Real Talk: A Teen Girl’s Guide to Living a Healthy Life

Hey there 💛

Let’s be honest, being a teenage girl today isn’t exactly easy. Between school stress, friends drama, family stuff, social media pressures, and trying to figure out who you really are, it can all get pretty overwhelming. And on top of that, everyone’s always telling you to be “healthy” like it’s just some simple checklist. Deep breath. Let’s take that pressure off right now.

Health isn’t about looking perfect or having your life together. It’s about feeling good, in your body, your mind, and your heart. And the best part? You don’t need to do anything extreme or complicated to get there. Small changes, add up in a big way. So here’s the real deal; treat yourself well, step by step, in a way that feels good for you.

First up! food isn’t the enemy. I repeat: food is not your enemy. You don’t have to eat like some wellness influencer or cut out entire food groups. Your body is still growing, so skipping meals? No, thank you. Instead, try to give yourself real food most of the time. That means adding color to your plate, veggies, fruits, whole grains , and yeah, enjoying the pizza or fries you love without guilt. Carbs don’t make you fat, and neither does fat. You deserve to eat because you’re alive, not because you need to “earn” it.

Movement is also key, but it shouldn’t feel like punishment. You don’t have to run marathons or spend hours in a gym. Dance like nobody’s watching, go for walks blasting your favorite songs, try yoga or TikTok workouts, whatever makes you feel strong and alive, not small or tired.

And sleep? Sleep is a total game changer. Teen brains actually need more rest than adults — 8 to 9 hours ideally. I know, I know, that 1 AM phone scroll is tempting, but try setting a little tech-off time before bed. Create a cozy, calm space in your room. Trust me, you’ll feel like a whole new person when you’re well-rested.

Now, mental health, this one’s huge and way too often ignored. Feeling anxious, overwhelmed, or sad doesn’t mean there’s something wrong with you. It means you’re human. Journaling, even if it’s just messy scribbles or a quick “today sucked,” helps. Talking to someone — a friend, a parent, or a counselor, can make a world of difference. Therapy isn’t just for “crisis mode”; it’s for anyone who wants to feel better. Taking care of your mind is just as important as brushing your teeth, and there’s absolutely no shame in that.

Let’s talk about friends for a second. You deserve people who make you feel safe, seen, and supported. If someone constantly makes you feel bad about yourself, it’s totally okay to step back. Remember: quality beats quantity every time. One true friend who gets you is worth more than a whole crowd that doesn’t. And if you’re still figuring out who those true friends are, that’s perfectly okay too. You’re growing, and so will your circle.

Social media is fun, but here’s the truth, it’s not real life. Everyone’s editing and curating their highlight reel, so comparing yourself to what you see online is a guaranteed way to feel “less than.” You don’t need likes or followers to be lovable. Take breaks when you need them, follow accounts that inspire and uplift you, and always remind yourself: you are enough, exactly as you are, even if the internet doesn’t show it.

At the end of the day, you don’t have to be perfect. You’re allowed to mess up, have bad days, and start over as many times as you need. Health isn’t a checklist or a race, it’s a journey, one where kindness to yourself matters most. So give yourself credit for how far you’ve come. You’re doing better than you think.

This is your life, take care of it, not for anyone else, but for you.

With love,
Someone who’s been there 💕