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How to Help Your Teen Build Healthy Habits for Life
The teen years are full of change, including new responsibilities, growing independence, and plenty of choices.
Helping your teen build healthy habits now sets the foundation for a strong body and mind well into adulthood, but you don’t have to do it alone. You can lean on our team.
At Dr. Bamba’s Health and Medical Center, Dr. N'Dama Bamba, MD, MPH, and our team offer comprehensive care for everyone in your family, including young kids, teens, and adults.
Read on as our team shares a few ways parents can guide teens toward better choices without overwhelming or lecturing them.
1. Model the behaviors you want to see
Your teen likely learns more from what you do than what you say.
Let them see you:
- Cooking well-balanced meals
- Exercising every day
- Managing stress in a healthy way
- Going to bed at a decent time each night
When they see you taking care of yourself, they’re more likely to follow.
Keep it simple. Invite them to go for a walk, cook dinner together, or share how you unwind after a busy day.
2. Encourage balanced eating
Food fuels your teen’s growth, mood, and focus, so teach your teen to think of meals as nourishment instead of restriction.
Make sure you have plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats available. Avoid labeling foods as “good” or “bad.”
Instead, talk about how certain foods help them feel strong, energized, or focused. This helps set your teen up with a healthy relationship with food throughout their life.
3. Help your teen practice good sleep hygiene
Teenagers need 8–10 hours of sleep each night, but many fall short due to schoolwork, screens, and busy schedules. Some teens like to stay up late for some “me time” once all of their responsibilities are done, but this can make mornings rough.
Help your teen set a consistent bedtime, reduce screen time before bed, and create a calming nighttime routine.
Consider getting them a white noise machine, an essential oil diffuser, or amber-colored lights for their room at night. The warmer colored lights don’t disrupt their circadian rhythm like blue lights do.
4. Teach them that physical activity can be fun
Not every teen loves traditional exercise, and that’s okay! But that’s not a pass to skip activities altogether. Help your teen find activities they enjoy, like biking, dancing, sports, hiking, or yoga.
The point is to move daily, and it doesn’t have to be perfect. A walk with friends or a quick stretch session still counts.
5. Help them build a strong mindset
Mental health is just as important as physical health. Encourage your teen to talk about stress, friendships, and school pressures. You might say, “I’m always here if you need to talk.” They might not be ready yet, but it’s important to know that your door is always open.
Teach coping tools like journaling, deep breathing, or taking breaks when overwhelmed. Remind them it’s okay to ask for help, and that professional support is available if they need it.
6. Set health goals together
Whether it’s drinking more water, cutting back on soda, or going to bed earlier, help your teen set small, achievable goals. Use the SMART goal method to help them write a goal that is specific, measurable, achievable, realistic, and time-bound.
Not only will this help them build healthy habits, but using the SMART goal framework can help them create better goals for every area of their life.
7. Keep communication open
Healthy habits stick best when they come from mutual understanding, not pressure. Keep the conversation positive, listen to their perspective, and make it a team effort.
8. Schedule your teen’s annual exam in Glen Burnie, Maryland
Seeing the doctor isn’t just for when you’re sick. Teach your teen the importance of preventive care.
At Dr. Bamba’s Health and Medical Center, we’re here to support your teen’s health needs. We can develop personalized plans for nutrition, fitness, and mental health that encourage good habits for life.
Give us a call at 443-493-7760. Or, request an appointment to get started.