Parents spend years watching for the obvious dangers, from choking hazards to the moment kids start moving through the world on their own. Dr. Rahul Jandial, a neurosurgeon, father, and the author of ‘Neurofitness’, says that long list of worries has expanded as we learn more about how the brain develops. He admits some risks are never fully controllable, including whether teens will experiment with alcohol or marijuana. Still, he argues there are everyday choices that can quietly strengthen a child’s brain and resilience.
One of his biggest takeaways is that brain health is not built on trendy hacks or miracle foods. As he puts it, “It’s clear now that food influences the mind and brain,” but he warns it is often marketed in an exaggerated way through ideas like “superfoods” or “brain foods.” His approach is basic and repeatable, and that is what makes it realistic for busy families. He aims for plants every day and fish every week, with fruit as the easy daily win and salmon twice a week as a simple target.
That emphasis matters because those staples are linked with nutrients the brain relies on as it grows. Jandial points to antioxidants in fruit and omega 3s in fatty fish as key pieces of the puzzle. Even when the rest of a child’s diet is less than perfect, he sees these building blocks as a steady baseline. The point is not perfection, it is consistency across the week.
Screens are another modern reality he does not try to fight head on. Instead of strict limits that clash with schoolwork and how kids communicate, he focuses on deliberate breaks that protect sleep and mental recovery. He pushes for an hour or two of being completely off screen before bed. He says that time lets the mind wander without the constant steering that comes from scrolling and streaming.
That mind wandering is not wasted time, in his view, it is part of how the brain stays flexible. When kids have quiet space, they can process the day, make connections, and settle into sleep more naturally. It also helps families avoid the cycle where late night screen use stretches bedtime and erodes rest. The practical version is simple, phones down, lights softer, and the last part of the evening is slower.
Jandial also wants children to experience joy every day, not just achievement. He is blunt about the extremes he hopes to avoid, saying, “I don’t want overachieving robots. I don’t want party animals who don’t get anything done.” For him, both play and responsibility are essential for healthy development. He sums it up with a line that doubles as a family mantra, “It’s all about playing hard and working smart.”
That balance can look different depending on the child, but the goal stays the same. Kids need pressure in small doses so they learn effort, and they need fun so they learn how to recharge. Unstructured play also builds creativity and social skills that do not show up on a report card. A brain that only performs and never resets is more likely to burn out.
Another habit in his household is feeding curiosity on purpose. He describes a small ritual where someone shares a link, a video, or an unexpected article purely to spark conversation. The content itself is less important than what it creates, a shared moment of surprise and discovery. He says this kind of daily mental stretch keeps the family engaged and gives the brain new material for intellectual and creative growth.
One example that stuck with his family was learning that dogs may be able to sniff out certain cancers in humans. The reaction matters as much as the fact, because it invites questions and makes learning feel alive. That sense of wonder is a powerful motivator for kids who are tired of being told what they must learn. It also gives parents a natural opening to talk and listen without making it feel like a lecture.
Finally, he urges parents to take mental health seriously, especially during the teen years. He describes adolescence in vivid terms, saying, “Teenage brains are a firestorm of novel brain connections that aren’t fully in sync with emotions.” He worries about whether teens develop coping skills for stress, breakups, and the pull of social media. His main strategy is not a script or a perfect solution, it is simply showing up and staying present.
That presence can mean creating space for honest conversations, noticing mood changes without instantly judging them, and treating support as normal rather than dramatic. It also means recognizing when professional help is appropriate and not waiting for a crisis. Even small routines like shared meals or short check ins can make it easier for kids to open up. When a child feels safe telling the truth, they are less likely to carry heavy feelings alone.
Beyond these five tips, it helps to understand a few basics about how the brain develops. The brain builds and prunes connections throughout childhood and adolescence, and sleep is one of the most important times for that process. During sleep, the brain consolidates learning and helps regulate emotions, which is why consistent bedtime routines matter more than many parents realize. Regular movement, time outdoors, and real world social interaction also support attention and mood in ways screens cannot fully replace.
Nutrition fits into that bigger picture because the brain is energy hungry and sensitive to patterns over time. Omega 3 fats, protein, fiber rich foods, and steady hydration support stable energy and focus, while highly sugary and ultra processed patterns can contribute to crashes and irritability for some kids. None of this requires extreme rules, it works best when it is built into normal family life. If you have tried any of these ideas, share what worked and what did not in the comments.
