Teens in foster care can struggle with managing emotions, impulsivity, and other behavioral issues. It’s important for foster parents to know that things like inadequate sleep and poor nutrition, and can affect teens’ mental and physical health. These things have a direct impact on kids’ mood and behavior.
The good news is that you can help your foster teen improve their emotional and physical health by developing good health habits. Here are some ways that you can help teens develop better health habits.
1 .Teach Them the Benefits of Mindful Eating
Nutrition plays a major role in a teenager’s overall mental health. A study conducted in 2011 found a link between unhealthy eating habits and an increased risk for mental illness, particularly depression. Because foster children are at an increased risk for these issues, it’s important to focus on instilling healthy eating habits for them while in your care. Here are some tips to help you do so:
● Limit processed foods. Sugar, refined carbs, and processed foods should all be consumed in moderation.
● Avoid caffeine. Caffeine is known to cause an increase in anxiety and nervousness when consumed in larger quantities. This fact means you should limit their soda intake as much as possible.
● Choose whole foods. This helps support a healthy body and mind.
● Encourage a nutrient-rich diet. Encourage a diet rich in healthier options like lean protein, leafy greens, nuts, fruits, and vegetables.
● Provide options. If your teen is resistant to making such changes to their diet, try giving them healthy options to choose from. They may be more inclined to modify their diet if given a choice. Take your foster child to the grocery store and let them pick out a few healthy snacks for the week.
● Get them involved in meal planning. Another great way to encourage healthier eating habits is to let them help plan and prepare meals. Allow them to choose a family dinner or two during the week and have them help you prepare it. Not only will this increase the likelihood of them developing healthier eating habits, but you are also teaching them valuable life skills like cooking and prep work.
2. Encourage Exercise and Movement to Boost Their Mental Health
One of the best ways to support good mental health is through exercise. Studies have shown that regular aerobic exercise can decrease a person’s chances of developing depression and anxiety.
How Much Movement Do Teens Need?
Teenagers should get at least an hour of vigorous exercise every day to decrease their risk of obesity and developing mental health issues, according to the Centers for Disease Control and Prevention (CDC). Unfortunately, most teens fail to meet this goal due to technology and other distractions. So, how can you get your teen to exercise? Start by modeling healthy exercise habits.
A great way to encourage your foster child to get moving is to sign them up for team sports. Soccer, softball, and flag football are all great options to consider. Participating in team sports helps boost your foster child’s self-confidence and improves their behavior. These types of sports also require teamwork and promote a sense of normalcy, which is something that foster children particularly need. If they have little interest in team sports, ask them what kind of physical activities they would be interested in and try to get them involved in the activity of their choice. Even an afternoon walk around the block is a great way to enjoy some fresh air and get them moving.
3. Show Them How to Manage Emotions Using Relaxation and Meditation
Up to 80 percent of teenagers in foster care experience significant mental health issues, such as anxiety and depression. Teaching them to meditate and relax will help them control these feelings and improve their symptoms. A study conducted in 2021 showed that meditation strategies help reduce psychological distress and improve an adolescent’s outlook on life. Meditation can also be a helpful way for teenagers to learn how to self-regulate when they become stressed or agitated. Showing them they have control over their own body can help them develop healthier coping mechanisms rather than lashing out when they become upset about a situation.
If your foster child is unfamiliar with mindful meditation techniques, you could show them how to get started by leading them in a session. If you are also unsure how to meditate, go online or visit your local library. There are many resources available for beginners that can help you effectively show your teen simple tips they can use whenever they feel stressed or overwhelmed.
4. Stress the Importance of Getting a Good Night’s Sleep
There is a correlation between getting a good night’s sleep and mental health. One study conducted in 2016 found that teenagers who did not receive enough high-quality sleep had higher levels of depressive symptoms and heightened suicidal ideation. You must remain consistent with setting an appropriate bedtime and stress the importance of getting a good night’s sleep for their physical and mental well-being. Here are some tips for doing that:
● Set rules around screen time. Have your foster child stop using electronics at least thirty minutes before bedtime and encourage them to wind down by reading a book or relaxing in their room.
● Have a consistent bedtime routine. Allowing your teenager to sleep in and go to bed later during weekends is not advisable, so try to stick to the same bedtime routine every night.
● Be patient! Your foster child may not be used to a consistent bedtime routine and may be resistant at first. It’s important to remain patient as you establish healthy sleep habits for them.
Final Thoughts
Fostering a teenager can be challenging yet very rewarding. Many foster children have endured psychological and physical trauma. As their caregiver, you provide them with a safe home and the vital support they need. By knowing how to help them establish healthy habits in their teenage years, you are playing a positive role in their lives and encouraging life skills that will help them as they grow.