A Headucation

Christmas Wishes…..Why It’s Never Too Late to Adjust a Boundary

Why Yoga Could Be Your Child's Secret Weapon for More Good Mood Day’s

What the Research Shows A comprehensive systematic review analyzing 27 studies involving children and adolescents with varying health statuses found promising results: Overall, 70% of studies showed improvements in symptoms of anxiety and/or depression For anxiety specifically, 70% of studies showed reductions in anxiety symptoms For depression, 40% of studies focusing solely on depression showed improvements For both conditions together, 58% of studies showed reductions in both anxiety and depression symptoms Perhaps most importantly, these benefits appeared across diverse populations.. What Makes Yoga Different? Yoga isn't just stretching. The studies reviewed utilized various combinations of four key elements: Physical postures (the foundation present in all studies) Breathing exercises (pranayama) Meditation/mindfulness Relaxation techniques Some programs also incorporated visualization, discussion groups, and age-appropriate games. The beauty is that yoga appears to work regardless of the specific combination used—as long as physical postures are included. The Practical Takeaway for Parents Yoga appears most effective when: Practiced for at least 30 minutes Done 2-3 times per week Continued for 6-12 weeks Incorporating physical postures along with breathing, meditation, or relaxation Reference. Getting Started Chirpy Yoga 1 - Bedtime reset This 8 minute free yoga flow from Carly is perfect to get busy heads more zen for bedtime - good for grown-ups too. Your browser does not support the video tag. Chirpy Yoga 2 - Stretch and Release This 10 minute free yoga flow from Carly is ideal for releasing tension from the body at the end of the day, helping you prepare for a restful night. Your browser does not support the video tag.

How Much Sleep Do Teenagers Need?

Why Breakfast Matters

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)

Chirpy Meditation 1 - Grounding Through The Senses

Help quieten busy heads by grounding them through their senses.  6 Mins.

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). Clinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce. World J Biol Psychiatry, 23(6), 424-455. https://doi.org/10.1080/15622975.2021.2013041 Skinner, J., Jebeile, H., & Burrows, T. (2021). Food addiction and mental health in adolescents: a systematic review. Lancet Child Adolesc Health, 5(10), 751-766. https://doi.org/10.1016/s2352-4642(21)00126-7 Teasdale, S. B., Burrows, T. L., Hayes, T., Hsia, C. Y., Watkins, A., Curtis, J., & Ward, P. B. (2020). Dietary intake, food addiction and nutrition knowledge in young people with mental illness. Nutr Diet, 77(3), 315-322. https://doi.org/10.1111/1747-0080.12550 van Steensel, F. J., Bögels, S. M., & Perrin, S. (2011). Anxiety disorders in children and adolescents with autistic spectrum disorders: a meta-analysis. Clin Child Fam Psychol Rev, 14(3), 302-317. https://doi.org/10.1007/s10567-011-0097-0