As I started to write this article I considered what areas I felt were important to cover when preparing our children to be back in school. I decided to cover the ability to concentrate and focus in a learning situation, building the immune to prevent illness as we enter the cold and flu season, getting a good nights sleep, dealing with the stress of exams, finals and class projects, and of course, good nutrition. However, as I got into each topic I was reminded that nutrition isn’t a separate topic but instead is the cornerstone of good health and the first step to obtaining all its parts.
Wholesome, fresh whole foods are the first step to good nutrition. The food we eat, along with a positive toxin free environment, and proper rest and activity determines the way we grow, the way we heal and generate new cells, the way we learn, how we deal with stress and even governs our emotions. Kids that are given a diet of empty foods with few nutrients are likely to have more learning and behavioral problems.
The health of your children is your responsibility. Teach them from a young age to enjoy fresh vegetables, fresh fruits and whole grains that are packed with nutrients and fiber. Offer them pure water instead of soda and juices that are high in sugars or artificial sweeteners. Give them plenty of active play time to burn off both calories and energy.
Hydrate, hydrate, hydrate! We should drink water equal to ½ our body weight in ounces/day. Soda and even juices and milk don’t count! If you are concerned with needing too many bathroom breaks, drink your water in 3-5 oz. increments and this will decrease your need for bathroom breaks. Chugging 16 oz. at once will send you to the bathroom!
To build the Immune:
The body has a God-given built-in ability to resist disease if it is given the right nutrients and put in a healthy environment. The naturopathic view of disease, which is increasingly supported by scientific studies, suggests that microorganisms thrive in weakened or diseased tissue. So, if the body has a clean and balanced internal environment in which it can maintain a strong immune system, we are not a good host for disease or infection.
Positive stimuli like exercise, nutritious food, positive clean environment and proper rest strengthen the immune system. Negative stimuli like physical or emotional trauma, negative or toxic environment, and non-nutritious, toxin-producing foods drain the energy and vitality from the cells and weaken the body’s immune system.
Most infectious agents enter the body through the mouth and nose, go into the bloodstream and move rapidly through the body. We need to remember that organisms are not the cause of illness. They only attack and set up housekeeping when the body’s health is compromised and defenses are down. Viruses and bacteria are everywhere in our environment, and if they were the cause of illness we would be sick constantly. When the body is healthy, disease producing pathogens are less likely to take hold.
In an article in Energetix’s “The Source” the author talks about why our health is compromised more during the winter months?
“During colder weather we tend to spend more time indoors where the air is drier due to our heating systems. This drier air dries mucous membranes lining the respiratory tract. Indoors the air is often re-circulated, and we are around others who carry bacteria and viruses. Over the holiday season eating habits tend to go “down hill” due to higher intake of rich desserts and snacks. This increase of sugar intake negatively affects the immune system, resulting in the inability of white blood cells to capture and kill bacteria. Sugar also robs the body of nutrients, such as zinc, that are important to immune function.” ¹ One teaspoon of sugar can shut down the immune system for 30 minutes.
There are a number of herbs that are known to strengthen the immune system and can be used through the winter months. Elderberry, Olive Leaf Extract and Astragalus are three of these. For young children my favorite is Elderberry in a chewable or syrup form. (Read more about Elderberry by clicking on Features at www.goodhealthherbs.com ). Olive Leaf Extract is a good choice for your high school and college age children. Antioxidants, found in the dark colored fruits, help keep the immune system strong. Zinc, vitamin C and Echinacea can be taken at the first sign of a cold or flu. Good Health Herbs carries these products in capsule, tablet, liquid or chewable forms.
Concentration and focus
In my opinion, many of the behavioral problems of children today are directly related to diet and environment, so be certain your kids are eating healthy, wholesome foods without high amounts of sodium, sugar and additives. Make your home a refuge, a place where your children can be confident of being loved and nurtured and not a place of strife and discontent. Children will copy their parents’ behavior!
To promote healthy brain function and the ability to concentrate and focus, make sure your children are getting the omega 3 essential fatty acids found in Cod Liver oil or flaxseed. An herbal combination made by Nature’s Sunshine Products called Focus Attention can help children and adults concentrate and complete a task. These products can also be found at Good Health Herbs.
Fresh air, fresh water and exercise
Regular exercise is a great way to help your body function at its best and also make you tired and relaxed by evening to improve your sleep. However, do not exercise within 2 hours of bedtime or following a heavy meal. Fresh air and exercise is also awakening to the mind and can help you concentrate. Take a break during the school day and get your kids outside and running around. And once again, hydrate, hydrate, hydrate!
Sleep
Children and teenagers require more sleep than adults and adults require less sleep as they get older. Children need between 8-12 hours of uninterrupted sleep in which all stages of sleep are accomplished. Lack of uninterrupted sleep can cause irritability and problems with creativity and concentration. Long term, a lack of sleep can even cause personality changes.
Having a regular sleep pattern of going to bed and getting up at the same time each day is a good idea. Make the room you sleep in dark so your body’s natural circadian rhythm can work. The circadian rhythm is our inner clock and is regulated by the Pineal Gland which is responsible for controlling hormone levels, body temperature and sleep pattern. Too much light in the room tells the pineal gland that it’s daytime and it doesn’t produce enough melatonin to let you fall asleep. If your child needs a light to fall asleep, slowly wean them from this habit.
Eliminate sugary foods near bedtime and eliminate artificial sugar substitutes altogether from children’s’ diet. If you need a sugar replacement, use Stevia, an all natural sweetener. Eating a heavy meal within 2-3 hours of bedtime can negatively affect sleep. However, having a light snack of bananas, grapefruit, dates, figs, nut butters or whole grain crackers before bedtime can help you sleep.
A lack of calcium and magnesium can affect sleep patterns. Calcium naturally calms and magnesium is a natural muscle relaxant and is needed for the absorption and balance of calcium. The B complex vitamins help us deal with stress and promote rest. Vitamin C with bioflavonoids is important for reducing stress. A drop of chamomile on a tissue nearby may help relax and calm a nervous child. . The B complex vitamins are especially important in times of stress. I have many positive testimonies from customers and clients who have taken Nature’s Sunshine Products Nutricalm for stress. Nutricalm contains the B complex vitamins, plus vitamin C and a number of herbs that are calming to the nervous system and helpful for sleep and brain function.
All of these together; diet, exercise, sleep, environment, and if needed, supplementation, contribute to our ability to deal with stress and maintain a strong immune system.
¹The Source, Vol. 9, Winter 2006
Good Health Herbs, Renee Wiest M.H., CNHP, 4948 Millridge Parkway E., Midlothian, VA 23112 804-864-5000
It is not the intent of this website to give medical advice, diagnose or prescribe. All information given here is for nutritional and educational purposes, to help you make healthy lifestyle choices. All information about food supplements, vitamins and herbs are offered as a guide to general good health.
