Bettina Hohnen, Jan Gilmour and Tara Murphy's book, The Incredible Teenage Brain: Everything You Need to Know to Unlock Your Teen's Potential, is a a great read. Although I'm not through it all, the last two chapters spoke to me. As parents we want to optimize our children's health and learning potential. In order to do that, certain things need to be done. This book addresses them and discusses how to go about achieving them; making changes and dealing with challenges that occur as children reach adolescence. I have written about these before, the needs are not newly understood, but this text's add is suggestions for helping your teen make the changes necessary to achieve the best results possible.
First, nutrition. We all know that children need a varied diet. Vegetables, although not often favorites, are a must in a health diet. Fast food is not good for us or our kids. Caffeine is particularly not good for children. It is associated with sleep disruptions, increased heart rate, acid reflux, nervousness, dental issues, obesity, decreased bone density, increased mental health concerns, challenges with emotional regulation, poor growth, and over 5000 cases a year toxicity. Teens should have at most 1 coffee in a day (about 100mg) and that not every day (Sun Pediatrics). Teens will do what you do. The same impacts are seen on adults. Curbing caffeine, especially in energy drinks is important. We know all this, how do we make the change? Model it, model it, model it. Family dinners help kids eats better, especially if the adults eat better. Rules can be that they need to be present at the table and must try a little of the vegetable matter. Limit sweets. Drinks can be water or milk. Protein in the morning is important for the body to have the components to build the neurotransmitters related to sleep- melatonin. Magnesium may help with relaxation. Talk your child's doctor and or a nutritionist to get guidance.
AN ADHD caveat. Evidence exists that shows caffeine can reduce some symptoms of ADHD. Properly supervised medication is a better choice, but something might be better than nothing. That said, all caffeine should be stopped at least 6 hours before bedtime to limit sleep issues.
Second, sleep. Teens need sleep. The whole circadian rhythm change in teens is real but minor. The bigger issue is social jet lag. Teens stay up to socialize on social media, play video games, accomplish homework and ruminate on life challenges. They are allowed to radically swing their sleep schedules on weekends and vacations which cause huge jet lag issues. Imagine flying across the country with a three hour, or more, time difference, every week. Just about the time your body gets used to the new time, you change it up. You will not feel rested or well. Small changes (ex. bed time at 11 not 10 on weekends and awake by 9 not 7) will help keep them from being too off track. To make it work, they need to talk about how they feel Monday when they were up late all weekend and sleeping in versus Thursday when they have had a consistent schedule for a few days. Keep all screens out of bedrooms at night. They are an attractive nuisance. Buy an alarm clock, they are remarkably affordable). If they need white noise, get a separate device. Inadequate sleep will mimic ADHD or make it harder for people with it to manage their symptoms.
If your children are too busy to get homework done before crazy late, cut things out. Talk with teachers about additional support or the homework problem. (Rule of thumb- 10 minutes per grade. If it is more than this, it is too much for the child.) They don't need that extra club, honors class, sport or volunteer activity. They will still be able to establish a college application that is quality without sacrificing their mental health or their actual learning of material.
Rumination is a particular challenge. As adults we are familiar with this challenge of minds being too busy to sleep. Try to minimize conflict in the evening. Try to keep communications open so that you can help with social concerns before bed. Teach that teens see things more negatively at night. Keep the screens away at night. They just add social drama, mental stimulation, and heightened concerns of all sorts.
Third exercise. All kids should get 60 minutes of exercise every day. Studies have shown that this helps children with ADHD manage their behavior, especially if it is outside. Exercise helps kids deal with energy and negative emotions. Anxiety is a huge concern that can be addressed, in part, through exercise. When students put this kind of work in on a daily basis it raises their grades. Exercise also helps kids manage their weight and reduces rates of heart issues both as children and when they grow up as adults.
Finally feeling loved, safe and secure. One of the basic needs for humans is love. Show kids you love them, even when they are being pesky, nasty, disrespectful beasts. Do not stoop to their level. Love them in spite of it all. When they get loud, get quiet. Learn to disengage when they want to fight. Give them kudos for the things they do well- all kids, even when they are at their worst, do good. Essure their environment is safe. Work with social services and school if you are having trouble with housing, medical care or food. People are there to help and not judge. Kids do need more than love, but that is indeed a big part of the puzzle.
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