Sleep (Health & Foods)

Bedtime routine for Kids and Teens

bedtime
| nirkayani

Does your child wakes up multiple times in the night and is unable to sleep back? Is your child restless, moody or irritated during the day as a result of a lack of sleep? Is he/she unable to focus and feel sleepy during the day? Are they getting the recommended amount of sleep according to their age? Many parents are concerned about helping their children have a sound sleep. Here is the proper bedtime routine for kids and teens which can help them to get rid of their sleep related issues. Let’s dive deeper into it.

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Importance of sleep

One of the most important aspects in your child’s overall growth and a necessary part of a healthy lifestyle is a good night’s “Sleep”. A decent sleep can make a positive impact on your child’s entire day. Kids need to get enough night sleep so they can achieve their necessary growth milestones, play, learn and perform well.

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.

Also check, Improper sleep cycle in kids with ADHD and ASD

Sleep chart for kids and teens

When a newborn is introduced to the world, they will sleep all day and night. After 3 months, the baby’s sleep cycle will gradually change as he/she spends more time awake. In this case, you should modify the bedtime routine of your kid. But parents usually don’t know how much their kid should sleep or how often they should take naps. A sleep chart can help parents to keep track of their kid’s sleeping/napping time.

Kids ageNap time
(hours)		Total Sleep time(Hours)
[Night sleep + Nap time]
0-3 months     –    Newborns7-9 hrs 14-17 hrs
4-12 months   –      Infants4-5 hrs 12-16 hrs
1-2 years        –     Toddlers2-3 hrs 11-14 hrs
3-5 years        –   Preschoolers 1 hr 10-13 hrs
6-13 years     –  School aged – 10-12 hrs
13-18 years    –    Teenagers – 8-10 hrs

Also check, Tips to improve academic performance in kids

The sleep chart will change according to the age of the kids. Why does sleep time / bedtime routine vary with age? Let’s find more details below

Newborns (0-3 months old)

Newborns are not aware of days and nights. They sleep continuously regardless of the time of day or night, they frequently wake up to eat since their tiny tummy can’t store enough breast milk that keeps them full for a long time. They often wiggle their hands and legs, smile and make sucking noises while sleeping. It is totally normal and they don’t follow any kind of sleep pattern. At the end of 3 months, they will get used to the bedtime routine and will have the longest period of sleep upto 6 hours. 

Also check, Colic in babies

Infants (4-12 months old)

After 3 months, babies begin to stop having night feedings and are able to sleep for 6 to 12 hours straight. Although all infants occasionally wake up during the night, they sleep on their own. As your infant has sleep patterns more similar to those of an adult, maintaining an appropriate bedtime routine including morning nap (9 to 10 am), afternoon nap (12 pm to 2 pm) , evening nap (3 pm to 5 pm) and good night sleep is a top priority during this time.

Also check, Teething facts in babies

Toddlers (1-2 years old)

Toddlers may quit their morning and evening nap routine. They normally get up between 6 and 8 a.m. and go to bed between 7 and 9 p.m. Your child might start to wake up at night due to separation anxiety. Toddlers may start to have dreams and nightmares because they have trouble differentiating them from reality.

Also check, Nutrition tips for toddlers

Preschoolers (3-5 years old)

Preschoolers will get used to the bedtime routine. Sleep issues are more likely to happen in preschoolers due to postponing/ delaying the sleep time or getting bad dreams. Maintain a consistent bedtime and sleep schedule to ensure that your children are aware of the bedtime rules and be reasonable with how you manage them. 

Also check, Growing leg pain at night

School aged children (6-12 years old)

At this age, bedtimes get progressively late due to homework, a busy social life, and time spent on computers and TV.

Also check, Tips to improve concentration

Teenagers (13-18)

Many teenagers don’t get 8 hours of proper sleep. As their school begins early and due to busy schedules, the amount of their sleep time reduces. Their sleep cycle will change itself and the issue is made worse by bright lights emitted by electronic devices, which prolongs the release of sleep hormone (melatonin). Before 11 p.m, most teenagers simply aren’t tired enough to go to bed.

Also check, Link between gut and sleep

Tips for maintaining a proper bedtime routine

Your kid/teen can sleep peacefully if you keep following the below mentioned bedtime routine.

Newborns 
  • Give your baby a warm bath and put him/her into comfortable clothing before bed.
  • Dim the lights and lower the noise level.
  • Breastfeeding, snuggling, rocking, and using a pacifier can help to relax a baby and sleep peacefully.

Also check, Benefits of massage for babies

Infants
  • Give your baby a warm bath and put him/her into comfortable clothing before bed.
  • Dim the lights and lower the noise level.
  • Try massaging your baby’s back
  • Sing a lullaby or speak softly to let your baby know you are there
  • Gently pat their forehead 

This aids your infant in learning to comfort themselves to return back to sleep on their own.

Also check, Growth and development of premature infants

Toddlers
  • Reduce the morning nap hours
  • If your child resist to sleep, be kind with them
  • Follow bedtime activities like warm bath and telling bedtime feel good stories 
  • Use dim lights and mild music
  • Give them soft blankets for comforting 
  • Give them toys like stuffed animals for their safety

Also check, Food recipes for 1 year old

Preschoolers
  • Don’t feed your kid sugary or caffeine rich drinks
  • Don’t allow them to play games in computer or mobile phones and watch television before bedtime
  •  Make sure your child is aware of bedtime boundaries you set.
  • Don’t underestimate their night time fears. 
  • Reassure and soothe your child.

Also check, How to get a sound sleep?

School ageD children and Teenagers
  • Keep the bedroom silent, gloomy, and cool.
  • Let your kid finish their homework and switch off their gadgets an hour before bed. 
  • Mobile devices might be switched off  and kept away from the bed.
  • Avoid watching television or playing video games before bedtime
  • Encourage your kid to take a warm bath or read books before bed
  • Avoid drinking coffee, soda or energy drinks before bedtime.

Also check, Importance of sleep in kids

Foods that help your kids to sleep well

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. Also, for younger kids, powdered pumpkin seeds can be an option.

Also check, Other benefits if pumpkin seeds

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.

Also check, What nuts are easy protein sources?

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.

Also check, Health benefits of chamomile

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.

Also check, Remedies for head ache in kids

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.

Also check, Benefits of dark chocolate

Product

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

food for brain

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

For Kids who are Hyperactive and don’t have proper sleep cycle, give Kids & Teens Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER |

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Benefits of Brahmi in Brain Development

Benefits brahmi
| nirkayani

Does your child face difficulty in paying attention? Does he/she struggle to focus? Is your child forgetting tasks easily? Is your child not able to speak fluently? If yes, this may be a signs of decline in the cognitive functions of the brain. Fortunately, an ayurvedic herb called “Brahmi” helps in improving the brain development and cognitive functions! Let’s know more about the benefits of brahmi.

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What is brahmi?

Brahmi, Bacopa monnieri is a creeping herb that helps to increase the cognitive functions of the brain thereby improving the memory, attention and focus of a child. It contains various bioactive compounds like bacosides, bacogenins, bacopasides, bacopa saponin, cucurbitacin, triterpenes and flavonoids. Brahmi’s benefits are not only restricted to brain development but it also increases immunity, prevents hair fall, treats gastric issues, cold, cough and congestion. 

Also check, Brain development foods for children

Health benefits of Brahmi: 

There are numerous benefits of brahmi. Some of them are listed below:

Cognitive development 

Cognitive development refers to a child’s capacity for thinking, exploring, and problem-solving. Cognition develops alongside the brain. The impairment in cognitive functions is the issue when a kid struggles to learn, focus, pay attention and memorise things. Brahmi is a nootropic herb. Nootropic means “cognitive enhancers” which helps in increasing the memory and learning ability of a child. The bacosides in brahmi reverses the cognitive impairment thereby increasing the memory power. According to a research, brahmi enables faster sensory response and improved visual data processing capacity in school- aged kids. A study suggested that brahmi improves the logical memory of the children with Attention Deficit Hyperactivity Disorder (ADHD). It also helps in treating a learning disabilities like dyslexia.

Also check, A healthy diet plan for ADHD

MEMORY BOOSter

Memory is responsible for processing and recalling recent information by the students so that they can achieve their tasks. Children having trouble with short-term or long-term memory face difficulties in arranging the information and understanding the topic. These kids usually fall behind in class. Developmental disabilities cause memory problems in children. Brahmi is a superfood for the brain and is believed to sharpen the brain by protecting cells and increasing chemicals associated with learning and memory. It is also called as “brain tonic” because it can reach the brain to positively influence challenging activities and to engage the central attention. Its also shown to improve spatial learning and retaining power in kids. 

Also check, Tips to improve concentration

SPEECH

Language development of the child is an important aspect of a child’s overall growth and development. But speech and language problems are the most common developmental delay a child faces. Stammering is a neurodevelopmental disorder in which children have speaking difficulty and struggle to talk clearly and fluently. A study proved that massaging with brahmi oil in the head can help to treat stammering. The cognitive power can be stimulated by this process. Being lipophilic, brahmi play a prominent role in the central nervous system where it improves speech and response speed in kids.

Also check, Foods to improve speech

ANXIETY

Anxiety and stress causes real physical changes in the body, including harming the neurological, endocrine, and immune systems. Brahmi is an adaptogenic herb. Adaptogens help in increasing the concentration of dopamine and serotonin hormones which make the body fight against stress, anxiety and fatigue. Amongst many benefits of brahmi, the most important is that, it can be a natural way to enable our kids’ bodies to handle and tolerate stress way better.  The bacosides present in the brahmi helps in decreasing the anxiety thereby increasing the learning ability, immunity and weight in teens.

Also check, How to handle anxiety attack in kids

DEPRESSION

Depression is the most common mental health condition due to persistent sadness caused by prolonged stress. It causes loss of appetite, lack of sleep and low self esteem in teens. The phytochemicals like bacosides, bacopasaponin and bacopasides in brahmi is proved to have anti-depressive activity. It might be beneficial for enhancing psychological health. Also, it helps to manage the mental diseases like depression, stress, and schizophrenia.

Also check, Tips for dealing with post-partum depression

SLEEP

This herb can help children to improve sleep and thus health benefits of brahmi include not only reducing stress but also improving overall well-being. In today’s world, children live in a world of electronic devices. Their exposure to gadgets and their electro-magnetic frequencies (EMF) starts from birth or even earlier on. One of the many negative consequences of this life style is improper sleep. Insufficient sleep affects the brain development, immunity, weight and growth related issues. Brahmi is a fantastic sleep inducer. Brahmi induces sleep in both kids and adults. It contains an amino acid called tryptophan which can later converted into serotonin. Serotonin provides soothing effects to the brain, helps to relax and also promotes good sleep.

Also check, Foods that improve sleep

CEREBRAL BLOOD FLOW

Cerebral blood flow (CBL) is important to provide oxygen and nutrients to the brain. Lower cerebral blood flow (CBL) causes damage of brain tissues that leads to cognitive decline and memory related issues. As study suggested, brahmi increases cerebral blood flow which contributes to neuroprotective property and improves cognitive function of the brain.

Also check, Omega 3 for brain development

How to take Brahmi?

There are different ways to achieve the benefits of brahmi. Here are some of the ways to take brahmi:

  • Take brahmi powder (300mg per day) and mix it with the meal or honey or milk.
  • Add brahmi leaves (2-3 pieces) and honey in the tea pot with water. Squeeze the leaves and drink the tea.
  • Massage your head with brahmi oil for 30 minutes and rinse well.

Also check, Best drinks for brain health

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VOCAL STIMMING IN AUTISM

autism stimming
| aadyasathe

Does your child intonate more frequently? Intonation refers to the pattern of utterance. It refers to the rise and fall in voice during verbal expressions. How does it connect to autism? What are stimming types in autism? Children with autism frequently have peculiar intonation patterns, either using little intonation, which produces a flat or robotic sound, or extreme intonation can also sound weird. Absurd repetitive sounds made by the child refers to Vocal stimming. Children practice vocal stimming upon getting triggered.

Let’s understand more deeply.

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What is vocal stimming IN AUTISM?

Vocal stimming, often referred to as auditory stimming, is a form of self-stimulatory behaviour that uses the vocal cords, lips, and mouth. It’s one of the specific diagnostic marker in case of the autistic kids. Some examples of vocal stimming include in autism:

  • Random humming or singing
  • Screaming and shouting
  • Squealing or shrieking 
  • Mimicking certain sounds on repeated basis
  • Groaning or grunting
  • Throat clearing
  • Absurd high and low pitched sounds
  • Whistling
  • Repetition of random sounds (phrases)

Also check, Early signs of Autism in kids.

How does vocal stimming help the child?

A Child practices self-stimulatory conduct for a variety of reasons. Self-stimulatory behaviour in those with autism may:

  • Helps in getting over stress
  • Provides internal pleasure
  • Helps in enhancement of the focus
  • Aids in conveying the emotions
  • Expression of excitement, anger or fear

Also check, Stimming in Autistic kids.

DAMAGING EFFECTS

  • If an individual with autism stims vocally while performing any task, it can result is focus diversion due to distraction voices
  • A person with autism may be unable to interact with others if they have persistent vocal stimming. People who vocal stim frequently might not be able to engage in daily tasks. They might also be prevented from places like the workplace, public areas, and classrooms.
  • Additionally, vocal stimming can cause an autistic person to stim in a harmful way to themselves.
  • Vocal stimming can have negative physical, mental, or social effects on some people, especially those with autism, even if it is less risky than physical types of stimming where people can hurt themselves.
  • The abnormal intonations can often affect speech

How to manage it?

Teach them when and where the behaviour is appropriate instead of trying to stop it.

1. Identify the triggers:

The potential sources of trigger must be identified. An autistic individual  always responds over some triggers that provoke him/her. For example: Loud noises in the background can trigger an autistic child to make loud absurd noises like “Brr-Brr” in order to get over with the unpleasant environment. 

2. Make rules:

One must hold a realization that stimming offers ultimate comfort to the autistic kids and is the easiest way for them to cope up with their emotions. But this type of behaviour in the long run, on a continuous basis can pave a way for social disapproval. Thus, allot time for stimming or restricting the stimming only for some particular activities so the child won’t practice it again and again more number of times. For example : Asking the child to practice stimming only when at the house and to try to restrict and slowly reduce it at public places.

3. Set up regular routines:

Try to follow a consistent schedule for your everyday duties. Mealtimes, daily duties, leisure time, and times for work, study, or the child’s job can all be a part of the routine. Routines can assist individuals in avoiding being over- or under-stimulated and will lessen their need to stim. Regular routine helps in being consistent with the routine and not lets an individual stim for mere distraction.

4. Discover alternatives to vocal autism stimming:

Provide a fidget toy or any other alternative activity to the person who stims. Offer substitute activities that will achieve the expected goal. The individual who stims, for instance, can play sports for an hour and then create art for another. Encouraging someone to take a singing class may enable them to sing in a different way if they hum or sing as vocal stimming.

5. Consult experts for guidance and support:

Think about ABA therapy or occupational therapy as examples of different forms of therapy. Another alternative for stimming support is personal behavioural support. It might enable someone to identify and avoid their stimming triggers. For an Individual who is a stim user, Individual therapy is better suited. In the similar way family therapy can be helpful for families that include a stim user.

Also check, Types of Therapies for Autism.

Type of diet that can help to reduce the symptoms

1. Nuts:

Almonds, pistachios, walnuts, and macadamia nuts all have unique qualities to offer. Macadamias support healthy brain functioning and pistachio nut oils store fatty acids and fight inflammation. Almonds aid with memory improvement. They all help in alleviating ASD symptoms.

Also check, Best Nuts and seeds for protein.

2. Seeds:

Flaxseeds are a great source of fibre and omega-3 fats. They help in enhancing the parts of the brain involved in controlling mood and cognition. Flaxseeds are best eaten ground, and can easily be added to baked goods, oatmeal, sprinkled on salads, or desserts. According to research, Muskmelon seeds help in increasing oxygen flow to the brain thereby calming and making it stress free. Seeds rich in omega-3 and Vitamin E  help in maintaining brain health.

And Also check, Health benefits of pumpkin seeds.

3. Ashwagandha:

Ashwagandha’s most highly valued advantages includes it beneficial effects on stress, anxiety and mood. The ingredients in ashwagandha have anti-inflammatory, brain-protective, and stress-reducing properties that may shield your body from a number of ailments. Ashwagandha is offered at nutritional stores and health food markets in the forms of powder, extract, and supplements.

Also check, Health benefits of Ashwagandha.

4. Shankhapushpi:

According to Ayurveda, Shankhpushpi relieves tension and anxiety and helps in calming the brain. Its Medhya (improves intelligence) characteristic also helps memory by functioning as a brain tonic. Take Shankhpushpi powder with warm milk or water as it assists in improving focus and memory.  Shankhapushpi is a traditional remedy for increasing the functioning of the brain. The powerful antioxidants and flavonoids present in it improve the memory capacity, focus, concentration, calmness, alertness of an individual. Since it is a brain tonic and stimulator, people taking Shankhapushpi have improved memory, reasoning, problem-solving, and other cognitive abilities.

5. Brahmi:

A wide variety of herbs with therapeutic properties are the center of the ayurvedic world. Brahmi is a popular herb in Ayurveda and is one of these because it can transform your health from unhealthy to highly healthy. It helps to enhance focus and memory. Some of the chemical constituents in brahmi stimulate the neural pathways involved in cognition, which aids in the development of cognitive skills. Furthermore , this plant finds its use in treating dementia, ASD and also other mental diseases like Alzheimer’s. So it helps in maintaining brain health.

6. Sage herb:

Sage is a herb you shouldn’t overlook if you wish to improve your memory. It is power packed with antioxidants. They help in improving the coping strategy in your brain. It helps in sharpening the memory, maintaining brain functioning and coping with speech related issues.

7. Cocoa:

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

Also check, Benefits of Cocoa powder.

Iyurved brings in a plethora of benefits through its organic products enriched and fortified with the ayurvedic herbs! Brain booster chocolate spread is a perfect concoction of nuts, seeds, herbs and antioxidants. Formulated with 14 nutrient-rich ingredients individually contributing to maintaining a sound brain health!

Products

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

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

For Behavioural disorders and speech improvement, give Kids & Teens Brain Booster Chocolate/ Savoury Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with SHANKHAPUSHPI, ASHWAGANDHA, BRAHMI | Contains OMEGA 3, PROTEIN | ORDER |

CHECK MORE PRODUCTS FOR:

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

what is the down's syndrome

READ MORE BLOGS:

Improper Sleep cycle in ADHD and ASD kids

how to sleep fast
| aadyasathe

Have you spotted your little one roaming in the whole house late at night? Does he wake up suddenly in the middle of night and is unable to sleep back? Does he often wakes up multiple times from sleep upon small sounds ? If yes, these are strong signs of an improper sleep cycle. Children with ADHD (Attention Deficit Hyperactivity Disorder) are twice as likely to experience sleeplessness than their peers, while children with ASD (Autism Spectrum Disorder)  are two to three times more likely. Improper sleep cycle can in turn disturb the entire schedule of the day by not letting the child properly focus in performing his daily activities. Thus it’s very important to understand this issue better and take appropriate steps in this regard.

Let’s try to dig a little deeper into it!

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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.

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WHAT CAUSES SLEEP PROBLEMS IN CHILDREN?

Some of the likely causes include side effects of medications, comorbid medical issues and genetic abnormalities that mess with the sleep cycle.

1. Side effects of medications: Treatment of ASD and ADHD involves the use of high power medications for treating anxiety, depression. This can in turn affect the mental state of the child and can also affect his/her timely routine. These medications may result in disturbed sleep patterns due to hyperactivity before bedtime. Another typical side effect of antipsychotics and ADHD drugs given to children with ASD is drowsiness.

2. Comorbid health conditions: Individuals with autism also suffer from gastrointestinal issues, attention deficit hyperactivity disorder (ADHD), or anxiety. They combinedly interfere with proper goodnight sleep. For instance, constipation-related cramps may keep a person with autism up at night. Sensory sensitivity to light, sound, or touch may be a factor in trouble falling asleep.

3. Abnormal Geneplay: Inverse melatonin (Sleep hormone) mechanism is seen in case of kids with ASD. As compared to others, their levels peak in the morning, which affects their sleep-wake pattern. And thus they face severe difficulty with sleep at night.

WHY IS PROPER GOODNIGHT SLEEP IMPORTANT?

A peaceful night sleep is very precious to keep the brain proactive all along the day. It is a must for leading a healthy life. Your brain organises the events of the day before while you sleep, sharpens your memory, and causes the production of hormones that control your mood, energy level, and mental clarity. For this, the brain needs 7 to 8 hours of sleep to finish its work. Without proper sleep, it gets harder to concentrate and respond quickly. Sleep is crucial for several brain processes, including the communication between nerve cells (neurons). So, you must be wondering right? How can we regularize our sleep cycle?

Continue reading to get to know about some effective sleeping tips!

TIPS TO IMPROVE SLEEP

Humans are indeed creatures of habit! Let’s look at some effective ways to fall asleep.

  1. Bedtime setting: Good sleep habits are encouraged by a consistent bedtime routine that begins at approximately the same time each night. Younger children may feel more prepared for sleep if they have a nightly routine that includes a bath, story, and bed. A quiet conversation with you about their day followed by some alone time to relax before lights out may be part of the routine for older kids. For example: 30 minutes before bedtime, start some quiet activities like reading or drawing in the family room. Then 15 minutes before bedtime, get your child to clean their teeth and go to the toilet.
  1. Sleep with weighted blanket: Kids with neuro-developmental problems like ADHD and ASD frequently have poor sensory perception making it difficult for them to grasp where their bodies are in space. Over the course of the night, a thick, weighted blanket can exert deep pressure on the body’s muscles and joints, helping with the control of an unbalanced sense of self and help in calming an overactive central nervous system. The body’s natural ability to fall asleep can be supported by regulating and soothing the senses.
  1. Enough physical activity: Encourage your youngster to be more active during the day if you can. Ample natural light during the day also aids with sleep, so it’s ideal if your youngster can be active outside. For eg: Simple activities like skipping, jumping or jogging helps the child to remain proactive and also strengthens the muscles. It gives the child a sense of satisfaction about the activity performed. At the end of the day, a feeling of relaxment can help the child to sleep peacefully.
  1. No stimulants before bed time:  Energy drinks, coffee, tea, chocolate, and cola all contain caffeine. Make sure your youngster stays away from these things, especially later in the day or at night. Because it acts as a stimulant and can mess up with sleep. If your child stays away from excitement, TV, and screens an hour before bed, they are more likely to relax and fall asleep at ease.
  1. Set up a sound and comfortable environment:  The environment around directly casts its impact over sleep. Children with ADHD or ASD may find it difficult to sleep in a noisy or disturbed place. Make sure your child’s sleeping area is peaceful, dimly lighted, and not too hot or cold. Gradually remove items that can prevent your child from falling asleep pleasantly. A favourite soft toy on the bed, for instance, would be OK. However, it could be difficult for your youngster to feel at ease in bed if they have a large collection of toy automobiles in their bedroom.

Also check: Foods that help with sound sleep

These tips must be followed with proper food intake.

FOODS THAT CAN REGULATE SLEEP CYCLE

Some foods that can help up in regulating the sleep cycle include:

1. Nuts

Nuts including almonds, walnuts, pistachios and cashews are considered to be a good food source for sleep. They contain melatonin as well as magnesium, vitamin B6, protein and zinc. Magnesium is helpful in promoting sleep because of its ability to reduce inflammation (body heat). Nuts also help in reducing cortisol stress hormone that disturbs the sleeping. (What nuts are easy protein sources?)

2. 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. They are rich in healthy fats, magnesium, fibre, 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

3. Chamomile:

Chamomile is safe to consume and effectively helps in relaxing the kid. It’s a dried flower. These flowers are white and yellow and look like beautiful little daisies. It is native to Europe and Asia. Its mainly used for medicinal purposes to calm the mind by mildly inducing sleep. It Improves relaxation and relieves stress, reduces anxiety, promotes sleep and relieves insomnia.

4. 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%. (https://pubmed.ncbi.nlm.nih.gov/24837472/)

5. Antioxidants:

Pure Cocoa powder (unsweetened) contains an important brain boosting antioxidants molecule named epicatechin which is helpful to improve cognition in studies. Hence, cocoa powder is also an important brain development food for children.

Sleep well chocolate spread rich in ayurvedic herbs like Chamomile and lemon balm helps in reducing hyperactivity by promoting a good sleep.

Hyper Less chocolate spread with its natural ayurvedic ingredients like Gotukola, Ginkgo Biloba and St johns helps in enhancing the focus, concentration and reduce hyperactivity in kids.

Products:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

food for brain

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

For Kids who are Hyperactive and don’t have proper sleep cycle, give Kids & Teens Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with CHAMOMILE, LEMON BALM | ORDER |

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Types of ADHD: Foods that help

what adhd symptoms
| Srilekha

Does your child usually restless or doesnt respond to you when you speak to them? Do they have trouble remembering things? Do you have a hard time controlling them from jumping here and there, being impulsive or not having a proper sleep routine? Does he or she have behavioural issues? It’s likely that your child has ADHD, often known as hyperactivity-attention deficit disorder. The greatest strategy to assist someone with ADHD is to understand the types of ADHD and to offer target-specific diagnosis and treatment. Read more to know about different types of ADHD and foods that help in managing the symptoms of ADHD.

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What is ADHD?

ADHD is the most prevalent neurodevelopmental disorder. Children with this condition have trouble paying attention, controlling impulsive actions, and regulating their restless feelings. ADHD (Hyperactivity attention deficit disorder) symptoms typically first appear between the ages of 3 and 6. However, while certain symptoms, such as hyperactivity, get better with age, others, such as poor impulse control and disorganisation, can persist through the adolescent years. 

Also, Check: 8 ways to manage ADHD in kids 

ADHD types and symptoms

Recent studies indicate that ADD/ADHD affects both boys and girls at a similar rate, despite the fact that it is more usually diagnosed in boys. Because boys typically externalise their ADHD symptoms, making them more noticeable than girls, whereas girls typically internalise their symptoms. Depending on the type of ADHD and the person’s sex, ADHD can have a variety of symptoms.

There are currently three distinct forms of ADHD, each of which can be identified by its behavioural characteristics.

  1. Inattentive type
  2. Hyperactive-Impulsive Type
  3. Combination Type

1. Inattentive Type:

Inattentive Type ADHD, formerly known as ADD, is characterised by a loss of focus and distractibility without any apparent indicators of hyperactivity. People with this form of ADHD commonly misplace things and have poor working memory.

The following are some symptoms observed in people with this type of ADHD:

  • Lack of attention to detail
  • Making careless errors
  • Inability to follow or understand instructions 
  • Avoiding difficult tasks and getting distracted
  • Being absentminded
  • Losing items that are needed to finish tasks

Also, Check: Sensory Processing Disorder in kids

2. Hyperactive-Impulsive Type:

This form of ADHD is characterised by impulsive and hyperactive behaviour without any inattentive behaviour. The “classic” ADHD presentation. They appear to chatter nonstop and frequently interrupt others. They could struggle with self-control and blurt out responses when they are in class. Usually, this variety is found in young boys.

The following are some symptoms observed in people with this type of ADHD:

  • Squirming and fidgeting (hand clapping)
  • Frequently rising from a seated position
  • Running or climbing
  • Finding it difficult to play quietly
  • Talking excessively, interrupting others, or blabbing
3. Combination Type:

The majority of people with hyperactivity attention deficit disorder have this combined type of ADHD. The individual will exhibit impulsive and hyperactive behaviour, as well as a tendency to become quickly distracted and have difficulty focusing.

Also, Check: Proven foods of ADHD

ADHD Causes:
  • Family history of ADHD
  • Premature birth or having a low birth weight
  • Brain injury that happened either in the womb or later in life
  • Use of alcohol or tobacco during pregnancy
  • Exposure to poisons like lead either during pregnancy or from a young age

However, the exact cause of ADHD is not clear yet and research is continuing.

Also, Check: Sensory Processing Disorder

Foods for ADHD: 

While there is no cure for ADHD, currently available treatments can help reduce symptoms and improve functioning. Treatments include medication, psychotherapy, education or training, or a combination of treatments. Along with these, giving children a balanced diet from an early age is crucial, and it becomes much more important if the child has ADHD. Following are some foods and herbs that help in managing the symptoms of ADHD. 

1. NUTS:

All nuts, including almonds, cashews, peanuts, and hazelnuts, are high in omega-3 fatty acids and vitamin E. According to research, Omega 3 fatty acids have been found to be associated with early childhood brain development. These good fats have incredible brain-boosting abilities and are essential for improving memory and attention span.

Also, Check: Nuts and seeds rich in protein

2. SEEDS:

Seeds like Melon, Pumpkin and Sunflower contain potent antioxidants like vitamin E that protect the brain from oxidative damage. Sunflower seeds are regarded as a brain-boosting snack because of their impact on the general mood and mental processing abilities. Compared to other seeds, pumpkin seeds have substantially higher levels of zinc, magnesium, and copper, all of which aid in improving focus and memory.

Also, Check: 5 Seeds that are high in protein

3. JOWAR FLOUR:

Jowar, which is rich in iron, can also lessen ADHD symptoms like anxiety, hyperactivity, and tantrums. Iron has the ability to relax the nervous system, which helps the child with ADHD syndrome to become more at ease.

To improve the iron intake of your child – Add Daily Nutrition Veggies and Dal powder

4. GOTUKOLA:

Gotu kola has strong anti-oxidant qualities and enhances cognition, memory, and mental performance. It gently relaxes the nervous system while also encouraging alertness—the best possible state of consciousness for any form of mental focus, study, or cognition. 

5. SPEARMINT:

Spearmint extract has higher quantities of phenolic compounds that enhance working memory, spatial working memory and increase attention, concentration, and brain function by promoting the formation and protection of new brain cells. 

Also, Check: 5 Ayurvedic herbs for kids

6. ST. JOHN’S WORT:

St John’s wort contains chemical messengers like Hyperforin and Adhyperforin, which are recognised for their antidepressant qualities. The extracts of this herb enhance mood, and focus, and reduce anxiety and insomnia. According to several studies, adolescents with ADHD may benefit from taking St. John’s wort every day for four weeks. It is also used to treat problems including anxiety, exhaustion, appetite loss, and difficulty sleeping that might occasionally accompany depression.

7. PASSION FLOWER:

The chemicals in the passion flower provide a calming and relaxing effect. Early research indicates that taking passion flower orally for eight weeks may help some ADHD symptoms in kids aged 6 to 13 years. 

8. VALERIAN:

The herb valerian is well known for its relaxation properties. Additionally, it contains some anticonvulsant qualities that might be advantageous for kids who are prone to seizure activity. Children with ADHD, cognitive impairment, hyperactivity, irritability, anxiety, behavioural regulation, and neurodevelopmental abnormalities can benefit from valerian for improved attention and sleep. 

9. LAVENDER:

The most well-known essential oil for soothing is lavender. The lavender essential oil can be helpful for reducing anxiety and making you feel more at ease, which may help with ADHD symptoms. It has been demonstrated that the aroma can calm and soothe the nervous system. Its relaxing qualities can benefit autistic children by enhancing their sleep quality and assisting their bodies in combating emotional stress. 

10. TURMERIC:

Curcumin, an active ingredient in turmeric improves spatial memory, long-time retrieval and visual memory as per a study. It helps in managing anxiety, depression etc which is commonly seen in people with ADHD disorder.

Also, Check: Foods that help with asthma

11. GINKGO BILOBA:

Ginkgo biloba is a promising herbal supplement that may alter the neural system in a disorder similar to ADHD. It helps in enhancing memory and cognitive performance. According to a study, children who took a ginkgo extract daily for three to five weeks showed a decrease in the symptoms of ADHD. 

12. SUNFLOWER LECITHIN:

Sunflower lecithin is an excellent source of choline, a vital nutrient required for a variety of health functions. Since choline is a precursor to acetylcholine, a neurotransmitter involved in memory and learning, choline is particularly significant for maintaining good brain function. 

13. ROSEMARY EXTRACT:

As per research, exposure to the aroma of rosemary oil improved people’s performance on thinking tasks in terms of speed and accuracy.

14. 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. 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.

15. LEMON BALM:

This Phytomedicine 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%.

Also, Check: Foods for brain development

ACTIVITIES AND GAMES FOR KIDS WITH ADHD – CHECK HERE

Products

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

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

For Kids with Hyperactivity or ADHD, give HYPER LESS savoury spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with GOTUKOLA, GINKGO BILOBA, SPEARMINT, ST. JOHN’S WORT, PASSION FLOWER, VALERIAN and LAVENDER| Contains OMEGA 3, PROTEIN | ORDER

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When do Girls stop Growing in Height?

| vandana

(Co-Authored by Swati)

Swati, the Mother of 5 years old Lishika, explains the journey of her daughter’s growth and nutrition. Check out the full article below.

“Lishika was born six months early and was preterm. There was a worry that development and growth would be delayed. The doctor urged me to avoid using any growth-related medications for height and weight and instead go for natural methods to encourage her growth. She used to happily eat all fruits and veggies, but she was a little behind in learning and started walking a bit lately. Her social behaviour has also been impacted by the lockdown period.

I always rely more on Ayurveda and organic, healthy foods than on unnatural or preservative-laden commercial health foods. It’s crucial to establish a positive relationship with food. Try to describe the positive impacts of good food on the body and the negative effects of junk food. Appreciate them for making the effort to eat a healthy meal. 

Even though the parents are of good height, children may be shorter due to poor diet and care. In order to avoid suffering later on and to reduce the possibility of delayed height growth in girls after puberty, it is crucial to take care of children’s nutrition in the early years of age. Constant effort is essential for a girl’s appropriate height in girls”.

“I believe that investing in our children’s development from the earliest age is the most important contribution a parent can make!!”

Who wouldn’t want a healthy body and the ideal height? Everyone wants their kids to be taller than they are. Girls grow quickly from birth through childhood. Their growth accelerates once more when they reach adolescence. Girls usually stop growing by the time they are 14 or 15 years old, or during puberty, and their height reaches its final height. However, with the right diet and activities like exercise and good posture, height can still be increased even beyond puberty. Continue reading for tips and foods that help girls grow taller.

FACTORS AFFECTING HEIGHT IN GIRLS:

Genetics: 

Genetics plays an important role in determining height in girls. They got their physical characteristics from their parents, all aspects of their personality such as , height, weight, body structure, skin, hair and eye colour, are all influenced by their parent’s genes. Usually taller parents have taller kids and vice versa.

Also, check Tips to help your child gain healthy weight

Nutrition: 

After genetics nutrients are the main factor on which the height in girls depends, as everything the body needs comes from the food we eat. Malnutrition can lead to many deficiency diseases that can adversely affect the girl child’s growth and development.

Also, check 11 Foods that provide daily nutrition for kids 

Exercise and outdoor activities: 

Outdoor activities and regular exercise help girls to grow well and reach their developmental milestones on time. If they regularly play outdoors or do some exercise daily, it will help keep them healthy by strengthening their immune system.

Also, check 7 Foods to boost immunity in kids 

Hormones: 

Growth hormones play an important role in a girl’s physical growth. These are made in the pituitary gland and are crucial hormones for growth. If the production is low due to any health condition it will adversely affect the girl’s height. 

Also, check Growth spurts in kids

Sex: 

Boys and girls grow at different rates. Height in girls is lesser than in boys. Even boys continue growing for longer than females.

Also, check Skin and hair changes at puberty

HOW DOES PUBERTY AFFECT HEIGHT IN GIRLS?

One to two years prior to the onset of menstruation is when girls often experience a growth spurt. Most girls reach puberty between the ages of 8 and 13, while the growth spurt happens between the ages of 10 and 14. In the year or two following the onset of their first period, they only gain 1 to 2 more inches. At this point, they have grown to adult height.It explains a sequence of changes that occur in girls as their bodies begin to produce more of particular hormones.

Also, check Tips and foods to increase the height of the child

HOW TO INCREASE HEIGHT IN GIRLS EVEN AFTER PUBERTY?

1. BALANCED DIET:

You are what you eat, your personality is the mirror of your diet. The foods that girls consume have to be healthy so that they grow up to be tall. A balanced diet is one which includes protein, carbohydrates, fats, vitamins and minerals in correct proportions. Minerals like calcium and potassium are key nutrients for bone development and should be present in the foods to increase height even after puberty. Also, keep a check on the consumption of processed foods as it adversely affects the girl’s growth. 

Also, check Importance of balanced diet for kids

2. EXERCISE AND YOGA:

Outdoor play and exercise must be part of a girl kid’s lifestyle. There are some exercises which help in gaining height like stretching, as it helps elongate the spine and also improves the posture of the girls at all times. Hanging from the bar also helps the spine elongate, which is important to be taller. The next exercise for gaining height is skipping, in which the body stretches entirely and promotes the overall growth in the kids.

Swimming is another sport or exercise which keeps your child active and energetic, it’s a full body exercise which involves lots of stretching and helps kids to grow taller. Apart from these exercises, you can also motivate your child to do some yoga poses, which is an age-old practice and helps children to make them taller. Some of the asanas are Surya namaskar and chakrasana, which are proven to have positive effects on height in girls even after puberty. 

3. GOOD SLEEP:

Sleep is the golden chain that ties your health and body together. Proper sleep is one of the most important factors in your girl’s overall development and an essential part of a healthy lifestyle. Sleeping releases a growth hormone called HGH, which plays an important role in increasing height. The effects of sleep deprivation (insufficient sleep) can lead to many developmental issues. 

Also, check 5 Foods that help your child in sleeping well

4. SUNLIGHT:

Sunlight is a great source of vitamin D, which helps in muscle and bone growth and development that is crucial for height in girls. Vitamin D also helps your body to absorb calcium from the foods and aids in strengthening the bones. So always encourage your girl for outdoor activities, so that they get a daily dose of vitamin D through the sun. 

Also, check What foods are a good source of calcium and vitamin D?

5. POSTURE:

The posture of your child has a great impact on their height, as slumping can put unnecessary pressure on the spine. A good posture not only elevates stress and pain in the neck and back but it can change your physical height also. Always interrupt your girl to sit and walk straight when you see them slouching.

6. CALCIUM

Girls are growing fast and gaining height so their Calcium needs are also high. One of the most important minerals in our body is CALCIUM. Bones are 70% calcium and it is only calcium which gives bones their hardness for protection and support. Vitamin D helps the body to absorb calcium and works with it to build strong bones and increase height. It moves calcium from the intestine to the bloodstream and into the bones. From age 9 – 18 girls need more calcium to meet the daily recommended intake. Interestingly, it is only in their mid-20s that a girl child can improve their bones and increase height, which will last them a lifetime.

Also, check Calcium-rich foods

FOODS TO INCREASE HEIGHT IN GIRLS

1. MILK AND ITS PRODUCTS:

It is the most commonly consumed type of milk and naturally a good source of many nutrients like calcium, protein, phosphorus and Vitamin B2 and is one of the best foods to increase height. In several countries, it is fortified with vitamin D because milk doesn’t naturally contain vitamin D, but is one of the most widely used calcium-rich foods for kids. These two work together to keep the bones strong. There are some dairy products made of cow’s milk like cheese, and yoghurt which is a good source of vitamin D. All of these play a role in increasing the height in girls even after puberty.

Also check, 8 Healthy and creamy milkshake recipes

2. EGG YOLK:

Eggs are one of the highest natural sources of vitamin D. Just one whole large egg provides 50% of vitamin D required for the day. It helps to maintain strong bones and teeth. Those who can may opt for fish (salmon, sardines) also as a source of vitamin D. Egg is the food if you are looking for height gainer foods.

3. MORINGA:

Moringa is a superfood. It has 3 times more calcium than milk which makes it one of the best foods to increase height to treat weak or damaged bones and also one of the best non-dairy sources of calcium. Some studies also indicate that moringa can heal damaged bones thus making it a must-have calcium-rich foods for bones. Dried moringa leaf powder has 17 times more vitamin D than fortified milk. In addition to this, it’s a fix for digestion troubles, immunity and iron.

Also check, Health benefits of Moringa

4. RAGI:

Ragi is also one of the foods high in calcium and vitamin D.  It is said that no other plant source provides calcium the way ragi can, making it one of the popular non-dairy sources of calcium. Ragi also has vitamin D and along with calcium, it can help in improving bone strength. It is a whole grain that is gluten-free also and can be used in baking cakes and cookies.

Also check, Gluten-free diet for kids

5. POTASSIUM-RICH FOOD:

If the child eats lots of comfort food, then consuming Potassium-rich foods (banana, spinach, cucumber, peas, and sweet potato) will save Calcium from being robbed from the bones.

Also check, Health benefits of vegetables for kids

6. ALMONDS:

Amongst all the nuts, almonds are the highest in calcium. One ounce of almonds or about 22 almonds, provides 8% of the recommended daily intake of calcium. 

Also check, Iyurved’s Daily Nutrition Chocolate and Savoury spread made of Almond and 6 other nuts and seeds

7. SEEDS:

Many seeds are good sources of calcium. For instance, 1 tablespoon (9 grams) of poppy seeds has 13% of the recommended daily intake, while the same serving of sesame seeds packs 9% of the recommended daily intake. In addition to calcium, chia seeds are also rich in omega-3 fatty acids.

8. VEGETABLES:

Cabbage, mustard (sarson leaves), broccoli & ladyfinger are good sources of calcium.

Also check, Pasta recipes with hidden vegetables

9. LOTUS SEEDS/ MAKHANA:

Makhana or lotus seeds are grown in Asian countries and are considered as a power food to increase height. Makhana is an excellent source of many important nutrients. It is loaded with protein, fibre, calcium, magnesium, iron, phosphorus and carbohydrates. Just a bowl of makhana is a great snack for kids. 

Also check, Health benefits of makhana

PRODUCTS:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods – SHOP HERE.

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

For Building strong bones and muscles you can give Daily Nutrition Chocolate Spread and Daily Nutrition Veggies and Dal powder | Made with Ayurvedic herbs | 0% preservative | 0% Palm oil | ORDER |

WATCH THE FULL VIDEO HERE

height in girls

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Migraine in kids

migraine headache
| Srilekha

You may be wondering why only one side of the head feels painful!! Or,You may have a headache if you are out in the sun, hear some noise, or are sensitive to smell and touch. You are undoubtedly dealing with a migraine headache. But did you realise that your child may also face migraine headaches?

Yes!! Children may also suffer from migraine. Their migraine headache may last from 1 hour to 6 hours and can linger up to 1-3 days. 3% of preschool children, 4% to 11% of elementary school-aged children, and 8% to 15% of high school-aged children suffer from migraine. Repetitive and painful headaches not only affect your children’s health, but also their academic performance and overall personality development. Read on to know more about symptoms of migraine in children, natural ways to reduce migraine headache and foods that help in relieving migraine headache.

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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.

Also check, HEADACHE IN KIDS: 7 PROVEN FOODS THAT CAN HELP

WHAT IS ACTUALLY MIGRAINE HEADACHE?

When there are complex alterations in neurological activity of the brain, it may end up hindering the normal thinking patterns of a person and also cause headaches. The child may suffer light migraine that occurs once or twice in a month upto more than 15 headaches in a month which can be called as chronic migraine. Children may also develop this because of their family history of migraine.

It is most commonly seen in girls who are reaching the age of puberty where they undergo hormonal and body changes.

causes of migraine:

Initially, migraine was explained as a result of blood vessels changing their size causing irregularities in the blood flow. Recently, migraine headache is explained as a disorder of the brain that affects brain, blood vessels as well as nerves. This disorder is caused by release of chemicals such as serotonin in the brain. Because of these changes, the inflammation and headache of migraine are prevalent.

Symptoms of migraine headache in children:

Migraine comes with some of the symptoms like stomach pain, head banging in infants, sensitivity to light, sound and touch, vomiting, diarrhoea, urinating a number of times, intense headache, hitting the head, urge to sleep more, nausea, sweating too much and dehydration. 

Common reasons for migraine in children:

Also check, SKIN AND HAIR CHANGES AT PUBERTY

Tips to relieve MIGRAINE:

1. Regular Sleep Cycles

Not having good sleep patterns such as not sleeping on time, sleeping in the day, waking up late etc may trigger migraine headache in children. Thus by fixing the sleep pattern of the child, migraine can be reduced.

2. Hydration

Dehydration is a cause of migraine headache in kids. Try to remind them to drink more water regularly. Giving colourful bottles may help in this.

3. Ice packs

Putting an ice pack on the head, scalp, forehead and neck heals the pain from the headache. The ice pack helps to lower the flow of blood thus prevents attacks. Cold water bag or wet towel can also do the job.

4. Stay away from bright light and loud noise

Bright light and sound may worsen the migraine. Hence, staying away from the same for sometime and resting in a dark silent room may help relieve headache.

5. Involve in physical activity and meditation

Physical exercise releases endorphins in the brain which help to suppress some kinds of pain in the body. Meditation can help in calming down the mind. Motivate children to do some outdoor activities, meditation and involve them in small small exercises. 

Also check, 6 SMART WAYS FOR POSTPARTUM WEIGHT LOSS

6. Head massage

A nice head massage, also with oil aids blood circulation which may help in reducing the headache.

7. Hot water bath

Taking a hot water shower along with an ice pack on the neck helps in reducing migraine pain. The hot and cold combination works really well in healing migraine attacks.

8. Nature therapy

Roaming in natural fresh air and walking in greenery help to soothe the mind and relaxes the mind.

Ingredients/herbs that help TO REDUCE migraine headache:

1. Lemon balm 

Lemon balm may be useful in treating tension headaches, especially if they’re happening as a result of stress. Its relaxing properties can help you to release tension, and relax your muscles. It also helps to open up and relax tight blood vessels, which can contribute to headaches.

2. Chamomile

Chamomile is a feathery aromatic leaf that helps to prevent and treat headache and migraine. It contains parthenolide and some other compounds which get in the way of serotonin and prostaglandin which help to dilate the blood vessels and in turn help in reducing migraine triggers. 

Also check, 10 PROVEN HEALTH BENEFITS OF CHAMOMILE

3. Ginger

It contains natural oil. The chemical compounds in this oil, which include gingerols and shogaols have anti-inflammatory and pain-relieving effects. Ginger extracts may also increase serotonin (happy hormones). Increasing the serotonin levels in your brain may help stop migraine by reducing inflammation and restricting blood vessels.

4. Peppermint

Peppermint is a hybrid herb that soothes the nerves and helps in improving circulation. Drinking peppermint tea can help to relieve migraine headaches.

5. Nuts

Nuts are a good source of magnesium which is proven to soothe head pain by relaxing the blood vessels. They are packed with antioxidants, protein, calcium, fiber, potassium, and healthy fats like omega 3. Nuts are a good source of vitamin E  that research has shown can help control migraines. Some of the nuts that you should include in your child’s diet are almonds, cashew nut, walnut and hazelnut

6. Seeds 

Seeds are rich in  omega3 fatty acids, which can reduce the production of molecules and substances which results in inflammation that may cause headaches. It also contains a decent amount of magnesium which may help prevent blood vessel spasms. Few seeds to include in your kids diet are sunflower seeds, pumpkin seeds, melon seeds and chia seeds.

7. Green leafy vegetables

Green leafy vegetables such as spinach, and kale are rich in vitamin B-9 and magnesium. These nutrients help in relieving headaches of migraine

8. Sweet potato

Sweet potato is rich in beta carotene, vitamin-C, manganese, potassium, copper, niacin, vitamin B-6 and B-12 which are natural antioxidants and anti-inflammatory substances which help to reduce headaches of migraine.

9. Beetroot

Beetroot are rich in manganese, potassium, vitamin C and folic acid which are proven nutrients for migraine treatment.

10. Dark chocolate

Dark chocolate may contain magnesium and it helps to reduce stress and relax the mind.

Products:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

food for brain

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

For Migraine in Kids, give Kids & Teens Sleep Well Chocolate Spread | 0% preservatives | 0% refined sugar | 0% palm oil | Fortified with LEMON BALM, CHAMOMILE | ORDER |

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

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Gut and Sleep: How is it Linked?

sleep disorders
| Rupali

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.

Also check, Foods that help the child in sleeping well

Chat on WhatsApp

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.

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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For kids with sleep deprivation, give Prebiotic Gut Drink + Kids and Teens Sleep Well Chocolate Spread| Made with PREBIOTIC FIBRE, CHAMOMILE and LEMON BALM | Contains VITAMIN C, FOS and STEVIA | 0% preservative | 0% Artificial Colour | 100% Natural | No refined sugar | ORDER |

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.

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

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What is Insomnia: How to deal with it?

insomnia is
| Srilekha

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.

Products:

It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

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

Ayurvedic spread by Iyurved

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.

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

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