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How Your Brain Works

Brain health for children -

We also measure how many times their hearts beat in 1 min. Kids who are more fit use more oxygen while they are exercising. Research suggests that kids who are more physically active and more physically fit score better on standardized tests of math and reading [ 2 , 3 ]. Fit kids also have better attention and memory.

For example, they are better able to remember names and locations on a map compared to kids who are less physically fit. Kids who are more fit perform better on tests that measure a specific type of thinking known as executive functions.

Executive functions help us to concentrate and pay attention this is called inhibition , remember things called working memory , and perform multiple tasks at once called cognitive flexibility. You do these activities every day, especially in school! You use inhibition when you ignore other classmates who are being distracting and focus on your teacher instead.

If you are multiplying numbers in your head or being creative, you are using working memory. Cognitive flexibility is sometimes called multi-tasking, like when you ride a bike and also watch out for cars and people in your path.

Executive functions are associated with an area in the front part of the brain known as the prefrontal cortex, which is still developing in kids.

One way to do this is by measuring the electrical activity in the brain using a technique called electroencephalography EEG. The child being studied wears a special cap that looks like a swimming cap, with many sensors placed in it. The sensors measure the electrical activity happening in the brain.

EEG caps are very safe for kids and have no side effects. Sometimes scientists measure what the brain is doing while the child is resting, and other times they measure what the brain is doing while the child completes tasks that require attention or memory. Kids who are more fit are better at blocking out distractions and have more efficient brain activity.

But, the good news is that it may only take 20 min of walking to see improvements in brain activity [ 5 ]. Experiments have shown that, after kids walk on a treadmill for 20 min at a pace that makes them sweat but allows them to talk easily, they are better able to temporarily pay attention and ignore distractions.

Importantly, after an entire school year with extra PA, kids were physically healthier, their brain activity was better, and they were better able to ignore distractions and pay attention [ 6 ].

Scientists can also measure brain structure and function using a technique called magnetic resonance imaging MRI. MRI machines are safe and painless for children if the children do not have any metal objects in their bodies, and kids are always safety checked before getting into an MRI scanner.

Kids must stay very still in the MRI scanner, but sometimes they get to watch movies or engage in tasks of attention and memory. These machines, which look a bit like spaceships, have very strong magnets that make loud noises.

These pictures allow scientists to measure the various structures in the brain. Using MRI, scientists have found that a small but important area in the middle of the brain, called the hippocampus , is larger in kids who are more fit compared to kids who are less fit Figure 3 [ 7 ]. The hippocampus looks like a seahorse and is important for learning and memory.

A larger hippocampus has been associated with better memory. The hippocampus plays a special role in a type of memory called relational memory. It is important to keep the hippocampus healthy, and we can do so by staying physically active, eating a well-balanced diet, and getting adequate sleep.

MRI also allows scientists to study brain function , in which case it is called functional magnetic resonance imaging fMRI. The blood carries oxygen to the brain and the brain uses oxygen while doing activities. fMRI measures brain activity by measuring changes in blood flow and thus oxygen flow to the brain for more information on fMRI, see this Frontiers for Young Minds article.

So, fMRI helps scientists to see how separate regions of the brain communicate with each other when a person is resting, or when the person is performing a task such as remembering numbers or faces. In this case, higher fitness is related to better communication between the separate regions of the brain.

The good news is that we can improve how our brains function with PA! Doctors and scientists suggest that kids get at least 60 min of PA every day—the kind that makes your heart beat faster and makes you sweat!

Kids may not have a safe place to be active, or some of them many not have found an activity that they like. Other kids may feel embarrassed when learning a new activity or sport—so it is always good to cheer on others who are being active!

Any activity that gets the heart pumping, like bicycling, swimming, or jogging, would be a good choice. Even walking is really good for the brain. When any of the food groups is missing, children miss out on essential vitamins, minerals, carbohydrates, protein and fat they need for growth and development.

As one block is removed, the tower may wobble and topple due to instability. In addition, be mindful of the amount of "treat" foods consumed, such as cookies, chips, candy, cake and others. Try to limit the frequency of treats for your child to up to two times per week. Many children don't get the recommended amount of water each day, which can leave them dehydrated and struggling to remember what they have learned.

Encourage your child to drink plenty of water throughout the day to improve brain function and overall health. See recommended water intake for kids and tips for getting kids to drink more water. Consistency is key when providing children with the literal building blocks of success for brain health.

While the right foods are important, it is just as important to help your child eat at consistent mealtimes throughout the day and to avoid hunger.

Parents should ensure their child eats breakfast every day, whether at home or school. In addition, sending a snack to school can help children make it until lunchtime without the distraction of hunger.

When your child arrives home, have a healthy snack ready, like low-fat yogurt and pre-sliced fruits or vegetables. Eating a well-balanced diet is important for a child's brain health year-round — and especially during exam time.

When studying for an exam, start to prepare as early as possible. Support your child by offering balanced meals and snacks and encouraging proper hydration and healthy sleep habits. This supports learning and retention of the exam material.

Overall, Craven says it is important to plan ahead for good nutrition and make it a family priority. Looking for easy meal ideas to keep your family healthy? Download 10 Easy and Healthy Weeknight Suppers to receive dietitian-recommended recipes your kids will love.

The Pediatric Clinical Nutrition Program at Children's Health helps families develop a nutrition plan that is best for your child. Our team of experts works with families to provide dietary support for your child's health.

New research shows little Ginseng for fertility of infection from prostate biopsies. Chhildren at work chilfren linked to high blood uealth. Icy Anthocyanins and blood pressure regulation and toes: Poor African Mango Extract Capsules Brain health for children Raynaud's phenomenon? The first 1, days of fot are crucial for brain development — and food plays an important role. Nerves grow and connect and get covered with myelin, creating the systems that decide how a child — and the adult she becomes — thinks and feels. Those connections and changes affect sensory systems, learning, memory, attention, processing speed, the ability to control impulses and mood, and even the ability to multitask or plan. The environment a child lives in, and how they are loved and nurtured, is crucial for these connections and changes.