SUPPORT THE CHILD’S HEALTH THIS AUTUMN

The Green Herbalit Clinic Blog

Tips for Parents to Keep Their Children Healthy Throughout the School Year

 

Starting school or going back to school is an exciting time, and we want our children to enjoy it and be ready to learn. Once you've sorted out the school uniform, the correct backpack, necessary stationery, and important shoes, it's time to think about the transition to school.

We all remember the excitement or nervousness of starting school in September. Being "school ready" today involves ensuring your child has strong social skills, independence in personal care, and a desire to learn.

Here are some things that might be helpful

Hygiene

Good hygiene practices can prevent the spread of bugs and germs. Handwashing with soap and water, especially after using the toilet, is crucial. Teach your child the importance of using tissues for sneezes and runny noses. Sneezing into the elbow is a good alternative in the absence of tissues.

 

Diet and Nutrition

Your child’s diet is the foundation of their health and well-being.

A balanced, colourful plate with all food groups provides the necessary nutrients for optimal health. While daily time constraints and picky eaters can make healthy eating challenging, supplements can help fill nutritional gaps. Omega-3 fats, vitamins, and minerals support growth, skin, eyes, and immune system, and aid concentration and memory functions.

 

Digestive Upsets

Although digestive processes mature when your child reaches 6-8 months, their developing gut is still unfamiliar with various bacteria, viruses, food, and environmental factors.

A healthy diet with fresh vegetables, fruit, yogurt, lean protein, and carbs supports digestive health. Probiotics and adequate hydration help maintain a healthy gut microbiome.

The microbiome in the gut is a good balance of symbiotic microbial cells. They all contribute to successfully supporting our digestion and, therefore, our well-being. With gut-compromising elements and dehydration, it’s no wonder young children suffer from digestive upsets or constipation. To help maintain a healthy gastrointestinal population of the microbial cells in your child’s gut when faced with upsets, diet-based pre- and probiotics and adequate hydration are necessary.

For persistent digestive issues, a visit to the doctor is advisable.

Healthy Growing Bones

Bone health

Bones are the scaffolding that supports your child’s developing body. Bones are living tissues that support your child’s body. Encourage your child to make "deposits" into their "bone bank" by eating calcium-rich foods and engaging in weight-bearing exercises. Boys typically attain higher bone mass after puberty, and both boys and girls should maintain a balanced diet and regular exercise to support bone health

Throughout childhood and adolescence, significantly more bone is deposited than withdrawn as the skeleton develops in both density and size. Bone mass (the amount of bone tissue in the skeleton) peaks in the late twenties. At this age, bones have reached their optimal density and strength. Approximately 90 per cent of peak bone mass is attained by the age of 18 in girls and 20 in boys, meaning childhood really is the best time to invest in bone health.

It’s possible that coughs, colds, and scraped knees will dominate the conversations you have about your child’s health – not bones. But, in truth, there’s no better time to start thinking about bone health than childhood. This stage of life will lay the foundation for your child’s skeletal system (in fact whole body including the immune system) in the coming years.

Here’s everything you need to know about nourishing your child’s bones.

Factors that affect peak bone mass

Myriad factors will affect your child’s bone health as they grow – some you can influence, like nutrition and exercise, and others you can’t, like gender and hormones.

Gender

Typically, bone mass density is much greater in men than in women. Prior to puberty, boys and girls were on an equal playing field when it came to bone mass. After puberty, however, boys usually attain higher bone mass than their female counterparts.

Hormones

Sex hormones—oestrogen and testosterone—are vitally important in the development of bone mass. If a girl frequently misses her period, it may signal that she has lower bone density. On the other hand, those who start menstruating at an earlier age usually have higher bone density.

Promote exercise

Exercise is another powerful weapon for cultivating strong bones. It provides the greatest benefits in the areas of the body that bear the most weight, such as the hips during running. Aerobic exercise will keep that bone density good. Children model themselves on us, and we as adults can be role models by eating proper nutritious meals and having adequate exercise.

Just like muscles, bones get stronger the more work they do. And that’s why exercise needs to be a foundation of your child’s lifestyle. While any form of physical activity, such as  – dancing, tennis, running, walking, football, basketball, and hiking – is very beneficial for bone health. Ultimately, if you want to encourage your child to move more and sit less, a lifelong love of exercise is one of the best gifts you can give them. The NHS suggests children and young people (aged 5 to 18) should be active for at least 60 minutes daily.

Running, jumping, cycling, kicking, or throwing a ball are all great ways for your child to be active. Physical activity produces strong muscles and bones, a healthy weight, and normal cognitive function. An active lifestyle goes a long way in supporting mental well-being.

Motivating children to be energetic can be like pushing water up a hill, but there are fundamental rules you can follow to help engage your child. Choose age-appropriate activities. This might mean giving your child varied opportunities to be active, such as clubs, classes, or playground visits, and above all, focusing on FUN.

Ensure your child is eating enough

Eating too little can deprive the body of vitally important nutrients, wreak havoc with metabolism, and interfere with hormone production. A calorie deficit can severely compromise bone health in childhood and adolescence.

Recipes - 

Recipe Ideas for even the fussiest of kids

It’s normal to be a little fussy about food when growing up, but that doesn’t make your life any easier. Getting the youngsters to choose their breakfast the night before could be the solution to those maddening mornings as you try to race out the door to get them to school on time. Starting the day with a nutritious and healthy meal will support concentration, mood and energy levels so don’t go half-hearted into this important chow time.

Overnight Oats Recipe

½ cup of oats
1 cup of milk

Then,, you can add any extra flavours you would like! One small cored and grated apple, three tablespoons of chia seeds, one tablespoon of nut butter, and half a teaspoon of cinnamon. Involve your little one in the preparation and flavours.

Method

All you need to do is mix the oats and milk and chill in the fridge overnight.
Serves one hungry child

Struggling with breakfast ideas?

Evidence suggests that a protein, fibre-rich start to the day will sustain your child’s morning up to snack time. Try eggs on toast or homemade granola, dried fruits and nuts add valuable fibre, porridge with a banana, and the occasional pancake will always put a smile on that cute little face. A trendy smoothie is also a fabulous way to ensure your child gets a nutritional power punch of goodness! You can even sneak in some of those dreaded green vegetables as they can be hidden by the taste of the fruit that kids love.

Homemade Granola Recipe

2 Cups of oats
½ cup of nuts / dried fruit
¼ cup of pumpkin seeds or sunflower seeds
2-3 tablespoons of honey
2 tablespoons of oil (whatever you have handy but preferably olive)

Optional Extras
½ teaspoon of vanilla or almond extract
1/2 teaspoon of cinnamon

Method

Preheat the oven to 180 degrees C.
Combine all the ingredients in a mixing bowl and mix well. Spread the mixture in a thin layer on a baking sheet lined with parchment paper and bake until golden—this should take 15-20 minutes. Check at regular intervals and mix to ensure even cooking.
Cool before serving and storing.
Keep in an airtight container and store in a dry, cool place for up to 2 weeks.

Chewy Energy Balls Recipe

50g oats
5 large pitted dates
3 Dried Apricots
4 tbsp smooth peanut butter (or any nut butter)
1 tbsp Chia Seeds
2 tbsp cacao/cocoa powder
1 tbsp sesame seeds

Method

Blitz all the ingredients to form a stiff dough (add more peanut butter if the mixture is too dry). Makes about 10 balls.
Place the mixture in the fridge to chill for 15-20 minutes.
Once chilled, divide the mixture into 10 portions using your hands or a scoop.
Roll each portion into a ball and set it aside. Scatter the sesame seeds on a large plate and roll each ball in them until covered.
The balls will keep in the fridge for up to a week (though don’t be surprised if they don’t last that long!).
 

Ideas to Liven up their lunchbox

Preparation is key to minimising stress levels (specifically yours) regarding the packed lunch. Variety is a challenge, so planning the week’s lunch box will take the pressure off. Make the lunch box up the night before, and perhaps include leftovers from the night’s meal. Remembering to get all the food groups you can into their lunch box is key. Take a look at our Whole Foods range for some great lunchbox additions.

Focus on fresh vegetables, fruit and healthy fats like the ones found in nuts and seeds, and carbohydrates such as wholegrain bread. Whatever you decide goes into that box, colour, flavour and variety will gain you brownie points and most importantly a happy child.

Egg Muffins

2 eggs
A handful of chopped veggies, meats or cheese

Method

Preheat the oven to 180 degrees.
Whisk the eggs and add the veggies, meat and cheese – The options are endless.
Divide the mixture into a lined cupcake or muffin tin.
Bake for about 10-15 mins.