10 BETTER WAYS TO GET DEEP SLEEP

Introduction Healthy balanced diet for the children is to be the right foods can improve brain function, memory, and concentration on the following foods can help the children boost the brainpower. 1. Salmon Fatty fish, such as salmon, is a good source that is needed for brain growth and function. Can do salmon sandwiches (on whole wheat bread) instead of tuna for a healthy alternative. 2. Eggs Eggs are the best source of protein, and their yolks have choline, an important nutrient for memory development. Do homemade breakfast burrito, loaded with veggies for a quick and healthy breakfast before school. 3. Peanut Butter Kids love peanut butter, and that is a good thing since this healthy snack is packed with vitamin E.Peanut butter makes a great dip for fruits such as bananas, and for veggies such as celery. 4. Whole Grains Whole grains such as breads and cereals provide glucose, an energy source the brain needs. Whole grains also contain B vitamins, which are good for the nervous system 5. Oats/Oatmeal Oats and oatmeal are excellent sources of energy.Oats are fully packed with fiber to help keep kids feeling full so they don't snack on junk food.Oatmeal can be a base for any topping such as fruits or even almonds. 6. Berries Berries can improve memory and are packed with vitamin C and other antioxidants.Seeds from berries that help with brain function.Look for strawberries, cherries, blueberries, and blackberries the more intense the color of the berry, the more nutrition it has Berries can be used in smoothies or just as they are for healthy snacks or desserts. 7. Beans Bean is good to the heart.They are also good for kid's brains have energy from protein, complex carbohydrates, fiber, and vitamins and minerals & it will increase energy levels. Kidney and pinto beans are good choices as they contain more omega-3 fatty acids that other bean varieties, which are important for brain growth and function. 8. Colorful Veggies Vegetables with rich, deep color are an excellent source of antioxidants to keep the brain cells healthy.Some veggies to include in your child's diet are tomatoes, sweet potatoes, pumpkin, carrots, or spinach Replace potato or corn chips in your child's lunch with baked sweet potato wedges or easy way to do veggies such as sugar snap peas or baby carrots. 9. Milk & Yogurt B vitamins are growth of brain tissue, neurotransmitters, and enzymes, and dairy products are a good source for these nutrients. Low fat milk or yogurt is great sources of protein and carbohydrates foe the brain. Dairy is also an Best source of vitamin D , which children and teens need in greater amounts than adults.Low-fat cheese sticks make a great to-go snack and are a good source of calcium. 10. Lean Beef (or Meat Alternative) Beef either meat alternatives are excellent sources of iron, which helps kids maintain energy and focus in school.Beef is also a good source of zinc, which aids memory. Vegetarian kids can get their iron from black bean and soy burgers.

PUT STRESS IN ITS PLACE Stress is an inevitable part of life. It will effect on both your physical and emotional state. 8 calming strategies you can use right now to get into a less stressed space. 1. BREAK OUT THE BUBBLE GUM Chewing gum can help relieve both stress and anxiety. It may be that the rhythmic motion of chewing helps boost blood flow to the brain. 2. GET OUTSIDE Spending time outside is a great antidote to stress. Spending a few minutes outside, even close to home, can provide a mood boost. Natural settings induce calm, being outdoors often means being active, too. 3. SMILE Smiling when you feel stressed creates a little tension in facial muscles that helps reduce stress. Smiles are particularly stress busting when they’re genuine, using muscles around the mouth and eyes. Smiling can help you elevated heart rate recover faster once a stressful situation has passed. 4. REBOOT YOUR BREATH Breathing exercises are one way to quickly stop the stress response.The calming ability of breathing exercises is two-fold. Focusing on the breath directs attention away from fearful and stressful. To perform the exercise, breathe in deeply and slowly through the nose. 5. BE KIND TO YOURSELF Actually we don’t speak to ourselves in a kind, reassuring way. The art of compassionate and positive self-talk can help you remain calm and make it easier to come up with effective solutions to problems.Telling you with positive thoughts. 6. WRITE YOUR STRESS AWAY Writing about your problems in a diary can help you feel calmer and help you arrive at solutions.You can achieve these benefits by writing in a book, Just be honest about your feelings to reap the biggest benefits. 7. TELL A FRIEND Social support is a huge stress reliever. Get together with friends or loved ones when you’re feeling stressed.Seek the company of others who are dealing with similar challenges. Sharing your thoughts with others who can truly empathize will help you feel less alone 8. GET MOVING Exercise benefits mood in many ways. Physical activity helps take your mind off everyday worries. It also releases mood-boosting endorphins.

1. Safeguard distance from people who have a head cold, flu, or a cough. 2. Use warm water & soap to remove bacteria and viruses from the skin. Use hand sanitizer outside the home when necessary. 3. If Members in family is ill, clean the kitchen and bathroom regularly with a disinfectant. Washing bed sheets, towels, and soft toys on a hot wash. 4. Drinking enough water, herbal teas, and other beverages to avoid dehydration. 5. Stress affects the immune system and increases the risk of getting sick. To alleviate stress, a person can exercise regularly, meditate, do deep breathing, and try progressive muscle relaxation techniques. 6. Best sleep will be 7–9 hours each night to stay fit and healthy. 7. Taking immune-boosting supplements