They're becoming teenagers! How to feed your teen's brain to keep them balanced

It happens so suddenly! One minute they're all cuddles and bedtime stories, and the next their feet are bigger than yours, they want a phone and YouTube is a form of news and entertainment.

Watching your child grow through the teenage years can be overwhelming. It's a time of change. They look to you less for reassurance and comfort. They have new strong opinions and are not afraid to share them. You feel you are losing them, but are proud of the young people they are becoming.

In his book, Brainstorm: The Power and Purpose of the Teenage Brain, Daniel Siegel describes the changes in the adolescent brain as the development of four features. These features are changes in the fundamental circuits of the brain and affect how teens act and react to the world around them. These four features of the teen brain are:

1. Novelty seeking

The teenage brain develops an increased drive for reward that brings motivation to try new things and feel life more fully. Teens are more open to change and they living passionately. This can also lead to risk taking behaviour and impulsive actions.

2. Social engagement

Teens connection to their peers is enhanced, creating new stronger friendships. Teens start to rely on supportive friendships rather than family. This can also lead to isolation from adults and their more balanced reasoning.

3. Increased emotional intensity

Teens feel an emotional intensity that can be filled with a zest for life. This can also lead to intense emotions of moodiness, impulsivity and intense reactions.

4. Creative exploration

The teenage brain develops an expanded sense of consciousness. They question the status quo, perceiving the world in new ways. This can also lead to a crisis of identity and a lack of purpose and direction.

We often see the teenage years as something to dread. Our children will change, become moody and withdrawn. We won't know what they are up to and they won't be honest with us.

What is interesting about Siegel's view on adolescence is the potential for the teen years to be a positive experience. We can recognise and begin to understand these brain changes as positive and full of potential. We can support our teenagers to thrive.

Let's look at ways to support the teenage brain.

During the teenage years, the brain has increased levels of neuroplasticity. Neuroplasticity is the ability of the pathways in the brain to change and adapt. Brain cells, called neurons, form new connections with other neurons. If we think of the brain as a planet, neuroplasticity is bridges built between islands. These new connections are created as a response to new information, and they lead to learning.

An excellent way to support neuroplasticity is with oily fish. If we think of the bridges between islands analogy, the omega 3 contained in oily fish are the building blocks used to build the bridge. Omega 3 is used to form myelin, the 'wrapper' around neurons that helps information to travel faster.

You can find omega 3 in oily fish such as salmon, mackerel and anchovies, and in others foods like walnuts, kiwi and seaweed.

The teenage years are also a time of increased dopamine. Dopamine is a neurotransmitter, a chemical that travels between neurons, between the islands, to bring information. Each neurotransmitter brings a different type of message, and dopamine is responsible for feelings of pleasure, as well as for how we plan and move. Dopamine is most famous for it's feelings of reward. Think of that moment when the kids are in bed, the house is quiet and you finally get a moment to eat chocolate. That feeling is dopamine. Or when you complete something tricky and get that rush of satisfaction... that's dopamine.

For teenagers, increased dopamine leads to an increase of the novelty seeking behaviour that Daniel Siegel describes. Teenagers are extremely drawn to rewards, which include sweet and calorie dense foods. How many of us have seen teenagers eating junk food with their friends instead of lunch? Or cramming sweets between meals then rejecting food?

While it isn't possible to remove junk food from a determined teen, it's important to remember that these foods won't undo the nourishment they get at home. Try to encourage your teen to include smoothies with their breakfast or as an after school snack. Try a mix of berries and a handful of spinach or kale. You can use water, milk or plant milk and add a tablespoon of nut butter and a banana for an energy boost. Teenagers need more protein, so this is a great time to add in a natural protein powder if they are not eating complete meals.

Teens need more iron. This is especially important for teen girls when they start menstruation, and for teen boys to support the rapid muscle growth that takes place in the mid teen years. Foods such as red meat, beans, spinach, quinoa and pumpkin seeds are excellent sources of iron. A simple way to add iron to all of your home cooked meals is by cooking with cast iron pans.

Teenagers also need to be a part of the decision. It is unlikely that your teen will agree to changes to their diet unless they are part of the decision. They need to understand why, to buy in. Here are 3 simple ways to work together to support your teenager's brain health:

1. Cook together

Choose meals that are fun to cook. This is also the perfect opportunity to teach them the basic recipes they will need for early adult-hood. Let your teen decide what to cook, then prepare the ingredients so they are ready to dive in. Think of the instant reward their brain craves... meals should be quick to prepare and eat!

2. Encourage teenagers to cook for themselves and their friends

A teenager's desire for independence and to find their own way can lead to great success in the kitchen if they are given the opportunity and the right tools. Homemade pizza is a great option. Buy some pizza dough from your local pizzeria, or find some frozen at the supermarket. If your teen is new to cooking, I would suggest you pre-chop the vegetables. Yes it's behind the scenes work but if they enjoy the activity they'll do it again and you can slowly phase out your help. Cook a homemade sauce to have available for them as a bonus health boost.

3. Don't buy food you don't want them to eat

The best way to not eat junk food or processed food at home is not to buy it. Instead, ask your teen to choose healthy snacks that you can have available. Popcorn, granola bars, dried fruit, hummus with pre-cut veggies, energy balls, guacamole and pitta chips, roasted chickpeas, chopped fruit or nut butters on bread or crackers are all easy snacks to have on hand. They work as a grab-and-go or when friends come over.

Ready for some help? It can be a lonely place figuring out what's right for your child. Book a call with me and we'll chat about how I can support you and your teen.

References:

• Siegel, D, 2014. Brainstorm: The Power and Purpose of the Teenage Brain, Scribe Publications, Brunswick Australia.