10 Health Tips for Teens in 2022: How to Stay Healthy and Fit
As a teen, your body is still developing, which means you need to be careful about what you put into it. While it might seem like junk food is the most convenient choice when you’re on the go, it won’t do your body any favors in the long run. The best way to protect your health and fitness in 2022 is to pay attention to these 10 health tips for teens in 2022 right now!
1) When thinking about food, think protein
This one is pretty simple. When you’re hungry, reach for a piece of protein—not carbs or fats. Protein is more satisfying than either, and it won’t make your blood sugar spike like carbs or fat can. Make sure you eat lean protein with every meal (i.e., avoid meat with skin). Eating protein at every meal can help keep you fuller longer and ward off hunger pangs between meals too.
2) Add fatty acids
Omega-3 fatty acids (found in fish) can help you lose weight. If you don’t eat enough of these healthy fats, your body may try to make some from scratch. That’s not good—it could cause inflammation or even worse conditions like heart disease. Studies show that omega-3 fatty acids are associated with lower body fat, a reduced risk of heart disease, healthier blood sugar levels and improved brain function. The recommended daily intake is 1 gram per day, but experts recommend at least two grams daily if you want to live longer. Aim for fatty fish like salmon, tuna and mackerel. Also consider taking an omega-3 supplement. Your body will thank you!
3) Keep hydrated throughout the day
It’s important to stay hydrated so you can maintain optimal health. Make sure you drink enough water every day—your body depends on it. The human body is composed of over 60% water, so it’s critical we consume at least eight glasses a day. Opting for filtered or bottled water is also highly recommended, as impurities found in tap water can be harmful to your health.
4) Start exercising early!
I know it sounds so obvious. But if you can make exercise a part of your routine from an early age, then you’ll have established healthy habits by middle school. If you wait until high school or college to start exercising, there’s a higher chance that it will fall by the wayside as your other obligations increase. Exercise also releases endorphins, which help keep stress at bay!
5) Use your breaks to walk up stairs
It’s a small way to get exercise without breaking your routine. Taking ten-minute breaks every hour during your workday, or spending a few minutes at lunchtime walking up two flights of stairs will help you stay fit, reduce stress and strengthen your heart.
6) Stop smoking now!
Smoking is bad news. Research shows that smoking during your teen years may damage your brain, lungs, heart, liver, bones and immune system. Plus, research also indicates that smokers are more likely to experience everything from hearing loss to vision problems than non-smokers. If you’re a teen reading this now—consider yourself warned! But don’t worry—there are ways you can quit now (before it’s too late). You can find out how by clicking here!
7) Don’t drink too much soda
Soda is full of sugar, which can make you gain weight if you drink too much. To stay fit, cut down on soda and focus more on drinking water. By 2022, more people are expected to be aware of how bad soda is for them, so it will be easier than ever to make these changes!
8) Don’t be afraid of technology
Technology has revolutionized healthcare, so why not use it to your advantage? There are now a plethora of applications available that can help you track your weight loss (such as Lose It!) or boost your productivity (like iDoneThis). Moreover, wearable technology like fitness trackers can provide real-time feedback about what you’re doing right—or wrong. As long as you understand how technology can help you reach your goals, it should be easy to incorporate into any plan.
9) Wear a fitness tracker to stay accountable (in 2022!)
Wearable devices have come a long way over the past decade. From simple pedometers that tell you how many steps you’ve taken, to full-body fitness trackers that provide insights on your workouts, wearables are here to stay. With companies like Google Glass looking at ways of connecting information from wearables directly with our brains, it won’t be long before we can monitor our overall health instantly by simply looking down at our wrists or tapping an earpiece.
10) Focus on mental health now while it's easier
It’s important for teens to be mindful of their mental health now so that it doesn’t impact them later. Mental illness is becoming more common among young people, with rates of depression increasing every year. In order to keep on top of your mental health, do things like take regular breaks from social media and spend time with friends or family. You should also educate yourself about mental illness, so you can spot when someone close to you might need help.
