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HSE Vaping and E Cigarette Informaton 2023

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Introduction

As the days grow shorter and the air takes on that unmistakable autumnal crispness (my absolute favourite), it's clear that the back-to-school season is upon us here in Ireland. While the focus often lands on school or sport supplies, new uniforms, or the latest tech gadgets for teens, there's another crucial aspect that often gets overlooked: preparing your child mentally and physically for the academic year ahead in school. This isn't just about ensuring they have all their textbooks; it's about setting them up for success by optimising their energy levels and concentration.

You might be wondering, "Why are energy and concentration so important for students?" Well, the answer is simple yet profound. Students who are energised and focused are more likely to excel in their studies, participate in class, and engage in meaningful learning experiences. They are the ones who can grasp complex concepts, solve challenging problems, and contribute positively to group activities. In short, good energy levels and concentration are the building blocks of academic (and sporting) success.

Research in this area

If you're still not convinced, let's delve into some statistics and data. According to scientific research, students who ate breakfast had greater success in

tests

GCSEs

task behaviour, academic performance (Literature review of 36 articles)

In another study, primary school children who attended a public free lunch program for up to 5 years had reading scores that were 18% higher than those of students with less than 1 year of school lunches, and they also showed a 9% improvement in maths.

Additionally, students who ate a balanced diet rich in essential nutrients performed better in their exams compared to those who didn't. These aren't just numbers; they're a testament to the immense impact that energy and focus can have on a child's educational journey.

Let's go!

So, as we gear up for the new school year, this article aims to be your comprehensive guide on how to boost your child's energy levels and concentration. We'll explore various factors that can influence these crucial aspects, from diet and sleep to exercise and stress management. We'll also provide actionable tips and delve deep into the science behind each factor, ensuring you have all the information you need to help your child thrive.

Factors Affecting Energy and Concentration

Diet

Diet is the cornerstone of both physical and mental well-being, acting as the fuel that powers your child's body and mind. The nutrients they consume directly impact their cognitive functions, including memory, attention, and problem-solving skills.

Key Nutrients

Protein: Essential for growth and repair, protein also plays a role in the production of neurotransmitters, the brain's chemical messengers.

Sources: Child-friendly options include fresh meat, fish, dairy and scrambled eggs. In our house, our super handy vegetarian options for dinner time include paneer and baby mozzarella balls.

Snack Idea: A small bowl of Greek yogurt topped with berries is not only delicious but also rich in protein. However, just remember that not all yoghurts are created equal so make sure you understand how to pick a healthy yoghurt.

Iron: This mineral is crucial for oxygen transport to the brain, enhancing cognitive control and facilitating learning.

Sources: Peas (yes, the frozen kind!), baked beans, and lean beef burgers are great for kids.

Meal Idea: Simply get 400g of lean beef mince (less than 5% fat), add an egg, mix together and mould into burger shapes. It's that easy.

B Vitamins: These vitamins help convert dietary energy into ATP (adenosine triphosphate), the form of energy the body uses. They also support neurotransmitter function.

Sources: Wholegrain pasta, bread and fortified breakfast cereals are kid-friendly.

Snack Idea: Whole-grain toast with mashed banana or chia jam offers a good dose of B vitamins and is usually a hit with the younger crowd.

Omega-3 Fatty Acids: These fats are known to support healthy brain function. There have been studies suggested that it helps reduce symptoms of ADHD in children. However, I'll delve into that research in another post.

Sources: Fish like salmon can be made into fish cakes or served on it's own (you may find a honey-based dressing helps them eat it!).

Meal Idea: Mini salmon cakes with a side of mashed potatoes and steamed carrots make a nutrient-packed meal.

Sleep

Adequate sleep is paramount for cognitive functions like memory, attention, and logical reasoning. Sleep deprivation can lead to decreased alertness and impaired memory, making it difficult for your child to focus in class.

Tip: A consistent sleep schedule, even on weekends, can significantly improve sleep quality. For more insights on achieving restful sleep, you can check out our 10 tips for better sleep.

Exercise

Physical activity is a natural energy booster that also aids in concentration. Exercise increases blood flow to the brain, enhances neurotransmitter levels, and can even improve the brain's plasticity (ability to change).

Types of Exercise: Kid-friendly aerobic exercises like skipping, swimming, and dancing can be both fun and beneficial. For more exercise tips, especially if your child is interested in long-distance running or are very active, our training for a marathon blog offers valuable information (I'm certainly not suggested they run a marathon, but the info supplied in this article is transferable). *caffeine isn't recommended for kids or teenagers! (article on kids nutrition for sport coming soon...)

Stress Management

Stress and anxiety can be energy-draining and detrimental to your child's focus. Recognise the signs of stress which include irritability or anger, changes in behaviuour, trouble sleeping, changes in eating habits, getting sick more often and neglecting responsibilities.

Techniques: Be sure to focus on sleep and movement. Simple techniques like deep breathing and short breaks can help manage stress. Mindfulness may be beneficial, and there are some great apps out there. Talking it out or journally could be beneficial. Other things to focus on include time outside, especially in nature ('vitamin N') as well as making time for both fun and quiet.

Seek help: Please go to your GP if concerned. A GP can refer to support services for you, and offer local recommendations on qualified therapists.

By understanding and addressing these factors, you can help your child achieve optimal energy levels and concentration, setting them up for academic success in their primary and secondary school journey.

Conclusion

As the school year kicks off, it's essential to remember that your child's academic success isn't solely determined by the hours they put into studying. Factors like diet, sleep, exercise, and stress management play a significant role in shaping their energy levels and concentration. By paying attention to these aspects, you're not just helping your child excel academically; you're setting them up for a healthier, more balanced life.

From understanding the role of key nutrients like protein and iron to recognizing the importance of quality sleep and physical activity, every little change can make a big difference. And let's not forget the impact of a stress-free environment, which can turn the ordeal of studying into a more pleasant experience.

So, as you prepare for the new academic year, consider this article your comprehensive guide to helping your child OWN their health and academic success. Take these science-backed tips and implement them into your daily routine; the results might just surprise you.

FAQ

1. What are the best foods for boosting energy?

Ideally meals should be balanced providing wholegrain carbohydrates, lean proteins, healthy fats and some fruit / vegetables. For more food ideas, you can browse our recipes section.

2. How much sleep do secondary school students need?

The recommended sleep duration depends on age and is always a minimum of 8 hours (8-12 hours per night). Please see the chart above.

3. Are there specific exercises that can help with concentration?

Aerobic exercises like jumping, dancing, and skipping can be beneficial for improving concentration. Slotting in 5 minutes at study breaks can make a big difference!

4. What are some stress management techniques for children?

Deep breathing, short breaks, and even simple mindfulness exercises can help manage stress.

5. How can I create a healthy study environment at home?

A well-lit room, comfortable seating, and a distraction-free space can make a significant difference. Keep an eye on them as well as an ear out!

6. How do omega-3 fatty acids affect brain health?

The brain is a big fatty blob, a complex one, but a fatty blob no less. You want omega 3 fats in your brains structure as this helps it perform better.

7. Can diet really affect academic performance?

Yes, a balanced diet rich in essential nutrients can significantly impact a child's academic performance by improving their energy levels and concentration.

8. What are some quick, energy-boosting snacks?

Fruit slices with nut butter, Greek yogurt with berries, and whole-grain crackers with cheese are great options.

9. How can I ensure my child is getting enough iron?

Incorporate iron-rich foods like lean meats, lentils and peas into their meals. If you're concerned about iron deficiency, consider booking a 1-to-1 consultation and let your GP know. Menstruating girls are at significant risk of low iron levels.

10. Where can I learn more about nutrition and its impact on academic performance?

For a deep dive into nutrition and its various benefits, consider enrolling in our Essentials of Healthy Eating course.

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How to Boost Your Child's Energy Levels and Concentration - Orla Walsh Nutrition

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This article provides tips on how to boost your energy levels and concentration for back to school. Eat right, get enough sleep, exercise regularly, and manage stress to improve your focus and productivity.

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Healthy lunchboxes

Children who eat a nutritious lunch in school are better able to concentrate and learn.

As teachers you will know that good food habits set early in childhood can last a lifetime. As lunches provide around one third of our daily nutritional needs, it's important to put some thought and planning into them.

You may wish to offer parents copies of the safefood Healthy Lunchboxes leaflet to support your school's healthy eating policy.

The leaflet provides simple advice for parents on how to prepare a healthy lunchbox, along with some useful food safety tips.

The leaflet includes a 5-day lunch planner and a guide to suitable drinks. It is available in Irish, English and Polish

You can download PDF copies of the leaflet in Irish, English and Polish below.

Get the lunchbox leaflet

English | Irish | Polish

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Good food habits set early in childhood can last a lifetime. Lunches provide around one third of our daily nutritional needs, so it's important to put some thought and planning into them. Here are some tips on how to prepare a healthy lunchbox

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Six week nutrition and basic cooking courses are run in lots of areas around the country.

Courses are generally held on one morning or afternoon per week (evening courses are also held).

These courses are fun and interactive and are a great way to learn about food and nutrition, as well as picking up some clever cooking tips. Class sizes are small.

Courses are delivered by tutors who have been trained by HSE community dietitians. Many of the courses are free, while others charge just a nominal fee.

Courses vary in the way they are organised around the country - some are run by organisations and are run specifically for users of that organisation. In other areas courses are run for members of the public. Some schools run courses for parents, but others can join in too.

To find out more about what's happening in your area, please use the list below to find your local contact.

County Community Nutrition Cooking and Cooking Classes

Donegal
No classes in Donegal at present

Dublin (North)
Six week nutrition and cooking classes (one morning or afternoon per week) are delivered by Blanchardstown Area Partnership and Northside Partnership. Classes are held during the year in a variety of venues.

Contact details and further information are available on their websites

Dublin (South)
Six week nutrition and cooking classes (one morning or afternoon per week) Courses are delivered by the Southside Partnership http://southsidepartnership.ie/health-food-made-easy/

Email: angela.lennon@sspship.ie

Dublin (South West)
Six week nutrition and cooking classes (one morning or afternoon per week).
Courses are delivered by the South Dublin County Partnership www.sdcpartnership.ie

Contact: Liz Griffin (Food and Health Coordinator)

Email: Liz.Griffin@sdcpartnership.ie

Telephone: 01 4570665

Courses also delivered by Ballyfermot Chapelizod Partnership https://www.bcpartnership.ie

Contact: Tina Daly (Food and Health Coordinator)

Email: tdaly@bcpartnership.ie

Telephone: 01 6238088

Leitrim
No classes in Leitrim at present

Tipperary
Six week classes (one morning or afternoon per week) are held around the county and delivered by a variety of different organisations throughout the year

Contact: Deirdre Howlin

Telephone: 053-9481600

Email: deirdre.howlin@hse.ie

Waterford
Six week classes (one morning or afternoon per week) are held around the county and delivered by a variety of different organisations throughout the year

Contact: Deirdre Howlin

Telephone: 053-9481600

Email: deirdre.howlin@hse.ie

Wexford
Six week classes are held around the county in a variety of venues throughout the year

Contact: Deirdre Howlin

Telephone: 053-9481600

Email: deirdre.howlin@hse.ie

Wicklow
Courses are delivered by the County Wicklow Partnership

Email: healthyfood@wicklowpartnership.ie

Last Updated: January 2020.

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Children grieve in their own way after a death or loss. Their reactions will depend on the nature of their loss. There is no right or wrong way to grieve.

As they get older, they understand death better and they may need to talk about their grief again.

Talking about death and loss

After a death, it's important to tell children about the death.

Tell the child what has happened as soon as possible. The person closest to the child should tell them if possible.

Use simple and clear language that they will understand. It may seem unkind to use words such as 'dead'. But phrases such as 'gone to the angels' or 'gone to sleep' can be confusing. Check to make sure they understand what has happened.

Talk about the person who has died. You could do this using photos, games, memory boxes or stories. This helps children to share and talk about emotions.

Signs of grief in children

The way children show grief is different from an adult.

How children react to death and loss depends on:

their age and understanding of death

their bond with the person who died

the reactions of other members of the family

their personality

Some common reactions to bereavement or loss in children include:

emotional responses such as fear, sadness, anxiety or anger

physical responses such as low energy, changed eating patterns, tummy aches

social responses such as loss of self-esteem, or withdrawal from friends, activities or school

sleep disturbances such as nightmares, waking up early or fear of the dark

behavioural responses such as lack of concentration, memory loss, aggression or overly good behaviour

acting like a younger child such as being clingy, wetting the bed or their clothes, or sucking their thumb

These symptoms become less intense over time. But they may reappear around special dates such as anniversaries, birthdays or Christmas.

Children may ask questions about death again as they grow older and need more information.

Supporting a child who is grieving

Most children find a way to cope with loss. It helps if they have a supportive adult to guide them and give them clear information.

There are things you can do to help with their grief:

try to keep up a routine for the child - familiar activities can help them feel more secure

let the child know that it is OK to feel lots of different things and who they can talk to about them

share your feelings with them - you can say that you too feel sad, angry or fed up

give them ways to express their grief such as drawing, making cards or using puppets

include children in grief rituals - younger children could make a card, older children may want to view the body or take part in the funeral ceremony

tell the child what to expect if they want to go to a removal or funeral

tell the child's school about the changes in their life

When to get help

Most children are resilient. They can adjust to changes in their lives and settle into new routines.

But a small number of children need more help to process their grief.
Find a list of organisations that provide support for bereavement and loss Supporting someone who is grieving

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supporting children after a death in the family

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Children grieve in their own way after a death or loss. Their reactions will depend on the nature of their loss. There is no right or wrong way to grieve. As they get older, they understand death better and they may need to talk about their grief again.

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Information and eLearning | Advice and Support | Jigsaw

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Mental health information for young people, their parents and guardians, and those who work with young people. from Jigsaw Clinicians

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We all need our sleep. Regular, long stretches of undisturbed quality sleep is essential for our mental as well as physical health.
"Sleep is the single most effective thing we can do to reset our brain and body health each day", according to Professor Matthew Walker, neuroscientist and author of 'Why We Sleep'.

Many of the young people who attend Jigsaw face-to-face services report sleep difficulties as one of the issues they're facing.

In this article, you will learn:

How much sleep do young people need?

Our sleeping rhythms and needs change as we get older. Although we may feel that we can manage on a certain amount of sleep, there are recommended times for overall health.

Teenagers need between eight to ten hours sleep a night, though they are more likely to get around seven. Adults require a bit less; between eight and nine hours. These guidelines may seem ambitious, or maybe even unrealistic, but sleep is essential for your health and cognitive functions like learning.

Research has proven that when school start times are put forward to allow students to get more sleep, it leads to an increase in academic performance for the whole school. In a 2018 study, a Seattle High School delayed its start time by an hour and saw a 4.5% increase in the median grades of the students and an improvement in attendance.

It is possible to sleep too much (over ten hours regularly). Find out the right amount of sleep for you within these guidelines to feel rested when you wake.

How too little sleep effects your mind and body

Sleep disruption and sleep deprivation can really impact our mental health and wellbeing. Here are some of the ways we may feel it:

Changes in mood

We might find ourselves more irritable and cranky. When we're not getting enough sleep we can get angry, frustrated or upset more easily. We can feel less control over our reactions to things and people. With poor sleep we're more vulnerable to low moods; feeling sad and lacking enthusiasm.

Fatigue

Problems with sleep can leave us fighting feelings of tiredness during the day, and drifting off in class and lectures. It's also not unusual to experience headaches from lack of sleep.

Concentration difficulties

Attention, concentration, memory and reaction times are all affected by poor sleep. You might forget things and make bad decisions, and take risks that you wouldn't if you were fully rested.

Why is your sleep disrupted?

There are a lot of factors that could be influencing your sleep.

Stress is a big one. If there is something making you anxious, it can resurface at night and interrupt your ability to rest. This is especially the case if it's something you don't feel you have control over. Irregular sleeping patterns confuse our body's natural rhythm. Pulling all-nighters before exams, or binge-watching Netflix all night at weekends can seem harmless. But it can cause us to struggle to sleep properly for days, or weeks, afterwards.

Sometimes a change in routine such as a new school, college, or job can require you to wake hours earlier than you are used to. That can take a while to get used to.

If you're not sure why you're not sleeping well, keep a sleep diary. Record times you go to bed and get up, what and when you ate, caffeine consumption, whether you exercised during the day, and what you did before bed. This can give you a better picture of what's going and what changes you can make.

Create a sleepy environment

Make your bedroom a place you associate with rest, and deal with anything in the environment that might keep you awake. If there's noise, get cheap ear plugs from a pharmacy. If it's too bright, try an eye mask.

Keep your bed only for sleeping. Don't study, play computer games, watch TV or eat in bed.

Limit devices at night

Technology is keeping us all awake. Games, TVs, laptops, iPads and mobile phones stimulate the brain through the activity itself and the bright light they emit. Switching off can be difficult and takes willpower. But late-night calls and messages are guaranteed to disrupt your sleeping patterns.

Set a boundary for yourself and with your friends, like no Whatsapping after a certain time. If you don't trust yourself to switch off, put your phone on flight mode before bed. You could also give it to your parent or roommate to hide until the morning.

Wind down

Develop your own personal wind down routine before bed. Make this a habit and it will send signals to your body to start to switch off once you begin.

Your routine could include relaxation strategies such as progressive muscular relaxation, deep breathing, visualisation and certain mindfulness exercises. In Jigsaw, our clinicians often work with young people to develop relaxation techniques to improve their sleeping habits.

If worry about upcoming events or reliving past events is causing sleep problems for you, try writing in a journal or scheduling time to talk to someone you trust about what's bothering you.

Avoid stimulants

Caffeine will keep you awake. Avoid coffee and tea from the late afternoon onwards, and look out for caffeine in other sources like chocolate, energy drinks. Nicotine is also a stimulant, so no cigarettes before bed.

Exercise

Regular exercise is good for our overall mental and physical health. Getting active during the day is especially good for sleep. You want to go to bed physically tired.

Activity late at night, however, can act as a stimulant and make it harder to get to sleep.

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Sleep and Mental Health | Advice for Young People | Jigsaw

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We all need our sleep. Regular, long stretches of undisturbed quality sleep is essential for our mental as well as physical health. "Sleep is the single most effective thing we can do to reset our brain and body health each day", according to Professor Matthew Walker, neuroscientist and author of 'Why We Sleep'.

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Information for parents about young people

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Get tips on how to communicate with your child about alcohol and other drugs at HSE.ie

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Internet Safety Advice: Top Tips for Parents

The thoughts of what your child might come across online can be worrying. Check out our top internet safety advice to make sure going online is a positive experience for you and your child:

1. Discover the Internet together

Be the one to introduce your child to the internet. For both parent and child, it is an advantage to discover the internet together. Try to find websites that are exciting and fun so that together you achieve a positive attitude to internet exploration. This could make it easier to share both positive and negative experiences in the future.

2. Agree with your child rules for Internet use in your home

Try to reach an agreement with your child on the guidelines which apply to Internet use in your household. Here are some tips to get started:

Discuss when and for how long it is acceptable for your child to use the Internet

Agree how to treat personal information (name, address, telephone, e-mail)

Discuss how to behave towards others when gaming, chatting, e-mailing or messaging

Agree what type of sites and activities are OK or not OK in our family

Follow the rules yourself! Or at least explain why the rules are different for adults.

3. Encourage your child to be careful when disclosing personal information

A simple rule for younger children should be that the child should not give out their name, phone number or photo without your approval. Older children using social networking sites like Facebook should be encouraged to be selective about what personal information and photos they post to online spaces. Regardless of privacy settings, once material is online you can no longer control who sees it or how it is used.

4. Talk about the risks associated with meeting online "friends" in person

Adults should understand that the internet can be a positive meeting place for children, where they can get to know other young people and make new friends. However, for safety and to avoid unpleasant experiences, it is important that children do not meet strangers they have met online without being accompanied by an adult you trust. In any case, the child should always have their parents'approval first. In addition, it is also a good idea to have a fail-safe plan in place such as calling them shortly after the meeting begins so that they can bail out if they feel uncomfortable.

5. Teach your child about evaluating information and being critically aware of information found online.

Most children use the internet to improve and develop their knowledge in relation to schoolwork and personal interests. Children should be aware that not all information
found online is correct, accurate or relevant. Show your child how to check information they find by comparing it to alternative sources on the same topic. Show them trusted sites they can use to compare information.

6. Don't be too critical towards your child's exploration of the Internet

Children may come across adult material by accident on the web. Also, a child may intentionally search for such websites; remember that it is natural for children to be curious about off-limits material. Try to use this as an opening to discuss the content with them, and perhaps make rules for this kind of activity. Be realistic in your assessment of how your child uses the internet.

7. Let your children show you what they like to do online

To be able to guide your child with regard to Internet use, it is important to understand how children use the Internet and know what they like to do online. Let your child show you which websites they like visiting and what they do there.

8. Remember that the positive aspects of the Internet outweigh the negatives.

The Internet is an excellent educational and recreational resource for children. Encourage your child to make the most of it and explore the internet to its full potential.

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Internet Safety Advice: Top 10 Tips for Parents

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The thoughts of what your child might find online can be worrying. Check out our internet safety advice so that going online is a positive experience.

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Talk to someone

Worried about something you have seen online or concerned about your child? Childline and the National Parents Council Primary offer free advice and support service.

Childline is a support service for young people up to the age of 18.There is a 24hr telephone, online and mobile phone texting service.

The National Parents Council Primary enables and empowers parents to be effective partners in their children's education.

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Worried about something you have seen online or concerned about your child? Childline and the National Parents Council Primary offer free advice and support service. Childline is a support service for young people up to the age of 18.There is a 24hr telephone, online and mobile phone texting service.

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Talk to someone

Worried about something you have seen online or concerned about your child? Childline and the National Parents Council Primary offer free advice and support service.

Childline is a support service for young people up to the age of 18.There is a 24hr telephone, online and mobile phone texting service.

The National Parents Council Primary enables and empowers parents to be effective partners in their children's education.

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Worried about something you have seen online or concerned about your child? Childline and the National Parents Council Primary offer free advice and support service. Childline is a support service for young people up to the age of 18.There is a 24hr telephone, online and mobile phone texting service.

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Sometimes you might unwittingly stumble across illegal online content like child abuse imagery. Always remember: you can report it and get it removed using Hotline.ie.

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Belong To LGBTQ+ Summer Project

Join other LGBTQ+ young people from 14-23 years old this summer for a series of free events and activities. Throughout July and August, Belong To will host workshops, events and activities in Dublin City Centre, including: Have fun, meet other young LGBTQ+ people and develop your skills from theatre to sport. All events will be

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Homepage - Belong To - LGBTQ+ Youth Ireland

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Support for LGBTI+ youth. Our personal support services include an informal one-on-one chat service, professional counselling and a drugs and alcohol support service.