Building a Better Year: Optimizing Brain Health for Your Family

As the new year unfolds, many families set resolutions and goals to improve their lives, often focusing on health, happiness, and productivity. One crucial yet often overlooked area of wellness is brain health. In a recent Brain Balance "Parents Know" webinar, Dr. Rebecca Jackson, Chief Programs Officer at Brain Balance and author of Back on Track, shared actionable strategies for families to prioritize brain health and create a foundation for success across all ages.

What Is Brain Health and Why Should You Care?

Dr. Jackson defines brain health as the overall state and functioning of the brain. While often associated with aging populations, brain health begins at birth and plays a role in every stage of life. It influences attention, mood, productivity, and energy levels.

“Our brain health impacts our quality of life,” said Dr. Jackson. “If we want our lifespan to match our quality of life, we need to prioritize brain health at every stage.”

Brain health is shaped by genetics, environment, and daily choices. While we can’t change our genetic makeup or control every environmental factor, we can make lifestyle changes to positively impact brain health. According to Dr. Jackson, 80% of chronic diseases stem from modifiable factors like sleep, nutrition, stress management, and exercise.

Practical Steps to Optimize Brain Health

Dr. Jackson emphasizes small, consistent lifestyle changes as the key to improving brain health. Here are four areas to focus on:

1. Prioritize Sleep

Sleep is a cornerstone of brain health. It’s when the brain consolidates memories, processes emotions, and repairs itself. Yet, sleep challenges are common across all age groups. Dr. Jackson suggests setting realistic and gradual goals for improving sleep hygiene.

Tips for Better Sleep:

• Set a consistent bedtime: Gradually adjust sleep schedules by 10-15 minutes each week.
• Create a calming bedtime routine: Encourage warm baths, quiet reading, or listening to soothing music.
• Limit screen time: Avoid screens at least an hour before bedtime to reduce exposure to blue light, which can disrupt melatonin production.
• Darken the room: Use blackout curtains or gradually wean children off nightlights.
• Avoid caffeine and sugar: Avoid caffeine and sugary snacks in the hours leading up to bedtime.

“We forget that lack of sleep affects mood, focus, and memory,” noted Dr. Jackson. Ensuring adequate sleep sets the stage for better days.

2. Incorporate Movement and Exercise

Physical activity is essential for brain health. It boosts mood, enhances memory, and strengthens cognitive function. Dr. Jackson highlighted the importance of coordinated movements and heart-rate-elevating activities for both children and adults.

Ideas for Movement:

• Quick bursts of exercise: Engage in activities like jumping rope, dancing, or jogging for 3-5 minutes to reset the brain.
• Complex, coordinated activities: Consider sports, martial arts, or swimming to improve timing and cognitive skills.
• Playful movement: For young kids, create fun obstacle courses, hula hoop challenges, or encourage active play outside.

“We use our muscles to turn on our brain,” Dr. Jackson explained. “Even small bursts of movement can make a big difference in mood and focus.”

3. Focus on Nutrition

What we eat directly impacts how we feel and function. A balanced diet fuels the brain and body, ensuring sustained energy and improved cognition.

Brain Health Tips:

• Fuel first: Start meals with whole, nutrient-dense foods like proteins, healthy fats, and minimally processed complex carbohydrates.
• Limit sugar: Excess sugar can cause energy crashes and difficulty concentrating.
• Include variety: Add more vegetables, fruits, and whole grains to meals.
• Plan ahead: Prep snacks and meals for busy days to avoid processed or unhealthy options.

Dr. Jackson’s favorite go-to breakfast? A protein smoothie with coconut milk, spinach, avocado, and banana for a balanced mix of carbohydrates, protein, and healthy fats.

4. Manage Stress

Stress can be exhausting for the brain and body. Finding ways to regulate and reduce stress helps preserve energy and improve focus.

Simple Stress Management Techniques:

• Morning sunlight: Exposure to natural light helps regulate melatonin and improves sleep-wake cycles.
• Mindful breathing: Deep breathing or meditation can calm the mind and reduce anxiety.
• Family downtime: Schedule moments of quiet relaxation as a family to decompress and connect.

Dr. Jackson also recommends empowering children to recognize and address their stress. For example, if a child is overwhelmed, offer support by helping them prioritize tasks or take short breaks to reset their energy.

Integrating Brain Health Into Family Life

Dr. Jackson encourages families to approach brain health as a team effort. “This isn’t just for kids,” she said. “All of us have a brain, and we all want to feel and function better.” Start by setting small, achievable goals and building habits over time.

Ideas to Get Started:

• Create a family sleep schedule and stick to it.
• Set a goal for 15 minutes of family movement each day, like a walk after dinner.
• Plan a weekly meal prep session to encourage healthy eating.
• Practice gratitude or mindfulness together to reduce stress.

Brain health is a journey, not a destination. By prioritizing small, consistent changes in sleep, movement, nutrition, and stress management, families can create a foundation for long-term health and happiness.

For more tips and actionable strategies, check out Dr. Rebecca Jackson’s book, Back on Track: A Practical Guide to Help Kids of All Ages Thrive. 

Let’s make this year the year of thriving minds and happy families!

Contact us today to schedule an assessment. You can also view the research and results of the program on the website.