Searching academic databases such as JSTOR will yield numerous articles on brain nutrition. Due to the vast array of considerations, it’s impossible to cover them all in a single blog. I’ll attempt to address specific aspects in sections, building to an overall family strategy at the end.
Regarding food research, there are common understandings of Omegas, DHA, and EFA. There is research about carbs and protein and different types of carbs such as tryptophan (that could be a protein as well). I aim to present this information in a way that alleviates anxiety about reported findings and explores self-directed avenues to enhance brain health. Additionally, reliable medical sites like the NIH (USA) offer valuable insights. Keep in mind that product formulations evolve, and research trends influence our understanding. Rather than becoming frustrated with today’s debates on substances like aspartame, focus on making informed choices based on the available information.
Nutrition and infants
In 1964, the British Medical Journal highlighted a critical period for brain growth in children—the first two years of life. The question arose: could nutritional deficiencies during this crucial time be rectified later on? According to their findings, based on studies involving animals, the answer was a resounding no. The impact of inadequate nutrition during this period of maximal growth was irreversible. Malnourished children were observed to have lower IQs and smaller head circumferences compared to those who received proper nourishment.
At that time, there was a misconception that brain size determined IQ, leading to earlier beliefs that men had inherently higher IQs than women. Subsequent studies revised this understanding. The study’s leaders revealed that hypoglycemia and low protein/amino acids could cause cerebral damage during the critical growth period. While conducting a similar study on humans would be unethical, I conclude that your strongest weapon against malnutrition would be to provide ample protein and regular meals to infants during the first 18 months for optimal mental preparation.
Moreover, the emotional bonds formed through consistent infant feedings play a crucial role. If a child lacks trust in their caregiver’s ability to provide nourishment, it can lead to a fundamental distrust that may negatively impact the child’s success in school. This highlights the early role of nutrition in shaping the foundation for a productive student. If circumstances permit, staying at home to ensure these essentials is advocated. The potential uncertainty about whether daycare providers are meeting these needs for bonding and IQ development underscores the importance of parental involvement. Future updates will delve into the latest research on IQ, so stay tuned for more insights.
Nutrition and Children
Nutrition is vital for promoting optimal brain health, influencing gut bacteria, and maintaining overall energy balance. While the specific impact of individual nutrients on cognitive functions remains unclear unless a child is malnourished, there are suggestions of links between childhood obesity and learning. Despite stabilization in obesity rates in some developed countries, disparities persist based on gender and socioeconomic status.
Amid the prevailing issue of childhood obesity, there is a lack of comprehensive understanding regarding how obesity and nutrition affect thinking and brain health. Therefore, it is advisable not to solely focus on your child’s weight.
In my experience, concentrating solely on obesity may overlook underlying contributing factors. Instead of fixating on weight, parents should direct their attention to factors within their control. Encourage healthy family choices, engage in physical activities together, and foster a positive relationship with food. Establishing these habits is a gradual, ongoing process that should be approached without unnecessary stress. Resist societal pressures for thinness and prioritize nurturing a healthy connection between you and your child.
Nutrition and adolescents
Developing a healthy adolescent involves recognizing the intricate phases of brain development, particularly during the crucial period from age 11 onward. Although the brain stops growing in size early in adolescence, this time is dedicated to refining its functionality. The brain completes its development and maturation in the mid-to-late 20s, with the prefrontal cortex, responsible for decision-making, being one of the last areas to mature. This growth is linked to social experimentation, a phase where adolescents explore their identities, often resulting in risk-taking behavior—a natural part of human development.
Understanding these developmental dynamics is crucial, especially regarding eating habits. Adolescents may be inclined to try different diets based on their peers’ choices, transitioning from vegan to keto within a short period. Supporting them involves channeling their interests through courses, allowing them to explore safely and researching topics together. Providing nutritious snacks for school ensures they stay focused. It’s essential to move with them, encourage their explorations, and guide them toward reliable sources of information. During this susceptible phase, adolescents may be drawn to risky trends, such as eating Tide Pods or adopting extreme diets. Guiding their risk-taking tendencies ensures a smoother path through school and beyond.
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Adult brains and the response to carbs
Image from: https://www.verywellmind.com/what-is-serotonin-425327
Exploring the relationship between adult brain function and nutrition, it’s essential to consider the impact of developmental stages on cognition and brain health. While this information serves as general guidance for personal health journeys and as role models for children, it’s not an exhaustive exploration.
Scientific American featured an intriguing article suggesting that a carbohydrate-rich meal prompts the brain to produce more serotonin, a neurotransmitter crucial for various bodily functions. Serotonin influences mood, sleep, digestion, nausea, wound healing, bone health, blood clotting, and sexual desire. Recognizing the potential of carbs to alleviate depression and anxiety, the fast processing of these carbohydrates can lead to unintended effects. A 1974 study indicates a potential closed circle, where food consumption influences brain biochemistry, and vice versa. Notably, children consuming carb-rich snacks throughout the day may experience reduced focus in the classroom. Recent studies focus on carbohydrates that stimulate different parts of the brain, with an emerging realization that adding protein to carbohydrate intake reduces the serotonin response.
Conclusion
Indeed, when families of diverse ages coexist, recognizing each member as an individual with unique nutritional needs is essential. Each age group brings distinct considerations, and understanding these nuances is vital for the well-being of both individuals and the household community. By tailoring nutritional strategies to meet the specific requirements of different family members, you can foster a supportive and healthy living environment that caters to the varied needs of each member.
References and research to consider:
Agranoff, Bernard. “Brain Food.” Gastronomica, vol. 8, no. 3, 2008, pp. 79–85, https://doi.org/10.1525/gfc.2008.8.3.79.
Bedi, K. S. “Nutrition, environment and brain development.” Science Progress (1933- ), vol. 70, no. 4 (280), 1986, pp. 555–570, http://www.jstor.org.dcccd.idm.oclc.org/stable/43420658.
Coursin, David Baird. “Nutrition and brain development in infants.” Merrill-Palmer Quarterly of Behavior and Development, vol. 18, no. 2, 1972, pp. 177–202, http://www.jstor.org.dcccd.idm.oclc.org/stable/23083968.
Fernstrom, John D., and Richard J. Wurtman. “Nutrition and the brain.” Scientific American, vol. 230, no. 2, 1974, pp. 84–91, http://www.jstor.org.dcccd.idm.oclc.org/stable/24950009.
Herr, Judith, and Winifred Morse. “Food for Thought: Nutrition Education for Young Children.” Young Children, vol. 38, no. 1, 1982, pp. 3–11, http://www.jstor.org.dcccd.idm.oclc.org/stable/42643029.
Jensen, Eric P. “A Fresh Look at Brain-Based Education.” The Phi Delta Kappan, vol. 89, no. 6, 2008, pp. 408–417, http://www.jstor.org.dcccd.idm.oclc.org/stable/20442521.
Khan, Naiman A., et al. “The cognitive implications of obesity and nutrition in childhood.” Monographs of the Society for Research in Child Development, vol. 79, no. 4, 2014, pp. 51–71, http://www.jstor.org.dcccd.idm.oclc.org/stable/43773272.
Knowland, Victoria C., and Michael S. Thomas. “Educating the adult brain: How the neuroscience of learning can inform educational policy.” International Review of Education / Internationale Zeitschrift Für Erziehungswissenschaft / Revue Internationale de l’Education, vol. 60, no. 1, 2014, pp. 99–122, http://www.jstor.org.dcccd.idm.oclc.org/stable/24637255.
Montagu, Ashley. “Sociogenic Brain Damage.” American Anthropologist, vol. 74, no. 5, 1972, pp. 1045–1061, http://www.jstor.org.dcccd.idm.oclc.org/stable/672963.
Nussbaum, Paul D. “Brain Health for the Self-Empowered Person.” Generations: Journal of the American Society on Aging, vol. 39, no. 1, 2015, pp. 30–36, https://www-jstor-org.dcccd.idm.oclc.org/stable/26556094.
“Nutrition And The Brain.” The British Medical Journal, vol. 1, no. 6127, 1978, pp. 1569–1570, http://www.jstor.org.dcccd.idm.oclc.org/stable/20419417.
“Nutrition And The Developing Brain.” The British Medical Journal, vol. 1, no. 5588, 1968, pp. 333–334, http://www.jstor.org.dcccd.idm.oclc.org/stable/20391401.
“Nutrition Of Brain In Infancy.” The British Medical Journal, vol. 1, no. 5384, 1964, pp. 651–652, http://www.jstor.org.dcccd.idm.oclc.org/stable/25397761.
Pertz, Doris L., and Lillian R. Putnam. “An Examination of the Relationship between Nutrition and Learning.” The Reading Teacher, vol. 35, no. 6, 1982, pp. 702–706, http://www.jstor.org.dcccd.idm.oclc.org/stable/20198075.
Turner, Julia. “A Nutrient-Rich Diet Can Protect Cognitive Health.” Generations: Journal of the American Society on Aging, vol. 35, no. 2, 2011, pp. 99–106, https://www-jstor-org.dcccd.idm.oclc.org/stable/26555781.