Adequate hydration
When your children are running around, it can be easy for them to forget to hydrate. And with warmer weather ahead, dehydration becomes even more of a risk. When your electrolytes are not balanced, you can experience muscle fatigue and cramping. For an active child, this cramping can seem unbearable. Water is the best way to stay hydrated and help the body to function at its best, ensuring essential nutrients are moved throughout the body to where they are needed. Remember that too much water can flush nutrients from the body, so ensure your child has some salt in the diet, as where salt goes, water follows.
Magnesium and the bigger picture
An essential mineral with over 300 biochemical processes, Magnesium is essential for bone formation, nerve conduction and muscle activity. Used as a supplement to alleviate musculoskeletal pain and cramping, magnesium is commonly associated with supporting growing pains. Magnesium provides a balancing effect against calcium which has a contracting effect on our muscles, the two nutrients commonly compete with one another in the body. Magnesium requires selenium, vitamin B6, vitamin D and parathyroid hormone for proper absorption, as well as sufficient protein in the diet. This is why it is important to have a balanced diet full of a variety of nutrients to support the body’s needs. Good dietary sources of magnesium include dark green leafy vegetables, fruit, wholegrains, legumes, nuts, eggs and fish.
What about vitamin D?
Vitamin D is a known nutrient that supports our bone health. Researchers have found that taking a vitamin D supplement shows a significant reduction in pain associated with growing pains. Believed to increase bone mineralisation, studies showed vitamin D also decreases the pressure on the surrounding nerves. Also known as the sunshine vitamin, the best source of vitamin D is from sun exposure. It is extremely important to protect the body from damaging sunrays, however it is crucial to have some direct exposure to the sun to increase your levels of vitamin D. Make sure your children are getting outside early or late in the day, when the sun is not as strong, so that they can soak up the sun.
Bed-time rituals
It is extremely common for growing pains to occur in the evening, so it is important to have an evening ritual in place to help support your whole family. To help relax your child and increase their magnesium levels at the same time; draw them a bath and add magnesium-rich Epsom salts. Magnesium is absorbed into the skin effectively, so bathing or massaging a magnesium cream into the skin can help to relax your child. Massaging problematic areas with a magnesium cream may help to reduce growing pains from starting, and can be used during the night if they do occur. If your child is feeling anxious about the pain, spray some lavender essential oil on their pillow, or turn on a diffuser. This can help to relax their nervous system and help them sleep.
It can be heartbreaking to see your child suffer from growing pains. Although we still do not know all the reasons for the pain, there are a number of things that you can do to stop the pain from starting. The most important thing is to find what works for your family, and combine these for a holistic approach. And remember, growing pains will not last forever, they are likely to pass in time. If you are concerned about your child’s pain, never be afraid to call your local health professional.