“Let thy food be thy medicine, and thy medicine be thy food,” said Hippocrates in the late fifth century B.C. As ancient cultures recognized the impact of dietary choices on health, the link between food and well-being began to emerge. However, millennia later, many parts of the world, especially the United States, still struggle with making healthy food choices.
One study in 2021 reports that:
- 10.6% of all deaths were associated with poor diet, with cardiovascular disease as the leading cause of death
- 1.9 million deaths globally were attributable to high-sodium diets, making it the most impactful dietary risk
In another study, 92.7% of U.S. children and 86.0% of U.S. adults reported at least some junk food consumption on any given day.
Driving through an American suburb or along any highway, you’ll see signs for Wendy’s, McDonald’s, Chick-fil-A, Burger King, Popeye’s, Kentucky Fried Chicken, or other fast-food restaurants. Most of their “entrees” are loaded with high amounts of sodium, hydrogenated oils, trans fats, fructose, processed meats, and sugar. Many of these common ingredients have been linked to health issues, including heart disease, diabetes, obesity, and many forms of cancer. Yet many people aren’t aware of the impact fast food, junk food, and poor nutrition can have on mental health, particularly the mental health of adolescents.
Recent research has increasingly highlighted the connection between mental health and nutrition, shining a light on the impact our food choices can have on our mood, energy, and ability to focus. Poor nutrition can make mental health issues worse. Conversely, mental health disorders can lead to poor food choices.
The Reciprocal Relationship Between Nutrition and Mental Health
Nutrition influences our mental health through various pathways. For instance, certain nutrients are essential for brain health, protecting your heart and blood vessels and supporting cognitive function and mood regulation. However, certain mental health disorders, including anxiety or depression, can affect appetite and choice of foods, particularly in young people which leads to nutritional deficiencies making mental health issues worse.
To support a strategy for dietary intervention it’s important to understand how one impacts the other.
Prevalence of Youth Mental Health Disorders
It is estimated that globally one in seven 10-19-year-olds experience a mental disorder, a staggering 15% of conditions within this age group. Depression, anxiety and behavioral disorders are also among the leading cause of illness and disability within this age group. These statistics point to the importance of addressing mental health as not only a youth mental health crisis but a critical public health issue.
The Connection Between Diet and Brain Health
The brain needs a steady supply of nutrients to function optimally. Macronutrients include carbohydrates such as bread, rice, pasta, grains, fruits, starchy vegetables, beans, milk, and yogurt. Fats like nuts, seeds, oils, butter, sour cream, mayo, cream cheese, and proteins, including meat, poultry, fish, eggs, cheese, cottage cheese, plain Greek yogurt, and tofu, provide essential energy for brain function. Micronutrients such as Omega-3 fatty acids (found in salmon, walnuts and chia seeds) have been found to have a positive impact on mental health while vitamins and minerals contribute to digestion, hormone production and optimal brain function. For example, the B vitamins aid in converting nutrients into energy while vitamin C is required for the creation of neurotransmitters that send signals to the brain. Studies have shown that low levels of a vitamin as a result of eating a poor diet or being unable to absorb the vitamin can lead to depression.
The Brain-Gut Connection
Certain types of bacteria in the gut microbiota produce neurotransmitters such as serotonin which is responsible for boosting mood and dopamine which plays a role in controlling mood, sleep, learning, concentration, movement and other body functions. A deficiency or imbalance of either can have a profound effect on mental health. Low levels of serotonin are linked to depression. Having too little dopamine in some parts of the brain is linked to depression while having too much dopamine is linked to aggression and trouble controlling impulses.
The Mediterranean Diet v. The Western Diet
Research shows a strong link between diet and mood disorders and newer research is showing that consuming a Mediterranean diet consisting of fruit, vegetables, whole grains and lean proteins helps ease depression symptoms. The “Western diet” on the other hand, which typically includes a high intake of junk foods, processed foods, red meat, sugary sodas, and saturated fats, has been linked to an increased risk of mood disorders.
Teens and Junk Foods
Why are teens drawn to highly processed foods and junk foods? Most junk foods, high in sodium (salt) or sugar (sweet) provide comfort and instant gratification. Adolescents who are typically experiencing high levels of stress and anxiety, feelings of insecurity and emotional dysregulation are looking for ways to ease their teenage angst. Social media commercials including colorful and fun fast food ad campaigns also enhance the appeal.
Since the early 2000s, a steady stream of YouTube and TikTok influencers have been creating videos that glorify fast food. These videos show copious amounts of food, drive-thru pranks, or eating exclusively fast food for a day or a month, encouraging unhealthy eating habits among young viewers. One influencer ordered one of “everything on the menu” at McDonald’s at the drive-thru at a cost of $178. When social media content makes fast food appear “funny” or “cool” it’s easy to see how a teen could dissolve into making poor dietary choices.
Fortunately, one young YouTube influencer, Ryan Trahan, with 15M subscribers, is bucking the trend and has co-developed Joyride, a line of sour strips in four flavors: strawberry, green apple, blue raspberry, and pink lemonade. The low-to-no-sugar candy is 100% vegan, low-calorie, and low-carb. It contains 80% less sugar per serving than other similar candy brands and provides an excellent candy option for kids.
Strategies to Improve a Teen’s Diet
There are many steps parents and caregivers can take to help teens improve their diet and in turn, their overall mental well-being. Here are some tips and tricks to get started:
- When shopping for food, aim to fill your pantry with a variety of nutritious options that you enjoy.
If you find that your space has a lot of less healthy choices, don’t worry! You can gradually make changes to create a more balanced selection. Instead of trying to eliminate everything at once, consider swapping out a few items for healthier alternatives. For example, you might try yogurt-covered raisins or flavored rice cakes in place of some cookies, or enjoy low-fat ice cream or frozen yogurt as a treat instead of premium ice cream. Remember, it’s about balance and enjoying the foods your family loves while also incorporating more nutrients into your diet.
- Ask your teen to help with meal planning and preparation.
In our busy society, healthy food goes by the wayside for many of us, not just teens. Most of us don’t have time to plan meals and when working parents or caregivers get home, it can be challenging to put together a healthy dinner. Taking the time to plan weekly meals, batch cooking and making lists before shopping can go a long way toward making the week less hectic and far healthier.
- Nutritional Counseling
Most people aren’t aware that many insurance companies will pay for a nutritionist. A nutritional counselor will assess your diet and exercise habits and make recommendations to help you achieve your goals. Additionally, many teens will be more willing to listen to a professional about the benefits of healthy eating than they would a parent or educator.
- Cooking Classes and Community Workshops
Many communities offer cooking classes or workshops that make it fun to learn how to prep and cook a healthy meal. Consider giving a cooking class as a gift to your teen and their friends (it might be a welcome change from escape rooms and movie nights).
The link between food and mental health is clear. Many people, adults and teens find that eating healthier makes them feel better and helps with focus. Mindful eating habits, eating good, nutritious food ourselves sets a strong example for our teens and helps to set them up for good dietary habits and in turn, increase mental wellness.
https://www.mcleanhospital.org/essential/nutrition
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
https://nutrition.org/how-to-boost-mental-health-through-better-nutrition/
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health
