Back to School - Strengthening Your Little One's Immune System

As a little girl, I loved school. Yes, I was a nerd (and still am), but I loved going to school to be with my friends. I felt connected at school. I was able to build long lasting friendships with classmates. However, I tended to get sick quite often, especially with tonsilitis (that has left my tonsils quite large), colds and flus, ear infections, and stomach aches; the list goes on. When I was sick, I didn't go to school, I stayed home. But I loved school and I loved seeing my friends just as I loved learning, so I hated missing school. 

Whether your little ones love or hate school, it is important for them to go, and regardless of if they are in school or not, it's always unfortunate to have a sick child. Luckily, there are a few things that you can do to help boost their immune systems, which helps fight off the infections better and also lessens the severity if they do happen to fall ill. 

There are the common methods that everyone talks about: Vitamin C, probiotics and Vitamin D. These are staples in helping to boost and regulate the immune system, but they are also supplements. I'll be talking about these 3, along with some lifestyle and dietary things you can do to help boost the immune system of you and your kids. 

Eat lots of vegetables and fruits

Eating a healthy diet is one of the 3 Pillars of Health (the other 2 being sleep and exercise). Having half a plate full of vegetables ensures that you are getting enough nutrients and fibre in your diet. I also like to tell my patients to eat "as many colours of the rainbow" as they can. Doing this allows them to have as many different phytonutrients as possible. Not all phytonutrients do the same thing, but they are beneficial in their own way. These phytonutrients tend to be different based on the colour of the vegetable and fruit. Rich purples, reds, and blues are rich in anthocyanin (Journal of Biomedicine and Biotechnology) - which is a strong antioxidant, and anti-inflammatory, that can help your body be at it's best.

Exercise or Play

Being active strengthens our bodies by keeping our cardiovascular systems healthy and strengthening our bones (MedlinePlus). Everyone knows that exercising is good for you, but no one understands how it improves the immune system. Some of the theories I've read and liked included: 

• Increased body temperature during and after the workout deters microbes from replicating and allows your body's defence system to work more optimally - the same way a fever works.

• Faster blood flow and changes in your antibodies allows them to move through your body faster, catch and neutralize microbes they encounter. 

• Exercise helps to manage stress, and therefore, decreases incidences of illness.

Studies have shown that moderate exercise has the best immunomodulating effects, and that doing regular, strenuous activity can be detrimental to the immune system (Clinical Sports Medicine)

Sleep

Sleep is very important for the body and health. This is the time that the body recovers from the day's hustle and bustle, the stress inflicted to it mentally, and physically. The body recovers and heals, and builds up resources to be used the next day. Sleep can be called the best anti-oxidant you can give your body (American Journal of Physiology). Sleep and many immune functions are both influenced by the 24-hour circadian rhythm. Your body adjusts which immune cells are active throughout your sleep-wake cycle. Immune cells that actively kill bacteria and diseased cells (NK cells) are more active during the day, when you are active; while memory T cells and cells that haven't matured are the most active at night (Pflügers Archiv). Therefore, it is important that your child gets enough sleep; below is a chart of recommended hours of sleep needed for children depending on their age:

From National Sleep Foundation

Vitamin C 

Vitamin C has been known to support and improve the function of the immune system and decreases the duration of the common cold. The mechanism of how vitamin C is able to do this is still not clear, but it is needed for certain cells of the immune system (phagocytes and T-cells) to function properly. These cells track, mark, and eat invading microbes. Vitamin C supplementation was seen to reduce viral infection and replication of the Epstein-Barr Virus (aka Mono) (Medical Science Monitor). Your body has it's own absorption limit when it comes to vitamin C. In Naturopathic School, my professor would challenge us to find our limit - take and measure the amount of vitamin C it takes you to have a Bowel Movement (BM) (because it will cause you to have a BM if you take too much, as a side effect). Knowing this number can be really useful because when you are sick, your body can absorb more vitamin C, as it uses more of it to fight off the invading microb (J. Prousky).

Probiotics

70-80% of your immune system is in your gut (Clinical & Experimental Immunology). Your gut is covered in bacteria, which is often referred to as your microbiota, or gut flora. These bacteria help regulate your immune system and crowd out pathogenic bacteria so that they can't take hold of your intestine which can cause problems. Your natural microbiota is dependant on the way you were born - if you were born vaginally or through a Cesarean birth - because the first microbs you are exposed to start to inhabit your gut, so whether you were exposed to your mother's bacteria or the hospital's bacteria plays a large role in the bacteria that inhabit your gut. One way to influence your microbiota is by taking probiotics which have various immunomodulating abilities depending on the strain (Dr. David Williams).  Strains such as Bifidobacteria infantis are really good for immune modulation (Gut Microbes, FEMS Immunology and Medical Microbiology), whereas, Lactobacillus fermentum are good for atopic dermatitis (Archives of Disease in Childhood).

Vitamin D 

Vitamin D modulates the passive and active immune system since there are vitamin D receptors on B cells, T cells and antigen presenting cells (Journal of Investigative Medicine). There was a study showing that supplementation with vitamin D resulted in statistically decreased incidences of influenza. (American Journal of Clinical Nutrition). Vitamin D is also able to change the concentration of different T cells, moving it from a pro-inflammatory to more of a regulatory one - allowing your body to maintain self-tolerance, which is very important because you should not be reacting and attacking your own body (Journal of Immunology). 

~ Dr. Charmagne

Supporting Lung Health During Poor Air Quality

With the forest fires, we have been experiencing lower air quality. It was the worst this past Monday, with Environment Canada issuing a special air quality statement stating that most parts of the Calgary would be experiencing an Air Quality Health Index (AQHI) of 10, with higher numbers in the NW of the city. Right now the AQHI is at a 4, which is considered moderate risk to increase symptoms of pre-existing illnesses, such as asthma, or experience symptoms like difficulty breathing, coughing or irritated eyes (Alberta Environment and Parks). 

From Alberta Environment and Parks

I know I've been clearing my throat and coughing more over the past few days, and I know I'm not the only one. Alberta Health Services gave a few recommendations to help decrease your exposure to the smoke.

Alberta Health Services has advised the following for those who are susceptible to smoke, when the AQHI is high:

• Monitor your symptom and minimize physical activity outdoors

• Stay indoors with windows, doors and air circulation fans/vents closed - including in the car

• Run your car fan on re-circulate mode to avoid drawing in outdoor air

• Turn off air-conditioners or fans that bring outside air inside

• Turn down furnace thermostats and furnace fans to the minimum setting. Do not attempt to extinguish pilot light.

• Switch all floor registers to closed position.

• Close fire place dampers on wood burning fireplaces.

Here is a few more things you can do to support your lungs, clear out some of that built up mucous, and help your lungs feel like new. 

Get an air purifier 

These help clean out the pollutants in the air so that you can breath clean air. These are especially helpful if you have any pre-existing illnesses that make you sensitive to air quality. You can get these at places like Home Depot, Canadian Tire, etc. You could also opt for plant air purifiers, The Mind Unleashed has a beautiful infographic summarizing a study published by NASA that listed a number of plants that helped clean the air of various pollutants and toxins, such as formaldehyde. Though, you will need a few plants around your room before you start noticing a difference. 

Vitamin C

Vitamin C is an antioxidant and found in fruits and vegetables. Antioxidants protects the body from free radicals that can damage cells and as a result, damage organs. A higher intake of vitamin C protects the body by reducing the air pollution-induced oxidative stress in the body. Researches at Imperial College in London studied a population of patients hospitalized, the air quality, and the patient's levels of vitamin C. They noticed that there was a 35% increased risk of hospitalization for breathing-related issues for people with COPD or asthma for every 10 mcg/m3 increase of coarse particulate matter in the air. This number was 1.2 higher for people with low vitamin C levels.

N-acetylcystine (NAC)

NAC is used in the body to make glutathione (along with glycine and glutamine), which is often called the master antioxidant or the "Mother of All Antioxidants" of the body. It is one of the most abundant antioxidants in the body, is found along the extracellular epithelial lining fluid, and respiratory cells (from the trachea to the alveoli in the lungs) (Hindawi Biochemical Research International), with highest concentrations found in the liver. As a result, it is able to defend the body similarly to vitamin C, by protecting the body from free radicals and pollution-induced oxidative stress (PLOSone). Glutathione is a very strong anti-inflammatory in the body; therefore, it will be able to quell the inflammation that happens to lungs in the presence of pollution and other irritants. NAC is also a muoclytic - meaning that it helps make mucus less thick and stick, so it is easier to cough it up - which is nice if you've been having a hard time.

Olive Oil or Fish Oil

These two are known to help the cardiovascular system as antioxidants and anti-inflammatory, and as a result, studies were conducted to see if it could help with the respiratory system as well. Fish oil was found to be able to prevent and decrease the inflammation caused by pollution-related oxidation (The Guardian). Patients that took olive oil were able to increase tissue plasminogen activator right after they were exposed to concentrated ambient particulate. Plasminogen activator is a protein that is involved in breaking down blood clots (Medical News Today), protecting the vascular system from atherosclerosis as a result of endothelial (inner lining) dysfunction from the air pollution.

Smoking Cessation

For those who smoke and are looking for a way to stop smoking, there are apps you can use to help you through this portion of your journey. Consumers Advocate listed 2 apps that they like here, and they seem like really good apps that can help you track and see your progress - which is always exciting. The above recommendations can help support your lungs, but with constant exposure to the cigarette smoke, it won’t be as helpful.

Happy breathing!

- Dr. Charmagne

Breastfeeding Do's and Don'ts

When it comes to breastfeeding, everyone has an opinion, and everyone thinks their way is correct. It doesn't help that the information found on the internet is often contradictory, and that physicians, nurses, and lactation consultants have a difficult time agreeing if a baby has a tongue tie or not. So how does this leave mothers? Confused. Very confused. 

In the clinic, there is a number of moms that book appointments to have all of their questions and concerns addressed. To have someone they've met and trust answer questions, give tips on how to help with breastfeeding is very relieving.

I've learned several things from my amazing mentor, Janet Regts RN IBCLC, being at the clinic, here is a few Do's and Don'ts when it comes to breastfeeding:

Don't judge yourself

As women, we tend to judge ourselves harshly. Now add a baby, and you judge yourself 10x harder. There's no need to add undue pressure on yourself to be the perfect mother and wife. Do the best that you can, and trust that it is good enough. If that means you have to feed your baby formula so he is gaining weight while you work on increasing your milk supply, then feed your baby formula. If you give your baby a few bottles of formula to give yourself a break, then do it. What is important is that you and your baby are in a happy and healthy relationship, and if that means you are adding formula, then it's fine.

Don't be pressured to do something you don't feel is right

It seems like everyone is judging mothers. What are they feeding their baby, how they're raising their baby, are they coddling their baby? If someone advises something to you, and it doesn't feel right, then don't follow it. You have the best interests in mind for your baby, and if that means you want to go the natural root and not take medication to increase your milk supply, then go for it. Make this breastfeeding journey what you want it to be, and remember there is always support for you.

Don't limit yourself

If your goal is to breastfeed for x number of months, and you are determined to do it, you should be able to do it without having painful breasts and/or nipples. There are treatments and different strategies that can help you accomplish that. But if you refuse to hear the options, then you will have a more difficult time accomplishing that goal, and may quit before reaching it. As with anything in life, you'll have to weigh the pros and the cons, and decide which route you want to go, but you have an open mind so you can see both sides.

Do trust in yourself

Women's bodies are amazing. We can create and give birth to life, and we can sustain that life solely on breastmilk - which our bodies make! You trusted your body to create your baby. You worked with and trusted your body to give birth to your baby (either through natural means or a cesarean birth), and you can do the same thing with breastfeeding. Trust yourself and your body. You know what to do. There's no need to stress about it. You have people making sure that your baby is growing accordingly. Feed your baby, and have confidence in your ability to care for them.

Do seek assistance when you need it

You should never have to be by yourself when working out something difficult. This goes for your health as well as breastfeeding. Everyone needs support, and encouragement. Find someone to help you through these difficulties. There are La Leche League meetings all over Canada to support mothers breastfeed. These are groups of mothers who talk about their hardships and get support from their Leader and their fellow mothers. Lactation Consultants (LC)are knowledgeable and specialized in helping mothers with any breastfeeding difficulty they may have. La Leche League Leaders will often recommend seeing an LC if your concern requires more knowledge and/or understanding. You are not alone. There are people that want to help support you and know what you are going through.

Do find what works for you

There's a saying in the clinic that is often said: "As long as baby poops, pees and gains weight, whatever you are doing is perfect." Every feeding situation is different for every mother and baby, don't be hard on yourself. You are doing everything you can to make sure your baby grows up healthy. If your feeding your baby a mixture of your breastmilk and formula, and both you and baby are happy, that's 100% perfect for you. 

- Dr. Charmagne