Sleep
Exercise
Nutrition
Breathing/Rejuvinate
100
How much sleep should you aim to get a night?
6-8 hours
100
How much time should you leave between bed and strenuous exercise?
2 hours
100
What stands in the way of eating healthy? How do we overcome these challenges?
Possible Answers:
- finances
- meal prep time
- allergies
100
What do you do to reboot your energy?
Possible answers:
- exercise
- nap
- snack
200
What are helpful methods to get ready for bed?
- Have a routine!
- Have a fixed bedtime and awaking time
- Light snack (milk and foods high in tryptophan such as bananas)
- Relaxation Techniques: yoga, deep breathing, PMR,
- Others?
200
What stands in the way of daily exercise? How can we push past these obstacles?
Possible answers:
- Not enough time
- Gym memberships are expensive
- Injury/chronic pain
200
What are the five main food groups?
Protein, Fruits and Veggies, Fats and sugars, Carbohydrates/Grains
200
What breathing techniques do you use currently?
Examples:
- breathing meditation
- box breathing
- finger breathing
300
What is your sleeping environment? What are possible elements that create a pleasant sleeping environment?
Possible answers:
- block distracting noise, comfortable bedding/bed, having a cool bedroom/comfortable temperature, reserving the bed for sleep only
300
What are daily exercises you could engage in?
Possible answers:
- Taking stairs instead of elevator
- Daily walks
- Small exercise during commercial breaks
- Parking further away from the store
- Stretching
300
What do you know about portion sizes?
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300
When do you notice yourself becoming fatigued or run down?
Examples from the group
400
What should you do if you cannot sleep? Or wake up in the middle of the night?
- If you don't fall asleep in 15-30 minutes, get up and go into another room until sleepy
- If you awake in the middle of the night and cannot get back to sleep for 15-30 minutes, same thing: do not remain in bed. Take a bath, read, or engage in another quiet activity until sleepy.
- Do not participate in challenging or engaging activities such as housework and TV.
400
How much time should we devote to exercise?
30 minutes a day, 3-5 days a week. Smaller amounts (10-15 minutes at a time) can also make a difference.
400
What could a healthy menu for the day look like?
Breakfast:
Lunch:
Dinner:
Snacks:
*Is this realistic?
400
How do you notice your energy is depleting in your mind? In your body?
Mind: difficulty remembering or processing information, not thinking clearly, feeling "foggy"
Body: body feels heavy, vision may not be as sharp, etc.
500
What stands in the way of getting enough sleep? What can we do about it?
Multiple examples including:
- mental health diagnoses (depression, schizophrenia, anxiety etc.)
- stress throughout the day
- caffeine, alcohol, and heavy, spicy, or sugary foods
500
How can we stay motivated to be active?
- Notice what you enjoy doing
- Set realistic goals
- Don't think of it as a chore or another "should" in life, view it as a tool.
- Pay attention to how your efforts make you feel (before, during, and after the activity)
- Reward yourself for success!
- Share efforts with someone else in the same boat
500
Who can you talk to about help with healthy eating and nutrition?
Your doctor knows your needs best, understands what you may be lacking.
Vitamins: https://www.disabled-world.com/medical/supplements/vitamins/
500
What are other ways you physically nurture your body besides sleep, exercise, and proper nutrition?
Answers from group.