vitamins 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.

Does my child need vitamins?

AllisonR — Tue, 06 Jul 2021 23:00:00 +0000

Making sure your child is getting the nutrients they need

As parents, we dream of our children sitting down to healthy meals each day – vegetables, whole grains, proteins, fresh fruits, and healthy fats. Perhaps a jug of organic nut milk or mineral water stands nearby.

But in reality, most of us deal with fussy eaters who pick at their plates, only eat carbs, or simply refuse to eat the meals we’ve lovingly prepared.

From toddler tantrums to tired teens, the family dinner table can become a battlefield when it comes to getting everyone to eat.

In desperation, many of us end the night cooking up chips or cheesy pasta, just to make sure our children eat something. And no matter how ‘full’ they claim to be, they always seem to make room for ice-cream.

Firstly, know you’re not alone!

One recent study found family households are spending almost an hour a day arguing – and the main reason for those arguments? Children not eating everything on their plate.

Other top-ranking squabbles were over eating treats before meals, not brushing teeth, and complaining about being hungry, but refusing to eat healthy food.

So a lot of parents are asking the same question: My child doesn’t eat properly, do they need vitamins?

The honest answer is – it depends.

So I’ve put this article together to help you find the answer to that question.

Is your child receiving the recommended daily dietary intake for their age group?

Probably not!

In fact, I think even most adults struggle to achieve the intake of nutrients recommended by the Australian Dietary Guidelines.

But if your child’s food intake is significantly short of the recommendations for their age, or they have a restricted diet for any reason, you might want to consider supplementation with vitamins.

You might also like to consider pathology testing to assess nutrient and mineral levels.

What vitamins and supplements does my child need – and why?

Regardless of their age and stage in childhood, all children require these essential vitamins and minerals:

Zinc: Zinc is a trace metal that plays a crucial role in childhood growth and development including cognitive and motor function, activity, attention. social skills and significantly – perception of flavour and picky eating habits

B Vitamins: The B vitamins are vital for children’s physical growth and their mental health. The good ones for children are Vitamin B1 which provides energy and protects the nervous system. Vitamin B6 protects the nervous system, builds strong immunity, and helps the brain to function properly. Vitamin B7 maintains a healthy nervous system and grows strong hair and nails. Vitamin B12 is outstanding for young children, fighting asthma, and fighting the HIV virus.

Iron: If a baby does not get sufficient iron, he or she can experience behavioral and cognitive development problems and delays. Often a baby‘s diet in infancy is deficient in iron. A deficiency can result in cognitive deficits and neurodevelopment deficits, which can be irreversible.

Calcium and Magnesium: Calcium is imperative for childhood bone mass building – it helps to guard against fractures and osteoporosis as children grow up. Both magnesium and calcium are needed for hair health. Because magnesium helps to absorb the calcium, you usually find calcium supplements already have magnesium in. Both these minerals aid children to sleep better as well as relax their muscles.

Vitamin D: Children need Vitamin D because it helps them to absorb phosphorous and calcium. If your child doesn’t get sufficient Vitamin D, rickets can develop – that’s when the bones weaken. Vitamin D contributes towards building strong bones and teeth.

Choline and Iodine: Choline is vital for brain function in a baby and child, as well as the structure of the cell membranes. Choline is usually grouped with the B-vitamins and plays an essential role in the nervous system. Iodine is usually recommended for the thyroid gland to function properly and a child needs it for normal mental and physical growth and development.

Vitamin C: When viruses are rife like the Coronavirus, Vitamin C is the one to run to for everyone. It plays a huge role in supporting the health of the immune system. It promotes cell repair and speeds up sore gums inside the mouths of your children.

Is there a multivitamin that does it all?

All of these vitamins and more come included in the Orthoplex Pure Children’s Essentials vitamin and mineral formula, which comes in a vegan powder form, free from egg, gluten, dairy and artificial flavours. It’s one of the most common practitioner products I prescribe for that reason.

Before you go grabbing a product from the shelf of your local pharmacy, remember a lot of those over the counter options are made from synthetic ingredients, and can contain fillers and excipients, so they may not be the best choice for your child.

As a naturopath, I provide practitioner-only products with proven therapeutic combinations of bioavailable vitamins and minerals, to ensure the best quality and value for my clients.

Prioritise gut health

In addition to this, adding probiotics to your child’s diet can support the health of the microbiome, boosting immune support, and improving digestion and nutrient absorption.

What about food?

Supplements are exactly that – intended to supplement the diet with added goodness, but not to replace real food. Be sure to have this conversation with your child if commencing supplementation.

It’s still vital for children to eat a balanced diet containing healthy, nutrient rich, fresh wholefoods.

I’ve found the best way to encourage children of all ages to eat more vegetables is to disguise them in other foods.

For example:

Bake hemp protein powder into healthy muffins and baked goods
Add vegetables to spaghetti bolognese and pasta
Include avocado and leafy greens in juices and smoothies
Make your own fries from sweet potatoes
Use wholefood powders to add natural colours and fun
Disguise vegetables in mini quiches, baked in muffin trays
Have a family pizza night, making your own pizzas on a healthy flat bread

If you’d like support with a naturopathic approach to improving your child’s nutrition, book an appointment with me.

The post Does my child need vitamins? appeared first on Optimal Family Wellness.

5 Ways to Boost your Family’s Immune Systems Naturally

AllisonR — Mon, 22 Jul 2019 00:03:20 +0000

5 Ways to Boost Your Family’s Immune Systems Naturally

By Allison Riehs | Naturopath

What if you could boost your family’s immune system naturally?

Coughs, colds and runny noses are commonplace in Australian households – especially come winter time.

But it doesn’t have to be that way.

You can take simple steps to help protect the health of your family naturally, starting with these five immune boosting tips.

1. Get outside

The thought of cool winter air might have you hiding under the covers. And Netflix and hot chocolate might sound more tempting than venturing outdoors for a green juice. But low dose sunshine exposure boosts Vitamin D levels and benefits the immune system, in ways scientists still don’t fully understand.¹Sunbathing for hours on end is not recommended, but studies support regular low-dose exposure such as that from enjoying outdoor activities for 30 minutes to an hour each day. Natural sunlight exposure also supports the circadian rhythm or ‘body clock’, stabilising the body’s sleep and wake cycles to support restful and restorative sleep, further strengthening the immune system.²

2. Drink up

Before you get excited, this doesn’t mean more wine. In fact alcohol leads to dehydration and suppresses the immune system, which is the opposite of what we’re trying to achieve.³ We all know water is vital to human survival, but did you know staying well hydrated is one of the easiest ways to support the immune system?⁴ Drinking adequate water each day delivers oxygen to cells, removes toxins from the body, and supports healthy mucous membranes which can be protective against colds and flu. So, another round of waters for the household!

3. Sleep well

It’s easier said than done for busy families, (especially new parents) but the importance of a good night’s sleep cannot be underestimated. Studies show a lack of sleep not only suppresses the immune system, but also contributes to the risk of cardiovascular disease, diabetes, obesity, and cancer.⁵You can help establish healthy sleep habits for the whole household by finishing the evening meal a few hours before bed, cutting back screen time and blue light exposure at night (try good old fashioned books instead), keeping sleeping spaces at a comfortable temperature and clear of clutter, and seeking support for any sleeping issues you or a family member might be experiencing.

4. Eat the rainbow

Some foods are more beneficial than others when it comes to strengthening the immune system and fending off colds and flu. Combining antioxidants and essential vitamins and minerals, some of the top performing immune boosting foods are oranges, lemons, limes, red capsicum, broccoli, garlic, ginger, turmeric, spinach, almonds, green tea, papaya, kiwi fruit, sunflower seeds, grapes, berries, onions, carrots and fresh herbs. But if you can’t remember that list, or you’re battling to feed fussy children, just focus on combining fresh foods in as many colours as possible at every meal to ensure you’re all getting the nutrients your bodies need.⁶

5. Love your guts

You might have heard the saying, good health starts in the gut. And it’s true! Supporting and strengthening your gut microbiome has a direct impact on the immune system.⁷ One way to achieve this is with the support of prebiotics, which are fibrous substances humans cannot digest, allowing them to feed the beneficial bacteria in your gut instead; and probiotics, which are live bacteria in certain foods and supplements. Prebiotic foods include seaweed, flaxseeds, burdock root, cacao, konjac, apples, bananas, asparagus, leaks, garlic, onion, artichoke, dandelion and chicory root. While great probiotic food options are kombucha, kimchi and fermented vegetables, kefir, tempeh and miso. Consult your natural healthcare practitioner for advice on the right probiotic supplement strain for you and your family.

References:

Maglio. G et al, 2016, ‘Sunlight Effects on Immune System: Is There Something Else in addition to UV-Induced Immunosuppression?’, BioMed Research International, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187459/>
Stone. J et al, 2018, ‘Temporal dynamics of circadian phase shifting response to consecutive night shifts in healthcare workers: role of light–dark exposure’, The Journal of Physiology, Vol 596, Issue 12, pp 2381–2395 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6002215/>
Szabo-Saha, 2015, ‘Alcohol’s effect on host defense’, Alcohol Research Current Reviews, Volume 37, Issue 2, pp 159-170 <https://www.ncbi.nlm.nih.gov/pubmed/26695755>
Popkin. B et al, ‘Water, hydration and health’, Nutrition Reviews, Oxford Academic, Vol 68, Issue 8, pp 439-458 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/>
Luyster. F et al, ‘Sleep: A health imperative’, Sleep Research Society, Oxford Academic, Vol 35, Issue 6, pp 727-734 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3353049/>
Benzie-Choi, 2014, ‘Antioxidants in food: content, measurement, significance, action, cautions, caveats, and research needs’, Advances in Food and Nutrition Research, Vol 71, pp 1-53, <https://www.ncbi.nlm.nih.gov/pubmed/24484938>
Markowiak-Śliżewska, 2017, ‘Effects of probiotics, prebiotics and synbiotics on human health’, Nutrients, MDPI, Vol 9, Issue 9, p 1021 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622781/>

Ready to learn more about immune health? Book an appointment with Allison today!

The post 5 Ways to Boost your Family’s Immune Systems Naturally appeared first on Optimal Family Wellness.