As a mum who runs a company, trying to keep my children and I healthy its hard. Especially when there is so much information out there its difficult to priorities. However, I do know that whatever I do it has to be fun otherwise it will fail at the first hurdle!
So these are the 5 FUN things we have implemented into our household to keep our brains and bodies in the best form they can be.
- Head massage from parents and children.
- Squats while brushing teeth.
- Counting backwards for memory and mental health.
- Turmeric & honey milk – improves memory, attention and decreases anxiety.
- Push ups with chocolate and blueberries. Increases blood to the brain.
No.1
Action: Head & Hand Massage.
Reward; Computer or phone time.
Massaging the scalp according to new research has a very positive impact on stress hormones, great for blood pressure and heart rate. Plus there is growing evidence it is fantastic for helping unblock hair folicals and help regrown hair on balding men and helps hair loss post pregnancy and menopause.
Children and you can either do to yourself or I massage for my children and they have to tell me 3 things about their day before they are allowed on phones/ computers. Its the only way I get any information out of the boys. We use a timer to keep things fair and it often means I get one! (But not always so don’t hold your breath!!) Managing your own own head is just as beneficial.
The husband also gets in on the act, which quickly changes his mood so added marriage benefits as well as the health. Plus the massaging has regrown the hair on his bald patch, which I and he still can’t quite believe worked, but it did!
Hand massage. I tell the kids it will improve texting speed and computer game accuracy (nobody believes me but I have to say something as they are not interested in the health benefits!
Massage right up a the joint between the thumb and pointing finger (or massage whole hand) according to research can help reduce stress, stops migraines and pain in shoulders, teeth and neck.
Added bonus, the Chinese say massaging here helps with 10 thousand problems and beauty!
The reason being massaging here helps the neck and shoulders relax and tension in those areas are what cause wrinkles!
Massaging in this ‘hand valley’ as it is sometimes called is easy to do in Zoom calls or in meeting without being noticed!
No.2
Action: 10 squats while brushing teeth.
Reward: Head and hand massage.
10 squats while brushing teeth (increase number of squats to reach 20 per teeth brushing session so 40 a day). Squats have been proven to increase blood flow to the brain better than any other exercise. A great start to the day and tires them out before bed.
The children have to do 10 squats while brushing teeth, then make their bed (this as another host of mental health benefits). If they do both of these then they receive the head massage or hand massage at breakfast or after school!
Also a new study found that interrupting prolonged sitting with a minute of squats improves blood flow to the brain so you will work better.
No.3
Action: Counting down backwards and maths.
Reward: Hand massage
Counting backwards from 50 (once you have the technique down you can reduce this to 10). Then once at zero think of something positive you’d like to happen. Eg think of a positive outcome for someone in the family, wider world or yourself (or do all 3). Lord knows if they children do the thinking part but I can but try!! Backward counting can help you stay focused and on-task, so if you or your children are distracted stop and count backwards and stay focused again.
Counting backwards has various benefits for brain and body. Counting backwards is harder for the brain and this extra concentration clears the mind of anxiety and allows the a person to stay focused and calm.
The power of positive thinking has been well documented by researchers and making something a daily habit ingrains the practice. Think of it like a gym work out for the brain. The more you do it the bigger the muscle becomes the more positive your outlook becomes.
No.4
Action: Golden Milk Drink – Turmeric like blueberries has been shown by researchers to repair brain cells.
Reward: They like it before bed so no need to persuade them!
Ingredience – Heat everything gently on stove: Coconut milk, turmeric, cacao powder, cinnamon, pepper (if kids will drink it), honey (can be added after heating).
Its hard trying to make my children eat healthy so I introduced this drink a couple of nights a week and they seems to like it so it’s not a struggle (I’m sure there may be healthier alternatives without the honey!).
Turmeric has an antioxidant properties which research has demonstated helps with inflammation, anxiety, muscle soreness after exercise and kidney health (which is important for swift recovery after consuming alcohol!) Research has also demonstrated that Turmeric (curcumin), as well as blueberries (see below), clearly trigger the production of BDNF which is an important growth protein that triggers the brain not only to repair brain cells but also creates new ones. In my book that is win win! Our bodies find it hard to absorb Turmeric which is why black pepper is added to aid absorption.
No. 5
Action: 10 or more push ups (the aims is to reach 40)
Reward: blueberries and chocolate
Harvard research has deomonstrated that adults that can do 10 or more push ups daily reduce risk of heart disease. Those that can do 40 pushups were 96% less likely to experience heart problems. So the more the merrier and I hope by starting my children now I will help them in the future. Push ups are also good for the core strength which helps with children’s phone neck/ back ache plus all sports and general fitness.
We started with knee ones then graduating to proper ones, although some days I just can’t face the real ones!
I put a piece of chocolate (preferable dark but my youngest prefers milk) with a blueberry’s on top under their noses. No push ups no chocolate. Research into blueberries, like Turmeric, as clearly demonstrated improves brain cognition, memory, lowers blood pressure and improve reaction time (kids like this one as it helps their Forenight skills). Plus the research demonstrates they help with weight maintenance and brain cell repair and renewal. Surely with turmeric and blueberries we are all going to turn into superhero geniuses! I fear I may be hoping for too much!
Finally, pushup increase muscles which decreases body fat and changes a persons metabolic rate not to mention helps with osteoporosis in old age.
Apparently it only takes 30 days to ingrain habits for life, we are two weeks in so here’s hoping for changes soon. Wish me luck!
****Now how to remember these f5 steps so you actually do them! I always invent a stupid poem so for this its’ Having Some Cake Tastes Perfect (Head, Squats, Counting, Turmeric, Push ups)