As a new school year kicks off, every parent wants their child to thrive academically, emotionally, and physically. The foundation for success doesn’t just start in the classroom—it starts at home. Nutrition, sleep, physical activity, and screen time play key roles in your child’s focus, learning ability, and overall well-being. Here are some simple ways you can support your child's growth and performance this school year.
Fuelling the Brain: Nutrition for Focus and Memory
A balanced diet is crucial for brain function, focus, and memory. Here are some powerful brain-boosting nutrients to incorporate:
Omega-3 fatty acids: These are essential for brain development and focus. Good sources include fatty fish like salmon, chia seeds, and walnuts.
Antioxidant-rich foods: Blueberries, spinach, and other brightly coloured fruits and vegetables help protect brain cells and enhance focus.
Whole grains: Foods like quinoa, brown rice, and whole wheat bread provide a steady release of energy, keeping your child’s focus sharp throughout the day.
Protein: Eggs, chicken, beans, and nuts are key for brain development and keeping energy levels consistent.
Practical tip:
Don't skip breakfast! A nutritious breakfast will set your child up for a productive day. Make overnight oats with berries and chia seeds, so breakfast is ready to go before the school rush begins.
Include boiled eggs or hummus in the lunchbox.
Foods to Avoid
While nourishing foods are essential, avoiding certain foods is just as important. Many processed and sugary foods can cause energy crashes and affect your child’s ability to focus in school.
Sugary snacks and drinks: Foods and drinks high in sugar can cause blood sugar spikes, followed by crashes that lead to poor concentration and irritability.
Highly processed foods: Many packaged snacks are high in trans fats and artificial additives that can impair brain function and cause sluggishness.
Caffeine: Older children may be drawn to caffeinated drinks like sodas or energy drinks, but these can disrupt sleep patterns and make it harder to concentrate.
Practical Tips:
Swap sugary cereals for whole-grain, low-sugar options such as homemade granola.
Replace sugary drinks with water infused with fruit or herbal teas.
Opt for homemade snacks like veggie sticks with guacamole or hummus, or trail mix with nuts and seeds.
Lifestyle
Supporting your child’s physical and mental well-being goes beyond nutrition. Healthy lifestyle habits like sleep, exercise, and screen time management play a crucial role.
Adequate Sleep: Sleep is essential for memory consolidation and mood regulation. School-age children need 9-11 hours of sleep to stay sharp and ready for learning.
Physical Activity: Exercise boosts blood flow to the brain and can improve focus and mental clarity. Regular movement is also great for reducing stress and anxiety. Ensure your child gets at least 60 minutes of physical activity each day.
Screen Time Management: Excessive screen time, especially close to bedtime, can impair sleep and attention spans. Limiting it is key to maintaining focus and well-being.
Practical Tips:
Create a calming bedtime routine that includes turning off screens 2 hours before bed, reading a book, or using calming music to signal it's time to wind down
Make your child’s room conducive to sleep by keeping it cool, dark, and quiet.
Create a Positive Learning Environment
The home environment is just as important for learning success as what happens at school. Setting the stage for focus and emotional well-being can make a world of difference.
Supportive routines: Routines provide structure, helping children stay organised and feel more confident as they navigate their schoolwork.
Open communication: Encourage your child to share their thoughts and feelings about school, and offer reassurance during stressful times.
Practical Tips:
Designate a quiet, distraction-free spot in your home where your child can do homework. Set a specific time each day for homework or study sessions.
Check in with your child regularly about how they’re feeling about school. A simple “How’s your day?” or “Anything you want to talk about?” can open the door to supportive conversations.
By focusing on nutritious meals, healthy lifestyle habits, and a supportive home environment, you can help set your child up for a successful school year. Small changes can lead to big improvements in focus, learning, and overall well-being—giving your child the tools they need to thrive.
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