Following my Newsletter on how puberty in boys can be humorous, it’s essential to address these six habits that boys need to ensure their bodies and minds stay healthy during and after puberty.

1.      Eight to nine hours of sleep – along with your son's body growing- his brain is also going to transformational growth and development. Quality sleep ensures that his pre-frontal lobe gets the rest and regeneration to develop to its full potential. To ensure his sleep is restful, he should have no electronics at least an hour before bedtime, plus his room should be empty of all electronics (phones, Laptops, TVs, etc.). This can have dramatic effects on a teenager’s life, impacting their mental well-being and increasing their risk of depression, anxiety, and low self-esteem. It can also affect academic performance at school.

2.      Water - Seven (8oz/ea.) glasses of water daily or at least 56 ounces. Due to the fact their bodies are growing so fast, dehydration is a factor. Water slows down hunger pains. When hydrated, they can learn and focus, and short-term memory improves. Note: Drinking soda, milk, or juice does not count as water intake. PS Make sure your tap water is fit to drink.

3.      Exercise - Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions such as heart disease. The CDC recommends sixty minutes of exercise a day.

•   Brisk walking, running, swimming, cycling, roller skating, jumping rope, dancing, hiking, soccer, trampoline, swimming.
  

 4.      Nutrition – I know this topic can be challenging for parents due to their hectic schedules and finicky eaters. Nonetheless, tweens and teens need healthy food for healthy growth and development.  Their bodies are going through a dynamic transformation, as well as their brains. The youth today are struggling with stress and anxiety, and proper nutrition can support and eliminate those issues.

a.      Most of their diet should be vegetables, fruits, and whole grains containing fiber. Fiber supports a healthy digestive system, which impacts health and a clearer skin.

b.      Protein- chicken, turkey, fish, eggs, beans, nuts, tofu (if possible, free-range products decrease hormones and antibiotics). PS: Steak, hamburger, hotdogs, and bacon eat in moderation.

c.       Milk or milk substitutes, yogurt, hard cheeses,

d.      Junk food in moderation.  Coke and Pepsi contain Phosphoric Acid, which can affect bone growth.

5.      Less Electronics- Overuse of electronics can affect brain growth and development. Resource: Screenagers and Common Sense Media, Research Brain Development, Top Ten parental controls

a.      No electronics in the bedroom at night.

b.      Parental controls

c.       Unplug, go outside, get some exercise  

d.      Create a parent-teen electronic use contract.

e.      Help your child understand the challenges of IG, Snapchat and TikTok.

6.      Emotional mood swings. Tween and teen years can sometimes be challenging, and emotions get out of control. Come up with a plan with your child to create a positive outcome.

a.    Be Understanding and lighten their load.  

b.    They require sleep and nutrition, give them a break, chill with friends, have special family time (unplugged), and exercise.

c.    Less judging and fixing, more active listening, and helping them to think critically.

I can imagine reading through these six tween boy habits eems daunting. Take it slow. Take one habit at a time. Establishing habits that stick usually takes a month. Congratulate yourself for success.