Dr. Supraja Chandrasekar is director-pediatric services, pediatrician and intensivist, DHEE Hospitals Bengaluru

There’ve been many news reports about young people suffering heart attacks. Please suggest some ways to improve cardiovascular health and counter sedentary habits in my children aged 9 and 11 years.

— Dhiraj Sharma, Bengaluru

Most families live in apartment complexes or urban communities, where shared spaces such as play areas, gardens, parks, and school grounds can be used for group physical activities. Preteens are at a crucial stage when lifelong habits form. Here are my suggestions to motivate children to adopt a healthy lifestyle:

• With other parents, take turns to plan weekly activities for children such as jogging, cycling, or playing musical mats.
• Prioritize safe outdoor play. Ensure community spaces are safe for games such as football, cricket, and press for protected cycling paths between apartment complexes.
• Plan monthly nature outings. Arrange visits to city parks, historical sites or try new adventure activities like geocaching.
• Host fitness challenges such as sports or activity-based competitions.
• Form special interest clubs such as dance, yoga, Zumba, or acrobatics groups.
• Collaborate with local schools for children to use playgrounds during after-school hours.
• Lead by example by following a physically active lifestyle.

 

What are safe and effective ways to introduce traditional Indian fermented foods (e.g. idli, yogurt) to my two-year-old daughter?

— Mina Rishabh, Mumbai

Fermented foods have traditionally been valued for their health properties, preservation qualities, and unique taste. Introducing small amounts of fermented foods to toddlers’ meals is safe and boosts flavour and nutrition.

There are two main types of fermented foods:

• Milk-based — yogurt, buttermilk, kadhi (curd curry), shrikhand
• Non-milk-based — idli, dosa, dhokla, ambali, pitha, kanji

These foods are rich in gut-friendly bacteria that produce lactic acid which improves nutrient absorption (especially iron) and contain calcium, protein, phosphorus, and riboflavin.

You could introduce fermented foods when children are a year old, starting with small amounts mixed into regular meals e.g. you can add curd to khichdi, fruit to hung curd, serve idli/dosa for breakfast and flavoured buttermilk as a refreshing drink. Avoid adding sugar, salt or strong spices to fermented foods as this reduces their health benefits.

Probiotics in fermented foods strengthen the gut barrier, improve digestion and nutrient absorption, and enhance immunity. Interestingly, they also influence the gut-brain axis, promoting beneficial neurotransmitters that improve an individual’s mood and stress response.

 

Which antioxidant-rich foods do you recommend to include in my seven-year-old’s diet?

— Divisha Johar, Delhi

Recent European research shows that higher dietary intake of antioxidants by children contributes to improved lung function development, especially in children with asthma. Antioxidants neutralize harmful free radicals caused by pollution, reducing airway inflammation and damage. This improves lung function, reduces asthma and wheezing episodes.

Indian foods such as ginger, garlic, turmeric, tulsi, amla, and methi are rich in antioxidants. Include them in daily meals. Moreover, citrus fruits, berries, orange and yellow vegetables, nuts, seeds, and green leafy vegetables (rich in vitamins A, C, and E) also boost respiratory health and overall immunity. Also, ensure children eat plenty of green, leafy vegetables.