At Lakeland Regional Health, Dr. Christina Chen-Milhone, a physician specializing in both Internal Medicine and Pediatrics, works with families every day to help them navigate the complexities of finding balance and health in modern life. And as a mother of three herself, she brings both professional expertise and personal understanding to the conversation.
Here are some of the key insights Dr. Chen-Milhone shares with parents looking for guidance in parenting in today’s busy landscape.
Screen Time: Boundaries with Balance
Between schoolwork being done on tablets and laptops to video games to connecting with family members on FaceTime, screens are a part of childhood today. But according to Dr. Chen-Milhone, setting healthy limits is still important.
- Ages 2 to 5: Limit screen time to no more than one hour per day of high-quality, educational programming.
- Ages 6 and older: Aim for no more than two hours a day of recreational screen time outside of school-related use.
“We typically don’t count FaceTime with family members toward that limit, particularly for young children” Dr. Chen-Milhone notes. “That kind of interaction can be valuable in building relationships with the child’s loved ones.”
She also encourages families to watch content together when possible and to establish screen-free zones or times, such as during meals or dedicated family time. “Children follow the example set for them,” she says. “Adults should model healthy habits by setting their own boundaries around devices.”
Nutrition: A Simple Plate for Strong Bodies and Minds
In addition to helping your child’s growth and energy, good nutrition can also support a child’s mental health. “Good nutrition has been linked to a reduced risk of depression and improved emotional regulation in children and teens,” says Dr. Chen-Milhone.
She suggests using the Plate Method as a guide:
- ½ the plate: fresh fruits and vegetables
- ¼ the plate: protein, like chicken, fish, or beans
- ¼ the plate: whole grain-based or wheat-based foods
Regular, balanced meals can help kids feel more focused, energized, and emotionally steady throughout the day.
Mental Health: Stay Present, Stay Connected
Children, even teenagers, need consistent connection and focused time with their caregivers. A simple daily question like, “How was your day?” can go a long way in building trust and emotional openness. Children all of ages need to feel valued and heard.
If you’re in tune with your child, you’ll be prepared to spot changes. Dr. Chen-Milhone encourages parents to watch for changes in behavior that could signal a mental health concern. “If a child seems more withdrawn, sad, or irritable, is struggling in school, or is on their phone constantly, it may be time to check in,” she says.
If something seems off, parents shouldn’t hesitate to reach out to their pediatrician. “We will often meet with adolescents one-on-one to give them a chance to talk openly. We always involve parents if there are safety concerns but building that relationship is important.”
Mental and behavioral health experts can also offer another layer emotional support. Talking with a professional can help kids learn coping strategies and ways to process their emotions.
She also recommends helping children name and express their feelings. Let them know their feelings are important and are validated.
Parenting with Grace: Finding the Balance
Modern parenting is about balance that includes setting clear boundaries while allowing room for growth and independence.
Dr. Chen-Milhone recommends giving children autonomy within appropriate limits. “Offer choices, but ones you’re comfortable with. And allow kids to make small mistakes in safe situations. That’s how they learn responsibility.”
Finally, she reminds parents to extend themselves some grace. “There’s a lot of pressure to get everything right. But the goal isn’t perfection. Just do you best,” she says.
For more guidance on these topics and others, Dr. Chen-Milhone recommends visiting HealthyChildren.org, a trusted resource from the American Academy of Pediatrics.
