Nutrition
This meal is considered the most important meal of the day
What is breakfast?
Breakfast refuels your body after fasting overnight, improves energy and focus, supports metabolism and blood sugar stability, and supports physical performance
Taking this many minutes of brisk walking most days supports heart health.
What is 30 minutes?
Walking 30 minutes improves circulation and heart health, helps maintain a healthy weight, supports mental health, strengthens muscles and bones, improves blood sugar control, and boosts energy levels.
This is a common feeling that includes worry, tension, or feeling overwhelmed.
What is stress?
Most adults need this many hours of sleep per night.
What is 7-9 hours?
7-9 hours of sleep allows the body to fully recover, repair, and reset each night. Improves focus and memory, regulates mood and emotions, and reduces stress, irritability, and anxiety. Physically, 7-9 hours of sleep prevents fatigue and sluggishness and supports a strong immune system.
Washing your hands regularly helps prevent the spread of what?
What are germs?
Clean your hands for at least 20 seconds for effectiveness
The number of cups of water most adults should aim to drink daily.
What is 8 cups (about 2 Liters)?
Exercise releases these "feel-good" chemicals that boost mood.
What are endorphins?
Endorphins are chemicals released in your brain triggered by exercise and it is part of the body's stress-relief system. Endorphins help reduce pain, improve mood, increase relaxation, and help you feel motivated and energized.
What is increased heart rate and blood pressure, faster breathing, muscle tension, trouble sleeping, mood changes, difficulty concentrating or thinking clearly, and changes in appetite.
Looking at this type of screen before bed can make it harder to fall asleep.
What is electronics?
Blue light screens (video games, etc) keeps your brain awake and active. Screens make it harder to sleep because they block sleep hormones, stimulate your brain, and delay your natural bedtime routine.
This protective product helps reduce skin damage from the sun when applied before going outdoors.
What is sunscreen?
Eating more of these foods- like fruits, veggies, and whole grains- improves digestion and heart health.
What are high fiber foods?
High fiber foods help lower cholesterol, supports a healthy weight, and reduces inflammation.
This type of activity strengthens your heart and lungs.
What is cardio?
Ex: walking, running, cycling, swimming, dancing, stair climbing
Examples of healthy coping skills
What is deep breathing, listening to music, journaling, drawing, talking to a trusted friend, going outside, exercise, reading, and doing a hobby (Puzzles, cooking, crafts).
Avoiding caffeine after this time can improve sleep.
What is early afternoon (around 2 pm)?
Caffeine can remain in body for hours
Later caffeine can cause jitters, anxiety, and racing thoughts preventing adequate sleep.
This habit of organizing your day using a planner or list helps improve focus and reduce stress.
What is time management?
Use a planner or schedule (write down appointments, tasks, or goals for the day).
Breaking task into smaller steps
Utilize phone reminders
Reading this on packaged foods helps you understand calories, sugar, and portion sizes.
What is the nutrition label?
Strength training helps maintain this, which naturally decreases with age.
What is muscle mass?
Preventing loss of muscle mass: eating protein, weight lifting (light weight)
Taking time for small enjoyable activities- like reading or taking a warm shower- is part of this self-maintenance practice.
What is self-care?
This pre-sleep ritual- like reading or stretching- signals your body it's time to wind down.
What is bedtime routine?
What is staying active or moving more?
Drinking water helps your body in a few simple, important ways.
What is
Keeping your body hydrated, helps control body temperature, aids in adequate digestion, supports energy and focus, and helps removes waste through urine and sweat.
This helps prevent injury by preparing your body before exercise and cooling it down after.
What is stretching or warm-up/ cool-down?
Stretching increases blood flow to muscles, reduces risk for injury, and improves flexibly and range of motion.
This self-care skill involves saying no or limiting contact with people or situations that feel unhealthy or draining.
What is setting boundaries?
Healthy boundaries are important in preventing burnout and emotional exhaustion, reduces stress, and resentment, improves self-respect and confidence, creates healthier relationships
The practice of reducing noise, light, and stimulation before bed is part of good sleep hygiene.
What is creating a calming sleep environment?
Using white noise
Having a cool room
Clean sheets
The daily practice of limiting sugary drinks helps support better energy levels and overall health.
What is reducing sugar intake?
Too much sugar causes quick energy spikes followed by crashes, cutting back sugar helps you feel more stable energy throughout the day, helps maintain healthy weight. Cutting out sugar prevents cavities, and protects heart health.