Keeping your family healthy during the cold and flu season part 2-Supplements that boosts immunity

October 27, 12:48 PMChicago Family Health ExaminerJasmine Jafferali

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Taking probiotics can help boost immunity

Photo courtesy of dreamstimephoto

While many moms and dads are ready to put their kids and themselves into a bubble, we have to question whether or not we just being overcautious or is it just media hype?  The CDC reports that the millions that have had the H1N1 virus, have experienced mild symptoms, but because so much is unknown is the reason why people are freaking out.  In part one of my Keeping your family healthy during the cold and flu season, we discussed the importance of hand washing and hand sanitization.  This article will discuss the importance of a healthy diet and immune supporting supplements for everyone in the family.

Start your engines with a healthy and colorful breakfast. 
You may want to skip the cereal as one consumer groups slams breakfast cereals saying most contain as much sugar as a doughnut.  A nutritious breakfast provides one-fourth of a child's daily nutrient needs. Children who skip breakfast seldom make up for the nutrients they missed out on later in the day causing them to weaken, mentally and physically and perform poorly in school. What most parents don’t realize is that cereal is not filling for kids. It lacks protein and good fats to help stabilize blood sugars. Kids need at least 7 grams of protein in the morning, this is equivalent to one egg or 1 Tablespoon of peanut or a nut butter. Adults need 14 grams of protein in the morning which is double from what is mentioned in the previous sentence. While cereal seems to be the quick and easy fix for the morning breakfast, there are fun and healthy options that even the busiest of moms (and dads) can handle.  Bring on the fruit salads and read more for some fun breakfast ideas you and your kids will surely love! 

Power up on the probiotics.
According to the August 2009 issue of the Journal of American Academy of Pediatrics, when given preventatively over the winter months, probiotics reduce fever, cough, and runny noses in children.  Another study found that preschoolers who were given probiotic supplement twice daily for six months experienced fewer coughs, colds and runny noses.  According to Dr. Husbands, the 2009 The International & American Associations of Clinical Nutritionists (IAACN) Conference found:

* Probiotics help decrease abnormal intestinal permeability, or “leaky gut”.
* The appendix’s function is now known. It is a repository for beneficial bacteria (probiotics) for the GI tract. Supplemental probiotics help replenish the repository after antibiotic use or from use of corticosteroid creams or inhalers.
* Abnormal intestinal permeability allows gut-derived antigen exposure to the bloodstream; thereby distant, seemingly unassociated autoimmune symptoms can arise from a “leaky gut”.
* Due to immature GI tract development, it is best that infants are breastfed for at least his/her first 12 months.
* Many pregnant women and breastfeeding mothers would do well to supplement with the probiotic strain Lactobacillus GG (aka Lactobacillus rhamnosus) at a dose of 4 billion/day and Vitamin D3 at a dose of 4000 IU/day for potentially decreasing likelihood of asthma, eczema, allergies, type 1 diabetes, and autoimmune disorders in their babies.

Research is now concluding the benefits for probiotics for all family members.

Read:  Considering probiotics for yourself?  Consider the whole family for more info

Don't diss the D3. 

No, we are not talking Star Wars here, we are talking about Vitamin D3.  The sunshine vitamin is responsible for activating our immune cells, but because we live in the midwest where the sun shines less than 200 days per year, we have to supplement it into our diets.  The only other source of vitamin D3 is organic milk and eggs, because they get ample amount of sunlight if they are kept outside.  Amounts are still minimal that you would still have to supplement.  According to a recent study just published in the November 2009 by the journal Pediatrics this study conducted by Harvard found that 20 percent of kids under the age of 11 are deficient, which estimates to about six million kids.  By a looser measure, almost 90 percent of black children that age and 80 percent of Hispanic kids could be vitamin D deficient. 

Increasingly, the vitamin is being looked at closely as over 300 published research has found vitamin D3 for its ability to fight cancer, diabetes, to create strong bones, and a healthy immune system.  Many are recommending  it to increase immunity to the swine flu virus.  The 2009 IAACN Conference also found:

* Adequate to optimal levels of serum vitamin D levels in infants and children (between 30 to 60 ng/ml) are associated with decreased asthma and allergies, better brain development and healthy bone development.
* When visiting your pediatrician or Functional Medicine doctor, serum 25-hydroxyvitamin D levels should be measured.
* It is estimated that between 50,000 to 70,000 deaths per year from various causes could be prevented by having adequate blood vitamin D levels.
* Many infants and children could benefit from supplementing with 1000 to 2000 IU of vitamin D daily, particularly during the winter months, if they cannot tolerate fatty fish, if they are darker skinned, or if their serum vitamin D levels are below 30 ng/ml.

Even the The Public Health Agency of Canada has begun studying the role of vitamin D in protection against the swine flu.  At your next family check up, be sure to request for a vitamin d serum test to measure levels, especially if you re expecting. 

Read:

How much vitamin D your family really needs

New research shows vitamin D slashes cancer risk by 77 percent 

Half of black teens may be lacking vitamin d

Vitamin D Council

Watch the sugar!

Excess sugar depresses immunity and depletes the body of vital minerals that help keeping our immune system running top notch. A 75g-100g portion of sugar can significantly reduce the capacity of white blood cells to defend against bacterial infection. Maximum immune suppression occurs one to two hours after ingestion and remains suppressed for up to five hours after feeding.  Watch out for the high fructose corn syrups, white sugar, sucralose and other artificial sweeteners.  Even our so called friend Pedialyte contains artificial sweeteners that can suppress immunity.  You'll save more money by purchasing water that has electrolytes in them such as Smartwater(R) without the added sugars.  Want to save more money?  Make your own Pedialyte, it will last longer in the fridge too.

1/2 cup of electrolyte enhanced water

1/2 cup of coconut water (no coconut flavor, but naturally has electrolytes in them)

2 Tablespoon of organic apple juice for natural sweetness

It is not a long time for kids to be without sugar, if they want to feel better faster, you can give them their favorites a week after they are done being sick.  After all, the busiest time in the peditrician's office is right after Halloween, when our kids tend to over indulge in their treats.

For more info
Family Health 101:  Top five fall veggies to help boost your family's immunity