Adolescence is a time of rapid growth physically, mentally, and emotionally. While this
phase brings new experiences and independence, it also requires building healthy habits that
can last a lifetime. Here’s a simple guide to help adolescents take care of their overall well-being.

Mental Health Matters
Your mental health is just as important as your physical health. It’s okay to talk about your
feelings. Speak to a parent, teacher, school counselor, or a trusted friend when things feel
overwhelming. Make sure you get 8–10 hours of sleep every night. Taking breaks from screens
and social media can help clear your mind. And remember if you’re feeling anxious, low, or
confused, don’t hesitate to ask for help.

Eat Smart, Stay Fit
Eating right helps your body grow and gives you the energy to get through the day. Have three
balanced meals and add healthy snacks in between. Include fruits, vegetables, whole grains, and
protein sources like lentils, tofu, paneer, chickpeas, sprouts, or nuts and seeds. Drink at least
6–8 glasses of water daily, and try to limit your intake of junk food, sugary drinks, and energy
drinks.

Move Your Body
Physical activity is essential for your health. Aim for at least 60 minutes of activity every day.
This could be walking, cycling, dancing, swimming, or playing a sport choose something
you enjoy. Also, try to keep non-school screen time under 2 hours per day.

Personal Hygiene is Important
Good hygiene helps prevent illness and makes you feel condent. Bathe or shower daily, brush
your teeth twice a day, and use deodorant if needed. After sports or sweating, change into clean
clothes. Keeping your skin clean can also help prevent acne and other common skin problems
during this stage of life.

Avoid Tobacco, Alcohol, and Drugs
Using tobacco, alcohol, or drugs at a young age can seriously harm your brain and body. These
substances are addictive and dangerous. Learn the facts and don’t be afraid to say no, even if
friends are trying to convince you otherwise. Making healthy choices now will protect your
future.

Respect, Boundaries, and Relationships
Adolescence is also a time of learning about relationships and understanding your body.
Respect yourself and others. Ask questions about puberty, emotions, and boundaries it’s
normal to be curious. Learn what consent means and value healthy friendships. Avoid risky
behavior, and always remember that your choices matter.

Growing Up is Natural
Puberty brings a lot of physical and emotional changes. Everyone develops at their own pace,
so don’t worry if your journey looks dierent from others’. It’s completely normal to feel
awkward or unsure at times. The more you learn about your body, the more condent you’ll
become.

When You Need Help, Reach Out
You don’t have to go through challenges alone. Talk to someone you trust a parent, teacher,
school counselor, or a doctor. Your health matters, and support is always available.

Final Thoughts
Being healthy isn’t just about being it’s about feeling good in your body and mind. Take
small steps each day to build strong habits, make safe choices, and care for yourself with
kindness and respect. You are growing, learning, and becoming the best version of yourself
and that’s something to be proud of.

— Team Bhaktivedanta Hospital & Research Centre