Healthy Habits For Teens That Are Easy To Follow

This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth doctor or request a medical certificate online if clinically appropriate. Please note: Hola Health does not currently offer Mental Health Care Plans.

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Overview

Maintaining a healthy lifestyle can often be neglected in the storm of teenage life, with numerous responsibilities, social expectations, and academic pressures. And in today’s swift-moving world, it’s more essential than ever for teens to emphasise their mental health and well-being. Instilling healthy habits at an early stage can set the foundation for a lifetime of wellness. Unfortunately, many teens fall into unhealthy patterns. For example, a survey by the Australian Institute of Health and Welfare in 2017–18, almost 7 in 10 (69%) young people aged 15–24 usually consumed sugar‑sweetened drinks and/or diet drinks at least once a week. From nourishment to physical activity, sleep to stress regulation, developing healthy habits in teenagers is important for physical, mental, and emotional development. Let’s explore the key healthy habits that adolescents can adopt to navigate the challenges of teenage life and lay the groundwork for a dynamic and fulfilling future.

Healthy Lifestyle Tips For Teens

During adolescence, teenagers may adopt several unhealthy habits such as unwholesome eating habits, irregular sleeping schedules, and excessive screen time.  Here are some simple and effective tips that teens can incorporate to lead a healthy lifestyle:

1. Get plenty of sleep

Maintaining a regular sleep schedule can help teenagers stay energetic and fit throughout the day. At least 8-10 hours of sleep is essential for the development of both body and mind. Adequate sleep is crucial for physical and mental growth, as well as overall well-being. Apps can assist in maintaining regular sleep by offering features like sleep tracking, calming sounds, and bedtime reminders. A mood board comprising a collection of calming pictures can also promote a relaxing bedtime environment. Here are some pointers that will help your teen to fall asleep timely.

• Create a regular bedtime routine: Establish a comforting routine before bed, such as reading, listening to soft music, drinking a warm glass of milk or taking a warm and relaxing bath. These little habits ensure better sleep.
• Restrict screen time before bed: Minimise exposure to screens such as mobile phones, tablets, TVs or laptops at least an hour before bedtime, as the light from these devices can disturb sleeping patterns. Reducing exposure to blue light from electronic devices before bedtime is essential for promoting better sleep quality as it helps to regulate the body’s circadian rhythm and encourages the natural production of melatonin, the hormone responsible for sleep.
• Keep away from caffeine and heavy meals before bed: Encourage your teen to stay away from caffeine and heavy meals just before bed, as they can disrupt sleep. Caffeine is also a diuretic and can disrupt sleep by increasing the need to wake during the night to go to the toilet. 
• Encourage regular physical activity: Regular exercise stimulates better sleep. However, vigorous exercises should be avoided before sleep.
• Support a consistent sleep schedule: Motivate your teenagers to go to bed and wake up at the same time every day, to manage their body’s internal clock.
• Create a pleasant sleeping space: Sometimes, a pleasant and comfortable sleep environment can help your teen to fall asleep faster. Make sure that the bedroom is dark, quiet, cozy and comfortable. 
• Manage stress: Help adolescents learn stress management strategies such as meditation and deep breathing exercises to relax before bed.

2. Maintaining a balanced diet

Making healthy food choices is just one aspect of healthy eating. It also consists of maintaining a punctual and regular eating schedule. A survey conducted in 2017–18 by the Australian Institute of Health and Welfare showed that 56% of 15–18-year-olds and 45% of 19–24-year-olds met the guidelines for fruit consumption. Nutrition is important for everyone, but it is especially important for teenagers as they are undergoing rapid growth. Here are a few tips to promote healthy eating: 

• Including a variety of whole grains, fruits, vegetables, and healthy fats such as nuts and seeds in your teen’s diet will ensure they get all the essential nutrients. For specific guidance, refer to the Australian Dietary Guidelines. Generally, teens aged between 12-13 years need around 5 servings of vegetables and 2 servings of fruit daily. With older teens from 14-18 years, this increases to around 5.5-6 servings of vegetables and 2 servings of fruit per day 
• Encourage your teen to learn about appropriate portion sizes to keep away from overeating.
• Urge teenagers to limit their intake of processed and junk food that is high in sugar and salt.
• Motivate the young adults to drink plenty of water and keep themselves hydrated, as thirst can sometimes be mistaken for hunger.
• Inspire your teens to plan their meals and snacks in advance to ensure they have ready, wholesome meals and avoid unhealthy, impulsive choices.
• Urge your adolescent to eat well-balanced meals to maintain steady energy levels and prevent extreme hunger that can often lead to overeating.
• Help teenagers understand the difference between physical and emotional hunger and help them to cope with stress, frustration or boredom instead of turning to food. Physical hunger (stomach rumbling, feeling lightheaded, low energy) builds gradually and is satisfied by a variety of foods, and it goes away after eating. Emotional hunger, on the other hand, often comes on more suddenly with higher intensity and a strong craving for certain foods. It persists even after eating and can be triggered by stress, boredom, or sadness. Practical tips to manage emotional eating include identifying triggers, finding healthy coping mechanisms (eg, replacing snacking with going for a walk or listening to music), not restricting foods completely and practising moderation and mindful eating and seeking the support of a therapist or counsellor who specialises in eating behaviours. 
• Be sure to involve your teens in planning and preparing meals so that they learn cooking skills and value healthy eating.
• Inspire your teens to eat slowly and mindfully instead of hurrying and gulping it all in one go.

3. Ensure daily physical activity

Encourage your adolescent to play sports or outdoor games, go for a stroll in the morning, walk your dog, and generally be active and fresh all day long. Exercise is a useful treatment for anxiety and depression.  It also lowers the risk of disease, improves confidence, and decreases aggression. Whether it’s choosing an activity they enjoy or setting a reasonable target like 10,000 steps a day, make sure that exercise is a top priority when they schedule their week. Staying physically active is not only good for their physical health but also improves their mood and focus.

4. Find Balance in Your Schedule

It’s simple to let your social life take over while you’re a teenager, but you tend to regret it later. Schedule a weekly plan that works for all the major aspects of your life, such as schoolwork, extracurricular activities, fitness, family, and friends. Maintaining this balance will ensure that you are taking care of all the vital aspects of your life and decrease stress.

5. Meditation and Yoga

Your teen can maintain an active lifestyle by practising yoga and meditation. Teenagers who are into yoga and meditation are more likely to manage stress effectively and have better physical and psychological health.

6. Abstinence from harmful substances

Adolescents frequently succumb to peer pressure and experiment with alcohol, smoking and recreational drugs. However, frequent alcohol consumption and smoking may harm their behaviour and health. These unhealthy mechanisms may trigger gastrointestinal disorders, lung illness, and other health issues. Thus, educate your teenagers about the risks of consuming these harmful substances and urge them to stay away from them.

7. Decrease Screen Time

Teens who spend a lot of time online are at risk of internet obsession. Excessive screen time can lead to attention problems, eye strain and headaches. Hence, by limiting screen time, teens can lead a more balanced and healthier lifestyle.

8. Staying hygienic

It is important to encourage your teens to maintain their hygiene as it helps them to stay healthy and confident. By implementing good hygiene habits such as brushing their teeth and taking regular showers, they can prevent illness and keep their bodies free from dirt and germs. Staying hygienic is also essential for teens to feel good about themselves and prosper in their day-to-day lives.

Which nutrients may be missing from your diet?

Your teen’s diet might be lacking in several vital nutrients that are important for their proper growth and development. These nutrients are:

• Iron: Iron is essential for the production of red blood cells and maintains sustained energy levels. During adolescent development, the muscle mass increases, and blood volume expands, increasing their need for iron. Hence, it is imperative to consume foods rich in iron such as red meat, spinach, lentils and eggs.
• Calcium: Calcium is essential for building strong bones and a healthy body. Calcium-packed foods include milk, yoghurt, broccoli, and lentils.
• Potassium: Potassium assists in muscle and nerve function and is great for regulating blood pressure. Bananas, white beans, sweet potatoes and beetroots are foods high in potassium.
• Magnesium: Magnesium is important for the development of healthy bones and energy production. Black beans, bananas, dark chocolate, and spinach are magnesium-infused foods.
• Fibre: Fibre helps in digestion and bowel health. Vegetables, fruits, brown rice, kidney beans and lentils are foods abundant in fibre.
• Zinc: Zinc plays a crucial role in building our immune system and helps in wound healing. Oysters, fish, eggs, and dairy products are good sources of zinc.

What foods and beverages should be limited?

Teens should limit food items that contain added sugar, trans fat, and saturated fats. These include carbonated beverages such as sodas and energy drinks, as well as processed snacks like cookies and chips. Fast food items should also be consumed in moderation as they are loaded with unhealthy fats and sodium.  To promote growth and development, teenagers should concentrate on eating a balanced diet consisting of whole grains, fruits, vegetables, and proteins.

What else can help you eat healthier?

Teens can concentrate on adding more fruits, vegetables and proteins in their diet to incorporate healthy eating. Your teens’ interest in eating healthy can be fostered by organising meals in advance and involving them in meal preparation. They can make better decisions if they are taught the value of moderation when it comes to fast food. Urge them to stay away from sugary drinks and include more fruits, yoghurt and nuts in their diet. With the aid of the Nutrition Facts, you can compare foods and make healthier choices by understanding each portion of the label that appears on food packaging.

How much sleep do you need?

Teens require at least 8-10 hours of sleep each night to function optimally. Their general well-being, mental and physical growth, are determined by the amount of sleep they get. Encouraging your teen to sleep on time by limiting screen time and creating a relaxing environment before sleeping can help promote sleep. Sleep is as important for their health as eating a balanced diet. Hence, it is beneficial for teenagers to get adequate sleep to perform well in school, manage stress and follow a healthy lifestyle.

How to manage your time?

Teens can learn time management skills by setting goals and scheduling precise times to complete them. They ought to be trained to recognise distractions, such as computers and phones, and to resist the urge to put things off. They should also take study breaks to avoid over-exertion. Teens should adhere to a realistic work schedule that gives them personal time off because overscheduling can also be detrimental.

How to improve your focus and concentration?

Your teens’ focus and concentration may be enhanced by completing one activity at a time, designating a certain time for play, and breaking larger activities down into smaller ones. Breathing exercises can also help people become more focused, less anxious, and move towards a healthier lifestyle

How Hola Health may be able to help

Hola Health is an Australian telehealth platform that connects you with registered doctors and nurse practitioners – from the comfort of your home, at a time that suits you. Depending on your situation, a Hola Health clinician may be able to help with:

• 24/7 General medical advice via telehealth doctor consult – talk through symptoms or health concerns with a registered doctor or medical practitioner.
• Doctor certificate online – for work or personal leave, when clinically appropriate
• Referrals to specialists – or in-person services when needed
• Get Instant scripts online (if clinically appropriate)
• Pathology or imaging requests – when assessed as appropriate by your treating clinician.

Hola Health clinicians are AHPRA-registered Doctors and medical practitioners in Australia. They will always recommend an in-person consultation, specialist referral, or emergency care if that is in your best interest.

Note: Telehealth is not suitable for all conditions. Hola Health does not replace your regular GP, specialist, or emergency services. If you are unsure whether telehealth is right for your situation, we recommend speaking with your usual healthcare provider. In emergencies, call 000.