Tummy Troubles: Practical Tips for Parents

It is common for many kids to experience stomach aches, in fact, recent studies show that 13.5% of children worldwide report abdominal issues. However, not all tummy troubles need a visit to the doctor, many can be effectively managed with some practical at-home strategies. Let’s explore some evidence-based approaches to help soothe your child’s upset tummy!

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What is a Stomach Ache? Symptoms and Identification

Stomach aches in children can show various symptoms, ranging from mild discomfort to more noticeable pain. Understanding these signs help parents respond effectively.

Common indicators can include:

• Abdominal pain
• Bloating
• Nausea
• Changes in bowel movement, i.e: infrequent stool, hard stool

Intentional Nutrition: Fuel for a Happy Tummy

Nourishing your child with a balanced diet and nutrients is a big factor in supporting their digestive health. Consider the following strategies:

Incorporating High-Fiber Foods

Including more fruits, vegetables, and whole grains in your child’s meals can improve their digestive health and prevent issues like constipation. Apples (3g fiber), pears (5g), cooked broccoli (5g), and cooked carrots (3g) are great sources of fiber that can easily be incorporated into your child’s diet in a variety of ways!

Avoiding Processed Foods

Avoiding high-fat and highly processed foods can reduce the chance of stomach aches. Studies indicate that ultra-processed foods are linked to a higher incidence of digestive issues.

Staying Hydrated

Hydration is a huge factor for overall digestive health by helping the body break down food, and allowing the body to absorb nutrients more efficiently. Optimal hydration can often help prevent digestive discomfort. Staying hydrated also prevents dehydration, which may also lead to stomach discomfort by forming concentrated bile and stomach acid.

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Sleep: Rest for Better Digestion

Sleep is essential for health in general. Poor sleep can cause increased chances and worse symptoms of stomach aches. Consider the following practices to improve your child’s sleep:

1. Keep the bedroom cool, dark, and quiet
2. Try to enforce a ‘no screens’ rule 60-90 minutes before bedtime: The blue light coming from screens can lower melatonin production, making it harder to fall asleep
3. Expose them to natural light: Daylight is key to sleep-wake cycles, maintaining a healthy rhythm for sleep which can improve overall well-being.

Physical Activity: Moving Towards Comfort

Adding physical activity to your child’s daily routine is an effective way to improve their digestive health and relieve stomach aches by promoting better function and wellness.

Be cautious that your child is not going to play right after they eat. It takes 2-4 hours for food to move from our stomach to intestines, meaning it would be best to wait at 30 minutes (minimum) to 1 hour before participating in physical activity. This gives their digestive system time to process food properly and avoid indigestion.

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Screen Time and Overeating

Overeating is another common cause for tummy troubles. Studies show that when you eat in front of a screen, you tend to eat 60% more. Managing your child’s screen time during meals can ensure they eat food until they are full and lower their chance at experiencing tummy aches.

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Stress Resilience: Managing Anxiety-Based Stomach Aches

Children that experience stress and anxiety can have increased risk for stomach aches and other digestive health problems. Stress and anxiety can lead to gastrointestinal discomfort and disrupt the normal functioning of your child’s digestive system. Mindfulness practices and stress management can help reduce the digestive symptoms that are influenced by stress and anxiety:

1. Mindfulness and relaxation: Engaging in techniques such as deep breathing, meditation, or yoga can help reduce stress-related stomach aches
2. Open communication: Talking to your child about their feelings and stress and  providing an emotionally supportive environment can reduce their anxiety
3. Routine: Engaging your child to develop a regular routine that has time for relaxation and stress-busting activities can make them feel more in control. Routines can build emotional resilience by making manageable expectations and reducing behaviours of anxiety.

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Takeaways

There are a variety of ways to reduce the frequency and severity of stomach aches, including a balanced diet, optimal sleep and regular physical activity. Making small changes in your child’s life can lead to better digestive health and a more comfortable life. 

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Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto