Running is my jam - what moves you?
True of False - If you are not running or breaking a sweat then it doesn't count as exercise
What is False
Moving your body doing something you love is the most important thing. It is a good plan to get 30-60 minutes of movement every day - do what you love and get the heart pumping!!
True or False
Managing stress in life helps improve mental and physical health
What is:
True
Managing stress is a key factor in helping one's mental wellness. When stress builds up too much it can impact sleep, school, our relationships, and energy.
3 ways to help improve sleep are....
What is:
1. Exercise in the day regularly but not right before bed
2. Get time in nature every day - fresh air!!
3. See your doctor, nurse, or Foundry for help with sleep
4. Reducing stress helps improve sleep
5. Talk with an Elder about traditional teas/medicine/activities that may help
6. Decrease use of caffeine, alcohol or other substances
Vaping is a great way to blow off steam and connect with friends. True or false
What is false
Cycle of vaping with anxiety
impacts on wellness
True or False
Sugary drinks like iced tea, pop, Gatorade, and iced caps are the best way to increase one's energy for studying and sports
What is:
False
Sugary drinks are hard on the body, mind and energy. WATER is the best drink - keeps all the cells in body and brain hydrated. Jazz up water with fruit, mint, lemon etc
One way to start moving more today is....
What is:
Try something new
Try something with your family or a friend
Fit it into your day - walk to school, go for a bike with a friend
Exercise, cultural practices, sleep, connection to the land, decreasing screen time, eating regularly, journaling, yoga, meditation and talking with a trusted adult are all examples of ?
What are strategies for reducing stress and anxiety
True or False:
Sleep is overrated and being sleep deprived causes no issues in one's life
False
Sleep is super important for restoring and helping your body heal
Not getting enough sleep lead to:
1. Decreased concentration
2. Increased stress and anxiety
3. Being tired at school and in activities
4. Decrease coping
5. Increased accidents
The teen brain is not impacted at all when one smokes pot. This is the best time in life to start
What is:
False
The teen brain is MAGICAL and is setting up wiring that lasts a lifetime. Cannabis can impact this beautiful process and cause changes to the function and the structure of the brain
The best start and most important meal of the day with some examples
What is:
Breakfast
Examples - oats with fruit, smoothie, PB on toast with banana
How many minutes a day is it recommended that teens age 12-17 exercise at a moderate to vigorous pace?
An accumulation of at least 60 minutes per day of moderate to vigorous physical activity involving a variety of aerobic activities. Vigorous physical activities, and muscle and bone strengthening activities should each be incorporated at least 3 days per week
You can spend that 60 minutes physical activity across the day. Every little bit counts
Physical signs of anxiety can look and feel like this in your body.
What is:
What is:
Uninterrupted 9 to 11 hours of sleep per night for those aged 5–13 years and 8 to 10 hours per night for those aged 14–17 years, with consistent bed and wake-up times
True or False
Splashing cold water on your face or having a dip in a cold creek can help when feeling overwhelmed, sad or disconnected
What is:
True
This is commonly used as strategy for anxiety treatment AND has been used since time immemorial as a cultural healing practice
Salmon, seafood, eggs, peanut butter, cheese, dairy and beans/legumes are all sources of?
Why is this important?
What is protein?
Why - builds muscle, helps immune system, nourishes brain, keeps energy up
Starting regular exercise in your childhood/teenage years is best to develop lifelong habits that are positive for your health.
What is:
True
These are 3 people one could talk to you if they are feeling sad, anxious, or stressed
Who are:
Parent/guardian
Teacher/EA/School counsellor
Auntie/uncle/other relative who is safe adult
Older sibling or cousin
Nurse/youth worker or family doctor
Kids Help Line
Foundry/youth clinic
True or False:
If one has insomnia they will have it their whole life
What is:
False
People can have insomnia at different times in their lives and there are strategies that can help - no matter what age the person is!
True or False
Connection to language, culture, land based healings, Elders, and having a community that accepts you just as you are decreases anxiety, depression and substance use in youth
What is:
True
Healthy snacks include any of these
What are:
nuts, fruit, nut or seed butters, eggs, canned fish, trail mix, smoothie, yogurt and fruit. Toast with PB
others.....
These things happen when a person exercises regularly (name 3 at least)
What are:
1. Increase mental wellness due to release of endorphins
2. Develop lifelong habits that are positive for health
3. Heart and lungs get stronger
4. Muscles and bones are developed and get stronger - less injury and pain as older adult
5. Sleep better
6. Stress buster
Some early signs of feeling too stressed out are:
What are:
fidgeting
being louder or quieter
difficulty focusing
dry mouth/throat
arguing
substance use
pacing
tensing up
clenching jam or grinding teeth
Short fuse
What is the recommended number of screen time hours for teens per day?
What is:
2 hours per day - not including school work time on screens
True or False:
Companies that advertise, sell and target youth around the world to take up vaping have the best interests of those youth in their mind and hearts
What is:
FALSE
Big tobacco wants BIG $$$$
True or False
Salt is amazing and helps keep our hearts healthy
False
Salt in moderation is best.
Processed foods contain high amounts of salt that can put extra pressure on our hearts. Some examples are chips, crackers, most packaged foods.