SLEEP
This is the recommended number of hours adults should sleep each night.
What is 7–9 hours?
Drinking enough of this is essential for digestion, energy, and brain function.
What is water?
Adults should aim for at least this many minutes of moderate physical activity per week.
What is 150 minutes?
This activity takes only 10 minutes and can boost mood the same way exercise does.
What is laughing?
This hormone helps regulate your sleep–wake cycle and increases when it gets dark.
What is melatonin?
These nutrients—carbs, protein, and fats—are known as the body’s main energy sources.
What are macronutrients?
This type of exercise strengthens your heart and lungs.
What is cardio (aerobic exercise)?
Listening to this can lower stress, slow heart rate, and improve focus.
What is music?
Looking at these bright screens before bed can lower sleep quality.
What are phones/tablets/computer screens (blue light)?
Fruits and vegetables are high in these compounds that help protect the body from damage.
What are antioxidants?
Building this type of tissue helps increase metabolism and support joint health.
What is muscle?
Doing this simple action relaxes the nervous system and can be done anywhere—inhale, exhale.
What is deep breathing?
This stage of sleep is when dreaming happens and helps with emotional processing.
What is REM sleep?
This mineral is important for strong bones and is commonly found in dairy, leafy greens, and fortified foods.
What is calcium?
This term describes the body’s ability to bend easily and move joints fully.
What is flexibility?
Just 20 minutes of this outdoor activity can improve concentration and reduce mental fatigue.
What is being in nature?
This term describes the body’s natural internal clock that manages sleep, appetite, and hormones.
What is the circadian rhythm?
Eating foods high in this type of fiber can help improve digestion and keep you full longer.
What is soluble fiber?
These chemicals released during exercise can improve mood and reduce stress.
What are endorphins?
Research shows doing this social activity regularly increases happiness and strengthens immunity.
What is spending time with friends or connecting socially?