Health & Wellbeing News

CANINE COMPREHENSION

This week Ned came for lunch, helped with students work, and had a play on the playground.

We had a lot of fun with Ned.

 PHYSICAL ACTIVITY AND BRAIN HEALTH 

    Getting active can give your brain a boost too!

Exercising for your brain – sounds strange right? Many of us know that exercise is good for our body but aren’t aware of how exercise impacts our brain health. Exercise can boost your brain in several ways, so let’s focus on these three!

1. EXERCISE IMPROVES YOUR THINKING SKILLS (COGNITION)

Your brain is an organ, and just like our hearts or lungs you can improve its performance through exercise, particularly thinking skills. Thinking skills (cognition) are mental processes our brain undertakes so we can take in information to learn, understand, and interact with the world. This includes our ability to plan, focus, remember and problem solve. In fact, research shows that just 10-20 minutes of moderate intensity exercise (e.g. a brisk walk), can immediately show a positive effect on our thinking and focus. Research also shows those who exercise more regularly have better results in thinking tasks or in controlling certain behaviours (eating an entire block of chocolate, scrolling social media, managing alcohol or substance use).

2. EXERCISE IMPROVES MEMORY 

Another skill that can be improved through exercise is our ability to remember and learn. These skills are important for work, study and in everyday life. It is thought that exercise improves the health of the hippocampus, a small brain area deep within the temporal lobes of the brain that plays a strong role in memory. Research shows exercising at a high intensity (e.g. going for a fast run) can increase the size of the hippocampus, increase the healthiness of the hippocampus cells and improve connections within the brain. These increases in hippocampus health are linked to improvements in learning and remembering. 

3. EXERCISE REDUCES YOUR RISK OF BRAIN DISEASE 

As you age, you are at a higher risk of developing brain-related disorders. The number of people in Australia living with significant disability is increasing, and over 70,000 people are diagnosed with brain-related disorders every year (e.g., stroke, Alzheimer’s, Parkinson’s disease). Exercise can reduce many risk factors associated with these conditions, including   obesity, high blood pressure and more. In fact, studies have shown that engaging in physical activity regularly reduces the risk of developing a brain disorder by about 20-30%. 

HOW DO I GET STARTED?

Consider seeing an Accredited Exercise Physiologist to create a personalised program involving aerobic exercise, resistance training and dual-task balance training that is of moderate to high intensity. This is the most effective for maintaining the brain’s structure and function, and reducing the risk of frailty and falls, which can often accelerate cognitive decline in older age. 

Resistance training should be performed with moderate to heavy loads that gradually get heavier. You should aim to do resistance training two to three days per week. A combination of machine weights (i.e. horizontal leg press) and functional movements (i.e. chair stand) should be used to target muscles of the thigh, hip, buttocks, upper back, and the back of the arm, as these muscle groups are crucial for maintaining mobility and independence.

If you are concerned about a loved one or yourself, be proactive and seek a cognitive health check-up from your GP and discuss ways to manage your brain health. While there, ask to see an Accredited Exercise Physiologist to get professional guidance on the best exercise prescription for you.

(Authors: Dr Karyn Richardson (Research Fellow) & Sam Hughes (Accredited Exercise Physiologist) from BrainPark)

FOOD GLORIOUS FOOD

Here is another quick and easy recipe from the Australia’s Best Recipe Website.  This one is a good vegetarian option and a simple one in which to involve your kids.

Potato fritters

Easy 0:15 Prep 0:15 Cook Makes 10

Ingredients

2 potatoes grated peeled

1 onion grated

1 egg

2 tbs plain flour

1 pinch salt and pepper *to taste

Method

• Combine potatoes and onion with egg in a bowl. 
• Add flour slowly until mixture comes together.
• Add salt and pepper to taste.
• Cover base of fry-pan with oil and heat.
• Add spoons full of mixture into frypan and flatten.
• Turn and cook until golden on both sides.

Equipment

• 1 bowl
• 1 frying pan

JACKSON SCHOOL COMMUNITY SPORTS AND ACTIVITIES DIRECTORY 2023

CYBER SAFETY

This is a great resource shared to us by eSmart advisor. The link below will share with you resources and strategies how to support your child at home if they are experiencing cyber bullying. Whilst we teach about cyber safety and anti-bullying at school it is important for us to share these resources with parents and carers as well.

Parent Hub - Dolly's Dream (dollysdream.org.au) 

This is a great resource shared to us by eSmart advisor. The link below will share with you resources and strategies how to support your child at home if they are experiencing cyber bullying. Whilst we teach about cyber safety and anti-bullying at school it is important for us to share these resources with parents and carers as well.

Parent Hub - Dolly's Dream (dollysdream.org.au)

Many parents feel teaching their kids about online safety is important, but they don't quite know how to go about it. That's why we're here.

SPOTLIGHT ON: SUPPORTING THE MENTAL HEALTH OF AUTISTIC GIRLS AND GENDER DIVERSE YOUNG PEOPLE

www.yellowladybugs.com.au

SCHOOL ATTENDANCE