​Tired adolescents

 

Why is my child always so tired?

We are increasingly faced with teenagers who can’t keep up with the pace imposed on them. Young people get the feeling they crawl through life with no energy or vitality. All day tired, unmotivated and without a spark. They get up and go to bed tired.
This phenomenon is called adolescent chronic fatigue syndrome.
The causes of chronic fatigue in adolescents can be many and very diverse:
• Lack of sleep: The sleep needs of adolescents are different from those of adults. For starters, the circadian rhythm of adolescents does not fit at all with school hours, which are more suitable for adults. Secondly, they normally go to bed late and get up early. They need from 8 to 10 hours sleep.
• Too much activity: An excess of school and extra curricular activities can create stress and as a result, fatigue. It is important to not overload them and let them have time for themselves and their vital social life.
• Associated pathologies: Obviously one has to rule out certain diseases that could lead to this chronic fatigue, such as kidney or gut diseases, psychoemotional pathologies like depression, diseases related to sleep disorders, such as nocturnal apneas, narcolepsy, etc., or neuromuscular diseases.
Logically, in adolescent chronic fatigue, food plays a major role. A healthy, balanced and natural diet will give them the energy and vitality they need. Conversely, poor eating habits and inadequate food will mean our children will not have the energy they need.
Surely, in the same way a glass of whiskey will noticeable affect our body, going to our head and generating a number of effects, or in the same way a hot soup will warm us up or a salad will refresh us, so will other foods have an effect on our bodies, both at a biochemical level (vitamins, minerals, nutrients, etc.), at a physical level (coldness, heat, heaviness, lightness, swelling...), and at an emotional level (relaxing, exciting, activating ...). For this reason we have to watch some foods that are popular with adolescents which produce an undesired effect:

• Too much refined sugar, such as plain sugar, sweetened drinks (colas, sodas, fruit nectars and artificial smoothies), sweets, candies, biscuits, industrial confectionery, chocolates, etc.
Firstly, they acidify the blood’s pH, worsening its quality and making them more vulnerable to disease. Also, excess phosphorus contained in sugar generates a loss of minerals such as calcium from the bones. And most importantly, these sugars are rapidly absorbed, ie, they rapidly give our bloodstream very high glycemic values during a short time and these values soon fall drastically, creating hypoglycemic states. Translated into energy language, sugar will give us very promptly too much energy, producing, shortly after consuming it, excitement, hyperactivity, nervousness, and soon after, when these levels fall, we will feel exhausted, fatigued, without energy.
• Stimulants like caffeine, theine, or any type of drug. On an energetic level, we find a similar effect to that of sugar, but with the difference that here there is an extra supply of energy, and therefore this increase in activity will be consumed from our reserves, depleting our vital energy. In addition, they can alter sleep patterns, making matters worse. Eventually they also weaken the kidneys due to the constant demand of adrenaline produced by the adrenal glands.
• Eating disorders: It is important to respect meal times, giving order and regularity to our diet and consequently to us.
• Excess meat and salt: These have very extreme contraction energy, unlike sugars and alcohols which have extreme expansive energy.
This leads us to create a yang condition or contraction that makes us need to consume foods at the other end of the spectrum as are sugars, to compensate, thus creating again an emotional and energy rollercoaster.
A natural and healthy diet based on whole grains, protein (preferably of plant origin), seaweed, vegetables, fruit, seeds and nuts, natural sweeteners and drinks, will provide the necessary energy and vitality, giving them strength, concentration, balance, steady weight and stable emotions.
• Whole grains such as rice, millet or quinoa are a source of good quality, complex, slow absorption sugars. Also, thanks to their fiber, their way into the bloodstream will be more gradual.
They should be our main source of carbohydrates, giving us a stable and lasting energy, while nurturing and nourishing us.
• Protein: Preferably of plant origin such as legumes, tofu, seitan or tempeh, which will provide them, along with the cereals, with a complete, light, fat free, healthy protein. However we must not forget to alternate it with some animal protein throughout the week, like fresh oily fish or good quality eggs that will give them the necessary vitamin B.
• Seaweeds are an excellent source of minerals. They contain 20 times more minerals than vegetables. They are free of sugars and fats and also help us maintain our bones, skin and hair strong and healthy.
• Vegetables: A daily intake is essential. At least once a day one should have lightly cooked green vegetables (short boiled, scalded, etc.) in order to keep as much vitamins, minerals and freshness as possible.
Equally important are root vegetables that provide sweetness, something very important for today's youth, often surrounded by hostility and aggression. Round and root vegetables such as cabbage, onions, parsnips, turnips and carrots should be cooked for a longer time, enhancing their sweetness while nourishing us.
• Fruits: Source of vitamins generally composed of water, rapidly absorbed sugars, fiber, vitamins and minerals. They are ideal for cooling us down in hot weather. We recommend its consumption between meals to facilitate proper digestion and absorption of vegetable protein. In cold weather it is advisable to consume them as compote, en papillote, or cooked in another way so that they don’t cool us down excessively.
• Seeds and nuts: Never have them raw, always lightly toasted for a better digestion. They are an important source of unsaturated fatty acids, very necessary and beneficial for our body, and also fiber, vitamins and minerals. They are a good protein supplement for vegetarian diets. It's recommended their daily intake, but never more than a handful. Ideal with cereal or protein dishes.
• Sweeteners and natural beverages such as natural fruit juices, concentrated apple juice, Amasake or molasses from fermented grain, are very tasty while sweetening us in a healthier way, as their sugar content is lower than that of dustrial drinks and refined sweeteners. They are also made up of slightly more complex sugars and so they don’t enter our blood as quickly, thus giving us a more stable and lasting energy.
This information cooked and digested properly, can help many teenagers and parents in this situation by giving them another tool to fight with.
This diet concept will not only help them in their day to day, but it also means quality and health for life.
The phrase "We are what we eat" should make us reflect on what we feed ourselves and our children, as they are the future.