Navigating Teen Health

Many of us cringe when we look back on our teenage years. Remember that clumsy first kiss, that sense of dread when we didn’t do so well on a math test, and that urge to binge on ice cream in front of the TV on a Friday night? Teenagers today are seemingly catapulted into adulthood. For parents in Shanghai, discussing physical and emotional health in addition to nutrition and problems specific to expat life might seem daunting, but it is nonetheless fundamental to ensure your teen is on the right track to a happy, fulfilling and successful adulthood.

How can parents promote a healthy lifestyle that includes exercise and physical recreation?

There are a variety of means to take an active interest in your teen’s fitness. First and foremost, encourage them to do exercises that they genuinely enjoy – whether walking the dog or playing squash with Dad. If your teen is overweight, it is important to make a realistic plan to help them achieve a healthier weight. Slow and steady wins the race; mark their achievements to keep them motivated and they’ll enjoy the process more and develop a better relationship with health and fitness. For children and teens aged 6 - 17, guidelines suggest they should be getting at least one hour of exercise per day including: cardiovascular activities such as swimming or cycling, strength training exercises such as pushups or squat jumps, and bone-strengthening activities for example running or football.

What is the best way for parents to introduce or discuss the topic of sex and contraception?

Discussing sexual health with your teen may feel awkward, but it can significantly empower them to make the decision that is right for them based on a sound, sensible understanding. While sex education at school is helpful, it isn’t always enough. Discussions should focus on prevention but don’t have to be actively planned; they can happen spontaneously at teachable moments in the home such as discussing the news. It’s best to keep conversations two-way so that your teen feels listened to. Their engagement depends on their receptiveness to whoever is advising them. This might be you, a nurse, or a school counselor. Often a healthcare professional will be trusted as an impartial source of information and counseling can fill the gap by providing information that may otherwise default to peers or the internet. A teen health specialist can support on issues such as STIs, pregnancy, consent, sexual identity, and relationships.

How can parents support their teenager’s emotional health, and when should they seek professional help?

Expectations on grades put substantial pressure on teens. While it’s good to encourage hard work, pushing too hard will increase stress. Let them know that grades do not define them and that there are other measures of success in life. Socially, a big challenge for teens is forging an independent identity. Today, social media is a big part of a teen’s social life. However, behavior such as habitually checking for updates can lead to sleep disorders, anxiety, and depression. Helping your teen to cut down their social media exposure and restrict privacy settings encourages them to be more present (and safe) in the real world. What’s more, bullying is increasingly happening online and is becoming more and more difficult to spot. During their transition into adulthood, bullying can deeply affect a teen’s sense of self-worth and can be a serious risk factor for deteriorating mental health.

If you think your teenager’s behavior isn’t normal, it may be helpful to seek professional help. Suicidal thoughts, self-harming, and isolation are all red flags, and teenagers often resist getting support due to embarrassment. As parents, it is important to reassure them that seeking help is a problem-solving skill and not a shortcoming. We all need to see a doctor when we’re ill and emotional health is no less important.

How can parents ensure their teens are eating healthy, balanced meals at home, school, and social functions while juggling a busy schedule? Should I give my teen any health supplements?

Finding time to feed your teen properly can be a struggle, but with the right preparation, it doesn’t have to be. Planning ahead for meals, keeping a variety of foods in the home and preparing healthy packed lunches can better control your teen’s diet. Adolescence brings rapid growth and development, and whilst every teen is different, it is normal for their calorie intake to be higher – sometimes ranging from 2000 to 2500 calories per day. USDA Dietary Guidelines recommend that teens should be getting 45-65% of their daily calories from carbohydrates, 10-35% from protein, and 20-35% from fat. Online resources such as ‘My Healthy Plate’ can help you create more balanced meals.

Provided your teen does not have any preexisting medical conditions, there isn’t really any substitute for a well-balanced diet. Rather than giving your teen supplements, focus on making sure they drink plenty of water, eat at least two portions of fruit and vegetables per day, and that they opt for nutrient-dense foods over energy-dense foods like whole fruits over fruit juice. It’s also important to make sure your teen combines a healthy diet with regular exercise.

On expat-specific problems faced by teenagers, how can the transition of moving to a new country be less stressful?

Communication can set your child’s mind at ease. Inform them as early as possible about your plans to relocate. Emphasize the fun of discovery while reassuring them that family life won’t change and that they can always keep in contact with friends back home. After the move, try to re-establish familiar routines such as family dinners. Once you have settled, slowly integrate new activities – specifically emphasizing the excitement of your new country and the chance to make new friends. Plan together what you’d like to see and do. Your teen may experience mood changes but remember that this is normal; let them express themselves openly during the transition. After all, relocating to a cosmopolitan city like Shanghai is a unique opportunity for your teen to transition smoothly into adulthood.

While sex education at school is helpful, it isn’t always enough. Discussions should focus on prevention but don’t have to be actively planned; they can happen spontaneously at teachable moments in the home such as discussing the news.

Teenagers often resist getting support due to embarrassment. As parents, it is important to reassure them that seeking help is a problem-solving skill and not a shortcoming.

Jiahui Health
Jiahui’s Teen Health Program is the first in Shanghai to offer specialized clinical services exclusively for adolescents:

Phone: 400-868-3000

Web: www.jiahui.com/en
WeChat: Jiahui-Health-Eng