1 Pay attention to maintaining the correct sitting posture.

Teenagers should pay special attention to their sitting posture and walking posture in daily life. The correct sitting posture is: sit up straight, stand up straight, put your upper body center of gravity between your hips, chin slightly tilted, chest out, abdomen in, shoulders slightly retracted, hands naturally placed on your knees or desk. This sitting posture can avoid the pressure on the chest and lungs, contribute to the normal blood and breathing, and provide enough blood and oxygen for the brain.

2 Reasonable arrangement of study time to ensure adequate sleep.

Eight hours of sleep is the average amount of sleep that everyone needs every day, and growing middle school students need more sleep. In order to ensure your sleep time, you need to arrange your study time reasonably. Generally speaking, in addition to the class and self-study time arranged by the school, there are some scattered time to study every day, and specific study plans can be made for these times.

Second, cultivate good dress habits.

Teenagers are gradually maturing, their awareness of pursuing self and individuality is enhanced, and they begin to pay attention to their image in the public mind. To create a good image of young people, we must cultivate both inside and outside.

1 Dress neatly. Developing teenagers are full of energy and usually have a lot of activities. Love sweating has a fast metabolism. He has to change clothes and wash clothes frequently.

Dress neatly. Teenagers who are growing up should wear simple, dignified and generous clothes. If we pay too much attention to dressing up and pursue the brand and style of clothes, it will certainly encourage the comparison psychology, increase the financial burden of families and parents, and also distract our study energy.

3. Take natural application as the value orientation. Teenagers are in the period of growth and development, their bones are still developing, and they spend a long time outdoors every day. If high heels can lead to leaning forward or spraining feet and legs, it is recommended that teenagers wear flat heels to school, which is good for their health.

Third, develop good eating habits.

From the age of 12 and 13, the human body enters a leap period of growth and development-adolescence. In adolescence, the growth of human organs will generally accelerate and gradually reach a mature level. During this period, the growth of height can be increased from 4-6 cm to 8- 10 cm per year. Average annual weight gain 1. When 5-2 kg is increased to 5-6 kg, the growth rate of internal organs is greatly accelerated. It can be said that adolescence is the most important and favorable period to acquire knowledge, health and physique, and good food hygiene is one of the important factors affecting the physical and mental development of teenagers, so it is necessary to develop good eating habits.

1 Pay attention to breakfast.

First of all, eating a good breakfast is very important for teenagers' study. The study task in the morning is heavy, so we must supplement enough calories and various nutrients. Have a good breakfast, be energetic and have high learning efficiency; If you don't eat breakfast, you will be dizzy, inattentive, slow-witted, and have poor memory, which will affect your academic performance and sometimes even faint because your blood sugar is too low.

So, not only eat breakfast, but also eat well. It's not enough to eat pancakes and fried dough sticks, but also milk and eggs. A scientific and reasonable breakfast should be a balanced diet of various foods. Food should not only include rice, noodles and other foods that mainly provide calories, but also provide high-quality protein food. In addition, it is best to match some fruits and vegetables.

2 Correct treatment of eating snacks

From a physiological point of view, teenagers have a large nutritional demand and a strong digestive ability in the gastrointestinal tract. Sometimes they can't fully meet their needs by relying on three staple foods. Therefore, when they are hungry, they can appropriately supplement some small foods, such as melon seeds, peanuts, walnuts and broad beans. These foods are rich in unsaturated fatty acids, vitamins, minerals and so on. It is good for health. Some snacks, such as sugar, chocolate, puffed food, carbonated drinks and other high-sugar and high-fat foods, will cause excess calories and lead to obesity. Moreover, if you eat too many snacks, your stomach will never get a rest, which will lead to digestive disorders and gastrointestinal diseases.

Don't be obsessed with "foreign fast food"

At present, western fast food mainly includes hamburgers, fried chicken, French fries, ice cream, cola and so on. The nutritional components of these foods can be summarized as "three highs and one low", that is, high energy, high fat, high protein and low cellulose. Eating this kind of fast food often can get high-quality protein, but the energy intake will exceed the need, and the excess energy will be converted into fat and stored in the body, thus causing obesity. Intake of large amounts of saturated fatty acids will also increase the incidence of cardiovascular diseases.

4. Drink in moderation.

In terms of nutrition, the nutrition in the drink is monotonous, which is far from bringing the nutrition needed by the growth and development of teenagers. If you eat too many drinks and too much sugar, the sugar concentration in the blood is always at a high level, so you don't feel hungry and can't eat normally, which affects the intake of other nutrients. In addition, most drinks are acidic and sugary, and drinking more will increase the risk of dental caries. Therefore, we must drink alcohol in moderation. Milk and 100% pure fruit juice are rich in minerals and vitamins. Choose more at ordinary times, but don't get into the bad habit of drinking only drinks without water.

Fourth, strengthen physical exercise.

Participating in sports activities can enhance teenagers' physical skills and physiological skills, thus improving their physical fitness.

Regular physical exercise can improve metabolism, change the structure and performance of bones, which is manifested by increased bone density and thickening of bones, and actively promote growth. Teenagers who exercise regularly are 6- 12 cm taller than teenagers who don't exercise regularly.

The circulatory system is a very important tissue of the human body, which consists of the heart and blood vessels. Its function is to make the blood transport oxygen and nutrients to various tissues and cells, and at the same time transport carbon dioxide and waste produced by tissues and cells during metabolism to the lungs and kidneys for elimination. Physical exercise has a significant impact on the development of circulatory system, and has a positive effect on enhancing cardiovascular function and improving the quality of blood circulation.

People who often do physical exercise will improve the excitability, flexibility and endurance of neurons in the cerebral cortex.

Physical exercise can also help us improve our study and work efficiency.