According to the Centers for Disease Control and Prevention, one-third of all teenagers are overweight and 17 percent are obese. Today’s youth are eating too much and exercising too little. These teens, unfortunately, are more likely to suffer from anxiety and depression than kids that gravitate toward nutritional snacks and engage in frequent physical activity.
Much research — including, most notably, a 2011 study from the University of Melbourne in Australia — find that children who eat well have fewer mental health issues than kids who have poor diets. While this is something that parents have known for years, this long-term study highlights the connection between lifestyle and mental health. By choosing to eat nutritious food and doing moderate amounts of activity, it’s actually possible for teens to prevent mental health problems.
As a father, I know it can be challenging to get kids to develop new habits. As a therapist, however, I believe it’s a parent’s job to motivate children to expand their options. Consistently encouraging kids to try new foods or get off the couch will at least open their mind to the idea. Don’t argue, simply request that your teen take a chance and do something different.
[See: 10 Concerns Parents Have About Their Kids’ Health.]
Urging kids to change their diet is probably more difficult than motivating teens to engage in physical activity. One key to getting adolescents to choose nutritious foods is to create opportunities for kids to eat well. If parents regularly prepare healthy meals, kids will naturally appreciate and choose freshly prepared options. Also, stock the food cabinet with colorful snacks. A hungry teen will happily eat a banana when faced with limited choices.
Teens who eat balanced meals will feel positive changes in their bodies. Fruits and vegetable are critical during adolescence because they strengthen growing bones, regulate hormonal changes and boost the immune system. Unhealthy treats high in sugar and fat stimulate weight gain and makes children feel sluggish and lethargic. Poor diet negatively impacts sleep, energy levels and temperament.
Even so, meals are about more than simply eating healthy. Food is a way for families to come together and share each other’s company. When families enjoy eating together, kids are more likely to respect their parents’ requests. However, if most dinners are too focused on nutrition, kids will naturally resist. Balance is the key.
[Read: 5 Strategies to Nourish a Teen Who Refuses to Eat Breakfast.]
To further enhance a teenager’s mood, combine a good diet with regular activity. Exercising releases feel-good chemicals in the brain. Physical activity will send dopamine through the body, making even the most angst-ridden teen a bit more joyful. Taking that activity outside will further enhance mood, because sunlight, which is full of vitamin D, is a natural antidepressant.
Many teens feel they do not have the time to exercise, since they are busy with homework, part-time jobs and socializing with friends. Kids also think they must engage in a heart-pumping sport to net any real gains. But that’s not the case. Any activity that encourages a child to move is good for the body and the brain. A brisk walk with the family dog or a few minutes of hoops before dinner can make all the difference. The key is to exercise regularly.
Teens also need to be educated on the positive benefits of physical activity. While exercise builds muscle, more importantly, it is an excellent stress reliever. A bad day can be made better by a short run around the block or a game of tennis. Exercise is also a natural relaxant. Sleep comes easily a few hours after gym-time, as the body cools and the day’s tension is released. Less stress and better sleep is a winning combination that even a cranky teen will embrace.
[See: 11 Simple, Proven Ways to Optimize Your Mental Health.]
Family life is hectic, and creating an environment where teens make smart food choices and value exercise requires determination and planning. But creating a healthy home is worth the effort. As kids enter into adulthood, they continue the habits they developed earlier in life. Fit kids turn into fit adults who are confident, resilient and successful.
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How Proper Diet and Exercise Can Improve Your Teen’s Mental Health originally appeared on usnews.com
