Health Guidelines for a Teen Girl

As the body of a teen girl changes, so does her requirements for maintaining an active and healthy lifestyle. Around this same time, her independence is increasing and she is more in control of their own health than ever before. It is common for teenagers to make poor health decisions, such as staying up too late or eating too much junk food, and they are setting the stage for problems in the future. Teens who focus on making healthy choices today are sure to see the benefits, as those practices carry over into adulthood.

  1. Reproductive Health

    • Upon entering the teenage years, most girls will experience a menstrual period for the first time. If a girl experiences mild cramping, that is normal, but if she experiences a period accompanied by a high fever or fainting, she should seek immediate medical help. Many girls may experience a phase of grumpiness and bloating prior to their menses, and she might be able to ease these feelings of discomfort by eating a healthier diet, and avoiding salt and caffeine. She needs to avoid contracting sexually transmitted diseases, and she should talk to her parents or doctor about avoiding pregnancy and about having safe sexual practices if she is considering becoming sexually active.

    Exercise

    • During the teen years, raging hormones can make a teen girl feel emotional. Regular exercise releases endorphins, which may help increase happier moods. Exercise also promotes better sleep and a healthier body weight, while preventing certain serious illnesses. Teenagers should work out for at least one hour every day, by engaging in activities such as swimming, dance and her favorite sports -- anything to keep physical activity enjoyable and fun.

    Nutrition

    • According to the Australian Department of Health and Ageing, teen girls should have at least four servings of vegetables and three servings of fruit each day. One serving of lean meat is beneficial, along with three servings of dairy. The dietary guidelines recommend eating a wide variety of nutritious foods, and limiting saturated fat and salt.

    Sleep

    • Maintaining a healthy sleep pattern is difficult for many teen girls, with womenshealth.gov citing research that shows only 20 percent of teenagers get enough sleep each night. The recommendation for teen girls is eight and a half to nine hours of sleep. Suggestions for establishing a good sleep pattern include waking up at the same time every day, including weekends, and creating a bedtime routine that allows for relaxation before falling asleep. Dark, cool and comfortable rooms are ideal for proper sleep, and she should complete all exercise at least three hours before bedtime.

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