Teens Health-Related precautions

teens health related precautions

Teens Health-Related Precautions

Today’s blog will throw light on teens’ health-related precautions since it’s very important for today’s teens.

The teen years are a time of growth that involves experimentation and risk-taking. For some teens, the social pressures of trying to fit in can be too much. These years can be even more troubling for teens who are confronted with teenage substance abuse, violence, bullying, delinquency, suicide, depression, unintentional injuries, pregnancy, and school failure. Parents often walk a tightrope between allowing their teenagers to gain some independence and helping them to deal with their feelings during this difficult and challenging time in their lives.

Teenagers recognize that they are developmentally between childhood and adulthood. Emerging cognitive abilities and social experiences lead teens to question adult values and experiment with health risk behaviors. Some behaviors threaten current health, while other behaviors may have long-term health consequences. The changes in cognitive abilities offer an opportunity to help teenagers develop attitudes and lifestyles that can enhance their health and well-being. Teen disease prevention includes maintaining a healthy diet, exercising regularly, preventing injuries, and screening annually for potential health conditions that could adversely affect teenage health.

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     Annual checkups for teenagers provide an opportunity for the following:

  • Promote healthy lifestyle choices that include nutrition and exercise. Many teens maintain a diet high in saturated fats and low in complex carbohydrates (fruits and vegetables) and milk and other dairy products. Adolescents should have at least 60 minutes of vigorous exercise per day. Unfortunately, many teens experience less than this goal per week while utilizing social media (Internet, text messaging, Facebook, etc.) for greater than three hours per day.
  • Screen sexually active teenagers for sexually transmitted diseases (STDs) and HIV. Many young people engage in sexual risk behaviors that can result in unintended health outcomes.
  • Assess whether a teen has an eating disorder such as anorexia nervosa, bulimia, or obesity. This assessment is reached by determining weight and stature and asking about body image and dieting patterns. The obesity epidemic is real since children between 2 to 19 years of age are overweight. This value has tripled since 1980. The flip side of this issue is the prevalence of eating disorders. More than one-half of teenage girls and nearly one-third of teenage boys use unhealthy weight control behaviors such as skipping meals, fasting, smoking cigarettes, vomiting, and taking laxatives.
  • Discover if a teenager is experiencing emotional problems such as depression or anxiety. Several studies have determined that 3%-5% of teens will experience a bout of clinical depression. Warning signs include

(1) Low interest in pleasurable activities,

(2) Change in appetite — weight loss or weight gain,

(3) Insomnia or hyper-insomnia,

(4) Fatigue/loss of energy,

(5) A decrease in concentration skills which may be reflected academically, and

(6) Thoughts of death, suicide ideation, and/or attempts.

Ask a teenager if they have a history of emotional, physical, or sexual abuse, as well as bullying. Bullying is one of the biggest challenges that teens are facing. Unfortunately, many teens are forced to deal with bullying while their parents and teachers are unaware of the specific nature and severity of the problem in their school. However, progressively more frequent cases of “cyberbullying” using social media are replacing the overt verbal threat and/or physical assault that is the more traditional experience in past years.

  • Discuss the health risks of smoking, alcohol abuse, and other drug abuse (including anabolic steroids). Teens smoke cigarettes with the huge majority are aware of the immediate and long-term associated health risks.
  • Ask teens about learning or school problems to determine if they need special counseling.
  • Screen teenagers who have a history of absences or declining school performance for dyslexia, learning disabilities, or attention deficit hyperactivity disorder.
  • Identify signs and symptoms of a disease, illness, and health conditions. Most studies indicate that the majority of teens suffer from sleep deprivation. Specialists recommend the average teen requires eight hours of quality sleep per night. Many teen sleep patterns are disrupted by chronic and excessive caffeine (sodas, coffee, “energy drinks”). Couple this behavior with difficulty turning off electronic lifelines (cell phones and computers) and it is easy to understand that the first two hours of the high school day are often filled with “zoned out” pupils.
  • Screen for high blood pressure. Unlike adults who commonly have “primary” or “essential” hypertension, children and teens suffering from high blood pressure need a vigorous evaluation in an attempt to locate a primary cause.
  • Test teenager’s cholesterol level if their parents have a serum cholesterol level greater than 180 mg/dl. Study indicates that 14% of normal weight teens and 43% of overweight teens have elevated cholesterol levels.
  • Screen teenagers who have multiple risk factors for future cardiovascular disease (for example, smoking, high blood pressure, obesity, type 2 diabetes mellitus, excessive consumption of dietary saturated fats and cholesterol) for total serum cholesterol level.
  • Assess health risk factors for overweight teenagers to determine their risk for future cardiovascular disease.

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Pressure Pressure 

While talking to any teen, one word that repeatedly comes up in the conversation is “pressure”. It could be pressure to do well in studies, the pressure to get into a good college, the pressure to dress appropriately, the pressure to fit into a group so on and so forth.

It’s little wonder that teens are grappling with a myriad of problems such as depression, anxiety, substance abuse, suicide, and more – all of which arise due to their inability to handle such pressure.

Simply put, the pressure is the perceived force that pushes a teenager to act in a certain way, sometimes against his or her wishes. In most cases, this pressure comes from external factors and entities such as parents, society, the education system, and friends.

Teens have the following types of Pressures which can have an adverse effect on their health :

  1. Academic Pressure
  2. The pressure to be successful
  3. The pressure to be fit
  4. The pressure to have a perfect appearance
  5. Negative peer pressure
  6. Social Pressure
  7. High parental expectation
  8. Wearing ‘the right’ clothes
  9. The pressure to engage risk-taking behaviors
  10. Trying new things which aren’t positive.
  11. Knowledge of Technology.

Signs to look for in teens feeling under pressure :

As a parent, it’s important you stay on top of your teen’s behavior to notice any of these changes. Some signs to looks for include

  1. Loss of appetite or overeating
  2. Withdrawal from activities your child used to like
  3. Statements about wanting to give up
  4. Sudden changes in behavior
  5. Low moods, tearfulness, or feelings of hopelessness
  6. Sudden change in eating and sleeping habits
  7. Reduced social behavior
  8. Spending too much time in the digital world, as this could mean social isolation
  9. Increased absenteeism in school
  10. The sudden drop in grades and performance
  11. High levels of anger, violence, and irritability
  12. Request for unusually high amounts of money
  13. Over-reaction to everyday events and conversations
  14. Feel afraid of rejection

What parents can do:-

First and foremost, keep all communication channels open with your teens. Indicate to them in no uncertain terms that you are there for them whenever they want to discuss anything good, bad, ugly. And yes, never judge them for what they confide in you.

Lower your own anxiety level: Parents are often guilty of passing on second-hand stress to their teens. Don’t have undue expectations from your kids and accept the reality that not every child can be a topper or get into the best college.

Refrain from discussing grades or levels of exam preparation all the time. It’s important to understand both for parents and teens that there is more to life than grades or achievements.

If the child feels anxious, convey the message that if one door closes, many others open. Use some positive inspiring examples to put across your point. Teach your teens to accept failure, work on other alternatives, and move on.

Talk about your own failures in life and how you dealt with them.

Have open discussions with your teens about how things seen on social media is not always real. Let them know how it’s humanely impossible to be happy or enjoying life all the time. Instagram and Facebook updates don’t always reveal the real story.

Have fun discussing how makeup and Photoshop are used to make the actresses/ models look so unrealistically beautiful and how they actually look without makeup etc.

Be a good role model. Let the emphasis be on good health (again no over obsession with good health either) than looking good.

Again be a role model in showing teens “how to self-regulate device usage”

Plan occasional family outings and encourage your teens to bring friends home. This can help your child in providing a relaxing break from the mundane daily routine.

Encourage your teens to sleep enough. No gadgets in the bedrooms is a great rule for the entire family. Good sleep can help your teens cope with the relentless pressure that they are exposed to.

Be open to taking professional help if your teen is unable to handle pressure even with the above-mentioned interventions

Suggest ways to say ‘No’ Your child might need to have some face-saving ways to say no if he’s feeling influenced to do something he doesn’t want to do

Build up your child’s sense of self-esteem This can help him/her feel more confident to make own decisions and push back on peer influence.

The above measures will help reducing pressure on your teens and at the same time prepare them to cope with whatever life throws at them.

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Almost everyone has experienced peer pressure before, either positive or negative. Peer pressure is when your classmates, or other people your age, try to get you to do something. It is so easy to give in to peer pressure because everyone wants to fit in and be liked. Especially when it seems like “everyone is doing it”. Sometimes people give in to peer pressure because they do not want to hurt someone’s feelings or they do not know how to get out of the situation so they just say “yes”.

Teens health-related precautions are :

You can break down the concept of health into different categories. These could include physical, mental, emotional, and behavioral health. There are things any teen can do to stay healthy in these areas. But as a teenager, there are some things you should pay special attention to.

Physical Health –

  • Exercise regularly. Teens should be physically active at least 60 minutes of every day.
  • Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV vaccine, ask your parents and doctor about it. It can prevent you from getting HPV and some kinds of cancer, including cervical cancer.
  • Don’t listen to loud music. This can damage your hearing for the rest of your life.

Mental Health – 

  • Learn ways to manage stress. You can’t avoid stress, so you need to learn how to manage it. This will help you stay calm and be able to function in stressful situations.
  • Study and do your best in school. There is a strong link between health and academic success.
  • Try to maintain a good relationship with your parents. Remember that they want what is best for you. Try to see where they are coming from when they set rules.
  • Develop a good balance between school, work, and social life.
  • Don’t try to take on too much. Limit your activities to the most important ones and give that 100 %. Overextending yourself can lead to stress, frustration, or exhaustion.

Emotional health – 

  • Pay attention to your moods and feelings. Don’t assume your negative thoughts or feelings are just part of being a teenager. If you’re worried about something, ask for help.
  • Don’t be afraid to ask for help if you need it. If you can’t talk to your parents, talk to a favorite teacher or counselor at school. Find an adult you can trust. If you’re feeling really sad or are thinking about harming yourself, get help right away.
  • Accept yourself. If you feel like you have low self-esteem or a poor body image, talk to someone about it. Even just talking to a friend can help.
  • Know the signs of mental illness

Behavioral Health –

  • Avoid substance use or abuse. This includes alcohol, street drugs, other people’s prescription drugs, and any type of tobacco product.
  • Avoid violence. Stay away from situations where violence or fighting may cause you to be physically injured.

  Teens should plan their daily routine  as shown below 

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Health Tips for Teens-Part 3

health tips for teens part 3

Health tips for teens part 3

Among all the homework, socializing, and learning you’re doing, it’s important to keep in mind a few healthy habits to start in high school. The longer you do something, the longer it sticks, so if you want to live a healthy lifestyle you should start now. You’ll need to make a few sacrifices here and there, but when you follow these healthy habits to start in high school you’ll feel and look better. Not just now, but for the rest of your life!

Teach your teen to use their Manners

When most parents think about teaching manners, they envision telling a preschooler to say ‘please’ and ‘thank you.’ But, good manners go far beyond those words and it’s important to make sure you’re teaching your child good manners into the teen years.

Unfortunately, in the digital age, many teens aren’t learning basic social skills, like cellphone etiquette ( No Cell Phone at the dinner table, during family time, during homework, Etc,)

And there are many manners teens often forget even though they’ve learned them in the past.

Sometimes, teens go through phases where they want to look cool and manners go out the window. At other times, they get a little sloppy and forget to be polite.

But raising a kind and caring teen who uses good manners could be very beneficial to his future. Teens with good manners will command more respect, which could help them socially and academically.

Basic Manners Teens Should Know

Sometimes, teens need a little refresher in the basic manners department. It’s easy for them to develop a few bad habits when hanging out with their peers or they may get a little lazy from time to time.

Here are some basic manners you should ensure your teen uses on a regular basis:

  1. Say ‘please’ and ‘thank you.’
  2. Apologize when he’s done something wrong.
  3. Having healthy food
  4. Wait for his turn to speak in a conversation.
  5. Keep his hands to himself and doesn’t grab things out of people’s hands.
  6. Reading inspiring books
  7. Developing Financial IQ
  8. Say ‘excuse me’ when he needs to interrupt or if he accidentally bumps into someone
  9. Ask permission to do things
  10. Abstaining from smoking, drinking, Etc.,
  11. Write thank-you notes to people who give her gifts
  12. Make eye contact in conversations
  13. Shake hands when greeting someone new
  14. Use proper table manners when eating
  15. Refrain from texting and using social media when talking to people face-to-face
  16. Don’t answer calls when he’s in the middle of a face-to-face conversation
  17. Use appropriate language and answer questions when asked
  18. Take care of basic hygiene, including coughing into her elbow and covering her mouth when she sneezes
  19. Helping Others
  20. Drink 2 glasses of water in the morning
  21. Practice affirmations
  22. Do visualization of your goals
  23. Do some exercise, or yoga or go running
  24. Memorize an inspirational poem or an inspiring quote daily
  25. Always wear clean clothes and polished shoes
  26. Keep your desk, cupboard, and room clean and organized
  27. Sleep early in the night so that you can get up early.

In our digital world, it’s easy for teens to lose sight of basic manners. But grunting when Grandma asks a question or texting when eating a meal is rude. So it’s important to teach your teen how to communicate, interact, and respond to others in a polite and kind manner.

How to Get Teens to Use Good Manners

You can get your teen to use their manners the same way you get them to do anything else:

  • Be clear about what you expect.
  • Talk about the benefits of having good manners.
  • Give your teen consequences when necessary.

Avoid lecturing your teen or embarrassing him in public when he makes a mistake. Instead, have private conversations about his manners when you see a problem.

The exception to the rule is disrespect. If your teen is disrespectful toward you, intervene right away.

Make it clear that you won’t tolerate being treated in an unkind manner. Remove your teen’s privileges and allow him to earn them back when he behaves politely.

Give your teen opportunities to practice good manners too.

Returning an item to the store, scheduling his own appointment, or asking wait staff for another drink in a restaurant serve as chances for him to practice his skills.

You can also talk about characters on TV or in movies and how they interact with others. Discuss how manners affect people’s lives.

When your teen is about to enter a new situation,  role play. For example, before he picks up a date for the prom, talk about how to greet her parents. Or before he goes to an appointment on his own, role-play how to check-in at the desk.

When you see your teen display good manners, point it out. Acknowledge when he’s doing a good job and he’ll be more likely to keep up the good work.

Your feedback can be a critical component of your teen’s ability to learn new manners and sharpen his skills.

Teenagers are more prone to follow bad eating habits, inappropriate sleep routines, adopt bad habits, and while away time online. Such habits affect teens’ health adversely. So, you need to inculcate good habits for teenagers.

Cultures mentioned below are important to inculcate NOW :

  1. Read!! Read books to engage your brain. The more you read, the more knowledgeable you become! Varied knowledge about various fields would be on your hand. A strong recommendation from me is “Watch less, read more!”
  2. Motivate!! Motivate your peers, friends, neighbors siblings anybody who does a good job. When you do it, you without you knowing pass the optimistic vibrations in your vicinity! The smiles, happy faces, gratitude, and positive words neutralize any existing negativity around you apparently!
  3. Learn!! Learn new things each and every day. Either science, technology, stock markets, or anything of your interest. This enhances the confidence in you. The same shimmers in all your senses. Your eyes radiate the power of knowledge. You would start loving yourself. You would be liked by the learned too! Eventually, you will be contented for what you are!
  4. Note!! Note all that you note in a day in a note since noting is the better way of notifying your brain on the noticeable events of the day. Maintain a note, be smart in noting the things once assigned. Usually, the most foolish decisions of mine could be prejudging “my mind remembers it”! To be honest, NO!! My mind remembers 7 out of 10 works. Hence, Note it, accomplish it, and gain appreciation!
  5. Be alone!! Sounding peculiar? But I mean it! Stay alone, that’s when your mind thinks about something that you ardently desire to achieve. I bet, you would find the best time ever when you are alone! Your mind works clear and clever.
  6. Innovate!! Find new ways of doing the pre-existing ideas. Think new and find the alternative! It is how the Entrepreneurial world evolved. Unleash the innovator in you.
  7. Plan!! Well planned is half done! Plan before you jump! Before beginning, just answer the following three questions: 1. Why am I doing it? 2. Will I be successful in the work I take up if done this way? 3. What the results could be?. Once you get satisfactory answers to these questions, involve in the work you are about to take up!
  8. Listen!! Listening is when you would get to know more about the mindset of the opposite party. Work out in mind, the ways to win the situation and the ideas to overcome the objections. Give your talk and demonstration finally and walk off with the pride of victory.
  9. Nourish!! Nourish your mind with one good thought every day! Make that thought, the path, and the oath of the day! This way, your brain automatically starts acting in resonance with that thought. It tries to associate the thought with your activity of the day. Thereby watering the rooted positivity of your mind every day.
  10. Win!! The ecstasy you get after the success is inexplicable! The nectar of success is gained if climbed through the thorny bark! Make winning, the habit! This way, you would always strive to give the best in whatever you do. Winning is divine!!!
  11. Follow the 80/20 rule!! This way of thinking helps keep your diet balanced, healthy, but still allows for occasional indulgences. Let’s break it down: 80% of the time, make food choices based on how they nourish and sustain your body.  20% of the time, you can indulge in “sometimes” foods – anything goes! You can enjoy the indulgence without guilt because you know that, for the majority of the time, you are fueling your body with the nutrients it needs.  If you eat 3 meals per day, that’s 21 meals per week. So for 17 meals (80%), you eat healthfully and for 4 meals (20%), you can have whatever you want.
  12. Eat Intuitively!! Mindful eating = eat when you are hungry, stopping when you are full.  Remember: healthy snacking is A-OK! When you get too hungry between meals, it can lead to overeating at mealtime.  Have fruits and veggies handy to snack on and balanced your snacks with a bit of protein or whole grains.
  13. Try a new fruit or vegetable each month !! Make your meals interesting and exciting by incorporating foods you’ve never tried before into meals. Variety is key to helping you get the greatest benefit from all the vitamins and minerals that produce has to offer. And be sure to cook it yourself if you decide to try something new! Studies show that when people try new food they have prepared themselves that they have a higher chance of liking the new food.
  14. Invest wisely !! Remember that practicing good nutrition is like putting money in a savings account or having good insurance – it will pay off in more ways than you realize in the long run! The choices we make as young people about what to put in our bodies and how we take care of our bodies will have an effect on our health, ability to do what we love, confidence, and body image as we grow older.  So pick a healthy habit and start your investment in yourself today.
  15. Offer to do grocery shopping !! There are so many benefits to doing this. Offer to go to the grocery store for your family once per week. Pay attention to what’s on sale, what’s in season (is usually on sale), foods you have never tried before, and how much things cost.  Becoming familiar with these factors of grocery shopping will make it easier for you to budget your food money and plan healthy meals to cook at home once you grow.
  16. Saving Money !! Saving money is an invaluable skill to have! Now is the time to start! It’s a great habit to start putting money aside from each paycheck or allowance, but it’s okay to start small at first. At first, the growth in your savings account will seem unbearably slow, but in the end, it’s sure to pay off.
  17. Cleaning your room !! Cleaning your room sounds like a drag, but it’s a great habit to start in high school! Some people love to clean and it gives them a sense of order and control. Others.. . not so much. To save yourself future shame, get into the habit of keeping your personal space spotless.
  18. Establish healthy eating routines!! Healthy eating isn’t limited to making healthy food choices. It also talks about eating timely and regularly. Instruct your teens to follow these healthy eating routines:
  • Have your meals and ample snacks on time throughout the day.
  • Have your meals on the table along with your family, rather than gulping down food in front of the TV.
  • Give yourself enough time to have your meals and avoid eating in a hurry.
  • Make sure your teen’s meal contains sufficient vegetables since they are rich in numerous nutrients and offer ample health benefits.

Important good manners to practice in daily life 

Health Tips for Teens Part 2

health tips for tens

Health Tips for Teens

The teenage years are a period of intense physical, emotional, mental, and intellectual growth. It’s also a time when your child develops habits that can last a lifetime. You can help your teenager reach optimal growth and development by instilling lifestyle habits that support a healthy and happy body.

Health is a state of physical, mental, and social well being and not merely the absence of disease or infirmity. It is the key to living a productive and satisfying life. Our health tips for teens will help you in managing teens health

Teens don’t always have the easiest time taking care of themselves. After all, they have other concerns – like dating, playing games, Chatting, and schoolwork. But adopting a few good habits will help keep them healthy and happy not just now but as they grow into adulthood.

You can break down the concept of health into different categories. These could include physical, mental, emotional, and behavioral health. There are things any person can do to stay healthy in these areas. But as a teenager, there are some things you should pay special attention to.

Wear Sunscreen:  Getting just one bad sunburn as a child or teenager increases your risk of getting skin cancer as an adult.

Don’t try to take on too much: Limit your activities to the most important ones and give that 100 %. Overextending yourself can lead to stress, frustration, or exhaustion.

Know the signs of mental illness which includes – 

  • anxiety
  • depression
  • excessive tiredness
  • loss of self-esteem
  • loss of interest in things you used to like
  • loss of appetite
  • weight gain or loss
  • out-of-character personality changes.

Pay attention to your moods and feelings: Don’t assume your negative thoughts or feelings are just part of being a teenager. If you’re worried about something, ask for help. If you can’t talk to your parents, talk to your favorite teacher or counselor at school. Find an adult you can trust. If you’re feeling really sad or are thinking about harming yourself, get help right away.

Don’t bully other people: And if you are being bullied, tell a parent, teacher, or other adults. This includes being bullied online or on your phone.

Avoid substance use or abuse: This includes alcohol, street drugs, other people’s prescription drugs, drinking habit, and any type of tobacco product.

Avoid Violence:  Stay away from situations where violence or fighting may cause you to be physically injured.

At my age, what should I especially be concerned about: The top killers of teenagers and young adults are car accidents, unintentional injury, homicide, and suicide. Cancer and heart disease are uncommon but can affect you at this age. Unplanned pregnancy and sexually transmitted infections can harm your health. They can also cause you social and personal problems.

Will the habits I have now really make a difference when I’m older: Yes; 65% of all deaths in adults are caused by heart disease, Cancer, and Stroke. In many cases, these diseases are preventable. Many of the behaviors that cause these diseases begin at a young age. For example, teens who use tobacco are more likely to have heart disease, cancer, or stroke in adulthood.

Realize that you control what goes into your body: It’s easy to blame others (hello, fast-food restaurants) for why we have an obesity problem. But the fact is that, even with lots of outside influences, you still have the choice of what you do or do not eat, drink, or smoke.

Realize that its never too late to start adopting healthy habits: You get a do-over. Even if you’ve spent your childhood on a diet of soda and chips, it’s not too late to make a change to get your body in a better place. It takes only two weeks to form a habit, so simple changes now will pay great dividends down the road. Start simple (try some raw veggies to get your crunch fix) and build up.

Walk 10,000 steps a day; They don’t have to be all at once (but heck, you probably do a chunk of it at school every day). Make it a point to be active and get your body moving. Setting a tangible goal (like 10,000 steps a day) is a great way to start if you’re not already active.

Have one buddy who shares your ideas about living a healthy lifestyle: Find a friend who you’re comfortable talking with about healthy habits. Social networks (the live and in-person ones!) are so important in helping you develop self-esteem and a value system. Find positive people around you who can support you and share some of your goals.

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If you’re a typical teenager with parents who always nag you about what you eat, how you eat when you eat or don’t eat, and the amount of junk food you consume, these comments will sound familiar to you. Give your parents a break, they are just doing their job. They want you to eat properly so you’ll develop, be healthy, and keep your moods balanced.

Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it’s probably the most difficult for many teenagers. Breakfast is even more important if you aren’t eating lunch on a regular basis, and are waiting until after school or until dinner to eat.

Avoid the major categories of unhealthy food: Stay away from saturated fats, trans fats, added sugar, added syrup, non-100 percent whole grains. Start looking at food labels and trying to ID these unhealthy foods and ingredients.

Eat cruciferous vegetables: Enjoy some cruciferous vegetables such as broccoli, cabbage, cauliflower, watercress, and arugula three times a week. They’re disease-fighters, they’ll fill you up, and the crunch will help take the edge off about that math test tomorrow.

Take a multivitamin: Take a multivitamin every day and get your recommended daily amount of calcium through food or supplements as well as vitamin D and omega-3 fats.

Floss and brush your teeth at least two minutes twice a day: Not only do they play a major role in your appearance (you are eating broccoli now, right?), but they also help cut down the risk of diseases you’re going to be worrying about later in life.

Have your waist size equal or less than half of your height ( Inches ):  Try not to obsess over your weight (in fact, it’s better to have a healthy range of ideal weight, so you can account for natural body fluctuations). But the best number to determine whether you’re a healthy size is using that formula. So if you’re 66 inches tall, your waist should be under 33 inches.

Sleep 9 to  10 hours a night: Sleep nine to ten hours a night (in greater than 90-minute blocks). To create a better sleep environment, keep your room cool, don’t do any work on your bed, and limit the use of electronic equipment (especially your phone) so close to bedtime.

Exercise nearly every day: Do some kind of exercise nearly every day, including some form of resistance exercise and cardiovascular exercise. Stay active, be active, sweat a little. Choose activities that you have fun with – keeping activity fun is one of the best ways to maintain activity over a lifetime. Dodge ball, anyone?

Do one small ( or big ) form of Stress Management every day: Maybe it’s just sitting in peace and quiet for five minutes, maybe it’s some yoga or light stretching, maybe it’s listening to music by yourself. Find something that soothes you (other than ice cream) and helps clear your mind to tackle the tasks that await you.

Have your vaccination against major diseases up to date: You never know when sickness may hit, so it’s best to be prepared and protected. After all, schools are notorious danger zones for flu outbreaks.

Have a passion – and do it as often as you can ( safely ): Get excited about what you do – whether it’s a sport, hobby or other activity. Do it often – just make sure you also do it safely.

Protect your ears from noise louder than lawn mover: This also means keeping your personal device on less than 70 percent of max when you use earphones

Commit to not texting while driving: Keep your phone and other devices out of your hands while driving. Make a commitment and stick to it.

Eating healthy and being physically active are important parts of being healthy and feeling good. When you eat well your body gets the nutrients and energy you need to grow. Eating well helps you concentrate and perform better in activities that are important to you like school, sports, and hobbies. Being physically active helps you stay strong and fit.  It can improve your confidence and lower your stress.

You will grow quickly between 12 and 18 years of age. Focus on your eating habits, physical activity, and overall health rather than your body weight. Healthy bodies come in many shapes and sizes.
Follow the five steps to healthy eating and active living below.

Find a Mentor: It may or may not be your parents, but the important thing is to find an older person who can help you reach your goals, give you advice, and who really cares about your success. A teacher, coach, or another relative can be a great option.

Practice smart internet safety: Know that what you write or post can be saved forever. Be smart about who you communicate with. It might be fun to post a picture from Spring Break on your Facebook picture.

Eliminate processed Foods: Get rid of processed foods from your diet, and substitute 100 percent whole wheat flour for white flour where you can.

Eat five servings fruits and veggies daily: New government guidelines confirm that we should all be filling half our plates with fruits and veggies a day. Include a variety of colors and kinds in your diet.

Eat fruits but skip the juice ( unless you are trying to gain weight ): Eat fruit but not all juices are created equal. The fruit is totally healthy and contains plenty of vitamins that are good for you, but fruit juice often has a lot of unnecessary sugar. Try diluting juice with water to help reduce the calories.

Don’t squeeze Zits ( pimple ): When you do, you risk spreading the bacteria and causing more zits. Practice good skin hygiene, washing with a “basic” soap (as opposed to acidic). Simple pimples will go away soon enough; if you have serious acne problems, consider seeing a dermatologist who may be able to bring in prescription-strength reinforcements.

Wear a helmet: When you’re cycling, Rollerblading, skiing, snowboarding, skateboarding, or rock climbing – wear a helmet. And wear a seat belt whenever you’re in a car to prevent concussions. Concussions at a young age can have lifelong negative effects on your health.


Health tips for teens part 1

Health tips for Teens Part 1

Health tips for a teens part I

“You need to eat your breakfast,” “please lose the junk food and eat some real food.”

Take Charge of your health:-

As you get older, you’re able to start making your own decisions about a lot of things that matter most to you. You may choose your own clothes, music, and friends. You also may be ready to make decisions about your body and health.

Making healthy decisions about what you eat and drink, how active you are, and how much sleep you get is a great place to start. Here you’ll learn

  • How your body works— How your body uses the food and drinks you consume and how being active may help your body “burn” calories

Your body needs the energy to function and grow. Calories from food and drinks give you that energy. Think of food as energy to charge up your battery for the day. Throughout the day, you use energy from the battery to think and move, so you need to eat and drink to stay powered up. Balancing the energy you take in through food and beverages with the energy you use for growth, activity, and daily living is called “energy balance.” Energy balance may help you stay a healthy weight.

  • How to choose healthy foods and drinks –
    • Healthy eating involves taking control of how much and what types of food you eat, as well as the beverages you drink. Try to replace foods high in sugar, salt, and unhealthy fats with fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy foods.
    • Fruits and Vegetables
      Make half of your plate fruits and vegetables. Dark green, red, and orange vegetables have high levels of the nutrients you need, like vitamin C, calcium, and fiber. Adding tomato and spinach—or any other available greens that you like—to your sandwich is an easy way to get more veggies in your meal.
    • Grains
      Choose whole grains  like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, instead of refined-grain cereals, white bread, and white rice
    • Protein
      Power up with low fat or lean meats like turkey or chicken, and other protein-rich foods, such as seafood, egg whites, beans, nuts, and tofu.
    • Dairy
      Build strong bones with fat-free or low-fat milk products. If you can’t digest lactose—the sugar in milk that can cause stomach pain or gas—choose lactose-free milk or soy milk with added calcium. Fat-free or low-fat yogurt is also a good source of dairy food.
  • How to get moving and stay active –
    • Physical activity should be part of your daily life, whether you play sports, take physical education (PE) classes in school, do chores, or get around by biking or walking. Regular physical activity can help you manage your weight, have stronger muscles and bones, and be more flexible.
    • Aerobic versus Lifestyle Activities
      You should be physically active for at least 60 minutes a day. Most of the 60 minutes or more of activity a day should be either moderate or intense Aerobic or Zumba Physical Activity, and you should include intense physical activity at least 3 days a week. Examples of aerobic physical activity, or activity that makes you breathe harder and speeds up your heart rate, include jogging, biking, and dancing.

Fitness apps that you can download onto your computer, smartphone, or other mobile devices can help you keep track of how active you are each day.

  • How getting enough sleep is important to staying healthy –
    • Sometimes it’s hard to get enough sleep, especially if you have a job, help take care of younger brothers or sisters, or are busy with other activities after school. Like healthy eating and getting enough physical activity, getting enough sleep is important for staying healthy.
    • You need enough sleep to do well in school, work and drive safely, and fight off infection. Not getting enough sleep may make you moody and irritable. While more research is needed, some studies have shown that not getting enough sleep may also contribute to weight gain. If you’re between 13 and 18 years old, you should get 8 to 10 hours of sleep each night.
  • How to ease into healthy habits and keep them up – 

Changing your habits can be hard. And developing new habits takes time. Use the tips below and the checklist under “Be a health champion” to stay motivated and meet your goals. You can do it! 

Make changes slowly. Don’t expect to change your eating, drinking, or activity habits overnight. Changing too much too fast may hurt your chances of success.

Figure out what’s holding you back. Are there unhealthy snack foods at home that are too tempting? Are the foods and drinks you’re choosing at your school cafeteria too high in fat and sugar? How can you change these habits?

Set a few realistic goals. If you’re a soda drinker, try replacing a couple of sodas with water. Once you are drinking less soda for a while, try cutting out all soda. Then set another goal, like getting more physical activity each day. Once you have reached one goal, add another.

Get a buddy at school or someone at home to support your new habits. Ask a friend, brother or sister, parent, or guardian to help you make changes and stick with your new habits.

  • How to plan healthy meals and physical activities that fit your lifestyle –

Being healthy sounds like it could be a lot of work, right? Well, it doesn’t have to be. A free, online tool called the My Plate Daily Checklist can help you create a daily food plan. All you have to do is type in whether you are male or female, your weight, height, and how much physical activity you get each day. The checklist will tell you how many daily calories you should take in and what amounts of fruit, vegetables, grains, protein, and dairy you should eat to stay within your calorie target.

Another tool, called the Super Tracker, can help you plan, analyze, and track both your eating patterns and physical activity. With Super Tracker, you can find out what and how much to eat, track your foods, physical activities, and weight, and set personal goals.

With Super Tracker’s  Food-A-Pedia, you can type in a food or beverage to find out how many calories it has, as well as how much sugar, saturated fat, and sodium. The tool has nutrition information for more than 8,000 foods. You can use Food-A-Pedia to plan meals like the ones below.

Breakfast: A banana, a slice of whole-grain bread with avocado or tomato, and fat-free or low-fat milk.
Lunch: A turkey sandwich with dark leafy lettuce, tomato, and red peppers on whole-wheat bread
Dinner: Two whole-grain taco shells with chicken or black beans, fat-free or low-fat cheese, and romaine lettuce.
Snack: an apple, banana, or air-popped popcorn.

Important Health tips for teens

As a teenager, your body is going through many physical changes – changes that need to be supported by a healthy, balanced diet.

By eating a varied and balanced diet, you should be able to get all the energy and nutrients you need from the food and drink you consume, allowing your body to grow and develop properly. Eating healthily doesn’t have to mean giving up your favorite foods. It simply means eating a variety of foods and cutting down on food and drinks high in fat and sugar, such as sugary fizzy drinks, crisps, cakes, and chocolate. These foods should be eaten less often and in smaller amounts.

Healthy eating tips: Try to limit foods like cookies, candy, frozen desserts, chips, and fries, which often have a lot of sugar, unhealthy fat, and salt.

  • For a quick snack, try recharging with pear, apple, or banana; a small bag of baby carrots; or hummus with sliced veggies.
  • Don’t add sugar to your food and drinks.
  • Drink fat-free or low-fat milk and avoid sugary drinks. Soda, energy drinks, sweet tea, and some juices have added sugars, a source of extra calories.

Did You Know?

Many teens need more of these nutrients:

  • Calcium, to build strong bones and teeth. Good sources of calcium are fat-free or low-fat milk, yogurt, and cheese.
  • Vitamin D, to keep bones healthy. Good sources of vitamin D include orange juice, whole oranges, tuna, and fat-free or low-fat milk.
  • Potassium, to help lower blood pressure. Try a banana, or baked potato with the skin, for a potassium boost.
  • Fiber, to help you stay regular and feel full. Good sources of fiber include beans and celery.
  • Protein, to power you up and help you grow strong. Peanut butter; eggs; tofu; legumes, such as lentils and peas; and chicken, fish, and low-fat meats are all good sources of protein.
  • Iron, to help you grow. spinach, beans, peas, and iron-fortified cereals are sources of iron. You can help your body absorb the iron from these foods better when you also eat foods with vitamin C, like an orange.

Other Important points

  • Teens who eat breakfast may do better in school. By eating breakfast, you can increase your memory and stay focused during the school day.
  • Activities add up – Shoot hoops for 30 minutes as part of your 60 minutes of daily physical activity. For Example – how to fit 60 minutes of physical activity into your day:
  • 10 minutes – to walk or bike to a friend’s house
    30 minutes – of playing basketball / Tennis / Squash / Badminton
    10 minutes – of chasing the dog around the yard
    10 minutes – to walk back home
  • Try to limit your screen time to less than 2 hours each day, not counting your homework:
  • Replace after-school TV and video-game time with physical activities at home, at school, or in your community.
  • Turn off your cellphone or other devices before you go to bed. Put them away from your nightstand or bed.

Just one super-sized, fast food meal may have more calories than you need in a whole day. And when people are served more food, they may eat or drink more—even if they don’t need it. This habit may lead to weight gain. When consuming fast food, choose small portions or healthier options, like a veggie wrap or salad instead of fries or fried chicken.

If you’re a typical teenager with parents who always nag you about what you eat, how you eat when you eat or don’t eat, and the amount of junk food you consume, these comments will sound familiar to you. Give your parents a break, they are just doing their job. They want you to eat properly so you’ll develop, be healthy, and keep your moods balanced.

Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it’s probably the most difficult for many teenagers. Breakfast is even more important if you aren’t eating lunch on a regular basis, and are waiting until after school or until dinner to eat.

Be Media Smart :

Advertisements, TV shows, the internet, and social media may affect your food and beverage choices and how you choose to spend your time. Many ads try to get you to consume high-fat foods and sugary drinks. Be aware of some of the tricks ads use to influence you:

  • An ad may show a group of teens consuming food or drink, or using a product to make you think all teens are or should be doing the same. The ad may even use phrases like “all teens need” or “all teens are.”
  • Advertisers sometimes show famous people using or recommending a product because they think you will want to buy products that your favorite celebrities use.
  • Ads often use cartoon figures to make food, beverage, or activity look exciting and appealing to young people

Be a Health Champion :

Spending much of your day away from home can sometimes make it hard to consume healthy foods and drinks. By becoming a “health champion,” you can help yourself and family members, as well as your friends, get healthier by consuming healthier foods and drinks and becoming more active. Use this checklist to work healthy habits into your day, whether you’re at home or on the go:

  • Each night, pack a healthy lunch and snacks for the next day. Consume the lunch you packed. Try to avoid soda, chips, and candy from vending machines.
  • Go to bed at a regular time every night to recharge your body and mind. Turn off your phone, TV, and other devices when you go to bed. Try to get between 8 and 10 hours of sleep each night.
  • Eat a healthy breakfast.
  • Walk or bike to school if you live nearby and can do so safely. Invite friends to join you.
  • Between classes, stand up and walk around, even if your next subject is in the same room.
  • Participate in gym classes instead of sitting on the sidelines.
  • Get involved in choosing food and drinks at home. Help make dinner and share it with your family at the dinner table.

   Quotes for Teens

The starting point of all achievement is Desire

Make it your lifestyle and you will never look back

There is never going to be enough time. You have to make it

The Best way to predict the future is to create it

You should set goals beyond your reach so you always have something to live for

Wake up with Determination. Go to bed with satisfaction.

Stop saying I wish. Start saying I Will.

Create healthy habits, Not restrictions

Your Diet is your bank account. Good food choices are good investments.