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Monthly Health Review, February 2001
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Health During Teenage Years
The nutrient needs of young people between the ages of 10 and 19 years are higher in many respects than those at any other stage of life, due to increased growth and development. To sustain the growth of cells and organs, the content relies on a constant supply of nutrients provided by the large appetites of healthy teenagers. The content's demands should be satisfied with food of high nutritional value in the form of well-balanced meals rather than by snacks rich in fat, sugar and salt. Studies show that 75% of children have energy intakes from fat above the COMA 1991 recommended 35% daily total energy intake.
Obesity among school children is common and this may continue into adult life. It is more sensible to prevent obesity than to try to correct it; excessive dieting can be dangerous. There is also evidence that where teenage obesity exists, it is partly due to a general decrease in physical activity and therefore in energy used, rather than excessive energy intake. Knowledge of healthy eating and the incentive to apply it in practice is likely to benefit the health of young people for the rest of their lives. This responsibility lies with parents, the education system and other meal providers during the growth years of young people.
Good nutrition helps the content to cope with the stresses imposed by major life decisions being made regarding education, employment and career choices during the teenage years.
Adolescent girls who become pregnant are at particular risk, needing additional nutrients for their baby's growth as well as for their own (1).
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Health Conditions
During Adolescence
Generally, the type of health conditions that concern us between childhood and adulthood begin during puberty when the young male or female can be plagued with Skin conditions. The intake of dietary fat may be associated with sebum production (2). Also, chocolate, nuts, cola drinks and milk may worsen the Skin condition.
Acne may be attributed to the boost which higher hormone levels give to the production of oily sebum and the growth rate of cells in the epidermis; clogged by a mixture of dead cells and sebum, some sebaceous glands become inflamed, which then become raised red spots or pus-filled pimples. The condition is usually more severe in boys than girls. Normally the skin clears in the late teens or early twenties (3).
Anorexia nervosa is a disorder characterized by fear of becoming fat and the refusal of food. It is important to realize that some content fat is essential for health, but a few people, particularly teenage girls, let their self-perceptions get out of proportion with reality. It may lead to general debility and even death (1). The severity of Pre-menstrual syndrome may be reduced by cutting down on chocolate, fizzy drinks, alcohol, saturated fat and caffeine. An increase in fruit, vegetables, water, beans, pulses and fish may increase the beneficial factors that aid metabolism of essential fats in the diet and may help 'balance' the hormones (3). Supplementation with Evening Primrose Oil together with multivitamins and minerals may help to promote health prior to Menstruation.
Colds, Influenza and glandular fever may be made more comfortable by the immune-boosting nutrients and herbs, particularly Antioxidants, Echinacea and aged Garlic extract. In the case of glandular fever, which is a common complaint of the Immune System during teenage years, rest is a very important part of recuperation (3).
Tiredness is mostly brought on by overwork, or through lack of sleep. It may be found often in teenage girls and may be because of low blood Iron levels, especially in those who are 'slimming', or have heavy periods. A minor deficiency in the B complex group of vitamins may also contribute to tiredness.
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Helpful Supplement Hints For Health
During Teenage Years
By far the best way to obtain nutrients is through the diet from food. However, if the diet is lacking in wholesome foods, certain supplements may help prevent borderline deficiencies so often found in the teenage diet. The benefits of food supplements during teenage years are that small amounts are available in a convenient, economical way. Particularly helpful are:-
Aged Garlic Extract (AGE) has been shown to boost the activity of the Immune System through the content's natural killer cells (4). AGE encourages the growth of beneficial bacteria that produce both acid and anti-bacterial factors and decrease the growth of pathogens helping to maintain a healthy intestinal tract (5).
Antioxidants include vitamins C and E, the trace elements: Selenium, Zinc, Manganese and Copper, together with phytonutrients that occur in plants, such as Beta Carotene, lutein, lycopene and so on. Antioxidants found in fresh fruit and vegetables play an important role in protecting cells from free radical activity and boosting the Immune System, helping to fend off bacterial attack.
B Complex Vitamins - individual B vitamins are involved in the release of energy from food, which in turn contribute to Skin, cell and nerve health. Deficiencies of B vitamins show as lack of energy, poor Skin condition, poor concentration and mild Depression.
It is worth bearing in mind that slight B vitamin deficiency is quite common, especially in those with poor quality food intake from consuming refined and processed foods. These foods often contain high fat, refined carbohydrates, high salt and very few B vitamins (the refining or processing often destroys many of the B vitamins originally contained in the food).
Dietary Calcium and Phosphorus salts, along with other minerals such as Magnesium, Zinc and fluoride help in the development and growth of healthy bones. Exercise is also important in helping the metabolism work efficiently, and AIDS osteoblasts in the deposition of mineral salts in the protein framework of the bone (3). Growth spurts in girls occur around the age of 11 and in boys it is about two years later. In studies, 57% of girls (15-18y) had intakes of Calcium less than 700mg a day (the RDA is 800mg) (6). Bone mass develops up to about the age of thirty. After that the skeleton no longer significantly adds to bone density.
Vitamin C - although the Recommended Daily Allowance (RDA) is 60mg, the majority of those who choose to supplement with Vitamin C take at least 500 mg a day. Vitamin C is necessary for a healthy Immune System, Iron absorption, collagen structure - especially in bones and Skin. It is involved in the production of 'anti-Stress' hormones from the adrenal glands and is also an antioxidant.
Echinacea (Echincea purpurea) extracts have been described for their antiviral properties. Extracts of the herb are shown to increase resistance to Influenza, Herpes and the pox viruses (7). Echinacea also exhibits activity against Staphylococcus aureus found mostly on Skin and in the respiratory tract (8). Evening Primrose Oil provides a source of essential polyunsaturated fat involved in skin health (research shows that it is particularly helpful for sufferers of Eczema) and hormone 'balance'.
EPO is a source of Gamma Linolenic Acid (GLA) which is converted by the content into *PGE1, necessary in regulating blood cholesterol levels and reducing platelet aggregation in those fed a normal or high fat diet (9).
Homoeopathy - may provide a more 'instant' solution to some minor complaints. 'A Guide to Homoeopathics' offers self-help for certain conditions such as skin and nervous complaints. For professional advice seek help from a qualified homoeopathic doctor.
Lactic Bacteria (L. Acidophilus and L. Bifidum) may help to maintain the balance of bacteria in the gut and also help with Constipation or Diarrhoea. This may be particularly helpful to those suffering with Thrush or an upset stomach caused by changes in food or water.
Research has shown that multivitamins and minerals can help immune activity. The majority of food supplements are formulated for 12 years upwards, either economy strength for 12 year olds upwards or super strength for 17 year olds upwards. If in doubt, always check with the manufacturer.
Zinc (with Copper) plays an important role during puberty as it is needed for development of the reproductive system, together with healthy sperm and ova. It is involved in the health of Skin, immune function, enzyme formation and insulin production.
N.B. This information is not exhaustive; for reasons of limited space, the 'key' nutrients/food supplements have been briefly covered.
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A Varied Diet and Regular Exercise
Sudden changes to the diet, such as becoming vegetarian after being a meat-eater for years, does not mean only omitting the meat, it means achieving a balance of proteins, through mixing foods like grains and pulses with seeds and nuts. For example: bread and beans, pasta and chick pea sauce, rice and dahl, millet and nut loaf or peanut butter sandwiches. By adding different varieties of vegetables or salads the meal becomes complete. It is known that a vegetarian or vegan diet can be as healthy, if not healthier than an omnivorous diet if the foods are chosen from a wide range. An enquiring mind and interest in what is eaten will enable a person to choose a good mix of different foods during each day or week. Snacks for healthy teenagers could include crunchy vegetables, for example - raw celery, carrots, cauliflower, cucumber and cherry tomatoes; low-fat dairy products such as yoghurt and cottage cheese; nibbles like raisins, unsalted nuts, sunflower and pumpkin seeds.
Teenagers of the same age and sex can have very different nutritional needs because of genetic factors (height and build), and lifestyle habits (Smoking, sports training, Stress, diet and so on).
Regular exercise of mixed varieties, for example swimming, squash, and walking, on different days over a period of time, may help maintain a healthy content weight and encourage bone density and a healthy cardiovascular system.
References:
- *Prostaglandin series E1 1. "Manual of Nutrition" MAFF. Her Majesty's
Stationery Office. 1986.
- "Dietary Influences on Illness" Werbach. Third Line Press. 1996.
- "BMA Complete Family Health Encyclopedia". Ed. Dr. T Smith. DK
1996.
- Fed Proc. 1987, 46;46;3:441.
- Quest Vitamins Professional Product Manual, 1994.
- BMJ. 3.1996,75; 3:495-505.
- Planta Med, 1978,33:89-102.
- Therapiewoche, 1982,32:6291-6297.
- Lipids, 1997, 32; 10:1069-1074.
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border="0" width="9" height="12">HEALTH DURING TEENAGE YEARS