You are the key to

Taking care of me #2 It is wise to exercise #4 your safety

Being teenagers, there are a lot of changes
going on in your body, mind, spirit and Physical activity is recommended for at least • Never drive when you have taken
alcohol or drugs
relationships. It is important to take care 60 minutes per day
• Do not use your phone or
of yourself and of your health. other electronic devices
No need to do this continuously. This may be
while driving

#1
done in increments of 10-15 minutes each
•Do not ride a vehicle
Eating healthy is the key throughout the day
driven by
Pinggang Pinoy 8-10 glasses of water Do a mix of activities: this includes dancing, someone who has
1 glass of milk everyday yoga, running, active transportation (walking, been drinking or is
cycling), doing household chores, and being using drugs
PROTEIN
fish, meat, active in sports • Always use a seatbelt
chicken, eggs
FRUITS • Use protective gear such as
Vitamin C-rich fruit,
Medium sized fruit, helmets, knee guard and the right footwear
A slice of a big fruit

MEntal Health begins

rice, bread, camote,
VEGETABLES #3 Have a heart! Don’t Start! with ME #5
There are many things that change
potato, noodles cooked vegetables and
fresh green salads
(No to Smoking, Alcohol and Drug Use) as you go through adolescence. Part
CARBOHYDRATE
Tobacco, alcohol and of it is having to deal with a lot of
O L drugs are bad for your
G S problems and stresses. It is
RU
A balanced plate includes all the four groups in every meal
O H brain development important to stay connected with
How much?
ALC D
They also affect your your family and friends to work
Teenagers need lots of energy & nutrients growing up lungs, heart, stomach and with them and solve problems.
Girls need 2,000-2,300 calories while boys need 2,700-3,000
calories each day
other parts of your
body TOBA How to deal with stresses
The amount of calorie intake should be balanced with the
CCO Manage Worries
Worrying just adds to the pressure. Manage
amount to energy expenditure Must know about smoking: your time well to avoid cramming. Love yourself.
A
1. Tobacco is toxic. Each puff has 400 toxic chemicals Find the Right Balance and Support
Tips when eating out: including tar, formaldehyde, hydrogen cyanide and arsenic Family and friends are there to support and give advice to
affecting the body. balance all the stress.
* Eat meals with your family as often as you
2. Addictive. It has nicotine which makes you want to have Develop your spiritual side as well.
can at home. more after trying it out.
A

* When eating out, choose the better options:
- steamed instead of fried
- baked instead of battered
- grilled instead of glazed
* Avoid having an up-size
* Limit fastfood and ask for healthier options
Manage Social Pressures and Problems
3. Lowers your performance. It causes increased heartbeat, Find a safe, welcoming group which will serve as a great
decreased circulation, and shortness of breath. foundation for dealing with issues
4. Ugly. It causes bad breath, stained teeth and the smell A
Looking Good.
sticks on the hair. It's natural to worry about appearance, but try to keep
5. Proven to cause heart attacks, cancer and lung diseases. It things in perspective.
also makes a person prone to unintentional injuries.
 #6 Be on top, get your shots
Vaccines are not only for babies and
children.
#8 Build more than bridges
Teens also need protection from
common infections such as Chicken Pox
and infections that lead to cancer For teenagers, family and friends serve as a support
(Hepatitis B and HPV) group. They can provide:

Ten
A

Check with your doctor if you have - a sense of belonging and acceptance, a feeling of being
received these vaccines: valued and help with developing confidence

1 dose - Influenza - a sense of security and comfort in being with others

going through the same experiences
2 doses - MMR, Varicella, Hepatitis A
3 doses - HPV, Hepatitis B

Beat stress, get good rest #7

- information and advice on any of your concerns
- experience in getting along with people of the opposite
sex Teen
Teenagers 13 to 18 years of
age should sleep 8 to 10
hours per 24 hours regularly!

Good sleep will help improve

Do your part,
be screen smart
• Limit screen time to 2
#9 Tips
attention, behavior, learning, hours per day
memory, emotional regulation, This includes cellphone,
quality of life, and mental television and tablets
and physical health • Balance ‘screen time’ with
‘real time’
Not enough sleep can lead to
sleepiness and difficulty in

#10 Be better. See your doctor

paying attention in class, lack
of energy, irritable mood,
depression and obesity

References:
Children, teens and adults need regular medical
check ups
For a better and
*Food and Nutrition Research Institute-Department of Science and
Technology. Pinggang Pinoy. A Healthy plate for a well-nourished
nation
*www.brightfutures.org
Visit your doctor at least once a year and
your dentist every 6 months
Your doctor is a reliable source of advice on
healthier you
*American Academy of Pediatrics: www.aap.org Prepared by: Section of Adolescent Medicine
*www.kidshealth.org both medical and mental health concerns Emma A. Llanto, MD Department of Pediatrics
Vanessa Torres-Ticzon, MD Philippine General Hospital
*www.cdc.gov
http://raisingchildren.net.au/articles/friendships_teenagershttp://www.s Do not hesitate to ask questions during your check up Natasha Ann R. Esteban-Ipac, MD
Margaret Mae C. Maano, MD Design and lay-out:
creensmart.ca/screens_health.html Estrella J. Olonan-Jusi, MD Natasha Ann R. Esteban-Ipac, MD
Jose Martin P. Esteban