anxiety Archives - Optimal Family Wellness

Vitamin D for Kids

AllisonR — Fri, 14 Apr 2023 23:04:01 +0000

Vitamin D is an important nutrient for our kids

Vitamin D is well known as a bone health nutrient and our ‘sun’ vitamin. However, we have learnt over the years that it plays an essential role in our children’s health, for everything from brain development and immune health to sleep and anxiety. This vitamin is now considered a pre-hormone because of its many hormone-like effects.

Let’s begin today by looking at Vitamin D and brain health for our kids.

Vitamin D and children’s brain health

This is a fascinating area of current research. Science has shown us that supplementing with Vitamin D has the potential to improve symptoms in children with both autism and ADHD. We also know through research that vitamin D is essential for mental health as well. Consistently lower levels of Vitamin D are found in patients with anxiety and depression.

In another study it was found that mothers of an autistic child, who then supplemented with Vitamin D, were less likely to have a subsequent child with autism. This is still an emerging area of research, but Vitamin D status is definitely to be considered for all growing brains.

Vitamin D and Children’s immune health

This is perhaps one of the areas in which Vitamin D is best known, alongside bone health. It’s believed many children are born deficient in Vitamin D, and that this may modulate their immunity, making them increasingly susceptible to frequent infections.

It’s also well known that a deficiency in Vitamin D is present in autoimmune conditions and may make children more susceptible to developing auto-immunity. Restoring Vitamin D to optimum levels rebalances the immune system and has also seen large reductions in the presence of autoimmune conditions and frequent infections in both children and adults.

As naturopaths, we consider Vitamin D a front-line defence nutrient for immunity in people of all ages. It helps protect our bodies against viruses and bacteria, as well as give protection against allergies, eczema, and intolerances. If your child has frequent infections or an auto-immune condition, it is well worth getting their vitamin D levels checked by your Naturopath.

Vitamin D and Children’s sleep

Interestingly, children with Vitamin D deficiency were found to have decreased sleep duration and poorer sleep efficiency. The same study also found that low Vitamin D status may upset circadian rhythms, and these children had delayed and later bedtimes.

Sleep is associated with a hormone called melatonin, and it is the production of this hormone that is affected by Vitamin D deficiency. We are getting a little sciency here, but before melatonin can be created, the brain must produce serotonin, which is our happy mood hormone. This means that a low level of Vitamin D can also cause mood disorders.

Let’s take a look now at how you can optimise your child’s Vitamin D levels naturally.

How to optimise children’s Vitamin D Status

There are several ways that you can safely and effectively boost the Vitamin D levels of your children.

Safe sun exposure

The optimal way of doing this is through safe sun exposure. Vitamin D is made when sunlight hits the skin and sets off a hormonal cascade. For this to occur efficiently, the skin needs to be naked and sunscreen free.

In Australia we have strong sunlight through the summer months, and so 10 minutes of sunlight on exposed skin (as much as possible) may be all that’s necessary. To avoid sunburn and damage, don’t do this during the hottest part of the day. In the morning before 10am, or late afternoons are the best times to expose naked skin to the sunlight.

During winter, the body needs longer to absorb the UVB rays and create Vitamin D. From 30 minutes to 1 hour is an ideal amount of time to enjoy sunlight on unprotected skin during winter.

Food

Vitamin D can also be absorbed through certain foods. Namely butter, eggs, organic liver, and oily fish. Grass-fed organic butter is the highest in vitamin D and good quality cod liver oil. We don’t tend to get heaps of Vitamin D this way, so combing this with sunlight exposure is recommended.

Supplements

Supplementation may also be appropriate, but you need to do this with the support of a practitioner to be certain you are getting the right type and dosage of Vitamin D for your child. Not all supplements are created equally; children need less Vitamin D than adults. Vitamin D is also fat-soluble, so the body does not handle it well when it is given too much.

In conclusion, the importance of Vitamin D for children’s health cannot be understated. I hope you found this information useful.

If you need further support to assess whether Vitamin D may be playing a part in your child’s health picture, please use the button below to book an appointment with me:

I look forward to supporting you and your child on your health journey,

Allison

The post Vitamin D for Kids appeared first on Optimal Family Wellness.

Managing Anxiety Naturally

AllisonR — Sun, 15 Sep 2019 23:00:58 +0000

Managing Anxiety Naturally

By Allison Riehs | Naturopath

Almost all of us will experience some form of anxiety in our lifetime, but for many, anxiety is a daily struggle that wreaks havoc on health.

Feelings such as fear, worry, stress or panic are all variants of this unpleasant state of being.

While these feelings can be normal from time to time, they can become debilitating in cases of chronic anxiety.

So what exactly is anxiety, why does it happen, and how can we manage anxiety naturally?

What is anxiety?

Anxiety is actually a normal human emotion. It is a response to a perceived threat or warning of danger and enables a person to deal with that threat¹.

Experiencing occasional symptoms of anxiety is normal, however if the effects of anxiety start to impact on our lives, then it may be time to act.

Symptoms of anxiety

There are many different ways anxiety can affect us.

The effects of anxiety can be:

Psychological: Fear and worry about thoughts or events of the past, present or future
Physical: Rapid heart rate, sweating, shaking, upset stomach, headache, irritability
Behavioural: Isolation, avoidance, fear of going out

Causes of anxiety

There are many possible causes of anxiety so it is important to seek professional advice to understand what may be causing your symptoms.

Possible causes of anxiety include:

Panic disorder
Alcohol and other drugs
Overactive thyroid
Stress at work or school
Relationship or financial stress
Stress as a result of life events (Post Traumatic Stress Disorder)
Emotional trauma
Side-effect of medication

How Naturopathy can help with managing anxiety naturally

Complementary and alternative medicine pathways such as naturopathy have become more common in the treatment of general anxiety and anxiety disorders.

The rising cost of prescription medications and their unwanted side effects may be why more people are exploring herbal and other natural remedies for the management and treatment of psychological conditions.²

With the use of specific herbs and supplements as well as dietary and lifestyle changes, anxiety may be managed naturally without the need for conventional medication.

So let’s take a look at some of these natural management approaches:

Food and Diet: Anxiety places additional demands on the body in terms of nutrition and energy requirements. Stress increases adrenal production and the body’s use of vitamins and minerals including vitamin C, vitamin E, magnesium, zinc, potassium, and micronutrients, which further accelerates metabolism of proteins, fats, and carbohydrates, producing fast-burning energy to respond to stress³. This is commonly known as ‘fight or flight’ mode.

As a result, food choices can help or hinder healthy stress levels.

Foods with anti-anxiety benefits:

Fatty fish: High in Omega-3 for a positive effect on cognitive ability and mental health.
Brazil nuts: High in selenium which improves mood by reducing inflammation.
Eggs: A source of Vitamin B12 and Vitamin D – proven to assist in lifting mood disorders
Cacao: Raw cacao contains nutrients that improve mood and alleviate anxiety.
Pumpkin seeds: High in potassium and zinc which are linked to positive mood.

Foods to avoid if you have anxiety:

Sugar
Caffeine
Alcohol
Gluten
Processed foods

Allergies & Intolerances: Research has discovered that gastrointestinal inflammation – one of the most frequent symptoms of food intolerance – is frequently found in those showing signs of depression and anxiety.

Likewise, if you’re suffering from digestive problems, the chance of experiencing symptoms of depression and anxiety increases. The importance of undertaking food allergy and intolerance testing cannot be understated as part of any plan to treat or manage anxiety.

Nutritional Supplements: There are a number of nutrients that are important when it comes to managing anxiety levels.

B vitamins: Speak to your naturopath or nutritionist about the best B-complex for your needs, rather than individual B vitamin supplementation.
Vitamin A: Another natural weapon in the battle against anxiety. People lacking Vitamin A have a higher chance of experiencing anxiety.
Essential fatty acids: From fish oil or seeds (such as chia, flaxseed, and hemp) are also useful in avoiding and reducing the severity of anxiety.
Vitamin D: Vitamin D deficiency has been linked to anxiety, depression, and seasonal affective disorder (SAD). The body makes its own vitamin D in response to sunlight exposure, and it is also found in eggs and fatty fish.
Plant GABA: This lesser known amino acid is believed to help regulate the metabolism in response to stress and assist with lowering anxiety and aiding sleep.
Magnesium: Activates the parasympathetic nervous system and helps to instill a feeling of calm. Studies have found feelings of anxiety can be significantly reduced with greater magnesium intake⁴.

Herbs: Nutritional and herbal supplementation has been proven as an effective method for treating anxiety and anxiety-related conditions without the risk of serious side effects. Strong evidence exists for the use of herbal supplements containing extracts of passionflower or kava and combinations of L-lysine and L-arginine as treatments for anxiety symptoms and disorders⁵.

Certain herbs contain phytochemicals which may also help ease symptoms associated with anxiety.

Ashwagandha: An adaptogen and Ayurvedic remedy⁶. Some research suggests it may be just as effective as certain conventional medications in reducing anxiety.
Bacopa: An important ingredient in many Ayurvedic herbal formulations used in conditions such as anxiety.
Chamomile: A calming herb widely accepted as a natural remedy for anxiety.
Kava kava: A traditional calming tonic made from a plant native to the Pacific Islands.
Lavender: Historically used as a soothing, stress-relieving remedy that has a calming effect on the nervous system.
Passionflower: An effective herbal remedy for the management of generalized anxiety disorder ⁷.
Rhodiola: Used as a nerve tonic and calming agent for hundreds of years.

Heavy metals: Heavy metals like lead, mercury, aluminium and cadmium can cause severe toxicity when allowed to build up in the body. They are found naturally in soil but we are also exposed to them through pollution and products that most of us use every day. Testing is available to determine heavy metal levels in the body.

Lifestyle: There are many simple lifestyle changes that have been shown to help reduce anxiety. These include:

Regular exercise
Spending less time on screens and social media
Meditation
Mindfulness
Adequate sleep
Healthy diet
Cut out caffeine
Gratitude
Talking to a trusted friend
Journaling

Disclaimer: If you are currently taking prescription medication for anxiety, do not stop taking your medicine. Always consult your health practitioner for personal medical advice. This article is for general information only and does not constitute medical advice.

Are you experiencing anxiety? Or interested in allergy or heavy metal testing? Book an appointment with Allison today!

References:

Gautam. M, 2012, ‘Role of antioxidants in in generalised anxiety disorder and depression’,Indian Journal of Psychiatry, Vol 54, (3): 244–247 pp 3-4 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3512361/>
Lakhan. S, et al., 2010, ‘Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review’, Global Neuroscience Initiative, Vol 9, Article 42, pp 1-2 <https://www.ncbi.nlm.nih.gov/pubmed/20929532>
Gautam. M, et al., 2012, ‘Role of antioxidants in in generalised anxiety disorder and depression’,Indian Journal of Psychiatry, Vol 54, (3): 244–247 pp 4-5 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3512361/>
Boyle. M, et al., 2017, ‘The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review’, MDPI Nutrients, Vol 9 (5), issue 429, pp 1-2 <https://www.ncbi.nlm.nih.gov/pubmed/28445426>
Lakhan. S, et al., 2010, ‘Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review’, Global Neuroscience Initiative, Vol 9, Article 42, pp 1-2 <https://www.ncbi.nlm.nih.gov/pubmed/20929532>
Nemetcheck. M, et al., 2017, ‘The Ayurvedic plant Bacopa Monnieri inhibits inflammatory pathways in the brain’, HHS Public Access, Vol 2, Issue 197, pp 2-3 <https://www.ncbi.nlm.nih.gov/pubmed/27473605>
Akhondzadeh. S, et al., 2001, ‘Passionflower in the treatment of generalized anxiety’, Tehran University of Medical Sciences, Vol 26, Issue 5, pp 1 <https://www.ncbi.nlm.nih.gov/pubmed/11679026>

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