A Headucation

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?

How Nutrition Can Help with ADHD Symptoms

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

Chirpy Meditation 1 - Grounding Through The Senses

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

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.