Adolescent Development: Why What They Eat is so Important.

AAdolescent Development: Why What They Eat is so Important.

Thriving during the teenage years depends on so many things and a growing body of research is demonstrating the critical role of diet in adolescent development. 

A number of studies have now found a definite link between diet and mental and emotional well-being. If an adolescent in your life needs another very convincing reason to eat healthy, regular meals – here are two of them…

Diet and Cognitive Function

An Australian study, published in Journal of Child Psychology and Psychology, has found an association between dietary patterns at 14 years of age and cognitive function (memory, learning) three years later at age 17. 

The Study. What They Did.

602 participants, all 14 years old, had their dietary patterns identified as either being ‘healthy’ (high fruit and vegetables) or ‘Western’ (high intakes of take-away food, red and processed meat, soft drink, fried and refined food).

What They Found.

When tested on various cognitive tasks three years later, adolescents who followed a more Western diet were found to have diminished cognitive performance. Specifically, they showed longer reaction times and higher errors in a delayed recall task.

High intake of crisps, red meat and fried potato also had a negative impact on cognitive function.

In contrast, a higher intake of fruit and leafy green vegetables was found to be positively associated with improved cognitive performance.

Diet, Depression and Anxiety

Separate research out of Emory University has found that a high fructose diet can also compromise adolescent development by:

  • increasing symptoms of anxiety;
  • increasing symptoms of depression;
  • changing the way the brain responds to stress; and
  • causing long-term changes in metabolism and behaviour.

Fructose is a sugar found naturally in fruits and vegetables but it’s also added to many processed foods and drinks. 

Adolescence is a critical time for brain development so an adolescent brain is particularly vulnerable.

At this stage research has only been conducted in rats, chosen because they have a similar genetic and biological makeup to humans. Results are often replicated in human trials.

 The Study. What They Did.

As part of the research conducted at  Emory University, adolescent and adult rats were given either a standard or a high fructose diet.

What They Found.

After 10 weeks the adolescent rats had a different stress hormone response to a stressful situation. The adult rats who were given the high fructose diet did not show this effect.

In the adolescent rats, a genetic pathway in the brain that helps regulate the brain’s response to stress was also changed.

 

And finally …

Further research is humans is necessary, but there is a strong sign that a high fructose diet throughout adolescence worsens the symptoms of depression and anxiety, and changes the way the body and the brain respond to stress.

The importance of a healthy diet to physical well-being has long been established but we are learning more and more about it affects mental health. Eating well during adolescence can be the edge they need to thrive. 

 

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The more we treat anxiety as a problem, or as something to be avoided, the more we inadvertently turn them away from the safe, growthful, brave things that drive it. 

On the other hand, when we make space for anxiety, let it in, welcome it, be with it, the more we make way for them to recognise that anxiety isn’t something they need to avoid. They can feel anxious and do brave. 

As long as they are safe, let them know this. Let them see you believing them that this feels big, and believing in them, that they can handle the big. 

‘Yes this feels scary. Of course it does - you’re doing something important/ new/ hard. I know you can do this. How can I help you feel brave?’♥️
I’ve loved working with @sccrcentre over the last 10 years. They do profoundly important work with families - keeping connections, reducing clinflict, building relationships - and they do it so incredibly well. @sccrcentre thank you for everything you do, and for letting me be a part of it. I love what you do and what you stand for. Your work over the last decade has been life-changing for so many. I know the next decade will be even more so.♥️

In their words …
Posted @withregram • @sccrcentre Over the next fortnight, as we prepare to mark our 10th anniversary (28 March), we want to re-share the great partners we’ve worked with over the past decade. We start today with Karen Young of Hey Sigmund.

Back in 2021, when we were still struggling with covid and lockdowns, Karen spoke as part of our online conference on ‘Strengthening the relationship between you & your teen’. It was a great talk and I’m delighted that you can still listen to it via the link in the bio.

Karen also blogged about our work for the Hey Sigmund website in 2018. ‘How to Strengthen Your Relationship With Your Children and Teens by Understanding Their Unique Brain Chemistry (by SCCR)’, which is still available to read - see link in bio.

#conflictresolution #conflict #families #family #mediation #earlyintervention #decade #anniversary #digital #scotland #scottish #cyrenians #psychology #relationships #children #teens #brain #brainchemistry #neuroscience
I often go into schools to talk to kids and teens about anxiety and big feelings. 

I always ask, ‘Who’s tried breathing through big feels and thinks it’s a load of rubbish?’ Most of them put their hand up. I put my hand up too, ‘Me too,’ I tell them, ‘I used to think the same as you. But now I know why it didn’t work, and what I needed to do to give me this powerful tool (and it’s so powerful!) that can calm anxiety, anger - all big feelings.’

The thing is though, all powertools need a little instruction and practice to use them well. Breathing is no different. Even though we’ve been breathing since we were born, we haven’t been strong breathing through big feelings. 

When the ‘feeling brain’ is upset, it drives short shallow breathing. This is instinctive. In the same ways we have to teach our bodies how to walk, ride a bike, talk, we also have to teach our brains how to breathe during big feelings. We do this by practising slow, strong breathing when we’re calm. 

We also have to make the ‘why’ clear. I talk about the ‘why’ for strong breathing in Hey Warrior, Dear You Love From Your Brain, and Ups and Downs. Our kids are hungry for the science, and they deserve the information that will make this all make sense. Breathing is like a lullaby for the amygdala - but only when it’s practised lots during calm.♥️
When it’s time to do brave, we can’t always be beside them, and we don’t need to be. What we can do is see them and help them feel us holding on, even in absence, while we also believe in their brave.♥️
Honestly isn’t this the way it is for all of us though?♥️

#childanxiety #parenting #separationanxiety

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