The Doctor Is In

By Damon Raskin, M.D. | Special to the Palisadian-Post

Q:My teenager is about to start high school, so I am searching for advice on how to help them achieve health and wellness, without being overbearing or it backfiring. I try to implement things like family walks and we mostly eat home-cooked meals, but with them heading to high school, I know it’s about to be a whole new ballgame. How can I help?

Well, we have a lot in common, as my teenage son is about to start Palisades Charter High School next month, and I have the same concerns as you do, both as a father and as a local doctor in the community.

The teenage years are a whirlwind of change, growth and discovery. As parents, we often find ourselves navigating uncharted waters, trying to balance support and independence for our teens. Helping them achieve health and wellness during high school is a critical part of this journey.

One of the simplest yet most challenging aspects of teen health is ensuring they get enough sleep. Studies show that teenagers need about eight to 10 hours of sleep per night to function optimally.

You may face some resistance, but encouraging a sleep schedule—even on weekends—can help regulate their body clock. Part of this includes having a “no screens” policy at least 30 minutes before bedtime, which can help your teen unwind and prepare for a restful sleep. Remind them that these habits will not only be good for their physical health, but also for their mood and academic performance.

Nutrition is another key area that can help your teen attain a healthy mind and body. Guide your teen toward healthy choices by having nutritious foods easily accessible at home. Involve your teen in meal planning and cooking to foster a sense of ownership over their diet. Encourage balanced meals and the importance of breakfast to kickstart their day with energy and focus.

And don’t forget that the occasional treat is allowed. Balance and moderation are the keys to keeping your teen on track.

Physical activity is crucial for both physical and mental health. Encourage your teen to find an activity they enjoy, whether it’s a team sport, dance, martial arts or simply walking the dog.

If formal exercise isn’t their thing, suggest fun family activities, like hiking or biking by the beach. The goal is to make movement a natural and enjoyable part of their daily routine.

Mental health is just as important as physical health, especially during the often-stressful years of high school. Create an open, non-judgmental environment where your teen feels comfortable discussing their feelings and challenges.

Teach them skills to manage stress such as mindfulness, meditation and deep breathing. Let them know it is OK to ask for help, and that you are there to support them during the harder times. Be open to the idea that professional help is never something to be ashamed about asking for, especially if you are seeing any significant symptoms of depression or anxiety.

Encourage your teen to build healthy, supportive friendships and to distance themselves from toxic relationships. You can do this by also leading by example in your own relationships, showing them what healthy and respectful relationships look like.

Stay involved in your teen’s life. Attend their games, performances and school events, and show interest in their hobbies and friendships. Being present and engaged helps build a supportive relationship that can weather the ups and downs of the teenage years.

Finally, your actions speak louder than words, so modeling healthy behaviors in your own life, including eating well, exercising regularly and managing stress, can show them that wellness is a lifelong journey, not just a destination. Your teen is more likely to adopt healthy habits if they see you living them out authentically.

Your support is invaluable, and by staying involved, you can set the stage for a happy and healthy successful high school experience.