1. Eat various foods and in moderation – there’s no such thing as bad or good foods, there’s only a bad and good diet. All foods will be able to fit-in your diet, it’s just the quantity and how frequent you eat, which is important. Foods which have high percentage of fats like chips, chicken nuggets and fried noodles should be eaten frequently and in balance with low fatty foods. You shouldn’t forget being moderate. When 2 pizza slices already fill you, don’t go for another one.

2. Keep working up – the workout can help you to sweat and breath harder, in order to make you feel and look best. Start up with some warm-ups, it stretch your muscle. Then a 20-minute aerobic exercise like swimming, dancing and running. After that, you cool down by deep breathing and stretching.

3. Eat your breakfast – you cannot start your day with no breakfast. You should understand that when you eat breakfast, it boost up your attention and concentration level. Research shows that when you eat breakfast, it helps in controlling your weight. A breakfast tip: you select a menu which is easy and quick to do like cereals, if you’re leaving so early, tryout doing breakfast like fruit & rolls.

4. Increase your iron – as we all know, iron had been considered as a very important source found in red meat, tofu, beans and a lot more. They are excellent for physical activities, concentration and schoolwork. The body can absorb iron found at animal food than that found at plant food. Tips: lime and orange juice can increase the absorption of iron but coffee and tea reduces absorption.

5. You need to drink lots of water or fluids – the minimal amount of fluid per day should be 8 glasses and increase it when it is hot. Drinking water will always be an excellent choice, although, you can always choose another type of fluids like tea or orange juice.

6. Get yourself moving – it will be easy to become physically fit through day to day routines. By riding a bicycle, walking or jogging with your friends will be fun. Take 10 minutes activity, get yourself a break, do some walking on stairs, warming up exercises.

7. Have a smart snack – this is a nice way for refueling. Choose your snack from the different basic food groups; it includes cereals, apple, rice cracker and a lot more.

8. Boost up calcium – your teeth and bones needs a lot of calcium, most especially if you’re in the preteen and teenage years, during the time that bone growth is high. The source of calcium will be dairy food and milk like ice cream, hard cheese, cottage cheese, tofu and yogurt contains calcium. Then green leafy vegetable, millet and sesame seed, it’s also a good source of calcium. Tip: be very sure that you’ll have sufficient calcium, take three servings of a calcium rich foods on a daily basis.

Mood swings and occasional blues are quite frequent among teenagers. However, when it points to teen depression, the symptoms are quite different from the usual one. Depression can really be serious and even annihilate the essence of the overall personality of a teenager. This ultimately may fallout in a sense of sadness, despair and anger. Expert professional advice and early treatment will help you a lot to face this problem.

To detect teen depression signs at early stages, it is important to learn all the major symptoms a teenager can have when he or she is going through teen depression. One good way of curing the condition in the early stage is to talk. Teenagers may undergo a lot of pressures like changes of puberty, bad relation among parents, non-cooperative friend circle, and many more which can be cured only with fruitful discussions.

However, here you can find certain symptoms that you need to observe for in order to recognize teen depression, but it is very significant to be able to distinguish between depression and moodiness among your teen in order to protect the individual from undergoing any further problems.

• Hopelessness, sadness, frequent crying.

• Hostility, agitation

• Irritability, anger

• Withdrawal from family and friends, attempts on running away from home.

• Restlessness, loss of attention in enjoyable activities

• Sudden changes in sleeping and eating habits

• Feeling of worthlessness and guilt

• Fatigue, difficulty in concentrating, lack of energy and persistent boredom

• Self abuse, self destructive behavior, self injury, frequent fearfulness

• Thought of death and committing suicide

• Poor communication, criticizing others, difficulty in upholding relationships

• Low self-esteem, extreme sensitivity to failure, particularly self critical

• Alcohol or drug abuse

• Poor performance and frequent absence in school

Medical experts have shown that early diagnosis and regular medical treatment will surely help in curing this teen disorder. Therefore, you need to aware of the symptoms stated above and keep finding them in your teen.

There are warning signs of the impending danger but in most cases the parents ignore it. In case the parents are more vigilant then at the outset itself the parents can discover it and nip it off. The few warning signs are –

1. The child will start becoming aloof and at the slightest of provocation tends to become violent. They will feel comfortable to be in their closed door room and would not like to attend any sorts of family events.

2. The second most seen sign is the child will start hiding things from you and behaves in a secretive manner. You may notice his quick reflex trying to hide things from you when you will enter his room all on a sudden.

3. The child will be in need of more money and tends to take cash from your wallet or purse without asking you.

If you are able to recognize the signs and deal with the problem at the very beginning then you can save your child from becoming a victim of drugs. You should identify the problem and talk to your child. It is very essential for every parent to win the confidence of their children so that incase of any problem you will be the first person whom they will turn to.