Health Tips for Teenage Girl - Parenting Teenage Girls Tips

Health Tips for Teenage Girl - Parenting Teenage Girls Tips. Girls go through countless changes during the teenage years. And while changes in girls are different than those experienced by boys, all of these changes are a natural part of development into an adult. To help make the process easier, see the next page for tips on parenting teenage girls.

Depression and Teenage Girls

Girls are twice as likely as boys to be depressed and nearly twice as likely as boys to consider suicide. But signs of depression in teens are often not obvious. So be on the lookout for:

• decreased interest in activities
• difficulty with relationships
• frequent complaints headaches and stomachaches
• hopelessness
• increased irritability
• low self esteem and guilt
• persistent boredom
• persistent tearfulness, crying
• sadness that lasts for longer than two weeks
• social isolation
• thoughts or expressions of suicide or self destructive behavior.

If your daughter has one or more of these symptoms and you suspect she might be depressed, talk to a health care professional as soon as possible.

Get Moving
Life-long exercise habits are formed in adolescence, so it's important that parents encourage their teens to be active. Health Tips for Teenage Girl - Parenting Teenage Girls Tips. That means some form of activity every day, with more vigorous activity (resulting in a sustained increased heart rate) at least 20 minutes a day three days per week. Whether it's on organized teams or through individual sports or exercise programs, the main message should be to get out and move. For instance, parents should encourage their daughters' interest in challenging activities, such as rock climbing, cycling, skiing or snowboarding. Try and make exercise a family affair. Go for a bike ride or hit the trails together. Give your teenager a pedometer and challenge her to collect at least 11,000 to 12,000 steps a day (the amount recommended for adolescents). Once she hits that figure, challenge her to more.

Healthy Diet 

Girls grow faster during adolescence than at any other time in their lives save infancy. Health Tips for Teenage Girl - Parenting Teenage Girls Tips.That requires a mountain of vitamins and minerals best found in food, totaling an average of 2,200 calories a day. But all too often teenage-girls don't eat a balanced diet and don't get the nutrients they need. For instance, they often don't get enough calcium, which can lead to osteoporosis, or iron, which can lead to anemia.
Refocus your teen's diet to include at least five servings of fruits and vegetables and three, eight-ounce glasses of milk a day. Keep nutritional snacks like cut up fruit, pretzels, cheese sticks, individual yogurts and butter-free popcorn, on hand. Don't bring soft drinks into the house. Set a good example by eating nutritiously yourself at home or while dining out.

Menstrual Complaints
Your daughter isn't just trying to get out of gym class  it's common for teenage girls to have unusually severe cramps and heavy periods. Don't just write an excuse note, however. Take her to see a medical professional. If there's nothing medically wrong, your doctor or nurse practitioner can prescribe ibuprofen for the pain, or even oral contraceptives to help with cramping and heavy blood flow. Although girls generally begin menstruating between ages eight and 13, if they're not menstruating by 16, see a health professional. Also check with your health care specialist if your daughter has very heavy periods. Heavy bleeding could result in anemia, or indicate a clotting disorder like Willebrand's disease.

Skin Protection

Remind your teen about the basics of protecting her skin from the sun. Health Tips for Teenage Girl - Parenting Teenage Girls Tips. If she's in the sun, she should slather on at least two tablespoons of sunscreen at least every two hours. Encourage her to cover up with a wide-brimmed hat and sunglasses with ultraviolet (UV) light protection. And if she's prone to freckles, sunburns easily or has light-colored hair or eyes, urge her to keep sun exposure at a minimum and have a health care professional examine her skin regularly. Between visits, she should examine her own skin for signs of any mole that's changed size or shape.

Tattoos and Body Piercings

Some experts suggest that a child planning on getting a tattoo or body piercing is a warning sign of a child on the brink of trouble. Health Tips for Teenage Girl - Parenting Teenage Girls Tips. If you hear that your daughter is considering body art, make sure she understands the potential risks: infections, scar tissue and draining wounds for piercings; and allergic reactions or diseases such as hepatitis and AIDS from instruments used for tattoos. Even the trendy temporary henna tattoos can result in months of pain and discomfort, and a lifelong allergy to a common chemical found in the dyes. Tongue piercing can cause swelling that closes off the airway; choking risks from loose jewelry; uncontrollable bleeding and nerve damage; or chipped or cracked teeth. If you do this, make sure the procedure is performed with sterile equipment by a certified professional whose shop is clean, much like a medical facility.

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Health Tips for Teenager - Being Happy and Healthy

Health Tips for Teenager - Being Happy and Healthy. Teens don't always have the easiest time taking care of themselves. After all, they have other concerns - like dating and schoolwork. But adopting a few good habits will help keep them healthy and happy not just now but as they grow into adulthood.

Avoid known toxins

Avoid toxins such as tobacco, bisphenol A (BPA) in plastics, and toxins found in dry cleaning and some cosmetic products. That means stay away from formaldehyde (found in some Brazilian Blowouts, "smoking water," and embalming fluid).

Avoid the major categories of unhealthy foods

Stay away from saturated fats, trans fats, added sugar, added syrup, non-100 percent whole grains. Start looking at food labels and trying to ID these unhealthy foods and ingredients.

Commit to not texting while driving

Health Tips for Teenager - Being Happy and Healthy. Keep your phone and other devices out of your hands while driving. Make a commitment and stick to it.

Control what goes into your body
It's easy to blame others (hello, fast-food restaurants) for why we have an obesity problem. But the fact is that, even with lots of outside influences, you still have the choice about what you do or do not eat, drink, or smoke.

Do one small (or big) form of stress management every day
Maybe it's just sitting in peace and quiet for five minutes, maybe it's some yoga or light stretching, maybe it's listening to music by yourself. Find something that soothes you (other than ice cream) and help clear you mind to tackle the tasks that await you.

Don't squeeze zits

When you do, you risk spreading the bacteria and causing more zits. Practice good skin hygiene, washing with a "basic" soap (as opposed acidic). Simple pimples will go away soon enough; if you have serious acne problems, consider seeing a dermatologist who may be able to bring in prescription-strength reinforcements.

Eat cruciferous vegetables

Enjoy some cruciferous vegetables such as broccoli, cabbage, cauliflower, watercress, and arugula three times a week. They're disease-fighters, they'll fill you up, and the crunch will help take the edge off about that math test tomorrow.

Eat five servings of fruits and veggies per day

New government guidelines confirm that we should all be filling half our plates with fruits and veggies a day. Include a variety of colors and kinds in your diet.

Eat fruit but skip the juice (unless you are trying to gain weight)
Eat fruit but not all juices are created equal. Fruit is totally healthy and contains plenty of vitamins that are good for you, but fruit juice often has a lot of unnecessary sugar. Try diluting juice with water to help reduce the calories.

Eliminate processed foods

Health Tips for Teenager - Being Happy and Healthy. Get rid of processed foods from your diet, and substitute 100 percent whole wheat flour for white flour where you can.

Exercise nearly every day

Do some kind of exercise nearly every day, including some form of resistance exercise and cardiovascular exercise. Stay active, be active, sweat a little. Choose activities that you have fun with - keeping activity fun is one of the best ways to maintain activity over a lifetime.

Find a mentor
It may or may not be your parents, but the important thing is to find an older person who can help you reach your goals, give you advice, and who really cares about your success. A teacher, coach, or another relative can be a great options.

Floss and brush your teeth for at least two minutes twice a day

Not only do they play a major role in your appearance (you are eating broccoli now from tip No. 7, right?), but they also help cut down the risk of diseases you're going to be worrying about later in life.

Have a passion - and do it as often as you can (safely)
Get excited about what you do - whether it's a sport, hobby or other activity. Do it often - just make sure you also do it safely.

Have one buddy who shares your ideals about living a healthy lifestyle
Find a friend who you're comfortable talking with about healthy habits. Social networks (the live and in-person ones!) are so important to helping you develop self-esteem and a value system. Find positive people around you who can support you and share some of your goals.

Have your vaccinations against major diseases up to date

You never know when sickness may hit, so it's best to be prepared and protected. After all, schools are notorious danger zones for flu outbreaks.

Have your waist size equal less than half your height (in inches)

Try not to obsess over your weight (in fact, it's better to have a healthy range of ideal weight, so you can account for natural body fluctuations). But the best number to determine whether you're a healthy size is using that formula. So if you're 66 inches tall, your waist should be under 33 inches.

Make sex a choice
Make sex a choice - not something that "just happens." And if you are considering becoming sexually active (whether you're a guy or a girl) remember to always carry a condom. And use a second method of contraception if you're having heterosexual sex.

Never too late to start adopting healthy habits
You get a do-over. Even if you've spent your childhood on a diet of soda and chips, it's not too late to make a change to get your body in a better place. It takes only two weeks to form a habit, so simple changes now will pay great dividends down the road. Start simple (try some raw veggies to get your crunch fix) and build up.

Practice smart internet safety
Know that what you write or post can be saved forever. Be smart about who you communicate with. It might be fun to post a picture from Spring Break on your Facebook picture. Maybe not so much if Aunt Judy, a principal, or future employer takes a gander?

Protect your ears from noise louder than a lawn mower
Health Tips for Teenager - Being Happy and Healthy. This also means keeping your personal device on less than 70 percent of max when you use earphones.

Sleep eight-and-a-half to nine hours a night

Sleep eight-and-a-half to nine hours a night (in greater than 90-minute blocks). To create a better sleep environment, keep your room cool, don't do any work on your bed, and limit the use of electronic equipment (especially your phone) so close to bedtime.

Take a multivitamin

Take a multivitamin every day and get your recommended daily amount of calcium through food or supplements as well as vitamin D and omega-3 fats.

Walk 10,000 steps a day (about five miles)
They don't have to be all at once (but heck, you probably do a chunk of it at school every day). Make it a point to be active and get your body moving. Setting a tangible goal (like 10,000 steps a day) is a great way to start if you're not already active.

Wear a helmet
Health Tips for Teenager - Being Happy and Healthy. When you're cycling, Rollerblading, skiing, snowboarding, skateboarding, or rock climbing - wear a helmet. And wear a seat belt whenever you're in a car.

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Health Tips for Girls - How to Be a Healthy Teen Girl

Health Tips for Girls - How to Be a Healthy Teen Girl. Common tips for health will last a lifetime and help boost confidence. Here are some tips for teenagers who want to start and stay healthy.

Avoid junk food. 

This isn't limited to just the foods served at fast food restaurants, all foods with limited to no nutritional value qualifies as junk food. Think of it as littering your body; your body can't do anything productive with junk food. Stick to healthy foods that are high in protein, vitamins and minerals such as unsalted nuts, dried fruit and small salads. your body will be able to use these things much better than junk food.

Eat breakfast every day. 

Breakfast is the most important meal, because it provides your body with its first fuel of the day. Health Tips for Girls - How to Be a Healthy Teen Girl. Good breakfast foods include fruit, eggs, milk, cream of wheat, oatmeal, or toast. Starting with a good breakfast will also keep you concentrated during the day, and you will have fewer cravings.

Eat meals slowly, and stop eating when you are full. 

This is the most basic principle of good eating habits, yet many people feel they must finish what is on their plate. Hunger is your body's way of letting you know that it needs fuel. Fullness, or satiety, is your body's way of letting you know it doesn't need any more food. If you stop eating when you are full, you will get hungry every couple of hours, which is a good thing, this means your body is using what you give it.

Exercise at least three to five times per week. 

Each time you should be exercising enough to work up a sweat for at least twenty to thirty minutes (preferably up to an hour). But don't limit your physical activity to your work outs at the gym: by walking/biking more places you'll get more sunlight, which boosts your mood, and you'll also get some less strenuous physical activity. Go for a run, a bike ride, or a challenging hike. If you don't like to exercise on your own, join a fitness club, find a buddy to work out with,(dogs are great ones!) or join a sports team. Keeping active will make you stronger physically and mentally. If you don't wish to work that hard, its recommended to walk at least 5 times a week and fast enough that if you sing you become a little breathless.

Keep good posture. 

Don't slump during class or at work! Hold yourself straight. There are many exercises that can help. If you have a laptop, work at a desk or with your back propped up. Health Tips for Girls - How to Be a Healthy Teen Girl.

Maintain a regular sleep pattern. 

The average teen needs at least 8 hours of sleep a night. Getting 7 to 8 hours of sleep is a major factor contributing to how healthy you are. Getting enough sleep raises your alertness during the day, and minimizes anxiety.

Make sure that you believe in yourself. 

This will help self esteem and stick with whatever you put your mind to. another great idea is to have someone to motivate you or you can do it with a friend! Always Be Confident you may fail many times and you can be encouraged by your owns but never discourage yourself or you will regret.

Replace unhealthy foods with healthy foods. 

You can replace white bread with wheat bread (also known as brown bread or wholegrain). Health Tips for Girls - How to Be a Healthy Teen Girl. Think about swapping crisps/potato chips to nuts or crackers, and sweets for berries/dried fruits/bananas.

Snack healthfully. 

Eat a piece of fruit, a handful of nuts, some celery, or a piece of cheese. Anything healthy as a snack will help maintain your energy level throughout the day. Choosing anything low-fat, low-sugar, or low-sodium isn't always better than anything full-fat, full-sugar, or full-sodium. Nuts and seeds have a lot of healthy fats, the unsaturated fats. Monounsaturated and polyunsaturated fats are extremely healthy for teenage girls, and also help to prevent blood sugar spikes.

Start off right with drinking more water. 

Keeping your body hydrated with several glasses of water a day will help regulate metabolism and purify your body. A good rule of thumb is to take your weight and divide in half to find out how much water you should be drinking daily. i.e. If you weigh 100 pounds, you need to drink half that weight in ounces (50 ounces) of water every day. This will also help you to urinate, which helps you lose weight and flush your digestive system of any foreign substances. Plus,it can boost your immune system.

Stick to a hygiene regimen. 

Wash your face in the morning and at night before you go to bed to keep your skin healthy and clean. Brush your teeth two to three times a day (after you wake, after meals, before bed) for a clean and fresh mouth. Health Tips for Girls - How to Be a Healthy Teen Girl. Taking care of your appearance will also make you feel better about yourself, which really is the most important thing. You should always wash your face after some times so that your face looks Fresh.

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Health Tips for Teens - Good Nutrition

Health Tips for Teens - Good Nutrition. Good nutrition is essential for everyone, but it’s especially important for growing teenagers.

From some survey, teenage boys and girls aged 14 to 16 ate only half the recommended serves of fruits and vegetables per day. One in three adolescents buys unhealthy take away food every day. If you eat take away food regularly, you are more likely to put on weight than if you eat fast food only occasionally.

It may require some extra effort to change your eating habits, but even a few simple changes will make a huge difference. You will feel better and may find easily managing your weight easier.

Avoid Junk food 

Many teenagers eat junk food every day. Health Tips for Teens - Good Nutrition. This might be sugar-sweetened drinks like fizzy drinks and high-kilo joule snacks like potato chips. However, your body can not run properly on poor fuel.

Compared to home-cooked food, junk food (which includes fast food) is almost always:

• higher in fat, particularly saturated fat
• higher in salt
• higher in sugar
• lower in fibre
• lower in nutrients, such as calcium and iron
• served in larger portions, which means more kilo joules.

While a mid-life heart attack might seem too far away to be real, it may surprise you to know that you could have health problems already. A poor diet can cause weight gain, high blood pressure, constipation, fatigue and concentration problems even when you’re young.


Diet Improvement

Health Tips for Teens - Good Nutrition for Teens explain that Small changes can make a big impact. Try to:

• Cut back on, sugary drinks like soft drinks and energy drinks. Sugar-free versions are okay to drink sometimes, but sugar-free frizzy drinks are still acidic, which can have a negative effect on bone and dental health. Water is the healthiest drink – try adding a slice of lemon, lime or orange for flavour.
• Keep a fruit bowl stocked at home for fast and low-kilo joule snacks.
• Eat breakfast every day so you’re less likely to snack on junk food at morning tea. A wholemeal or wholegrain breakfast cereal that is low in sugar served with low-fat milk can provide plenty of vitamins, mineral and fibre. Other fast and healthy options include yoghurt or wholemeal toast.

Don’t forget lunch or dinner both

Help with the cooking and think up new ways to create healthy meals. Health Tips for Teens - Good Nutrition. Make those old family recipes lower in fat by changing the cooking method – for example, grill, stir-fry, bake, boil or microwave, instead of deep frying.

• Reduce the size of your meals.
• Don’t add salt to your food.
• Don’t eat high-fat foods every time you visit a fast food outlet with your friends. Many of the popular fast food chains now have healthier food choices on the menu.
• Change your meeting place. Rather than meeting up with your friends at the local takeaway shop, suggest a food outlet that serves healthier foods, such as wholemeal rolls with vegetable fillings or sushi.

Food Perspective
There are lots of myths about healthy food. Don’t make food choices based on false beliefs. Suggestions include:

• Compare the prices of junk foods against the price of healthier food options to see that ‘healthy’ doesn’t have to mean ‘expensive’.
• Experiment with different foods and recipes. You’ll soon discover that a meal cooked with fresh ingredients always beats a limp burger or soggy chips.
• Try different ‘fast’ options like whole-wheat breakfast cereal, muesli, wholemeal bread, wholegrain muffins, fruit, yoghurt or pasta.
• Don’t think that your diet has to be ‘all or nothing’. Eating well doesn’t mean you must be a health food freak. A good diet allows for treats occasionally.

Recommended Eating Place

Suggestions include:

• Lobby your school canteen for healthier food choices.
• Ask your school canteen to include a range of low-price healthy food choices.
• Help with the grocery shopping and choose fewer processed foods.
• Get involved in cooking at home.

Note Health Tips for Teens - Good Nutrition :

• A teenager who eats fast food regularly is more likely to put on weight than a teenager who eats fast food only occasionally.
• A diet consisting of healthy meals and snacks will boost your intake of nutrients such as calcium, which is required for strong bones.
• Eating well doesn’t mean you must be a health food freak – a good diet allows for your favourite junk foods occasionally.

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