THE IMPORTANCE OF NUTRITION IN YOUR CHILD'S AIRWAY, SLEEP, AND MENTAL HEALTH

Nutrition is one of the cornerstones of optimal health. It provides the essential nutrients that your child's body needs to function correctly. A well-balanced diet supports the immune system, strengthens bones, enhances brain function, and promotes overall well-being and body functions such as breathing, sleep, and your child's mental health.

Nutrient-dense foods are packed with essential vitamins, minerals, and other vital nutrients while containing little to no added sugar, saturated fats, or salt. Prioritizing these foods helps children meet their nutritional needs without consuming excess calories, setting the stage for a balanced and healthy diet.

Examples of nutrient-dense options include lean proteins, vibrant vegetables, fresh fruits, and wholesome grains. These foods provide the building blocks the body needs to grow, repair tissues, and fend off illnesses. Rich in antioxidants and other protective compounds, they support overall health and development, ensuring kids are ready to take on their daily adventures.

A diet lacking proper nutrition can make children more vulnerable to fatigue, illness, and chronic conditions later in life. By emphasizing nutrient-dense choices early on, parents can lay the groundwork for strong, resilient bodies and lifelong healthy habits.

Building a robust nutritional foundation is vital in supporting airway health and development, starting as early as the womb. Proper nutrition provides the essential building blocks for developing optimal structures, such as healthy jaws, and stimulates physical growth during childhood. This foundation also helps maintain muscle tone, contributing to overall airway function and health throughout life.

CHILDHOOD NUTRITION AND THE ORAL MICROBIOME

One factor that optimal nutrition affects is your child's oral microbiome. The oral microbiome refers to the community of microorganisms—such as bacteria and other microbes—that reside in the mouth. These microbes live on surfaces like the teeth, gums, tongue, and mucosal lining of the mouth. The oral microbiome is significant in maintaining oral health and impacting your child's long-term health.

The flora of the oral microbiome is the second most diverse microbiome of the body, following the gut. Bacteria from the oral microbiome can travel to the gut as well. Supporting oral health is a step in supporting gut health!

Functions of the Oral Microbiome:

• Protection: The beneficial bacteria act as a barrier, preventing harmful pathogens from taking hold.

• Digestion: Some oral bacteria help with the initial breakdown of food, mainly carbohydrates.

• Immune modulation: The oral microbiome interacts with the immune system, helping to maintain a balance between defense and tolerance, reducing inflammation when necessary.

Imbalance and Health Implications:

An imbalance in the oral microbiome (often called dysbiosis) can lead to various oral health problems. For instance:

• Cavities: Acid-producing bacteria (like Streptococcus mutans) can demineralize tooth enamel, leading to tooth decay.

• Gum disease: Pathogenic bacteria can cause inflammation and infection in the gums, leading to gingivitis or periodontitis.

• Systemic effects: Recent research suggests that the oral microbiome can impact systemic health, with links to conditions such as heart disease, diabetes, respiratory infections, and even Alzheimer's disease, as harmful oral bacteria can enter the bloodstream or respiratory system.

Maintaining a healthy oral microbiome involves:

• Good oral hygiene practices like brushing and flossing 

• Regular dental visits with an airway-focused dentist, as improper oral rest posture and mouth breathing, put the oral microbiome at risk

• Optimal nutrition to support the healthy bacteria

THE BUILDING BLOCKS OF YOUR CHILD'S NUTRITION

A well-rounded diet provides the essential nutrients your body needs to thrive, maintain health, and prevent disease—all while supporting the oral microbiome and promoting healthy airway development. Critical nutrients like carbohydrates, proteins, fats, vitamins, minerals, and water work together to fuel your body and protect its systems. By focusing on a variety of whole, nutrient-rich foods, you can ensure a balanced intake of these essentials. However, achieving the right balance can sometimes feel like a full-time commitment!

Incorporating whole foods into your child’s diet doesn’t just provide nourishment—it also supports jaw development and strengthens the muscles of the orofacial complex. Chewing plays a vital role, offering both physical and nutritional benefits. This is the incredible power of whole foods in action!

Macronutrients:

These are the nutrients your body needs in large amounts, especially proteins and healthy fats for growing kids:

• Carbohydrates: Provide energy and are found in whole grains (like brown rice, oats, and quinoa), fruits, vegetables, and legumes (beans and lentils).

• Proteins: Important for muscle growth, tissue repair, and immune function. Sources include lean meats, fish, eggs, tofu, legumes, and dairy products.

• Fats: Essential for brain function, hormone production, and absorbing fat-soluble vitamins. Opt for healthy fats in avocados, nuts, seeds, olive oil, and fatty fish (like salmon).

Micronutrients:

These are vitamins and minerals your body needs in smaller amounts but are essential for overall health:

• Vitamins: Each vitamin plays a specific role (e.g., Vitamin C for immune function, Vitamin D for bone health). Focusing on fat-soluble vitamins (A, D, and K) is vital for growing bones & airways! These are found mainly in animal foods. A colorful variety of fruits and vegetables can provide most other vitamins.

• Minerals: Your child's diet should include critical minerals like calcium (for bone health), iron (for oxygen transport), magnesium (for muscle function), and potassium (for heart health). Good sources include dairy, leafy greens, nuts, seeds, and legumes.

INDUSTRIAL REVOLUTION'S IMPACT ON NUTRITION: MODERN CONVENIENCES OR MEDICAL INVONVENIENCES?

Dr. Weston Price, a renowned Cleveland dentist, made groundbreaking discoveries about the connection between diet and health. In his 1939 book, Nutrition and Physical Degeneration, he shared insights from his global travels, studying the diets of various cultures. His research revealed that modern Western diets—high in refined flour, sugar, and processed vegetable oils—lead to nutritional deficiencies that contribute to a range of health issues, including dental problems.

Dr. Price observed that these dietary deficiencies impacted more than just cavities; they also affected the proper development of facial structures, often resulting in dental overcrowding. His findings highlight the profound role nutrition plays in oral health and supporting overall physical development, including the airways, which are critical for optimal breathing and quality sleep.

Looking at our ancestral diets where tooth decay or inadequate jaw development was absent can be helpful. Their diets were free from the snacks or modern "convenience" items marketed towards kids, such as goldfish, crackers, chips, food pouches, sugary drinks, and more. 

Beyond not providing much nutrition, the problem with goldfish, crackers, chips, fruit snacks, and other similar foods often marketed towards children is that they stick to teeth and are as problematic as the high-sugar things like candy that might come to mind as a risk for tooth decay. 

"Pouches are highly processed foods," said Dr. Steven Abrams, a professor of pediatrics at the University of Texas at Austin Dell Medical School. "They certainly serve as a quick snack, but we must ensure that pouches don't make up too much of a toddler's diet. We want kids to learn to chew and eat foods like meat and fruits and vegetables that are not processed."

THE FEEDING JOURNEY: RESOURCES FOR MOMS

Ensuring your kids get the proper nutrition to support their airway and overall development can feel overwhelming—but take a deep breath! It’s all about progress, not perfection. Sometimes, packaged or convenience snacks are necessary, and that’s perfectly okay. Opt for nutrient-rich options like beef sticks, jerky, seaweed, or cheese for easy, on-the-go snacks when you can. Preparing items ahead of time can also make things simpler, and pairing proteins and fats with fruits helps create balanced, satisfying snacks.

For sticky snacks, follow up with crunchy foods like celery or bell pepper sticks, which can help remove residue from teeth. Don’t forget to encourage plenty of water throughout the day, which aids in rinsing the mouth—an excellent complement to brushing and flossing.

To build a solid foundation, focus on starting the day with a protein-packed breakfast. A nutrient-rich morning meal helps stabilize blood sugar, reducing spikes later in the day and setting the tone for balanced energy and focus.

1. Melanie Potock, a renowned feeding therapist, offers many tips and tricks on her Instagram page, as well as courses and books on feeding kids!

   
   

2. Jennifer Anderson, a registered dietician, has many tips and tricks for feeding kids, including age-appropriate ways to help talk about the benefits of various foods, on her Instagram page!

   
   

3. Amy Palajian of Yummy Toddlerfood has many great and easy recipes using whole foods to make exciting and kid-approved breakfasts, lunches, dinners, and snacks! Also, lunchbox ideas!