A 2019 study demonstrated that teenagers who spend three hours a day on social media double their risk of depression
Are you concerned about your child’s mental health? If so, you are not alone – current statistics show that 70% of parents report concerns.
When my latest book, Mental Health Crisis in Children and Teens, was about to go to press, Dr. V. Murthy, the U.S. Surgeon General, stated that the rise in youth mental health issues is “the defining public health crisis of our time,” and identified social media as a significant contributor to this problem. He called for urgent action, suggesting that the U.S. Congress should mandate the addition of a label to social media apps, similar to the warnings found on cigarettes and alcohol.
A 2019 study published in JAMA demonstrated that teenagers who spend three hours a day on social media double their risk of depression. Shockingly, the average time teens spend on social media is five hours a day. The internet has transformed many aspects of life, with both positive and negative effects.
The internet and social media, with its dark underbelly of body shaming, pornography, and cyberbullying, are affecting teens’ emotional and physical well-being in unprecedented ways. In addition, children and teens are much more vulnerable to the influence of various messaging. The digital world wasn’t built with children’s mental health and development in mind. Recently, many schools have prohibited the use of cell phones, and at home, parents can limit time spent by setting timers on iPads, video games, and other digital devices. Many families are also starting to have device-free weekends. Reading, art, outdoor adventures, sports, and other activities are also encouraged.
Why are children and teens so susceptible to mental health disorders?
According to neuroscience, the brain does not finish developing until the mid-to-late 20s. Brains “under construction” are much more susceptible to all the factors that can cause mental health problems. Multiple factors determine mental health outcomes.
SOME OF THE MORE COMMONLY RECOGNIZED FACTORS INCLUDE:
- Relationships with peers
- Confusion in terms of sexual identity
- Increased access to technology
- Cyberbullying
- Climate change
- Quality of home life
OTHER LESS COMMONLY RECOGNIZED BUT SIGNIFICANT FACTORS INCLUDE:
- Junk food diets
- Allergies
- Environmental toxins
- Electromagnetic frequencies (EMFs)
- The gut-brain relationship
- Chronic stress
- Nutritional deficiencies
- Obesity
- Skin disorders
- Self-image
When it comes to food, at a time when the brain needs the highest quality of nutrients, many kids and teens find it difficult to eat well. Parents and kids are constantly on the go and may not be aware of healthy food choices. Typically, kids fill up on fast food, go without meals, or snack all day on foods high in sugar and empty calories. The statistics on junk food consumption are sobering. Canadians get a minimum of 48% of their caloric intake from ultra-processed products, and in the United States, it is 67% of what children aged 2–19 consume. Ultra-processed foods contribute to learning and mood disorders such as anxiety and depression, impair cognitive function and emotional regulation, and can cause uncontrolled irritability and rage.
Tips to enhance nutrients in children and teens
It is difficult to consistently provide healthy meals for children with all the other demands on parents, and changing eating habits can be overwhelming. As a single parent with three growing boys, while attending medical school, dinner was always a challenge – I don’t like this, and I don’t like that – the food battle was often about vegetables. So, I made vegetable juice and said, “Plug your nose if you have to, but drink it!” They got their vegetables, and I found some peace of mind. Smoothies are a great way to help kids of all ages start their day by increasing their intake of necessary fuel for the body and brain. Start with a good-quality protein powder, then add frozen berries, banana, avocado, oat or almond milk, yogurt, and liquid omega-3.
Important supplements for the developing brain
In addition to a healthy diet, consider essential supplements, including a multivitamin for general nutrient support and omega-3 fatty acids for brain development. Children who seem to catch every cold going around will need additional immune-supportive nutrients, such as zinc, vitamin C, and vitamin D. These nutrients provide a solid nutritional foundation while you work to improve optimal health through healthy food and lifestyle choices. Do your best, keep it simple, and take it step by step. Making household changes with teens and kids, especially when your schedule is already overwhelming, can seem daunting. However, taking small, consistent steps can make a real difference. Gradually implementing changes and sticking to them will help you see improvements over time.
