Your 13-Year Checkup

Checkups are a way to make sure you are growing well and to check if there are any health problems. Return in 1 year for your 14-year checkup.

• Make healthy diet choices: 

  • Eat family meals together as often as possible.

  • Be sure to include lean protein (like chicken and fish), whole grains, fruits and vegetables, and low-fat dairy in your diet every day.

  • Try to get at least four servings a day of food and drink with calcium and vitamin D. This can include low-fat or nonfat milk; fortified milk alternatives, such as almond or soy milk; low-fat cheese and yogurt; and fortified juice, cereal, and bread.

  • Eat plenty of iron-rich foods such as meat, poultry, seafood, beans, and iron-fortified items (such as bread and cereals).

  • If you drink juice, make sure it is 100% fruit juice and keep it under 8 ounces (240 ml) a day.

  • Read food labels and limit foods that are high in fat (such as red meat), added sugar (such as soda and sports drinks), and salt (such as fast food).

  • Do not drink energy drinks. They can contain lots of caffeine or other stimulants (uppers) and may be harmful to your health.

• Get at least 1 hour of physical activity every day. Gymnastics, running, and baseball are great ways to stay active.

• Work with your parents to make a plan for screen time (including smartphones, tablets, computers, video games, and TV). The plan should: 

  • Balance screen use with healthy behaviors like spending time with others, being physically active, and getting 8–10 hours of sleep each night.

  • Keep screens out of your bedroom.

  • Make mealtimes screen-free.

• Sex can lead to STIs (also called sexually transmitted diseases or STDs) and unwanted pregnancy. It's better to wait until you are older to have sex so you can understand all the risks better. If you do decide to have sex, use a condom every time to protect yourself from STIs and unwanted pregnancy.

• Take responsibility for schoolwork. Ask for help, if needed.

• Peer pressure can lead to dangerous activities. Choose friends who support safe and healthy choices.

• Practice talking through issues with others to handle strong feelings and to work through disagreements without using violence.

• Be thoughtful about how your texts or social media posts might hurt others. Tell an adult if you or someone else is the victim of cyberbullying.

• Continue to read.

• Find activities that are safe and enjoyable, such as sports, music, and clubs.

• Talk to your parents about things that are important to you.

• Some teens have started puberty by this age. 

  • In girls, puberty usually starts with breast development and then the growth of pubic hair. Menstruation (periods) usually follows about 2 years after breast development begins. Most girls get their first period when they're 12 or 13 years old; others get it as early as age 9 or as late as age 16. 

  • In boys, the first sign of puberty is the growth of the testicles. The penis gets longer and pubic hair begins to grow. The voice may begin to deepen and crack.  

• Develop a healthy body image by focusing on your own strengths and accomplishments more than your looks. Try not to compare yourself with others.

• Talk to your health care provider or parents if you think you may have an eating disorder. Signs can include exercising too often, eating much less than expected, losing weight quickly, and binge eating (eating large amounts of food, sometimes secretly).

• Talk to your health care provider if you feel sad or hopeless a lot of the time, aren't enjoying the things you used to enjoy, or ever have thoughts of hurting yourself. These can be signs of depression, and your health care provider can help you.

• Find ways to handle everyday stress in healthy ways. Try to: 

  • Figure out what is causing your stress and make a plan to deal with it. For example, if there is no time for homework in the evenings, consider stopping an evening activity.

  • Learn what is calming, such as listening to music or going for a walk.

  • Get enough sleep, eat well, and exercise.

  • Get help from a trusted friend or adult.

• Always wear a seatbelt in the car.

• Never get into a car with a driver who has been drinking or using drugs. Call a parent or an adult you trust for help.

• Be safe on the Internet. Don't give out personal information or post anything that you wouldn't want shared.

• If you are the victim of cyberbullying, tell a parent, teacher, or other trusted adult.

• Do not ride all-terrain vehicles (ATVs), such as mini-bikes, 3-wheelers, or quads.

• Use proper sports safety equipment, including helmets, mouth guards and eye guards, and padding.

• Never take medicines (prescription or nonprescription) that weren't recommended or prescribed for you by a health care provider.

• Do not carry or use weapons.

• Do not use tanning beds. They increase the risk of skin cancer.

• Get involved in your medical care by talking to your health care provider directly, scheduling appointments, and following up on tests. Girls should schedule a visit to the gynecologist if their health care provider recommends it.

• Brush your teeth twice a day with fluoride toothpaste and floss once a day. Go to the dentist every 6 months.

• In the sun, use a water-resistant sunscreen with an SPF of at least 30, and re-apply every 2 hours or more often if swimming or sweating.

• Follow your health care provider's instructions on immunizations (shots) and testing.

• Talk to your health care provider if you're worried that you (or others in your family): 

  • don't have enough food

  • don't have a safe place to live

  • don't have health insurance

  • have a problem with drugs or alcohol

Your health care provider can tell you about help that is available in the community or through a social worker.