The importance of working memory

As I mentioned in the executive function post, working memory is extremely important. Working memory is the best predictor of school success. It is both academic and social. So, what else do we know about working memory?

High IQ does not equal high working memory. The opposite is also true, high working memory doesn't equal high IQ. While most IQ tests are sensitive to socioeconomic status (SES), working memory is not. For example, one section of most IQ tests for children is on general knowledge. If you ask a child "What is a police officer?" the correct answer would be something along the lines of "someone who helps people." An incorrect answer would be "someone who takes my Daddy away." Clearly this is measuring experience, not intelligence.


There are ways to improve working memory. It all starts with diet and exercise. I've address the importance of exercise on the brain already. So which foods are best to include in your diet? Dairy, berries, herbs, and foods with omega3 and dha have all been proven beneficial specifically for working memory. Foods that will have a negative impact are processed and contain high amounts of sugar, fat, and chemicals. One Organic Mama was kind enough to write a guest post for me on healthy living.

Once you have addressed the diet and exercise components, the other way to improve working memory is through proprioception training. In fact, proprioception training for just one day shows and increase in working memory by 50% and it lasts many months. As with anything, the more you do it the better the results. Proprioception is the ability to sense the position, location, orientation, and movement of the body and its parts. Proprioception training is all about balance and body awareness. It includes things like walking on a balance beam with your eyes closed, jumping to a target with your eyes closed, crawling on a balance beam, and running.

Exercise and the Brain

I wrote about this topic more than a year ago, but I wanted to post again with the additional research.

The importance of physical exercise on your neurological health is fascinating to me, so when I'm attending a conference I tend to chose sessions that include this topic when possible. One of my favorite speakers is Dr. Kenneth Kosik. (You may notice I referred to his research in the post linked above also.) He does a lot of research on Alzheimer's and brain health. Here are some of the notes I wrote down from his session.

If you have more education and a more demanding job, it protects you against Alzheimer's.
Alzheimer's, heart attack, and stroke have many of the same risk factors.
Vascular blood vessels in the brain would be 500 miles long if stretched out.
Childhood cardiovascular health impacts the blood vessels in the brain.
70% of 40 year olds have affected blood vessels in the USA.
Children should not ever have more than 50g/day of sugar. (A juice box is 25g.)
Travel reduces risk of dementia, as does socializing, knitting, and gardening.
Biking, swimming, and golf don't reduce risk of dementia.
Dancing and playing instruments lowers dementia risk.
Cognitively, it's better to follow than to lead when dancing.

If you notice, taking care of your heart and physical health is obviously one of the most important factors in keeping your brain healthy. Nutrition and exercise reduce your risk of cardiovascular problems and mental problems. Trying things that are new and challenging, especially facing the unexpected (traveling, socializing), should be encouraged at all stages of life. I was disappointed that biking and swimming aren't more helpful since I enjoy those. I will continue to play instruments and encourage my kids to do so. I dance like a white girl with two left feet, so I will avoid that one for now. haha

I also attended a lecture by Dr. John Ratey (Harvard Medical School). He shared how humans are de-evolving. We sit in front of screens hunched over and it's making us much worse off. He is a big proponent of the FitDesk if you have to do computer work. Here are some of my notes from his speech.

It's better to wear out your body and mind than to rust.
Running will get you results in half the time of walking.
To add 3 years to your life run 100 min/week or walk 200 min/week.
Running is the best exercise for neurological health.
The computer offers hypernormal stimuli.
Fitness increases neurons and connectivity in the brain.
Exercise is as good as Zoloft to treat depression.
Exercise is the equivalent of a little Prozac and a little Adderall.
Running increases your endocannabinoids. (like marijuana)
A PE teacher gave grades based on how long students' heart rates were in the target zone and there was an 83% drop in disciplan referrals.
Teachers should offer a time in instead of a time out (run, bike, etc) in order to turn the brain back on.
Improving cardio fitness improves IQ.
Strength training improves physical health, but not mental.

I should note here that I hate running, so hearing that was the best thing I could do for myself mentally was a major disappointment. However, it was also the push I needed. As I write this I'm in week 4 of a couch to 5k program. By the time this is published I hope to have completed it. I still hate running, but after seeing the evidence, I feel the need to run. I would love a FitDesk , but don't have the money or a place to put it. I like the idea of PE grades being based on something that everyone can achieve with effort.

So, has any of this information made you want to start exercising?

One Organic Mama on Eating Healthy

During the blog party I was asked when I was going to do a post on nutrition. Since I'm just starting to understand nutrition myself, I ask another blogger if she would be willing to do a guest post on the topic. I'm thrilled to introduce you to One Organic Mama. Be sure to check out her blog after reading this post.

 

From time to time I have been asked by my friends... or more accurately my parents' friends - what are the absolute things they need to do to eat healthy.  

Like a top 10.

Honestly.  I don't know.

I am not a professional.

I am just a mom.  Trying to do what's best for my kiddos without being a lunatic.

I would say I am successful about 50% of the time :)

Anyways... here is my "list"...

<a bunch of words are linked up - so if you don't know what 'gmo' click to find out!>

Do

Don’t

Have high standards for your food at home – NO GMOs, no artificial coloring, organic if you can Get to know some farmers – if you’re in an area where there are farms - introduce yourself, check out their farm, get some local sustainable food from them! Your research!!  There are some great people out there reporting on all things food – 100DaysofRealFood and FoodBabe are two of my favorites. Cook from scratch!  Getting back to basics (especially using organic ingredients) makes sure no nasty food additives, preservatives, or anything unnecessary are in your food. Make as much of your diet, whole, real foods. Buy minimally processed foods. Make your own your own non-toxic cleaning supplies!  HINT - vinegar and water... good for pretty much everything :) Use cloth diapers if you can! Get into essential oils Cut yourself a break.  Just reading about these things are more than the average consumer does!  You’re doing great just finding out what’s out there! Try doing things naturally first.  All things.

Obsess about things you can’t control (like food eaten outside your house) – I know my kids will eat more food from my house than anywhere else – if they have a red dye filled ice pop at a friend’s house every now and then – it’s ok. Eat at fast food restaurants – it’s no good, all fried in GMO soy, just stay away from it. Buy things in packages that don’t need to be in packages (ie: individually wrapped apples and potatoes). Forget to read the label – it is easy to think that you’re getting something fantastic from some of the deceptive advertising that’s out there! Believe that “natural” or “all natural” means anything!  It doesn’t.  Either – talk to who made it and find out about their sources OR look for the USDA Organic stamp Use Johnson and Johnson, just don’t. Use canola oil anymore. Buy anything with an ingredient you can’t pronounce or don’t recognize Do a lot of soy.  Once you start reading ingredients - it is in EVERYTHING processed and most (95%) is GMO.  It also messes with hormones... yikes!  The 90s told us soy was a perfect protein and we should all be eating it all the time and drinking it up as babies in formula. Not my style.  Read the link for 170 reasons why you should cut it out of your diet. Reject science.  Lots of times, in lots of cases – medicine is the answer.  Don’t ignore it because sometimes its not!

Like I said, nothing here is hard and fast - it is a slow transition - and even then... aim for 50%  :)  

Kristin is a high school history teacher in Central Massachusetts and a member of the board of directors of Kai's Village. She is currently taking the year off from school to be home with her two crazy boys. She enjoys laughing, getting out of the house with the boys everyday, cooking healthy yummy meals, sneaking take out with her husband after the kids are in bed, and pretending to know how to blog. You can get to know her on her facebook or on her "blog."