Can a good sleep, a healthy
breakfast and daily exercise really make all the difference?
By Michael Grose
The moods that kids experience aren’t simply related
to whatever is happening to them during the day. They have a lot to do
with the chemicals running around their brains and bodies.
Brain chemistry has as much power to shift emotions as does a happy or
sad event. Adrenaline and cortisol are brain chemicals that parents want
less of in their kids.
Adrenaline is partly responsible for the revved up, ‘cordial high’ and
extreme activity that some kids experience. It is very powerful as it
causes the flight/fight part of the brain to take over.
When a child gets an adrenaline rush it is a waste of time trying to
change their behaviour until adrenaline decreases. That’s why you need
to either give amped up kids some space or the time to calm down.
Physical activity can help dissipate adrenaline. Having a family life
where there is lots of repetition and rituals is one way to lessen
adrenaline.
Cortisol is the other brain chemical worth watching out for. It is the
stress hormone that gets released with adrenaline. It lowers verbal
ability so stressed kids often can’t verbalise their thoughts.
Too much cortisol and you will have an inflexible, stressed out child.
Ridicule, put downs and fear can increase cortisol so a psychologically
safe environment helps reduce cortisol. Less sugar and more water also
controls cortisol. Plenty of sleep reduces both adrenaline and cortisol.
What about ‘feel-good’ brain chemicals?
Dopamine and serotonin are both feel-good chemicals that are related to
pleasure and motivation. Dopamine helps people change moods. It lowers
in adolescence, which accounts for the ‘gangsta rap’ stare that some
teens have.
Repetitive games and exercise, enjoyable activities, affection and
spending time together are some ways to stimulate dopamine. Such
activities stimulate the brain to release dopamine, which gives us a
feel-good, natural high.
Serotonin, is more powerful as it is a slow-release brain chemical. Its
affects can last all day. Almost any exercise raises serotonin as does a
good breakfast, positive feedback and plenty of sleep.
My mother didn’t realise it all those years ago when she insisted I got
plenty of sleep; that I started the day with a healthy breakfast; and
that I walked two kilometres to school, she was actually giving me a
serotonin high. Her words of encouragement as I walked out the front
door didn’t hurt either. She didn’t know she was altering my brain
chemicals by doing what came naturally.
I guess that is the point. A lot of what we do naturally and
instinctively as parents has positive affects on children’s moods. Our
grandparents probably didn’t need to be told that exercise, a loving
environment and plenty of sleep put a child in a good mood. And that
lack of sleep, a hostile environment and the wrong food can make a child
feel stressed or inattentive.
But science has given us some insights into altering moods that our
grandparents didn’t have. The best part of all, is that we can alter
children’s moods in simple, common-sense ways without resorting to
drugs. That’s got to be an advantage.
Michael Grose is a popular parenting expert and media commentator. He is the director of Parentingideas, the author of seven books for parents and a popular expert who speaks to audiences in Australia, Singapore and the USA.
For the absolute best advice and ideas, free courses and fabulous resources to help you raise happy kids and resilient teenagers visit
http://www.parentingideas.com.au
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