The news on teen mental health is out, and it’s worse than ever — especially when it comes to adolescent girls. A recent study found that 1 in 3 teen girls seriously considered suicide in the past year.
Depression rates have doubled in the past decade for all teens. While there is increasing evidence that social media and mobile devices are associated with these pernicious trends, it is clear that there are also other serious factors at play. And what we are finding strongly suggests that even if we could provide a qualified therapist for every single distressed teen (which we can’t), this wouldn’t address core issues at play that need to be part of the mental health solution.
With this in mind, I offer five scientifically-based, natural solutions for improving your teen’s mental health.
Nutrition
Teens are notorious for their consumption of junk food and fast food. But a recent study found that 67% of the calories that youth get from food come from ultra-processed food (UPF), which has risen significantly over the past two decades.
UPFs have little or no micronutrients, and so they do not help supply the brain with vitamins or minerals necessary for good mental health functioning.
Given that bodies and minds of our youth are constantly developing, it’s no surprise that poor nutrition is one reason rates of psychological problems with depression, anxiety and suicidality have reached epidemic proportions. As Dr. Bonnie Kaplan has noted, “Starving brains are driving the mental health crisis.”
As parents, there are many things we can do intervene with our teens in this area. In addition to bringing more natural foods in the home and reducing the availability of UPFs, families can prioritize (and even make fun) time spent making and preserving healthy recipes.
Parents should regularly learn and interact with their teens about nutrition (just as they do about academics and entertainment) and in some situations, consider seeking out broad spectrum micronutrients (with physician approval) that been scientifically shown to improve anxiety, mood, attention, and other areas.
Movement and the natural world
The second and third recommendation comes together, and it involves moving together more outside in the natural world, even in colder temperatures.
A large amount of scientific evidence indicates that regular movement is a key in improving mental health; in fact, exercise has been found to be as effective in treating mild to moderate depression as therapy and/or medication.
Similarly, studies have increasingly shown that being outside is essential for our mental health. Yet sadly, less than 30% of high schoolers get the prescribed amount of exercise per day.