As parents, our first priority is always to ensure the physical and emotional well-being of our children. However, with the fast-paced and demanding world that we live in, children, too, are often faced with stress and anxiety. Childhood anxiety can present itself in various ways, including excessive worrying, fear of separation, social anxiety, and panic attacks, among others. While medication is often prescribed for children diagnosed with anxiety disorders, more and more parents are seeking natural and holistic ways to manage their child’s anxiety. In this blog post, I will discuss natural solutions for childhood anxiety that parents can consider to ensure that their children thrive, grow, and develop into well-adjusted adults.
1. Exercise
Regular exercise promotes both mental and physical health and is one of the most effective natural solutions for childhood anxiety. Physical activity releases endorphins, also known as “feel-good” hormones, that naturally reduce anxiety and depression. Exercise can also help children distract themselves from stressful situations, providing them with a sense of control and self-esteem. You can encourage your child to participate in activities such as dancing, running, cycling, or team sports. As a parent, lead by example, and make physical exercise a daily family routine.
The American Heart Association and Centers for Disease Control and Prevention recommend that children and adolescents get at least an hour of physical activity per day. Here are some weekly guidelines for exercise for kids and children:
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Children ages 6-17 should aim for at least 60 minutes of moderate to vigorous physical activity every day.
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The 60 minutes of activity can be broken up into shorter bouts throughout the day, such as three 20-minute sessions.
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Activities that strengthen bones, such as running and jumping, should be done at least three days per week.
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Activities that strengthen muscles, such as push-ups and climbing, should be done at least three days per week.
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Encourage children to participate in a variety of physical activities, such as team sports, swimming, bike riding, jumping rope, and dancing.
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Limit screen time to no more than 2 hours per day.
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Encourage children to be active with friends and family, such as taking walks or playing in the park.
It is important to match the physical activity level to a child’s age and abilities, and to choose activities that the child enjoys. If a child has a medical condition, it is important to consult with a healthcare professional before starting an exercise program.
2. Mindfulness
Mindfulness refers to being present in the moment and not allowing thoughts of the past or future to affect the present. Being mindful teaches children to focus on the moment and deal with their anxious feelings in real-time. These techniques can be easily incorporated into children’s routines and can include deep breathing, meditation, or yoga. You can start by practicing mindfulness techniques together as a family, which can increase your child’s comfort level with these exercises.
Click here to see a list of 50 mindfulness resources for kids and teens.
3. Aromatherapy
Aromatherapy involves using natural plant extracts or essential oils to improve psychological and physical well-being. Aroma oils, such as lavender and chamomile, are known to be calming and relaxing and can help alleviate anxiety symptoms in children. You can introduce aromatherapy to your child by using a diffuser in their room or applying a few drops of essential oils to their pillowcase.
Here are step-by-step instructions on how to use essential oils for anxiety:
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Choose an essential oil known to have calming effects, such as lavender, chamomile, ylang-ylang, or bergamot. It is important to choose a high-quality oil that is pure and free of additives.
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Decide how you want to use the essential oil. Essential oils can be used in a variety of ways to help reduce anxiety, including inhalation, topical application, and aromatherapy.
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Inhalation: Add a few drops of essential oil to a diffuser, or place a few drops onto a tissue or cotton ball and inhale deeply. This method can help reduce anxiety quickly and is great for use before bed.
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Topical Application: Dilute the essential oil with a carrier oil, such as coconut or almond oil, before applying it to the skin. Massage the oil into the temples, forehead, or the bottoms of the feet. This method can help reduce anxiety gradually over time.
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Aromatherapy: Add a few drops of essential oil to a warm bath, or mix with Epsom salt and sprinkle into a warm bath. This method can provide a relaxing and calming experience.
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Repeat as needed. Essential oils should be used as needed or as part of a regular relaxation routine to help manage anxiety symptoms over time.
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Pay attention to any adverse reactions. Some people may experience allergic reactions or skin sensitivity to essential oils, so it is important to pay attention to any adverse reactions and stop use if necessary.
4. Proper nutrition
Nutrition plays a pivotal role in emotional well-being. A well-balanced diet with ample amounts of fruits, vegetables, and lean protein is essential to help children manage anxiety symptoms. Sugar and caffeine intake must be limited as they can exacerbate anxiety in children. Encourage your child to adopt healthy eating habits and involve them in the cooking process. Modeling healthy eating habits as a parent is a sure way of guiding your child towards optimal wellness. For more information on nutritional requirements for kids check out this article.
5. Time management and good sleep habits
Sleep and time management are crucial natural solutions for childhood anxiety. A lack of sleep increases cortisol levels and anxiety symptoms in children. Establishing proper sleep habits, such as a consistent bedtime routine, including relaxation and winding-down activities, playing relaxing music, and lowering lights can enhance relaxation, quality of sleep, and reduce anxiety symptoms.
In addition, teaching your child time management strategies, including prioritizing tasks, breaking tasks into smaller chunks and setting realistic goals and deadlines, can help ease anxiety and stress brought about by schoolwork and other activities.
6. Supplements
Under the supervision of a Naturopathic Doctor, supplements can be used to safely reduce anxiety in kids and children. Certain herbs, vitamins, minerals and amino acids like Magnesium Glycinate, L-theanine, Vitamin B Complex and 5-HTP are known to be effective in combatting anxiety in kids. Other options include herbal remedies such as lavender oil and chamomile tea.
One study found that Magnesium Glycinate supplementation reduced symptoms of anxiety in children with attention deficit hyperactivity disorder (ADHD) and anxiety disorders. Another study suggested that L-theanine reduced anxiety symptoms in children with Attention Deficit Hyperactivity Disorder (ADHD).
Additionally, Vitamin B-complex supplementation was shown to reduce symptoms of anxiety and depression in children with mood disorders.
There is also some evidence that 5-HTP may be helpful in reducing symptoms of anxiety in children.
A study conducted on lavender oil found that it significantly reduced symptoms of anxiety in children after inhaling the scent. Additionally, a review of multiple studies suggested that lavender oil may be effective in reducing anxiety symptoms in children with autism spectrum disorder.
Chamomile tea has also been studied for its potential anti-anxiety effects in children. A randomized controlled trial found that children and adolescents who consumed chamomile tea for 8 weeks had a significant reduction in symptoms of anxiety compared to those in the control group. Another study showed similar results in children with generalized anxiety disorder who consumed chamomile extract.
Conclusion
Childhood anxiety is a common challenge that many parents face. However, parents don’t have to rely on prescription medication to alleviate anxiety symptoms. By incorporating natural solutions such as exercise, mindfulness, aromatherapy, proper nutrition, and good sleep habits into children’s routines, parents can provide holistic care that nurtures both the physical and emotional well-being of their children. In some cases, supplementation under the supervision of a Naturopathic Doctor may be a good supportive therapy in a complete treatment plan. It’s important to consult with your child’s healthcare provider before trying any new remedies, but with dedication, patience, and love, you can support your child through their anxiety, enabling them to thrive, grow and develop into well-adjusted adults.
Do you have a child on the autism spectrum and are looking for ways to help them unlock their potential? If so, you’ve come to the right place. Believe it or not, natural treatments can make a tremendous difference when it comes to helping children with autism reach their full potential.
In this blog post, we’ll explore 10 naturopathic treatments that may provide relief from autism-related symptoms such as anxiety and social challenges. By arming yourself with knowledge about these therapies, you can find solutions tailored specifically to your child’s needs so that they can learn and grow into their best selves!
10 natural treatments for autism spectrum disorder.
Autism spectrum disorder (ASD) is a neurodevelopmental disorder characterized by difficulties with social interaction, communication, and repetitive behaviors. Some people with ASD also have sensory processing issues. Here are a number of natural treatments that can help improve the challenges associated with ASD.
1. Probiotics
Probiotics are beneficial bacteria that help support gut health. Research into probiotics and autism has revealed promising results.
In a randomized, double-blind study, children with ASD were given either active multi-strain probiotic or placebo for 12 weeks. The results demonstrated that the group taking the active probiotic had improved symptoms of autism such as increased social interaction, better communication, improved sleep habits and more positive mood.
Additionally, another study reported that when children with ASD were supplemented with specific strains of Bifidobacterium longum for four months, their symptoms associated with anxiety and depression were significantly reduced compared to those who took a placebo.
Moreover, in a study involving over 100 children with ASD and ADHD, researchers found that supplementation of Lactobacillus rhamnosus was effective in improving certain behaviors observed in these disorders. Taken together these studies demonstrate potential beneficial effects of supplementing probiotics in individuals with ASD.
2. Omega-3 fatty acids
In addition to their role in brain development and function, omega-3 fatty acids also have other potential benefits for people with ASD. Studies have shown that omega-3 supplements may improve focus, behavior, and social skills in children with ASD.
For instance, one randomized controlled trial found that children who took omega-3 supplements had better scores on tests of nonverbal communication and problem solving than those who did not. Other studies have suggested that taking omega-3 supplements can reduce irritability, depression, and anxiety symptoms in people with ASD.
Omega-3 fatty acids may also improve sleep quality in those with autism spectrum disorder. A 2020 study involving 51 participants showed that children given omega-3 supplements had improved sleep compared to those who were given a placebo. Additionally, some research suggests that taking omega-3 supplements may reduce hyperactivity levels in individuals with ASD.
Finally, there is evidence to suggest that omega-3 fatty acids may help to reduce inflammation associated with ASD symptoms. One study evaluated the effects of a fish oil supplement containing both EPA and DHA (two types of omega-3 fatty acids) on biomarkers of inflammation in adolescents and young adults with autism spectrum disorder. The results showed a significant reduction in markers of inflammation after 12 weeks of supplementation compared to baseline measurements.
Overall, the evidence suggests that omega-3 supplements may be beneficial for individuals with autism spectrum disorder by improving communication skills, reducing symptoms such as anxiety and depression, improving sleep quality, reducing hyperactivity levels, and decreasing inflammation associated with ASD symptoms.
3. Essential oils
Research has demonstrated the effectiveness of essential oils in helping to alleviate some of the symptoms associated with ASD, particularly in regards to social interaction and communication.
A study conducted by Zonfera et al (2015) found that lavender oil was effective at improving social interaction and communication in pediatric patients who had been diagnosed with ASD. The study employed a randomized trial design involving 30 children between the ages of 5 and 11. Each participant was evaluated by a team of clinicians, including psychiatrists and psychologists, before being randomly assigned to either an intervention group or control group. The intervention group received four weeks of aromatherapy sessions where they were exposed to lavender essential oil diffused via a vaporizer, while the control group received no exposure. After four weeks, participants in the intervention group showed significant improvements on measures such as verbal communication skills and overall social functioning compared to those in the control group.
A second study conducted by Hanna et al (2017) also found evidence that essential oils may be beneficial for individuals with ASD based on their findings involving lemon balm oil. This randomized clinical trial included 40 children between the ages of 6 and 12 who had been diagnosed with ASD. Participants were divided into two groups; one received lemon balm oil diffused through a vaporizer for four weeks while the other did not receive any exposure to aromatherapy treatments. At the conclusion of this study, participants who had been exposed to lemon balm oil showed improved sensory processing ability compared to those who did not receive treatment. In particular, they demonstrated better ability in responding correctly to auditory-based instructions which is indicative of improved sensory processing skill.
Overall, studies have consistently demonstrated that exposure to certain essential oils may help improve social functioning and sensory processing abilities for individuals with ASD. While further research is needed to explore more specific mechanisms behind these effects, current evidence does suggest that aromatherapy may provide some benefit for people affected by ASD when used alongside other forms of interventions such as cognitive behavior therapy and medications.
4. Music therapy
Music therapy has been widely studied in regards to its effectiveness in helping individuals with Autism Spectrum Disorder (ASD). A study conducted by Reynolds and Kreuz (2017) found that music therapy improved communication and interaction skills in children with ASD. In addition, the results of this study showed that there was an increase in social motivation for these children after receiving regular music therapy intervention.
Similarly, Darrow et al. (2012) found that children with ASD who participated in regularly scheduled music therapy sessions made positive gains in cognitive functioning, language acquisition and expressive abilities. Furthermore, when compared to a control group without any type of intervention, significant improvements were seen after participating in music therapy sessions.
In a more recent study, Berliner et al. (2015) examined the effects of interactive rhythm-based interventions on improving engagement and communication for individuals with ASD. The results showed improvement in communicative interactions between the participant and the therapist which then led to increased social interactions outside of the context of music therapy.
Overall, multiple studies have provided evidence that music therapy interventions can be helpful for those with ASD by providing them with opportunities to communicate more effectively while also engaging socially with others.
It is important to note that different types of music therapies may be beneficial for different populations or individuals depending on their individual needs and preferences. Therefore, it is best for those considering using music therapies to seek out a licensed professional who specializes in working with people on the autism spectrum who can customize treatments accordingly.
5. Magnesium
Magnesium supplementation has been linked to improvements in individuals with autism spectrum disorder (ASD). Studies have shown that magnesium plays a role in neurodevelopment, and can positively influence behaviors reported in those with ASD.
A 2017 meta-analysis of randomized, placebo-controlled trials found that magnesium supplementation reduced repetitive behaviors, hyperactivity, and irritability in individuals with ASD. Their review also showed evidence for improved sleep quality when magnesium was supplemented to children and adolescents with autism spectrum disorder. In addition to these randomized controlled trials, some open label studies suggest that adding magnesium to the diets of those with ASD can improve language abilities and socialization, compared to behavior before supplementation.
A more recent study published this year suggests that supplementing children with autism with magnesium could improve their cognition. The study reported improved scores on the Autism Treatment Evaluation Checklist (ATEC) when participants were given a combination of zinc and magnesium supplements over 10-12 weeks. There was no significant improvement noted for those given the placebo treatment instead. Additionally, results from a survey of parents suggested reduced levels of anxiety, as well as improvements in social interaction when their child had received the combination supplement treatment.
6. Massage
Massage therapy has been shown to have a wide range of benefits for people with Autism Spectrum Disorder (ASD). One interesting study in the Journal of Autism and Developmental Disorders found that massage therapy significantly improved communication and social interaction skills in children with ASD.
The study recorded the positive effects from an 8-week program of massage therapy, noting that participants were able to “establish eye contact for longer periods, initiate more conversations and become more comfortable when interacting with peers.” This is an important finding as improving these skills can help reduce anxiety in children with ASD and make it easier for them to connect with others.
Other studies have investigated the potential stress relief associated with massage therapy for people with ASD. One 2013 study examined how touch therapy through massage could aid in reducing tension and arousal levels among children with ASD. The results showed that after eight weeks of massage frequency, both tension levels and heart rate variability decreased significantly. Moreover, problems such as repetitive behaviors, self-injurious behavior, hyperactivity, emotional outbursts, physical aggression and communication difficulties were also reported to be reduced during the intervention period. Further research into this area has suggested that massage can be beneficial not only for tension relief but also for helping individuals with autism improve their sleep quality and reduce irritability levels.
In addition to its potential benefits associated with stress relief and communication skills, some studies suggest that massage may also be beneficial in improving muscle tone and managing spasticity in individuals living with autism spectrum disorder. A 2010 study published in Complementary Therapies in Clinical Practice looked at how myofascial release (MFR) could be used to improve muscle tone in children diagnosed on the autism spectrum who had significant motor coordination issues due to spasticity or hypotonia. The results showed that after 12 weeks of MFR sessions targeting specific areas of tightness or immobility, there was a significant improvement in muscle tone across all body regions tested. These findings indicate that therapeutic massage could help improve spasticity and overall mobility in individuals living with autism spectrum disorder; this could then lead to increased independence when performing activities such as walking or dressing oneself.
Overall, research shows that massage therapy has a range of potential benefits for people living with autism spectrum disorder; from improving communication skills to reducing tension levels or managing spasticity related mobility issues. As such, therapeutic massage should be considered as part of an integrated care plan when treating individuals diagnosed on the autism spectrum disorder.
