Youth and the Importance of Physical and Mental Health

The most essential part of any nation’s workforce is the youth. The idea is that putting money into health, education and rights can bring about a substantial socioeconomic improvement with a significant young population. It’s no wonder that today’s young people will become creators, innovators, builders and leaders of the future.

There are around 1.8 billion teenagers and youngsters between 10 and 24 worldwide. Investing in their health and education could transform their lives and positively affect their society and economy. India is currently one of the youngest nations, having over sixty per cent of its population working (15-59 15 to 59 years old) and more than 54 per cent of the population under 25. Its average Indian population is projected to be 20 by 2020, compared with 40 years in the US, 46 in Europe, and 47 in Japan. This advantage in population gives India the Indians an edge over countries in terms of demographic dividends. Today’s youth are increasingly anxious and working hard to fill the gaps.

Youngsters Health and Nutrition

The following are the major health issues adolescents experience:

Injuries and Wounds

Adolescents are highly prone to injuries that are not intentional. Traffic accidents have claimed numerous lives in recent years. Sadly, a lot of them were innocent cyclists and pedestrians. To move forward as responsible citizens, we should adhere to the laws for road safety that enhance road safety laws.


The incidence of violence in the home is nearly 1/3 of all male adolescent deaths in low and middle-income countries worldwide. Violence against people is among the top causes of death among young people around the world. Its significance varies widely according to the location of the world.

Mental well-being

There are a variety of factors that affect the mental health and well-being of children. The effects of violence, isolation, and living in fragile and subhuman situations can increase one’s risk of developing mental health issues. If you don’t address these, it could lead to psychological health problems that can last throughout adulthood, affecting a person’s physical and mental well-being and hindering the ability to live whole and fulfilling lives as adults.

Nutritional deficiencies

The anaemia condition caused by iron deficiency is prevalent among young people, particularly females. Folic acid and iron supplementation is feasible to promote health before teenagers become parents. Additionally, regular hygiene is the requirement of the day to avoid micronutrient deficiencies.

Healthy eating habits that are formed during the adolescent years are essential to healthy living into adulthood. Reducing the marketing of foods high in saturated fats, trans-fats, free sugars or salt and increasing access to healthy food choices is crucial for all people, especially youngsters and teens.

Malnutrition and obesity

Many girls and boys in the developing world are in a state of malnutrition, at risk of developing diseases and death before age. On the other side of the scale, the number of teens who are obese or overweight is increasing in high and middle-income countries. Diarrhoea, low respiratory tract infection (pneumonia), and meningitis are among the top three reasons for the death of adolescents.

Physical exercise

Adolescents gain enormously from exercise in many aspects, including the health of their cardiorespiratory system, bone health, muscle fitness and maintaining a healthy weight, and psychosocial and mental health. According to the World Health Organization, adolescents engage in at least 60 minutes of moderate to vigorous physical activity daily, including playing games, sports and exercises (such as walking or cycling).

Calories in a Balanced Diet

Human creatures require different amounts of calories to keep active and at the weight of a healthy person. The amount of calories you need depends on whether you’re gender-neutral, your genetics and age, height and weight, if you’re still growing and active, and the level of activity you have, which can change daily.

Be aware of the quantity and kinds of foods and drinks you drink are part of healthy eating. Young people should supplement their diet by eating fruits, vegetables, fat-free or low-fat dairy products, whole grains, and low-fat protein food against foods loaded with salt, sugar and unhealthy fats.

Fruits and Vegetables

A quarter of your meal should consist of vegetables and fruits. The dark greens, the reds and orange veggies are high in vitamins like calcium, vitamin C and fibre. Incorporating spinach and tomatoes or any other leafy salad greens is an easy method to increase the amount of vegetables you eat.


Instead of refined cereals like white bread and white rice, go for whole grains like whole wheat bread and brown rice, whole-grain cereal, and oatmeal.


Get more protein by eating lower-fat, lean poultry, turkey, and other protein-rich food items like eggs, seafood, nuts, beans, and tofu.


Strengthen your bones by drinking low-fat or fat-free If you’re unable to take lactose (the sugar found in milk that can trigger stomach pain or gas), choose dairy products that are lactose-free or calcium-fortified milk. You can also try low-fat or fat-free dairy products as part of a healthy diet.


Fat is a vital element of your diet. Fat helps build and develop your body and the well-being of your skin and hair. However, fats are richer in calories per gram than carbohydrates or protein, but some are harmful. Certain fats, like liquid plant oils at room temperature, are more beneficial than others. Avocados, olive seeds, and seafood like tuna and salmon are rich in good fats.

Say No to Sugar Substitutes

Naturally sweet fruits. Other food items, like baked desserts and ice cream, as some drinks have sugars added to boost the sweetness. These sugars are calories but do not contain any nutrients or fibre. Limit your intake to 10 per cent of calories from sugars added to food and drinks daily. Opt for an apple or a banana as an alternative to a sweet treat.

Get Enough Rest

It is challenging to sleep enough, mainly if you work an occupation, are responsible for caring for younger siblings or take part in other activities after school. In addition, getting enough sleep, eating well and engaging in enough physical activity is vital to stay healthy. To perform at a high level in the classroom and at work, drive safely, and avoid getting sick, it is essential to get adequate sleep. It is possible to become depressed and angry If you don’t get enough rest. While further research is needed, certain studies have shown that lack of sleep can cause weight growth.

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