Understanding The Relationship Between Mental Well-being and Physical health
The physical and mental health of teenagers and children both depend on each other. Factors such as nutrition, physical activity, quantity and quality of sleep, and an individual’s overall lifestyle are all components that can impact mental health by creating or balancing particular hormones/neurotransmitters that are necessary for mental stability. The same components can also help manage stress and physical activity, specifically by developing healthy coping mechanisms. The other way around, mental health can aid in nurturing physical health by allowing positive self-esteem, building up an individual’s resilience, and more.
The Role of Physical Activity In Mental Health
Exercising has been shown to have numerous benefits for teenagers and children a few of which include
- Improved concentration and stress reduction: when exercising, your body lets out endorphins which are known to help with concentration and sharper thinking. Endorphins can also improve a child/teen’s mood and alleviate feelings of stress.
- Sleep patterns: research has shown that allowing even small amounts of exercise can aid in regulating the sleep patterns of both children and teens.
- Social interactions: while a child or teen participates in team sports, it allows them to better develop their social skills aiding them in creating emotional stability.
- Mood improvements: Consistent physical activity has been associated with improved moods as well as significantly lower symptoms of anxiety in teens and children.
Nutrients and How They Can Effect Mental Well-being
Having a balanced diet is an essential part of the mental well-being of children and teens since it can affect factors such as their development cognitively, their emotional and physical well-being. Having a balanced diet has also been shown to significantly improve behavioral issues in some cases. Allowing your child/teenager to have a balanced diet including crucial nutrients such as vitamins, proteins, healthy fats, and minerals can often lead to stable blood sugar levels in turn aiding them in keeping up their energy levels, concentration, and mood.
A few of the several key nutrients that can enhance brain function as well as emotional well-being include:
- Vitamin D: Vitamin D has been shown to be an extremely important component in the development of the brain and the bones. Vitamin D is typically obtained from the sun but can also be in different dairy products or fish.
- Amino Acids: amino acids are crucial for assisting in the creation of particular proteins that can regulate your child/teen’s mood. Amino acids are often found in high-protein foods like meats, eggs, seafood, and nuts.
- Vitamin B12 and B9: both of these vitamins are necessary for the production of essential neurotransmitters such as serotonin and dopamine. A deficiency in B vitamins is often correlated with depressive symptoms or depression. These vitamins can be found in different red meats, leafy vegetables, and whole grains
The impact of processed foods and sugars on mental well-being
The consumption of processed foods and foods containing extremely high levels of added sugars has been seen to largely impact children’s and teens’ mental health. Processed foods often have a low concentration of vital nutrients while having a high concentration in things such as artificial additives, and unhealthy fats. Diets high in processed foods have been related to an increased likelihood of different mood disorders, depression, or anxiety, this is due to the fact that foods with high concentrations of the mentioned nutrients can cause an interruption in the production of certain neurotransmitters as well as an imbalance in blood sugar levels. It is recommended to have such foods in moderation due to the severity of their effects when consumed excessively.
Sleep and its Effects on Mental Health
A sufficient amount of sleep plays a crucial role in the mental health of both teens and children. It allows for healthy brain development, and emotional self-regulation, and enhances cognitive function. A lack of sleep or poor sleep can often lead to struggles with their emotional responses to stressors, as well as impaired cognitive functions. Insufficient sleep can also lead to struggles with decision-making and learning which are both skills that are crucial for children and teens.
