HANDBOOK #5-6

5) Physical Health

Physical health is something that most of us have heard of or know the meaning of, as we can see the clear presence of it in our life. Physical health is to describe how your health - on the physical aspect - is functioning; things like your different organ system functions (and not just about being fit or having a six pack). Adolescence is, without a doubt, the prime age when it comes to your physical health; however, without keeping a healthy lifestyle and taking care of it, your physical health can easily deteriorate, which doesn’t only affect you now but also yourself in the later years (CDC). Because of this, knowing how to care for your physical health is very crucial for teenagers - remember that without a healthy body, you can’t study and do anything well!

So, we have understood what physical health is, but still, what are the factors that can impact your physical health, and how we can focus on these factors in order to make us healthier? Generally, these are 3 things to consider:

1) Lifestyle choices

Lifestyle choices are things that you can (most of the time) directly control and is one of the most important factors of having good physical health.

Diet is all about how you control your nutrients and balances out your calories. You can do this by eating the recommended nutrition values as well as consuming diverse sources of food (vegetables, fruits, meat, etc.). Also, limit on the amount of fatty and junk food that you are eating (even though they can be so tasty), please! 

The second thing is substance controls - kids/teens should not consume caffeine often/in large amounts, and say no to harmful drugs. 

The third thing is sleep - teenagers are recommended to sleep for 8 to 10 hours per night, yet unfortunately, the majority of us aren’t able to achieve this daily goal. However, sleep is one of the most important things that you need to mind about because adequate amount of sleep helps refresh your brain and also process the information that you have learned. It can also ensure that you are ready for the new day and that your body functions properly. To solve this problem, it is important to be good with managing your time as well as cutting off time towards unnecessary things.

The fourth thing is physical activity: children and adolescents are recommended to spend at least an hour towards physical exercise every day. Physical activites can improve your heart strength and also your bones and muscles, making sure that you are staying healthy and fit.

Last but not least is to manage your mental health. Unstable mental health can heavily impact your physical health, hence it is a good idea to seek help from close ones or from professionals if you are facing any mental health issues.

2) Environment

Something that we need to be aware of in Hanoi is air pollution - breathing unhealthy air for too long can cause lung problems and breathing issues. You can alleviate this by checking the AQI everyday - if it is too high, limit the time outside. If you are inside, consider buying an air filter to help regulate the air, as you can’t just get away from the dust by staying inside. Also, ensure the quality of the food and water you consume everyday, as not everything that you eat is going to be fully safe - chances are, you may either get food poisoning or getting harmful things into your body.

3) Self-Education

By being informed on different factors regarding physical health, you can make better lifestyle choices as well as preventing risk factors that can affect your health. This includes what food to eat, how often you should exercise, how much sleep to get, and so much more. Additionally, you can teach the people around you these different things, so that we can foster a healthy community.

6) College Preparation

As your time in high school slowly diminishes and your college years draw ever closer, you’ll need all the preparation you can get. The transition between high school and college can be daunting and intimidating, and that is precisely why you need to diligently prepare for this beforehand. For middle schoolers, please also take a careful look at this section

because we believe that when you are exposed to this information earlier on, you can also start preparing yourself for this process - with the benefit that you still have plenty of time to consider these things (Emerson, 2022).

Academics

• AP Achievements (offered at DGS): Typically when considering AP, you should always prioritize quality over quantity. 3 APs with a good grade are better than 9 APs with average scores. Additionally, take AP classes that fit your interests and abilities. This will give you an advantage in universities you’re applying for, and will provide you with experience in your future jobs. Revise well when the time for your AP exam comes, and make sure to work for 4s or 5s.

• Standardized Testing Exams (SAT, ACT, TOEFL, etc.): Choose an appropriate date to take the exam that fits in with your academic schedule, and prepare and revise well for these exams (tip: look up past exams or use online SAT or ACT practice material).

Extracurricular Activity

• What activity you’d spend with what role, how many hours will you dedicate to them, whether it provides useful experience, etc. 

• Ex: volunteer, leader of a club at school, founder of an NGO, etc.

Choosing Colleges:  First, think of what are the BIG questions I am trying to answer? (e.g., What subjects ignite my curiosity? What skills/knowledge do I want to acquire during my university years? Am I looking to develop critical thinking, communication, leadership, or other specific abilities?) Then, think of which university will best help me answer these BIG questions? (e.g., Are there specialized programs/majors that align with my academic goals? Are there professors who are renowned experts in their field? Have they published research or books that resonate with me? Do they provide the necessary tools and facilities to delve deeper into my chosen field? Does the university offer experiences that can enrich my learning and broaden my horizons?) Additionally, consider your financial ability and scholarships, as the university you desire might not have desirable tuition fees. For your best interests, you should carefully research, review and consider the scholarships at the schools you wish to apply for, and apply for financial aid programs if necessary.

Living Expenses: Do careful research on the typical university student’s cost of living in that region, and determine whether you can afford it. Quality of life is a very important aspect of your university life, especially if you are studying abroad. 

Typical Expenses: rental/dorm fees, food, transportation, books and school materials emergency funds, and along with other personal needs. 

Traveling List: This list should include all the things you wish to bring such as legal documents, personal items, clothes, books, food, etc. It will help you stay organized and better prepared for your university experience. Don’t forget to bring money with you!

Mentioned in this handbook are only some of the most important things to consider in your college preparation process. For more information on how to prepare yourself for college, it’s best for you to reach out to your school counselor (your parents should also be involved in this) as well as conducting research yourself (internet, students you know, college fairs, etc.)