Nutrition and lifestyle strategies for reduced anxiety and improved mental health in teens

Is your teenager anxious? Do they have mood swings or seem to lack motivation?

With the combination of technology overload, ever-increasing school expectations, part-time jobs, relationship dramas, skin issues and hormonal problems, it’s not surprising that many teenagers these days are struggling with anxiety and mood issues!

The following suggestions may be helpful to improve your child’s mental well-being, however I recommend seeking advice from a psychologist or counsellor if anxiety or depression are significantly impacting your child’s quality of life.

🥗 Anti-anxiety diet

The ideal anti-anxiety diet is a balanced, whole food diet consisting of quality animal protein, fresh fruit and vegetables, fish and seafood, legumes and healthy fats.

Teenagers with anxiety benefit from eating small, regular meals as this helps to keep their blood sugar stable and prevents mood swings and energy slumps. Skipping meals is not recommended for anxious teens!

It is super important to include protein with every meal as the body needs protein in order to produce the neurotransmitters needed for optimal mental health and brain function.

Foods to avoid:

- Caffeine, especially in the late afternoon or close to bedtime (it is a stimulant and anxious people are often more sensitive to its effects)

- Sugar and artificial sweeteners (replace with natural sweeteners like honey, maple syrup, stevia, coconut sugar or rapadura sugar)

- Inflammatory foods and foods your child may be intolerant or sensitive to, e.g. gluten, dairy, histamines, salicylates

💊 Correct nutrient deficiencies

Nutrient deficiencies can alter brain function, resulting in depression or anxiety. It is common for people with mental health conditions to have reduced levels of the following:

- omega 3 fatty acids

- B vitamins (particularly B6, B12 and folate)

- amino acids

- minerals such as zinc, iron, magnesium.

Alongside a healthy anti-anxiety diet, supplements can be very helpful for individuals who are struggling with mental health issues. As always, I recommend seeking professional advice before giving supplements to your child, particularly when it comes to mental health, as the dose required for each nutrient depends on the child’s individual circumstances, such as age, weight and severity of symptoms.

😴 Aim for 8 hours of quality sleep every night

Establishing healthy sleep patterns is critical for all teenagers but it is even more important for teens with anxiety and depression.

- Keep sleep/wake times consistent throughout the week. Long sleep-ins at weekends can lead to "jet lag" when it’s time to get up for school on Monday morning!

- Create a screen-free wind down routine one hour before bed, e.g. warm shower or bath, reading, herbal tea (chamomile is good) or warm milk

- No phones in bedrooms!

- Make sure bedrooms aren't overheated – a cooler room is more conducive to quality sleep

 
🧘‍♀️ Meditation and mindfulness

When I mention meditation or mindfulness to my children I am often met with eye rolls but there is increasing evidence of the effectiveness of these relaxation strategies in reducing anxiety and improving mental health.

If your teenager is struggling with anxiety they may benefit from:

• Guided meditation (YouTube videos and free apps like Smiling Mind)

• Deep breathing (“belly breathing”) – e.g. 10 deep breaths when getting dressed in the morning or on the way to school

• EFT (Emotional Freedom Technique) or “tapping” – try the free sessions on The Tapping Solution app (https://www.thetappingsolution.com/free-tapping-meditations/)

⛹️‍♂️ Incorporate some form of exercise into every day

Exercise is a powerful natural antidepressant. It increases endorphins and is associated with improved mood, happiness and increased self-esteem. Exercise outdoors is even better as your child will also get a serotonin boost and a hit of vitamin D!

For less active teens, I focus on starting small and encouraging them to incorporate some form of exercise into every day, even if it’s just a 10-minute YouTube workout or dance routine.

If your teenager is struggling with anxiety or you’d like to check if they are on the right track in terms of their diet, please visit www.nourishtothrive.com.au to find out more or book a free 15-minute discovery call.

References 

Miller A, 2018, The Anti-Anxiety Diet, Ulysses Press, USA.

Pizzorno J, Murray MT & Joiner-Bey H, 2016, The Clinician’s Handbook of Natural Medicine (3rd ed), Elsevier, USA.

Scott T, 2011, The Anti-anxiety Food Solution, New Harbinger Publications, USA.