4 Ways To Be A Healthy Teen Girl

If you don’t know how to start to eat healthy, talk to your doctor or a nutritionist. They can help you create a plan that gets you all your needed vitamins, minerals, and calories. You can also check out online resources like this one for some guidance. [2] X Research source

Don’t skip breakfast, which provides your body with its first fuel of the day and helps you concentrate. Good breakfast foods include fruit; eggs; cow, almond, or coconut milk; cream of wheat; oatmeal; or whole grain toast. Pack your lunch for school so you can create a healthy meal for yourself. If you can’t pack your lunch, stick to lean protein and vegetable options the cafeteria offers. [3] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source Be involved in shopping and meal planning at home. You can even help the rest of your family to eat healthy![4] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source Your doctor can tell you if you are in a healthy weight range or not. If your doctor advises you to lose weight, control your portion size, i. e. how much you eat at one time. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Use a smaller plate or bowl, keep a food journal so you can track your servings, and fill most of your plate with fruits and vegetables. [6] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source Be sure to get enough calories! The average teen girl should eat 1,600 to 1,800 calories a day if you’re not very active and 2,200 to 2,400 calories a day if you’re physically active. [7] X Research source Avoid fad and crash diets. You will easily regain any weight you lose, and these are not good for your body. Always talk to your doctor before dieting, or if you have concerns about your weight.

A healthy teen BMI falls between the 5th and 85th percentiles – under 5th is underweight, 85th-95th is overweight, and over 95th percentile is considered obese. [9] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Check your percentile here.

Carry a water bottle with you and sip on water throughout the day. Be sure to drink water whenever you’re thirsty. Drink more water if it’s hot out or you’re being active. Your pee should be light yellow in color. Boost your water’s flavor with slices of lemon, lime, or fresh fruit!

Setting a regular bedtime for yourself. Exercising regularly (but not within 3 hours of bedtime so it doesn’t keep you up). Avoiding caffeine after 4pm. Relaxing before bed with a warm bath or reading. Not napping too much during the day. Avoiding all-nighters, which throw off your sleep schedule. Having good sleep hygiene: keep your lights low at bedtime to signal to your brain it’s time to sleep, keep your room cool and dark overnight, and wake up with bright lights.

If you think going to the gym is boring, try creative ways to work out. Go for a walk or bike ride or a challenging hike, join a fitness club, take your dog for a walk, or join a sports team. Use a Wii Fit or a Wii Fit U for indoors activity! Jog in place or do squats while watching TV. You can also try looking for HIIT, barre, 7-minute, and yoga workouts on many fitness apps.

Many moisturizing lotions also contain SPF 15 sunscreen. This can be an easy way to keep your skin soft and safe. Reapply sunscreen every 2 hours, or after sweating or swimming. Wear sunglasses when it’s sunny to protect your eyes from UV light, and the sensitive skin around your eyes. No one should ever use tanning beds because they increase your risk of skin cancer. Using tanning beds during adolescence also increases your risk of developing melanoma later in life, which is the deadliest form of skin cancer. Tanning sprays and lotions are generally safe, but keep it out of your mouth and eyes. Avoid going out into the sun when it is at its brightest, which is usually between 10am and 4pm.

Bathe or shower every day. Keep your hair clean. If you have oily hair, you might need to wash it every day or every other day. Otherwise, wash your hair 2-3 times a week so you don’t dry it out. [16] X Research source Brush your teeth two to three times a day – after you wake up, when your breath is bad, and before bed. Floss daily and brush your tongue, as well. Wear aluminum-free deodorant daily, shower after you get sweaty, and wear clean cotton clothes to help minimize body odor. Wear a fresh bra and undies every day. [17] X Research source

Don’t overdo it on your makeup when you have acne so you don’t clog your pores. Switch to a low-glycemic diet and cut sugary foods to help your skin improve naturally.

Use clean, new, sharp razor blades and plenty of shaving cream or gel (not just regular soap). Take your time and go slowly. Do not shave your face. Pluck stray hairs with tweezers or try a bleach, cream, or wax. If you have lots of facial hair, see your doctor and ask about electrolysis to get rid of it for good. [19] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source

Change your feminine hygiene product at least every 4-8 hours, and more frequently for heavy flow. On average, you probably need to use 3-6 pads or tampons per day. For heavier flow and at night, use longer, heavier pads with wings (side protectors) to prevent spilling. Change your pad or tampon every 4-8 hours, depending on your flow. [20] X Research source Shower regularly. Keep track of when your period is coming and be prepared with pads and tampons. You can use an app to help you do this. [21] X Research source An average cycle is 28 days, but this varies a lot. Keep a calendar to track the length of yours. If you have bleeding that lasts longer than 10 days, severe pain that interferes with your daily life, or an irregular cycle, see your doctor.

Ask your doctor about getting the vaccines for chickenpox, hepatitis B, MMR (measles, mumps, rubella), meningococcal, polio, Tdap (tetanus, diphtheria, and pertussis), and HPV (human papillomavirus). [22] X Trustworthy Source Immunization Action Coalition Nonprofit organization focused on promoting the use of vaccines by distributing information about vaccines and the diseases they prevent. Go to source These are routine shots, but now that you’re getting older, you should take responsibility for your health and make sure you’re being protected. Choose a primary care provider, or PCP – the doctor you will get to know and see regularly. Consider whether you want a man or a woman, any language needs you have, and whether they specialize in working with teens. Find your PCP by asking around for recommendations from friends or family, checking the Doctor Finder website of the American Medical Association, or calling your health insurance company for a list of providers they cover. [23] X Research source

Get tested for STIs at each visit if you’re sexually active, or if you have symptoms like itching, discharge from your vagina, or warts on your privates. If you need a low-cost option, consider visiting Planned Parenthood. Many areas have other low-cost clinics, so research all the options in your area. You will start to get pelvic exams at age 21 or when you become sexually active. Your gynecologist might also do a pelvic exam before then if you have discharge, pain, or itching around your vagina, if you bleed for longer than 10 days, if you haven’t gotten your period by the time you’re 15, if you’ve missed your period, or if you have cramps that interfere with daily life. [25] X Research source

Think positive thoughts. What you tell yourself in your head can really affect how you feel and perceive the world around you. If you make a mistake, think “I’m human,” instead of, “I’m such a loser. ”[26] X Research source Don’t compare yourself to others. That can get you down and then you won’t remember everything that makes you amazing! Don’t believe that everyone on the internet is as happy as they seem. Sure, everyone on Facebook and Twitter seems to have amazing, glamorous lives. Remember that everyone has problems and struggles, and probably try to appear happier than they really are.

Everyone can do something creative. Learn a musical instrument, draw, paint, craft, build something, or create a lovely garden.

Remember that your body is your own, no matter what it looks like. This is your vessel through an exciting life! Treat it with respect and appreciate it for all its uniqueness. Recognize which elements of your appearance you can change, and which you can’t. Let go of the things you can’t change. Remember that everyone has something about themselves they don’t like very much. Set goals to change the things you can change. If you want to lose weight, create a diet and exercise plan. If you feel like your hair is boring, experiment with a new cut. Compliment yourself every day, at least three times per day. Tell yourself something nice and honest, something you truly feel.

Make a To-Do list for the week with three columns: Have to do, Would like to accomplish (but could wait a little longer), and Want to do (leisure). Use calendar updates on your phone or GoogleDocs for easy access to your schedule. Break up big tasks into smaller tasks. Clean the house could break down into clean the toilets, tidy up my bedroom, and “do the dishes. ” Get ready for your day the night before. This way you won’t be scrambling in the morning and maybe forget something. Keep your items organized by having a place for everything; it’s much harder to lose things that way. Time yourself to learn how long things really take, versus how long you think they take. Use an app like 30/30.

List the things that are stressing you out. Divide them into things you can control and things you can’t. Accept the things that you can’t change. Make changes where you can. If you feel like you’re too busy to accomplish everything you need to, stop doing your least important activity. Say “no” to doing things you don’t want to do or don’t have time to do. You’re not obligated to help others if it interferes with your own wellbeing. Talk to someone, including friends, family, or a counselor. Try journaling just to vent your frustrations. Try acupuncture, massage, relaxation techniques, or yoga. Though there is limited scientific data on how teens use complementary medicine, some people find it very beneficial. [31] X Research source

Do you avoid eating even when you’re hungry because you’re afraid to gain weight? Do you make yourself throw up after eating, use laxatives, or exercise more than one hour 5 days a week? Have you stopped having your period because you’ve lost so much weight? Eating disorders are serious and often require professional help – teens with eating disorders are more likely to get sick, die from complications, or commit suicide. [34] X Research source For help, talk to your doctor, family, friends, school counselor, coach – anyone you trust. No one who cares about you will judge you; they’ll just want to get you help. Research symptoms and support online in your community. [35] X Research source

It might feel like a struggle to tell other people you’re not heterosexual, depending on your culture, values, or fear of others’ response. Confide in a parent, friend, counselor, doctor, coach, or another person you trust. You will feel relieved and happy to be yourself and can start to explore intimate relationships with those who interest you. Some teens struggle with gender and identity issues – feeling like you were born as a girl but inside really feel like a boy. This is usually called being transgender, or just trans. It can be very helpful to work with a therapist or counselor who specializes in questions of gender, and stick with supportive friends and family as you learn about yourself.

If you are thinking about hurting yourself, talk to someone you trust immediately. If you’re in the United States, you can also contact the 988 Suicide and Crisis Lifeline at any time by calling or texting 988. Resources about teen mental health are available online. Educate yourself about what you’re feeling, and talk to your doctor right away.

NEVER drink and drive, or get in the car of someone who has been drinking. If you do drink alcohol, get a ride home with somebody sober, or call a sober friend or parent for a ride. Uber and Lyft are good options, too.

You may notice some benefits soon after you quit smoking, such as an improved sense of taste and smell and easier breathing after a few days. [41] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source

Never put private information online like your home address, social security number, or personal details. It’s easy for predators to take advantage of you when they know your personal info. Don’t upload any photos of yourself doing anything illegal, or anything that you wouldn’t want your grandmother or future employer to see.

Spreads lies or hurtful rumors about you. Physically harms you. Calls you names or often negatively teases you. Makes negative comments to you about your sex, gender, race, religion, sexual orientation, or disability. Calls, emails, or approaches you repeatedly after you ask them not to (this is stalking; you can even report this to the police).

Sex can lead to unwanted pregnancy and STIs including gonorrhea, chlamydia, hepatitis B, herpes, human papilloma virus (HPV), syphilis, and HIV/AIDS. [45] X Research source Some of these are treatable with medicine, whereas others – like herpes, HPV, and HIV – last your entire life. HPV can cause warts and cervical cancer, and HIV/AIDS shortens your life expectancy and makes you very sick. Consider your own feelings about sex and your personal values. Why do you want to have sex? Why do you want to wait? Think about your religious and cultural views, your self-esteem, and whether or not you’re ready for the responsibility of having sex.

You and your partner trust each other and can be honest with each other. You feel comfortable talking about things like feelings, and the risks of sex like STIs. You are both educated about sex and can prevent pregnancy and STIs by using condoms or other birth control. You respect each other’s needs about using protection, and not having sex until you’re both ready.

Everybody’s doing it!: “I don’t care.
I’m not everybody.
And not everybody does it!” If you loved me, you’d sleep with me.: “If you loved me, you wouldn’t pressure me to do something I don’t want to do. ” If you don’t have sex with me, I’ll break up with you.; “If being your girlfriend means I have to have sex with you, then I don’t want to be your girlfriend. ”

Use a new condom every time you have sex, and a new condom during the same sex act if you switch between vaginal, anal, and oral sex. Condoms only work if they are used correctly, aren’t expired, don’t break, and are removed properly. Try to use condoms with a reservoir tip. Even oral sex can put you at risk for STIs, so always use a barrier method when contacting another person’s bodily fluids, such as a dental dam, condom, or some non-microwaveable plastic wrap. [50] X Research source The withdrawal method, or “pulling out,” isn’t effective in preventing pregnancy. Neither is the “rhythm method,” where you time unprotected sex with when you’re not ovulating. Both of these carry a high risk for pregnancy and getting an STI. [51] X Research source Get the HPV vaccine! Cervarix, Gardasil, and Gardasil 9 are all approved for girls. You should get two doses of this vaccine between ages 9 and 14, 6 months apart – and definitely before you start having any vaginal, anal, or oral sex. [52] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If the condom breaks or you have another emergency, use emergency contraception to prevent pregnancy. “Plan B,” or “the morning-after pill” should NOT be used as your primary birth control method – it’s just for accidents and emergencies when other methods fail. You can get these over-the-counter at most pharmacies. Take it as soon after the accident as possible. [53] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source