Your Health, your Way!

Adolescence brings dramatic physical changes as your body develops and matures. These changes, combined with social pressures and media influences, can significantly impact how you feel about your appearance and yourself. Developing a healthy body image and strong self-esteem during these years is vital for long-term well-being.

Understanding Body Image
Body image is how you think and feel about your physical appearance. It’s important to understand that bodies come in all shapes and sizes, and there is no single “ideal” body type despite what social media, advertising, or peer pressure might suggest. Your worth as a person has nothing to do with how closely you match unrealistic beauty standards. Everyone’s body develops at different rates and in other ways—this diversity is entirely normal and healthy.

The Impact of Social Media and Comparison
Social media platforms are filled with filtered, edited, and carefully curated images that don’t reflect reality. Comparing your everyday appearance to these unrealistic standards can harm your self-esteem and body image. Remember that what you see online is often far from authentic. People share their best moments and most flattering angles, not the whole reality of their lives and bodies.

Building Positive Body Image
Focus on what your body can do rather than just how it looks. Your body allows you to run, dance, hug friends, create art, play music, and experience the world. Appreciate your body for its strength and capabilities. Practice speaking kindly to yourself—challenge negative self-talk and replace it with neutral or positive observations. Would you talk to a friend the way you sometimes speak to yourself? Treat yourself with the same kindness you’d offer others.

Surround yourself with people who make you feel good about yourself and who value you for who you are, not how you look. Unfollow or mute social media accounts that make you feel inadequate or trigger unfavourable comparisons. Instead, follow accounts that promote body positivity, diversity, and authenticity.

Developing Healthy Self-Esteem
Self-esteem is your overall sense of personal worth and value. Healthy self-esteem comes from recognising your strengths, accepting your imperfections, setting and achieving personal goals, and maintaining meaningful relationships. It’s not about being perfect or always feeling confident—it’s about treating yourself with respect and recognising your inherent value regardless of your appearance, achievements, or what others think.

Develop your identity beyond physical appearance by exploring your interests, values, and passions. What are you good at? What do you care about? What makes you unique? Your personality, talents, kindness, humour, creativity, and character are far more important than physical appearance when it comes to genuine self-worth and meaningful connections with others.

When to Seek Help:
If negative body image is significantly affecting your daily life, relationships, or eating habits, it’s essential to seek help. Warning signs include obsessive thoughts about appearance, extreme dieting or exercise, avoiding social situations due to body concerns, or symptoms of eating disorders. Speak to your GP, school counsellor, or contact eating disorder support services. Early intervention makes a significant difference.

Building Body Confidence:

• Write down three things you appreciate about your body each day
• Wear clothes that make you feel comfortable and confident
• Engage in physical activities you enjoy, not as punishment but for fun and wellbeing
• Challenge appearance-focused comments, even when well-intentioned
• Remember that your body will continue changing throughout your life—that’s natural
• Seek out diverse representations of bodies in media and celebrate different body types

The relationships you form during your teenage years—with friends, family, romantic partners, and others—play a crucial role in your emotional development and wellbeing. Learning to build and maintain healthy relationships is one of the most important skills you can develop.

What Makes a Relationship Healthy?
Healthy relationships, whether friendships or romantic partnerships, are built on mutual respect, trust, honesty, and communication. In a healthy relationship, both people feel valued, supported, and able to be themselves. There’s equality in decision-making, and differences are resolved through respectful discussion rather than manipulation or aggression. Healthy relationships enhance your life and wellbeing rather than draining or diminishing you.

Friendships That Support You
Good friends accept you for who you are, support your goals and values, and make you feel better about yourself rather than worse. They respect your boundaries, keep your confidences, and are there for you during both difficult and good times. It’s natural for friendships to evolve during teenage years as people grow and change—this doesn’t mean there’s something wrong with you or them. Quality matters more than quantity when it comes to friendships.

Navigating Romantic Relationships
Romantic relationships during adolescence are a regular part of development and provide opportunities to learn about intimacy, communication, and what you want in a partner. Healthy teen relationships involve mutual respect, trust, honesty, and appropriate boundaries. You should never feel pressured to do anything that makes you uncomfortable, whether that’s physical intimacy, sharing personal information, or changing who you are to please someone else.

Take relationships slowly and get to know someone as a friend first. Maintain your individual identity, interests, and friendships outside the relationship—healthy couples don’t isolate themselves from others. Communicate openly about your feelings, needs, and boundaries, and respect your partner’s as well. Remember that it’s okay to end a relationship that isn’t working or that no longer feels right.

Recognising Unhealthy Relationships
Warning signs of unhealthy relationships include one person trying to control the other’s behaviour, appearance, friendships, or activities. Other red flags are disrespect, dishonesty, jealousy, possessiveness, pressure to engage in activities you’re uncomfortable with, verbal put-downs or insults (even if passed off as “jokes”), physical aggression, isolation from friends and family, or making you feel afraid, worthless, or constantly anxious.

If you’re experiencing any of these signs, it’s not your fault, and you deserve better. Talk to a trusted adult, school counsellor, or contact support services for help leaving an unhealthy relationship safely. Remember that emotional abuse is just as severe as physical abuse, and you don’t have to tolerate mistreatment in any form.

Digital Relationships and Online Safety
Much of teenage social life now takes place online, bringing both opportunities and risks. Be mindful about what you share online—once something is posted, you lose control over it. Don’t share personal information, intimate images, or location details with people you don’t know well. Be aware that people online may not be who they claim to be. If someone online makes you uncomfortable, asks for inappropriate information or images, or tries to isolate you from offline relationships, tell a trusted adult immediately.

Building Healthy Relationships:

• Communicate clearly and honestly about your feelings and needs
  Listen actively when others share with you
• Respect boundaries—yours and others’
• Apologise when you’re wrong and forgive when appropriate
• Maintain your individual identity and interests
• Support your friends’ and partner’s goals and well-being
• Recognise that you can’t change or “fix” another person

Mental health is just as important as physical health, yet it’s often misunderstood or overlooked. The teenage years can be particularly challenging for mental well-being due to hormonal changes, social pressures, academic stress, and the process of developing your identity. Understanding mental health and knowing when to seek help are essential life skills.

What Is Mental Health?
Mental health encompasses your emotional, psychological, and social well-being. It affects how you think, feel, and act, and influences how you handle stress, relate to others, and make decisions. Good mental health doesn’t mean being happy all the time—it means having the resilience to cope with life’s challenges, the ability to manage your emotions, and the capacity to maintain meaningful relationships. Mental health exists on a continuum, and everyone’s mental well-being fluctuates throughout their life.

Common Mental Health Challenges for Teenagers
Many teenagers experience anxiety, which might manifest as excessive worry, panic attacks, social anxiety, or specific phobias. Depression can cause persistent sadness, loss of interest in activities you once enjoyed, changes in sleep or appetite, low energy, difficulty concentrating, and feelings of worthlessness or hopelessness. Some teens struggle with eating disorders, self-harm, obsessive-compulsive behaviours, or trauma responses.

It’s crucial to understand that mental health challenges are not a sign of weakness, a character flaw, or something you can “snap out of.” They’re legitimate health conditions that require understanding, support, and often professional treatment. Mental health problems are common—you’re not alone, and help is available.

Recognising When You Need Help
Everyone has difficult days, but there are sure signs it’s time to seek professional help. These include persistent feelings of sadness, hopelessness, or emptiness lasting more than two weeks; overwhelming anxiety or fear that interferes with daily activities; significant changes in eating or sleeping patterns; withdrawal from friends and activities; declining academic performance; thoughts of self-harm or suicide; using alcohol or drugs to cope; or feeling unable to control your emotions or behaviour.

Trust your instincts—if you feel like something isn’t right, it’s worth discussing with someone who can help. Early intervention makes treatment more effective and prevents mental health challenges from escalating.

Breaking the Stigma
Unfortunately, stigma surrounding mental health still exists, which can prevent teenagers from seeking the help they need. Some people mistakenly believe that mental health problems are a sign of weakness or that you should be able to handle everything on your own. This is absolutely false. Seeking help for mental health is a sign of strength and self-awareness, just as you would see a doctor for a broken bone or infection.

You can help break the stigma by talking openly about mental health, supporting friends who are struggling, challenging stereotypes and misinformation, and remembering that mental health is a normal part of overall health that deserves attention and care.

Taking Care of Your Mental Well-being
While professional help is essential for mental health conditions, there are also daily practices that support mental well-being. These include maintaining regular sleep patterns, staying physically active, eating nutritious foods, limiting alcohol and avoiding drugs, practising stress management techniques, staying connected with supportive people, engaging in activities you enjoy, and being kind to yourself.

Develop healthy coping strategies for difficult emotions rather than avoiding them or turning to harmful behaviours. This might include talking to someone you trust, journaling, creative expression through art or music, spending time in nature, or using relaxation techniques. Remember that asking for help is a healthy coping strategy, not a last resort.

Where to Get Help:

• Talk to your GP: They can assess your concerns and refer you to appropriate services
• School counsellor or nurse: Many schools provide mental health support
• Childline: 0800 1111 (free, confidential support for under-19s)
• The Mix: 0808 808 4994 (support for under-25s)
• SHOUT Crisis Text Line: Text SHOUT to 85258 (24/7 crisis support)
• Samaritans: 116 123 (24/7 emotional support)
• Young Minds: Text YM to 85258 or visit youngminds.org.uk

Adolescence is a period of rapid growth and development, second only to infancy in terms of physical changes. Your nutritional needs during these years are higher than at any other time in life. Proper nutrition supports not just physical growth but also brain development, energy levels, immune function, mood regulation, and long-term health.

Why Teen Nutrition Matters
During adolescence, you’ll experience your final growth spurt, develop increased muscle and bone mass, and undergo significant hormonal changes. Your brain is also still growing, particularly the areas responsible for decision-making and emotional regulation. All of these processes require adequate nutrition. The eating habits you establish now can influence your health for decades to come, affecting your risk for conditions like heart disease, diabetes, and osteoporosis later in life.

What Your Body Needs
Teenagers need a balanced diet that includes carbohydrates for energy, protein for growth and repair, healthy fats for brain function and hormone production, vitamins and minerals for numerous bodily processes, and adequate hydration. Focus on eating a variety of whole, minimally processed foods rather than obsessing over specific nutrients or following restrictive diets.

Key Nutrients for Teens
Iron is crucial, especially for teenage girls who lose iron through menstruation. Iron deficiency can cause fatigue, difficulty concentrating, and weakened immune function. Good sources include lean red meat, poultry, fish, beans, lentils, fortified cereals, and dark leafy greens. Consuming vitamin C-rich foods alongside plant-based iron sources improves absorption.

Calcium and vitamin D are essential for building strong bones during this critical period of skeletal development. Most bone mass is accumulated during adolescence, so inadequate calcium now increases the risk of osteoporosis later. Include dairy products, fortified plant milks, leafy greens, and tinned fish with bones (like sardines) in your diet. Vitamin D comes from sunlight exposure and foods like oily fish, eggs, and fortified products.

B vitamins, particularly folate, support rapid cell growth and brain development. Sources include whole grains, leafy greens, beans, and fortified cereals. Omega-3 fatty acids, found in oily fish, walnuts, flaxseeds, and chia seeds, support brain health and mood regulation.

Building Healthy Eating Patterns
Eat regular meals and snacks throughout the day to maintain stable energy and blood sugar levels. Skipping meals, especially breakfast, can affect concentration, mood, and academic performance. Include a variety of foods from all food groups—fruits, vegetables, whole grains, proteins, and dairy or alternatives. Aim for colour and variety on your plate.

Stay hydrated by drinking water throughout the day. Limit sugary drinks like fizzy drinks, energy drinks, and sweetened teas, which provide empty calories without nutrition and can contribute to tooth decay and weight gain. Be mindful of caffeine intake—while moderate amounts are generally safe, excessive caffeine from energy drinks or coffee can interfere with sleep, increase anxiety, and affect developing bodies.

Navigating Food Challenges
Busy schedules make healthy eating challenging, but planning helps. Pack nutritious snacks like fruit, nuts, yoghurt, or sandwiches. When eating out or having takeaway, look for options that include vegetables and lean proteins, and watch portion sizes. Fast food is fine occasionally, but it shouldn’t be your primary diet.

Many teenagers struggle with body image and may be tempted by restrictive diets or unhealthy weight control methods. Extreme dieting, skipping meals, or eliminating entire food groups can deprive your growing body of essential nutrients and may lead to eating disorders. If you have concerns about your weight, speak with your GP or a registered dietitian who can provide safe, evidence-based guidance.

Special Considerations
If you follow a vegetarian or vegan diet, you can absolutely meet your nutritional needs with careful planning. Pay particular attention to protein, iron, calcium, vitamin B12, vitamin D, and omega-3 fatty acids. Consider speaking with a dietitian to ensure you’re getting all necessary nutrients.

Athletes or very active teens have increased energy and protein needs. Fuel your body adequately before and after exercise, stay well-hydrated, and don’t restrict food intake in an attempt to achieve a specific body type for your sport. Sports nutritionists can provide specialised guidance for athletic performance.

Practical Nutrition Tips:

• Start your day with breakfast that includes protein and whole grains
• Keep healthy snacks accessible—fruit, nuts, yoghurt, cheese, wholegrain crackers
• Fill half your plate with vegetables and fruit at meals
• Choose whole grain options when possible—brown rice, wholemeal bread, oats
• Include protein at each meal—meat, fish, eggs, beans, lentils, tofu, dairy
• Limit processed and ultra-processed foods high in sugar, salt, and unhealthy fats
• Listen to your body’s hunger and fullness cues—eat when hungry, stop when satisfied
• Enjoy treats in moderation without guilt—all foods can fit in a balanced diet

Moving Forward with Confidence

The teenage years are complex, challenging, and full of potential. By developing skills to manage stress, building a positive body image, fostering healthy relationships, prioritising mental health, and nourishing your body correctly, you’re laying the foundation for a healthy, fulfilling adulthood.

Remember that it’s okay to struggle sometimes—everyone does. What matters is recognising when you need support and being willing to reach out. Whether you’re navigating these years yourself or supporting a teenager, know that help is available, change is possible, and these years are just one chapter in a much longer story.

Be patient with yourself, celebrate your progress, surround yourself with people who support you, and don’t hesitate to ask for help when you need it. You’re capable of far more than you might realise.

Additional Resources:

• NHS: www.nhs.uk/live-well/healthy-body/best-way-to-wash-teenage-skin (comprehensive teen health information)
• The Mix: www.themix.org.uk (support for under-25s on any issue)
• Young Minds: www.youngminds.org.uk (mental health support and information)
• Brook: www.brook.org.uk (sexual health and wellbeing for under-25s)
• BEAT: www.beateatingdisorders.org.uk (eating disorder support)
• Childline: www.childline.org.uk (confidential support service)