Sleep
Name one effect of sleep deprivation (Not getting enough sleep)
Lower energy, brain fog, weakened immune system, more stress, stunted growth
True or False: Exercise means activities that strain your muscles like weightlifting or running a marathon, not relaxing activities like going for a walk or slowly riding a bike.
False: Exercise means anything that moves your muscles and cardiovascular system. Even low-intensity exercise is still exercise.
Why do we feel emotions?
Help us survive, motivate us to take action, helps us make decisions, help us communicate
What does the term "balanced diet" refer to?
Eating a variety of foods from different food groups. Also not eating one type of food too much and not enough of another, but keeping the proportions balanced.
What are some physiological (survival) needs?
Food, water, air, shelter, sleep
How many hours of sleep should you aim for each night?
9-12 hours for kids, 7-9 hours for adults
What happens to our bones and muscles if we don't exercise?
Atrophy. They get weaker, and it's harder to use them.
What emotion might someone be feeling if they're quieter than usual and socially withdrawn?
Sadness
Why is it healthier to eat whole fruit or smoothies than it is to eat fruit flavored foods or fruit juice?
The sugar is balanced out by the fiber that's found in whole fruit. Fruit flavored foods and fruit juice only has the sugar and none of the fiber.
What are some safety/security needs?
Personal security (nobody trying to hurt you), Employment (unfortunately tied to healthcare, housing, and survival needs), healthcare, housing
True or False: Melatonin is released in your brain when you're exposed to bright light (daytime).
False. Melatonin is released in your brain when it's dark and no lights are on in your house (including screen light).
How does exercise make our muscles stronger?
It breaks them down (when we get sore), and then they grow back even stronger when they recover.
What emotion might someone be feeling if their nose wrinkles and upper lip curls?
Disgust
What are some sources of protein?
Meats (red or white meat), eggs, nuts, seeds, beans
What are some social needs (love and belonging)?
Friendships, relationships, family, community, sense of connection and belonging
Does the brain chemical melatonin put you to sleep or wake you up?
Melatonin puts you to sleep.
What does cardio exercise refer to? (definition or examples)
Cardio is exercise that works your heart and lungs. Examples: Running, walking, biking, swimming, sports
True or False: Instead of having an out-of-control outburst, we should control our emotions by holding them inside and pretending they don't exist.
False! Suppressing your emotions is not healthy either. Bottling up your emotions is not good for your mental health and can also lead to them leaking out on people who don't deserve it.
What does "real food," or "whole food" refer to?
Food that comes directly from nature, and hasn't been processed a bunch. (food your great, great grandma would recognize)
What are some esteem needs?
Respect, self-esteem, status, recognition, competence (having skills), and freedom (autonomy)
What is something we can do to make sure we don't have trouble falling asleep or waking up, and that we get a good quality sleep at night?
Avoiding bright lights and screen time 1 hour before bed, and going to sleep and waking up at the same time every day.
What are some benefits of exercise? (name 3)
Weight management, reduced health risks, strengthen bones and muscles, improves mood, live longer, boosts energy, improves sleep, it's fun
What is the best way to deal with intense emotions?
Mindfulness. Identify, accept, and then communicate emotions.
What are the three simple rules for eating healthy?
Eat real food, not too much, mostly plants.
What does self actualization mean?
Being the best you can be, living up to your potential, living your best life.