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Nutritional Needs of Teenagers

The nutritional needs of teenagers must not be ignored at any cost. If your teens do not get enough nourishment, they won’t develop into healthy adults.

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NUTRITIONAL REQUIREMENTS FOR A TEENAGER

Teenage is a highly vulnerable period in a person’s life. It is the time when the major bodily and emotional changes take place. Therefore, it is very important that the nutritional needs of teenagers are fulfilled.

The important nutrients that a teenager requires to be healthy and fit are:

Protein

Carbohydrates

Fats and oils

Vitamins and minerals 

Water

PROTEIN

Protein is a rich source of energy and is termed as the building blocks of life. It is also used to stimulate hormones, enzymes and other body chemicals. Protein is very essential for teen‘s growth and development.

The amount of protein teenagers need varies at different stages of development

Teenagers between the age group of 13 to 18 need about 0.85 grams of protein for each kg of their body weight .

For a non-vegetarian meat and fish are important sources of protein.  Whereas, pulses, soybeans, almonds, walnut etc. are a rich source of protein for vegetarians.

CARBOHYDRATES

Carbohydrates are the chief source of energy. They contribute to 60-70% of total caloric need of the body,

Carbohydrates are grouped into 2 categories-

Simple carbohydrates and complex carbohydrates

Milk, milk products, vegetables and fruits come in the category of simple carbohydrates, whereas cereals, starchy vegetables and whole grain food are the examples of complex carbohydrates.

FATS AND OILS

Fats and oils are important to our body as it helps our body to gain energy. It also supports cell growth. Fats are also known as the carrier of vitamins.

There are many other benefits of fats

  • It improves the elasticity of blood vessels
  • It supports the immune system
  • It reduces inflammation, etc.

Fat is an important part of every teenager’s diet. It helps them to stay energised and fit. On an average a teenager between the age group of 13 to 18, needs 25% to 30% of calories from fats. Therefore, a teenager should consume 70 to 100 grams of fat daily.

VITAMINS AND MINERALS

Vitamins are organic substances that we get from plants and animals .Whereas, minerals are inorganic substances. Vitamins supports immune system .It boasts the development and growth of body.

The essential vitamins and minerals required for a teenager are as follows:

CALCIUM-A teenager should consume 1,300mg daily

FIBER-A teenager should consume 25 grams of fibre a day

B12 AND OTHER VITAMINS-2.4 micrograms should be consumed by a teen per day

VITAMIN E-Teenagers need 22IU daily

We can get vitamins and minerals from green leafy vegetables, seeds and nuts, soya beans etc.

WATER

Water is very essential for all of us. It regulates the temperature of our body.  It helps excrete waste through urination and perspiration. Water is instrumental in transporting all major and minor nutrients throughout the body. Without sufficient water content in the body, one cannot expect to be totally healthy. It is important to stay hydrated all the time. Water regulates the metabolism and helps in burning calories.

Thus, give your teenager healthy drinks and a rich protein diet. The meals must include all the essential nutrients in the right quantity.

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Fitness

Best Health and Fitness Tips for Men

Men’s fitness is about internal, external, and mental health. The Best Health and Fitness Tips for Men cover all these aspects for positive results.

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Sometimes, even after working tremendously hard, people do not get in their best shape and health. This happens because they skip the “smart work” part and only focus on the “hard work”. This condition is more applicable to men. Therefore, in this article, we read about the best health and fitness tips for men that every man should follow.

Have Variety

As they say, “variety is the spice of life”, similarly, variety is very important for men’s health and fitness too.

If you want to have a fit body and good health, you must change your exercise routines every day. Do not perform the same workout daily. If you work on the legs on day 1, work on your core on the next day. If you went to the gym today and did HIIT, perform yoga tomorrow, and schedule pilates for the next day. Running and swimming are also great exercises.

Go for an outdoor activity once in a while. If you have a partner, husband, or wife, workout with them to make sporting fun and adding spices to your love life.

Eat Healthy and Stay Hydrated

Healthy eating is one of the best health and fitness tips for men and women. No matter how hard you train, bad eating habits will not let you achieve your ultimate goal. A healthy diet is very important. Even the snacks that you eat must be healthy and good for your body.

Eat more protein-rich foods and drink lots of water. The benefits of water can never be undermined. It is the key to overall fitness. For men, especially those into bodybuilding, protein and water are extremely important.

Cut down on Smoking and Drinking

Alcohol, tobacco, and cigarettes are the enemies of a good life. However, sadly, the majority of men all around the world have at least one of these bad addictions. Try to avoid alcohol and other harmful drinks such as soft drinks. Cut down on smoking. If you cannot totally quit smoking and drinking, limit them to certain occasions.

The lungs, liver, kidney and other parts of the body are severely affected when you are a hardcore alcoholic or smoker. Hence, judge your choices wisely and cut down on your bad habits.

Stay Motivated

Motivation is one of the underestimated best health and fitness tips for men. Right after a holiday, especially New Year, gyms are flooded with new members who make resolutions to become fit. However, as the dates change and time passes by, their motivation also vanishes. Most people stop going to the gym and working out hard after one month and get back to their lazy lives.

Don’t let the ‘lazy in you overpower you’!

Stay motivated and be your own trainer. If you can’t afford the gym membership or don’t have the time for it, perform some easy weight loss exercises at home. There are many bodybuilding exercises for beginners that can be performed in your living room, balcony, or a park. All you need to invest in 45-60 minutes of your day.

Get Proper Sleep

Most of us underrate the importance of sound sleep in our lives. However, good sleep has numerous benefits. Have a proper sleeping schedule of at least 7-8 hours every day. The advantages of sleep are many. It protects you from stress and anxiety. In fact, a disciplined sleeping pattern is key to a long and healthy life.

Follow these best health and fitness tips for men and lead a good, hale and hearty life ahead.

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Fitness

Harmful Effects of Anxiety on Physical Health

There are several harmful effects of anxiety on physical health as well as on the mental and emotional health of an individual.

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Anxiety is a mental health disorder. It is an intense, persistent and excessive fear and worries about everyday things. Rapid breathing, fast heartbeat, fatigue and sweating all are the symptoms of anxiety. This symptom leads to very harmful and devastating effect on your physical as well as on your mental health.

In this article, we will deal with the harmful effects of anxiety on the physical health of people. Let us find out some of these adverse effects:

Heart Disorders

Anxiety not only disturbs our mental condition but also affects the heart negatively. It leads to rapid heart rate often referred to as tachycardia, which in turn results in coronary disease, weakening of heart muscles and even heart failure. As it increases the pulse rate. It can also interfere with the normal function of the heart, it also leads to sudden cardiac arrest. Yoga and meditation are the best ways to reduce stress and anxiety.

Insomnia

Anxiety leads to various sleeping problems. According to researchers, insomnia causes an anxiety disorder. It is the most common cause of insomnia. Having difficulty in sleeping can even make anxiety symptoms worse. Excessive stress depression or anxiety leads to insomnia. We all know the benefits of sound sleep are many. Having a good and orderly sleeping pattern is very essential for a healthy life. However, with immense stress and anxiety, it becomes to sleep properly.

Weight Gain

One of the most severe harmful effects of anxiety on physical health is weight gain. When the body is under too much stress and anxiety, it tends to gain weight tremendously. This rapid gain is uncontrolled and so quick that within a few months a person can become double or triple of the size they were before.

There are many psychological effects of weight gain apart from all the emotional, physical and mental impacts. To lose weight, you can perform some easy weight loss exercises.

Other than that, HIIT can be performed by all patients suffering from anxiety. It not only helps in weight reduction but also improves the condition of the heart.

If you have accumulated a lot of weight near the belly, you can lose belly weight by some simple exercises.

Muscle Tension

One of the common harmful effects of anxiety on physical health is muscle tension. Anxiety affects the nerves and all the tissues of the body. It causes severe pain in some parts of the body due to which the muscles constantly remain contracted. Although the contraction ease the pain but it affects the muscles badly. It is a typical after-effect of anxiety and stress. If prolonged, it can cause severe and incurable back pain.

Gastrointestinal Problems

Many people are surprised to find out that gastrointestinal issues are one of the harmful effects of anxiety on physical health. However, it is very widespread and frequently found in long-term anxiety patients. Stress and anxiety affect the bowel movements causing problems like constipation, loose motions, acidity, gas, etc. If left untreated for too long, the gastro problems can become extremely severe and sometimes, even surgical.

Anxiety is not just related to the mind. It affects the overall well-being of an individual. If you are suffering from stress, anxiety, or depression, you must seek immediate help. If you know someone who is suffering from such issues, take them to the doctor and give them emotional support as well.

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Bodybuilding

Best Tips for Men and Women to Stay Healthy and Fit in Middle Age

The best tips for men and women to stay healthy and fit in middle age are easy to follow. If you are passionate about fitness, read along.

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As people get older, they stop looking after their health. For most people, fitness is just related to the appearance of the body. By the time they attain middle age, they naturally stop trying to look good for many reasons.

However, fitness goes deeper than cuts, abs, packs, muscles, waistline, etc. Therefore, in this article, we have mentioned the best tips for men and women to stay healthy and fit in middle age.

Read along to find out some easy fitness tips.

Don’t do Cardio Continuously

This tip is more important for men. If you run or ride a bike for a very long time, the level of Human Growth Hormone and testosterone might start to deplete.  Therefore, you can go for HII, that is, High-Intensity Interval Training. In this routine, you alternate between cardio and rest. For instance, if you run for 10 minutes then you must take rest for 20-30 seconds and then resume.

There are many outdoor activities that you can perform in HIIT and become fit.

If you want the best tips for men and women to stay healthy and fit in middle age, you can also perform sporting with your partner to enjoy some quality time with each other along with working on fitness.

Lift Weights

With growing age, the speed of muscle depletion also increases. Therefore, you must lift heavy weights if you want a strong and muscular built. Many women who prefer bodybuilding can also perform exercises for arms and legs to have a firm built.

If you haven’t weight lifted since long, you can begin with some easy exercises for bodybuilding.

Along with muscles, your muscle performs exercises to lose the belly fat as it is a major cause of diseases in middle age.

You can combine your bodybuilding routine with yoga or Pilates to see the change.

Increase Protein Intake

Eat protein-rich food for fitness and health. If you want a good body that just not only looks great but also functions excellently, you must eat healthy food. The nutritional requirements for teenagers are different from youngsters. Similarly, middle-aged people have different requirements for new adults. You must understand how much and how often your body needs food and give it the right amount of healthy food accordingly.

Don’t Run Away from Fats

An important one from the list of best tips for men and women to stay healthy and fit in middle age is to not run from fats. As the number of age increases, the lubrication in our joints decreases. Therefore, if you want your joints to function smoothly and not get stiff, consume some amount of fat every day. Omega-3 fatty acids are very important for good health. Therefore, eat healthy foods such as nuts, olive oil, etc.

Drink Water

Water is the key to fitness. Most of the times, we forget to drink water. However, this is a very unhealthy practice. The health benefits of water are plenty. It is important to detoxify your body and keep you running for a long time. If you want to stay glowing and away from wrinkles and blemishes, drink lots of water and eat fruits.

Follow these best tips for men and women to stay healthy and fit in middle age and live your dream life.

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