How Families Can Help

If you’re a parent of a busy teen or a teenager yourself, you’ll know how tough it can be to keep energy levels and attention up through long school days, after-school clubs, and everything else life throws your way. It’s tempting to reach for energy drinks or a quick coffee fix, but do those actually help? Spoiler: not really.

Let’s have a proper chat about what really improves cognitive performance and brain function so teens can get through the day feeling focused and concentrated naturally, safely, and with a bit of family support.

Why Energy Drinks Aren’t the Answer

Energy drinks might promise to increase energy fast, but often come with unwanted side effects: feeling jittery, crashes later on, mood swings, and even heart palpitations. These quick fixes don’t help cognitive functions in the long run and can make it harder to pay attention or stay calm. The NHS recommends teens avoid or limit caffeine because it’s not great for growing bodies or mental health.

Real Energy Comes From Healthy Habits

Eat Well to Improve Brain Function and Energy Levels

Think of your body like a car – it needs the right fuel to keep brain cells active and boost academic performance. Starting the day with breakfast like porridge or wholemeal toast, some protein like eggs or yoghurt, and a piece of fruit helps improve attention and cognitive performance.

Include these in meals for steady energy and better mental health:

1. Complex carbs: Brown rice, whole wheat pasta, oats – provide slow-release energy.
2. Protein: Chicken, beans, lentils, eggs – support brain function.
3. Healthy fats: Nuts, seeds, avocado, oily fish – great for brain cells.
4. Vitamins & minerals: Leafy greens, fruits, and dairy – support physical health and cognitive functions.

Top tip for parents: Get teens involved in meal prep or shopping – it encourages healthy choices and makes it fun.

Keep Hydrated Water is Best for Cognitive Performance

Even mild dehydration can make teens find it difficult to concentrate or feel awake. Water is the best drink to maintain energy levels and help the brain function well. Sugary drinks and fizzy pop can cause energy dips and don’t hydrate as effectively.

Encourage regular water breaks at school and during activities, and try to make family hydration breaks part of the daily routine.

Get Moving to Boost Energy and Reduce Stress

Physical activity isn’t just good for your body – it improves blood flow to the brain, helping cognitive functions and mental health. Whether it’s a family walk, a bike ride, or dancing around the living room, moving together is a great way to increase energy and reduce stress.

Quality Sleep is Essential for Focus and Cognitive Performance

Teens need 8-10 hours of quality sleep each night, but many have trouble focusing because they don’t get enough. Poor sleep can reduce attention, increase stress, and negatively impact academic performance.

Create a relaxing bedtime routine by turning off screens at least an hour before bed, keeping bedrooms cool and dark, and sticking to regular bedtimes.

Find Ways to Relax and De-Stress

Life can get busy, and background noise like social media can make it harder to pay attention. Taking a few minutes each day to practise mindfulness, deep breathing, yoga, or even listening to calming music can help relax the mind and improve focus.

Try spending quiet time together as a family to help everyone recharge and support mental health.

Small Changes Can Make a Big Difference

It can feel overwhelming, but even little changes like drinking more water or going on a family walk can significantly improve energy levels, brain function, and mental health. Teens notice what their family does – when everyone makes healthy choices together, it becomes easier and more enjoyable to stay focused and concentrate.

Final Thought

There’s no quick fix for boosting energy or improving cognitive performance, but with love, support, and simple healthy habits, busy UK teens can feel great, reduce stress, and be ready to take on the day.