4 healthy habits Native youth can embrace
Developing healthy habits as a young person is one of the best public health prevention techniques for communities. Maintaining a healthy diet, participating in sports and getting good sleep all contribute to a person’s overall wellness. It is especially true for adolescents, who continue to develop mentally and physically during their tween and teenage years.
According to the National Congress of American Indians, American Indians have one of lowest life expectancies in the U.S. This is likely caused by many reasons, inequities, and injustices over generations. One method for pushing back on stats like these is through intervention at an early age.
Below are four healthy habits and interests Native youth can embrace that will set them up for long-term health.
Find healthy foods you love.
It might sound repetitive, but eating well is one of the most life-changing habits a young person can embrace. Due to the high consumption of added sugars found in foods and drinks like cookies, ice cream, and sugar-sweetened beverages, many Americans experience health problems. Unfortunately, Native Americans experience one of the highest rates of heart disease and diabetes in the nation. Some traditional Native American foods are nutritious and easy to include in everyday recipes. Examples include bison and turkey, quinoa, wild rice, and chia seeds. Home-cooked meals are often healthier than pre-packaged foods because they lack harmful preservatives and excess sugars and fats. The Centers for Disease Control and Prevention (CDC) explains that eating a well-balanced diet as a child supports muscle development, strengthens bones, bolsters brain development, and helps digestive systems function properly.
Take time to dance.
Exercise can happen in many ways. Running, climbing, swimming, and even playing group sports get bodies moving and improve health outcomes. The Substance Abuse and Mental Health Services (SAMHS) and the National Institute of Health (NIH) explain that physical activity can also help young people navigate mental health issues such as anger management, anxiety, and depression. One of the most enjoyable ways to practice exercise is through dancing. Social dances are significant parts of some American Indian and Alaska Natives cultures. Dancing can reduce the risk of heart disease, improve muscle tone, strength, coordination, agility and flexibility. Moreover, it can enhance self-esteem, cognitive conditions, and social skills.
Read more.
Did you know that reading can help improve your life expectancy? It’s true! According to the National Alliance on Mental Illness (NAMI), reading can also reduce stress by lowering heart rate and alleviating muscle tension. It can help ease depression symptoms, prevent age-related cognitive decline, build vocabulary and increase a person’s ability to empathize with others. Books about Native American culture, for example, can help Native American youth embrace and celebrate their specific culture and heritage. Young Adult book genres offer a wide range of topics for different interests. Reading can reinforce a sense of pride and belonging. Like the number of books and options, the benefits of it are endless!
Water is better.
Last but certainly not least – hydrate, hydrate, hydrate! Drinking water is one of the most important parts of a person’s diet. Dehydration in children can lead to severe complications, including kidney failure and death. According to the Centers for Disease Control and Prevention (CDC), plain water intakes are significantly lower among non-Hispanic White children. In this way, Native American children should embrace drinking water regularly. Water is crucial in regulating body temperature, maintaining a healthy weight, and increasing energy and mental focus. How much? Children 9 and older are advised to drink 8, 8 oz cups of water daily.
Resources:
SAMHSA- Get “active and healthy” for your mental health
National Congress of American Indians
3 recipes that celebrate the incredible foods of Native America
CDC - Benefits of healthy eating
National Institute of Health - Exercise for Mental Health
National Alliance on Mental Health - Reading and mental health
CDC - Get the Facts: Data and Research on Water Consumption