Healthy eating during adolescence is critical because it fuels the second-fastest growth spurt of a human life, establishes lifelong dietary habits, and prevents serious long-term health conditions. Between the ages of 12 and 19, the body undergoes rapid physical development, hormonal shifts, and brain maturation, all of which demand an immense amount of high-quality energy and targeted nutrients. Proper adolescent nutrition serves four primary functions: 1. Supporting Rapid Physical Growth and Brain Development - Bone Building: Nearly 50% of adult skeletal mass is formed during early adolescence. Consuming enough calcium and vitamin D is necessary to maximize bone mineral density and lower the risk of osteoporosis in later years. - Muscle and Blood Volume Expansion: The sharp increase in lean body mass in boys and the onset of menstruation in girls create a high demand for iron. Meeting this need protects teenagers from iron-deficiency anemia, which causes severe fatigue and weakness. - Cognitive Function: Essential fatty acids, such as omega-3s found in fish, directly support the ongoing structural development of the brain, boosting learning capacity and emotional regulation. 2. Preventing Chronic Disease The dietary patterns formed in youth act as a shield against chronic illness. A balanced diet rich in whole foods helps prevent: - High blood pressure and high cholesterol - Type 2 diabetes - Cardiovascular diseases and stroke - Certain types of cancer 3. Establishing Lifelong Habits Adolescence is a vital "window of opportunity". As teenagers gain autonomy, their food choices begin to stabilize into permanent routines. Prioritizing whole grains, lean proteins, fruits, and vegetables early makes individuals much more likely to continue these health-promoting habits throughout adulthood.

The COVID-19 pandemic has taken a toll on people’s mental health. People from all walks of life have experienced stress throughout the pandemic – from frontline workers who are overwhelmed with work, young people who can’t go to school, family members who are separated from each other, those impacted by COVID-19 infection or loss of loved ones, or people with pre-existing mental health conditions who face difficulties in accessing mental health services during lockdowns.

It is understandable to feel scared, anxious or helpless during this unprecedented time. But whatever situation you are in and wherever you are in the Pacific, you have the power to look after your mental health and well-being. As we celebrate World Mental Health Day this 10 October, here are 6 things you can do to help you cope, not only with the COVID-19 pandemic, but any event that may cause stress.

1. Talk to someone you trust

Talking to someone you trust – whether a friend, a family member, or a colleague – can help. You may feel better if you are able to openly share what you are going through with someone who cares about you. If you live in an area where face-to-face interactions are limited, you can still stay connected with your loved ones through a video call, phone call or messaging app.

2. Look after your physical health

Taking care of your physical health helps improve your mental health and well-being. Be active for at least 30 minutes daily, whether that’s running, walking, yoga, dancing, cycling, or even gardening. Eat a balanced and healthy diet. Make sure to get enough sleep.

3. Do activities that you enjoy

Try to continue doing the activities that you find meaningful and enjoyable, such as cooking for yourself or your loved ones, playing with your pet, walking in the park, reading a book, or watching a film or TV series. Having a regular routine with activities that make you feel happy will help you maintain good mental health.

4. Steer away from harmful substances

Don’t use harmful substances such as drugs, kava, alcohol or tobacco to cope with what you’re feeling. Though these may seem to help you feel better in the short term, they can make you feel worse in the long run. These substances are also dangerous and can put you and those around you at risk of diseases or injuries.

5. Take two minutes to focus on the world around you

Help free yourself of constantly swirling thoughts by reconnecting yourself with where you are at this moment in time. Follow along with the video below or simply take three slow deep breaths, feel your feet grounded on the floor and ask yourself:

What are five things I can see?
What are four things I can hear?
What can I smell?
What does it feel like to touch my knees or a something else I can reach? How does it feel underneath my fingers?

6. Seek professional help

If you feel like you cannot cope with the stress that you are facing, seek professional help by calling your local mental health helpline or getting in touch with your counsellor or doctor. Remember you are not alone, and there are things you can do to support your emotional wellbeing.

Physical activity and your mental health

Keeping active helps protect your physical and mental health. Physical activity will help you sleep, relax and feel better.

Physical activity helps reduce stress and boosts your energy levels. It can also be a good way to meet people and get more involved in your community.

Physical activity can help improve your mood. Exercise is especially useful for people with mild to moderate depression.

Your routine

Any physical activity or exercise is useful. Find something you enjoy. This will help keep you motivated to do it every day.

Everyone should aim to limit sedentary time and replace sitting time with some physical activity. Any activity is better than none.

Everyone who can, should aim for 5 hours or more of activity every week to get the best benefits.

Moderate activities

Moderate activities (average energy) will feel like your heart is beating faster than normal and your breathing is harder than normal.

An example of a moderate activity is brisk walking.

Vigorous activities

Vigorous activities (full of energy) will feel like your heart is beating much faster than normal and breathing is much harder than normal.

An example of a vigorous activity is jogging.

Children and young people (aged 2 to 18)

Children and adolescents should be active for at least 1 hour per day. This should be at a moderate to vigorous level.

Do strength exercises at least 3 days per week.

Adults (aged 18 to 64)

Adults are recommended to be active at moderate intensity for at least 2 hours and 30 minutes per week. Do strength activities on at least 2 days per week.

You can break this up into shorter bursts each day. For example, 3 times 10 minute bursts of activity.

Older people

People aged 65 and older are recommended to be active for at least 2 hours and 30 minutes a week. This should be at a moderate intensity.

Do activities for balance and strength on at least 3 days per week.

Indoor exercises for older people

Adults with disabilities

People with disabilities should be as active as they can for their level of ability. Aim to meet adult guidelines of at least 30 minutes of moderate-intensity activity on 5 days a week.

How to get started

Find an activity you can do every day. Take part in a team sport, attend classes at a leisure centre, or be more active in your daily routine. Try walking or cycling instead of travelling by car or public transport.

Build up your fitness

Start at your own pace and aim to build up to 30 minutes of activity 5 days per week. Improve your motivation by trying group activities or ask a friend to join you.

If you prefer to exercise alone, you can also track your activity and set yourself challenges.

Getting help

Talk with your GP if you have not exercised for a long time. You can also talk to them if you're worried about the effects of exercise on your health. Your GP can help you decide what type of activity will suit you, especially if you are taking any medicine.

reference

6 ways to take care of your mental health and well-being this World Mental Health Day (who.int)

Physical activity and your mental health - HSE.ie

reference

6 ways to take care of your mental health and well-being this World Mental Health Day (who.int)