Hi Reader

In this series of "Small Steps, Big Changes," I want to focus on an important shift that can positively impact your child's well-being - removing dairy from their diet.

My grandson has been congested continuously. I suggested he go off dairy, but my daughter wasn’t convinced. We did a food sensitivity test, an easy test I offer parents. The kit is sent directly to your home to be done at your convenience.

When the results came in we clearly saw that he has a very high sensitivity to dairy. This evidence made it easier for my daughter to start making this diet change.

One reason people hesitate to remove dairy from the diet is because we have all grown up on the notion that dairy is super important. We were told that kids need the calcium from milk to grow big and strong.

But is that really true?

Dispelling the Dairy Myth:

It's time to challenge the misconception that dairy is essential for strong bones. Contrary to popular belief, the idea that dairy is the sole source of bone strength was cultivated by the food industry to drive sales. Recent studies have linked dairy consumption to inflammatory responses, contributing to various health issues such as constipation, eczema, chronic ear infections, asthma, and even exacerbating symptoms in children with ADHD.

4 Better Contributors to Strong Bones:

Weight Bearing Exercises:

Encourage your child to engage in activities that put stress on their bones, such as running, jumping, and playing sports. These weight-bearing exercises stimulate bone growth and density, promoting overall skeletal health.

Adequate Levels of Vitamin D:

Ensure your child receives sufficient sunlight exposure or supplements to maintain optimal levels of vitamin D. This vitamin plays a crucial role in calcium absorption and bone development.

Calcium-Rich Foods:

Introduce a variety of non-dairy calcium sources into your child's diet, such as leafy green vegetables, fortified plant-based milk, tofu, and almonds. These alternatives provide the essential nutrients for bone health without the drawbacks of dairy.

Adequate Vitamin K:

Vitamin K is essential for bone mineralization and helps regulate calcium within the bones. Incorporate foods like broccoli, kale, and spinach into your child's meals to ensure they receive an ample supply of vitamin K. You can always throw some leafy greens into a fruit smoothie without altering the taste.

Magnesium-Calcium Partnership:

Magnesium works in conjunction with calcium for overall bone health. These two minerals work synergistically. Once again we see that magnesium is so important and plays so many roles in the body. Try to include magnesium-rich foods like nuts, seeds, and whole grains in your child's diet. Or you can use magnesium supplements.

Easy Dairy Swaps:

Here are simple dairy alternatives that can initiate positive changes in your child's mood, behavior, and overall health:

Milk Alternatives: Swap cow's milk for almond, soy, or oat milk.

Yogurt Alternatives: Choose coconut or almond-based yogurts.

Cheese Alternatives: Opt for plant-based cheese or make your own using nuts.

By taking these small steps (or maybe this feels big at first), you pave the way for big changes in your child's health.

Try it and you will see for yourself!

From one mom to another,

Ahuva

P.S. If you have any questions you want to send my way, you can simply reply to this email and I'd be happy to offer you some suggestions or we can set up a call to go over some solutions in more detail

​www.healthykidshappymoms.ca​