Immunity ABC's (and DIY cough remedy)

Our bodies need different things in winter. Warming, densely nourishing meals replace light, more watery cleansing foods for the most part at least. Many of us find it harder to get enough veggies in winter because you feel less like salads and cooking veggies takes time. The recipes in this newsletter are perfect winter warmers and quick to make too.

 Winter Health for Children ‘The germ is nothing, the terrain is everything’ refers to the role one’s immune system plays in determining the effect a bacteria or virus can have on our body. It was apparently said by Louis Pasteur on his death bed, which may be an embellished story to heighten his notoriety, but nonetheless it illustrates a good point. To the modern health savvy among us, it may seem like an obvious concept, but for the time it was revolutionary. It is the immune system that determines weather you ‘get’ a cold or flu, not the bug itself!

Keeping kids well is a balancing act. Should you be using antibacterial soaps and hand sanitizers? Or letting them play in the dirt and eat mud pies? The answer lies somewhere in the middle and even then, they will get many a cold for sure. Our immune systems are made up of a complex combination of processes, and trillions of individual cells.

While in the womb we rely on our mother’s immunity and it takes a couple of years of exposure to various microbes for our own immune systems to develop completely. After being delivered from the safety of the womb, babies are faced with a myriad of immunological challenges and the task of fighting them off. This immune development starts at birth with our transit through the vaginal tract. The child collects mum’s microbial flora on her way through, and this flora will act as the founding population of bacteria in her digestive tract. This ‘good’ bacteria will contribute to healthy immunity as 70% of our immune system actually resides in the gut. After all, most pathogens (read nasties) enter our bodies through the mouth, so it makes sense to have most of our immune cells poised for attack here.

Babies born via C-section can require a little help in this area.

Developing robust immunity continues with the introduction of breast milk and all the important immunological components that it provides. Colostrum and breast milk contain a variety of substances that contribute specifically to an infant’s immunity. Immunoglobulin A (IgA) is an abundant immune cell that protects us from digestive bacteria and is found in large amounts in colostrum and breast milk. It has a local effect in the digestive tract but is also absorbed into baby’s bloodstream where it exerts a broader protective effect. This helps baby to ward off potentially life threatening diseases.

Cold after cold? What’s normal?
As their immune systems develop, children are definitely more susceptible to the viruses that cause colds and ‘flu. The general consensus for what’s normal is 8 colds a year. Yes 8! I wouldn’t like to see any of my little patients getting 8 colds a year, although it really isn’t how many, but rather how long the illness lasts that matters. A sniffle that lasts 2-5 days and doesn’t leave behind ear infections or a persistent cough is quite acceptable. When the illness lingers or leads to secondary bacterial infections, immunity needs to be addressed.

The basics of immune health Nutrition

Once your child is onto solids it is important to give them a wide variety of veggies. Sometimes I see parents focussing too much on grain-based meals, when veggies would do a better job.

Here is a good list of beneficial nutrients for the immune system, and the foods to get them from:

• Carotenes and Vitamin A
  Well known for immune support and especially important for protecting the linings of the respiratory, digestive and urinary tract against infection. Orange and yellow vegetables and fruits contain high levels. Try carrots, butternut squash, sweet potatoes, cantaloupe melons and apricots. Also include small doses of liver, dark green leafy vegetables, salmon, egg yolks, and poultry for extra Vitamin A.
• Iron
  More common in children than you might think, iron deficiency impairs the immune systems capacity to fight infections. It is especially needed during the growth spurts of infancy and adolescence and pregnancy. Good sources are: red meat, green leafy vegetables, blackstrap molasses, brewers yeast, eggs, kelp, and millet.
• Zinc
  Poor wound healing and frequent infections may reflect a deficiency in zinc. It is said that our soil levels of zinc are very low and may be contributing to an increase in the incidence of zinc deficiency. Apart from oysters, which may not be popular, sources of zinc include fish, red meat, wholegrains, nuts and seeds, and legumes.
• Vitamin C
  Vitamin C plays an essential role in human health and one of its most important functions is within the immune system. Among other things it enhances white blood cell function and activity. Best foods for vitamin C: Capsicum, kiwifruit, broccoli, citrus fruits, brussel sprouts, berries, and green leafy vegetables.

Nurture immunity daily
Prevention really is the best cure where immunity is concerned. And if getting the right foods into your child causes world war 3 every night, you may want to supplement, or use herbal medicine. For kids under five see a qualified naturopath for good advice on what’s appropriate for your child. Choosing the wrong medicine or giving the wrong dose may do more harm than good. 

Handy home remedy for a cough (for 3 years and older) Dice ½ onion and place in a glass jar, Cover with honey, preferably manuka, and soak for 4 hours or more.
Give your child 1 teaspoon of the onion honey (not the actual onion) 3 times a day. Great for an uncomplicated cough in kids 3 and older.  

Crispy Kale Chips I have personally heard every derogatory comment that could ever be made about this vegetable! Mostly from clients but sadly from friends too and even my husband. It can be hard to get into people I must admit! But it really is worth the effort. Full of magnesium, calcium, vitamins C and K, it also has sulphur containing phytochemicals putting it in the same family as the super food broccoli. It’s a winter vegetable deserving of your time though!
There are many ways to make it tasty, but this recipe is the simplest (and most lip smacking) in my opinion. All you need is kale, olive oil and sea salt. Here's how it goes:
Tear the kale leaves from the hard stalk and pour some olive oil over them. Get your hands a bit greasy and sort of massage the oil into the leaves till well covered. Lay on a baking tray, in one layer and place in the oven at 160 celsius. Put the timer on for 10 mins and check. They are ready before you know it and easy to burn so watch them carefully.  Let cool then sprinkle with sea salt and enjoy! I bet even the kids will love these.

Nut crusted fish with winter vegetables
2 tablespoons extra virgin olive oil
1 tablespoon butter
1/3 cup very finely chopped walnuts, almonds, maccas
1 teaspoon sea salt and 
black pepper to taste
2 pieces of boneless white fish (~150 g each)
2 tablespoons fresh chopped parsley (optional)
2 cups broccoli florets and bok choy lightly steamed
1 lemon

Method:
1. Preheat oven to 220*C. Grease a baking sheet. Melt olive oil and butter in a pan. Remove from heat and let cool. Mix the chopped nuts together with the seasoning and put on a plate.
2. Dip the fish in oil/butter mixture and then nut mixture, press firmly so the nuts hold. Place fish on the baking sheet and bake until cooked through. Garnish with fresh parsley. Serve with winter greens (dressed with olive oil) and a wedge of lemon.