Maintaining health, vitality and quality of life

Staying healthy means taking care of your body and mental well-being through daily habits.

This is especially important for adolescents, as the body is developing rapidly, while at the same time forming lifestyle patterns that affect health even in adulthood.

🧠⚖️ Main areas of staying healthy

🥗 Healthy diet

• Eat a varied, balanced and regular diet.
• Choose whole foods (vegetables, fruits, whole grains, proteins).
• Limit sugar, salt and processed foods.
• Drink enough water – 6–8 glasses a day.

🏃‍♂️ Regular physical activity

• At least 60 minutes of moderate to intense exercise a day (walking, running, cycling, sports).
• Exercise strengthens muscles, bones and the heart and reduces stress.

😴 Good sleep

• Adolescents need 8–10 hours of sleep a night.
• Sleep affects concentration, learning, growth, and mental health.
• Avoid screens before bed.

🧘‍♀️ Mental health

• Talk about your feelings with your parents, friends, or a counselor.
• Use relaxation techniques (e.g., breathing exercises, meditation).
• Balance schoolwork, free time, and rest.

🚭 Avoiding bad habits

• Don’t smoke, drink alcohol, or use drugs.
• Don’t rely on energy drinks to concentrate.
• Be critical of information on social media.

👩‍⚕️ Taking care of personal hygiene

• Regularly washing your hands, teeth, showering, and doing your nails.
• Changing clothes and doing laundry regularly.
• Taking care of hygiene during sports and menstruation (for girls).

🧴 Protection against diseases

• Vaccinations as recommended by your doctor.
• Using protective equipment (e.g. helmet when cycling).
• Using sunscreen in the summer.

✅ Summary: How do I stay healthy?

Habit                                     What do I do?                      +Why is it important?

I eat healthy                         Fruits, vegetables, water      For growth and energy

I go out and exercise          I play soccer, walk                 For strong bones, well-being

I get enough sleep              Every night 8–9 hours        For concentration and growth

I don’t smoke, don’t drink  I don’t try drugs                     For long-term health

I take care of cleanliness   Washing, personal hygiene   To prevent illness

I talk about problems         With parents, friends            For mental balance