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Stay Healthy

The Ottawa Charter, World Health Organization

Health promotion is the process of enabling people to increase control over, and to improve, their health. To reach a state of complete physical, mental, and social well-being, an individual or group must be able to identify and realize aspirations, to satisfy needs, and to change or cope with the environment.

Along with support for health concerns and disease management, these resources will help you increase your knowledge of a healthy lifestyle and better navigate the health care system, including understanding insurance options.

The Following is from Rutgers Student Health Services

Between school/work, family and maintaining an active social life, many young adults feel they can’t really find the time to keep up on their personal health and wellness until an illness catches hold and stops them in their tracks. We need to remember that we are a complex mix of intellectual, physical, mental, spiritual and emotional dimensions. Each of these dimensions needs to be acknowledged and nurtured to maintain an adequate equilibrium for effective functioning.
So what are the basic factors which need to be in harmony and which are the building blocks for this necessary holistic balance?

DRESS every day!

D Diet and nutrition
R Relaxation
E Exercise
S Sleep and adequate rest
S Socializing with friends, having fun


Resources & Links For Getting Healthy


Exercise plays a vital role in a healthy life. Decide on a time of day for you and your family to exercise. Pick a physical activity that your family can do together; soccer, walking, swimming, biking or going to a park.

Experts recommend that teenagers work out for at least one hour every day. The exercise should be moderate to vigorous.

Teen WebMD has article on Benifits of Exercise on a teen’s Weight, Muscles, Bones, Skin, Stress, Mood, Colds, Brainpower AND how to get started With Exercise

Exercise and


Nutrition is the key to a healthier body inside and out. Every Sunday sit down with your family and plan out your meals for the week. You can learn more about teen nutrition at the USDA Food and Nutrition Center.



Water is a major component carrying nutrients and oxygen to the cells. Make a conscious effort to drink more water each day and don’t wait until you are thirsty.

Mayo Clinic – How much water do I need?

WebMD – What are the benefits of water consumption?


Sleep benefits are endless for the body including weight loss, improved memory and mood booster just to name a few. It is easy to stay up late watching TV or playing but sleep is necessary to refuel our bodies.

How much sleep do teens need?
According to Web MD, 12-18 Years Old: 8 – 9 hours per day.
Teen Sleep Resources

What is Mental Health?

There are multiple definitions for this but we want to direct you to for more information.

How do you know if you need a mental health checkup?

When your feelings get very intense, last for a long period of time and begin to interfere with school, work, and relationships, it may be a sign that you need to talk to someone. You should always be discussing your feelings with your parents and you should immediately make them aware of any of the warning signs listed below.

Warning Signs of a Problem if you:

  • Often feel very angry or very worried
  • Can’t sleep or eat
  • Are unable to enjoy pleasurable activities any more
  • Isolate yourself and avoid friends and family
  • Feel sad for a long time after a loss
  • Hurt other people or destroy property
  • Have low or no energy
  • Smoke, drink, or use drugs
  • Can’t control your emotions
  • Have thoughts of hurting yourself
  • Feel out of control
  • Hear voices

Mental health problems can be treated, talk to your parents, school counselor, or health care provider- everyone wants to help.

Please remember the first step is to go to a parent, teacher, school counselor or a trusted adult. Tell them what problems you are having. However, if you are ever thinking of hurting yourself or others, get help immediately.

You can call 911 or the National Suicide Prevention Line at 1.800.273.TALK (8255).

Feeling depressed, suicidal, or just need someone to talk to, but you feel uncomfortable talking on the phone and would rather text? Just send a text to 741741 any day and time 24/7/365 someone will be there to text you back. Free service for anyone.

There is also an Find Someone To Help Topic in this section of the website. This topic lists multiple numbers to call for help.


Visit our Teen Topic, Talk To Someone Who Cares to get a full list of groups that are available to help you in a wide range of problems or issues.