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Having your vaccine card up to date is extremely important and necessary not only for your well being but for everyones.

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Physical Activity is crucial part of a healthy lifestyle. I learned that exercising 150-300 minutes is very important for people in my age group so this is something I will start doing.

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1. Setting goals: having goals can help motivate to work out.

2. Having a schedule: Creating a schedule for working out can help with actually going to the classes.

3. Trying new things: Sometimes we don't like working out because we do not enjoy the exercise, but if we find the right workout it can be fun.

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Having good eating habits can help live a healthy life. I learned that health starts with what you are putting in your body.

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1. Incorporating fruits into your diet and having them for breakfast with yogurt.

2. Having a vegetable with every meal.

3. Drinking a lot of water in meals and in between them.

4. Still enjoying food and not restricting.

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Mental health is something that until recently it wasn't really talked about.  If you are struggling it is important to ask for help. Sometimes just talking to someone helps but there is times were talking to a therapist can be really helpfull.

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1. Having some me time, 30 minutes a day where you are just by yourself and get to relfect on the day.

2. Listening to music can help relax and de stress.

3. Try creating true friendships and having a strong inner circle.

4. Exercise your mind, doing crosswords or sudoku can helo engage your mind.

5. Seek help and support if you need to.

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Sleep is one of the fundamental parts of being to live a healthy life.

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1. Following a sleep schedule: Setting a time for bed and waking up can help have more energy in the day.

2. Having a nigh routine: When you have a daily night routine it can help put your mind ready to go to bed.

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1. Find substitutes, you can find healthy substitutes for you favorite snacks. Like finding snacks that avoid sugar and use substitutes.

2. Drinking water, if you drink at least 2 liters of water a day you be healthier.

3. Making meals at home, if you can limit the times you eat out at restaurants you can control the ingredients and make the meal healthier.

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Here are some recommendations that I found for my age group in the international guidelines for sleep:

1. Stick to a schedule: If you go to bed and wake up and the same time everyday it regulates the body and improves the quality of sleep.

2. Limit naps: When you nap during the day you interfere with night time sleep. If you limit this it can promote a better sleep hygiene.

3. Have a calm and nice environment: It is helpful to keep a comfortable space to have a better sleep.

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Having a prevention plan to avoid bad habits is as important as having a plan for good ones.

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Relying on others can help you if you are struggling. If you feel you need help and are not in the best mindset it is better to rely on your friends and family. Having open conversations can help be a healthy coping mechanisms.

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1. Moderating your alcohol consumptions.

2. Seeking professional help if needed.

3. Creating healthy relationships.

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1.  Maintain a healthy lifestyle. By engaging with physical activity, eating well and sleeping well you can maintain a good mental health.

2.  Express how you feel. When you are not feeling your best it can always help to share you feelings with someone you trust or a professional this way you know you are not alone and someone can help you understand how you feel.

3. Practice a hobby. Being able to workout, or express yourself in an artistic way can help reduce stress and help you clear your mind.

Guidelines on mental health promotive and preventive interventions for adolescents. (n.d.). https://www.who.int/docs/default-source/mental-health/guidelines-on-mental-health-promotive-and-preventive-interventions-for-adolescents-hat.pdf

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1. Record your vaccinations and make you appointments. If you keep record of what you get and are on top of it you can make sure you get them all up to date.

2. Practice healthy habits. If you have healthy habits and maintain a healthy lifestyle then your immune system can be better.

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1. Be sure to vaccinate on time and not wait until it is urgent. Vaccines help you take care of your self and prevent you from being sick.

2. Stay informed of any changes and any new vaccines you might need to get.

3. Keep your vaccine card up to date.

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Health and urban development: This is the relationship of building an environment and the health of the people who will live in this environment.

Public spaces and well-being: This is how accessibility and living in a safe inviting space can affect the well-being of individuals.

Healthy cities: This are the cities that put first the health of their citizens with policies, practices and infrastructure that can support the well-being of those who live there.

Impact of urban planning on physical and mental health: How cities are designed and planned by urban environments can affect the individuals and communities, this is what makes them walkable and safe for the environment.

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In Monterrey there is a lot of natural reserve areas, it is about 190,000 hectares. Right now the mayor of SPGG is making changes to the streets so they are bicycle accessible and more people are starting to cycle around.

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A way we can promote a healthy environment is trying to take care of the green spaces in the city, and encouraging people to keep them clean. Another could be creating initiatives in promoting the use of reusable bags and removing plastic ones from supermarkets.