By: Cindy Guillory
A child’s brain develops rapidly during the first few years of life. As parents it is crucial that we consider the best ways to support healthy brain development for our children. The first years of life set important groundwork for the rest of their adult lives. Do you want to know how to best support your little ones brain development? Here are 10 tips:
- 1. Make sure your child gets adequate sleep.
- Sleep is the most crucial way for a child to be able to rest, retain and process the information that they learned that day. Studies have shown that lack of sleep in children is associated with poorer academic performance and academic function. Children need adequate quality and quantity of sleep to develop their thinking skills and ability to retain and recall information they learned. Lack of sleep has been shown to negatively affect a child’s school performance and test scores. Aim for your child to get an appropriate number of hours each day of quality sleep. Their brain needs it!
- 2. Nourish their body with foods that benefit brain health.
- Eggs are a rich source of vitamins and nutrients that are highly linked as supportive to brain health. Eggs contain choline, an essential nutrient which aids in brain cell formation and development.
- · Foods rich in omega 3s are also crucial for brain development. You can find an abundant source of omega 3s in a variety of fish, chia seeds, hemp seeds, flaxseeds, nuts, edamame, and kidney beans.
- 3. Don’t skip breakfast!
- Individuals that skip breakfast are more likely to perform worse academically. The brain performs best when it is fueled by food, and when a child skips breakfast it can result in poorer cognitive function, lower rates of memory retention and can lead to fatigue. When a child’s blood sugar level is stable, they can better focus and have the energy necessary to do well in school.
- When serving breakfast to your child, aim for high protein foods such as eggs, sausage and meats. Smoothies are also a great way to add protein to their day! Oatmeal with fruit is also a slow burning carb that allows them to feel fuller longer. Avoid breakfasts high in sugar such as cereals and pancakes, as those do not sustain them as well as a high protein filled breakfast.
- 4. Supplement if necessary.
- Supplements that have been best associated with increasing brain health are omega-3 fatty acids, B vitamins, Vitamin D and Magnesium. Diet is superior to supplementation, however if you are lacking in areas such as fish consumption, supplementation is a good idea.
- 5. Engage in brain boosting activities.
- Play is essential for proper growth and development. Encourage your children to play with activities that challenge their brain such as blocks, puzzles, mazes, word searches, etc. Activities that require some thought are great ways to boost brain health!
- 6. Encourage physical activity
- Daily physical exercise brings higher levels of oxygen directly to the brain which aids in overall brain health. Studies have shown that those that regularly participate in physical activity have lower rates of Alzheimer’s and dementia, and improved memory and thinking skills.
- 7. Limit screen time
- Excessive screen time daily has been associated with a variety of negative outcomes. Children under the age of 2 should not regularly participate in screen related activities. Studies have shown higher incidences of mental health disorders such as ADHD and processing delays in children that are regularly exposed to excessive hours of screen time at a young age.
- 8. Encourage reading
- Reading enhances speech and brain development. The more you read to your child, the more exposure they get from vocabulary expansion to comprehension benefits. Reading is essential for brain development as it promotes cognitive health and better brain function.
- 9. Talk to them constantly!
- Talk to your children as much as you can. Narrate your day to your babies and toddlers! The more language they are exposed to, the better start they will have building a foundation of speech. This exposure to language helps build neurons in the brain and supports their cognitive function and overall development.
- 10. Get your kids outside in nature!
- Studies have shown a multitude of health benefits for those individuals that participate in outdoor recreational activities. Spending time in nature improves mood, cortisol levels, mental health disorders and reduces symptoms of anxiety and depression. Spending time outside is a great way to keep your brain healthy and clear and support your overall health.
For more information, check out these websites:
- https://ourlittlejoys.com/blog/how-to-increase-brain-power-of-child/
- https://healthpoweredkids.org/lessons/brain-boost/
- https://www.scholastic.com/parents/family-life/creativity-and-critical-thinking/learning-skills-for-kids/20-ways-to-boost-your-babys-brain-power.html
- https://www.medicinenet.com/how_can_i_make_my_childs_brain_sharp/article.htm
- https://drhaleempsychiatrist.com/how-can-i-increase-my-childs-brain-power/
- https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=c504f9acc94066a7010bd9fdb5ece3b0ffd7cf96
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy
- https://www.livestrong.com/article/13732199-foods-high-in-omega-3/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241917/#:~:text=Another%20study%20has%20revealed%20that,function%20%5B11%2C%2012%5D.
- https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110