FEBRUARY 1, 2024 Winter supplements keep you healthy Winter is upon us so give your body the extra care to help fend off winter sickness. Supplement healthy eating and seasonal vaccines with some of the most recommended vitamins and elements to maintain health and boost your immune system. Vitamin B is vital for metabolic function including energy production, proper functioning of the nervous system and rebuilding of muscle and skin. Vitamin B12 is not available in plants, so if someone is a vegetarian, they are likely to be low in this. Vitamin B12 deficiency can cause a number of serious health problems and has been associated with seasonal affective disorder and other depressive symptoms. Zinc is a mineral that helps boosts the body’s natural defenses. It supports metabolism and improves immune function. It helps maintain healthy skin, nails and hair. Omega-3 fish oil supports your brain, heart and vision. These vitamins have been linked to lowered risk of cardiovascular disease by reducing triglycerides and lowering blood pressure. Omega-3s are also important for brain memory, eye health and fighting depression. Deficiencies in omega-3s can cause problems like fatigue, poor memory, dry skin, mood swings, depression and poor circulation. Fish is the best food source of omega-3. Other food sources include nuts (particularly walnuts). A simpler way to ensure you get enough is to take a supplement. Vitamin D is so important for bone strength because our bodies can’t absorb calcium without the presence of vitamin D. The vitamin also sup- ports immune health, muscle function and brain cell activity. Most foods don’t have naturally occurring vitamin D, although the food industry has chosen to fortify some common items like milk and cereal with this vitamin. Vitamin D is also present in fatty fish. The biggest way we get our vitamin D is when our skin synthesizes it. Sometimes in the summer that is sufficient, but in the winter we don’t get enough sunlight. Since it is difficult to get vitamin D from food alone, and we have limited sunshine in the winter, it is often recommended to take a supplement in order to avoid a vitamin D deficiency. Vitamin C plays a role in supporting your immune system. Although a vitamin C boost may not stop all colds completely, the U.S. National Institutes of Health states that people who “regularly take a vitamin C supplement may experience a shorter cold or milder symptoms.” Also, vitamin C helps control infections and heal wounds. Bananas and citrus fruits are good sources of vitamin C. According to the National Institutes of Health, the recommended daily allowance of vitamin C for adults is 90 milligrams for males and 75 milli- grams for females. The upper limit is 2,000 milligrams. Affects of cannabis exposure The cannabis plant contains more than 100 compounds classified as cannabinoids. One of the compounds is tetrahydrocannabinol (THC), which is impairing or mind-altering. Marijuana products that contain THC can have health risks regardless of how they are used (for example smoked or eaten) because THC is impairing and can affect memory, attention, decision-making and risk-taking. Children can be affected although they themselves do not use cannabis. THC crosses the placenta and enters the fetal bloodstream, potentially causing future developmental problems. Additionally, THC can be passed to infants through secondhand smoke. Studies have shown that using cannabis during pregnancy can lead to a variety of negative outcomes for both the mother and the developing fetus. According to the CDC, using marijuana during pregnancy can lead to low birth weight, premature birth and developmental problems. A study by the Centre for Addiction and Mental Health (CAMH) and the University of Toronto found that infants prenatally exposed to cannabis are more likely to be born pre-term, have a low birth weight and require neonatal intensive care. Prenatal cannabis use has also been linked to an increased risk of major congenital anomalies and small-for-gestational age babies. Research suggests that using mari- juana while pregnant could be linked to problems with attention, memory, problem-solving skills and behavior in children later in life. It is recommended that pregnant women avoid using marijuana in any form both because of harm to themselves but also to the fetus. Sources: 1. (CDC). (2022, November 22). Marijuana and Public Health. 2. WebMD. (2022, December 12). Marijuana and Pregnancy. 3. University of Toronto. (2021, June 16). Cannabis use during pregnancy associated with adverse birth outcomes: study. 4. National Institute on Drug Abuse. (2022, January 19) Can marijuana use during pregnancy harm the baby? 5. PLOS ONE. (2022, August 25). Prenatal cannabis exposure and risk of major congenital anomalies and small-for-gestational age. sNok signflz 15 Healthy hearts start in childhood It’s true, healthy hearts start in childhood with healthy practices. The same things that we hear in adulthood about heart health is valid in childhood: Be active, eat healthy and maintain a healthy weight. Encourage children of all ages, even very young, to be active. Join a team, walk, play age-appro- priate games. Set media free times and encourage outdoor play as much as possible. You can use the native plate mod- el for healthy eating. That means eating lots of vegetables, with smaller quantities of grains and proteins. Offer water rather than other drinks which may be loaded with sugar and chemicals. When children are offered healthy foods from a very young age they will develop a “taste” for it. Since we all have an inborn preference for sugary and salty foods, pay particular attention to snack foods including all kinds of chips, sugary drinks and sweets. These snacks provide “empty calories” with little nutritional value. Anyone who has ever tried these foods can tell you how addictive they are. We can’t stop our kids from eating these completely but if they are not it the house they (and we) are less likely to eat them. When children develop healthy patterns and habits at a young age, they are more likely to remain healthy even into older age. A com- bination of regular activity and healthy eating is a great beginning point for lifelong health. If you model healthy eating and staying active your kids are more likely to practice these behaviors. Your actions speak louder than words. Building healthy relationships The foundations of a healthy relationship include: Communication: Even when you don’t agree, both partners need to be able to share opinions and perspectives without feeling judged or shamed. Each person should feel safe and heard when expressing needs. Tell your partner how you feel and make an effort to talk things through. Trust: Building trust takes time and communication. It allows cou- ples to be vulnerable with one another knowing that they can rely on the other person. Respect and acceptance: Recognizing that each person in the re- lationship has a different personality, traits and needs. Neither person compromises who they are. Encouraging your partner to spend time with other friends and to take part in activities that they enjoy is a good way to express respect. Boundaries: Having boundaries is like drawing a line. One side has the things you are okay with and the other side, those that you are not okay with, don’t feel ready for or that make you uncomfortable. This line looks different for everyone. Setting boundaries lets your partner understand your needs. You are allowed to put your needs before some- one else’s needs, especially if their needs make you uncomfortable. Forgiveness and change: We all make mistakes in how we treat others, especially in close relationships. We need to acknowledge those mistakes, ask for forgiveness and commit ourselves to not repeat the offense. Wanting to be with someone is part of developing as a person. But starting a relationship will not fix other problems in your life like lone- liness, feeling sad, or needing something new and shiny. Getting into a relationship should be all about you and the other person, rather than just the idea of having a boyfriend or a girlfriend. Sources: journey woman & youth.gov Healthy Relationships Communication Trust Respect and Acceptance Boundaries Forgiveness and Change