Teen Stress & Diet

Learning to cope with stress is a natural part of growing up for teenagers. Dietary changes and altered eating habits are common coping mechanisms of teens, but these changes are often unhealthy and can lead to other complications. Finding better ways to manage stress will help teenagers stay healthy both physically and mentally.

Overeating

Eating is one of the most common ways individuals cope with stress. As a comfort, stressed people choose high-calorie and high-sugar foods, often with little nutritional value. Teenagers are no exception, especially because many teens have access to unhealthy foods and snacks both at home and in school. Overeating for a short period of time may have no effect, but making a habit of eating as a coping mechanism can lead to long-term consequences for teens, such as obesity, increased risk for type 2 diabetes and social stigma. Choosing healthy foods and learning to cope with stress in other ways can help defer these complications.

Undereating

Loss of appetite and undereating are common symptoms of stress in teenagers and both can have negative effects on the body and mind. If prolonged, undereating can lead to weight loss and nutrient deficiencies. Teenagers are normally at risk for calcium and vitamin D deficiencies, in addition to iron deficiency in teen girls, and risk increases when the diet lacks adequate calories or healthy foods. Additionally, undereating can lead to lethargy and fatigue. Teens who are struggling to eat enough should choose nutrient-dense foods, such as fruits, vegetables, low-fat dairy and lean meat, along with healthy high-calorie foods like peanut butter, nuts and seeds.

Eating Disorders

Eating disorders can be life-threatening diseases. They affect individuals psychologically and physically. Although the exact cause of eating disorders is unknown, experts think stress is a major contributing factor. Most eating disorders begin in the teen years and 90 percent of them occur in females. Anorexia, bulimia and binge eating disorder are the common types of eating disorders. They can lead to complications including dehydration, cardiovascular irregularities, stomach problems and hormonal imbalances. Because of the serious nature of eating disorders, teens who display symptoms should immediately seek professional care. Early intervention and aggressive treatment, such as learning to cope with stress, generally result in better outcomes.

Management

The teenage years are full of stressful situations. If stress is causing a decrease in the nutritional quality of a teen's diet, either through overeating, undereating or wrong food choices, teens need to learn alternative ways to cope with stress. Some examples of healthy stress management techniques include practicing yoga, talking to friends, writing in a journal or exercising. Additionally, a well-balanced diet with plenty of fruits, vegetables, lean protein and dairy will provide the nutrients teens need for energy and focus.