Healthy, Happy Kids, Food and You.

 

So there we are with the kiddos, and they are hungry.  We just got home from work, we are tired and just want to play some Candy Crush…or drink a beer, but the villagers are restless and getting loud.  What to do?  We can toss the frozen pizza in the oven or microwave or actually get off our ass and prepare a meal.  Does it make difference?  Well of course it does.  The health and happiness of our children is one of the most important things, if not the most important things, to us.  I know, I know…some pizza or junk food every now and then is fine and also fun.  The key to our kids health starts with a  healthy gut. The trick is finding that balance of providing what we know to be healthy and what isn’t while keeping the kids healthy AND happy. 

 

For kids who exhibit signs of auto-immune diseases, such as eczema, allergies, ADHD, autism, obesity, Celiac’s or acne, the ability to have some junk food will be greatly diminished or completely eliminated altogether.  In these situations, it is likely that gut health has already been damaged and will have to be repaired.  For most of us, we just need to maintain a healthy gut.  The focus of this article is not to tell folks to avoid junk food altogether but to know when its reasonable and what some good options are when it is time to eat healthy. Healthy gut means healthy kid.  And a healthy kid is more likely to be happy!  Either way, here is some useful information that we can use to help us make sure our kids maintain a healthy gut and get the most out of their food.  (Get ya a cup of coffee and settle in...this is a long article.)

Let’s get started.  I wrote an article titled The Key to Health Starts With Your Gut back in June of 2011. In it, I discussed the role the gut flora (good bacteria), gut permeability, gluten and the relationship between our gut and our brain. In that article, there is also a link to a Podcast with Kris Kressor that I would recommend all parents listen to. Additionally, in that article I gave a few basic guidelines regarding maintaining a healthy gut:

• eliminate gluten (the protein found primarily in wheat, barley and rye)
• keep healthy fats in the diet (saturated and Omega-3's)
• avoid processed foods, artificial flavoring and coloring
• reduce sugar intake, especially high fructose corn syrup
• eat a lot of vegetables
• exercise
• eat foods with healthy bacteria in them such as fermented foods and yogurt
• reduce stress (this is more for us not the kids)
• reduce acidic foods and increase alkaline foods (vegetables are a great source, good luck getting kids to eat these…with some creativity, it can be done)
• reduce Omega-6's

For parents with kids who have ADHD/ADD, it is important to understand the role that gluten with gut health and the brain. Remember, a healthy gut equals a healthy brain.  If you can take the time to read the other article first and/or listen to the Podcast, it will help. If not, you will still learn a few things.
 

Let's start with a little history. Within the last hundred years or so, it is estimated that our consumption of sugar has increased about 10 times and we have introduced not only processed foods, trans fats but also genetically modified foods and commercially raised meats, that have a very poor health profiles compared to grass fed meats. All of this in the last 100 years, which is not enough time for us to make the genetic adaptations needed to tolerate these changes. As a result, cardio vascular disease, Alzheimer's, cancer, diabetes, obesity, depression and other behavioral disorders and Multiple Sclerosis, to name a few,  have increased as a result.

Another health issue that has grown exponentially since the early 80's is ADHD or ADD in children. Also the drugs used to treat them, is the largest growing market for pharmaceutical drugs for kids. And doctors are writing more and more prescriptions.  The more the medical industry can label, the more drugs that can be sold.

 

 

When we introduce high levels of sugar and carbs into a child's diet we are causing a rapid fluctuation in blood sugar levels. The body subsequently releases adrenaline and cortisol in response which activates our Sympathetic Nervous System (SNS) also known as the fight or flight response. Now this may not be a problem for all children but those who have food sensitivities (a sign of poor gut health) or who have been eating this way for a long time, this SNS response becomes a problem. It suddenly becomes more difficult to sit, listen, focus and behave when these hormones are released. So what are we told to do? Instead of looking at the underlying cause, our medical system suggests just give them prescription drugs which eventually makes things worse. An obvious fix for this should be avoiding excess carbs and maintaining regular consumption of healthy protein and fats.

Since the 70's, when most meat began to be raised commercially, the health profile suffered dramatically. A source of Omega-3's (EPA/DHA), which are essential for brain development and reducing inflammation, was suddenly taken out of our diet. Unless your kid is taking a fish oil supplement or eating grass fed meats, wild caught fish or raw dairy it is highly likely that they are already deficient in Omega-3's. Add to that the rise in sugar consumption and it’s no wonder why ADHD/ADD and other behavioral disorders and obesity are on the rise in children. It’s pretty scary.

There is more. Gluten, which is a protein found in many grains primarily wheat, barley and rye, is another problem. If you read the previous article, you will have a better understanding. Basically, gluten is bad, really bad. It damages our small intestine causing nutritional malabsorption, inflammation as well as causing many auto immune responses. What is the cure? Avoid gluten. Research indicates that 70-80 percent of all people with ADHD are gluten sensitive. The same study indicated that over half of those with ADHD have Celiac Disease, which is basically a severe systematic allergic reaction to gluten. The cure? Yes, again, avoid gluten. Additionally, children with ADHD have almost 300% greater risk of developing long term disorders like Bi-Polar disorder, Depression, Schizophrenia and Alzheimer's. So its extremely important to take this seriously.

Those with gluten intolerance or Celiac's experience several physiological reactions in the body in response to gluten. One of those reactions is an inflammation in the frontal lobes of the brain. That is the part that controls short term memory, planning, higher functioning and concentration. Pretty interesting, huh? In a 2005 study by Verkasalo, it was determined that cognitive function decline and underachievement in post-secondary education is 400% more likely with gluten sensitivity. So this affects adults as well.

The message is if someone has ADHD it is highly likely that they have gluten sensitivity or Celiac's, and likewise, it is highly likely that someone with Celiac's or gluten sensitivity has ADHD or other behavioral disorders. The message is also this:

• Identify sources of gluten. They are not only in foods but are in skin care products.
• Eliminate those sources of gluten.
• For those with ADHD or behavioral disorders, in addition to eliminating gluten, reduce overall carb load and add healthy fats, including Omega-3's, and proteins.

I know, first hand, about the challenges a child with ADHD may have. One of my kids was diagnosed with ADHD. I did some tinkering with his diet and found that when the gluten, processed foods and artificial flavor and coloring is gone, his grades go up, he can focus better, he remembers things better and overall, feels better. When those foods are introduced, all of those symptoms come back including feelings of being tired and having headaches. Its amazing what a little change in diet can do. I can't stress enough the importance of this to parents to really take a look at what their kids are eating and consider what long term effects that may have.

If you or someone you know has ADHD, take a close look at their diet. By a making a few changes in the foods we put in our body, not only do improve our gut health but we ensure that our brain, mood, memory and overall quality of life can improve.

So what about sugar????
 

Are we poisoning ourselves and our kids with too much sugar? First, let's talk about what sugar really is. All sugars are carbohydrates. Carbohydrates are chains of carbon, hydrogen, and oxygen. They can vary from complex starchy carb chains, like those found in sweet potatoes or simple "sugar" carb chains like those found in fruits. Glucose is the simplest form of "sugar" that our body can use as fuel.

When we digest carbs, the ultimate goal is to break them down to a usable form of energy, which is glucose. Our brain can only use glucose for fuel, thank goodness because the brain is primarily comprised of fat! The brain can also use ketones, which are byproducts of fat metabolism when we consume little to no carbs. Our kidneys are another organ that uses glucose as its primary fuel source. So the brain has to have glucose. No glucose means poor brain function which can range from poor memory to more serious conditions like Alzheimer's, Depression and Bi-polar disorder.

The brain uses about 4-6 grams of glucose per hour and the kidneys, significantly less, about 1 gram. If we do the math, this means our body only needs about 150 grams of carbs, or less, per day. Anything over that, and we are driving insulin up unnecessarily high, unless we are trying to gain weight. Remember, we have to have insulin but if we are not replenishing depleted glycogen stores, insulin drives glucose into the liver where it is converted to and stored as fat. If that isn't bad enough, when our insulin is high our brain is competing with it for glucose. And guess what?? If your brain isn't getting enough glucose, you know what it tells you to eat? That's right, more carbs...and before you know it, you are caught in a negative feedback loop that makes you crave carbs, diminishes cognitive function (stupid), store fat and develop insulin resistance (type-2 diabetes.)

Interestingly enough, our body has redundant systems to make sure our brain gets its glucose if we don't consume enough carbs. The body can do this by breaking down protein and fat. That's why there are essential fatty acids and amino acids...there are no essential carbohydrates. Simply put, we, as humans, are designed to function and be very healthy on a low carb intake, which makes sense since large amounts of carbs are relatively new to our diet. Nowadays, we are flooded with carbs everywhere we look and are told that we should have 6-11 servings per day!!! Total bullshit.  As usual, I am digressing...back to sugar.

There are several types of sugar. Here are four of the most common:

• sucrose (table sugar) a disaccharide made of one glucose and one fructose
• lactose (milk sugar) a disaccharide made of glucose and galactose
• galactose a monosaccharide found in animal products
• fructose (fruit sugar) found in...duh...fruit and is the sweetest of all the sugars

The two that we are going to talk about are the most commonly found: Sucrose and Fructose.

Here is the issue. Glucose is a primary metabolic fuel for the body...especially the brain. If the brain can't get enough glucose, the body uses fats and breaks down protein to glucose as fuel or the brain tells the body to eat more carbs. Remember if insulin, a fat storage hormone, is high, our body loses the ability to metabolize protein and stored fat and our brain suffers. The message is simple; reduce the insulin load by reducing the carb load.

Over the history of our existence, our bodies have learned to metabolize glucose very efficiently in the liver. Now enter fructose. Even though fructose is classified as a sugar it is metabolized completely different than glucose. Once consumed, fructose is not allowed to enter the bloodstream and is absorbed and metabolized solely by the liver. What other substances are not allowed into the bloodstream and metabolized solely by the liver? Yep, toxins. Hmmmm...

When fructose, which is very sweet, enters the body we begin to produce a hormone called ghrelin which stimulates hunger. This makes sense, when we taste or smell something good; nature has programmed us to eat. Ghrelin levels are reduced when insulin goes up. What releases insulin? Elevated blood sugar. This also makes sense because if our blood sugar is going up that means we are getting carbs and have probably had enough to eat.
 

Here is the problem. When we consume fructose, our body can't use it, like other toxins, and the liver has to do something with it. So what it does is actually pull more glucose out of the blood into the liver and begins breaking down fructose. The end result is the liver turning fructose into fatty acids, some of which make it to the blood as triglycerides, and the others as fat deposits in the liver.
So short version: fructose pulls more glucose into the liver, which reduces the ghrelin/hunger response, which signals a person to keep eating, which raises insulin, which prevents the brain from getting what it wants, and increases fat storage and fat deposits on the liver...also called fatty liver disease...which is common in alcoholics…and we eventually become sick and obese. So fructose, in many ways, is metabolized like alcohol and other toxins and causes some serious health problems.

Some sources of fructose are:

• fruit, which when eaten in its natural state contain fiber which diminishes fructose absorption
• table sugar-sucrose (50% glucose and 50% fructose)
• High Fructose Corn Syrup (HFCS) (55% or more fructose, the rest glucose)...the worst of all. Sweeter than sugar, cheaper to make, and found in just about everything processed, sold in a box, sodas and....drum roll...kids juices and snacks.

It was a genius marketing idea to put HFCS if everything because it is sweet, causing a ghrelin response (hunger), and lowers glucose so certain industries can make claims that it is lower on the glycemic index, thus furthering our "carb craving" so we have to eat even more...pretty smart. Too bad it is hepatoxic and makes us fat and stupid not to mention increase diabetes and cardio-vascular disease.

Thanks to the soda companies, HFCS consumption climbed from 3 million tons to 8 million tons in 1980. According to the Center of Disease Control, it was about this time that obesity and even type-II diabetes began to increase in not only adults but children as well...and continues to rise.

It is easy to now see how high levels of sugar and HFCS can cause a long list of health problems including behavioral and mood disorders. Check out these stats from the Center of Disease Control on ADHD and its rise in America. Hmmm...more disease=more medications=more $$ for drug companies. Also, I don't know about you, but I see a correlation here...increase in carbs=increase in ADHD and related illnesses. If you ever google "ADHD diet" you will find a long list of recommendations that look almost identical to Paleo Diet....coincidence?
 

One of the theories about fructose consumption dates back to the evolution of humans. For the majority of our existence, carbs were very scarce and often available on a seasonal basis. Fruit is the primary source of fructose. Fruits are usually ripe and in season in the fall. The large amount in fructose in fruits drive hunger and allow us to gorge on carbs and to build an extra layer of fat which allows to survive the winter more easily. The point is we are designed to be very healthy with low carbs and occasionally gorge on carbs...unfortunately most folks get caught in the latter.

Ever heard that sugar is addicting? Well, it’s true. Sugar meets all the criteria as addictive drugs...except its legal, cheap and everywhere. Here are the criteria for addicting substances:

• Tolerance is developed
• Withdrawal
• Persistent desire
• Negative consequences

Another problem with sugar is that it accelerates the production of AGE's (advanced glycation end products.) These are harmful products from metabolizing glucose that oxidize (this is bad) and increase free radicals which damages our cells. We need anti-oxidants to combat free radicals. Fruits, especially berries, contain anti-oxidants. Interesting how nature already figured this out and put fiber and anti-oxidants with sources of fructose and sugar. Its only when we remove sugar from its natural state that we exponentially increase its harmful effects.
 

Here is a great article that Gary Taubes, author of Why We Get Fat recently wrote for the New York Times. In it, he writes about the history of HFCS in the American Diet and the associated rise in diseases and provides some compelling evidence.

If you have kids, this video is a must see. It is a lecture given by Dr. Robert Lustig. The video is a little over an hour long…I know, I know that’s pretty long, but he goes into the microbiology of fructose and shows how it is a toxin...and gives the simple version too.  Some of you nerd-type like myself will enjoy it.
 

This is the message guys. Limit or restrict the use of sugar and fructose. First start by identifying sources and cutting back on those sources and replace them with healthier choices, like healthy meats, fats or vegetables or fruits.  Fruits contain soluble fiber and nutrients, but since they contain fructose we should limit consumption to one to two servings per day. If possible, replace sugar or other sweeteners with natural organic honey. It may contain more calories per serving but it contains less fructose than table sugar. And get rid of all those fruit drinks!! They are loaded with fructose.

So a real quick summary for a healthy gut and healthy kid:

·         Provide fruits and veggies…yes this may be a challenge

·         Healthy fats such as

o   Coconut oil

o   Saturated fats from healthy meats

o   Omega-3’s…from wild/grass fed sources or supplements

o   Olive oil

o   Butter from Grassfed cows

·         Avoid processed foods with artificial colors and flavors

·         Reduce overall gluten intake…for some kiddos, this may have to be all together

·         Limit sugar

·         Avoid high fructose corn syrup

Studies have shown that occasional exposure to certain toxins like alcohol and fructose can be very healthy for the liver and ensures that it maintains its effectiveness at removing "bad" stuff. But, like all things, too much can be very harmful. Don't panic. This doesn't mean you or the kids can't have sugar again...because you can. It just means, by educating yourself with some useful knowledge, you can make better decisions for not only yourself but for you family as well.

 

So, once again, if you don't take my word for it, please, seek out the knowledge and do your research...it can only help.  I believe in keeping our children healthy and happy, so work to find that balance that works for you and your family.  I also believe that the more we, as parents, better understand food and the human body the better we can ensure both the health and happiness for our kids…what else is more important than that?

If you made it to the end of this article, congratulations!  I know, it was longer than usual.  Please let me know what ya think.  It’s the feedback I get that keeps me motivated.

 

Additional Sources:

The Journal Of Attention Disorders, March 2006, 1-5. Verkasalo, M. “Undiagnosed Celiac Disease: A Risk for Underachievement.” Scandanavian Journal of Gastroenterology, 40:1407-12

Campbell-McBride, Natasha. Gut and Psychology Syndrome.  Medinform Publishing, 2010.