Eat healthy. What you eat is closely linked to your health. ...

Get regular exercise. Exercise can help prevent heart disease, stroke, diabetes,
and colon cancer. ...
Lose weight if you're overweight. ...
Protect your skin. ...
Practice safe sex. ...
Don't smoke or use tobacco. ...
Limit how much alcohol you drink.

8 Ways to Prevent Cancer

Follow these 8 ways to help prevent cancer and stay healthy.
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Eight healthy behaviors can go a long way toward improving your health and lowering
your risk of many cancers as well as heart disease, stroke, diabetes, and
osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose
one or two of the behaviors below to start with. Once you’ve got those down, move
on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips
can help. First off, if you’re overweight, focus initially on not gaining any more
weight. This by itself can improve your health. Then, when you’re ready, try to
take off some extra pounds for an even greater health boost. To see where you fall
on the weight range, click here.

Tips
Integrate physical activity and movement into your life.
Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat more slowly.
For Parents and Grandparents
Limit children’s TV and computer time.
Encourage healthy snacking on fruits and vegetables.
Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard
to find the time, it’s important to fit in at least 30 minutes of activity every
day. More is even better, but any amount is better than none.

Tips
Choose activities you enjoy. Many things count as exercise, including walking,
gardening and dancing.
Make exercise a habit by setting aside the same time for it each day. Try going to
the gym at lunchtime or taking a walk regularly after dinner.
Stay motivated by exercising with someone.
For Parents and Grandparents
Play active games with your kids regularly and go on family walks and bike rides
when the weather allows.
Encourage children to play outside (when it’s safe) and to take part in organized
activities, including soccer, gymnastics and dancing.
Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can
do for your health. Yes, it’s hard, but it’s also far from impossible. More than
1,000 Americans stop for good every day.

Tips
Keep trying! It often takes six or seven tries before you quit for good.
Talk to a health-care provider for help.
Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
Try to quit as soon as possible. If you smoke, your children will be more likely to
smoke.
Don’t smoke in the house or car. If kids breathe in your smoke, they may have a
higher risk of breathing problems and lung cancer.
When appropriate, talk to your kids about the dangers of smoking and chewing
tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite
straightforward. You should focus on fruits, vegetables and whole grains and keep
red meat to a minimum. It’s also important to cut back on bad fats (saturated and
trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more
often. Taking a multivitamin with folate every day is a great nutrition insurance
policy.

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Determine your risk for certain health problems.

Measure your height, weight, and blood pressure.
Give advice about healthy lifestyle choices, like diet and activity.
Provide immunizations (shots or vaccines) to reduce your risk of getting diseases.
These could include meningitis, tetanus, or HPV.

Things to Consider
Will the habits I have now really make a difference when I’m older?
Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke.
In many cases, these diseases are preventable. Many of the behaviors that cause
these diseases begin at a young age. For example, teens who use tobacco are more
likely to have heart disease, cancer, or stroke in adulthood.

At my age, what should I especially be concerned about?

The top killers of teenagers and young adults are car accidents, unintentional
injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers,
but can affect you at this age. Unplanned pregnancy and sexually transmitted
infections can harm your health. They can also cause you social and personal
problems.

Do young men have different health risks than young women?

Yes. Young men don’t wear seat belts as often as young women do. They’re also more
likely to carry weapons, get into physical fights, use smokeless tobacco or
marijuana, drink alcohol heavily, and have more sexual partners. On the other hand,
young women have some special risks. They try to commit suicide more often. They
also try to lose weight in harmful ways more often than young men.

Should I talk to my doctor if I’m worried about my health or my body?

Yes. It’s important to talk to your doctor if you have any concerns about your
health or your body. Your doctor is there to help you.

Questions to Ask Your Doctor

What steps can I take to stay healthy?
Am I at risk for any illnesses or diseases?
I’m worried about a specific part of my life. What should I do?
I can’t talk to my parents or teachers about my problems. Who can I talk to?

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.
Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:
Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.
Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.
rents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Eat healthy. What you eat is closely linked to your health. ...
Get regular exercise. Exercise can help prevent heart disease, stroke, diabetes,
and colon cancer. ...
Lose weight if you're overweight. ...
Protect your skin. ...
Practice safe sex. ...
Don't smoke or use tobacco. ...
Limit how much alcohol you drink.

8 Ways to Prevent Cancer

Follow these 8 ways to help prevent cancer and stay healthy.
Download PDF in English
Download PDF in English – Large print
Download PDF in Bosnian
Download PDF in Spanish
Download PDF in Vietnamese
Eight healthy behaviors can go a long way toward improving your health and lowering
your risk of many cancers as well as heart disease, stroke, diabetes, and
osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose
one or two of the behaviors below to start with. Once you’ve got those down, move
on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips
can help. First off, if you’re overweight, focus initially on not gaining any more
weight. This by itself can improve your health. Then, when you’re ready, try to
take off some extra pounds for an even greater health boost. To see where you fall
on the weight range, click here.

Tips
Integrate physical activity and movement into your life.
Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat more slowly.
For Parents and Grandparents
Limit children’s TV and computer time.
Encourage healthy snacking on fruits and vegetables.
Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard
to find the time, it’s important to fit in at least 30 minutes of activity every
day. More is even better, but any amount is better than none.

Tips
Choose activities you enjoy. Many things count as exercise, including walking,
gardening and dancing.
Make exercise a habit by setting aside the same time for it each day. Try going to
the gym at lunchtime or taking a walk regularly after dinner.
Stay motivated by exercising with someone.
For Parents and Grandparents
Play active games with your kids regularly and go on family walks and bike rides
when the weather allows.
Encourage children to play outside (when it’s safe) and to take part in organized
activities, including soccer, gymnastics and dancing.
Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can
do for your health. Yes, it’s hard, but it’s also far from impossible. More than
1,000 Americans stop for good every day.

Tips
Keep trying! It often takes six or seven tries before you quit for good.
Talk to a health-care provider for help.
Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
Try to quit as soon as possible. If you smoke, your children will be more likely to
smoke.
Don’t smoke in the house or car. If kids breathe in your smoke, they may have a
higher risk of breathing problems and lung cancer.
When appropriate, talk to your kids about the dangers of smoking and chewing
tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite
straightforward. You should focus on fruits, vegetables and whole grains and keep
red meat to a minimum. It’s also important to cut back on bad fats (saturated and
trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more
often. Taking a multivitamin with folate every day is a great nutrition insurance
policy.

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Determine your risk for certain health problems.

Measure your height, weight, and blood pressure.
Give advice about healthy lifestyle choices, like diet and activity.
Provide immunizations (shots or vaccines) to reduce your risk of getting diseases.
These could include meningitis, tetanus, or HPV.

Things to Consider
Will the habits I have now really make a difference when I’m older?
Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke.
In many cases, these diseases are preventable. Many of the behaviors that cause
these diseases begin at a young age. For example, teens who use tobacco are more
likely to have heart disease, cancer, or stroke in adulthood.

At my age, what should I especially be concerned about?

The top killers of teenagers and young adults are car accidents, unintentional
injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers,
but can affect you at this age. Unplanned pregnancy and sexually transmitted
infections can harm your health. They can also cause you social and personal
problems.

Do young men have different health risks than young women?

Yes. Young men don’t wear seat belts as often as young women do. They’re also more
likely to carry weapons, get into physical fights, use smokeless tobacco or
marijuana, drink alcohol heavily, and have more sexual partners. On the other hand,
young women have some special risks. They try to commit suicide more often. They
also try to lose weight in harmful ways more often than young men.

Should I talk to my doctor if I’m worried about my health or my body?

Yes. It’s important to talk to your doctor if you have any concerns about your
health or your body. Your doctor is there to help you.

Questions to Ask Your Doctor

What steps can I take to stay healthy?
Am I at risk for any illnesses or diseases?
I’m worried about a specific part of my life. What should I do?
I can’t talk to my parents or teachers about my problems. Who can I talk to?
Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.
Cancers that should be tested for regularly:
Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Eat healthy. What you eat is closely linked to your health. ...
Get regular exercise. Exercise can help prevent heart disease, stroke, diabetes,
and colon cancer. ...
Lose weight if you're overweight. ...
Protect your skin. ...
Practice safe sex. ...
Don't smoke or use tobacco. ...
Limit how much alcohol you drink.

8 Ways to Prevent Cancer

Follow these 8 ways to help prevent cancer and stay healthy.
Download PDF in English
Download PDF in English – Large print
Download PDF in Bosnian
Download PDF in Spanish
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Eight healthy behaviors can go a long way toward improving your health and lowering
your risk of many cancers as well as heart disease, stroke, diabetes, and
osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose
one or two of the behaviors below to start with. Once you’ve got those down, move
on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips
can help. First off, if you’re overweight, focus initially on not gaining any more
weight. This by itself can improve your health. Then, when you’re ready, try to
take off some extra pounds for an even greater health boost. To see where you fall
on the weight range, click here.
Tips
Integrate physical activity and movement into your life.
Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat more slowly.
For Parents and Grandparents
Limit children’s TV and computer time.
Encourage healthy snacking on fruits and vegetables.
Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard
to find the time, it’s important to fit in at least 30 minutes of activity every
day. More is even better, but any amount is better than none.

Tips
Choose activities you enjoy. Many things count as exercise, including walking,
gardening and dancing.
Make exercise a habit by setting aside the same time for it each day. Try going to
the gym at lunchtime or taking a walk regularly after dinner.
Stay motivated by exercising with someone.
For Parents and Grandparents
Play active games with your kids regularly and go on family walks and bike rides
when the weather allows.
Encourage children to play outside (when it’s safe) and to take part in organized
activities, including soccer, gymnastics and dancing.
Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can
do for your health. Yes, it’s hard, but it’s also far from impossible. More than
1,000 Americans stop for good every day.

Tips
Keep trying! It often takes six or seven tries before you quit for good.
Talk to a health-care provider for help.
Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
Try to quit as soon as possible. If you smoke, your children will be more likely to
smoke.
Don’t smoke in the house or car. If kids breathe in your smoke, they may have a
higher risk of breathing problems and lung cancer.
When appropriate, talk to your kids about the dangers of smoking and chewing
tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite
straightforward. You should focus on fruits, vegetables and whole grains and keep
red meat to a minimum. It’s also important to cut back on bad fats (saturated and
trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more
often. Taking a multivitamin with folate every day is a great nutrition insurance
policy.

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Determine your risk for certain health problems.

Measure your height, weight, and blood pressure.
Give advice about healthy lifestyle choices, like diet and activity.
Provide immunizations (shots or vaccines) to reduce your risk of getting diseases.
These could include meningitis, tetanus, or HPV.

Things to Consider
Will the habits I have now really make a difference when I’m older?
Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke.
In many cases, these diseases are preventable. Many of the behaviors that cause
these diseases begin at a young age. For example, teens who use tobacco are more
likely to have heart disease, cancer, or stroke in adulthood.

At my age, what should I especially be concerned about?

The top killers of teenagers and young adults are car accidents, unintentional
injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers,
but can affect you at this age. Unplanned pregnancy and sexually transmitted
infections can harm your health. They can also cause you social and personal
problems.

Do young men have different health risks than young women?

Yes. Young men don’t wear seat belts as often as young women do. They’re also more
likely to carry weapons, get into physical fights, use smokeless tobacco or
marijuana, drink alcohol heavily, and have more sexual partners. On the other hand,
young women have some special risks. They try to commit suicide more often. They
also try to lose weight in harmful ways more often than young men.

Should I talk to my doctor if I’m worried about my health or my body?

Yes. It’s important to talk to your doctor if you have any concerns about your
health or your body. Your doctor is there to help you.

Questions to Ask Your Doctor

What steps can I take to stay healthy?
Am I at risk for any illnesses or diseases?
I’m worried about a specific part of my life. What should I do?
I can’t talk to my parents or teachers about my problems. Who can I talk to?
Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Eat healthy. What you eat is closely linked to your health. ...
Get regular exercise. Exercise can help prevent heart disease, stroke, diabetes,
and colon cancer. ...
Lose weight if you're overweight. ...
Protect your skin. ...
Practice safe sex. ...
Don't smoke or use tobacco. ...
Limit how much alcohol you drink.

8 Ways to Prevent Cancer

Follow these 8 ways to help prevent cancer and stay healthy.
Download PDF in English
Download PDF in English – Large print
Download PDF in Bosnian
Download PDF in Spanish
Download PDF in Vietnamese
Eight healthy behaviors can go a long way toward improving your health and lowering
your risk of many cancers as well as heart disease, stroke, diabetes, and
osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose
one or two of the behaviors below to start with. Once you’ve got those down, move
on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips
can help. First off, if you’re overweight, focus initially on not gaining any more
weight. This by itself can improve your health. Then, when you’re ready, try to
take off some extra pounds for an even greater health boost. To see where you fall
on the weight range, click here.

Tips
Integrate physical activity and movement into your life.
Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat more slowly.
For Parents and Grandparents
Limit children’s TV and computer time.
Encourage healthy snacking on fruits and vegetables.
Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard
to find the time, it’s important to fit in at least 30 minutes of activity every
day. More is even better, but any amount is better than none.

Tips
Choose activities you enjoy. Many things count as exercise, including walking,
gardening and dancing.
Make exercise a habit by setting aside the same time for it each day. Try going to
the gym at lunchtime or taking a walk regularly after dinner.
Stay motivated by exercising with someone.
For Parents and Grandparents
Play active games with your kids regularly and go on family walks and bike rides
when the weather allows.
Encourage children to play outside (when it’s safe) and to take part in organized
activities, including soccer, gymnastics and dancing.
Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can
do for your health. Yes, it’s hard, but it’s also far from impossible. More than
1,000 Americans stop for good every day.

Tips
Keep trying! It often takes six or seven tries before you quit for good.
Talk to a health-care provider for help.
Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
Try to quit as soon as possible. If you smoke, your children will be more likely to
smoke.
Don’t smoke in the house or car. If kids breathe in your smoke, they may have a
higher risk of breathing problems and lung cancer.
When appropriate, talk to your kids about the dangers of smoking and chewing
tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite
straightforward. You should focus on fruits, vegetables and whole grains and keep
red meat to a minimum. It’s also important to cut back on bad fats (saturated and
trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more
often. Taking a multivitamin with folate every day is a great nutrition insurance
policy.

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Determine your risk for certain health problems.

Measure your height, weight, and blood pressure.
Give advice about healthy lifestyle choices, like diet and activity.
Provide immunizations (shots or vaccines) to reduce your risk of getting diseases.
These could include meningitis, tetanus, or HPV.

Things to Consider
Will the habits I have now really make a difference when I’m older?
Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke.
In many cases, these diseases are preventable. Many of the behaviors that cause
these diseases begin at a young age. For example, teens who use tobacco are more
likely to have heart disease, cancer, or stroke in adulthood.

At my age, what should I especially be concerned about?

The top killers of teenagers and young adults are car accidents, unintentional
injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers,
but can affect you at this age. Unplanned pregnancy and sexually transmitted
infections can harm your health. They can also cause you social and personal
problems.

Do young men have different health risks than young women?

Yes. Young men don’t wear seat belts as often as young women do. They’re also more
likely to carry weapons, get into physical fights, use smokeless tobacco or
marijuana, drink alcohol heavily, and have more sexual partners. On the other hand,
young women have some special risks. They try to commit suicide more often. They
also try to lose weight in harmful ways more often than young men.

Should I talk to my doctor if I’m worried about my health or my body?

Yes. It’s important to talk to your doctor if you have any concerns about your
health or your body. Your doctor is there to help you.

Questions to Ask Your Doctor

What steps can I take to stay healthy?
Am I at risk for any illnesses or diseases?
I’m worried about a specific part of my life. What should I do?
I can’t talk to my parents or teachers about my problems. Who can I talk to?

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.
rents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.

Colon and rectal cancer

Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.

Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Eat healthy. What you eat is closely linked to your health. ...
Get regular exercise. Exercise can help prevent heart disease, stroke, diabetes,
and colon cancer. ...
Lose weight if you're overweight. ...
Protect your skin. ...
Practice safe sex. ...
Don't smoke or use tobacco. ...
Limit how much alcohol you drink.

8 Ways to Prevent Cancer

Follow these 8 ways to help prevent cancer and stay healthy.
Download PDF in English
Download PDF in English – Large print
Download PDF in Bosnian
Download PDF in Spanish
Download PDF in Vietnamese
Eight healthy behaviors can go a long way toward improving your health and lowering
your risk of many cancers as well as heart disease, stroke, diabetes, and
osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose
one or two of the behaviors below to start with. Once you’ve got those down, move
on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips
can help. First off, if you’re overweight, focus initially on not gaining any more
weight. This by itself can improve your health. Then, when you’re ready, try to
take off some extra pounds for an even greater health boost. To see where you fall
on the weight range, click here.

Tips
Integrate physical activity and movement into your life.
Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat more slowly.
For Parents and Grandparents
Limit children’s TV and computer time.
Encourage healthy snacking on fruits and vegetables.
Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard
to find the time, it’s important to fit in at least 30 minutes of activity every
day. More is even better, but any amount is better than none.

Tips
Choose activities you enjoy. Many things count as exercise, including walking,
gardening and dancing.
Make exercise a habit by setting aside the same time for it each day. Try going to
the gym at lunchtime or taking a walk regularly after dinner.
Stay motivated by exercising with someone.
For Parents and Grandparents
Play active games with your kids regularly and go on family walks and bike rides
when the weather allows.
Encourage children to play outside (when it’s safe) and to take part in organized
activities, including soccer, gymnastics and dancing.
Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can
do for your health. Yes, it’s hard, but it’s also far from impossible. More than
1,000 Americans stop for good every day.

Tips
Keep trying! It often takes six or seven tries before you quit for good.
Talk to a health-care provider for help.
Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
Try to quit as soon as possible. If you smoke, your children will be more likely to
smoke.
Don’t smoke in the house or car. If kids breathe in your smoke, they may have a
higher risk of breathing problems and lung cancer.
When appropriate, talk to your kids about the dangers of smoking and chewing
tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite
straightforward. You should focus on fruits, vegetables and whole grains and keep
red meat to a minimum. It’s also important to cut back on bad fats (saturated and
trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more
often. Taking a multivitamin with folate every day is a great nutrition insurance
policy.

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.
Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Determine your risk for certain health problems.

Measure your height, weight, and blood pressure.
Give advice about healthy lifestyle choices, like diet and activity.
Provide immunizations (shots or vaccines) to reduce your risk of getting diseases.
These could include meningitis, tetanus, or HPV.

Things to Consider
Will the habits I have now really make a difference when I’m older?
Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke.
In many cases, these diseases are preventable. Many of the behaviors that cause
these diseases begin at a young age. For example, teens who use tobacco are more
likely to have heart disease, cancer, or stroke in adulthood.
At my age, what should I especially be concerned about?
The top killers of teenagers and young adults are car accidents, unintentional
injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers,
but can affect you at this age. Unplanned pregnancy and sexually transmitted
infections can harm your health. They can also cause you social and personal
problems.

Do young men have different health risks than young women?

Yes. Young men don’t wear seat belts as often as young women do. They’re also more
likely to carry weapons, get into physical fights, use smokeless tobacco or
marijuana, drink alcohol heavily, and have more sexual partners. On the other hand,
young women have some special risks. They try to commit suicide more often. They
also try to lose weight in harmful ways more often than young men.

Should I talk to my doctor if I’m worried about my health or my body?

Yes. It’s important to talk to your doctor if you have any concerns about your
health or your body. Your doctor is there to help you.

Questions to Ask Your Doctor

What steps can I take to stay healthy?
Am I at risk for any illnesses or diseases?
I’m worried about a specific part of my life. What should I do?
I can’t talk to my parents or teachers about my problems. Who can I talk to?

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.
Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.
Cancers that should be tested for regularly:
Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Eat healthy. What you eat is closely linked to your health. ...
Get regular exercise. Exercise can help prevent heart disease, stroke, diabetes,
and colon cancer. ...
Lose weight if you're overweight. ...
Protect your skin. ...
Practice safe sex. ...
Don't smoke or use tobacco. ...
Limit how much alcohol you drink.

8 Ways to Prevent Cancer

Follow these 8 ways to help prevent cancer and stay healthy.
Download PDF in English
Download PDF in English – Large print
Download PDF in Bosnian
Download PDF in Spanish
Download PDF in Vietnamese
Eight healthy behaviors can go a long way toward improving your health and lowering
your risk of many cancers as well as heart disease, stroke, diabetes, and
osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose
one or two of the behaviors below to start with. Once you’ve got those down, move
on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips
can help. First off, if you’re overweight, focus initially on not gaining any more
weight. This by itself can improve your health. Then, when you’re ready, try to
take off some extra pounds for an even greater health boost. To see where you fall
on the weight range, click here.

Tips
Integrate physical activity and movement into your life.
Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat more slowly.
For Parents and Grandparents
Limit children’s TV and computer time.
Encourage healthy snacking on fruits and vegetables.
Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard
to find the time, it’s important to fit in at least 30 minutes of activity every
day. More is even better, but any amount is better than none.

Tips
Choose activities you enjoy. Many things count as exercise, including walking,
gardening and dancing.
Make exercise a habit by setting aside the same time for it each day. Try going to
the gym at lunchtime or taking a walk regularly after dinner.
Stay motivated by exercising with someone.
For Parents and Grandparents
Play active games with your kids regularly and go on family walks and bike rides
when the weather allows.
Encourage children to play outside (when it’s safe) and to take part in organized
activities, including soccer, gymnastics and dancing.
Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can
do for your health. Yes, it’s hard, but it’s also far from impossible. More than
1,000 Americans stop for good every day.

Tips
Keep trying! It often takes six or seven tries before you quit for good.
Talk to a health-care provider for help.
Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
Try to quit as soon as possible. If you smoke, your children will be more likely to
smoke.
Don’t smoke in the house or car. If kids breathe in your smoke, they may have a
higher risk of breathing problems and lung cancer.
When appropriate, talk to your kids about the dangers of smoking and chewing
tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite
straightforward. You should focus on fruits, vegetables and whole grains and keep
red meat to a minimum. It’s also important to cut back on bad fats (saturated and
trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more
often. Taking a multivitamin with folate every day is a great nutrition insurance
policy.

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Determine your risk for certain health problems.

Measure your height, weight, and blood pressure.
Give advice about healthy lifestyle choices, like diet and activity.
Provide immunizations (shots or vaccines) to reduce your risk of getting diseases.
These could include meningitis, tetanus, or HPV.

Things to Consider
Will the habits I have now really make a difference when I’m older?
Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke.
In many cases, these diseases are preventable. Many of the behaviors that cause
these diseases begin at a young age. For example, teens who use tobacco are more
likely to have heart disease, cancer, or stroke in adulthood.

At my age, what should I especially be concerned about?

The top killers of teenagers and young adults are car accidents, unintentional
injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers,
but can affect you at this age. Unplanned pregnancy and sexually transmitted
infections can harm your health. They can also cause you social and personal
problems.

Do young men have different health risks than young women?

Yes. Young men don’t wear seat belts as often as young women do. They’re also more
likely to carry weapons, get into physical fights, use smokeless tobacco or
marijuana, drink alcohol heavily, and have more sexual partners. On the other hand,
young women have some special risks. They try to commit suicide more often. They
also try to lose weight in harmful ways more often than young men.

Should I talk to my doctor if I’m worried about my health or my body?

Yes. It’s important to talk to your doctor if you have any concerns about your
health or your body. Your doctor is there to help you.

Questions to Ask Your Doctor

What steps can I take to stay healthy?
Am I at risk for any illnesses or diseases?
I’m worried about a specific part of my life. What should I do?
I can’t talk to my parents or teachers about my problems. Who can I talk to?

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:
Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.
Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Eat healthy. What you eat is closely linked to your health. ...
Get regular exercise. Exercise can help prevent heart disease, stroke, diabetes,
and colon cancer. ...
Lose weight if you're overweight. ...
Protect your skin. ...
Practice safe sex. ...
Don't smoke or use tobacco. ...
Limit how much alcohol you drink.

8 Ways to Prevent Cancer

Follow these 8 ways to help prevent cancer and stay healthy.
Download PDF in English
Download PDF in English – Large print
Download PDF in Bosnian
Download PDF in Spanish
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Eight healthy behaviors can go a long way toward improving your health and lowering
your risk of many cancers as well as heart disease, stroke, diabetes, and
osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose
one or two of the behaviors below to start with. Once you’ve got those down, move
on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips
can help. First off, if you’re overweight, focus initially on not gaining any more
weight. This by itself can improve your health. Then, when you’re ready, try to
take off some extra pounds for an even greater health boost. To see where you fall
on the weight range, click here.

Tips
Integrate physical activity and movement into your life.
Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat more slowly.
For Parents and Grandparents
Limit children’s TV and computer time.
Encourage healthy snacking on fruits and vegetables.
Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard
to find the time, it’s important to fit in at least 30 minutes of activity every
day. More is even better, but any amount is better than none.

Tips
Choose activities you enjoy. Many things count as exercise, including walking,
gardening and dancing.
Make exercise a habit by setting aside the same time for it each day. Try going to
the gym at lunchtime or taking a walk regularly after dinner.
Stay motivated by exercising with someone.
For Parents and Grandparents
Play active games with your kids regularly and go on family walks and bike rides
when the weather allows.
Encourage children to play outside (when it’s safe) and to take part in organized
activities, including soccer, gymnastics and dancing.
Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can
do for your health. Yes, it’s hard, but it’s also far from impossible. More than
1,000 Americans stop for good every day.

Tips
Keep trying! It often takes six or seven tries before you quit for good.
Talk to a health-care provider for help.
Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
Try to quit as soon as possible. If you smoke, your children will be more likely to
smoke.
Don’t smoke in the house or car. If kids breathe in your smoke, they may have a
higher risk of breathing problems and lung cancer.
When appropriate, talk to your kids about the dangers of smoking and chewing
tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite
straightforward. You should focus on fruits, vegetables and whole grains and keep
red meat to a minimum. It’s also important to cut back on bad fats (saturated and
trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more
often. Taking a multivitamin with folate every day is a great nutrition insurance
policy.

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Determine your risk for certain health problems.

Measure your height, weight, and blood pressure.
Give advice about healthy lifestyle choices, like diet and activity.
Provide immunizations (shots or vaccines) to reduce your risk of getting diseases.
These could include meningitis, tetanus, or HPV.

Things to Consider
Will the habits I have now really make a difference when I’m older?
Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke.
In many cases, these diseases are preventable. Many of the behaviors that cause
these diseases begin at a young age. For example, teens who use tobacco are more
likely to have heart disease, cancer, or stroke in adulthood.

At my age, what should I especially be concerned about?

The top killers of teenagers and young adults are car accidents, unintentional
injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers,
but can affect you at this age. Unplanned pregnancy and sexually transmitted
infections can harm your health. They can also cause you social and personal
problems.

Do young men have different health risks than young women?

Yes. Young men don’t wear seat belts as often as young women do. They’re also more
likely to carry weapons, get into physical fights, use smokeless tobacco or
marijuana, drink alcohol heavily, and have more sexual partners. On the other hand,
young women have some special risks. They try to commit suicide more often. They
also try to lose weight in harmful ways more often than young men.

Should I talk to my doctor if I’m worried about my health or my body?

Yes. It’s important to talk to your doctor if you have any concerns about your
health or your body. Your doctor is there to help you.

Questions to Ask Your Doctor

What steps can I take to stay healthy?
Am I at risk for any illnesses or diseases?
I’m worried about a specific part of my life. What should I do?
I can’t talk to my parents or teachers about my problems. Who can I talk to?

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.
Cancers that should be tested for regularly:
Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:
Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Eat healthy. What you eat is closely linked to your health. ...
Get regular exercise. Exercise can help prevent heart disease, stroke, diabetes,
and colon cancer. ...
Lose weight if you're overweight. ...
Protect your skin. ...
Practice safe sex. ...
Don't smoke or use tobacco. ...
Limit how much alcohol you drink.

8 Ways to Prevent Cancer

Follow these 8 ways to help prevent cancer and stay healthy.
Download PDF in English
Download PDF in English – Large print
Download PDF in Bosnian
Download PDF in Spanish
Download PDF in Vietnamese
Eight healthy behaviors can go a long way toward improving your health and lowering
your risk of many cancers as well as heart disease, stroke, diabetes, and
osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose
one or two of the behaviors below to start with. Once you’ve got those down, move
on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips
can help. First off, if you’re overweight, focus initially on not gaining any more
weight. This by itself can improve your health. Then, when you’re ready, try to
take off some extra pounds for an even greater health boost. To see where you fall
on the weight range, click here.

Tips
Integrate physical activity and movement into your life.
Eat a diet rich in fruits, vegetables and whole grains.
Choose smaller portions and eat more slowly.
For Parents and Grandparents
Limit children’s TV and computer time.
Encourage healthy snacking on fruits and vegetables.
Encourage activity during free time.
2. Exercise Regularly
Few things are as good for you as regular physical activity. While it can be hard
to find the time, it’s important to fit in at least 30 minutes of activity every
day. More is even better, but any amount is better than none.

Tips
Choose activities you enjoy. Many things count as exercise, including walking,
gardening and dancing.
Make exercise a habit by setting aside the same time for it each day. Try going to
the gym at lunchtime or taking a walk regularly after dinner.
Stay motivated by exercising with someone.
For Parents and Grandparents
Play active games with your kids regularly and go on family walks and bike rides
when the weather allows.
Encourage children to play outside (when it’s safe) and to take part in organized
activities, including soccer, gymnastics and dancing.
Walk with your kids to school in the morning. It’s great exercise for everyone.
3. Don’t Smoke
You’ve heard it before: If you smoke, quitting is absolutely the best thing you can
do for your health. Yes, it’s hard, but it’s also far from impossible. More than
1,000 Americans stop for good every day.

Tips
Keep trying! It often takes six or seven tries before you quit for good.
Talk to a health-care provider for help.
Join a quit-smoking program. Your workplace or health plan may offer one.
For Parents and Grandparents
Try to quit as soon as possible. If you smoke, your children will be more likely to
smoke.
Don’t smoke in the house or car. If kids breathe in your smoke, they may have a
higher risk of breathing problems and lung cancer.
When appropriate, talk to your kids about the dangers of smoking and chewing
tobacco. A health-care professional or school counselor can help.
4. Eat a Healthy Diet
Despite confusing news reports, the basics of healthy eating are actually quite
straightforward. You should focus on fruits, vegetables and whole grains and keep
red meat to a minimum. It’s also important to cut back on bad fats (saturated and
trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more
often. Taking a multivitamin with folate every day is a great nutrition insurance
policy.

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Determine your risk for certain health problems.

Measure your height, weight, and blood pressure.
Give advice about healthy lifestyle choices, like diet and activity.
Provide immunizations (shots or vaccines) to reduce your risk of getting diseases.
These could include meningitis, tetanus, or HPV.

Things to Consider
Will the habits I have now really make a difference when I’m older?
Yes; 65% of all deaths in adults are caused by heart disease, cancer, and stroke.
In many cases, these diseases are preventable. Many of the behaviors that cause
these diseases begin at a young age. For example, teens who use tobacco are more
likely to have heart disease, cancer, or stroke in adulthood.
At my age, what should I especially be concerned about?
The top killers of teenagers and young adults are car accidents, unintentional
injury, homicide, and suicide. Cancer and heart disease are uncommon for teenagers,
but can affect you at this age. Unplanned pregnancy and sexually transmitted
infections can harm your health. They can also cause you social and personal
problems.

Do young men have different health risks than young women?

Yes. Young men don’t wear seat belts as often as young women do. They’re also more
likely to carry weapons, get into physical fights, use smokeless tobacco or
marijuana, drink alcohol heavily, and have more sexual partners. On the other hand,
young women have some special risks. They try to commit suicide more often. They
also try to lose weight in harmful ways more often than young men.

Should I talk to my doctor if I’m worried about my health or my body?

Yes. It’s important to talk to your doctor if you have any concerns about your
health or your body. Your doctor is there to help you.

Questions to Ask Your Doctor

What steps can I take to stay healthy?
Am I at risk for any illnesses or diseases?
I’m worried about a specific part of my life. What should I do?
I can’t talk to my parents or teachers about my problems. Who can I talk to?

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind
Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
depression
excessive tiredness
loss of self-esteem
loss of interest in things you used to like
loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

Learn ways to manage stress. You can’t avoid stress, so you need to learn how to
manage it. This will help you stay calm and be able to function in stressful
situations.
Study and do your best in school. There is a strong link between health and
academic success.
Try to maintain a good relationship with your parents. Remember that they want what
is best for you. Try to see where they are coming from when they set rules.
Develop a good balance between school, work, and social life.
Don’t try to take on too much. Limit your activities to the most important ones and
give those 100%. Overextending yourself can lead to stress, frustration, or
exhaustion.
Emotional health: Taking care of your feelings
Know the signs of mental illness. These include:
anxiety
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.
Mental health: Taking care of your mind

loss of interest in things you used to like

loss of appetite
weight gain or loss
out-of-character personality changes
Pay attention to your moods and feelings. Don’t assume your negative thoughts or
feelings are just part of being a teenager. If you’re worried about something, ask
for help.
Don’t be afraid to ask for help if you need it. If you can’t talk to your parents,
talk to a favorite teacher or counselor at school. Find an adult you can trust. If
you’re feeling really sad or are thinking about harming yourself, get help right
away.
Accept yourself. If you feel like you have low self-esteem or a poor body image,
talk to someone about it. Even just talking to a friend can help.
Don’t bully other people. And if you are being bullied, tell a parent, teacher, or
other adult. This includes being bullied online or on your phone.
Behavioral health: Taking care of your safety through your behaviors
Avoid substance use or abuse. This includes alcohol, street drugs, other people’s
prescription drugs, and any type of tobacco product.
Drive safely. Motor vehicle crashes are the leading cause of death in U.S.
teenagers. Always use your seat belt. Avoid riding in a car full of other
teenagers. This can distract the driver and make an accident more likely. Never get
in a car with a driver who has been drinking.
Wear protective headgear. Wear a helmet when you are riding a bike or participating
in sports to prevent concussions. Concussions at a young age can have lifelong
negative effects on your health.
Avoid violence. Stay away from situations where violence or fighting may cause you
to be physically injured.
Practice abstinence (no sex) or safe sex. If you have sex, always use condoms to
help avoid sexually transmitted infections (STIs). If you are a sexually active
girl, talk to your doctor about contraceptives. If you can’t use contraceptives,
use condoms for birth control. Even if you can use contraceptives, these do not
prevent STIs; use condoms in addition to other contraceptive methods.
What might my doctor do if I go see him or her?
The doctor might do any of the following to help you stay healthy:

Tips
Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat
vegetables as a snack.
Choose chicken, fish or beans instead of red meat.
Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined
counterparts.
Choose dishes made with olive or canola oil, which are high in healthy fats.
Cut back on fast food and store-bought snacks (like cookies), which are high in bad
fats.
Buy a 100 percent RDA multivitamin that contains folate.
5. Drink Alcohol Only in Moderation, If at All
Moderate drinking is good for the heart, as many people already know, but it can
also increase the risk of cancer. If you don’t drink, don’t feel that you need to
start. If you already drink moderately (less than one drink a day for women, less
than two drinks a day for men), there’s probably no reason to stop. People who
drink more, though, should cut back.

Tips
Choose nonalcoholic beverages at meals and parties.
Avoid occasions centered around alcohol.
Talk to a health-care professional if you feel you have a problem with alcohol.
For Parents and Grandparents
Avoid making alcohol an essential part of family gatherings.
When appropriate, discuss the dangers of drug and alcohol abuse with children. A
health-care professional or school counselor can help.
6. Protect Yourself from the Sun
While the warm sun is certainly inviting, too much exposure to it can lead to skin
cancer, including serious melanoma. Skin damage starts early in childhood, so it’s
especially important to protect children.

Tips
Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours).
It’s the best way to protect yourself.
Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
Don’t use sun lamps or tanning booths. Try self-tanning creams instead.
For Parents and Grandparents
Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
Set a good example for children by also protecting yourself with clothing, shade
and sunscreen.
7. Protect Yourself From Sexually Transmitted Infections
Among other problems, sexually transmitted infections – like human papillomavirus
(HPV) – are linked to a number of different cancers. Protecting yourself from these
infections can lower your risk.

Tips
Aside from not having sex, the best protection is to be in a committed, monogamous
relationship with someone who does not have a sexually transmitted infection.
For all other situations, be sure to always use a condom and follow other safe-sex
practices.
Never rely on your partner to have a condom. Always be prepared.
For Parents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.

Colon and rectal cancer

Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.
Physical health: Taking care of your body
Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.

Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.

Colon and rectal cancer

Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

rents and Grandparents

When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.

Colon and rectal cancer

Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.
rents and Grandparents
When appropriate, discuss with children the importance of abstinence and safe sex.
A health-care professional or school counselor can help.
Vaccinate girls and young women as well as boys and young men against HPV. Talk to
a health professional for more information.
8. Get Screening Tests
There are a number of important screening tests that can help protect against
cancer. Some of these tests find cancer early when they are most treatable, while
others can actually help keep cancer from developing in the first place. For
colorectal cancer alone, regular screening could save over 30,000 lives each year.
That’s three times the number of people killed by drunk drivers in the United
States in all of 2011. Talk to a health care professional about which tests you
should have and when.

Cancers that should be tested for regularly:

Colon and rectal cancer
Breast cancer
Cervical cancer
Lung cancer (in current or past heavy smokers)
Path to Improved Health
You can break down the concept of health into different categories. These could
include physical, mental, emotional, and behavioral health. There are things any
person can do to stay healthy in these areas. But as a teenager, there are some
things you should pay special attention to.

Physical health: Taking care of your body

Exercise regularly. Teens should be physically active at least 60 minutes of every
day.
Eat a healthy diet. Healthy eating is an important part of your growth and
development. Eat plenty of fruits and vegetables, whole grains, a variety of
protein foods, and low-fat dairy products.
Maintain a healthy weight. Children and teenagers with obesity are more likely to
have obesity as an adult. They are also at higher risk for other chronic illnesses,
depression, and bullying.
Get enough sleep. Most teens need between 9 and 9 ½ hours of sleep every night.
Many average only 7 hours. Sleep has a strong effect on your ability to concentrate
and do well at school.
Keep up with vaccinations. Get a flu shot every year. If you haven’t gotten the HPV
vaccine, ask your parents and doctor about it. It can prevent you from getting HPV
and some kinds of cancer, including cervical cancer.
Brush and floss your teeth. Make it a habit now, and prevent tooth and gum problems
in adulthood.
Wear sunscreen. Getting just one bad sunburn as a child or teenager increases your
risk of getting skin cancer as an adult.
Don’t listen to loud music. This can damage your hearing for the rest of your life.