How to stay healthy as a teen?

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Teenage playing

People, regardless of their age, enjoy every phase of their life.  Most people opt for teenage years as an answer when they are questioned about the happiest period of their life. The teenage years, for many people, are a golden period. Teenagers have less responsibilities and worry less; and thus enjoy life more during this phase.  

Though you may feel healthy at this age, maintaining overall health is very important for a person not only during their teenage years but at every stage of life.

How to stay healthy as a teen?

Health can be classified into various categories like

  • Physical health
  • Mental health
  • Emotional health and
  • Behavioural health

There are many things a person does to stay healthy. As a teenager, one should pay extra attention to taking care of all the above-mentioned health categories.   

Physical health for teenagers

Physical health means taking care of your body, which can be done by the following ways.

Regular exercises

 Teenagers should be active and physically fit. Performing moderate to intense exercise regularly for at least 60 minutes a day will show significant improvement in physical health.

Healthy diet

Eating healthy is an integral part of growing healthy. Consuming a balanced meal with adequate fruits, vegetables, grains and protein is important to reduce the chances of getting sick and improve overall health.

Consuming such meals regularly and avoiding junk foods like soda, fast food and processed food will help to improve the body’s immune system. Food also plays an integral role in keeping a person healthy as they grow older.  

Weight management

Teenagers or children who do not manage their weight tend to become obese as adults. Weight management is important because it reduces the risk of developing chronic illness and can also prevent depression.

Having adequate sleep

Most teenagers require around nine hours of sleep every night. Sleep has a direct effect on the ability to concentrate. Adequate sleep is also essential to maintain good mental health.

Getting vaccinated

Vaccination plays a key role in protecting people against various diseases. Getting the age-prescribed vaccines can prevent various infectious diseases and cancers. Vaccinations should be taken under proper medical supervision.

Oral health

Oral health is often  ignored. Keeping the teeth and gums healthy is very essential. Brushing and flossing can prevent various oral health problems and keep the mouth healthy.


Teenagers need to look after their skin, as during this age, hormones are secreted that can  cause various skin problems like acne. Eating a clean diet, excluding oily food and wearing sunscreen is essential for maintaining good skin health.

Restraining from listening to loud music

Most teenagers often listen to loud music that can cause damage to their ears. Listening to loud music can damage hearing, and its effect can be permanent. Restraining oneself from listening to loud music can keep the hearing ability intact for a longer time.

Mental health for teenagers

Stress management

Stress management is important for not only teenagers but also adults. People who fail to manage their stress effectively often fall victim to various mental health problems.

Stress can take a toll on a person’s health. It is important for everyone to learn various ways to cope with stress.

Healthy stress coping skills will help a person to stay calm and function more productively in stressful situations.

Maintaining balance

Maintaining balance in life is crucial for everyone. Academics, work and relationships are three important aspects of a person’s life.

There is a direct link between academic success and health. Many teenagers take more stress if they do not perform up to their expectations in academics.

Worrying about uncontrollable things is unnecessary. It is important to find the right balance between work, study and relationships with others.

Having a good relationship with parents is essential as they generally know what is best for their teenage kids.

Teenagers also have the habit of over-exerting themselves, which can lead to stress and exhaustion. By not trying to take on too much work at a time, they can reduce their stress and lead a more productive life.

Emotional health and teenagers

Adolescence is a unique phase in life. Physical, social and emotional changes can make adolescents vulnerable to various mental health problems.

During this crucial period, in order to develop good social and emotional habits, it is important for a person to be mentally healthy.  

To be mentally healthy they need to have healthy sleeping patterns, exercise regularly, develop stress coping techniques, problem-solving abilities, and inter and intra-personal skills to manage their emotions.

There are some external factors like a supportive environment that play an important role.

However, multiple factors can affect a person’s mental health. some other reasons for a greater chance of developing various mental health conditions are their living conditions, discrimination and lack of access to support.

Emotional disorders

Emotional disorders are commonly found during the teenage years. Excessive worrying is a classic symptom of anxiety disorders that is most prevalent in this age group.

Anxiety and other depressive disorders can affect the ability of a teenager to perform well in school and other social events. These disorders can also cause depression.

Behavioural disorders

Behavioural disorders are common in young adolescents. One such disorder is attention deficit hyperactivity disorder (ADHD) which is characterised by difficulty in paying attention and being excessively active.

Such behavioural disorders can affect adolescents and the way they conduct themselves.

Eating disorders

Eating disorders commonly begin during adolescence or young adulthood. This disorder involves abnormal eating behaviour or pattern where a teenager would be preoccupied with food accompanied by concerns about body weight and obesity.

A few eating disorders like Anorexia Nervosa can lead to premature death and other medical complications or even suicide.


Self-harm is a common activity that teenagers practice. When people fail to effectively manage their emotions, they indulge in self-harming activities.

Suicide is the leading cause of death when people engage in self-harm. There are various factors leading to suicide. The use of alcohol, childhood abuse and barriers to the right care and support can make a person involved in self-harm.

Engaging in risky behaviours

Teenagers usually involve themselves in various risk-taking behaviours like the use of substances or following unhealthy strategies to cope with their physical, mental and emotional difficulties.

People use tobacco or other harmful substances to temporarily relieve their stress.

Violence is also a risky behaviour that can cause emotional disturbance and injuries. It can also instigate a person to commit a crime.

Mental health promotion campaigns  try to strengthen an individual’s capacity to effectively manage their emotions and make a person lead a more productive life.

Early treatment is crucial to avoid such ill practices. Diagnosing mental illness earlier can help treat them efficiently.

Some of the signs of mental illness a person can display include,

Health care providers train a person

  • To avoid the misuse of substances
  • To not engage in violent and risk-taking behaviour
  • Asking for help when they feel depressed or anxious

It is important to pay attention to the mood and feelings of oneself. If something bothers a person as an individual asking for help is advised.

Another important aspect is accepting oneself as they are. If a person has low self-esteem, it is important to talk about it to someone. By doing so, a person can improve their mental health.

Despite a person‘s age, it is important to take care of every health aspect. Taking care of health is a primary self-care habit a person must adopt.

Any teenager can lead a healthy life by

  • Paying attention to their physical health
  • Choosing to consume healthy food
  •  Developing hobbies and interests
  • Practising mindfulness
  • Following appropriate social behaviour
  • Opening up and seeking support
  • Being considerate of others’ feelings.

To sum up

The teenage mind is curious. Channelling the curiosity into learning about how healthy a person can live and what results they yield can put a teenager on the right track.

It is important to get started and stay healthy, but consistency is the key. Practising a healthy lifestyle is something everyone should do continuously over time.

It is a lifelong process that helps a person improve their health and lead a productive life.

As a teenager, you often have to deal with changes in your body and mind.  imbalanced dietary intakes and irregular sleep cycles make you prone to lifestyle diseases. Moreover, hectic schedules due to long studying hours affect not only your mental well-being but also your physical health. The current COVID-19 pandemic situation also needs to be considered as an additional risk factor.

Being a youngster, you tend to feel healthy, but still, you always need to be prepared for the unexpected. A major illness or an accident can quickly wipe out your savings when hospitalised for treatment. When in emergencies, you need to have access to good medical care. In such a scenario, health Insurance can secure you against facing major medical bills that could threaten your financial future.

Star Health Insurance provides affordable health plans covering the health issues of youngsters – Young Star Insurance policy.

Any person aged between 18 and 40 years can avail this policy. One can either choose a gold plan or a silver plan under this policy based on their requirements. This policy also covers the medical expenses incurred due to hospitalisation, ambulance charges, automatic restoration up to 100% once in a policy year, cumulative bonus calculated at 20% of the basic Sum Insured for each claim-free year subject to a maximum of 100% of the basic Sum Insured, mid-term inclusion and many more.

Eating healthy and exercising regularly can keep you away from lifestyle diseases. Enrolling in the Star Wellness Program can help you stay healthy. This also aids in earning reward points, which can be utilised to get discounts in renewal Premium.

In case of a Road Traffic Accident (RTA) resulting in an in-patient hospitalisation, the Basic Sum Insured shall be increased by 25% subject to a maximum of Rs.10,00,000/- and subject to the terms and conditions of the policy. For more details,  kindly read the policy clauses and conditions.


At my age, what should I especially be concerned about?

At any age, a person should be cautious about his health and work-life balance. A person should aim for a stress-free and healthy life.

What are the common health problems of a teenager?

Some of the common health problems of a teenager are:
1. Injuries 
2. Mental health problems
3. Violence
4. Use of tobacco
5. Alcohol consumption
6. Early pregnancy and
7. Various infectious diseases.

How can a teenage girl stay fit?

 Anyone can stay fit by exercising regularly, consuming a balanced diet, adopting a good sleep pattern,  and finding  ways to cope with stress.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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