Western diet may be bad for teens!

Western diet may have a negative impact on adolescents’ mental health, according to a new

Western diet may be bad for teens’ mental health (Getty Images)

study.

In the study of 1600 14-year-old adolescents, Dr Wendy Oddy, from the Telethon Institute for Child Health Research in Western Australia, found that a typical Western diet increased a child’s chance of developing emotional and behavioural problems.

During the study, Oddy identified two distinct dietary patterns that influenced the well-being of an individual.

The Western dietary pattern was linked to hamburgers, pies, sausage rolls, confectionery, red meat, refined grains, full-fat dairy food, as well as dressings and sauces such as ketchup.

However, the healthy dietary pattern consisted of red, yellow and leafy green vegetables, fresh fruit and legumes, wholegrains and fish.

"We then adjusted the analysis to take into account things you would expect to be associated with mental health, like family functioning, family income, single mothers, biological fathers not living at home, parents who smoke and parents’ education," the Age quoted Oddy as saying.

The researchers found that Western diet makes an individual more likely to be withdrawn, anxious, aggressive and delinquent.

Oddy said that although teenagers were generally getting enough of the "good" foods from the healthy diet, they were also getting a lot of the other less healthy foods from the Western diet.

"There’s a lot of snacking that’s going on in between meals and a lot of drinks that are readily available and are being consumed as snacks," she said.

And now, the Chi-Gong workout

Ever tried chi-gong? Ever even heard of it? No, it’s not a tea or percussion instrument, but a 2000-year-old series of bodily movements and

Chi-Gong (Getty Images)

breaths that calm the spirit and the mind.

It has also been shown to strengthen the immune system, reduce stress, and improve balance and posture (all important as we get older).

The most important goal of chi-gong is to learn how to breathe correctly, which involves breathing from the tan tien - a point 2 inches below the navel.

In each exercise, breathe in slowly. Focus on a point on the wall in front of you, with your chin parallel to the ground -- this will help maintain balance. Your eyes should never drop during any exercise. Repeat each move three times before moving on to the next.

Loosening the neck: Sink to the ground with your elbows and knees slightly bent and your chin parallel to the ground. Turn your head to the right as you inhale, and exhale as you come back to the middle. Then, turn your head to the left and repeat the sequence.

Picking the fruit: Exhale as you reach for imaginary fruit, and inhale while bringing the fruit down. Reach for the closest fruit first, and then progressively move up the imaginary tree. Keep your knees bent and your back straight.

Relaxing your shoulders: Lift your shoulders first, then elbows, then wrists. Roll your shoulders back; your elbows go out and your hands angle toward the middle -- as if you’re grabbing a pole -- with your hands sliding down to the level of your waist. Feel the energy as your hands pass down your body.

Reaching heaven: Inhale and clasp your hands at the level of your navel, and then raise your arms as if you’re reaching toward heaven. Lean to the right as you exhale, and then inhale as you come back to the center. Use the same technique as you lean to the left. Finally, bring your hands down in front of your navel as you exhale.

Bow, bend and stretch: As you inhale, bow forward from the waist while your hands slide down your thighs and onto your knees. Bend at your knees and squat with your hands on the insides of knees. (Do not exhale until you come back up; this really works the control of your breath.) Then, stretch your legs as you let your torso hang to the floor, keeping your knees slightly bent. As you slowly rise up, exhale, allowing your head to be the last part of the body to rise up.

Polishing the mirror: With your pelvis tucked under and back straight, use your shoulders to circle your arms and squat down as you rotate your arms in one direction -- as though you are cleaning a mirror. After repeating three times (or more), repeat with your arms moving in the opposite direction. Inhale as you squat down, and exhale as you rise.

Standing meditation: Clasp your hands over your tan tien (that’s 2 inches below the navel) and breathe, focusing on the movement of your belly. Keep your legs bent and spread, and your hips tucked under with a straight back. Do this for about 2 minutes -- that’s the maximum most people can focus

Climate changes can affect children

Climate changes could severely upset the mental health of children worldwide, warn medical experts. Extreme weather events, drought, financial

Climate changes can affect children (Getty Images)

strain and changes in work, migration patterns triggered by climate change, will cause people to be increasingly vulnerable to post traumatic stress disorder and depression, said Helen Berry, National Centre for Epidemiology and Population Health (NCEPH).

“Mental health problems aren’t just collateral damage from climate change, they could well be one of the most profound effects,” warned Berry. “Climate change amplifies existing risks, particularly for children,” she added. Despite the risk, this is an area that has received little attention.

The impacts will be more severe for children, because they will be exposed to climate change for longer over their lifetime, said Lyndall Strazdins of NCEPH from the Australian National University. Children are also less mentally prepared to deal with the stress from climate change related trauma such as bush fires, which are set to increase by up to 75 per cent by 2050, said Strazdins.

“All of these factors interact and could result in a great increase in severe mental health problems,” she said. Climate change can affect people in a number of different ways, says Berry. It can act directly on mental health through trauma exposure, for example a cyclone caused by increasing temperatures, or it can act indirectly via disease and community changes, said a ScienceAlert release, authored by Fiona MacDonald.

“A number of studies have revealed that children are already anxious and fearful about climate change. They need to be at the centre of the debate – yet the impact of climate change on children and the costs to future generations is not being discussed,” said Strazdins.

Berry presented these findings at the Australian Science Media Centre briefing last week.

Fitness training: 5 elements of a rounded routine

Is your program complete? Here's help covering the bases.

From MayoClinic.com

1. Aerobic fitnessWhether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Use the five primary elements of fitness training to create a balanced routine.

Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body—and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.

Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics—even leaf raking, snow shoveling and vacuuming. Aim for at least 2 hours and 30 minutes a week of moderate aerobic activity or 1 hour and 15 minutes a week of vigorous aerobic activity— preferably spread throughout the week.

2. Muscular fitness

Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights or homemade weights—such as plastic soft drink bottles filled with water or sand—may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats.

3. Stretching

Most aerobic and strength training activities cause your muscles to contract and flex. For balance in your fitness training program, it's important to stretch those muscles, too. Stretching improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress.

Before you stretch, warm up by walking or doing a favorite exercise at low intensity for 5 to 10 minutes. Better yet, stretch after you exercise—when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.

4. Core stability

The muscles in your abdomen, lower back and pelvis—known as your core muscles—help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.

Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball.

5. Balance training

You can be strong, flexible and aerobically fit, yet still have poor balance. Training can help you maintain and improve balance. This is important since balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.

Cover all five elements

Whether you create your own fitness training program or enlist the help of a personal trainer, make aerobic fitness, muscular fitness, stretching, core exercise and balance training part of your overall exercise plan. It isn't necessary to fit each of the five elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.