Health Hotline Magazine | August 2024

Less Screens, More Steps How can we motivate our kids to get active again? Reduce screen time, for starters. Our “smart” technology has played a huge role in this modern health crisis—in the last decade, an increase in screen time has led to an increase in a sedentary lifestyle and obesity rates among children and adolescents. On average, children ages eight to 12 in the United States spend four to six hours a day watching or using screens from televisions, smartphones, tablets, or computers. Teens spend up to nine hours a day on said devices. While screens can entertain, teach, and keep children occupied, too much use can lead to problems such as sleep issues, weight problems, less time outdoors and a reduction in physical activity. Yes, it can be challenging, but reducing your child’s screen time opens up room for more play and movement. It may take some encouragement on your part, but even something as simple as a daily family walk goes a long way! A 2023 study found that just 150-minutes of moderate to intense exercise a week significantly reduces liver fat.

4 Nutritional Tips to Maximize Your Kids’ Health and Combat NAFLD as a Family

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Raid your pantry and pitch the processed foods. Avoid fast food. Cut out soda and and other sugary drinks. You’ve heard this before: processed foods are just not good for you or your kids, even in moderation. They’re loaded with artificial flavors, colors, additives, and preservatives and are over-processed, stripping the “food” of any nutritional

value. They are also a main driver of the development of NAFLD. Saying no to drinks with high-fructose corn syrup is particularly important. Fructose induces liver inflammation, promotes insulin resistance, and dyslipidemia—abnormally elevated fats (lipids) in the blood—all of which are linked to the development of fatty liver disease. When it comes to prioritizing liver health—and overall health—for the whole family, choose organic . Research has found that higher exposures to certain pesticides are associated with higher rates of NAFLD. And conventional produce typically has not one, or even two, pesticide residues, but many. Take for example the strawberry, a favorite among children: One Environmental Working Group (EWG) report found 36 types of pesticides on conventional strawberries. But don’t stop at produce—include a cleanup of your everyday grocery items, too. That’s because studies show that even ultra-low levels of residues of the herbicide glyphosate found in grocery items like cereal, oatmeal, crackers, etc., can increase the risk of developing NAFLD. Eat more organic fruits and veggies and grass-fed, humanely raised meats. Incorporate fruits, such as berries that can reduce inflammation in the liver, leafy greens that contain fiber and nutrients like vitamin K to support liver health, cruciferous veggies like cabbage, broccoli, and cauliflower that can help protect the liver against environmental chemicals, and grass-fed meats and wild-caught fish that contain higher ratios of healthy omega-3s as well as liver-protective, anti inflammatory, and antioxidant nutrients. Supplement wisely. A multivitamin provides all of the foundational nutrients and is a good idea for any child or adolescent. Supplements that have been specifically researched for NAFLD include the omega-3 fats EPA and DHA, ginger, and polyphenols including resveratrol, quercetin, and curcumin. The omega 4

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3s have been shown to reduce liver inflammation, increase insulin sensitivity, and decrease triglyceride levels in pediatric NAFLD. Ginger supplements were shown to improve liver enzymes and have a beneficial effect on liver function and insulin resistance, while polyphenols like resveratrol have been found to reduce inflammation and oxidative stress in the liver as well as improve liver enzymes. It’s up to us as adults to ensure we give our children the foundation they need for a lifetime of good health. With less screen time, more movement, a cleanup of their diet, and a few select supplements, a healthy liver—and a healthy body— are possible.

For references, please visit: naturalgrocers.com/issue-85

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