You’re growing fast, learning new things, and becoming more independent. The choices you make about food, movement, and even how you spend your free time can make a big difference in how you feel each day. Let’s look at some smart habits that can help you stay healthy and strong.

 

Smart Eating: Choose Natural Foods

Foods like chips, candy, and soda may taste good for a moment, but they don’t give your body what it really needs. Instead, try to eat foods that are as close to their natural form as possible: fruits, vegetables, nuts, beans, eggs, chicken, and fish.

Want to know a trick? Look at the food label.

• If the list of ingredients is long or full of words you don’t recognize, that food is probably highly processed.
• Watch out for too much sugar, salt, or artificial flavours.
• The fewer ingredients, the better!

Eating natural foods helps you:

Grow strong with healthy muscles and bones.

Think clearly and stay focused in school.

Stay well by giving your body what it needs to fight germs.

 

Keep Moving. Find What You Love

Movement isn’t just exercise. It’s fun, stress relief, and energy all in one. Find activities you really enjoy. Try soccer, basketball, dance, swimming, martial arts, biking, or even hiking with your family.

Remember: it’s not about being the best or winning every game. It’s about keeping your body active and feeling good inside and out.

 

Sleep: Fuel for Your Brain and Body

Your body is still growing, and sleep is the time it repairs itself. Most kids your age need 9–11 hours of sleep each night.

Here are a few tips:

• Try to go to bed and wake up at about the same time each day. Your body likes routine.
• Shut down the TV, computer, tablet, or phone at least an hour before bed. Screens keep your brain awake longer.
• Choose calming activities before bed, like reading a book, journaling, or listening to music.

Good sleep helps you do better in school, play better in sports, and feel happier.

 

Caring for Your Feelings

Everyone feels sad, stressed, or left out sometimes. That’s normal. What matters is what you do with those feelings.

Don’t compare yourself to others, especially online. Social media and the internet often show only the best parts of someone’s life. Things aren’t always what they seem.

Too much time online can pull you away from activities, hobbies, and people who really matter to your well-being. Balance your screen time with real-life fun.

Talk about your feelings. If you feel sad or worried, share it with a parent, teacher, or close friend. You don’t have to go through it alone.

Be kind to others and yourself. Helping and encouraging friends makes you feel good, too.

 

You’re in Charge!

What you eat, how much you move, how you rest, and how you treat yourself and others can set you up for a lifetime of health and happiness. You don’t have to be perfect. Just keep practicing healthy habits, one step at a time.

 

Courtesy: Dr. Deepa Grandon, Transformational Life Consultancy (TLC)