Natural high for teens

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Teens and tweens lead a busy life, and that life can wear them out. Most of us have seen young people guzzling caffeine-packed energy drinks. Montreal dépanneurs are even selling energy pills.

Many energy products are marketed directly at kids, who may see them as a means to stay awake and alert. They may even be conceived as a way to get better marks or even to be more outgoing at parties. Designer drugs too, can be seen as a way for weary youth to maintain a high energy level.

It is important for parents to educate children about the health risks associated with these practices, and to teach them to rely on safer alternatives that will provide a natural high.

Healthy habits for a natural energy boost

1) Eat well, exercise and get fresh air

Canada's Food Guide recommends that young people eat frequent, small meals and snacks. Much of what is marketed as convenient school snacks is heavy on refined sugar, salt and fat. Smart snacks include raw fruits and vegetables, low fat cheese and yogurt, and whole grain products. Remember to pack a water bottle, and encourage your kids to drink often while at school or out at play.

Are your kids active enough? Chances are if you have to ask, the answer is no. Canada's Physical Activity Guides recommend that children and youth engage in a minimum of 30 minutes a day of moderate and vigorous activity - but they encourage young people to gradually build their activity level up to 90 minutes a day.

Quebec students get two hours per week of physical education in school - about 30 minutes, four times a week. Remember that outdoor time at recess and lunch can be spent milling around in the yard, or can be cancelled due to inclement weather. Both primary and secondary students need to have time for physical activity outside of school hours, ideally through a combination of unstructured and structured activities.

2) Get a good night's sleep

Kids need about ten hours of sleep each night. If homework or extra-curricular activities are keeping kids up too late, they have good reason to be tired the next morning. Teach kids to manage their time wisely, and to prioritize activities. Getting homework done is more important than watching TV or playing video games.

Parents can help by making sure homework is done in a reasonable amount of time for the child's grade level, and by eliminating distractions such as TV, video games and phone calls during homework and at bed time. 

Remind busy teens to limit after school activities to avoid over-committing themselves. Lunchtime clubs and sports can help to maximize time available for activities. Drop-in activities are also a good idea. A good rule of thumb is not to commit to more than two regular extra-curricular activities.

3) Teach by example

Kids learn by example. Parents who model a healthy lifestyle and who limit their commitments so they can get enough sleep, will find their children follow suit. When Mom and Dad are feeling weary, reaching for a nutritious snack or taking a nap teaches kids healthy habits. A cup of coffee or tea now and again in moderation is fine, but if kids see their parents burning the midnight oil with an oversized mug in hand, they'll learn to reach for the caffeine crutch too!        

For more info about energy drinks, exercise & nutrition:

• Behind the hype: Energy drinks
• Canada's food guide
• Canada's physical activity guidelines for children and teens
• Energy drinks: A guide for teens
• Safe use of energy drinks