• Child Health

  Teenager related ?s

  Posted by toujan on October 16, 2023 at 12:45 pm

  Hi

  Questions are related to sports and school:

  • For a very active 16 year old boy, if he is getting cramps quite a bit is Magnesium the right supplement to give?
  • Many parents are asking me about protein bars and shakes for teenage 16-18 boys, cause a lot of their coaches are suggesting -what are your thoughts on it? And recommendations if so
  • There was a Dr. once that posted about Rhobiola Roses by Gaia herbs for teenagers that are sitting exams this year and how it may help them- thoughts please. And since you have a teenager that graduated last year (congratulations)- any tips on how parents can support their mental and physical state further. Cause that is another one that I get asked a lot.

  Thanks!

  Bernadette replied 1 year ago 2 Members · 3 Replies
• 3 Replies

• 

  Bernadette

  Member

  October 17, 2023 at 1:14 pm

  Hi  – I’ll reply to your questions one by one below:

  1. Re cramps: it’s possible magnesium might be needed, but with muscle cramps during training, it’s usually dehydration and a need for electrolytes and potassium. But first consider the basics. Is he well hydrated and is he eating enough salt in his diet? If someone is very active and sweats a lot, they can add ‘sole’ into a glass bottle on training days, or an electrolyte packet like Humantra / LMNT. We have a few videos in the Mineral Balance course that can help you figure out mineral deficiencies and how to correct them.
  • Signs & Symptoms of Magnesium Deficiency and how to correct it
  • Signs & Symptoms of Potassium Deficiency and how to correct it

  2. Re protein bars and shakes. It’s important to read ingredient labels. Most protein bars are candy bars in disguise, and shakes can have some pretty unnecessary and harmful ingredients like artificial sweeteners and colors. For children, I encourage a food first approach. 

  The general guideline is to get in at least 1g of protein per pound of bodyweight. So let’s say the average 16-18 year old male weighs 130-150 lbs (divide by 2.2 to get kgs), the goal is to get in 130 to 150 grams of protein per day, which is 43 to 50 grams of protein per meal (3 meals per day).

  For example:
  • A 6-ounce (170 grams) serving of grilled chicken breast typically contains around 40-50 grams of protein
  • A 6-ounce serving of salmon can provide approximately 40-50 grams of protein
  • A 6-ounce (170-gram) lean beef steak can provide around 40-50 grams of protein
  • About 1.5 cups of cooked quinoa can have around 40-50 grams of protein
  • ~2 cups of cooked lentils may provide 40-50 grams of protein
  • ~2 cups of greek yogurt or cottage cheese can provide 40-50 grams of protein

  So it’s quite possible and doable with food.

  If a protein powder is desired, you can look at grassfed organic whey (unflavored) products, or a pea-based protein powder if sensitive to dairy. Nuzest is a clean vegetarian protein that is also available in the UAE.

  3. I believe you’re referring to this Rhodiola Rosea product correct? Rhodiola is a calming adaptogen like holy basil, ashwaghanda, passionflower, etc that can help lower high cortisol (hence why that doctor is recommending it during exams). However it can be stimulating to some as it does impair the COMT enzyme which breaks down certain neurotransmitters like norepinephrine and dopamine, so for someone with a genetic predisposition for slow COMT it may exacerbate things and make them feel more wired. Just keep that in mind.

  4. Regarding sending off my eldest to Uni, I believe guided meditation was what really helped me deal with it. Meditation allows me to become an observer of my own thoughts and the emotions they bring up. As such, I can disassociate thoughts which helps me “snap out of” any mental state that I’m in. So if I’m feeling sad, instead of dwelling on it and saying “I’m sad”, I am capable of noticing the emotion “I am feeling sadness” and looking at it as if I’m an observer which allows me to then change the thought. It makes a huge difference observing your emotion, instead of identifying as your emotion.

  I also comfort myself by reminding myself of my older sister’s words… we’re blessed to see our children fly off on their own. It’s a positive loss so to speak. It would be much harder NOT to witness them start their own lives because of failure to launch. It’s a bitter sweet feeling, but with today’s technology – staying connected makes it so much easier.

  One last thought now that I’ve gone through this new phase of life… I think it’s critically important to teach our children how to cook. Not just pasta and eggs, but cooking proper meals. Making bone broth, salad dressings, etc. and having an ability to whip up a meal with whatever is in the fridge. It’s a life skill that will make YOU feel at ease knowing they can feed themselves. If you can’t teach them at home before they leave, invest in culinary lessons. That’s my advice.

  Hope this helps!

• 

  toujan

  Member

  October 30, 2023 at 5:10 am

  Hi

  I am so sorry for the late response, but honestly been preoccupied with the news. Its been tough to disconnect. 
  I will be passing along all the great tips and recommendations – I am sure they will appreciate this. And I agree about the culinary lessons – much needed for these teens. Even learning how to read labels and buy ingredients. 

  As usual- thank you

• 

  Bernadette

  Member

  October 30, 2023 at 7:43 am

   I totally understand. I have had to disconnect from social media for my family’s sake and for my clients and members. I can’t focus or do anything otherwise.

  Take care of yourself and know that it’s not selfish.

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