Adolescence is a tough period for kids both physically and emotionally, and the coronavirus pandemic has brought additional hurdles in keeping up with a normal routine, a balanced diet, and a healthy lifestyle. Social interactions have been disrupted, and not being able to attend school or college has added to their anxiety and stress. Here are some tips for adolescents during COVID-19 to help them eat nutritious meals and maintain a healthy lifestyle.
Make sure your meals include balanced amounts of carbs, fats, oils, and proteins. Opt for lean meats like poultry and fish high in omega-3 fatty acids. Avoid red meat and processed meats like sausages and ham, which are loaded with chemicals and salt. Steer clear of saturated fats such as lard and margarine, as well as trans fats found in packaged snacks. Instead, focus on consuming fresh leafy vegetables, fruits, and foods high in dietary fiber like baked beans, apples, and dark-colored vegetables.
Eat three main meals at appropriate times, keeping an eye on portion sizes, and limit yourself to no more than two snacks daily, preferably salads and fruits instead of fried foods. Avoid excessive tea, coffee, and sugary drinks, and try to stay away from alcohol. Make sure to drink at least two to three liters of water each day to stay well-hydrated.
While going to the gym isn’t an option, you can still exercise at home with simple activities like stretching, light weights, yoga, and push-ups, without needing specialized equipment. Even dancing or gardening can be beneficial. When the weather is nice, take a walk outside for at least 30 minutes, but be sure to wear a mask and practice social distancing. Exposure to sunlight for about half an hour can help your body produce essential Vitamin D, which is good for strengthening bones and building immunity.
Experts warn that not getting enough sleep increases the risk of depression, self-harm, and suicidal tendencies, as well as conditions like obesity, diabetes, and hypertension in adolescents. To improve sleep quality, go to bed and wake up at the same time every day. Taking a bath before bed, listening to light music, or reading a book can help you relax. Avoid watching TV, playing computer games, or using your mobile in the bedroom. Keep the room dark by drawing the curtains and switching off the lights.
Adult family members should reassure teenagers that despite the global turmoil, they are not alone. By practicing good personal hygiene, social distancing, wearing a mask, and following the advice of federal and state authorities, they can protect themselves from the virus. It’s important to stay occupied with a structured routine and stay connected with family, relatives, and friends through technology, even if isolation is necessary.