For children, a tailored Dinacharya can help establish healthy habits, promote physical and mental well-being and support their natural growth and development. Here’s a comprehensive guide to an Ayurvedic daily routine for kids:
Morning Routine
- Wake Up Early: Encourage children to wake up early, ideally around 6-7am. Early rising aligns with the body’s natural circadian rhythms and helps instill discipline.
- Oral Hygiene:
1. Tongue Scraping: Use a tongue scraper to clean the tongue, removing toxins and bacteria.
2. Brushing Teeth: Brush with a natural, fluoride-free toothpaste like Vedistry Gumcare Gel to maintain oral health, which is enriched with Ayurvedic herbs like Babul, Bakul, Neem and Karpur.
- Hydration: Give a glass of warm water to help flush out toxins and kickstart the digestive system
- Nasal Cleansing: For older children, introduce a gentle nasal rinse (Neti) with saline water to clear the nasal passages, especially beneficial during allergy seasons.
- Exercise and Play: Encourage at least 30 minutes of physical activity, such as yoga, stretching or outdoor play. Yoga postures like the Sun Salutation (Surya Namaskar) can be both fun and beneficial.
- Bathing: A warm bath in the morning is refreshing and helps to remove impurities from the skin. Adding a few drops of essential oils like lavender or sandalwood can be calming and soothing.
Diet and Nutrition
- Breakfast: Ensure a nutritious breakfast that includes whole grains, fruits and protein. Examples are oatmeal with fruits, whole-grain toast with almond butter or a smoothie with greens and berries.
- Lunch: Lunch should be the largest meal of the day, consisting of a balanced diet with fresh vegetables, whole grains and proteins. Opt for homemade meals like vegetable khichdi, lentil soup with rice or whole-grain wraps with vegetables and hummus.
- Snacks: Healthy snacks like fruits, nuts and seeds can be given between meals. Avoid processed foods and sugary snacks.
- Dinner: Dinner should be lighter and consumed at least two hours before bedtime. Simple dishes like vegetable soups, lightly spiced rice or steamed vegetables are ideal.
In case of loss of appetite, you can use ayurvedic appetizers like Dipya Appetizer Syrup, which is excellent in improving appetite as well as the metabolism.
Evening Routine
- Homework and Study: Allocate time for homework and reading in a quiet, well-lit area to promote concentration and learning.
- Family Time: Spend quality time with family, which can include discussions, games or a quiet walk. This helps in emotional bonding and relaxation.
- Bedtime Routine:
1. Storytelling: Reading a bedtime story or telling a calming story helps to wind down and prepares the child for sleep.
2. Sleep: Ensure that children go to bed early, ideally by 8-9pm, to get adequate rest.
Additional Tips
- Mindfulness and Meditation: Introduce simple mindfulness practices or meditation for a few minutes daily. This can help improve focus, reduce anxiety and enhance emotional well-being.
- Limit Screen Time: Monitor and limit the time spent on electronic devices. Encourage activities like reading, crafts or outdoor play instead.
- Hydration: Ensure children drink plenty of water throughout the day to stay hydrated.
- Seasonal Adjustments: Modify the routine according to the seasons. For instance, in colder months, focus on warming foods and practices, while in warmer months, emphasize cooling foods and activities.
By integrating these Ayurvedic principles into a child’s daily routine, you can help nurture their physical, mental and emotional health, setting a foundation for a balanced and harmonious life.
*Paid Partnership with Charak Pharma
