The period from 3 to 12 years old is the time when children establish lifestyle habits that they will maintain into adulthood. What healthy habits should you teach your child to promote good brain function?
They must have good sleep hygiene: enough hours and a constant routine.
Under the age of 6 years: >12 hours of sleep at night with access to a daytime nap (1 and a half to 2 hours)
Over the age of 6 years: 9 to 10 hours of sleep at night
Children should not go to bed too late on school nights.
And they should not get up too late at the weekend.
It is important to limit sources of stress and have a good balance between school and after-school/home activities.
According to the recommendations of the PNNS (French National Programme for Nutrition and Health), children should take part in at least one hour of moderate-intensity activities (everyday tasks) or more vigorous exercise (sports, games) per day to promote the optimal development of muscle and bone tissue.
Limit screen time.
Limit sedentary activities.
They must have a balanced diet (3 meals and 1 snack per day, 5 portions of fruit and vegetables per day, fish twice a week including 1 oily fish) to make sure that they get all the nutrients they need, such as vitamins (A, B1, B2, B3, B5, B6, B8, B9, B12, C, D3, E) and minerals (Zinc, Iron, Magnesium, Copper, Manganese, Molybdenum, Selenium).
- Encourage children to eat fish & seafood. The nutrients required for healthy brain function are found in a variety of foods but all of them are present in very high concentrations in seafood and fish (oily fish, shellfish). Unfortunately, children often do not eat enough of these foods.
- Opt for oils with a high Omega 3 content
Oils with a high omega 3 content: Rapeseed, Walnut, Linseed, Camelina
- Avoid too much fat in the diet