Filed under: Teens
Fall sports are under way for many adolescent athletes, making it important for teens to know what and when to eat and drink to be at their best. HPRC has created a resource—“Fueling the Adolescent Athlete”—to help your adolescent athlete fuel his or her body for optimal performance. This table provides general guidelines for what teens need to drink and eat before, during, and after practice or workouts.
Staying hydrated goes hand in hand with peak performance. But knowing whether you are hydrated can be difficult. Check out this urine color card from the U.S. Army Public Health Command to get an idea of what to watch out for. And see if your child’s school has the chart posted in the locker rooms and nurse’s office.
For more adolescent and family nutrition information, check out HPRC’s Family Nutrition section.
Physical fitness is important at any age, and it’s especially important that children begin leading healthy, active lifestyles early on. Regular exercise for kids can build strong muscles and bones and promote overall health. Exercise can also boost kids’ self-esteem, improve sleep, and stimulate learning in school. But do you know what kinds of exercise your children or teens should be doing? Check out HPRC’s Answer, “Put some fun in your children’s fitness,” to find out.
We all know the importance of communicating with our kids, but sometimes it’s hard to know what to say—particularly around issues such as sex, tobacco, alcohol, and drugs. Healthfinder.gov (from the U.S. Department of Health and Human Services) has tips for how parents can talk to their kids about:
- Healthy relationships
- Tobacco, alcohol, and drugs
Having open communication lines with kids and teens is important for healthy development. For more information on maintaining or strengthening your family check out HPRC’s Family & Relationships domain.
The trend of adding caffeine to new food products has led the FDA to take another look at caffeine regulations. In particular, they have decided to look into caffeine being added to foods, as reported in this Consumer Update. The FDA approved the addition of caffeine to colas (specifically) in the 1950s, but the addition of caffeine to foods and beverages popular with children and adolescents, such as waffles, chewing gum, and energy drinks, has prompted them to take a fresh look at the possible impact of caffeine on children and adolescents’ health.
Currently, the FDA has not set a safe amount of daily caffeine consumption for children. Medical professionals discourage any caffeine consumption and state that children and teens should take in no more than 100 mg of caffeine per day. To put that in perspective, an eight-ounce cup of coffee typically contains about 100 mg (or more), and the most popular caffeine-containing sodas contain around 30 to 55 mg in a 12-ounce can (a 12-ounce soda cannot contain more than 68 mg of caffeine). Not knowing how much caffeine and other stimulants are contained in the drinks and foods children eat is a concern. In the meantime, for a better understanding of the effects of caffeine, read this article from the American Academy of Pediatrics.
In this fifth and final week of strategies you can use to help your children and teens weather the deployment of a parent, we take a look at how you can use the experience to strengthen your family.
Week #5 tips: Honor the family strengths.
- Deployment and reintegration can be times of family strength and growth. Look at these as opportunities to practice new roles and routines that can be helpful as your family adapts to the challenges of deployment and reintegration.
- Recognize the growth of your adolescent when you return from your deployment. Many teens feel like they’ve matured during their parent’s absence and feel hurt when this goes unacknowledged. In fact, acknowledging and communicating growth and transformations for each member of the family can be a great family activity to build positive relationships.
Children grow and change over the course of a deployment, and service members can sometimes miss events and milestones. Here are some practical strategies you can keep in mind during reintegration to help your children and teenagers.
Week #4 tips: Strategies you can use during reintegration.
- When a deployed parent returns, slowly transition the roles and responsibilities of each family member at home, but don’t forget the individual needs of each person as well as the family as a whole.
- Let your children know that you love them unconditionally, but still provide clear expectations and boundaries.
- Brainstorm a list of fun activities to do as a family.
- Devote one-on-one time with each child when you return home in order to get reacquainted with your children.
- Demonstrate how to cope well with emotions. For example, children can be taught emotion management. One tool is called a “feeling thermometer.” Family members can monitor and control their feelings using the picture of a temperature thermometer to manage stress when the temperature is too high.
This week we offer some practical strategies to help you to keep the lines of communication open with your teens about deployment and post-deployment reintegration.
Week #3 tips: Maintain open communication with your teenager.
- The most important strategy to use especially with teens is to maintain open communication about concerns, emotions, and questions.
- Encourage your teens and children to speak out about their thoughts and feelings to their loved ones. It not only helps manage their emotions, but it also helps foster closer family relationships.
- Stay close to your teen or child while you are deployed using the technology they love: smartphones, Twitter, Facebook, email, etc.
- Reinforce your teenager’s growing autonomy while you rebuild and maintain your relationship in new and flexible ways. Let your teen choose how much he or she wants to stay in touch; take a hint from how—and how often—they respond to you reaching out.
- You also can encourage your teens and children to create a “scrapbook” of videos, pictures, stories, and relevant events that took place while their parent was deployed so experiences can be shared during and after deployment.
Here are some additional practical strategies and tips you as a parent can use to help your children and teens cope with deployment and the post-deployment reintegration process.
Week #2 tips: Easing deployment and reintegration
- Before deployment: If you’re being deployed, try recording your own audio books so your child can listen to your voice during your deployment. This also will help your child stay connected to you by continuing family routines such as reading before bed.
- During deployment: Depending on their age, kids don’t understand timeframes as well as adults do. If you continue to remind them of future plans during and after the deployed parent’s return, it will help them deal with the separation and reunion.
- Try referring to the deployed parent’s absence as work instead of just saying that he or she is gone. This helps children realize that the absent parent didn’t simply choose to leave them, which could make for a better reunion.
- Before the deployed parent returns, talk about what issues to address when he or she does. And plan activities you can share together.
- Throughout the deployment cycle: Be aware of mental health symptoms for children of all ages. If needed, join your children or teenagers in group counseling; it can be a helpful forum where everyone can discuss experiences, feelings, and thoughts.
Many children and teenagers born and raised in military families learn to adapt to their parent’s deployment and return and become more resilient as a result. However, no family is immune to stress. Learning what strategies work best for your family—and each family member—is important for optimal performance over the long run.
Over the next five weeks, HPRC will suggest some practical strategies that you can use as a parent to help your children and teens to cope with deployment and post-deployment reintegration.
Week #1 tips: Try talking with your child about any phase of deployment.
- Help your children stay in touch with their deployed parent—whether through phone calls, videos, or email. Keeping the absent parent up-to-date with events on the home front helps make the homecoming easier.
- Talk about changes that occur during deployment. If your child doesn’t want to talk, encourage expression through playing or drawing.
- Allow and encourage your children to ask any questions they may have regarding deployment—before, during, and after—and give them open, honest, and age-appropriate answers.