Our brain is always “on.” It takes care of our thoughts and
movements, our breathing and heartbeat, our senses; it works hard 24/7, even
while we’re asleep. Our brains therefore require a constant supply of fuel. This
“fuel” comes from the foods we eat.
Many of us already know that when we make healthy food
choices we tend to feel better, and when we eat heavy, sugary foods we can feel
tired or sluggish. Therefore, it should come as no surprise that there is
considerable evidence to suggest that nutrition can have an impact on mental
health as well as physical health. What you eat directly affects the structure
and function of your brain and ultimately, your mood. This is especially true for young people.
Eating high-quality foods that contain lots of vitamins,
minerals, and antioxidants nourishes the brain and protects it from oxidative
stress (cell damage caused by free radicals produced when your body uses oxygen).
Diets high in refined sugars, for example, are harmful to the brain. In
addition to worsening your body’s regulation of insulin, they also promote
inflammation and oxidative stress. Multiple studies have found a correlation
between a diet high in refined sugars and impaired brain function, and even a
worsening of symptoms of mood disorders, such as depression.
Certain foods and dietary supplements, such as fish, fruits
and vegetables, and over-the-counter vitamins and supplements can have a
positive impact on young people’s mental health. For example, Omega-3 fatty
acids, which are found in fish and fish oil, are beneficial to neural
functioning.Vitamin D is another supplement that can positively affect
mental well-being. Multiple studies have linked vitamin D deficiency to
cognitive impairment, depression, bipolar disorder, and schizophrenia.
Therefore, many mental health professionals and physicians recommend regular
vitamin D intake.
Youth Dietary
Practices
Nutrition is especially important during adolescence due to
rapid growth and development. The onset of many psychiatric illnesses which coincide
with adolescence may be diminished by recommended dietary habits. Additionally,
behaviour patterns (such as eating habits) acquired during this time are likely
to influence long-term behaviours. However, getting young people to eat
healthier is not always easy.
“In a study of 141 adolescents in 7th and 10th grade from
two schools in St. Paul, Minnesota, researchers found that the factors that
most influence teens’ eating habits were: hunger or cravings; appeal or taste;
time available to them; their parents’ eating habits and schedules; and
convenience. Time considerations appeared to strongly influence participants’
food choices. Some additional barriers to eating well as reported by
participants were: healthy food, such as fruit and vegetables available at
school were bruised or “nasty”; healthier food choices were less convenient
because some fruits and vegetables require extra preparation time (e.g.
peeling, cooking); healthy foods were typically not served at fast-food
restaurants; participants also viewed fast-food as less expensive than
healthier foods”.
Dietary modifications that increase nutrition can be
introduced quickly with minimal to no health risks and could offer significant
improvements in physical health, self-esteem, and quality of life. Although
getting young people to eat healthy can sometimes be challenging, putting in
the effort to help young people eat better can improve their physical and
mental well-being. Parents and caregivers can help young people make healthy
food choices by keeping fruits and vegetables stocked at home while limiting
access to high-fat and sugary foods.
Changing one’s diet to include healthier food choices can be
challenging, especially for young people. It can take months or even years.
Encouraging, celebrating and modelling these behaviours as well as teaching
adolescents how to make quick, tasty, healthy foods can be very beneficial
especially as they transition into adulthood. Putting in the effort to
encourage adolescents to make smart food choices can help them build healthy
habits that could have a positive impact on their physical and mental health.
References
Walsh, R. (2011). Lifestyle and mental health. American
Psychologist, 66, 579-592.
Amminger, P. G., Schafer, M. R., Papageorgiou, K., Klier, C.
M., Cotton, S. M., Harrigan, S. M.,. . . Berger, G. E. (2010). Long-chain ω-3
fatty acids for indicated prevention of psychotic disorders. Archives of
general Psychiatry, 67(2), 146-154
Backman, D. R., Haddad, E. H., Lee, J. W., Johnson, P. K.,
& Hodgkin, G. E. (2002). Psychosocial predictors of healthful dietary
heavier in adolescents. Journal of Nutritional Education and Behavior, 34,
184-193.
Neumark-Sztainer, D., Story, M., Perry, C., & Casey, M.
A. (1999). Factors influencing food choices of adolescents: Findings from
focus-group discussions with adolescents. Journal of the American Dietetic
Association, 99, 929-937.
