Adolescent Nutrition and Mental Health

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.