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.