Teens are still growing and developing while trying to balance increased work and social levels. Their bodies require large amounts of energy for growth alone, and when you add school, homework, sports, social events and jobs, it is not surprising that they can become tired. This is why it is very important for your teen to get the proper nutrition and eat a healthy diet.
Iron
Eating a healthy diet can help your teen reduce her level and frequency of fatigue. One of the biggest causes of fatigue in teens, especially girls, is anemia, or iron deficiency. Teens require higher levels of iron than adults to help them through growth spurts. Iron provides oxygen to your cells and helps with energy levels. Teens who are dieting or watching what they eat run the risk of not getting enough iron. Teens who are vegetarians or vegans are also at a higher risk for iron deficiency. Teenage girls are the most at risk, due to iron lost during menstruation.
Protein
Lack of protein and vitamins is another cause of teen fatigue. Eating protein helps to regulate blood sugar levels, which may help decrease energy fluctuations in your teen. Protein also promotes muscle and tissue growth and repair, which is necessary for a growing teen. Lean cuts of meat, fish, poultry, low fat dairy products and egg whites are excellent sources of protein for your teen. Protein rich foods are also often rich in iron.
Complex Carbohydrates
Carbohydrates are the body's primary source of energy. Ensuring that your teen is eating complex carbohydrates will help with his level of fatigue. Complex carbohydrates break down gradually, resulting in a blood sugar level and energy level that are overall consistent. Instead of fluctuating from high to low and back, as can happen from eating simple carbohydrates, your body maintains a more consistent level of energy. Whole grain breads and cereals, brown rice and sweet potatoes are good sources of complex carbohydrates.
Other Reasons for Fatigue
If your teen is eating a well-balanced diet and getting adequate sleep and is still excessively or constantly tired, you should consult your teen's physician. There are other health issues that may cause extreme fatigue, such as depression, drug and alcohol use, thyroid issues, heart and lung concerns and sleep apnea. Your teen's physician can help determine the cause of the fatigue in your teen and recommend the healthiest ways to treat it.
