Managing Anxiety and Building Resilience in Kids: How Nutrition Can Help

Managing Anxiety and Building Resilience in Kids How Nutrition Can Help

Anxiety used to be seen just as an innate condition of an emotionally fragile child or something triggered by significant life events. But medical science now understands more about the array of underlying physical and chemical imbalances that can trigger excess worry, anxiety and overwhelm.

This post will help you arm yourself with information about some of the life changing links between common nutrient shortfalls and metabolic imbalances, to help your child live a happier, healthier, calmer life whilst also building resilience in the longer term.

Picky Eaters?

If you have a child who is sad, angry or anxious then he or she may also be a picky eater too. If so, this could be a sign of where to focus. It has been well documented that there is a significant relationship between unhealthy dietary patterns and poorer mental health in children and adolescents. So, especially if changes in eating patterns started in the months running up to the mood changes or they have always struggled with eating a healthy diet, then this may well be part of the overall picture.

Sometimes even children with great diets face periods of difficulties with their mental health. This can still sometimes be due to nutritional shortfalls because of specific metabolic needs or due to a compromised ability to digest and extract the optimum nutrition from the food they eat.

For a child (or anyone) to cope with stressful and anxious situations, they need the right store of nutrients to produce the correct balance of neurotransmitters to keep them happy and calm. Ongoing worry and anxiety can in themselves deplete nutritional reserves further, so this is why the right diet and/or food supplement support is crucial.

A Happy Gut A Happy Mind

The scientific and medical communities now understand the importance of our individual gut microbiome and how it can directly change brain activity and behaviour via the microbiota-gut-brain axis (which includes the immune, neuroendocrine, and neural pathways). In turn, this relationship directly influences stress-related and psychiatric issues including anxiety, depression, and OCD.

A very important first step to help your child can be the supplementation of probiotics, particularly if your child has had several courses of antibiotics (recently or in the past), or tummy issues such as gas, constipation, bloating etc.

A healthy, balanced diet full of real food, (fresh natural ingredients), meat and fish, fresh veggies and fruit, healthy fat and minimal refined sugar and processed food will all support a healthy gut.

Does Your Child Have Enough Magnesium?

For centuries, magnesium has been used as a relief for many ailments including mood swings, insecurities, and headaches. Magnesium is crucial for the functioning of the central nervous system and optimisation of your mitochondria (the powerhouse of every cell in our body) and thus essential in the prevention of cell health.

During periods of stress, magnesium is quickly used up by the body, which in turn can create more anxiety, which then has the knock-on effect of again depleting the levels of magnesium through stress.

Historically we all ate a diet that included higher levels of natural magnesium; but modern food production techniques have dramatically reduced the amount of magnesium found in many food, increasing the need for supplementation and possibly increasing anxiety and mental health issues.

A fun and simple way to increase your child’s magnesium levels are adding Epsom salts to the evening bath. Natural food sources of magnesium include nuts, seeds, oily fish, dark leafy greens, bananas, strawberries, buckwheat, cocoa, molasses and natural yoghurt. Magnesium supplements might also be a good option to ensure your child’s stored levels remain consistent, especially if they have a narrow range of foods that they will eat.

High Cortisol

If the body perceives a threat or stressful situation it goes into “fight or flight” mode, and this can create physical sensations, such as, dizziness, a rapid heartbeat, difficulty breathing, sweatiness or shaky hands and feet. These are caused by a rush of adrenaline and other stress hormones that prepare the body to make a quick getaway or “flight” from danger.

Cortisol is one of the chemicals produced by our adrenal glands, instantly giving the body the energy to cope with stress or danger. However, if these cortisol levels stay high for a sustained period, i.e. we are constantly in a state of stress, it can lead to various health concerns and in little people and teenagers alike, these can include mental illness, weakened immune system, weight gain, poor sleep, and a restricted production of serotonin (our happy hormone). Often leading to a sense of overwhelm, anxiety, low energy and depression. These symptoms can also create cravings for foods high in sugar and carbs which sadly exacerbate the situation.

The simplest and arguably most effective solutions are changing your child’s diet and exercise. Avoid or cut down on foods with a high sugar content and reduce white carbohydrate intake. Try and ensure a meal isn’t just carbohydrates but includes protein and fat too. Look to increase protein-rich foods and healthy fats. Aim for every meal also have a good source of dietary fibre and fruit & veg. Additional considerations are ensuring your child’s diet is rich in omega-3, zinc and magnesium, introducing liquorice, chamomile and green teas. B vitamins can be helpful too.

Regular movement and exercise are great at reducing cortisol levels and thus relieving stress and anxiety. A good run around the park, kicking a ball, riding a bike or a simple walk in the countryside can make a big difference. Mindfulness and yoga are also great stress reducers for young kids and teenagers.

Lack of B Vitamins & Iron?

B vitamins and iron can play a key role in a supporting your child’s nutrition. Many children are unable to methylate efficiently, which means they can’t break B vitamins down into a usable form for the body and they need specialist methyl forms of these when taking supplements. Low levels of vitamin B12, B6 and folate are associated with some neurological diseases and psychiatric disorders. Often the production of neurotransmitters such as serotonin, dopamine, noradrenaline and adrenaline are inhibited, which directly impact on your child’s brain’s ability to create a balanced stable mood, sense of well-being and ability to feel happiness.

Blood tests or urine tests can be organised through a highly experienced naturopath or nutritional therapist to establish if your child needs supplementation. Grass-fed red meat, eggs, wholegrains and green leafy vegetables can help in the meantime.

More Omega-3?

Omega-3 essential fatty acids have had more research about mood and brain health than any other nutrient. Oily fish is the best way to get enough omega-3 to feed the brain, which in turn will help to calm anxiety and many other mental health problems.

Signs of an Omega-3 deficiency can include keratosis pilaris, a skin condition in which the top of the arms or even face are dry and rough bumps, often called chicken skin. Dry skin and hair and a thirsty child may also point towards a need for much more omega-3. If your child is allergic to fish or is a “fish-phobe” then other sources of omega-3 include flax seed, chia seed, walnuts, omega-3 rich eggs and organic milk.

Low Vitamin D?

With more children having high levels of screen time, indoors and living in colder climates north of the equator and overuse of sunscreen, most physicians now recognise supplementation of vitamin D as essential for many children.

Even for children living south of the equator, genetic variations called VDR can block the body’s ability to absorb vitamin D; and in this case, vitamin D levels will need ongoing support, sunshine or not.

Cod liver is the best natural form of vitamin D. Rosemary and sage help the body to absorb vitamin D, so use plenty of these herbs in your cooking to optimise your family’s vitamin D levels.

Inflammation

Inflammation within the body has recently been found to be linked to anxiety and depression. Inflammation is caused by the body’s natural defence mechanism to illness and disease as well as being the direct result of some diseases that are by nature inflammatory. To exacerbate the situation, once inflammation is switched on, it becomes self-perpetuating as inflammatory cytokines travel throughout the body causing oxidative stress to the powerhouse cells, the mitochondria. Inflammation markers have been shown to shoot up during depressive episodes and drop off in periods of remission.

Inflammation within the brain creates anxiety-provoking chemicals like quinolinate, in turn creating symptoms called “sickness syndrome” such as lethargy, sleep disturbance, decreased social activity, mobility, libido, learning, anorexia. Researchers have found patients with higher levels of inflammatory markers are more respondent to anti-inflammatory treatments than to antidepressants.

Inflammation within the body can be reduced through regular exercise (interval training has been shown to be particularly helpful), relaxation and meditation and healthy eating – a diet free from refined sugar, grains and carbs and preservatives and high in natural fats can help to dramatically reduce inflammation. The yellow Indian spice turmeric can help significantly with bringing down inflammation so add this to your cooking on a regular basis or add in a specialist turmeric supplement.


About the Author: Lucinda Miller (MGNI MRNI MH)

Lucinda has around 20 years of experience as a naturopath and gained a diploma in Naturopathic Iridology and Western Herbal Medicine (MGNI MRNI MH) from The Holistic Health College. In 2008 she gained a further diploma from Functional Medicine University and is a fully qualified NLP coach and mentor for kids with ADHD and Autism.

She is a full member of the Guild of Naturopathic Iridologists and the British Herbal Medicine Association and the Association of Master Herbalists. 

She is a mother of three children, aged from 8 to 16.

Find out more about Lucinda’s work on her website, naturedoc.co.uk or at The NatureDoc Shop, which stocks a wide selection of world-class child-friendly supplements to support your kids’ health needs and wellbeing. It is the proud UK supplier of Hey Warrior by Karen Young.

8 Comments

propolis 1000

Thanks , I have just been looking for information approximately this subject for ages
and yours is the best I have came upon till
now. But, what about the bottom line? Are you positive concerning the source?

Reply
Shannon

This is interesting in regards to my anxious child. He is a very picky eater and in addition to that has severe food allergies (milk & eggs). He is scared to eat most things that do not come from our own kitchen (and even then he questions if the food is safe). I’m just beginning my reading into helping him cope with anxiety and never thought diet may be a big part of it. Thank you for this insight.

Reply
Sim

This is brilliant.

I was able to completely remove my severe anxiety by including these supplements and reducing inflammation (eating more potassium in fruits and starchy carbs which helped my thyroid, which then helped my estrogen dominance which then stopped my iron loss).

One step can fix so many. Its like a domino affect. I wondered how many people knew of the anxiety and food/nutrients relationship. Looks like the knowledge is in good hands.

Reply
Tracey L Lee

Hello this article is so interesting. I have a child that has always had gut issues and her attitude to life is very negative and she seems to have little joy in her life. What would you suggest for someone like her. My husbands family has a history of depression or more of a serotonin lack as when they go on medication they are different people?

Reply
joelle

you seem to imply parents do not feed their kids properly…. but sometimes it is the kids themselves who refuse all healthy foods and systematically refuse to eat… so what would you recommend then?

Reply
Karen Young

There is nothing here that suggests parents aren’t feeding their children properly. Fussy eating is very common in young ones and generally has nothing at all to do with parents. It’s something many of us parents have wrestled with from time to to time.

The point of the article is that if you can, tweaking diet in certain ways can make a difference to mental health.

Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Follow Hey Sigmund on Instagram

Let them know …

Anxiety shows up to check that you’re okay, not to tell you that you’re not. It’s your brain’s way of saying, ‘Not sure - there might be some trouble here, but there might not be, but just in case you should be ready for it if it comes, which it might not – but just in case you’d better be ready to run or fight – but it might be totally fine.’ Brains can be so confusing sometimes! 

You have a brain that is strong, healthy and hardworking. It’s magnificent and it’s doing a brilliant job of doing exactly what brains are meant to do – keep you alive. 

Your brain is fabulous, but it needs you to be the boss. Here’s how. When you feel anxious, ask yourself two questions:

- ‘Do I feel like this because I’m in danger or because there’s something brave or important I need to do?’

- Then, ‘Is this a time for me to be safe (sometimes it might be) or is this a time for me to be brave?

And remember, you will always have ‘brave’ in you, and anxiety doesn’t change that a bit.♥️

#positiveparenting #mindfulparenting #parenting #childanxiety #heywarrior #heywarriorbook
The temptation to fix their big feelings can be seismic. Often this is connected to needing to ease our own discomfort at their discomfort, which is so very normal.

Big feelings in them are meant to raise (sometimes big) feelings in us. This is all a healthy part of the attachment system. It happens to mobilise us to respond to their distress, or to protect them if their distress is in response to danger.

Emotion is energy in motion. We don’t want to bury it, stop it, smother it, and we don’t need to fix it. What we need to do is make a safe passage for it to move through them. 

Think of emotion like a river. Our job is to hold the ground strong and steady at the banks so the river can move safely, without bursting the banks.

However hard that river is racing, they need to know we can be with the river (the emotion), be with them, and handle it. This might feel or look like you aren’t doing anything, but actually it’s everything.

The safety that comes from you being the strong, steady presence that can lovingly contain their big feelings will let the emotional energy move through them and bring the brain back to calm.

Eventually, when they have lots of experience of us doing this with them, they will learn to do it for themselves, but that will take time and experience. The experience happens every time you hold them steady through their feelings. 

This doesn’t mean ignoring big behaviour. For them, this can feel too much like bursting through the banks, which won’t feel safe. Sometimes you might need to recall the boundary and let them know where the edges are, while at the same time letting them see that you can handle the big of the feeling. Its about loving and leading all at once. ‘It’s okay to be angry. It’s not okay to use those words at me.’

Ultimately, big feelings are a call for support. Sometimes support looks like breathing and being with. Sometimes it looks like showing them you can hold the boundary, even when they feel like they’re about to burst through it. And if they’re using spicy words to get us to back off, it might look like respecting their need for space but staying in reaching distance, ‘Ok, I’m right here whenever you need.’♥️
We all need certain things to feel safe enough to put ourselves into the world. Kids with anxiety have magic in them, every one of them, but until they have a felt sense of safety, it will often stay hidden.

‘Safety’ isn’t about what is actually safe or not, but about what they feel. At school, they might have the safest, most loving teacher in the safest, most loving school. This doesn’t mean they will feel enough relational safety straight away that will make it easier for them to do hard things. They can still do those hard things, but those things are going to feel bigger for a while. This is where they’ll need us and their other anchor adult to be patient, gentle, and persistent.

Children aren’t meant to feel safe with and take the lead from every adult. It’s not the adult’s role that makes the difference, but their relationship with the child.

Children are no different to us. Just because an adult tells them they’ll be okay, it doesn’t mean they’ll feel it or believe it. What they need is to be given time to actually experience the person as being safe, supportive and ready to catch them.

Relationship is key. The need for safety through relationship isn’t an ‘anxiety thing’. It’s a ‘human thing’. When we feel closer to the people around us, we can rise above the mountains in our way. When we feel someone really caring about us, we’re more likely to open up to their influence
and learn from them.

But we have to be patient. Even for teachers with big hearts and who undertand the importance of attachment relationships, it can take time.

Any adult at school can play an important part in helping a child feel safe – as long as that adult is loving, warm, and willing to do the work to connect with that child. It might be the librarian, the counsellor, the office person, a teacher aide. It doesn’t matter who, as long as it is someone who can be available for that child at dropoff or when feelings get big during the day and do little check-ins along the way.

A teacher, or any important adult can make a lasting difference by asking, ‘How do I build my relationship with this child so s/he trusts me when I say, ‘I’ve got you, and I know you can do this.’♥️
There is a beautiful ‘everythingness’ in all of us. The key to living well is being able to live flexibly and more deliberately between our edges.

So often though, the ‘shoulds’ and ‘should nots’ we inhale in childhood and as we grow, lead us to abandon some of those precious, needed parts of us. ‘Don’t be angry/ selfish/ shy/ rude. She’s not a maths person.’ ‘Don’t argue.’ Ugh.

Let’s make sure our children don’t cancel parts of themselves. They are everything, but not always all at once. They can be anxious and brave. Strong and soft. Angry and calm. Big and small. Generous and self-ish. Some things they will find hard, and they can do hard things. None of these are wrong ways to be. What trips us up is rigidity, and only ever responding from one side of who we can be.

We all have extremes or parts we favour. This is what makes up the beautiful, complex, individuality of us. We don’t need to change this, but the more we can open our children to the possibility in them, the more options they will have in responding to challenges, the everyday, people, and the world. 

We can do this by validating their ‘is’ without needing them to be different for a while in the moment, and also speaking to the other parts of them when we can. 

‘Yes maths is hard, and I know you can do hard things. How can I help?’

‘I can see how anxious you feel. That’s so okay. I also know you have brave in you.’

‘I love your ‘big’ and the way you make us laugh. You light up the room.’ And then at other times: ‘It can be hard being in a room with new people can’t it. It’s okay to be quiet. I could see you taking it all in.’

‘It’s okay to want space from people. Sometimes you just want your things and yourself for yourself, hey. I feel like that sometimes too. I love the way you know when you need this.’ And then at other times, ‘You looked like you loved being with your friends today. I loved watching you share.’

The are everything, but not all at once. Our job is to help them live flexibly and more deliberately between the full range of who they are and who they can be: anxious/brave; kind/self-ish; focussed inward/outward; angry/calm. This will take time, and there is no hurry.♥️

Pin It on Pinterest

Share This