Adopting Healthy Habits During the Developmental Years
During the years that our childrens’ minds and bodies are developing – it is crucial to teach them healthy habits of living like nutrition and exercise. A child’s brain is not fully mature until about the age of 25 years, so from the moment of conception until the age of twenty-five the brain is growing, developing and maturing. Their physical body is also going through the same transformation. Without the building blocks it needs and/or a healthy, safe environment to grow in – none of these developments will be able to reach and achieve their full potential.
Nutrition & Exercise for a Healthy Brain
Nutrition is critical for cognitive health. In the short term, poor nutrition can contribute to stress, tiredness, irritability, constipation and an inability to focus or learn – it's like the brain goes into ‘overload’ and the child is unable to take in or comprehend what they are being taught.
“A child’s ability to learn is directly related to their diet and lifestyle.”
According to the Centers for Disease Control and Prevention, a child’s failure to eat fruits and vegetables is associated with lower grades while nutrient deficits such as vitamins A, B6, B12, C, iron, zinc, folate and calcium are linked to higher rates of absenteeism, tardiness and low grades. Also, the Child’s Defense Fund notes that iron deficiency in infancy can have an effect on loss of IQ later in life. According to the World Health Organization, iron deficiency is the most common deficiency in the world. Many of the most popular and available foods in schools today are loaded with sugars, caffeine, chemicals, sodium and the wrong types of fats. These foods can leave children feeling tired, unfocused, jittery and sick which not only has an impact on their scholastic abilities, but also affects their moods and behaviors.
According to Oregon Health & Science University’s Dr. Gene Bowman, who has studied the effects of trans fat on the brain: “Diets rich in vitamins C, B, E, D and omega-3 fatty acids are recommended for optimal brain health, whereas a diet high in trans fats can make the brain age faster. Diets high in sugar are especially toxic, as sugar can deplete the amount of vitamin E in the blood and interfere with the body’s mineral content.”
This is just a short list of some of the foods which contain the vitamins and nutrients that a child needs every day. All healthy lifestyles should include fresh fruits and vegetables, along with lots of pure water to drink.
Exercise is also a crucial element during the developmental years for healthy brain function. New studies by Justin S. Rhodes, a professor of psychology at the Beckman Institute for Advanced Science and Technology at the University of Illinois, has indicated that exercise helps the brain reduce ‘physical shrinkage’ and enhances ‘cognitive flexibility’. In other words, daily exercise helps to keep the brain young and active as it literally increases blood flow to the brain.
Nutrition & Exercise for Digestive Health
Nutrition and exercise also play a vital role in digestive health. When a growing child does not have these healthy elements in their life – one of the immediate results can be constipation. This can be physically uncomfortable resulting in abdominal pain, straining to have bowel movements, bloating, gas and irritability. One of the most common causes of constipation is dehydration and/or lack of fiber in the diet. An adolescent should be drinking plenty of fresh water throughout the day along with eating lots of fresh fruits and vegetables which will supply the fiber they need.
Unfortunately, in today’s society, far too many teens are living on fast food, junk food, processed foods, carbonated drinks and far too many sweets. This type of eating combined with a lack of exercise can quite often lead to constipation. Along with being extremely uncomfortable – constipation allows a large number of toxins to build up in the body. This can weaken the immune system, upset hormonal balance, affect brain function and provide the perfect environment for disease.
When a new baby comes into the world, we typically see a pattern form where they nurse and they poop – in with the new and out with the old. This pattern may contribute to several bowel movements a day. As we age – this pattern should continue if we have a healthy digestive system and bowel. In other words, if we are eating two to three meals per day, then we should be having one to three comfortable bowel movements per day.
However, according to Dr. Norman Walker in his book, Colon Health, the Key to a Vibrant Life
“If a person has eaten processed, fried and overcooked foods, devitalized starches, sugar and excessive amounts of salt, his colon cannot possibly be efficient, even if he should have a bowel movement two to three times a day! Instead of furnishing nourishment to the nerves, muscles, cells and tissues of the walls of the colon, such foods can actually cause starvation of the colon. A starved colon may let a lot of fecal matter pass through it, but it is unable to carry on the last of the digestive and nourishing processes and functions intended for it.”
Some foods which would tend to slow down digestion and bowel movements might include:
Processed foods
Fast food
Cheeses
White bread
Bagels
Meats
Dairy
To avoid this situation and keep our bowels moving in a healthy manner we can:
Change our diet to include lots of fresh fruits and vegetables (possibly making at least half of our diet raw)
Drink plenty of fresh, pure water (body weight divided by 2 equals minimum ounces of water per day – for example, if you weigh 100 lbs divided by 2 would equal 50 ounces of water)
Incorporate the right type of fats into the diet
Regular Exercise – walking, cardio, resistance
Eating regular meals throughout the day as opposed to eating sporadically throughout the week
Avoid alcohol and caffeine
If there is already a problem, then along with incorporating the healthy habits above, you may also want to:
Add an herbal bowel formula
Consider using a probiotic formula to help with digestion – especially if your child has ever been on antibiotics
Using a castor oil pack to help soften and stimulate the bowel to move (apply castor oil generously to the abdomen, cover with a warm, moist cloth – check every five to ten minutes to see if the skin still feels oily – if not, apply more castor oil – continue for 30 to 60 minutes)
Educating Your Children on How to Live a Healthy Lifestyle
Educating your child on what constitutes a healthy lifestyle will go a long way toward helping them to take an active part in their own health. Nutrition and exercise are two important factors that play a role in our children’s health and directly impact the brain and gut. As a child sees and feels the consequences of their poor choices, they will be more prone to make course corrections and change their behaviors/choices if they have been educated on why these habits are necessary. Becoming a healthy, strong adult begins with a healthy childhood and adolescence.