Children who are burning – How to improve children’s health

Each of us wants his children to be healthy, smart and clever. We hope that they have inherited the “right genes” from us. But genes aren’t everything; children may not even have inherited abilities or genetic stresses after all. It depends on which genes are actually activated during life. And we, their parents, can influence this to a large extent.

Nothing that happens in our bodies can happen without protein. Not only do they form the building blocks of our bodies, but they are also the main component of the enzymes that enable all biochemical reactions within the body to take place. If there were no proteins produced, not only would all tissue growth and repair stop, but all metabolic processes would also stop.

But what do we need for our body to produce protein? First and foremost, the amino acids that make up protein – we get these from food. But then there has to be a “command” to make them, and that comes from our genes. A gene is nothing more than the blueprint for a protein, and the moment it is active, the protein starts to form. But it is the word “active” that is important. Genes can be switched on and off by so-called epigenetic reactions (in particular, gene methylation, histone acetylation and regulation by microRNAs).

Most genes are active during periods of accelerated growth and development, that is, especially in childhood. However, the level of this activity depends largely on the lifestyle of the child – his or her diet, the amount of exercise, and the emotions he or she experiences. These are factors that we, their parents, can influence significantly. Let’s now look at what role nutrition can play in this. There are several nutrients that are absolutely essential for a child’s successful epigenetic development.

Protein

Sufficient intake of quality protein is important not only in terms of obtaining the building blocks for the growth and development of the child. In fact, if a child does not consume enough of it, the activity of a number of important genes is reduced. This usually means a slower growth rate and therefore a lower body height in adulthood, but immunity and nervous system development are also affected.

Carbohydrates

Sugars are an important source of energy for a child, but nowadays most children have a significant excess of them in their diet. This leads, firstly, to the development of overweight and even obesity, as a diet high in sugars is much more risky than an excess of fat. Obesity itself is a significant negative epigenetic factor. The second consequence is the excessive activation of genes that control the body’s inflammatory response. Sugars, especially those with a high glycaemic index, thus increase the level of inflammation in the body, which is associated with a high risk of developing a number of diseases of civilisation later in life (cardiovascular disease, diabetes…).

Excessive sugar intake in pubertal boys is very problematic because it reduces testosterone secretion. If the boy is also obese (fat tissue absorbs testosterone), he may suffer from a deficiency of this sex hormone. But of course, it is also harmful in girls.

Omega-3 unsaturated fatty acids

This nutrient is absolutely essential for the health of children (and adults), and this is especially true for two of the omega-3 acids abbreviated EPA and DHA (eicosapenataenoic acid and docosahexaenoic acid). Both of these substances have a strong epigenetic effect (especially in the area of gene methylation), are strongly anti-inflammatory, and are important building blocks of nerve cells and are therefore necessary for the proper development of the nervous system.

A number of studies have shown a direct link between omega-3s and a child’s intelligence, and the beneficial effects of omega-3s on ADHD (attention deficit hyperactivity disorder), speech disorders, coordination problems, and one study even showed an improvement in reading ability. In addition, the epigenetic effects of omega-3s are also effective in boosting immunity and reducing the risk of depression and other mental health problems.

The best source of EPA and DHA is fish oil. The often-recommended two fish portions per week, which few people follow, are the bare minimum. Moreover, fish is not like fish – pangasius, for example, contains very little omega-3, and cod fillets are not particularly good either, let alone fish fingers. Tuna may be great, but the canned grit has lost most of its omega-3s, and so we could go on.

Although I am not a big fan of feeding children supplements, this is not true for omega-3s – they should at least take them here and there throughout their childhood. The exception is breastfed babies, who can get omega-3s from breast milk, provided the mother has enough. For younger children who cannot swallow capsules, dietary supplements in the form of oil flavoured with natural flavourings are already available on the market.

Vitamin D3

Vitamin D (referred to as D3 in its animal form) is known to be essential for the absorption of dietary calcium and therefore for the proper development of bones and teeth. This is why it is automatically prescribed in paediatric practices for children under 1 year of age. At the same time, however, it is a substance with very strong epigenetic effects, which is essential, for example, for functioning immunity.

Vitamin D3 is formed in the skin by interaction with UV radiation. Today’s children, however, spend little time outdoors and when they do go out in the sun, it is always with sunscreen. The consequence is vitamin D deficiency, which can result in immune disorders, increased tooth decay, and increased risk of diabetes. Therefore, it is also worth supplementing vitamin D at least in the winter period with food supplements – not only for toddlers, but also throughout childhood. It is also important during puberty, because vitamin D3 is needed for the proper production of sex hormones.

Vitamin K2

Another nutrient that is essential for proper calcium metabolism is vitamin K2 – while D3 is needed for its absorption from food, K2 is involved in its deposition in the bones and teeth. It is therefore essential for proper bone development and the prevention of tooth decay.

Vitamin K2 deficiency is also very common in the population. The richest source of vitamin K2 is animal fats, but these must be the products of animals consuming a natural plant diet, i.e. grass. Animals fed industrially produced feed do not have enough sources to produce it, and therefore their products are poor in vitamin K2. In fact, a study comparing the levels of the vitamin in four-year-old children born in 1946 and 1999 showed that the former had significantly higher levels of the vitamin, despite growing up in the poor post-war years.

Unlike the adult population, however, it is not advisable for young children to take supplements containing vitamin K2, so it is important to include high-quality animal products in children’s diets – for example, butter and higher-fat dairy products from free-range cows, goats or sheep, or eggs from free-range chickens. On the other hand, avoid frequent consumption of fermented soya products, which also contain vitamin K2, in children. Soya contains genistein, which is a substance with a number of positive epigenetic effects, but is also a relatively potent phytoestrogen.

The use of vitamin K2 in the form of supplements (ideally together with vitamin D3) is, however, justified during the so-called growth spurt, the approximately two-year period of puberty, which is characterized by high intensity of body growth. Research has shown that if children were given vitamins K2 and D3 regularly during this period, their bone mineralisation increased significantly and the number of fractures decreased.