Healthy Habits & Preventive Health Tips for Teens (Ages 13–18)

✅ Healthy Habits

• 🏃‍♂️ Move Every Day: Aim for at least 60 minutes of moderate to vigorous physical activity daily. Supports cardiorespiratory fitness and reduces insulin resistance.
  Bite-sized tip: “Bike, dance, walk, or skate—just move your heart every day.”
• 🥗 Eat Whole Foods: Prioritize nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Minimize ultra-processed foods linked to inflammation and early weight gain.
  Bite-sized tip: “If it grew on a plant or had a heart, it’s probably smart.”
• 😴 Sleep 8–10 Hours: Teens need proper sleep for memory, hormones, and mood. Lack of sleep disrupts your brain and stress levels.
  Bite-sized tip: “Your brain files your memories while you sleep. Don’t skip the upload!”

🔸 Screen Time & Digital Wellness

• 📱 Screen Time Limit: Keep recreational screen time under 2 hours daily. Too much screen time impacts sleep, weight, and attention.
  Bite-sized tip: “You scroll your way through dopamine. Try logging off for a brain break.”
• 🌙 Screen Curfew: Avoid screens an hour before bed to protect your melatonin cycle and get better sleep.
  Bite-sized tip: “Blue light tricks your brain into thinking it’s daytime. Give your eyes a break.”
• 🤝 Digital Boundaries: Use social media mindfully. Likes don’t measure your worth.
  Bite-sized tip: “Likes aren’t love. Follow who feeds your mind, not your anxiety.”

🔵 Teen Health Tips

• 💧 Stay Hydrated: Water supports brain and kidney function. Many teens don’t drink enough.
  Bite-sized tip: “If you’re thirsty, you’re already behind. Keep a water bottle handy.”
• 🌞 Sun Protection: Use SPF 30+ daily to reduce risk of skin cancer and premature aging.
  Bite-sized tip: “Your future self wants wrinkle-free skin. Sunscreen up!”
• 🧠 Mental Check-ins: Journal, talk, or meditate. Mental health is part of total health.
  Bite-sized tip: “It’s okay to not be okay. Talk about it—health includes your head.”