There are several holistic and natural ways to support mental health in kids and teens that complement traditional approaches like therapy or medication. These strategies focus on nurturing the whole person, from the inside out, and can be effective for adults as well!

Here’s a list of approaches, broken down into categories:

• Mindfulness & Meditation: Simple breathing exercises, guided meditations (apps like Headspace or Calm for Kids), or mindful coloring can reduce anxiety and increase emotional regulation.

• Yoga: Helps with body awareness, stress reduction, and emotional balance.There are many classes for kids, teens (virtual or in person)

• Gratitude Journaling: Writing 3 things they’re thankful for daily has been shown to improve mood and resilience.

Our moods are influenced by neurotransmitters and hormones. These include tryptophan, serotonin, 5HTP, dopamine, adrenaline and cortisol.

There are certain foods and nutrients we need for the proper creation and balance of these neurotransmitters. These include: B Vitamins, Vitamin C Vitamin D, omega 3 fatty acids and amino acids (protein).

TOP MOOD FOODS:

• Top Quality animal protein: wild caught fish, grass fed beef, pasture raised organic chicken or turkey
• Organic grains: quinoa and brown rice
• Legumes & Beans
• Avocado
• Hemp hearts, chia and flax
• Whole free range organic eggs
• Green veggies: spinach, asparagus, kale, sprouts
• Mushrooms
• Berries
• Fermented foods (kimchi, sauerkraut)
• Dark chocolate or cacao
• Adaptogens, herbs and spices: rosemary, peppermint, ashwaghanda

Other key things to consider:

• Limit Sugar and Processed Foods: These can worsen mood swings and contribute to inflammation (which we know to avoid!)
• Incorporate Probiotics/Prebiotics: Gut health is linked to mental health. Yogurt, kefir, bananas, oats, and fermented foods help balance gut bacteria (when done properly after testing).

Stabilizing Blood Sugar: this means eating consistently (not skipping meals or eating erratically) and having protein, fiber and fat to reduce blood sugar spikes (and drops) which happens when we eat carbs alone.

• Consistent Sleep Schedule: This is crucial for mood and cognitive function. Kids and Teens need approx 8 to almost 10 hours of sleep nightly.

• Physical Activity: Even 30 minutes of play, dance, or sports daily can elevate mood and reduce stress. Movement is medicine!

• Sunlight Exposure: Supports vitamin D levels and circadian rhythm regulation, which helps sleep as well! Fresh air and sunlight are magical to a happier mood 🙂
• Digital Detox: Something we can ALL benefit from! Each family’s situation is unique, but I encourage parents to set healthy screen limits and boundaries, especially before bed, and encourage non-digital hobbies. We have become “addicted” to screens, and while it can be fun and convenient, we don’t want to use it as a crutch or the only means to enjoyment.

• Quality Family Time: Meals together, family game nights, or even shared chores create a sense of belonging.

   

• Encouraging Open Communication: Teaching emotional vocabulary and modeling healthy expression of feelings.

   

• Peer Support or Mentoring: Group activities or positive role models outside the family (like coaches, teachers, or counselors) can boost self-esteem.

• Herbs & Supplements 
• Omega-3 fatty acids: Shown to support mood and cognitive function.
• Magnesium: May help with anxiety and sleep.
• Chamomile or Lemon Balm: Gentle herbal teas for relaxation (age-appropriate doses).

Aromatherapy: Essential oils like lavender can help with calming routines.

One of the most powerful aspects of functional medicine (and my passion) is to teach and empower! Specifically within families, I want parents to be involved in their child’s care, learning how to support them holistically through food, lifestyle, and environmental changes.

It’s not about replacing conventional care—it’s about expanding it. Medication and therapy still have their place, but they’re even more effective when paired with root-cause strategies that nourish the whole child.