Hygiene
What is Body Odor (BO) and how do we prevent it?
This is a perceived unpleasant smell our bodies can give off when bacteria on our skin from sweat break down. To prevent BO shower regularly (daily or every other day) and use deodorant with antiperspirants.
T or F
People ages 13-18 years old need a minimum of 8 hours and a maximum of 10 hours per night.
True
T or F
What I eat influences my mental health
True, serotonin the most important brain chemical for mental health, is actually created in your gut. Meaning the food you eat has a direct impact on your mental health.
T or F
Only certain types of exercise are beneficial for my mental and physical health
False
Any form of activity is beneficial as long as you're moving your body and having fun!
T or F
Activities such as over-eating or substance use count as self-care because they're sometimes enjoyable
False, unhealthy behaviors might hide uncomfortable emotions temporarily, but they cause more problems in the long run
How often should you wash your hair?
The average person should wash their hair every other day to every 2 to 3 days depending on the thickness and oiliness of your hair. If you have fine hair, oily hair, sweat, or a lot of live in a humid environment you should be washing your hair more frequently. (every time after exercise)
T or F
It's important to sleep in an area that's adequately quiet, comfortable, and dark. Using an eye mask, ear plugs, fans, or white noise can help.
True
T or F
People who eat a diet high in whole foods such as fruits, vegetables, nuts, whole grains, legumes, fish and unsaturated fats (like olive oil) are half as likely to develop depression than people who eat less of these foods.
True, In young people it is even more important than adults. Highly processed, fried and sugary foods have little nutritional value and should be avoided. Research shows that a diet that regularly includes these kinds of foods can increase the risk of developing depression by as much as 80%!!!
How often and how long do you need to exercise for it to be beneficial?
How often should you change your clothes and undergarments?
At least once a day. Change your undergarments more if they are damp or if you have been sweating. "-in addition to changing them daily, you should avoid sitting too long in a damp pair on a sweaty summer afternoon—or worse, post-workout, if you're prone to yeast infections. “Underwear can trap moisture,” says Dr. Goist, adding that bacteria and yeast "love to multiple in a warm and wet environment."
Name some causes of bad breath
Poor dental hygiene
Strong food and beverages (onions, garlic, coffee, etc..)
Dry mouth (Saliva helps keep your mouth clean)
T of F
It doesn't matter how long I nap, sleep is sleep so it's beneficial.
False, it's best to nap for either 20 minutes or 90 minutes because of your body's natural sleep cycle. Any time longer than 90 minutes will disrupt your sleep at night.
What mental health problems can exercise help with?
How often should you replace your toothbrush?
You should replace your toothbrush every 3-4 months or when it begins to fray. " Or replace it if you have been sick, especially if the toothbrush is stored close to other toothbrushes.
How often should you brush and floss your teeth?
Brush 2-3 times a day. When you first wake up before breakfast, and before you go to bed. Brushing cleans bacteria and plaque from your teeth which can cause cavities. Floss 1 time per day. Ideally, before bed. It will also remove any remaining food, plaque, and bacteria from in between your teeth.
T or F
I can sleep in more than an hour on my days off and still maintain a regular sleep schedule.
False, don't sleep in more than one hour
What types of vitamins should I incorporate in my diet to help my mental health?
Omega 3 Fatty Acids (Oily fish like salmon, trout, mackerel, anchovies and sardines, albacore tuna, walnuts, flax seeds, chia seeds, and dark green leafy vegetables like brussels sprouts, kale and spinach)
B Group Vitamins (green leafy vegetables, legumes, whole grains, salmon, trout, tuna, beef, lamb, clams, poultry, eggs, breakfast cereals, and milk)
Vitamin D (5-35 minutes of sun exposure twice a week generally produces enough vitamin D in the body. Lighter-skinned people require less time in the sun than those with darker skin)
What are examples of anaerobic and aerobic exercises?
Anaerobic- weightlifting, sprinting (running/biking), interval training, climbing
Aerobic- Walking, jogging, biking, elliptical or ski machines, swimming, dancing
What does self-care mean?
Taking care of yourself by taking time to do things you enjoy, eating regular meals, sleeping, caring for personal hygiene, and anything else that maintains good health and well-being.
What hygiene routines should you do before you come to school in the morning?
Brush your teeth, wash your face, wear clean clothes, have breakfast, make sure you have everything you need for the day
T or F
I can use my bed for other activities besides sleeping. Like watching TV, using my phone, doing homework, etc.
False, your body associates your bed with sleep so you'll start to feel tired as soon as you lie down. Or, your body will start to associate your bed with homework and you'll feel more anxious and can't sleep. It is best to only use your bed to sleep.
What is intuitive eating?
Going to the table hungry, eating nutritional food your body craves, and stopping when satisfied. It's not eating because you think you should.
What strategies can you use to make sure you remember to exercise?
1) Plan to exercise with a friend to hold each other accountable
2) Set a regular alarm to remind yourself to exercise daily
3) Get into a routine by exercising at the same time every day. Attaching exercise to a part of your day such as walking every evening right after dinner.
T of F
It's important to set boundaries to protect my self-care
True,
You don't need a major obligation to say "no" to others. your self-care is reason enough. Remind yourself that your needs are important.