15 & 16 years


Vaccinations

HPV | MCV4 | Influenza

Healthy habits

  • Get plenty of rest; you still require at least eight hours of sleep at night. 
  • Exercise three to five times a week for 20 to 30 minutes. 
  • Review personal hygiene habits. 
  • Do athletic conditioning and weight training under proper supervision. 
  • Limit your television viewing and recreational computer time.  

Nutrition

  • Eat a good breakfast which is important for alertness and energy at school. 
  • Eat three healthy meals a day and nutritious snacks. 
  • Whether eating 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 grains, fruits, vegetables and lean proteins. 
  • Eat lean meats rich in iron and low-fat milk products or other foods rich in calcium. 
  • Manage your weight through appropriate eating habits and regular exercise. 
  • If you follow a vegetarian meal plan, make sure it is balanced with adequate nutrients and calories. 
  • Consider vitamin supplementation especially for Vitamin D. 
  • Supplement with fluoride, if there is none in your water.  

Safety

  • Use seatbelts and follow speed limits and traffic laws. 
  • Don't accept a ride in a car if the driver has been drinking. 
  • Don't drink and drive. 
  • Don't ride unrestrained in the back of a pickup truck. 
  • Use helmets, mouth guards and protective sports gear. 
  • Listen to your body during sports; don't overuse muscles or play while fatigued. 
  • Maintain a smoke-free environment. 
  • Test smoke detectors and carbon monoxide detectors. 
  • Use sunscreen with a SPF of at least 15 and avoid tanning booths. 
  • If you get a part-time job, learn rules for job safety and emergencies. 
  • Don't use tobacco, drugs, alcohol or carry a weapon. 
  • Review swimming skills. 
  • Learn to protect yourself from abuse. 
  • Learn to deal with anger and resolve conflicts. 
  • Learn CPR. 

Social

  • Regularly spend time with your family doing something you all enjoy. 
  • Talk to your parents-share with them how your day and your life is going. 
  • Your parents will listen if you listen to them. 
  • Participate in social activities, community groups and team sports. 
  • Respect limits and consequences your parents have set for unacceptable behavior. 

School

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

Mental health

  • Take on new challenges to build confidence. 
  • Clarify your values. 
  • Recognize your strengths. 
  • 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 questions you have about sex, birth control and sexually- transmitted diseases. 
  • Sexual feelings are normal. 
  • Having sex should not be confused with having sexual feelings. 
  • Talk to your parents or doctor about sex. 
  • Learn how to say "no" to sex. 
  • Abstinence is the safest way to prevent pregnancy and sexually-transmitted diseases including HIV/AIDS.

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.
  • See the dentist regularly, every 6 months.

Resources

There are some wonderful books put out by the Rosen Publishing Group each dealing with a specific problem encountered by teens. The following is only a very short sampling:

  • Kane, June Kozak. Coping  with Diet Fads. 1990. 
  • Simpson, Caroly. Coping with Asthma. 1995

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