Holistic Treatments for Respiratory Illness in Children

There's a sick 8 year old behind me, coughing a bit but in good spirits. It's day 2 since he started showing symptoms of an upper respiratory infection: runny nose during the day, congested nose at night, cough and a bit of difficulty breathing.

A few years ago, he was hospitalised for croup and his blood oxygen level dropped so low that he had to wear an oxygen mask for a couple of days. There was a croup epidemic at that time, and the children's ward was full. It was really scary listening to them coughing like that, especially through the night. That was  a wake up call for me to find the best remedies and treatments for respiratory illnesses that has helped him stay well and get over infections quickly.

Common respiratory infections like colds, influenza, and acute bronchitis are not bad in themselves; with each infection you build up your immunity naturally. However, the condition can deteriorate pretty quickly in children because their immune systems are weaker.

I've compiled a short list of these treatments, some of them I've discovered through my research and some have been passed on by my grandmother and aunties.

Healing Diet. With asthma running in both sides of the family and a nut allergy on top of that, his diet has always been nut-free and we try to avoid sugar, wheat and dairy products. I've listed some articles below that take the hype out and provide evidence on why certain foods must be avoided.

The basics of a healthy diet is the same for all ages and is really very simple: whole, seasonal, and sustainably-grown food. It's not realistic to expect children to get all the essential nutrients from their food, though. Supplements are still needed and again, it doesn't have to be complicated. A high quality multivitamin, preferably one with iron such as Floradix or Clinician's MultiVitamin and Mineral Boost throughout the year.

Vitamin C. As soon as the colder weather arrives, I start giving him more Vitamin C (ascorbic acid) in divided doses. That is, two to four times per day depending on how busy we are. The dosage depends on need. I'm not a big fan of megadoses, but I do increase the dosage up to bowel tolerance when fighting an infection. The Mayo Clinic has published a comprehensive guide to Vitamin C supplementation.

Rest and warmth. Nip it in the bud by staying at home as soon as the first symptoms appear. It is dismaying to see so many children who continue going to school with full blown symptoms. Not only are they at high risk of prolonging the illness and developing complications, they also spread the infection to other children.

Healing Soups and Herbal Teas. Taking plenty of fluids to stay hydrated is a well-known treatment for respiratory infections. However, children are never keen on drinking water or juice all day. So I include healing soups or, if they can't swallow chunky pieces of food, clear broths. Here are a few delicious healing soup recipes:

• Super Immune Boosting Chicken Soup  
• Seriously Healing Soup
• Homemade Bone Broth
• Super Soups (Vegetarian)

Herbal teas are another absolute must haves in our household. I usually buy an organic tea blend and have it at hand all throughout autumn and winter. My favourites are the Expectorant Tea Blend from the Wellington Apothecary and the Immuno Boost Tea from Artemis. My son loves to stir some honey on his warm tea himself, though I have to keep a close eye on how much he puts in it!

Apple Cider Vinegar and Honey. We have two ways of taking this wonderfully effective remedy. First is to mix a teaspoon each with a cup of warm water for drinking once a day. The second way is to make a delicious homemade cough syrup using this recipe from Mary Younkin.

Aromatherapy. Getting some sleep is nearly impossible if you have a congested nose and a cough. Good thing my grandmother has taught us a very effective remedy: aromatherapy massage with diluted essential oils. I find that my son is ok with the most commonly available essential oil, eucalyptus, diluted in an almond oil carrier. But to stay on the safe side, read this Essential Oil Blend Recipes for Babies and Children. I rub the diluted oil on his chest, back, arms, legs, hands and feet just before bed time and this helps him sleep soundly. Last night, I had to listen closely to make sure he's all right because he was sleeping so quietly. No coughing at all! A very deep healing sleep.


REFERENCES
I have put together a list of evidence-based articles that helps explain the rationale behind this treatment plan:

• The Dangers of Cow's Milk by Linda Fonden Palmer
• Got Proof? Lack of Evidence for Milk's Benefits by Dr. Mark Hyman
• Against the Grain by Michael Spector
• Managing Respiratory Infections with Herbs 

And a couple of videos on pediatric massage:

• Pediatric Acutherapy and Tui Na (Chinese Medical Massage)
• Baby Massage: Coughs and Colds 

 

Summer!!

Summer is the easiest season to be well: plenty of sunlight, an abundance of mineral-packed fruits and vegetables, longer daylight hours mean more time to spend outdoors to exercise. I thought I'd offer a few tips on how to take advantage of this season to maximise its benefits to your wellbeing.

It's the season to indulge in meandering nature walks. Even a short, 20 minute walk in an inner city park will free your mind of clutter. Walk slowly and mindfully, paying close attention to what you see, feel and hear at every step. My favourite walk is uphill to the Botanic Gardens, where I sit on a bench for a few minutes to admire this beautiful sculpture by Henry Moore.

Image by Amy Schulz Photography

Meals are lighter, with more raw ingredients, and  full of colour: berries, herbs, salad leaves, beans, melons, tomatoes, peppers, corn, courgettes, apricots! We are truly spoiled for choice when it comes to summer produce. Drink raw juices first thing in the morning or even throughout the day. A couple of recipes I love are the Green Smoothie of Life and the Energy Booster Juice....or one I'd drink all day, Watermelon and Cucumber Juice. Yum!

Of course, summer go-to dishes are salads but summer soups are just as good. I'm inspired to create new soup dishes after seeing this Instagram post by Marc Weir, chef owner of Floriditas and Loretta's in Wellington, so watch this space. Meanwhile, to get you started check out BBC Good Food's Summer Soups Recipe Collection.

This is the time when our skin is most exposed to the elements, so skincare routines and rituals also need to be adjusted for the warmer summer months. Avoiding the sun when it's strongest, from 10 - 4 pm, is a must. Use higher SPFs, mineral-based sunscreens and slather it on generously at least 30 minutes before going out in the sun. It took a while for me to find a site that gives easy to follow tips without selling skincare products, good thing I finally found Dr. Frank Lipman's Summer Skincare Guide.

Finally, take time out to relax and enjoy the many activities of the season. Sit on the beach and read a book, go to outdoor concerts, swim on the sea or outdoor pools, take long bike rides, and shop for fresh, artisan food from farmer's markets.

Achieving and Maintaining a Healthy Weight

"How do I lose (or gain) weight?" is, of course, the most asked question when I mention I'm a nutritionist. So why did it take me so long to write about it? Well, there are so many theories, diets, and products out there that it took a while to wade through them to separate fact from fiction. I also am loathe to write something that will make you think there's a one-size-fits-all approach to maintaining a healthy weight. We are, after all, biochemically unique. Not only that, a "healthy" weight for an individual is also different at different stages and ages of their lives.

However, I feel that I've been talking and giving so much advice about it that I realised that there are three key common factors that I can talk about that affect our weight:

• the quality and quantity of the food we eat
• how well our digestive system works
• metabolism!

What's the first thing you'd do if you want to lose or gain weight? Adjust the quantity of food you eat, of course! That's a fact. But what's even more important is what you eat and the quality of what you eat. Low carb, low Glycemic Index...yes! Whole, local, seasonal and sustainably sourced produce are high in essential nutrients required for the body to function at optimal levels.

Moving on to digestion, keeping our digestive system healthy not only means that we get the most nutrients out of the food we eat, but also we eliminate toxic waste more efficiently. Do you know that your body will produce more fat cells to store if you don't get rid of them? It's the body's strategy to keep toxins out of circulation, and away from the body's major organs.

I'm very particular about making sure that the food looks good from paddock - or for us city folks, from market - to plate. Selecting the freshest produce, cutting all the ingredients evenly and at the right size, making sure that the table is set beautifully to complement whatever dishes are going to be served. Shared meals eaten leisurely are encouraged, very much like the French :) 

What does that have to do with digestion? A lot! Digestion is a mechanical and biochemical process that involves all of our senses. Your mouth waters when you see something that looks delicious, right? In Ayurveda, one of the world's oldest medical systems, digestion is the cornerstone of good health and this news article offers a really simple explanation.

Finally, we get to metabolism, which is the process of converting food into energy, and is a very complex biochemical process that is unique to each individual. Our bodies are able to regulate this process according to its needs when it is functioning optimally. However, today's stressful lifestyle and poor dietary habits mean that this is not usually the case. To cut to the chase, I've found 27 Ways to Boost Your Metabolism but if your metabolism is slow due to a thyroid problem, I recommend seeing a holistic health practitioner and have it treated as early as possible. 

So what if you are unwell? A holistic, drug-free approach to heal and recover from respiratory infections

Traveling through four cities across three continents, and spending time in huge enclosed spaces such as malls, airports, and the hospital meant my immune system had to work non-stop these past couple of weeks. Add to that the drastic change in temperatures and humidity, the emotional ups and downs, lack of sleep...and you have the perfect formula for those viruses and bacteria to get an upper hand.

Good thing it's only laryngitis....could be a lot worse! The tropics has a good number of bugs that can do way more harm than render you speechless. Pun intended :)

While I'm not averse to using synthetic drugs, especially pain relievers, most drugs for viral and bacterial infections just target the symptoms and not the underlying cause of the infection. Holistic treatments, on the other hand, help your body's immune system fight and get rid of the virus and/or bacteria causing the infection. So you get better quickly and reduce the risk of further complications, like pneumonia and asthma.

Most of the treatments here came from my grandmother, a healer and herbalist, complemented with insights I've gained from research and my nutrition studies over the years. The treatments don't stop when the virus has been defeated; we need to continue them in order to heal the damage caused by the virus and restore our body to its optimum health.

When you're fighting an infection, you need to sleep and rest. Don't go to work or school, don't even go out of the house. Gentle yoga or tai chi is permitted, but no strenuous exercises. Remember that your cells are engaged in battle - you need to let your mind AND body focus all their energies on that.

I found this short video on how cells fight viruses but if you're really, really interested to learn how our immune system works, here's an awesome lecture for you :)  Immune System 101: An Introduction to Clinical Immunology.

We all know we need plenty of fluids to fight infections, but what exactly should we should drink?

Water (of course!) - is required to for biochemical reactions at the cellular level, but also keeps the respiratory track moist so you can breathe easier. Water also carries toxins out of your body.

Herbal teas and infusions - one of the most effective herbs for treating respiratory infections is thyme. It helps with both bacterial and viral infections. Best taken as a herbal infusion made by steeping fresh thyme leaves in boiling water for at least 5 minutes.

Licorice strengthens our immune system by increasing interferon levels, a key chemical needed for fighting viruses. It soothes and heals sore throats, coughs, colds, headaches. It has an expectorant action, which makes it good for irritating coughs and asthma.

Licorice also improves resistance to physical and emotional stress due to its action on the adrenal glands.  Licorice tea is widely available and can be combined with other herbs due to it's harmonizing action.

If you have a bacterial type of infection, peppermint's your herb. It also contains traces of vitamin B, potassium, calcium and other antioxidants to help boost your immune systems. Other herbs that can help are oregano, olive leaf extract, ginger and echinacea.

Chicken or beef bone broths. Packed with minerals in their most bioavailable form, bone broths also seals your gut to allow you to absorb nutrients easily. The benefits for fighting and healing respiratory infections are just too many to mention so please read Dr. Mercola's article, which includes a recipe for making chicken broth.

A friend of mine, who was a vegetarian for over a decade, narrated that beef bone broth saved his life when he contacted a viral infection in Spain.

What about vitamin supplements? There are two important vitamins linked to treating infections: Vitamin C and D.

Vitamin C is a very powerful antioxidant. It's antiviral and antibacterial properties have been well documented . When fighting infections, it is recommended to take it at therapeutic levels, which means at bowel tolerance. Drop it back down to moderate levels (500 to 1,500 mg) to promote healing once the infection is gone.

Vitamin D deficiency has been linked to the treatment of respiratory illnesses. While this Vitamin has been mainly considered essential to bone growth, studies have shown that it's also required to activate and bind to our T-cells to get it started fighting foreign invaders like viruses and bacteria.

Aromatherapy is another effective treatment for respiratory infections. The power of aromatherapy not just lies with the essential oils, but combined with a healing massage relieves pain, stimulates the limbic system and helps the body get rid of toxins.

My grandma kept a stock of essential oils at hand for practically any ailment :) Whenever we have colds or sore throats, she would put a few drops of eucalyptus oil in boiling water for steam inhalation. She'd also add a few drops to a carrier oil - coconut for us tropical folks - and rubbed them on our chests, back, forehead, soles of our feet.

Now we have more essential oils available: lavender, clary sage, tea trea, and lemon. I found a good list and how to use them here.

Finally, a note on what foods to avoid when you're fighting an infection. Top of the list is sugar and I'm not just talking about sugar but high glycemic index (GI) foods that easily converts to sugar in your blood stream.  Sugar inhibits your white blood cells from doing their work.

Milk and dairy products may increase mucous production and make phlegm thicker and harder to expel. I found a really informative article about milk by Dr. Mercola about milk and upper respiratory congestion.

Other foods to be avoided are processed foods loaded with artificial additives and preservatives that can make your symptoms worse or lead to complications such as asthma.

I'd like to write about immune-boosting and healing foods, but that would be too long so will put that in the queue of blog topics :) For the next blog, I want to answer the most common question asked when I tell people I'm a qualified nutrition adviser: How do I lose weight and keep it off? The answer might just surprise you. Namaste!