Increasing Our Alertness to Caffeine Use in Ourselves and Our Children

• March 18, 2011 by Bill Jenkins, Ph.D.

Whatever your personal opinion of that daily coffee or diet soda might be, we as a society—not just as individuals, but as a whole society—have made the use of caffeine into a daily ritual. For some it is an approved indulgence. For others, it represents an absolute need.

While this is obviously a problem amongst adults, it represents adverse example-setting when practiced in the presence of children. Every time we pull through the drive-thru for that daily double-mocha, every time our children hear us say, “I need a diet soda,” we send a message to our charges in the back seat that this is a necessary part of our daily, adult lives.

That stage is being set, so let’s take a step back and look objectively at this habit of caffeine, both in ourselves and our children.

Make no mistake: caffeine is a drug. As a psychoactive compound, this stimulant blocks the action of adenosine and adenosine receptors. Essentially, caffeine binds to adenosine receptors in nerve cells, but it doesn’t slow down the cell’s activity; instead, it speeds it up. Also, while adenosine opens blood vessels, caffeine causes them to constrict.

On the “positive” side, the immediate effects in humans range from enhanced cognitive performance (Smit and Rogers, 2000) to auditory vigilance (Lieberman et al., 1987) to improved reaction time (Durlach, 1998; Lieberman et al., 1987).[i]

But on the “negative” end of the spectrum, it causes high blood pressure, increases heart rate, disrupts sleep cycles, and negatively impacts attention spans.

As the body becomes habituated to the drug, it compensates for these effects, and begins to require more caffeine to function at normal levels. One study showed that children aged 9-10 who regularly drank two or fewer cans of cola a day were less alert than their non-indulging counterparts.[ii] In short, the more caffeine we take in, the less of its effects we experience, and the less we are able to function at normal levels of alertness.

Aside from the stimulant nature of caffeine, we cannot ignore how it is delivered: children and adolescents primarily get caffeine doses through drinking soda and energy drinks. During their most formative years, they are repeatedly exposed to and conditioned to the paring of sugar and caffeine. Interestingly, Robinson and Berridge refer to sugar as a “natural reward” that “activates similar reward pathways as drugs of abuse, such as cocaine, amphetamine, and nicotine.”[iii]

So along with decreased brain function, these habits can potentially contribute to life-long afflictions like diabetes and obesity.

Lastly, let’s add to this the fact that childhood and adolescence is the fastest stage of brain development. At this time, proper sleep and nutrition are critical elements in laying the foundation for future brain health and fitness. The consumption of caffeine and sugar undermines both.

We know the habits that contribute to a healthy life. Maintaining good nutrition, getting the right amount of sleep and staying away from drugs are all key lessons that we want our younger generations to internalize. How can we help make that happen?

As challenging as it might be, might we consider starting with ourselves, ditching the daily double-mocha and diet soda, and taking the first step toward leading by example? By becoming more aware of our own habits, maybe we can begin to help our children take positive control of their own.

References:

[i] Temple, Jennifer L. (2010) Caffeine Use in Children: What we know, what we have left to learn, and why we should worry. Neuroscience and Biobehavioral Reviews. 2009 June; 33(6): 793–806. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699625/

[ii] Heartherley, S.V., Hancock, K.M.F. and Rogers, P.J. (2006) Psychostimulant and other effects of caffeine in 9-11-year-old children. Journal of Child Psychology and Psychiatry. 47-2, 135-142.

[iii] Robinson TE, Berridge KC . The psychology and neurobiology of addiction: an incentive-sensitization view.

Addiction. 2000 Aug;95 Suppl 2:S91-117. http://www.ncbi.nlm.nih.gov/pubmed/11002906

Related Reading:

What Every Parent Should Know about Their Baby’s Developing Brain (Part 2)

Adolescence: What’s the Brain Got to Do with It?

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Categories: Brain Fitness, Brain Research, Family Focus

Tags: brain development, childhood obesity, cognitive skills, development, health and well being, nutrition, processing rate, sleep

Building Unstructured Play Into the Structure of Each Day

• August 20, 2010 by Sherrelle Walker, M.A.

As educators, we carefully design connections between what we teach and our students' future success. Practically every aspect of our young people's school day is designed with a specific learning purpose in mind. Along with helping them learn foundational, essential content, we also employ classroom experiences to help students learn to apply knowledge to creative solutions, analyze situations to make smart decisions, and learn to collaborate with others.

Now, stop for a moment and think about the skills I just listed: analyzing challenges; making decisions; creating; collaborating. As it turns out, these are all benefits that young brains get out of the simple experience of good old-fashioned unstructured play.

Today, 21st century society has evolved into one where our children's time is over-scheduled and over-structured. A recent poll of 2,000 parents in the UK indicated that, after figuring in school, homework, extra lessons, after-school activities and television and computer screen time, the average child gets a seriously inadequate 69.77 minutes a day for unstructured play.

Why is unstructured playtime so essential? In the 2007 clinical report, The Importance of Play in Promoting Healthy Child Development and Maintaining Strong Parent-Child Bonds, published by The American Academy of Pediatrics, Dr. Kenneth Ginsburg outlines the key benefits of play, which include:

• The development of creativity, imagination, dexterity, and physical, cognitive, and emotional strength
  
• The ability to engage, interact with and manipulate the surrounding world
  
• The opportunity to conquer fears and practice adult roles
  
• The ability to develop self-confidence and resiliency
  
• The chance to work in groups, share, negotiate, resolve conflicts and learn self-advocacy
  
• The opportunity to build healthy, active, coordinated bodies

The list goes on and on and on. And yet, even with that understanding of the importance of such play for healthy development, we find it challenging--both as parents and educators--to make that time. But we can and we must, so let us assume that you can successfully "unplan" some time each week. Once we flip the switch to the "off" position, then what? Here are a few ideas just to get you started:

• Spend a day in the park. But for goodness sake, don't plan anything! Just bring a picnic and let the rest happen. (It will, you'll see.)
  
• Pay a regular visit to the library and let those budding brains explore.
  
• Revisit your back yard. Remember that place? You will be amazed and what a few youngsters will devise with just some sticks, a garden hose and some nice, yummy mud. (Notice: Getting dirty is part of the fun and the learning. It'll be even more fun if you get into it with them.)
  
• Plan more play dates. Not only will friendships become more and more solid, but the negotiation and collaboration skills learned will be invaluable.
  
• Keep those art supplies stocked. Get a simple plastic cabinet, box or trunk that you can keep stashed in a closet, and FILL IT with art supplies. Then, maybe when it is least expected, open that treasure chest and let the magic happen.

As the grownups and educators, we want to plan with purpose. In the case of play, we need to relax and take it easy. If we can simply present some options, children and play will find their way.

Now, what about teens, who are by nature struggling to find their way? In general, teens' time is much more structured than that of younger children, considering that they are juggling school, homework, sports, music lessons, clubs, etc. While the general opinion is that teens have a greater propensity for getting into trouble when they have too much unstructured time, we must not forget that there are still benefits to unstructured time. Given reasonable boundaries, teens will continue to reap the benefits of unstructured time by stretching and exercising their mental wings. Think about all the great things that teens are doing through YMCAs, Boys and Girls Clubs of America and similar organizations that give them the time and space to just be themselves in a safe, stimulating environment. Home can and should be just as safe, positive and creative.

While the research available is extensive, here are a couple of articles just to get you started:

• The Importance of Play in Promoting Healthy Child Development and Maintaining Strong Parent-Child Bonds, Kenneth R. Ginsburg, MD, MSEd, American Academy of Pediatrics (January 2007)
  
• Make Way for Play, Walter F. Drew EdD, Scholastic (June 2007)

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Categories: Brain Fitness, Brain Research, Family Focus

Tags: cognitive skills, creativity, development, elementary learning, elementary school learning, emotions in learning, health and well being, how children learn, imagination, learning through play, middle school learning, play, self-esteem