Tag Archives: wellness

Vitamin D and COVID-19

Food Sources of Vitamin D

In a pandemic, with a stay at home mandate, there is little you are able to control. However, self-care and diet are one aspect that you do have control over. What you and your child eat can contribute to how your immune system responds to COVID-19. Of particular interest, is the link between vitamin D and respiratory illness. Studies are linking individuals with vitamin deficiencies with more severe cases of COVID-19 and higher mortality rates.  Vitamin D plays an important role in immune function, including fighting diseases.  It has been linked to severity of respiratory infections in the past such as influenza. 

Here are a few ways to naturally increase vitamin D intake:

Vitamin D from the Sun
  • Eat fish. It is found in fatty fish such as salmon and tuna. Eating six ounces of salmon gives you approximately 4,000 IU of vitamin D.
  • Go swimming. Vitamin D can be absorbed by the sun. However, to make enough, you need 15 minutes of sun exposure with no sunscreen and with lots of skin exposed such as wearing a swimsuit. Location and skin type can also affect absorption of vitamin D by the sun. 
  • Eat eggs. Vitamin D is found in egg yolks and can be enhanced by eating eggs from chickens that have been pasture raised. Why is pasture raised important? The chickens absorb sunlight when they are in the pasture, which adds more vitamin D to their eggs.
  • Read about it. Dr. Michael Holick, is a leading authority and researcher on vitamin D, he recommends 2,000 IU a day for adults and 1,000 IU for children. His book, The Vitamin D Solution, offers inexpensive, easy ideas to reverse vitamin D deficiency.

Science tells us vitamin D can reduce the symptoms of infectious diseases such as influenza and COVID-19. It plays an important role in bone and mental health as well. Enhancing intake is easily done with diet and sun exposure. However, it doesn’t hurt to supplement it, especially during a pandemic. When buying supplements make sure you buy from a quality source such as your chiropractor or O’Briens Pharmacy.

References

Grant WB, Lahore H, McDonnell SL, Baggerly CA, French CB, Aliano JL, Bhattoa HP. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 2020; 12(4):988.

Holick, M.F. Vitamin D Deficiency. New Engl. J. Med. 2007. 357:266-81.

Reduce Stress with Spaghetti Body

What is Spaghetti Body?

Spaghetti Body is a relaxation technique known as Progressive Muscle Relaxation . Progressive muscle relaxation involves tensing and relaxing muscle groups. In this activity, kids tense and relax muscles while pretending to be uncooked and cooked spaghetti.

What are the benefits?

Spaghetti Body teaches children how to relax their muscles when they are tight. Research shows progressive muscle relaxation can reduce anxiety and stress. Additionally, Spaghetti Body helps improve attention, mindful awareness, concentration, and self-concept.

How to practice Spaghetti Body at home:

  • Make you body straight and tight like a piece of uncooked spaghetti. Glue everything together and squeeze.
  • Breathe slowly in and out through your nose. Your belly should rise as you breathe in and fall as you breathe out.
  • Notice how you feel. This is what happens to your body when you are mad or nervous.
  • Imagine that your uncooked spaghetti noodle is being placed in a pan of hot water. The noodle is wet and it begins so soften.
  • Breathe in as you curl your toes in and scrunch your feet. Hold for one, two, three. Breathe out as you start to wiggle your toes and let your feet begin to soften just like a wet, warm, noodle. Wet noodles are relaxed and wiggly – not tight and stiff.
  • As you breath in tighten your legs. One, two, three. As you breathe out start to wiggle your legs and let them relax.
  • Take a deep breath in and make your hands into tight fists and your arms straight and tight. Hold for one, two, three, now let all the air out as you relax your fingers and arms into a wet wiggly noodle.
  • Take a deep breath in as you bring your shoulders up by your ears. Scrunch your shoulders. One, two, three. Breathe out as you let your shoulders begin to soften and relax down your back.
  • Close your eyes and scrunch up your entire face. Breathe in. One, two three, release your breath and let your face relax.
  • I like to squeeze a fresh lemon on cooked spaghetti noodles. If you would like lemon squeezed on your noodle raise your hand I will put a cotton ball with lemon essential oil in it.
  • Ta-da – you are a cooked spaghetti noodle! Scan your noodle to make sure all the tightness is gone. Let your body feel relaxed and calm. Breathe in and out through your nose slowly. Notice how you feel.

At Mindful Child, we like to pair Spaghetti Body with Spaghetti Pose, which is an activity from Mindfulness for Children: 150+ Activities for Happier, Healthier, Stress-Free Kids, by Dr. Tracy. This adds extra benefits such as deep breathing, tactile discrimination, and flexibility.

If you’d like to learn more activities for home or the classroom sign up for the Mindful Child Teacher Training and become a kid’s yoga teacher!