While research supports exercise as one of the best ways to improve mental health, Leanne had a forerunner to exercise. While she agrees exercise is very helpful, she stressed the number one priority is whole foods because food is our fuel for fitness, physically and mentally. Leanne noted "whatever we feed ourselves, on a cellular level everything is affected!-- our hormones, our organs. If we don't have what it takes to build healthy neurotransmitters, to slow our bodies down at night, and rev them up in the morning... then it's no wonder the snowball effects happen." Leanne continues to illustrate the snowball effect in the life of a teenager. "So let's say a teen is living off of Trix cereal, bagels, mac n' cheese, and energy drinks. There isn't one phytonutrient [since they] are only in plants. [Teenagers] will quickly find they are lethargic. Maybe they sleep in late because they have no energy, and then they miss the sun. They aren't as active, they have low moods, and eat more junk to try and find energy. It is very cyclical. People don't know where to start and get overwhelmed." Long-term this affects the hormones, adrenals, brain development showing up in symptoms consistent with depression, anxiety, and moods swings.
With nutrition being so vital to our mental health here are so some practical tips Leanne recommended to help the teenagers in your life build a healthy mind.
- Depression: Vitamin D3 drops (2,000 units aka 2 drops) are a necessity. In the NW we sorely miss absorption of Vitamin D through the sun. Lack of Vitamin D can cause, among other things, depressive symptoms. Light boxes can also be helpful for some people with depression (Costco has them locally for under $50. Check out the reviews.).
- Anxiety: Vitamin B metabolizes stress and improves cognitive functioning. You can find Vitamin B in whole grains like oats, whole grain breads (Dave's Killer Good Seed is Kristal's favorite), nuts and avocado, spinach, and nutritional yeast. As there are many types of Vitamin B, a Vitamin B Stress Complex supplement can help for additional support to better manage stress.
- Memory & Moods: Ground Flax Seed (2 Tablespoons daily). Just like coffee, freshly ground is best for the maximum nutritional benefit. It can often be added to a smoothie or hot cereal with almost no change in taste. The Omega-3's in flax seed protect our neurotransmitters in the brain to improve memory and stabilize moods. 80% of Americans are deficit in their Omega-3's.
Developmentally, teenagers often struggle with the idea of good nutrition for two reasons: The benefits of good nutrition are not typically immediate but long-term. Teens often want a quick fix, an immediate result. Second, teenagers often feel invincible. Warnings about effects of junk food do not seem real because it is not an instant consequence. To get them on board, work with them, leading by example to make small changes. Find out what healthy foods they like. Prepare foods together since they are more willing to eat something they have participated in making.
Extra Tip: Vitacost.com is an inexpensive, quick access to high quality food and supplements.
NEXT MONTH: Part 2--Leanne and I discuss supplements and strategies avoid insomnia and get a good nights sleep. Proper sleep is crucial in healthy minds.
Leanne started and manages Engedi, a nonprofit coffee shop serving healthy smoothies and organic coffee/teas. My personal favorite is their Chai tea bought local from a native Indian now residing in Oregon. She also coaches people through her business Celebrate Nutrition in helping clients make better health choices promoting whole foods. One of her favorite pastimes is creating new healthy recipes. Like Celebrate Nutrition on Facebook and get regular healthy tips for daily living.
Disclaimer: Check with your doctor before making changes to your diet. Neither Leanne Ernster or Kristal Mathis are medical professionals. Please note not all mental health issues are related to diet but it is an important factor for many people.
