Middle school children are under a lot of pressure, what can I do to supplement

Middle school children who experience high levels of stress can supplement their diet with foods rich in high-quality protein, vitamin B, magnesium, and Omega-3 fatty acids in moderation. They can also use medications such as insulin and vitamin B1 under the guidance of a doctor to regulate neurological function. Long term stress may affect growth and development, requiring a combination of psychological regulation and nutritional intervention.

1. High quality protein

High quality protein foods such as eggs, milk, fish, etc. help with neurotransmitter synthesis, promote dopamine and serotonin secretion, and help stabilize emotions. Tryptophan in proteins is a precursor to the synthesis of the pleasure hormone 5-hydroxytryptamine, which can be consumed 3-4 times a week by deep-sea fish.

2. Vitamin B Family

Whole grains and animal liver are rich in vitamins B1, B6, and B12, which can improve energy metabolism and relieve fatigue. Vitamin B is involved in the breakdown of carbohydrates for energy supply. When lacking, it is easy to experience lack of concentration. It is recommended to choose brown rice, oats, and other staple foods as supplements.

III. Magnesium

Magnesium in dark green vegetables and nuts can regulate nervous system excitability, reduce anxiety and muscle tension. Magnesium ions can block excessive secretion of stress hormones, and moderate daily consumption of spinach and almonds can help maintain normal neuromuscular function.

4. Omega-3 fatty acids

Flaxseed oil and salmon contain DHA and EPA, which can improve brain cell membrane fluidity and enhance cognitive stress resistance. These unsaturated fatty acids have anti-inflammatory effects and are helpful in alleviating brain micro damage caused by chronic stress.

5. Regulating Neurological Drugs

Vitamin B1 can nourish vegetative nerves and improve glucose metabolism for energy supply. It should be used after evaluation by a doctor. This type of medication is suitable for situations where long-term stress causes headaches and insomnia, and should not be taken by oneself. In addition to nutritional supplementation, it is recommended to engage in one hour of moderate intensity exercise every day to promote the secretion of endorphins, establish a fixed sleep schedule to stabilize the biological clock, and reduce cortisol levels through mindfulness breathing training. Parents should observe their children's emotional changes, avoid overemphasizing academic performance, arrange weekly parent-child activities to relieve stress, and seek professional psychological counseling if necessary. Nutritional supplementation needs to last for 2-3 months to show results, and it is more effective when combined with sufficient sleep and reasonable exercise.