TEENAGE THE TRYING YEARS Adolescence is a time when our bodies, our families, our schools and the largest society demand that we change. Teenage years can be an emotional assault for concerned. Parents and their teenage offspring may seem to be at each other throats. The special name for this stormy time is adolescence.
THE CHANGES OF ADOLESCENCE
Development of breasts
Growth of pubic hair
Growth of underarm hair
Development of external sex organs
Growth in height
Weight and shape
A missed period
Rapid changes in weight
5. Several missed periods
Vigorous physical exercise
ACNE What causes acne?
Plugged oil ducts
How do you control acne?
Avoid pinching (or popping) pimples
Things that rub on the skin
Certain cosmetics (makeup)
Use topical benzoyl peroxide lotion or gel
Retin-a cream or gel
i. Be patient ii. Be faithful iii. Follow directions
NUTRITION Proper nutrition can prevent many medical problems (overweight, developing weak bones, diabetes) Healthy eating habit & regular exercise Teenagers require about 2200-2800 calories
Fats, oils and sweets
No more than 30% of your diet should come from fats. The type of fat is important. Saturated fats in food (meat, dairy products, coconut oil) raise cholesterol more than unsaturated fats or polyunsaturated fats in safflower, sunflower, and corn oils. Avoid sugary products (sugar, honey, candy, soft drinks, jams, jellies) as they supply a large amount of calories with little nutritional value.
2. Milk, cheese and curd Dairy products provide protein, vitamins and minerals and all are excellent source of calcium. Every teenager should have 2-3 servings of milk and curd per day. They are good sources of proteins. 3. Meat, poultry, eggs and nuts
4. Vegetables Supplies vitamins A & C and folate, minerals (iron, magnesium and fibres). They are also low in fat. 100% fruit juices provide vitamin A & C and potassium. Low in fat and sodium. Foods from this group provide complex carbohydrates (starches) and provide vitamins, minerals and fibre. 5. Fruits 6. Cereal and rice
BEHAVIOR MODIFICATION Healthy eating habits
Snacks – avoid high calorie, high fat foods like chips and cookies.
Drinking – 4-6 glasses of water daily before meals
EXERCISE Walk or ride your bike instead of driving for short distances. Use stairs instead of escalators or elevators, especially if you have to walk out of your way to find the stairs. Encourage regular exercise for at least 20-30 minutes 3-4 times each week. This can include walking, jogging, swimming, bike riding, etc.
PROTECTING SELF ESTEEM Advice for parents Never tell your child that he/she is fat Do not withhold or deprive your child of food Do not nag your child about his/her weight or eating habits
EATING DISORDERS Anorexia nervosa is a common eating disorder that usually begins at the age of 14-15. Teens with anorexia may also have bulimia nervosa, with a loss of control and binge eating, followed by purging behaviors. Obsessive personality
Signs that could suggest an eating disorder:
Recent weight loss
Fear of gaining weight or of being overweight
Having a distorted image of their body’s size or shape
Preoccupation with thoughts of food, calories and their weight
Restrictive eating patterns – lead to a failure to gain weight or to being underweight
Preference for eating alone
Amenorrhea or delayed onset of puberty and menarche
Being underweight, with a BMI that is below normal.
An extreme denial that she may have an eating disorder
Withdrawal from friends and family
Wearing bulky clothing to hide weight loss
Thank You Dr. SHAMANTHAKAMANI NARENDRAN Ph.D. (Yoga Science)