Memory and cognitive performance are important requirements for children’s success in both school and social life. However, although it seems like it can be easily solved with regular study, the lessons and exams that the child takes throughout his/her education life are not that easy. Here, a memory called working memory gains importance. Children with a good working memory are more successful in problem solving, planning and organizing tasks and many other points. However, children with working memory problems may have attention deficit and hyperactivity disorder. The good news is that families can increase memory and cognitive performance by applying some strategies.
What is working memory?
First, let’s talk about working memory. We generally know memory as short-term and long-term memory. However, there is also a type called working memory. The type of memory where acquired information is stored but also processed is called working memory. Working memory is very important for children’s academic success. If the child’s working memory is weak, attention deficit and hyperactivity disorder (ADHD) may be seen, but conversely, if the child has attention deficit and hyperactivity disorder, this may lead to a weakening of working memory and cognitive performance.
So how do we do this in children?
1. Increase cognitive stimulation and brain flexibility
The brain development of children between the ages of 3-6, which we call early childhood, is affected by environmental stimuli. The child’s learning ability, experiences, how many stimuli he/she encounters, how many social environments he/she enters, and the socio-economic level of the family affect this development. This fresh brain, which constantly establishes new neural connections, is affected and changes by new information and experiences in the first years of life. This change is actually called brain flexibility, or neuroplasticity. Neuroplasticity is the ability of the nerve cells in our brain to learn and change. This ability allows the acquisition of cognitive functions as well as the determination of motor skills, language skills, social and emotional abilities.
How to increase brain flexibility in children?
One of the most effective ways to stimulate a child’s brain is play. Play is a natural activity that allows the child to learn and relate to their environment. A game is a stimulating activity that requires the functionality of different components of child development, as well as being rewarding in itself.
What does play bring to a child?
Play provides many cognitive gains in addition to the child’s spiritual development. These are;
Reasoning
Stimulation of reflexive (thinking about oneself as an object) and representative thinking and understanding skills
Activation of memory and attention (For example: Hand games, stone games, etc.)
Development of imagination and creativity
Distinction between fantasy and reality
Increasing the development of language and abstract thinking
Development of personal autonomy
With the use of new technologies, various games such as riddles, mazes, and logical problems available for smartphones, computers, and tablets can also improve the child’s cognitive functions. However, games that the child plays with friends or family rather than individually are always more beneficial. If they are going to play individually, games that require imagination provide this flexibility and cognitive gain. If we consider toys, toys that offer all functions are not useful, but toys that allow children to do different things with their imagination, such as Lego or plain, not too colorful wooden blocks. In addition to these, games such as puzzles that require putting the pieces together provide the same benefit. In addition to toys, we have known for a long time the positive effect of playing a musical instrument on intelligence. Research shows that children who are involved in music have significantly more academic success than others.
2. Don’t skip physical exercise
We know that physical exercise has many benefits for the brain and keeps the brain sharp. Physical exercise does this both through the hormones and chemicals it secretes and by improving brain-hand coordination and motor skills. In addition, oxygen to the brain also increases. Thanks to exercise, the level of the hormone we call BDNF, known as the growth hormone, also increases and this initiates neuroplasticity by enabling the formation of new nerve connections. Directing children to exercises that will both challenge them and that they will enjoy, such as skating, skateboarding, and cycling, can be beneficial in this respect. Since children have much more energy than us, getting tired does not make it difficult for them to focus on the lesson. This situation creates an opportunity for their brains to develop and increase their learning capacity.
3. Pay attention to sleep
Sleep allows the information learned during the day to be processed and transformed into permanent information. Sleep deprivation directly negatively affects memory, creativity, problem solving and critical thinking skills. It also increases aggression, restlessness and hyperactivity in children. It is thought that children who do not sleep well do not sleep because they are hyperactive, but most often it is the opposite; children who do not sleep well are cranky, hyperactive and overactive. Therefore, sleep directly affects learning and school success. In order for your children to get enough sleep; Put them to bed at the same time and wake them up at the same time every day. Do not break the routine even on weekends and holidays. Let them stay away from all technological devices at least 3 hours before going to bed. Prevent them from eating too much sugar and carbohydrates.
4. Ensure that they socialize
Socialization and communicating with many people gives the child the opportunity to observe. This is something that develops the child’s intelligence. An isolated life and only living within the family is a great disadvantage for the child because social activities also stimulate our brains. Researchers from Harvard University discovered that people with the most active social life have the lowest rate of memory decline. Socialization, especially for children, provides memory-enhancing benefits. Therefore, it is better for them to be with their social circle even while having fun and playing games. Especially in children who become individualized with technology and lock themselves in their rooms, serious cognitive and emotional problems occur.
5. Pay attention to your diet for brain health
You need to fuel your brain with the best fuel. A diet based on fruits, vegetables, whole grains, “healthy” fats (such as olive oil, nuts, fish) and protein also improves memory. We know that omega-3 fatty acids are essential for brain health and have a positive effect on memory. Oily fish found in cold waters such as salmon, tuna, halibut, trout, mackerel, sardines and herring are also very rich sources of omega-3. In addition, omega-3 sources such as walnuts, flaxseed, pumpkin, kidney beans, spinach, broccoli and pumpkin seeds, which grow abundantly in our soil, can be alternatives for children who do not like fish. Supplements rich in DHA and EPA, which are found in omega-3 fatty acids, can also be beneficial for brain health. You can also ensure that your child takes food supplements containing these.
Fruits and vegetables are full of antioxidants that protect us from toxins and the damage they cause. Especially colorful fruits and vegetables are good sources of antioxidants. You can make sure that your child’s plate contains fruits and vegetables of various colors such as red, green, and yellow. Consuming too many carbohydrates, especially processed carbohydrates containing white flour, can damage memory. In addition, these foods with a high glycemic index, which cause blood sugar to rise quickly and then drop quickly, cause your child to be sleepy, low in energy, and have trouble focusing. Research also confirms this. A diet full of refined carbohydrates causes a decline in memory and cognitive functions. A study conducted on 317 healthy children found that those who consumed more processed carbohydrates such as white rice, noodles, and fast food had reduced cognitive capacities, including short-term memory and working memory. Eating too much sugar causes the part of the brain that stores short-term memory in particular to weaken and decrease in volume. Therefore, it is important to reduce sugar. However, this does not only help memory, it also improves general health. In fact, it is not enough for children to just avoid sugar. The hippocampus, the memory-related part of babies born to mothers with high blood sugar during pregnancy, does not develop normally. These babies may have worse memory than babies of the same age.
Vitamin D plays many vital roles in the body, as well as being important for brain health and cognitive capacity. Low levels of vitamin D are linked to decreased cognitive function. One study found that those with insufficient levels of vitamin D in their blood had decreased memory and other cognitive abilities. Vitamin D deficiency is especially common in colder climates and those with darker skin. You can find out if your child needs a vitamin D supplement by getting a blood test.
