13 & 14 years


Vaccinations

HPV | Influenza

Healthy habits

  • Get plenty of rest; you still need 8 to 10 hours of sleep at night.
  • Exercise three to five times a week for at least 20 to 30 minutes.
  • Review your personal hygiene habits.
  • Participate in athletic conditioning and weight training under proper supervision.
  • Limit television, computer and video games to less than 1-1/2 hours per day.

Nutrition

  • Eat a good breakfast which is important for alertness and energy at school.
  • Eat three meals a day and nutritious snacks.
  • Whether you eat at home or out, eat as a family as often as possible.
  • Limit high fat, high sugar foods and choose appropriate alternatives.
  • Eat a variety of dairy, grains, fruits, vegetables and lean protein.
  • Eat lean meats rich in iron and low-fat milk products rich in calcium.
  • Manage your weight with healthy eating habits, healthy food choices, and regular exercise.
  • Consider taking a vitamin supplement, especially for Vitamin D.

Safety

  • Wear appropriate safety gear (helmets, pads and mouth guards) for all sports including biking, skiing and rollerblading.
  • Use seatbelts.
  • If you're under 16 years old, you should not use all-terrain vehicles.
  • Take precautions to avoid sunburn and use at least SPF 15 sun block.
  • Avoid tanning booths.
  • Avoid smoky environments.
  • Test smoke detectors and carbon monoxide detectors.
  • Don't use or carry weapons.
  • Review rules for being at home alone.
  • Review swimming skills.

Social

  • Regularly spend time with your family doing things you all enjoy.
  • Participate in social activities, community groups and team sports.
  • Respect limits and consequences your parents have set for unacceptable behavior.
  • Listen to, respect and care about your siblings and peers.
  • Review strategies for handling peer pressure.
  • Learn to say "no" to peer requests you feel are inappropriate.
  • Follow legal and parental curfews.

School

  • Be responsible for school attendance, homework completion and course selection.
  • Discuss with parents or valued friends frustration with school.
  • Identify talents, interests or skills for future career direction.
  • Participate in school activities.

Mental health

  • Try to be comfortable with yourself.
  • Realize that you and your peers are going through rapid physical and emotional changes.
  • Take on new challenges to build confidence.
  • Listen to good friends and valued adults.
  • Talk with someone you trust (a parent, friend, clergy or your doctor) when you are nervous, sad or feel things are not going right.

Sexuality

  • Ask your parents or a trusted adult when you have questions about puberty, sexuality or sexually-transmitted diseases.
  • Learn how to say "no" to sex.
  • Abstinence is the safest.

Substance abuse education

  • Do not smoke, chew tobacco, use diet pills or steroids.
  • Do not use alcohol or drugs.
  • Do not sell drugs.
  • Avoid situations where drugs and alcohol are present.
  • Support friends who choose not to use drugs.

Responsibility

  • Respect the rights and needs of others.
  • Serve as an ethical role model.
  • Follow family rules.
  • Share in household responsibilities.
  • Learn new skills such as CPR and peer counseling.
  • Be a volunteer; help someone less fortunate or in need. 

Dental health

  • Brush your teeth for two minutes at least twice a day and use fluoride toothpaste.
  • Make sure fluoride intake is adequate.
  • See the dentist regularly, every 6 months.

Resources

  • Madaras, Lynda. The What's Happening to My Body? Book for Girls. New Market Press, 2007.
  • Madaras, Lynda. The What's Happening to My Body? Book for Boys. New Market Press, 2007.
  • Larson, David E.  Mayo Clinic Family Health Book 3rd Edition.  Collins, 2003

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