The Basics
What are the 3 basics of healthy living?
Adequate sleep, proper nutrition, and exercise.
How many hours of sleep should you be getting each night?
Youth in middle school should be getting between 8 and 10 hours of sleep each night.
How many minutes of exercise do you need daily?
60 minutes minimum.
What are the 4 food groups?
Fruits/Vegetables
Grains
Protein
Dairy (and alternatives)
What are 2 short term effects of caffeine use?
Because caffeine is a stimulant, it is common to experience:
increased alertness
increased blood pressure
increased breathing rate
increased urination
Possible anxiety symptoms
Eating well, exercise and adequate sleep has a positive effect on what two things?
Energy and mood.
How do screens before bed affect our sleep quality?
The blue light from screens mimic the quality of light emitted by the sun in the morning, which signals our body’s to stop producing melatonin. Melatonin is the hormone that signals bedtime and causes us to get sleepy. Screen time before bed can interrupt natural, healthy sleep patterns. The sunset is what naturally signals our bodies to begin producing melatonin.
Name 3 ways to get exercise other than participating in sports
Taking the stairs, walking instead of driving, riding a bike somewhere…
Give 2 examples of bad fats
Good: avocado, eggs, nuts, salmon, flaxseed, butter, nut oils…
Bad: margarine, french fries, doughnuts, cookies, chips, crackers, hydrogenated oils…
Your body needs some fat from food. It's a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, it is essential for blood clotting, and muscle movement. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.
Why are juices and soda drinks not a good replacement for water?
Although they do contribute to hydration, drinking juice or soda drinks is not a replacement for water.
Juices are high in sugar, and often low in fibre, which can cause your insulin levels to spike, they are also high in calories.
Drinking too much soda, due to the high sugar content can actually lead to dehydration as it can cause you to lose water and electrolytes. Too much soda can also cause your insulin levels to spike, lead to dry mouth, fatigue and headaches. It is also acidic, and can damage your tooth enamel and cause dental problems over time.
How much water should you drink every day?
6-8 cups a day.
Water helps keep joints healthy, it’s good for your teeth, helps blood circulate, and helps with concentration and focus. Headaches are often a sign of dehydration.
What are the effects of staying up late, or having inconsistent bedtimes?
We can experience symptoms similar to jet lag. We feel tired, less focused and less energized. The most restorative hours of sleep happen before midnight.
Name 3 ways exercise affects our body and mind?
Increases energy levels
decreases stress/tension
improves memory
helps you sleep better
boosts your overall mood
manages weight
reduces the risk of disease
strengthens bones and muscles
improves your ability to do everyday activities.
Why are whole grains better than refined?
Whole grains and refined grains have different impacts on your health. Whole grains are typically discussed in the context of health benefits, while refined grains are often attributed to negative health effects. Whole grains digest slower, refined grains can cause insulin spikes.
Whole grains: whole grain breads, rice, etc
Refined grains: white bread, white rice, etc. (the bran and germ layers have been removed)
Name 3 ways sugar affects us
Lack of focus. You're likely familiar with the boost we feel after consuming something sugary, but this newfound alertness doesn't last for long.
Mood crash.
Memory impairment. (linked to increased risk of dementia)
Addiction.
Immune system suppression.
Speeds up aging of skinDental decay
Leads to obesity/diabetes/other health conditions
Eating sugar gives your brain a huge surge of a feel-good chemical called dopamine. That explains why you’re more likely to crave a candy bar at 3 p.m. than an apple or a carrot.
What does it mean to have a balanced diet?
Eating a variety of foods in proper quantities
How do stress/worries affect our ability to sleep, or quality of sleep?
Stress can affect your sleep by causing trouble getting to sleep, because you're thinking, you're ruminating, or maybe you're mentally doing things to prepare, or you're actually staying up late to get things done.
It can cause awakenings during the night. It can also cause people to feel like their sleep is less restful. So even if you aren't up for large periods of time, perhaps you're not sleeping as deeply as you normally would, or you're more restless in your sleep.
When we do not sleep long or well enough, our bodies do not get the full benefits of sleep, such as muscle repair and memory consolidation.
Why should you not eat a large meal just before bed?
It's best to stop eating about 3 hours before going to bed. That allows plenty of time for your body to digest the last food you ate so it won't disrupt your sleep, but leaves a small enough window before sleep that you won't go to bed feeling hungry.
Name 2 calcium rich alternatives to dairy
Almonds, spinach, fortified non-dairy milks, broccoli, kale, beans, sesame seeds, edamame beans…
What is the recommended maximum daily intake of sugar for youth?
6 teaspoons (or 24 grams) a day maximum.
One can of soda pop has 10 tsp (or 42 grams).
What are 3 benefits of eating a balanced diet?
Allows you to think better, gives your body the nutrients it needs to work and grow, helps your brain do its job, helps you look your best, keeps your skin healthy, makes your hair and bones stronger.
Name 3 strategies to decrease stress before bedtime?
Bath, Journaling, Creating lists, Breathing exercises, Meditation exercises
Which kind of foods and drinks decrease energy?
Cookies, candy, soda, caffeinated beverages, unhealthy fats like chips, processed and deep fried foods. Too many of these kinds of foods can affect your skiing and your body in unhealthy ways, they can slow your body down and decrease focus and concentration.
How do fruits and vegetables benefit our body?
Carbohydrates: give you energy, calcium and B vitamins.
Proteins: Building blocks for the body – they help it grow and repair itself.
Dairy: Packed with calcium, protein and vitamins such as vitamins A, D and B12, dairy products keep our bones and teeth healthy.
Fruit and vegetables: They’re full of health-giving vitamins, antioxidants and fibre – that keep us feeling full and our digestive systems healthy.
What are 2 long term effects of caffeine?
Long-term use can lead to:
nervousness
insomnia
dehydration
stomach irritation
Fatigue
Addiction to caffeine use (withdrawal symptoms). Needing more caffeine to have the same effect.