As the children return to school and autumn gets underway, this is the perfect opportunity to look after the brain health of all the family.
Here’s why / the science bit: Our brains are mostly made up of fat, with DHA (Docosahexaenoic Acid) being the most abundant omega 3 fatty acid, making up to 70% of the fatty acids found within the brain structure. DHA is present in the outer structure of our cells and has consistently been found to play a unique role in normal brain development of children* and normal brain function throughout life. Yet despite the importance of DHA, dietary intakes are below current recommendations for most of the population .
The experts at Efamol have created five hacks to look after your brain whatever your age:
1. Keep active
After the summer holidays, it’s important to get the kids back to being active and in a good routine. The Government recommends that children and young adults aged 5 to 18 should do 60 minutes of exercise per day, so ditch those devices and get active!
For busy parents, don’t let exercise go to the bottom of the priority list; finding something you enjoy doing will make exercise a joy and will ensure you’re likely to continue. Try exercising with friends as this makes it sociable and more fun. Jogging, dancing, cycling, and yoga are all easily accessible.
2. Get organised
Family life can be hectic, but don’t let that descend into chaotic! Keeping the family and the house organised is therapeutic and will help to keep anxiety at bay. Use a family calendar to track everyone’s schedule and plan your meals for the week ahead so you know that everyone is on track to eat delicious, healthy food. In time, these good intentions will hopefully become habits.
3. Eat well
Whether it’s for school or work, plan a healthy lunch or lunch box for all the family. The UK Government recommends that we eat one portion of oily fish per week so try incorporating this with smoked salmon sandwiches or mackerel paté.
For evening meals try oily fish such as mackerel, salmon, or fresh tuna (remember that tinned tuna doesn’t count as a portion of oily fish), as oily fish is the main dietary source of omega 3 DHA. Eating oily fish a few times a week is a great insurance policy for your brain health. If you don’t like fish then a high-quality omega 3 supplement would be a good choice.
Eating foods rich in antioxidants like vitamins A, C and E will help to protect the body from the stress of oxidation.
4. Learning something new
There are many actors, scientists, authors, and academics, practising still into their 80’s and 90’s. One thing they have in common is they are constantly learning.
Keeping your brain active has been shown to delay memory decline. Try family games that everyone can enjoy but which stimulate the little grey brain cells. Challenging your brain is hugely beneficial and one study suggests doing crossword puzzles delayed the onset of memory decline by 2.54 years.
5. Stay social
It’s important for all the family to have their fair share of social time both together as a family and with friends. Encourage your children to meet their friends outdoors as 20% of the fresh air you breathe in is used by your brain to function.
Having an active social life, volunteering for a local charity or being part of something away from work can help stave off loneliness and depression which can occur at any time of life. Combining learning something new with socialising with friends is an amazing brain tonic.
For over 40 years Efamol has led the field in the scientific research and development of Essential Fatty Acid food supplements resulting in extensive published research on our products.
Head to the website for some memory games and further advice.
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