2 important tips for teenagers to maintain a healthy lifestyle


Teenagers are categorically children that falls within the age range of 13 to 19 years. It is also the age in which they reaches puberty, and undergo transition from childhood to adulthood. At this age. they should be making clever and healthy choices so that they can achieve the adequate amount of nutrient and energy that they need.

Maintaining a healthy lifestyle is perfect, and it is very important for teenagers as they are undergoing this transition from childhood to adulthood, to maintain a healthy lifestyle habit that will be of benefit to them during this period of rapid growth. The benefits can also extend throughout their lifetime.

Now, let us look at some of these tips that will teenagers to maintain a healthy lifestyle.

Tips for teenagers to maintain a healthy lifestyle

1. Healthy eating
Like the saying goes "you are what you eat", healthy eating is definitely a key for maintaining ones health. As one approaches teenage age, her or she begins to take decision on his or her own. Such decision also involves the types of foods they will want to eat at a particular time. So many factors influences their choice too, which includes personal values and beliefs, peer pressure and social media.

Balance is key to healthy eating, and making the right choice will go a long way in helping them to achieve the nutrients and energy that their body required. For example, choosing a nutritious snack whenever the body requires energy will help a lot. Such nutritious snack include:

1. Baked or sweet potato with beans
2. Yogurt
3. Fruits e.g banana, pineapple etc
4. Porridge or unsweetened cereal
5. Wholegrain toast topped with tomatoes and onions
6. Grilled cheese
7. Peanut butter
8. Oat cakes
9. Cucumber, carrots, peppers etc.

All these are some of the foods that are quite healthy for teenagers.

The development of strong bones kick-starts during the teenage years. It is an important time for the development of the skeleton, and taking the care of our bones into consideration during this period will have a positive impact to our overall bone health in our later life.

While bone health solely rely on factors that we cannot control such as gender, age, and genetics. Factors that we can control include the type of food that we eat and also the type of physical activities that we engage in.

A balanced diet is highly friendly to our bones, because they provide the essential nutrients which the bones need. 5 servings of milk, yogurt and cheese per day is good for people between the ages of 9 to 18 years, while 3 servings per day is recommended for people in all other age groups.

The reason why teenagers require an increased amount of this serving is because of the importance of calcium during this stage of life, which is to support normal bone development. These dairy food also provides protein and phosphorus, which also have a highly important role to play in bone health.
Vitamin D also assist in the absorption of calcium and phosphorus. Adequate intake of vitamin D is also highly important.

2. Being physically active
Being physically active is very important for teens in maintaining their health and wellbeing. It also serve as a great way to meet with new friends and spark up new and different interests. But the sad part we can easily observe around us is that most teenagers dedicate most of their free time to activities such as; watching television, focussing on their phones or tablets. All these can contribute to lesser time of being physically active.

It is important that teenagers should engage in physical activities for at least 60 minutes every day, at a moderate to vigorous level. The activities should include; muscle-strengthening, flexibility and bone-strengthening exercises 3 times per week.

Activities that are essential for the bone health includes; "weight bearing activities", which allows the full weight of the body to be on the feet and legs. Examples of these activities includes running, brisk walking, tennis playing, dancing, soccer, hurling and rugby.

Choosing the habit of swapping most of our screen time with exercises is for sure a great way of encouraging teenagers to become more active. Other tips that encourages activeness amongst teenagers includes:

1. Picking activities that they have delight in,
because they will more likely to stick to it.
2. Allow them to walk or cycle to school
3. Taking the stairs instead of the elevators
4. Always engaging in brisk walking or jogging.

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