As a parent, you want to give your child every possible advantage in life. You want them to succeed. You also hope that one day (in about 30 years!) they’ll be smarter than you. Unfortunately, scientists still haven’t invented a “smart pill” that we can give them. The good news is that there are still things that you can do to help your child’s brain development.
In humans, the brain doesn’t fully mature until you reach your mid- to late twenties. Last to develop are the regions responsible for judgment, planning, assessing risk and making decisions. This explains a lot about teenage behavior! It also gives you, the parent, lots of time for an intervention.
Here are four simple diet and lifestyle changes that encourage healthy brain development:
The brain only makes up about 2.5% of your total body weight. Despite its small size, it accounts for almost 25% of your resting metabolism. If your child doesn’t eat breakfast, he or she doesn’t have the fuel to energize their brain. As a result, they have a harder time focusing and concentrating in the classroom.
Scientists have studied the effects of vitamins and minerals on brain development in monkeys and humans. In one study, scientists compared monkeys that were fed a normal diet to monkeys that were fed a diet that was low (but not deficient) in zinc and iron. The teenage monkeys that received the low-zinc and low-iron diet were lazier, less responsive and less cooperative. They also had poorer memory.
In another study, scientists looked at the link between vitamin B12 levels in early childhood and scores on memory tests. Children who had lower levels of vitamin B12 were more likely to have lower scores on memory tests. Vitamin B12 allows the brain to make neurotransmitters, which allow the brain cells to communicate with one another. A deficiency in vitamin B12 would prevent the brain cells from communicating. This makes it more difficult for you to access the memories stored in your brain.
Finally, scientists are starting to acknowledge the importance of vitamin D in brain development. Vitamin D can alter the levels of proteins that are known to play a role in learning, memory, muscle control and possibly even social behavior. Studies are currently trying to clarify exactly how a vitamin D deficiency can affect memory and behavior.
The recommended daily intake of vitamins and minerals changes with age. Tables for each age group can be found here
If you’re worried that your child isn’t getting adequate vitamins and minerals, talk to your doctor about giving them a multi-vitamin.
Fruits and vegetables are a good source of antioxidants and polyphenols. These nutrients act as scavengers of toxic molecules known collectively as oxidative stress. Oxidative stress is an unavoidable side-effect of our metabolism and, if left unchecked, can damage our proteins, cell walls and ultimately kill our cells. If the brain accounts for 25% of our resting metabolism, thereby generating lots of oxidative stress, it becomes obvious why our brain needs antioxidants in order to remain healthy and strong!
One scientific study looked at the long-term benefits of eating fruits and vegetables in dogs. A group of young dogs (the equivalent of adolescents) were fed a normal diet enriched with fruits and vegetables. A second group of young dogs were fed just a normal diet. Every year, for the next six years, scientists compared the dogs’ ability to learn and remember different objects. The dogs that ate the healthier diet were smarter and more energetic than the dogs fed the normal diet. In addition, as they got older, they were less likely to have old age-related learning and memory problems.
Scientists are beginning to fully appreciate the benefits of exercise on the brain. The effects are truly impressive – and better than any drug currently on the market.
First, exercise is one of the only ways that we can get the brain to make new brain cells. These brain cells are made in the hippocampus, a region of the brain crucial for learning and remembering information.
Second, exercise improves a child’s ability to focus in the classroom and makes them less likely to act out. Kids that exercise are less depressed, less anxious, more self-confident and feel better about themselves.
Countless studies have looked at the benefits of exercise on brain development in children. Overall, the studies suggest that exercise will help children with learning, memory, attention, creativity and motor skills. Scientists have looked at different types of exercise – strength training, cardio, balance and coordination, or physical education classes. The type of exercise doesn’t matter – Any kind will have a positive impact.
Incorporating these four changes into your child’s life may not turn him or her into a baby Einstein. However, it will make sure that the deck is stacked in their favor and give them the solid foundation they need to learn and grow. If your child suffers from ADHD, dyslexia or an autism spectrum disorder, these changes may actually help decrease the intensity and frequency of their behavioral outbursts.
Finally, think of these changes as an investment in your child’s future. You’re instilling healthy habits that will decrease the risk of health issues later in life (e.g., heart disease, Alzheimer’s disease, diabetes). By creating health habits now, you’re making a valuable investment in your child’s future.