A Headucation

What Joy Journaling (and the art of Positive Psychology) does for the Brain

How to Help a Young Mind Name Their Feelings (When Words Are Hard)

The Mood Hoovers of Modern Life

Chirpy Meditation 1 - Grounding Through The Senses

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Mood foods for young minds

Dr Rachel GowChild Neuropsychologist & Nutritional Neuroscience Expert Brain health is a term that scientists, nutritionists, and doctors are using more and more —There’s now a growing shift away from using the term mental health alone - recognising that the brain is an organ, much like any other, with its own distinct health and nutritional requirements just like your heart, muscles, or bones. We now know that what young people eat can actually help support cognitive function and mood regulation and research reflects that the right foods can help boost learning, focus, and even mood. But before we look at how to "eat smart" for the brain, let’s start with the basics, and find out more about the nutritional requirements of the brain. 1. Healthy Fats (Omega-3 Fatty Acids) Number 1 is fat — but not just any fat. Omega-3 fatty acids are essential for growing brains. They help build the cell membranes around our neurons and keep all our neurotransmitters working smoothly.Oily fish like wild salmon, mackerel, or trout contain omega-3s called EPA and DHA, which are like gold for brainpower.   2. Amino Acids & Protein – The Brain’s Building Blocks A very close second are amino acids, the building blocks of protein and our brain cells. They are essential for the production of neurotransmitters like serotonin and dopamine. There are 20 amino acids, 9 of which are essential.  One standout is tryptophan — an amino acid that helps your child’s body make serotonin (for mood), melatonin (for sleep), and vitamin B3. research by Roager & Licht (2018) shows that vitamin B3 (niacin) helps the body turn tryptophan into serotonin You’ll find it in foods like turkey, eggs, and nuts. 3. Magnesium – The Calming Mineral Magnesium is a vital brain nutrient. It’s involved in over 800 processes in the body & recent research by Fatima et al in 2024 further proves how it is an essential mineral for many aspects of brain health and development in children. Magnesium is especially good at keeping the nervous system calm and balanced. It plays a critical role in regulating gamma-aminobutyric acid (GABA), a key calming neurotransmitter that helps soothe the nervous system and support emotional balance. Studies have shown magnesium can help with better sleep (magnesium assists in the production of melatonin), more stable moods, reduced anxiety, and improved focus — especially in young people with ADHD (check out the research by Botturi et al., 2020; Hemamy et al., 2020; Rucklidge et al., 2018; Zhang et al., 2021 in the references).  Further research also suggests that magnesium plays a vital role in neuroplasticity, the brain’s ability to grow, adapt, and form new connections, during key stages of learning and development and across the lifespan. Many parents argue that it can be a game changer for mood, sleep and behaviour! Magnesium-rich foods include dark leafy greens, bananas, avocado, and nuts/seeds. 4. Vitamin D  Vitamin D is the sunshine vitamin for brain health. Sadly, many children in the UK don’t get enough — especially in the winter when sunshine is in short supply. Together with omega-3s and folate, research from Gómez-Pinilla in 2008 & Spedding in 2014 reflects that vitamin D is crucial in supporting serotonin production and mood regulation. Vitamin D has been linked to lower rates of depression and anxiety, making it a key nutrient for happy minds. You can get it from oily fish, fortified foods, or supplements (especially during the darker months). Brain Hero Foods for Kids   Here are 5 brain boosting foods to include in family meals. Oily fish – Wild salmon, mackerel, sardines (Omega-3 + Vitamin D) Turkey – Packed with tryptophan Dark leafy greens – Spinach, kale, chard (Magnesium, B-vitamins, antioxidants) Bananas & avocado – Natural magnesium + brain fuel Nuts & seeds – Chia, flaxseeds, almonds (Omega-3, zinc, magnesium) Making Brain Food Easy (and Fun!)  Stir shredded salmon into scrambled eggs or make salmon fishcakes with sweet potato Whizz avocado into smoothies or mash onto toast Bake with cacao powder for a chocolatey treat minus the sugar rush Get kids hands-on in the kitchen — granola, smoothie bowls, or homemade turkey burgers are perfect for little helpers Fuel their brain for more good mood days.  References Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients, 12(6). https://doi.org/10.3390/nu12061661 Cuciureanu, M. D., & Vink, R. (2011). Magnesium and stress. In R. Vink & M. Nechifor (Eds.), Magnesium in the Central Nervous System. University of Adelaide Press © 2011 The Authors. Fatima, G., Dzupina, A., H, B. A., Magomedova, A., Siddiqui, Z., Mehdi, A., & Hadi, N. (2024). Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases. Cureus, 16(10), e71392. https://doi.org/10.7759/cureus.71392 Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci, 9(7), 568-578. https://doi.org/10.1038/nrn2421 Gow, R., Bremner, R., & Lustig, R. (2021). Smart Foods for ADHD and Brain Health: How Nutrition Influences Cognitive Function, Behaviour and Mood. Jessica Kingsley Publishers. https://books.google.co.uk/books?id=FPuUzQEACAAJ Hemamy, M., Heidari-Beni, M., Askari, G., Karahmadi, M., & Maracy, M. (2020). Effect of Vitamin D and magnesium supplementation on behavior problems in children with attention-deficit hyperactivity disorder. International journal of preventive medicine, 11(1), 4. Hemamy, M., Pahlavani, N., Amanollahi, A., Islam, S. M. S., McVicar, J., Askari, G., & Malekahmadi, M. (2021). The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: a randomized controlled trial. BMC Pediatrics, 21(1), 178. https://doi.org/10.1186/s12887-021-02631-1 Hunter, C., Smith, C., Davies, E., Dyall, S. C., & Gow, R. V. (2025). A closer look at the role of nutrition in children and adults with ADHD and neurodivergence [Original Research]. Frontiers in Nutrition, Volume 12 - 2025. https://doi.org/10.3389/fnut.2025.1586925 Maier, J. A. M., Locatelli, L., Fedele, G., Cazzaniga, A., & Mazur, A. (2022). Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration. Int J Mol Sci, 24(1). https://doi.org/10.3390/ijms24010223 Roager, H. M., & Licht, T. R. (2018). Microbial tryptophan catabolites in health and disease. Nature Communications, 9(1), 3294. https://doi.org/10.1038/s41467-018-05470-4 Rucklidge, J. J., Eggleston, M. J. F., Johnstone, J. M., Darling, K., & Frampton, C. M. (2018). Vitamin-mineral treatment improves aggression and emotional regulation in children with ADHD: a fully blinded, randomized, placebo-controlled trial. Journal of Child Psychology and Psychiatry, 59(3), 232-246. https://doi.org/https://doi.org/10.1111/jcpp.12817 Skalny, A. V., Mazaletskaya, A. L., Ajsuvakova, O. P., Bjørklund, G., Skalnaya, M. G., Chernova, L. N., Skalny, A. A., & Tinkov, A. A. (2020). Magnesium Status in Children with Attention-Deficit/Hyperactivity Disorder and/or Autism Spectrum Disorder. Soa Chongsonyon Chongsin Uihak, 31(1), 41-45. https://doi.org/10.5765/jkacap.190036 Spedding, S. (2014). Vitamin D and depression: a systematic review and meta-analysis comparing studies with and without biological flaws. Nutrients, 6(4), 1501-1518. https://doi.org/10.3390/nu6041501 Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., Luo, J., Haas, D. M., Shikany, J. M., & Kahe, K. (2021). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4). https://doi.org/10.1093/sleep/zsab276 Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., Luo, J., Haas, D. M., Shikany, J. M., & Kahe, K. (2022). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4). https://doi.org/10.1093/sleep/zsab276

How the food you eat impacts how you feel

Dr Rachel Gow, Child Neuropsychologist & Nutritional Neuroscience Expert  Food Feeds Your Mood. You’ve probably heard the phrase “food equals mood”—and it’s true, scientists now know exactly which kinds of foods can help lower the risk of anxiety and more and more research is showing how unhealthy diets, food addiction, and ultra-processed snacks are linked with poor mental health outcomes, including anxiety. What Is Anxiety (and Why Do Our Brains Do It)? Anxiety is a completely natural response to threat or uncertainty. Thousands of years ago, this “fight or flight” system was a lifesaver—literally helping us escape wild animals. These days, our “threats” might be different.  Social pressures, school tests, or the endless ping of digital notifications—but our bodies still react in the same way. Imagine your child has dealt with a school bully before—just the thought of seeing them again could trigger a racing heart, tight tummy, or restless night. When these feelings stick around, anxiety can start to affect sleep, school attendance, and overall wellbeing. Why Anxiety Happens Anxiety can have many roots: Environmental: stressful events, big changes Biological: family history or certain genes Psychological: patterns of worry or overthinking Conditions like ADHD, autism, or depression can make anxiety more likely (up to 40% higher risk). It can also be linked to how certain brain chemicals—like calming GABA or energising norepinephrine—are balanced. The Gut–Brain Axis: Your Secret Mood Superhighway Your gut is home to trillions of microbes—a whole bustling ecosystem working 24/7. This is called your gut microbiome, and it plays a huge role in brain function and mood. Some special probiotics, nicknamed “psychobiotics”, can actually reduce anxiety by helping your gut microbes send happier signals to your brain. So… Can Diet Really Help Anxiety? Yes, nutritional psychology is showing us that what we eat can make a big difference to how we feel. A massive Australian study (nearly 20,000 people) found that diets packed with plants, veggies, fruit, legumes, and dairy were linked to less anxiety. Research has conversely found diets loaded with processed foods (especially meats and salty items) = more anxiety. In fact, after reviewing over 1,500 studies, researchers found the same pattern:✅ Fruits, veggies, omega-3s, zinc, magnesium, selenium, probiotics = lower anxiety❌ Sugar-heavy, refined-carb diets = higher anxiety How It Works Healthy gut microbes help make neurotransmitters—your brain’s mood messengers. Ultra-processed additives can stir up inflammation and mess with your gut lining. When your gut is happy, your brain can be too. 5 Gut-Friendly Foods to Boost Calm Build balanced meals with proteins, healthy fats, and colourful plants. Enjoy oily fish twice a week (salmon, mackerel) or an omega-3 supplement. Pack in fibre with fruits, veggies, beans, and berries. Snack on nuts and seeds for magnesium, zinc, and B vitamins. Add fermented goodies—kefir, Greek yogurt, sauerkraut, kimchi. 5 Foods to Ease Up On Ultra-processed snacks, sweetened cereals, fast food. Shop-bought juices (make fresh fruit blends instead). Anything with a long ingredients list (over 5 is a red flag). Artificial colours, sweeteners, or additives. Salty processed meats, crisps, and ready meals. Cooking simple, colourful meals together can be more than just dinner—it’s a bonding moment and a brain-and-gut booster. If anxiety is affecting your child, a Registered Nutritionist (especially one trained in psychology and neurodivergence) can help create a tailored plan—often starting with a gut health check, then building a food and supplement toolkit just for them. References Adan, R. A. H., van der Beek, E. M., Buitelaar, J. K., Cryan, J. F., Hebebrand, J., Higgs, S., Schellekens, H., & Dickson, S. L. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. Eur Neuropsychopharmacol, 29(12), 1321-1332. https://doi.org/10.1016/j.euroneuro.2019.10.011 Akram, N., Faisal, Z., Irfan, R., Shah, Y. A., Batool, S. A., Zahid, T., Zulfiqar, A., Fatima, A., Jahan, Q., Tariq, H., Saeed, F., Ahmed, A., Asghar, A., Ateeq, H., Afzaal, M., & Khan, M. R. (2024). Exploring the serotonin-probiotics-gut health axis: A review of current evidence and potential mechanisms. Food Science & Nutrition, 12(2), 694-706. https://doi.org/https://doi.org/10.1002/fsn3.3826 Anderson, S. C., Cryan, J. F., & Dinan, T. (2017). The Psychobiotic Revolution: Mood, Food and the New Science of the Gut-Brain Connection. National Geographic. https://books.google.co.uk/books?id=hQGXDgAAQBAJ Appleton, J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas), 17(4), 28-32. Aucoin, M., LaChance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., Chan, I., & Cooley, K. (2021). Diet and Anxiety: A Scoping Review. Nutrients, 13(12). https://doi.org/10.3390/nu13124418 Bertollo, A. G., Santos, C. F., Bagatini, M. D., & Ignácio, Z. M. (2025). Hypothalamus-pituitary-adrenal and gut-brain axes in biological interaction pathway of the depression. Front Neurosci, 19, 1541075. https://doi.org/10.3389/fnins.2025.1541075 Bull, M. J., & Plummer, N. T. (2014). Part 1: The Human Gut Microbiome in Health and Disease. Integr Med (Encinitas), 13(6), 17-22. Campbell-McBride, N. (2004). Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia. Medinform Publishing. https://books.google.co.uk/books?id=1dtUNAAACAAJ Coët, A., Blampied, F. M., & Rucklidge, J. J. (2025). 1-year naturalistic follow-up of a Randomised Double-Blind, Placebo-Controlled Trial (“NoMAD”) Exploring the Effectiveness of Micronutrients in Improving Symptoms of Anxiety and Depression. Journal of Affective Disorders Reports, 20, 100913. https://doi.org/https://doi.org/10.1016/j.jadr.2025.100913 Golubchik, P., & Weizman, A. (2021). Management of anxiety disorders in children with attention-deficit hyperactivity disorder: a narrative review. Int Clin Psychopharmacol, 36(1), 1-11. https://doi.org/10.1097/yic.0000000000000338 Gow, R., Bremner, R., & Lustig, R. (2021). Smart Foods for ADHD and Brain Health: How Nutrition Influences Cognitive Function, Behaviour and Mood. Jessica Kingsley Publishers. https://books.google.co.uk/books?id=FPuUzQEACAAJ Harlan, T. S., Gow, R. V., Kornstädt, A., Alderson, P. W., & Lustig, R. H. (2023). The Metabolic Matrix: Re-engineering ultraprocessed foods to feed the gut, protect the liver, and support the brain [Methods]. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1098453 Hettema, J. M., Neale, M. C., & Kendler, K. S. (2001). A Review and Meta-Analysis of the Genetic Epidemiology of Anxiety Disorders. American Journal of Psychiatry, 158(10), 1568-1578. https://doi.org/10.1176/appi.ajp.158.10.1568 Hunter, C., Smith, C., Davies, E., Dyall, S. C., & Gow, R. V. (2025). A closer look at the role of nutrition in children and adults with ADHD and neurodivergence [Original Research]. Frontiers in Nutrition, Volume 12 - 2025. https://doi.org/10.3389/fnut.2025.1586925 Kris-Etherton, P. M., Petersen, K. S., Hibbeln, J. R., Hurley, D., Kolick, V., Peoples, S., Rodriguez, N., & Woodward-Lopez, G. (2021). Nutrition and behavioral health disorders: depression and anxiety. Nutr Rev, 79(3), 247-260. https://doi.org/10.1093/nutrit/nuaa025 Lee, M. F., Orr, R., Marx, W., Jacka, F. N., O'Neil, A., Lane, M. M., & Ashtree, D. N. (2025). The association between dietary exposures and anxiety symptoms: A prospective analysis of the Australian Longitudinal Study on Women’s Health cohort. Journal of Affective Disorders, 389, 119651. https://doi.org/https://doi.org/10.1016/j.jad.2025.119651 León-Barriera, R., Ortegon, R. S., Chaplin, M. M., & Modesto-Lowe, V. (2023). Treating ADHD and Comorbid Anxiety in Children: A Guide for Clinical Practice. Clin Pediatr (Phila), 62(1), 39-46. https://doi.org/10.1177/00099228221111246 Marx, W., Moseley, G., Berk, M., & Jacka, F. (2017). Nutritional psychiatry: the present state of the evidence. Proc Nutr Soc, 76(4), 427-436. https://doi.org/10.1017/s0029665117002026 Miller, A. H., Haroon, E., Raison, C. L., & Felger, J. C. (2013). Cytokine targets in the brain: impact on neurotransmitters and neurocircuits. Depress Anxiety, 30(4), 297-306. https://doi.org/10.1002/da.22084 Owen, L., & Corfe, B. (2017). The role of diet and nutrition on mental health and wellbeing. Proc Nutr Soc, 76(4), 425-426. https://doi.org/10.1017/s0029665117001057 Rusch, J. A., Layden, B. T., & Dugas, L. R. (2023). Signalling cognition: the gut microbiota and hypothalamic-pituitary-adrenal axis. Front Endocrinol (Lausanne), 14, 1130689. https://doi.org/10.3389/fendo.2023.1130689 Sarkar, A., Harty, S., Lehto, S. M., Moeller, A. H., Dinan, T. G., Dunbar, R. I. M., Cryan, J. F., & Burnet, P. W. J. (2018). The Microbiome in Psychology and Cognitive Neuroscience. Trends Cogn Sci, 22(7), 611-636. https://doi.org/10.1016/j.tics.2018.04.006 Sarris, J., Ravindran, A., Yatham, L. N., Marx, W., Rucklidge, J. J., McIntyre, R. S., Akhondzadeh, S., Benedetti, F., Caneo, C., Cramer, H., Cribb, L., de Manincor, M., Dean, O., Deslandes, A. C., Freeman, M. P., Gangadhar, B., Harvey, B. H., Kasper, S., Lake, J., . . . Berk, M. (2022). 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Anxiety symptoms to look out for in kids & teens

Dr Amy Wilson MBChB MRCPCH As adults we are able to recognise feelings and emotions that we have had before. We have a frame of reference for them. We know that when we have had these feelings in the past they did go away and everything was ok. Kids and teens don’t have that same experience to draw on. They may not have the words to explain how they are feeling or know that other people feel that way too.  They may feel that something is ‘wrong’ with them and want to hide that. Kids and Teens are more likely to show their anxiety through behaviour, emotions or through physical symptoms.  Here’s what to look out for: Behaviours Your child may be more irritable, have anger outbursts or seem restless. They may not want to do the activities that they normally would or ones where there are more demands on them socially. They may show signs of wanting to be in control of things- wanting to do things perfectly or not being willing to try something new or different. View these behaviours as a way of communicating that they are feeling out of sorts. Emotions If your child is one who expresses emotions more easily, you may find they express worry about the future (upcoming events, safety, school performance etc). They may express negative thoughts about themselves or their abilities (low self esteem) or may seem to be ‘overly dramatic’ feeling as if everything is the worst it could possibly be (catastrophic thinking). Physical symptoms Your child may show physical symptoms of their anxiety. The most common ones are headaches, tummy aches and feeling sick. These are real feelings. Anxiety may also start to affect their daily routines- sleeping or eating being different to what is normal for them When to worry (red flags) Anxiety at times is something we all feel and is normal. We all feel anxious when there are big life changes such as new school, new house, changes in family relationships. Once changing hormones are thrown in too it is a really common way for kids and teens to feel.  The time to worry is if it starts to interfere with daily life- school, friendships etc. If it is more than just a passing phase or if your child expresses low mood, feelings of self harm or panic attacks then further help is needed What can parents do? Keeping a diary can be really helpful to pinpoint when symptoms are coming on and how that might relate to lifestyle factors or activities Try to identify any triggers, sometimes it is a build up of small things rather than anything big. Offer them someone to talk to. If not you then a friend or there are some online platforms designed to help teens with these kinds of symptoms ie Kooth. Whatever the cause, looking at lifestyle will always help. Sleeping, eating well,  getting moving, being outside and fun activities all help with how we are feeling.  For some supplement support, Check out The Zen One on the Chirpy website, a blend of lavender, chamomile, and Vitamin B6 & B12 powerhouse ingredients that support calm, bouncebackability and focus by boosting GABA and regulating glutamate (the neurotransmitters for relaxation). If you are worried about your child, trust your gut feeling as a parent. Seek advice from a professional such as your GP or school nurse. Remember We all feel anxious at times. Look out for the behaviours, emotions and physical symptoms above to recognise it early in your child and get on top of it Simple lifestyle changes will have a huge impact, control the things which are in your control.