Introduction
The health of youth is often overlooked or dismissed; however, a healthy lifestyle is just as important for youth as it is for adults and children. The youth age group comprises pre-teens, adolescents, and young adults, or more specifically ages fifteen to twenty-four (Ontario 2021). A healthy lifestyle in youth has been shown to enhance cognitive, social and physical development in adulthood (Ontario 2021). However, youth often face unique challenges in adolescence that can affect their health, including school stress, social media influence, and identity development (Ontario 2021). In order to tackle these challenges, we have created this comprehensive guide aimed at providing information and strategies to help promote health and wellness during these years.
Importance of Physical Activity
Physical activity plays a key role in maintaining health and wellness. Youth should strive for about sixty minutes of moderate to vigorous physical activity daily (CDC 2016). Regular exercise has many physical benefits, including improved cardiovascular fitness; increased bone and muscle strength, which reduces obesity; and better mental health (CDC 2016). Youth who engage in physical activity regularly are also less likely to develop chronic conditions, such as type-2 diabetes, certain cancers, osteoporosis, and high blood pressure, later in adulthood (CDC 2016). Physical activity not only improves physical health but also contributes to academic wellness. Students who are physically active tend to have better cognitive ability and do better at school (CDC 2016). Some great physical activities for youth include walking, dancing, running, cycling, and swimming as well as many sports (CDC 2016).
Importance of Healthy Eating
Along with physical activity, eating well is essential for maintaining good health and wellness during youth. For many youth, dietary habits often go through periods of change as they are influenced by peer pressure, social media, and body growth. The USDA and U.S. Department of Health and Human Services have prepared food guides to help youth create balanced meals that incorporate essential dietary needs including grains, vegetables, fruits, dairy, and protein (Stanford 2010). Additionally, youth should be mindful of reading food labels to determine nutritional values. Foods high in saturated fats, sugars, and caffeine should be limited (Stanford 2010). Healthy eating not only contributes to healthy growth but is also critical for preventing the development of chronic conditions later down the line (Stanford 2010).
Importance of Sleep
Another critical component to wellness during youth is adequate sleep. Yet many adolescents are not getting the required amount of sleep they need. Youth thirteen to eighteen years old should be averaging eight to ten hours of sleep every night, whereas youth eighteen and over should be getting seven hours of sleep every night (Johns Hopkins 2023). Lack of sleep among youth populations is often attributed to many factors, including early school start times and increased social and school obligations (Johns Hopkins 2023). Furthermore, increased screen time contributes to changes in dopamine and melatonin levels, two hormones responsible for maintaining a regular sleep schedule (Johns Hopkins 2023). Some tips to increase sleep include taking afternoon naps when possible, avoiding stimulants like caffeine before bedtime and reducing screen time at night (Nationwide Children’s 2021). Adequate sleep not only enhances overall physical health and development but also has been shown to promote attention, memory, and analytical thinking (Nationwide Children’s 2021). Sleep also contributes to overall positive emotional health and reduces the risk of serious mental health conditions, such as anxiety and depression (Nationwide Children’s 2021).
Managing Stress
Stress is defined as the physical and mental toll or response taken to an external event. Youth often face many stressors stemming from a variety of factors including increased responsibility, financial difficulties, identity formation, bullying and abuse, social relationships, and academic pressures (Suni & Dimitriu 2023). Youth should be aware of the physical signs of stress, such as headaches, feeling sick, indigestion, faster heart rate, and exhaustion, as well as the mental signs, such as memory loss, constant worrying, and difficulty concentrating (Suni & Dimitriu 2023). Strategies to manage stress include journaling, regular exercise, eating balanced meals, prioritizing sleep, and making time for fun activities and hobbies (MyHealth Alberta n.d.).
Bad Risky Behavior vs. Good Risky Behavior
During teenage and young adult years, engagement in risky behavior is often heightened. However, depending on the type of risky behavior, the impact on overall health and wellness can differ. Youth are at risk when engaging in such dangerous behavior as alcohol use, tobacco use, and unsafe sexual activity (Kahn & Graham 2019, chap. 3). These behaviors are dangerous because they increase the chance of physical and mental harm. To reduce the danger of these behaviors, youth should be allowed to explore their freedom while being educated on the consequences of their actions (Kahn & Graham 2019, chap. 3). Additionally, healthy familial, peer, and mentor relationships have been shown to reduce engagement in dangerous behaviors (Kahn & Graham 2019, chap. 3). In contrast, some risky behaviors are beneficial and can contribute to overall wellness and health. Beneficial risky behaviors promote independence, challenge values and beliefs, and help youth develop identities apart from their families and peers (Kahn & Graham 2019, chap. 3). Some examples of beneficial risky behaviors include trying new sports, making new friends, and enrolling in challenging courses (Kahn & Graham 2019, chap. 3).
Conclusion
The health and wellness of youth depend on many lifestyle and behavioral factors. During this period of physical, mental and spiritual growth, maintaining a healthy diet, getting adequate sleep, managing stress, and engaging in beneficial risk behaviors can contribute to improved health. We hope this article has highlighted the importance of prioritizing health and provided a comprehensive guide for the health and wellness of youth. Take Care!
Read more articles related to healthy lifestyles or social and emotional wellness on our Zealousness blog Social-emotional and mental health – iN Education Inc. (ineducationonline.org).
References
- “Outcomes for Youth Well-being: Health and Wellness,” Ontario.ca., updated February 2024, https://www.ontario.ca/document/stepping-up/outcomes-youth-wellbeing-health-and-wellness#:~:text=Health%20and%20wellness%20matters%20to.
- “Physical Activity Facts,” Centers for Disease Control and Prevention, July 26, 2022. . https://www.cdc.gov/healthyschools/physicalactivity/facts.htm.
- “Healthy Eating During Adolescence,” Stanford Medicine Children’s Health, 2010. https://www.stanfordchildrens.org/en/topic/default?id=healthy-eating-during-adolescence-90-P01610.
- Kahn, Nicole F., and Robert Graham. “The Current Landscape of Adolescent Risk Behavior.” Chap. 3 in Promoting Positive Adolescent Health Behaviors and Outcomes: Thriving in the 21st Century; National Academies Press (US). 2019. https://www.ncbi.nlm.nih.gov/books/NBK554988/.
- “Sleep in Adolescents,” Nationwide Children’s, 2021. https://www.nationwidechildrens.org/specialties/sleep-disorder-center/sleep-in-adolescents.
- “Stress and Youth,” Alberta Health Services. n.d. Accessed 2024. MyHealth.Alberta.ca. https://myhealth.alberta.ca/Alberta/Pages/stress-and-youth.aspx.
- Suni, Eric, and Alex Dimitriu. “Teens and Sleep,” updated October 4, 2023. Sleep Foundation. https://www.sleepfoundation.org/teens-and-sleep.
- “Why Sleep is Important for Teens,” Johns Hopkins Medicine, 2023. https://www.hopkinsmedicine.org/all-childrens-hospital/services/pediatric-and-adolescent-medicine/healthy-weight-initiative/ages-12-17/why-sleep-is-important-for-teens.
