In the most recent surveys looking at mental health in Australia, almost 1 in 7 children and adults aged 4-17 had been diagnosed with a mental health disorder; nearly half (45%) of adults had been.1 [aihw] As parents, we want to do everything we can to protect our children and try to prevent these illnesses manifesting. Of course, this advice isn’t a cure-all. Sometimes, no matter what we’ve tried, our children will end up with a diagnosis of this kind, but by focussing on good nutrition and lifestyle modifications, we can help to reduce the risk.
Good food for good mood
Like most health states, people of all ages who have, or are at risk for, mental health disorders should aim for a varied diet including a range of fruits and vegetables, whole grains, meat or beans and tofu, nuts and seeds and a few treats. Try to keep sugary, fatty treats as a ‘sometimes’ food – there is some evidence suggesting that diets high in both saturated fat and sugar can affect a substance made in the brain called brain-derived neurotrophic factor (or BDNF); BDNF is often low in people with depression, and when levels increase symptoms of depression can improve.2 [O’Neil] There are a few nutrients we can make extra effort to include which have been shown to be protective against mental health disorders:
- Omega-3 fats: there are a number of ways that these fats might help to protect against depression. It might be that they protect the brain and its processes, or perhaps that they reduce inflammation (which is commonly seen in people with depression). [Grosso] Science isn’t sure yet, but we do recommend including them in the diet. Oily fish is an excellent source of omega-3s, but seeds like flax and chia, walnuts and soybeans are great vegan sources of omega-3s.
- Tryptophan: a necessary component of serotonin, the ‘happy hormone’ (low levels of this hormone contribute to both anxiety and depression), tryptophan cannot be made in the body and must be present in adequate amounts in the diet to ensure enough serotonin can be made. Higher intake of tryptophan has been shown to lead to lower rates of depression, irritability and anxiety.3 [Lindseth] Tryptophan is an amino acid – the building blocks of protein – so is usually found in high protein foods like poultry, eggs, dairy, peanuts and pumpkin and sesame seeds. If you prefer a protein powder or shake, look for one that is a ‘complete protein’ like Nuzest’s Clean Lean Protein, this means all the amino acids (and therefore tryptophan) are present.
- Pre and Probiotics: there is a reason our stomachs are sometimes called our “little brain”. We’ve long known that our brain controls our gut, but we now know that the gut can influence the brain, too. Remember serotonin that we talked about above? About 95% of serotonin is made in the gut,5 [banskota] so it’s important to keep our guts healthy. Taking pre and probiotics can improve the microbiota (the mix of bacteria living in our stomach and intestines), and can reduce anxiety and depression symptoms.6 [liang].
Along with a variety of fruits and vegetables and a full spectrum of vitamins and minerals, Nuzest’s Kids Good Stuff contains 3billion CFU probiotics plus prebiotics from flaxseed, psyllium husk and apple pectin to help protect all aspects of children’s health.
Other lifestyle tips
It’s usually best to approach any illness with a holistic approach – that means not just focussing on symptoms but looking at the body and mind as a whole, and trying more than one treatment. So while you make small tweaks to the diet, you could also encourage some of the following:
- Meditation and mindfulness can be a great practice for those with anxiety, depression and stress.
- Sleep can be disturbed in those with poor mental health, aim for good sleep hygiene .
- Exercise releases endorphins which can boost mood, even a short walk can be beneficial!
- Socialising can be hard when suffering with depression or anxiety; encourage your children not to isolate themselves and continue seeing friends.
This advice is intended to help your children boost their mood and reduce their risk of developing more serious mental health problems like depression and anxiety. If you suspect your child has a problem beyond low mood, it’s best to talk to your GP. Medication shouldn’t be feared! Work with your child’s doctor to find the best medication, if it’s necessary; your GP can also refer your child to a suitable therapist if needed.
- Australian Institute of Health and Welfare. Mental health services in Australia. Prevalence, impact and burden. 2020. Canberra: Commonwealth of Australia.
- O’Neil A, Quirk SE, Housden S, et al. Relationship between diet and mental health in children and adolescents: A systematic review. Am J Public Health 2014;104(10):e31-e42.
- Grosso G, Galvano F, Marventano S, et al. Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxid Med Cell Longev 2014;2014:313570.
- Lindseth G, Helland B, Caspers J. The effects of dietary tryptophan on affective disorders. Arch Psychiatr Nurs 2015;29(2):102-107.
- Banskota S, Ghia JE, Khan WI. Serotonin in the gut: Blessing or a curse. Biochimie 2019;161:56-64.
- Liang S, Wu X, Jin F. Gut-brain psychology: Rethinking psychology from the microbiota-gut-brain-axis. Front Integr Neurosci 2018;12:33.
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