Healthy Lifestyle ! The following research based health behaviour guidelines and resources have been selected for helping prevent misuse of drugs and health care providers as well as parents and children determine objectives for changing their habits and health. Healthy lifestyle guidelines were derived using scientific sources and they address following health issues such as:
- Physical Activity & Sports
- Healthy Breakfast & Nutrition
- Getting Adequate Sleep
- Controlling Stress
- Avoiding Alcohol and Drug Use
- Limiting Screen Time
- Healthy Behavior Goal Setting
The health behaviors listed below are for young people which include teens and children. Every lifestyle behaviour however particularly when taken in conjunction add young people health and prevention specialists as well as parents with evidence based guidance for providing youth with tools to create and maintain objectives for improving their physical and mental health as well as happiness and success.
1. Physical Activity & Sports
The children and adolescents aged 6 17 should be able to do at least 60 mins (1 an hour) or more.
- Aerobic: Almost all of 60 to more than 60 minutes per day must be moderate (makes your heart be beat faster) or vigorous intensity (makes your breath speed up and heart beat) aerobic exercise. It must incorporate vigorous intensity physical activities every day for at least three days of week.
- Muscle strengthening: As part of their 60 or more minutes of daily physical activity children and adolescents should include muscle strengthening (like climbing or push ups) physical activity on at least 3 days of week.
- Bone strengthening: In 60 minutes or more of physical activity each day youngsters and teenagers need to be able to include bone strengthening (like running jumping or jumping) exercise for at least three days during week.
It is essential to inspire children to engage in sports.. that are suitable for their age group provide enjoyment as well as are varied.
What exactly is healthy food?
Food choices.. that are healthy is an essential part of living healthy lifestyle and is something to be taught at an early time. Here are some general tips for encouraging your child to be healthy eater. healthy. It is essential to discuss your childs eating habits with their healthcare provider prior to changing their diet or setting your child up in an eating plan. Talk about above healthy diet guidelines with your child to assure adolescent is adherent to an healthy diet plan
- Consume 3 meals daily and eat healthy snack items.
- Boost fiber intake in your diet as well as reduce consumption of salt.
- Take glass of water. Beware of drinks high in sugar. Fruit juices can contain enough calories which is why you should limit your teenagers consumption. Whole fruits are always healthier option.
- Consume balanced and nutritious foods.
- While making food for your child consider using broil or bake instead of frying.
- Watch (and reduces if needed) their consumption of sugar.
- Take bite of fruit or veg for snacks.
- Cut down on consumption of heavy gravies and butter.
- Take more fish and chicken. Avoid eating red meats Choose leanest cuts whenever possible.
Making Healthy Food Choices.
The MyPlate icon can be reference.. that can help you and your child consume right healthy food plan. MyPlate will assist both you and your child to eat an array of food as well as ensuring appropriate amounts of calories and fat.
The USDA as well as Department of Agriculture and U.S. Department of Health and Human Services has created this food dish for parents to assist them in choosing right foods for youngsters aged 2 years or older.
MyPlate icon MyPlate icon is split into 5 categories of food groups which emphasizes nutritional value from following categories:
- The foods made of cereal grains like rice wheat oats or barley. They are made from cornmeal oats or any other cereal grain are products made from grains. Examples are whole wheat oatmeal and brown rice.
- Variate your vegetable choices. Pick wide variety of veggies such as dark colored green red and orange varieties as well as beans (peas as well as beans) as well as starchy veggies.
- Every fruit and pure fruit juice is counted in fruit category. They can be canned fresh or frozen or whole cut chopped or pureed.
- Many foods and milk products.. that are made with milk are to be part of this group of foods. emphasis on low fat or fat free items and products.. that are rich in calcium.
- Get leaner on proteins. Pick lean low fat chicken and meats. Variate your protein intake by adding more fruits fish seeds nuts beans peas and peas.
They arent food category however certain types like nut oils have essential nutrients.. that can be incorporated into food chain. Other oils like animal fats are not very solid and are not recommended for consumption.
MyPlate serves as reminder to discover your healthy diet and to maintain it for rest of your life. What you consume is important. good mix of foods will help you stay healthier both now and in near in future. It is what it means by:
- emphasis on variety of foods quantity as well as nutrition.
- Select foods and drinks.. that contain lower sodium saturated fats and sugars added.
- Begin with small adjustments in order to develop healthier eating patterns.
- Encourage healthy food choices for everybody.
Consuming healthy is an experience.. that is determined by variety of factors such as our age circumstances our personal preferences and access to food culture tradition as well as choices we make in process. Every one of your food and drink options are important. MyPlate gives you ideas and suggestions for creating healthy eating habits which meets your personal demands and helps improve your overall health.
Read Also:10 Essential Running Techniques to Boost Your Performance
3. Getting Adequate Sleep
Sleep is excellent food for your brain. While you sleep vital activities in body and brain take place. Sleeping in can cause harm and even fatal particularly when youre driving. It can make you look unattractive or feel irritable and do poorly. It can be difficult to be good friend with loved ones and can affect scores you score on exams at school at gym in court or field. Be aware.. that brain which is starving for sleep is likely to get it even if youre not expecting it. In case of drowsiness for example and sleeping at wheel can cause over 100000 vehicle accidents each year. If you dont get sufficient sleeping youre more likely to be involved in an accident injury or sickness.
Facts:
- Sleep is crucial for your health just like breathing in air and drink as well as water you drink and foods you consume. You may even be able to get better diet and lessen anxietyof being teenager.
- The biological sleep pattern shifts towards more later hours for as well as waking throughout adolescence. This means its natural not to sleep until 11:15 midnight.
- Teens need between 8 and 10 hours of sleep per evening to function desirable. Many teens arent getting sufficient sleeping study revealed.. that only 15% of teens reported getting 8 1/2 hours during nights of school.
- Teens often have inconsistent sleeping patterns throughout during week. They generally stay up late and doze off during weekend which can affect their biological clocks as well as quality of their sleeping.
- A lot of teenagers suffer from treatment able sleep disorders including narcolepsy or insomnia. syndrome of restless legs or sleep apnea.
Solutions:
- It is important to make sleep your top priority. Check out Teen Time in this toolkit and record your sleep habits in diary. Find out what you should do to make sure you are getting suitable sleep in order to be healthy as well as happy and on top of your game!
- The benefits of naps can be to wake you up and allow you to be more productive if they are planned properly. length of your nap or are too close to bedtime could affect your normal sleep.
- Your bedroom should be relaxing refuge. Make sure it is cool peaceful and dark. If necessary buy blackout curtains. Bring in light and bright in morning signalling your body.. that it is time to get up.
- There are no pills vitamins or beverages can substitute for good rest. Drinking caffeine before bedtime will affect your sleep which is why you should avoid drinking tea coffee or soda/pop as well as chocolate later during day to ensure youre able to rest in evening. Alcohol and nicotine can also disrupt your sleeping.
- If youre not sleeping and youre impaired youre as likely in driving as driver with high blood levels of alcohol material of .08 percent.. that is violation for drivers in number of states. Drunk driving is cause of more than 100000 accidents every year. Be aware of sleep deprived driving and contact an individual for to take you for taxi. Sleep is only thing.. that can save you!
- Create time for your bed and wake up and adhere to it at minimum waking up as early to time on weekend. Consistently scheduled sleep helps you sleep better and get more restful as it allows your body become more in tune with its normal patterns. result is.. that youll find it more easy to sleep in evening with this kind of routine.
- Do not eat drink or do any exercise in hours prior to your time of bed. Do not leave homework for at very last moment. Make sure to stay away from television phone computer and television during time before you fall asleep. Make sure to do quiet peaceful actions and youll go into sleep more quickly!
- If you repeat similar things each evening before going to bed you are teaching your body to signal youre ready for sleep. Take bath or shower (this can give you some extra time for next morning) as well as studying book.
- Keep journal or list of tasks. When you write notes when youre ready to go to bed it will be easier to sleep with your head down and fear or be stressed.
- If you are hearing your pals discussing their nightly slumber and how wonderful it feels after youve had suitable to sleep.
- Teens are most likely to experience fluctuations in their sleeping schedules. Internal body clocks could result in them falling to sleep and then wake earlier. Its not possible to change it however you are able to engage in engaging activities as well as classes to reduce your insomnia. It is important to warrant.. that activities you engage in during nighttime are relaxing in order to reduce your alertness.
4. Controlling Stress
Point 1: Identify and Then Address Problem.
The first step is to decide if problem could be real threat or if it feels as if one. If problem isnt threatening person youre with odds are it is desirable dealt with through clear thinking… that means putting aside thoughts.. that cause you to believe.. that its result of catastrophe.
Three tips will help you handle enough work.
- Cut project into smaller chunks. You can then work on one tiny section at time instead of focusing on huge pile. When youve completed each piece you will find task smaller and less daunting.
- Create lists of tasks youll have to complete. This will allow you to sleep better since your head wont spin in doubt over whether or not youll be able to complete all of it. When youre done with day there will be much less to doubt about when you cross off all tasks youve completed. Then youll look at identical volume of work and realise.. that youre capable of handling task.
- Timelines can be helpful for large tasks.
Point 2: Avoid Stress When Possible.
We often know where were heading for danger. Averting problems from afar is more convenient than trying to deal with issue closer. There are people you know.. that could be negative influence on your life and areas in which youre most likely to end up into trouble and issues.. that cause you to be upset. Make conscious decision not to surround yourself with people places as well as things.. that can cause you to be upset.
Point 3: Let Some Things Go.
Its essential to work to resolve problems but in some cases theres absolutely nothing you can do to solve issue. In case of weather for instance you cannot make weather better consequently you shouldnt be in pondering weather. Its not possible to change how teachers have to give exams so you should study and not rant about how unfair tests are. Theres no way to alter fact.. that parents should be aware of where you are and prove youre accountable and have earned greater freedoms. Anyone who is thinking about issues they cant alter arent going to have sufficient time to take care of issues they are able to. Learn to not be victim of circumstances. It is difficult to feel bad for reasons of no consequence in event.. that you feel certain way about something which really has nothing to do with you. have to do with you.
Point 4: Power of Exercise.
exercise is primary element of any plan to reduce stress. If youre stressed out body tells you “Run!” So do it. Work out every day to manage anxiety and create healthy healthy body. There is chance.. that you may not need to workout in times of stress and anxious however thats precisely time you require it most. When youre feeling stressed over task but are too anxious to study get moving! Youll be able to be more focused after having exhausted your stress hormones. People who exercise before class to boost their concentrate and be more effective in learning.
Point 5: Active Relaxation.
It is possible to switch between being stressed and relaxed If you can manipulate your body. Since your body is able to only work with relaxed or emergency nervous system at moment it is possible to activate relaxation system. This is done through doing exactly way your body functions when you are stressed. Below are two suggestions.
- Relax and breathe deeply. You can try breathing method 4 8. Relax on your back and rest your hands on your stomach and let your fingers move. Inhale deeply firstly filling abdomen and then chest and then your mouth. breath increases size of your belly and your hands are pulled apart gently. Breathe deeply as you count from 4 to. And then hold breath for around twice as long in an 8 count. Then slowly let it go to 8 or longer if are able to. It will help relax your body after just couple of breaths. However just as important it demands all your attention. Your brain is focused in your breathing to be focused on worries. Repeat this 10 times and youll be much more calm. practice of yoga fighting and meditation all provide excellent breathing abilities. Once you are proficient at doing this you may be able to perform this from seat in class and no one would ever know.
- Relax your body into an unwinding position.
- The body is aware of moment youre anxious. When you are sitting down to do an exam and your legs shake youre thinking “I want to run!” Keep in mind.. that you cannot keep your eyes on screen and run at all at same time. You will be unable to complete test. Instead you should take some deep breaths relax and inform your body.. that theres no need to panic.
- If youre upset and youre angry most natural thing to do is to stand up and confront person shoulder to shoulder chest to chest. This is done without considering it yet this insidiously signals to person in front of you.. that youre angry and prepared to engage in fight. Also it can hinder your ability to think clear. You should do way youd act when you really wanted fight. Sit down in comfortable position breathe deeply and let your body know.. that theres no risk. Utilize your brain to escape of danger.
Point 6: Eat Well.
Everyone is aware.. that having good food helps you stay healthy. Some people dont realize it can also keep you awake throughout day and keeps mood is stable. people who consume lot of junk food are prone to fluctuations in their performance and can affect ability of their bodies to manage anxiety. Instead of eating oily or sugary food try eating much more fruits and vegetables and whole grain they can keep you focus for more period of time. Check out ChooseMyPlate.gov to learn more about.
Point 7: Sleep Well.
The majority of children dont get enough time they require to develop and focus. People who are tired cant think at same rate and may become frustrated and angry. Here are some suggestions to rise quality of your sleep.
- Get to go to bed at same time each at night.
- Do your exercise for 4 to six hours prior to time you go to bed. body will fall asleep more often when it is cool down. If you work out just before bed it is likely.. that youll be hot and will not sleep as well. Hot showers 1 hour prior to bed can also help your body relax before falling to sleep.
- Make use of your bed just for sleeping. You shouldnt be able to solve problems while at night. If you are thinking about many problems you face and you are unable to fall to sleep and then awake in middle in evening to fear even more. You should have another place to sit and think about things such as doubt chair. Allow yourself plenty of time to process your thoughts Make list should you require it make one and then put list aside! You can go to bed.
- Do not do your homework sit down to watch news read or make calls while at home.
Point 8: Take Instant Vacations.
Sometimes perfect method to relax is to let your mind drift off to calmer space.
- Choose spot where you are able to imagine yourself lying down. It should be beautiful and peaceful. If youre feeling stressed just sit on your feet lean back and relax. breathe deeply take deep breath shut your eyes and visualize yourself in peaceful space.
- Make time for yourself. Everyone deserves moment for yourself. Take bath or do anything.. that lets you contemplate and relax. Take bath in warm tub with your ears buried in water. Be attentive to your body and take deep long breaths. Check your pulse and then count while your heart rate is going downwards.
- Take advantage of hobbies or artistic expression to take break in flash.
- Take look in world and enjoy by little things.. that you might have forgotten about.
- Make short breaks. It is often forgotten.. that green space around corner is an ideal spot to relax. An outdoor walk can turn into an escape if you decide to let your troubles go.
- The pleasure of reading book can be an escape from reality. It is important to visualize sounds sights and smells for some time.
Point 9: Release Emotional Tension.
Sometimes emotions become intense.. that we have to pack everything into some imaginary container and then think well take care of them at later time. Then we realize.. that theres plenty of stuff inside box.. that its way too much to handle. head can seem to be turning. At times you become upset or annoyed without having reason. There is lots of thoughts going within your mind. You should pick only one issue to tackle and then forget about all other issues for at this point. If we choose to tackle only one thing at go is lot less frightening opening box.
Here are few ideas to help you release your thoughts and anxieties one step at a.
- The people who are able to express themselves shouldnt have to keep it in. arts and music poetry dancing singing and rap provide powerful way to express your emotions.
- Each child deserves an adult who is responsible who they can talk to as well as trusted friends. Perhaps youll be able to speak with your parents. If you dont intend to reveal everything warrant.. that you choose an adult to be good listener and seek out for guidance.
- Note it down!
- A lot of young people find praying or meditation beneficial.
- The choice is between crying or laughing. Let yourself feel emotions completely.
Part 4: Making World Better
Youth who strive to rise quality of life feel sense of meaning they feel happy of themselves and manage their personal issues better. Its crucial to recognize power of your actions to change life of other people. Teenagers job is to be aware of errors adults make and to create an improved world.
5. Avoiding Alcohol and Drug Use
- The consumption of alcohol (and drug) drinking is linked to numerous longer term and short term risk factors for health like collisions with motor vehicles and violence sexual risk actions blood pressure and many types of cancer (e.g. breast cancer for instance).
- Anyone younger than 21 shouldnt be drinking (or take any drugs) or use any other drugs.
- Other people who shouldnt consume alcohol (or take substances) includes:
- Women who could or might have been expecting or may be.
- Patients with particular medical issues or are taking specific medications may affect alcohol.
- Recovery of alcoholics or those who are unable to manage quantity they consume.
- Individuals who perform tasks which require coordination skill and vigilance like driving vehicle.
6. Limiting Screen Time
Kids and teens have enough time watching screens such as tablets smartphones and gaming consoles televisions as well as laptops and desktops. average age of children between 8 and 12 in United States spend 4 6 hours each day with screens. Teens are able to spend as long as 9 hours. While they can be entertaining or instruct they also provide distraction for children but too much usage could result in issues.
Parents may not know material their children watch and how long theyre spending on screen devices. They may be exposed to:
- The risk of taking risks and violence
- videos of challenges or stunts which could encourage unsafe behaviors
- Sexual material
- . that are negative
- Substance use
- Cyberbullies and predators
- Advertising aimed at your child
- Inaccurate or false data or information
A lot of screen time can result in:
- Problems with sleep
- The schools lower grades
- Less reading
- More time spent with friends and family
- There isnt satisfying physical or outdoor exercise
- Problems with weight
- Troubles with mood
- Body image and self image concerns
- Be afraid of not getting it
- Spend less time learning new methods to relax and enjoy amusement
Controlling childs time on screens is difficult task for parents. child you have is not too old for need to have plan for screen time. Use following guidelines to be reference point:
- Before age of 18 Limit screen time for video chats with parent (for instance with parents who are not in town).
- Between 18 and 24 months screens should be restricted to viewing educational programs in conjunction with caretaker.
- In case of children aged 2 5 restrict screen time for non educational purposes to 1 hour or less per weekday and three hours during weekends.
- /From ages 6 to older Encourage healthy practices and restrict screen based activities.
- Shut off all screens at dinner with family and during outings.
- Discover and utilize parental control.
- Beware of together screens for pacifying as babysitters or pacifiers. They can also be used to control temper tantrums.
- Shut off screens and take them from your bedroom 30 to 60 minutes prior to bedtime.
7. Healthy Behavior Goal Setting
National Health Education Standards include an objective for every student to have ability to set goals with confidence knowledge in order to improve their overall health.
Setting goals is crucial ability.. that is crucial for teaching students how to set foundation maintain and manage healthy and secure behaviors as well as developing into healthy and literate person.
Making and meeting short term and longer term goals for health can bring positive effects on health and can help with other outcomes in life.
Prevention Plus Wellness (PPW) encourages setting of multiple health behavior objectives to improve physical and mental wellbeing as well as happiness performance and overall wellbeing.
A holistic goal setting process should focus on avoidance of alcohol and drugs and aiming to increase amount of time spent in healthy behavior.
The goals must be short term goal and should be desirable as well as measurable. They should also be achievable.
Additionally goal setting process should also include one person sign off on goals and together tool like calendar to monitor daily progress towards achieving goals.
