Kids Health Foundations: 6 Habits to Raising Resilient, Thriving Kids

Fast, fake food. Time-sucking screens. Sneaky toxins in toys, toothpaste, snacks, and hand soap. It’s today’s norm in the world — and we’re raising our kids in it. 

But it doesn’t have to be our norm. And raising healthy kids doesn’t have to feel overwhelming.

At Taylor Dukes Wellness, we’re all about simple, sustainable habits that build lasting health. We lay tried-and-true foundations that support immunity, energy, emotional regulation, and development — for our kids and ourselves.

This article details six core pillars that lead to resilient, thriving kids — including habits and tips for each pillar that will serve them for life. Here’s what we’ll discuss:

1. Sleep
2. Nutrition
3. Movement
4. Hydration
5. Mental & Emotional Wellness
6. Environmental Wellness

By the end of this read, you’ll feel equipped to support your child across each foundation — simply, realistically, and practically. 

The 6 Pillars of Kids Health

1. Sleep: The Foundation of Growth & Healing

Sleep is where little bodies make their greatest gains and do the most growing. It’s when our kids’ brains rest, reorganize, and develop. Sleep is when their immune systems recharge.

I cannot understate the importance of sleep for your child’s health. 

Recommended Hours Sleep Per Day (based on guidelines from the American Academy of Sleep Medicine and CDC):

• Ages 1–2: 11–14 hours
• Ages 3–5: 10–13 hours
• Ages 6–12: 9–12 hours
• Teens: 8–10 hours

Sleep hygiene tips we swear by:

• A consistent bedtime (yes, even on weekends!) to set the internal clock.
• Getting unfiltered morning sunlight (just 5-10 mins!) within an hour of waking to further align the internal clock. 
• A screen-free wind-down time at least 60 minutes before bed to calm the nervous system.
• A magnesium bath or calming bedtime ritual (reading, snuggles, watching the sunset, etc.) to signal “wind down” time. 
• Optimizing the sleep environment: blackout curtains, a cool room, and white noise can make all the difference. If possible, a high quality air filter.
• Create a non-toxic haven to ensure kids are detoxifying — rather than fighting even more toxins — at night. This can help with everything from allergy symptoms like itchy, red eyes to ensuring the ability to nasal breathe at night. Here’s what we use on my own boys’ beds:
  • Non-Toxic Mattress: Savvy Rest (use code TAYLORDUKES) or Avocado
  • Sheets, Quilts, Duvet: Boll & Branch (use code TAYLORDUKES)
  • Comforter Insert: Savvy Rest (use code TAYLORDUKES)

Bonus tip: If your bedtime routine includes a bath (ours does!), check out the Canopy tub filter to reduce chlorine and harsh chemicals.

2. Nutrition: Real Food for Real Bodies

Our kids’ brains and bodies are forming at an unreal rate. And what they eat provides the literal building blocks for all of that growth. Real, nutrient-dense food is the fuel they need to thrive.

What to focus on:

• Protein for muscle and neurotransmitter function
• Healthy fats for brain development and hormones
• Fiber for digestion and stable blood sugar

What to reduce:

• Processed foods (or ultraprocessed foods) should be kept at a minimum or eliminated in some cases. This includes most packaged foods. Think: foods with ingredients you can’t pronounce. 

TDW No-Never’s: 

• Food dyes are unsafe at any level. These always have been and always will be a “no-never” on my list of foods for kids. 

• Conventional sports drinks are typically an unfortunate mixture of food dyes, sugars, artificial flavors, or other ingredients that can’t be pronounced. Honestly? They do more harm than good. If you’re wanting a better-choice swap, that’s why I made my electrolytes.

Tips for picky eaters:

• Use the “one bite” rule to build exposure without pressure – the goal is just to try it!
• Make meals colorful — kids eat with their eyes. 
• Get them involved in the kitchen — even toddlers can stir, rinse, or sprinkle. 

Looking for more healthy eating ideas? 

Check out my Healthy Snack Ideas for Kids and What I Pack in My Kids’ Lunches. My blog is also full of family-friendly recipes made from simple, nourishing ingredients. 

And the TDW Shop contains clean versions of common favorites – everything from protein to pancake mix, electrolytes to lemonade. 

3. Movement: Not Just for Grown-Ups

Movement is essential for more than just physical strength — it helps kids focus better, regulate emotions, and sleep more soundly. Kids need movement in order to learn their bodies, develop their brains, and keep things like lymph and bowels moving! 

Daily movement ideas:

• Outdoor play (bonus: sunlight = vitamin D + improved mood)
• Unstructured movement like climbing, dancing, skipping, and running
• Family activities like bike rides, nature walks, or backyard obstacle courses
• Screen-time swaps: turn on music instead of a movie, or set up a “movement jar” with activity prompts

Kids are made for movement — it doesn’t need to be structured or Pinterest-perfect. Just consistent and fun!

4. Hydration: Often Overlooked, Always Important

Water supports digestion, focus, detoxification, and even mood — but many kids don’t drink nearly enough.

How much water should kids drink?
A general rule: Kids should drink half their body weight (in pounds) in ounces of water per day. So a 50 lb child would aim for about 25 oz water.

Tips to boost water intake:

• Let kids pick a fun water bottle or straw cup
• Infuse water with cucumber, citrus, or berries for flavor and visual appeal
• Lead by example — they’re always watching!

Pro Tip: The easiest way to encourage healthy hydration? TDW Electrolytes! Half to 1 packet per day for kids is not just appropriate — it’s beneficial! Providing them with all the necessary minerals they need to thrive. 

5. Mental & Emotional Wellness

Just like their bodies, our kids’ emotional systems are developing. Creating a home environment that fosters emotional safety and stability is key.

Simple ways to support emotional health:

• Predictable routines create safety and reduce anxiety
• Encourage kids to express themselves with feelings books, drawing, or open conversations
• Practice mindfulness through breathing games, stretching, or gratitude at bedtime — these are excellent activities for the entire family!
• Create tech-free zones or hours where connection and creativity thrive

We want to raise emotionally intelligent kids who know how to feel and process — not just behave.

6. Environmental Wellness

Our kids are growing up surrounded by hundreds of synthetic chemicals every day — but we can control a lot more than we think inside our homes.

Easy swaps to reduce toxic load:

• Use non-toxic cleaners like Branch Basics (use code TAYLORDUKESWELLNESS) instead of conventional sprays
• Ditch artificial fragrances (conventional candles, air fresheners, dryer sheets) — opt for dryer balls, non-toxic candles – like from Primally Pure (use code TAYLORDUKES) or Branch Basics (use code TAYLORDUKESWELLNESS) — a few drops of essential oils or open windows instead
• Invest in clean air and clean water: HEPA air purifiers (like my favorite ones here), high-quality water filters, and Canopy tub filters are great places to start
• Steam clean with a LadyBug steam cleaner — it sanitizes with just water, no chemicals needed!

You don’t have to “detox your home” overnight — but each small swap makes a big difference. And the effect is huge over time! 

Start Small, Stay Consistent

Raising healthy kids isn’t about perfection — it’s about building habits that support their bodies and minds over time.

Pick one pillar per week or month to focus on. Create rhythms, not pressure. 

Our kids don’t need us to get it all right — they just need us to put basic measures in place that foster their God-given resiliency. 

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