BEST HEALTH TIPS FOR TEENS

BEST HEALTH TIPS FOR TEENS

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   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.
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   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. Regulate a set bed time each night and try to stick to it.
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   Eat breakfast every day. Breakfast is the most important meal, because it provides your body with its first fuel of the day. 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.
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   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. Try and stay away from refined carbohydrates and sugar.
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   Replace unhealthy foods with healthy foods. You can replace white bread with wheat bread (also known as brown bread or wholegrain). Think about swapping crisps/potato chips to nuts or crackers, and sweets for berries/dried fruits/bananas.
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   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.
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   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.
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   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.
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    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, when your breath is bad, before bed) for a clean and fresh mouth. Remember not to brush your teeth too often (such as every time you eat a meal) as it can wear away your enamel. 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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    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.
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    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! Be confident. You may fail at times, but keep at it and you'll get there! Have a healthy mindset and remember you are always beautiful in your own special way. Try not to worry so much about what others think of you, because nobody is perfect.