Vitamins/
Minerals
Brain Food
The Body
Wellness
Activities
100
You need foods containing _________ to develop strong bones.
What is Calcium - Calcium is the most abundant mineral in the body. It is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signalling and hormonal secretion. All of these functions are important for healthy brain functioning and mental well-being. - Eating foods such as Yogurt, Cheese, Milk and Sardines are high in Calcium.
100
Essential omega-3 fatty acids are found in _________. These fatty acids are crucial to the health of our nervous system and brain function.
What is Oily fish - Omega-3 fatty acids are also found in fish oil, walnut oil and flaxseed. They are all high in DHA which when low has been linked to higher risk of developing Alzheimer’s and memory loss. - Fish such as salmon also contains Iodine, which is known to improve mental clarity and is important for healthy brain development.
100
This is one of the most important organs of the body. It sends signals throughout the entire body through the spinal cord.
What is the brain - Smart foods help in brain boosting and including smart foods in your daily diet helps in the prevention of brain disorders.
100
This can result in poorer learning ability and also decrease your attention level
What is Sleep deprivation - Getting proper sleep is crucial for brain health and development. -Circadian rhythm controls your sleep-wake cycle. An altered sleep pattern can lead to increased eating and weight gain. -Regular eating pattern with protein in morning meals, snacks, and lunch as well as consuming most carbohydrates in the evening can help sleep patterns ALSO, Coffee, tea, or any other stimulants, should be consumed at circadian-neutral times (eg. Before 4pm)
100
Your body needs time to ________, which can sometimes be hard for people to do when they are constantly on the go.
What is Relax - Make yourself take a break. - Yoga is a great for of relaxation as well as incorporating naps into your day. Taking periodic homework breaks throughout the day enhances our ability to concentrate and remember what you are learning.
200
Females need about twice as much_________ as males
What is Iron - Iron is a mineral that is important for good health, it carries oxygen to all parts of the body. - Low iron levels can leave you tired, pale-looking and irritable. All factors that contribute to mental well-being. Eating foods such as spinach, tomato puree, edamame and lima beans are high in Iron.
200
This food significantly improves both learning capacity and sharper thinking. As well as protects the brain from oxidative stress and improves memory.
What is Blueberries, Strawberries & Raspberries - Oxidative stress affects brain power and may contribute to brain disorders such as Alzheimer’s or dementia. Blueberries are best for brain health because they improve memory and enhance brain power.
200
This chemical in the brain is a known contributor to feeling and well-being, these include the regulation of mood, appetite, and sleep
What is Serotonin - Serotonin is also a contributor to muscle contraction and some functions including memory and learning. - Higher levels of serotonin are also linked with situations that will bolster self-esteem, increased feelings of worthlessness and creates a sense of belonging.
200
_____________ can contribute to a persons being unable to sit long enough to eat or eat “on the go”.
What is Anxiety or overactivity - Anxiety can feel like a tense sensation in your stomach, the heightened sense of awareness you have about everything going on around you, and the slight fear or sense of dread. - - This heightened level of awareness creates stress of your body. - Heightened anxiety can also affect regular eating and sleeping patterns. Regular eating and sleeping patterns are important for mental well-being.
200
_______________ can be very therapeutic so try to incorporate _____________ into your day.
What is Laughter - Nothing makes you feel better about yourself or the work around you than a good laugh. - Laughter distracts you from the stress of the moment, helps you get out of your rut, gives you a sense of distance and perspective from worry and stress, forces a positive broader perspective about stress, and immediately improves mood.
300
To much _______ in your diet may contribute to high blood pressure.
What is Sodium - Sodium is an essential nutrient found in salt and many foods. Our bodies need a small amount of sodium to be healthy, but too much can lead to high blood pressure, a major risk factor for stroke, heart disease and kidney disease. - Foods that contribute to high blood pressure when consumed in excess include, breads, processed meals, soups and junk food.
300
This food is known worldwide for their wide range of health benefits such as promoting brain health, lower blood pressure, improve blood circulation.
What is Avocado - These are well known Super foods that improve brain power and nervous system functioning. - Some of its benefits include phytosterols which provide anti-inflammatory benefits, and Oleic acid which helps our digestive tract by increasing absorption of fat-soluble nutrients - The best way to get the most nutrients out of avocado is eating it raw.
300
This chemical in the body plays a large role in the fight or flight mechanism.
What is Adrenaline “The Energy Molecule” - Also causes increase in heart rate, blood pressure, and works by causing less important blood vessels to constrict and increase blood flow to larger muscles. - The term “adrenaline rush” comes in times of distress or facing fearful situations. This can trigger a person to do things that terrify or put themselves in situations that feel dangerous.
300
________________ can make a person sad, angry, worried and anxious. It is often caused by external influences.
What is Stressors -Chronic stress and cortisol can damage the brain, therefore reducing chronic stress is important. -Chronic stress affects white matter in the hippocampus which is responsible for regulating memory and emotions.
300
Particularly during the winter months, its easy to stay inside and not interact or communicate with others. However, staying in touch with __________ and ___________ is very important for mental well-being.
What is Friends and family - Email and texting is no substitute for a real life visit with a friend. Make a dael with yourself to stay in touch with friends and family. Schedule short coffee or lunch dates, movies or shopping excursions. By making yourself schedule times to get out of the house, you will be rewarded with the company and conversation of others
400
__________ are needed to build, repair, and maintain body cells and tissues.
What are Proteins - Protein foods are broken down into amino acids during digestion, amino acids are used to maintain good health. - Seafood and white-mean poultry are excellent source of proteins. - Eggs are one of the least expensive proteins.
400
This vegetable is a great source of Vitamin K which is known to enhance cognitive function and improve brainpower.
What is Broccoli - This low calorie food is packed with plenty of nutrients. It also contains the brain-boosting nutrient folate which is associated with enhance stored memories retrieval. - Broccoli contains phytonutrients that support in the body’s detox process, through activation, neutralization and elimination of unwanted contaminants. - Broccoli also contains Vitamin D which is associated with the production of serotonin and enhancing well-being.
400
This chemical in the body is responsible for reward-driven behaviour and pleasure seeking
What is Dopamine “The Reward Molecule” - A person can increase their dopamine naturally by being a go-getter in your daily life and flooding your brain by achieving your goals. - Many addictive drugs act directly on the dopamine system, which is why drugs can be so addictive.
400
According to research by the BC government, about 1 in 5 individuals in BC will experience significant mental health and ___________ problems leading to personal suffering and interference with life goals.
What is Substance use - Mental illness and problematic substance use affect people of all ages form all walks of life. - Can reduce food intake, alter utilization of nutrients and malnutrition. Therefore, optimizing nutritional intake is crucial in balancing mental wellness. - Regular alcohol consumption is also connected with irregular sleep problems which have been associated with enhanced stress and anxiety which have been shown to harm mental wellbeing.
400
Incorporating __________________ into your schedule keeps your body active and physically strong, which provides benefits for your mental well-being as it plays a role in reducing and preventing stress.
What is Exercise or physical activity - Exercise may include going for a walk, taking a bike rie, working in the garden, dancing to some music, do stretching and yoga, or lifting weights. - Remember to make time for yourself - Shoot for 30 minutes of exercise three times a week.
500
Lack of this vitamin may be one of the many factors that contribute to a depressed mood
What is Vitamin D - People who have depression go outdoors less, so they are less likely to have good amounts of vitamin D in their blood. - Did you know: exposing your skin to the sun to get vitamin D enhances your mood and energy.
500
This food group enhances our ability to concentrate and focus which comes from the adequate, steady supply of energy.
What are Whole grains - Every organ of the body requires energy to work properly including the brain. A lack of energy in the body can affect the organs functionality. Whole grains are very low in glycemic index and slowly release the glucose in the bloodstream which keeps you alert throughout the day. - Whole grains enhance folic acid, vitamin B12 and vitamin B6 which have been shown to improve information recall.
500
This part of the brain plays a role in the processing of emotions.
What is the amygdala - The amygdala has been implicated in modulating stress response mechanisms, particularly when feelings of anxiety or fear are involved.
500
This ‘switches on’ your brain and your body. It is also a gentle way to ease your digestive system into the rest of the day.
What is Water - Water is the best way to prevent and chase away fatigue – be it physical or mental. - Human brains consists of 85% water. When you are not properly hydrated your brain feels the effects, with headaches, poor concentration and reduced short-term memory. Dehydration causes the level of energy production in the brain to decrease. - To avoid drops in your cognitive performance, remember to drink water throughout the day.
500
Well nourished bodies are better prepared to cope with stress therefore its important to ________________.
What is Healthy eating - Start each day with breakfast, preferably whole grain cereals and fruit and maintain balance, nutritious meals throughout the day. - Limit caffeine and sugars in your diet.
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