Managing Depression: Tips for Healthy Minds and Happy Kids
Depression is becoming more prevalent among Canadian youth. Statistics over the last decade show a doubling of major depressive episodes in young women and a significant increase of these episodes in young men. The COVID-19 pandemic has exacerbated these effects. It is imperative – now, more than ever – to seek and have access to mental health supports.
Early-onset depression can impact an individual throughout their life. A longitudinal study following participants from childhood into adulthood concluded that individuals with childhood-or adolescent-depression were twice as likely to experience depression in adulthood.
Even though it may be challenging for some parents, it is important to validate your child’s feelings, monitor their symptoms, and provide support in their mental health journey. There are many concrete steps that parents can take and below are a few.
Nutritious Foods for a Healthy Mind
Ensuring your child gets the right nutrients can significantly impact their overall well-being. There are five major scientifically-proven macronutrients and micronutrients that can make a difference:
1) Vitamin D is considered the “sunshine vitamin” since it is produced by the body in response to sunlight. It is associated with mood regulation and supports the immune system, which can indirectly improve mental well-being by lowering stress and anxiety linked to illness.
→ Spend time outdoors regularly (with sun protection) and consider vitamin D fortified foods or supplements, especially if you live in an area with limited sun during winter months
2) Omega-3 Fatty Acids are crucial for brain development and function because t hey allow for selective transfer of nutrients in brain cells. Studies suggest that Omega-3s can help reduce symptoms of depression and anxiety.
→ Flaxseeds, chia seeds, and walnuts are rich sources of omega-3s that can be added to snacks or meals
3) B Vitamins convert food into energy, supporting the maintenance of energy levels throughout the day. They also aid in neurotransmitter production, allowing them to send their chemical signals in the brain to regulate mood and overall brain function.
→ Whole grains (quinoa, brown rice, and steel cut oats) and leafy greens (ex. amaranth, spinach, and kale) are great sources of B vitamins
4) Magnesium promotes relaxation and reduces stress by regulating neurotransmitters in the nervous system. It supports deep, restorative sleep, essential for mental health.
→ Research by Botturi et al. suggests a negative correlation between low magnesium levels and mental disorders like depression. Incorporate nuts, seeds, whole grains and green leafy vegetables into mealtimes that are rich in magnesium.
5) Zinc is also necessary for brain development and function. It helps regulate neuronal communication and is involved in neurotransmitter production, both of which are key for mood and behaviour regulation.
→ Legumes (chickpeas, lentils, and beans), seeds (pumpkin, sunflower and sesame), and nuts are great sources of zinc and are easy to add to meals!
In addition, eating foods like pumpkin seeds, which have a high tryptophan-to-protein ratio, may increase serotonin naturally, potentially explaining why plant-based diets may improve mood states.
Pro-tip: Avoid Processed Foods!
Studies show a link between consumption of ultra-processed food and an increased risk of depression. Children can enjoy satisfying and nutritious home-cooked meals using whole, unprocessed ingredients. Learn about reducing your dependence on ultra-processed foods in another one of our blog posts!
Movement for Better Mood
Research by Singh, Knapen, and Dishman shows that regular physical activity improves mood, reduces depressive symptoms, boosts self-esteem, and enhances cognitive function by positively impacting the brain’s stress response.
Encouraging your child to stay active can greatly benefit their mental health.
The Centers for Disease Control and Prevention (CDC) and Canadian Paediatric Society (CPS) recommend at least 60 minutes of moderate-to-vigorous daily activity, including strength exercises three times a week, to support healthy growth and well-being.
Where possible, choose biking over driving, encourage outdoor play, and make physical activity a regular part of your child’s day.
Through the combination of physical postures, breathing exercises, meditation, and relaxing techniques, yoga has demonstrated significant benefits in reducing anxiety and depression reduction while enhancing mood. Consider integrating it into your child’s routine!
Ensuring Restful Sleep
Sleep and depression are closely related in a bidirectional relationship - poor sleep may contribute to depression, with insomnia (sleep troubles) often being a symptom of depression.
→ Studies indicate that nearly 40% of those with insomnia also have depression, and up to 80% of individuals with depression experience insomnia.
Sleep disturbances can disrupt serotonin levels, stress responses, and circadian rhythms, making your child more vulnerable to depression.
Learn more about creating the ideal sleep environment for your child by visiting our detailed blog post on sleep here.
Managing Screen-Time
Research shows that problematic social media use (PSMU) is linked to increased depressive symptoms. A study of 1,749 young adults found that PSMU was associated with an 11% increase in the likelihood of depression, a significant finding. Reducing screen time can help lower these risks and improve your child’s mental well-being.
For older children, limit recreational screen use to under two hours daily, and create tech-free times, especially during meals and before bedtime, to promote physical and interactive activities.
Building Strong Social Connections through Family Time
The National Longitudinal Study of Adolescent Health reports that family attachment and connectedness in adolescence improves mental health in adulthood by 66%, significantly lowering the risk of depression.
Regularly engaging in positive interactions with your child - through family meals, game nights, or social outings - can strengthen your relationship and promote feelings of safety, comfort, and trust.
All children are different, so ask your child how they would like to spend time with your family and consider incorporating their preferences into your routine.
Enhancing Stress Resilience
Mindfulness techniques can be as simple and effective as deep breathing. Through engaging activities and thoughtful discussions, you can help your child develop problem-solving and stress management skills. Professional therapeutic support such as cognitive behavioural therapy (CBT) is proven to be very effective in managing stress and depressive symptoms. A comprehensive meta-analysis by Hofmann et al. (2012) found that CBT is powerful in treating mental health conditions like stress and depression. It is important to educate your child and family about healthy coping strategies.
Parental Behaviour
The words and actions you use as a parent can greatly influence your child’s mental health. A study by Pineda et al. (2007) found that parental criticism and emotional over-involvement were linked to higher relapse rates in adolescents with depression.
Likewise, a meta-analysis by McLeod et al. (2007) showed that parental rejection and excessive control were significantly associated with childhood depression.
Striving to use supportive language, express love and be understanding is conducive in maintaining a nurturing environment that supports your child’s healing and growth.
Takeaways
By incorporating these strategies into your daily routine, you can positively impact your child's mental health and well-being. Remember, change takes time. Be patient with yourself and your child, and the positive transformation will follow.
Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto