Starting the new academic term well - the four pillars for good health in teens
- 3 days ago
- 3 min read
A new academic term is a great time to focus on positive changes for better health, and it always pays to take care of the basics first. The four pillars for good health are getting enough sleep, being active, supporting positive mental wellbeing, and eating well.
1. Get enough, good-quality sleep
Introduce new ideas gradually:
set a bedtime routine - the mind gets into the habit of knowing when sleep is approaching
relax (preferably device-free) for half an hour before bed
switch phones to silent so sleep isn't interrupted by pinging alerts and messages. Encourage them to use the 'Do not disturb' feature if their phone has one, which automatically silences alerts at the same time each night
work out their optimum sleeping time (for most teens it’s between 8 and 10 hours) so they go to bed 15 to 30 minutes before. It’s easiest to work backwards: if your teen needs 9 hours to function well and has to be up at 7.00am, they need to be asleep by 10.00pm
get up at a similar time each morning and, hard though it may be, limit weekend lie-ins to just an extra hour or so. Long lie-ins disrupt their sleeping rhythm, making it harder to fall asleep and tough to adjust on Mondays
2. Be active, every day
Human beings are designed to be active, but increasingly we live sedentary lives, sitting at desks, on devices and in front of the TV. Make sure your teen takes part in at least 30 minutes of activity every day. This is easier if they like sports, but if they don't, encourage them to walk, help in the garden, do some housework. If they can do more, all the better
Being active keeps the body supple, helps circulation and releases frustration
Encourage them to take regular walks to boost circulation, stretch their muscles and be outdoors. It’s very important they spend some time active outside every week, preferably every day
Exercise releases feel-good hormones that help combat negative thoughts and feelings, improving mental wellbeing as well as physical health
3. Support positive mental wellbeing
Help them form habits that are known to help good mental health, such as:
being grateful and appreciative every day (a gratitude journal can help, such as “Things that don’t totally suck”, designed for teens)
take regular exercise, especially activities that involve being out in nature (including parks and commons)
learn to manage stress through reframing, meditation, mindfulness and breathing
laugh together as a family - especially when things go wrong. It shows that life doesn't have to be perfect to be good and helps support resilience - if things don't go according to plan, there are other ways to move forward
know when to ask for additional support AND where to get it
4. Eat well
Treats are fine from time to time, but your teen needs a balanced, healthy diet to be physically well and mentally alert. This includes:
at least five portions of fruit and vegetables every day - preferably more
not too much sugar, processed or refined food, caffeine or fat (a small amount of some fats can be healthy, such as olive oil, but not saturated fat)
plenty of water to stay hydrated. The best way to make sure your child drinks enough is to have water on hand at all times, at their desk, in a bottle in their bag when out, and served alongside food
Find out more
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