Health of the Nation: The health status of young Australians revealed

Teenagers’ rate of physical exercise and vegetable intake is alarmingly low. See the biggest health issues young Aussies are facing and tips to improve their wellbeing.

Teenagers who slash the amount of sugary drinks they consume and swap junk food for fruit and vegetables could cut their risk of depression and anxiety.

It would also provide the protein and calcium they need for the huge growth spurt they experience during these years.

“During adolescence, it’s equivalent to the first 1000 days of life. Every body system is changing and growing and maturing, and they really need to eat well during that time to be able to develop as best as they can for the rest of their lives,” University of Sydney dietitian Dr Stephanie Partridge said.

Her team is researching ways to help teens improve their diet using tech.

TEENAGE DIET DON’TS

Forty-one per cent of Aussies teens’ energy intake comes from junk foods, according to the Australian Institute of Health and Welfare (AIHW).

Only 2.3 per cent of male teens and 4.6 per cent of teenage girls eat the five and a half serves of vegetables they need each day (ABS NATIONAL HEALTH SURVEY 2022), while seven in 10 teenagers are drinking sugar-sweetened drinks.

Obesity is a problem for more than a quarter of teens. In Dr Kean-Seng Lim’s western Sydney clinic, the figure is closer to 60 per cent.

On the flip side, adolescence is a period where some teens become vulnerable to eating disorders such as anorexia.

Monash University eating disorder expert Associate Professor Gemma Sharp said “people around young people should be looking out for any major changes in eating habits”.

“Big increases in exercise, being overly focused on their bodies and “health”, changes in appearance and clothing style, becoming more anxious, depressed and withdrawn,” she said.

“Those kinds of issues tend to indicate that this young person needs help.”

Assoc Prof Sharp recommends seeing a doctor as soon as these warning signs appear.

HOW JUNK FOOD AFFECTS TEENS’ MIND AND BODY

Australian research, which followed young adults for 15 years, linked junk food diets to Australia’s surging mental health problems.

“The more ultra-processed foods you eat, the more your risk for developing depression and anxiety over time,” Deakin University’s nutritional psychiatry researcher Dr Melissa Lane said.

“Australians who ate the most ultra-processed food had about a 23 per cent higher risk of depression.”

Ultra-processed foods contain emulsifiers, non-sugar sweeteners and other ingredients typically not used in home cooking.

Fruit juices, flavoured yoghurts, margarine, pre-made food packets, ready-to-heat and-eat pasta dishes — even diet shakes and bars — all put you at risk, Dr Lane said.

TAKE OUR HEALTH CALCULATOR

AUSSIE TEENS AREN’T GETTING ENOUGH ACTIVITY

Fewer than one in 10 (5.6 per cent) 15 to 17-year-olds meet the physical activity guidelines, according to the ABS National Health Survey 2022, as the pull towards screen-based leisure activity intensified.

While one in six teens (16.8 per cent) did 60 minutes of some physical activity every day it was not always moderate to vigorous activity.

Only one in five (19.5 per cent) did strength training on three or more days per week.

The most-recent Lancet study rated Australian teens among the least active in the world (140 out of the 146 countries).

HOW TECH CAN INSPIRE TEENS TO EAT HEALTHY

Dr Partridge believes technology can inspire teens to eat better.

She said this could include sending them text messages.

But the message must be targeted and not disparaging, as they feel invincible at this age. And they should also broach the broader issues they are concerned about, like the environment and getting better marks at school.

“It’s focused on building healthy behaviours that you can embed within your life so it’s around healthy food choices … how to pick a healthy menu item at a restaurant, she said.

“And making sure that none of this is triggering or exacerbating any eating disorders.”

For parents worried their children may have an eating disorder, Assoc Prof Sharp has developed an online chat bot called JEM that provides tips. You can find it here.

FOOD FOR THOUGHT

Studies show switching to a Mediterranean diet high in vegetables, fruit and olive oil can have a beneficial impact on mental health.

“There’s nothing wrong with frozen vegetables or vegetables or tin beans. That type of food is not considered ultra processed and in a lot of cases it’s cheaper than fresh food,” Dr Lane said.

A calcium-rich diet can also protect future bone health, while teens are growing, according to University of Melbourne nutritionist Dr Anita Lawrence.

This way of eating includes three and a half serves of dairy a day and two serves of protein. There are easy swap-outs for vegetarians and vegans.

SLEEP IS CRUCIAL

Good sleep is essential to see teens through this major growth spurt yet University of Queensland researchers have found most are getting three hours less per night than the recommended 8-10 hours.

“The brain experiences significant development changes during the formative teen years, and adequate sleep is an essential part of that development,” University of Queensland sleep expert Dr Arthur Teng said.

“Chronic sleep deprivation reduces the brain’s ability to process new information and leads to emotional issues such as depression and aggression.”

It can also lead to risky behaviours such as drink driving, fighting and substance abuse.