During adolescence, young people develop the ability to think abstractly and move toward greater independence from their parents. They also are prone to mood swings, depression, irritability and acne. Parents sometimes wonder how to help their teens -- and themselves -- through this difficult period. One tool, backed by solid research, involves dietary modifications.
Probiotics
Adding probiotics to a teen's diet might reduce both mood swings and acne. According to a January 2011 article in "Gut Pathogens," acne, depression and anxiety often occur together, and the common denominator can be a lack of probiotics, the "friendly" bacteria in the intestines. Supplemental probiotics have been shown to improve the complexion and increase tissue levels of tryptophan, the precursor of serotonin, and omega-3 fatty acids, both of which are essential for normal moods.
Omega-3 Fatty Acids
Authors of a July 2011 article in "Expert Review of Neurotherapeutics" note that omega-3 fatty acids help regulate feelings of anxiety, depression and aggression. In fact, omega-3 fatty acid supplementation lowers anxiety in normal persons, according to a July 2011 study published in "Brain, Behavior and Immunity." The population of medical students in this study also had fewer markers of inflammation in their bloodstream. Other research cited in "Gut Pathogens" found that omega-3 fatty acid supplementation reduces the incidence of acne in many patients.
Magnesium and Zinc
Research shows that magnesium and zinc play a vital role in mood regulation. A study published in the July 1994 issue of "Acta Obstrcia et Gynecologica Scandinavica" found that women who suffered from premenstrual syndrome, PMS, had lower levels of magnesium and a lower zinc-to-copper ratio than normal controls. A later study, published in the March 2010 issue of the "Journal of European Clinical Nutrition," found that zinc supplementation reduced symptoms of anger and depression in young women.
Protein and Carbohydrate Balance
If irritability and anger are problems for your teen, try feeding him less protein and more carbohydrates. A study published in the February 1991 issue of "Medicine and Science in Sports and Exercise" found that young, healthy female cyclists placed on low-carbohydrate diets experienced significantly higher levels of tension, anger, depression and overall negative moods than women given either a moderate- or high-carbohydrate diet. Subjects eating the low-carbohydrate diet also felt less vigorous than persons on the moderate- and high-carbohydrate diets.
References
- "Acta Obstrecia et Gynecologica Scandinavica"; Plasma Copper, Zinc and Magnesium Levels in Patients With Premenstrual Tension Syndrome; C. Posaci, et al.; July 1994
- "European Journal of Clinical Nutrition"; Effect of Zinc Supplementation on Mood States in Young Women...; T. Sawada, et al.; March 2010
- "Gut Pathogens"; Acne Vulgaris, Probiotics and the Gut-brain-skin Axis -- Back to the Future?; Whitney P. Bowe, et al.; January 2011
- "Expert Review of Neuotherapeutics"; Therapeutic Use of Omega-3 Fatty Acids in Bipolar Disorder; V. Balanza-Martinez, et al.; July 2011
- "Brain, Behavior and Immunity"; Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students...; J.K. Kielcolt-Glaser, et al.; July 19, 2011
- "Medicine and Science in Sports and Exercise"; Alterations In Dietary Carbohydrate, Protein and Fat Intake and Mood State In Trained Female Cyclists; R.E. Keith, et al.; February 1991
