Children can be very resilient in many ways, but their little immune systems are also susceptible to infection; strep throat, ear infections, fevers, and more. There is evidence to suggest that childhood incidence of obesity, asthma, diabetes and cognitive and developmental disorders like Autism and ADHD are on the rise. The question is how do we best support your children's health, naturally treat infection, and prevent obesity and disease?
Children's Diet & Nutrition
Ensuring your children are getting all the nutrients they need in a day can be one of the biggest challenges of parenthood. Not only is there NO TIME to meal plan, but most kids are not keen on 'healthy foods' or taking supplements. It's almost impossible to find quick, creative and tasty ways to fill them with all the 'right stuff'.
Healthy Breakfast Options For Children's Health
Smoothies are a great breakfast option and an easy way to get some extra nutrients via supplementation of good fats, protein, fibre, greens or a multi vitamin powder. Use a dairy alternative like almond milk and a banana to add flavour and texture to the shakes.
Another option is making a yogurt muesli and fruit cup. The great thing about this option is that it can be made the night before. Simply add some raw oats, flax seeds, sunflower and/or pumpkin seeds to plain (sugar-free) yogurt (or get creative with other grains, like red river cereal, kamut, spelt, even quinoa flakes). Add a handful of fresh or frozen berries and a pinch of honey or maple syrup. I like to add cinnamon, too. You can let it sit in the fridge overnight or eat it immediately. If needed, you can even add a multi-vitamin powder to the mix.
Breakfasts like this and the smoothie will give your children the energy they need to last through the morning, without the spike and crash that comes with high sugar intake.
Healthy Lunch Options For Children
Lunches and school snacks also need to be high in protein and fibre to help regulate blood sugar. Snacks that are high in sugar, including fruit, can cause associated changes in mood and attention for children who need to perform cognitively well for success in the classroom. High blood sugar can interfere with concentration and cause hyperactivity, while the crash from it can also interfere with concentration and cause lethargy and mood disturbances. There is a high rate of peanut allergies in North America, and as a result, children must bring lunches and snacks which are peanut-free.
There are many ways to pack nutritious lunches for children; however, making it a fun experience for all. Leftovers provide a quick packing solution, and wraps are incredibly versatile, allowing for a variety of veggies and protein sources like eggs, chicken or canned tuna or salmon. Containers that will be used for heating lunches should be made from glass and not plastic to reduce chemicals leaking into the food.
Quinoa makes a great cold salad, and it is high in both fibre and protein, making it a perfect lunchtime addition. Play around for a mix of veg, oils and flavours that your kids will enjoy. Spend a few minutes with the kids on Sundays and get them to help you with some high fibre muffins, which you can sweeten with blueberries, bananas and/or molasses to skip the sugar. Throw them in the freezer, taking them out as needed. These are great to pack as a snack, and because you made them yourself, you can ensure they are nut-free.
How Do Food Sensitivities Affect Children's Health?
Food sensitivities and food allergies have been associated with a variety of childhood concerns, from ear infections to bed wetting. If you believe that food sensitivities may be at play, try an elimination diet with your child. By eliminating the common triggers and then reintroducing them individually, you can systematically assess which foods may need to be avoided or kept to a minimum. Milk, soy, corn, wheat and eggs are some of the food groups most often responsible for symptoms.
In the case of infection, don't jump to antibiotics immediately. Depending on the infection, many Naturopaths will try natural remedies for 3 days before suggesting antibiotics. As long as the children are under a watchful eye to ensure infections are not progressing, these natural remedies can prevent the over use of antibiotics, which can lead to unwanted side effects. Research is now showing that antibiotic use is more often associated with recurring infection, as well. Mullein flower ear drops, vitamin C, echinacea and garlic capsules can all be extremely helpful in the treatment of otitis externa and media (ear infection). Strep throat can have dangerous consequences if left untreated, and there are times when antibiotics are necessary, that being said, if symptomology is mild, try gargling with a tincture of goldenseal, echinacea and calendula. This all must be done under the guidance of a naturopath or healthcare professional.
Xylitol is a very sweet sugar alternative that will please the kiddies' taste buds, while helping to prevent throat and ear infections, as well as cavities. It comes in powder form and can be added to the breakfast ideas above. However, xylitol is highly toxic to pets, so keep away from any four-legged friends.
What Supplements Are Good For Children's Health?
If you are considering supplementation to fortify a picky diet, don't overdo it. Consider some of these basics. A good quality multivitamin for kids helps to ensure they are getting the essential vitamins and minerals they need each day. There are now sugar free options, sweetened with fruit juices, stevia and xylitol, instead, to keep them tasty.
There are a variety of tasty greens, veggie or fruit powders that can quickly boost the vegetable and fruit servings your children are getting in a day. Probiotics can help support a healthy immune system, regulate digestion and promote regular elimination, preventing bouts diarrhea and/or constipation, common in children. They are also essential if you must use antibiotics.
Good fats are also integral for healthy cognitive development. Fish oil gets a bad rap, but there are companies now that are making tasty fish oils in dosages geared toward children. They don't have a fishy taste, and you can easily 'sneak' them into cereal or on salad when they aren't looking.
How Can I Naturally Treat Illness in My Kids?
Fever
Fever is always a scary symptom in children, and although it may seem second nature, it is so important to refrain from giving your children aspirin. Keep in mind that fever is the body's way of killing unwanted viruses and bacteria. To a certain degree, we don't want to suppress a fever at all. If your child seems to be coping, is not vomiting, has some appetite and is still responding, it is generally okay to take a watch and wait approach with fever. Call your doctor for advice on how high or how long to let a fever go on. A neutral bath or cold application can help to naturally reduce fever. It is also important to ensure your child is getting plenty of fluids and lots of support and comfort from you.
Stimulate The Immune System
The wet sock treatment may sound unusual, but many people use it to support the immune system. It may help relieve colds, sore throats, sinus congestion, earaches, and other upper respiratory symptoms. Some people notice improvement after one treatment or overnight. Soak the foot portion of clean cotton socks in very cold water. Wring them out thoroughly. Soack the feet in comfortable hot water for 5-10 minutes. Dry the feet completely. Put on the cold, wet cotton socks. Cover them with dry wool socks. Go to bed and stay warm and keep the feet covered throughout the night. By morning, both pairs of socks should feel dry. This treatment may encourage healthy blood and lymph circulation, reduce congestion, and prmote restful sleep. Adults can also use this technique.
Exercise
Exercise is truly one of the only ways to prevent obesity. Similarly, diabetes is directly related to obesity (lack of exercise) and diets high in refined sugars. Children learn by example, so set a good one. We all need to have fun and indulge from time to time, but try to ensure that your day to day eating habits are promoting healthy habits in your kids, as well. Keep you diet high in vegetables and fruits, lean protein and whole grains and avoid refined sugar and 'empty calorie' refined carbohydrates as much as possible. Staying active, eating healthy and enjoy each other's company are some of the best pieces of advice for preventing disease and promoting optimal health.
