Management of Health concerns during puberty
Poor eating habits
6 steps to help you get rid of your old, unhealthy habits and
create healthier ones:
1. Take Baby Steps. Making small changes in your diet and lifestyle can improve your
health as well as trim your waistline. Some suggestions from the experts:
·
Start each day with a nutritious breakfast.
·
Eat your meals seated at a table, without distractions.
·
Eat more meals with your partner or family.
·
Teach yourself to eat when you're really hungry and stop when
you're comfortably full.
·
Reduce your portion sizes by 20%, or give up second helpings.
·
Try lower-fat dairy products.
·
Make sandwiches with whole-grain bread and spread them with
mustard instead of mayo.
·
Switch to cafe au lait, using strong coffee and hot skim milk
instead of cream.
·
Eat a nutritious meal or snack every few hours.
·
Use nonstick pans and cooking spray instead of oil to reduce the
fat in recipes.
·
Try different cooking methods, such as grilling, roasting, baking,
or poaching.
·
Drink more water and fewer sugary drinks.
·
Eat smaller portions of calorie-dense foods (like casseroles and
pizza) and larger portions of water-rich foods (like broth-based soups, salads,
and veggies).
·
Flavor your foods with herbs, vinegars, mustards, or lemon instead
of fatty sauces.
·
Limit alcohol to 1-2 drinks per day.
2. Become More
Mindful. One of the first steps toward conquering bad eating habits is
paying more attention to what you're eating and drinking. "Read food
labels, become familiar with lists of ingredients, and start to take notice of
everything you put into your mouth," says Gans. Once you become more aware
of what you're eating, you'll start to realize how you need to improve your
diet. Some people benefit by keeping food diaries.
3. Make a Plan; Be Specific. How are
you going to start eating more fruit, having breakfast every day, or getting to
the gym more often? Spell out your options. For example: Plan to take a
piece of fruit to work every day for snacks, stock up on cereal and fruit for
quick breakfasts, and go to the gym on the way to work three times a week.
"To say 'I am going to work out more,' won't help you," says Gans.
"What will help is thinking about when and how you can fit it into your
lifestyle."
4. Tackle a New Mini-Goal
Each Week. These mini-steps will eventually add up to major change. For
example, if your goal is to eat more vegetables, tell yourself you'll try one
new veggie each week until you find some you really enjoy. Or look for easy
ways to add one more serving of vegetables to your diet each week until you
reach your goal. Try topping your lunch sandwich with slices of cucumbers;
adding shredded carrots to the muffins you have for breakfast; or topping your
dinnertime pizza with sun-dried tomatoes and mushrooms.
5. Be Realistic. Don't expect too much from yourself too soon. It takes about
a month for any new action to become habit. Slow and steady wins the race --
along with a dose of vigilance.
6. Practice Stress Management.
"Focus on dealing with stress through exercise, relaxation, meditation, or
whatever works for you, so you don't fall back into those bad habits during
periods of stress or use food to help you cope with the situation,"
advises Foreyt.
http://www.webmd.com/diet/features/6-steps-to-changing-bad-eating-habits
The risks of poor nutrition
What causes poor nutrition?
How does poor nutrition affect us?
The risks of poor nutrition
Good
nutrition, based on healthy eating is one essential factor that helps us
to stay healthy and be active.
What causes poor nutrition?
Poor eating habits include under- or over-eating, not having
enough of the healthy foods we need each day, or consuming too many types of
food and drink, which are low in fibre or high in fat, salt and/or sugar.
These
unhealthy eating habits can affect our nutrient intake, including energy (or kilojoules)
protein, carbohydrates, essential fatty acids, vitamins and minerals as well as
fibre and fluid.
How does poor nutrition affect us?
Poor nutrition can impair our daily health and wellbeing and
reduce our ability to lead an enjoyable and active life.
In the short term, poor nutrition can contribute to stress,
tiredness and our capacity to work, and over time, it can contribute to the risk
of developing some illnesses and other health problems such as:
§ being overweight or obese
§ tooth decay
§ high blood pressure
§ high cholesterol
§ heart disease and stroke
§ type-2 diabetes
§ osteoporosis
§ some cancers
§ depression
eating disordershttp://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/is+your+health+at+risk/the+risks+of+poor+nutrition
Lack of sleep lack of physical
activity
While sleeping, the body gets a chance to rest. Although most body
activities slow down while sleeping, some remain active. The pituitary gland
releases more hormones, like growth hormones, when one is asleep. Body cells
grow and repair themselves more rapidly during sleep. Lack of sleep during the
adolescent years interferes with these processes and might interfere also with
proper growth and development.
Teenagers need nine to ten hours
sleep each night to feel well and rested. So you should refrain from staying
late at night playing computer games, watching television or just staying awake
doing something. Insufficient sleep has negative effects on your growth and
development.
Dental problems (dental caries,
malocclusions, halitosis, gingivitits, periodontal disease)
The more common dental problems of teenagers include dental caries or
tooth decay, halitosis or bad breath, and gingivitis or swelling of the gums.
Both dental caries and gingivitis can lead to halitosis. It is important to
remember that
all of these are brought about by not brushing, poor tooth brushing
skills and drinking carbonated drinks and eating sweets frequently. This can
lead to proliferation of dental plaque, which is made up of colonies of
microorganisms.
Dental plaque hardens to “tartar” if not removed. So tooth brushing
after every 29 meal and flossing at
least twice a day should take at least a minimum of three minutes to remove all
food particles lodged between the teeth.
Dental problems can also be prevented by doing the following:
a. Eating nutritious foods
b. Limiting between-meal snacks,
especially sweet and sticky foods
c. Brushing and flossing to remove plaque or tartar
d. Visiting the dentist regularly, at least twice a year
Body odor –
During the early teen years, the
sweat glands become more active. When teenagers play actively or engage in
sports or other physical activities, they tend to perspire profusely. If they
do not know how to manage this problem, it may cause unpleasant body odor. How
does this happen?
Sweat glands are numerous under
the arms and any bacteria under the arms may act on perspiration and cause an
unpleasant body odor. If you do not practice proper hygiene, then you might
have body odor. Take a bath or shower
daily. Soap and water will remove bacteria and excess oil on the skin.
Apply deodorant or antiperspirant daily. Be sure to bring extra clothes and
change when needed. These may prevent unpleasant body odor.
Postural problems –
You will notice a great variation in the size and shape of adolescents
of the same age. This variation can be a source of concern among teenagers who compare
themselves with others. During the growth spurt, teenagers begin to grow at a
rapid rate. Teenagers who grow taller than their classmates may feel conscious
about their height. Some teenagers may begin to slouch because they are not
used to their new height. Others may slouch on their chairs as they study.
Some girls who develop their breast earlier may also feel conscious and
tend to slouch. They may develop poor posture if they continue to do this.
Remember, good posture helps maintain body alignment. It also helps the bones
and muscles to continue to grow properly during adolescence.
Health Concerns Related to
Social Changes
At this point of your life, your
friends become very important to you and you probably spend most of your time
with them. You meet people and form new relationships.
Problems with relationships
During adolescence, your relationship with other people changes.
However, teenagers often change friends as they develop new interests. This may
result in breaking up with old friends.
As teenagers you must develop social and communication skills to have a
healthy relationship with your family, friends, classmates and other important
people in your lives. Effective communication involves exchanging ideas,
feelings and viewpoints, and talking and listening skills. Let’s see how this
skill applies some events/situations in your lives.
If you and another person disagree on something, listen to what s/he
has to say and let her/him know your point of view. In this way effective
communication will take place, thus preventing miscommunication.
If you are out with friends, let your parents know where you are. Let
them know and ask permission if you have a change of plans, like staying late
with friends or sleeping over in your friends’ house. This will show your
parents that you are acting responsibly and safely. Communicating with
them in that way will bring about good relationship.
Health Concerns Related to
Mental Changes
As adolescents, you are expected to solve more complex problems than
when you were children. Your thinking skills develop and you can see and
understand other people’s point of view.
Mental health concerns in adolescents may be caused by heredity, head
injury or chemical imbalance. It may also be caused by stress from feelings of
not being accepted, being poor or “different.” Abuse, death of a loved one, or
separation anxiety can also be a mental health concern.
Emotional Changes
Your emotions and feelings also
go through changes during adolescence
and you may experience these problems:
Mood swings/intense emotions
You may be happy at one moment, then feel sad the next. This mood swing
might be misunderstood by friends or family. Moodiness among girls may be due
to changes in their estrogen level while among boys, it may be due to changes
in their testosterone levels. These hormones can cause emotions to be very
intense and swing rapidly.
These emotional swings will settle down as you enter the next stage of
your growth and development.
Problems related to sexual
changes
Adolescent boys experience “wet dreams” or
nocturnal emission. This is involuntary ejaculation of semen during sleep.
Although this is quite embarrassing, this is common among teenage boys during
puberty.
Adolescent girls experience the onset of menstruation. Girls having
their
menstrual period need to be more conscious about hygiene.
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