Healthy Habits for Adolescents

Adolescent Health & Wellness at Mary Washington Healthcare

It’s never too early to start developing healthy habits. At Mary Washington Healthcare, we are proud to partner with parents and teens in encouraging healthy lifestyle choices. Keep reading to learn more about healthy habits for adolescents!

Exercise & Adolescents

Growing up with a pattern of healthy choices proves important in later life: Lifestyle habits developed in adolescence are more likely to stick. This includes choices concerning exercise and diet. As a parent, you play an important role in encouraging your child to live an active lifestyle.

Benefits of regular physical activity—according to the American Heart Association and the President’s Counsel on Fitness, Sports & Nutrition—include:

• Better blood cholesterol levels
• Improved whole-body blood circulation
• Weight management
• Healthy way to reduce / relieve stress and tension
• Better sleep patterns
• Prevention of high blood pressure
• Prevention of bone loss
• Increased energy
• Increased self-esteem and improved self-image
• Better muscle strength
• Higher levels of optimism and enthusiasm
• Decreased depression / anxiety

The current recommended physical activity guidelines for adolescents call for 60 minutes of moderate to vigorous exercise most days of the week. Experts also encourage parents to limit TV / computer use and other sedentary activities to under two hours per day. Ask your adolescent’s doctor if you have any questions about establishing a proper exercise regime.

Healthy Eating for Adolescents

As adolescents grow and develop, proper nutrition is absolutely essential. Talking with your children about healthy choices can help them make decisions that promote lifelong health and wellness. Teach your child about eating healthy amounts of grains, vegetables, fruits, dairy, and protein. Teach your child about healthy calorie consumption, but emphasize nutrition rather than deprivation. Make teen-oriented nutrition books and magazines available in order to encourage your children to take ownership of their own food choices and to spark an interest in self-education. Keep healthy snacks on hand and avoid keeping processed, high-sodium, high-sugar snacks around the house. Be aware of restrictive behaviors, and sensitive to societal pressures on both boys and girls to weigh a certain amount. Ask your adolescent’s doctor if you have any questions.

Some important guidelines to discuss include the following:

• Make sure to eat three balanced meals a day, and make healthy snack choices such as fruits and vegetables
• Avoid eating too much salt
• Make sure to get enough fiber in your diet
• Choose to boil, grill, or bake rather than fry
• Avoid heavy gravies and using too much butter in recipes
• Watch your sugar intake and decrease as necessary
• Make sure to drink plenty of water, and avoid beverages that contain large amounts of sugar, including juice

Adolescents & Depression

There are three types of depression:

• Major depression or clinical depression
• Bipolar disorder or manic depression
• Dysthymic disorder or dysthymia

Depression is classified as a mood disorder. An adolescent with depression will experience impacts to his / her body, moods, and thought life, as well as possible changes in appetite, thought patterns, and sleep schedules.

Other symptoms of major depression include:

• Persistent sadness
• Feelings of inadequacy
• Low self-esteem
• Feelings of helplessness / hopelessness
• Loss of energy
• Relational issues
• Extreme guilt
• No longer enjoying former hobbies and interests
• Changes in sleep patterns including hypersomnia / insomnia
• Appetite changes / weight gain or loss
• Inability to concentrate
• Inability to make decisions
• Physical symptoms such as fatigue, stomachaches, and headaches
• Oversensitivity to real or perceived rejection / failure
• Anger issues / aggressiveness
• Irritability
• Running away from home or threatening to do so
• Suicide attempts / suicidal thoughts
• Wanting to die

If your child displays a “cluster” of these symptoms over a period of two weeks, he / she may be diagnosed with major depression. Therapy, counseling, and—in some cases—medications may be used to help a child with major depression. Depression is serious, and it is important to pursue the care your child needs.

What Parents Should Know About Adolescent Substance Abuse

Adolescent substance abuse is troubling and harmful. Factors that could play into a pre-teen or teenager’s use of controlled substances may include genetics, environment, stress, social pressure, individual personality traits, and / or psychiatric issues. Some of the most common factors are parental substance use and peer substance use.

Adolescents are most likely to abuse the following substances, among others:

• Alcohol
• Tobacco
• Marijuana
• Hallucinogens
• Prescription drugs
• Amphetamines
• Cocaine
• Anabolic steroids
• Inhalants
• Opiates
• Methamphetamines

It is important to be aware of the symptoms and warning signs of substance abuse, so that you can pursue help for your child if you suspect a problem:

• Getting high / drunk regularly
• Patterns of lying, including lies about how much he / she is using any given substances
• Avoiding family members and former friends
• Frequently talking about alcohol / drugs
• Believing alcohol is necessary to have fun
• Frequent trouble at school or trouble with the law
• Increased risk taking
• Suspension from school related to drugs / alcohol
• Changes in activities and interests; quitting activities
• Changes in friend groups
• Poor grades
• Feelings of depression, hopelessness, or suicidal thoughts / attempts
• Poor school attendance due to substance use
• Influencing others to use drugs / drink

Three terms describe disorders related to substance use:

• Substance abuse
• Substance dependence
• Chemical dependence

Take action to pursue help for your child if you suspect a substance-related disorder. Your child’s doctor can provide a diagnosis. Effective treatments and therapies are available, but early action is key. Prevention programs include school-based programs, community-based programs, and programs that emphasize family involvement and awareness.