Gut and Sleep: How is it Linked?

sleep disorders

According to a study, India is the second most sleep deprived country in the world. Our sleeping patterns depend on a variety of factors. Stress, anxiety, restlessness, and also an unhealthy and poorly managed lifestyle are just a few of the well-known and apparent examples. But one of the most crucial elements that most of us are unaware of is that gut health has a strong link to and influence on sleep patterns or sleep disorders. However, it’s possible that your gut microbiota is keeping you awake if you can’t get a good night’s sleep or if you spend virtually the whole night shifting and tossing. (Foods that help the child in sleeping well)

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Connection between Gut and Sleep disorders:

According to the research, the type of bacteria in your stomach is responsible for the quality of your sleep. A healthy gut encourages a good night’s sleep. In addition, gut bacteria generate chemicals including dopamine, serotonin, melatonin, and GABA, which aid in sleep induction. These are the sleep-regulating hormones. Moreover, the gut is directly connected to the brain. As we all know, the brain is the command centre of the body. Gut bacteria have a huge impact on influencing the brain to maintain a healthy sleep cycle.

HOW PREBIOTIC GUT DRINK WILL HELP TO IMPROVE sleep?

Prebiotics can help you improve your sleep pattern and also reduces stress by protecting and maintaining a healthy gut microbiome. Here is the simplest way to feed prebiotics to your child every day.

(1) 1 serving of PREBIOTIC GUT DRINK will provide prebiotic essential for healthy gut.

(2) Combine PREBIOTIC GUT DRINK with 1 spoon of sleep well chocolate Spread to maintain a healthy gut and improve sleep pattern.

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INGREDIENTS OF PREBIOTIC GUT DRINK POWDER:

GUT and SLEEP have a strong connection. Keeping the GUT healthy can help in getting a good uninterrupted sound sleep. In addition, including foods that support gut health can help to improve the sleep cycle and help overcome sleep disorders.

(1) FRUCTO-OLIGOSACCHARIDES (FOS):

Fructooligosaccharides (FOS) are an excellent source of prebiotics that promote the growth of healthy gut bacteria. Prebiotics can help with non-rapid eye movement sleep (NREM), the type of sleep that is both restful and rejuvenating. Studies have also shown that those who consume prebiotics on a regular basis have a lower stress response when they are subjected to stress. As a result, the amount of time spent in rapid eye movement sleep increased (REM). This type of sleep is necessary for stress relief. Therefore, it is safe to consume daily dosages of 5-10 g of prebiotics to improve sleep pattern and have a relaxed sleep. 

Also, For scientifically proven studies by NIH, Check here.

(2) CITRUS FRUITS:

Lemon and orange are the two best sources of citric acid or vitamin C. Hence, supplementing citrus acid in the diet can help to produce certain bioactive compounds (antioxidants) that are required to promote good sleep. Sleep disturbances are more common in people who have low vitamin C levels in their blood. It also leads to frequently waking up in the middle of the night and being unable to return to sleep.

Also, for scientifically proven studies by NIH, Check here.

(3) STEVIA

People who consume a high-sugar diet sleep less deeply and wake up more frequently at night. Stevia is a great sugar alternative for refined sugar and also highly beneficial for kids. It’s sweet and safe (approved by FDA) in its natural form. It has no carbohydrates, calories or any artificial ingredients and is therefore called “zero-calorie” sweetener.

Also, To know more about gut-healthy foods, check here.

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What is Insomnia: How to deal with it?

insomnia is

Are you facing difficulty in falling asleep? Are you up all night, tossing and turning, and does the night seem to go forever and ever? Or, do you wake up multiple times during the night? Well!! These can be the symptoms of Insomnia. Sleep is the golden chain that ties your health and body together. A proper night’s sleep is one of the most important factors in the overall development and an essential part of a healthy lifestyle. A decent sleep can make a positive impact on your entire day. If you’re experiencing insomnia then this article is for you!

What does insomnia really refer to?

Insomnia is a common sleep condition that can make it difficult to get asleep, difficult to stay asleep, or lead you to wake up too early and be unable to sleep again. When you wake up, you may still be exhausted. It can deplete not just your energy and mood, but also your health, performance, and overall quality of life.

The amount of sleep required varies from person to person, but most individuals require 7-8 hours of sleep per night.

Many adults may experience short-term (acute) insomnia at some point in their lives, which might endure for days or weeks. It is frequently caused by stress or a stressful experience. However, some persons suffer from long-term (chronic) insomnia that lasts a month or longer. Insomnia may be the fundamental issue, or it may be a side effect of another medical condition or medication.

Sleep issues may also be a concern for children and teenagers. However, some children and teens simply have trouble getting to sleep or resist a regular bedtime because their internal clocks are more delayed. They prefer to sleep later in the morning and go to bed later. Insomnia may affect your child, if he or she has difficulty sleeping or staying asleep, or if they frequently wake up too early.

types of insomnia:

Classification of insomnia in 3 ways:

  • Classification on the basis of duration:
  1. Acute, transient insomnia is a short-term problem.
  2. Chronic insomnia can last for months or years.
  • Classification on basis of cause:
  1. Primary insomnia is an issue by itself.
  2. Secondary insomnia is a result of another health issue.
  • Classification on basis of severity:
  1. Mild insomnia – involves a lack of sleep that leads to tiredness.
  2. Moderate insomnia – may affect daily functioning.
  3. Severe insomnia – has a significant impact on daily life.
Insomnia Symptoms:

The following are a list of insomnia symptoms:

  • Difficulty sleeping at night
  • Waking up in the middle of the night
  • Waking up too early
  • Not feeling rested after a good night’s sleep
  • Tiredness or sleepiness during the day
  • Anxiety
  • Difficulties paying attention, focusing on activities, or remembering
  • Errors or accidents have increased
  • Ongoing worries about sleep
  • Aggression
  • Memory problems
  • Depression
  • Hyperactivity
Causes of insomnia:
  • Stress: Work, school, health, finances, or family concerns might keep your thoughts active at night, making it difficult to sleep. Insomnia can also be caused by stressful life events or trauma.
  • Consuming stimulants like Caffeine : Stimulants include coffee, tea, cola, and other caffeinated beverages. Drinking them in the late afternoon or evening may keep you awake at night. It also prevents deeper phases of sleep and frequently causes waking up in the middle of the night.
  • Travel or work commitments
  • Inadequate sleep habits
  • Eating too much late in the evening
  • Mental health disorders
  • Medications

FOODS TO HELP IN SLEEPING WELL:

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 your diet. (What nuts are easy protein sources?)

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 you or your kid has trouble sleeping, give a 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.

CHAMOMILE:

Chamomile is thought to be a safe and efficient technique to help relax. It has been used medicinally for generations to relax the mind and promote sleep.

LEMON BALM:

Lemon balm extracts: A Phytomedicine Compound Improves Symptoms of Hyperactivity, Attention Deficits, and Impulsivity. As per the study conducted by NIH, The fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, and impulsiveness from 59% to 22%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements.

ANTIOXIDANTS:

Pure cocoa powder (unsweetened) has brain-boosting components because it contains a high concentration of antioxidant molecules, the most important of which is epicatechin, which helps to increase cognition in studies. Hence, cocoa powder is also an important brain development food for children. (How to get a sound sleep by eating )

How to deal with insomnia?

Follow these 10 effective tips and remedies to relax and promote sound sleep:

1. Good sleeping habits can aid in the prevention of insomnia and promote restful sleep

2. Maintain a consistent bedtime and waking time from day to day, including weekends

3. Stay active – frequent activity promotes a restful night’s sleep

4. Examine your medications to see whether they may be contributing to your insomnia

5. Avoid taking naps

6. Caffeine should be avoided or limited

7. Avoid having large meals before going to bed

8. Make your bedroom sleep-friendly and only utilize it for sleep

9. Make a nightly habit for yourself, such as having a warm bath, reading, or listening to calming music

10. Dim the lights and put down electronic devices an hour or so before bedtime

If you’re having trouble sleeping, don’t hesitate to get assistance from your doctor. They might be able to provide you advice on how to deal with difficulties that are interfering with your sleep. Many people who suffer from insomnia find that modifying their food, lifestyle, and bedtime routine helps them sleep better. Medications or cognitive behavioural therapy may also be recommended.

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India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

For Hyperactive and restless Kids & Teens | Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% Palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER

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PARENT REVIEWS: LET’S HEAR FROM Surabhi, Noida

Some parents have been kind enough to share their journey with us. Let’s hear them to closely understand the benefits of Ayurvedic spreads by Iyurved.

insomnia is

Check here to know how Surabhi helped her child fix her sleep routine.

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Role of Prebiotic and Probiotic in digestion

difference in prebiotic and probiotic

Digestive health plays an important role in the well-being of individuals, especially kids. It has a profound impact on overall health. From growth and development, immune system, brain functioning, mental health to hormonal changes and skin and hair issues, everything is linked to digestive health. Probiotic (good bacteria) and Prebiotic (food of bacteria) play a major role in keeping digestion healthy.

Probiotics

Probiotics are live yeast or bacteria naturally occurring in food that are good for your digestion and for your GUT. According to a study, there are approximately 300 trillion bacteria living inside your body. Whenever you get an infection, it is a sign that bad bacteria are affecting your system out of balance. At this point of time, good bacteria helps in eliminating those bad ones and maintains the balance of good bacteria again.

Prebiotics

Prebiotics are a type of dietary fibre that humans cannot digest but the gut bacteria can. Prebiotic is a source of food for your gut’s friendly bacteria (probiotic). The good bacteria in the large intestine eat this food and flourishes. Good bacteria multiply and win over the bad bacteria (disease causing). This also allows your gut bacteria to produce nutrients for your colon cells, which helps in healthy digestion.

SiGNs of an unhealthy DIGESTIVE SYSTEM and POOR GUT
USE Digest veggies and dal powder for DIETARY FIBER and PROBIOTIC

2 spoons = 40-50% Fiber required for the day. Guaranteed 5 Lakh units of Bacillus Coagulan probiotic in every serve. 100% veggies + greens + sprouted dal.

Benefits of Digest veggies and dal powder ingredients
1. Tapioca starch:

Tapioca is a delicious starch extract from the cassava plant. High in dietary fiber tapioca is great food for digestion and constipation. Fiber bulks up the stool, which may help move it through the digestive tract, thereby eliminating constipation, bloating, and also intestinal pain. It is also rich in protein, calcium iron and vitamin K, all of these support the overall growth of kids.

2. Sweet potato:

The high fiber content of this food helps in preventing constipation and promotes a well-functioning digestive tract. According to a study, dietary fiber found in sweet potatoes such as cellulose, lignin and pectin helps in maintaining gut health and improves digestion. It also contains vitamin A, vitamin C and vitamin E, potassium, magnesium and calcium that helps in the overall health of your baby. (Easy sweet potato fries recipe)

3. Black urad:

Urad dal is usually called black dal when whole and white when it is skinned and split. It is great in taste and in nutritional content. Urad dal is one of the best options to improve your digestion. It is Rechana (laxative) in nature. Consuming Urad dal helps to add bulk to stool and its high fiber content improves bowel movement. Altogether, it helps control constipation. Also, it is a great source of protein too.

4. Giloy:

It is a shrub and also an essential herb in ayurvedic medicines. Giloy treats a wide range of health conditions. It contains important plant compounds like terpenoids, alkaloids, lignans, and steroids. Research shows that these compounds have antimicrobial, anti-inflammatory, antioxidant, and also antidiabetic properties which help in boosting immunity. Giloy stem can also help improve digestion, reduce constipation, acidity, gas and bloating. It works well for people with a weak digestive system.

5. Shallaki:

Also known as Boswellia serrate, helps in the treatment of inflammatory diseases, including those affecting the gastrointestinal tract (e.g. diarrhea, dysentery, and inflammatory bowel disease). Shallaki is also rich in carbohydrates and calcium, thus helping in bone growth and improving appetite.

6. Sendha namak ( rock salt):

In traditional Ayurvedic practices, rock salt was the best home remedy for various digestive ailments, including stomach worms, heartburn, bloating, constipation, stomach pain, and vomiting. It can serve as a natural substitute for laxatives. It’s a great alternative for table salt in meals and the essential minerals in Rock salt aid digestion.

7. Raw banana:

Just with the addition of raw banana, a child can meet the daily fiber requirement considerably. It is a fiber rich food with around 60% fiber, which is a god-sent solution to improper digestion. (Some more foods rich in fibre). It is also extremely high in Vitamin B6, which keeps haemoglobin high, gives ample energy and helps kids fight weakness, fatigue and crankiness.

8. Green tea extract:

Green tea contains polyphenols and also helps to improve your body’s digestive process. Studies on green tea extracts have demonstrated similar benefits to those associated with drinking it as a tea. In addition, it has high antioxidant content, which helps improve health and body composition.

9. FOS:

Fructooligosaccharides (FOS) is short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are also prebiotic fibres that support the growth of healthy bacteria in the digestive tract. FOS is good source of soluble, dietary fiber and reduces or eliminates constipation.

10. Greens:

Curry leaves are famous food for digestion and also stimulate digestive enzymes. The laxative properties of curry leaves also help in regulating the bowel movement and help in treating issues like gas and diarrhea.

Arbi or taro leaves is a green leafy vegetable that’s high in potassium, folate, fiber and also vitamin C, vitamin A. Taro root also contains plenty of fiber and resistant starch. Hence, it is beneficial for gut health and supports a healthy digestive system.

11. Bacillus coagulans:

Bacillus coagulans is a type of good bacteria (probiotics). It is also used similarly to lactobacillus and other probiotics as “beneficial” bacteria. People take Bacillus coagulans for irritable bowel syndrome (IBS), diarrhea, gas, airway infections, and also for many other conditions.

SCIENTIFIC RESEARCH ON INGREDIENTS FOR PROPER DIGESTION:

How shallaki helps in digestion? Read here

Also, check the role of Bacillus coagulans in digestion – Read here

HOW TO FEED digest veggies and dal powder?
kid's daily nutrition veggies and dal powder by iyurved

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10 Proven Health Benefits Of Chamomile

health benefits of chamomile

Chamomile is one of the oldest medicinal herbs known to mankind. There are two common varieties: German Chamomile and Roman Chamomile, both of which are native to certain parts of Europe. Numerous products are made from the essential oil of chamomile flowers, which you can use in the form of oils or creams, eat in the form of herbs and teas, and also inhale. You can also find Chamomile in capsule form as a supplement. There are many health benefits of Chamomile.

The most common form of chamomile is tea, which is made from the dried flowers of the chamomile plant. It’s so common that more than a million people drink chamomile tea, often in the evenings before bed.

Composition of Chamomile:

Long list of health benefits of Chamomile comes from the more than 120 chemical constituents it contains, which include:

  • 28 terpenoids
  • 36 flavanoids
  • 52 additional compounds

Many of these compounds are pharmacologically active, meaning they contain ingredients that are actively effective in treating a concern, much like the main ingredient in a medication. For example, α-bisabolol and cyclic ethers are antimicrobial, meaning they can fight against microbes like bacteria, while chamazulene and α-bisabolol are antiseptic, which means they can prevent the growth of microorganisms or help destroy them.

Health Benefits of Chamomile:

1.Promotes Sound Sleep:

Chamomile is one of the most widely used alternative therapies for promoting sleep and treating insomnia. Chamomile’s restful properties don’t work like a pharmaceutical drug. That is, they don’t force you to sleep. Rather, they help to relieve your physical and emotional tension, allowing you to drift off to sleep naturally. Aiding sleep is one of the most important health benefits of Chamomile.

A 2017 study of 77 older people in nursing homes found a significant improvement in sleep quality when participants were given 400-milligram capsules of chamomile twice a day for four weeks, compared to those who didn’t receive any treatment. Similarly, when researchers in a 2016 study randomized 40 women who had just given birth to drinking one cup of chamomile tea a day for two weeks, they scored significantly lower compared to a control group that didn’t drink the tea when it came to both sleep problems and symptoms of depression. (Other foods to promote sleep?)

2.Anxiety and seizure:

Research has shown chamomile to have meaningful benefits when it comes to reducing anxiety. The Natural Medicines Comprehensive Database, which rates the effectiveness of natural remedies based on scientific evidence, says chamomile is possibly effective for anxiety. Chamomile is used in the treatment of generalized anxiety disorder (GAD). The recent results from the controlled clinical trial on chamomile extract for GAD suggests that it may have modest anxiolytic activity in patients with mild to moderate GAD. Check here. There is also some limited evidence to support its use in the treatment of ADHD.

Study indicates that the extracts of chamomile (M. recutita) possess suitable effects on seizure induced by picrotoxin, although more experiments are needed in this field. (Causes & remedies for Seizure?)

3.Relieves Pain:

Chamomile acts as a natural pain reliever as it eases minor pains and aches in the body. It can also provide relief from any tension or inflammation present in the body.

4.Improves digestion:

Another important health benefits of chamomile is that it improves digestion. It is also very effective in soothing and healing stomach ulcers. Chamomile helps to calm overactive sensations and cramping in the bowels and promote better digestion, relieve constipation and help with gas pain and vomiting. 

An animal study from 2014 showed that chamomile extracts have strong antidiarrheal and antioxidant properties when given to rats in a dose-dependent manner against castor oil-induced diarrhea and intestinal fluid accumulation.

5.Diabetes:

Chamomile, as a rich source of phenolic compounds and terpenoids, seems to be an effective approach in the management of chronic conditions such as diabetes mellitus. A study was conducted to evaluate evidence from animal and human studies of the effects of chamomile on metabolic risk markers and complications of diabetes mellitus. The results of these studies demonstrated a significant effect of chamomile administration on metabolic profiles. Four of the five studies appraising the impact of chamomile on lipid profiles showed that it improved dyslipidemia. Six studies showed that chamomile markedly decreased oxidative stress particularly malondialdehyde. (How some foods can help to manage diabetes in kids?)

6.Wound Healing:

Topically applied chamomile may be able to speed wound healing. Studies show that substances in chamomile can kill viruses and bacteria, including Staphylococcus aureus, the cause of staph infections, reduce inflammation, and prevent and treat the growth of ulcers.

One preliminary study that compared chamomile and corticosteroids for treating ulcers in test tubes and animals concluded that chamomile promotes faster wound healing: Animals treated with chamomile exhibited complete wound healing nine days before animals treated with corticosteroids. Another study suggested that antibacterial and wound healing activities of Chamomile nobile ointment were more than tetracycline ointment significantly. (Some home remedies for wounds?)

7.Improves Oral Health:

Some preliminary studies that evaluated the efficacy of chamomile mouthwash found that it significantly reduced gingivitis and plaque in comparison to controls, probably because of its antimicrobial and anti-inflammatory activities. (How to take care of oral health of kids?)

8.Treats Eczema:

Chamomile is often used to treat mild skin irritations, including sunburn, rashes, sores, and even eye inflammations, but its value in treating these conditions needs more research.

Topical applications of chamomile have been shown to be moderately effective in the treatment of eczema. In one partially double-blind trial carried out as a half-side comparison, a commercial chamomile cream showed a mild superiority towards a low-dose .5 percent hydrocortisone and a marginal difference compared to the placebo. (How these foods can help in Eczema?)

9. Natural Relief from Allergies:

Another important health benefits of chamomile is that it helps to treat allergies. Chamomile naturally reduces histamine and excess mucous production in the body thereby relieving the symptoms of allergy. It also helps to detoxify the liver which reduces the body’s overreaction to environmental irritants and allergens.

10. Anti Cancer Properties:

Chamomile helps to fight against various types of cancers such as skin, thyroid, breast, ovarian and prostate. According to a study, consuming chamomile tea regularly can reduce the risk of thyroid cancer by 80%. It also helps to prevent and heal mouth sores caused as a result of chemotherapy and radiation treatments.

Is It Safe For Kids?

Chamomile is a kids friendly herb as it has a pleasant taste and is gentle in nature. Many parents are skeptical about chamomile, but, if given in pure form, it is very beneficial for kids.

Recipe: Biscuit Cake WITH HIDDEN NUTS AND HERBS

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

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We are happy to introduce our range of nutritious & tasty kids Ayurvedic foods!!
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 Ayurvedic spread is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

For uninterrupted deep sleep to prevent snoring, give Kids and Teens Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% Palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER

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7 Foods and Remedies to prevent Snoring

Snoring can be a topic of jokes in a family gathering. It is very common and almost every one of us have done this at some point of our life. The main reason behind snoring is that the air can’t flow easily through the mouth and nose. When air passes through an obstructed area it creates vibration as the soft tissues in the throat, nose and mouth hit each other. This vibration makes a grumbling, or snoring sound. Once in a while it is not a serious problem. But if you are a long term snorer, it is a matter of concern as you not only affect the sleep pattern of your close ones but also your own sleep quality. Loud and long snoring is a sign of obstructive sleep apnea (OSA). It is a condition in which people have small interruptions in breathing throughout sleep.

During these pauses, oxygen level in the blood falls and your brain shakes you out of sound sleep to take a breath. Due to this one can miss out on deep, restful sound sleep. Not everyone who snores has obstructive sleep apnea (OSA). There are many other factors which are responsible for snoring. Snoring is more common among men over 50 who are overweight or obese. Though everyone snores at some time including babies, children and adults.

Causes responsible for snoring
Alcohol and Sedative medications

Consumption of alcohol or any kind of sedative medication can result in severe snoring. They relax the muscles which are supporting the tissue around the airway and restrict airflow.

Smoking

Smoking inflames the airways. It is also responsible for mucus production and people may suffer from congestion. Congestion is one of the main causes of snoring.

Pregnancy hormones

During pregnancy women often snore. It is due to pregnancy hormones which relaxes the muscles in the mouth and the mucous membrane in the nose. It results in vibrations that cause snoring.

Nasal congestion

It is very uncomfortable to try breathing with a blocked nose. Nasal congestion narrows the airway through which your lungs get enough air. At this point of time you breathe through your mouth. It is a leading cause of snoring as it changes the shape of airways and compresses your throat. Mouth breathing doesn’t filter allergens and bugs and the throat dries out from breathing direct non-humidified air.

Sleep position

Snoring mostly occurs while lying in a supine position that is laying on your back. At this position gravity pulls the tissue downwards that are surrounding your airways. This makes the airways narrower. It is observed that lying in lateral position (on side) can decrease snoring.  

Obstructive sleep apnea (OSA)

OSA is a Condition in which muscles that control your airways relax too much. It results in narrowing your airway. You wake up with a shake for a moment to reopen the airways. It might happen 8-10 times in an hour. Heredity is a potential risk factor for OSA.

Overweight/Obese

People who are overweight or obese are more likely to snore or have Obstructive sleep apnea. It is difficult for obese person to lay down in lateral position. So when a heavy weight person lay down on back his/her neck fat compresses the airways which results in snoring.  

Aging

Aging is inevitable. As we age our skin loses its tension. Muscles become weaker and less toned. Body goes through hormonal changes. Slowing down metabolism and reduction in physical activities make you gain weight. As you age your immunity becomes weaker which results in frequent cough, cold and nasal congestion.  All these factors make you more likely to snore.

Foods and remedies that can help to stop snoring

Turmeric

This Indian spice has some beneficial anti-inflammatory properties which can help to soothe the throat, relief inflamed nasal passage to prevent snoring. Mix two teaspoon turmeric powder in a glass of warm milk and drink 30 minutes before going to bed. (Cough and Cold home remedies)

Peppermint

Peppermint is loaded with Antispasmodic and anti-inflammatory properties that helps to reduce swelling and opens the airways. Put 2-3 drops of peppermint oil in water and gargle before going to sleep.(Home remedies for oral health and tooth ache)  

Onions

Onions are rich in antioxidants. It also has natural decongestant properties. It helps to clear the nasal passage. Onions helps to fight off infection causing bacteria and keeps the throat clear of congestion.

Honey

Honey has Anti-microbial and anti-inflammatory properties that can prevent snoring. Taking honey in hot water or in tea before going to bed can cure snoring by relaxing the throat and clearing congestion. (Amazing health benefits of honey)

Ginger

Ginger is a superfood. It acts as an antibacterial and anti-inflammatory agent and increases saliva secretion. Saliva helps to soothe the throat and prevent snoring. Drinking ginger honey tea is an easy way to beat snoring.

Soy milk

When it comes to snoring soy milk is much better option than cow’s or buffalo’s milk. These milk promotes allergic reaction which can swell nasal passage. People with lactose intolerance prefer soy milk to prevent snoring.

Pineapple and Banana

Melatonin is a hormone which makes us sleep. Improving sleep quality is the best way to prevent snoring. Pineapple and banana are rich in melatonin and can help to provide uninterrupted deep sleep which can help to stop snoring. (5 foods that help your child to sleep well)

Products:

We are happy to introduce our range of nutritious & tasty kids Ayurvedic foods!!
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 Ayurvedic spread is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

For uninterrupted deep sleep to prevent snoring, give Kids and Teens Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% Palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER

Check more products for: Immunity, Brain development, Digestion, Gut health, Healthy weight, Bones, Eye Health, Hyperactivity, Sleep and Overall growth

(shipping in India and Singapore only)

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5 foods that help your child in sleeping well

Is your child facing difficulty in falling asleep? Do they often wake up multiple times during the night? Are they getting the recommended amount of sleep according to their age? Do you think your child is not sleeping well because of anxiety issues?

A proper night sleep is one of the most important factors in your kids overall development and an essential part of a 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 lead to numerous developmental issues. Kids need to get enough night sleep so they can achieve their necessary growth milestones, play, learn and perform well. Not just for routine chores, but also for the brain to function at its best, it has to be well rested.

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 a negative impact on brain development. Most of a baby’s brain development happens during night sleep. 10 days of 6 hours sleep, leads to a 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.

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)
Foods to help kids in sleeping well
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 your diet. (What nuts are easy protein sources?)

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 a 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.

Chamomile:

Chamomile is considered to be a safe and effective way to help a child relax. It’s a dried flower. These flowers are white and yellow and look like beautiful little daisies. Native to Europe and Asia. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.It Improves relaxation and relieves stress, reduces anxiety, promotes sleep and relieves insomnia.

Lemon balm:

Lemon balm extracts: A Phytomedicine Compound Improves Symptoms of Hyperactivity, Attention Deficits, and Impulsivity in Children. As per the study conducted by NIH, The fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, and impulsiveness from 59% to 22%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements. (https://pubmed.ncbi.nlm.nih.gov/24837472/)

Antioxidants:

Pure Cocoa powder (unsweetened) contains brain boosting components as it is packed with a large number of antioxidants molecules, the main is epicatechin which is helpful to improve cognition in studies. Hence, cocoa powder is also an important brain development food for children.

SCIENTIFIC RESEARCH ON INGREDIENTS FOR SLEEP, ANXIETY, HYPERACTIVITY

This is a great research for kids stating how chamomile and lemon balm are 100% effective and safe.

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796535/
  2. https://pubmed.ncbi.nlm.nih.gov/24837472/
Foods to avoid

Refined sugar: Sugar has been shown to increase restlessness at night and nighttime awakenings. The insulin helps your body to break down the sugar and convert it into energy at a time when your body needs to rest. As a result, you may end up feeling overstimulated and restless due to the excess energy. In a recent study, scientists offered strong evidence that sleep and sugar don’t mix. Moreover, sugar damages the protein in our body, resulting in ageing of organs, which further compromises immunity, growth and functioning.

Preservetives: Most of the packaged food companies are adding artificial preservatives to delay spoilage and contamination in foods.  Artificial preservatives such as nitrates, benzoates, sulfites, sorbates, parabens, formaldehyde, BHT, BHA and several others can cause serious health hazards such as hypersensitivity, allergy, asthma, hyperactivity, neurological damage.

Refined oil: The high temperature involved in the refining process removes all the natural and beneficial substances from the oil, which is not good for the digestive as well as respiratory health and ultimately affects your immunity.

How to feed all these foods to kids?

Now the question arises- how to include all these bitter Ayurvedic herbs, nuts, seeds and antioxidants in your child’s diet?

Kids & teens sleep well chocolate spread
Health food to relax and sleep

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Does my child need it?

Formulated with 13 nutrient-rich ingredients, Iyurved provides Daily Nutrition for kids & teens to help them Sleep Well (Relax and Calm), especially for kids who typically:

  • Have trouble sleeping
  • Are restless and excessively active
  • unable to focus and inattentive
  • Are aggressive and fidgety
What is so unique about this product?

Never has it been so easy to feed bitter Ayurvedic herbs and nuts to children in such a convenient format. This innovative product makes it easy to feed Ayurvedic herbs combined with daily nutrition of nuts to the child everyday. This product has the following nutrients to support complete health:

  • Carbohydrates: provides energy
  • Protein: helps support muscle development
  • Fats: supports brain development
  • Fiber: supports digestion
  • Vitamin A, E: protects eyes and builds immunity
  • Vitamin B: supports energy formation in the body
  • Selenium, Vitamin C, and Zinc: builds immunity
  • Iron and Copper: provides energy and supports brain development
  • Calcium, Phosphorus, Magnesium, Manganese, Vitamin K: supports bone development

Tasty Nutrition for peaceful sleep in kids

1-2 Spoons one hour before bed time


CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth


PARENT REVIEWS: LET’S HEAR FROM Surabhi, Noida

Some parents have been kind enough to share their journey with us. Let’s hear them to closely understand the benefits of Ayurvedic spreads by Iyurved.

insomnia is

Check here to know how Surabhi helped her child fix her sleep routine.

CHECK MORE PARENT REVIEWS HERE.

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10 easy dinner recipes In India for kids of all ages

Ayurvedic chocolate spread by Iyurved

Most parents are often confused as to what to feed their babies for dinner. Unlike breakfast and lunch, dinner has an impact on a child’s sleep too. As a result, extra care must be taken while choosing dinner recipes for babies because putting your baby to sleep is one of the most difficult chores you must accomplish every day. If your kid is breastfed and has been introduced to solid meals, then he/she most likely eat a range of items for dinner. Purees, cereal, rice, fruits, and so forth. As a result, make sure his/her dinner is nutritious, filling, and easy to digest while still maintaining his sleep cycle. Here are few tips and easy, healthy dinner recipes in India for babies and toddlers.

Some tips to keep in mind before feeding dinner for babies:

  1. It is better to introduce new foods at breakfast or lunch rather than at dinner time. This helps to identify any food allergies in babies.
  2. Avoid snacks and processed foods – baked goods, ready to eat meals which are high in refined carbs, sodium, and transfat.This not only makes them feel full, but also has long-term health consequences.
  3. Choose foods that can be easily digested by babies at night.
  4. Make sure to feed them dinner at least two or three hours before their bedtime.
  5. Always prepare and store baby foods in clean and sterilized steel or glass containers and avoid containers made up of plastic.  
  6. Use steel cups to introduce water rather than a feeding bottle to bring out the transition in growing babies.

Dinner recipes in india for babies and toddlers:

6 Months Baby Dinner Recipes:

Solids are introduced to the babies at this stage after indicators of physical development such as adequate head and neck control, curiosity in meals are observed. Digestive enzymes are also produced at this stage, which helps digestion. At this age, babies are exclusively breastfed, with solids introduced once or twice a day. As a result, introducing solids around dinner time is not recommended for a six-month-old baby which may lead to colic, digestion related issues and allergies. (6-month baby food chart)

7-9 Months Baby Dinner Recipes:

Solid feeding was limited to only twice a day in the sixth month. However, by the seventh month, the infant has tried a variety of foods and is ready to go up to three solid meals each day including dinner. The frequency of breast milk can be reduced and solids can be increased at the end of the ninth month. (7 Foods to increase breast milk )

You may have noticed that your kid is easily bored these days and prefers to play with her meals. That’s your cue to start introducing a lot of diversity into her diet. It is important to make wise dinner choices for babies which are easy on their stomachs. Look at few 7-9 month babies dinner recipes in India.

 1. Apple khichdi recipe:

Ingredients

  • Apple -1/2 cup
  • Rice – 1/4 cup
  • Cinnamon – 1/4 tsp
  • Water – 3/4 cup

Procedure

  • Prepare apple puree.
  • Soak the rice in water for 15 minutes, rinse. 
  • In a pressure cooker, add rice and water and cook for 2-3 whistles. 
  • Once it cools down, add apple puree and cinnamon powder and mix well. Serve!!
2. Carrot oats porridge recipe:

Ingredients

  • Oats – 1/4 cup
  • Carrot puree – 1/4 cup
  • Jeera/ pepper powder – 1/4 tsp
  • Water – 2 cups

Procedure

  • In a pan, add water and bring it to a boil.
  • Add oats and cook well.
  • Once cooked, add carrot puree (grind grated carrot with 5 tsp of water) and mix well.
  • Finally, add jeera/pepper powder along with turmeric and stir well. Serve!!!
3. Ragi porridge recipe:

Ingredients

  • Sprouted ragi flour – 1/4 cup
  • Water – 1 cup

Procedure

  • In a pan, add water and sprouted ragi powder and mix well without any lump formation.
  • Place the pan on the stove and cook well.Keep stirring to prevent sticking to the bottle of the pan.
  • Once it is thick, turn off the stove.
  • Cool and serve!!

Also, check 8 amazing health benefits of Ragi.

10-12 Months Baby Dinner Recipes:

As your baby moves through this stage, you may notice that he or she becomes less interested in food as mealtime approaches. Most moms interpret this as a symptom of decreased appetite. The truth is that it isn’t the baby’s appetite that has reduced – it’s his/her interest in foods.  ( Baby feeding schedule for 9-12 months old)

By now, your child has tried nearly all of the foods you prepare at home and has expressed an opinion about the ones they like or dislike. Hence, adding spices also helps in boosting the flavour of the baby’s food. The babies also develop an interest in self-feeding. So choose foods which help them to self-feed. 

4. Plain masala khichdi recipe:

Ingredients

  • Rice- 1 cup
  • Toor dal – ¼ cup
  • Ghee – ½ tsp
  • Iyurved’s daily nutrition savoury spread – ½  tbsp
  • Jeera, cinnamon, clove – ¼ tsp
  • Sliced onion – 1
  • Water – 4.5 cups
  • Salt ( Not recommended for babies below 1 year of age)

Procedure

  • Wash the rice, toor dal. Soak rice and dal in water for 30 minutes. Drain the water.
  • In a pressure cooker, add ghee, jeera, cinnamon, clove and onion followed by Iyurved’s daily nutrition savoury spread and sauté. 
  • Then add rice, dal and water to the pressure cooker.
  • Cook in the medium flame for 5-6 whistles (depending upon the consistency that you prefer)
  • Cool, remove spices like clove, cinnamon, mash well and feed your child.

1cup – 300 calories
Additional nutrition benefits ( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)

5. Beetroot idli with chutney recipe:
Beetroot Idli with chutney recipe by Iyurved

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.

6. Jowar dosa recipe:

Ingredients

  • Rice- ½ cup 
  • Jowar –  ¼ cup
  • Urad dal – ¼ cup
  • Ghee – ½ tsp
  • Iyurved’s daily nutrition savoury spread – ½  tbsp
  • Water – 4.5 cups
  • Salt ( Not recommended for babies below 1 year of age)

Procedure

  • Soak rice, jowar and urad dal for 3-4 hours. Grind it to make a thick paste. Keep it for rest overnight for fermentation. 
  • Add Iyurved’s daily nutrition savoury spread (order here). Mix it well.
  • Take a dosa pan and pour the batter.
  • Cook both the sides until it’s crisp and serve!!

1 dosa – 49 calories
Additional nutrition benefits ( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)

1-2 years Baby Dinner Recipes:

Reaching the age of one is a huge milestone for both the infant and the parents. As your child continues to develop, his or her life will change, and the most significant change will be in the area of food. Except for those restricted foods, your baby should be eating most household meals by now, and you can feed him or her whatever you make for the rest of the family, with less salt and spices. It is during this stage that babies become more picky eaters and are at risk of nutritional deficits. As a result, it’s critical to ensure that the baby’s nutritional needs are met on a daily basis.

7. Vermicelli Pulao recipe:

Ingredients

  • Vermicelli – 1/2 cup 
  • Chopped onion, tomato – 1
  • Grated ginger – 1 tsp
  • Grated carrot – ½ 
  • Chopped Capsicum – ½ tsp
  • Garam masala – 1 tsp
  • Ghee – ½ tsp
  • Iyurved’s daily nutrition savoury spread – 1  tbsp
  • Pepper powder – ½ tsp
  • Water –  ¾ cup
  • Salt – a pinch

Procedure

  • In a pan, add water and bring it to a boil.
  • Add ghee, salt and vermicelli and cook it.
  • Meanwhile in another pan, add ghee, ginger, onion and sauté well.
  • Add  Iyurved’s daily nutrition savoury spread, then tomatoes, carrot, capsicum and cook for some time.
  • Now add garam masala, pepper and cooked vermicelli and mix.
  • Serve!!

1 cup – 165 calories
Additional nutrition benefits ( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)

8. Pumpkin pancakes with millet recipe:
Pumpkin pancake with millet recipe by Iyurved

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.

2+ year Baby Dinner Recipes:

At the age of two, your child’s appetite will most likely rise, and you will notice him consuming whatever is placed in front of him. As this is a period of growth and development, it is your responsibility as a parent to ensure that his nutritional needs are met.

9. One-pot veggies rice recipe:

Ingredients

  • Rice – ½ cup 
  • Chopped onion -1
  • Chopped Capsicum – ¼
  • Cauliflower – ¼ cup
  • Soy chunks or tofu – ¼ cup 
  • Garlic – ½ tsp
  • Grated ginger – 1 tsp
  • Ghee/ olive oil – ½ tsp
  • Iyurved’s daily nutrition savoury spread – 3  tbsp
  • Cumin seeds – ½ tsp
  • Water – 2 cups
  • Salt – 1 tsp

Procedure

  • Heat ghee/olive oil, add cumin seeds, ginger and garlic.
  • Then add onion, veggies and sauté well.
  • Add Iyurved’s Daily Nutrition Savoury Spread (order here) and mix well. Once done for 5 min, add rice and Sauté for two more minutes. 
  • Add water and cook in the medium flame for 3-4 whistles.
  • Serve!!

1 cup – 215 calories
Additional nutrition benefits ( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)

10. Cheese paratha with millet recipe:
Cheese paratha with millet recipe by Iyurved

Check the Recipe made with Ayurvedic spread by Iyurved- DAILY NUTRITION spread.

CHECK MORE HEALTHY RECIPES LOVED BY KIDS.

Common FAQ’s related to dinner for babies and toddlers:

1. What is the right time to introduce dinner to babies?

You may need to experiment with the time schedule to ensure that your kid is getting enough to eat. Dinner should preferably be served two to three hours before the nighttime bottle and her usual bedtime.

2. What are the foods to avoid for babies during dinner?

Avoid foods high in sugar and salt, such as canned foods, processed meats (such as sausages, hot dogs, and ham), and frozen dinners should be avoided. Give foods that are cooked properly. Avoid fresh vegetables and high-protein foods such as meat, egg, and spinach for dinner because they take longer to digest and may interrupt your child’s sleep.

3. When to introduce water or breastmilk to babies after dinner?

Water can be given to the babies: 10-15 minutes after dinner. Babies who are still breastfed or bottle-fed can be fed with milk one hour after dinner or 30 minutes before bedtime. (Right time to introduce water for the baby)

4. Is it true that introducing solids at dinnertime causes constipation in children?

When a baby first starts eating solid foods, he may become constipated (hard stools). It could be induced by high-starchy foods like rice, unripe bananas, apple sauce and potatoes etc. If your baby becomes constipated, change to whole wheat or barley cereal instead of rice cereal, and avoid unripened bananas and sweet potatoes. And, of course, moderation is a golden rule as an excess of any food might cause indigestion. (10 foods that help constipation in kids)

Dinner time is crucial, and adequate care should be taken when feeding them, as the consequences might be seen as late as midnight. So, don’t force the child to eat something if they don’t like it, even if it is highly nutritious. Choose foods that are easy to chew and swallow. Make sure the food is cool before serving. 

You can try these 10 dinner recipes in India for babies and enjoy your journey of motherhood and try more varieties of foods for your baby which is not only tasty but also nutritious and wholesome. 

Benefits OF ADDING DAILY NUTRITION SAVOURY SPREAD:
  • Improves muscle strength and body weight with high protein (6g protein in 1 serving)
  • Strengthens bones and improves height being rich in calcium
  • Boosts brain due to high omega-3 and natural brain herbs
  • Builds immunity due to presence of antioxidants and proven immunity herbs
  • Increases breast milk supply for lactating moms also provides folic acid for baby development

PRODUCTS:

We are happy to introduce our range of nutritious & tasty kid’s Ayurvedic foods!!
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 Ayurvedic spread is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

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छोटे बच्चों में आराम और रात की नींद का महत्व

Sleep Well Chocolate Spread

नींद वह सोने की जंजीर है जो आपके स्वास्थ्य और शरीर को एक साथ बांधती है। एक उचित रात की नींद का महत्व आपके बच्चों के समग्र विकास में सबसे महत्वपूर्ण कारकों में से एक है और स्वस्थ जीवन शैली का एक अनिवार्य हिस्सा है। इस लेख में हम जानेंगें बच्चों के स्वास्थय के लिए  एक अच्छी नींद का महत्व |अच्छी नींद आपके बच्चे के पूरे दिन पर सकारात्मक प्रभाव डाल सकती है। जब आपके शरीर में पर्याप्त आराम या नींद नहीं होती है, तो आप चिड़चिड़े महसूस कर सकते हैं, लेकिन जब बच्चों की बात आती है, तो नींद की कमी (अपर्याप्त नींद) के प्रभाव से कई विकास संबंधी समस्याएं हो सकती हैं। बच्चों को पर्याप्त रात की नींद लेने की जरूरत है ताकि वे खेल सकें, सीख सकें और अच्छा प्रदर्शन कर सकें। न केवल नियमित कामों के लिए, बल्कि मस्तिष्क को भी अपने सर्वोत्तम कार्य करने के लिए आराम करना पड़ता है।

अध्ययन से संकेत मिलता है कि जो लोग नींद की कमी के संपर्क में हैं वे आमतौर पर संज्ञानात्मक प्रदर्शन में गिरावट और मनोदशा में बदलाव का अनुभव करते हैं। यदि लगातार नींद की कमी रही है, तो मस्तिष्क काफी कम शक्ति पर कार्य करेगा। १० दिन ६ घंटे की नींद लेने से एकाग्रता में ४००% की गिरावट आती है। अधिकांश बच्चे पर्याप्त नींद नहीं ले पाते क्योंकि वे अक्सर स्कूल, पढ़ाई, खेल और अन्य गतिविधियों में व्यस्त रहते हैं। अनुशंसित मात्रा में नींद न लेने से आपके बच्चे के व्यवहार (मानसिक और भावनात्मक रूप से) पर प्रतिकूल प्रभाव पड़ सकता है। किसी भी बच्चे के लिए सोने की अनुशंसित मात्रा उनकी उम्र से प्रभावित होती है। बड़े होने पर बच्चों को अपेक्षाकृत कम नींद की जरूरत होती है। यहाँ एक सामान्य नींद गाइड है:

किसी भी बच्चे के लिए अनुशंसित नींद की मात्रा:

बच्चों की उम्रबच्चों की नींद (घंटे)
नवजात (0-3 महीने)14-17 घंटे
शिशु (4-12 महीने)12-16 घंटे
बच्चे (1-2 वर्ष)11-14 घंटे
पूर्वस्कूली (3-5 वर्ष)10-13 घंटे
स्कूल की आयु (6-13 वर्ष)10-12 घंटे
किशोर (13-18 वर्ष) 8-10 घंटे
अनुशंसित नींद की मात्रा

अच्छी नींद का महत्व:

निर्बाध और अच्छी नींद एक बच्चे को एक ही समय में शारीरिक रूप से आराम और मानसिक रूप से सतर्क रहने में मदद करती है। इसके अलावा पर्याप्त नींद से जुड़े और भी महत्वपूर्ण फायदे हैं।

विकास:

शोध में पाया गया है कि जब आपका बच्चा गहरी नींद में सोता है तो ग्रोथ हार्मोन स्रावित होता है, इसलिए आराम और नींद बच्चों के विकास के लिए महत्वपूर्ण है। बच्चों के विकास के लिए उन्हें ऊर्जा की आवश्यकता होती है। बच्चे दूध और भोजन से जितनी अधिक ऊर्जा लेते हैं, वह उनके विकास में जानी चाहिए। इसका सबसे अच्छा उपयोग तब किया जाता है जब बच्चे आराम कर रहे होते हैं या सो रहे होते हैं क्योंकि सारी ऊर्जा विकास की ओर मोड़ दी जाती है।

मस्तिष्क का विकास:

नींद मस्तिष्क के विकास को बढ़ाती है। कनाडा के एक अध्ययन (2008 स्लीप में प्रकाशित) के अनुसार, जिन बच्चों को 3 साल की उम्र से पहले रात में 10 घंटे से कम नींद आती है, उनमें भाषा और पढ़ने की समस्या विकसित होने की संभावना अधिक होती है। बच्चे का मस्तिष्क दिन में जो कुछ भी सीखता है, जब वह सोता है, संग्रहीत करता है।

स्वास्थ्य:

सोते समय मस्तिष्क संक्रमण से लड़ने वाले प्रोटीन को रिलीज करता है जिसे साइटोकिन्स कहा जाता है। रात में अच्छी नींद आपके बच्चे की प्रतिरक्षा प्रणाली को बढ़ावा देने और हमलावर बैक्टीरिया या वायरस से लड़ने में भी मदद करती है। (जानिए बच्चों के दिमागी विकास के लिए कुछ खाद्य पदार्थ)

जिस तरह पर्याप्त नींद का बच्चे के स्वास्थ्य और मस्तिष्क के विकास पर सकारात्मक प्रभाव पड़ता है, उसी तरह नींद की कमी बच्चों को नकारात्मक रूप से प्रभावित करती है। नींद की कमी के कुछ लक्षणों में चिड़चिड़ापन, तनाव में वृद्धि, विस्मृति, सीखने और याद रखने में कठिनाई शामिल हैं। इन सभी का परिणाम कम प्रेरणा भी हो सकता है।

नींद की कमी के कारण:

  • भावनात्मक कारक जैसे तनाव और मनोदशा संबंधी विकार
  • स्वास्थ्य संबंधी समस्याएं (जैसे सर्दी और खांसी से पीड़ित)
  • दिन की झपकी जो रात की नींद की दिनचर्या में देरी करती है और REM नींद (मस्तिष्क के कामकाज के लिए महत्वपूर्ण)
  • बुरे सपने या परेशान नींद
  • रात में बार-बार जागना या नींद के दौरान बात करना

नींद केवल मात्रा के बारे में नहीं है बल्कि गुणवत्ता भी महत्वपूर्ण है। कुछ सुझाव हैं जो बच्चों को अनुशंसित और अच्छी गुणवत्ता वाली रात की नींद दिलाने में मदद कर सकते हैं:

  • बेड टाइम रूटीन सेट करना (हर रात लगभग एक ही समय से शुरू होने वाला नियमित बेड टाइम रूटीन अच्छी नींद को बढ़ावा देता है),
  • सीमित स्क्रीन समय और सोने से कम से कम एक घंटे पहले बच्चों द्वारा मोबाइल फोन से परहेज करना,
  • बेडरूम में अँधेरा 
  • सीमित उज्ज्वल रोशनी
  • न्यूनतम ध्वनि
  • कोई कैफीन पेय नहीं (ऊर्जा पेय और कोला)
  • कहानी की किताबें पढ़ने से बच्चों को गहरी नींद आने में भी मदद मिलती है

अध्ययनों से पता चलता है कि नीचे दिए गए भोजन को शामिल करने से बच्चों को अच्छी नींद आने में मदद मिल सकती है। नींद मेलाटोनिन से जुड़ी होती है, जो अंधेरे की शुरुआत में मस्तिष्क में पीनियल ग्रंथि द्वारा स्रावित एक हार्मोन है, जो नींद के चक्र की शुरुआत करता है। चूंकि मेलाटोनिन विभिन्न प्रकार के खाद्य पदार्थों में पाया जा सकता है, उन्हें आपके बच्चे के आहार में शामिल करने से अच्छी नींद लेने में मदद मिल सकती है।

रात की नींद के लिए खाद्य पदार्थ:

पिस्ता

ज्यादातर नट्स में मेलाटोनिन की अच्छी मात्रा होती है। मेलाटोनिन एक हार्मोन है जो सोने में मदद कर सकता है। पिस्ता में प्रति ग्राम 660 एनजी मेलाटोनिन होता है, जो इसे नींद लाने वाला जैकपॉट बनाता है। यह प्रोटीन, विटामिन बी6 और मैग्नीशियम से भी भरपूर होता है, ये सभी बेहतर नींद में योगदान करते हैं।

केला

यह फल नींद के लिए एकदम सही है। केला पोटेशियम, मैग्नीशियम, विटामिन बी 6 और कार्ब्स से भरा हुआ है जो नींद की गुणवत्ता में सुधार कर सकता है और अच्छी नींद लेने में मदद करता है। यह तनाव को कम करता है, मांसपेशियों में ऐंठन को कम करता है और हैप्पी हार्मोन (सेरोटोनिन) और स्लीप हार्मोन (मेलाटोनिन) का उत्पादन करके नींद-जागने के चक्र को नियंत्रित करता है।

कीवी

सोने के प्रयोजनों के लिए अन्य महान फल कीवी है। सोने से पहले 1-2 मध्यम आकार की कीवी खाने से अच्छी, लंबी और शांति से सोने में मदद मिलेगी।

शकरकंद

शकरकंद पोषण का पावरहाउस है। फाइबर में उच्च, वे संतृप्त वसा में भी कम होते हैं और विटामिन ए, सी और बी 6 के साथ-साथ पोटेशियम और मैग्नीशियम का एक अच्छा स्रोत होते हैं। विटामिन बी 6 न केवल सेरोटोनिन उत्पादन (खुशी का हार्मोन) में मदद करता है, बल्कि नींद उत्प्रेरण हार्मोन मेलाटोनिन को भी उत्तेजित करता है। तो, यह आश्चर्य की बात नहीं है कि वे सही नींद सहायता हैं।

दूध

अध्ययनों के अनुसार, मस्तिष्क में सेरोटोनिन (हैप्पीनेस हार्मोन) की उपस्थिति हमें शांत करने और नींद शुरू करने में मदद कर सकती है। हमारे केंद्रीय तंत्रिका तंत्र में स्वस्थ सेरोटोनिन और मेलाटोनिन का स्तर अक्सर ट्रिप्टोफैन (भोजन में पाया जाने वाला प्रोटीन जो मूड और नींद में मदद करता है) की उपस्थिति पर निर्भर करता है जो स्वाभाविक रूप से गाय के दूध और बादाम के दूध दोनों में पाया जाता है। सोने से पहले अपने बच्चों को एक गिलास गर्म दूध पिलाने से बच्चों को जल्दी नींद आने में मदद मिल सकती है।

कैमोमाइल फूल

एक और पेय जो बच्चों के लिए अच्छा है वह है पानी में पीसा हुआ कैमोमाइल फूल। सदियों से, इसका उपयोग औषधीय प्रयोजनों के लिए मन को शांत करने और हल्की नींद लाने के लिए किया जाता रहा है।

ओट्स

ओट्स में ट्रिप्टोफैन भी होता है, जो सोने से पहले शरीर को आराम देता है। अच्छी नींद के लिए इसका पर्याप्त मात्रा में सेवन करना जरूरी है। ओट्स मेलाटोनिन से भी भरपूर होता है जो इसे सही नींद में सहायक बनाता है।

बनाना पिस्ता चॉकलेट मूस बनाने की विधि:

आइए हर भोजन को जड़ी-बूटियों और मेवों से स्वादिष्ट और पौष्टिक बनाने का प्रयास करें।

Banana Pista Mousse made with Ayurvedic Chocolate Spread

आयुर्वेद के गुप्त स्वास्थ्य घटक- डेली न्यूट्रिशन स्प्रेड से बनी रेसिपी देखें।

बच्चों द्वारा पसंद किए जाने वाले अधिक स्वस्थ व्यंजनों की जाँच करें।

उत्पाद/प्रोडक्ट्स:

हमें बच्चों के लिए पौष्टिक और स्वादिष्ट उत्पादों की अपनी श्रृंखला पेश करते हुए खुशी हो रही है !!

हम जानते हैं कि प्रतिदिन स्वस्थ भोजन तैयार करना और खिलाना एक बहुत बड़ा काम है, और भी कठिन है जब बच्चे अपने द्वारा चयनित भोजन खाने वाले होते हैं। बच्चे कुछ खाद्य पदार्थ और प्रारूप को पसंद करते हैं। बच्चों को हर रोज कड़वी आयुर्वेदिक जड़ी बूटियां, तरह-तरह की सब्जियां, फल, मेवा और बीज खिलाना आसान नहीं होता।

आयुर्वेदिक जड़ी बूटियों के साथ मिश्रित, यह अनूठा उत्पाद बिना किसी झंझट के बच्चों को प्रतिरक्षा(इम्युनिटी), मस्तिष्क के विकास (ब्रेन डेवलपमेंट) , हड्डियों की मजबूती(बोन स्ट्रेंथ) और समग्र विकास (ओवरॉल ग्रोथ) के लिए दैनिक पोषण (डेली न्यूट्रिशन) प्रदान करने का एक आसान उपाय है।


Iyurved's Kids and Teens Sleep Well Chocolate Spread
Ayurvedic Chocolate Spread

आयुर्वेदिक जड़ी बूटियों के साथ भारत का पहला स्वादिष्ट किड्स न्यूट्रिशन।

बच्चों और किशोरों के लिए स्लीप वेल  चॉकलेट स्प्रेड | 0% संरक्षक | 0% रिफाइंड चीनी | 0% पाम तेल | कैमोमाइल फूल और लेमन बाल्म के साथ  | यहाँ आर्डर करें

बच्चों के लिए दैनिक पोषण: प्रतिरक्षा, मस्तिष्क विकास, हड्डियों और समग्र विकास के लिये

(शिपिंग केवल भारत और सिंगापुर में )


छोटे बच्चों और किशोरों के माता-पिता के लिए बच्चों के पोषण और स्किनकेयर समुदाय में शामिल हों।

पोषण विशेषज्ञ द्वारा अनुशंसित खाद्य पदार्थ और उपचार।


और ब्लॉग पढ़ें:

10 AMAZING HEALTH BENEFITS OF BOTTLE GOURD/ LAUKI

Right since our childhood, we have always heard that green vegetables are the healthiest and it is important to consume them every day. Amongst them, bottle gourd/lauki is one and it’s known for its nutritional powerhouse and health benefits. However, when it comes to babies and children, we always think twice before giving them any food. There are many parents who wonder if they may give their newborn bottle gourd or lauki. The answer is yes, you can totally give them. So, let’s look into the nutritional information and the amazing health benefits of bottle gourd and its juice for babies and toddlers.

WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.

WHEN CAN I GIVE MY BABY BOTTLE GOURD FOR THE FIRST TIME?

Bottle gourd is a simple to digest vegetable that can be given to kids as young as six months old. When you first start, use steamed bottle gourd puree. Begin with 1 tablespoon of bottle gourd puree and progressively increase the amount as the baby grows. Of all the vegetables, this is perhaps the least reactive. 

As it’s easily digestible, it is preferred for babies, the elderly, and the sick. The majority of the bottle gourd is water, with the rest containing important vitamins and minerals.

Bottle gourd – Nutritional facts

Bottle gourd contains 15 calories per 100 g with 96 percent water content. It is high in dietary fibre, vitamin C, riboflavin, zinc, thiamine, iron, magnesium, and manganese, and low in saturated fat and cholesterol. (Food with B vitamins and why do you need them?)

Nutritional information of bottle gourd
Nutritional information of Bottle gourd / Lauki

10 Health benefits of bottle gourd for babies and toddlers:

Here are proven health benefits of bottle gourd  for babies and toddlers:

1. Great source of vitamins and minerals

Bottle gourd is an excellent source of vitamins and minerals such as vitamin C, vitamin B, vitamin A, vitamin E and iron, folate which are important for a child’s growth and development. Parents must ensure that their children, especially infants, have a well-balanced diet to avoid nutritional deficiencies. Therefore, feeding your baby bottle gourd is an excellent option to start with. 

2. Treats constipation and diarrhea

Bottle gourd acts as a natural laxative and helps to alleviate constipation and diarrhea in babies. This is due to the vegetable’s high water and fibre content, which aids in the cleaning of the digestive tract and facilitates bowel movement. (Home remedies and foods for constipation in kids)

3. Reduces acidity in babies

The bottle gourd is used to treat stomach ulcers. When a baby has indigestion, they can develop acidity. In most cases, indigestion causes the stomach to create more acid than is required, resulting in acidity. Bottle gourd can help to decrease this.

4. perfect thirst quencher

It is a great thirst quencher for kids because it contains roughly 96 percent water. It also prevents fatigue and keeps the body cool and rejuvenated in summers by lowering the body’s heat. ( What is the right time to introduce water for baby?)

5.Excellent deworming food for babies

Bottle gourd seeds are one of the traditional remedies for worms in the intestine. Bottle gourd seeds can be boiled, ground into a paste, and given to babies (not more than 2 teaspoons). (Deworming foods for kids)

6. Good for urinary infection

Infections of the urinary tract are fairly prevalent in babies. One of the causes for this is because the baby’s body does not have enough water. Infections can occur if there isn’t enough water to clear the bacteria out of the urinary tract. Feeding your baby bottle gourd on the regular basis can reduce Urinary tract infections.

7.Protects liver

Infants are more likely to develop liver illnesses such as jaundice or hepatitis. Feeding bottle gourd which is rich in vitamin C to your babies helps to remove toxins and also protects the kidneys and liver from oxidative damage.

8. Good for heart health

Bottle gourd/lauki has a store of essential minerals and trace elements that help in maintaining good heart health in babies as well as adults. Its low sodium and high potassium content help to lower cholesterol levels, control blood pressure and promote adequate blood flow to the heart.

9. Great stress reliever 

One of the health benefits of bottle gourd is its inherent capacity to relieve stress. Bottle gourd has a significant quantity of choline, a neurotransmitter that aids in the improvement of brain functioning and the prevention of stress, depression, and other mental illnesses. This has a relaxing impact on both children and adults.

10. Promotes skin health

The high antioxidant – Vitamin C in bottle gourd helps to treat skin allergies and rashes in kids and create a youthful glow. Not only does including this vegetable in your diet help but putting its juice to your face offers you an instant, healthy glow. (What are the causes for acne in kids and how to treat them?)

Health benefits of bottle gourd juice for babies and toddlers:

Not just the vegetable but also its juice offers numerous health benefits. Bottle gourd meaning in hindi – lauki is quite popular for its juice.  Let’s look into the benefits of lauki juice.

  1. The benefits of lauki juice are not confined to the body and skin; it is also beneficial to the hair. Premature hair greying in children is most common these days and is mainly due to nutritional deficiencies. Early in the morning, drinking a glass of bottle gourd juice can help prevent the formation of grey hair. ( Reason for hair fall in kids)
  2. Sesame oil mixed with the juice is an excellent remedy for insomnia. It’s a good idea to massage the scalp every night with this preparation. (not recommended for babies below 1 year) 
  3. If your kids suffer from mental illness, epilepsy or stomach acidity or indigestion as well as mouth ulcers then bottle gourd juice is a great remedy.
  4. The bitter form of bottle gourd is used as a cardiac tonic, a poison antidote, and a tonic for bronchitis, cough, asthma, and liver illnesses. You can give a teaspoon of this juice to your babies. 
  5. A glass of bottle gourd juice mixed with a pinch of salt can help minimize sodium loss from the body (salt can be avoided for babies below 1 year of age).
  6. Bottle gourd juice is an alkaline mix that helps to reduce the burning feeling in the urinary tract.
  7. Benefits of lauki juice, extracted from leaves is also proven medicine for jaundice.

Steps to prepare bottle gourd/ lauki juice:

Following are the steps for making lauki juice: (Summer drinks for kids)

  • Cut off a piece of the end and taste it first, then proceed. Using a lauki that has a bitter flavour is not recommended.
  • Then, peel off the entire skin from the lauki, and cut it into little pieces. Mix them in a blender.
  • Black pepper and salt can be added to suit your tastebuds. You can also increase the flavour by adding mint leaves, ginger to your juice. ( Avoid pepper and salt for children below 1 year of age)
  • You can also add a few drops of lemon or amla to the lauki juice to enhance its flavour and antioxidant content.
  • Combining other veggies with lauki juice is not recommended because it may have a detrimental impact on your health.

Before giving your infant bottle gourd, there are several precautions to follow:

  • Baby’s age:  When a baby is about 6 months old, bottle gourd can be introduced to his or her diet. It is critical to introduce semi-solid foods during this stage for the baby’s health and development.
  • How to offer bottle gourd to your baby: Peeling the hard outer covering, cutting it into little pieces, and heating them is one of the best ways to provide bottle gourd to your baby. The vitamins in it are washed out during the boiling process, so don’t boil it. Steaming is a better option.
  • How much bottle gourd to feed: The amount of bottle gourd to use is determined by the baby’s age. When the baby is at the age of six months, only a couple of tablespoons are required. As the infant grows, you can increase the amount of bottle gourd.

More and more parents throughout the world are adopting bottle gourd into their baby’s diets as they learn about the health benefits of bottle gourd. Bottle gourd, on the other hand, should not be consumed uncooked because it might be detrimental to the stomach and intestines. (7 foods to boost immunity in kids)

In conclusion, bottle gourd is beneficial to both the physical and mental health of your children. It will make a world of difference if you incorporate it into the baby’s weekly menu.

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PARENT REVIEWS:

Some parents have been kind enough to share their journey with us. Let’s hear them to closely understand the benefits of Ayurvedic spreads by Iyurved.

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