# Avoiding Harmful Substances

Part of the Personal Fitness Merit Badge Digital Resource Guide: [Introduction & Overview](https://merit-badge.university/merit-badges/personal-fitness/guide/index.md)

*3. Fitness Knowledge & Habits*

> **3b.** Discuss what harmful substances you consciously avoid, and how these actions affect your risk factors now and in the future.

One of the most important fitness decisions you make every day is what you choose *not* to put into your body. Avoiding harmful substances is not about following rules for the sake of rules — it is about protecting the body and brain you are still building.

### Why This Matters Right Now

Your body is still developing. Your brain will not finish maturing until your mid-twenties. The substances that are dangerous for adults are even more dangerous for you because they can permanently alter how your body and brain grow. Choosing to avoid harmful substances during your teen years is one of the single most impactful things you can do for your long-term health.

### Substances to Consciously Avoid

**Tobacco and nicotine products.** This includes cigarettes, cigars, chewing tobacco, and — increasingly — vaping devices (e-cigarettes). Nicotine is highly addictive. It rewires the reward circuits in your developing brain, making it harder to concentrate, learn, and control impulses. Tobacco smoke damages your lungs and cardiovascular system, directly undermining the aerobic fitness you are working to build.

> **Did You Know?**
>
> E-cigarettes and vapes are not a safe alternative to smoking. A single vape pod can contain as much nicotine as an entire pack of cigarettes. Vaping has also been linked to a serious lung condition called EVALI (E-cigarette or Vaping product use-Associated Lung Injury) that has hospitalized thousands of young people.

**Alcohol.** Alcohol impairs judgment, slows reflexes, and damages your liver. For a developing brain, alcohol is especially harmful — it can interfere with memory formation, decision-making ability, and emotional regulation. Even occasional use during your teen years has been linked to long-term changes in brain structure.

**Illegal drugs.** Marijuana, opioids, stimulants, and other drugs carry serious risks including addiction, overdose, impaired brain development, and legal consequences. Even marijuana, which is legal for adults in some states, can harm the developing teen brain and reduce motivation, memory, and learning ability.

**Misused prescription and over-the-counter medications.** Taking someone else's prescription, using more than the recommended dose, or using medication for purposes other than intended is drug misuse. This includes painkillers, stimulants (like medications for ADHD), and even cough and cold medicines.

**Performance-enhancing substances.** Anabolic steroids and other performance-enhancing drugs can seem tempting if you want to get stronger faster. But the risks are severe: liver damage, heart problems, hormonal disruption, stunted growth, and mood disorders ("roid rage"). There are no shortcuts to fitness that do not come with a heavy price.

![An illustrated split image: on one side, a Scout choosing water, fruit, and exercise; on the other side, crossed-out icons of cigarettes, vape pens, alcohol, and pills](https://ik.imagekit.io/doulacoop/tr:w-800/mbu-assets/merit-badges/personal-fitness/guide/healthy-choices-infographic?v=22d9117f)

### How Avoiding Substances Affects Your Risk Factors

Every substance you avoid reduces your risk of serious health problems — both now and decades from now:

| Substance Avoided | Risk Reduced |
|---|---|
| Tobacco/nicotine | Lung cancer, heart disease, stroke, chronic lung disease, addiction |
| Alcohol | Liver disease, brain damage, accidents, addiction, impaired development |
| Illegal drugs | Addiction, overdose, brain damage, legal consequences |
| Steroids | Heart failure, liver damage, hormonal problems, stunted growth |

> **Safety First!**
>
> If someone offers you a substance and you are not sure what it is, the safest answer is always "no." You do not need to know the specific risks of every substance to know that putting unknown chemicals into your body is a bad idea. Trust your gut and walk away.

### Peer Pressure and How to Handle It

Knowing the facts is important, but the hardest part is often saying "no" when everyone around you seems to be saying "yes." Here are strategies that work:

- **Have a ready response.** Practice a simple, confident "No thanks, I'm good." You do not owe anyone an explanation.
- **Choose your crew wisely.** Surround yourself with people who share your values. The friends who pressure you to do things you are uncomfortable with are not your best friends.
- **Leave the situation.** If the pressure is intense, it is always okay to leave. Text a parent or trusted adult to pick you up. No party or gathering is worth your health.
- **Know your "why."** When you have a strong reason — like your fitness goals, your Scout values, or your future plans — saying no gets easier.

> **Tip**
>
> When discussing this with your counselor, be honest about the pressures you face. Your counselor is not there to judge you — they are there to help you think through the choices you are making and strengthen your ability to make good ones.

### Explore More

Video: [Substance Use and Abuse](https://youtu.be/6fmhLcYSn-Y?si=rRPr6HRcv5dSrVgG)

[NIDA for Teens — National Institute on Drug Abuse](https://nida.nih.gov/research-topics/parents-educators/lessons-plans-interactive-tools-media/mind-matters): Science-based information about how drugs affect the teen brain, presented in an engaging, teen-friendly format.

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- Previous: [Exercise & the Four Components](https://merit-badge.university/merit-badges/personal-fitness/guide/req3a/index.md)
- Next: [Vaccinations](https://merit-badge.university/merit-badges/personal-fitness/guide/req3c/index.md)