Nature is a Health Essential

Have you ever noticed that your child’s mood improves after spending time outdoors? That’s not a coincidence—nature has powerful benefits for both physical and mental health.

Children today spend 50% less time outdoors than their parents did, and this shift has led to higher rates of stress, sleep problems, and even reduced physical fitness. The good news? Getting outside is one of the easiest ways to boost your child’s well-being!

Why It Matters

✔ Outdoor movement is more engaging – Kids naturally run, jump, climb, and explore when they’re outside, without feeling like they’re “exercising.”

✔ Nature improves brain function – Studies show that kids who play outdoors have better concentration, problem-solving skills, and emotional resilience.

✔ Sunlight regulates sleep and mood – Exposure to natural light helps balance circadian rhythms, leading to better sleep and reduced anxiety.

✔ Being in green spaces reduces stress – Research has found that just 15 minutes in nature can lower stress hormone levels and boost mood.

What You Need to Know

✔ Natural movement (like climbing, balancing on uneven surfaces, and running on grass) develops coordination, strength, and flexibility.

✔ Kids who spend time in nature are more likely to develop a lifelong appreciation for movement and outdoor activity.

✔ Even small amounts of outdoor time make a difference – If a full afternoon outside isn’t possible, even 20-30 minutes in a park, garden, or backyard has benefits.

How to Implement Change

Today’s Challenge Take your child outside for at least 20 minutes today.

Try a nature walk spotting birds and interesting plants, climbing a tree, playing in the garden, or just walking barefoot in the grass.

If the weather isn’t ideal, dress appropriately and embrace the adventure!

💬 Encouragement for Parents:

Nature is one of the simplest and most powerful tools for supporting your child’s health, happiness, and movement habits. Every minute spent outside helps their body and mind grow stronger—so keep encouraging outdoor play! You’re giving them a gift that will last a lifetime.

📌 Next email: Your ACTIVE BODY Domain – How Have You Progressed?

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Your Child’s Active Body Domain – How Have they Progressed?

Your Child’s Active Body Domain – How Have they Progressed?

Congratulations! You’ve spent a month supporting your child build healthier movement habits. Every small change adds up, and you’re setting them up for a stronger, healthier future. Now, let’s see how far they’ve come and what impact these changes have made on their overall Cognitive Health.

Today’s Step: Click the button below to complete the Active Body assessment again. This will measure the progress they’ve made in the past 4 weeks, showing any improvements to their Active Body score and its effect on their Cognitive Risk Index.

You will then be asked to choose their next domain to focus on for the next 4 weeks. If you’d like to strengthen Active Body further, you can continue working on it with renewed resolve or choose a new domain for the next 4 weeks.

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Finding Patience When Practising Gratitude

Gratitude is more than just saying “thank you”—it’s a powerful practice that rewires the brain for better focus, positivity, and emotional resilience. Studies show that children who regularly practise gratitude experience:

✔ Stronger attention spans

✔ Improved memory and learning

✔ Greater patience and emotional control

The reason? Gratitude shifts focus away from distractions and stress, training the brain to recognise what is meaningful and valuable.

Why It Matters

✔ Gratitude helps the brain filter out distractions – When children focus on what they appreciate, they strengthen neural pathways related to focus and decision-making.

✔ It reduces impulsivity and increases patience – Gratitude helps children pause and reflect before reacting, leading to better self-control.

✔ Practising gratitude improves emotional well-being – Grateful children tend to be happier, more motivated, and less anxious.

What You Need to Know

✔ Writing down three things they’re grateful for daily improves focus and positivity.

✔ Gratitude works best when it’s specific – Instead of just saying “I’m grateful for my family,” help them describe a moment that made them feel appreciated.

✔ Verbal gratitude is just as powerful – Saying “thank you” to someone boosts both the giver and receiver’s mood.

How to Implement Change

Today’s Challenge: Encourage your child to express gratitude today.

• Write or say three things they are grateful for.
• Thank someone out loud for something specific.
• Start a gratitude jar where they add daily notes.

💬 Encouragement for Parents:

Gratitude isn’t just a habit—it’s a tool that strengthens focus, patience, and emotional well-being. Helping your child practise gratitude daily will improve their mindset for years to come. You’re shaping a resilient and focused thinker—keep nurturing this practice!

📌 Next email: A Creative Challenge – Using Creativity to Boost Focus.

 

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A Creative Challenge 

Creativity isn’t just about drawing, music, or storytelling—it’s a powerful tool for building focus, problem-solving skills, and cognitive flexibility.

When children engage in creative activities, their brains develop stronger connections that improve concentration, patience, and adaptability. The more kids practice thinking outside the box, the better they become at tackling challenges in school, relationships, and everyday life.

The best part? Creativity can be playful, unstructured, and fun—no pressure, just exploration.

Why It Matters

✔ Creative activities strengthen neural connections – when children engage in imaginative play, storytelling, or problem-solving tasks, they enhance their brain’s ability to focus and think critically.

✔ Creativity encourages persistence and patience – completing a creative project trains kids to work through challenges and stay engaged in the process.

✔ Creative thinking boosts adaptability – kids who regularly explore creative activities become better at thinking flexibly and solving problems in innovative ways.

What You Need to Know

✔ Creativity isn’t about talent – it’s about exploration – encourage your child to experiment without fear of “getting it wrong.”

✔ All forms of creativity count – whether it’s drawing, storytelling, building with LEGO, cooking, or even designing a scavenger hunt, creative play enhances focus and brain development.

✔ Creative activities strengthen patience – finishing a drawing, writing a story, or crafting something physical teaches perseverance and delayed gratification.

Ways to Encourage Creativity & Focus:

✔ The “What If” Game – ask your child fun and imaginative questions (e.g., “What if animals could talk?”).

✔ Storytelling or Journaling – encourage them to write or tell a short story.

✔ Creative Building – use LEGO, cardboard boxes, or household objects to build something unique.

✔ Music & Movement – let them create a dance routine or make up a song.

How to Implement Change

Today’s Challenge: Set a 10-minute creative challenge for your child today!

• Give them an open-ended question, an art challenge, or a building task.
• Encourage them to explore without worrying about the final outcome.
• Praise their effort, not just the result!

💬 Encouragement for Parents:

Creativity isn’t about perfection—it’s about exploration, patience, and problem-solving. Every time your child engages in creative play, they’re strengthening their brain, focus, and confidence. You’re helping them develop lifelong thinking skills—keep encouraging their imagination!

📌 Next email: Deep Breathing – A Simple Tool to Improve Focus & Calm the Mind.

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Deep Breathing!

 

In moments of stress, distraction, or frustration, one of the simplest ways to reset the brain and improve focus is through deep breathing

Breathing is something we do automatically, but when we slow it down intentionally, it can calm the nervous system, improve attention, and reduce anxiety.

Many children (and adults!) don’t realise that breathing patterns directly impact how they think, feel, and focus. Teaching kids simple breathing techniques can help them stay calm, reset after distractions and handle challenges with more patience.

Why It Matters

✔ Deep breathing improves concentration – it increases oxygen flow to the brain, helping children stay alert and engaged in tasks.

✔ It reduces stress and anxiety – slow, deep breaths lower cortisol (the stress hormone) and help kids feel more in control of their emotions.

✔ Breathing exercises help with emotional regulation – when kids learn to control their breath, they develop better self-awareness and coping strategies.

What You Need to Know

✔ Fast, shallow breathing increases stress – many kids naturally breathe too quickly, which can make them feel restless and distracted.

✔ Deep, slow breathing activates the “relaxation response” – this calms the nervous system and resets focus.

✔ Breathing exercises can be fun and engaging – kids are more likely to use breathing techniques if they’re playful and easy to remember.

Simple Deep Breathing Techniques for Kids & Teens:

• Balloon Breathing (Ages 4-7) – Imagine their belly is a balloon expanding on the inhale and shrinking on the exhale.
• Five-Finger Breathing (Ages 6-12) – Have them trace their fingers while breathing in and out slowly.
• Box Breathing (Ages 8-17) – Breathe in for four seconds, hold for four seconds, breathe out for four seconds, and hold again for four seconds.
• Extended Exhale (Best for Teens & Older Kids) – Breathe in for four seconds, but breathe out for six-eight seconds (this activates deeper relaxation).

How to Implement Change

Today’s Challenge: Try one deep breathing exercise with your child today.

• Start with just one minute of deep breathing before homework or bedtime.
• Make it a fun, calming experience—turn it into a game for younger children or a stress relief tool for teens.

💬 Encouragement for Parents:

Teaching your child simple breathing techniques is like giving them a mental reset button. Whenever they feel overwhelmed, frustrated, or distracted, they’ll have a powerful tool to help them refocus and stay calm. You’re equipping them with lifelong coping skills—keep encouraging these moments of calm!

📌 Next email: Your Focused Mind Domain – How Have You Progressed?

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Your Child’s FOCUSED MIND Domain – How Have they Progressed?

Your Child’s FOCUSED MIND Domain – How Have they Progressed?

Congratulations! You’ve spent a month supporting your child build healthier habits towards a focused mind. Every small change adds up, and you’re setting them up for a stronger, healthier future. Now, let’s see how far they’ve come and what impact these changes have made on their overall Cognitive Health.

Today’s Step: Click the button below to complete the Focused Mind assessment again. This will measure the progress they’ve made in the past 4 weeks, showing any improvements to their Focused Mind score and its effect on their Cognitive Risk Index.

You will then be asked to choose their next domain to focus on for the next 4 weeks. If you’d like to strengthen Focused Mind further, you can continue working on it with renewed resolve or choose a new domain for the next 4 weeks.

 

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Chocolate Can Be Healthy! 

Good news—chocolate can be good for your child! But not all chocolate is created equal. Raw cocoa and dark chocolate (with high cacao content) are packed with antioxidants that support brain health and immunity.

Why It Matters:

✔ Cacao is rich in flavonoids, which boost brain function and mood.

✔ High-quality dark chocolate supports heart health and reduces inflammation.

✔ Other antioxidant-rich ingredients like cinnamon, turmeric, and nuts enhance the body’s defence system.

What You Need to Know:

✔ Choose chocolate that’s at least 70% cacao and low in added sugar.

✔ Raw cacao powder can be used in smoothies, porridge, and homemade healthy desserts.

✔ Pair cacao with nuts, seeds, or berries for an extra antioxidant boost.

How to Implement Change

Today’s Challenge: Make a healthy chocolate treat—try a smoothie with cacao powder, banana, and almond milk. Or dark chocolate (using 75% cacao) – coated strawberries or almonds.

💬 Encouragement for Parents:

Healthy eating should be delicious and fun! By including antioxidant-rich ingredients in tasty ways, you’re helping your child love nutritious foods. Keep up the great work!

📌 Next email: Help your child eat the rainbow

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The Best Oils for Dressings & Cooking

Today, let’s talk about oils and how choosing the right one can make a big difference for your whole family’s health. The type of oil you use, whether in cooking or salad dressings, affects the antioxidants you’re getting. Here are some quick tips to help you choose the best oils for both! 

Why It Matters:

✔ Healthy fats support brain function, cell growth, and hormone balance.

✔ Some oils (like processed vegetable oils) oxidise easily, creating harmful compounds.

✔ The right oils can enhance nutrient absorption and reduce inflammation.

What You Need to Know:

✔ Best oils for dressings: Extra virgin olive oil (a hero oil!), flaxseed oil, avocado oil (avoid soybean and canola oils).

✔ Best oils for cooking: Olive oil (not extra virgin), coconut oil, ghee, avocado oil – but ensure the oil does not burn or reach its smoking point.

✔ Store oils in dark containers away from heat to preserve their nutrients.

How to Implement Change

Today’s Challenge: Swap an unhealthy oil for a healthier alternative today—try olive oil instead of vegetable oil in a dressing!

💬 Encouragement for Parents:

Healthy fats are essential for growth and brain health! Small swaps can make a huge difference. Keep up the great work!

📌 Next email: Your Antioxidants Domain – How Have They Progressed?

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Your Child’s Antioxidants Domain – How Have they Progressed?

Congratulations! You’ve spent a month supporting your child in building habits to improve their intake of antioxidants. Now, let’s see how far they’ve come and what impact these changes have made on their overall Cognitive Health.

Today’s Step: Click the button below to complete the Antioxidants assessment again. This will measure the progress they’ve made in the past 4 weeks, showing any improvements to their Antioxidants score and its effect on their Cognitive Risk Index.

You will then be asked to choose their next lifestyle area to focus on for the next 4 weeks. If you’d like to strengthen Antioxidants further, you can continue working on it with renewed resolve or choose a new domain for the next 4 weeks.

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Nuts about Niacin – The power of vitamin B3

Niacin, also known as vitamin B3, is one of the most powerful nutrients for both mental and physical health. It was first discovered in 1937 when scientists realised that people who were missing it in their diets developed pellagra, a condition that caused skin problems, fatigue—and even serious mental health issues like confusion and depression.

Over the years, researchers found that niacin could help with more than just deficiency. In the 1950s, studies showed that high doses of niacin helped people with schizophrenia, supported recovery from alcohol addiction, and even improved memory. It also plays a key role in heart health, helping to lower “bad” cholesterol and raise “good” HDL cholesterol.

Whole Foods vs White Flour

✔ Niacin is naturally found in whole foods like whole grains, nuts, seeds, and legumes—but it’s lost during processing. That’s why it’s one of the four nutrients that must be added by law to white flour (along with calcium, iron, and thiamine/B1). 

✔ But rather than relying on these added nutrients, the healthier choice is to choose wholemeal or less-processed foods whenever possible. That’s what we recommend for your child’s long-term health.

How Much Does Your Child Need?

✔ Niacin needs vary with age—around 5mg a day for younger children, up to 25mg for teens. You’ll usually get this through a good multivitamin and a balanced whole food diet.

✔ In higher doses (above 50mg), niacin can cause a harmless “niacin flush”—a warm, tingly feeling and redness in the skin that lasts about 20 minutes. This is just increased blood flow (called vasodilation), and some people find it relieves headaches, improves circulation, and relaxes muscles.

Unless your child has any of these issues there’s no need to supplement more and a healthy, whole food diet plus a quality multivitamin provides plenty of niacin. In the next email, we’ll explain how to choose the right multivitamin for your child’s needs.

📌 Next email: Why B vitamins and Omega-3 work together 

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