COLUMNS Your Future Brain Will Thank You!

dementia, among other things. They are also an excellent source of antioxidants.

3. Egg yolks are rich in choline, an important chemical in brain development. Studies show that eating eggs has no effect on the cholesterol levels of healthy adults and they might, in fact, help raise good cholesterol levels.

All Arrows Point Back To Nutrition

fortify our minds and set them up for the best future.

Below are our Top 10 Dellonutritionals-approved brain foods. Make an active effort to implement them into your daily lives. Your future brain will thank you.

1. Avocados are full of good fats. They also contain vitamin K and folate, which help prevent blood clots in the brain and improve memory and concentration.

2. Leafy, green vegetables like spinach are filled with vitamins and minerals that help fight

4. Broccoli helps keep your memory sharp thanks to its high levels of vitamin K and choline.

5. Beans help stabilize blood sugar levels. Since the brain is dependent on blood sugar for fuel, beans are great at providing a steady stream of energy.

6. Eating a handful of walnuts a day has proven to help improve your cognitive health. Walnuts are high in antioxidants, vitamins, and minerals.

7. Research suggests that certain spices like cinnamon, cumin, and cilantro can help preserve your memory.

8. Studies suggest that Omega-3 fatty acids found in fish may help alleviate depression. If you don’t like fish, you can always take Omega-3 supplements instead, but make sure they are purified!

9. Dark chocolate has powerful tration as well as stimulate the production of hormones that improve mood. The darker the chocolate, the healthier, so go for at least 80% cocoa. You can also try adding cocoa powder in hot water for a chocolate treat!

10. Hydration is essential to keeping the brain working properly. Aim for 8 glasses of water per day, or more if you are exercising or spending time outdoors

Savor The Moment

Spring is finally here, and brighter days are upon us. It’s a perfect time for families to take advantage of the warm weather and get their kids outside and away from screens.

Smartphones, gaming systems and screens are everywhere. They are in our homes, bedrooms, offices, vehicles, pockets and purses. When your child is using a device, they are disengaging with something else. They often miss out on the fun and beauty that is happening all around them.

According to the Centers for Disease Control (CDC), children ages 8-10 spend about 6 hours a day in front of a screen for entertainment, and half of that time is spent watching television. Those hours gradually increase among older youth.

Reducing screen time affords your child more opportunities to connect with family and friends. Feeling connections with others can help ward off symptoms of stress, depression and anxiety. It can also help improve

Parenting Plus

their physical and emotional well-being and strengthen family relationships.

How parents can better manage their child’s screen time

1. Ensure your child has at least 1-2 hours of physical activity each day. This can improve their mood and afford opportunities for creativity, collaboration and executive functioning.

Whether it’s taking a walk, riding a bike, playing a sport or dancing to their favorite song, just make sure they are moving.

2. Adjust their screen time to no more than 1-2 hours per day and avoid use after dinner. If they are watching TV, make sure they sit far enough away from the set. Screens emit short-wavelength blue light that shines brightly and right in your face. This exposure impairs melatonin production and interferes with your ability to fall asleep as well as with the quality of your sleep once you do nod off.

3. Manage the environment by removing devices from your child’s room. TV sets can be placed in common family areas. Make sure to dedicate space for laptops and phones to be stored during tech breaks.

4. Encourage other types of social activities to promote fun and wellness. Arrange outdoor playdates, participate in chalk activities, rock painting, scavenger hunts, planting/gardening, or obstacles courses. You can also play board games or allow your child the autonomy to create a game, inspiring them to design rules, learn to troubleshoot conflict which helps build their confidence and enhances their communication and interpersonal skills.

How parents can manage their own screen time

Parents should establish time in their own schedule¬ to join their child in having fun! Since parents are always modeling behaviors for their child here are some helpful tips to reduce their own screen usage.

1. Put your phone face down and place it out of reach when engaging in a conversation. When you commit to a conversation, focus all your energy on staying present in the moment. You will find that discussions are more enjoyable and effective when you immerse yourself in them.

2. Turn off or pause your notifications. Getting notified every time you hear a ping from a message dropping or an e-mail possible. It causes havoc in the body.

Our daily choices matter, and our dietary choices hold so much power in our lives. It’s why I’m so passionate about nutrition and empowering people to make important and necessary changes in their diet. Here’s to eating better for our body and our brain!

Maria Dello, Nutritionist at Dello Nutritionals

arriving can cause you to become distracted and pull your attention away from spending time with your family or fully participating in an activity.

3. Replace screen time with productive activities around the house. Pick small decluttering projects somewhere in your home, like that messy drawer in your kitchen or the pile of papers on your desk and whip it into shape. Household clutter can make people depressed and overwhelmed, especially if you’re working from home. Remember the importance of being present and savor the moment!

Bio: Kathy Rivera, LCSW, is the Executive Director/CEO of North Shore Child & Family Guidance Center, Long Island’s leading non-profit children’s mental health organization. To get help for your child or to support the Guidance Center’s life-saving work, call (516) 626-1971 or visit www. northshorechildguidance.org.