Teen Health | 12 Easy Tips to Build a Healthy Life

Adolescence is the most hectic period of life with a lot of physical and emotional changes. Mostly teenagers’ health is neglected amongst academic work, social lives, and the pressure of growing up.

But, building steady habits in this period can benefit you in the long run called life. And help in setting the foundation for a happier and healthier future.

At Main Street Medical Centre, we focus on supporting the health of young people in our community. Our team offers you personalised health care services and expert advice for your well-being.

It’s time to memorise some healthy teenage habits that last a lifetime.

12 Healthy Habits for Teens to Maintain their Well-being

Building a healthy routine in your teenage can give you strength and confidence to face life’s challenges. And prevent common teen health risks like stress, weakness, and mental disturbance.

Here are some healthy habits for teens to follow.

1. Get Plenty of Sleep

During adolescence, the body undergoes significant growth and development. & sleep is the time when all the cellular changes occur.

A regular sleep schedule can make the growth faster and also keep you active during the day. Your body can’t function without its recharging time i.e. sleep.

How Much Sleep Do Teens Need?

8-10 hours per night is essential for development of body and mind.

Lack of sleep in teenage can result in:

• • Lower concentration
  • Irritability
  • Poor academic performance

Tips for Better Sleep

• Maintain a consistent sleep schedule
• Avoid caffeine and sugary snacks before bed
• Limit screen time at night to relax your mind and eyes
• Create a pleasant bedroom environment. E.g. dim lights, aroma candles
• Get help from some calming music & relaxing tunes

2. Eat a Well-Balanced Diet

Nutrients is 2^nd requirement for growth after proper sleep. A balanced diet can maintain both physical and mental health for teens.

Proper nutrition gives strength to the body and mind. And provides the energy needed for school, sports, and social activities.

Add the following food groups to your diet for optimal body growth.

Limit the use of junk food, sugary drinks, and processed snacks. As they can make you lazy and cause long-term health issues.

3. Exercise Regularly

Now matter how good you eat, if it is not properly absorbed, it is useless for you. That makes exercise essential for teen health and wellness. In today’s digital age and especially after COVID-19 home isolation. Physical activity is almost eliminated from our routine. 

But a lazy routine can lead to halted growth, obesity, and stress. So, don’t ever forget to move your body and stretch the numb parts of it. Exercise promotes physical fitness, and mental well-being in following ways.

Benefits of Exercise for Teens

• Strengthen muscles and bones
• Helps in digestion and absorption of food
• Improve your heart health
• Improve the mood and reduce anxiety or depression
• Helps to manage aggression and anger issues

Simple Exercises to Include in Your Routine

• 30 minutes of walking or jogging
• Playing a sport like basketball or football
• Stroll with a pet at nearby park
• Dancing or yoga at home

4. Maintain A Personal Hygiene

Another important aspect of child & teen health is the good personal hygiene. It doesn’t only prevent diseases but boosts self-confidence also. Having a huge role in keeping and maintaining social interactions.

Parents should discuss the topics like body odour, shaving and periods with their children. And teach them about hygiene habits.

Essential Hygiene Habits

• Shower regularly, especially after physical activities
• Brush teeth twice a day
• Wash hands frequently to prevent illness
• Use a deodorant & mouth freshener
• Discuss with parents if experiencing any issues

5. Listen to Your Mind and Body

During the teen years, your body and mind go through some major changes. so it is important to know the definition of ‘normal’. Develop the awareness of your body and emotional needs. Understand what you can and can’t control in your body and make informed choices.

Listening and understanding your body will root out a number of teenage health issues for you.  If you feel something isn’t right, speak to the parents, guardians or teachers immediately.

Signs to Watch For

• Persistent headaches or stomach aches (possible signs of stress)
• Difficulty concentrating or increased fatigue
• Irritability or changes in mood
• Inability to perform any task

Parents should encourage their children to talk about how they’re feeling. Open communication can prevent the issues from escalating.

6. Learn to Manage Stress

Stress is the most common part of teenage life. The trick is in not letting it overcome your personality and confidence. Every teenager has his own escape from daily stress or worries. Learn to find yours in order to maintain your mental health.

Effective Stress Management Techniques

• Find a hobby to clear your mind.
• Practice meditation to focus and relax.
• Listen to your favourite music.
• Write down thoughts and feelings to process your emotions.
• Spend some quality time with your friends.

7. Choose a Passion and Follow It

Research suggests that teens who pursue a passion have better mental health and stronger sense of purpose. It can be anything like sports, music, writing or art.

Through a passion, you learn to manage your time and make best use of it. It keeps you busy and occupied, and save you from the harms of idleness.

Hobbies provide a creative outlet, relieve stress, and build self-confidence.

Encouraging Your Teen to Find a Passion | Tips for Parents

• Support their interests and let them try new activities.
• Encourage and appreciate them in their efforts.
• Give them regular time for the hobbies they enjoy.
• Arrange team activities and fun events for them.

8. Limit Screen Time

Increased trend of social media increased the teenage stress to a millionfolds. Teenagers spend most of their time on internet, develop insecurities and get trapped in propagandas. Excessive screen time also disturbs health factors like eyesight, posture and sleep schedule.

So, parents should educate them to balance the screen life with non-digital life. They can also keep a check on them but allow them some personal space. As, over strictness is harmful in this crucial age.

Guidelines for Limiting Screen Time

• Set a limit of non-educational screen use.
• Take a break from screen every 30 minutes to reduce eye strain.
• Promote alternative activities like reading, playing a sport, or spending time outdoors.
• Replace screen with self-care and family time.

9. Avoid Substance Abuse

Excessive social burdens and growth anxieties lure many teenagers toward substance abuse. Parents and teachers should teach them about the dangers of it.

Alcohol, drugs, and smoking can have long-lasting negative impacts on health. They can stake your entire future.

Guidelines for Parents to Prevent Substance Abuse

• Educate your teen about the risks of using substances
• Arrange a comfortable environment where they can discuss peer pressure or concerns
• Lead by example and promote healthy alternatives for managing stress
• Manage stress by making work schedules & prioritising the urgent activities

10. Build Healthy Relationships

Relationships are another source of boosting confidence in teen life. Whether it’s with family, friends, or romantic partners. Forming healthy relationships is important for emotional development and mental health.

Pick your partner wisely and always prioritise your personal peace. Also learn to make boundaries in relationships.

Characteristics of Healthy Relationships

• Mutual respect and trust
• Open communication
• Supportive rather than competitive interactions

11. Promote Health Practices in the Community

Building a healthy culture doesn’t stop at caring for yourself. Teens should promote health practices in the community, especially in schools. As schools are an ideal platform for students and teachers to create a positive ripple effect.

Steps to Promote Health & Wellness

• Participate in school health seminars and design informative posters.
• Arrange awareness sessions about community health services.
• Learn the strategies to deal with critical situations or accidents.
• Teachers and students both get equipped with first aid life-saving skills.

Read more about the importance of first aid sessions in schools at: First Aid for Teachers: Be Ready for School Medical Emergencies.

12. Arrange Regular Health Checkups

Even with great care, body of teenagers is still prone to many hazards. So, it is critical to monitor teen health risks through regular checkups.

Child & teen health checkups allow doctors to monitor their physical and mental health. And address any concerns on early stages.

Areas Covered in a Teen Health Checkup

• Physical growth and development
• Mental health screening
• Immunisations and preventive care

Read more: What is a Wellness Checkup and What to Expect in it?

Bottom Line

Developing healthy habits in teenage is important to lead a successful future. Enough sleep, balanced diet, stress management, and exercise & healthy relationships are such habits. Listen to your body and share the concerns with your loved ones. Avoid dependence on screen or any other form of addiction. So, you can maintain your teenage well-being and live a healthy life.

Want to Stay on Top of Your Health?

Schedule Your Health Checkup at Main Street Medical Centre

At Main Street Medical Centre, we promote the health of young people through regular checkups and expert health guidance.

Our AGPAL-accredited clinic provides a wide range of health care services to meet the unique needs of teenagers. Through health checkups, preventive care and education on teen health and wellness. We’re here to support you and your family every step of the way.

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