Integrative Brain Health for Neurodivergent Kids: Insights from a Pediatrician with Dr. Hokehe Eko, MD MPH FAAP

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Welcome to the Let's Talk Brain
Health podcast, a public health

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educational initiative of the
virtual Brain Health Center.

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I'm your host, Doctor Crystal
Color, and I'm so glad you're

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here.
On this podcast, I sit down with

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incredible guests to explore all
things brain health and

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Wellness.
Together, we'll talk about how

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to care.
For your total brain health,

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mind, body and spirit while
sharing the latest brain Health

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Science practical.
Tips.

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And strategies you can use
everyday.

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By prioritizing your brain
health, you're taking an

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important step towards living a
happier, healthier life.

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So let's dive in and welcome
today's guest.

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In this episode, we'll explore
the critical role of nutrition

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in supporting children with ADHD
and autism, and how integrative

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medicine can improve behavior,
focus, and overall brain health.

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Today, we will explore the gut
brain connection, the impact of

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blood sugar regulation, key
nutrients for cognitive support,

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and practical dietary changes
that can make a difference for

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neurodivergent children.
With Doctor Hokey Echo, who is a

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board certified pediatrician
specializing in integrative

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medicine for children with ADHD
and autism.

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She is on a mission to empower
families with neurodivergent

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children through her practice,
Glow Pediatrics, an innovative

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virtual practice that conducts
autism and ADHD valuations

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nationwide and also provides
ongoing holistic care to

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significantly improve behaviors
and boost the gut brain health

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of their patients.
Doctor Echo is a Fellow of the

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American Academy of Pediatrics,
a TEDx speaker, and has been

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featured on various platforms
including Black Enterprise,

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Business Insider, BuzzFeed,
Thrive Global, and the UN Youth

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Forum.
She hosts the Brain Power with

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Doctor Echo podcast and speaks
regularly at conferences on

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topics related to brain health
strategies and improving

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outcomes for children with
autism and ADHD.

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When Doctor Echo is not seeing
patients, she can be found

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chasing her three children and
serving foster kids as the

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founder of Kits of Hope, Inc,
A5O13C nonprofit organization

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that shares love, hope, and
dignity with children in foster

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care.
Doctor.

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Echo, thank you so much for.
Joining us today, what inspired

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you to focus on integrative
medicine for children and their

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parents?
Great question.

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I've been a pediatrician for
over 12 years now and everything

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was fine.
And then my daughter's lips turn

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jet black, like my hair color
and I said what in the world?

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So it wasn't just her lips that
turn black.

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Her whole face broke out and
then her behavior started

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changing and then her grades
started sleeping and I was like

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what is going on with this kid?
So of course I took her to see

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the dermatologist and they're
like they have no idea what this

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is.
I went to see the allergist and

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they said we don't know.
All her tests are negative.

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So they did the whole skin prick
test, test everything.

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That's when I got upset because
then I let them know I was also

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a physician.
And listen people, there has to

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be something going on here.
You can't tell me this kid has

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is negative for everything, not
even dust.

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Like seriously, I was desperate
and I started looking around and

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I was on Facebook and I came
across this group called

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functional MD's and I was like
functional MD's.

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What's that?
I went in there and I discovered

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there was this whole nother
world I had no clue about called

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functional medicine.
That's when I started asking

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questions in the group about
what to do with my kid and then

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somebody suggested do a food
sensitivity test.

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So I did it and I found out my
child was very highly sensitive

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to gluten, eggs, dairy,
pineapple, cashews.

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So all the things I thought I
was just amazing mommy, the

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whole wheat Mama.
And then I was like, wait, hold

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on.
OK, so that's not going to work

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anymore.
So I cleared our fridge that day

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and cleared out all the
culprits.

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And in six weeks, her lips
turned back to pink.

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And that's when I was like, oh,
nutrition plays such a big role

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in behaviour in all of that.
And so I went back and I started

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searching and asking more
questions.

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And then that's how I discovered
my fellowship.

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And I retrained as an integrated
pediatrician.

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But before I did that, I had
this one patient that had autism

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and ADHD, and she had never let
me touch her before.

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Every time I'll see her in the
clinic, I would have to be on

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this side while she and her
parents are on that side.

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She was nine years old.
She was so aggressive, also

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constipated, also wasn't
sleeping well.

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So I told the parents I just
learned this stuff about my kid.

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Maybe try your kid off gluten
and dairy.

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Maybe you make a difference
because I've been doing some

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reading about what those two
food groups can do to kids

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brains.
And so they tried it in four

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months, this child that was non
verbal and very aggressive and

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not sleeping and constipated,
she was now sleeping better, was

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no longer constipated and less
aggressive.

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By 6 months she said her first
word, Mama.

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And that's when I was like, oh
wait, this stuff actually is

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critical.
Like I can't even Unsee this

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anymore.
Like how can I keep treating

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kids the same way?
Fast forward, I was at a

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different job and by this point
I've started just doing those

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two things with my patients.
Well before I got retrained, I

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had this job and I was being
harassed at my job.

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So I left and I was like OK, so
now what am I going to do?

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So I call it my God moment
because it's not like I didn't

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know there was an issue with
autism and ADHD evaluations in

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my state.
But he dropped in my heart and

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so I decided to go find a
specialist like a developmental

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pediatrician and shadow him.
So I learned how to do the

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medical diagnosis because
there's a two year wait list and

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counting in our state.
That's how I started my practice

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doing medical diagnosis for
autism and ADHD.

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And at this point I had retreat.
Then I was like, wait, how can I

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just give them the diagnosis and
say bye when I know I can help

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them with all the things that
they have going on?

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Because when I do the
evaluations, I'm doing it from a

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holistic standpoint like sleep
picking, eating behaviour.

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So it's not just hey, you have
autism, but hey, you're not

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sleeping well, you're not.
We can address this picky eating

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because it's affecting the way
you behave.

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That's how my practice evolved
to now becoming a practice where

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we do we practice integrative
holistic medicine for children

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with ADHD and autism.
Thank you so much for sharing

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your story.
I think for most people, if

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they're following around brain
health, whether it's themselves

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or their loved ones, this idea
that we reframe the experiences

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that happened to us, we can
either see it as a challenge to

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overcome or something that
redirects us.

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And it's wonderful to hear how
it was a point that pivoted your

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journey and now a way that you
are continuing to help people in

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new and different ways.
And I like to recognize in the

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brain health space, functional
medicine comes online a lot or

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lifestyle medicine.
There's lots of other

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disciplines now, preventative
neurology, all with an idea that

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we need to pay more attention to
these lifestyle factors for

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everyone.
Because unfortunately, it takes

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kind of the worst case scenario
for a lot of people, for

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themselves or their loved one
define these fields.

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Because if not the mainstream
ones like pediatric primary care

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or primary care, like they're
overwhelmed with what they're

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able to do.
And just like you said, they

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don't have enough time to dig as
deep as some of the specialties

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can.
And so appreciate you sharing

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that for today's conversation, I
wanted to jump in a little bit

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deeper on the gut brain
connection for our listeners

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because I think that highlights
your area of expertise.

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What should people know about
the gut brain connection and how

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that influences behavior and
learning for neurodivergent

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children?
Excellent question.

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When we talk about
neurodivergence, the word neuros

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in there, which simply means the
brain, if we're going to make

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any difference in the behaviours
that our children have, we have

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to address the health of the
physical organ in the brain.

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And there's so much research to
show and even the stories I

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shared that shows that the gut
and the brain are connected to

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each other.
The gut is often referred to as

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the second brain.
For example, melatonin is

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something that's produced in the
brain to help with sleep, to

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help regulate our sleep cycle.
But did you know that melatonin

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is also produced in the gut?
If your gut is backed up and not

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functioning like it should, a
lot of melatonin is not going to

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get produced, right?
Because then your sleep is going

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to be impacted and from both
organs, right?

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The gut is off kilter.
And if the gut is off kilter,

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the brain is off kilter.
So therefore, here you are

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trying to give your kid
melatonin when we should be

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focusing on taking care of the
two organs that produce the

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melatonin so that the body can
come back and produce the

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melatonin it needs so that your
child can sleep better.

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Do you see?
One approach is we're going to

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fix it with the Band-Aid.
We'll give you melatonin that's

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synthetic or we address the real
issue, which the melatonin that

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we're giving by mouth is not
going to fix.

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We address the issue of how do
we clear out and make the gut

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and the brain healthier?
So they're absolutely connected

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to each other.
I often tell parents, think

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about this.
We talk about inflammation.

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What's inflammation?
I like to describe it as we're

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setting the brain and the God on
fire.

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And when I say that, they're
like, oh, yeah, we get it.

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Because when you say the word,
it just sounds OK.

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Literally that's what it means.
Especially with the foods you

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eat before you put foods in your
mouth, you want to think, does

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my brain and my God love this?
Because if not literally you're

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selling your child's your child
on.

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You are both selling your gut
and your brain on fire because

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they are so interconnected and
what happens to 1 affects the

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other.
Even with behaviour, I have seen

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it over and over.
Children who are very

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constipated, meaning they're
holding on to all the toxins

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that their bodies are supposed
to release because that's how

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the body was made and now
they're backed up.

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They're often really aggressive,
like the story I told you about

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the night.
My first patient I treated in an

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integrative way without knowing
it.

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Once we got her Constipation
result because her parents took

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out the foods that were
inflaming her, then her

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behaviour shifted and her
behaviour improved.

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That's how closely linked
everything is.

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Sleep, Constipation, aggressive
behaviour or not, or just

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behaviours in general that you
would like to improve.

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They are all connected.
The key is where do we start to

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make change in this cycle?
Because if you don't, it's going

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to be a perpetual cycle.
And then you just keep slapping

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band aids on in different places
that doesn't really give you the

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result that you're looking for.
It's always wonderful to talk

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with guests because the idea
with brain health is it's not

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one thing, and even with your
gut health is it's not one

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thing.
But the body being so

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interconnected, you have this
extra benefit you get in other

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areas of your holistic health
even when you address one.

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But we know some like nutrition
or these solid foundational

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pillars that we want to have in
place for ourselves.

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I think one of the hot topics we
hear about in general and health

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is metabolic health is now the
buzz.

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It's been the buzz for a while.
It's probably here to stay with

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raising awareness around blood
sugar and blood sugar stability

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and its relationship to our mood
and focus.

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What are some practical
strategies that families can use

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or to be aware of with this
topic, especially for children?

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Yeah, that's an important
question because again, we are

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what we eat.
Food is medicine.

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So when we have children who
love to eat, so you may be

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thinking, OK, he's just a kid
and let's just give him some

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candy or all of these snacks and
things that have lots of sugar

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in them.
The thing is that sugar doesn't

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break down completely in our
bodies, especially our young

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kids.
What's leftover of it goes into

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the brain and acts in the brain
like it's an opiate receptor.

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So parents think about if you
know anybody that is on drugs,

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right?
What are they?

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Like they're either high and
don't know what's going on

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around them, or they're like
unresponsive, or they're

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somewhere in the middle.
So sugar acts the same way in

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the brain.
If you pay attention and you see

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a child who's just had an
overload of sugar, maybe a

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sugary drink or a really sugary
snack, they like go crazy.

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It's like they're bouncing off
walls and just acting like you

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can't get them under control and
their blood sugar spikes as

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well.
And then guess what?

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When the blood sugar drops, then
the mood just drops too.

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And maybe you go from a bouncy
kid to now a kid who's

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tantruming for the slightest
thing and you're like, what in

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00:13:16,480 --> 00:13:17,840
the world is wrong with my
child?

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How are they going from high to
low like that?

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00:13:20,160 --> 00:13:23,000
But that's exactly what's going
on because again, it's

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inflammatory.
It's setting your child's brain

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on fire.
Your child's brain is trying to

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compensate with all of these
measures, try and settle things.

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But the more of those
inflammatory foods you're giving

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your child, the more the body
doesn't isn't able to adjust and

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00:13:39,880 --> 00:13:43,360
to calm the brain down.
And then it just gets worse and

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worse.
It's so important.

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The SDR children, they will be
fighting, they don't eat candies

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that are chock full of sugar or
like all the dyes.

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I would have to mention the
dyes.

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These food dyes are new, are
toxic to our children's brains

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and our brains as well.
And if you look at Europe, they

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ban most of these dyes.
But in the US, we banned 1 and

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it took what, 20 years to ban
the red?

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00:14:08,040 --> 00:14:11,040
But parents, it's not just the
red, it's the yellow, it's the

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green.
It's all of them.

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They're all, they all will set
your kids brain on fire and will

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disrupt your child's blood
sugar.

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So important to please there's.
So then you're asking what can I

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00:14:21,960 --> 00:14:25,080
swap out for that?
OK, you want to learn to read

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00:14:25,080 --> 00:14:30,520
labels and look for things that
are made with date sugar or try

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00:14:30,520 --> 00:14:33,480
your hand at baking something.
We've gone past the days where

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00:14:33,520 --> 00:14:35,720
we like to cook.
Try baking cookies with your

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00:14:35,720 --> 00:14:39,520
kids at home and instead of
sugar, use date sugar because

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00:14:39,520 --> 00:14:42,200
that's made from a fruit and
it's going to digest in your

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00:14:42,200 --> 00:14:44,920
body easier.
It's just making those swaps.

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And the idea about baking
cookies, it's not just the act

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00:14:47,680 --> 00:14:49,880
of baking cookies.
It also strengthens the bond

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00:14:49,880 --> 00:14:52,640
between you and your kid.
And overall, isn't that what

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we're looking for as parents,
right?

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00:14:54,160 --> 00:14:57,400
That our family bond can be
strengthened regardless of

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00:14:57,400 --> 00:14:59,400
what's the diagnosis of your
child is.

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00:14:59,400 --> 00:15:02,880
And it's just finding these
little places to make changes.

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If you see rightly colored
candy, don't choose that.

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00:15:06,520 --> 00:15:10,120
Or cereal, choose something that
doesn't have any additional

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00:15:10,280 --> 00:15:12,720
colours in it.
At least that's a good place to

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00:15:12,720 --> 00:15:16,280
start while you try to lessen
the amount of inflammation in

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your kids brains.
I know these are hot topics or

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00:15:19,440 --> 00:15:23,400
think around all ages, but
especially for children because

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they aren't necessarily making
the decisions themselves around

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00:15:26,680 --> 00:15:29,240
their nutrition.
So the adults around them, the

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00:15:29,240 --> 00:15:32,600
environments they're in, the
communities can play a big role

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00:15:32,600 --> 00:15:34,760
in setting us up for longer term
health.

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00:15:35,160 --> 00:15:38,000
If we approach it with that
perspective as the opportunity

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00:15:38,000 --> 00:15:40,840
of it impacts the health of
everyone in that environment,

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00:15:40,840 --> 00:15:44,800
like schools or daycare, that
there are these swaps we can

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00:15:44,800 --> 00:15:48,360
have to make some wins.
You've mentioned this twice, so

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00:15:48,360 --> 00:15:51,640
now I'm going to ask about it.
If parents are looking to

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00:15:51,640 --> 00:15:55,600
identify food sensitivities that
might be contributing to their

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00:15:55,600 --> 00:15:58,840
health child symptoms, what
steps can they take or how do

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00:15:58,840 --> 00:16:01,840
you recommend they go about that
with their healthcare providers?

296
00:16:02,480 --> 00:16:04,920
Great question.
Depends on who your healthcare

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00:16:04,920 --> 00:16:08,800
provider is.
I say that because I used to be

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00:16:08,800 --> 00:16:12,040
a general pediatrician, right?
If you came to me and said test

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00:16:12,040 --> 00:16:14,560
me for food sensitivity, I'll
send you to the allergist and

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00:16:14,560 --> 00:16:18,880
the allergist to do the Ige
test.

301
00:16:19,120 --> 00:16:22,800
The Ige test is more geared
towards does your body have an

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00:16:22,800 --> 00:16:26,920
immediate reaction to it.
The test I do is an IgG test

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00:16:26,920 --> 00:16:30,680
which shows sensitivity that's
been stored in the body and at

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00:16:30,680 --> 00:16:33,040
some point will erupt in some
way, shape or form.

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00:16:33,320 --> 00:16:34,880
That's the kind of test you're
looking for.

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00:16:34,880 --> 00:16:37,440
It's an IgG food sensitivity
test.

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00:16:37,920 --> 00:16:41,360
And if parents cannot do the
tests, there are several places

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00:16:41,400 --> 00:16:44,640
where you can get the test done.
But if you're not able to do

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00:16:44,640 --> 00:16:46,720
that, I always tell friends,
start somewhere.

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00:16:47,400 --> 00:16:50,240
Either try of gluten for at
least three months or try of

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00:16:50,240 --> 00:16:53,240
dairy for at least three months.
Those two foods actually add

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00:16:53,240 --> 00:16:55,880
sugar.
If we can decrease them, you

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00:16:55,880 --> 00:16:58,280
will start to see a difference
in your child's behaviour

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00:16:58,480 --> 00:17:01,160
because not only will your
child's Constipation decrease,

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00:17:01,360 --> 00:17:04,720
now because your child's
Constipation is improved, their

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00:17:04,720 --> 00:17:06,880
sleep will improve.
So will their behaviour.

317
00:17:07,280 --> 00:17:11,960
What does that look like?
Wheat has gluten in it, so rice

318
00:17:11,960 --> 00:17:14,119
doesn't.
Instead of buying wheat pasta,

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00:17:14,359 --> 00:17:18,160
get rice pasta.
This is so widely available even

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00:17:18,160 --> 00:17:20,880
in Walmart, there's a cold
shells of gluten free.

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00:17:20,880 --> 00:17:23,359
But of course, again, you have
to read the labels because you

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00:17:23,359 --> 00:17:27,640
don't want to get foods that
have 1012 ingredients and you

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00:17:27,640 --> 00:17:29,200
don't even know what the names
mean.

324
00:17:29,560 --> 00:17:33,080
Look for foods that have maybe
one or two ingredients in them

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00:17:33,080 --> 00:17:34,960
and you actually can recognize
what it is.

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00:17:34,960 --> 00:17:38,560
So I've given you that example.
That's a common one.

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00:17:38,560 --> 00:17:42,520
And even bread, if you're saying
OK bread, I like wheat bread,

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00:17:42,560 --> 00:17:44,640
there's gluten free bread you
can try.

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00:17:45,200 --> 00:17:46,720
All of those things are widely
available.

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00:17:46,720 --> 00:17:52,400
Now for dairy, I would say you
want to try off if a child is

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00:17:52,400 --> 00:17:56,720
drinking a lot of milk, maybe an
easy way to ease your child into

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00:17:56,720 --> 00:18:01,080
it is adding small amounts of
either like an almond milk or

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00:18:01,080 --> 00:18:04,760
like a oat milk, things like
that, but small amounts until

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00:18:04,760 --> 00:18:08,400
you lessen the dairy and
increase the amount of oats

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00:18:08,400 --> 00:18:10,720
because dairy by itself is
constipating as well.

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00:18:10,720 --> 00:18:14,680
So you see, it contributes also
to the Constipation, which can

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00:18:14,680 --> 00:18:17,160
contribute to everything else
going on with your child.

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00:18:17,560 --> 00:18:21,080
But again, you want to look at
the labels because they are

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00:18:21,320 --> 00:18:25,080
almond melts that have 10 things
in it and they are almond melts

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00:18:25,080 --> 00:18:28,840
that have almonds and water.
So you definitely want to go for

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00:18:28,840 --> 00:18:33,120
the brands with almonds and
water, not almonds, water,

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00:18:33,120 --> 00:18:36,680
glues, gums and who knows what
else they add in there.

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00:18:37,040 --> 00:18:40,520
So again, less is best.
You want to look for brands that

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00:18:40,520 --> 00:18:45,520
carry minimal ingredients.
And please go visit the veggie

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00:18:45,520 --> 00:18:47,960
and fruit aisle.
Your child needs them.

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00:18:48,000 --> 00:18:49,840
And you mentioned the word
lifestyle.

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00:18:50,440 --> 00:18:53,160
Let this be something that the
whole family does right?

348
00:18:53,160 --> 00:18:55,760
Because we're not pointing one
kid out and saying you over

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00:18:55,760 --> 00:18:57,800
there, you need to eat better.
We don't.

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00:18:58,000 --> 00:18:59,840
Everybody in the house needs to
eat better.

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00:19:00,240 --> 00:19:03,280
If you start incorporating
fruits and vegetables, even if

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00:19:03,280 --> 00:19:06,440
it's small amounts and the child
may not like it and you may be

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00:19:06,440 --> 00:19:08,360
saying I have a picky eater,
they won't eat it.

354
00:19:08,800 --> 00:19:10,480
Just keep showing it to them
every day.

355
00:19:11,080 --> 00:19:13,800
A small amount every.
At some point they will.

356
00:19:13,800 --> 00:19:17,480
And you know what?
Once you can clear off, once the

357
00:19:17,480 --> 00:19:22,440
child's Constipation starts
resolving, their palate opens up

358
00:19:22,440 --> 00:19:26,480
and they're willing to try more
foods, you see again how that

359
00:19:26,480 --> 00:19:28,880
connection happens.
And it's not one thing in

360
00:19:28,880 --> 00:19:31,720
isolation.
Once you start with one thing,

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00:19:31,720 --> 00:19:35,280
you're actually helping multiple
areas of your child's health.

362
00:19:35,360 --> 00:19:39,280
So I hope that helps.
I think it's a great way to

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00:19:39,280 --> 00:19:42,560
highlight that there are really
quick tangible winds.

364
00:19:42,560 --> 00:19:45,000
Just like you said, you can do a
whole overhaul.

365
00:19:45,000 --> 00:19:48,480
But if not, when you're doing
all these swaps and even if

366
00:19:48,480 --> 00:19:51,520
you're doing a couple a week or
a couple on each grocery run

367
00:19:51,520 --> 00:19:56,760
over time, that includes to some
fast items not being available

368
00:19:56,760 --> 00:19:58,360
when you're home.
So then you're using the

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00:19:58,360 --> 00:20:00,640
alternative.
And so I think a lot of times we

370
00:20:00,640 --> 00:20:03,520
tend to forget that it's those
small wins could have a

371
00:20:03,520 --> 00:20:06,920
meaningful impact or for people
where it's using what you have

372
00:20:06,920 --> 00:20:11,120
and then when you go to buy new,
make a better decision at that

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00:20:11,120 --> 00:20:14,440
point is there's all these
different ways you can approach

374
00:20:14,440 --> 00:20:17,760
it to keep it.
Something you can sustain as

375
00:20:17,760 --> 00:20:19,680
well.
I like to encourage people that

376
00:20:19,680 --> 00:20:21,520
way.
And I want to ask you though, I

377
00:20:21,520 --> 00:20:24,320
think one of the things that
gets most commonly overlooked

378
00:20:24,320 --> 00:20:27,040
with hydration, I know you're a
paediatrician as well, it's

379
00:20:27,040 --> 00:20:29,600
hydration.
What should we know about how

380
00:20:29,600 --> 00:20:32,440
that impacts brain and
behaviour, especially in

381
00:20:32,440 --> 00:20:35,720
children?
Yes, that is so important

382
00:20:36,000 --> 00:20:38,960
because the brain is the one
organ in the body that needs the

383
00:20:38,960 --> 00:20:42,680
most water, not the most soda.
All the lemonade is the most

384
00:20:42,680 --> 00:20:44,680
water.
So again, we're back to the

385
00:20:44,680 --> 00:20:47,000
brain giving the brain what it
needs.

386
00:20:47,160 --> 00:20:49,600
I just need everybody to fall in
love with the health of their

387
00:20:49,600 --> 00:20:51,120
brain.
Because when you do that, you're

388
00:20:51,120 --> 00:20:54,200
going to ask yourself, is this
going to help my brain or not?

389
00:20:54,560 --> 00:20:57,040
Before you put the soda in your
mouth, think, does your brain

390
00:20:57,040 --> 00:20:59,080
need this?
And the answer is no, your brain

391
00:20:59,080 --> 00:21:03,040
needs water.
A good rule of thumb is drink

392
00:21:03,040 --> 00:21:05,560
half your weight in water.
So you may think what?

393
00:21:06,280 --> 00:21:11,560
OK, so calm down, just start
where you are and maybe add one

394
00:21:11,560 --> 00:21:15,480
extra ounce of water a week.
Again, like Doctor Crystal just

395
00:21:15,480 --> 00:21:19,920
said, small amounts add up.
It's consistency over time we're

396
00:21:19,920 --> 00:21:21,840
looking for.
So it's nothing to be

397
00:21:21,840 --> 00:21:25,880
overwhelmed about, but just
start making intentional choices

398
00:21:25,880 --> 00:21:27,200
now.
You know your brain needs the

399
00:21:27,200 --> 00:21:30,760
water, your child's brain needs
the water to function well and

400
00:21:30,760 --> 00:21:34,560
we are dealing with brain based
disorders so you want to think

401
00:21:34,560 --> 00:21:37,320
about it that way.
And even if you say your child

402
00:21:37,320 --> 00:21:41,640
doesn't drink water, start
diluting what they drink more

403
00:21:41,640 --> 00:21:45,280
and more water slowly every day
until it becomes more dilute.

404
00:21:45,520 --> 00:21:49,240
Another way to encourage kids to
drink water is put fruits in the

405
00:21:49,240 --> 00:21:51,960
water.
So instead of buying those 0

406
00:21:51,960 --> 00:21:56,200
calories, sweeteners or things
to add taste to the water,

407
00:21:56,240 --> 00:21:58,280
you'll have to think about it.
Those things are chemicals.

408
00:21:58,280 --> 00:22:00,480
They're made in the lab.
We're trying to stay away from

409
00:22:00,480 --> 00:22:03,520
all of that.
So instead, put a couple slices

410
00:22:03,520 --> 00:22:06,120
of apples in your water, stick
it in your fridge.

411
00:22:06,400 --> 00:22:09,160
In 30 minutes, your water will
taste like apples, but there's

412
00:22:09,160 --> 00:22:13,240
no added chemical in there.
Once kids participate in an

413
00:22:13,240 --> 00:22:15,080
activity, they're more likely to
follow through.

414
00:22:15,480 --> 00:22:18,200
So if your child is the one in
charge of putting fruits in the

415
00:22:18,200 --> 00:22:21,320
water and they're more likely to
drink it, those are just some

416
00:22:21,320 --> 00:22:23,000
ways.
And then if you do it as a

417
00:22:23,000 --> 00:22:25,520
family, right, you say, hey,
we're all going to be drinking a

418
00:22:25,800 --> 00:22:28,080
little more water each week.
Make it fun.

419
00:22:28,080 --> 00:22:31,920
Make it an activity that again,
bonds your family together and

420
00:22:31,920 --> 00:22:35,160
you see such a result, how will
that help?

421
00:22:35,520 --> 00:22:38,280
Once your brain gets what it
needs and it's getting the water

422
00:22:38,280 --> 00:22:42,680
it needs, it trickles down into
sleep, into behaviour, into

423
00:22:42,880 --> 00:22:45,960
everything, because again, the
brain feels healthier.

424
00:22:46,760 --> 00:22:50,080
Love that example you gave of
turning the fruits into the

425
00:22:50,080 --> 00:22:51,760
water.
It's one I know we used in my

426
00:22:51,760 --> 00:22:54,600
house, especially when friends,
kids visit or my niece.

427
00:22:54,600 --> 00:22:58,040
It becomes the science
experiment of what could we do

428
00:22:58,040 --> 00:23:00,560
to make the water taste better.
And they all come up with

429
00:23:00,560 --> 00:23:04,240
something different that they
like to their taste but works

430
00:23:04,240 --> 00:23:06,800
out perfect after they're
outside run and they come in and

431
00:23:06,800 --> 00:23:09,040
they know what's theirs to
drink.

432
00:23:09,040 --> 00:23:12,200
But it's a friendly reminder for
adults too, that we can do these

433
00:23:12,200 --> 00:23:15,920
things that elevate something
we're probably drudging to do,

434
00:23:15,920 --> 00:23:19,320
like drinking a lot of water.
It can make it a little bit more

435
00:23:19,560 --> 00:23:22,280
enjoyable.
So, so glad you shared that.

436
00:23:22,680 --> 00:23:25,360
I know you spend a lot of time
talking with families and

437
00:23:25,360 --> 00:23:27,920
educating parents about kids
brain health.

438
00:23:27,920 --> 00:23:32,440
So I thought I'd ask, what's the
biggest misconception you want

439
00:23:32,440 --> 00:23:36,400
to debunk for us to know before
we close out our conversation

440
00:23:36,400 --> 00:23:36,960
today?
The.

441
00:23:37,840 --> 00:23:40,600
Biggest myth?
That's a good one that they are

442
00:23:40,600 --> 00:23:43,240
little and all of the things
that they put in their mouth

443
00:23:43,240 --> 00:23:45,800
don't matter.
It does make a big, huge

444
00:23:45,800 --> 00:23:48,360
difference.
Everything that your child's

445
00:23:48,520 --> 00:23:52,040
that goes in your child's mouth.
And so just to be aware of it

446
00:23:52,040 --> 00:23:55,480
and not to say, oh, they're just
kids, They need this stuff now.

447
00:23:56,720 --> 00:23:59,600
They'll be fine.
They don't have all the extra

448
00:24:00,040 --> 00:24:03,000
goodies.
We can find good alternatives

449
00:24:03,000 --> 00:24:06,360
and just to know that the brain
is very delicate, it needs

450
00:24:06,360 --> 00:24:10,360
water, it needs movement because
that's how oxygen is created.

451
00:24:10,360 --> 00:24:12,280
And the brain needs the most
oxygen.

452
00:24:12,280 --> 00:24:15,720
And so it's just looking at
everything from the angle of how

453
00:24:15,720 --> 00:24:20,440
do I show my child's brain love
and fall in love with the health

454
00:24:20,440 --> 00:24:23,440
of your brain as well.
And you'll see such a difference

455
00:24:23,440 --> 00:24:26,840
in your overall family's health.
I know I'll be re quoting that

456
00:24:26,840 --> 00:24:30,080
as the podcast take away, but I
want to make sure to do a couple

457
00:24:30,080 --> 00:24:32,200
things with you before we close
out.

458
00:24:32,360 --> 00:24:34,960
One is the rapid fires a little
bit differently.

459
00:24:34,960 --> 00:24:38,200
So short and sweet answers much
like you say we need it for

460
00:24:38,200 --> 00:24:41,680
ourselves is I want to ask you
some food swaps that might be

461
00:24:41,680 --> 00:24:45,360
common, ones where parents can
have really quick wins for their

462
00:24:45,360 --> 00:24:48,280
kids.
What's a better breakfast option

463
00:24:48,280 --> 00:24:50,960
compared to sugary cereals that
you would recommend?

464
00:24:51,800 --> 00:24:53,800
Oatmeal with fruit.
Perfect.

465
00:24:53,800 --> 00:24:57,800
What about a quick brain
boosting snack to swap out for

466
00:24:57,800 --> 00:25:01,400
chips or crackers?
Blueberries anti Lots of

467
00:25:01,400 --> 00:25:03,880
antioxidants, good for the brain
and.

468
00:25:04,560 --> 00:25:08,520
What's a hydration rich food
that can help people maybe meet

469
00:25:08,520 --> 00:25:11,320
their requirements if they're
just not only drinking?

470
00:25:11,640 --> 00:25:15,520
Watermelon.
What's the smart swap for sugary

471
00:25:15,520 --> 00:25:19,280
juices or sodas?
First of all, I would say in the

472
00:25:19,280 --> 00:25:23,040
fruits, in the water.
Any suggestion for parents to

473
00:25:23,040 --> 00:25:27,480
keep in mind for their self and
their kids about normal everyday

474
00:25:27,480 --> 00:25:32,720
routine of keeping hydrated?
OK, just how about you invest in

475
00:25:32,720 --> 00:25:37,920
say, 20 oz cups for your kids or
water bottles if all of you just

476
00:25:37,920 --> 00:25:40,960
do it as a game, right?
And how many times does each

477
00:25:40,960 --> 00:25:44,000
person fill it in a day?
That way you'll be amazed.

478
00:25:44,000 --> 00:25:46,760
If you're keeping tabs and
you're competitive about this,

479
00:25:47,120 --> 00:25:50,800
people will start to fill those
water bottles multiple times and

480
00:25:50,800 --> 00:25:54,080
before you know it, you get to
your half your weighted oz

481
00:25:54,120 --> 00:25:57,160
without blinking.
What a great idea to have

482
00:25:57,160 --> 00:26:01,080
engagement and fun and hold each
other accountable as well.

483
00:26:01,680 --> 00:26:04,200
If there's something you said
today and you've shared a lot

484
00:26:04,200 --> 00:26:06,840
with us that have really
resonated with people and they

485
00:26:06,840 --> 00:26:09,600
want to find you, where can they
find more about you and your

486
00:26:09,600 --> 00:26:11,000
work?
OK.

487
00:26:11,000 --> 00:26:15,040
So yes, our website
isglobepediatrics.com and we are

488
00:26:15,160 --> 00:26:19,560
active on social media, IG at
Globe Pediatrics, Facebook at

489
00:26:19,560 --> 00:26:23,240
Globe Pediatrics, we have a
YouTube channel that's called

490
00:26:23,360 --> 00:26:25,800
Brain Powerful, ADP and Autism
with Doctor Echo.

491
00:26:26,080 --> 00:26:30,280
We have a podcast that's called
Brain Power with Doctor Echo and

492
00:26:30,640 --> 00:26:32,720
LinkedIn.
You can find me there.

493
00:26:33,000 --> 00:26:36,680
But yes, social media, that's
where to find us, yes.

494
00:26:37,560 --> 00:26:40,440
I'll be sure to include a link
to all of those in our show

495
00:26:40,440 --> 00:26:43,960
notes below so our listeners can
have easy access to you.

496
00:26:44,560 --> 00:26:47,560
I want to make sure you have the
final word with all of us.

497
00:26:47,640 --> 00:26:52,200
Is there one piece of advice you
want us to know about nurturing

498
00:26:52,200 --> 00:26:54,760
children's brain health?
What would it be?

499
00:26:55,680 --> 00:26:59,440
Remind parents that their
children are valuable and that

500
00:26:59,440 --> 00:27:02,240
they need to become detectives
of who their kids are.

501
00:27:02,400 --> 00:27:04,160
Find out what your child's
strengths are.

502
00:27:04,160 --> 00:27:08,520
Every child has 1 and that's our
job as parents is to seek that

503
00:27:08,520 --> 00:27:11,600
out and boost it.
And just remember that you're

504
00:27:11,600 --> 00:27:14,960
the best parent for your child
and if their behaviours that

505
00:27:14,960 --> 00:27:18,680
your child has that you wish
could get improved, it is

506
00:27:18,680 --> 00:27:20,000
possible.
There is hope.

507
00:27:20,320 --> 00:27:22,240
Diagnosis doesn't define your
child.

508
00:27:22,360 --> 00:27:25,080
There is hope for your child.
Your child can absolutely do

509
00:27:25,080 --> 00:27:27,440
better.
We just have to make changes

510
00:27:27,640 --> 00:27:31,440
starting now.
I think today's conversation

511
00:27:31,440 --> 00:27:34,600
really highlights how brain
health is deeply connected to

512
00:27:34,600 --> 00:27:38,720
the foods we eat, how it
influences our mood, our focus,

513
00:27:38,720 --> 00:27:42,640
behavior, overall cognitive
function at every stage of life,

514
00:27:42,640 --> 00:27:45,640
especially for children.
So from childhood through

515
00:27:45,640 --> 00:27:49,400
adulthood, stabilizing blood
sugar, supporting our gut health

516
00:27:49,480 --> 00:27:53,440
and staying hydrated are
essential for our brains optimal

517
00:27:53,440 --> 00:27:56,240
performance.
You really highlight today how

518
00:27:56,240 --> 00:28:00,000
simple dietary changes like
reducing processed foods,

519
00:28:00,280 --> 00:28:03,480
incorporating foods with more
nutrients like fruits and

520
00:28:03,480 --> 00:28:07,760
vegetables, and prioritizing
hydration can make a significant

521
00:28:07,760 --> 00:28:11,520
impact on our mental clarity and
our emotional well-being, which

522
00:28:11,520 --> 00:28:15,440
are all areas of brain health.
For children, these habits lay

523
00:28:15,440 --> 00:28:18,480
the foundation for lifelong
cognitive health, while for

524
00:28:18,480 --> 00:28:21,400
adults, they help sustain our
focus, our memory and

525
00:28:21,400 --> 00:28:24,200
resilience.
I'd like to remind our listeners

526
00:28:24,200 --> 00:28:26,800
that no matter your age,
nourishing your brain with the

527
00:28:26,800 --> 00:28:30,400
right foods is one of the most
powerful ways to support overall

528
00:28:30,400 --> 00:28:33,360
well-being.
Doctor Echo, thank you so much

529
00:28:33,360 --> 00:28:36,000
for letting me pick your
brilliant brain today on the

530
00:28:36,000 --> 00:28:40,280
Let's Talk Brain Health podcast.
Thank you for investing your

531
00:28:40,280 --> 00:28:43,680
time and energy into your
personal brain care by listening

532
00:28:43,680 --> 00:28:45,600
to today's episode.
Of the Let's Talk.

533
00:28:45,600 --> 00:28:48,760
Brain Health Podcast.
I hope our conversation gave you

534
00:28:48,760 --> 00:28:51,240
fresh insights, a bit of
infiration.

535
00:28:51,440 --> 00:28:53,840
Or practical.
Steps that you can take on your

536
00:28:53,840 --> 00:28:57,280
own personal brain care journey.
If you enjoyed today's

537
00:28:57,280 --> 00:28:59,600
conversation, I'd like to ask
you to please.

538
00:28:59,600 --> 00:29:01,920
Share this episode with someone.
Who could benefit?

539
00:29:01,920 --> 00:29:05,440
From it or consider.
Leaving us a review If you have

540
00:29:05,480 --> 00:29:08,760
questions or a topic in Brain
health you'd like me to explore,

541
00:29:09,000 --> 00:29:12,680
please e-mail me anytime.
At podcast at virtual.

542
00:29:12,680 --> 00:29:14,160
Brain Health.
Center.com.

543
00:29:14,480 --> 00:29:18,080
I'd love to hear from you.
We have so many more exciting.

544
00:29:18,080 --> 00:29:20,880
Topics ahead and I.
Can't wait to continue.

545
00:29:20,880 --> 00:29:23,120
This lifelong.
Journey of better brain health

546
00:29:23,120 --> 00:29:26,400
together with you and our
growing virtual community.

547
00:29:26,840 --> 00:29:29,520
Until next time, remember to
give your brain the.

548
00:29:29,520 --> 00:29:33,120
Care it deserves and make your.
Brain health a priority?