Nutrition
Milk contains this mineral that helps build strong bones
What is calcium
How many hours of sleep does an adolescent need
What is 8-10 hours
You should do this before and after exercise
What is stretch
Your doctor or nurse will check/measure this at an appointment to see how hard your heart is working
What is blood pressure
What are the 3 components that make up the CBT triangle
What are thoughts, behaviors, and emotions
When eaten fresh it’s a summer vegetable, but when dried out it becomes a grain
What is corn
Name 3 sleep hygiene tips / things that promote sleep
Stick to a routine, do something relaxing before bed, Progressive muscle relaxation, room free of light and noise, cool environment, bath, read, avoid electronic, avoid caffeine, etc...
Exercise helps this system which includes your heart, blood vessels, and blood
What is cardiovascular system
The addictive substance found in tobacco
What is nicotine
A stress relieving exercise that involves tensing and then relaxing different muscle groups one at a time
Progressive muscle relaxation
Half of your grains should come from this type
What are whole grains
What is the chemical in the brain that is responsible for promoting a goodnight’s sleep
What is melatonin
Experts recommend that teens do __ minutes or more of physical activity every day
What is 60 minutes
Another word for salt which is included on a nutrition label
What is Sodium
Name 3 physical symptoms of anxiety/fight flight freeze response
Rapid heartbeat, rapid breathing, sweating, nausea/stomach upset, feeling dizzy/light headed, tight/pain chest, numbness/tingling sensations, shaky
Although often considered a vegetable, this food is actually a fruit
What is a Tomato
True or False: During sleep your brain rests
False
Type of exercise which increases heart rate and breathing for a longer period of time. Example- running, swimming
What is aerobic exercise
How often should you see the dentist
What is every 6 months
What is the fight/flight/freeze response
What is the body’s automatic, built-in system designed to protect us from threat or danger.
Lack of this vitamin may be one of the many factors that contribute to a depressed mood. Hint: the sun is a good source of this
What is Vitamin D
What are 3 symptoms of sleep loss/sleep deprivation
Mood- Irritability, Lack of motivation, Anxiety, Symptoms of depression
Performance- Lack of concentration, Attention deficits, Reduced vigilance, Longer reaction times, Distractibility, Lack of energy, Fatigue, Restlessness, Lack of coordination, Poor decisions, Increased errors, Forgetfulness
Health- Sleep deprivation has been associated with an increased risk of these medical conditions: High blood pressure, Heart attack, Obesity, Diabetes
Name 3 benefits of exercise
It Can Make You Feel Happier
It Can Help With Weight Loss
It Is Good for Your Muscles and Bones
It Can Increase Your Energy Levels
It Can Reduce Your Risk of Chronic Disease
It Can Help Skin Health
It Can Help Your Brain Health and Memory
It Can Help With Relaxation and Sleep Quality
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.
This chemical in the body plays a large role in the fight or flight mechanism
What is Adrenaline