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Children Mental Wellbeing – Exercise

This is my third blog this week celebrating Childrens Mental Health Week, we have covered sleep and food, now we are going to talk about exercise.

I don’t know where I would be without exercise, for me my choice of physical activity is running and I mean it with all sincerity when I say running keeps me sane if not keeps me alive. During a run I process thoughts and enjoy the great outdoors, after a run I feel tired (in a good way) plus I feel that I have accomplished something and that my body is strong. What I also find is that because I run and have put my body through a workout I respect it a bit more, that means I am more likely to make good food choices. Most importantly fo rmy mental health running makes me sleep better. Sounds amazing doesn’t it so why dont we teach our children the basics of how good exercise is for us and how it helps us have a health mind as well as body.

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Rainy muddy runs are the best

Just remember though any exercise is good for you, a walk, a play in the park, a run around the garden. They all have benefits for your kids and getting them outdoors and active is so incredibly important when children are known to spend too much time looking at screens. Let kids explore and let them face simple dangers, we have to let our kids grow and physical exercise goes hand in hand with that.

How can exercise help our childrens mental wellbeing?

  • Builds confidence
  • Manages anxiety and depression
  • Increases self esteem
  • Improves cognitive skills
  • They will reach new goals
  • Meet new friends and gain social skills
EXERCISE RELEASES ENDORPHINES WHICH CORRELATE TO A HAPPY CHILD

Studies have shown that moderate to vigorous physical activity at ages 6-8 is linked to fewer symptoms of depression two years later.

I felt that the best way for me to understand and explain how exercise can help a childs mental wellbeing was to get some information from three professional companies. One is a one line fitness company, one is a fitness centre and lastly a sports coach. I wanted to hear about how they think exercise benefits our children

Online – Muscle Fit Nation

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Online fitness wear brand and fitness advocates Muscle Fit Nation have an excellent attitude to exercise. They want to promote health and wellbeing, to motivate poeple to work hard so they can fulfill their dreams. I managed to get Nathan to write some really great words about exercise and mental health.

“Being in the industry we hear of many different ways and reasons why people stay active. One is mental health and we believe this is becoming one of the main reasons people are more active nowadays. Being active releases endorphins which has a positive effect on your mood and wellbeing. 

Whether it’s an adult or child struggling with mental health eating well and exercising regularly can have a huge impact on their life. 

Firstly, let’s start with eating healthly. We feel with a good balanced diet people will feel better within themselves (I.e have more energy, immune system working correctly, bowels working correctly). If you can start to feel healthier and more energetic then you have more chance of improving your mental wellbeing. 

Secondly, if you have a balanced diet so you feel energised because your taking in the right amount of nutrients then you are more likely to exercise. This doesn’t necessarily mean joining a gym, this could mean running, walking, cycling, just something that increases your heart rate. “

If you would like to know more about Muscle Fit Nation Click here

Fitness Centre – Gymfinity

When I first heard about Gymfinity I was blown away by such an amazing club, partly due to my girls loving gym but also by the vibrance and postive feeling it gave me (and this was me just looking on their website). Then after getting in contact with Josie at their head office I heard that they promote positive mental health and even have a campaign called Gymfinity and Beyond. This is their way of showing through personal experience how exercise (in their case gymnastics) has helped mental health.

The club values speak volumes about the company as a whole;

Deliver the very best child-focused gymnastics and ninja programs, that teach “totally crazy superhero flying tricks”

Build safestate-of-the-artpurpose-built clubs with “spongey cake floors and rainbow crayon colours”

Create a club full of encouragement, inspiration and motivation, where every child matters and only the “nicest humans in the world” are coaches

I also spoke to club manager Andrew Brunning who said

 “Our club recognises that in order to be healthy inside and out it’s important to take steps to look after your body and mind together. Sports activities like gymnastics and ninja at Gymfinity Kids are a great way for children to get active in a safe and nurturing environment with a positive coaching approach.”

I would also like to attach a link for you to read which is Stellas story about how Gymfinity helped with her mental health, this is part of their #gymfinityandbeyondcampaign to read click here

Local Sports Coach – Scott Forbes

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Lastly but certainly not least I had the pleasure of speaking to local sports coach Scott Forbes. Every child in my local area knows this guy because of his upbeat and fairly infectious personality, I have never seen one person be able to tame a party of 40 children like he can. The ex professional footballer now coaches football teams, runs activity holiday camps, 1 on 1 personal trainer plus probably the most in demand party service in Essex. He is busy man so I was so happy that I have been able to get  him to write a few words about why he thinks that teaching the kids helps their mental wellbeing;

“I have been working with children now for 25 years and mental health and exercise have been proven to be closely related – and more so in children.  Additionally, creating a positive communicative environment is not only key for self development, but key to social development in all ages.

My ethos for teaching exercise is that fitness should be fun. How else will they find the drive and desire to take part unless it is fun. Using fun to inspire exercise makes desire to exercise consequential. Exercise releases endorphins which trigger positive feeling, and so the cycle continues. 

My job to help children develop in a positive environment, growing their confidence and allowing them, within reason, to express their own selves and be proud of who they are.”

To contact Scott yourself Click here

I think its clear from all three professionals that the importance of exercise for our children mental health is not one we can ignore.

You dont need to pay for exercise

I know I have used clubs and coaches as sources for this blog but that is because they are professionals in the field. What I wanted to reiterate that exercise does not need to cost money, but encouraging your child to keep active really doesnt hold a value for their health.

Yes joining clubs and having professional around them does have benefits but the most important thing is that all children get fresh air and their heart racing so get out and kick a ball with your daughter or climb trees with your son, encouraging them will give them the confidence to do these things all on their own.

Thank you for reading

Jo

All Thei

 

 

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Childrens Mental Wellbeing – Food

This week is Childrens Mental Health Week and I am writing three blogs highlighting the main areas that we can actively work on to help our children have a healthy mental wellbeing. Previously I have done sleep and I will finish with exercise. Today I am going to be writing about food.

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I love food, my family loves food. I love to cook, my family doesn’t always like what I cook but its about getting your children to try new foods and broden their tastes, the world would be a boring place in my opinion if we only ate a few favourite dishes. Educating our children like this is our job as parents. Anyway, this blog isnt about ensuring your child like sushi but for me to discuss how important what your child eats and whats in their diet, and how it can have a very positive effect on their mental wellbeing as well as their physical health.

Having a healthy diet has shown these benefits

  • Doing better at school
  • Feeling better about themselves
  • Feeling better about their bodies
  • Feeling better about their abilities
  • Coping better with stress
  • Managing their emotions
  • Sleeping better

The other factor that to me is ultimately the most important thing is that we much teach our children to be healthy and also teach them to cook so that in adult life they can do this for themselves. The more knowledge we have about food, the better choices we make about what we are eating.

What should my child be eating?

Each child is different so there is no fixed rule about what should be eaten and when, children are different sizes and do different amounts of exercise so there can be no strict rule on how much they should eat. There are charts that show you guidelines by the British Nutrition Foundation which I have attached here. These are based on your childs health in general but I would like to focus on their mental health.

For a healthy mental health we need foods that

  • give us energy
  • keep us full
  • that we enjoy

 

If we have energy then we can achieve more, when we achieve more we feel better about ourselves. POSITIVE MENTAL WELLBEING

When we are full we able to concentrate on what we are doing and do it to our best ability. It will also enable us to have a great nights sleep. POSITIVE MENTAL WELLBEING.

Enjoying food shows us that we can enjoy something. One of the signs of depression is not enjoying food and struggling eat. Having food that you enjoy and you know is healthy is a winning combination. POSITIVE MENTAL WELLBEING.

Its not that confusing and its no different for children. I could say that kids need pulses and nuts all day but its not going to happen, they simply wont eat it.

So lets work through the day.

Breakfast

It is the most important meal of the day and it does ‘break the fast’ so we need to make it a good meal. One common mistake with children is feeding them sugary cereals, they are no good and thats the end of it. Not only will children get a rush followed by a crash from sugar it will also potentially give children a sweet tooth.

My advice is to give a non sugar coated cereal such a weetabix, shreaded wheat, bran flakes and if necessary add some honey and fruit. Wholemeal toast is a good option too with butter and honey or some palm oil free peanut butter. These foods will keep them full and learn better at school. Keeping alert in lessons will mean that they learn more and their confidence will flourish.

Even on the weekends I wouldnt recommend “treat” cereals on both days. You want your children to achieve things on the weekend, whether it be a great painting or a really muddy walk. Giving them a good breakfast will enable them to have the energy to learn new skills that are not the ones that are taught to them at school, we want our kids to seek new adventures (essentially not be stuck to screens where the adventures are made for them nor have no energy from poor food choices).

If you are feeling flashy then eggs are the ideal breakfast with a lovely wholemeal bagel, packed full of protein, fats and carbs it really is a brilliant start to the day.

Lunch

Packed Lunches – The amount of rubbish that is so easy to put in packed lunches is endless. A packed lunch is what our child is having in the middle of their “working” day. We need it to be packed full of fruit, veg, protein and carbs. I give my daughter a small wholemeal roll or pitta with cheese or ham or chicken (she doesnt like having tuna at school as it smells fishy!!). Then I will add a little cheese block or a bit of salami depending what the sandwich is. I then have one of those compratment lunch boxes so I put different vegetables in each (fruit is for snack time). I do allow her some crisps or a different treat but I pick baked crisps or some ricecakes.

Lunches at home generally can be similar to packed lunches. I find my kids love a “picky” meal and for my older ones I just do a bigger sandwich.

Dinner

Kids need carbs! To get them through the night they NEED carbs. Yes they also need protein and fat and veg but to ensure good sleep then carbs is the answer for children. Also they burn calories at a fast rate so carbs are perfect.

Pasta (wholemeal is better), jacket potatoes, rice (again wholemeal is best), sweet potatoes, noodles… these are easy bases for all your favourite meals. For a full break down on what your child could and should have then please follow the link above but here are a few of the meals we have at home.

  • Spaghetti bolognese with hidden veg, soya mince and wholemeal pasta.
  • Chicken noodles with loads of much loved veggies (sweetcorn, peppers, brocolli etc)
  • Jacket potates beans and cheese (stick a salad on the side and its a great meal!)
  • Salmon pasta with philadelphia. Veggies on the side
  • Chicken curry and rice. Stick some chikpeas, cauliflower and spinach in the mix!
  • Sweet potato fries, keep the skin on and make a homemade nandos!!

What is a great thing to do once a week is let your child cook with you. Not only will this allow them to see what is going in their dinner, they will also learn how to prepare and cook it (this process is going to make them more likely to eat the meal). The other thing that cooking with your child will do is allow you to have a time to talk, maybe for your child to open up about potential issues that have been affecting them, when the mind is given a different task some of the underlying issues can come out.

Snacks

At school I only allow fruit, I dont allow cereal bars because they are packed full of sugar. If in need a box of raisins comes to the rescue.

At home I make fruit salad bowls and I also make sure I have rich tea biscuits in the tin. These have the lowest amount of sugar in them and my girls love them, dont get me wrong the girls have treats too. I just try to limit them. I also ensure that they only get them when they have eaten ALL of their dinner/lunch.

Yoghurts are also great and much needed for the calcium.

I know all this already

I am sure I am just rambling away to people who know far more than me (or not and nobody is reading it so it doesnt matter). I am not claiming to be a professional in this area I just know that what we eat will help our kids to have a clear and healthy head to take on the challenges of their day. Fuel your kids to achieve their absolute best!

Thank you for reading

Jo xxx

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Childrens Mental Wellbeing – Sleep

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Today marks the start of Childrens Mental Health week 2019 so I thought I would write three blogs. Each blog will be centred around one subject that really affects all of our mental health. The blogs will be about Sleep, Exercise and Food. I think that if we can instill in our children lives healthy relationships with these subjects and give them tips to help them through difficult times we will be giving  them a great foundation for their current and on going health (mental and physical). So the first of this trio of blogs is sleep.

mental health week

SLEEP

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Sleep is so important to our health. Not just mental but phsyical too. While we sleep our body repairs itself from the strains it has been through that day and it allows our brains to process all the information it has taken on and goes through all of the memories it has retained. During these hours our body works to support a healthy brain function as well as maintaining our physical health.

It seems obvious that we all need a good nights sleep and it is no different for children. In fact children are learning at a rate of knots, growing constantly and developing minute by minute so they need more sleep so to allow for growth of their body and mind. Sleep lets them tackle the new skills that each new day brings. Hence why children generally need 10 hours sleep a night (give or take).

How does lack of sleep affect our children?

There are many physical and mental issues that can arise due to lack of sleep. I am focusing on mental health rather than phsyical but in every way these two are linked so here are a few problems that may occur from lack of sleep (I have attached the NHS gudelines for how much sleep your child needs below);-

  • Slowing down of physical development
  • Lowers immunity to germs
  • More accident prone
  • More anxious
  • It is linked to obesity and diabetes
  • Feeling unable to cope with normal situations
  • Lack of appetite/raised appetite

 

What if my child sleeps too much?

Normally a child wont over sleep, they generallty sleep when they are tired and once in a while will sleep in excess of their normal amount by a few hours. They probably just need this as they are tired.

If your child has slept a lot more than normal all of a sudden they may be coming down with something so keep an eye on them and check their temperature etc.

If your child regularly over sleeps (meaning for example a 5 year old needs 10-12 hours sleep so if they are sleep 14+ hours regularly that is over sleeping) then it may be a sign of some other problems going on. It is not a good habit for children to regularly over sleep and if they continue to do so it may be a sign of certain mental health problems as well as physical ones. Remember children should be full of energy, that is why they may go to bed from 7-7. My youngest daughter doesnt sleep great but she also doesnt stop! If a child over sleeps and then is inactive all day with little energy then it may be a sign of one of the problems below;

  • Stress
  • Anxiety
  • Depression
  • Pain
  • Sleep opnea

Here is a link to the NHS site showing how many hours sleep children should be having HERE

How can we ensure our children get a good nights sleep?

I am going to list some tips and ideas to get your children to have a good nights sleep, remember a child that sleeps well, means a parent can sleep well …

  • Have a set bed time
  • Have a routine in the evening. You dont need to bath a child every day but its good to have a nice relaxing time before your child gets into bed. Stories are the best way to unwind with your children. I would suggest at least 2 stories.
  • Time to talk. Quite often children store all their worries up until just before bed. This can be fairly frustrating for us parents who are ready for down time or need to get onto the next job on the list. We must try and give kids a moment to share so that they dont go to sleep with these worries or thoughts swirling around their heads. Its better than them waking in the night!
  • No screen time for an hour before bed (tablets, phones and tvs). Apart from the content that is on the screen making your child awake and excited it is also the simple factor of the light coming from the screen. The light that comes off screens (is a blue light) which affects the melatonin production and fools the brain into thinking that its not ready for sleep. This is just as important for us adults. I put my phone down and read before bed, its helped me a lot.
  • Eat. Having enough time before bed (a couple of hours) is good plus having enough to eat so that your child isnt hungry. Try to avoid “fast food” type meals in the evening. A more wholesome meal with carbs will keep your child fuller for longer. Also avoid sugary food and drinks for a few hours before sleep.
  • Make their bedrooms a lovely place to be. Lots of kids want to get into bed with their parents (unfortunately this wont help anyones sleep even though snuggles are lovely), try to make your child see that their room is best and keep putting them back to bed. I know it can  be hard.
  • Dim the lights. Keeping their bedrooms as dark as possible will help them sleep sounder for longer. Each child is different and I know my youngest has her room far too light for my liking but its still with dim colours and lamps.
  • Set a time to get up. This is simply by doing the maths (see the link earlier to show how much sleep your child needs). Getting them to wake up at a regular time will make it easier to get the bedtime routine running smoothly. Plus a child needs to get on with their day, a productive day is great for the brain and the mind. Staying in bed long into the morning leads to lethargy which isnt a good for anyone. (This is important for over sleepers and helps them break the routine).
  • The temperature of your child and their room needs to be right. My youngest daughter has night terrors and often it because she is too hot (this is just an example of how the temperature can affect us). Onesies are popular and snuggly but often too hot for the middle of the night. We are all different and you know your own child but being too hot in bed can lead to a very fractious and unsettled night.
  • Get exercise every day. I am not saying that your child needs to run cross country in the morning and play a football match in the afternoon but children should be active every day. Runing around in the garden, going to the park, swimming and generally wanting to be up and about playing is essential to a good nights sleep. I will talk more about exercise in my next blog.

 

Hopefully these tips will help you if you have any problems with your child and sleep.

Sleep really is the be all and end all for us to be “okay”. Our mood can be very much dependant of a good night sleep and for children who have to learn so much every day its essential to keep their minds, brains and bodies healthy.

Thank you for reading and the next blog will focus on exercise.

All Thei