Children and mindfulness: simple exercises for more relaxation
Here are some child-friendly mindfulness exercises that you as parents can easily integrate into everyday life and practice with your children.
Sometimes things just don’t run smoothly – or rather: they don’t come out. Constipation is one of the most common digestive problems in children. Almost every child is affected at some point. It is unpleasant and painful for the little ones and often worrying for parents.
The good news is that in most cases there is nothing serious behind it. With a little knowledge and the right tricks, you can usually get your digestion back on track quickly.
The causes of constipation are varied and often simple. Diet and fluid intake often play a role: too little fiber, too many sweets or too little fluid. A lack of exercise can also make the bowel sluggish. Added to this are psychological factors such as stress, changes in everyday life or new situations such as starting nursery or school. All of this can upset the little tummy. Children also sometimes tend to delay going to the toilet – because they don’t have time, because it’s unpleasant or because they don’t want to “have to”.
Before things get serious and a visit to the doctor is necessary, you can try out a few things together with your children. The most important thing is that they drink enough – preferably water or unsweetened teas to keep the bowels supple. Diet also plays a major role: fiber-rich foods such as fruit, vegetables, whole grain products or legumes help to get the digestion going. Classics such as pears, plums or linseed are real helpers when your stomach is stuck.
Lots of exercise is just as important. Anything that is fun – running, jumping, romping – acts like a small fitness program for the bowel. Fixed routines also help, for example when children regularly go to the toilet after meals. The right posture is also important! A small stool in front of the toilet helps to support the legs and improve the sitting position.
Don’t worry: it often doesn’t take much to get the bowels moving again. Just a spoonful of plum puree or a glass of lukewarm water straight after getting up can work wonders! Flaxseed or psyllium husks are also tried and tested companions – it is always important to drink enough liquid with them. You should also give your child time and rest: Pressure or coercion usually only make the situation worse and lead to cramping rather than relief.
In most cases, constipation is unpleasant but harmless and can be easily managed with home remedies. However, if the problem persists for a long time, your child has severe abdominal pain, blood is visible in the stool or refuses to go to the toilet altogether, it is advisable to seek medical advice. This will ensure that there is no chronic constipation or other illness behind it – and that the tummy can soon breathe easy again.
Play, fun & exercise: how children get their digestion going. Tips for every age group – from toddlers to teenagers.
Here are some child-friendly mindfulness exercises that you as parents can easily integrate into everyday life and practice with your children.