Back to School

It is that time again – back to school, and so, it is time to think about a few areas that usually need some extra attention in terms of staying healthy: immune function, diet concerns, emotional changes, new and/or disrupted routines and sleep.

There a few easy ways to boost immune function now that our kids are being exposed to a variety of different environmental factors such as bacteria and viruses that are different from what they were exposed to over the summer. Vitamin C is a great way to give the immune system a boost – and there are some great chewables out there that taste yummy and are inexpensive. 500 mg twice a day has been shown to increase the action of the immune function in a young and developing body. It can reduce the frequency and the duration of colds and flu. Also, Black Elderberry, (Sambucus nigra) has been shown to neutralize and reduce the ability of influenza viruses A and B to infect our body. Natures Way makes a sugar-free Elderberry syrup that most children and adults find pleasant tasting. One teaspoon twice a day can help boost the immune system.

Other immune-strengthening strategies include limiting sugar intake as much as possible. Research has shown that even a small amount of excess sugar in the body can depress immune function for several hours. Can you imagine what happens when we repeatedly consume sugary substances all day long, day after day?

A great sugar alternative is Stevia, a natural sweetener made from the plant commonly known as Sweet Leaf.

It comes in many different forms and is made by numerous companies. You may have to shop around for one that you like but it is worth the hunt as Stevia does not have the same immune depressing effects as sugar.

Sleep patterns can often be disrupted once kids head back to school. The day may be starting earlier or ending later, the daylight cycle begins to change and sometimes, just a change in daily routine can disrupt the quality of sleep we get. We need 8-10 hours per night on average. This time can give all of us that extra healing time our body needs to self-repair and keep our immune system strong and vibrant.

Going back to school can also present a significant emotional upheaval for young ones. Stay alert for signs of stress and anxiety as these emotions have been clearly shown to depress immune function. Allow children to “talk” about their day, problem solve issues that come up and remember that what stresses a child out may seem insignificant to us as adults, but can be a major source of stress for them.

Sunshine provides our body the opportunity to make vital Vitamin D, a very important part of immune function. We need at least 30 minutes each day of sunshine! Finally, fresh fruits and vegetables supply our body with nutrients and enzymes that also help keep our immune system vital and strong. Remember the basics - a good multiple vitamin, fish oil and probiotics.

References:

MacKay, Douglas. 2003. “Other Infectious Diseases and Antibiotic Alternatives: Rhinitis, Bronchitis, Sinusitis, Pharyngitis.” Alternative Medicine Review 8 (1).

Thorne Research, Inc. 2005. "Monograph: Sambucus nigra."Alternative Medicine Review. 10 (1): 51-55.

Van Oss, CJ. 1971. "Influence of glucose levels on the in vitro phagocytosis of bacteria by human neutrophils." Infectious Immunology. July 4 (1): 54-9.

Bernstein, J, S Alpert and KM Nauss, et al.1977. "Depression of lymphocyte transformation following oral glucose ingestion." American Journal of Clinical Nutrition. 30:613.

Sanchez, A, JL Reeser and HS Lau, et al. 1973. "Role of sugars in human neutrophilic phagocytosis." American Journal of Clinical Nutrition. November 26 (11):1180-4.

Long, KZ and JI Santos. 1999. "Vitamins and the regulation of the immune response." The Pediatric Infectious Disease Journal. March18 (3):283-90.

Maggini S, ES Wintergerst, S Beveridge and DH Hornig. 2007. "Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses." The British Journal of Nutrition October 98 Suppl 1: S29-35.

Wintergerst, ES, S Maggini and DH Hornig.2006. "Immune-enhancing role of vitamin C and zinc and effect on clinical conditions." Annals of Nutrition & Metabolism 50 (2):85-94.

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School Lunches

Many people agree that when it comes to the food that is served at our nation’s schools there is much to be desired. The basic health of the human starts at the level of what is put into the body. In the young and developing systems, the impact of food can set the stage for the health of the rest of our lives. There is a wonderful movement to improve the quality of food served to our children, you can read about it here: Healthy School Lunches. This is backed by physicians who know and understand how important it is to have good quality and healthy food. Get involved!

Power Bars Recipe

3 eggs or equivalent amount of EnerG Egg Replacer
3/4 c. olive or canola oil OR ½ cup oil and ¼ cup of coconut oil
1 tsp. vanilla
1/4 tsp. salt
1 1/2 c. molasses
1/4 tsp. ground ginger
1/4 tsp. ground cloves
1/4 c. unsweetened carob/chocolate
16 oz. nut butter (sunflower, almond, cashew, etc.)

Mix above ingredients well in a large bowl.

Add:
1/2 tsp. xanthan gum
1 3/4 c. rolled oats
2 c. dry fruit
1 1/2 c. puffed or crisp rice
1/2 c. sunflower seeds (or almonds, cashews, etc.)

Mix well.

Line a 10.5 X 15 X 1 pan with parchment paper. Press power bar mix firmly into pan, smooth top when finished. Bake 18 minutes at 325° F. Immediately invert pan on a well oiled surface, or on oiled aluminum foil. Let cool for 30 minutes. Cut into bars (16 bars). Stored in tightly sealed container for up to 3 weeks or freeze for longer storage.

Nutrition information is approximate and depends on a variety of factors: egg or egg replacer, type of nut butter used, type of dried fruit used, type of nuts/seeds added, type of oil used.

Yield: 16 bars (2 oz. ea)
Serving size: 1 bar
Calories (kcal): 634.4; Carbohydrate (g): 76.0; Protein (g): 12.8; Fat (g): 33.4; Calcium (mg): 448.4; Iron (mg): 15.0; Vitamin D (mcg): 0.1

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Essential Fatty Acids (EFAs)

"left" />Commonly known as Fish Oils, EFAs are a key component in how the cells of our body function. Every cell in our body has a membrane, sort of a “bag” around it to hold it together. Nutrients and other substances have to pass through the membrane to get inside the cells of our body and toxins and other products have to pass through the membrane to get out of our cells. The ideal state of being for the membrane of cells is to be very flexible, allowing all of the things that are supposed to pass in and out of cells to do so. EFAs help keep these membranes flexible. Other functions for EFAs in the body include promoting healthy chemical reactions to reduce inflammation, keeping our joints lubricated, helping our nervous system work correctly, keeping our immune system strong, protecting our cardiovascular system and much more. EFAs are called “essential” because we need to consume them, in other words, we do not make them in our body. Because of the way modern man “hunts and gathers” food (in a grocery store) many professionals recommend the best way is for humans to take a supplement such as fish oil.

For a person deficient in EFAs the health consequences can be dramatic – leading to conditions such as arthritis, fatigue, headaches, diabetes, cardiovascular disease, poor immune function, inflammation and many other conditions.

The health benefits are, of course, the reduced risk of developing chronic diseases. EFAs alone are not enough, we also have to eat a general healthy diet, get plenty of rest and exercise, manage our stress levels and responses appropriately, drink clean water and breathe fresh air, but the clinical evidence is clear: supplementing with EFAs can make a big difference.

References:

AP Simopoulos. 1999. "Essential fatty acids in health and chronic disease." American Journal of Clinical Nutrition. 70 (3): 560S-569S.

AP Simopoulos.1991. "Omega-3 fatty acids in health and disease and in growth and development." American Journal of Clinical Nutrition. 54: 438-463.

Lemon Balm – Melissa officinalis

This is a wonderful herb with a very long medicinal history. It has been reported as a “cure-all” and is often used to treat people who suffer from the symptoms of any of the following: common cold, depression, dyspepsia, flatulent, dyspepsia, nervous, fever, flatulence, flatulent colic, herpes (topically), influenza, insomnia, irritable bowel syndrome, melancholia, migraine, neuralgia, neurasthenia and restlessness.

There are no known contraindications for this herb at this time (2009). It can be purchased as a tincture or in loose herb form to make a tea.

The doses that have been shown to be safe are 6 to 12 g per day of the dry herb and 20 to 40 mL per week (1:2 ratio) of the tincture or extract.

For those of you who garden, Melissa is very easy to grow and seeds for it can be purchased at: My Folia

References:

Phytotherapies.org. "Monograph: Melissa officinalis". phytotherapies.org (Accessed July 2009).

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Meditation

Meditation is a mental practice which helps us move from the active “thinking" state of mind into a deep state of relaxation. Often it can involve turning our attention to a single thought, emotion, smell, color or other point of reference. It is a part of many religions, is practiced outside of religion and has been used since ancient times. Meditation is comprised of an incredibly diverse range of techniques and practices, all of which may have different goals ranging from achieving a higher state of consciousness to the positive effects it has been shown to have on human health.

There are many health benefits that can be observed in p opulations who practice regular meditation in addition to following a healthy lifestyle. The National Center for Complementary and Alternative Medicine lists just a few recent studies:

• Relieving stress in caregivers for elderly patients with dementia
• Reducing the frequency and intensity of hot flashes in menopausal women
• Relieving symptoms of chronic back pain
• Improving attention-related abilities (alerting, focusing, and prioritizing)
• Relieving asthma symptoms

Other health benefits include: Reduction in stress, increased serotonin, renewed energy, enhanced immune function, pain control, cholesterol lowering, better breathing, slowed aging and as listed by the NIH:

• Increased brain wave coherence
• Greater creativity
• Decreased anxiety
• Decreased depression
• Decreased irritability and moodiness
• Improved learning ability and memory
• Increased self-actualization
• Increased feelings of vitality and rejuvenation
• Increased happiness
• Increased emotional stability

Here is a list of resources, books and websites, that can help educate you how to choose a meditation practice and get started.

Books

Roche, L. 1998. Meditation made easy. San Francisco: Harper San Francisco.

Kapleau, P. 1989. The Three pillars of Zen: Teaching, practice, and enlightenment. New York: Anchor Books.

Web sites:

www.abc-of-meditation.com

http://nccam.nih.gov

References:

Antoine Lutz, John D. Dunne, and Richard J. Davidson. 2007. "Meditation and the Neuroscience of Consciousness." In Cambridge Handbook of Consciousness. Edited by P. Zelazo. Cambridge University Press, MA.

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