By Natan Gendelman D.O.M.P | enabledkids.ca | healthinmotionrehab.com
Working with children, I often get questions from parents who wish to
find a solution to their child’s sleeping issues and digestion
problems. It’s important to realize that as a whole, your child’s
biological rhythm is what determines how well these two go hand in hand.
When a child’s lifestyle works against this natural rhythm, his body is
thrown out of sync and issues such as indigestion, restlessness,
problems sleeping and lethargy begin affecting his ability to function.
By examining your child’s lifestyle and identifying any problem areas,
you are taking the first step towards improving your child’s sleeping
habits, eating habits, and their influence on what he will be able to
learn and accomplish.
In today’s fast-paced society, many of our families have become
accustomed to following a rushed lifestyle. Since we’re on the run, we
have tea or coffee with close to no breakfast, a light lunch, and then
we indulge in a full course dinner accompanied by dessert. Following
this eating pattern, we go to sleep and wonder why we do not feel as
energized or refreshed as we should be when morning arrives. When it
comes to a child, the negative effects of this cycle become even more
pronounced as he undergoes key stages of growth and development during
this crucial period.
The reason for this is because our biological rhythm, also known as
our circadian rhythm, experiences a peak of activity in the morning as
the body prepares itself for a new day. Wholesome, solid foods should
therefore be consumed early on so as to provide the body with the fuel
it needs to function. As the day passes and evening arrives however, the
body’s metabolic exchange slows down and begins preparing for sleep. In
essence, our habit of eating a large dinner and dessert goes against
this natural turn of events, causing our system to work throughout the
night rather than rest during this crucial period meant for healing and
growth.
Throughout my life, I have always remembered this saying: it is best
to eat breakfast as a king, lunch as a prince, and dinner as a pauper.
The largest meal of the day should be eaten in the morning, while the
lightest meal should happen 4 to 5 hours before bedtime. This ensures
that your food consumption will match the rate at which your digestive
system functions.
Depending on where you live, your nutritional needs and what foods
are locally available, examples of what you should and should not feed
your child for dinner may vary from the things we have included below.
However, what’s’ important is that the foods you prepare are easy to
digest, light and nutritious while still fulfilling any dietary needs.
Some foods to consider
Salad made with seasonal vegetables. Salads without protein or starch are light and easy for a child to digest.
Bread and honey. Honey is known for its calming
properties and is great for helping a child sleep. Honey can be eaten
alongside dinner, as a spoonful before bed or mixed in with some warm
chamomile tea. One thing to be aware of, however, is that pasteurized
honey (the kind that stays clear for a long time) has less nutrients
than raw honey (the kind that gets cloudy and turns solid after
approximately two months) as it has been heated to remove bacteria and
extend its shelf life.
Foods to avoid
Red meat and high-protein foods. When having dinner,
try to avoid giving your child a lot of heavy foods that are rich in
protein. These items are best consumed earlier in the day to help your
child feel awake and ready to learn or play. Red meat, for example,
takes a lot of work to digest in comparison to fresh fruits and
vegetables. It can also inhibit the synthesis of seratonin, which may
prevent your child from getting a good night’s sleep.
Potatoes and heavy starchy foods. If your child
experiences digestion problems and trouble sleeping, starchy foods such
as potatoes and pasta may not be a good idea. While eating a lot of
carbohydrates may make your child feel sleepy, they can also cause
bloating and gas for his sensitive stomach, and disturb his sleeping
habits.
There are many sources out there suggesting a wide range of different
foods that can help your child digest and sleep at night. However, make
sure to proceed with caution as many of the foods in these guides can
trigger allergies or food intolerances. If you have any questions,
comments or suggestions, leave a comment down below!
What are your experiences with a child’s digestion and sleep habits?
Discuss this question in our forums >
Before making any lifestyle changes for your child, be sure to
consult a health practitioner who is familiar with your child’s
condition. Please note that if your child has pollen allergies or is
under the age of one year, you should not give him raw honey as it may
cause a severe allergic reaction or lead to infant botulism.
References
http://www.livestrong.com/article/548718-how-long-can-you-keep-organic-raw-honey/
http://www.who.int/mediacentre/factsheets/fs270/en/
http://www.livestrong.com/article/34870-protein-foods-eat-before-bed/
http://www.ehow.com/list_6297341_foods-prevent-bloating.html
No comments:
Post a Comment