Did you know? Diet plays a key role in the development of children’s cognitive, hormonal, immune and nervous system function. Every major body system relies on a constant supply of dietary vitamins, minerals and nutrients to function optimally. Lack of proper nutrition can lead to digestive disorders, hormonal imbalances, mood fluctuations, poor memory, depression, anxiety and food sensitivities just to name a few.
Blood sugar stability and cognitive function are two areas that should be addressed when discussing students’ academic success.
There are steps you can take in order to improve your child’s cognitive function, mental clarity, energy and focus.
Cognitive function
Our brains are composed of 60% fat. It should come as no surprise that our brains require healthy sources of dietary fats to function properly. A diet high in monounsaturated fats can also increase the production of acetylcholine, a neurotransmitter that plays a very important role in learning and memory.
Proper sources of healthy dietary fats also fuel the body, aid in vitamin absorption, protect the nervous system and are the building blocks to our hormones.
What to include
Omega-3 fatty acids have been shown to improve memory, speaking ability, depression and ADHD.
Healthy sources of lean protein, both mammalian and plant sourced, can also help maintain cognitive function. Proteins metabolize in the body in the form of amino acids which are required to produce neurotransmitters.
Sources of healthy fats
- Avocado
- Salmon
- Nuts – Almond, Pecans and Walnuts
- Whole eggs
- Coconut oil
- Flax seed
Blood sugar stability
It’s not all about healthy fats when it comes to cognitive function. Another key component that is paramount when discussing memory is blood sugar stability. When blood sugar is properly supported, students will experience increased energy, stabilized mood and enhanced memory.
Eating foods that release energy quickly can results in symptoms of fatigue, irritability and loss of memory. Processed foods and refined sugar can actually cause a spike in your blood sugars as they release glucose in a sudden rush. This results in a large release of insulin which causes a steep crash in blood sugar leading to symptoms of fatigue, irritability and loss of memory.
How to support blood sugar stability
The best way to support blood sugar is to ensure the consumption of a balanced whole foods diet which comprises a healthy fat, lean protein and a whole grain. It’s important to focus on foods that release energy slowly into the bloodstream such as: vegetables, legumes, berries, whole grains, lean proteins, healthy fat sources, nuts and seeds.
Foods to avoid
- Cereals – most have a large amount of added sugar and preservatives
- White breads and toasts
- Pastries
- Processed foods (i.e. microwavable breakfast sandwiches)
- Refined carbohydrates
- Corn syrups
- Sweets and refined sugars – chocolate, candy, pop, sodas, flavored milks, energy drinks
- Artificial sweeteners
Schedule your complementary 15 minutes consultation with our Registered Holistic Nutritionist today!