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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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Childhood Mental Wellbeing

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World Mental Health Day is a day for global mental health education, awareness and advocacy against social stigma. 

 

Well that sounds like a pretty important day to mark if you ask me. I spend a lot of my time on social media talking about my own experiences when it comes to my mental health. I do this to try and normalise mental health and do my little bit in reducing the stigma attached to it.

While that goes on what I also feel incredibly passionate about is childhood and adolescent wellbeing. Depression, anxiety and many other mental health battles are becoming more and more common amongst young people. 1 in 10 young people will be affected by mental health problems but unfortunately 70% of these won’t get the appropriate interventions. 

It’s become clear that mental wellbeing is just as important as physical health. Just last night I went to a talk about teenage anxiety and it was filled with great and simple advice to help our children. 

  • healthy eating 
  • Exercise
  • Good sleep
  • Less social media 
  • Less screen time
  • Turn off phone at night 
  • Keep hydrated 
  • Talk 

This all being said the government have promised changes and to increase the budget given to childhood mental health services because at the moment needs are not being met due to huge shortfalls in the system. The NHS is stretched and waiting times for initial interaction after a mental health referral from your GP is 18 weeks and even after that your child/ the child may not meet the criteria as only the most critical cases can be seen. This means we as adults whether it’s parents, friends, teachers, grandparents, family members etc, we need to help this younger generation. There are a huge number of websites out there which have great references.

Here are some great sources of support

  • Great site for young people and parents. It even has a parent hotline.

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https://youngminds.org.uk/ here

  • A brilliant page for young people to feel safe and can speak about their problems

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https://kooth.com/ here

  • Get some ideas and downloads for ways to cope. We have to help ourselves.

https://www.getselfhelp.co.uk// here

  • A fantastic site for parenting advice. They also run handon workshops! We all need help and advice when it comes to parenting.

ministryofparenting

http://www.theministryofparenting.com/ here

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Comparison Parenting

As women we are terrible for comparing ourselves to others, add to that becoming a mother and we become so much worse. We then compare ourselves, our parenting and (shock horror) our children.

It starts off when you become a first time mum talking to other mums because you want to get advice and bounce off each other, but as soon as you start to hit milestones (lifting head, rolling over, sitting up) then it is honestly impossible not to compare our own little babies with someone elses little bundle who somehow seems more advanced.
I remember going to a weigh in session with my eldest, I was sat next to another Mummy who was exhausted because her 9 month old kept running up the stairs when her back was turned. My jaw must have dropped, because my daughter would just sit and hadn’t ever come close to crawling, she hated tummy time and though strong on her legs, she just didn’t want to move. There was more chance her fluffy rabbit would run up the stairs.
I left the clinic and I found myself trying to justify it. It was probably because Anya was a little early or because she was a girl (not my normal feminist slant on life but I was desperate for an explanation) or, god forbid, was it because she wouldn’t breast feed????
Three months later, Anya was walking and those thoughts were a distant memory. (Also I have since had a 9 month old walker and it is in fact exhausting).

Sometimes my mind would go on a bender due to bragging mums (or proud mums may be a better way to define them), I remember an aquaintance once telling me her daughter had done a 35 piece jigsaw that morning (the kids were about 18 months old), I looked down at Tabitha (daughter number 2) as she was wrongly stabbing a wooden Melissa and Doug cockerel piece into the tractor hole of her farm puzzle and felt like I had failed her completely. Now looking back I realise that the mother who told me this probably wasn’t speaking the entire truth and if she was, well done for her little one because I am telling you Tabsy would have more likely eaten the 35 piece puzzle.

The comparing and worries don’t stop and when they start school it brings up a whole new pot of potential comparisons to make, the playground is the perfect place for proud parents to speak about their childs achievements, leaving mothers like me crumbling with self doubt. Whether it be which reading level your child is on, what part they got in the nativity or how many school awards they have had in assembly it just makes you compare (not always negativly, I must add). I feel very sorry for my eldest daughter, she is at secondary school now so had to have the full 7 years of my neurotic primary school sizing up.
Looking at all these differences I never blame/blamed my children, I blamed myself, I put it down to my bad genes or lack of my time with them. What’s abundantly clear to me now is that all this time I spent panicking about my failings were a complete waste, and if I am being truthful probably detrimental to my girls.

Kids are different and that is a fact. I have three daughters so it would be quite easy to compare them, but weirdly I don’t. I wouldn’t even consider it as they are completely different to each other and all have their own strengths and weaknesses, yet I constantly compared my daughters to random children.
I believe it is a natural thing to do but it needs to be something we should be aware of, not something that affects us. Yes, make note of what other children around you are doing as it can highlight you to real developmental and health problems (my youngest still walks on tiptoes and now is being referred to see a surgeon, I realised she should have grown out of it by seeing other kids her age walking flat footed, this is a positive comparison). What I have stopped doing is comparing abilities and seeing the difference as a problem but also to stop seeing it as result, yes be proud of our children accomplishments but be proud of them in their own right not because it is they are better than another.

My girls are my girls and they will reach these government implicated milestones when they are ready, they will also tick the schools boxes of academia when their brain allows but in the mean time they will flourish on everything else around them. My eldest daughter is academic, but not “sporty”, this may change or it may not (who cares), my second daughter will flip herself around the lounge in her leotard and has a flair for art, but she won’t sit on her own and read for love nor money. Lastly there is my third daughter who is 3, so I think that’s enough for her to get on with, isn’t it?

Love your kids, support them and help them fulfil their dreams, but from someone who knows, don’t keep them in a box of expectations because one of the most fabulous things about being a mum is knowing that your children have a glass ceiling to their potential and watching them on their journeys is magical, I can’t wait to see what is yet to come.

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