Encouraging Healthy Lifestyles in Children and Teens

Eating a healthy, balanced diet such as healthy foods like proteins, fruits, vegetables and whole grains will help to maintain one’s body healthy and keeping it fit, whilst improving the mental acuity needed for studying.

The most important role in our body’s defenses plays the immune system, so there are several ways to keep it shipshape; For teenagers it is especially important to build a strong immune system as the body struggles because of the rapid increase in hormones and the rapid growth, thus using up much of the stored vitamins and minerals. The immune system protects the body against disease and illness by helping one’s cells destroy the germs and bacteria. If one wants their immune system to work well, then the cells must be healthy. By avoiding smoking, alcohol consumption, and unhealthy eating a person keeps their cells healthy.

Another point in keeping the teenager’s digestive tract healthy and in good condition, is adding probiotics to the regular diet. They contain live microorganisms that have been proven to improve digestive health, heart function and skin. Probiotics are found in yoghurt, kefir and kombucha. In addition to a healthy diet and consuming probiotics, one of the most important things we can do to help our immune system is making our sleep a priority. Lack of sleep can severely weaken the immune system. Research has shown that people who don’t get enough sleep are more prone to getting sick after being exposed to a virus or bacteria. This is especially true for teenagers, as this group tends to spend a lot of sleepless nights, studying, partying etc. “During sleep, one’s immune system releases proteins called cytokines that help fight inflammations, and the lack of sleep is decreasing the production of these cytokines which in turn slows down healing response of one’s organism”.

There are many ways to achieve a certain body weight goal or maintain healthy by the foods consumed or more so the way one’s plan their diet. Smaller meals, eaten more frequently are recommended rather than eating food three times a day. In addition, that means that you divide your calorie intake into smaller meals. A really important benefit to dividing your calorie intake is reducing the risk of heart disease. Salt is a dietary, chemical component used in many foods. The salt contains sodium that may increase the risk of cancers in the digestive system. “Additionally, sodium has long been implicated in chronic ailments such as heart disease, high blood pressure, and osteoporosis”. Chewing is a mechanical process that we all don’t give much thought to, but has a great importance on food digestion. While chewing properly, the body releases more saliva which contains digestive enzymes. By doing so, we take some pressure of the esophageal tract and the food goes down to the stomach easily. Seeing as how much energy food digestion consumes, we should all try to help out our bodies in this important task. As well as chewing the food for about 5-10 times if we talk about soft foods, and 30 times for meats and vegetables, one should also avoid eating fast foods that require little to no chewing, which are mainly sold at school cafeterias. All teenagers should opt for fresh foods that are not chemically processed and are easy to digest.

Good posture plays a key role in the health of teenagers, seeing as they are at school for almost half of the day, sitting on uncomfortable chairs. It keeps bones and joints in the correct place so that muscles are properly used. It helps to reduce the excessive wear of joint surfaces too, as well as preventing tiredness as the muscles are used more effectively, thus allowing the body to use less energy, i.e. strength. Undoubtedly, the good posture contributes to a better appearance. No one is born with the perfect body posture; it takes a lot of effort and consciousness to achieve it. With practice the correct posture will systematically take over the old unflattering look.

Exercise is an important aspect of keeping teens healthy as good habits are established best in young age. Encouraging healthy lifestyles in children and teens is imperative and all parents should insist on creating a healthy exercise routine rather than allowing too much TV or computer time. The best way to promote a healthy lifestyle is for the whole family to be involved. A daily exercise program is a fun and innovative way for the whole family to spend time together and make good, healthy habits that will last the teenager a lifetime. “Teenagers need at least 60 minutes of moderate to vigorous physical activity on most days to maintain good health and fitness and for healthy weight during growth.” (University of Rochester, Medical Center). Exercising can help prevent high blood pressure, obesity, and abdominal cholesterol levels. On the other hand a lack of exercise can lead to heart attacks and strokes later in life.

During the teenage years, the teenagers are often insecure about their appearance and may develop some eating disorders such as bulimia, anorexia, binge eating or other. “While plumpness is prestigious in societies where food is scarce, the same shape is often considered unattractive in areas where food is abundant, because fatness is considered a sign of weakness, not strength”. Our society places a lot of pressure on teenagers, making themselves compare to the influencers and models we see everywhere on social media. However, maintaining a healthy and balanced diet can let teenagers eat as much as they want without feeling guilty, while obtaining the important nutrients for the body.

Being inspired requires a good mood and happiness and that can be achieved by the foods consumed. Eating right affects the mood in various ways and that reflects on the person’s decision making. “The four neurotransmitters that are manufactured directly from food components are serotonin, dopamine and norepinephrine, and acetylcholine. The levels and activity of these neurotransmitters are sensitive to food intake, and changes in dietary patterns can have profound effects on behavior, eating patterns, sleep, and energy level”. Serotonin is found in foods like cheese, nuts, and red meat. It is considered as a natural mood stabilizer and it helps with digestion, sleeping, and eating. This chemical also reduces depression which is a very common disorder in teenagers and regulates anxiety. Similarly, dopamine which is found in foods like dark chocolate, dietary products, vegetables, fruits and in some fish and nuts is a hormone that increases happiness and better mood. Along with dopamine, the hormone norepinephrine as well increases happiness and prevents depression. Acetylcholine is a hormone found in meat, eggs, fish and whole grains that simulates motivation, learning, attention and energy.

The overall arching point is that by consuming foods with nutrients and vitamins, exercising, and planning a balanced diet, remarkably helps teenagers especially in the period where they develop the most. Therefore, improvement in mood, motivation, a great healthy, figure, and satisfaction are a result of a healthy lifestyle and choices. Starting with small steps a teenager can genuinely change their life choices and can improve in various aspects. 

Works Cited

1. Harvard Health Publishing. (2019, March). How to boost your immune system. Harvard Health. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
2. Harvard Health Publishing. (2018, September). The gut-brain connection. Harvard Health. https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
3. Mayo Clinic. (2021, January 30). Exercise: 7 benefits of regular physical activity.
4. National Eating Disorders Association. (n.d.). Eating disorders statistics & research.
5. National Sleep Foundation. (n.d.). How sleep affects your immunity.
6. Office of Disease Prevention and Health Promotion. (2022). Dietary Guidelines for Americans, 2020-2025. U.S. Department of Health and Human Services.
7. Parnell, J. A., & Reimer, R. A. (2020). Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome. Gut Microbes, 11(6), 1516–1531.
8. Savva, S. C., Lamnisos, D., Kafatos, A. G., & et al. (2019). Salt intake and risk of gastric cancer: A case-control study in Cyprus. Gastric Cancer, 22(6), 1236–1244.
9. University of Rochester Medical Center. (n.d.). Exercise for children and teens. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
10. West, K. E., Jablonski, M. R., Warfield, B., Cecil-Smith, E., James, M., Ayers, M. A., & Maida, J. K. (2017). Sleep timing and circadian phase in delayed sleep-wake phase disorder during school days. Sleep Medicine, 30, 6–14.