SLEEP
How many hours should a teen sleep each night?
8-10 hours per night
How much water should a teenager drink?
8-11 cups (64-88 ounces) of water per day,
What are the benefits of exercise?
Prevents health problems
Improves mood and manages stress
Builds muscle, strengthens bones
Maintains healthy weight
What is mindfulness and how can it help?
Being focused on the present moment. It can improve mental health.
How does social media negatively impact teens?
Increased risk of mental health issues
Cyberbullying
Lower self esteem by comparing self to others
Decreased in person contact
Why is sleep important?
It improves:
physical and mental health
restores energy
repairs injuries or illness
helps concentration, memory and performance
Name 5 basic food groups
Fruits, Vegetables, Grains, Protein Foods, Dairy
Demonstrate some easy exercises?
jumping jacks, marching in place, planks, squats, lunges, sit-ups, walking
What are some art techniques that we learned about for relaxation?
Draw your breath and neurographic art
What is a habit that can improve self-esteem?
Stop comparing yourself to others
Overcome perfectionism
Figure what you're good at and develop it
Focus on what you can change and within your control
What is one way to improve sleep?
Avoid caffeine later in the day, Keep temperature cooler, Use room darkening shades, Turn off electronics, Establish a sleep schedule, Get bright light every morning
What is a sign that you might be dehydrated?
dark urine color, headache, cramps, light headedness, dry lips and sticky mouth
Give some examples of healthy exercise?
cardio, walking, running, swimming, weight lifting
Demonstrate how to do deep breathing
Inhale through nose, hold a few seconds and slowly exhale with mouth
Name some healthy hygiene habits
Brush/floss teeth daily, Bathe regularly, Use deodorant daily, Wash/brush hair regularly, Clean/trim nails regularly, Change clothing regularly
What are some negative effects of sleep deprivation?
Fatigue
Poor memory and concentration
Poor mood
Poor physical coordination
Impaired judgement and reaction time
What drinks can contribute to dehydration and why?
excessive use of caffeinated beverages (coffee, tea, energy drinks, soda) sugary drinks, and alcohol
increases urine production and output
How much exercise should teens get?
Per the CDC at least 60 minutes daily
Demonstrate the 54321 grounding technique using your senses
5 thing you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste
What are negative side effects of vaping?
Lung damage, tired, coughing, lack of sleep, less money, irritable, school troubles, addiction to nicotine
What percent of high school students suffer from sleep deprivation?
About 70% according to a CDC study from 2015
Give some examples of healthy foods
watermelon, cucumber, zucchini, celery, berries
yogurt, milk, cottage cheese
eggs, fish, tofu, poultry
whole wheat bread, grains
What percent of teens aren't getting enough exercise?
Globally about 80% according to WHO
What are some healthy ways to relax?
Deep breathing
Muscle relaxation (tense & relax)
Guided visualization
Mindful drawing & coloring
What are negative side effects of cannabis use?
Problems with learning, memory, learning concentration, decision making
Increased risk of mental disorders, psychosis, mood changes
Increased appetite