Growing Pain: (Part-2) Food & exercise that can help…..
We had already discussed about growing pain in our last blog. Click here to re-visit the previous blog.
Today we will discuss which nutrients and exercises can
help your child in growing pain.
Nutrients that help in Growing Pain:
1)CALCIUM
Calcium is the main nutrient for building your
bone and it also makes your muscles strong. If you
provide adequate calcium to your child then it will definitely
give some relief from growing pain.
The natural vegetarian sources of calcium are:
- RAGI
You can use ragi flour to make roti or paratha also you can make sheera out of it.
- COLOCACIA LEAVES (ALVI)
You can make steamed muthiya out of these leaves.
- CUMIN SEEDS
You can add cumin seed to your chatnis, tadkas, parathas etc.
- COCONUT DRY
You can eat directly a piece of coconut dry, also can make
Ladoo out of it.
2)MAGNESIUM
Magnesium is the key nutrient in the growth and development of bones
Natural good sources of magnesium are
- GINGER
You can add ginger to your lemon juice, stuffing of your parathas,
Kichadi etc.
- BETAL LEAVES
You can directly chew betal leaves adding mouthfreshner to it.
- GARDEN CRESS SEED
You can roast garden cress seed and can add to your salads.
It can be soaked in water and can be add to milk and juices.
3)Vitamin-B 6
VITAMIN B6 helps transport magnesium into cells and
Growing pains have been linked to vitamin B6 deficiency in children.
Natural sources rich in Vitamin B6 are:
- Cashew nuts
- Sprouted moong raw
- peanuts
4)OMEGA -3
Omega 3 is good fat which helps for
proper utilization of calcium and
Vitamin D which are essential for healthy bone.
Good natural sources of omega 3 are:
- Walnut
- Flax seeds
Raw flax seed are more beneficial then roasted but
if you find it difficult to chew raw flax seed, then
you can make powder of it and have it with water.
- Chia seed
You can soak chia seed 1-2 hrs in water and then
you can add it to milk or juices or simply you can
add it to your salads.
Exercise that can help in Growing pain-
Along with food changes, it is also necessary to do
some exercises which will help your child to
increase flexibility as well as to relax their muscles.
Stretching exercise are best for growing pain.
The best among all of them is suryanamaskar.
Click here to get your copy of this free DVD
which includes some basics warmup exercises and
Suryanamaskar (including breathing pattern for each step)
It is not only for children. You should also
follow this DVD. It is having very simple but
effective to lose weight and stay healthy.
See you next week.
Till then.
Stay fit…
Providing simple solutions for the complexities of life
Dr. Bhumita Makwana
Your Dietitian & Cosmetic Clinician
