Show:
SLEEP
MIND DIET
HEALTHY MIND
SELF-CARE
TRUE/FALSE
10

How much sleep should adults get?

Studies show that adults should get seven to eight hours a night for good health.

10

What is one of the four food categories in the MIND diet plan?

*BONUS 10 POINTS EACH* Name All 4 Categories

  • vegetables & fruit
  • proteins
  • carbs
  • fats
10

What are some lifstyle choices you can make to keep your mind healthy?

  • Healthy Diet
  • Prioritize Sleep
  • Stress Management
  • Stay Active
  • Seek Support
10

It is the process of focusing the mind, body, and soul on what is being sensed in this moment.

What is mindfulness

10

Untreated sleep disruptions can help stabilize neurologic disorders

FALSE  

TREATED sleep disruptions can help stabilize neurologic disorders

It's not healthy to deprive yourself of sleep because sleep supports all aspects of normal brain and body function.

20

Why is sleep important for health?

  • promotes growth
  • helps heart health
  • supports weight management
  • helps combat germs and keep your immune system strong
  • reduces risk of injury
  • increases attention span
  • boosts memory and learning
20

Which foods should be included in a weekly MIND diet meal plan?

a variety of fruits, vegetables, whole grains, nuts, and lean proteins

20

There is growing evidence that there is a strong association with social media use, and poor mental health. How can social media affect your mental health?

  • Leads you to compare yourself to others
  • Fear of missing out
20

Low self-esteem is a symptom associated with many mental health conditions including (but not limited to)_________________.

  • Depression
  • Anxiety
  • Bipolar Disorder
  • Personality Disorders
20

A balanced and nutritious diet plays a crucial role in maintaining good mental health.

TRUE

What you eat directly impacts brain function, mood, and overall well-being, while poor dietary choices can worsen mental health challenges like depression and anxiety.

30

What are some health risks of not getting enough sleep?

Not enough sleep or routinely getting broken sleep is linked with seven of the 15 leading causes of death in the U.S. These include:

  • Heart disease
  • Cancerous tumors
  • Diseases related to the brain, such as stroke and brain aneurysms
  • Accidents
  • Diabetes
  • Sepsis
  • High blood pressure
30

Fish is rich in ______________, which may help reduce the risk of cognitive decline.

omega-3 fatty acids

30

Exercise causes the blood vessels in the body, including in your brain, to dilate changing metabolic capacity of the brain. The brain also secrete certain chemicals which help keep the brain healthy. Adults should exercise _______minutes each day to promote a healthy mind.

30 minutes of aerobic exercise every day

30

What is a Wellness Wheel?

A visual that helps identify aspects of wellbeing.

A tool to self-analyze peronal wellness.

30

Getting enough sleep isn't just about the number of hours you're asleep. It's also about the quality of sleep and that you stay on a regular schedule.

TRUE


40

What happens to your brain when you don't get enough sleep?

  • Sleep deprivation affects your ability to remember, concentrate, and make good decisions.
  • Your reaction time is reduced
  • more emotionally unstable (extreme sadness or anger)
40

What is one of the health benefits of following the MIND diet?

  • cognitive health (brain health) memory
  • heart and metabolic health (the physical and chemical processes in the body that produce energy) help lower blood pressure, reduce the risk of diabetes, cardiovascular disease, and promote weight loss
  • anti-inflammatory (help reduce the risk of chronic diseases such as cancer, obesity, and heart disease)
  • antioxidant effects (a substance such as vitamin C or E that removes potentially damaging oxidizing agents)
40

Keeping your mind active can slow down the progression of brain degeneration. What are some brain activities you can do to keep your mind active?

  • Crossword Puzzles
  • Word Searches
  • Seek and Find
  • Mazes
  • Jigsaw Puzzles
40

This graphic is a description of all the wellness concepts that ake up the components of a well-balanced lifestyle.

Wellness Wheel

The graphic of the wheel shows the balance and integration that occurs among all the wellness components. 

40

The MIND diet is a hybrid of the Mediterranean and DASH diets

TRUE

It emphasizes consuming foods that are good for the brain and limiting those that are not.

50

What are some tips for better sleep?

*BONUS 10 POINTS EACH* - There are 6

  • Avoid late-night snacking, sugar, caffeine, and alcohol.
  • Turn off electronics, TVs, and computers two hours before bed. 
  • Store all digital devices (e.g., smartphone, tablet, laptop, etc.) in an area of the house other than the bedrooms.
  • Sleep in a dark room because light stimulates our brains.
  • Use an alarm clock rather than your smartphone or tablet as a wakeup device.
  • Keep room temperatures on the cooler side – ideally low to mid-60s.
50

The MIND diet emphasizes the consumption of plant-based foods, such as vegetables, fruits, berries, nuts, and whole grains, while limiting the intake of ______.

  • red meat
  • butter
  • margarine
  • cheese
  • pastries
  • sweets
50

What happens to your body when you are chronically stressed?

  • weaken the immune system
  • increase the risk of heart disease
  • digestive issues
  • headaches
  • sleep disturbances
  • contribute to mental health conditions like anxiety and depression
50

What are three of the six demensions of wellness that we discussed this week.

name all 6 for *50 BONUS POINTS* 

  • Social
  • Physical
  • Emotional
  • Intellectual
  • Spiritual
  • Environmental or Occupational
50

Each person's personal wellness wheel will look the same.

False

Everyone has their own interests, strengths, needs, background experiences, etc. Each lifestyle is intrinsically different