Points We’ve created a parent-friendly environment with comfortable seating, accessible charging stations, and excellent visibility of the play areas. Whether you’re set up for a few hours or the full day, our facilities are designed with your comfort and productivity in mind. On-Site Café and Great Coffee Need a caffeine fix or a bite to eat? Our on-site Halaal-certified café in Cape Town serves a selection of coffees and snacks to keep you fuelled throughout the day. If you’re in Johannesburg, feel free to enjoy a meal from the restaurants surrounding. Grab a latte and settle in while your children explore the trampolines, foam pits, and obstacle zones. Plus, our child-friendly menu ensures that your little ones stay energised with delicious, nutritious options available all day. Safe, Supervised, and Stress-Free Our trained staff ensure that all areas are closely monitored, providing a secure space for kids of all ages to explore independently. With fun for everyone from toddlers to teens, Rush makes sure everyone is active, happy, and entertained – giving you the peace of mind to work worry-free. The Perfect Work-and-Play Combo in Cape Town & Johannesburg Looking for the perfect way to keep the kids active and entertained this winter holiday? Unlimited Rush has you covered! This weekday special offers hours of indoor adventure that’s energetic, engaging, and completely weather-proof. For just R215 per person per session, children can enjoy extended playtime across our trampolines, dodgeball courts, ninja warrior course, basketball lanes, and more – all in a safe, supervised space. It’s the ultimate screen-free escape for the school break. Available Monday to Friday at Rush Claremont (Cape Town) and Rush Greenstone (Johannesburg). Book your visit for Rush Cape Town here and for Rush Johannesburg here.

September 29, 2025

Tips for Sibling Bonding: Helping Kids Get Along

Siblings can be a child’s first lifelong friends, but they can also be a source of rivalry and tension. Helping kids build strong, positive relationships takes intention, patience, and guidance from parents. With the right strategies, siblings can learn to support, understand, and enjoy each other’s company, creating bonds that last a lifetime. 1. Encourage Shared Activities Spending quality time together strengthens connections: 2. Promote Teamwork, Not Competition While a little healthy competition is fine, focus on collaboration: 3. Teach Conflict Resolution Skills Arguments are natural, but teaching kids to handle them constructively is key: 4. Foster Individuality Respecting each child’s unique interests and personality reduces rivalry: 5. Model Positive Behaviour Children learn by observing adults: 6. Create Family Rituals Rituals give siblings shared memories and a sense of connection: 7. Reinforce Empathy and Kindness Teaching empathy encourages understanding and reduces conflicts: Final Thoughts Sibling relationships are complex, but with patience, encouragement, and consistent guidance, children can develop strong, lifelong bonds. By promoting shared experiences, teamwork, empathy, and individuality, parents can help their children navigate sibling dynamics with confidence and create a loving, supportive home environment. Sources:

September 29, 2025

How to Maintain a Healthy Routine During Pregnancy

Pregnancy is a transformative journey, bringing excitement, anticipation, and new responsibilities. Maintaining a healthy routine during this time not only supports your physical and mental well-being but also promotes optimal growth and development for your baby. A balanced routine helps manage energy levels, mood swings, and common pregnancy discomforts. Here’s a guide to creating a sustainable and nourishing routine throughout your pregnancy. 1. Prioritise Balanced Nutrition Eating well is foundational: 2. Incorporate Regular, Safe Exercise Exercise has physical and mental benefits during pregnancy: 3. Establish a Sleep Routine Quality sleep supports both mother and baby: 4. Manage Stress and Mental Well-being Pregnancy hormones can intensify stress and mood changes: 5. Routine Medical Checkups Regular prenatal visits are critical: 6. Organise Your Day Structure creates balance and predictability: 7. Stay Educated and Inspired Knowledge empowers confident parenting: Final Thoughts A healthy routine during pregnancy is about balance, not perfection. Prioritising nutrition, gentle movement, quality sleep, stress management, and medical care ensures both mother and baby thrive. By creating a structured yet flexible routine, expectant parents can navigate pregnancy with confidence, comfort, and joy. Sources:

September 26, 2025

How to Handle Tantrums Without Losing Your Cool

Toddlers are notorious for their big emotions and occasional meltdowns. Tantrums are a normal part of development, as children learn to navigate frustration, independence, and communication. While they can be stressful for parents, responding calmly and strategically helps toddlers feel understood and supported, and prevents escalating the situation. 1. Stay Calm Yourself Children take emotional cues from adults: 2. Understand the Trigger Identifying the root cause of a tantrum is crucial: 3. Offer Choices and Control Giving toddlers a sense of autonomy reduces power struggles: 4. Use Distraction and Redirection Sometimes the best way to de-escalate is redirecting attention: 5. Set Clear, Consistent Limits Boundaries help children feel safe and learn expectations: 6. Praise Calm Behaviour Positive reinforcement encourages self-regulation: 7. Practice Self-Care as a Parent Handling tantrums is easier when you’re supported and rested: Final Thoughts Tantrums are a natural part of toddler development, but they don’t have to derail your day. By staying calm, understanding triggers, setting clear limits, and modelling healthy coping strategies, parents can guide their children through emotional outbursts with patience and compassion. Remember, it’s not about eliminating tantrums—it’s about teaching children how to manage emotions effectively. Sources:

September 25, 2025

Booster Seats – The Forgotten Step in Child Passenger Safety

Too Big for a Car Seat? Not Yet. The Safety Step Parents Are Skipping They may look big enough to drive around like the grown-ups – but children aged 4 to 12 are often driving unprotected. As South Africa marks Child Passenger Safety Week from 21 to 27 September, experts are urging parents not to skip one of the most crucial, and often overlooked, stages of car safety: the booster seat. “Many parents see the move from a car seat to a seatbelt as a milestone of independence,” says Debbie Billson, from Maxi-Cosi. “But the reality is, a standard seatbelt is not built for a child’s body. Skipping the booster step puts children at serious risk.” South African law currently mandates car seats only for children under the age of 3. But that leaves a dangerous gap. Children between ages 4 and 12, who are too big for toddler seats but too small for adult seatbelts, are often left unprotected. Booster seats are specially designed to fill that gap. They lift the child up so that the vehicle’s seatbelt sits correctly across the hips and shoulder – not dangerously across the stomach or neck. “A poorly positioned seatbelt can cause devastating internal or spinal injuries in a crash,” explains Billson. “With a booster, the same belt becomes a life-saving safety feature.” The Numbers Speak for Themselves Despite this, booster seat usage remains low in South Africa – largely due to lack of awareness and outdated assumptions that seatbelts alone are “good enough.” Children should continue to use a booster seat until they reach a height of 150 cm – typically around 10 to 12 years old. Many children under this height are simply not developed enough for a seatbelt to fit safely on its own. If the lap belt rides up on the tummy or the shoulder belt cuts across the neck, your child still needs a booster seat! Modern vehicles are built with safety in mind, but they’re designed around adult bodies. That’s why Kelston Motor Group, a proud campaign partner, is raising awareness about the importance of proper child restraints – even in the safest cars. “Booster seats aren’t optional; they’re an essential step in every child’s journey to safer travel,” says Peter McNaughton, Managing Director of Kelston Motor Group. “Any child under 150 cm tall still needs a booster seat – no matter how grown-up they look.” Child Passenger Safety Week (21–27 September) is the perfect time to check your child’s car seat setup. Because when it comes to keeping your child safe on the road, there’s no such thing as skipping a step. For more information, please visit: https://maxicosisa.co.za/news/child-passenger-safety/

September 25, 2025

Sleep Solutions for Newborns and Parents

Sleep is one of the biggest challenges new parents face. Newborns have tiny stomachs, unpredictable schedules, and developing circadian rhythms, which means sleepless nights are normal—but there are strategies that can make a difference for both baby and parents. Here’s a practical guide to help your family get more rest while keeping your newborn safe and content. 1. Understand Newborn Sleep Patterns 2. Establish a Safe Sleep Environment 3. Encourage Day-Night Awareness 4. Feeding and Sleep 5. Create a Bedtime Routine Even in the first months, gentle routines can signal sleep: 6. Parents’ Sleep Strategies 7. When to Seek Help Some sleep difficulties may need guidance: Final Thoughts Newborn sleep is unpredictable, but understanding patterns, creating a safe environment, and establishing gentle routines can make a significant difference. Remember, short stretches of sleep are normal in the early months—focus on consistency, safety, and self-care. Over time, both babies and parents can enjoy more restful nights. Sources:

September 24, 2025

How iron deficiency fuels exam stress and compromises learner performance

As exam season approaches, students across the country prepare for one of their most challenging academic periods. Research reveals a critical yet overlooked element affecting student performance: low iron stores and anaemia and their profound impact on cognitive function and stress management, especially amongst school-going teens. As part of the “Iron It Out” awareness campaign currently being rolled out across Cape Town schools, Cape Town Infusion Centre’s Sister Karin Davidson, the Infusion Room’s Sister Pippa Hime and dietitian Kath Megaw are highlighting the symptoms of low iron stores and/or anaemia and offering practical advice on how to combat and manage this common condition. The global iron pandemic One in four people globally may be experiencing the effects of anaemia during their most critical learning years, according to a 2021 study published in the medical journal, The Lancet. The World Health Organisation reports that the impact is particularly severe across African nations where an estimated 103 million children are affected by anaemia. In addition, in sub-Saharan Africa, the prevalence of anaemia has risen to 41.5% amongst non-pregnant women. Iron deficiency and exam stress The physiological impact of iron deficiency creates a perfect storm for academic underperformance amongst school-going children. Several factors compound exam stress: sleep deprivation during intensive study periods, poor nutrition as students prioritise study time over balanced meals, increased caffeine consumption which interferes with iron absorption, heightened anxiety about academic performance, and social isolation reducing support systems. Iron deficiency compounds each of these stressors through direct neurological pathways: Cognitive impact: Low iron stores with or without anaemia can cause a decrease in attention span and cognitive processing, poorer sensory perception functions and decreased emotional regulation. “The most common symptom is fatigue, but difficulty concentrating and mental fog are symptoms we see often in our practice,” says Sister Davidson. Anxiety connection: There is a direct link between low iron stores/anaemia and increased anxiety levels. Iron plays a crucial role in producing neurotransmitters like serotonin and dopamine, which regulate mood. “Since launching the “Iron It Out” campaign two months ago, every time we pose our questions about symptoms, we see a sea of hands raised – up to 50% of our audience,” says Sister Davidson, whose work encourages advocacy from teens to their parents, teachers and caregivers. Physical symptoms include: Persistent fatigue and weakness, shortness of breath during normal activities, poor sleep, cold hands and feet, brittle nails and/or hair loss, and pica (unusual cravings for non-food items). Cognitive and emotional symptoms include: Brain fog, difficulty concentrating, poor memory retention, increased anxiety and irritability, and feeling overwhelmed by previously manageable tasks. Expert nutritional advice for high-stress periods Kath Megaw, registered dietitian and founder of the paediatric practice, Nutripaeds, emphasises the necessity for robust nutritional support during exams. “Having a stress-responsive nutrition strategy is as crucial to preparing for exams as revision,” she says. Key strategies include: Supplementation and treatment Both Sister Davidson and Megaw agree that iron supplements and infusions can be life-changing when administered after conclusive blood tests. “Medical grade iron infusions effectively treat anaemia, while low iron stores can be corrected using supplementation once levels are above a certain threshold,” says Sister Davidson. Oral Iron supplementation tips: “Our work advocates for patients to be aware of the value of healthy iron stores, to act when intervention is needed, and to maintain optimal levels thereafter, for both everyday life and during times of increased stress,” concludes Sister Davidson. SIGN UP TODAY – IT’S 100% FREE Know a school or organisation that would benefit from engaging in the Iron It Out campaign? email [email protected] or [email protected] to enquire and to book a workshop.

September 23, 2025

Five Creative Ways for Young Children to Celebrate Diversity

Children are born curious. As they explore the world around them – filled with different people, sounds, tastes, and traditions- they begin forming ideas about themselves and others. In South Africa, where cultures weave a rich and colourful national identity, early childhood offers a beautiful opportunity to instil openness, acceptance, and pride in diversity. “At Dibber International Preschools, we believe that teaching children to value diversity starts long before they enter a formal classroom. It happens not just through books and lessons but through the lived experiences, celebrations, and connections they see around them. “Diversity is not something we teach in a single lesson. It’s something we live, every day, in how we talk, play, eat, and include,” says Ursula Assis, Managing Director of Dibber International Preschools South Africa. “Our children are growing up in a world where cultural awareness is a superpower, and it’s our responsibility to help them embrace difference with joy, curiosity, and empathy.” Five Meaningful Ways to Nurture Diversity in Young Children 1. Celebrate Traditions Together From Diwali to Eid, Chinese New Year to Heritage Day, every celebration is an opportunity to learn about customs, symbols, and stories from around the world. Dressing up in traditional attire, preparing cultural meals, and hearing the stories behind each holiday helps children connect emotionally and visually with cultures beyond their own. 2. Music and Art as Cultural Bridges Children naturally respond to rhythm, melody, colour, and pattern. Exploring diverse music and art introduces them to new perspectives and creative expressions. Whether they’re learning to play a djembe drum, creating Zulu beadwork, or singing lullabies in isiZulu, these activities lay the foundation for cultural appreciation. 3. Visit Cultural Spaces and Museums Family outings to places like the Ditsong National Museum of Cultural History in Pretoria or local libraries with multicultural children’s books allow young learners to understand how history, struggle, and celebration shape identity. These visits can spark deeper conversations and help children connect local stories to their own lives. 4. Embrace Differences Through Stories Storytelling is a powerful tool for empathy. Reading books about children from different backgrounds, abilities, and experiences teaches preschoolers to appreciate differences and recognise common humanity. Conversations around what makes each person special help children grow more compassionate and inclusive. 5. Model Inclusive Behaviours Children mirror the actions of the adults around them. They learn to do the same when parents, teachers, and caregivers speak respectfully about all cultures, use inclusive language, and build diverse friendships. At Dibber, this is embedded in our daily practices—from how we greet one another to the languages we celebrate in our classrooms. Heritage Day: A Celebration of Unity in Diversity In South Africa, Heritage Day on 24 September is more than just ‘Braai Day’. It is a tribute to the people, cultures, and histories that make this country unique. Families come together to share meals like pap and chakalaka, Shisanyama, and milk tart. Communities organise parades and storytelling sessions, honouring traditions passed down through generations. “When children grow up in spaces that celebrate culture, they grow up with confidence, respect, and a strong sense of belonging. At Dibber, we are proud to walk alongside families in creating a generation that not only learns about the world—but welcomes it with open arms,” concludes Assis.

September 23, 2025

Encouraging Independent Play in Toddlers

Independent play is a vital part of toddler development. It helps children build creativity, problem-solving skills, and confidence, while also giving parents a little breathing room. Encouraging toddlers to play independently doesn’t mean leaving them completely unsupervised—it means creating an environment where they feel safe, engaged, and empowered to explore on their own. 1. Create a Safe Play Space Toddlers are curious and mobile, so safety is key: 2. Offer Open-Ended Toys Toys that encourage creativity foster independent thinking: 3. Set Clear, Simple Expectations Toddlers thrive on routine and guidance: 4. Rotate Toys and Activities Keeping play fresh encourages sustained engagement: 5. Join Then Step Back Support independence without hovering: 6. Incorporate Independent Play Into Daily Routine Consistency builds confidence: 7. Celebrate Creativity and Progress Independent play strengthens a toddler’s sense of accomplishment: Final Thoughts Encouraging independent play helps toddlers develop autonomy, creativity, and problem-solving skills while giving parents a structured way to support their growth. By providing a safe environment, age-appropriate toys, and consistent routines, toddlers can explore confidently and enjoy the pride of self-directed play. Sources:

September 23, 2025

Postpartum bleeding – what is normal?

Giving birth to your baby after 9 months can be a relieving, beautiful and exciting experience. Postpartum your body will still be going through adjustments for a while, and as you care for your new baby, you’ll need to remember to take care of yourself as well. Postpartum bleeding, also known as lochia, is normal after both vaginal and c-section births, however, it is best to know what is and isn’t common in post birth bleeding. Normal postpartum bleeding Lochia is similar to menstruation in the way in which it is made up of blood and tissue, it’s just heavier and longer lasting – it should stop between 4 and 6 weeks after giving birth. Initially, your bleeding will be heavy. This first phase of postpartum bleeding is known as lochia rubra and you’ll experience this in the first 3 to 4 days. Bleeding will be red to reddy brown and you may have small clots. In the next few days after birth your lochia will decrease in volume. Lochia serosa lasts 4 to 10 days and during this period your blood will darken in colour and become more watery. Blood clots should get smaller and disappear. Finally you’ll experience lochia alba, which usually lasts about another 1 to 2 weeks, but can be up to 28 days. Discharge will be yellowy white in colour, you may see pinkish or brown stains on some days. There should be no smell other than what you would experience during a normal period – a strong odor can be a sign of an infection. When to reach out to your doctor Even though lochia is normal, if you are bleeding heavily this can indicate that you have a postpartum haemorrhage. If your bleeding is heavy a week after birth, you experience fever or chills, a tender abdomen or foul-smelling discharge, you’ll need to seek medical assistance.

September 22, 2025

Parent Wellness and Its Impact on Child Well-Being

A parent’s wellness plays a significant role in that of their child. The parent’s whole-person health and their child’s development are heavily interconnected. When parents focus on maintaining their wellness and whole-person health, it builds a healthy foundation for a supportive and nurturing environment in which their children can thrive. In this blog post I explore five reasons why parent wellness is essential and provide practical tips to implement positive change. Understanding Parent Wellness: The Wellness Wheel Parent wellness goes beyond physical health; it involves a harmonious approach across several dimensions. The Wellness Wheel is a tool that illustrates these interconnected dimensions of wellness: emotional, physical, intellectual, social, occupational, spiritual, financial, and environmental. Each dimension is invaluable for holistic health, showing how different areas contribute to overall well-being. When one area is lagging, it can create dissonance affecting other areas, impacting both the parent and the family as a whole. Embracing the Wellness Wheel supports a more holistic, resilient approach to family life. Why is Parent Wellness so Important? Parent wellness is essential because it lays the foundation for a healthy, supportive family environment. When parents prioritise their well-being across all the dimensions, they’re better equipped to manage stress, model healthy habits, and support their children’s development. By nurturing their wellness, parents can create a harmonious, resilient family dynamic that influences their children’s emotional health, confidence, and growth. Awareness of the Impact Children are perceptive and frequently absorb their parents’ moods, energy, and stress levels. Parents may be surprised at how deeply their own wellness affects their children’s emotional state and well-being. Tip: Set aside a few moments each day to reflect on your emotions and stress levels. Noticing fluctuations in your own wellness helps you take proactive steps to create a centred and supportive atmosphere for yourself and your child. Enhanced Parenting Effectiveness Parents who feel harmonious and healthy are more patient, empathetic, and resilient when managing family dynamics. This emotional awareness allows them to respond in a centred manner and create a secure environment for their children. Tip: Make self-care a priority by practising mindfulness, engaging in regular movement, or taking breaks when needed. The healthier you are, the better equipped you’ll be to provide calm and consistent support for your child. Systemic Wellness Wellness within a family is not just individual; it’s systemic. When one person prioritises their health, it positively influences the dynamics and well-being of everyone in the household. Tip: Create an open dialogue with family members about wellness. Setting shared wellness goals or scheduling family check-ins can help establish a supportive and harmonious environment for everyone. Quality Time for Wellness Spending quality time is key for wellness, whether alone, as a couple, with each child, or as a whole family. Each type of quality time strengthens relationships and nurtures each person’s emotional health. It is important to spend quality time in all the different networks that create your inner family dynamic: the individual intrinsic network, the couple relationship, the parent-child network (quality time with each child individually is essential), and the family network. Tip: Be intentional with your time—plan individual moments with each family member, take regular couple time, and organise family activities that everyone enjoys. Quality time deepens connections and enhances emotional well-being. Children Emulate Healthy Habits Children learn by observing, so modelling healthy habits can positively shape their behaviour. When parents engage in regular self-care and wellness habits, children are likely to adopt these habits and develop similar healthy practices. Tip: Let your children see you practising wellness habits, such as eating nutritious meals, taking time for mindfulness, or moving and stretching. These visible habits help them understand the importance of self-care and encourage them to make similar choices. Conclusion Parent wellness is the foundation of a healthy family environment. By prioritising their own health, parents not only improve their well-being but create a nurturing atmosphere where children can thrive. When parents approach their wellness intentionally, they can support their children’s growth, happiness, and resilience through everyday actions. Remember, a parent’s health and harmony often become a child’s example. Visit our Content Page for beneficial interviews and blogs! Visit our shop to see some of the amazing products and support services available to you! Previously published on Holistic Awareness and EduHelp. Resources: Cape Talk Parent Wellness

September 19, 2025

Growing up strong: Why milk and dairy matter for teenagers

The teenage years are a once-in-a-lifetime window to build strong bones, a bright mind and a healthy body for life. As parents, we’re laser-focused on nutrition for our babies and young children, making sure they get every nutrient needed for healthy growth. But once our children reach adolescence, our focus tends to shift. We’re more concerned about how they are navigating puberty, their social lives, their emotions and the general ups and downs of tween and teenage life. However, between 10 and 19 years, our children are still undergoing remarkable physical changes. In fact, adolescence is when up to half of their adult bone mass is formed, which makes this life-stage the once-in-a-lifetime chance to build the foundation for strong, healthy bones that will carry them for the rest of their lives. Tereza Hough, CEO of the National Osteoporosis Foundation of South Africa (NOFSA) says, “You have until the age of 25-30 years to put as much bone in your bone bank as possible. This is called peak bone mass. After the age of 35-40, everyone starts losing bone at a steady rate. This occurs slowly and is a natural process. So, the more bone there is, the better! The most important time to stash as much bone as possible is during the teenage years when you have a growth spurt. It’s a life stage when you need extra calcium and exercise to ensure maximum benefit to your bones” Why milk and dairy are great for your body, brain and bones According to Maretha Vermaak, Registered Dietitian at Rediscover Dairy, encouraging our tweens and teens to have three to four servings of milk or other dairy foods daily, is a great way to build a healthy body. She says, “Because these foods are rich in good-quality protein, milk and dairy help muscles to grow well, and the significant amount of calcium in milk helps to form strong bones. Adding milk and dairy to a teenager’s diet can also help with weight control. Milk and other dairy foods are packed with good quality protein and slow releasing carbohydrates, so they keep energy levels up and help with feeling fuller for longer. This way, teenagers can stave off the munchies and avoid having too many high-energy but nutrient-poor snacks. The protein and vitamin B12 in milk can also help to keep nerve and brain cells healthy – essential for a fast-thinking, sharp mind.” How much calcium do teens need for bone health? Teenagers’ bodies need about 1300 mg calcium per day to support the growth and development that takes place during this life stage. Unfortunately, the calcium intake of many teenagers – especially girls – is well below the recommended daily amount (RDA). South African research has shown that adolescents’ calcium intake ranges from 303 mg to 642 mg per day. Not having enough dairy during times of active growth, and especially if someone is not physically active, compromises optimal bone formation. Building strong bones during the teenage years is the best way to protect against fractures and osteoporosis later in life. How dairy helps with muscle development, weight management and body composition Maretha explains, “The high-quality protein in milk and dairy foods, consisting of both casein and whey, is a source of essential amino acids. These are building blocks of protein which contribute significantly to lean body mass and help regulate fat mass. This is especially important during adolescence, a time of increased muscle development, linear growth and physical activity. Milk is therefore an excellent complement to lysine-deficient staple foods such as maize and wheat i.e. pap and bread, and can help to create a complete amino acid profile that supports healthy muscle growth and development.” Dairy also helps to promote satiety, and research shows that including milk and dairy in the diet – even full-cream options – is positively linked with keeping body weight in check. Several studies have shown that milk intake generally has neutral or even protective effects on body weight and metabolic health in children and adolescents when part of a well-balanced diet. Why dairy supports cognitive development Nutrition and dietary behaviours have a key role in brain and nerve development, and the nutritional profile of milk and dairy foods supports healthy growth, active lifestyles and brain development. Specifically, the high-quality protein and vitamin B12 found in milk contribute to cell replication and nerve function, which are essential for cognitive processes. It’s easy to make the most of dairy everyday Maretha says, “To meet approximately 70% of their daily calcium requirements, teenagers should consume three portions of dairy per day. This can include: 250 ml of milk (fat-free, low-fat or full-cream); 200 ml of amasi; 200 ml of yoghurt; or 40 g of cheese per portion. The choice between full-cream, low-fat or fat-free dairy should be guided by personal preference and individual energy intake goals.” The following practical recommendations can help your teen achieve this dairy intake: Of course, adolescence brings on more independent behaviour, including when it comes to food choices and dietary habits. With busy schedules, filled with academic, social and after-school commitments, many teenagers develop irregular eating habits. They may frequently skip meals and opt for quick food options, often displacing nutrient-rich foods with highly processed convenience choices, which can significantly lower dietary quality. Maretha concludes, “While it may be challenging to have a direct, daily influence on your teen’s food choices, parents can be highly effective when it comes to stocking the fridge and the pantry with healthy choices, including lots of favourite dairy options. If your teen is often pressed for time, buy smaller sized on-the-go dairy products that are easy to pack in lunchboxes or consume on the ride to school. For family meals, experiment with delicious recipes that include dairy as an ingredient such as smoothies or adding cheesy toppings to baked dishes and creamy yoghurt to curries. Luckily, dairy foods are generally popular across all age groups, and to get your teen to have three to four servings a day can

September 19, 2025

Bonding with Your Baby: Tips for New Moms and Dads

The early days of parenthood are filled with awe, excitement, and sometimes uncertainty. Bonding with your baby is more than just cuddles—it’s the foundation for a secure attachment, emotional development, and long-term well-being. Both moms and dads play a critical role in creating strong, nurturing connections with their little ones. Here are practical ways to strengthen that bond while supporting your baby’s growth. 1. Skin-to-Skin Contact Skin-to-skin contact is one of the most effective ways to bond with your newborn: 2. Eye Contact and Talking Even newborns benefit from verbal and visual interaction: 3. Gentle Touch and Massage Touch is a powerful bonding tool: 4. Shared Activities Both parents can participate in activities that strengthen connections: 5. Create a Routine Babies thrive on predictability, and routines foster secure attachment: 6. Include Both Parents Bonding is not limited to moms: 7. Mind Your Wellbeing A happy, healthy parent is better able to bond: Final Thoughts Bonding with your baby is a journey that grows every day. Through touch, eye contact, routines, and shared activities, both moms and dads can create a secure foundation for emotional and social development. Remember, it’s not about perfection—small, consistent acts of love, attention, and presence make the biggest impact. Sources:

September 18, 2025

Screen Time Tips: Balancing Technology and Play

In today’s digital age, screens are everywhere—from tablets and TVs to phones and computers. While technology can be educational and entertaining, too much screen time can interfere with sleep, physical activity, and social development. Learning to balance screen time with active play is essential for raising healthy, well-rounded children. 1. Set Clear Boundaries Children thrive on structure, even when it comes to screens: 2. Choose Quality Content Not all screen time is created equal: 3. Encourage Active Play Balance screen time with movement and exploration: 4. Model Healthy Habits Children learn by example: 5. Integrate Technology Mindfully Use screens as a tool, not a babysitter: 6. Watch for Warning Signs Excessive or unhealthy screen time can impact children: Final Thoughts Technology is an integral part of modern life, but moderation is key. By establishing limits, choosing quality content, encouraging active play, and modelling healthy habits, parents can ensure children enjoy the benefits of screens while still engaging in meaningful, real-world experiences. Balance isn’t about eliminating screens—it’s about integrating them thoughtfully into daily life. Sources:

September 18, 2025

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