Navigating the Teenage Years – Part 3

EAT WELL

Teenagers have a very high requirement for nutrients, and this is second only to during pregnancy and lactation. The best way for teenagers to make sure they’re getting these nutrients is to eat a diverse diet high in different coloured fruits and vegetables, whole grains (such as brown rice, quinoa, barley, and millet), nuts and seeds, legumes and beans, seafood, moderate amount of meats (or alternatives) and small amounts of good quality dairy (or alternatives if intolerant/allergic).

Choose healthy study snacks that are rich in protein, good fats for brain health, and complex carbs for energy.

Try some of these healthy snack options:

• Vegie sticks /baked corn chips with dips such as guacamole, white bean dip, babaganoush or hummus.
• Mix of nuts and seeds
• Protein/bliss balls
• Roasted chickpeas
• Hard boiled egg and a piece of fruit
• Apple slices with nut butter
• Muesli bar (preferably one with low sugar)
• Popcorn
• Full-fat yoghurt (avoid brands with added sugar and thickeners)

Get a good night sleep

Most teens get 7.5 hrs a night, but they actually need about 9 hours. This lack of sleep builds up what is known as sleep debt making them feel pretty lousy in the mornings, and can contribute towards anxiety and fatigue during the day.

For most teens, sleep is a low priority. They stay up late, often because they’re busy doing things, but it can also be because they have trouble falling asleep.

Normally our bodies work to a biological clock and this helps us to feel tired when it’s time to go to bed and then wakes us up at a regular time, but this clock isn’t working properly in teenagers.

There’s been several studies which have found that teens who get better sleep often perform better in academic and skill tests. Getting a good night sleep can give you a bigger advantage than anything else you can do. One study showed that when teens got a better night sleep, they improved their test scores by roughly 40% compared to when they slept poorly. That’s a pretty huge amount and goes to show the value of good sleep.

Keeping stress under control

It seems that now more than ever teenagers are susceptible to experiencing stress, and this can result in feelings of anxiety, anger, depression as well as sleep disturbances, hormone imbalances and immune problems.

Helpful methods of managing stress don’t vary too greatly to those for adults, but the key point is that teenagers need to be taught how to deal with stress. If possible, start lessons of mindfulness and stress management early (from primary school). Teens who don’t know how to cope with their stress are more likely to release the stress in the form of anger, behavioural issues or substance abuse, and often are unaware that these actions are a result of the stress they are feeling, and are also unaware of the impact stress is having on their mental and physical health.

Take up an enjoyable hobby – this can be anything from art, music, reading or going to the movies, anything that they look forward to.

Get physical – sport, particularly that with a social element to it can be a great way to burn off stress.

Talk it out – a trusted teacher, a family member, a friend, a counsellor. Anyone who will make them feel listened to, and allow them to express how they are feeling. Many teenagers report feeling unheard by their elders, which adds to their stress levels.

Mindfulness, meditation, relaxation – there are several smartphone apps that could be helpful. Some of my favourites are Headspace and Smiling Mind.

Journalling – getting the thoughts out of your head and onto paper is a great way to reduce stress

Herbal and nutritional medicine – If the above stress management techniques aren’t helping it may suggest that stress has been going on for too long, depleting vitamins and minerals that are essential for stress management. The worse the deficiency the more stress has an impact – a catch 22 situation. If this is the case, see a practitioner who can help to break the cycle with the correct supplements.

Herbal medicine

My favourite herb to help boost brain function, in particular in preparation for exam time is Bacopa (Bacopa monnieri). Also known as Brahmi, this herb has been used traditionally in Ayurvedic medicine as a ‘nervine’, and taken up more readily by western herbalists in the last decade or so to help with memory, mood and brain health.

Bacopa has been studied in both adults and children and found that it helps to boost cognitive function, at best when taken consistently for 3-4 months. There were no major side effects reported. These studies were performed using a specific extract of Bacopa known as BacoMind®.

Another extract of Bacopa, KeenMind (CDRI 08) has also been found in several studies to promote memory and concentration, as well as reducing the anxiety felt when under pressure when needing to multitask.

It is thought that some of the other mechanisms of Bacopa aid in it’s affect on cognitive function. Bacopa has been shown to reduce anxiety, reduce oxidation, reduce digestive spasm and promote healing of gastric mucosa, support thyroid function, and possibly aid in the treatment of epilepsy

While Bacopa is usually the staple for my exam readying, brain boosting herbal protocol I will often include other herbs which may be indicated, however this is usually based on the individual.

A student who experiences a lot of anxiety with digestive issues at the same time may be given some herbs with dual action for the nervous system and the stomach such as Lemon Balm, Manuka or Chamomile. A student who feels overwhelmed by stress and tired as a result may be given some adaptogens (herbs that enhance the bodies stress ability to deal with stress) such as Withania, Rhodiola or Siberian ginseng. Students whose sleep suffers may be given some herbs that help them deal with stress during the day, but a separate sleep formula for the evening. Sometimes there’s a combination of situations, and that’s where herbal medicine is so wonderful, as it can be individualised for each scenario.

If you are interested in seeking support for yourself, or perhaps you’d like an appointment for your son or daughter then please do not hesitate to contact me to organise an appointment. If you’re unable to make it into the clinic, skype consults are now available. Visit www.naturopathnsw.com.au for contact details.