Adolescents during COVID-19
Moreover, disturbances in social interactions and the inability to attend school or college have added to their anxiety and stress.
Some tips for adolescents during COVID-19 are below to ensure they eat nutritious meals and have a healthy lifestyle.
Eat Nutritionally Balanced Meals
Ensure that your meals are balanced with energy-giving carbs, fats and oils, and proteins. Stick to lean meats like poultry as well as fish rich in omega-3 fatty acids.
Avoid red meat as well as processed meats like sausages and ham that are packed with chemicals and salt. Stay away from saturated fats like lard and margarine as well as trans fats, typically found in packaged snacks.
Try to consume fresh leafy veggies and fruits and foods rich in dietary fiber such as baked beans, apples, dark-colored vegetables, etc.
Eat three main meals at the right times, keeping a watch on the portions, and limit yourself to not more than two snacks daily, preferably salads and fruits, not fried foods.
Do not consume excessive tea, coffee, and sugary drinks, and try to abstain from alcohol.
However, do make sure you drink at least two to three liters of water to keep yourself well-hydrated, recommends Ian Mausner.
Maintain a Regular Exercise Routine
Even though it is not possible to go to a gym to work out, you can try simple stretching exercises, light weights, yoga, pushups, etc. right at home without the need for any specialized gym equipment.
Even activities like dancing or gardening are good, observes Ian Mausner. When the sun is up, take a walk outdoors for at least 30 minutes, however, ensure you wear a mask and maintain social distancing.
Try to expose your body to the sun for half an hour to allow it to generate essential Vitamin D that is not only good for strengthening the bones but also for building immunity.
Get Adequate Sleep
According experts, not getting enough sleep puts adolescents more to the risk of depression, self-harm, and suicidal tendencies in addition to a variety of ailments like obesity, diabetes, and hypertension.
To help in getting good sleep at night, go to bed at the same time and rise at the same time every morning, advises Ian Mausner.
Taking a bath before going to bed can help you to relax as can listening to light music or reading a book. Do not watch TV, play computer games, or use your mobile in the bedroom. Draw the curtains and switch off the light to ensure a dark room.
Adult family members need to reassure teenagers that even though the world is in turmoil, they are not alone.
By exercising personal hygiene, practicing social distancing, wearing a mask, and following the advice of the federal and state authorities, they can prevent being infected by the virus.
It is important to keep busy in a structured routine and stay connected with family, relatives, and friends using technology even if personal isolation is required.