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How to Build Energy in Teen Girls

by Amber Keefer, studioD

Regular physical activity not only boosts energy, but it’s also positive for teens mentally. Conversely, a lack of exercise can cause both physical and mental fatigue. WebMD reports that research suggests regular exercise can lead to an increase in energy and less fatigue. Active teens need more energy, which they can get by taking up exercise and other healthy lifestyle habits.

Persuade your teen to make exercise part of her daily routine. Regular physical activity offers a whole host of healthy benefits. The right mix of activities will make her heart stronger, increase muscle strength, improve flexibility and give her more stamina. The Better Health Channel website notes that teenage girls should get a minimum of 60 minutes of physical activity each day. Teens should also limit sedentary activities to less than two hours every day.

Explain the benefits of drinking water throughout the day. Teens who don’t keep themselves hydrated can feel sluggish. As a general rule, teens should drink 6 to 8 cups of water a day in addition to eating the recommended number of servings of fruits and vegetables, reports the Academy of Nutrition and Dietetics. Teenagers who are active in sports need to drink more.

Suggest that your teen pass on the sodas and energy drinks. Beverages loaded with caffeine can boost her energy, but only until the stimulant leaves her system and lethargy sets in. Fit Teens -- a WebMD medical reference -- says teenagers should consume less than 100 milligrams of caffeine a day. That’s the equivalent of two 12-ounce cans of soda.

Educate your teen about the benefits of eating a healthy diet. Instead of sugary snack foods that will give her a quick -- but short -- burst of energy, offer your teen nutritious low-fat snacks that provide protein and fiber. Teen girls also need more iron than boys -- 15 milligrams each day, says the Centers for Disease Control and Prevention. Otherwise, deficiency can lead to weakness and fatigue.

Recommend your teen take a daily multivitamin. While vitamins and mineral supplements don’t take the place of eating a healthy diet, they can help in the case of nutrient deficiencies. HealthGuide.org reports that according to the Harvard School of Public Health, a daily multivitamin helps ensure a person is getting the required nutrients to keep the body healthy. Your daughter may need dietary supplements if extracurricular activities cause her to miss regular meals. Check first with her doctor.

Encourage your teen to get more sleep. Teens in general need nearly 9 hours of sleep nightly, at a minimum, note child development experts at the Teens Health website. Teens who don’t get enough sleep can feel drowsy throughout the day or have trouble waking up in the morning.

About the Author

Amber Keefer has more than 25 years of experience working in the fields of human services and health care administration. Writing professionally since 1997, she has written articles covering business and finance, health, fitness, parenting and senior living issues for both print and online publications. Keefer holds a B.A. from Bloomsburg University of Pennsylvania and an M.B.A. in health care management from Baker College.

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