Want your kids to do better in school? Start by giving them a balanced diet and proper sleeping schedules. According to Science Daily, these healthy habits may hold the key to academic success.

For breakfast, researchers from the University of Alabama at Birmingham (UAB) recommend that children should start their day with fruit, vegetables, or whole grains. Sugary cereals aren’t recommended, as they may cause sudden sugar highs and crashes.

“A balanced breakfast will fuel the body for a long period and help sustain their attention level through lunch, when they need to eat well again. This will hold them until dinner, and they won’t snack ravenously after school,” explains Krista Casazza, Ph.D., R.D., assistant professor in the Department of Nutrition Sciences. If your kids want merienda, yogurt, fruits, and local malagkit are also good options.

Apart from a healthy diet, it’s highly important for children to get enough sleep--which, according to UAB researchers, should be at least nine hours per night. “Children need a good night’s sleep for their overall school performance. Lack of sleep can lead to problems with attention and memory in the classroom, affect impulse control and mood regulation, (and) lead to anxiety and even depression,” says Kristin Avis, Ph.D., associate professor in the Department of Pediatrics Division of Pulmonary and Sleep Medicine.

To make sure your kids are at their best the following day, allow them to have an average of seven to eight hours of sleep every night.

(Photo by Enokson via Flickr Creative Commons)

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