A healthy and balanced diet, consisting of healthy foods such as proteins, fruits, vegetables and whole grains, will help keep your body healthy and fit, while improving the mental acuity needed to study. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an original essay The immune system plays the most important role in our body's defenses, so there are several ways to keep it fit; For adolescents, it is especially important to build a strong immune system as the body struggles with rapidly increasing hormones and rapid growth, thus using up much of the stored vitamins and minerals. The immune system protects the body from illness and disease by helping cells destroy germs and bacteria. If you want your immune system to function well, then your cells must be healthy. By avoiding smoking, alcohol consumption and unhealthy diet, a person keeps their cells healthy. Another point to keep your teenager's digestive tract healthy and in good condition is to add probiotics to your regular diet. They contain live microorganisms that have been shown to improve digestive health, heart function and skin. Probiotics are found in yogurt, kefir, and kombucha. In addition to a healthy diet and consuming probiotics, one of the most important things we can do to help our immune system is to prioritize sleep. Lack of sleep can severely weaken your immune system. Research has shown that people who don't get enough sleep are more likely to get sick after being exposed to a virus or bacteria. This is especially true for teenagers, as this group tends to spend many sleepless nights studying, partying etc. “During sleep, the immune system releases proteins called cytokines that help fight inflammation, and lack of sleep decreases the production of these cytokines which in turn slows your body's healing response.” There are many ways to reach a certain body weight goal or stay healthy through the foods you consume or, more importantly, the way you plan your diet. Smaller meals, eaten more frequently, are recommended, rather than eating three times a day. Additionally, this means dividing your calorie intake into smaller meals. A really important benefit to splitting your calorie intake is the reduced risk of heart disease. Salt is a dietary chemical component used in many foods. Salt contains sodium which can increase the risk of cancer in the digestive system. “Additionally, sodium has long been implicated in chronic diseases such as heart disease, hypertension, and osteoporosis.” Chewing is a mechanical process that we all don't pay much attention to, but it has great importance for the digestion of food. During proper chewing, the body releases more saliva which contains digestive enzymes. In this way we relieve some pressure on the esophageal tract and the food easily goes down into the stomach. Considering how much energy digestion of food consumes, we should all try to help our body in this important task. In addition to chewing food about 5-10 times if we are talking about soft foods, and 30 times for meats and vegetables, we should also avoid eating fast foods that require little or no chewing, sold mainly in school canteens. All adolescents should opt for fresh, non-chemically treated and easily digestible foods. Good posture plays a fundamental role in human healthteenagers, given that they spend almost half the day at school, sitting on uncomfortable chairs. It keeps bones and joints in the correct position so that muscles are used correctly. It also helps reduce excessive wear and tear on the joint surfaces, as well as prevents fatigue as the muscles are used more effectively, thus allowing the body to use less energy, i.e. force. Undoubtedly, good posture contributes to a better appearance. No one is born with the perfect body posture; It takes a lot of effort and awareness to achieve it. With practice the correct posture will systematically take the place of the old unflattering appearance. Exercise is an important aspect of keeping teenagers healthy as good habits are best established at a young age. Encouraging healthy lifestyles in children and adolescents is crucial and all parents should insist on creating a healthy exercise routine rather than allowing too much time on the TV or computer. The best way to promote a healthy lifestyle is to involve the whole family. A daily exercise program is a fun and innovative way for the whole family to spend time together and adopt good, healthy habits that will last the teenager's entire life. “Adolescents need at least 60 minutes of moderate to vigorous physical activity most days to maintain good health and fitness and to achieve a healthy weight as they grow.” (University of Rochester, Medical Center). Exercise can help prevent hypertension, obesity and abdominal cholesterol levels. On the other hand, lack of exercise can lead to heart attacks and strokes later in life. During adolescence, teenagers are often insecure about their appearance and may develop some eating disorders such as bulimia, anorexia, binge eating or others. “While plumpness is prestigious in societies where food is scarce, the same shape is often considered unattractive in areas where food is plentiful, because fatness is considered a sign of weakness, not strength.” Our society puts a lot of pressure on teenagers, comparing them to the influencers and role models we see everywhere on social media. However, maintaining a healthy, balanced diet can allow teens to eat as much as they want without feeling guilty, while still getting important nutrients for the body. Being inspired requires good mood and happiness and this can be achieved through the food consumed. Eating well affects mood in various ways and this is reflected in a person's decision-making process. “The four neurotransmitters produced directly from food components are serotonin, dopamine, norepinephrine and acetylcholine. The levels and activity of these neurotransmitters are sensitive to food intake, and changes in dietary patterns can have profound effects on behavior, eating patterns, sleep, and energy levels.” Serotonin is found in foods such as cheese, nuts and red meat. It is considered a natural mood stabilizer and helps with digestion, sleep and eating. This chemical also reduces depression, a very common disorder in adolescents, and regulates anxiety. Likewise, dopamine found in foods such as dark chocolate, diet products, vegetables, fruits and in some fish and nuts is a hormone that increases happiness and a better mood. Together with dopamine, the hormone norepinephrine also increases happiness and prevents depression. Acetylcholine is a hormone found in meat, eggs, fish and whole grains that simulates motivation, learning, attention and energy. Keep in mind:, 30, 6–14.