Children and the Brain: Think Big!

What is good for the body... is good for the brain!

Often when we hear the term "healthy" we generally think in terms of our body. However, realizing the positive impact healthy habits have on our brains and the dramatic effect they have on children can make an remarkable difference.

When I am presenting on the effects nutrition has on a child's brain, learning and behavior, I commonly find that people are amazed with this knowledge. This is the reason for my post today. I am sharing this wonderful article written by Lauren Zimet which was previously published in Common Ground Magazine, Nov 2011.

I have had the pleasure of co-presenting with Lauren. She is a dedicated, knowledgeable and passionate professional. 

Enjoy the valuable tips she provides for the benefit of healthier brains for everyone!

Nourishing Tips to Nurture New Neurons

The brain. We all have one. Yet sometimes it gets neglected. Our brain needs certain things to stay healthy, and when it doesn’t get what it needs, it doesn’t work its best. In fact, sometimes it gets the opposite of what it needs—stuff it doesn’t know what to do with, such as artificial dyes, preservatives, GMOs, the list goes on. When this happens, both our brain and body can have a sensitive reaction that can look different from one person to the next, but that can result in a brain not performing to its highest standard.

We are born with 100 billion brain cells, and the brain continues to develop after a baby is born. New connections between neurons—the cells in the brain—form quickly from birth to 3 years of age and older, and continue to form

throughout our lives, based on our experiences.This means that we need to

nourish our brain. We need to give it both the experiences and the nutrients it needs to develop.

It helps children to know that with each healthy food they eat, and with each new experience they have, they are making a new connection in their brain.

This is powerful stuff . Imagine a child, face filled with pride, after making a new neural connection by simply taking a nibble of kale.

The following seven tips offer

simple ways you can guide your

children in making mindful, brain-healthy

choices as they play, learn, work, and grow.

1. Eat a rainbow. Eat a colorful array of organic

fruits and vegetables every day. Be sure

to wash the produce to loosen and rinse away

any dirt and toxins. Kids can do the washing—

they benefit from being part of a team, by having

their own chores within the family.

2. Don’t eat fake stuff. The body really likes

food. Real food, such as whole grains, protein,

lots of colorful vegetables and fruit, and

healthy fats. Limit or eliminate artificial dyes,

colors, and flavors; processed foods; fast foods;

junk foods; hydrogenated fats; sodas; and refined sugars.

3. Keep your brain lubed. Your brain needs

omega-3s, also known as essential fatty acids

(EFAs), for proper growth, particularly                                      

for neural development

and maturation of sensory systems.

EFAs speed neural signals

along, making for smoother,

easier, more efficient communication

across synapses. EFAs are

necessary for proper immune

function, cognitive development,

and for skin function and

maintenance. A deficit in EFAs

has been linked to ADHD, dyslexia,

and other behavioral and

psychological disorders. Your

body can’t make EFAs, so you

need to consume them. They are

found in nuts, seeds, olives, seaweed,

and fish. It’s always best to

eat foods that contain vitamins, minerals, and

other essential nutrients, but if you are unsure

that your child is getting a well-balanced diet,

a purified, molecularly distilled fish oil supplement

is a great EFA source. My trusted brand

of choice is Nordic Naturals.

4. Stay awash in oxygen and water. Drink

H2O to hydrate—check with your health care                    

practitioner for how much, but a quick rule is

to divide your body weight by two to get the

approximate number of ounces to drink per

day. Also, take slow, deep breaths to reset and

calm the sensory and neurological system.

Deep breathing helps children self-regulate

and improves immunity, nervous system functioning,

and emotional regulation. A recent

study published in the International Journal of

Nursing Studies reports that deep breathing is

effective for reducing anxiety in children with

asthma.

5. Learn to move and to chill. The brain

loves exercise, and exercise boosts brain power.             

But you also need to teach your child how

to relax—for example, by getting out into nature,

reading an entertaining book, or playing

a board game. Long-term stress can be toxic,

and a stressed brain doesn’t learn the same way

as an unstressed brain. Emotional stress has an

impact on a child’s ability to learn. Sustained

stress can damage a developing brain’s architecture,

which can lead to problems in learning,

behavior, and physical and mental health.

6. Rewire your thinking. Create “Band-Aid

thoughts” as a tool to acknowledge and work

through bad, sad, mad, frustrated, and negative thoughts.

Demonstrating positive self-talk in front of your children—

for example, reflecting on how you expertly handled a 

difficult or challenging situation—lays a blueprint for how

they may handle their own problems. Negative

thoughts or mistakes can be opportunities to

learn and grow from.

7. Name that feeling. Teaching your child

to label emotions and recognize feelings helps

connect the nonverbal and verbal pathways in

the brain. Strengthening these pathways can

improve a child’s ability to take on another’s

perspective. This is especially useful for children

with learning challenges, who need more

support developing flexible thinking.

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