Foods & Habits to Help Reduce Your Child’s Chest Pain

If your child complains of chest pain, it’s normal to be worried, but it's important to understand that chest pain in children doesn't always indicate a heart problem. Often, chest pain arises from issues in the chest wall, like muscle strain or inflammation.

Certain dietary choices and lifestyle habits can contribute to or exacerbate chest discomfort, and making nutritional and behavioral strategies can help alleviate your child's symptoms and promote their overall well-being. Here’s what Devyani Chowdhury, MD, MHA, and our team at Cardiology Care for Children recommend.

1. Adopt a heart-healthy diet

One of the best ways to protect your child’s heart health — and your own — is by choosing heart-healthy foods as a family. Encourage your child to eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support their cardiovascular health, and model making smart eating choices yourself.

Monitor your child’s intake of ultra-processed foods, like chips, candy, and other snack foods. High consumption of ultra-processed foods may increase the risk of various health issues, including inflammation and cardiovascular problems.

As a general guideline, experts recommend limiting saturated fats, trans fats, cholesterol, sodium, and added sugars in children's diets. For children aged 4-18, keep total fat intake between 25% and 35% of daily calories, focusing on healthier sources like fish, nuts, and vegetable oils.

2. Manage gastroesophageal reflux disease (GERD)

Did you know that GERD is a common cause of chest pain in children? As many as 10% of kids experience GERD symptoms at least once a week and one of those symptoms is heartburn.

GERD happens when stomach acid flows back up into the esophagus, and you can help your child minimize symptoms with the following dietary and lifestyle adjustments:

Avoid trigger foods

Identify and eliminate foods that provoke reflux. Some common culprits are spicy foods, citrus fruits, chocolate, and caffeinated beverages.

Eat smaller meals more frequently

Encourage your child to eat smaller portions more frequently throughout the day to prevent overfilling their stomach.

Stay upright after eating

Have your child remain upright for at least 30 minutes after eating to facilitate digestion and reduce acid reflux.

Lifestyle changes can help reduce GERD symptoms, but sometimes, medications may be necessary. If your child complains of chest pain or heartburn frequently, talk to their care team about your treatment options.

3. Encourage regular physical activity

While muscle strain from overexertion can be a cause of chest pain in children, regular exercise can actually help reduce the incidence of chest pain over time. Exercise helps strengthen the heart and chest muscles, which lowers the risk of pain from muscle strain or weakness.

Activities like swimming, cycling, or playing sports can be both enjoyable and beneficial for your child. In fact, the American Heart Association (AHA) suggests that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity daily.

4. Make sure your child stays hydrated

Hydration is essential for overall health, and staying hydrated can prevent issues like muscle cramps, which may manifest as chest discomfort. Encourage your child to drink water regularly throughout the day and limit the intake of sugary or caffeinated beverages.

5. Teach stress management techniques

It’s easy to assume that children don’t experience emotional stress like adults do, but the truth is that stress and anxiety can contribute to chest pain in children too. Teaching your child relaxation techniques, like deep breathing exercises, mindfulness, or engaging in hobbies they enjoy, can help manage stress levels and even reduce associated chest discomfort.

When to seek medical care for chest pain

Lifestyle changes that promote overall wellness and heart health can help keep mild, occasional chest pain at bay. But if your child's chest pain persists, worsens, or is accompanied by symptoms like fever, difficulty breathing, rapid heart rate, or sudden severe pain, seek immediate medical attention.

Dr. Chowdhury and our team at Cardiology Care for Children specialize in diagnosing and treating pediatric heart issues, and we have the capability to pinpoint the underlying cause of your child’s discomfort and recommend suitable treatments to improve their health.

For more personalized recommendations for your child and your family, call 717-925-8300 to book an appointment today at our nearest office location in Lancaster, Mifflinburg, and Strasburg, Pennsylvania, and Topeka, Indiana.