Teens are searching for independence, but their brains aren’t yet fully developed. They make decisions without thinking through the long-term impact, so despite their claims to the contrary, they still need support and guidance. 

Staying healthy is particularly hard during the teenage years, because bad habits don’t always bring immediate consequences. In fact, the damage may not show up until decades later. 

These health tips for teens are intended to support a lifetime of full-body wellness. They can reduce some of the stress and angst associated with the physical changes that occur during the teenage years, and they can set adolescents up for success and good health, both in the short-term and the long-term. 

Practice Martial Arts 

The physical benefits of martial arts are undisputed, but did you know that these programs also build social and emotional skills? 

You can choose styles that focus less on competition and more on individual mastery. 

Unlike traditional sports, there is no pressure to “win”. Instead, teens get the satisfaction of seeing effort translate into accomplishment. That means less frustration, fewer injuries, and a far more positive atmosphere for sensitive athletes. 

With that said, martial arts courses don’t leave room for cutting corners or skating by. Students are expected to focus, put in their best effort, and work through difficult and stressful situations. The difference is that they are supported throughout. 

Teachers are highly skilled at pinpointing the right activities to promote maximum development at the appropriate point in training. They help teens grow into leaders who can regulate and control their emotions, becoming strong, confident adults in the process. 

Forget The Quick Alcohol Buzz

There are dozens of reasons why drinking alcohol isn’t a good idea during the teenage years. That’s why it is illegal to give or sell alcohol to minors. Aside from the dramatic increase in accidental injuries and deaths, there are important long-term health risks to consider. 

Alcohol interferes with organ development, and it can permanently damage both the structure and the function of the brain. 

In addition, teens under the influence of alcohol are more likely to engage in high-risk behavior, like dangerous driving and unprotected sex. 

Girls who use alcohol may increase the chances of becoming the victim of sexual assault, and boys and girls are both at increased risk of becoming the victim of physical assault. 

The most frightening statistics of all are related to driving under the influence of alcohol. 

Research shows that in 2016, one out of every seven teen drivers involved in fatal crashes had alcohol in their systems. 

In 2017, one out of every 18 teenagers reported they had driven under the influence of alcohol, and one out of every six had been a passenger in a car driven by someone under the influence of alcohol. 

People who start drinking during their teenage years are far more likely to develop alcohol-related addictions in adulthood. 

In fact, those who begin under the age of 15 are four times more likely to meet the criteria for alcoholism at some point in their lives. 

Chronic alcohol abuse is related to certain types of cancer, high blood pressure, liver disease, and psychological disorders, which can dramatically impact long-term success. In short, avoiding alcohol during the teenage years is one of the most important ways for teens to ensure a healthy future. 

Protect the Eardrums 

Music is a big part of life when you are a teenager. If you are lucky, it remains an important part of life throughout adulthood, as well. 

Concerts and parties are key events during the teen years, and the rest of the time, it is common to see young people using earbuds, headphones, and airpods to enjoy their own personal soundtrack. 

The problem is that when music is too loud, it causes permanent damage to eardrums. Poor decisions during the teen years can limit the ability to enjoy music and participate in conversations for a lifetime. 

It’s not hard to protect eardrums, and you don’t have to skip concerts and parties to prevent hearing loss. Simply stay away from thumping speakers and use earplugs to reduce the likelihood of damage to eardrums. 

When using earbuds, headphones, and airpods, keep the volume down. Anything below approximately two-thirds of the maximum is probably okay. 

If at all possible, limit the use of these devices to an hour or two per day, and stop altogether if signs of hearing damage appear. Examples include an on-going ringing or buzzing sound in the ears, as well as ear-related pain or obvious loss of hearing ability. 

Getting treatment right away may reduce the amount of permanent damage. 

Strengthen the Body 

Building strong muscles is important at every age, but there are special benefits to strengthening the body during the teenage years. 

Bones are growing at a rapid rate, and strength training increases their density. This reduces the long-term risk of osteoporosis. 

Better still, activities like weight-lifting make the tendons and ligaments surrounding the bones stronger, which reduces the risk of fractures now and on into adulthood. 

Strength training gets the blood flowing, so more oxygen is delivered to the body’s organs, muscles, and tissues. 

The brain also gets an oxygen boost, too, improving mood and making it easier to concentrate on academic work. 

Meditate Often 

The research on teenage stress is troubling. During the high school years, children experience more stress and anxiety than most adults deal with in their daily lives. 

This is partially due to packed schedules, which often include school, part-time jobs, social activities, sports, and hobbies, and it is partially due to the physical changes that occur during these years. 

Rapid growth and physical maturity have kids out of balance, and hormones make it difficult to manage emotions. 

Meditation is an important tool for bringing stress levels down. It has been proven effective in reducing stress and anxiety, which if left unchecked can lead to depression and feelings of hopelessness. 

Given that suicide is the second leading cause of death in this age group, and a full 20 percent of teens seriously consider taking their own lives, reducing stress and anxiety may be the single most important issue to consider for long-term health. 

Prioritize Sleep 

The stereotype of teens sleeping super-late might give the impression that they get plenty of rest. Unfortunately, the opposite is true. 

The average 14-18-year-old sleeps about seven hours per night, though adolescents actually need at least nine hours to function at the top of their game. 

Some schools have recognized this fact and decided to start the day later, but that’s rare. In most cases, classes start before 8am. 

It’s tempting to stay up late to socialize online, and sometimes studying seems more urgent than getting into bed. However, prioritizing sleep is a better way to improve academic performance, and it offers a lifetime of physical and mental health benefits. 

Concentrate on Dental Care

Obviously, no one wants cavities and the unpleasant side effects they bring – bad breath, bleeding gums, and tooth pain are just a start. 

But the hustle and bustle of daily life can make it difficult to find time for regular brushing and flossing. That’s a mistake. Many, many adults point to poor dental care as one of the biggest regrets of their lives. 

Taking care of your teeth during the teen years pays off well into adulthood. Aside from the shocking expense of repairing damage, bad teeth can ruin self-confidence. 

If you are uncomfortable smiling, it’s hard to build relationships, and research shows that poor dental health can negatively impact careers. 

More importantly, unchecked tooth decay and gum disease have been linked to larger issues, like dementia, heart disease, diabetes, and stroke. 

A few minutes of brushing and flossing each day sets the stage for long-term health. 

Focus on Nutrition 

It’s hard for teens to forego tasty treats when pizza and fast food are cheap and easy to get. 

This is an issue for even the most health-conscious families, because the teenage years often mark the first opportunity to make independent food choices. 

Unfortunately, in many cases, those choices include products that are highly-processed and full of sugar, caffeine, fat, and salt. 

The problem is that just as teens are trying new things and exploring their tastes, perhaps making poor decisions on nutrition, the need for healthy, nutrient-dense food is at its peak. 

Teen bodies are growing rapidly, and extraordinary things are happening in the muscles and brain. 

Without the right building blocks, teens may have a harder time with the very issues they are trying to avoid, like mood swings, depression, exhaustion, poor academic performance, weight gain, and acne.

Teens do need more calories than children and adults, because their bodies are growing and changing so quickly. However, it is critical that those calories come packed with the nutrition necessary to build strong muscles and bones and support cognitive development. These are the basic nutrition-related health tips for teens: 

Maximize fruits, vegetables, whole grains, no-fat/low-fat dairy, beans, fish, eggs, nuts, and lean meats. 

Skip fast food, limit desserts to special occasions, and avoid soda, candy, and energy drinks. 

Aim for two cups of fruit and two cups of veggies every day, along with three 1-cup servings of no-fat or low-fat dairy. 

Teens should have 5 ½ ounces of protein-rich foods like fish, lean meat, or poultry every day, along with 6 ounces of whole grains. 

Finally, pay attention to iron intake. Boys double their lean body mass during the teenage years, and girls experience issues with iron levels due to the onset of menstruation.

Remember, the human body turns your food into cells that make up your muscles, organs, and tissues. In a very real sense, you are what you eat. 

Learn More About How the Human Body Works 

The last health tip for teens is to keep learning. Martial arts, meditation, dental care, and the rest are a good start, but there are many more ways to prepare for a lifetime of wellness. 

Online research from reputable sources is fast and free, so it’s easy to get all of your questions answered. 

The teen years are a tumultuous time, as adolescents move from childhood to early adulthood. Smart choices now can smooth the way, setting teens up for a lifetime of good health.