Movement
2 ways that movement helps with mood.
Energizes you
Calms you
True or False: we should avoid all fats to eat healthy.
False. Our brain needs fatty oils (e.g. omega-3 and 6) to keep it working.
Average sleep hour.
8 hours
When does the potential harm of cannabis use increase?
When you use more regularly, increase the amount you use, driving under the influence
2 examples of moderate exercise
Biking, brisk walking, hiking, rollerblading, swimming, doubles tennis, vacuuming, moping
Effects of coffee lasts for.
4-6 hours
True or False: consuming caffeine or nicotine is fine, as long as you stop 30 minutes before bed.
False! Try to avoid using caffeine (coffee, pop, chocolate) or nicotine (smoking, vaping, chew) for at least 4 hours before bed.
True or false: hand rolled tobacco is healthier than pre-packaged tobacco
False: Most of the chemicals found in pre-packaged cigarettes are also found in hand-rolled cigarettes. These chemicals are toxic and many can cause cancer.
What is the recommended amount of exercise per day, per week?
30 minutes of moderate exercise a day, 3-5 days per week.
Name 2 food substances that can be addictive.
Sugar and caffeine.
Name 2 things you can do before bed to unwind.
- Taking a hot bath or shower 90 minutes before you plan to go to bed
- Try a relaxation exercise, meditation, or listening to calming music
- Other screen-free activities (blue light can affect sleep)
TIP: have a consistent bedtime routine to cue your body that it's time to sleep
What is counted as a standard drink?
• A bottle of beer (12 oz., 341 ml, 5% alcohol)
• A bottle of cider (12 oz., 341 ml, 5% alcohol)
• A glass of wine (5 oz., 142 ml, 12% alcohol)
• A shot glass of spirits (1.5 oz., 43 ml, 40% alcohol)
This hormone is released when you exercise.
Endorphine
It's important to eat regularly because:
It keep our sugar level steady and helps us feel less tired, irritable or depressed.
Do this if you've been lying in bed for 45 minutes but you can't fall asleep.
Get out of bed and do something boring (e.g., read, listen to calm music, have a warm de-caffeinated drink). When you start to feel sleepy, try going back to bed.
Name 2 ways to reduce risk of substance use.
Start low and go slow, don't drive if you're using, don't mix substances, use in a familiar space, use new equipment every time, getting rest
Name 3 ways to motivate yourself to exercise.
Example: starting small, scheduling exercises when energy is the highest in the day, focus on activities that you enjoy, dress comfortably, reward yourself, make exercise a social activity
We need these foods in our diet.
Carbohydrates/slow releasing sugar foods, food with good fat, protein, water, vegetables and fruits.
Name 3 ways to create a comfortable sleep environment.
Having comfortable bedding, setting the room in good temperature, minimize noise, block out light.
Where can you get drugs tested in Vancouver?
St. Paul's Hospital, Thomus Donaghy Overdose Prevention Site, Molson Overdoes Prevention Site, Overdose Prevention Society, Vancouver Area Network of Drug Users, SisterSpace, SisterSquare Inhalation Tent, Hope to Health, Get Your Drugs Tested, Mobile OPS Van