Unit test 1 Flashcards
Dimensions of wellness:
Physical → Sleep, Nutrition, Exercise, Hygiene, and safe sex.
Social → Group of trusted friends, People to rely on in times of need, and good communication.
Emotional → Dealing with negative emotions, resilience, self-care, and ability to express yourself.
Spiritual/ Cultural → Values, Beliefs, Morals, and Cultural practices.
Sleep is a ______ state:
Dormant state
Why sleep?
Recover/ Restore/ Rebuild the body
Down inflammation → Healthy process for healing + repair if elevated too long = health complications
Down Cancer → Proper sleep increases the length of life once diagnosed
Down obesity → Sleep regulates hormones, leptin/ghrelin that are responsible for hunger/cravings
Down mental health issues → 5-=60% pf people with psychiatric challenges are sleep deprived
Move better → Sleep reduces fatigue and improves performance
Recover faster → Human Growth Hormone breaks down fat and increases muscle
Up creativity → Growth of neurons in brain and more connections
Up learning → Lack of sleep decreases alertness, attention, perception, memory, and thinking
How long do teens need to sleep:
8-10 hours (no less than 7)
Typical Sleep cycle:
90 minutes
Teens need how many sleep cycles:
5-6 cycles
Sleep Cycle Stages:
Stage 1 → light sleep
Stage 2 → deeper sleep
Stage 3 → slow wave sleep
Stage 4→ deepest sleep REM (rapid eye movement).
- The most ideal time to wake up is between the end of REM and light phase.
How can I sleep better:
Unplug phone
Set alarm
Dim light
Drink herbal tea
Take a warm bath
Get fresh air
Read a book
Keep bed only for sleep (no eating)
Yoga/ Meditation
Darkness
Cooler temperature
Calories:
Energy that is required to raise 1 kilogram of water by 1 degree celsius; often used to measure the energy value of foods
3 Macronutrients:
Carbohydrates, Fat, and Protein
Carbohydrates:
The Body’s main source of energy. (4 cals/gram)
“Ose” =
sugar
Simple sugars →
Our body burns through it faster eg. Bananas
Complex carbs →
longer for our body to digest and keep you energized for longer eg. eggs and cheese
Fat:
Can provide energy, help absorption of some vitamins and reduce inflammation and boost concentration. (9 cals/gram).
Unsaturated vs Saturated
Unsaturated (fruits and vegetables) over Saturated (coming from animals) because they are healthier for you
Trans Fats and signs of trans fats :
Poison for our body (it’s used to last longer on the shelf) , Partially Hydrogenated
Protein:
Helps maintain muscle mass and supports body tissue growth and repair.
Dairy products, Meat, and Meat alternatives
Factors that affect food choices:
Environment → Buying fresh food from the market reduces packaging. Reusable water bottles vs plastic water bottles. Fresh produce is harder to find in some area of Ontario
Family → Mom/Dad is a vegetarian. You eat more beans and lentils. Cool what mom/dad makes
Culture → Eating certain types of meats (or meat in general) could be against your religion
Finances → Healthier foods are more expensive to buy. Healthier food spoils quickly.
Hydration how many glasses and why is it important:
- 8 glasses of water per day is ideal
- Hydration is important before, during, and after exercise
Drug–
Any substance that changes the way the body or mind works. Eg. illicit drugs, laxatives, steroids, sleeping pills, tea, cola, etc.
Drug use–
Act of taking drugs. May or may not interfere with one’s daily activities
Drug abuse–
Involves use of a drug to the extent that it interfere with one’s life
Addiction–
Continuous use of mood altering substances or behaviors despite adverse consequences, or a neurological impairment leading to such behaviors
