7 minute read
The right start
Institute for Optimum Nutrition’s Brain Bio
Centre, looks at how to build a healthy brain for your children.
It’s never too early to start supporting a healthy brain for your child. Good brain health and neurotransmitter function are essential for learning and development – and both require some key nutrients for optimum function. To support our children’s brain health, it’s important to start with good nutrition. Here are Olga’s five golden rules for building a healthy brain.
“Vitamins and minerals are essential for keeping the brain finely tuned” Balance blood sugar levels
Eating fast-release carbohydrates such as white bread or pasta can cause a spike in blood sugar (glucose) levels; our body reacts by releasing the hormone insulin, which redirects the glucose to our cells – with the excess being stored as fat. This is a common cause of overweight and obesity problems in children.
If a child eats too much sugar (e.g. from sweets, sugary cereals or jam on toast), their body responds by releasing high amounts of insulin; as a result, too much glucose may be escorted out of the blood and the child may experience symptoms such as a crash of energy, irritability, poor concentration, anxiety and a craving for more sugar. It’s an unhealthy vicious circle that so many children fall victim to. Did you know? Sixty per cent of the dried brain weight is fat, which explains why deficiencies in specific kinds of fats have huge repercussions for intelligence and behaviour
To balance blood sugar levels, follow these five simple rules:
1. Never skip breakfast – for children to learn and concentrate at school, a healthy breakfast is essential. In fact, studies have shown that children who eat breakfast complete tasks twice as fast, have increased maths grades and fewer days off sick. Studies also reveal that missing breakfast is associated with a 30% shorter listening span. For a healthy breakfast, try porridge oats topped with fruit and seeds, poached eggs on wholemeal toast, eggs with salmon, avocado and/or spinach, or a protein smoothie prepared with two pieces of fruit, two vegetables and some flaxseeds and chia seeds.
2. Eat protein and fat with each meal and snack to help balance blood sugar – protein is also good because it contains amino acids that are important for growth and repair, and to make neurotransmitters.
3. Increase fibre-rich foods – dietary fibre helps to slow the release of glucose into the bloodstream. Opt for wholegrains such as brown rice, oats and millet, as well as quinoa, beans and pulses, fruit and vegetables.
4. Eat fruit, don’t drink it – whole fruit contains dietary fibre, which slows the release of glucose into the blood; in contrast, fruit juices don’t contain fibre and so tend to have a larger impact on blood sugar levels. Smoothies can be a healthy option because the whole fruit is included – but do add in vegetables, fats and protein. Try spinach or kale, avocado, almond butter, pineapple, cinnamon, chia seeds, flaxseeds and oat milk. Alternatively opt for berries with beetroot, coconut water and chia seeds and cashews.
5. Graze rather than gorge – small, regular meals and healthy snacks will also help to maintain balanced blood sugar levels in children. Healthy snacks include a piece of fruit with a dessert spoon of pumpkin seeds or a small pot of natural yoghurt or cottage cheese with berries.
Add in essential fats
Sixty per cent of the dried brain weight is fat, which explains why deficiencies in specific kinds of fats have huge repercussions for intelligence and behaviour. There are two kinds of essential fats – omega-3 fatty acids and omega-6 fatty acids. Both are needed for good brain function and deficiencies can contribute to symptoms such as fatigue, reduced intelligence, poor learning and memory, and behaviour and developmental problems.
To increase intake, opt for oily fish with the acronym SMASH: salmon, mackerel, anchovies, sardines and herrings. Vegetarian sources include flaxseeds, pumpkin seeds, chia seeds and macadamias. Avocados, eggs and coconut oil are also good sources.
Of course, there are some fats that should be avoided. When eaten frequently, these fats can affect our mental health and cognitive function in the long term:
Trans-fats: fats that have been hydrogenated – these can be found in processed foods such as biscuits, cakes, margarines, pastries, pizzas and fast food.
Rancid fats: vegetable oils such as corn, safflower, soy, peanut and rapeseed oil, which have been heated to higher temperatures.
Optimise vitamin and mineral intake
Vitamins and minerals are essential for keeping the brain finely tuned, and for building and rebuilding the brain. Good sources include fruit, vegetables and whole foods, but they can also be supplemented for optimum brain performance. Follow these top tips to ensure your child is getting enough vitamins and minerals:
Eat at least five portions of fruit and vegetables every day – more if possible!
Hide vegetables in sauces and soups
Offer a mix of lightly cooked and raw vegetables
Swap white potato crisps and chips for more colourful, nutrient-dense varieties made using sweet potatoes or carrots (good sources of beta-carotene), beetroot (a source of iron) or parsnips (a source of iron, magnesium and zinc)
Choose whole foods rather than refined foods
Consider a multivitamin and mineral supplement
A balanced plate consists of half a plate of a variety of vegetables; quarter of a plate of unprocessed protein sources (e.g. chicken or oily fish or vegetarian sources such as lentils, beans or chickpeas); and a quarter of a plate of healthy fats (e.g. avocado, nuts and seeds) and wholegrains (e.g. brown rice, quinoa, millet or amaranth), as well as some fresh herbs and spices.
Avoid anti-nutrients
Anti-nutrients don’t offer anything good to the body and should definitely be avoided. Here’s what you should avoid or minimise:
Refined sugar – carbohydrates that have been processed and then robbed of their essential nutrients; for example, white bread, white rice, pastries, white flour cookies and cakes, and breakfast cereals (although some do have vitamins added back into them) Damaged fats – such as those found in fast food, fried food and hydrogenated fat
Chemical food additives –
especially food colourings
Love your lifestyle
Finally, remember that there are certain lifestyle factors that will also have an impact on how the brain functions, especially exercise and sleep. Exercise is one of the best things we can do for mental wellness, as it releases endorphins that lift our mood. Ensure children get at least half an hour of exercise per day, whether it’s from PE at school, playing football in the garden or going for a walk.
And so to bed! When we’re asleep our bodies rejuvenate. Without adequate sleep, children start to show clear signs of stress, their mood and concentration levels deteriorate, and it can also have a negative impact on their immune system. Primary school children need between 8-13 hours of sleep per night. If your child is having problems sleeping, make sure they don’t have any sugary foods or play on any devices just before they go to bed. Foods rich in magnesium, such as dark green leafy vegetables, or a nice relaxing bath with lavender oil, may help encourage a better night’s sleep.
Olga Preston is a registered nutritional therapy practitioner at the Institute for Optimum Nutrition’s Brain Bio Centre. The Brain Bio Centre specialises in mental well-being and supports clients with a wide range of mental health concerns, including depression, anxiety, learning and behavioural issues (in both children and adults), psychotic disorders, cognitive decline and various neurological conditions. For more information on the Institute for Optimum Nutrition (ION), visit: ion.ac.uk
References
• Dykman R and Pivik R, 2002, Pediatric
Academic Society, Vol 5, p. 453 • Morris N and Sarll P, 2001, Educational
Research, 43(2), p 201-207 • Murphy J et al, 1998, Archives of
Pediatrics & Adolescent Medicine. 152(9):899-907 • Bower B, 1987, Science News, 132 (11) • Jones T et al, 1995, J Pediatr,126(2), pp 171-7 • Haapalahti M et al, 2004, Eur J Clin Nutr, (58)7, p1016-1021 • Hardman P et al, 1989, J Am Optom
Assoc, 60(1):10-3
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