Physical health

Healthy eating

Eating healthily is part of a having a healthy lifestyle, impacts on your feelings and energy levels. Your body is going to go through some changes with puberty so your food choices will be different to your friends but just as important. You may feel hungrier as you are growing too but make sure you have a balanced diet.

The following recommendations support you to do this:

  • Eat three meals a day with healthy snacks.
  • Have fruit or vegetables as snacks.
  • Decrease the amount of salt you use.
  • Drink water. Avoid the energy or high sugar drinks.
  • Fruit juice can also have lots of calories so check the labels!
  • Try to have less ready meals, fast foods and greasy, fatty foods.
  • A portion equals your hand so don’t overdo it. Portion sizes
  • Be sugar smart

 

More help and advice can be found at change4life  and  NHS good food

 

Oral health

All children under the age of 18 years can see a dentist free of charge. How often you need to visit a dentist depends on how healthy your teeth and gums are and can range from check-ups every 6 months to 2 years.

It is advised to brush your teeth twice a day with fluoride toothpaste and for at least two minutes. Best times are after breakfast and before bed. Remember teeth have four sides, you need to brush gums to reduce the plague and don’t forget your tongue too.

Too many sugary foods and drinks can damage your teeth and result in decay and needing fillings at a dentist.

For more information on looking after your teeth can be found here: Dental Health

Find a dentist near you:   Greenwich Dentists

 

Sleep

So without enough sleep you will struggle to concentrate in school or when with friends, become less active and be more moody. Having a good routine will help you through your personal development towards being an adult but also keep on top of homework. Teenagers need about 9 hours sleep a night so missing some every night will soon add up.

Worries about school work, friends, tests or exams can all impact on the amount of sleep you get without being woken up about them.

 

Tips to help do this are:

  • Keeping to a healthy lifestyle with good food choices and exercise will  help
  • Talk to a trusted adult or the school nurse about what is stopping you sleep
  • Ensure you have a quiet, darkened, comfortable room (not too hot or cold)
  • Tidy school things and personal things away
  • Avoid having the TV on but listening to music can be restful
  • Keep your mobile off, on silent or in another room
  • Don’t play gaming consoles right up to bedtime – allow your mind to wind down
  • Have a night routine which can include having a shower or bath
  • Don’t fall asleep on the sofa – you will feel more benefit from sleeping in your bed

 

For more support ask your school nurse or click here:

family lives

sleep problems