Healthy Kids Are Smart Kids

American kids are under tremendous pressure to perform well in school. Every year they're required to take more and more standardized tests, and every year they fall further behind children around the world, particularly in science and mathematics. More is required to do well in school beyond sitting in the classroom and managing to stay awake throughout the day.

Kids by nature want to learn, but somehow this love of new knowledge and new experiences is sucked out of them early on. Many teachers no longer teach to broaden the skills and abilities of their students. Instead they teach to the standardized tests. There's no longer much room for exploring new territory, and kids get bored easily and stay bored if they're not challenged.

How can we help our children when the educational system does not provide the formula to engage many kids? Making sure our kids are healthy and well is a very good start. One of the most interesting developments in cognitive science (how people learn) in the last ten years is the importance of physical activity in relation to human performance. The results are in - research proves that physical activity is highly correlated to learning and academic achievement. Active kids are explorers. Active kids are alert and interested in what's going on around them. Active kids have an instinctive desire to grow and develop.

What kinds of exercise should our kids be doing? The great news is that the specific type of exercise doesn't matter. It's all good, whether a kid is playing soccer, running track, or riding around the neighborhood on her bike. It's the amount of exercise that counts, not the format of the exercise. Federal agencies recommend that every child get an hour of physical activity each day. This hour can be broken up into small segments or done all at once. What matters is the amount and consistency of the exercise.

To raise Healthy and Smart kids it is critical to use better brain strategies for the entire family .A great start is to join in rather than just be a spectator and just watch the kids .It is also very important to continue to make activities fun, enjoyable, and rewarding. Regular physical movements have consistently been proven to improve academic performance. The result is a much more well-rounded young person, one whose interests may extend from the ball field to the science lab to the music room.

Resources:

Hillman CH, et al: The effect of acute treadmill walking on cognitive control and academic achievement in preadolescent children. Neuroscience 159(3):1044-1054, 2009

Ploughman M: Exercise is brain food. The effects of physical activity on cognitive function. Dev Neurorehabil 11(3):236-240, 2008

Davis CL, et al: Effects of aerobic exercise on overweight children's cognitive functioning. Res Q Exerc Sport 78(5):510-519, 2007

Can Squeezing Your Right Hand Lead to Increased Memory?

Back in the 1960s there was a tremendous amount of enthusiasm in research to discover the difference between functions of the left and right brain. A plethora of new research is bringing the “Left Brain vs. Right Brain” debate back to life. The left part of the brain (cerebral hemisphere) controls logic, word formation, academic, and analytical processes; the right part of the brain (cerebral hemisphere) deals more with emotions, and the artistic or imaginative activities. However the hemispheres are always working together!

After becoming a regular debate in popular psychology and self-help books, the oversimplified split-brain model that put creativity only in the right brain and logic only in the left brain was challenged by many neuroscientists and fell out of favor in research.

With the use of functional MRIs this trend seems to be shifting back to the popular side again. A study released on April 24, 2013 by Ruth Propper and colleagues from Montclair State University found that hand clenching increases neuronal activity in the frontal lobe of the opposite hemisphere.

Creativity requires divergent thinking to connect seemingly unrelated memories and ideas in new and useful ways. It is fascinating to think that the simple act of squeezing a ball with your right hand while learning could improve long tern memory and intelligence in the left hemisphere; and later you could stimulate creativity by squeezing the ball with your left hand to engage the right hemisphere. 

The right hemisphere controls and receives sensory information from the left side of the body and the left hemisphere controls and receives sensory input from the right side. The researchers found that clenching your right hand may help form a stronger memory of an experience or action by activating the left hemisphere, and that clenching your left hand may help you recollect the memory later by activating your right hemisphere.

According to Ruth Propper, "The findings suggest that specific simple one sided muscular movements (by temporarily changing the way the brain fires) can improve forming or accessing a memory.

Future research will examine whether hand clenching can also improve other forms of cognition, for example verbal or muscular coordination." The authors clarify that further work is needed to test whether their results with word lists also extend to memories of visual stimuli like remembering a face, or spatial tasks, such as remembering where keys were placed.

Better Brain Tip of the Week

Use your opposite hand for 7 days straight to perform daily functions

(for example: brushing teeth, combing hair, buttoning shirts ,opening doors, eating, etc)

References:

Ruth Propper and colleagues from Montclair State University

Clenching your right or left hand activates different brain hemispheres.

Published on April 26, 2013 by Christopher Bergland in The Athlete's Way

Can Sleep Studies Give Clues for Alzheimer's Research?

One of the most important ways to create a better memory is to get the proper amount and type of sleep. Many lifestyle choices have the potential to affect your health and cognitive abilities. The rhythms of the day and sleep cycles have a tremendous value in creating a better memory and overall wellness.

In recent years, various researchers have found that a habit that most of us take for granted… sleep may affect our memory in noticeable ways! There is a part of the brain that is important in creating long term memory called the entorhinal cortex

In a recent study from the journal Nature Neuroscience, UCLA neurophysics professor Mayank R. Mehta found that a brain area called the entorhinal cortex plays a key role in memory consolidation during sleep. Memory consolidation is the process that stores and reinforces long-term memories so you can draw on them later.

Sleep studies may also provide direction for Alzheimer’s research. Not only can Mehta’s research help us understand how we strengthen memories during sleep, but it may also provide clues for investigating Alzheimer's disease, which begins in the entorhinal cortex and often involves impaired sleep.

Of course, the habit patterns of humans differ greatly and further research will be needed to truly understand the entorhinal cortex's role in memory consolidation. Functional MRIs are now providing information as to how the brain fires when asked memory questions.

This study reminds us of the complex ties between lifestyle habits and cognition, it also reaffirms the importance of getting enough sleep each night. With many new studies continuing to find evidence that our brains are hard at work during the night, most scientists agree that getting a decent night’s rest is a good idea.

Better Brain Tip of the Week:

Go to bed at the same time and rise at the same time for 7 days straight to create a healthy habit pattern. Lights out and in a state of relaxation at or before 10 o’clock p.m. is ideal for the process of syncing your sleep with the rhythms of the day.

Do DIET sodas affect your brain?

History has shown every time a "new and innovative" artificial sugar substitute or weight loss product is created more studies prove how these "sugars" affect brain health. Do you, like thousands of others, drink diet sodas to control weight through calorie consumption? A 2012 study suggests that it may be time to reconsider the role of artificial sweeteners in your life. In a paper published in the journal Physiology & Behavior, researchers found that diet soda — along with other artificially sweetened foods — may sabotage weight-loss plans by changing how the brain’s reward center responds.

This study out of the University of California, San Diego split 24 young adults into two groups: one group drank at least one serving of diet soda every day, while the other avoided artificially sweetened drinks. After several weeks, participants had their brains scanned while they switched between drinking naturally and artificially sweetened water. This allowed researchers to track exactly how the brain responded to sweeteners.

The brains of the adults who had consumed diet soda regularly responded very differently from those of non-drinkers, notably in brain areas related to reward. And the more participants had drunk, the more pronounced this difference.

According to researchers “[Diet soda drinkers] who consumed a greater number of diet sodas had reduced caudate head activation. These findings may provide some insight into the link between diet soda consumption and obesity.”

How artificial sweeteners confuse your BRAIN:

The caudate head is a part of the brain involved in controlling food intake and signaling reward — a kind of mental red light that says “enough!” Decreased caudate head activity in diet soda drinkers suggests that this careful reward system was thrown off.

Researchers posit that consuming diet soda confused the caudate head’s normal reward processing behavior: because sweet tastes didn’t always signal incoming energy, the brain trained itself to dampen its reactions. These inaccurate caloric predictions made diet soda drinkers more likely to consume additional calories later in the day.

Small choices can affect your BRAIN:

While further research remains to be done, this findings provide insight into how simple lifestyle choices can influence your brain. Inundate your brain with artificial sweeteners, and it responds in one way — but give it positive, stimulating experiences, and it could respond in another. Various other studies have found positive changes in the brain as a result of regular exercise, proper sleep, and many other factors. 

So pick your habits wisely, for your body and your brain!

References:

-lumosity  abstracts

-physiologic behavior 2012 nov 5 107(4):560-7

Do We Create What We Think About Most?

Our mind has an amazing ability to process a tremendous amount of information. Our brain then filters the information to focus on what is most important based on our intrinsic values.

When it comes to how you initially process information… What is your worldview?

Are you an optimist or a pessimist by nature?

Do you always expect good things to happen or are you waiting for the other shoe to drop?

Our mental attitude affects how we interact with those around us and also how we respond to events in our daily lives. Remarkably, our mental attitude also affects our health and well-being. How we feel, not only mentally but also physically, is significantly impacted by what has been termed our "internal guidance mechanism".

Back in the 1960s a plastic surgeon named Maxwell Maltz wrote the classic book Psycho-Cybernetics, a groundbreaking book that has been continuously in print for almost 50 years. Psycho-Cybernetics, one of the original self-help books, popularized the idea that the subconscious part of our mind is a goal-seeking mechanism. Maltz famously compared the subconscious to a guided missile, stating that the subconscious would do exactly what it is programmed to do. If you want to achieve a goal, Maltz proposed, visualize its successful completion. Visualize yourself driving that red sports car. Visualize the fun you and your family are having on your trip to Hawaii or Italy. Visualize living in your beautiful home. Provided that the instructions are clear, your subconscious will go to work to cause your goal to manifest in your life.

This wasn't jibberish! Maltz was a scientist and made a very strong case for his theory, backed up by decades of interaction with his patients. Since then, of course, hundreds if not thousands of self-help gurus have sprung up, publishing books, giving seminars, and being interviewed in broadcast media. Maltz, Napoleon Hill, and Norman Vincent Peale were the originals, the pioneers who introduced the concepts and precepts of taking charge of your own life.

In terms of health, for example, attitude is critically important. How do you respond, internally, if a nearby co-worker coughs or sneezes throughout the day? Have you noticed that if you think that you, too, are going to get sick, that in fact you do? But others, exposed to the same environment, do not. Is it possible that these others paid no attention to the ill co-worker, that they did not internalize the notion that they were being exposed to contagion? Such a scenario is not 100% necessarily true, but it is possible. The conclusion could be that our thoughts matter. As Earl Nightingale, one of the pioneers of the personal development field, famously stated, "You become what you think about".

So what should we do? Think happy thoughts all day long? Not really, but it is important to remember that attitude counts! If we are more frequently seeing the glass as half-full rather than half-empty, it is possible that we are going to have a more productive, more successful, more fulfilled day. And, unbeknownst to us, our subconscious mind will build on those successes and help to bring us more success, personal growth, happiness, and well-being.

References:

Matsunaga M, et al: Association between perceived happiness levels and peripheral circulating pro-inflammatory cytokine levels in middle-aged adults in Japan. Neuro Endocrinol Lett August 5, 2011 (Epub ahead of print)

Layous K, et al: Delivering happiness: translating positive psychology intervention research for treating major and minor depressive disorders. J Altern Complement Med 17(8):675-683, 2011

Sadler ME, et al: Subjective wellbeing and longevity: a co-twin control study. Twin Res Hum Genet 14(3):249-256, 2011

How To Activate The Brain To Improve Your Health

Using the most current research from functional MRI brain scans can give us the edge on the most effective use of the brain. Knowing how the brain fires and wires itself can be the next level of understanding needed to create a healthier brain and develop

our inner genius.

Mid brain activation

Our brains have different electrical wave frequencies that affect learning, memory, emotions, creativity and sleep patterns. The left brain is believed to operate at Beta wave frequency (14- 30 hertz cycles per second). This is the brain we are most familiar with having developed in traditional academic settings. This is the side of the brain that deals with the logical and analytical thinking and processes words and sounds.

The right brain is the image brain and is believed to work at Alpha wave frequency (8 to 13 hertz cycles per second). It is associated with a creativity, images, emotions,music and also relaxed alert state of mind such as in meditation.

The Mid Brain, is believed to ‘act’ as a bridge between our Left and Right Brain. Having an active Mid Brain will ‘widen’ the channel of communication between the left and right brain resulting in a more balanced use of ‘Whole Brian’.

Children at birth and up to the age of about 6 years old, the mid brain is very active. Beyond the age of 6, the mid brain development slows down and gradually become less active unless stimulated through our senses.

So, how can you awaken the mid brain again?

One of the most effective ways to activate the mid brain is to use light and sound waves. Our Mind is paced by light and sound and dependent upon the frequency or vibration it will have an effect on our body.

Remember how you feel listening to the sound of waves rolling up on a beach as you watch the sunset. The sounds and vibrations found in nature are the healthiest for brain wave activity. The hustle and bustle of the Modern world has taken us away from the innate healing ability of being in nature

The average American has so many layers of Brain activation on a subconscious level that the brain can be overloaded leading to anxiety and depression.

Studies have shown that  taking time to play and have fun on a regular basis is a must for long term mental and brain health. Take the time to schedule time in nature and your brain will be more relaxed, and feel more secure in daily life.

ADHD Treatment Starts at Home

As a parent you have a huge influence over your child’s overall health. Evidence shows that eating a healthy diet, getting plenty of exercise, and making other smart daily choices can help your child manage the symptoms of ADD/ADHD. That means your child should begin treatment through wellness lifestyle choices today...at home.

The benefits of “nature and exercise”

Studies show that spending time in nature can reduce the symptoms of ADD/ADHD in children. Encourage your child to play outside for at least 30 minutes each day, if possible. Exercising is one of the easiest and most effective ways to reduce the symptoms of ADD/ADHD. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise and medications for ADD/ADHD such as Ritalin and Adderall work similarly. But unlike medication, exercise doesn’t require a prescription and it’s side effect free.

Activities that require close attention to body movements, such as dance, gymnastics, martial arts, and skateboarding, are particularly good for kids with ADD/ADHD. Team sports are also a good choice. The social element keeps them interesting.

The importance of sleep in ADD / ADHD treatment

Regular quality sleep rhythms can lead to vast improvement in the symptoms of ADD/ADHD. However, many kids have problems getting to sleep at night. Sometimes, these sleep difficulties are due to stimulant medications, and decreasing the dose or stopping the medication under a doctors supervision may solve the problem.Using calming oils such as lavender or sandalwood on a child's pillow has calming effects for sleep.

A large percentage of children with ADD/ADHD that have sleep difficulties have shown to benefit greatly by following these lifestyle tips.

1.     Set a regular bedtime (and enforce it).

2.     If background noise keeps your child up, try a sound machine or soothing music.

3.     Turn off all electronics (TV, computer, video games, cell phone) at least an hour before bed.

4.     Limit physical activity in the evening at least 2 hours before bedtime.

5.     Reducing sugar intake can help reduce ADD / ADHD symptoms

Studies show that what, and when, you eat makes a difference when it comes to managing ADD/ADHD.

1.     Schedule regular meals or snacks no more than three hours apart. This will help keep your child’s blood sugar level, minimizing irritability and supporting concentration and focus. Try to include a little protein and complex carbohydrates at each meal or snack. These foods will help your child feel more alert while decreasing hyperactivity.

2.     Check your child’s zinc, iron, and magnesium levels. Many children with ADD/ADHD are low in these important minerals. Boosting their levels may help control ADD/ADHD symptoms. Increasing iron in the form of vegetable may be particularly helpful. One study found that an iron supplement improved symptoms almost as much as taking stimulant medication.

3.      Add more omega-3 fatty acids to your child’s diet. Studies show that omega-3s improve hyperactivity, impulsivity, and concentration in kids (and adults) with ADD/ADHD. Omega-3s are found in non farmed salmon, tuna, sardines, and some fortified eggs and milk products. However, the easiest way to boost your child’s intake is through fish oil supplements. Make sure your getting a pharmaceutical strength trusted Omega. Not sure if you're using the right type? Ask your chiropractor or wellness doctor they can offer a trusted omega source for all your family's needs.