*Sketch credit goes to my 9-yr-old
CARE AND FEEDING OF THE BRAIN
YES! YES! I KNOW! We all know how important nutrition, sleep, and exercise are, but we also need consistent nudges in that direction because it is so easy to let them slide. For the sake of our kids’ brains, however, I am going to restate the obvious – We can optimize brain function by paying attention to what we feed our children, how well they sleep, and how much they exercise. Here are my notes from Optimizing Brain Fitness by The Great Courses
Improve memory and brain function with NUTRITION:
- Children need balance in what they eat between protein, fat, and carbs
- Reducing “empty calories” (calories with minimal nutrition such as highly processed foods, junk food, etc..)
- Eliminate trans fats
- Avoid hydrogenated and partially hydrogenated foods
- Avoid artificial colors and flavors
- Add omega-3 unsaturated fatty acids to improve mental clarity (oily fish-salmon, trout, herring, sardines, mackerel)
- INCREASE- fruits, vegetables (including green leafy), chicken, fish, whole grains, etc… *Obviously, special care needs to be given for those with allergies or sensitivities.
- REDUCE- fast food fries, doughnuts, muffins, potato chips, etc…
The second point in the care and feeding of the brain is SLEEP:
- Sleep and naps are not a waste of time
- Enhancement, which is improving upon what has been learned, occurs during sleep
- Finger dexterity increases 16% after a nap
- Leaning facts, words, concepts, and creativity are also improved
- Naps should not be forced and should be kept short so child can sleep during the night
- The top students at any school sleep more than their compatriots
- Sleep is the opportunity for memory consolidation and enhancement, refreshing the brain circuits involved in learning and memory
The last but not least is EXERCISE:
- The positive balance in neurotransmitters can function just like an antidepressant, thanks to exercise
- Exercise leads to elevations in nerve growth factor and enhances prefrontal executive processes
- A 1-mile walk reduces dementia by 50%
- Adults with a history of exercise have better-preserved brains that those who have not exercised
I don’t know how you would rate the quality of food, sleep, and exercise your kids get on a consistent basis, but here’s a quick look at how my kids rank- strong in food department, decent in evening sleep (10 hours per night), nonexistent when it comes to naps, and mediocre-decent with the exercise.
How would you rate these 3 areas for your kids?
Now that we’ve touched on the basics of the brain, it’s time to get into the FUN stuff! Check back tomorrow for ‘Creativity and the Playful Brain!’