Sleep
Name two things that lack of sleep can cause in youth
Poor problem solving skills
managing emotions Trouble concentrating
Remembering facts
verbal creativity
etc
What types of foods improve mood?
Grapes, walnuts, blueberries, bananas etc.
Any type of "healthy food" contributes to mood improvement
How long should youth exercise for per day?
At least 1 hour
Name two things that can help lower stress
Making a list of "priorities"
Taking time for self care
Taking projects one step at a time
Asking for help
etcTrue or False: the background light in cellphones, televisions, laptops, and tablets don't stimulate the brain while trying to fall asleep
False- background light from any type of screened device stimulates the brain and essentially tells the brain to "stay awake" This means that it is best to read a book while trying to fall asleep
Name 3 foods/drinks caffeine can be found in?
chocolate
milk
tea/coffee
pop
energy drinks
over the counter pain medications and cold medicines
True or False: Physical activity only benefits your muscle strength and weight
False, physical activity greatly improves self-esteem, confidence, stress regulation and improves social skills
What are some of the ways in which sugar/sugar additives can negatively affect you?
Can worsen your brain’s ability to function (e.g memory loss) can make you feel more anxious or down. Sugar is also addictive.
Sugar and sugar additives does not cause depression or anxiety
What are three ways you can improve your sleep?
Avoid bright lights after dinner
Make sure your bedroom is dark and quiet at night time
Have a routine you follow every night
Exercise during the day
True or False:
A heavy meal before bed will improve your sleep
False, a heavy meal before bed will make it difficult to sleep. However, an empty stomach will also do the same- so if you are hungry have a light snack.
True or False: Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication.
True, exercising creates serotonin in the brain which boosts overall mood. Even just going for a walk in the sun builds serotonin and increases your mood.
However, some people require both antidepressants and exercise as a means to deal with mental health concerns
A study has shown that students who had lower grades averaged about ______ minutes less sleep per weeknight than their classmates who had higher grades
A: 20 - 25 minutes
B: 45- 50 minutes
C: 30 - 35 minutes
D: 25 - 30 minutes
D: 25 to 30 minutes less
For instance, studying all night could potentially make it harder for you to remember facts during a test the following day so it is important to get a good nights sleep
What could lack of sleep cause when dealing with mental health concerns in youth? ie. anxiety etc
Lack of sleep can cause decreased body image/self- esteem
Teens with a lower quality diet have a ___ percent higher RISK of depression in comparison to those who eat a higher-quality, whole foods diet
Between 60 and 90 percent
80 percent
Explain the difference between "moderate" and "vigorous" physical activity
Moderate physical activity can be defined as: being energetic enough that you breathe a little heavier than normal, but aren’t out of breath and feel warmer, but don’t end up hot and sweaty. (e.g. jogging, riding a bike).
Vigorous physical activity can be defined as: activities that cause you to breathe much harder, your hearts to breathe rapidly and makes engaging in conversation difficult. Some of these activities are running and sports (e.g. swimming, football).
A 2013 study found that the risk of depression is __ to __ percent lower in those who eat a diet high in vegetables, fruits, grains and fish, while avoiding processed foods and sugar.
Range between 20 and 60 percent
25 to 35 percent
Eating unhealthy foods does not cause depression. Eating a balanced diet is a great way to take care of yourself however mental health has different factors that are involved, which means that a balanced diet will only help increase mood.