Wellness

  • Sleep-

    -Your body grows and repairs during sleep.-The body needs energy to deal with stress, and lack of sleep is the most common cause of stress.

    -Research shows that adolescents need between 9 and 10 hours of sleep per night.

    -Insufficient sleep has been shown to cause disciplinary problems, poor concentration, poor school performance, accidents, emotional problems, and sleepiness in class.

    -Lack of sleep causes more than 100,000 traffic accidents a year

    -Those who sleep fewer than six hours a night don't live as long as those who sleep seven or more



    Sleeping Tips:

    Teens that have televisions in their bedroom and use it to fall asleep, have more sleep disturbances

    Try to go to bed and get up at the same time each day, Your body works well on a routine

    Exercising at bedtime can disrupt the ability to fall asleep

    Avoid caffeine within 4-6 hours before going to sleep; caffeine is a stimulant and may keep you awake

    If you are unable to fall asleep, get out of bed and do something that makes you sleepy;  return to bed when you can fall asleep

     

    Stress Management

    We all experience both positive and negative stressors as we deal with the changes in our lives. If we become unable to deal with these stressors, our bodies become overwhelmed. Sometimes, this can lead to emotional and physical illness.

    Some symptoms of stress are:

    feeling tired or anxious

    sleeping difficulties

    frequent illnesses

    unexplained frequent stomachaches or headaches



    Steps to Manage Stress


    1- Identify the stressors in your life. 
         - keep track of what causes stress and how you respond to that stress

    2- Work to decrease your stress reaction-
        -don't try to make everyone happy
        -don't over-react to a situation
           Consider stress as something you can deal with rather than something you can't handle,

    3- Stay physically fit
       - exercise 3-4 times per week- this releases Endorphins and helps you maintain a positive 
          attitude
       -eat well- balanced meals
       - control your weight
       - get enough sleep
       - avoid overuse of caffeine, cigarettes and other drugs

    4- Stay emotionally fit
        - develop positive relationships
        -be realistic
        -don't be so hard on yourself
        -develop goals
        -expects setbacks and frustrations

    5- Set priorities
       -don't take on too many responsibilities
       - pace your activities   
       - take time for fun
       - Prioritize activities
       - establish a system of organization that works for you
       - make a to-do list so you can see your progress.

    6- Develop techniques that help alleviate stress
       - go to a quiet place
       - close your eyes and think about somewhere else that you love to be
       - do deep breathing, listen to music, develop a hobby (painting, reading)
       - exercise
       - tell yourself that you are a good person.

     

    Nutrition

    Teenagers lead a busy life and are always on the go. Many of them are involved in after school activities, community service, and are working outside of school. These schedules often lead to missed meals or eating on the go. Teens brains are growing at a fast pace, so nutrition is central to continue a healthy growth and development. It is important that food from all 5 food groups is included in your diet each day. I have included a link to the food pyramid for further information.


    Dairy- 3 servings per day

    Vegetables- 2 1/2- 3 cups per day

    Fruits- 1 1/2-2 cups per day

    Meat- 5-6 ounces per day (includes eggs and legumes)

    Grains- 6-7 ounces per day   

       -whole grains are better than simple grains
       -Try to choose whole grains for 50% of your grains each day

    Calcium- 1500 mg  needed daily
    - foods rich in calcium include: broccoli, carrots, almonds, baked beans, and of course, dairy products

     Iron  -12- 15 milligrams  is needed daily.
       -Foods rich in Iron are: red meat, poultry, pork, fish, beets, green, leafy vegetables

    Fluids-
    drinking water each day helps to replenish the body. Decreased fluid intake can lead to decreased fluid volume;  this may lead to fainting and will affect how the organs work. Adequate fluid intake leads to more energy, better skin, and increased feeling of well-being. There are many formulas that outline how much water is needed. Pick an amount that works for you to keep your body healthy.