4 ways to be a healthy teenager

4 ways to be a healthy teenager
4 ways to be a healthy teenager
Anonim

Being healthy can mean different things to teenage girls. Adopting healthier habits (in terms of diet and sports activity) is important, but you also need to have good hygiene. Being in good health also means having a positive mental attitude and making decisions that help ensure your body and behavioral safety. Take care of your health in order to have more confidence in yourself, to feel beautiful and to take care of your body.

Steps

Method 1 of 4: Adopt healthy attitudes

Be a Healthy Teen Girl Step 1

Step 1. Eat healthy foods

The foods you eat help nourish your body and your brain, so you need to choose them wisely. Try to reduce your intake of sugar, salt and fat (and avoid fast foods, fried foods, ready meals, and snacks like chips and cakes). On the contrary, consume more fresh fruits and vegetables, grains, low-fat dairy products and lean proteins such as fish, chicken, nuts, beans, peas and lentils. Eat healthy snacks like fruit, handfuls of nuts, celery, or low-fat pieces of cheese.

If you're not sure where to start for healthier habits, talk to a doctor or nutritionist. They can help you adopt a diet rich in vitamins, minerals and low in calories. You can also consult these online resources to guide you in your choices

Be a Healthy Teen Girl Step 2

Step 2. Watch your eating habits

The way you eat is just as important if you want to stay healthy.

  • Don't skip breakfast for school, which gives your body the energy it needs to stay focused. For a good breakfast, you can eat fruits, eggs, low fat milk, cream of wheat, oats or whole wheat toast.
  • Prepare your own breakfast to make sure you are eating healthy meals.
  • Take part in shopping and preparing meals. So you can help your family eat healthier.
  • Your doctor can also tell you if you are overweight for your age. If he advises you to lose weight, reduce the amount you eat or the portions you eat at each meal. For example, eat from a smaller plate or bowl, keep a diary of your eating habits to monitor the portions you eat and fill your plate with fruits and vegetables.
  • However, eat enough calories per day. You should have a calorie intake of 1,600 to 1,800 calories per day if you are not very active and 2,200 to 2,400 if you exercise a lot.
  • Avoid dieting that is too extreme. You may gain weight quickly, and these diets are not healthy for your body. Talk to your doctor before changing your eating habits or if you are worried about your weight.
Be a Healthy Teen Girl Step 3

Step 3. Maintain a healthy weight

Rather than worrying about your weight, watch your body mass. This measurement makes it possible to judge whether you have a normal weight according to your age and your height. You can use this tool to calculate your BMI.

Your body mass should be between the 5th and 85th percentage: if you are below you are underweight, between 85 and 95 you are overweight and above 95 you will be considered obese. Calculate your body mass using this site

Be a Healthy Teen Girl Step 4

Step 4. Drink at least 7 glasses of water per day

Properly hydrating your body will allow you to regulate your metabolism and purify your body. So drink a minimum of 7 glasses of water a day to stay well hydrated.

  • Always keep a bottle of water with you so you can drink it throughout the day. Always drink water when you are thirsty.
  • Drink more water if it is hot or when you exercise.
  • Your urine should be a light yellow color.
  • You can flavor the water you drink by adding lime or lime slices and fresh fruit.
Be a Healthy Teen Girl Step 5

Step 5. Get 8-10 hours of sleep per night

Sleeping well allows you to be more focused, attentive and in a better mood. If you have trouble getting up in the morning, sleeping in class, having trouble concentrating, or feeling depressed or in a bad mood, you may not be getting enough sleep. Use the following tips for better sleep.

  • Go to bed at the same time every night.
  • Exercise regularly (but never three hours before bed so that it does not prevent you from sleeping).
  • Avoid caffeine after 4 in the afternoon.
  • Relax before going to bed with a hot bath or reading.
  • Avoid taking long naps during the day.
  • Don't have sleepless nights, as they can disrupt your sleep routine.
  • For better sleep hygiene, dim the light before bed to let your brain know it's time to sleep, make sure your bedroom is not heated or lit at night, and wake up when the sun is rising.
Be a Healthy Teen Girl Step 6

Step 6. Exercise at least three to five times a week

Exercise gives you energy, makes you feel better about yourself and reduces stress. Try to exercise for at least 20 to 30 minutes and preferably for an hour. Aerobic exercise (that is, those that increase your heart rate) such as running or swimming are great for your heart and general health. You can also do specific exercises to target a particular area of ​​your body, such as your abs or legs.

  • If you don't feel like going to a gym, you can find more creative ways to exercise, like biking or hiking, joining a fitness club, walking your dog, or joining a team. sport.
  • Use a Wii or Wii Fit to exercise without leaving your home.
  • Run in place or do squats while watching TV.
  • You can also do high-intensity interval exercise, barbell work, or yoga with fitness apps.
Be a Healthy Teen Girl Step 7

Step 7. Adopt good posture

Having good posture will give you more confidence (when walking with your head held high). Keeping good posture will also help reduce tension in your muscles. There are many exercises that can help you get into a better posture.

Be a Healthy Teen Girl Step 8

Step 8. Protect your skin from the sun

You probably think that tanning makes you look better, but the sun can be very dangerous for your skin (by accelerating its aging as well as the risk of cancer). Always wear sunscreen with a sun protection factor greater than 15 when you go out (and greater than 30 if you are very exposed to the sun).

  • Many moisturizers also contain sunscreen. It's a very simple way to hydrate and protect your skin in one easy step.
  • Reapply sunscreen every two hours after swimming or sweating.
  • Also protect your eyes and the skin around them from UV rays by wearing glasses.
  • Never use tanning beds, as they increase the risk of skin cancer. Doing it when you are still a teenager can also lead to the development of melanoma during your adult life (the deadliest form of skin cancer). Instead, look to self-tanning lotions and sprays, but avoid applying them near your mouth or eyes.
  • Avoid exposing yourself during the most dangerous hours, usually between 10 a.m. and 4 p.m.

Method 2 of 4: Be clean and healthy

Be a Healthy Teen Girl Step 9

Step 1. Have a good hygiene routine

Taking care of your appearance will help you feel better about yourself and being clean is especially important during the teenage years as your body goes through changes. Create a routine and stick to it daily. It won't necessarily be the same as your friends', because we are all different.

  • Take a bath or a shower daily.
  • Wash your hair well. If your hair tends to be oily, sometimes you will have to wash it every day or every other day. Otherwise, do it only every two to three days so as not to dry them out.
  • Brush your teeth two to three times a day (after waking up, when your breath smells really bad, and before going to bed). Do daily mouthwashes and brush your tongue as well.
  • Always wear deodorant, take a shower after you sweat, and wear clean, cotton clothes to minimize your body odor. Wear a clean panty and bra every day.
Be a Healthy Teen Girl Step 10

Step 2. Treat your acne

Your skin should be clean and healthy in order to avoid acne breakouts on your face and chest as well as your back. Talk to your doctor about existing acne treatments if yours is severe. You can also use a product for oily and hypoallergenic skin and a mild soap daily. Wash your face in the morning and before going to bed.

  • Do not wear too much makeup if you have acne, as you may clog your skin pores.
  • Forget about sugary things and consume foods with a low glycemic index to have beautiful skin naturally.
Be a Healthy Teen Girl Step 11

Step 3. Epilate, if desired

You can decide whether or not to shave your legs, armpits and bikini line. Long underarm hair is, however, a moisture and odor trap, but by showering regularly and therefore staying clean, you can avoid these inconveniences. If you shave, do it safely and hygienically.

  • Use a clean, new razor, sharp blades, and shaving foam or gel (not just soap). Take your time and shave carefully.
  • Don't shave your facial hair. You can depilate them with tweezers or wax strips, but also use bleaching products. If you have a lot of facial hair, go see your doctor and discuss the possibility of electrolysis together.
Be a Healthy Teen Girl Step 12

Step 4. Manage your rules

You may have just had your period for the first time, or you are looking for ways to fight the cramps that come with it. It will be easier to cope with your period if you are prepared for it and maintain good hygiene.

  • Change protection every 4 to 8 hours and more regularly if you have a heavy flow. In general, you should use 3 to 6 tampons or sanitary napkins per day. For heavier flows and overnight, use thicker pads and panty liners to prevent leakage. Change your tampon or pad every 4 to 8 hours, depending on your menstrual flow.
  • Take showers regularly.
  • Plan when you will have your period and always carry protection on you. You can use an app on your phone to remind you when your period is due. The menstrual cycle usually lasts 28 days, but it varies among girls. Use a calendar to find out how long yours will last.
  • If your bleeding lasts more than 10 days, you have severe pain that prevents you from living normally, or your cycle is irregular, see your doctor.
Be a Healthy Teen Girl Step 13

Step 5. See your doctor regularly

It is important that you make an appointment at least once a year during your teenage years. They will give you a full exam and ask you questions about your health. It's also a great opportunity to ask her any intimate questions you have about your body.

  • Ask your doctor if you can get vaccinated against chickenpox, hepatitis B, measles, mumps, rubella, meningococcus, polio, tetanus, diphtheria, pertussis, and HPV (human papillomavirus). These are routine immunizations, but now as you grow older you need to be responsible for your health and make sure you are well protected.
  • Choose a referring doctor (the one you know best and will consult regularly). Decide if you would prefer to be followed by a man or a woman, what language needs you may have and whether or not he will specialize in adolescent health. You can ask your local health center for a professional referral or call your health insurance company to send you a list of doctors for whom they cover the costs.
Be a Healthy Teen Girl Step 14

Step 6. Make an appointment with your gynecologist at least once a year

You should usually start seeing a gynecologist when you are 13-15 years old or as soon as you are sexually active. They will give you a physical exam of your breasts and body and ask you questions about your body and your behaviors. This is a great opportunity to ask them questions that you dare not bring up with your parents, and to get specific information that your friends might not know.

  • Get tested for STIs at every visit if you are sexually active or if you experience any of the symptoms like itching, vaginal discharge, or warts on your private parts.
  • If you cannot afford to be followed by a gynecologist, you can go to your family planning. There are certainly affordable health centers in your area.
  • You should do pelvic exams when you turn 21 or as soon as you become sexually active. Your gynecologist may also do a pelvic exam earlier if you have any discharge, pain or itching around your vagina, if your period lasts longer than 10 days, if you have not yet had your period after your 15 years, if they have stopped or if your cramps are preventing you from living a normal life.

Method 3 of 4: have good mental health

Be a Healthy Teen Girl Step 15

Step 1. Adopt a positive attitude

Your health and healthy habits are a way to feel better about yourself, not to please others. Don't worry too much about what they think about you. If you know that you are in good health, you will have more confidence in yourself. So stay positive and believe in yourself!

  • Think positively. What you may say to yourself in your head can affect your mood and how you perceive the world around you. If you make a mistake, remember that you are human, rather than telling yourself that you suck.
  • Don't compare yourself to others. You risk putting yourself down or forgetting all the things that make you exceptional.
  • Don't imagine your Facebook contacts are as happy as they say they are. Of course, we all seem to have amazing, glamorous social media lives. But remember, that doesn't change the fact that we all have problems, struggles to fight, and therefore seek to appear happier than we actually are.
Be a Healthy Teen Girl Step 16

Step 2. Express yourself creatively

Journalism, music, and art can help you express yourself creatively. It will also help you reduce stress, value your qualities, and feel fulfilled. Experiment with different passions and talents, and remember that it is not just that you are naturally gifted. You do this only for yourself.

We can all be creative. Learn to play an instrument, draw, paint, make collages, build something or garden

Be a Healthy Teen Girl Step 17

Step 3. Know that you are beautiful

The image we have of our body and our physical being (whether we think we are attractive or not) is often closely linked to our self-esteem. Having a positive body image is very important during adolescence, as you can suffer from peer or media pressure. Reminding yourself of the following little tips will help you maintain a positive body image.

  • Remember that your body is yours, no matter what it looks like. It is the vessel that will allow you to navigate your life. Treat it with respect and appreciate its uniqueness.
  • Know the difference between elements of your appearance that you can and cannot change. Distance yourself from things you can't change and remember that we all have something in our bodies that we don't like.
  • Set goals for yourself to change things over which you have control. If you want to lose weight, change your diet and exercise routine. If you don't like your hairstyle anymore, ask your hairstylist for a change.
  • Give yourself at least three compliments every day. Say something rewarding and honest to yourself, something that you sincerely mean.
Be a Healthy Teen Girl Step 18

Step 4. Learn to manage your schedule

Between school, homework, friends, family, work, partner and free time, it's hard to find a balance. Learning to manage your time will allow you to meet all of your obligations without feeling overwhelmed. Develop a system that you are comfortable with by trying the following ideas.

  • List the things you need to do in the week in three columns: what you need to do, would like to accomplish (but might wait a little longer) and what you would like to do (for your own enjoyment).
  • Use an online calendar on your phone or GoogleDocs to more easily manage your schedule.
  • Divide the most important tasks into smaller steps. For example, you can divide your household into small tasks such as "cleaning the toilet", "tidying my room" or "doing the dishes".
  • Prepare for the next day before you go to bed. This way, you won't be rushed for time in the morning and less risk of forgetting something.
  • Put each of your things neatly in their place: by being organized, you are less likely to lose your things this way.
  • Time yourself so you know how long each task takes you (rather than imagining how long it can take you). You can use an app like 30/30.
Be a Healthy Teen Girl Step 19

Step 5. Manage stress

You can be stressed if you feel tired, irritable, depressed, or guilty. Other signs of your stress are also migraines, upset stomach, difficulty falling asleep, having negative thoughts, not appreciating what you are doing, resenting or resenting others or your occupations. to others for what may happen to you. Minimize your stress with these tips.

  • List the things that worry you. Divide them into those you can and cannot control. Accept the things that you cannot change.
  • Influence the things you can change. If you feel like you're too busy to do anything, stop dedicating your time to less important activities.
  • Refuse to do things you don't want or don't have time to do. You don't have to help others if it interferes with your own well-being.
  • Talk to your loved ones, friends, family or a counselor. Keep a journal in which you can express all your frustrations.
  • Try acupuncture, massage, relaxation techniques, or yoga. Although few studies exist on the effect of alternative medicine on adolescents, some people find them to be very beneficial.
Be a Healthy Teen Girl Step 20

Step 6. Get a healthy sense of your weight

Being healthy doesn't necessarily mean being skinny. Teenage obesity is a major concern in some countries, especially the United States, but underweight and malnutrition are equally unhealthy. Many teens struggle with eating disorders like bulimia and anorexia or unhealthy habits like exercising too much to lose weight. If you're having trouble with your body image, get help.

  • Do you tend not to eat even when you are hungry because you are afraid of gaining weight? Do you make yourself vomit after every meal, use laxatives, or exercise for more than an hour a day, 5 times a week? Have you stopped having your period because of too much weight loss? Eating disorders can be dangerous and require professional help, as adolescents with suffering are more likely to get sick, die from complications, or kill themselves.
  • To get the help you need, talk to your doctor, family, friends, school counselor, coach - in short, anyone you trust. These people will not judge you and will only try to help you. Research the symptoms and supports you can benefit from online or in your community.
Be a Healthy Teen Girl Step 21

Step 7. Accept what makes you unique

It is common for adolescents to struggle to answer certain questions about their sexuality or identity. So do not feel alone in experiencing such difficulties. You may realize that you are lesbian, bisexual, or have an alternate sexuality. Being homosexual is not an illness or something that you chose, you were born that way. Accept what makes you unique, try to find answers to your questions and receive support from professionals or loved ones if needed.

  • You may have difficulty admitting to those close to you that you are not heterosexual, depending on your culture, your values ​​or out of fear of their reaction. Confide in a parent, friend, counselor, doctor, coach, or anyone you trust. You will feel relieved and happy and can begin to explore your sexuality with the people who appeal to you.
  • Some teens find it difficult to define their gender and identity (you may feel like you were born a girl, but you feel like a boy). We call that being transgender or more simply trans. It can be very helpful for you to talk to a therapist or a counselor who specializes in gender issues. As you learn more about yourself, it's best to surround yourself with supportive loved ones.
Be a Healthy Teen Girl Step 22

Step 8. Ask for help if you need it

Many teens suffer from depression, anxiety, abuse, and other serious problems. Family issues, physical or sexual abuse, and mental health issues can make you want to hurt yourself or kill yourself. You are not alone and you can feel better.

  • If you're thinking about harming yourself, talk to someone you trust right away.
  • You can also call Suicide Écoute on 01 45 39 40 00, a service available 24 hours a day, 7 days a week.
  • You will also find helpful resources on adolescent mental health online. Educate yourself to understand how you are feeling and discuss it immediately with your doctor.

Method 4 of 4: Have a healthy social life

Be a Healthy Teen Girl Step 23

Step 1. Don't drink alcohol

Drinking alcohol as a teenager can interfere with the development and growth of your brain. Studies have also shown that drinking alcohol in large amounts can affect the health and well-being of your future children. Avoid drinking alcohol before you come of age: not only to avoid legal problems, but also to give your brain time to develop.

Never drink alcohol before getting behind the wheel and do not get into the car of someone who is alcoholic. If you drink alcohol, have someone sober take you home or call a friend or your parents. Uber and Lyft are also good options

Be a Healthy Teen Girl Step 24

Step 2. Don't use drugs

Drugs negatively affect your body and your thoughts. Marijuana impairs memory and concentration. Sedatives like Valium can prevent you from breathing. Stimulants like cocaine put pressure on your heart and can make you paranoid. Opioids like heroin and prescription pain relievers are incredibly addictive and can make you addicted to them for life. You may be tempted to use drugs, but they are not worth the legal, physical, and mental risks you take.

Be a Healthy Teen Girl Step 25

Step 3. Don't smoke

Cigarette smoking is highly addictive, so if you don't yet smoke, avoid starting. Smoking causes more preventable deaths than any other drug, and if you start now, you may have a hard time quitting. Smoking is bad for you even if you are a healthy teenager because it can increase your chances of having asthma and lung infections, decrease your ability to play sports, damage your teeth, make you feel bad. breath and a bad smell to your clothes.

You will quickly notice the benefits you can get when you quit smoking, such as a more developed taste and smell and easier breathing after a few days

Be a Healthy Teen Girl Step 26

Step 4. Be Safe On The Internet

Today, we are all connected and active on the Internet. While this is a great tool for keeping in touch with your friends and familiarizing yourself with the world around you, it also comes with some risks. Online harassment affects many teens. Also remember that everything you post on the Internet is visible to everyone and forever.

  • Never post private information online like your address, social security number, or details of your private life. It is easier for predators to abuse you if they know this information.
  • Don't post pictures of yourself doing illegal things or anything you don't want your grandma or future employers to see.
Be a Healthy Teen Girl Step 27

Step 5. Report the harassment

Harassment can happen to anyone and it can happen in person or on the Internet. Whether you are the victim of bullying at school or online, it is important that you report it immediately. Some victims of bullying fall into depression and end up hurting themselves or others. However, you can avoid this by reporting the bullying you are the victim of to your parents or teachers, especially if you are the target of the following acts.

  • Spread rumors or lies about you.
  • Go after you physically.
  • Insult you or make fun of you.
  • Make negative comments about your sexuality, gender, race, religion, sexual orientation or disability.
  • Harassing yourself on the phone, in emails, or in person after you've made it clear that you want to be left alone. This is harassment and you can report it to the police.
Be a Healthy Teen Girl Step 28

Step 6. Educate yourself about sex

Have an honest and open conversation with your parents, doctor, or an adult you trust. You will never know if what your friends or peers are telling you about sex is true. Before you consider having sex, you must have some truthful knowledge about it.

  • Having sex can make you pregnant, get STIs like gonorrhea, chlamydia, hepatitis B, herpes, human papillomavirus (HPV), syphilis, and HIV / AIDS. Some of these conditions are treatable with medication, while others (like herpes, HPV, and AIDS) will last a lifetime. HPV can cause warts and cervical cancer, and HIV / AIDS shortens your life expectancy and makes you very sick.
  • Think about your feelings about sex and your personal values. Why do you want to have intercourse? Why would you prefer to wait? Think about your religion, your culture, your self-esteem, and whether or not you feel ready to have sex.
Be a Healthy Teen Girl Step 29

Step 7. Decide when you are ready to have sex

We are all different on this subject. Some people want to wait until they're adults or until they're married, while others feel ready to have sex when they feel their relationship is serious enough. You should never feel influenced, coerced, or manipulated into having sex, and you shouldn't do it just because other people are doing it. Most importantly, you determine if your relationship is serious enough for this by evaluating the following points.

  • You trust each other in a relationship and can be honest with each other.
  • You feel comfortable talking about your feelings and the risks of having sex such as STIs.
  • You are both informed about this and use condoms or other contraceptives such as the pill.
  • You respect each other's needs to use protections and wait until you are ready before having sex.
Be a Healthy Teen Girl Step 30

Step 8. Resist peer pressure

You should never feel pressured into having sex, using drugs or alcohol, or doing anything illegal. If someone prompts you to do this, you can respond to them with the following sentences. They are suitable for all situations (such as drug use, having sex, etc.).

  • “Everyone does it”: “Regardless, I am not everyone. And not everyone does! "
  • "If you love me, you should agree to sleep with me." "If you loved me, you wouldn't force me to do something I didn't want to do."
  • "If you refuse to sleep with me, I will leave you." "If going out with you makes me sleep with you, then I don't want to be your girlfriend anymore."
Be a Healthy Teen Girl Step 31

Step 9. Protect yourself if you have sex

The only way to make sure you don't get pregnant or get STIs is to abstain (that is, not to have sex). However, if you do decide to have it, you can minimize the risks by taking the pill or other means of protection / contraception. There are many options, such as the pill, IUD and hormone ring, but also contraceptive patches, injections and implants. The best way to make up your mind is to talk to your gynecologist, but remember that none of them protect you from STIs.

  • Use a new condom each time you have sex, but also when you switch from vaginal to anal and oral sex. Condoms only work when used correctly, have not expired, do not break, and are removed correctly. Use models with a reservoir.
  • Even oral sex can put you at risk for STIs, so always use some form of protection to protect yourself from bodily fluids such as a dental dam, condom, or non-microwave safe plastic wrap.
  • The withdrawal method is not effective in preventing unwanted pregnancies, nor is the rhythmic method of not having sex during your ovulation period. Both of these techniques put you at risk of getting pregnant and contracting an STI.
  • Get vaccinated against HPV. Cervarix, Gardasil and Gardasil 9 are approved for girls. You should receive two doses of this vaccine between 9 and 14 years old, 6 months apart and before you start having vaginal, anal or oral sex.
  • If your condom breaks or you have another emergency, take the morning after pill to avoid getting pregnant. However, this solution should remain an emergency measure and not be used as your main method of contraception. You can buy it at most pharmacies. Take it as soon as possible after intercourse.

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