Adolescence is a rapid phase of growth and development. Nutrition is important for the healthy physical development of adolescents so that they can achieve their full potential in life. Along with physical development, good food also plays an important role in mental health. Adolescence is unique, a formative period where the child is stepping into adulthood. In this period, they start making their own decisions and also learn various social and emotional habits. This is also the time when they need close guidance on how to cope, problem-solving and learning interpersonal skills in life; And learn to manage emotions. All this can be quite overwhelming. There is increasing evidence that Mental health and good nutrition are closely related to each other. Food is directly related to being happy and being mentally strong.
One thing which is very clear is that highly processed food, refined sugary food, basically nutrient deficient food has a detrimental effect on our health. With teens, unhealthy eating from early life can lead to mental health deficits. These deficiencies may be the cause, or a traumatized teen may resort to poor food choices.
(Also read: How food therapy can help promote mental health,
Here’s how simple dietary steps can support your teen’s mental wellbeing:
1. Reduce rubbish: High salt, high sugar foods are injurious to health – it is an established fact. This is true because such dietary choices have adverse effects on a protein essential to brain development—the signaling molecule brain-derived neurotrophic factor. This protein is found less in depressed patients. It becomes important to make adolescents aware of good eating habits as they start making food choices at this age. TV, advertising, peer pressure, body image can all lead young adults to choose unhealthy eating habits. As a parent, you need to support this education by ensuring that healthy wholesome fresh food is available.
2. Gut Feel: There is a strong connection between our gut microbiota- the microorganisms that live in our gut and brain. This is often referred to as the gut brain axis. It is well established that this axis plays a role in neurological diseases. Bottom line, keep the gut healthy, feed microorganisms with fiber, probiotic foods like yogurt, idli, fermented dhokla and again cut down on refined, processed, packaged foods that are low in nutrients. The timing of meals plays an important role in healthy digestion. For this you need to apply and obey yourself like a parent. Eating at the dinner table, no TV, no phone, eating in a relaxed environment, chewing well is an important part of healthy eating. It also ensures better digestion and absorption of nutrients.
3. Fats for Happiness: Omega-3s are wonderful for brain health. It is known to increase brain chemistry, reduce inflammation and thus uplift the mood And also prevents depression. Teenagers usually become very body conscious and may not eat fat when trying to lose weight. All fats are essential to the body, the quantity and quality determining their ability to promote health. Omega-3 is one of the healthiest fatty acids and is found in salmon, mackerel, chia seeds, flax seeds and walnuts.
(Also read: 7 omega-3 rich foods to add to your daily diet,
Omega 3 is a healthy fat which is important for a fit body and mind.
4. Sunshine Vitamin: Vitamin D deficiency has been linked to anxiety, depression, and mood swings. Due to the addiction of studies, tuition, social media, teenagers are spending time indoors. Again as a parent, you need to make sure they spend time outside, preferably exercising. Sitting in the sun, walking in the garden with friends and generally being outside will help.
5. Pump up the iron: Anemia is a reality in teenage girls due to the onset of menstruation as well as a conscious effort to maintain their weight. Today we also get to see boys being anemic. Most of these are nutritional anemias. Anemia has an impact not only on physical health but also on mental health. Low iron levels have been linked to anxiety and depression. Meat, fish, chicken, green leafy vegetables, dried apricots, guavas are all iron-rich foods. when a. is consumed with Vitamin C rich food Like lemon, it increases absorption.
6. Lifestyle Matters: Exercise is important for overall health and is a great mood modifier. Exercising releases happy chemicals like endorphins that increase feelings of well-being. Moreover, teenagers who are conscious about their appearance are happy with the atonement physique. It is important for the growth and development of a healthy body and learning this habit early in life keeps the youth away from diseases. Sleep is also essential for a healthy mind. Being a period of rapid growth, the need for R&R is also significant. Ensure and encourage a good night’s sleep. Follow the rule of ‘Early to bed and early to rise’. Keep late night socializing to a minimum and only for the weekend.
A healthy mind in a healthy body is the definition of good health. Adolescence is a very delicate and important stage of life. Teaching, support, communication and listening are almost all tools to prepare adults for a happy and mentally well-adjusted life.
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