The Healthies Kids on the Block

Raising healthy kids sounds pretty simple: Provide good nutrition and 60 minutes of daily physical activity. Do that, and you'll reduce your child's risk for obesity, diabetes, and other chronic disease. But you're up against a host of unhealthy temptations including advertising, peer pressure, and an abundance of junk food in shiny packaging.

The first and most important step you have to take for your child's health is modeling healthy habits in front of them. Make a healthy lifestyle a family affair. Keep things simple. And don't give up when kids get picky. The tips and resources provided below will keep you on track.

Keep Kids in Motion. Once kids return to school, they are sedentary for the better part of the day. Outside of school, make sure your kids have opportunities to stretch, strengthen, and build endurance for 60 minutes daily. Make time for creative play at the park where children can engage all the major muscle groups. Provide opportunities for trying new sports or creative movement classes. Get the whole family involved with obstacle courses, biking, or hiking. When the weather outside is frightful, visit an indoor pool, playscape, climbing gym, or bounce-house facility.

Limit Screen Time. With more schools incorporating digital devices into curricula, it's important to monitor your child's free time on the screen. For younger children, set a daily limit of 30 minutes, and for older children, set a limit of 60 minutes for all media--TV, movies, and games.  Consider having a "digital-free zone" in your home: one room designated just for reading, games, and music sans the headphones. Also, make one day a week (e.g., Sunday) a "device-free day" for all family members. Play games or get physically active, together.

A Balanced Diet, Not a Food Fight. No matter their age, kids can be picky eaters. Offer your child choices at meals that are acceptable to you, health promoting, and palatable. Model the healthy eating habits you want your child to have whether they are at home or out with friends.  When it comes to getting kids to try new foods, get creative: Blend veggies into homemade smoothies. Serve raw veggies with hummus. Make zucchini-based brownies. Add fresh berries and dark chocolate nibs to a small serving of frozen yogurt. For the youngest kids, try renaming foods--steamed broccoli with cheese becomes "Hot-lava-covered trees." Kids' palates change as they age; what they like/don't like at age 3 is likely to be different at 13 and even 23!  Introduce and reintroduce healthy selections at all meal and snack times. And don't fight about food...that only creates a lousy mood for everyone at mealtimes. Sometimes, it really is okay to skip the asparagus and still have dessert.

Tame the Sweet Tooth. Sugar intake for children is recommended to 3-4 teaspoons a day. Cutting back on soda, candy, and cookies is only the first step. Read labels to identify added sugar that can be hidden in foods including bread, condiments such as ketchup, and canned and frozen foods. Make your own frozen treats from fresh fruit, and cut down on packaged foods.

Sleep Well. During sleep, children's bodies generate hormones important to healthy growth and development. A good night of rest allows children to wake energized for the following day. Research has shown that sleep plays a role in maintaining a healthy weight and promoting a positive mood. Try to keep kids to a daily sleep-wake routine, especially during the school week.

Image Attribution: andreusK/bigstockphoto.com
References

Pink Glow Juice

The name might tickle little girls pink, but for boys, renaming this one Red Rocket Fuel is sure to get them fired up!

Ingredients:
10 medium-sized seedless oranges, segmented (suggest Cara Cara or tangelo, if available)
8 medium-sized carrots, roughly chopped
1 medium-sized beetroot, roughly chopped
15 strawberries (seasonal)
1 cup crushed ice for serving

Instructions:
Combine all the ingredients together and blend in a mixer till smooth.
Strain the juice using a strainer, add the ice, and mix well.
Place ¼ cup of ice in 4 individual glasses and pour equal quantities of the juice over it.
Serve immediately.

References

Green "Super Hero" Juice

If you are having trouble getting your kids to even look at a glass of green juice (never mind drinking it), what you call it can make all the difference in the world. A few examples: Ninja Turtle Power Juice, Green Lantern Super Juice, or use the name of any green-colored character that happens to be your child's favorite. You can also freeze juice as ice pops.

Ingredients:
5 cups spinach
1 bunch kale (~8 stalks)
6 medium carrots
2 Golden Delicious apples
1 lemon (peeled)
3 slices of golden honeydew (could substitute cantaloupe or pineapple chunks)

Instructions:
Rinse all produce, even if using organic items. Use a juicer (or Vitamix-type blender) and mix to desired consistency. Smoother tends to be more palatable for younger children and easier for digestion. Yields 42 oz.

Image Attribution: Jeni Foto/bigstockphoto.com

Vitamin & Mineral Supplement Tips for Children

Ideally, kids acquire all the nutritional fuel they need from a healthy, balanced, organic, and GMO-free diet. But even with such a diet, there can still be nutrient deficiencies due to exposure to environmental toxins, illness, or poor health habits and lifestyle choices. Or, if your child is following a special diet or is vegan, they may be missing essential nutrients that come from a more varied diet.

Just like adults, children can benefit from vitamin and mineral supplements. However, children's metabolism and their immune, digestive, and central nervous systems are still maturing, so the effects and side effects of supplements can differ from those seen in adults. This is especially true for infants and young children. When considering nutritional supplements for youngsters, it's important to seek a trusted source to increase the likelihood that the product has been properly formulated, labeled, and has gone through quality assurance testing.

A basic supplement regimen for children includes:

Multivitamin: Look for one derived from whole foods, or if that is not available, a standard formulation. Check labels to be sure the product is free from fillers, toxins, and added sugar.
Multi-mineral: A good quality multi-mineral includes an array of trace minerals such as zinc, magnesium, and calcium.
Omega 3s: Look for omega-3 fish oil supplements that have been independently tested for heavy metals and PCB (a man-made manufacturing substance and known cancer-causing agent banned in 1979 that may still be present in some manufacturing processes).
Probiotics: Ideally contain 10 billion, multi-strand organisms.
Vitamin D: Current guidelines suggest 600 IU.

Based on individual health needs, there may be times when a specific supplement regimen or higher amounts of a supplement may be needed--a decision best made with Dr. Bossio.

Image Attribution: TatyanaGl/bigstockphoto.com
References

It's Time to Play

With so much of life being planned around work, school, and organized sports, it's increasingly important for kids to have unstructured time for play. When we gather to play a game, we open doors to having fun with others while also developing social connections, enhancing creativity, flexing problem-solving muscles, and nurturing emotional well-being. Through play, families can deepen their understanding of each other's point of view, spark new interests, and strengthen cooperation.

When playing with children, especially younger children, it's important for adults to take a step back to give youngsters a chance to create rules or make up games. Seeing their parents get silly and follow their rules can be both empowering and entertaining for children. Try these creative ways to bring more playtime into your family life:

Treasure Hunt. Create a themed scavenger hunt around your house or at a local playground. Try Letterboxing, which involves parks, hiking trails, and treasure!

Ultimate Playground Challenge. Number the stations at a local playground and have kids try to finish the stations in their personal best time. Older kids might want to compete against each other or a parent.

Great Outdoors. State parks offer hiking/biking trails, fishing, kayaking, canoeing (rent or bring your own), and guided nature talks. Also, try gardening or help clean up a local park.

Board Games. From Jenga to Twister to Clue, board games and role-playing games are great for families. Make this a community service outing by visiting an assisted living center to play games with residents who often don't have family of their own to visit them.

Get Crafty. Build with Legos or blocks. Scrapbook. Visit a make-your-own pottery store. Check class schedules at your local craft store.

No Scorekeeper. Play for the fun of it! Don't keep score...or choose activities that don't require a scorecard: kite flying, Frisbee/Frisbee golf, dancing, hide-and-seek, yoga.

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References

Kid-Safe Herbls for Health

Herbs not only enhance the flavor of foods, they provide a gentle, powerful, and natural approach to wellness. There are many kid-safe herbs that can be used as a tonic to support overall health, to support immune function, and to soothe common complaints such as a tummy ache or sore throat. Herbal remedies for children are commonly prepared as tinctures, infusions, or teas.

A tincture is a liquid preparation of an herbal extract (the medicinal parts of the herb). Tinctures are usually administered by mouth. For children, look for tinctures extracted in vegetable glycerine or apple cider vinegar--these will be sweet and safe for kids.

Infusions, while prepared similarly to tea, do not contain leaves from the tea plant Camellia sinensis (e.g., black, white, and green tea). Infusions are prepared from the delicate leaves and flowers of herbs. A steeping process extracts the beneficial components of the herb: Place the plant parts in a jar and cover them with boiling water. Allow the liquid to sit for as long as you'd like, unless otherwise instructed. The longer the steeping process, the more potent the infusion will be. Infusions can be added to hot or iced beverages, and in cooking.

Herbal teas are made using water and are the easiest to prepare--but tend to be the least concentrated way of using herbs. You often have to drink larger quantities to achieve the same medicinal benefit than if you were using a tincture or infusion. But don't discount its health benefits: An herbal tea is a real delight when you are nursing a cold. Check labels when buying packaged herbal teas--some will contain Camellia sinensis (the tea plant) and may contain caffeine.

A wide variety of recipes exist for herbal beverages. Follow herb preparation instructions carefully--especially boiling time and steeping time. Otherwise, the medicinal properties of the tea may be too strong or weak, bitter, or flavorless.

Herbal beverages, hot or iced, children may enjoy:
Fall: Astragalus, black elderberry, raw honey (immunity booster, cold remedy)
Winter: Ginger, cinnamon, lemon balm, hibiscus, raw honey (warming, good for colds)
Spring: Stinging nettles, rosehips, milky oat seed, raw honey (allergen fighter, especially at change of seasons)
Summer: Chamomile, lemon balm, rose hips, raw honey (calming, cooling)

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References

The Butterfly Inside You: The Tiny, Mightly, Thyroid Gland

A busy butterfly lives just below your Adam's apple that is responsible for the regulation of your inner state of balance, or homeostasis. Like a butterfly, the thyroid quietly goes about its business without getting much attention until your doctor checks it with her hands during a routine exam. Unless something unusual is found at that time (e.g., swelling) or symptoms manifest that indicate a problem, there won't be much further ado about your thyroid.

Let's take a moment to find out what the thyroid does, how to know if there's a problem, and how to keep your thyroid healthy.  The thyroid is part of the endocrine system, which includes the pituitary gland, hypothalamus, thymus, pineal gland, testes, ovaries, adrenal glands, parathyroid, and pancreas. It makes hormones (e.g., T3, T4) that travel through your bloodstream and regulate your metabolism, brain and heart function, and reproductive and menstrual cycles.

When the thyroid is not functioning properly, a chain reaction of hormonal events takes place that involves many other glands/hormones of the endocrine system and the bodily systems they regulate. The end result is one of two primary types of health conditions: hyperthyroidism or hypothyroidism

Hyperthyroidism results when the thyroid is overactive. Think of hyperthyroidism like a butterfly that can't stop fluttering its wings. Everything is on overdrive, including metabolism, frequency of bowels, emotions (anxiousness), increased sweating, and--for lady butterflies only--very light menstruation or cessation of the menstrual cycle. This butterfly often feels hot and can't maintain a healthy weight. There are also bouts of exhaustion from trying to maintain this intense state of arousal.

Hypothyroidism results when the thyroid is underactive. This butterfly just can't get its wings to go. It's gained weight, feels sluggish, and has brittle hair and nails. It feels cold and tired, is kind of depressed, and suffers from constipation. The lady butterflies usually have irregular, heavy menstruation.

5 Ways to Keep Your Thyroid Healthy

1. Eat from the sea. The sea provides many natural sources of iodine, a building block of the thyroid hormone. Salt has a high concentration of iodine, but it can raise blood pressure. Instead, opt for saltwater fish, or try seaweed in a salad. Cod and halibut are high in selenium, which protects the thyroid gland during periods of stress and helps regulate hormone synthesis. Fish oil provides essential fatty acids that reduce inflammation, which plays a role in causing autoimmune diseases.
2. Eat from the earth. Eat foods high in B vitamins, which are precursors to thyroid hormones and influence cell energy. Balance your diet with poultry, nuts and seeds, legumes, and whole grains. Red meat provides iron, zinc, magnesium, and other minerals essential for thyroid hormone function, and the health of other bodily systems affected by thyroid disorders (skin, hair, metabolism).
3. Relax. A daily relaxation practice, such as just 10 minutes a day of silence and deep breathing, can make a difference in the state of mind and body.
4. Move it! Exercise at least 30 minutes a day. Yoga is particularly good for thyroid health, including poses such as butterfly, fish pose, shoulder stand, and child's pose.
5. Get supplemental insurance. Our diets aren't perfect, so supplementing with a vitamin/mineral or botanical (herb) regimen can provide extra insurance against exposure to stress, toxins, and perhaps your own family history. Be sure to consult with Dr. Bossio about the best nutraceutical products for you.

Resources

• American Association of Naturopathic Physicians. "Natural Therapies for Hypothyroidism.." October 11, 2013.
• American Thyroid Association. "ATA Patient Education Web Brochures."  Accessed May 2015.
• Hormone Health Network. "Your Thyroid: What You Need to Know.." Accessed May 2015.
• Women to Women."Alternative Hypothyroidism Treatment.." Accessed May 2015.

Image Attribution: Blaj Gabriel/bigstockphoto.com

Power of Juicing

While fresh, whole forms of produce are often best for our bodies, there are times when you might not be able to chow down on mixed veggies. For example, during times of illness or stress, appetite and digestive patterns can change, rendering our bodies less efficient at digesting and absorbing nutrients. That makes juicing an ideal way to nourish your body with the important nutrients found in nature's bounty.

Juicing extracts the juice from fresh fruits or vegetables. The resulting liquid contains most of the vitamins, minerals, and plant chemicals (phytonutrients) found in the whole fruit. However, whole fruits and vegetables also have healthy fiber, which can be lost in the process of liquefying, especially if you remove the skins from fruits and vegetables.

Juicing can provide a healthy quick fix for busy mornings or eating on the run. When it comes to kids, juicing can be a fun and tasty way to get them to eat foods they tend to push off the plate. For all ages, juicing is an alternative to taking a multivitamin, provided there is variety in your selection of fruits and vegetables. As always, try to use organic products.

Juicing Tips

You can find many juicing recipes online and in books. Or, experiment with mixing up your own combinations of fruits and vegetables to suit your taste.

When juicing, keep some of the pulp. It contains healthy fiber and can help fill you up.
Many juicing recipes use only fruits and/or recommend adding additional forms of sugar - be it honey or agave. It may be best to first taste your juice for sweetness and blend in sweetener, if needed.

Many prepared juices and juice smoothies may contain more sugar and calories than you realize; these extra calories can contribute to weight gain. Read labels.

References

Nutraceuticals for Healthy Hair, Skin, and Nails

The condition of your skin, nails, and hair are a reflection of your overall state of health. A variety of factors can affect their condition, including genetics, exposure to tobacco smoke, sun damage, medication and drug use, and nutritional deficiencies. Eating a well-balanced diet is the best way to keep the integumentary system--that's your hair, nails, and skin--healthy. Additionally, vitamin supplementation can support the biological processes that maintain the health of the integumentary system. Supplementation can be especially important for helping to tame the symptoms of hypothyroidism, which is known to adversely affect the condition of hair, skin, and nails.

Vitamin formulas for healthy hair, skin, and nails contain many of the same nutrients that your entire body needs for growth and maintenance of cells. Hair, skin, and nails also respond well to vitamins that support keratin production. Keratin is a protein that is an essential building block for the integumentary system. Talk to Dr. Bossio about the following key supplements that can give strength and shine to your hair, skin, and nails.

Biotin & the mighty B vitamins. The B-complex (B12, B3, and B6) is vital for hair and skin growth. Biotin, also a B vitamin, is sometimes used to help reduce or prevent hair loss. Some people do not get enough biotin in their diet, resulting in a deficiency. In such cases, research has shown taking biotin supplements may help alleviate hair thinning. Biotin-rich foods include peanut butter, eggs, avocados, legumes, and bananas.

Vitamin D is important for hair follicle cycling, especially for individuals who live in northern parts of the United States where sunlight is limited. Salmon, mushrooms, beef liver, and grains are great sources of vitamin D.

Zinc is a key mineral for hair growth, wound healing, healthy skin, and immune function. Zinc is found in foods such as red meat, oysters, lamb, turkey, pumpkin seeds, and chocolate.

Horsetail, a herb, acts as an antibacterial and has a remineralizing effect. It is rich in flavonoids, potassium, and silicon, which are vital to the functioning of rapidly growing tissues such as skin and nails. It also has a key role in the synthesis of collagen.

Vitamins C & E both have many important functions, including protecting cells from damage and boosting immunity. Good sources are seeds, dark green veggies, safflower oil, and citrus fruits.

Essential fatty acids. Omega-3 and omega-6 fats have been shown to reduce inflammation and support skin and scalp health. You can obtain essential fatty acids from eating cold-water fish such as mackerel, salmon, sardines, anchovies, tuna, pollock, or shrimp. However, these fish can contain high levels of heavy metals--that's not a good thing. Limit your intake of these fish to just two or three times a month. If you are averse to eating fish, or are vegan, a flaxseed oil supplement is a good alternative.

Resources

• National Institutes of Health. "Vitamin and Minerals Supplement Fact Sheets." Accessed May 2015.
• Szyszkowska, B., et al. "The Influence of Selected Ingredients of Dietary Supplements on Skin Condition." Postepy Dermatologii i Alergologii 31, no. 3 (June 2014): 174-181. .

Image Attribution: Subbotina Anna/bigstockphoto.com

Brazil Nut Butter

Making freshly ground nut butters at home gives you the opportunity to enjoy these nutritious spreads without added sugar, salt, or preservatives often found in store-bought varieties.

Note: There is a 2 to 1 ratio of nuts to nut butter. To make 1 cup of nut butter, start with 2 cups of shelled nuts.

Ingredients: 

• 2 cups organic raw nuts
• Optional flavor add-ins (all to taste; opt for organic or locally sourced):
• Salt
• Stevia, honey or maple syrup
• Vanilla or almond extract
• Cocoa powder or cacao nibs*
• Puree of dried fruit or dried fruit bits* (apricot, raisin, cherry, cranberry)

*The former creates a smooth spread, the latter chunky.

Original preparation:

1. To make the nuts more digestible, soak and dehydrate the nuts to extract phytic acids (compounds that bind minerals). Before grinding, soak nuts in water and cover for 8-12 hours. Dehydrate about 10 hours.
2. To add a distinctive, warm flavor, toast the nuts before grinding. Toast nuts on a dry baking sheet at 400°F until nuts are fragrant and lightly browned, 5 to 10 minutes. Watch closely; nuts easily scorch. Nuts should be cool to the touch before grinding.

Equipment:
Food processor or high-speed blender (e.g., Vitamix).

Directions: 
Place nuts into a food processor and start blending, leaving out the optional flavor add-ins. Blend for 11-12 minutes. You may need to grind at various speeds or intervals until you reach the consistency that meets your taste preferences. The nuts will go through several stages and you'll need to keep pressing the contents into the center of the blender as you go through the process. The nuts will crumble, clump, ball, redistribute, and then finally ... the oils will release, and you'll have a nice spread.
Mix in your choice of flavor add-ins by hand. Nut butter keeps in the refrigerator for about a month.

Resources: 

• Anton Health and Nutrition. "Homemade Nut Butter." Radiant Life Company. "That's Nuts! A Complete Guide to Soaking Nuts and Seeds."

Image Attribution: Robyn Mackenzie/bigstockphoto.com

Brazil Nuts (Bertholletia Excelsa)

Reaching 160 feet tall and living up to 700 years, Brazil nut trees produce fruit in pristine forests, native to regions such as the Guianas, Brazil, Peru, and Venezuela. Native Amazonians cherished these behemoths for their delicious nuts, which provided them much-needed protein, fats, and other essential nutrients.  Indeed, Brazil nuts are calorie and nutrient dense. High in mono- and polyunsaturated fats, including omega-6 fatty acids, a one-ounce (6-7 nuts) serving provides about 185 calories, 5 grams of protein, and a rich supply of magnesium, phosphorous, potassium, and selenium. In fact, Brazil nuts are the highest natural source of selenium (543 mcg in 1 oz.).  A potent micronutrient, scientific evidence to date suggests that selenium might play a role in the prevention or treatment of heart disease, cognitive decline, liver disease, some types of cancer, and thyroid disease. Selenium concentrations are highest in the thyroid gland, and it has a vital role in the functioning of the gland. Just two Brazil nuts a day make it easy for most people to meet their daily selenium requirement.

Don't go overboard on Brazil nuts--too much selenium in the diet can cause brittle nails, alopecia, rash, upset stomach, and fatigue. The Institute of Medicine of the National Academy of Sciences advises a maximum limit of 45 mcg of selenium for kids and 400 mcg for adults daily. The best way to enjoy Brazil nuts is to combine a few with other types of nuts, seeds, and raisins. Sprinkle on salad, yogurt, or blend into a smoothie.

Resources

• National Institutes of Health. "Selenium: Dietary Supplement Fact Sheet." Accessed May 2015.
• National Institutes of Health. "Selenium: Fact Sheet for Consumers" Accessed May 2015.
• Nutrition and You. "Brazil Nuts Nutrition Facts." Accessed May 2015.

Image Attribution: Hans-Joachim Schneider/bigstockphoto.com

Reflexology for Thyroid Health

Reflexology is a gentle, complementary and alternative medical (CAM) therapy in which pressure is placed along reflex points on the feet, lower leg, hands, face, or ears. A Reflex Map identifies various reflex points and corresponding regions or systems throughout the body. A certified reflexologist uses specific patterns of touch and pressure to stimulate these points.

The theory that underlies reflexology is that stimulation of the reflex points opens the flow of energy (referred to as Life Force or Chi) and nutrients throughout the body. It is believed that reflexology taps into the body's natural healing process by enhancing the functioning of the lymphatic system (a major part of the immune system), which helps move fluids and waste products from within the tissues into the circulatory system, ultimately for excretion from the body.

Generally, reflexology is suitable for everyone, from newborn babies to those receiving end of life care. A reflexologist tailors each session to the individual, taking into account both physical and emotional factors that might be affecting you. Reflexologists aim to work alongside both allopathic and holistic healthcare practitioners to promote well-being for their clients.

CAM researchers have investigated reflexology for a variety of health conditions, such as breast cancer, diabetes, anxiety, back pain, menstrual issues, post-operative recovery, chronic fatigue, and thyroid dysfunction. The premise for treating thyroid conditions with reflexology is that opening the energy flow through the thyroid gland can balance both hyperthyroid and hypothyroid conditions by supporting the gland in regulating homeostasis, the body's ideal state of equilibrium. In some studies of thyroid goiter or cancer, reflexology reduced pain and promoted relaxation, which can boost healing.

While there have been promising results in many case studies (of just one person or a small group), there is still a need for further research to definitively indicate the effectiveness of reflexology for treating illness.

Resources

• Reflexology Association of America. "Reflexology USA"
• Reflexology Research. "Reflexology for Thyroid." Accessed May 2015.
• Reflexology Research Project Presents."Reflexology Research"

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Lemon Balm (Melissa officinalis)

Native to Europe, lemon balm's clusters of small, light yellow flowers grow all over the world. It is found in backyard herb gardens, in crops grown for medicine and cosmetics, and is used to scent candles and furniture polish. In the spring and summer, the flowers grow where the leaves meet the stem. If you rub your fingers on these leaves, your fingers will smell tart and sweet, like lemons. The leaves are similar in shape to mint leaves, and come from the same plant family.

As far back as the Middle Ages, lemon balm was used to soothe tension, to dress wounds, and to treat ailments such as toothaches, skin irritations, and sickness during pregnancy. As a medicinal plant, lemon balm is considered a calming herb that has traditionally been used to soothe menstrual cramps, reduce stress and anxiety, promote restful sleep, and ease gastrointestinal complaints (e.g., indigestion, gas, bloating, and colic). It is often combined with other herbs in teas or tinctures for relaxation, such as valerian and chamomile. In modern times it has been used to treat cold sores (oral herpes).

In Europe, lemon balm has been used for treating thyroid problems and has shown an ability to regulate thyroid hormone production. It has been used in the U.S. as a complementary treatment for Graves' disease, an autoimmune condition in which the thyroid gland is overactive.  Lemon balm may be formulated as a tea, tincture, or cream/ointment. Herbs do interact with other medicines and should not be taken without consulting Dr. Bossio for appropriate dosing.

Resources

• Restorative Medicine. "Database Search: Lemon Balm and Thyroid Disease."
• University of Maryland Medical Center. "Lemon Balm." Reviewed April 4, 2012.

General Herb Information

• The Herb Society of America. "Guide to Lemon Balm."
• University of Maryland Medical Center. "Hyperthyroidism." Reviewed April 4, 2012.

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Summer Skin Naturally

Summer fun brings with it outdoor activities, fresh air, and lots of sun! Sunshine can be especially healthy because our bodies use it to create immune boosting Vitamin D, in which many people are deficient. To make Vitamin D, sunshine has to hit your bare skin directly. That's why a certain amount of sun exposure is actually great for you. However, too much sun can cause your skin to burn, creating damage to the cells, increasing your risk for skin cancer, and encouraging premature wrinkles. The key is to find the balance between healthy immune boosting sunshine and overexposure.

If you are planning outdoor activities, here are some guidelines for healthy summer skin:

1.Know Your Limit. We tolerate the sun differently based on genetics. People with fair skin tend to burn much quicker and need less exposure. It's important to know what your threshold is. If you have fair skin, start with only 5 minutes of sun on your bare skin before using sun protection. If you have a darker skin tone, you might try a few minutes longer. It also depends on the location of the sun and the time of year. At the peak of summer, UVB rays can be especially potent. Use your best judgement and aim for smaller amounts of exposure more frequently to get the best immune boost.

2. Avoid Toxic Sunscreens. Many sunscreens on the market contain toxic chemicals that get absorbed directly into your bloodstream when applied to your skin. If you are going to be protecting your skin with sunscreen, use all-natural alternatives. One excellent resource to find the perfect suncscreen is the Environmental Working Group  Guide to Safer Sunscreens.

3. Try a Cover-up. Another safe alternative is to cover your skin. UVB rays need to contact your skin directly to do damage. That's why we get tan lines in areas that are covered by our clothes. Some helpful coverups include bathing suit cover-ups and wraps, hats or shawls, or even shirts with long sleeves. If you are going to be adding layers of clothing as a cover-up option, it is important to stay cool and hydrated.

Sometimes, even our best attempts to avoid overexposure can fail, resulting in a sunburn. Or, maybe you have sun damage from the past. Here are some tips to help heal and repair the skin:

1. Aloe Vera. For immediate sunburns, apply a light layer of fresh aloe to the skin. If you have an aloe plant, simply snap off a few stems, break them open, and apply the pulp directly to your skin. The gel will not only cool the skin, research is showing that properties in the plant help moisturize and heal the skin. You can also get gels made with healing Aloe oil from your local healthfood store.

2. Antioxidants. To repair damage from the inside out, add potent antioxidants to your diet. These powerful nutrients help to both protect the skin and heal it from sun damage. Foods high in Vitamin C are especially healing for the skin such as papayas, bell peppers, strawberries, broccoli, and pineapple. Add these to your salads, fresh smoothies, or eat raw.

References

• "Will rubbing aloe vera on your sunburn help?" University of Arkansas Medical Science. http://www.uamshealth.com/?id=6046&sid=1
• Pizzorno, Joseph E., and Michael T. Murray. 1999. Textbook of natural medicine. Edinburgh: Churchill Livingstone.

Image Attribution: vasantdave/freeimages.com

Papaya

Papayas are tropical fruits that are high in Vitamin C, providing over 300% of your daily need in one serving. They are also high in Vitamin A, making them a great nutrient-rich food for the skin. Papayas have other amazing health benefits as well that make them a summer super food. They are rich in antioxidants, carotenes, flavonoids, and minerals. Because they are high in fiber, it helps the body absorb the sugars they contain at a slower rate. They help promote the health of the cardiovascular system, digestive system, and provide protection against colon cancer, rheumatoid arthritis, and macular degeneration. Because papaya contains the digestive enzyme, papain, it also helps aid in digestion and can reduce inflammation. To get more papaya in your diet consider eating it fresh, blending it in smoothies, or adding it to salads. Papaya seeds are edible, and some like their slightly peppery flavor but you do not have to eat the seeds to get the many health benefits of the fruit. Simply scoop them out and eat the Papaya like you would any other melon.

References

• "Papaya". World's Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47
• Rakhimov MR. Pharmacological study of papain from the papaya plant cultivated in Uzbekistan (Article in Russian). Eksp Klin Farmakol 2000 May-Jun;63(3):55-7. 2000.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220

Image Attribution: aladin66/istockphoto.com

Hawaiian Popsicles

This light, refreshing treat contains all natural ingredients to help you beat the summer heat. Dairy-free, gluten-free and lightly sweetened.

Ingredients

• 13.5 ounces coconut milk
• 2 cups fresh or frozen cubed Papaya
• 1 banana

Directions
Pour ingredients into a blender and puree. Pour into popsicle molds and freeze at least 4 hours. Serve.
 

Sunny Trio: Vitamins C, D, and E

For added skin protection and cellular repair, add in this potent vitamin trio by eating vitamin-rich foods or by taking them in supplement form. Vitamin C is an essential skin nutrient because its potent antioxidant properties help repair sun damage. It is also absolutely essential for collagen repair. This can help protect your skin from premature aging and sun damage. Vitamin E is another critical skin nutrient with potent antioxidant properties that help protect your cells from the damage caused by free radicals. Vitamin E is essential for the overall health of your skin, and has cancer-fighting properties that make it a great skin supplement. The final skin nutrient is Vitamin D, which plays a significant role in wound healing and tissue repair, and makes the skin less photosensitive and susceptible to sun damage. Most people have low or deficient levels of Vitamin D in their system. You can add vitamins C and E to your diet by eating fresh summer salads full of fruits and veggies. Try to add in as many colors of the rainbow as you can when selecting produce. Add in fresh smoothies filled with leafy greens, citrus fruits, melons, and healthy oils like wheat germ and sunflower. Vitamin D can only be added with either sun exposure or in supplement form. Before adding nutrients in supplement form, talk with Dr. Bossio. Vitamin E and D are both fat soluble and must be used at the correct dose. In addition, Dr. Bossio can help you choose high quality supplements from reputable companies.

References

• United States Department of Agriculture, Agricultural Research Service: USDA Nutrient Database for Standard Reference, Release 13, 1999.
• Mindell E. Earl Mindell's Supplement Bible. Mindell paperback, 1998:20.
• Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA 2007;297:842-57.
• Marz, R. (1999). Medical Nutrition. 2nd Edition. Omni-Press. Portland, OR: 235-241..
• "Vitamin D and Skin Health". Linus Pauling Institute Micronutrient Research for Optimal Health. Oregon State University Website.

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Tumeric (Curcuma longa)

Turmeric is a spice that comes from the root portion of the Curcuma longa plant, and has been used medicinally throughout the world. It is what gives mustard its yellow color, and is one of the star ingredients in curry. Turmeric has many cancer-fighting properties, making it a great addition to anyone concerned about skin cancer. Turmeric also has anti-inflammatory properties that help with conditions like IBS and Rheumatoid Arthritis. It also has been shown to inhibit the growth of cancer cells, and is especially effective for breast, prostate, lung, colon, and prostate cancer. This super food also helps lower the risk of leukemia, improves liver function, boosts the cardiovascular system, helps lower cholesterol, and may offer protection against Alzheimer's Disease. Everyone can benefit from having more Turmeric in their diet. Try adding it to egg salad and deviled eggs for a brilliant yellow color, use it to flavor rice and soups, add it to salad dressings, or season steamed veggies with it. Be careful, its potent yellow color can stain!

References

• "Turmeric" World's Healthiest Foods.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78
• Aggarwal B. Paper presented at the U.S. Defense Department's 'Era of Hope' Breast Cancer Research Program meeting in Philadelphia, PA, October 5, 2005,. reported in NUTRAingredients.com/Europe "Turmeric slows breast cancer spread in mice."
• Balasubramanian K. Molecular Orbital Basis for Yellow Curry Spice Curcumin's Prevention of Alzheimer's Disease. J. Agric. Food Chem., 54 (10), 3512 -3520, 2006. 10.1021/jf0603533 S0021-8561(06)00353-0, Web Release Date: April 20, 2006. 2006.

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Summer Skin Wraps

Skin wrapping is the process of applying potent substances to the skin that are healing and nourishing. Sometimes a wrap is used to hold these healing salves next to the skin and keep them slightly moist for optimal absorption. They can be especially useful for anti-aging skin care regimes, and for healing sunburns and sun damage. To heal a sunburn, add in fresh extracts of cucumber and aloe. Research shows that both contain phytonutrients that help heal the skin, reduce inflammation, are rich antioxidants, and have cancer-fighting properties. They are very moisturizing and cooling to the skin as well. Use a cool wrap made from 100% cotton to help sooth the skin. 

Cucumber Aloe Skin Wrap Recipe

• 1/2 cucumber
• 3 pieces of fresh aloe vera.

Coarsely chop the cucumber and use a blender to make it into a smooth mass. Put the mass in a strainer to get rid of excess water. Remove the meat from the aloe vera and rinse it under running water (the yellow juice in aloe vera will be itchy on your skin so it needs to be washed off). Place the aloe meat in the blender and blend until smooth. Mix the cucumber and aloe together in a bowl to form a paste. Apply the paste to your skin and lightly wrap with a cool cotton cloth. Replace wrap every 5 minutes once the skin begins to warm up. This helps to keep the body cool, and keeps the sunburn from being aggravated by a buildup of excess heat. 

Image Attribution: S847/istockphoto.com

Oral Hygiene and the Health of the Body

Years ago, a physician who suspected a patient had heart disease would probably not refer him to a gum specialist. The same holds true for diabetes and arthritis. Times have changed. The past 5 to 10 years have seen a growing body of research linking the health of your mouth to the overall health of your body. According to the American Dental Association, 40 percent of people with gum disease also have a chronic health condition. What's feeding the link? Not taking proper care of your mouth results in bacterial growth, which causes inflammation that not only spurs diseases of the teeth and gums, but can cause problems for other body systems if left unchecked. Oral problems can also be a symptom of other diseases such as diabetes, arthritis, and heart disease.

Several factors can affect oral health--it's not just about brushing and flossing. The health of your mouth and teeth is affected by diet (frequent consumption of processed and high-sugar foods/beverages), stress levels, quality of sleep, poor digestion, deficiencies in minerals and vitamins, and medication.

Living with a chronic health condition can have detrimental effects on oral health. "For example, many medicines ... can reduce the amount of saliva in your mouth, resulting in dry mouth," says Dr. David Albert, associate professor of clinical dentistry at the Columbia University College of Dental Medicine. "Patients with asthma often breathe through their mouths, which can result in dry mouth, increased plaque formation, and gingivitis." 

As previously mentioned, oral health has been related to several other health concerns.

Diabetes. One complication of diabetes is gum disease that results from impaired blood flow through the blood vessels. When the gums don't receive sufficient blood flow, they become weak and vulnerable to infection. If diabetes is not properly managed, high glucose levels in the mouth will promote bacterial growth.

Heart disease. Chronic bacterial infection of the gums, or periodontal disease (PD), has been linked to increased risk of heart attack and stroke. Researchers are still examining the exact reasons for this connection, but it has been suggested that PD increases inflammation, a risk factor for heart disease. It's also possible that bacteria from the mouth travels into the bloodstream and adds to buildup of plaque in the arteries. While there isn't a direct cause-and-effect relationship, both PD and heart disease share common risk factors including smoking and diabetes.

Arthritis. In a recent small study, bacteria from the mouth was found in synovial (joint) fluid in people with knee arthritis. For some participants in these studies, there was a genetic match between the bacteria in the mouth and that found in the joint fluid. Further research is required.

Oral Hygiene Habits that Benefit the Whole Body
You are the best advocate for the health of your teeth and mouth. On a weekly basis, check inside your mouth for swollen or bleeding gums; foul mouth odor that does not go away; cracked, chipped, or discolored teeth; tooth and/or jaw pain; and sores or lesions on the gums, cheeks, or tongue. Any of these can be symptomatic of more serious health problems and should be brought to the attention of your doctor. The best way to prevent such problems from developing is to maintain healthy dental hygiene habits:

• Eat a balanced diet without excessive sweets. As far back as the 1940s, researchers like Weston A. Price observed the role of nutrition in dental and physical health. Price was one of the first to conclude that "foods of commerce," such as flour, sugar, and processed food products cause nutritional deficiencies (especially in vitamins and minerals) that result in dental and general health problems.
• Don't smoke or use smokeless tobacco products.
• Brush at least twice daily--after breakfast and before bedtime. Floss daily. Brush the tongue. Replace your toothbrush at least every three to four months.
• Drink plenty of water.
• Schedule regular dental visits, usually every six months.

Reference
Simple Steps to Better Dental Health. "Eight Steps to Dental Health." Updated June 27, 2014.

Resources

• American Heart Association. "Dental Health and Heart Health." Updated December 20, 2013.
• Case Western Reserve University. "Joint Failures Potentially Linked to Oral Bacteria." ScienceDaily. April 18, 2012.
• Live Science. "How Oral Hygiene Affects the Rest of You." October 4, 2013.
• Témoin, S., A. Chakaki, et.al. "Identification of Oral Bacterial DNA in Synovial Fluid of Patients with Arthritis with Native and Failed Prosthetic Joints." Journal of Clinical Rheumatology 18, no. 3 (April 2012): 117-121.
• The Weston A. Price Foundation. "Nutrition, Fluoridation, and Dental Health." April 28, 2014.

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