The Effects of Diet and Lifestyle on your Child’s Development Abir Hamza-Goodacre BANT Registered Nutritionist BSc, MSc, mBANT, CNHC

About Nutritional Therapy Application of nutrition and health science to enable individuals to maximise their health potential Patient-led, personalised, evidence-based approach to health Address genetic, lifestyle and environmental determinants of health Nutrition Practitioners take a full case history to more fully understand the aetiology of a patient’s symptoms and provide practical dietary and lifestyle advice tailored to the individual Health as a positive vitality, not simply the absence of disease

Today’s talk Whole body approach Genes play a part The gut-brain connection (or ‘axis’) Physiological factors affect behaviour Common causes of physiological imbalances How to support the gut and improve nutritional status Lifestyle considerations Importance of balancing blood sugar

“It is impossible to separate the health of your body from the health of your brain, and healthcare that ignores the brain will always be incomplete care.” Why isn’t my brain working? 2013

Whole body approach The brain is affected by the body’s biochemistry The body’s biochemistry is affected by genetic, diet and lifestyle factors, for e.g. exposure to environmental toxins, medication, stress, sleep Children with learning, developmental, motor and behavioural challenges relating to the brain (neurological) have similar root causes and underlying imbalances These children routinely exhibit a similar cluster of physical symptoms and diagnoses, not just related to behavior (gut)

Genes play a part We all have genetic predispositions Certain learning, developmental, motor and behavioural challenges likes ASD are likely to have multiple genes responsible rather than a single gene The interaction of genes with environmental factors also affects the expression of a gene – epigenetics Epigenetics – diet and lifestyle

The gut-brain connection “All disease begins in the gut” Hippocrates 80% of our immune systems reside in the gut Studies show that toxicity in the gut affects the brain Studies have shown a prevalence of leaky gut, low levels of beneficial bacteria, inflammation and immune reactions to food in children with ASD One research paper indicated that unrecognised GI disorders may contribute to behavioural problems in non-verbal autistic patients

Physiological factors affect behaviour Digestion: poor digestion and nutrient deficiencies from impaired gut function causes incomplete absorption of nutrients --> physical and psychological symptoms Methylation: poor methylation, a process in the liver that metabolises neurotransmitters (chemicals that affect mood) --> irritability, ADHD, depression Detoxification: impaired detox pathways cause toxins like MSG, artificial ingredients, mercury and aluminium to build up --> irritability, aggression Inflammation: caused by toxins, immune reactions to food, imbalanced gut flora and yeast --> head banging, inability to cope Yeast: overgrowth results from imbalanced gut flora. Toxins released from the yeast can enter bloodstream causing symptoms --> foggy brain, dyspraxia Opiates: incomplete breakdown of gluten, casein, soy --> foggy brain, irritability, insensitivity to pain

Common causes of physiological imbalances Genetic predisposition Insufficient diets/poor digestion = nutrient deficiencies (Vitamins A, D, E & K, zinc, iron, calcium, B6, Omega 3s) Toxins/chemicals Overuse of antibiotics Infections Immune reactions to food (predominantly wheat, dairy proteins) Stress These stressors can influence gene expression leading to an increase in diagnoses of ADHD, autism and other developmental, learning and behavioural issues

How to support the gut and improve nutritional status

What should my child be AVOIDING? What should my child be INCLUDING? The 4 ‘R’ approach The 4 ‘R’s Remove any offending foods, chemicals, and other toxins that inflame and pose an obstacle to optimal nutrient absorption in the gut Replace what’s missing by increasing specific nutrients through a diet consisting of nutrient dense whole foods Re-inoculate with probiotics and pre-biotics Repair any damage to the intestinal tract by eating healing foods such as bone broth and liver What should my child be AVOIDING? What should my child be INCLUDING?

Increasing quality of food Eat a whole, clean diet that is largely free of preservatives, colourings and other additives Choose good quality protein – grass-fed meat, wild fish, organic free range eggs, free range chicken, organ meats, nuts & seeds, dairy Use healthy fats – Extra virgin olive oil, avocado, nuts and seeds, virgin coconut oil, butter, cheese, full fat natural or Greek style plain yoghurt Increase all vegetables and fruit Try to go organic Buy non-GMO food Reduce excess sugar and processed foods

Increasing digestibility of foods Offer bone broth regularly each week – healing on the gut, increases digestive juices. Add to sauces or use to cook grains Offer fermented foods with meals – coconut kefir (or regular kefir if not dairy- free), sauerkraut Juicing – good for getting a concentrated amount of nutrients. Don’t overdo it on high sugar fruits (pineapple, banana, mango). Add vegetables e.g. celery, carrots, cucumber, spinach Cook meat on the bone and offer one pots and soups to children with a sensitive gut Include raw foods where tolerated Soak beans, pulses and grains for at least 6 hours

Reduce the body’s toxic load Artificial colouring Artificial flavours Preservatives MSG Hydrolysed vegetable protein Yeast extract Artificial sweeteners Trans fats Avoid food additives Reduce exposure to toxins from the food chain Try to use more natural products in the home Try to go organic Ecover Lemon Bicarb

Lifestyle considerations Stress management – reduces stress hormone cortisol. High cortisol affects gut environment and can ramp up inflammation in the brain. Quiet reading, audio tapes, soft music, coping strategies Sleep hygiene – important for optimising REM sleep (mental function, memory mood) as well as Deep sleep (growth, repair). Establish regular bedtime routine, ensure room is dark, no screens at least 1 hour before bed (use night mode on ipdas/phones), ensure room is airy Reduce exposure to toxins – reduces toxic load on the liver and gut. Consider changing household products to more natural options, consider going organic Exercise - helps to manage stress, helps to balance blood sugar, improves mood. Engage your child in regular sports they enjoy

Importance of balancing blood sugar Blood sugar levels are held within a tight range A blood sugar imbalance can be caused when levels of blood glucose fluctuate out of that tight range High carb meals or snacks result in a sugar spike in the blood and then a sudden drop as insulin tries to bring the blood sugar back within the normal range Symptoms of blood sugar fluctuation include; irritability, poor concentration/ memory, headache, cravings for sugar and fatty foods, dizziness, feeling ‘spaced out’ Help your child to manage their blood sugar by including good quality protein, fat and carbohydrate (mainly from vegetables, GF grains and some fruit) in each meal

Some final thoughts… Looking at your child’s development, particularly if they have learning, developmental, motor and behavioural challenges requires a whole body approach Even small changes to diet and lifestyle can have a positive impact on your child’s health and wellbeing These changes need not be expensive Taking a strategic approach to your child’s health with the help of a qualified practitioner can help you to give them the most supportive nutrition and lifestyle plan

Disclaimer Abir Hamza-Goodacre’s recommendations are intended neither to diagnose nor to treat any diagnosed medical condition(s). Nutritional advice is not a substitute for professional medical advice and/or treatment. The aim of nutritional intervention is to facilitate the body’s own biochemical re-balancing and self-healing in an attempt to alleviate distressing symptoms.