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:

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We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
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5 Home Remedies and Foods to Cure Bedwetting

You might have potty trained your baby, despite that bedwetting can occur in your child. Medically known as Nocturnal Enuresis, it can be easily defined as nighttime bedwetting beyond age 5. It is a condition wherein the child unknowingly passes urine during sleep. We have seen babies or infants urinating frequently. It happens because the link between the brain and bladder has not fully formed in babies and toddlers. As the bladder feels full it releases urine. As they step into toddler age they only urinate during walking hours and as they reach the age of 5 most of the kids stop bedwetting. The connection between the brain and bladder develops as a child grows. But after this age if your child still urinates while sleeping, it is a matter of concern. Bedwetting affects many school age children and even some teens. Though, it’s not a serious problem and after a certain age children usually outgrow it. But still bedwetting is upsetting for both children and parents. Some foods and Ayurvedic herbs can help in treatment of bedwetting in kids.

Types of nocturnal enuresis

Primary: Child always wet the bed as he/she has never had bladder control at night.

Secondary: A child had bladder control for some period of time (6 months) but due to some conditions later lost that control and now wets the bed.

Causes responsible for bed wetting

Bedwetting occurs due to delay in developments. It can be in one of these areas:

Brain: Unable to figure out that bladder is full during sleep

Bladder: Less space in bladder during night time

Kidney: More urine made during night

Genetics

If any of the parents had this problem in childhood then 40% kids are likely to have this issue. If both parents went through it during childhood then, children would have about 70% chance of having the same problem.

Constipation

The bladder and bowels sit very near to each other in the body. While the child’s bowel is enlarged by an excess of stool, it puts pressure on the bladder. It shrinks the bladder capacity to hold urine and results in accidental bedwetting. It is important to look at the signs of constipation if your child is wetting the bed. (What foods can help to treat constipation?)

Bladder or kidney disease

It may be the case if a child has bladder control problems in both daytime and night time. It happens because of weakened bladder muscles. Bladder Or kidney diseases can be followed up by other urinary symptoms such as pain while peeing or the need to pee frequently.

Neurologic Disease

A spinal cord problem in childhood can develop with growth and can be a reason for bedwetting. Though it is a very rare cause of bedwetting.

Stress

It is one of the most common reasons for secondary enuresis. While moving to a new school or home, losing a parent or experiencing parental divorce or going through any major unpleasant event in life can be a cause of occurring bedwetting.

Deep sleep

Children who wet the bed are often deep sleepers. It is harder for kids with deep sleep to develop an effective signalling system that wakes them up when they need to urinate. While sleeping kids pelvic floor relaxes and bedwetting occurs.

Sleep apnea

While sleeping children with this condition experience partially blocked airways. It can briefly stop their breathing when they are sleeping which changes the chemical balance of the brain and may trigger bedwetting.

Intestinal worm

In many cases intestinal worms are responsible for bedwetting. Treatment for the same can cure bedwetting in kids. (How to deworm kids naturally?)

Other medical conditions

In some cases medical conditions such as diabetes can be a cause of bedwetting in kids. Studies suggested that children suffering from ADHD are more likely to occur bedwetting due to different brain chemistry. Some kids don’t produce enough antidiuretic hormone (ADH) which helps to slow night time urine production. Some medications can also increase the chances of bedwetting.

Foods that irritate the bladder

Some foods irritate the bladder. Recognising these foods and removing them from your kid’s diet can help to stop bedwetting. Carbonated drinks, coffee or tea, acidic fruit juices, tomato based products, chocolate, spicy foods cranberry, sugary foods and drinks are some of the foods that can trigger bedwetting.

Things that can help to stop bedwetting
Decrease the number of drinks before bed time

It is important to control the amount of drinks kids have before bedtime. Try to encourage your child to drink more fluids in the morning and afternoon, rather than at night. Make it a part of the bed time routine to urinate before going to bed.

Establish bathroom breaks in the middle of night

Kids are usually deep sleepers. Wake them up to empty their bladder as it may be hard for them to wake up on their own.

Motivate them by giving responsibility

To some extent it is important to motivate the kid to be responsible and independent. If the kid wets the bed, instead of letting them sit there and feeling guilty and ashamed, calmly show them how to change and clean the sheet and the clothes they are wearing.

 Foods and herbs that can help to cure bedwetting
High fiber diet

In treatment of bedwetting, a healthy diet can go way long towards improvement. Constipation is one of the factors responsible for bedwetting. Including fiber rich foods such as whole grains, oats, nuts and seeds, legumes, vegetables and fruits in diet can help to easily flush out harmful toxins from the body and are good to prevent constipation thus stopping or controlling bedwetting.

Magnesium rich foods in diet

According to research children deficient in magnesium might suffer from bedwetting. Lack of magnesium makes the nervous system less responsive. Including magnesium rich foods in a kid’s diet can help in treatment of bedwetting and can control or solve this problem. Sesame seeds, avocado, legumes, tofu bananas are some foods that are high in magnesium. (Magnesium for hormone)

Vitamin D and Omega 3

Studies suggested that foods rich in vitamin D and Omega 3 can help in treatment of bedwetting as it reduce the numbers of wet nights among kids suffering with nocturnal enuresis. Cereals, almonds, bananas, oranges, and mushrooms are high in vitamin D. Nuts and seeds such as flaxseeds, chia seeds, and walnuts are rich sources of omega 3. Studies suggested that including foods rich in vitamin D and omega 3 can help to reduce the numbers of wet nights among children with nocturnal enuresis.

Brahmi

Brahmi has neuroprotective properties. It also possesses antioxidants which have anti stress properties. It helps to improve not only cognitive functions and mental health, but can also help in urinary disorders such as in treatment of bedwetting.

Shankhpushpi

Shankhpushpi has anti- anxiety properties that are capable of treating uneasiness and restlessness and helps in relaxing the mind and body. It’s extremely helpful in improving digestion thus preventing constipation. Presence of bioactive compounds in this Ayurvedic herb helps to prevent worm infestation too. Treating all these concerns contributes in treatment of bedwetting in kids.

Ashwagandha

Ashwagandha has been used to treat stress, weakness and fatigue. All three of them are psychological reasons which trigger bedwetting in kids. Studies have shown that it can reduce the symptoms of stress and anxiety and cure bedwetting. (Health benefits of Ashwagandha)

Home remedies for bedwetting
Cinnamon

Chewing cinnamon bark daily can help to reduce bedwetting tendencies. If child refuse to chew you can fed powdered cinnamon.

Amla

Amla is high in vitamin C and antioxidants. It not only helps to build strong immunity but also prevents urinary and intestinal infections. It is helpful to control sudden urination while sleeping. Mix amla powder in warm water and sprinkle 2 pinch black pepper powder in it. This herbal remedy can slowly cure bedwetting tendency in kids.

Olive oil

Massage the lower abdomen with warm olive oil everyday. It helps to prevent involuntary flexing of the pelvic muscles which is the main cause of bedwetting.

Apple cider vinegar

It is said that apple cider vinegar reduces the acidic level in stomach that irritates the bowel. Bowel irritation is one of the cause of bedwetting. Dilute 2 table spoon of ACV in a glass of water and give it to your kid. to make it less bitter you can add honey.

Jaggery

Jaggery helps to keep the body warm which may minimize the bedwetting tendency in kids. Give your kids a piece of jaggery with warm milk everyday. You can prepare any treat with jaggery too.

Scientifically proven study conducted by NIH

Effect of vitamin D and omega 3 on nocturnal enuresis. Read here

PRODUCTS:

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We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique 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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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?

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  • Iron and Copper: provides energy and supports brain development
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Impact of Sleep Disorder on Kid’s Brain Development

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

Brain development in babies

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

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

Signs of Sleep disorder in Children:

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

Kids who sleep less can suffer from:

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

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

Foods to cure sleep disorder:

Eggs

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

Dairy products

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

Chickpeas (chola)

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

nuts

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

Coconut water

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

Dates

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

Pumpkin seeds

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

Recipe for Nuts, Pumpkin seed, Dates Barfi/ Sweet

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Check more healthy recipes loved by kids.

Products:

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


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

Check more products for: Immunity, Brain development, Bones, Weight gain, Eye Health, Hyperactivity and Overall growth

(shipping in India and Singapore only)


Join Iyurved group for FREE CONSULTATION

Foods and Remedies by a Nutrition Expert

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Importance of rest and night sleep in young children

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

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

Kids AgeKids Sleep (hours)
New born (0-3 months)14-17 hours
Infants (4-12 months)12-16 hours
Toddlers (1-2 years)11-14 hours
Preschool (3-5 years)10-13 hours
School aged (6-13 years)10-12 hours
Teens (13-18 years)8-10 hours
  • Uninterrupted and sound sleep helps a child to be physically relaxed and mentally alert at the same time. Apart from this there are more significant benefits attached to enough sleep.
  • Growth: Research has found that the growth hormones is secreted when your kid sleep deep, that’s why rest and sleep is vital for children’s growth. For the kids to grow they need energy. Maximum energy that kids take from milk and food should go into their growth. This is best used when kids are resting or asleep since all the energy is diverted towards growth.
  • Brain development: Sleep boosts brain development. According to a Canadian study (published in 2008 Sleep), children who get less than 10 hours of sleep in night before age 3 are more likely to develop language and reading problems. Kid’s brain stores what they have learned during the day, when they sleep.
  • Health: While sleeping, the brain releases infection fighting protein called cytokines. A good sleep during night also helps to boost your kid’s immune system and fight off invading bacteria or viruses. (Know some foods for brain development of kids)

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

Causes of Sleep Deprivation

Emotional factors such as stress and mood disorders

Health issues (like suffering from cold and cough)

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

Poor sleep hygiene e.g. nightmares or disturbed sleep

Frequent awakening during night or talking during sleep

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

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

Foods for quality night sleep:
Pista
  • Pista: Most nuts have a good amount of melatonin. Pistachio is among the highest. Melatonin is a hormone that can help to sleep. Pistachio contains 660 ng of melatonin per gram, which makes it hit the sleep inducing jackpot. It is also packed in protein, vitamin B6 and magnesium, all of which contribute to better sleep.
Banana
  • This beloved fruit is a perfect sleep aid. Banana is loaded with potassium, magnesium, vitamin B6 and carbs that can improve the quality of sleep and helps to sleep well. It reduces stress, alleviate muscles cramps and regulate sleep-wake cycle by producing happy hormone (serotonin) and sleep hormone (melatonin).
KiWi
  • The other great fruit for sleeping purposes is kiwi. Eating 1-2 medium sized kiwis before bedtime will help to sleep well, longer and peacefully.
Sweet potato
  • Sweet potatoes are nutritional powerhouse. High in fiber, they are also low in saturated fat and a good source of vitamin A, C and B6, as well as Potassium and magnesium. Vitamin B6 not only helps serotonin production (happiness hormone), but also stimulates the sleep inducing hormone melatonin. So, it’s not surprising they are perfect sleep aid.
Milk
  • According to studies, the presence of serotonin (happiness hormone) in the brain can help to calm us down and initiate sleep. Healthy serotonin and melatonin levels in our central nervous system often depend on the presence of tryptophan (a protein found in food that helps with mood and sleep) which is naturally found in both cow’s milk and almond milk. Offering a luke warm glass of milk to your kids before bed time can help kids to fall asleep quickly.
Chamomile flower
  • Another drink thats good for kids is chamomile flower brewed in water. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.
Oats
  • Oats: Oats contain tryptophan too, which relaxes the body before falling asleep. It is important to get enough of it for good sleep. Oats are also rich in melatonin which makes it perfect sleep aid.
Recipe for Banana Pista Chocolate Mousse

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

Recipe of Avocado banana mousse by Iyurved

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

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 Hyperactive and restless Kids & 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, Bones, Weight gain, Eye Health, Hyperactivity and Overall growth

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How to get a sound sleep by eating this?

How to get a sound sleep? many parents are looking for the answer for this question. A decent night sleep can make a positive impact on your child’s entire day. When your body does not have enough rest or sleep you may feel cranky and irritated but when it comes to kids, the effects of sleep deprivation (insufficient sleep) can leads to many developmental issues. Kids need to get enough sleep so they can play, learn and perform well. (what is the recommended amount of sleep for kids at different age?)

Melatonin is a hormone produced by our brain to regulate the body’s internal clock and control daily sleep cycles. Since melatonin can be found in variety of foods, including them in your kid’s diet can help in sound sleep.

Pista contains Melatonin. Just two Pistachios can provide enough dose of Melatonin which helps a child sleep better.

Go pop it in 30-60 minutes before bedtime! Packed with protein, vitamin B6, and magnesium, this nut has all that contributes to better sleep. It is a natural source of melatonin which induces sleep. Just a few pistachios an hour before bedtime can do the trick for kids as well as adults.

  • Pistas are also a good source of protein, fibre, good oils and antioxidants. They are low on sodium too. Daily consumption of 15-20 Pistachios can support brain development, immunity and high energy levels.

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

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India and Singapore only)

Join Iyurved group for FREE CONSULTATION

Foods and Remedies by a Nutrition Expert

Read more blogs: