This list is based on an article I wrote originally for Autism Eye that you can find on our website here. We keep our newsletters short and sweet because we know you are all so busy but please do have a read of the full article as it will give you more information.
1. Increase sleep
With a change in routine, many children will have their sleep pattern disrupted. Studies have shown that sleep has a strong influence on immune functions. Here are some things to consider when optimising your child's sleep.
- Reduce blue light emitted from computers and mobile devices, especially in the few hours before bedtime
- Have a 20 to 30-minute soak in a bath with Epsom salts
- Consider foods like Montmorency cherry juice, which helps promote melatonin and has been shown to enhance sleep quality.
- Consider supplements that contain l-theanine, 5-HTP, B6, magnetism, zinc and vitamin C as they have all been shown to help make melatonin as well.
- Finally, make sure your child’s iron levels are normal. Many children with ASD have low iron levels which can contribute significantly to poor sleep. When checking the iron level with your GP make sure you ask for the level of ferritin which is the storage tank of iron and a more accurate marker of iron status.
2. Decrease stress Children are like sponges and can absorb stress in their environment, including our own stress (which is a good reason to support your own wellbeing!). Children with ASD are particularly vulnerable as they have to struggle with many sensory triggers throughout the day creating repeated “fight or flight” response. When this stress response becomes chronic, it can have a significant impact on the immune system. Be mindful of negative news and the impact it might be having on your child and minimise exposure as much as possible. Make time for playing and getting outdoors as much as possible – time in nature has been shown to reduce the level of stress hormones significantly.
3. Invest in real food Back to school can mean packed lunches and the often-needed after school snack. Stay away from convenience foods as they are highly-processed and often loaded with sugar. Too much sugar has a big impact on our immune systems. Choose instead from dried fruit, home-made smoothies, oatcakes with dips like hummus and guacamole, nuts and seeds, fruit leathers and home-made biscuits loaded with flaxseeds and healthy fats and natural sugars like dates and honey. On our www.brainstormhealth.co.uk website, you will find close to 100 recipes to entice you. Yes, it often means an increase in time and food budget, but absolutely worth the investment in our kids' health!
4. Gut health A healthy gut is fundamental in achieving a healthy immune system as close to 80% of our immune system is in our gut. We want to make sure we support a diverse microbiome and reduce inflammation. You can do this by avoiding foods that might be triggering inflammation in the gut – common culprits are refined sugar, gluten, dairy, processed corn, and soya. Make sure you also include some form of probiotic food or supplement in your plan. Choose from yoghurt (dairy-based if you can tolerate it or non-dairy such as coconut and almond yoghurt if you can’t), kefir, kombucha, apple cider vinegar, sauerkraut, and miso. Our food of the week below is probiotic beet kvass with a link to our recipe. Include pulses and beans as recent studies have shown they feed the 'good bacteria' and increase the overall diversity. Commercial probiotics can also be used and there are lots of varieties out there. One of our favourites is the more cutting edge spore-based probiotic like Megaspore by Microbiome Labs which seems to have very few side effects - we've added a link in our supplement of the week below.
5. Key vitamins and minerals You can read details on each in the article I linked to previously, but very quickly, here are the key nutrients our immune system relies on to function.
- Vitamin D
- Zinc
- Vitamin C
- Vitamin A
- Selenium
Other important nutrients for the immune system, specifically against viruses like COVID-19 include B vitamins (especially folate), glutathione, milk thistle, chondroitin sulphate, and Andrographis.
Please make sure that you always work with your medical doctor or a Registered Nutritional Therapist when using supplements.
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