The Mind-Body Connection, or Disconnection?

Side Note

There is no doubt that our body’s physical state impacts learning, emotional regulation, memory, and executive functioning. Families today are constantly on the go, leaving little time for healthy meals or physical activity. In addition, jumping rope, bike riding, and playing at the park are now competing with gaming, YouTube, and social media. Given the rising rates of childhood obesity, it is evident who is winning. Parents have the power to change this trajectory by helping their children develop healthy lifestyles. This can be achieved by teaching children about nutrition, involving them in sports or recreational classes, and setting appropriate limits with screen time. While none of this is easy, if we do not take steps to change our way of life, this generation will see more health problems, and a shorter life span, as a result of our complacency. 

Brain Foods For Kids

It is no secret there is a correlation between diet and school performance. What children eat impacts their learning, concentration, sleep, and behavior. With processed food being easy to prepare, and pack, often children eat lots of sugars, carbohydrates, fats, and oils. The following describes some basic “brain foods” that benefit all children.

Antioxidants:
Antioxidants protect the brain from normal wear and tear. You can find antioxidants in most berries, and bright colored fruits. In addition, nuts and seeds are a good source of Vitamin E, which is also an antioxidant.

Choline:
Choline is a vitamin that was recently identified by the National Academy of Science as a necessary nutrient in daily meal plans. It can be found in foods such as eggs, yogurt, beans, brussel sprouts, and broccoli. These foods helps the brain communicate with the rest of the body.

Omega-3 Fatty Acids:
Omega-3 fatty acids are not produced by the body, and need to be consumed in our diet. They are essential for brain, and overall development. These can be found in a variety of fish, enhanced dairy products, and enhanced grains. Look for labels that indicate the addition of Omega-3 fatty acids.

Complex Carbohydrates:
Complex carbohydrates are crucial to brain functioning because they are the body’s fuel. The body breaks down the glucose, and uses it for energy. These are different than regular carbohydrates, which are high in sugar, causing the body to break down the glucose very quickly, creating fast energy highs and lows. Examples of complex carbohydrates include whole grain pastas, bread, rice, and foods high in fiber.

(webmed.com & whattoexpect.com) 

Physical Activity & the Brain

It has long been known that there is a link between physical activity, and children’s brain development. Here are some quick, interesting, facts...

• Exercise increases blood flow to the brain. Blood delivers oxygen and glucose which is needed for heightened alertness and focus.
  
• According to researchers, exercise builds new brain cells in the dentate gyrus region of the brain, which is linked to memory.
  
• Exercise also stimulates nerve growth, and improves short-term memory, reaction time, and bolsters creativity.
  
• Researchers at the University of Illinois have linked exercise to the actual physical shape of the brain, with fit children evidencing larger basal ganglia. This is responsible for maintaining attention and “executive control”.
  
• The same study also found that fit children have a bigger hippocampus and basal ganglia regions which foster better complex thinking.
  
• In a 2007 study, 35 minute treadmill sessions at 60-70% of maximum heart rate improved cognitive flexibility, or the ability of the brain to shift and problem solve.
• Stress can damage children’s brains, and engaging in exercise reduces stress; thus, brings the brain and body to a place of homeostasis. 

(raisesmartkid.com)

Great Activities for Kids

Cardiovascular Health:

• Running
  
• Inline skating
  
• Soccer
  
• Biking
  
• Scooters (non-motorized)
  
• Skateboarding
  
• Basketball
  
• Field Hockey
  
• Pogo sticks
  
• Rollerblading
  
• Hockey
  
• Speed skating
  
• Home made obstacle course
  

Building Strength:

• Climbing/swinging on playground equipment
  
• Tug of war
  
• Gymnastics
  
• Rock climbing
  
• Swimming
  
• Yoga
  
• Skiing
  
• Dancing
  
• Jumping rope
  
• Cheerleading
  

Increasing Flexibility:

• Yoga
  
• Martial Arts
  
• Dance
  
• Cheerleading
  
• Gymnastics
  
• Ice skating
  
• Wrestling
• Tennis

(playgroundprofessionals.com) (kcci.com) (kids-sports-activities.com) (urmc.rochester.educ) 

Tips for Parents

• Get Active
          o Set family goals
          o Add physical activity to new places in the day
          o Try to get your neighbors or community involved 

• Limit Screen Time
          o Children under 2 should not have screen time
          o School age children should be limited to no more than 2 hours a day (1 hour is ideal)

• Limit Screen Time
          o Children under 2 should not have screen time
          o School age children should be limited to no more than 2 hours a day (1 hour is ideal)

• Focus on Nutrition
          o Have your child eat breakfast daily
          o Ask your child for input before prepping meals
          o Pack healthy snacks
          o Try to create a snack and meal schedule

• Keep a Positive Attitude
          o Praise your child for making healthy choices
          o If you, or your child slips, it's not the end of the world
          o Healthy lifestyles take time to develop, be patient
          o Work with your pediatrician to set healthy weight goals