If you’re a parent at home right now watching as your adolescent children juggle the complexities of home-schooling, being away from their friends, and facing potentially more Melbourne lockdowns, you wouldn’t be surprised to hear that according to data from the Australia Talks National Survey (2021) our youth are struggling most with their mental health, particularly since the start of the pandemic.
According to a study of over 59,000 youth aged 13-19, Covid-19 has “had a significant, detrimental impact on adolescent mental health, especially in girls”. The study, commissioned in Iceland (“Covid-19 has had significant impact on mental health of adolescents: Study”) indicated the importance of prevention efforts, suggesting that more studies need to be done on the long-term effects of quarantine and being socially isolated.
So, what preventative measures can we take to improve our children’s mood(s) and can nutrition assist in combating poor mental health?
Today more than ever, we are beginning to understand the relationship between essential vitamins and minerals, and their impact on our brain. A 2019 study titled “Nutritional psychiatry: Towards improving mental health by what you eat” suggests our diet and nutrition can have a significant effect on mood and mental wellbeing, with a poor diet linked to the “exacerbation of mood disorders, including anxiety and depression”. Further research into the link is required, however what is evident is a diet high in fruit, vegetables, fish, grass fed meats and whole grains is associated with a reduced likelihood of depression.
Deficiencies, in particular a lack of vitamin B12 is related to feelings of fatigue, lethargy, depression and poor memory.[1][2] On the other hand, supplementation of Vitamin D has been found to improve symptoms of depression in adolescents[3], with a diet rich in polyphenols and polyunsaturated fatty acids having positive effects on cognitive performance, mood and reactivity to stress.[4][5][6][7][8]
As a Nutritionist in Camberwell, I have witnessed first-hand the impacts poor mental health can have on teenagers’ self-esteem, academic performance, personal relationships, and emotional development. Generally, it is not only the child who suffers, but the entire family as well.
Ensuring your child or adolescent eats a diet rich in whole foods, including fresh fruit and vegetables, good quality red meat, fish, wholegrains, nuts and seeds can have a protective effect on their mood and mental health. Each child is different, therefore seeking personalised advice from a qualified professional such as a qualified Nutritionist ensures that food allergies and intolerances are taken into account.
The Mediterranean diet, otherwise known as a diet rich in vegetables, healthy fats, wholefoods and fish can be a good starting point for parents who are looking to add more mood enhancing foods to their adolescents’ plates. In Australia alone it is believed that fewer than 5% of adolescents are eating the recommended servings of fruits and vegetables.[1]
To protect children against developing a poor or rigid relationship with food, it is always wiser to add foods to their diets rather than take away or restrict foods. Below is my recommendation for the top six foods parents can incorporate at meal times that have been shown to support better mental health and overall wellbeing:
1. Salmon – rich in omega-3 fatty acids
2. Nuts – high in polyunsaturated fats
3. Berries – contain polyphenols
4. Beef – high in B12 and iron
5. Sweet potatoes – source of fibre
6. Green leafy vegetables – rich in antioxidants
If you’re concerned about your child’s mental health, speaking to your local GP or a qualified medical professional can be a great first step in getting support. To find out more about how diet and nutrition can support improving mood, book a consultation today.
[1] https://www.sciencedirect.com/science/article/pii/S0924977X19317237?via%3Dihub#bib0133
[1] https://www.sciencedirect.com/science/article/pii/S0924977X19317237?via%3Dihub#bib0051
[1] https://www.sciencedirect.com/science/article/pii/S0924977X19317237?via%3Dihub#bib0008
[1] https://www.sciencedirect.com/science/article/pii/S0924977X19317237?via%3Dihub#bib0050
[1] https://www.sciencedirect.com/science/article/pii/S0924977X19317237?via%3Dihub#bib0084
[1] https://www.sciencedirect.com/science/article/pii/S0924977X19317237?via%3Dihub#bib0112
[1] https://www.sciencedirect.com/science/article/pii/S0924977X19317237?via%3Dihub#bib0113
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