Lifeplus Wellness

Ten tips for a healthy immune system in kids

Tue, 06 Aug 2024 10:23:00 +0200

Reading Time: 3 minutes

Children can be resilient when it comes to sickness, and their immune system is what’s to thank.

But we all know it’s hard to keep little hands from germ-covered toys, screens, noses, and mouths. That’s why it’s essential that kids are provided with the support they need to keep their immune system balanced and strong.

While some of these recommendations are the same as for adults, there are additional suggestions especially for children.

Ten tips for strong immunity in children

1. Keep sugar low

Many foods and drinks marketed to children are high in sugar, including juices. Limit intake and offer water (infused with fruit if need be) for stable immunity.

2. Teach cleanliness skills

As soon as they walk in the door, right before a meal, and after using the bathroom are particularly important times to ensure proper handwashing.

Encourage kids to sing Happy Birthday or the ABCs while scrubbing with soap and to rinse thoroughly when they are finished.

3. Sleep

Getting good quality sleep every night is important for children. Stick to a schedule and an enjoyable nightly routine whenever possible.

4. Be mindful of food sensitivities

If chronic infections or sickness are apparent, food sensitivities may be at play. Work with your child’s doctor to rule out issues with or sensitivities to certain foods.

Bear in mind that there is a difference between a food sensitivity and an allergy – those with sensitivities can still test negative for an allergy and experience the unpleasant symptoms of intolerance. While blood-based allergy tests are a good place to start, if symptoms persist after a negative test result, it could be a sensitivity.

5. Hydrate

Make sure children have water bottles with them at school, on the playground, and in the car. Adequate hydration helps the body flush out toxins and invaders.

6. Vaccinate mindfully

When vaccinating, make sure your child is healthy prior to receiving the vaccine(s) and be mindful of how many are given at once so as not to overload the child’s immune system.

In addition, try not to suppress any mild symptoms a child experiences from a vaccination (although they should be monitored by a doctor). This is the immune system responding and building tolerance.

7. A healthy diet

They may not always want to eat their broccoli but offering a colourful diet of fruits and vegetables complemented by quality protein and healthy fats nourishes the immune system.

Try adding greens to a fruit smoothie and finely chopped vegetables to pasta sauce or baked potato for extra nutrients.

8. Limit toxic exposures

Exposure to germs and microbes are necessary for the immune system to develop and grow strong, but exposure to chemicals and toxins is harmful and could be detrimental to growing bodies.

Whenever you have the opportunity, provide your family with organic foods, pure and clean water, and plenty of non-polluted, fresh air.

9. A healthy gut

To keep kids’ guts healthy, try a children’s probiotic supplement and include fermented foods such as yogurt, kefir, cottage cheese, and miso in their diets.

Another consideration for gut health is the use of antibiotics. While they’re absolutely vital in some cases, there are also times when they’re not completely necessary. Oral antibiotics can alter the digestive system’s microbiome and may ultimately impact digestive health either temporarily or long term.

10. Plenty of joy

As with adults, it’s important for children to just have fun. Many times, that means playing in the dirt and just running around. This is good for kids’ bodies and minds and getting dirty exposes them to bacteria and germs that ultimately help build strong immune systems.

After all, children are going to get dirty – that’s just part of growing up.

By being role models and teaching (and showing) children what to do to keep their immune systems healthy, we can encourage their good choices and watch them grow into healthy and balanced young adults.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC121401/

https://health.clevelandclinic.org/how-to-boost-your-kids-immunity-heading-into-the-new-school-year/

Looking after your gut health

Wed, 10 Apr 2024 16:19:00 +0200

Reading Time: 3 minutes

What affects gut health and why gut health matters so much in maintaining good health.

Gut health has taken centre stage in the world of natural health for many years and it is finally breaking into the mainstream – but do you know why gut health matters so much? Our gut houses a tremendous collection of micro-organisms that affect much of our body’s internal activities, from how we digest nutrients to our immune function and even our brain function! Gut health is at the very centre of all of these bodily processes so ensuring we have good gut health is very important.

Boosting gut health with probiotics

Probiotics are supplements or food-based products that contain healthy bacterial strains in order to colonise (live in, exist in and interact with) our gut.

The benefits of probiotics are being highlighted in much evidence-based research. They occur naturally in our bodies and are part of the flora of our colons but they often need an extra boost. While the mechanism is not fully understood, probiotics have also been shown to be useful in reducing allergic tendencies¹ and some evidence suggests that enhancing an individual’s gut flora has positive effects on skin conditions such as acne, as well as on too much sun exposure and accelerated skin aging.²

Did you know your gut is connected to your brain?

It might sound strange but there is a strong link and there is much research being conducted on the benefit of the gut-brain connection. The gut-brain connection is a concept that connects the microflora in our digestive tract help with our neurological health, including memory, focus and learning, anxiety and depression and stress.

Now that you know why gut health matters, should you take a probiotic?

Certain people should definitely be taking a probiotic supplement at certain times in their lives. If you are on antibiotic medication, probiotics help restore the natural bacteria that the medication might wipe out. Be sure to begin the course of probiotics immediately after the course of antibiotics though as the antibiotics might immediately kill off the good bacteria you’re introducing through supplementation.

If you’re traveling abroad, take probiotics right before and during your trip to help ward off food-borne illnesses or if you think you might have a case of food poisoning when you’re at home, take probiotics to help the good bacteria ward off the bad ones making you sick. Exotic travels aside, people who suffer from a variety of gastrointestinal disorders can benefit from probiotics. Probiotics can help with everything from minor issues with gas or diarrhoea, to debilitating conditions like inflammatory bowel disease and Crohn’s disease, to temporary infections from E. coli and H. pylori.

Which probiotic should you take?

Not all probiotics are created equal. In fact, many strains of probiotics are not even capable of surviving the acid and bile of our stomach (the first stop in the digestive tract after the mouth)! Obviously if the healthy bacteria can’t make it beyond the first stop, it really isn’t doing any good, so how do you know if you are taking the right probiotic?

Although there are many species with probiotic activity, most probiotics belong to one of two groups—Lactobacillus or Bifidobacterium. Then there are different species types, such as Lactobacillus acidophilus and Bifidobacterium bifidum. Beyond that, nomenclature is the strain type, such as Lactobacillus acidophilus DDS-1. Many supplements won’t include the strain type, but it is important to know, since different strains serve different purposes.

As a general guide, choose a supplement that has at least seven distinct strains and at least 5 billion colony-forming units, or CFUs. Additionally, live probiotics are the only form that are truly beneficial, since they can colonise and grow in the intestine only if they are alive. It’s common to find supplements that contain living microbes at the time of manufacture. But often there isn’t a guarantee they’re alive by the time you consume them. Check to see if the supplement needs to be refrigerated or if it’s okay at room temperature. Most important, be sure you are buying from a manufacturer that is impeccable with quality.

Yang, Gui, et al. “Treatment of Allergic Rhinitis with Probiotics: An Alternative Approach.” North American Journal of Medical Sciences, Medknow Publications & Media Pvt. Ltd., Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/ [↩]
Kober, Mary-Margaret, and Whitney Bowe. “The Effect of Probiotics on Immune Regulation, Acne, and Photoaging.” International Journal of Women’s Dermatology, Elsevier, 20 May 2015, www.sciencedirect.com/science/article/pii/S2352647515000155 [↩]

Transitioning to a seasonal fall diet

Fri, 17 Dec 2021 15:04:00 +0100

Reading Time: 2 minutes

In addition to the beautiful change of nature’s colours, the crisp feel of an autumn morning, and the cosiness of the early evening twilight, for many, falling in love with fall includes enjoying the rich, nutrient-dense foods that fill our plates.

And for good reason. Even though today’s world offers the ease and accessibility of consuming any type of food any time of year (think berries in winter or asparagus in fall), the earth was not designed to have the same availability all year long.

For thousands of years, our ancestors lived seasonally, knowing it was a necessity to survive. The functionality of what was consumed during each time of year was essential to life – much different than our modern world, in which we don’t have to live as carefully.

However, fall is a time of year that inspires reconnection with the earth and the harvest it has to offer. With intention and mindfulness, you can enjoy the transition and learn to live seasonally.

Resetting

During autumn, nature begins to slow. Daylight lessens, temperatures drop, and leaves fall, making way for reflection and awareness. This makes it an encouraging time to reset, particularly when it comes to diet.

Cleansing the body of built-up toxins and old cells, providing the digestive system with a rest, and creating fresh seasonal eating goals are all distinct ways to regroup with the new season.

For example, such options are:

Intermittent fasting – restricted eating within an 8-hour period
Consecutive fasting – fasting for an extended period of time
Elimination diet – eliminating food sensitivity triggers such as sugar, dairy, and/or gluten
Modified diet – consuming only designated foods such as organic and/or non-processed fruits, vegetables, whole grains, healthy fats, and lean proteins
Proper hydration – providing the body proper fluid for cooler months

A reset can be as simple or intense as you’d like, lasting one to three days, a week, or even longer (oversight from a health care practitioner is advised for substantial diet changes such as fasting) – just remember to be prepared before you start.

Organize your reset with:

a detailed plan of what you will eat and when
a pantry of stocked items needed
appropriate cooking instruments
encouragement from your family, friends, a nutritional counsellor, a health care provider, or an online support group

Nourish

Once the work has been done to start anew, it’s essential to move forward with proper nourishment and fall boasts a plethora of ways to do that.

First, transition from cooling summer foods to warm fall foods. Swap the raw and uncooked for:

roasted vegetables
baked fruit
cooked lean proteins
homemade broths
warm soups and stews
hot teas and coffees

Second, look to nature’s bounty (available at many local farmers’ markets or grocery stores with seasonal produce) for what foods to cook such as:

root vegetables (sweet potatoes, carrots, turnips, rutabaga, and beets)
squash (butternut, acorn, red kuri, spaghetti, and delicata)
pumpkin
kale
arugula
apples
pears
pomegranates
cranberries
figs
Brussel sprouts
cauliflower

Lastly, take time to cook favourite fall recipes and try new ones. Slowly chew and savour your meals, and if preferred, share dishes made with love and nutrients with others.

Pumpkin-flavoured anything can be fun when the mercury dips but the season has much more to offer than what we add to our coffees (although that’s an enjoyable part of it, too).

Consider how you will reset your system and then nourish it properly for a fruitful and healthy autumn.

References:
https://shawellnessclinic.com/en/shamagazine/the-seasonal-foods-you-should-be-eating-this-autumn/
https://platefulnutrition.co/5-tips-for-transitioning-into-fall/

What is protein?

Thu, 11 Feb 2021 11:25:00 +0100

Reading Time: 4 minutes

Everything you thought you knew but didn’t

Most of us know what protein is. Along with carbohydrates and fats, it makes up the three most important macronutrients of our diet. Research has shown why it’s so beneficial as part of a balanced and healthy diet, as it plays a key role in the creation and maintenance of every single cell in our bodies.¹ So what happens if we don’t get enough protein and what are the best food sources to ensure we get the right amount?

Why our bodies need protein

Did you know that there are over 10,000 types of protein in everything from our internal organs to our tissues, muscles, skin, hair and bones? Every single cell in our body contains protein, and protein is needed in our diets to help those cells repair and regenerate.² Protein is critical in aiding the processes that give us energy and help move oxygen around in our blood. It is absolute essential for keeping us healthy and ensuring our bodies continue to work as they should do:

Building cells

Bones, muscles, cartilage and skin can only be built with the help of protein.

Repairing tissue

Protein is needed to build and repair damaged tissue.

Oxygenating blood

The protein compound in red blood cells delivers oxygen throughout the body and supplies it with the nutrients we need.

Aiding digestion

Dietary protein makes enzymes, which help us to digest food properly, and make new cells and body chemicals.

Regulating hormones

Protein helps to keep our hormones regulated, which is particularly important when cells are developing and transforming during puberty.

…and there are even more benefits to eating protein!

Protein is often at the forefront of those trying to either lose weight or build muscle and that’s because it’s great for doing both! Studies have shown that not only does protein reduce cravings and desires for late night snacking,³ but protein is the most satiating of the macronutrients and will curb your appetite longer than carbohydrates and fats.⁴ Numerous studies have also shown that you can increase strength and muscle mass, as well as decrease muscle loss,⁵ by eating plenty of protein.

Essential amino acids

During digestion, the protein we consume is broken down into amino acids – it’s these amino acids that are the building blocks of protein. The British Nutrition Foundation recognises around 20 different amino acids, of which 9 are needed in an adult diet to maintain good health.⁶ These are known as Essential amino acids and can only be made through eating protein-rich foods.

How much protein do we need and what foods are the highest in protein?

Whilst it will depend on your age and weight, research has shown that adults need on average around 0.6g of protein per kilogram of bodyweight each day. Infants, children, pregnant and breastfeeding women have different requirements.⁷

Protein can be found in high amounts in meats, milk, fish, and eggs. If you are vegetarian or vegan you don’t need to worry though as you don’t need to eat animal products to get the protein you need. You can also find it in soy, beans, legumes, nut butters, and some grains (wheat germ and quinoa, for example).

What are the different types of protein?

Protein falls into different types, which is another bonus for people who have to, or choose, to avoid certain food groups.

Casein protein is found in milk, but is absorbed and digested much more slowly, so it may be a suitable option if you are lactose intolerant.

Egg protein is a great option for those who need to avoid dairy but are still looking for an animal-based protein source. Of all whole foods, eggs have been shown in studies to contain the greatest protein digestibility-corrected amino acids.⁸

Pea protein is great for people with allergies or sensitivities to eggs or dairy, and for those following a vegetarian or vegan lifestyle.

Hemp protein is an easily-digested source of plant-based protein that is rich in several amino acids – although it only has low levels of the amino acids lysine and leucine.

Brown rice protein contains all the essential amino acids but is not considered a complete protein as it is too low in lysine.

Mixed plant proteins can be a great option for those looking to avoid meat-based products but wanting to get high amounts of all the amino acids. Protein powders commonly blend plant sources so there are different options to suit your tastes and needs.

Whey protein and exercise

Whey protein is one of the most popular types of protein, especially when it comes to being used for sporting or fitness performance. Whey protein comes from milk and is the liquid that separates from the curds during the cheesemaking process. It’s a high source of protein that studies have shown can lead to the largest decrease in appetite for those trying to manage their weight.⁹

Whey protein has been shown in studies to improve exercise performance, as well as help to improve body composition through increasing muscle weight. In addition, it has shown to increase physical endurance and also slightly increase physical strength.¹⁰

Not all protein is created equal

When it comes to protein supplements, such as protein powders, the quality can vary. Not all whey proteins are the same, and not all of them will provide the same benefits. The key thing to look for is whether the protein has been denatured. When this happens, it’s the biochemical process in which proteins lose their structure, and it no longer performs its functions as well. When it comes to denatured protein powder, it means that the structure of the amino acids has been broken down by the exposure of whey protein to acids, oxidation of the amino acids or high heat during the pasteurisation process.

Due to this, it’s always better to look for non-denatured, or undernatured protein, as that will provide the most benefits by avoiding the breakdown of the vital immune-boosting proteins that make whey so beneficial. The best non denatured whey proteins are made with minimal processing and a cold filtration process.

Protein and your diet

While protein is extremely important, it’s not something you need to be overwhelmed by. You don’t need to consume your full daily recommended amount of protein in one sitting, as it’s more important to balance it over the course of the day.

Whatever your dietary preferences or health goals, there are plenty of protein-rich foods to keep you in top health while letting you enjoy and delight in what you eat.

Rheumatism, arthritis and diet

Wed, 09 Dec 2020 18:06:00 +0100

Reading Time: 3 minutes

How the well-being of people with rheumatism can be supported by the right diet

According to The Centers for Disease Control and Prevention, arthritis affects nearly half of all adults over 65,¹ and the pain and discomfort of arthritis can be enough to lower a person’s quality of life.

A particularly painful form of arthritis is rheumatoid arthritis (RA); a long-term autoimmune disorder that primarily affects the joints. Studies have shown that symptoms of the disease, such as pain, joint stiffness or swelling, can potentially be relieved through proper diet.²

Is there a special diet for rheumatism and arthritis?

Rheumatoid arthritis is a chronic inflammatory autoimmune disorder. There is no specific diet to cure rheumatism and arthritis but people with arthritis may find including certain nutrients in their diets to be helpful as a form of self-help treatment, as they can have a positive effect on the inflammatory reactions in the body.²

Eat fish rich in omega-3 fatty acids

A study by the Department of Rheumatology, Immunology and Allergy at Brigham and Women’s Hospital and Harvard Medical School in Boston, showed that eating fish containing omega-3 fatty acids at least twice a week can have a positive effect on the disease activity of RA.³ Oily fish like salmon, mackerel, sardines and herring are some of the best sources. If you don’t eat fish though, there are alternatives for omega-3 fatty acids such as high-quality supplements of EPA and DHA, either as fish oil, or derived from specific cultured algae.²

Rheumatoid arthritis benefits from a Mediterranean diet

Although there is no specific diet to cure arthritis, research has shown that following a Mediterranean diet can lower inflammation, which can help to ease symptoms of joint pain and swelling.⁴ According to the Arthritis Foundation,⁵

eating a Mediterranean Diet not only benefits those suffering with arthritis by curbing inflammation, but can benefit your heart as well as your joints, lower blood pressure and protect against a range of chronic conditions. They go on to explain how olive oil in particular is excellent to include in an anti-inflammatory diet as it dampens the body’s inflammatory processes and reduces pain sensitivity.

Important antioxidants: add fresh fruits and vegetables to your diet

According to a study from the medical journey Clinical Rheumatology,⁶ antioxidants can help with rheumatism and arthritis by guarding against inflammation. Important antioxidants for people with arthritis are Vitamin A, Vitamin C, Vitamin E and Selenium, which are all known to contribute to the normal function of the immune system. These antioxidants can be found in nuts, fresh fruits and vegetables and green tea.²

Why flavonoids should be part of the rheumatism diet

According to a study from the Department of Rheumatology and Clinical Immunology of the Medical Faculty of the University of Thessaly, Greece, and the Division of Liver Transplantation and Mucosal Biology from King’s College London, flavonoids can reduce inflammation in your body and help reduce pain and swelling.⁷ Foods to add to a healthy diet to ensure you consume flavonoids include broccoli, berries, soy, green tea and grapes.

Foods high in fiber are good for people with rheumatism

Foods high in fiber can also help reduce the level of inflammation in the body, according to some studies.⁸ Foods high in fiber include fruits and vegetables such as berries, apples and bananas, carrots and cauliflower.

Some spices can help with RA symptoms

According to a study from the Disease Biology Laboratory, School of Biotechnology and KIIT University in India, some spices have good effects in easing the symptoms of rheumatoid arthritis (RA).² Particular spices that are thought to combat inflammation and help with symptoms are ginger, turmeric, curcumin and cinnamon.

There are some foods to avoid for arthritis and rheumatism

While there are many healthy foods you can include in your diet to reduce inflammation and help with the symptoms of arthritis, there are also foods that promote inflammatory reactions in the body.⁸ These should be avoided as much as possible from people suffering with arthritis and include red meat and dairy, fried food, fast food and processed food, salt and processed carbohydrates like white flour and white sugar.

Rheumatism and arthritis: the right diet can complete your treatment

While arthritis is a painful condition, people with arthritis can improve their quality of life by eating the right diet rich in anti-inflammatory foods. A good balance of eating well, exercise and regular doctor consultations can help to keep you fit and active for a long time.

Enzymes: catalyst for energy

Tue, 29 Sep 2020 10:21:00 +0200

Reading Time: 3 minutes

Don’t we all wish there was a magic button that made our day-to-day tasks go twice as fast, so that we had more time to do the things we actually want to do?

Until we discover some magic technique or device, doing the laundry is always going to take time. Perhaps we can take comfort in the fact that our bodies do have little helpers that keep all our internal chores ticking along…

They’re called enzymes – pretty amazing proteins that act as catalysts, enabling and accelerating many chemical processes. Take the laundry we mentioned: Enzymes allow washing powder to clean clothes at low temperatures, by breaking up the proteins in tough food stains.

Despite their importance, enzymes seldom share the same spotlight as other nutrients such as vitamins or minerals. While everyone has heard of Vitamin C and Magnesium, hardly anyone knows what trypsin does.

The Discovery and Function of Enzymes

The modern understanding of enzymes came through ground breaking chemistry research. Eduard Buchner¹, a German scientist discovered that yeast ferments even if all living yeast cells had been removed. He concluded that enzymes were the active ingredient in fermentation. Since then, enzyme research has been essential in understanding the human body.

Enzymes act as catalysts, transforming energy that is not yet available to an organism into a useful form. Some do this with the help of other substances, called co-enzymes, which specifically bind to ‘their’ enzyme and act as an enabler. And just as co-enzymes only work with a specific enzyme, each enzyme is responsible for one precise task. While enzymes are involved in many metabolic processes, we’ll focus on the role of digestive enzymes in this article.

Digestive enzymes² are produced in various organs: in the salivary glands (amylase, lipase), in the stomach (pepsin), or in the pancreas (trypsin). For example pepsin and trypsin break down proteins, amylase works on carbohydrates, and lipase targets fats. By breaking down these macronutrients, they allow micronutrients such as vitamins and minerals to diffuse through the intestinal walls into our blood. Without enzymes, these micronutrients would simply pass through our system, without being absorbed. Enzymes are therefore essential for our nutritional balance.

Essential Enzymes

Today, less nutritious, often processed food, stress, a sedentary lifestyle, and also chronic worrying have been linked to a potential increase of inflammatory stress in our bodies. Enzymes can help to lessen this inflammatory stress and, for example, have been credited to reduce Osteoarthritis-related pain³. Furthermore, enzymes are powerful antioxidants, reducing the level of tissue damage caused by free radicals.

A growing body of research suggests that as we age, enzymes can begin to malfunction, especially if we suffer from a chronic disease⁴. A well-balanced diet that includes all necessary vitamins and nutrients helps enzymes to work efficiently.

While digestive-related symptoms such as gas or bloating are sometimes related to an enzyme deficiency, the research on this correlation is as of yet inconclusive. Such symptoms can be associated with a pancreatic insufficiency, but they may also be caused by food intolerances or an unbalanced diet. It may be worth considering to change ones diet, and if that doesn’t seem to bring any relief you can increase your enzymes with a few simple steps.

Increasing your Enzymes

If you want to get more of these hidden heroes into your system, there are a variety of enzyme-rich foods to choose from. It’s best to select raw or fermented foods – enzymes are very heat-sensitive and destroyed in cooked foods.

Fruits are always good. Papaya and pineapple contain the enzymes papain and bromelain respectively, which can act as anti-inflammatory agents in the body. Fermented foods feature lots of active enzymes: pickles, traditional Asian Kimchi salad, drinks such as Kombucha and Kefir, as well as yoghurts are great sources. Try combining fermented beverages with fruits in a smoothie – it’s a refreshing drink that provides you with many vitamins on top of valuable enzymes.

It’s important to balance this with a healthy vitamin intake – many co-enzymes are actually derived from vitamins. A diet based on organic whole-foods, including all essential macro- and micronutrients and as little processed components as possible, will help boost your enzyme levels and eventually your overall wellbeing.