What is the connection between healthy eating and mental health?
Believe it or not, the food you eat can affect your mental health in many different ways. Your diet can influence your mood, energy and brain function. A balanced diet properly supports your teen’s developing body and their long-term wellness, emotional regulation and focus. A study found that, in 2017, only 7.1% of teens were meeting the recommended daily intake amount of fruits, and 2.0% of the recommended daily intake amount of vegetables.
Nutrients can influence neurotransmitters like serotonin and dopamine. Serotonin is linked to mood regulation, calmness and contentment, but can also affect digestion and metabolism. Dopamine is associated with the body’s pleasure and reward system.
How poor eating habits show up in teens
- Your teen may skip meals due to busy schedules, extracurricular commitments, such as sports or music, or oversleeping.
- You may notice your teen relying heavily on energy drinks or sugary snacks before bedtime, or for quick boosts.
- Teens may experience mood swings that seem linked to when they eat or what they eat.
- Teens may feel pressured by social media, leading to unhealthy food restriction or binge eating cycles.
- Your teen may stress-eat junk food during stressful times, such as exams or after social conflicts.
- Your teen may notice that anxiety, fatigue or brain fog improves when their nutrition improves.
5 ways nutrition supports your teen’s mental health
Stabilizing blood sugar improves focus and calmness
Blood sugar spikes or crashes can contribute to irritability, frustration and mood swings. Chronic low blood sugar can affect memory, focus and decision-making abilities. Eating regular and balanced meals can stabilize blood sugar. If your teen ever feels “hangry” and experiences emotional outbursts, this could be due to a crash after eating carbohydrates or added sugars.
Gut health influences mood and anxiety
Certain foods or food groups can help support and maintain steady energy and support your teen’s mood stability. For example, glucose is a key contributor in serotonin production. When serotonin production is disrupted, your teen may feel more anxious, hopeless or irritable. Foods like chicken, fish, eggs and plant-based proteins support the release of glucose. Fiber and probiotics can boost your teen’s gut. Our gut communicates with our brain, which can influence digestion, mood and behavior.
Omega-3s and whole foods support brain development
Nutrient deficiencies (such as vitamin B, iron or omega-3s) can impact concentration, energy and emotional resilience. Try adding healthy fats such as avocados, nuts and olive oil into your teen’s diet. These healthy fats support your teen’s brain health. Fatty fish, seeds and greens can support memory, learning and emotional regulation.
Hydration and balanced meals prevent fatigue
Dehydration can negatively impact focus, mood and energy levels. Even as little as 1-2% of a loss of body water can lead to fatigue, difficulty concentrating and reduced cognitive function. Similarly, eating whole foods, such as grains, brown rice and quinoa, can provide sustainable energy for your teen. You can combine proper hydration habits and nutrient-rich snacks to support long-term, steady performance for your teen.
Eating regularly helps regulate emotions
Eating smaller meals every three to four hours can prevent drastic drops in blood sugar levels. Also, building a predictable eating schedule routine can promote emotional stability in the body and brain, especially important during the teen years.
Lightfully supports whole-person teen care
At Lightfully Teen, our various treatment programs take a holistic approach to your teen’s physical and mental health and wellness. Our Intensive Outpatient Program (IOP) and our Partial Hospitalization Program (PHP) address nutrition, movement, therapy and peer connection while supporting your teen in living a balanced and fulfilling life. In any Lightfully Teen program, your teen will receive a fully customizable treatment plan, created by our experts and care teams, focused on the needs and goals of your teen.
Lightfully also offers Residential Treatment Centers (RTCs) for your teen. They can collaborate with their care team of licensed professionals to support their physical and mental health. Collaborating with professionals can help you and your teen learn more about practical, nonrestrictive, healthy eating.
As caregivers, you can continue to support your teen at home by reinforcing smart nutrition habits at home. At Lightfully Teen, the focus is not on weight loss. It’s on sustainable, healthy habit building for energy, focus, emotional regulation and mental well-being.
If you’re ready for support that truly sees your teen, we’re here. Take the first step with Lightfully’s evidence-based and deeply human approach to mental health care.
