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Yes it’s TRUE! There are positive actions we can take to support our child’s academic performance and ongoing success in life!
We all know that physical activity and healthy nutrition are essential for optimal growth and development, but did you know that both are also essential elements that support learning and academic achievement, as well as other important behaviours at school, and beyond?
Exercise and Brain Functioning:
Research has shown that regular physical activity (whether that be team sports, playground games or individual pursuits such as swimming or bike riding), produces positive effects on the brain, including improved cognitive skills. Enhanced concentration and attention levels also create improved classroom behaviours generally.
This is achieved by:
- Increased flow of oxygen to the brain,
- Increased number of neurotransmitters that assist with focus, concentration and memory, as well as the ability to more easily manage stress,
- Faster firing brain synapses, resulting in better language, reading and comprehension skills.
- Increased neurotrophins which induce the survival, development, and function of neurons, especially in the areas of the brain that are responsible for learning, memory and higher level thinking.
Lower oxygen levels, neurotransmitters and neurotrophins reduce the ability to concentrate, and when kids are unable to concentrate, it becomes harder to learn new information or recall previously learned information.
Research has also shown that intense aerobic activity can actually grow new brain cells in the part of the brain responsible for memory. By undertaking a cardio workout several times each week, this area of the brain can produce up to 30% more cells and improve memory recall test results in as little as three months.
Diets with adequate levels of iron are important for energy too! Iron is essential for the transportation of oxygen around the body, and if the brain and muscles are depleted of this important mineral, the result will be feelings of lethargy and a downward pull that makes it hard to feel enthused about anything!
Consider: cashews, chicken, kidney beans, lentils, red meat, & seafood.
Remember though, iron rich food sources should be consumed with other foods that are high in Vitamin C where possible, as this will assist with the absorption of the iron. Conversely, avoid consuming them with calcium rich foods, as this will interfere with iron absorption.
Sleep and Memory:
One of the major benefits of exercise is a more regulated and rested sleep pattern. In one study, active children who averaged 18 hours of exercise per week, reported sleeping for longer, having better quality sleep, taking less time falling asleep and waking less during the night, than those who were relatively inactive (5 hours of exercise or less per week). Additionally, the active group also reported feeling less tired and being able to concentrate better during the day.
Getting proper sleep is as essential for our brains to function properly, and sleep deprivation can reduce people’s performance on mental tasks, including memory tests. Latest research shows that during sleep, the brain’s ‘plasticity’ (the number of connections between all the nerve cells in the brain) is increased, which can improve learning and memory.
As the body rests and recovers from the physical wear and tear of the day, the brain is permanently storing the information it gained during the day. Sleep ultimately affects every aspect of health and a nutritious diet filled with foods that contain certain compounds, can help to support and regulate a healthy sleep cycle as well.
Consider: almonds, berries, broccoli, cabbage, cauliflower, cherries, kiwifruit, salmon, walnuts.
Mood and Emotions:
Many studies have shown that exercise can lift the mood, reduce symptoms of depression and decrease feelings of anxiety. Being in a good mood also supports focus, concentration and confidence, which is particularly important during test and exam times.
During intense exercise, endorphins (happy, feel-good hormones) are released in parts of the brain associated with emotions, and this elevates the mood. Several other brain chemicals that contribute to this mood shift, including serotonin, is also released during repetitive activities like walking, jogging, or bike riding.
A diet containing adequate B group vitamins will support energy production for physical functioning as well as cognitive performance. Vitamin B6 in particular, is necessary for the production and regulation of dopamine, which is one of the happy, feel-good hormones!
Consider: avocado, bananas, hazelnuts, salmon, spinach, tofu, turkey, & walnuts.
Academic Performance:
Research conducted around the world shows a clear link between physical activity and academic performance. In a more recent study, it is shown that students who exercise for 20 minutes or more, most days of the week, achieve average grades that are around 10% higher than those who did not do regular exercise. This effect is evident even after taking into account other factors, like how much time students spent studying.
To support student engagement with the learning environment on a daily basis, meal and snack times should be at appropriate intervals throughout the day where possible. This will allow energy release in a steady stream, thus maintaining laser sharp focus! Large portion serves are not necessarily required, as excess calories will be stored as fat if exercise levels aren’t adequate, but by ensuring that the brain receives adequate energy and that hunger pains and cravings aren’t becoming a distraction, attention can remain on the task at hand.
Benefits Beyond the Learning Environment:
Current research has also connected physical activity to absenteeism, early school drop-out rates and social connectedness. Studies show that kids who consistently participate in sports remain in school for longer and are more likely to continue further educational pathways.
In addition to improved academic outcomes and career pathway opportunities, establishing healthy exercise and eating habits early in life, establishes positive attitudes towards health within our kids.
This will enable them to effectively manage good health well beyond childhood and prevent a range of chronic diseases such as heart disease, type 2 diabetes and obesity, and ultimately improve their life expectancy and importantly, their life quality.
As loving parents, that’s one gift, we can all afford to give our kids.
Enjoy!
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Written by: Cherie Rivas
Women’s Health & Wellness Mentor & Coach
