Traveling with children can be rewarding and challenging. Below are practical, health-focused recommendations to keep your child safe, comfortable, and well-nourished while away from home.

✅Pre-trip Checklist:
Medications & documents: Pack prescriptions (with dosing instructions), a basic pediatric medical kit (weight-based ibuprofen, antihistamine, thermometer, oral rehydration replacement, adhesive bandages, antiseptic), insurance card, and emergency contact information. If traveling out of the country, be sure to check with your health care provider if vaccinations are needed for the area traveled to.

✅Routine is important:
Keep bedtime and meal times as close to home as possible to reduce stress and sleep disruption.

✅On the road or in the air:
Hydration - Offer water frequently: avoid sugar sweetened beverages and limit juice.
Movement breaks - Stop every 1–2 hours on car trips to stretch and move; encourage brief walks in airports or aisle stretches on planes.  
Hygiene - Encourage handwashing before eating and after restroom use: carry hand sanitizer and disinfectant wipes for high-touch surfaces.  
Motion sickness - Give a light snack before departure: use acupressure wristbands, age appropriate motion sickness homeopathic, or consult your health care provider about medication if needed.  
Safety - Use age-appropriate car seats/boosters and supervise in unfamiliar environments (hotels, pools, beaches).

✅Simple travel-friendly activities: (age appropriate)
Movement & gross motor

• Stretches during travel time
• Scavenger hunt lists for stops (e.g., find a red sign, a dog, a clock).
• Active games during breaks: Simon Says, hopscotch with chalk at rest stops.

Fine motor & creative

• Sticker books, coloring pads, reusable water-reveal activity pads.
• Travel-safe craft kits (pipe cleaners, pre-cut felt shapes, washable glue sticks).
• Magnetic puzzles and small building sets.

Cognitive & calm

• Picture books, short story audiobooks, simple memory or matching card games.
• Quiet sensory bottles or fidget toys for calming during transit.
• Family storytelling: take turns adding sentences to a shared story.

Adapt activities to your child’s age and attention span; rotate items to maintain novelty.

✅At the destination:
Sun safety - Apply SPF 30+ sunscreen 15–30 minutes before sun exposure and reapply every 2 hours; use hats and UV-protective clothing.  
Water safety - Closely supervise any water play; non-swimmers should use Coast Guard–approved flotation devices.  
Pacing - Limit full days and schedule quiet time for naps or calm play to prevent overtired behavior.
Kid-friendly healthy snacks - (portable, low-mess, nutrient-dense)
-Fresh fruit:  Apple slices, seedless grapes (cut for toddlers), banana, clementines.  
-Vegetable sticks: Carrot, cucumber, or bell pepper sticks with single-serve hummus.  
-Protein options: Hard-boiled eggs (kept cool), turkey or chicken roll-ups, cheese sticks or cubes.  
-Whole-grain carbs: Mini whole-grain crackers, rice cakes, whole-grain granola bars (low sugar).  
-Dairy/alternatives: Non-sweetened live active culture yogurt with added fruit or honey (keep chilled) or shelf-stable boxes of milk or calcium fortified non-dairy alternative.  
-Healthy fats & trail mix: Individual nut/seed packs or trail mix (avoid for children under 4 due to choking risks).  
-Hydration: Reusable water bottle, oral rehydration solution for diarrheal illness.  
Pack snacks in small containers or zip bags for easy portioning and to reduce waste.

✅When to seek care:
-Fever > 38°C (100.4°F) in infants under 3 months or persistent fever in older children. 
-Dehydration signs: decreased urine, dry mouth, lethargy, unusually sunken eyes/fontanelle in infants.  
-Persistent vomiting, bloody diarrhea, severe abdominal pain, difficulty breathing, or obvious injury — seek prompt medical attention.

As you engage in your summer fun and travel are you wondering what are the safer sunscreens to use for your kiddos? Let’s take a look…😎​
​
👍Zinc Oxide is the active ingredient to look for in sunscreen.
👎Ingredients to avoid in sunscreen:
🚫Oxybenzone
🚫7Avobenzone
🚫Benzophenone-4
🚫Preservatives
🚫Fragrances (can be endocrine disruptors)
🚫Alcohol if possible (can be drying & irritating to the skin)

Children’s skin is more delicate and more susceptible to damage from sunburn. Having more than 5 sunburns doubles the risk for melanoma. Using sunscreen during peak hours protects the skin.

Children do need safe sun exposure for Vitamin D. However, sunscreen is recommended if your child is out in the sun longer than 15-20 minutes during the peak sun intensity hours of 10 am to 4 pm.

The American Academy of Pediatrics (AAP) recommends babies under 6 months of age be protected from direct sunlight as their skin is even more sensitive and burns quickly in an even shorter amount of time.

😎Safer sunscreen options:
Badger Baby
Badger Face
Badger SPF 50 Sport Mineral Sunscreen
Babo Botanicals Baby Face
All Good Mineral Sport Sunscreen Spray

​Check out kid friendly safer sunscreens at this Fullscript Link.

🤧Are you ready to address the sneezing noses, coughs and frequent missed school and workdays? Are you ready to address the root cause of your child’s allergies?

👉To address the root causes of allergies and provide the best services to our pediatric patients, we are privileged to offer Allergy Choices Sublingual Immunotherapy (SLIT) through collaboration with Allergy Choices of LaCrosse, Wisconsin. Wellness 4 KIDS utilizes the researched and clinicially proven LaCrosse Method. The LaCrosse Method Protocol has been used safely and effectively for more than 50 years in the U.S. with no reported life-threatening reactions. More than 275,000 patients around the country have benefited from the most widely used published U.S. protocol that treats food and environmental allergies. The protocol was developed by internationally regarded allergy specialists through decades of clinical experience and research.

Advantages of Sublingual Immunotherapy (Allergy Drops)

✅Addresses the root cause of allergies

✅Goal is to help address the progression of allergy related medical conditions

✅Ideal for young children 2 years and older

✅Needle free

✅Can be used with multiple allergies and asthma

✅Lower medical costs long-term

✅More convenient 

✅Less medications

✅Healthier days

Sublingual immunotherapy has been endorsed by the World Health Organization as an alternative to allergy shots and has been used globally for over 100 years. The use of sublingual immunotherapy is supported by clinical research recognized by The Cochran Collaboration as an effective treatment for reducing allergy symptoms and medication use. The Agency for Healthcare Quality Research has published review studies on the effectiveness of sublingual immunotherapy as an effective and safe option for treating allergic rhinitis and resulting asthma symptoms.

The SLIT allergy drops are derived from FDA approved allergy extract and are provided and billed directly to clients by Allergy Choices of LaCrosse Wisconsin. The SLIT allergy drops are the same allergy drops and treatment protocol utilized by Allergy Associates of LaCrosse, Wisconsin, an internationally recognized allergy specialist clinic which has been a research and clinical practice leader in allergy immunotherapy.

Most clients who follow daily treatment instructions may finish in 3 to 5 years. It also depends on your child’s type of allergies, severity, and how well the treatment plan is followed consistently. It may take longer for complex allergies. The goal of SLIT therapy is to train the immune system to stop reacting to what your child is allergic to. This can be especially beneficial to children with the goal of preventing or mitigating further allergic disease progression.

👉The LaCrosse Method of SLIT has shown many patients to have a reduced need for allergy medication, reduced allergy related medical visits and allergy related illnesses, as well as the ability to better participate in life with less allergy symptoms. Effectively treating children’s allergies early in life may result in long-term cost savings for medical care.

At Wellness 4 KIDS, pediatric clients will begin their allergy wellness journey with obtaining IgE approved allergy blood testing to identify and confirm allergies. Accurate allergy testing will be used for the foundation of the LaCrosse Method allergy treatment prototcol. For more information on sublingual immunotherapy and Allergy Choices please refer to this Allergy Choices website or Contact Wellness 4 KIDS.

👉 Contact us today about beginning your child’s health journey with research backed sublingual immunotherapy.

​Seasonal allergies can be difficult (and miserable!) for children with pollen allergies and may impact the respiratory system, sleep, learning, and behavior if symptoms are not well controlled. Early spring through fall can trigger outdoor allergies in children who are sensitive.  Below are a few ideas for managing children’s seasonal allergies.

💧Keep your child well hydrated to keep the mucous membranes moist. (Children need half their weight in ounces daily).

🍊Ensure a nutritional healthy diet with the rainbow of colors from vegetables and fruits that provide vitamin C, vitamin A, and bioflavonoids to reduce the amount of histamine the body produces in response to an allergen.

🏡Use an indoor air purifier.

🪟Keep windows closed in bedrooms. Keep all windows closed during peak allergy seasons.

🐶Keep pets well groomed, out of bedrooms, and off the furniture. Pets are great pollen collectors from being outside and then may transfer pollen and mold spores indoors and onto furniture or bedding.

🛀Have your child shower before bed or after time spent outdoors to remove pollens. (Pollens are carried on shoes, clothes, hair etc.)

👟Remove shoes upon entering the home to prevent “tracking in” allergens.

👃Use nasal saline spray to clear pollens from nasal passages.

☀️Pollen counts are typically higher in the evening so if possible, schedule outdoor activities earlier in the day.

In this Wellness Tips post, we are going to continue our discussion about ADHD with nutritional supplement tips and then finish with teachers’ tips for managing afterschool homework. In the previous post we discussed magnesium, omega 3 fatty acids, and choline may often be lower in children struggling with ADHD. We will look briefly at each of these, and I will share some supplements that may be beneficial in addressing these.

Magnesium is beneficial in helping to regulate proper functioning of the brain and proper functioning of the neurotransmitters including dopamine, serotonin, and norephinephrine. It has a calming effect on the body and can also be beneficial in children experiencing constipation.

Omega 3 fatty acids are essential fatty acids meaning the body can not make them; they must be derived from the diet or supplementation. If your child is not eating 2-4 servings of fatty fish per week, they likely are not receiving enough omega 3 fatty acids. Omega 3 fatty acids are  components of the cell membranes of the cells throughout the body. They are needful for brain, eye, immune, and gut health.

Phosphatidylcholine may also play a role in the effective management of reducing symptoms of inattention in children with ADHD. It is likewise a component of the cell membrane. It may be obtained from soybeans, egg yolk, cabbage, cauliflower, and meat. It may also be obtained from taking a phosphatidylcholine supplement. It is a more expensive supplement often referred to as “liquid gold”.

The following are nutritional supplements that may be helpful for some children in managing ADHD challenges. They should be approved by your provider and dosed according to age. The following supplements may be obtained through Fullscript.

Written by my daughter, Alisa, who has been a 5th grade teacher for 8 years and has worked extensively with children struggling with ADHD in the classroom.

In the last post, I talked about my top tips to help students succeed in the classroom. These tips were all things that could be done by you, as the child’s caregiver to prepare them for a successful school day. Now, what about when your students’ homework comes home that needs to be finished? Oftentimes for parents, this seems like an even bigger “battle” for them to fight, especially after their kiddo has worked so hard to hold it together and give their teacher their best effort at school. What are some strategies that can help the homework completion be more successful and less of a battle for parents at home?

Oftentimes, your child has given their best effort during the day. They come home and their brain is exhausted. Students with diagnosed ADHD or ADHD tendencies must work much harder than other students to focus, control their brain, and complete sustained activities. Students typically desire to please their teachers and do their best in school. However, this desire to please and the hard work that is exerted exhausts their brain much more than their peers.

When students with ADHD come home from school, the last thing their brain wants to do is more school. Home is usually viewed as a safe place-a place to let their guard down. This may actually manifest itself in increased difficult behaviors, attitude struggles, and unkindness to parents or siblings. It can be an avoidance mechanism for the brain to by-pass more sustained effort and work. This is what often leads to the conflict between parents and students regarding homework completion.

So, because of this, give your students a complete brain break coming home from school. Set the timer for 30-40 minutes. Have them go outside and play. Have an engaging and active activity for them to complete. Do NOT make them immediately read a book, and screen time definitely is not helpful in this situation. Have them engaged in an activity that stimulates the body and rests the brain.

After the brain break, give them a nourishing snack high in protein and low in carbs. This gives the brain food for completing their tasks.

Create a study area that feels comfortable and welcoming for your students. A place that they recognize as their own and that they want to go to. Maybe include some fun lights or pictures, their own desk or organization system, some special pencils or pens that can only be used for school work at home-anything that evokes a feeling of comfort and excitement. 

After your student has had this mental break and is now in their safe study space, read aloud the general homework directions to your student if at all possible. Oftentimes, the hardest part of an assignment is simply getting started. Reading and focusing on directions can also often be a challenge for students with ADHD. Limiting the amount of direction reading that students have to complete on assignments can allow students not to get bogged down in the directions but then have a jump start into the assignment. This also allows the student time to ask any initial questions they may have about the assignment.

Stay away from the mentality that “you have to work on it until it’s finished.” Students all have differing academic levels and needs. What could take ten minutes for one student, could take an hour for another. If you adopt the mentality that you have to work on it until it’s done, this can lend itself easily to overwhelm and frustration. Brightly colored sand timers are such a fun resource for students. Instead of saying, “Work on this until it’s done” try “do your best on this until the blue sand runs out; then you can take a short break.” Breaking up assignments into timed increments can be hugely helpful for the ADHD brain. 

Try incorporating these homework tips with consistency into your child’s daily routine. Consistency done with love and positive reinforcement can help provide your child with the essential fundamentals for success in the classroom, at home, and everyday life.

​This month and next month, we are going to discuss Attention Deficit Hyperactivity Disorder (ADHD). We are primarily going to discuss nutritional influences in ADHD as research has shown diet and nutrition strongly impact ADHD symptoms. I have teamed up with my daughter, Alisa, for these newsletters as she has worked with ADHD/ADD in the classroom as a fifth grade teacher for 8 years. She holds a degree in elementary education as well as endorsements in reading, language arts, and music education. In addition, she has completed additional training in dyslexia recognition and intervention in the classroom.

ADHD is a neurodevelopmental disorder that is common in children and teens. Research identifies ADHD may be a blend of genetics, lifestyle/environment, and nutritional influences. A very high percentage of children/teens with ADHD (approximately 95%) have a magnesium deficiency. In addition, there is also a high likelihood that children/teens with ADHD have insufficient Omega 3 blood levels. Omega 3 promotes healthy brain development, and it can often be difficult to obtain adequate amounts from diet alone. Newer research has identified that children with ADHD may not have had sufficient choline necessary for neurodevelopment and healthy cell membranes in the brain. Children/teens with ADHD also may have deficiencies in zinc and iron. In my Wellness 4 KIDS practice, I do laboratory testing as indicated, for nutrient deficiencies which can be beneficial in addressing the nutritional needs for children/teens diagnosed with ADHD.

Studies have also shown that children/teens with ADHD typically consume a diet higher in refined sugars and higher fat processed foods. Therefore, a diet of whole unprocessed foods maximizing fruits, vegetables, and fiber while limiting refined sugars, preservatives, food additives, and food dyes can be very beneficial in decreasing symptoms for many children and teens diagnosed with ADHD.

In a 2021 published randomized controlled clinical trial, 80 children were assigned to either a control group or a DASH diet group for 12 weeks. (The DASH diet, which is also used in individuals with hypertension, includes a diet high in vegetables, fruits, fiber, and low-fat protein sources, and limits refined or simple sugars.) The study design included both parent and teacher reported conduct problems, peer relationship problems, and social behaviors utilizing a severity of ADHD symptoms Conner’s Scale (ACS) and Swanson, Nolan, and Pelham (SNAP-IV) scale. The study concluded children that followed the DASH diet had significantly improved behavior scores measured by both the parents and teachers in the study.*

Reference:
*https://pubmed.ncbi.nlm.nih.gov/33715085/
For additional references see references section below.

As a fifth grade teacher, I work extensively with many students who have either been clinically diagnosed with or identified as having ADHD/ADD tendencies. Parents may not realize, ADHD/ADD can many times be successfully managed through nutrition and lifestyle modifications without having to rely on medication. I believe there are definitely situations where medication may be necessary. However, unfortunately medication is often the initial choice instead of incorporating other helpful nutritional and lifestyle strategies.

ADHD/ADD can be a very overwhelming and wearying diagnosis for the parents. It can be so overwhelming in fact, that many parents feel like giving up. However, the good news is there are effective strategies parents can incorporate in their child’s and family’s daily routine which can be very helpful in managing ADHD/ADD symptoms.

Parents are incredibly impactful in helping their child manage ADHD/ADD. Parents are a far more powerful resource and tool in their child’s successful education than their child’s classroom environment, their teacher, intensive behavior therapy, or academic intervention. However, there are times that additional professional therapy, resources, or medications may be helpful or needed.

​Here are my top tips I provide parents to help their student with ADHD/ADD succeed both in the classroom as well as in life.

Wake up your child at a consistent time each day. I know it can be tempting to let them sleep in if they were up a bit later the night before, but children’s bodies need routine and consistency. Waking them up at a consistent time allows their bodies’ circadian rhythms to become more consistent and allows them to have a fresh start to their school day.

A balanced, nutrient dense breakfast is key! Strive to give your child options for breakfast that are protein rich and low in sugar. Protein is brain food! I know getting out the door early in the morning to get to school, work, or other appointments is a mad dash (me too, as a teacher!), but I am consistently concerned at the number of times my students come to school without having breakfast (not for lack of resources/finances, but many times parents sacrifice a good breakfast for their child and instead make a Starbucks run). Students who come to school without breakfast (or with an XL Blue Raspberry Casey’s Slushy… it has happened multiple times), struggle markedly more than their peers to focus and complete school work.

Pack a protein-packed nutrient dense mid-morning snack for your student. As much as we all enjoy those fruit snacks, Oreos, chips, or pretzels, each of these snacks provide little to no nutritional value or brain food for your student. If anything, it will typically cause a blood sugar spike and then crash. Thus, causing the student to be more irritable and unfocused than before their snack when they were distracted by a rumbling hungry tummy. Some great (and easy!) snack ideas include: carrots and cucumbers with hummus, grass-fed beef sticks (Costco has some great options!), hard-boiled eggs, any fruit with nut butter, unsweetened greek yogurt and honey, cheese sticks, pistachios or other nuts, and unsweetened applesauce.

Ask your child’s teacher if your student could have access to some sort of “wiggle releaser” at their desk/chair. My personal favorites to use in my classroom are Bouncy Bands or a yoga ball. These are both great options that allow students to expend some excess energy while minimizing distraction in the classroom setting. Hand fidgets, while trendy and dearly loved by children and adolescents, actually have a negative effect in the classroom setting and are more of a distraction than an energy releaser.

After school each day, minimize screen time available to your student. Screen time has a significant negative effect on students with ADHD/ADD. Screen time actually accentuates and makes their ADHD/ADD symptoms worse because it is over-stimulating and creating chaos in a brain that is already struggling to stay calm and organized. Give your students incentives for spending time outside and getting fresh air. If your children do have access to screens, shut off their access to these devices no later than an hour before bed time. The brain needs adequate time to calm down before falling asleep. Sadly, more and more children are struggling with insomnia due to the rapid increase in large amounts of screen-time consumption by children and adolescents.

As much as possible, set a bedtime schedule that allows your child to get the recommended amount of sleep for their particular age group. While it is normal and expected for schedules to fluctuate from day to day with sports practices, after school extracurricular events, church activities, and other family events, many students are coming to school with six or less hours of sleep a night due to “fun events” or “my parents let me stay up as late as I want and play video games.” You are the parent/guardian. Don’t hesitate to set bedtime boundaries for your children. This is one of the MOST effective ways you can naturally calm their brain and nervous system.

Tune in for next months Wellness Tips newsletter for additional information and tips in dealing with your child’s ADHD/ADD symptoms. Finally, in conclusion, remember you as the parent are the most important influence in your child’s life. Nurturing a loving and positive relationship with your child is foundational. It is hard work being a parent and parenting a child with ADHD/ADD can be extra challenging, but it can also be extra rewarding! So remember to look for and count the daily blessings!

Additional References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011463/
https://www.mdpi.com/2227-9067/1/3/261 
https://pubmed.ncbi.nlm.nih.gov/30267523/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170184/
https://pubmed.ncbi.nlm.nih.gov/30807974/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5581161/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618748/
https://pubmed.ncbi.nlm.nih.gov/31383279/

Interested in natural options for addressing your child’s health challenges? Wellness 4 KIDS is here to help. Contact us for a FREE Pediatric Wellness Discovery Call or learn more at Wellness4KIDS.net

We are first discussing recommendations for managing those coughs, and then we will finish with options for addressing  the sore throats.

How do you manage your child’s nasty cough triggered by an upper respiratory viral illness? Coughs are a frequent companion to a child’s viral illness. They can be disruptive to sleep and make your child miserable. Most coughs are viral in nature. Therefore, antibiotics are not useful for treating viral coughs.

However, occasionally coughs can be associated with a bacterial infection which is usually accompanied by a higher prolonged fever or lasts beyond a week without improvement. Some children may experience viral induced asthma in association with a viral infection. In either of these situations you would need to contact your health care provider for further treatment. In addition, if your child has breathing or swallowing difficulties accompanying their cough they would need to be evaluated by a health care provider.

So what can you as a parent do to address a viral cough? The recommended at home treatment by the American Academy of Pediatrics for children over one year of age is 1-2 teaspoons of honey at bedtime depending on the age of the child. (Younger children a smaller dose, older children the larger dose.) Honey has natural antioxidant and antimicrobial properties and helps to coat an irritated throat. Honey has shown to be more effective in research than dextromethorphan (the active ingredient in many cough syrups including Delsym).* The honey can also be mixed with warm freshly squeezed lemon water to provide extra vitamin C and immune enhancing properties.
​
Natural Options For Kids’ Cough and Chest Congestion:
Honey: 1-2 tsp at bedtime (1yr+) 
doTerra Breathe Vapor Stick: may be applied to the chest (2 yrs+)
Children’s Chestal Honey Cold: is a homeopathic honey based natural cough syrup for cough and mucous relief (2yrs+)
Children’s Chestal Cough & Mucous Relief: homeopathic (2 yrs+)
​Bronchial Wellness for Kids: is a helpful option for bronchial type coughs. It is a herbal syrup containing lemon, honey, as well as some additional herbal components. (2 yrs+)
​
Finally, remember that if you as a parent are concerned about your child’s cough, please contact your health care provider.

What to do for those miserable scratchy sore throats that often accompany the common cold, viral upper respiratory infections, or the flu that make your child miserable. Most viral sore throats improve within a few days of illness onset. With a little extra care and loving support, children will be on the road to recovery soon.

However, if your child has a prolonged or severe sore throat, difficulty swallowing or breathing, a prolonged high fever, or a rash accompanying the sore throat, they should be evaluated by a medical provider.

Other causes of sore throats may include allergies, inhaled irritants, gastroesophageal reflux or bacterial throat infections such as strep throat. Most viral related sore throats, which are the most common cause of sore throats in children, can be managed at home.

So what are some ways you as a parent can reduce the symptoms associated with a viral sore throat? The American Academy of Pediatrics recommends gargling with warm salt water for children old enough to gargle. Most children are able to gargle around 6 years of age.

Natural Options for Kids’ Sore Throats:
Warm salt water gargle: (6 yrs+)
Lemon Honey Tea: warm water + fresh squeezed lemon + 1/2 -1 tsp honey (1yr+ Honey should not be given to infants under 1 yr.)
Lemon Honey Tea with Thyme: Steep 1 tsp thyme for 5 minutes in warm water, drain thyme and add lemon and honey as above. ( 2 years +)
Bee Propolis Lollipops: Kids 6 yrs and older can suck on bee propolis lollipops. Bee propolis has natural antimicrobial properties. Lollipops include Vitamin D and Zinc to additionally support the immune system. (Do not use with children allergic to honey or bees.)
Kid’s Propolis Immune Support Spray: Soothes throats and provides immune support for children 2-12 years old. Contains vitamin C, Zinc, iron, B vitamins and bee propolis.* (Trial with one spray when first using to check for possible allergy. Do not use for children allergic to honey or bees.)
Throat Calm Spray: Cooling mist spray that works on contact to provide sore throat relief without numbing for children 12 years and older.
​
🍯Lemon, honey, thyme, and bee propolis all have antimicrobial properties.

👉The above natural pediatric health products should be taken according to product directions and can be obtained through this Fullscript link and may be HSA or FSA eligible.

*References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9824023/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7020168/
https://pubmed.ncbi.nlm.nih.gov/20618098/

As we find ourselves in mid-January, we also find ourselves in the middle of cold and flu season. This month we will focus on two supplements that have been researched to help support your kids' immunity during these winter months.

Vitamin D
Vitamin D is on my superhero list of vitamins for children. However, vitamin D is actually more closely aligned with being a prohormone than an actual vitamin, as it is needed in many of the body’s processes. It can be synthesized from direct sunlight exposure, or obtained from oily fish, vitamin D fortified foods, or supplementation.

In the northern latitude, where many of us live, children simply cannot get enough vitamin D from the sunlight during the months from late September through early April. In addition, it is difficult to get enough vitamin D from foods alone. Therefore, for those of us living in the northern latitudes, vitamin D supplementation is needed in the cooler months for our children’s optimal health and wellness.

Breastfed infants as well as children one to four years of age are specifically vulnerable to low vitamin D levels. Optimal vitamin D is one of the most important influencers of growing children’s health and immunity. 

Benefits of Optimal Vitamin D:

• Builds a strong immunity and decreases severity and frequency of infectious diseases including ear infections, viral respiratory infections, and influenza
• Decreases rates of autoimmune diseases
• Needful in those with allergies
• Builds strong bones and teeth and prevents rickets
• Needed in healthy muscle development

In my pediatric wellness practice, we test the child’s vitamin D level, and then dosage is determined by age and vitamin D level. In breastfed infants we use vitamin D3, and in children and teens we use vitamin D3 paired with vitamin K2 which facilitates transport of calcium into the bones. FullScript carries a variety of vitamin D3 and D3-K2 supplement options at this link.
​Reference:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7282029/

Beta-Glucan
Wellamune, is a patented form of baker’s yeast beta-glucan (Saccharomyces cerevisiae). It has been clinically shown to decrease upper respiratory tract infections in children by up to 66% as well as fewer reported sick days than placebo in children when taken over a 12 week period. It supports both the innate and adaptive immune responses in children and helps to decrease viral replication.

🎄Concerned about keeping your children and family well to enjoy the celebrations and beauty of this holiday season? This month’s Wellness Tips will focus on tips and supplements to help your children stay healthy during this holiday season.
​
1. 💦Adequate water 
1/2 ounce per child’s body weight (filtered water preferred) Keeping well hydrated helps to flush out bacteria, viruses, and toxins from the body.
2. 🛏️Adequate sleep
Sleep is important to sustain a healthy immune system, provides rest for promoting a happy attitude, and allows the body an opportunity for rejuvenation and proper growth.
American Academy of Pediatrics Sleep Guidelines:

• Infants: (4-12 months) 12-16 hours including naps
• Toddlers: (1-2 yrs) 11-14 hours including naps
• Preschoolers: (3-5 yrs) 10-13 hours including naps
• Grade schoolers: (6-12 yrs) 9-12 hours
• Teens: (13-18 yrs) 8-10 hours

3. 🍎Healthy food choices with lots of veggies and fruits
The diversity of fruits and vegetables in the rainbow of colors helps to provide needed vitamins, minerals, antioxidants, phytonutrients, and many immune and infection fighting properties.
4. ✴️Probiotic rich foods
These super foods include non-sweetened yogurt, kefir, kimchi, and fermented kraut. They provide needed healthy probiotics to provide a healthy intestinal microbiome that supports a resilient immune system. 
5. ❎Low sugar diet
Added refined sugars and artificial sweeteners can negatively impact the infection fighting properties of the immune system and negatively impact a healthy gut microbiome, allowing an increased vulnerability to illness. The American Heart Association recommends children have less than 25g added refined sugar daily.
6. 🏀☀️Adequate exercise and fresh outside air (bundle up warm) 
A good healthy amount of exercise is important for children to have proper immune functioning, proper bone and muscle growth, self regulation, and improved appetite and sleep. Adequate outside healthy air exposure can help the lungs clear toxins, strengthen the immune system, and also improve children’s appetite and sleep.

• Toddlers and preschoolers need 3+ hours of exercise daily
• School age children and teens need 1+ hours of exercise daily

​7. 👩‍💻Limit screen time
Too much screen time can negatively impact children’s behavior and mental health and may contribute to ADHD symptoms.
8. Adequate vitamin D
Vitamin D is very important for overall immune health essential during the cooler months of the year for those of us living in the northern latitude. There simply is not enough sunlight during the cold weather months for adequate vitamin D. 
9. Extra vitamin C 
A little extra vitamin C may help support the immune system during cold and flu season. Several quality options for children’s vitamin C supplements can be found in the children’s health section at this FullScript link.
10. Adequate zinc
A little extra zinc may help to decrease the chances of viral infections or shorten the duration of a viral upper respiratory infection.
11. Beta glucans
Beta glucans are a type of soluble fiber that can strengthen the immune system and help slow down virus replication. My favorite children’s beta glucan supplement is NutriDyn’s Kids Chewable Immune at this NutriDyn link.
12. Elderberry
Research has shown elderberry to have antiviral properties and may be helpful in fighting flu viruses or decreasing the length of influenza viruses.

One of my favorite supplements for children for cold/flu season is ViraKid which contains Vitamin A, Vitamin C, Zinc, and an adequate amount of Elderberry all combined in one kid-friendly chewable supplement. ViraKid is found at this FullScript link at a discounted price in the children’s health section. (You will need to click the request practitioner authorization function to order this supplement.)

There is an assortment of other quality practitioner approved immune strengthening, cold/flu, and elderberry supplements for children available in the children’s health section at a discount at this FullScript link. Fullscript accepts FSA/HSA on eligible supplements.

Does your child struggle with frequent illnesses, recurrent infections, immune struggles, or allergies? Wellness 4 KIDS is here to help for a healthier New Year! Contact us to schedule your FREE Pediatric Wellness Discovery Call.

🕯️May you and your family have a beautiful and blessed Christmas celebrating the reason for the season, and may you have a healthy New Year ahead! 

As we reflect on this season of Thanksgiving, it is more than just merely a season of gratitude. According to John Hopkin’s Medicine, teaching and incorporating an attitude of gratitude in children can have far reaching health benefits.

Children and families that practice gratitude as part of their daily life and routine report decreased stress, less anxiety, lower rates of depression, better sleep, and a more optimistic outlook.

Given the rapidly rising mental health crises and escalating chronic disease rates in children, learning and practicing an attitude of gratitude at a young age has the opportunity to provide lifelong health benefits.

How do we as parents teach our children an attitude of gratitude? It starts with us! A daily mindfulness of the blessings and provisions we often take for granted.

The following are ideas that can be used with children and include:

• The simple art of teaching little ones to say “thank you” and show kindness and appreciation to others🗣️
• Taking a walk in nature and being thankful for their surroundings and what they see, touch, hear, and smell 🌳
• Pausing before each meal to express gratitude for food 🍛
• Counting on 10 fingers and naming one thing to be thankful for on each finger🙌
• Learning to write thank you notes 📝 
• Listing something to be thankful for on a chalkboard or whiteboard👩‍🏫
• Keeping a thankfulness journal📔

In our home the weeks prior to Thanksgiving we have a thankfulness basket or thankful jar with small pieces of paper. Each member of the family records individual things (one item listed per paper) they are grateful for over the past year. On Thanksgiving Eve, we gather as a family and take turns, drawing the slips of paper from the basket, and reading what has been listed on them. We close the evening with a prayer of gratitude for the blessings we have experienced the past year.

May your family experience the blessings of an attitude of gratitude, not only during the upcoming Thanksgiving season, but all year long!

🍁Happy Thanksgiving from Wellness 4 KIDS. 

Interested in natural options for addressing your child’s health challenges? Wellness 4 KIDS is here to help. Contact us for a FREE Pediatric Wellness Discovery Call or learn more at Wellness4KIDS.net

The season between Halloween and New Years is an “extra sweet” time of year. While filled with fun activities, social events, and family togetherness, it can also lend to “sugar overload”. While sugary treats taste so good, children’s developing brains and immune systems can be especially sensitive to excess sugar consumption.

Children with ADHD, Autism, or immune challenges are often even more sensitive to the effects of added sugars. Sugar is the top inflammatory food and may exacerbate inflammatory health conditions and can contribute to brain inflammation and dysregulation in sensitive children. In addition, sugar can negatively impact the infection fighting blood cells of the body lowering resistance to illness. Research has indicated that consuming the sugar content of 1 can of soda pop can decrease the immune properties of the white blood cells for up to 5 hours after consumption.

The American Heart Association recommends children under 2 years of age have 0 grams of added sugar and children over 2 yrs have less than 25 grams of added sugar per day. Pediatricians estimate children are likely consuming 3 times that amount of sugar on a daily basis. How much is 25 grams of sugar? If a child has a bowl of sugar sweetened cereal and a small container of sweetened yogurt for breakfast, they most likely have exceeded the 25 grams of daily sugar. A 20 oz. bottle of Gatorade consumed by teens in sports, contains 36 grams of sugar.

How does a parent minimize their child’s sugar intake? Learning to read labels is a first great step. Reading labels on packaged foods helps to determine how much added sugar is in a food product. Added sugars are hidden in many processed food items. Choosing comparable food items that have less sugar can be a good option. However, be wary of added artificial sweeteners used as a substitute for sugar. Artificial sweeteners can actually have other negative impacts on health, so sugar is actually preferred over artificial sweeteners such as aspartame and sucralose.

When home baking, sugar can often be decreased in recipes. In addition applesauce, honey, or molasses may be used. Depending on the recipe, experimenting with decreased sugar or other natural sweeteners can lower the sugar content. There are substitution guides available online for reference.

Fresh Fruits can be used for desserts and snacks, as well as added to plain unsweetened yogurt or smoothies. Choosing unsweetened cereals and adding fresh fruits or homemade granola can be a low sugar alternative. If you are looking for a healthier, lower sugar, electrolyte sports drink replacement, Hydrate from NutriDyn is a great option for athletes when needed.

Finally, while it would be difficult to remove all added sugars from a child’s/teen’s diet, as a parent you can be “parent savvy” in decreasing added sugars by reading labels, choosing food wisely, stocking the fridge and pantry with healthy alternatives, and limiting sugary treats for occasional special times.

Interested in natural options for addressing your child’s health struggles? Wellness 4 KIDS is here to help. Contact us for a FREE Pediatric Wellness Discovery Call or learn more at Wellness4KIDS.net