My latest contribution to Western Sydney Mums’ Hub is the first of a three parter, focused on teenage health.
A few years ago I held a talk about some ways to nourish your teenager through diet and how to navigate the tricky periods of these years such as puberty, exams and their changing brains. I have covered this topic again, and started off by talking about the teenage brain and the changes it goes through.

Photo by Zhivko Minkov on Unsplash

The Teenage Brain

Teenagers aren’t just smaller adults. Their brains are quite different in functioning and this keeps going until the 20s and 30s.
When entering puberty the brain goes through a rapid growth spurt which is very similar to what happens in small babies.

There is a growth spurt in the frontal cortex before puberty starts, with a thickening of the grey matter in this area. The grey matter of the brain is where the thinking and processing happens, and the white matter is where the transport of messages occurs.

The brain matures in a back to front pattern, with the frontal and temporal lobes being the last to mature. The frontal lobe is the home of planning, organisation, impulse control and reasoning.

These changes help to explain why teenagers have such a hard time regulating their mood swings. The hormonal changes can bring the mood swings on, but the changes in the brain mean that can’t regulate their behaviour, and are less likely to make more rational decisions.

Teens have a harder time analysing the emotions of others, and are more likely to perceive anger and threat in others, where there may not be. They are more likely to have a ‘gut reaction’ to these ‘threats’ as well.

In a study where teenagers were shown pictures of adults with various facial expressions, which adults would normally interpret as emotions of fear or concern were often interpreted by teens as shock and anger.

Pruning of the Brain

There is also a process that occurs that is essentially like ‘pruning’ or a use it or lose it process of certain cells and connections. Choosing which habits are practised more regularly in this time is important, because for most people opting for the academic, sport or music sort of pathways rather than the video gaming pathways. The adolescent brain is very versatile and can adapt to the environment very well.

Having an immature frontal cortex also means their ability to perceive risk and consequences is quite low. Not wearing helmets, performing more daring moves on their skateboard or even having unprotected sex and drug taking are examples of this. Teens usually feel that the risk is outweighed by the reward in these instances.

It’s not that teens are dumb by any means, in fact they are at a peak time for learning and processing and making new pathways in their brain. They can be amazing at solving puzzles, memorising things and learning new tasks like languages and music, but can have difficulty with analysing emotions and correctly assessing consequences of risks.

Mood swings

Apart from zits, one of the other more well known problems that teenagers can struggle with is mood swings.

Thinking about how their brain develops, it’s a bit easier to understand how teenagers have a much harder time processing their emotions as well as accurately perceiving the emotions of others.

In addition to that, teens are also going through a time where they’re trying to discover their place in the world. A lot of teenagers report feeling frustrated because they’re being told to act like adults, but they’re not getting treated like adults.

It’s a hard time for parents as well, because the way that you would have dealt with your younger child’s problems is quite different to the way you would deal with teenage problems, and a lot of the time you’re in a position where you are being pushed away and you don’t even know what they’re upset about.

Depression can affect teenagers, with 5% of teens experiencing depression to such a degree that it warrants treatment. Thankfully with the way the brain is continually reprogramming itself during the teenage years it can be very responsive to interventions.

If you suspect your teenager has depression, there are a few things you can do:

• You can try to talk to them. If they’re not forthcoming with a general discussion, try asking more specific questions related to those indicators of depression
• Encourage them to talk to someone they feel comfortable with
• Talk to your doctor
• Seek counselling
• Or See a qualified natural therapist

How to reduce mood swings:

There are a few ways that you can help to reduce the severity of mood swings, by reducing the fluctuations of hormones and blood sugar levels that impact on neurotransmitters and brain function.

• Eating a low GI diet will prevent blood sugar level fluctuations which can upset moods
• Eating a nutrient dense diet can help provide the brain with nutrients it needs for a calm mood. In particular, magnesium, zinc and B vitamins.
• Exercise can release endorphins which improve mood.
• Get 9 hours sleep a night, with a regular sleep routine.
• Employ stress management techniques such as mindfulness, journaling, exercise or meditation.
• If severe, consult a practitioner.

Tips for a Low GI, nutrient dense diet

Ensure there’s plenty of good fats such as coconut oil, butter, nuts and seeds, olive oil and avocado. Nut butter and almond butter are a great snack idea and really help to satisfy hunger.

Beans, legumes and brown rice are a cheap way to add in some extra fibre, complex carbs and calories. Have a side of these with your main meals, and make dips with beans for some extra sustenance throughout the day. To reduce the gas you can experience with them, use dried beans, soak them overnight then cook on the stove for a few hours, rather than buying the tinned. You can keep them in the fridge for about a week.

Aim for 2 to 3 pieces of fruit a day, and at least 5 serves of vegetables a day. Starchy veg like sweet potato, potatoes and pumpkin are a great source of calories and have plenty of fibre.

If you choose, you can use Meat, chicken and fish for additional protein.

Whether you choose to include grains and dairy in the diet depends on the individual, but if there’s no intolerance than yoghurt and cheese are a good addition, and melted cheese can help make a lot of veg more palatable for fussy teens.

READ PART 2 HERE

The post Surviving the Teenage Years – Part 1 appeared first on Alison Mitchell Naturopath.

In the Media:

Published in Australian Natural Health: Eat Yourself Happy

If you’ve noticed your mood hasn’t been as vibrant as usual lately, one of the first things to consider is tweaking your diet. It never ceases to amaze me what amazing results can be produced with small dietary changes.

Pick up a copy of Australian Natural Health this month to have a read!

The post Eat Yourself Happy appeared first on Alison Mitchell Naturopath.

PMS stands for Pass My Shotgun, Pardon My Sobbing, Perpetual Munching Spree, Pimples May Surface…

PMS jokes are everywhere, as it is probably the most common female hormonal disorder. Many women accept monthly changes to their mood, appetite, energy and sleep patterns as an annoying but inescapable part of life, and yet PMS is a treatable condition. In Australia, it is estimated that up to 75% of women experience PMS at some time in their lives, with 18% of women suffering the more severe form – premenstrual dysphoric disorder (PMDD). PMS and PMDD are often poorly recognised, let alone diagnosed or treated.¹ These conditions can have a severely detrimental effect women’s lives, but PMS can be easily and effectively treated with diet, exercise and Natural Medicines.

What causes Premenstrual Syndrome?

As you would expect, most of this havoc is due to hormonal imbalance, however very commonly it is existing nutritional deficiencies, as well as diet, stress and exercise combined, that really tips you over the edge.

Studies have shown that women who experience PMS have excessive amounts of oestrogen which causes relatively lower levels of progesterone compared to women who don’t². Not everyone is the same of course, and some women may have low progesterone but not necessarily excess oestrogen.

The psychological symptoms

Progesterone has a metabolite called allopregnanolone, which acts in the Central Nervous System  by interacting with the sedating GABA A receptors to positively affect mood and behaviour, whilst improving stress response and cognitive function.³

When progesterone and its metabolites are low, less of the calming effect from the GABA receptors are experienced so you can experience all sorts of mood imbalances such as irritability, anxiety or depression. On top of this, oestrogen has excitatory effects in the CNS by acting on the glutamate system, so women with excess oestrogen often feel wound up and irritable. ⁴

The physical symptoms

A common complaint with PMS is fluid retention. High prolactin (another reproductive hormone) is associated with cyclic breast tenderness and fluid retention. Prolactin naturally elevates during the second half of your cycle and may be further increased by stress, low blood sugar and high oestrogen. Aldosterone (a hormone produced by the adrenal glands) also contributes to symptoms of fluid retention, contributing to weight gain and bloating. Stress is the key driver of high aldosterone. Interestingly, stress may also reduce your sensitivity to progesterone.⁵ Another relatively common symptom accompanying this time is latent virus activation e.g. getting cold sores at that time of the month.

What can we do about it?

The specific treatment varies on the woman as everyone experiences PMS differently. The core focus is to use nutritional supplements and herbal medicine which can help to balance hormones, support stress levels and reduce unpleasant symptoms. In clinic I use high strength herbal medicines which includes use both liquid and tablet forms, all of which are stringently tested for quality, safety and the strength of the active parts. Working towards a healthy eating (diet) and balancing lifestyle factors (e.g. reducing stress) is important as well.

One of the main herbs Naturopaths use for treating PMS is Vitex (Vitex agnus castus, also known as Chaste tree). It is best taken first thing in the morning for two or three months to see results. Various studies have demonstrated that Vitex supplementation significantly improves the spectrum of premenstrual symptoms over a period of three months. One study showed that symptoms of irritability, breast fullness and bloating were improved by 50%,⁶ whilst another found that 93% of 1634 participants reported an improvement or complete remission of symptoms monitored, including depression, anxiety, food cravings and fluid retention.⁷ Furthermore, by normalising the luteal phase, Vitex has been shown to improve fertility in women with luteal phase defect.⁸ In a study on infertile women with pathologically low progesterone levels, a dose of 36 mg of dried fruit daily improved fertility rates by approximately 15% within three months.⁹

Peony (Paeonia lactiflora) and Dong quai (Angelica sinensis) are also great hormonal regulators specific for PMS and menstrual irregularities.¹⁰

To support mood and stress levels there are herbs that calm the nervous system and balance GABA levels such as Passionflower (Passiflora incarnata), herbs to support adrenal gland function such as Rehmannia (Rehmannia glutinosa) and Licorice (Glycyrrhiza glabra); and adaptogens – herbs that help you ‘adapt’ to stress such as Siberian ginseng (Eleutherococcus senticosus) and Withania (Withania somnifera).

To further support your nervous system it’s important to ensure you don’t have nutritional deficiencies that will leave your nervous system frazzled. For example, B vitamins and magnesium are crucial for combating stress and so many people are deficient these days. Your body uses more of these when you’re stressed so if you lead a stressful, busy lifestyle at times then you most likely need top up with some supplements to get you back on track.

As well as having a diet that is high in protein, fibre and good fats (these are all crucial!), there are key nutrients that are needed for blood sugar regulation, such as chromium and magnesium, to improve carbohydrate metabolism and blood sugar control.

Vitamin B6 – for production of neurotransmitters, essential fatty acid metabolism, oestrogen metabolism, and progesterone support.

Magnesium – to reduce cramps, to support mood, for blood sugar control, to reduce aldosterone, and support energy production. Intracellular (but not plasma) magnesium levels have been found to be lower in women with PMS, so women who are deficient in magnesium are more likely to suffer from PMS.

Calcium – this is also important for nervous system support, and to regulate the control of muscular contraction and relaxation. Interestingly, symptoms of calcium deficiency are similar to many PMS symptoms and in some women PMS may be due to underlying calcium dysregulation which may be driven by vitamin D deficiency.

Chromium – essential for blood sugar level control, insulin production and pancreatic health. Chromium deficiency can lead to more sugar cravings and blood sugar fluctuations.

Omega fatty acids – Omega 3 is important for healthy prostaglandin levels, and a deficiency of Omega 3 can cause a variety of symptoms such as menstrual and premenstrual cramps, depression, irritability, dry/rough skin, acne and cravings for oily and fried foods.

If you’re someone who really suffers in the lead up to your period each month, it’s certainly worth getting some professional advice from a naturopath about the key elements of treatment for you. It’s something that many women seem to think they just have to endure and put up with, without looking into ways they could reduce their symptoms. If you’re one of those people – now you know there are things you can do, so why not give naturopathy treatment a try?

READY TO DISCUSS YOUR HEALTH NEEDS?

CONTACT ME TO MAKE AN APPOINTMENT

1. Halbreich U, Borenstein J, Pearlstein T, Kahn LS. The prevalence, impairment, impact and burden of premenstrual dysphoric disorder (PMS/PMDD). Psychoneuroendocrinology 2003; 28(3): 1-23.
2. Wang M et al. Relationship between symptom severity and steroid variation in women with premenstrual syndrome: study on serum pregnenolone, pregnenolone sulfate, 5a-pragnane-3,20-dione and 3a-hydroxy-5a-pregnan-20-one. J Clin Endocrinol Metab 1996; 81: 1076-1082.
3. Monteleone P et al. Allopregnanolone concentrations and premenstrual syndrome. Eur J Endocrinol 2000; 142: 269-273.
4. Backstrom I et al. Pathogenesis in the menstrual cycle-linked CNS disorders. Ann N Y Acad Sci 2003; 1007: 42-53.
5. Kumar S, Mansel RE, Scanlon MF, Hughes LE, Edwards CA, Woodhead JS, Newcombe RG. Altered responses of prolactin, luteinizing hormone and follicle stimulating hormone secretion to thyrotrophin releasing hormone/gonadotrophin releasing hormone stimulation in cyclical mastalgia. Br J Surg 1984; 71(11):870-3.
6. Loch EG et al. Treatment of premenstrual syndrome with a phytopharmaceutical formulation containing Vitex agnus castus. J Womens Health Gend 2000;9(3):315-20.
7. Berger et al. Efficacy of Vitex agnus castus L. extract Ze440 in patients with premenstrual syndrome. Arch Gynecol Obstet 2000; 264 (3): 150-3.
8. Wuttke W et al. Chaste tree (Vitex agnus-castus)- pharmacology and clinical indications. Phytomedicine 2003; 10(4): 348-57.
9. Bone K. Clinical Guide to blending liquid herbs. Churchhill Livingstone 2003, p 145.
10. Sakamoto S et al. Pharmacotherapeutic effects of kuei-chih-fu-ling-wan on human uterine myomas. Am J Chin Med 1992; 20 (3-4): 313-7.

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