When I met my friend Aishwarya's daughter, Aanya, on a Sunday afternoon, she was building an entire world in her backyard using only sticks, leaves, and her imagination. In her eyes, a stick became a magic wand, leaves turned into currency for her "shop," and an old cardboard box was her fortress. Aishwarya admitted that this was Aanya’s “free play” time—a period without gadgets, instructions, or adult guidance, which made me curious.

To put this to rest, we had a word with Dr Kushal Agrawal, Neonatologist and Head of the Department of Neonatology and Paediatrics at KVR Hospital Kashipur, "Unstructured play is much more than just frivolous fun. It is an integral part of child development. Today, children do not have much scope for free play. With the academic system, straddled by extracurricular activities and digital entertainment, the scope for unstructured play is getting smaller and smaller.". On the contrary, research reveals that unstructured plays hold a lot of benefits for children that structured activities may not have in store.

What are the Physical Benefits of Unstructured Play?

According to Dr Agrawal, "free time plays" are a great way for kids to get involved in physical activities meant for their growth. "When children are left to play freely, their movements become more varied and spontaneous," he says. Science behind this practice does support this because free play increases the levels of physical activity, which is moderately vigorous in children; this is essential in preventing childhood obesity and promoting health in general.

Other than these, the outdoor environments provide opportunities and challenges for natural development outside. While children run, jump, climb, and look around the outdoors, they can become able to develop strength, coordination, and endurance for a healthy and active lifestyle by exercising. Otherwise, structured activities often restrict children to specific movements or instructions.

How Play helps in Social and Emotional Growth of Kids?

Except for physical fitness, disorganized play lays the foundation for basic social and emotional capabilities. During unorganized play, children invent their games, negotiate roles, settle disputes, and collaborate to attain some common objectives. According to Dr. Agrawal, "such interactions build empathy, cooperation, and communication skills as children learn to express themselves, listen to others and adapt to group dynamics.".

Research indicates that children learn emotional resilience through unstructured play, navigating minor setbacks in a low-stakes environment. If the game goes sour, kids learn to solve the problem on the spot; this builds up their self-confidence as well as independence. This is a kind of play that gives children the freedom to learn by themselves and try new things without having the fear of being prohibited by others or the fear of failure.

How Parents can Encourage Creativity and Problem-Solving in Children

Freedom in play helps unlock a child's creativity and the problem-solving aspects. Most structured activities have predetermined tasks or instructions that do not develop creative thought. According to Dr Agrawal, "When children are allowed to be free, they can explore and create their own scenarios, which are meant for developing unique solutions based on critical thinking.".

Unstructured play provides children with a number of materials for play—blocks, sand, or leaves, for example—without script, so that they invent games, build imaginary worlds, and, in a very real sense, answer their natural curiosity. It has been proven that this type of play helps children to make decisions, adaptability, and innovations, qualities useful throughout life.

Is Play Holistic Approach to Child Development?

Dr Agrawal believes that unstructured play is a very important factor of all-rounded child development. "Nowadays, children's lives are very scheduled, so it's very important for the parents to remember how necessary play is", he further adds. Being freely playful would be a great support to their healthy physical development as well as social, emotional, and cognitive development.

As parents, we can encourage free play by creating an environment that encourages exploration and curiosity. What can be very impactful is giving the child a safe outdoor space and setting aside gadgets to allow for uninterrupted time to play. As these spaces tend to be counterintuitive to everything that can be seen as a hallmark of productivity and measurable progress, unstructured play allows the children to build resilience, independence, and joy.

Giving Children the Freedom to Play

More than just being childhood, unstructured play confers a wide range of benefits since children learn to manage social dynamics, solve problems independently, and bring their creativity into life which puts them better prepared for the challenges of adulthood. In this natural form of play, people lay down a foundation for lifelong skills to achieve balanced wellbeing and success.

The next time you catch your child playing carefree—maybe using a stick as a wand or a rock as a pet—take the time to be thankful for the developmental steps.

If your pre-pubescent or teenage kid cannot live without a smartphone or tablet, it’s a cause for concern. Ordinarily, it was believed that some amount of screen time isn’t harmful in young adults. But a new study has gone beyond the notion of ‘limited screen time’, ascertaining exactly how much is too much.

Doomscrolling Short-Form Content Is Affecting Young Minds

A new study published in the European Child & Adolescent Psychiatry journal recently shared insight into how endless scrolling of short-form content, personalised social media feeds, and engaging content may affect the cognitive, mental, and emotional well-being of adolescents and young adults.

Marlene Ebster, first author of the study Taming the Endless Scroll and a graduate from the University of Bayreuth’s Institute of Medical Management and Health Sciences, said, “Our aim was to develop a differentiated understanding of the effects of short-video platforms based on scientifically robust evidence, and to move beyond blanket statements such as ‘less screen time.’”

The researchers relied on scientific data published between 2015 and 2025. 47,000 participants were included in the final analysis, with an average age of 16.8 years.

The findings indicate that an intensive and unintentional use of short-video platforms may be associated with a number of negative consequences.

Researchers eventually found that these usage patterns and habits were linked to increased inattention and impulsivity.

The findings also said that the participants presented reduced working memory and weaker self-regulation abilities.

Additionally, several studies reported mental health issues in young adults, including higher levels of anxiety, depression, and stress, especially among heavy users.

How To Combat Excessive Screen Time In Young Adults?

The study also identified factors that can protect young people. A supportive social environment, strong digital literacy, and structured and purposeful digital habits proved to reduce the negative effects of endless scrolling. Here are other ways that can help:

Swapping Online Shows With Interesting Activities: Replace one streaming session with a home-made “show” of fun-filled activities. Kids get hooked on activities with time-bound tasks; they get competitive. Screen-free creativity is a cardio-friendly brain workout.

Hiding Wi-Fi Router: Hide the router behind a daily challenge. Want Wi-Fi? You have got to earn it by doing something active, like 20 minutes of cycling, a round of badminton, or even cleaning the house.

Family Screen Swap Hour: Pick one hour each evening where everyone swaps screens for a shared activity, like board games, cooking, or a walk outside. The key is doing it together, so no one feels singled out.

The ‘Leave It at the Door’ Rule: Phones and tablets stay outside the bedrooms. Create a charging station in the hallway and make it a family-wide ritual. Fewer late-night scrolling marathons mean better sleep and, as the study shows, potentially better heart health.

For new parents, few decisions feel as important as choosing how to feed their newborn. While breastfeeding is widely recognized as the best source of nutrition for infants, not every family can follow the same path. The key is to ensure that every baby receives adequate nutrition, care, and love, whether through breast milk or infant formula.

Health experts, including the World Health Organization (WHO) and the Indian Academy of Pediatrics (IAP), recommend exclusive breastfeeding for the first six months of life whenever possible. This recommendation is based on decades of scientific evidence showing that breast milk offers benefits that extend far beyond nutrition.

Breastfeeding Is The Gold Standard

Unlike any other food, breast milk is a dynamic, living substance. It contains the right balance of proteins, fats, carbohydrates, vitamins, and minerals that an infant needs, while also delivering antibodies, enzymes, and immune cells that help protect against infections. These natural protective factors play a crucial role during the early months when a baby’s immune system is still developing.

One of breast milk’s most remarkable qualities is its ability to adapt. The first milk, known as colostrum, is especially rich in antibodies and acts as a baby’s first natural vaccine. As weeks and months pass, the composition of breast milk changes to match the infant’s evolving nutritional requirements. This ability to respond to a baby’s changing needs cannot be replicated by formula.

The benefits of breastfeeding are reflected in both short- and long-term health outcomes. Babies who are exclusively breastfed are less likely to suffer from diarrhoea, respiratory infections, ear infections, and several digestive illnesses. Breastfeeding also supports the development of a healthy gut microbiome, which contributes to stronger immunity. Studies further suggest that breastfeeding may reduce the risk of obesity, type 2 diabetes, and certain allergic conditions later in childhood.

The advantages are not limited to babies alone. Breastfeeding supports a mother’s recovery after childbirth by helping the uterus return to its normal size and reducing postpartum bleeding. It also strengthens the emotional bond between mother and baby through close physical contact. In the long term, breastfeeding has been associated with a lower risk of breast cancer, ovarian cancer, and osteoporosis.

When Is Formula Feeding A Necessary Alternative?

That said, breastfeeding is not always possible. Medical conditions, certain medications, low milk production, maternal illness, work commitments, or mental health challenges can make breastfeeding difficult. In such situations, parents should never feel that they have failed.

Modern infant formulas are carefully developed to provide complete nutrition for infants who cannot be breastfed. When prepared correctly, the formula supports healthy growth and development and remains a safe, dependable alternative. Parents should always seek guidance from their paediatrician to choose the most appropriate feeding option for their baby.

Healthy Infant Feeding Without Judgment

It is equally important to remember that healthy feeding is more than what goes into the bottle or breast. The way a baby is fed matters, too. Holding the baby close, maintaining eye contact, responding to hunger cues, and creating a calm, nurturing feeding environment all contribute to emotional security and healthy development.

There is no one-size-fits-all approach to infant feeding. Every mother and every baby has unique circumstances, and feeding decisions should be based on medical advice rather than social pressure or comparison.

Breast milk remains the gold standard because of its unmatched nutritional and immune-protective properties. However, when breastfeeding is not possible, infant formula provides a safe and effective alternative that allows babies to thrive.

Ultimately, what matters most is not how a baby is fed, but that every child is nourished, loved, and given the healthiest possible start in life.

By Dr. Sanjay Majmudar, Consultant Paediatrician, Bhailal Amin General Hospital, Vadodara

The journey of pregnancy is a biological marathon, demanding precise nutritional orchestration to support the developing fetus while maintaining maternal physiological homeostasis. Among the pantheon of essential micronutrients, vitamin E often occupies a quieter corner compared to the high-profile roles of folic acid or iron.

However, for the expectant mother and the newborn's burgeoning health, vitamin E is a critical antioxidant, a shield against oxidative stress, and a vital participant in preventing neonatal complications such as infantile jaundice.

Understanding Vitamin E: The Fat-Soluble Guardian

Vitamin E is not a single compound but a family of eight fat-soluble antioxidants—tocopherols and tocotrienols. Because it is fat-soluble, its absorption is intrinsically linked to the presence of dietary fats and proteins in the maternal diet. During pregnancy, the body undergoes significant metabolic shifts, and vitamin E serves as a potent defender against reactive oxygen species (ROS), which can threaten both placental integrity and fetal development.

Like every nutrient, vitamin E has values for recommended dietary allowances (RDA), adequate intake (AI), tolerable upper limits (UL), and toxicity dosage (TD), so one must be cautious while self-indulging in food sources, supplements, or food formula intake. The form of vitamin E, the source, and the adequacy of intake influence the biological outcomes.

As noted by a nutritional biochemist, "Vitamin E acts as the cellular gatekeeper. By stabilizing membranes against lipid peroxidation, it ensures that the physical architecture of both maternal tissues and the developing fetal brain remains resilient under the metabolic stress of gestation."

Vitamin E And Clinical Health

Vitamin E deficiency is infrequent, with overt symptoms typically absent in healthy individuals consuming low amounts. However, premature infants weighing less than 1,500 grams may experience deficiencies, which can lead to complications unless supplemented, albeit with an increased risk of infections. Individuals with fat malabsorption disorders, such as Crohn’s disease or cystic fibrosis, are more susceptible to deficiency because vitamin E requires fat for absorption.

Symptoms of deficiency include peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, and immune response impairment. Rare cases, such as abetalipoproteinemia, necessitate high doses of supplemental vitamin E for proper absorption due to severe deficiencies linked to nerve damage and retinal degeneration.

Another similar condition, Ataxia with Vitamin E Deficiency (AVED), results from a defective alpha-tocopherol transfer protein, leading to significant deficiency and associated nerve damage, requiring substantial supplemental vitamin E to avoid loss of mobility.

Excess Intake And Harmful Effects

Research indicates that consuming vitamin E through food poses no adverse effects; however, high doses of alpha-tocopherol supplements can lead to hemorrhage and disrupt blood coagulation. In vitro studies suggest that elevated doses inhibit platelet aggregation. Notably, many in the latter trial were also using aspirin, raising concerns about vitamin E's propensity to cause bleeding.

The Food and Nutrition Board (FNB) has set Upper Limits (ULs) for vitamin E due to these potential hemorrhagic effects, applicable to all supplementary forms of alpha-tocopherol, including its eight stereoisomers in synthetic vitamin E. Doses up to 1,000 mg/day (1,500 IU for natural form or 1,100 IU for synthetic) appear safe, yet the evidence primarily stems from small participant groups taking up to 3,200 mg/day only for short durations. Long-term consumption exceeding the UL increases the risk of adverse health outcomes, with ULs for infants yet to be determined.

Maternal Diet And The Synthesis Of Health

A well-rounded maternal diet is the foundation for a successful pregnancy. Because vitamin E is fat-soluble, its bioavailability is optimized when consumed alongside healthy fats and high-quality proteins. Proteins serve as the transport vehicles for these nutrients, while fats facilitate the bile-assisted absorption process in the small intestine.

Almonds As A Source Of Fat-Soluble Vitamin E

One of the most efficient and nutrient-dense ways to ensure adequate vitamin E intake during pregnancy is through the inclusion of nuts, specifically almonds. Almonds represent a "superfood" synergy: they provide a robust concentration of alpha-tocopherol (the most biologically active form of Vitamin E) nestled within a matrix of heart-healthy monounsaturated fats and plant-based proteins.

For the expectant mother, snacking on almonds provides a dual benefit. The fat content aids in the absorption of vitamin E, while the protein profile contributes to the amino acid pool necessary for fetal organogenesis. By integrating almonds into a mid-morning snack or a yogurt topping, women can achieve a steady serum level of this vital antioxidant throughout the day.

Roasted almonds are the best bet when compared to soaked almonds, as soaked almonds absorb more moisture and reduce the bioavailability of vitamin E.

Vitamin E And The Prevention Of Infantile Jaundice

Infantile jaundice, a condition characterized by the yellowish discoloration of the skin and eyes, is one of the most common clinical scenarios in neonatology. It arises from hyperbilirubinemia, where the breakdown of red blood cells results in an accumulation of bilirubin that the infant’s immature liver cannot yet efficiently process.

The link between vitamin E and jaundice is rooted in its ability to protect red blood cell membranes. During the late stages of pregnancy, vitamin E stores are transferred from the mother to the fetus. If maternal levels are insufficient, the foetal red blood cells may be more susceptible to oxidative damage. When these fragile cells break down prematurely after birth, they flood the infant’s system with excessive bilirubin.

By maintaining optimal vitamin E levels, the mother supports the structural integrity of fetal erythrocytes. While vitamin E is not a cure for all forms of neonatal jaundice, its role as a membrane protector is a fundamental preventative measure in promoting neonatal metabolic stability.

Key Nutrients For Maternal And Neonatal Support

Effective dietary planning during pregnancy requires a balance of micronutrients. An average of 15mg-20mg of vitamin E is required per day during pregnancy.

The Clinical Perspective: Why Supplements Aren't Always Enough

While the temptation to reach for a prenatal supplement is common, clinicians emphasize that whole-food sources provide superior bioavailability. The matrix of an almond contains fiber, polyphenols, and minerals, which creates a "nutritional choir" that is far more effective than isolated tocopherol supplements.

As one of the renowned obstetricians asserts, "Nutrition during pregnancy is not about isolated bullets; it is about the landscape of intake. When a mother consumes Vitamin E through nuts, seeds, and healthy oils, she is providing her baby with a complex biological support system that a synthetic pill simply cannot replicate."

Vitamin E And Drug Interactions

Mothers who are on anticoagulant and antiplatelet medications must be cautious, as they may interact with vitamin E, which can inhibit platelet aggregation and antagonize clotting factors, potentially increasing bleeding risk, particularly when intake of vitamin K is low. Additionally, vitamin E combined with antioxidants like vitamin C and niacin can blunt increases in cardioprotective HDL cholesterol when taken with simvastatin.

Dietary Strategies for the Expectant Mother

To maximize the benefits of Vitamin E, expectant mothers should consider the following dietary adjustments:

1. Prioritize Healthy Fats: Incorporate avocados, groundnut oil, ghee, and nuts into everyday meals to ensure the fat-soluble Vitamin E is absorbed by the digestive tract.

2. Combine with Protein: Pairing Vitamin E-rich foods like sunflower seeds or almonds containing protein helps maintain tissue growth, blood volume, and ensures efficient nutrient utilization.

3. Consistency Over Intensity: Because Vitamin E is stored in body fat, a consistent, moderate intake is more effective than intermittent high-dose supplementation, which may lead to toxicity.

Conclusion

The complexity of pregnancy requires a proactive approach to nutrition that extends beyond caloric intake. Vitamin E, as a guardian of cellular integrity, plays an understated yet essential role in protecting the mother from oxidative stress and safeguarding the newborn from the hematological instability that often leads to infantile jaundice.

By focusing on whole-food sources like almonds, that provided vitamin E, healthy fats and proteins are present at the table, mothers can provide their infants with the foundation of a healthy start to life. The health of the newborn is inextricably linked to the maternal diet; by choosing nutrient-dense, antioxidant-rich foods, the expectant mother is not just eating for two, but she is building the biological infrastructure for a lifetime of wellness.

(Dr. Shobha Registered Clinical Dietitian, Manager, Dept of Nutrition & Dietetics, Cloudnine Group of Hospitals)