Back to School Health
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 is the cornerstone of good health and the first step to obtaining all its parts. So let’s begin there!
Nutrition
America is the fattest nation on earth! Child obesity has more than doubled in the last 30 years. The percentage of overweight adolescents has more than tripled since 1980. In her book, Food, Teens & Behavior, author Barbara Reed, Ph.D.says that “juvenile delinquents are usually hypoglycemic. Putting them on a good diet can keep them out of trouble. Good nutrition makes children calmer and more co-operative, which makes parenting easier.”
Wholesome, fresh whole foods are the first step to good nutrition and good health. The food we eat, along with a positive toxin free environment, proper rest and exercise 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 and be sick more often.
A complex carbohydrate breakfast of whole grain cereals is a great way to start the day. Include a healthy protein like a nutbutter. If your child is allergic to peanuts, try Sunflower Seed Butter. When giving children fruit, cut it up first. It’s easier to handle and dip! Make fruit an after school snack instead of the empty calories of chips and crackers.
Recipe: Carmel Dip
Recipe: Breakfast Smoothie
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.
Refined sugar contributes to obesity, tooth decay, bone density loss, weakens immune response, increases hyperactivity, irritability and behavioral problems. Provide adequate protein and good fats to reduce sugar cravings. Provide healthy treats and use sugar alternatives but not “fake” sugar substitutes. Stevia, Xylitol, agave nectar, maple syrup and raw honey are good sugar alternatives. Licorice Root helps balance blood sugar levels and reduce sugar cravings. It’s a great remedy for kids and adults who are sugar addicts. Caution: Licorice Root can aggravate high blood pressure.
Healthy fats: Kids need fats! Fat is needed for brain and nervous system health. Children perform better in school when they’ve eaten a breakfast with good fats. Fat is necessary for some hormone and immune functions, reduces sugar cravings and is needed for cell membrane health. Good fats keep our skin soft, keep a body warm and is a great heart fuel. Use EVOO (extra virgin olive oil), coconut oil, organic grass fed butter, fish oil and krill oil to get those good fats. Add avocados and seeds (ground flaxseed, hemp seed and pumpkin seed) to your diet to get additional healthy fat. Omega 3 w DHA promotes brain development and growth, supports brain, eye and Nervous System development.
Recipe: combine 1 lb grass fed butter and 1 cup flaxseed oil in a blender. Blend until smooth. Refrigerate. Contains omega 3-6 EFA’s +vitamins D & K.
External Environment
Anti-bacterial sprays, cleaners and hand sanitizers are overused today. I believe a bacteria free environment produces a weak immune. The immune system MUST be exposed to germs in order to learn to fight them. Furthermore, there is evidence that over sterilization increases the risk of asthma and allergies. Nature’s Sunshine Products has an excellent line of home cleaning products that are good for the environment and good for you. You can also make your own cleaning products by combining safe ingredients like vinegar and water and your choice of antibacterial essential oils that kill germs without the side effects of commercial cleaners. Lavender, Tea Tree, Thieves and Eucalyptus are all antibacterial, antifungal and antiviral.
Internal environment
Antibiotics should be reserved for serious bacterial infections. It is believed that 70% or more of immunity starts in the intestines. Antibiotics don’t know the difference between good bacteria (probiotics) and bad bacteria in the digestive tract, so it kills them all! Probiotics are vital to a healthy immune. If your child has been on an antibiotic, do a bottle of REFRIGERATED probiotics like chewable Probiotic Power or, if able to swallow capsules, use Bifidophilus Flora Force or Probiotic Eleven, to replenish the vital “good” bacteria in the digestive tract. Probiotics are naturally found in cultured yogurt and kefir.
Remember, antibiotics are ineffective for viruses, most earaches and most respiratory problems. Antibiotics also cause an overgrowth of yeast, which leads to other health issues.
Sunshine Heroes is a line of children’s supplements made to cover all your children’s health needs and are all in a soft chewable form. All contain a whole food complex of fruits, vegetables and amino acids. They include:
Calcium Plus D3-supports brain, eyes and Central Nervous System . Builds healthy teeth and bones.
Elderberry Immune- contains Elderberry, Reishi mushroom and Astragalus, all of which are known as immune herbs. Elderberry Immune is a great virus prevention supplement.
Multiple Vitamin & Mineral-50-100% of 11 vitamins and minerals that children need
Omega 3 with DHA-contains omega 3 EPA and DHA for brain health
Probiotic Power-contains 11 strains of probiotics
Whole Foods Antioxidant-protects immune, contains vitamins A, C, E
Whole Foods Papayazyme-enzyme supplement to help break down fats, proteins and carbohydrates. Enzymes are missing from most processed and cooked foods.
Hydrate, hydrate, hydrate!
We should drink water equal to ½ our body weight in ounces/day. Example: a 100 lb person should drink 50 oz. of water a 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? In this article, she states,“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 Immune, a chewable antiviral combination of Elderberry, Reishi Mushroom and Astragalus that is a great wintertime “prevention” supplement. Elderberry D3fense is a capsule form for adults. 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. Thai Go is an antioxidant-rich, high ORAC juice blend that provides these antioxidants to keep your immune strong through the winter months. Zinc, vitamin C and Echinacea can be taken at the first sign of a cold or flu. Ultimate Echinacea contains all three Echinacea’s in one formula to assist the immune during illness.
Vitamin D3 Can be used during cloudy winter months when you can’t get the needed 15 minutes of daily sunlight. D3 helps with tooth & bone development but also strengthens the immune and assists with calcium absorption. Calcium with D3 is a chewable supplement for children.
Concentration and focus*
In my opinion, many of the behavioral problems of children today are directly related to diet and environment, so, once again, 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.
To promote healthy brain function, and the ability to concentrate and focus, make sure your children are getting plenty of omega 3 essential fatty acids found in fish oil or flaxseed. I recommend a capsule form called Super Omega 3 EPA or the chewable Omega 3 with DHA for children. Liquid Flaxseed Oil can be added to a smoothie for breakfast. Focus Attention can be helpful in assisting to concentrate and complete a task. This supplement is formulated to calm the brain, enhance memory, mental focus, clarity of thinking and overall learning ability in both children and adults.
Cold & Flu
With a whole food, healthy environment lifestyle, most colds and flu can be deterred. However, sometimes it just happens! When it happens, there are some excellent herbal remedies to help. AL-J is a wonderful cough and congestion remedy. Most OTC cold remedies try to suppress a cold. In the natural health arena we say, “Don’t suppress a cold, help the body expel it”. To help expel a cold use AL-J. You can give AL-J in small doses every 15-20 minutes, until congestion loosens and starts to clear. Repeat as needed.
Garlic Oil is considered a natural antibiotic. If not able to swallow a capsule, you can poke a hole in the capsule and squeeze it into a childs mouth. Use as ear drops for ear infection. Massage on neck for sore throat, dilute with EVOO & rub on chest and back for lung congestion.
Silver Shield is antiviral, antibacterial and antifungal. It’s easy to take as it has no taste. It can be used in ears, nose and throat. Warm to body temperature for ear drops as a cold liquid put into an achy ear will increase the pain. Silver Shield Gel can be used for cuts and wounds.
Stress
Yes, children deal with stress and it can affect school performance and cause anxiety and nervousness in children. Stress-J Liquid is a great remedy for kids. It contains passion flower, chamomile, fennel, feverfew, hops and marshmallow, Blue Vervain is another great stress remedy for kids. Blue Vervain is known as a natural “tranquilizer” for the high strung, intense child who has trouble relaxing. Rub along the spine to calm young children. Blue Vervain is also great for cold and flu as it helps bring on diaphoresis (sweating).
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 walk! 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, make it a dim light and place it so that it’s not shining in their face. Even better, slowly wean them from this habit.
Eliminate sugary foods, especially near bedtime and eliminate artificial sugar substitutes altogether from children’s’ diet. If you need a sugar replacement, use Stevia or Xylitol, both are all natural sweeteners. Replace refined sugar with agave nectar, brown rice syrup, raw honey, black strap molasses or evaporated cane juice sugar. 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. Check out Calcium Magnesium Synerpro or chewable Calcium with D3 for kids. Vitamin C with Bioflavonoids is important for reducing stress. A drop of Chamomile on a tissue nearby can help soothe, relax and calm a nervous child. Chamomile is also recommended for painful cramps related to the menstrual cycle or colic. For use as an antispasmodic, I recommend Chamomile be diluted in a carrier oil and applied to affected area. The B complex vitamins help us deal with stress and promote rest and are especially important in times of stress. I have many positive testimonies from customers and clients who have taken Nature’s Sunshine Products Nutri-Calm for stress. Nutri-Calm 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. Distress Remedy is a homeopathic remedy that works well for children who have been injured or are inconsolable.
All of these together; diet, exercise, sleep, safe and healthy environment, and if needed, supplementation, contribute to our ability to deal with stress and maintain a strong immune system as the school year begins and all Winter.
*All products mentioned here can be purchased at Good Health Herbs or ordered online by going to the A-Z resource found at http://hartonweb.com/nsp-herbs/goodhealthherbs.com/?sn=3341-6
¹The Source, Vol. 9, Winter 2006
It is not the intent of this website to give medical advice, diagnose, prescribe, prevent, treat or cure any disease or injury. All information given here is for educational purposes, to help you make healthy lifestyle choices. All information about products, food supplements, vitamins, herbs and services are offered as a guide to general good health. Please see your physician for all medical concerns.
Good Health Herbs, Inc., 4948 Millridge Parkway East, Midlothian, VA 23112, 804-864-5000, goodhealthherbs@comcast.net
