How much vitamin D is enough? 

Your child gets vitamin D from food, supplements and the sun – the primary source being exposure to sunlight. (The next email in this series explains what safe sunlight exposure for your child is, so look out for that!)

A study in Northern Ireland found that half of schoolchildren were deficient in vitamin D, with a level below 50nmol/l. Another found that low vitamin D levels in childhood predict behaviour problems in adolescence.1 Low vitamin D status in both the mother and newborn baby also considerably increase the likelihood of the child developing neurodivergence.2

How do you know your child is getting enough? Ultimately, only a pin prick blood test confirms this – at Food For The Brain, we offer at home finger prick blood tests https://foodforthebrain.org/tests/.

We recommend an optimal level for both children and adults is above 75 nmol/l or 30ng/ml in the US).

In truth the amount your child ‘needs’ depends entirely on what gets your child’s blood level up to an optimal level. The table below shows you what you are aiming to achieve:

Low	Below 50 nmol/l	Below 20 ng/ml
Medium	50–74 nmol/l	20 to 29.6 ng/ml
Optimal	75–150 nmol/l	30–60 ng/ml
	UK Measure (nmol/l)	US Measure (ng/ml)

Why does it matter:

✔ The biggest source of vitamin D is from sunlight exposure. There’s a cool free app at https://dminder.ontometrics.com/ which works out how much vitamin D you’re making depending on where you live, the time of year and a few facts about yourself. But, as soon as your shadow is longer than your body, the angle of the sun is no longer enough to make vitamin D.

✔ This means that, even in the summer, your child can only make vitamin D towards the middle of the day. But you can make all your vitamin D in 30 minutes. For children, to protect them from the harmful effects of the sun, the best rule is to have more skin exposed but wear a hat to protect the face. For example, when it’s warm enough, wearing shorts and a t-shirt is ideal.

✔ In terms of food – seafood, especially oily fish, provides the most dietary vitamin D, and is an important source but, in winter, this plus getting outdoors, is not enough. A portion of salmon or mackerel gives about 400iu (10mcg) compared to white fish, which is about 200iu (5mcg). A cup of milk gives 3mcg and an egg (40iu)1mcg.

✔ A child, eating fish and eggs might achieve 500iu at most. Without sun, a child needs an intake of about 1,000iu (25mcg) to achieve that optimal blood level. So that means supplementing.

✔ Up to 2,000ius a day is considered safe for infants and up to 4,000ius for children. Teenagers have effectively the same needs as adults. Many people take 3,000ius a day in the winter to keep their vitamin D blood level topped up.

✔ All children need to supplement in the winter unless living closer to the equator. The https://dminder.ontometrics.com/ app will work this out for you and tell you how much you’re making. It is not only important for their bone development but also their immunity, as well as mental health and mood.

What You Need to Know:

In Winter (October–March in the UK):
• Children usually need to supplement 2,000 IU of vitamin D per day (adults need around 3,000 IU), assuming they’re getting about 500 IU from food.
• Why more in winter? Because we don’t get enough sun exposure to make it naturally.

In Summer (April–September):
• When the sun is strong enough (your child’s shadow is shorter than their body at midday), you can reduce supplements to 400–1,000 IU per day (10–25mcg).
• This helps top up levels if your child isn’t getting much sunshine or wears a lot of sunscreen.

Not all children make vitamin D equally
• Children with darker skin naturally produce up to 6x less vitamin D from sunlight due to melanin (skin pigment).
• Children who are overweight may also need more—because vitamin D gets stored in fat cells and doesn’t circulate as well.

A reminder – what is the Vitamin D goal?
• Good blood level: 75 nmol/L
• Ideal range: 90–150 nmol/L (that’s 40–60 ng/mL on some lab reports)

How to supplement
• Many children’s multivitamins contain around 200 IU, which is too low on its own in winter.
• Look for vitamin D drops or sprays—easy to use and widely available.
• For best results, vitamin D works even better when combined with vitamin K2 and magnesium, so check the multivitamin label.

• Vitamin D3 is more effective than D2 and can come from:
               – Animal sources (like lanolin from sheep’s wool)                                                                                              – Vegan-friendly sources (like lichen)

• Mushroom-based D2 is available too, but it’s less effective at raising levels.

Vitamin D and your child’s brain & immunity
• Supplementing 800 IU daily for a year has been shown to support cognitive function and reduce markers linked to dementia.
• Low vitamin D is linked with a higher risk of:
– Repeated infections
– Poor immunity                                                                                                                                                             – Chronic diseases later in life (eg. diabetes, heart disease, dementia)

If your child keeps picking up infections do check their vitamin D level with a simple blood test.

UK vs Ireland Recommendations
• UK recommends: 10mcg (400 IU) daily in winter for everyone over 1 year old
• Ireland recommends: 25mcg (1,000 IU) all year round for immune support
• The latest research (and the Endocrinology Society) supports the higher intake levels recommended above, especially in winter.

How to Implement Change

Today’s Challenge: Check if your child is getting enough safe sun or an appropriate supplement. If not, consider adding a vitamin D3 supplement to their daily routine—especially during autumn and winter.

💬 Encouragement for Parents: This small nutrient packs a big punch. By ensuring your child has enough vitamin D, you’re helping build resilience in both body and brain. Keep up the brilliant work!

📌 Next email: Safe sun guidance for your child

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

References: 1. 147. S Robinson et al., Vitamin D Deficiency in Middle Childhood Is Related to Behavior Problems in Adolescence, The Journal of Nutrition, Volume 150, Issue 1, 2020, pp.140–148, ISSN 0022-3166, https://doi.org/10.1093/jn/nxz185.; 2. Wang Z et al.,The Association between Vitamin D Status and Autism Spectrum Disorder (ASD): A Systematic Review and Meta-Analysis. Nutrients. 2020 Dec 29;13(1):86. doi: 10.3390/nu13010086.

Further info

Vegan/Plant-based – Omega 3 and Phospholipids  WILD CARD

As your child is vegan and maybe you are too, it is close to impossible to get sufficient phospholipids and omega-3 DHA from your food alone. Vitamin D is difficult too, as is B12, only found in animal products. As a consequence, you’re going to need to supplement a plant-based source of these nutrients.

Regarding DHA, please read the Reports: Veganism, DHA and Brain Health and Phospholipids – A Challenge on a Vegan Diet  in your Library. Patrick Holford’s book Optimum Nutrition for Vegans is also very useful resource for vegans.

But what intake of choline can your child achieve from a vegan diet alone? Here’s a list of the best plant-based food for choline listed in the order of how much you could get in a reasonable serving*:

CHOLINE QUANTITIES IN FOODS

Food	Choline per Serving	Choline per 100g
Soya milk (1 cup / 250ml / 9fl oz)	57mg	23mg
Shiitake mushrooms (1 cup / 145g / 5oz)	54mg	37mg
Soya flour (12.5g / 1/4oz)	24mg	192mg
Peas (1 cup / 160g / 5¾oz)	47mg	30mg
Quinoa, raw (1/3 cup / 60g / 2⅛oz)	42mg	70mg
Beans, raw (1/3 cup / 60g / 2⅛oz) — black, white, pinto, kidney	40mg	67mg
Broccoli, cauliflower or sprouts (1 cup / 90g / 3¼oz)	36mg	40mg
Tofu (1/2 cup / 125g / 4½oz)	35mg	28mg
Hummus (1/2 cup / 120g / 4¼oz)	34mg	28mg
Chickpeas (1/4 can)	33mg	33mg
Baked beans (1/4 can)	31mg	31mg
Flaxseeds (small handful)	22mg	78mg
Pistachio (small handful)	20mg	71mg
Pine nuts (small handful)	18mg	65mg
Cashews (small handful)	17mg	61mg
Wholegrain bread (2 slices / 50g / 1¾oz)	17mg	34mg
Avocado (1/2)	14mg	28mg
Almonds (small handful / 50g / 1¾oz)	12mg	42mg
Peanuts (small handful)	12mg	42mg
Wheatgerm (tbsp / 7g / 1/8oz)	12mg	178mg
Almond or peanut butter (1 tbsp)	10mg	61mg

Source: USDA choline content database and https://nutritiondata.self.com* Many foods have not been analysed for choline, and measurements do vary, so this is a guide rather than a definitive list.

What does this mean for your child’s daily diet?

Here are some vegan foods that you could include in your child’s meals to maximise choline intake, and how much each food would give (we’re not including all foods that they would eat at these meals, just those ingredients that deliver a significant amount of choline):

Food	Choline
BREAKFAST
A cup of soya milk (250ml / 9fl oz)	57mg
Small handful of nuts or seeds (Flax, chia, almonds, etc.)	20mg
LUNCH
A cup of cooked quinoa (1/3 cup / 55g / 2oz raw)	43mg
A serving (100g / 3½oz) of broccoli, cauliflower or Brussels sprouts	36mg
1/2 avocado	14mg
SNACKS
1 tbsp of almond or peanut butter	10mg
Hummus (1/2 cup / 120g / 4¼oz)	34mg
2 slices of wholegrain bread	17mg
DINNER
A serving of tofu (125g / 4½oz) or beans	35–40mg
Shiitake mushrooms (1/2 cup / 35g / 1¼oz)	27mg
A serving (100g / 3½oz) of broccoli, cauliflower or Brussels sprouts	36mg
TOTAL	332mg

In reality, they are unlikely to achieve the 332mg total listed in the table above every day, and it would be quite limiting on your food choices, so a realistic target would be to achieve 200 to 300mg of choline from food. If you are aiming to achieve 400mg, which is optimal – more than this might be optimal in pregnancy – that leaves a shortfall of around 100mg to 200mg of choline, suggesting the need for supplementation.

The report above, and the previous email, explains what your options are between food and supplementation in regard to lecithin granules or capsules.

📌 Next email: Omega 3:6 – getting the balance right

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Go to school on an egg

When it comes to boosting your child’s brainpower, eggs are a quiet superfood hero. Not only are they packed with high-quality protein—which growing brains and bodies need—they’re also rich in brain boosting phospholipids. Watch this film to find out: how to build brain cells!

Why It Matters:

✔ There are several different kinds of phospholipids with strange names all starting with ‘phosphatidyl’, one of the most important for brain health being: phosphatidylcholine (PC), that’s what you are mainly getting in an egg.

✔ Research shows that babies whose mothers had more choline during pregnancy performed better on memory and processing tasks from as early as four months old. That’s because choline helps lay down the foundations of a healthy brain—so much so that if a mother’s diet is low in it, the baby will actually draw it from the mother’s brain. (Which might explain why many women experience “baby brain”—their growing baby is literally building a brain from their nutrients!)

✔ Our bodies can make the ‘phosphatidyl’ part but not the choline. We must get it from our diet, mainly eggs and fish, but there’s also some in meat and a little in broccoli and almonds. You can supplement choline too

✔ Choline is also protective later in life, it is now clear that a choline intake of 400mg a day, or eating plenty of eggs, cuts future risk of cognitive decline and dementia.

So, how can you make sure your child is getting enough?

• Currently, the UK does not have official dietary intake recommendations for choline—including for children. Unlike the U.S., where the National Institutes of Health (NIH) has established Adequate Intake (AI) levels, the UK’s NHS and Public Health England have not yet published specific guidelines for choline.

• That said, many UK health professionals and nutritionists refer to the U.S. AI levels as a useful benchmark until more country-specific guidance is available. Here’s a quick recap of those:
• Ages 4–8 years: 250 mg/day
• Ages 9–13 years: 375 mg/day
• Ages 14–18 years:
• Boys: 550 mg/day
• Girls: 400 mg/day
• These values are not “deficiency thresholds” but rather general targets believed to support healthy development.

Target: 250–550 mg per day, depending on age and gender:

Food	Choline (approx.)	Serving Size
Egg (whole, cooked)	150 mg	1 large egg
Salmon	100 mg	100g (about a child’s palm size)
Chicken breast	70 mg	100g
Cheddar cheese	20 mg	1 slice (30g)
Milk	40 mg	1 cup (250ml)
Broccoli (cooked)	60 mg	1 cup
Brussels sprouts (cooked)	60 mg	1 cup
Almonds	15 mg	30g (small handful)
Wholegrain bread	15 mg	2 slices
Quinoa (cooked)	40 mg	1 cup
Tuna (canned in water)	35 mg	85g (half a small tin)
Banana	10 mg	1 medium

Scrambled eggs and greens

• Let’s make this practical with scrambled eggs and greens or a green egg omelette.
• Take an onion and sauté it with some butter or olive oil, together with a handful of greens such as kale, cavalo nero, spinach or rocket. Add in two whisked eggs. Either stir to make scrambled eggs or leave to make a ‘green’ omelette. That’ll get you close to 400mg in just one meal.

Plant-Based? Here’s How to Support Your Child’s Brain with Choline

✔ If your family follows a vegan or mostly plant-based diet, or your child simply doesn’t like eggs, you can still support their brain development with an alternative source of phosphatidylcholine—an important building block for growing brains.

✔ One of the best plant-based options is lecithin, which is naturally derived from soya beans. It’s widely available in health food stores as either lecithin granules or capsules.

✔ A flat tablespoon (7.5g) of lecithin granules provides about 1,500mg of phosphatidylcholine and approximately 200mg of choline. The granules have a mild, pleasant taste and can be sprinkled on porridge, smoothies, soups or cereal, or simply eaten on their own.

How to Implement Change

Today’s Challenge: Eggs are a superfood for choline—try to include one daily. Mix in veggies like broccoli or sprouts with familiar meals. For picky eaters, smoothies with milk, nut butter, and banana can help boost choline. Include fish a few times a week (or consider a supplement if vegan/vegetarian). Let your child choose how they want their eggs—it builds excitement and helps establish routine.

📌 Next email: Omega 3:6 – getting the balance right

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Why omega-3 improves your and children’s mood and IQ

How much of the ‘terrible 2 and 3’s’ is actually down to a lack of omega-3? If a child is acting out, with bursts of anger and unable to concentrate, it’s entirely possible that they are lacking enough omega-3. Children are particularly vulnerable to dips in omega-3 supply because their brains are building so fast. If they eat no fish, no chia, flax or walnut and are not given omega-3 fish oil supplements, they’re going to be lacking. If you know a child with symptoms that sound like an attention deficit or hyperactivity, read this: https://foodforthebrain.org/adhd/.

Fish and omega-3 are also associated with better cognition in children. A study of 541 Chinese schoolchildren found that fish consumption predicted sleep quality and that those who ate the most fish had the highest IQ, 4.8 points higher than those who ate none. Improved sleep quality, linked to fish intake, was correlated with their IQ.1

Lots of studies by Dr Alex Richardson from the University of Oxford, giving children with ADHD these vital brain fats, have shown an improvement in learning and the behavioural problems. Her book They Are What You Feed Them, based on a lifetime of research, explains how diet affects children’s behaviour and learning. Also check out Karen Jensen’s book Mental heath Crisis in Children and Teens: Nutrition a Real Solution available from Food For The Brain click here.

Why It Matters:

✔ One of the most powerful benefits of omega-3 fats—especially DHA—is their impact on your child’s mood and emotional wellbeing. Studies show that increasing omega-3 intake, whether through oily fish and/or supplements, can help ease symptoms of low mood, sadness, irritability, and even aggression in children.

✔ That said, nutrition is only part of the picture. If your child is feeling down or struggling at school, it’s also important to consider emotional and social factors—such as friendships, bullying, screen time, or lack of enjoyment in daily life. Think of omega-3s as one supportive tool in a broader care toolkit.

✔ The best way to know if your child is getting enough is via our omega-3 index blood test. This pin prick blood test is a home test kit and it will tell you your child’s omega-3 index. You want your child’s level to be 8% or more. Many people score 4%. It’s available from https://foodforthebrain.org/tests/.

What You Need to Know:

✔ When it comes to fish oil, two types of omega-3 fats matter most: DHA, which helps build your child’s brain, and EPA, which is linked to emotional balance and mood. Most fish (and fish oil supplements) contain a mix of both. Some formulas focus more on DHA for brain development, while others are higher in EPA to support mood and calmness.

✔ Here’s a simple way to think about it: a 100g serving of mackerel or salmon gives you approximately 650mg of EPA. Most adult fish oil supplements providing 1,000mg of fish oil, provide around 260mg EPA & 190mg DHA. The all-round optimal intake for an adult is about 500mg of DHA and 750mg of EPA.

✔ But what about children? While their bodies may be smaller, their brains are growing rapidly and constantly making new connections as they learn. In many ways, their need for these nutrients is just as important—if not more.

✔ That’s why we suggest aiming for around 1,000mg combined EPA + DHA per day for kids and teens, or at least getting close to 500mg if that feels more manageable. You can find these in chewable supplements, flavoured softgels, or liquids—whatever works best for your child.

✔ While most vegan sources of DHA are not particularly rich in EPA, the body can convert EPA into DHA and vice versa. Just having omega-3 from alpha-linolenic acid (ALA) such as in chia and flax seeds will not give them enough DHA for brain building.

How to Implement Change

Today’s Challenge: Check out the Smart Kids Supplements page – foodforthebrain.org/supplements. Offer a chewable or liquid omega-3 supplement (aim for 500–1000mg of combined EPA and DHA).

💬 Encouragement for Parents: Think of supplementing omega-3 like brushing your teeth. Make it a non-negotiable. This is doubly important if your child struggles to eat fish.

📌 Next email: Go to school on an egg

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Reference: 1. Liu, J., Cui, Y., Li, L. et al. The mediating role of sleep in the fish consumption – cognitive functioning relationship: a cohort study. Sci Rep 7, 17961 (2017).doi.org/10.1038/s41598-017-17520-w

Further info

Mixing It Up: The Best Types of Movement for Kids

Not all movement is the same! To get the best benefits, kids need a mix of aerobic (heart-pumping) and resistance (muscle-building) activities. This combination supports cardiovascular health, strength, coordination, and mental well-being.

Why It Matters

✔ Aerobic exercise strengthens the heart and lungs, improves stamina, and boosts brain function.

✔ Resistance movement builds muscle, improves balance, and strengthens bones.

✔ Kids who engage in both types of movement are better at sports, have fewer injuries, and feel more confident in their physical abilities.

What You Need to Know

✔ Aerobic activities: running, swimming, jumping rope, dancing, cycling.

✔ Resistance activities: climbing, push-ups, squats, obstacle courses, monkey bars.

✔ Some activities combine both: gymnastics, martial arts, team sports eg. rugby & hockey.

How to Implement Change

Today’s Challenge: Encourage your child to try one aerobic and one resistance-based activity this week. Keep it fun! The goal is to make movement feel like play.

📌 Next email: Parents as Role Models – Why Kids Imitate What You Do.

💬 Encouragement for Parents:

You’re doing an amazing job helping your child build healthy movement habits! Even if they don’t love every activity, just trying new things is a win. Keep leading by example—your energy and encouragement make all the difference.

Further info

Parents as Role Models – Why Kids Imitate What You Do

 

Children naturally copy their parents—so if you’re active, they’re more likely to be active too! Even small lifestyle habits shape how they see movement as part of everyday life.

Why It Matters

✔ Children with active parents are twice as likely to be active themselves.

✔ If exercise is seen as fun and normal, kids are more likely to enjoy it and stick with it.

✔ Parents who prioritize movement help their kids develop lifelong healthy habits.

What You Need to Know

✔ You don’t have to be an athlete—just show enthusiasm for movement.

✔ Involve kids in your own movement routines—walks, stretching, gardening, or yoga.

✔ Even everyday movement counts! Taking the stairs, playing at the park, or dancing in the living room all reinforce movement as a normal part of life.

How to Implement Change

Today’s Challenge: Find one way to be active together today.

Let your child see you choosing movement instead of sitting still.

Celebrate movement as a positive part of life, not a chore.

📌 Next email: Sport vs. Movement – Why Traditional Sports Aren’t the Only Option.

💬 Encouragement for Parents:

Your child learns so much just by watching you! Every time you choose to be active, you’re reinforcing a healthy mindset. Even small moments—like having a kitchen disco or choosing to walk instead of drive—are shaping their future habits. Keep going—you’re making a difference!

Further info

Movement for Every Body: Supporting Children with Physical Disabilities

Every child deserves the joy and benefits of movement—no matter their ability. For children with physical disabilities, movement might look a little different, but it can still bring powerful boosts to their brain, body, and emotional wellbeing.

This email will  focus on how to help your child feel confident, included, and supported in enjoying movement that fits their unique needs.

Why It Matters:

✔ Physical activity—even gentle movement—stimulates brain development, boosts mood, and improves sleep.
✔ Moving the body improves circulation, supporting oxygen and nutrient delivery to the brain.
✔ It enhances coordination, supports digestion, and releases feel-good endorphins, helping children feel more connected and calm.
✔ Importantly, it builds confidence, independence, and a positive relationship with their body.

Studies show that adapted physical activity (APA)—tailored to a child’s abilities—can significantly improve both physical and mental health outcomes. One 2022 review in Frontiers in Psychology found that inclusive movement programs enhanced mood, self-esteem, and cognitive function in children with a wide range of physical limitations.

What You Need to Know:

✔ Start with what’s possible: Whether it’s chair-based movement, stretching, supported walking, aquatic therapy, or adapted yoga—every movement counts.

✔ Focus on consistency over intensity: Short, regular bursts of movement—even 10 minutes—can help strengthen neural pathways and promote a sense of achievement.

✔ Work with their team: If your child has a physiotherapist or occupational therapist, ask for home-based movement routines. They can offer tailored ideas that build skill, strength, and confidence safely.

✔ Involve their interests: Whether it’s dancing to music, tossing beanbags, or assisted cycling—joyful movement is more motivating and sustainable than “exercise.”

✔ Don’t forget the power of nature: Being outside, even if seated or using mobility aids, offers multisensory stimulation that supports mood and cognitive wellbeing.

How to Implement Change

Today’s Challenge: Choose one type of movement your child enjoys or is curious about—then adapt it to their ability. That might look like:

• A 5-minute stretch session with fun music
  • Playing balloon volleyball in a seated position
  • Water play or floating with support at the pool
  • Nature time in a wheelchair-accessible park

Let your child help decide and celebrate every success, no matter how small.

💬 Encouragement for Parents: You’re doing something extraordinary helping your child move in a way that respects their body and uplifts their spirit. Movement isn’t about doing more; it’s about finding your child’s way to feel powerful, connected, and free.

We’re here to support you every step of the way.

📌 Next email: Sport vs. Movement – Not Every Kid Loves Sports (And That’s OK!)

Further info

Sport vs. Movement – Not Every Kid Loves Sports (And That’s OK!)

Not all kids enjoy competitive sports—but that doesn’t mean they don’t enjoy movement! Some children thrive in structured team settings, while others prefer creative, independent, or exploratory movement.

Why It Matters

✔ Kids who dislike sports may avoid movement altogether if they feel pressured.

✔ Finding a movement style that fits their personality ensures they stay active for life.

✔ There are countless ways to be active beyond traditional sports!

What You Need to Know

✔ Alternative movement ideas: dancing, hiking, rock climbing, martial arts, yoga.

✔ Kids love activities that feel playful, like scavenger hunts, trampoline jumping, or nature walks.

✔ Focus on movement they enjoy, not just what’s “good exercise.”

✔ Moving with wheels: did we mention activities like skateboarding, roller skating and cycling are all great ways to move, socialise and have fun!

*Remember a well-fitting helmet is essential when taking part in all of these activities!

How to Implement Change

Today’s Challenge: Encourage your child to try a non-traditional movement activity this week.

📌 Next email: Coordination – Why It’s a Key Development Skill.

💬 Encouragement for Parents:

Not every child is built for competitive sports, and that’s completely normal! The key is finding movement that excites them—whether it’s biking, climbing, or dancing in the living room. Celebrate their choices, and they’ll stay active for life.

Further info

Coordination – Why It’s Key for Development

Have you ever watched your child run, jump, or catch a ball and noticed how did they learn that? These abilities don’t just happen overnight—they develop over time through movement, practice, and play.

Coordination is more than just learning to throw, kick, or balance—it’s a foundational skill that supports brain function, confidence, and overall movement ability. The good news? You can help your child strengthen their coordination with simple, fun activities.

Why It Matters

✔ Improves brain-body communication – Coordination exercises develop the neural pathways that connect movement to brain processing. This is essential for learning, reaction speed, and overall agility.

✔ Enhances balance and spatial awareness – Kids who improve coordination are better at avoiding falls, adjusting their movements, and navigating their environment.

✔ Boosts confidence in movement – A child who struggles with coordination may feel frustrated or hesitant in sports or active play. Practicing coordination builds self-assurance and enjoyment in movement.

✔ Supports other developmental areas – Coordination is linked to improved handwriting, focus, and problem-solving skills because it strengthens fine motor control and body awareness.

What You Need to Know

✔ Coordination develops in stages – Younger children focus on basic motor skills like running and jumping, while older kids refine complex movements like catching, throwing, and balancing.

✔ There’s no “perfect age” for coordination development – Some children take longer to master certain movements, and that’s okay! The key is consistent, playful practice.

✔ Games and activities improve coordination faster than structured workouts – Movement should feel natural and enjoyable rather than forced.

How to Implement Change

Today’s Challenge: Try one of these coordination-boosting activities with your child today:

✔ For younger kids (ages 4-7): Hopscotch, jumping on one foot, balancing on a curb or beam, playing catch with a soft ball.

✔ For older kids (ages 8-12): Dribbling a ball, skipping rope, riding a bike, obstacle courses.

✔ For teens: Sports with footwork drills (tennis, football), dance routines, yoga, or martial arts.

📌 Next email: Why It’s OK (and Healthy!) for Kids to Sweat and Get Out of Breath.

💬 Encouragement for Parents:

Every time your child moves, they are developing coordination—even if it looks messy at first! Keep encouraging playful movement, and they will naturally refine their skills. Your patience and support make a huge difference in their confidence!

Further info

Sweaty Kids = Healthy Kids!

Have you ever watched your child running full speed, getting red-faced, sweaty, and out of breath, and thought, Should I be worried? The truth is—this is exactly what kids are supposed to do!

Many parents instinctively tell their kids to slow down, take a break, or “not overdo it” when they see them sweating or breathing hard. But physical exertion is healthy, necessary, and a sign of growing strength and stamina.

Why It Matters

✔ Sweating is a sign of effort and endurance – It means your child’s heart, lungs, and muscles are working together to build strength.

✔ Getting out of breath strengthens the cardiovascular system – The more kids push their limits, the more efficient their heart and lungs become.

✔ Regularly engaging in moderate to high-intensity movement boosts fitness – Kids who regularly experience vigorous movement are healthier, more energetic, and have better focus and mood.

What You Need to Know

✔ It’s natural for kids to get red-faced and breathless during intense movement – This means their body is adapting to greater physical demands.

✔ Rest periods are important but shouldn’t be overused – Let kids self-regulate—they will naturally slow down when needed.

✔ Hydration is key – Make sure your child drinks plenty of water to replace fluids lost through sweating.

How to Implement Change

Today’s Challenge Encourage your child to experience movement that makes them sweat today!

For younger kids: Run races, jump on a trampoline, or chase bubbles.

For older kids & teens: Sprints, cycling, or playing an intense game of tag.

📌 Next email: Nature is a Health Essential

💬 Encouragement for Parents:

It’s okay if your child gets hot, sweaty, and out of breath—this is how they grow stronger! Trust their natural ability to listen to their body. Encouraging active effort now helps them build lifelong fitness and confidence.

Further info