Causes of Mouth Ulcer and How to Treat Them?

April 5, 2021August 12, 2021 | Vandita

Spotting a mouth sore (ulcer) in your child’s mouth is a matter of concern. While having mouth ulcer, a child feels pain, especially when he/she eats salty or spicy food. there are many causes of mouth ulcer in kids. Children might refuse to take food till they get rid of these sores. Mouth ulcers are painful areas on gums, inner lips, tongue, roof and floor of mouth caused by loss of delicate tissue of the mouth.

They can be white, red, yellow or grey in color and there are possibilities to have more than one ulcer at a time. Growing kids are at a higher risk of having mouth ulcers. They make it uncomfortable to eat, drink or brushing the teeth. In most of the cases there is nothing to worry. They go away by themselves in around 7 to 14 days. However, if they exist for more than two weeks and develop larger in size, it is always advisable to visit a doctor. Kids having a family history of mouth ulcers are most prone to develop them. Although no one knows the exact reasons for mouth ulcer there are some causes of ulcer in mouth.

Causes of ulcer in mouth:

Traumas and injury– These are the most common cause of ulcer in mouth especially in kids. It includes accidental biting of your cheek (inside), injury from a toothbrush, constant rubbing of dentures or braces, burns from eating hot food. All of the mentioned things usually cause single mouth ulcers.

Fungal Infection– Ulcers in the mouth sometimes happen due to overgrowth of yeast (a type of fungus) normally lives inside our mouth and throat. It overgrows in kids, who have been taking antibiotics or have weak immune systems. (How to easily build immunity?)

Acidic food or drinks– Citrus fruits, acidic food and spicy food can be the cause of ulcer in mouth. Fruits such as oranges, pineapple, lemon, grapes and tomatoes can cause stress on the tissues in the mouth and cause sores, apart from this very spicy and salty food should also be avoided which can lead to further irritation.

Lack of vitamin B12– When a kid doesn’t get enough vitamin B12, his/her body produces abnormally large red blood cells, which can be the reason for sores in mouth and sometimes for red bumpy tongue too. (What are some food source of vitamin B12?)

Stress– Stress affects the overall health of your kid badly. In some cases it has been found that kids bite their inner cheeks and lips if something bothers them, which can also be the causes of ulcer in mouth. (How to lower stress with food?)

Hormonal changes– Hormonal changes that occur due to puberty and menstruation may cause mouth ulcer.

Nutrients and foods that prevents mouth ulcer:

Vitamin B12: Deficiency of vitamin B12, can lead to mouth ulcer. Other symptoms of its deficiency are feeling a lack of energy, tiredness, having sore and red tongue. By incorporating vitamin B12 rich food like milk, yogurt, cheese, eggs, chicken, fish in your kid’s diet, you can help in preventing regular mouth ulceration. (What are the best fruits for teenagers to manage hormones?)

Folate: It has been noticed in several studies that mouth ulcer can be caused by deficiency of folic acid. Food rich in folate such as green leafy vegetables, beetroot, broccoli, nuts and seeds, wheat gram and avocado can help in fighting mouth ulcers. (What are some easy folate food sources?)

Zinc: A recent study indicates low zinc level can increase the risk of oral ulceration. It is a mineral which boosts our immunity so it can help to fight off bacteria that causes ulcer in mouth. It also helps in healing wounds. Food sources that can help to compensate for zinc deficiency are chickpeas, lentils, beans, eggs, whole grain and dairy foods like milk and cheese.

Iron: Dry mouth, sore, swollen or smooth tongue can be symptoms of iron deficiency. If a kid is suffering from repetitive mouth ulceration, including iron intake in his/her diet can help to a great extent in overcoming this. Food rich in iron such as spinach, quinoa, white beans, dark chocolate, soybeans, tofu, dry fruits and tomatoes help in fixing iron deficiency. (How much does iron cookware benefit iron intake?)

Treatment of mouth ulcers:

Apply ice on affected area
Rinse your mouth with salt water or baking soda
Drink cool chamomile tea
Brush gently
Avoid acidic or spicy food
Eat healthy and balanced diet
Reduce stress by indulging your kids in their favorite activities
Drink plenty of water
Milk of magnesia is advisable to apply on mouth ulcer

Home remedies for mouth ulcers:

Honey:

Honey is loaded with vitamins, minerals and amino acids that have anti-bacterial, anti- fungal, and antioxidant properties. According to a research, honey helps in minimizing the size, redness, and pain occurs due to mouth ulcers. It also prevents affected areas from further infection. Applying honey on ulcers for at least ten minutes and repeating the process three to four times a day may provide some relief.

Turmeric:

With lots of medicinal properties turmeric has antiseptic and anti-inflammatory abilities. Which makes it perfect to reduce the inflammation caused by ulcer. Mix a bit of turmeric powder with little water. Apply this paste on an effective area for a couple of minutes and rinse off. Do this at least twice a day. It also helps in fighting further infections. (What are other ayurveda herbs good for kids?)

Poppy seeds (khas khas):

Due to its cooling effect, poppy seeds are considered as best for treating mouth ulcers. Which can be a cause of excess body heat. The bio active compounds in poppy seed encourage tissues to regenerate and promote healing of ulcers.

Holy basil (Tulsi):

Tulsi leaves have been scientifically proven to have medicinal properties. It also has antibacterial effects, which can destroy more than 99% of the bacteria and germs in your mouth and therefore helps in fighting mouth ulcer. Chewing 2 to 3 leaves of Tulsi leaves at least 3 to 4 times a day not only helps in reducing pain and redness, but also prevents recurrence.

Liquorice (Mulethi):

This perennial herb not only treats cold and cough, but also helps in cleaning your stomach and remove toxins that could be responsible for mouth ulcers. It has been studied that mulethi contains anti-inflammatory property which help in reducing mouth ulcers. Make a paste of liquorice powder with some honey and apply this on ulcers, repeat this for 2 to 3 times a day for better results. (What other ailments does licorice help kids in?)

Recipe for Ulcers:

1 tsp roasted turmeric
1 tsp licorice powder
1 tsp honey

Mix and apply on the ulcer. Even if the kid eats this, it will only help fight the infection. Apply 3-4 times a day. The taste is just great, kids wont say no 🙂

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8 common causes for stomach pain in kids

April 3, 2021December 21, 2022 | Vandita

Kids often complain of stomach pain, but it is difficult for parents to trace out the causes for stomach pain in kids. There can be many reasons behind stomach pain in kids. It can range from mild discomfort to severe cramping, burning, nausea, fever and vomiting in some cases. Most of the time it is not caused by a serious medical problem but sometimes abdominal pain can be a sign of something serious. Some common Causes for stomach pain such as eating too much, needing to go to the washroom, or anxiety or worry about an upcoming event.

However, if your child complains of stomach pain frequently, it can be difficult to know the best ways to help and when to call the doctor. It is important to figure out the type of pain a child is complaining of. Whether it is pain covering more than half of the belly due to gastric problems in kids or it is a cramp like pain due to bloating or a colicky pain which comes in a wave. Stomach pain in the left side or stomach pain in the right side is common in kids.

Eight causes for stomach pain in kids:

Gas:

Gastric pain or indigestion is common in kids of all ages. It is commonly used to describe pain or discomfort in the upper abdomen. Some main causes of gastric problems among kids are, gulping down meals at a rapid speed, intake of aerated drinks (soda), fried junk, consumption of high levels of insoluble fiber (part of food that doesn’t get digested but reaches the gut to become food for the good bacteria living there), imbalance of good bacteria in the gut which support digestion.

Constipation:

Constipation is one of the causes for stomach pain in kids. By holding in their stool to avoid or delay in bowel movement can cause constipation . When stool stays in the large intestine for too long, it absorbs fluids from the stool and causes constipation. Encouraging your child to make simple dietary changes such as eating more fiber rich fruits and vegetables and drinking more water can help in constipation. This is the most prominent cause in today’s time. Children prefer food that is easy to gulp or belongs to the junk-food category. Excess sugar consumption in food also causes constipation.

Food poisoning:

Eating food or drinks which are contaminated by germs or toxins can cause food poisoning. These harmful organisms produce toxins that irritate the lining of a kid’s stomach and intestines. This can result in stomach pain in kids.

Overeating:

Too much of anything is bad. Overeating of any food, healthy or junk both can be the causes for stomach pain. Kids often eat too much when it comes to their favorite foods like pizza, fries, soda, burger etc. In addition to that, eating too quickly which is also very common in kids can contribute to stomach discomforts.

Lactose Intolerant:

Lactose intolerant is an inability to break down a type of natural sugar called lactose. It is commonly found in dairy products such as milk and yogurt. A kid can become lactose intolerant when the small intestine stops making enough of the enzymes to digest the lactose. This can cause cramps, abdominal pain, gas and sometimes diarrhea. This is quite common in kids nowadays. Some kids who don’t have this concern initially, can also develop with time as they grow.

Stress:

When a child is stressed, the adrenal glands make and release the hormones cortisol into the bloodstream. This causes the fight –or –flight response, and also triggers abdominal discomfort, stomach cramps, constipation, diarrhea and nausea.

Appendicitis:

Recognizing appendicitis in your little one is tough as a child can’t always speak in full or describe their symptoms. A blockage in the lining of the appendix that results in infection is a possible cause of appendicitis. The blockage may be caused by mucus or stool or parasites or by a bend or twist in the appendix itself. It is mostly becoming common in children between the ages of 9-15. Food can also be a reason for this. Fried fatty foods can irritate the digestive system which can lead to appendicitis.

Stomach pain and digestive issues in kids can be due to lack of fiber or probiotic (good bacteria) in the diet.

Food for a healthy stomach:

Banana:

Bananas are easy to digest and are known to ease stomach pain. It is loaded with calcium, magnesium, iron, folate, vitamin B6, manganese. Banana is also contains potassium which helps in case of dehydration from vomiting and diarrhea. It has natural sugar (fructose) so kids will be able to get calories even if he/she is not eating much. (Which part of banana is most useful for stomach troubles and digestion?)

Yogurt:

Yogurt can be good for a kid’s stomach health. It is rich in probiotics (good bacteria) that helps to maintain gut health. Having a little yogurt during an upset stomach may help relieve diarrhea too. Presence of protein, calcium, Vitamin B2, vitamin B12, potassium and magnesium in it helps to boost up the immune system and promote a healthy digestive tract. (Recipe to make a full meal with yogurt)

Asafoetida (Heeng):

The secret of this ingredient is being shared for ages. Heeng is added to food preparations which are generally tough to digest like beans and whole pulses. It helps to boost digestion by increasing the activity of digestive enzymes. As per a study, its antibacterial, anti-fungal and antimicrobial properties are used to treat stomach disorders and cure gastric problems in kids, bloating, acidity, constipation and improve stomach health.

Coconut water:

Coconut water is rich in nutrients and electrolytes such as potassium, magnesium, and vitamin C which makes it an excellent choice for keeping kids hydrated after sickness and improves digestion at the same time. (Ice cream recipe using coconut)

Apple:

“An apple a day keeps the doctor away’ Kids favorite apple has 3.6grams of fiber. Apple contains pectin, a type of fiber that feeds the good bacteria in the gut. Apples are loaded with antioxidants, vitamins and dietary fiber, which helps to keep your kid’s digestive tract moving, also prevents or even treats constipation. (What is the best way to eat apple?)

Peppermint:

This green herb is well known for its refreshing flavor and ability to soothe an upset stomach. It has anti-bacterial, anti-viral, anti-fungal properties which positively impact the gastrointestinal tract. Peppermint oil is used to improve irritable bowel syndrome (an inflammatory condition that impacts the large intestine) stomach pain, bloating and gastric problems in kids.

Ginger:

Ginger contains chemicals that have been found to relax and smooth muscles, especially those which are in the intestinal tract. Consuming ginger helps food to move more quickly and more easily in the digestive tract, helping to relieve stomach cramps. (How to use ginger to detox?)

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Importance of brushing teeth for babies and kids

April 2, 2021August 12, 2021 | Vandita

Kids are so busy with school, family and co-curricular activities nowadays. They are learning numerous things every day. Among all these rushes, one of the necessary life skills every child needs to learn is brushing technique and importance of brushing teeth for babies and kids. When you brush your teeth, you help remove food and plaque (a sticky white thing forms on your teeth) which contains bacteria. After you eat a meal or snacks, the bacteria in plaque produces acids that attack tooth enamel. It is best to take preventive dental care and brush teeth twice a day, in the morning as you wake up and at night before going to bed. Brushing at night is actually more important than during the day. The food you eat leaves particles and residue on your teeth that feed bacteria while you sleep.

Importance of brushing teeth for babies and kids

What is the importance of brushing teeth? Your teeth are important in many ways. Strong and healthy teeth help to chew food properly, speak clearly and to look your best with that lovely smile. Taking care of your teeth and gums will help to prevent the formation of plaque and cavities which cause tooth decays, if left untreated. Plaque is a combination of bacteria, food particles, saliva and acid that sticks to your teeth. The bacteria in plaque cause tooth decay and gum disease if they are not removed regularly through brushing and flossing. So, taking preventive dental care is as important as taking care of any other part of your body.

What are the common dental problems faced by kids?

Most of the dental problems faced by kids are the same as faced by adults, but since young teeth are still developing and softer as compared to the adult’s teeth, adopting a preventive dental care habit at this young age becomes more important to avoid serious problems as the child grows up. Let’s understand the common dental problems that are affecting kids:

Tooth decay:

Tooth decay is the most common dental problem faced by kids across the world which is caused by the accumulation of plaque on teeth. Carbohydrate (starchy, sugary kinds) rich foods help plaque to grow and eat away the teeth gradually. Cookies, candies, soda, fruit juice and other sugary foods are the preferred choice by kids these days and the main reason for the rise in the number of cavities in kids. It can be prevented by following a proper brushing routine.

Bad breath or Halitosis:

The bacteria in our mouth feeds on leftover food, fluid and plaque and produces hydrogen sulfide, which leads to a bad smell in the mouth. In children, it is most common in the morning when they wake up. Brushing your teeth before going to bed at night can prevent this problem to a large extent. Other than that, cleaning your tongue and using an antibacterial mouthwash can also help.

Sensitivity:

If your child complains of irritation or discomfort after having hot or cold foods/fluids, it is a sign of sensitive teeth. Children’s enamels are thinner than that of adults and are easily eroded by plaque and acids which may cause receding gums and developing of cracks on the tooth surface thereby exposing the nerve endings and causing the pain. A soft- bristled toothbrush can help your child to combat this pain.

Gum disease or Gingivitis:

Gingivitis is the inflammation of gum tissue which is caused by poor oral hygiene and plaque buildup resulting in gum bleeding, bone damage & sometimes tooth loss too. The best way to prevent it is to brush twice daily and take preventive dental care.

Why nighttime brushing teeth for babies and kids is so important ?

Nighttime brushing can prevent bad breath caused by the food which is left in your mouth overnight. It will help to get rid of the acidic waste created by the bacteria that leads to tooth decay. While you are sleeping, production of saliva in your mouth decreases and the damage caused to the teeth and gums caused by bacteria increases. Whatever food you have been eating throughout the day, ends up sitting in your mouth and acts as the feed for the bacteria. Brushing at nighttime can also prevent the formation of plaque and tartar on the teeth thereby preventing tooth & gum diseases. So it’s become essential to understand the importance of brushing teeth for babies and kids at night also.

Food choices that can improve your a child’s dental health

Calcium: Calcium is one of the most important nutrients for healthy teeth. It strengthens the hard outer shell of the tooth called enamel, which is the defence against erosion and cavities. Calcium rich food like milk, cheese, broccoli and other milk products are the best food sources for kid’s healthy teeth development.

Magnesium: This is a vital vitamin for the body. Not only is it deficient in most of the kids, its deficiency can result in calcium deficiency too. Magnesium helps to absorb calcium in the body and hence has a role to play in building teeth strong and teeth enamel. (What are some easy food sources of magnesium?)

Foods with fluoride:

It helps prevent tooth decay by making the tooth more resistant to acid attacks from plaque bacteria and sugar in the mouth. Grapes, spinach, and raisins are good sources of fluoride.

Fiber rich fruits and vegetables:

Foods with fiber help keep teeth and gums clean, says research. Next to good home dental care, this is the best natural defence against cavities and gum disease. In traditional times, people never used toothbrushes but rather used their teeth to cut and chew on hard, fibrous veggies to keep their teeth clean and gums strong. Orange, carrots, apricots and dark leafy vegetables are rich sources of vitamin A, which is most important for teeth enamel formation and also to keep gums healthy. (How to cook foods with Vitamin-A)

Neem:

Traditionally neem sticks were used as toothbrushes. It has a high place in the traditional medicine world. Due to its antibacterial properties, neem is considered to treat bacterias and heal. It is quite useful in dentistry for curing gingival (tissues which provide a seal around teeth) problems and maintain oral health in a natural way. Neem is an additive in some branded toothpastes nowadays.

Peppermint:

It is a widely used herb for dental health as it acts as a breath freshener and teeth whitener. Recent scientific studies have found that peppermint fights bacteria inside your mouth which causes gum disease. Peppermint oil is an effective way to reduce plaque (a combination of bacteria, food particles, saliva and acid that sticks to the teeth). Rinsing with diluted peppermint oil can solve bad breath also. (What are some ayurvedic herbs to build immunity?)

Recipe for Veggie Cheese Dough

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We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child want to eat more tasty and nutritious with herbs and nuts.

A medium capsicum shredded
half broccoli
One long carrot pureed
2 handful corn kernels whole or shredded
One medium onion chopped finely
Salt and pepper to taste
200gm cottage cheese/ paneer grated
Iyurved’s 5 herbs and 7 nuts savoury spread (order here) as per dosage
1 bowl sprouts pureed
one bowl oats or oats flour
1 bowl sorghum flour or wheat flour or any other

Sauté the veggies- onion, brocolli, capsicum, corn, carrot. Add them to the wheat flour and oats. mix salt and pepper. now put cottage cheese. Add carrot puree and sprout puree. Mix well to make a soft dough. Add more flour if required. Roll a small ball into a paratha or wrap or tortilla. Serve with any curry to yogurt or plain.

Super yummy and nutritious!

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Some common cough remedies at home for kids

April 1, 2021December 23, 2022 | Vandita

As a parent, hearing your child cough may make you feel uncomfortable. Cough is one of the most common complaints for which parents bring their children to a doctor. Yet an occasional cough doesn’t always mean there is a problem. In fact coughing is a healthy and important reflex that helps protect the airways in the throat and chest. Children can cough several times a day or have coughing episodes lasting up to a couple of weeks if they have viral infections. However, coughing that lasts for more than 2-3 weeks is a matter of concern and a valid reason to visit your physician. Some cough remedies at home can also help to cure it at initial stage.

Coughing occurs when something other than air gets into the airway below the vocal cords. Because the airway prefers air only instead of anything else (like mucus), as soon as something gets into the lower airway, it is quickly expelled. Cough and sore throat is a problem that can strike kids any time of the year. However, chances increase during winters. In winters, the cold air can dry out the tissues in the throat and can cause severe irritation. So common cold prevention and treatment become key in winters. By taking some regular precautions and cough remedies at home we can cure It easily.

Understanding the different types of cough can help you know when to handle them at home using home remedies for cold for kids and when to call your doctor.

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Dry cough:

A dry cough refers to a cough that does not produce mucus. Kids may have a dry, hacking cough after inhaling a mild irritant, such as dust, smoke or powder. It also can be the result of a disorder, such as allergy.

Also check, How to treat an allergy?

Whooping cough:

Whooping cough is extremely contagious. It mainly affects babies younger than 6 months old who aren’t yet protected by immunization, and kids 11 to 18 whose immunity has started to fade. Whooping cough causes severe coughing spells, which can sometimes end in a whooping sound when the child breathes in. It takes 7 -10 days for symptoms to appear. They are usually mild at first and resemble those of a common cold with runny nose, nasal congestion, watery eyes and cough. After a week, signs and symptoms worsen. So common cold prevention and treatment is important for infants also.

Cough with wheezing:

Cough and wheezing are common when young children have cold and chest infection. Wheezing is a whistle sound made while breathing. Because a child’s airways are so small, any lower respiratory infection can cause wheezing in the child. Wheezing happens during exhalation, when something blocks or narrows the lower airway passage into the lungs. We can use some home remedies for cold for kids

Also check, Easy ways to keep kids’ immunity high?

Night time cough

Coughing at night can be caused by a variety of conditions. Some are short term and disappear while in some cases it can be long term. Coughing often becomes worse at night. When you are lying down on bed, mucus will start pooling in the back of your throat, which causes irritation. Another reason is acid reflux. Acid is an irritant to the throat, much like mucus, germs or dust. Frequent vomiting, especially after meals, choking, wheezing are contents of the reflux.

Also check, Foods to boost immunity in kids

Cough with vomiting

Kids often cough so much that it triggers their gag reflex (contraction of throat when something touches area around tonsils), making them throw up. Also, a child who has cough with cold could vomit if lots of mucus drains into the stomach and causes nausea. That is why common cold prevention and treatment is important

Also check, Home remedies to treat cold in kids

HOME REMEDIES TO TREAT COUGH

Mint

Mint has a very strong odour and can be used as one of the home remedies for cold for kids, as it helps open up the airways and allows relaxed breathing. It contains menthol, which soothes the throat and acts as a decongestant, helping to break down mucus. Drinking warm mint tea (mint brewed in water) or by inhaling peppermint vapours from a steam bath can benefit (for older kids). Another option is to have chamomile flowers brewed in water (chamomile tea). It has the same effect on the child and also produces melatonin hormone for sleep. (Easy foods to make kids sleep) Mint could be one of the best cough remedies at home.

Carom seeds (Ajwain)

Carom seeds work as an expectorant (an agent that promotes the expulsion of mucus from respiratory tract). It acts as a decongestant and helps in mucus removal to clear the kid’s nasal passage and helps to breathe easily. Boiling water along with carom seeds and tulsi leaves and keeping it at a safe distance from the child in your supervision and helping the child to breathe it while sleeping or while active (for older kids), can help to keep cough in check and relieve chest congestion. This should best be done before sleeping as sleeping too helps heal and works as common cold prevention and treatment

Licorice (Mulethi)

The benefit of this is plenty. It’s antioxidant property helps to protect from any virus or bacteria that attacks the body or fights the same when these unwanted guests enter the body. However, this perennial herb can be used to get relief from dry cough as well. For using as one of the cold and cough remedies at home for kids with cold, mix a spoon of mulethi powder with a spoonful of honey in a glass of lukewarm water and make your kids take this twice a day to get relief.

Also check, Some other super herbs of Ayurveda that kids can take

Ginger

People have used ginger as a herbal remedy for centuries to treat many conditions. Ginger is widely used for common cold prevention and treatment. It has played a key role in lots of asian cultures- both Chinese and Ayurveda. It contains compounds called gingerols and shogaols. Researchers believe that these compounds give ginger its medicinal properties which may help ease a sore throat. Ginger may ease dry cough too, as it has anti-inflammatory properties which help to fight any infection in the body. It may also relieve nausea. Research shows certain purified compounds inside ginger roots can relax the muscles that tighten a kid’s airways. Mixing ginger powder or freshly squeezed juice of ginger with honey and roasted Turmeric is a great cough syrup for kids.

Honey

Honey is the best out of all the home remedies for cold for kids. It alone may be an effective cough suppressant too. It can’t cure coughs, but honey is believed to act as a demulcent- a substance that coats the throat and soothes it so, it is adviced to use it for cough remedy. Honey is also considered a humectant that keeps moisture in place, which prevents the throat from getting dry. This especially helps with night time coughing resulting in peaceful sleep.

Also check, How to make easy honey tablets for kids

Garlic and Mustard Oil

Heat mustard oil and burn garlic in it. Once cool, apply this oil on the baby’s head, palm, feet base, chest and back. Leave it applied and let the child sleep. It will help settle the cold and cough both. Also, any body ache the child has will be resolved. It has been used from ages for cough remedy.

Onion, Khus-Khus and Honey for cough remedy:

7-8 tbsp Fresh Coconut milk
1 tbsp Red Onion
1 tbsp Poppy seeds or Khus-Khus
3/4 tbsp Honey

Mix poppy seeds or khus-khus with onion pulp, fresh coconut milk and honey to make a syrup. Give it to kids twice a day, especially before bedtime to relive dry cough.

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Impact of Sleep Disorder on Kid’s Brain Development

March 31, 2021December 24, 2022 | Vandita

Sleep is an essential part of everyone’s routine. Studies have shown that kids who regularly get adequate amounts of sleep have improved attention, behaviour, learning, memory and most importantly, mental and physical health. Sleep disorder leaves negative impact of brain development. Most of a baby’s brain development happens during night sleep. This is the time when the connections between the left and right hemispheres of their brains are being formed. Brain synapses (a junction between two nerve cells) are formed during night sleeping. Infant sleep development is a highly dynamic process occurring in parallel to and in interaction with cognitive and physical growth. In the womb babies spend about 95% of their time asleep. Your baby’s brain has been developing since they were in your womb.

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Brain development in babies

In the first trimester, nerve connections are built that enable your baby to move around in the womb, while in the second trimester, more nerve connections and brain tissues are formed. In the third trimester, the cerebral cortex (the largest part of the brain responsible for thought, memory, language and awareness) starts to take over from the brain stem to prepare your baby for future learning. The first five years of a baby’s life are exceptionally important for the development of the brain. This early brain development is essentially the building blocks for your baby’s future learning, health and behaviour. The child learns to crawl, eat, sleep, walk, and talk.

Just like you have to recharge your body and brain after a long day, it’s the same for the baby too. All that important stuff and learning going on into their tiny head. They need to recharge more frequently than adults. Baby’s brain stores everything they learn on that day during night sleeping.

Signs of Sleep disorder in Children:

You should watch for different symptoms and signs of sleep disorder to check if he/she is suffering from any sleep problem. Snoring, getting up often in the night, sleep walking, not able to sleep, pauses in breathing during sleep, having nightmares, difficulty staying awake during the day are some sleep disorder. They effect negatively on their performance in sports and academics are the signs of lack of sleep in children. Your kid might also complain of a headache from lack of sleep and if you observe any of these signs, you might want to see a pediatrician.

Kids who sleep less can suffer from:

Crankiness or irritation
Mood swings
Lack of interest, alertness and motivation
Academic struggles
Trouble in concentrating
Headache from lack of sleep (Yes! this happens in kids too)

There are four vitamins and minerals that are found in food that cure sleep disorder. Magnesium, Calcium, Vitamin B6 and Tryptophan. Tryptophan is an amino acid that is important for production of serotonin (happy hormone) in the body.

Foods to cure sleep disorder:

Eggs

Eggs are loaded with high quality protein. It also contain important nutrients like folate, Vitamin A, D, E, choline (excellent for brain development also), iron and calcium. Egg whites help the body prepare for bedtime by producing melatonin that bring on that sleepy feeling. Eggs are also a rich source in the amino acid tryptophan, which helps you sleep better or longer by telling your brain to shut down for the night.

Dairy products

Milk before bed time is certainly a good idea, but apart from milk other dairy products like cottage cheese/ paneer and cheese (especially cheddar cheese) are also packed with tryptophan. Cheddar cheese can have up to 60% more tryptophan than turkey.

Also check, What kind of cheese should you buy?

Chickpeas (chola)

Chickpea curry or hummus is high in the amino acid tryptophan, the chemical that can help you fall asleep easily. The versatile beans are also high in folate, which helps regulate sleeping, and vitamin B6 which helps regulate your internal clock of sleep and rise.

Also check, Recipe for more nutritious spreads for bread, paratha

nuts

Nuts like almonds, walnuts, pistachios and cashews are often considered to be a good food source for sleep. They contain melatonin (sleep hormone) as well as magnesium, vitamin B6, protein and zinc. Magnesium is helpful in promoting sleep because of its ability to reduce inflammation (body heat). The level of stress hormone cortisol, which is known to interrupt sleep can be reduced by including nuts in diet.

Also check, What nuts are easy protein sources?

Coconut water

This might be surprising for you, but apart from iron, chloride, potassium, sodium, phosphorus and calcium, coconut water has ingredients that can help you sleep better. Magnesium and potassium also helps to relax muscles. This drink is also full of vitamin B, helping to reduce stress level, therefore results in sound sleep. A glass of coconut water as an evening beverage can help in quality sleep.

Also check, Recipe of a healthy coconut meal?

Dates

Dates are a superfood. They contain most of the vitamins and minerals. They are also high in fiber and antioxidants. (what are they?). Magnesium present in dates is a calming mineral and helps to improve stress, sleep, muscle soreness, pain and inflammation. Your kid’s sweet craving can be fulfilled by dates. It contains two key nutrients that play a role in sound sleep- vitaminB6 and potassium.

Also check, Recipe of chocolate using dates

Pumpkin seeds

A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Pumpkin seeds may be small but they are packed with valuable nutrients. They are rich in healthy fats, magnesium, fiber, antioxidants and zinc. If your kid has trouble sleeping, give few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit. It may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. For younger kids, powdered pumpkin seeds can be an option.

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Importance of rest and night sleep in young children

March 29, 2021December 24, 2022 | Vandita

Sleep is the golden chain that ties your health and body together. A proper night sleep is one of the most important factors in your kids overall development and an essential part of healthy lifestyle. A decent sleep can make a positive impact on your child’s entire day. When your body does not have enough rest or sleep you may feel cranky and irritated but when it comes to kids, the effects of sleep deprivation (insufficient sleep) can leads to many developmental issues. Kids need to get enough night sleep so they can play, learn and perform well. Not just for routine chores, but also for the brain to function at its best, it has to be rested.

Study indicates that people who are exposed to sleep loss usually experience a decline in cognitive performance and changes in mood. If there has been continuous lack of sleep, the brain will function at significantly less power. 10 days of 6 hours sleep, leads to 400% dip in concentration. Most of the kids don’t get enough sleep as they are often busy with school, studies, sports and other activities. Not getting recommended amount of sleep can have unfavorable impact on your child’s behavior (mentally and emotionally). Recommended amount of sleep for any child is influence by their age. Children need relatively lesser sleep as they get older. Here is a general sleep guide:

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Recommended amount of sleep for any child

Kids Age	Sleep time (hours)
New born (0-3 months)	14-17 hours
Infants (4-12 months)	12-16 hours
Toddlers (1-2 years)	11-14 hours
Preschool (3-5 years)	10-13 hours
School aged (6-13 years)	10-12 hours
Teens (13-18 years)	8-10 hours

Uninterrupted and sound sleep helps a child to be physically relaxed and mentally alert at the same time. Apart from this there are more significant benefits attached to enough sleep.

Growth: Research has found that the growth hormones is secreted when your kid sleep deep, that’s why rest and sleep is vital for children’s growth. For the kids to grow they need energy. Maximum energy that kids take from milk and food should go into their growth. This is best used when kids are resting or asleep since all the energy is diverted towards growth.
Brain development: Sleep boosts brain development. According to a Canadian study (published in 2008 Sleep), children who get less than 10 hours of sleep in night before age 3 are more likely to develop language and reading problems. Kid’s brain stores what they have learned during the day, when they sleep.
Health: While sleeping, the brain releases infection fighting protein called cytokines. A good sleep during night also helps to boost your kid’s immune system and fight off invading bacteria or viruses. (Know some foods for brain development of kids)

Just as adequate sleep has its positive effects on kid’s health and brain development, sleep deprivation affects kids negatively. Some of the symptoms of lack of sleep are irritability, increased stressed, forgetfulness, difficulties with learning and memorising. All these can also result in low motivation over time.

Causes of Sleep Deprivation

Emotional factors such as stress and mood disorders

Health issues (like suffering from cold and cough)

Day time naps which delay night sleep routine and REM sleep (important for brain functioning)

Poor sleep hygiene e.g. nightmares or disturbed sleep

Frequent awakening during night or talking during sleep

Sleep is not just about quantity but quality is important too. There are some tips which can help kids to get recommended and good quality night sleep:

setting up a bed time routine (a regular bed time routine starting around the same time each night encourages good sleep),
limited screen time and avoiding mobile phones by kids at least an hour before bed time,
dark bedroom and not too distracting,
limited bright lights,
minimal sound,
no caffeine drinks (energy drinks and cola),
reading story books also helps kids to sleep deep

Studies suggest that including below mentioned food can help kids sleep well. Sleep is attached to melatonin, a hormone secreted by the pineal gland in the brain at the onset of darkness, which initiate the sleep cycle. Since melatonin can be found in variety of foods, including them in your kid’s diet can help in sound sleep.

Foods for quality night sleep:

1. Pista

Pista: Most nuts have a good amount of melatonin. Pistachio is among the highest. Melatonin is a hormone that can help to sleep. Pistachio contains 660 ng of melatonin per gram, which makes it hit the sleep inducing jackpot. It is also packed in protein, vitamin B6 and magnesium, all of which contribute to better sleep.

2. Banana

This beloved fruit is a perfect sleep aid. Banana is loaded with potassium, magnesium, vitamin B6 and carbs that can improve the quality of sleep and helps to sleep well. It reduces stress, alleviate muscles cramps and regulate sleep-wake cycle by producing happy hormone (serotonin) and sleep hormone (melatonin).

3. KiWi

The other great fruit for sleeping purposes is kiwi. Eating 1-2 medium sized kiwis before bedtime will help to sleep well, longer and peacefully.

4. Sweet potato

Sweet potatoes are nutritional powerhouse. High in fiber, they are also low in saturated fat and a good source of vitamin A, C and B6, as well as Potassium and magnesium. Vitamin B6 not only helps serotonin production (happiness hormone), but also stimulates the sleep inducing hormone melatonin. So, it’s not surprising they are perfect sleep aid.

5. Milk

According to studies, the presence of serotonin (happiness hormone) in the brain can help to calm us down and initiate sleep. Healthy serotonin and melatonin levels in our central nervous system often depend on the presence of tryptophan (a protein found in food that helps with mood and sleep) which is naturally found in both cow’s milk and almond milk. Offering a luke warm glass of milk to your kids before bed time can help kids to fall asleep quickly.

6. Chamomile flower

Another drink thats good for kids is chamomile flower brewed in water. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.

7. Oats

Oats: Oats contain tryptophan too, which relaxes the body before falling asleep. It is important to get enough of it for good sleep. Oats are also rich in melatonin which makes it perfect sleep aid.

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HOW WHEY PROTEIN HELPS IN A CHILD’S GROWTH AND DEVELOPMENT

March 25, 2021August 12, 2021 | Vandita

Being a parent it’s important to understand the needs of your child’s body for proper growth and development. The series of growth stages as an infant to a toddler followed by adolescence (puberty phase), they have to go through not only physical changes but also emotional ups and downs. What do these growth stages exactly mean? How whey protein for children can help?(5 Power foods for kids growth)

The term growth includes physical growth (height/ weight), while development is growth in function and capability of various organs which can help your child to learn, understand and perform their routine work efficiently. Between 2 to 10 years, a child grows at a steady pace. The main growing phase begins at the start of puberty, between ages 10 – 16. A child’s body needs some special nutrients with these changes in growth rates. (What is a balanced meal for a child?)

Let’s look at one nutrient closely.

WHEY PROTEIN FOR CHILDren:

Whey is considered to be complete protein because it contains 9 essential amino acids and has low lactose content which makes it easily digestible. Leucine present in whey helps with building muscles too. These are the main reasons, why whey protein for children is essential during growing age. Although protein is the main building block for your kid’s body, but getting it from supplements may lead to health concerns. So acquiring it from natural sources like hand full of nuts and seeds or some dairy products is much beneficial. (3 supplements a body needs)

SOURCE OF WHEY PROTEIN FOR ChILDren:

When baby is born, mother’s breast milk contains 90% whey protein and about 10 % casein. That is why it is recommended to breastfeed babies for six months since whey is easier and quicker to digest. Breast milk acts as best immunity booster for new born. Other than that, whey is derived from cow’s milk which is made up of 80% casein and 20% of whey. Casein takes longer to digest and hence is recommended for older kids. A general practice to take milk just before bedtime is preferred since milk digests slowly due to higher casein proportion.

HOW TO GIVE WHEY TO KIDS?

What is the best whey protein for kids? Whey protein for children can be made at home with the left-over fluid when yogurt is curdled (what is the process of making whey at home?) during the process of cheese production. Or else add whey protein in milk and give to your child.

How whey protein helps:

Whey not only promotes growth and development of muscles in kids, but also boosts their natural defence power against infection and support a healthy immune system. The suggested intake of protein is about 0.8 per kg of body weight. For example, if your kid is 12-13 kgs, then the amount of daily protein intake would need to be roughly around 10 gm. Apart from healthy eating habits, it’s important to understand the role of whey protein in your kid’s growth. (Tasty options to fast-food)

WHEN WHEY PROTEIN FOR CHILDREN IS NEEDED?

Toddler years are time of growth and development and protein plays an important role during this phase. Whey is also a rich source of protein for fussy eaters. Nowadays, it is sold as the most popular type of protein powder as it is easy to source and comes in various flavors too. For older kids and teens who are into athletics, taking whey protein in milk can help to increase their strength and muscle mass. However, excess intake of protein through protein powders can be unnecessary if you are getting more than enough protein through your daily diet. (Easy protein food sources)

It is an interesting fact that body has no space to save that extra protein you eat. It all gets converted to fat or carbs which is not what you would prefer. Protein is made of 20 amino acids and the body needs all of these in certain ratio to make protein. The moment one of the amino acids required to make protein gets finished, protein making process stops. Hence, there is no point in bulking on protein from a single source. Keep variety in food and that will help achieve the goal of consuming all the amino acids to make all the required amount of protein in the body.

Are there any side effect of whey protein?

Although there are no side effect of whey protein and it is mostly safe for children and adults, but high doses can cause some side effects. For example, side effect of whey protein may include increased bowel movements, nausea, thirst, bloating, cramps, loss of appetite, fatigue and headache if taken in high quantity. Very active children (who participates in sports and athletics) may need little more protein than other kids. Home-made whey protein for kids like shakes or dishes (whey protein buns recipe) are a wonderful way to pack in some protein along with a bunch of other healthy vitamins and minerals.

Recipe of Millet Pizza that is Gluten free with herbs and nuts:

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.

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12 ideas for healthy snacks that kids can make with you

March 21, 2021July 2, 2022 | Vandita

Out of many ideas to make kids eat healthy food, one is to indulge them in cooking. It is always seen that when kids make something by themselves their interest for eating that food is always higher than usual. Kids are fussy eaters. They may like something one day but dislike it the next day. Involving them in making healthy food in a fun and interesting way, including their favourite or approved ingredients, has shown positive results. here are some ideas for healthy snacks.

ideas for healthy snacks

So help your kids get out of their comfort zones and boost them to make and innovate some healthy snacks with these easy kids friendly recipes.

Roasted Sweet Potato Wedges/ Fries

Pre heat oven for 5 min at 200 celsius, peel the sweet potato 🍠 cut them into wedges or fries shape. Toss the wedges in drops of ghee or oil, salt (we recommend rock salt ). Place the wedges on a baking dish, bake for 25-30 minutes. Healthy snack for kids is ready to serve.

High source of fibre makes it great for digestion and GUT

Rich in vitamins and minerals which boost brain development and Immunity

Dates Energy Bars

Clean the dates and remove seeds. Add walnuts, almonds and coconut to a food processor. Pulse till dry fruits are broken into pieces. Now add Iyurved’s 5 herbs and 7 nuts spread (order here) or some seeds (sunflower, pumpkin, melon), add dates and further grind for twenty seconds. Repeat till dates are crushed and mixed with dry-fruits.

Now grease the butter paper in a pan and pour mixture and set it plain and refrigerate till harden. Now cut into pieces. Healthy snack for kids is ready to serve.

Dates are a natural substitute for sugar and fulfil kids’ sweet tooth without harming their health. They are loaded with iron, fiber calcium which are great for digestion, energy. Dates are healthy food for kids. (What are some more healthy sugar alternatives?)

These nuts are packed with vitamins and minerals like copper, zinc, vitamin A, C and E which are necessary for immunity and eyesight.

Cucumber Sandwich

Cut the cucumber into thick slices. Layer the cheese slice and peanut butter or mashed avocado or Iyurved’s 5 herbs and 7 nuts spread (order here) between the cucumber slices. Bind together with a toothpick or keep it open . this is one of the ideas for Healthy snacks for kids late afternoon craving. Try this with red capsicum also.

Cucumber is a nutrient and water rich veggie that prevents dehydration and ensures healthy eyesight and high energy in kids.

Peanut Butter Chocolate balls

Take 1 cup coconut or almond flour in a bowl, add some honey, pinch of salt and ¼ cup peanut butter or Iyurved’s 5 herbs and 7 nuts spread (order here). Mix it well and make small balls. Refrigerate for 10 minutes to harden. Dip the ball in melted dark chocolate and refrigerate further for 30 min till it hardens. Let your kids enjoy the goodness of peanuts.

Peanut is a healthy food for kids. High in protein which is vital for growing kids. It has calcium, magnesium, phosphorus which is essential for bone strength. It boosts immunity, eyesight and brain development.

Peanuts also contain a high amount of vitamin Bs which maintains the body’s energy supplies.

Apple Cookies

Slice an apple and spread a layer of peanut butter or Iyurved’s 5 herbs and 7 nuts choco spread (order here) on each slice, topped with nuts, chocolate chips and some shredded coconut or nothing at all. Apple cookies, healthy snack for kids, are ready to serve.

An apple a day keeps the doctor away” this not just a saying but actually apple is loaded with lots of health benefits as it is rich in fiber,vitamin c, antioxidants and potassium,it helps in reducing the risk of obesity.

Mint Lassi

Take a grinder and add few mint leaves, ½ cup yogurt, epsom salt and black salt as per taste and ½ cup water. Pour the mixture in a glass and garnish it with mint leaves and cumin powder. Ready to serve.

This salted mint lassi not only fulfills your thirst but also saves from adverse effects of dehydrating in summer heat. Mint is suitable for digestion and also instantly cools down the body temperature.

Yogurt is one of the healthy food for kids as it promotes the growth of healthy bacteria and reduces the growth of harmful bacteria in the gut, keeping digestion and immunity in check.

Epsom salt has magnesium which is great to keep the anxiety in kids under control.

Mixed Sprout Chaat

Take mixed sprouts (mung bean, moth beans, black chana etc). Add some finely chopped veggies of your choice (cucumber, onion, coriander, tomato, red capsicum etc), lemon juice, salt to taste and some chaat masala. This tangy and super healthy snack is ready to rock!

The sprouting process increases the level of nutrients- protein, magnesium, phosphorus, manganese and vitamin B, C, K compared to unsprouted plants which makes it healthy food for kids

Sprouts also contain lower levels of antinutrients, making it easier for the body to absorb all the nutrients, so it is a super healthy food for your little ones.

Sprouting also creates enzymes, making it easy for digestion and gut health. (what are the benefits of soaking and sprouting?)

Yogurt Honey Fruit cups

Cut fresh fruits of your kids choice in a bowl (banana, apple, pear, grapes etc). Add some yogurt (naturally flavoured with orange, vanilla or lime). Add Iyurved’s 5 herbs and 7 nuts choco spread (order here) or some honey on top. Garnish with choco chips or roasted nuts. Enjoy!

Your kids are definitely going to love this color full combination of fresh fruits and flavored yogurt. Fruits are healthy food for kids as they are an excellent source of essential vitamins and minerals. They are high in fiber, boost your kids immunity and help in brain development.

Strawberry Slush

In a grinder add some frozen strawberries (or any other fruit), lime juice, and a few spoons of honey. Pour this in a glass, garnish it with some Choco chips and one of the healthy snacks for kids is ready to Serve.

Packed with vitamins, fiber and high level of antioxidants, strawberries are a sodium free, fat free, cholesterol free, low calorie food.

Roasted Makhana(Fox nuts)

Take an iron cookware. Add a few drops of ghee. Add Makhanas and continue to stir and roast till they become slightly brown. Sprinkle some salt and pepper. This crunchy healthy snack for kids is ready to serve.

Makhana are a great healthy food for kids as it supports brain development. They are also loaded with bone strengthening minerals.

Sweet Corn Salad

In a bowl mix sweet corn (steamed), spring onion or any other veggies of your choice, add crushed cashew and/ or almond, grated coconut and salt/ epsom salt to taste. Garnish with coriander leaves and serve this healthy snack for kids.

Corn is rich in zinc, magnesium, copper, iron and manganese which makes it good for the energy, bones and immunity of kids. It also has a high fiber content which aids in digestion. Corn is a good source of antioxidants (carotenoids, lutein and Zeaxanthin) which promote healthy eyesight.

Chocolate Banana Bites

In a grinder take some dates, banana, walnuts, coco powder, cinnamon powder, peanut butter or Iyurved’s 5 herbs and 7 nuts spread (order here), pinch of salt. Grind them well in a paste and add some shredded coconut. Mix well. Apply oil on your kids palm and ask them to make small balls and coat them with some finely chopped nuts. Eat this healthy snack for kids for sweet cravings.

Banana are one of the best fruit sources of vitamins B6 and C. Loaded with Manganese, Potassium banana can aid digestion and help beat gastric issues.

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Sprouted Mung Bean cheela: Indian Recipe for Breakfast

March 11, 2021September 4, 2021 | Vandita

Recipe of Cheela/pancake with Sprouted Mung Bean (Moong Dal)

Kids love to eat pancake. This Indian recipe for breakfast helps to add nutrition to their favorite foods in a convenient way. Kid’s Nutrition is very important nowadays and preparing healthy food recipes for a child is not an easy task. Iyurved is happy to share lots of children’s food recipe ideas which are not only innovative but also very tasty. The recipes shared here are Kids approved!

Let’s try to make every healthy food recipe for a child more tasty and nutritious with (hidden) veggies, herbs and nuts. Check this Indian recipe for breakfast for babies, toddlers and kids. It is a healthy pizza recipe.

Ingredients:

1 cup mung bean/ moong dal
Salt
1 tsp Ajwain/ Carom seeds
3 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
1 pod ginger
1 tsp cumin seeds

Wash and soak for 30 min to remove impurities (Why soak?). Add fresh 2 cups water and leave to soak further for 4-5 hours.

Grind the paste with ginger pod. (Added health benefits of fermenting?)

Leave the mixture covered with a lid to ferment for few hours or make immediately. Add salt, herb and nut spread, cumin and carom seeds when ready to cook.

Heat iron or non-stick pan. Grease lightly. Spread one big spoon of mixture and spread circular till thin. Cook covered with lid. Flip to cook on other side. Serve with any sauce or plain! (Added health benefits of using iron pan?)

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