Sleep & Rest
About how many hours of sleep do most adults need each night?
7-9 hours
Name one healthy way to cope with stress.
Deep breathing, walking, music, journaling, talking to someone, etc.
What drink is usually the best choice for staying hydrated?
Water
Name one form of physical activity that doesn't require a gym.
Walking, dancing, stretching, gardening, etc.
Who can you ask if you have questions about how to take a medication?
A pharmacist, doctor, nurse, or other qualified healthcare provider
Name two habits that can promote better sleep
No screen time before bed, reading, stretching, listening to calming music, etc.
What is one physical sign that you might be experiencing stress?
Muscle tension, headache, increased heart rate, sweating, upset stomach, etc.
Name one good source of protein.
Eggs, chicken, fish, beans, tofu, nuts, etc.
Besides physical health, what is one area that regular physical activity can benefit?
Mood, stress, sleep, energy, etc.
What is one thing you should bring or have available at a healthcare appointment?
Medication list, questions, ID/insurance information, health information, etc.
What is one thing you should try to avoid close to bedtime because it can make falling asleep harder?
Caffeine, screens, large meals, etc.
What breathing strategy involves slowly breathing in, holding, breathing out, and holding for equal amounts of time?
Box breathing
What nutrient found in fruits, vegetables, and whole grains can support healthy digestion?
Fiber
What should you do before beginning a new exercise routine if you have a health condition or aren't sure an activity is safe for you?
Talk with an appropriate healthcare professional.
What should you do if you don't understand instructions given to you by a healthcare provider?
Ask questions or ask them to explain the information differently.
Why can going to bed and waking up around the same time each day be helpful?
It helps regulate your body's sleep-wake cycle.
What's one thing you can do when a problem feels too overwhelming to handle all at once?
Break it into smaller, manageable steps.
Name three major food groups that can be included in a balanced meal.
Fruits/vegetables, grains, protein, and/or dairy
What is one of the main types of exercise that help improve heart health and muscle strength?
Aerobic activity or strength training
Why is it helpful to keep an updated list of all the medications you take?
It helps you and your healthcare team manage medications safely and prevent errors/interactions.
You can't fall asleep after lying in bed for a while. What is one healthy strategy you could try?
Do a quiet, relaxing activity until you feel sleepy, then return to bed. (stretching, yoga, meditation)
What should you do if your usual coping strategies aren't working and stress is interfering with everyday life?
Reach out to a trusted person or healthcare/mental-health professional for support.
Why can planning meals ahead of time support your health?
It can encourage balanced choices, establish routines, save time, and reduce impulsive food choices.
What is one way to make physical activity easier to maintain as part of your routine?
Choose enjoyable activities, set realistic goals, schedule it, exercise with someone, etc.
Your healthcare provider gives you a treatment plan that you don't think you can realistically follow at home. What should you do?
Discuss your concerns with the provider so you can work together on a safe, realistic plan.