Did your child have a bad day at school? Is there a friend situation they are anxious about? Are they stressed about getting good grades?
There are many aspects to building foundational resilience in kids. To start, parents and kids must move from a prevention mindset (which displays fear and avoidance) to a growth mindset. A growth mindset creates a thriving mindset which in turn, builds cellular resilience. Cellular resilience does not mean one would never get sick. It is the cells ability to cope with stress and recover rapidly and completely. Even if kids get sick, we want them to have the ability to bounce back and be even stronger for the next “hit”. Building resiliency takes knowledge.
Did you know the most common nutritional deficiencies in kids are zinc, magnesium, vitamin D and iron?
Zinc is closely associated with protein intake and affects normal growth and development. It maintains healthy brain function. Some signs of zinc deficiency could be: picky eaters, low appetite, impaired taste and smell, skin issues that don’t heal (such as diaper rash or eczema), chronic diarrhea, attention/focus issues, anxiety/OCD, depression. Zinc supplementation directly stimulates the appetite and can help resolve leaky gut. Top zinc rich foods include: pumpkin seeds, beans, grass fed beef, cashews, quinoa, eggs, spinach, garlic and peanuts.
Magnesium’s main role in the body is to regulate smooth muscle relaxation. Some signs of magnesium deficiency could be: headaches, constipation, asthma, anxiety, sleep disturbances, fatigue. Foods that would help with a magnesium deficiency include: pumpkin seeds, avocado, bananas, oats, brown rice, pinto beans, quinoa. Epsom salt baths are also a source of magnesium intake.
Iron is the essential component of hemoglobin, which is a molecule that carries oxygen. Some signs of iron deficiency could be: high consumption of cow’s milk, weakness, fatigue, cold intolerance, craving for ice or other non food items such as dirt, clay, chalk, paper. Also described are mood changes/irritability, breath holding spells and restless legs. Pale skin and dark circles under the eyes could also be noticed. Iron rich foods include: green leafy vegetables, pumpkin seeds, grass fed beef, chickpeas, asparagus, liver or organ meats. Cooking in a cast iron skillet is also a way to promote iron intake.
VItamin D is a fat soluble vitamin that plays many roles in the body. It resolves inflammation, supports brain function and supports the immune system, to name a few. Signs of deficiency could be frequent illnesses, food allergies, asthma, dental caries (decay), ADHD, exclusively breastfed (with a Vit D deficient mom). The best source of vitamin D is sunlight. There are very few food sources of this nutrient but some are: eggs, mushrooms, salmon, cod liver oil. Since these items are usually not very kid-friendly, supplementation is usually needed.
Elisa Song, MD a leader in pediatric functional medicine once said, “We as parents must hold and manifest a vision of our children thriving- body, mind and spirit. Not a vision of the sick child we want to prevent.” We can help build cellular resilience in our kids in many ways. Supporting their nutritional needs is one of the most important, foundational avenues to do that!
I would love to help you and your child build their own healthy foundation!
For more information or to book your child’s appointment, please call our office:
513-301-7406
Jen Losee, BSN, RN and HHP
