No matter the age of your children finding productive and budget-friendly things to do can be quite challenging. While it can be tempting to throw the kids in front of the TV, it’s not good for their health to do that too much. The blue light from screens can disrupt children’s hormones, especially melatonin which is important for sleep. Screen time can also make kids trend towards inactivity, and may impact on development and overall health.

The current recommendations for screen time for kids are:

• children under 18 months should avoid screen time, other than video-chatting
• children aged 18 months to 2 years can watch or use high-quality programs or apps if adults watch or play with them to help them understand what they’re seeing
• children aged 2-5 years should have no more than one hour a day of screen time with adults watching or playing with them
• children aged 6 years and older should have consistent limits on the time they spend on electronic media and the types of media they use.

If you’re interested in learning more about this, you can read the policy here: Early Childhood Australia Digital Policy

Brittnay from the Nut Butter Hub has returned to the blog to share some great ideas on how to keep the kids busy without a screen, or lots of money.

This post contains some affiliate links. This means if you click the link and purchase the product contained within the link I make a small commission from this. This helps with the cost of maintaining this website. You don’t have to pay any extra for this.

Ideas for Entertaining the Kids

Below are 8 ways (that won’t cost a fortune) which you can use on any day of the week to ensure your kids (or you) don’t go stir crazy. 

A Day of Volunteering

An awesome way to give kids some perspective on how others live is to have them give back in some capacity. It teaches kids to have empathy and care for others around them as well as to have gratitude for what they have in life.

There are many ways to give back that kids may be able to participate in. Some great places to start volunteering are your local soup kitchen, animal shelters, or spending the day cleaning up trash at your local park.

Indoor Camp Out

What kid doesn’t love to pretend play and make their dreams come true? What they would love even more is actually bringing their imagination to life. Bringing the camping inside is just the fun they may be looking for.

For this activity you will need a tent, a real one will do or one made from sheets is good too. Pretend to light a fire and eat freeze-dried foods. You could also make indoor s’mores very easily at your stove or in your microwave. Be sure to get the sleeping bags and ghost stories ready for a fun night under the ‘stars’.

In Need of A Furry Friend?

If you can’t commit to an animal year round you can try pet sitting over the holidays. This can also help you decide whether you and the family are ready to get your own yet. It could be just a phase and you end up doing all the work. They are a few places you can look for pets to care for try Guide Dogs Australia or if you’re not keen on getting a puppy you can look at house sitting sites which also offer animal care.

Make Your Own T-Shirts

Let’s be real, kids will practically draw all over the house if you let them. Foster their creativity skills and design your own t-shirts. It doesn’t take much to get this done and can be made on new or old shirts.

Use any type of art medium your child likes such as crayons, markers, or even let them paint on their shirt. Make sure to hand wash and dry your shirts so that your kids can cherish their creations for years to come.

Otherwise you can use fabric paint to paint your own shirts. After you’ve let them dry just iron them to set the paint and they can be machine washed.

Indoor Obstacle course

Sometimes it’s just simply too cold or rainy to get out of the house. Bad weather or not, kids need to be able to have the space to release all of the energy they have.  Creating an obstacle course in your home is fun for everyone.

Try making a string laser course like you see in the movies for your kids. All you really will need is lots of string to create the course and then your kids can collect the objects you already have at home and put them in baskets at either end of the course.

Have A BBQ With Friends

Throwing a get together can be team effort one that children would love to be able to participate in. Tell your kids to think of a few family friends who have kids that they would like to invite over for a BBQ.

Let your kids decide on a few items to eat, let them come grocery shopping with you, or pick out décor/activities so that they are involved in the process.

Once the day actually arrives the kids will be so focused on hanging out and playing with the other kids that it will free up time for the parent to enjoy the day as well. Having kids near a BBQ can be dangerous so ensure you gas grill safety!  Having a BBQ will be a win-win situation for both the parent and the kids.

Give Them Lots of Colouring Room

Kids of all ages enjoy colouring but depending on the age the activity can go pretty quickly before they are bored again. A way to switch up just plain old colouring is to buy a big roll of plain white wrapping or banner paper. Use the wrapping paper and spread it out anywhere like the floor or across a table. This can be really cool for kids because they can just keep pulling the paper whenever they need more space to draw.

Get Crafty

There is nothing like a bit of DIY that gets kids excited! Learning how to make their own things will also give them a better appreciation for their belonging as well as the costs of things. Make sure you pick something that is useful but also achievable for a few age groups. You could try making animal masks or maybe a learn how to make a pencil case for the coming school term!

Sensory Bins

Young toddlers to school ages children love to play with sensory bins. Sensory bins can be fairly messy so be sure to work on a sheet or outdoors where it is okay for you and the kids to get a little dirty. Make shimmer snow made from baking soda and glitter. Try a coloured rice bin with just plain rice and food colour. If you want to avoid the mess altogether fill a bin with cotton balls and simply add kitchen utensils and measuring cups and the kids will have a blast.

With a little of creativity and planning it easy to keep the kids busy! Once you have built up a repertoire of activities you will have then away from the TV and enjoying themselves all holidays!

Brittnay is an Australian who lived in London for the past two years.  She managed to squeeze in 21 trips to Europe & Africa in that time. She is passionate about her health and her family, and you will find her healthy and delicious recipes on The Nut Butter Hub.

The post 8 Ways to Keep the Kids Entertained Without Spending A Fortune appeared first on Alison Mitchell Naturopath.

Does your child need more zinc?

In my clinic, one of the minerals that I see a lot of kids needing more of is zinc. This mineral has a big role to play in keeping a little body healthy, however not every child is getting enough. While severe deficiency is rare, it’s thought that mild-moderate deficiency is common, one third of our population have inadequate levels.

According to WHO, zinc deficiency is responsible for approximately 16% of lower respiratory tract infections, 18% of malaria and 10% of diarrhoeal disease worldwide.

If our levels of certain minerals are not ideal this can be a factor in many health issues. For zinc, this is an important one, especially in children.

Here is a common scenario that I see in clinic:

Little Johnny, 5 years old is brought in to see me by his concerned Mummy and Daddy. From taking his case history I find that Johnny has been getting sick almost every month, he refuses to eat anything other than chicken, chips, rice and lollies and generally has a low appetite. His skin is red and irritated, his nails are peeling, he is hot headed and has difficulty focusing (less than one would expect for a 5 year old, anyway).

Have you guessed what I think Johnny needs more of? Zinc!

Zinc has a lot of functions in the body, and many of Johnny’s complaints can be attributed to these.

• It is important for taste perception. Low levels of zinc cause fussy eating, dislike of foods which aren’t strongly sweet or salty, and causes a low appetite overall.
• Alongside Vitamin B6, zinc aids in hydrochloric acid production in the stomach which helps with digesting protein and carbohydrates. Low zinc can contribute to low appetite.
• It is important for healthy stress response. Low zinc = more reactive to stress and emotional triggers.
• Zinc has an anti-inflammatory action.
• Zinc is important for wound healing, for collagen production in the skin, and for healthy skin, nails and hair. Eczema, peeling nails, poor wound healing and other skin issues can all be due to insufficient zinc.
• It is important for the immune system.
• Low levels of iron and zinc have been associated with memory deficits in children.

In addition to these Zinc is also involved in balancing blood sugar levels, it influences behaviour and learning, prevents oxidative stress and helps with development of reproductive system.

Photo by Vitaly Gariev on Unsplash

Why are kids so low in zinc?

One possibility is because the foods that we introduce to infants are low in zinc and can also cause the stores of zinc to be depleted. One study proposed that the high intake of cereals as first foods may contribute to the prevalence of iron and zinc deficiency, possibly due to the binding effect that processed grains can have on minerals, something that young children are more susceptible to.

Poor gut health can affect the absorption of minerals and if there are digestive issues, this may play a part.

The other issue is that the standard Australian diet is not abundant in minerals generally, and we know that 1/3 of the population is low in zinc. We cannot store this mineral and so need to eat it regularly, so when both adults and children are not eating enough zinc rich foods, it makes sense that we are seeing deficiencies.

See also: Pyrolle Disorder

How much zinc do we need?

The RDA (recommended daily allowance) for zinc in 1-8 year olds is 3-4mg/day.

Having a few foods rich in zinc throughout the day can help to keep levels up. For kids with a deficiency or those with Pyrolle disorder, consider supplementation. If you think your child would benefit from supplementation, book a consultation with a naturopath or nutritionist to get advise on the best forms of zinc, dosage, and to assess reasons why your child might be low.

Foods rich in zinc

• Oysters
• Ginger
• Beef, lamb, poultry, pork, liver
• Egg yolks
• Milk products
• Fish and seafood
• Whole grains, wheat germ
• Lentils, Chickpeas and Beans
• Nuts
• Pumpkin seeds
• Peas, carrots, beets, cabbage

Click here for a Kid friendly Zinc Rich Recipe.

This article first appeared on Western Sydney Mum’s Hub

The post Fussy eating? Fuzzy head? Think zinc. appeared first on Alison Mitchell Naturopath.

If you struggle to get your children to eat their daily 5 serves of veggies, sometimes it can help to sneak some veggies into their meals. Why not try this recipe: Meatballs that are packed full of veggies.

A hit with kids, and adults like them too.

When it comes to serving vegetables up to toddlers, I like the approach of “hide some, show some”. This way, there is a good chance at least some vegetables will be consumed, but at the same time normalises vegetables by displaying them next to the other favourite foods. I don’t make a big song and dance about vegetables, and I also try to make sure they taste good i.e. aren’t overcooked and are well seasoned. By treating vegetables like any other food, it has helped to reduce the likelihood that Ash will realise I am emotionally invested in his eating veggies, and therefore use that against me (as toddlers are known to do). So far this has been working for me and Ash doesn’t have an aversion to vegetables. There’s a part of me that still wants to make sure I’m getting as much in as possible and I feel that I need to sneak them in to achieve this.

One of the ways I like to hide some veggies is in this variation of meatballs. It makes them a lot softer than conventional meatballs, which I think is good for young children as they can be easily broken into toddler sized mouthfuls. I then serve it in a tomato based sauce alongside some pasta, and you can add in some visible veggies such as broccoli, peas, mushroom or slices of zucchini.

If your child is exceptionally adverse to the sight of vegetables you might want to puree the vegies before mixing it in, peel the zucchini and omit the spinach.

Hidden-Veg Meatballs

Makes 3 meals worth

Ingredients

• 250g beef mince
• 1 medium carrot
• 1 medium zucchini
• 1 handful sized chunk pumpkin
• 2 handfuls baby spinach, very finely chopped
• 1 tsp dried oregano
• 1/2 tsp onion powder
• 1 tsp turmeric powder
• 4 tbsp flour
• 2 eggs
• 1 tsp salt

Method

1. Grate the carrot, pumpkin and zucchini into a bowl.
2. Add the mince, spices, flour, eggs and salt.
3. Using gloved hands, squish the ingredients altogether until it is really well combined.
4. Heat a frying pan over medium-high heat.
5. Add a splash of olive oil, then cook the meatballs in batches. Because they are quite soft you won’t be able to make perfectly shaped meatballs. I find it’s easier to use my hands to get a rough golf ball shape and then put it straight into the pan. Once one side of it is browned, turn it over using a wooden spoon or tongs, until all surfaces are browned and it is cooked through (approx 4 minutes).
6. Place the cooked meatballs onto paper towel to drain the excess oil whilst you cook the remaining batches.

The post Hidden-Veg Meatballs appeared first on Alison Mitchell Naturopath.

As I move on to breastfeed my second child my love and admiration of breast milk continues to grow. I am always in awe of the amazing benefits that breastfeeding provides, both for mother and baby.

In the same breath I also think of the challenges it can face, how hard some mothers have to fight to be able to breastfeed and how devastating it can be for mothers who want to, but for one reason or another cannot breastfeed their child. I also acknowledge that formula feeding can be challenging as well (such as sterilising bottles and the cost of formula), and that while I will dedicate this article to the benefits of breastfeeding, I want you to know that if you weren’t breastfed or you can’t breastfeed your babe, it will still be okay.

I want to share some of the benefits of breastfeeding with you, as well as some information about your nutritional requirements during breastfeeding, and things which your diet can and cannot change about your breastmilk.

In fairness, I also discuss some of the less awesome things about breastfeeding (mostly from personal experience) and share some breastfeeding resources.

Some awesome benefits of breastfeeding.

Better bone health for Mum

While your calcium stores might drop down in the first few months of breastfeeding, as you continue to breastfeed your bone density is actually strengthened.

Prebiotics

I know I’m repeating myself but I can’t help it, I just love the amazing prebiotic goodness of breastmilk for babies tummy. There are a vast amount of prebiotic sugars and fibres in breastmilk which encourages the growth of the good bacteria in the digestive system, and thus improves their immune system, skin health, digestion, behaviour, sleep and more. Having had to have a c-section for my first son I felt very reassured that I was doing wonders for his tummy by breastfeeding (which I have continued to do so).

Improves babies iron stores

There is a protein called lactoferrin in breastmilk which improves iron absorption, but also inhibits the growth of harmful micro-organisms which can steal iron for their own growth (such as E. coli, Candida spp. and Staphylococcus spp.). As young babies receive minimal iron from breastmilk this is a very handy feature, and it also means that when they do start receiving solids in addition to breastmilk it is better absorbed and utilised.

Protects against cancer in mothers

A study published in The Lancet in 2016 found that breastfeeding mothers had greater protection against breast cancer, as well as possibly ovarian cancer and type 2 diabetes. The authors estimated that is breastfeeding was more universally established it could 20 000 annual deaths from breast cancer.

Individualised immune support

Whenever the mother is exposed to a pathogen of some form, she will start making protective antibodies which she will then transfer to the baby via her breastmilk. And what if the baby was exposed to these pathogens before mum? Baby will send some of these into the breast via a backwash mechanism, which then allows the mother to start making antibodies against. So baby gets the benefit of an experienced adult immune system to help them fight against infections, via breastmilk.

The same study mentioned above predicted that universally established breastfeeding could prevent 823 000 annual deaths in children younger than 5 years.

Better development of sleep-wake cycles.

Babies don’t have a natural day-night hormonal until a few months of age, but breastmilk actually delivers different hormones in the day and night that teaches baby when it’s time to be awake, or to sleep.

Better reaction to vaccinations for babies

Babies who are exclusively breastfed, and to a certain degree partially breastfed, have been shown to have less of a negative reaction to vaccinations. They are less likely to get a high fever or discomfort after the vaccinations, and breastfeeding during or immediately after the vaccination can also reduce the discomfort of the process.

The immune response to the vaccination is also better for a breastfed baby, making the vaccination more effective.

There is also a better metabolism of the less positive components of vaccines, in particular ethylmercury. Because of the prebiotic effect of breastfeeding, better gut flora can also protect against other negative effects of vaccinations and improves the immune response.

Breastfeeding burns calories.

Exclusive breastfeeding burns approximately 500 additional calories for the mother per day. It is thought that the fat stores from the thighs are what are used for this source first, however not all mothers notice a dramatic difference in their body shape or weight from breastfeeding.

Your nutritional requirements while breastfeeding.

Just as you did while you were pregnant, it’s important to make sure that you’re eating well so that you look after both yourself and baby. Even women (and men) who are formula feeding their baby need to look after themselves, as it’s very important for parents to take care of their health.

Breastfeeding mothers who aren’t able to access quality food can still provide excellent breastmilk to their babies, however it is often depleting their own nutritional reserves, which can result in fatigue, mood swings, hormonal imbalances, and also reduces the nutrient stores for future babes (which can be built back up, but may be an issue if the mother conceives again quickly).

The nutritional composition of breastmilk

Breastmilk is largely made up of carbohydrates in the form of lactose. It also contains a significant amount of fats and protein. It is the carbohydrates within the breastmilk that provide some of it’s wonderful benefits in boosting babies immune system, these are the prebiotic, the fuel which feeds the good bacteria in babies digestive tract. The growth of this bacteria is vital for their immune health in particular, but has a big role in almost every other facet of health including digestion, metabolism and impacts on future mental and hormonal health.

When infant formula was first created in the early 19^th century scientists worked hard to make it as close as possible to the composition of breast milk, however babies were not thriving on it. Over time it was discovered that the key to this different was the prebiotics, in particular the oligo-saccharides (of which breast milk contains >200 different forms), and various forms of prebiotics are now often added to many brands of infant formulas in the attempt to provide this benefit. Unfortunately the ability to replicate this diversity of prebiotics is still lacking and so there is still a discrepancy between the gut flora of breast fed and infant fed formulas (but much less so than in the past before the addition of prebiotics to formula).

There is a small amount of protein in breast milk, and a substantial amount of fat, which makes it very energy dense. The protein content increases as the child ages, and is often made up of more specific immune boosting proteins.

Our breasts cleverly change the composition of breast milk over various stages of babies life.

Initially we produce colostrum, which is much lower in the carbohydrates but richer in the protein and fat to boost immune health.

After the placenta is passed our progesterone levels decrease dramatically, causing our milk to ‘come in’. As part of this, levels of lactose increase. (This is why things such as a retained placenta or use of progesterone medications i.e. the mini pill, can impact on the milk supply as progesterone essentially ‘holds the milk at bay’.)

Eventually the hormones have less of a role and our breasts will respond to ‘supply and demand’ – the more they are emptied they more they will fill. (Many women worry that their breasts feel softer during this time and that this means their supply is dropping – don’t worry, for most women it means your breasts are actually getting smarter at feeding).

If you are still breastfeeding your child into their second year there is an increase of protein (specially the immunoglobulins), which means that while your toddler is getting less milk quantity they are getting just as much of the immune boosting properties.

The milk will often change in composition during a feed as well, and the more the breast is drained the higher the fat content.

Your Diet and Breastmilk

As a general rule your breasts will keep the composition of breastmilk the same regardless of diet, for as long as possible (the repercussions of a bad diet fall onto the mother more so than the baby). But there are ways that your diet can impact on breast milk.

I see many mothers who cause themselves a great deal of stress about the potential of their diet harming baby, and I feel that it is important to remember that even with a sub-par diet, you are providing a wondrous array of benefits with breast milk. But if possible, eating well will provide many additional benefits to mother and baby.

Things that your diet CANNOT change

Lactose content

Your breasts will carefully regulate the amount of lactose in the milk and if you have been told that your baby many be lactose intolerant (an unfortunately common and incorrect piece of advice) your breasts will maintain lactose levels regardless. Lactose overload is more commonly the issue, rather than lactose overload, and this is likely due to insufficient drainage of the breast.

Things that your diet CAN change

The quality of the fat.

The omega fatty acid balance of your diet will have an impact on the milk, with women who consume more DHA have higher levels in the breastmilk. Women who have more DHA in the third trimester of pregnancy have higher fat levels in their breastmilk later on. For women who are vegan or do not consume omega fatty acids it may be worth considering to take a DHA supplement, as this is an important nutrient for brain and nervous system health, however dietary sources are better utilised than supplements.

Trans fats, which are predominately from junk food can also pass into breastmilk, so avoiding junk food is advisable.

To ensure you’ve got plenty of good fat, try to consume 2-3 serves of low mercury seafood per week, such as small fish like sardines. Vegan mothers may choose to supplement with algal DHA, (they may also benefit from supplementing with zinc, vitamin B12 and choline).

These micronutrients

Vitamin A, C and E, and B vitamins (except folate), Iodine, Selenium, B12, Vitamin D and Choline

Nutrients not in this list are still important for you, but your breast will closely regulate levels of regardless of intake.

Intolerance reactions

Some foods may potentially cause a reaction to baby. The protein within dairy, wheat and soy, chilli, and some cruciferous vegetables are common examples. I have provided a list of these foods here.

If you suspect that baby is intolerant to a food you are eating try eliminating one food at a time and then rechallenging. It is important to do this as thoroughly as possible tog et the best results. I don’t recommend taking a lot of foods out of your diet at once while breastfeeding as it is a time of increased energy requirements and you are often struggling to prepare good food at the best of times, so do it slowly and gradually. Speak to a health care practitioner for guidance if you’re struggling.

Medications and breastfeeding

Have you ever been told that you need to stop breastfeeding due to medication use?

There is a large difference in what medications are safe during pregnancy and breastfeeding, and some people are unfortunately told to stop breastfeeding when this might not be necessary, or decide by themselves to “pump and dump”. Doing this unnecessarily can reduce the amount of amazing breastmilk that your baby gets, and is also very stressful, and hard work, for the mother.

There can also be natural medicines that may be safe and effective as an alternative whilst breastfeeding, talk to your natural therapist about this if this is something you might consider.

Some things which aren’t so great about breastfeeding

Of course there are some downsides. I don’t believe they outweigh out the benefits, however I feel that in fairness I should mention them, mostly just so that other mother’s don’t feel like they’re alone if they experience these things too.

• It can hurt. Breastfeeding in the early days can be painful while your nipples get used to the process. If baby has a poor latch (perhaps due to tongue tie or an incorrect technique) this can also cause pain, contributing to nipple damage, which lengthens the duration of pain. If baby does not take enough nipple into their mouth it can rub against the hard palette, and this can really hurt. It is important to establish good technique from the start to reduce this, and getting consistent advice from a lactation consultant is a great way to do this.
• Breasts can leak. Oh boy, can they. The amount of breast pads I went through was ridiculous, and I still don’t understand why there aren’t more pattern breastfeeding friendly shirts available (because solid colours show the stains so much more). Thankfully the leakage situation does settle down – for me it took about 8 months.
• You can get ‘over-touched’, where you feel like all you want to do is sit by yourself and have no-one touch you for a while. Newborns like to nurse a lot. And the more you feed them, the better your supply, and the more a baby is held and carried the more settled they are, so of course we indulge them. And as baby ages, they can get a bit handsy. Mothers who have continued to feed their toddlers are likely well aware of the ‘twiddling’ that toddlers love to do, which for many mothers can drive them a little crazy.
• Many mothers notice a significant lack of libido whilst breastfeeding, at least until their period returns. This can be combined with vaginal dryness due to the hormone changes involved, meaning that even if you do want to have sex it can potentially be painful.
• It can be stressful. There are so many doubts that breastfeeding mothers can experience – ‘is my baby receiving enough milk’, ‘is my milk good enough’, ‘did something I eat/drink affect my baby’ and this can cause a mother significant stress and worry. There are so many benefits to breastfeeding that it would be a real shame if a mother were to stop feeding unnecessarily, without getting quality advice from a lactation consultant first.
• It can be embarrassing. A newborn baby will have no concept of when or where is an appropriate place to feed, and so mothers often will feed their baby is situations that might be a little awkward. I remember the feeling of ‘everyone is looking at me’ from the early days of feeding that can be very off-putting for some Mums. I have realised in retrospect that nah, most people are just looking at your cute baby and anyone else that is looking at you with judgement can bugger off.
• Mastitis. This is an infection of a milk duct in the breast. It doesn’t happen to all mothers but for those who do experience it, it’s pretty damn awful. A blocked duct can lead to infection, resulting in fever, chills, pain and lethargy. The whole thing can be incredibly painful and unpleasant. Thankfully there are natural methods to prevent and/or treat it, so if you are prone to this, see a naturopath for support.
• Juggling work and breastfeeding can be difficult. While women are within their rights to ask for allowances in the workplace to express, this can be easier said than done. It is also not always easy to express enough milk to maintain supply and provide a good feed for baby. Many mothers can produce bountiful amounts of milk when their baby is feeding, but expressing produces little to none. Even if they do manage to express, the storage and handling of the expressed milk can be a nuisance.

Breastfeeding resources

Australian Breastfeeding Association

ABA provides a free 24 hour hotline to answer questions about breastfeeding issues or provide support. This service doesn’t require you to be a member.

There are regular talks held on various topics by local groups. You can attend 3 without joining as a member. They also hold playgroups and catchups occasionally.

I attended ABA meetings for the first year of feeding Ash until work commitments stopped me from going, and they were an enjoyable and valuable experience. You can find local groups by contacting ABA directly or searching on facebook.
1800 686 2 686 / 1800 mum 2 mum
http://www.breastfeeding.asn.au/

La Leche

Facebook: https://www.facebook.com/LLLSydney
Email: sydneylll@outlook.com
Website: http://www.llli.org

Find a lactation consultant

https://www.lcanz.org

www.ilca.org

Information on attachment:

Watch this video before baby is born:       

How to increase milk supply:

More links on breastfeeding attachment:

ABA – Attachment to the Breast

Biological Nurturing

Baby Led Attachment – How to Awaken your Babys Breastfeeding Instincts

Baby Led Attachment – Renee Kam

Some great resources to check medications:

LactMed: http://toxnet.nlm.nih.gov

Medications and Mothers Milk Online: http://www.medsmilk.com

The post The amazing benefits of breastfeeding appeared first on Alison Mitchell Naturopath.

A condition that is growing in awareness is Pyrolle disorder. This condition is associated with many types of problems but in particular mood imbalances, gut symptoms and behavioural issues in children. The diagnosis of conditions such as ADD/ADHD, food intolerances or anxiety may be related to Pyrolle disorder, so if you or someone you know has these health concerns, this might be something to look in to.

In my latest contribution to Western Sydney Mum’s Hub I talk about what Pyrolle disorder is, the symptoms you can look for as a clue, how to test for this condition and what you can do to help it with diet changes and herbal medicine.

Originally published here https://www.westernsydneymumshub.com.au/parenting/what-is-pyrolle-disorder.

So what is it?

Also referred to as pyroluria, mauve disorder or kryptopyrroluria, pyrolle disorder is a condition where there is an abnormal amount of the chemical hydroxyhermopyrrolin-2-one (HPL) excreted. Everyone produces this chemical in small amounts, however excretion of high levels may be linked to issues with the nervous system (usually resulting in mood and behavioural problems) and digestive complaints. When this occurs it is referred to as pyrolle disorder.

If you have ongoing issues with mental health, especially anxiety, this may be something to look into. It affects about 10% of the population and can be brought on by periods of stress, both emotional and physical, as stress causes the HPL chemical to be excreted very quickly.

It affects children and adults and can be a factor in various mental health issues, mostly anxiety, behavioural problems, ADHD, addictions and autism.

What are the Symptoms?

This condition can affect someone in a lot of different ways, mostly via the way it affects the nutrients zinc and B6 which are critical for health digestion, immune function, hormonal health and emotional balance. Not everyone experiences all the symptoms, but the expression of the condition could involve some or all of the following symptoms:

·         Anxiety

·         Depression

·         Mood swings

·         Low tolerance to stress

·         Sensitivity to noise and lights

·         A dramatic tendency (histrionic)

·         Pessimistic

·         Digestive complaints such as constipation or diarrhoea

·         Poor dream recall

·         White spots on nails

·         Poor appetite or nausea, especially mid morning

·         High tendency to stretch marks

·         Inability to tan or very pale skin

·         Skin complaints such as eczema, dry skin or rough skin on the back of the arms (keratosis pilaris)

·         Thinning hair and early greying of the hair

·         Sore joints

·         Irregular periods or delayed puberty

There can also be an allergy component to the condition as it affects histamine levels. I consider this helpful to test when supporting people with pyrolle disorder.

This condition has also been associated with other conditions such as autism , ADD/ADHD, allergies, alcoholism and additions, learning difficulties, epilepsy, schizophrenia, bi-polar disorder and acute intermittent porphyria.

How is it tested?

A urine test that measures the levels of pyrroles (hydroxyhaemopyrrolin-2-one i.e. HPL) in the urine can give you a big indication whether this condition is an issue for you.

Most people should have low levels – less than 10mcg/dL of HPL in their urine. The upper limit of normal for HPL varies between 8-20 mcg/dL and levels greater than 20 mcg/dL are considered to be positive for pyrrole disorder. While that may be a positive test for pyrolle disorder, in clinic I have found that until levels get even higher then pyrolle disorder isn’t the main cause for the symptoms experienced and shouldn’t be the key focus of treatment.

Is it genetic?

There is a high likelihood that it is a genetic condition, with a 50% chance that if one parent has the condition that it will be passed onto the child.

Other genes can have a role in this condition such as MTHFR.

A lot of the time this condition may not be an issue, but in combination with stress, trauma or dietary/lifestyle issues it can become a bigger problem.

How is it treated?

A holistic approach is important, as there are often a combination of factors involved.

Usually repletion of the nutrients zinc and Vitamin B6 are important, but other nutrients such as magnesium, omega fatty acids and supporting B vitamins are important.

As the condition affects, and is affected by digestive health, the gut also needs to be supported with diet, and gut supporting nutrients and probiotics.

Diet for Pyrolle Disorder

Top foods to find zinc and B6

Zinc containing foods: Spinach, prawns, oysters, salmon, flaxseeds, pumpkin seeds, cashews, mushrooms, garlic, lima beans, chickpeas, kidney beans, peas, eggs, turkey, beef, lamb, liver, brown rice.

B6 containing foods: Sunflower seeds, pistachios, salmon, turkey, lean pork, beef, prunes, banana, avocado, spinach, fortified cereals, rice bran.

Top foods for GLA (gamma-linolenic acid)

Avocado, brazil nuts, hemp seeds, peanuts, chicken liver, pinenuts, spirulina, borage oil.

Foods to avoid:

Those which are difficult to digest and are classed as inflammatory. This often includes gluten, dairy, alcohol, heavily processed or sugar rich foods and anything that contains chemicals or is overly refined. Some people respond best to a paleo style diet, or one free from grains.

Herbal medicine for Pyrolle Disorder

The symptoms of the condition vary for everyone, and so herbal medicine can be targeted to this. It may involve using herbs to support concentration and memory such as Bacopa, digestive health such as Gentian, Ginger, Dandelion root, Chamomile and Lemon Balm, or to reduce anxiety such as Passionflower. A herbalist can individualise a formula to the person.

If you think this may be an issue for you, seek help from a qualified health practitioner with experience in this area.

The post What is Pyrolle Disorder? appeared first on Alison Mitchell Naturopath.

I’m going a bit out of my ordinary style of posts here, and sharing some kid related content – rest assured, these type of posts will be only occasional. Ash is now 20 months (18 months when this photo was taken) and my efforts at coming up with fun things to do are often directed by my desire to keep harsh chemicals to a minimum, mostly because he likes to put things in his mouth.

One of these adventures involved my making a batch of edible finger paint, which got smeared around a roll of butchers paper (as well as his face and the table), tada, Art. Thank goodness it was easy to wash off and it didn’t bother me that some of it was ingested. This recipe is made from items you can find in your pantry, and is quick  (and kind of fun!) to make. Even though it’s ‘edible’ it’s not actually a food, so I would try to discourage kiddo from eating it, but not being concerned if he gets it in his mouth or does actually swallow some.

I’ve shared my recipe below. Let me know how you go, or even better share your piccies!

Ingredients

4 tablespoons of corn flour

a splash of cold water

1 1/2 cup of boiling water

Liquid food colouring

Method:

1. In a medium saucepan, mix the cornflour with enough cold water to make a paste.
2. Pour in 1 cup of boiling water and stir thoroughly so there are no lumps.
3. Turn the stove on to medium heat, and keep stirring. Soon you will see the colour start to change, and some sections may become thicker. Turn the heat off but keep stirring, and eventually it thicken.
4. You may want to add some more water if it is too thick, up to an extra 1/2 cup. Keep stirring well while you do this.
5. Spoon equal amounts into empty containers and add food colouring. I chose shades of blue and green (because the red was missing!) Aqua is 2 drops of green, 4 of blue. Lime Green is 3 yellow, 1 green. I did a straight blue, green and yellow (however the yellow wasn’t that visible on the paper). Mix until completely combined.
6. You can keep it in the fridge for about 2 weeks, covered with a lid or gladwrap. I suggest using it up sooner if your kiddie has a tendency to put it in their mouth.

Tips:

If the mixture has harden from being in the fridge, adding a little bit of boiling hot water or sitting in a warm spot will soften it again.

Use a few layers of paper on top of the table or put some plastic in between, as the paint will soften the paper and it may tear, particularly if bub is rough.

Have some wipes or a wet cloth handy so they don’t then take off and smear hands everywhere (speaking from experience here).

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Omega-3 solution to children’s sleep problems

Sleep problems and deficiencies of long-chain omega-3 fatty acids, such as docosahexaenoic acid (DHA), in children are both associated with poor health, behavioural and cognitive problems.   A study by the University of Oxford suggests that increasing your child’s intake of algal DHA may improve their sleep.

In a 16-week study of 362 primary school children who also had reading problems, 40% of the children experienced sleep problems including anxiety about sleep, bedtime resistance and frequent episodes of waking during sleep. Given 600mg omega-3 daily, 43 children were monitored in sleep.

The study found that children who took omega-3 had almost an hour more sleep and suffered from fewer waking episodes per night than the children who took placebo.  Additional benefits of quality sleep for school-aged children include improved language skills, and reduced academic and behavioural problems.

Montgomery P, Burton JR, Sewell RP, et al. Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study – a randomised controlled trial. J Sleep Res 2014 Mar 8. [Epub ahead of print]

Folinic acid and B12 for autism

Emerging evidence suggests some children with autism may experience abnormal redox and methylation metabolism. Currently it is suggested that redox imbalance and oxidative stress may contribute to the pathophysiology of autism.

American researchers have found that supplementing autistic children, who have abnormal glutathione and methylation metabolism, with vitamin B12 and folinic acid results in an improvement in behaviour and glutathione redox status.

After three months of treatment, behaviour was significantly improved with an average increase in skills of 7.7 months. The researchers found that the greater the glutathione redox status, the greater the improvement in behaviour including expressive communication, daily living skills, and coping social skills.

 Frye RE, Melnyk S, Fuchs G, et al. Effectiveness of methylcobalamin and folinic acid treatment on adaptive behavior in children with autistic disorder is related to glutathione redox status. Autism Res Treat 2013;2013:609705.

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When I was a kid I gave my mother grief in the mornings: I never got out of bed on time and was a fussy breakfast eater.  Remembering those mornings I understand the stress that parents go through, trying to give their children a nutritious breakfast and healthy packed lunch to send them off to school with.  Hectic lifestyles will usually result in parents reaching for the quickest food options available, and this usually comes from a packet.  Which food is picked is usually the product that appears to be the healthiest option, makes the best health claims and which one tastes the best.  Unless you’ve studied nutrition it can be very difficult (and time consuming) to stand in the aisles analysing each product, and then you’ve got to make the final decision – will my child eat this?  So we place our trust in the companies.  Surely they know what they’re doing, right?  Surely they just want to do what’s right?

Food companies know that parents want to do the best for their child, and will market their products based around a ‘health perk’, often hoping that this will distract the consumers from the other nasties in the food, or the lack of other important nutrients such as fibre, vitamins and minerals.  Some of the foods most susceptible to this are breakfast cereals, formulas, and snack foods.  Products that are “rich in calcium/iron/protein for healthy bones/energy/muscles” can sometimes be rich in sugar, low in fibre and/or high in preservatives.  This does not balance out, creating a health food.

Artificial colours and preservatives

Over the last 50 years we developed the ability to travel further and faster. Our diets have changed dramatically, incorporating a bigger variety of foods which are now usually available year round.  More recently, over the last 15 years foods have changed even further with the use of additives to make our foods more colourful, tasty and less perishable.  Some of these additives have been well tested and shown to be safe, while others have been linked to many health problems such as hyperactivity, asthma and skin problems.  The most common problematic ones are artificial colours, such as Brilliant Blue 133, Tartrazine 102, Sunset Yellow 110, Amaranth 123 or Fast Green 143.  Additives like these are derived from petroleum and are not considered safe in other countries such as USA, UK and Norway.

One of the reasons additives are still used in Australia is because it cuts down the costs of making food: for example to reduce the cocoa in chocolate milk while keeping the brown colour they add a little bit of cocoa plus Brilliant Blue 133 and Brown HT 155; to give the appearance of fruit in some yoghurts they add a variety of red, yellow and blue colours.

In many cases the colour is added to make food look more real as manufacturers skimp on quality raw ingredients to save a few dollars, or the colour is added specifically to increase the products’ marketing appeal to young children in particular.

In other countries they use different, safer colouring options based on real foods, and while these are available in Australia they are rarely used because it is the more expensive option.

Added Sugar

When you look at the labels of some foods (not just children’s foods) you may be surprised to see that there is a lot of sugar added into savoury as well as sweet foods.  Some common savoury foods containing added sugar include sauces, salad dressings and muesli bars.

So if 1 tsp of sugar = 4g, you can determine how many teaspoons of sugar are in a meal by dividing the amount of sugar in 100g or a serving by 4.  There can be up to 4 teaspoons of sugar in some yoghurts, 2½ in a tin of baked beans and up to 6½ in a small bar of milk chocolate.

Look at the labels on foods, and check for added sugars.  Sugar comes under the guise of many names: fructose, sucrose, dextrose, maltose, glucose syrup, lactose, corn syrup, hydrolysed starch, inverted sugar, or concentrated fruit juice.  The nutrition panel details how much total sugar is contained in a food, but this can include added and natural sugars.

When children consume sugar-rich foods they get an artificial high, rapidly raising the levels of sugar and adrenaline in their bloodstream. This can contribute to hyperactivity, anxiety, and difficulties concentrating.

This rapid rise in blood sugar levels stimulates the release of too much insulin, which causes children’s blood sugar levels to plummet, resulting in irritable and cranky kids.  Regular consumption of these foods can lead to children becoming overweight or obese, which is a risk factor for developing type 2 diabetes.  It also increases their risk of developing cardiovascular disease later in life.

Large amounts of sugar in the diet can also interfere with the absorption of calcium and zinc, important minerals for children’s health and development.

6 teaspoons of sugar a day can suppress the effectiveness of your immune system by up to 25%.  Sugar competes with vitamin C uptake into immune cells.  I often recommend to parents whose children have a cold or ‘flu to cut out sugar while they are ill so as to allow the immune system to reach its full potential.  If your child constantly has an infection, perhaps you should consider reducing or eliminating sugar from the diet.

Frequent consumption of sugary foods and beverages is one of the leading causes of tooth decay in children.

But they’re fun!

Many parents fondly look at lollies and junk food with nostalgia and think that if they don’t give their children these foods they are missing out on a vital experience of childhood.

Now that you know the facts about some of these additives, you may look at your child’s lunchbox or the next birthday party spread through new eyes. Ask yourself if you really want your family to be eating these chemicals in our foods which are not even allowed in foods in other countries. Think about the long term health effects of these chemicals and added sugar and whether or not you want your family to eat real foods or so called “fun” foods filled with additives.

Helpful ways to reduce your child’s additive and sugar intake

• Get creative and make healthy versions of your kid’s favourite sweet foods. Fruits such as berries and bananas are an ideal way to sweeten cakes, muffins, sauces and smoothies.
• Many yoghurts aimed at children contain too much sugar, additives and preservatives.  Make your own by getting a natural full-fat yoghurt and add your own fruits, such as a dollop of fruit puree, or from 9 months on chopped dried fruit (choose unsulphured).
• Instead of giving your child sweet snacks that are high in added sugar and low in nutrients, offer them healthier naturally sweet foods, such as fruit, small amounts of sun-dried fruit and fruit yoghurts.
• Choose whole oats, natural mueslis, puffed cereals (rice, millet, buckwheat) and other wholegrains for breakfast instead of sugary breakfast cereals.
• Watch out for so called health bars and breakfast bars in your supermarket — often marketed as healthy snacks or ‘breakfast on the run’.  You are best-off making your own muesli bars and biscuits for your kids to take to school and for after-school snacks.
• Avoid giving soft drinks to your kids.  Instead mix a little 100% fruit juice with some natural mineral water.
• Avoid using cordials as they are a concentrated form of sugar. Use 100% fruit juice as cordial, diluted with water.
• Keep lollies and chocolates for special occasions such as birthday parties, and try to go for those free from additives and synthetic colours.
• Make it extra special by getting the kids involved in making the sweets at home – they’ll have fun making them with you, and will appreciate the treats all the more because they’ve helped make them.

Resources:

Additive Alert

Chemical Maze

Lunch Matters

Laptop Lunches

Lucy Burney Children’s Diets

Mindd Foundation – Practitioner database of those specialising in paediatric disorders such as ADHD, Asthma, allergies, autism, chronic illness, depression, learning and language delay, and digestive and behavioural disorders.

Children’s Cookbooks:

The post Children’s Health: Food Additives appeared first on Alison Mitchell Naturopath.

I recently read a fantastic book called “French Children Don’t Throw Food” by Pamela Druckerman, which I highly recommend if you have small kids or are planning to have kids. It details the life of Druckerman, an American bringing up her children while living in France & is a fantastic read.

One interesting point Druckerman discusses is why it is children in France are happy to eat a wide range of veggies (& often exotic veggies) compared to anglophone kids (such as Americans, English and Aussie kids) who live primarily on a mono diet of white foods such as potato gems and sugary cereals. To emphasise this point further, i saw a 15 year old boy not long ago as a patient who didn’t even know what sweet potato was. Unsurprisingly, his diet consisted of processed and refined sugars in the form of several bowls of Nutri-grain, jam sandwiches and cups of Milo. His primary concern (or rather his mothers) was his acne.

As a practitioner who sees primarily mothers it is all to common for me to hear about their fussy eating kids, but interestingly the majority of these kids are only ‘fussy’ and ‘picky’ when it comes to fruit and veggies, not chocolate, ice cream, packets of chips or milo bars! Many children do not meet the 5 veggies and 2 fruits minimum as set out by the government (and note this is a MINIMUM). As a collegue of mine says “5 veggies should just be in the entree!”. Inadequate intake of fruit and veggies in is a big problem, i don’t need to go into the ‘whys’ as we all know how vital fruit and veggies are for our health and well-being, so how can we get our kids to eat more? Here’s my advice for preschool age kids (older kids have more engrained habits and will be harder, but not impossible to change):

1. First of all why not promote self sufficiency as well as increased veggie eating by getting the kids to grow their own produce. Not only is growing their own produce fun and utterly rewarding, researchers from Saint Louis University observed that preschool children who were served homegrown fruits and vegetables the majority of the time were more than double as likely to eat five servings a day than those who rarely or never ate homegrown produce.

Additionally, according to the kids parents, preschoolers who grew up consuming fresh produce from their own gardens also preferred the taste of fruits and vegetables to other foods. Apparently when children are involved in cooking and planting and looking after their own food they form a more positive relationship with it, not surprising really. If you live in a unit there are plenty of books available at the library that may give you ideas or search online for how to grow veggies and fruit in really small spaces.

2. As parents of young children we ultimately determine what is put in our children’s mouths. Whilst i agree that peer pressure and media may influence what kids do or don’t eat, it is parents who pay and cook for the food, and therefore have the most control. First of all, acknowledge that you are an example to your kids. Whilst they are very young (preschool), if you do something, they will most likely follow suit. I can attest to this. I puree fruit and veggies for my little one & notice she will eat much more if i have one spoon first and then give her one.

3. What if your child refuses certain vegetables? No one is saying you need force feed veggies down your child’s throat, however research shows that early repeated exposure to different types of foods is needed, sometimes about 15 times before you can really determine if your child dislikes a food. Persistence is the key (as well as lots of patience on your part)

4. Within reason, let the kids choose which fruit and veggies they are going to eat. Research has also shown that giving your child a choice as to which veggies they want to eat results in your child actually eating them. Have a range of fruits and veggies available and give your child the task of choosing which ones they will have. Getting your child to help with the menu planning and preparing of veggies (e.g. washing the veggies, peeling the potatoes) also increases the chances of your child eating and enjoying the meal more as they have helped to create it.

5. Make veggies look and taste attractive-This is obvious but often gets forgotten. Soggy broccoli and ‘boiled to the max’ carrots wouldn’t tantalize your taste buds or appeal visually, so why would your child want them? Vary your vegetables and fruit, try new recipes, eat in season and make veggies part of a meal rather than a boring side dish e.g. mushrooms sliced through pasta are more appeal then mushrooms sitting forlornly on the side of the plate. Another example is oven roasted pumpkin on top of home-made pizza rather than boiled pumpkin dumped on the side of the plate.

6. Last by no means least avoid excessive snacks close to dinner time. As Druckerman points out, if a child is allowed to eat muesli bars, packets of chips, popcorn and other snack foods around 4pm or later they will automatically not be hungry for dinner. Additionally, if your child refuses to eat their dinner, then they need to forfeit dessert or any after dinner treats as if they are not hungry enough to eat dinner then they certainly don’t need anything else. Above all one of the key points Druckerman emphasises is that we shouldn’t let ours kids manipulate us, as let’s face it they can be very persuasive when it comes to getting out of eating foods they don’t want. Ultimately, children, just like us, need to eat a wide range of fruit and and veggies to ensure their over all health and well-being.

Lisa Costa Bir – Naturopathic nutritionist, Ayurvedic lifestyle consultant, Lecturer & Food Coach web content coordinator

B App Sc. Naturopathy, Grad Dip. Naturopathy

Lisa maintains a practice in South Sydney and lectures at Endeavour College of Natural Therapies.

Connect with her on facebook under ‘Lisa Costa Bir Naturopath’ or check out her site at www.lisacostabirnaturopath.com.au

<–  ~~ For healthy and tasty meal ideas for children, check out ‘Supercharged Food for Kids’ by Lee Holmes ~~

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Give you child the best start in life

Helping Children Reach Their Full Potential

All parents want the best for their children, and this includes helping them to develop and grow both physically and mentally. With 1 in 16 school-aged children now being diagnosed with attention deficit hyperactivity disorder (ADHD), and 1 in 91 being diagnosed with autism, we must begin asking “Is there something more that we can do?”

Even without a diagnosis, many children struggle with various aspects of cognitive function and learning, including memory, judgement, problem solving, and language development. Poor learning or behaviour needn’t be an inevitable part of life. With some simple strategies, you can help your children achieve their full potential.

Keeping Your Kids Focused and Alert

A child’s education forms the foundation from which they learn about the world around them and develop social and behavioural skills.  A poor start in life can have lifelong effects on learning and social development. Given the impact that education can have on shaping our children’s future, it is important we give them the best possible start in life.

For some kids, getting the brain to quieten down and switch off from distractions can be a huge challenge, both in the classroom and at home. This can contribute to poor concentration, decreased focus, and learning difficulties. The good news is that there are certain nutrients and herbs that work together to improve concentration and
cognitive function, reduce background ‘noise’ or distractions and stop our children from being left behind at school.

Good Fats for a Great Brain

Supporting your child’s brain health can be as simple as starting with omega-3 essential fatty acids, such as those found in fish.  Unfortunately, many children are not eating enough oily fish such as salmon, tuna, and sardines, and are deficient in these healthy fats which are crucial for brain development. Deficiencies in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the active components in fish oil, have been associated with behavioural symptoms in children. DHA in particular comes under the spotlight, as higher doses of DHA have been found to significantly improve attention and cognition in children. Supplementing with highly purified and concentrated fish oils containing therapeutic levels of EPA and DHA is therefore vital to support the developing brain.

Build a Healthy Brain

Phospholipds are another type of healthy fat that plays a key role not only in nervous system function, but also lays a sound structural foundation for growing brains. Phospholipids, such as phosphatidylcholine and phosphatidylserine, are building blocks in the structure of every cell membrane in the body, including those in the brain and the nervous system. As a result, these lipids are important for brain and nervous system health, as well as supporting memory, learning and behaviour. In fact, phosphatidylserine supplementation has been shown to yield positive results in reducing symptoms of inattention and hyperactivity in children with ADHD.

Boosting Brain Power – It’s all in the Herbs!

Herbs, such as green tea (Camellia sinensis) and brahmi (Bacopa monnieri), have proven clinically effective in improving children’s cognitive function. Green tea contains a rare amino acid known as L-theanine. At therapeutic doses, L-theanine made children more calm but alert, with an increased attention span and improved
memory – all important for maximising learning potential. Brahmi is another herb that is particularly beneficial for supporting mental performance and nervous system function. Studies have found that when used for a period of 12 weeks, Brahmi significantly enhanced memory and information processing, and reduced anxiety.

Nourish Those Nerves

Along with essential lipids and herbs, a number of nutrients are also valuable in supporting cognitive function in children. Iodine and Vitamin D are essential nutrients for healthy brain development and function which are commonly deficient in children in Australia and New Zealand. Healthy brain and nerve signalling is also supported with nutrients such as activated vitamin B6, zinc and magnesium.
The best way to ensure your children are getting the nutrients they need is to provide fresh, healthy food including fruit and vegetables, and quality protein at every meal. Healthy kids also need plenty of play and physical activity, and adequate rest and sleep.

Watch Your Child Thrive

Impaired cognitive function and behavioural development can greatly interfere with a child’s ability to learn about the world around them and function fully. Call or email me today if your child struggles with concentration and lacks the focus required for optimal learning, or exhibits signs of hyperactivity or other behavioural issues. By encouraging a healthy diet and lifestyle, and providing the essential nutrients required for healthy brain development and function, you can truly give your child the best possible start in life.

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