Health Hotline Magazine | August 2023

Our kids are experiencing a mental health crisis. As the adults who love them, it’s critically important that we are aware of what is happening. As much as we’d like to, we can’t change the world, but we can be equipped with the information and tools to help our kids thrive. Good Mental Health Starts with a Good Diet Adolescents are notorious junk food junkies (my daughter has been raised on healthy food, yet, to my dismay, she still loves alllll the junk food; like one parent said, “It must be in their DNA to crave Sour Patch Kids and Takis”). Research confirms what us parents

know: Adolescents are among the demographic group that consumes the most ultra-processed foods (UPF) and drinks (e.g., soft drinks, candy, sugary breakfast cereals, packaged baked goods, chips, pizza, fries, etc.) A 2022 study found that participants aged 14-17 reported eating about eight servings of UPF every day, with boys showing a higher consumption than girls, while their consumption of fruits and vegetables were lower than recommended (on average, less than two servings per day). Higher consumption

...when the kids’ diets improved, so did their mental health.

of UPF was associated with a higher presence of depressive symptoms across the board, and behavioral problems like fighting or teasing others, not listening to rules, and not understanding others’ feelings, particularly among males. Female adolescents reported more depressive symptoms, anxiety, and internalizing problems. Previous studies corroborate these findings, including one recent study that found adolescents who consumed seven or more soft drinks a week had “significantly higher levels of anxiety and depression.” On the other hand, a healthy diet (at least a more balanced diet in which healthy food outnumbers junk food) goes a long way to support mental health and wellbeing. A study published in the journal PLOS ONE examined the diets and mental health of nearly 3,000 adolescents between the ages of 11 and 18 over the course of two years and then again two years later. Even when accounting for socio-economic status, gender, and physical activity, the kids with healthier diets had better mental health. The researchers qualified a healthy diet as two or more servings of fruit per day, four or more servings of veggies per day, and eating food from home versus restaurant/fast food. The researchers also found that when the kids’ diets improved, so did their mental health, while reductions in diet quality were associated with “declining psychological functioning” over the follow up period. I know it may be hard (impossible) to completely eliminate junk food from your tween/teen’s diet, but remember—it’s all about balance! Reassess Their Time on Social Media Seven hours may s m like a lot, but

In a moment of synchronicity, as I was writing this article, the U.S. Surgeon General issued a warning about social media use and young people, saying that “We are in the middle of a national youth mental health crisis, and I am concerned that social media is an important driver of that crisis—one that we must urgently address.” The report stated that “there are ample indicators that social media can have a profound risk of harm to the mental health and well-being of children and adolescents.” Research backs this up.

it’s the average time most t ns spend on scr ns.

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