Adolescence can be a tough stage for kids, both physically and emotionally. The coronavirus pandemic has only added more hurdles to keeping a normal routine, eating a balanced diet, and maintaining a healthy lifestyle.
The disruption in social interactions and the inability to attend school have increased stress and anxiety. Here are some tips for adolescents to stay healthy during COVID-19:
1. **Balanced Diet**: Make sure your meals include energy-rich carbs, healthy fats, 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 full of chemicals and salt. Steer clear of saturated fats found in lard and margarine, as well as trans fats commonly in packaged snacks. Try to eat fresh veggies, fruits, and foods high in dietary fiber like baked beans, apples, and dark-colored vegetables.
2. **Meal Routine**: Have three well-timed main meals and watch your portions. Limit yourself to no more than two snacks a day, and if possible, choose salads and fruits over fried foods.
3. **Beverage Choices**: Cut down on tea, coffee, and sugary drinks and try to avoid alcohol. Make sure to drink at least two to three liters of water daily to stay well-hydrated.
4. **Exercise**: Even if you can’t go to the gym, you can do simple exercises at home like stretching, light weights, yoga, and push-ups. Dancing or gardening can also keep you active. Spend at least 30 minutes outside walking in the sun while wearing a mask and maintaining social distance. Exposure to sunlight for about half an hour every day can help your body produce essential Vitamin D, which is great for bone health and immunity.
5. **Sleep**: Lack of sleep can increase the risk of depression, self-harm, and a range of health issues like obesity, diabetes, and hypertension. Go to bed and wake up at the same time every day. A pre-bedtime routine like taking a bath, listening to light music, or reading a book can help you relax. Avoid watching TV, playing computer games, or using your phone in the bedroom. Ensure the room is dark by drawing curtains and turning off the lights.
6. **Emotional Support and Routine**: Adult family members should reassure teenagers that they’re not alone despite the global uncertainty. Following personal hygiene, social distancing, and mask-wearing guidelines can keep them safe from the virus. Staying connected with family and friends through technology, despite physical isolation, can maintain a sense of normalcy. Keeping a structured routine is also important.
By following these tips, adolescents can navigate these challenging times more effectively while maintaining their physical and emotional health.
