Be healthy

According to the Centers for Disease Control and Prevention (CDC):

• Over half of American youths aged 12-21 years are not vigorously active on a regular basis.
• About 14 percent of young people report no recent physical activity. Inactivity is more common among females (14%) than males (7%) and among black females (21%) than white females (12%).
• Participation in all types of physical activity declines strikingly as age or grade in school increases.
• Only 17 percent of all high school students are physically active for 60 minutes or more, at least 1 day a week.

It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety. Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily.

• Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
  • Jogging, Swimming, Dancing, Biking, Ice-skating, etc.
• Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
  • Squats, Push-Ups, Planks, etc.
• Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.
  • Walking, Hiking, Jogging, Climbing Stairs, Playing Tennis, Dancing, Weight lifting, etc.

Healthy eating emphasizes fruits, vegetables, whole grains, dairy, and protein. Drink plenty of water. Drink less Cokes, Sprites, Pepsi, Kool-Aid, and other sugary beverages…or not at all. Dairy recommendations include low-fat or fat-free milk, lactose-free milk, and fortified soy beverages. Keep in mind other plant-based beverages may not have the same nutritional properties as animal’s milk and soy beverages. Protein recommendations include seafood, lean meats and poultry, eggs, legumes (beans, peas, and lentils), soy products, nuts, and seeds.

A third of US adults report that they usually get less than the recommended amount of sleep. Not getting enough sleep is linked with many chronic diseases and conditions—such as type 2 diabetes, heart disease, obesity, and depression—that threaten our nation’s health. Not getting enough sleep can lead to motor vehicle crashes and mistakes at work, which cause a lot of injury and disability each year. Getting enough sleep is not a luxury—it is something people need for good health. Sleep disorders can also increase a person’s risk of health problems. However, sleep disorders can be diagnosed, treated, and improved to the point of experiencing no suffering from them. Most teens and adults should get 8 – 10 hours of sleep.

Habits to Improve Your Sleep

• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
• Remove electronic devices such as TVs, computers, and phones from the bedroom.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Don’t use tobacco.
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

Stressors can you to be frustrated and irritable? A stressor is a situation or event that causes us to feel stressed. They can be internal or external factors, like our memories, environment, or the people around us. They’re also very personal; a significant source of stress for one person might cause no stress for another. Stressors will occur in life, often daily. Common stressors include work, school, money challenges, family responsibilities, and personal health concerns. Stress relievers can help restore calm and serenity to your chaotic life. You don’t have to invest a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these tips.

1) Be Active
2) Eat a Healthy Diet
3) Get Enough Sleep
4) Try Meditation, focusing on peace, calm, and positive thoughts
5) Connect with Positive & Healthy Others
6) Assert yourself! Set up boundaries from toxic people.
7) Listening to or playing music is a good stress reliever because it can provide a mental distraction, reduce muscle tension and decrease stress hormones.
8) Seek Mental Health Professionals before they are needed.