• Wellness

     

    What is Wellness?  An overall state of well-being. TO achieve overall wellness the best plan would be to eat a balanced diet and exercise regularly.

     

    Why is wellness important?

    Making healthy choices in all areas of your life will help to promote your wellbeing. This will lead to feeling better in your daily life and being better able to achieve your goals.

     

    Physical Wellness- taking care of your body by staying active, eating healthy and getting rest.

     

    Emotional Wellness- being aware of the feelings you are having, accepting those feelings and coping with them in a way that is healthy for you. It also means creating and maintaining strong and satisfying relationships.

     

    Intellectual Wellness- the ability to understand and meet your need to learn, be creative and broaden your knowledge- this can include areas of study, art and music.

     

    Social Wellness - the ability to create a connection to others in your life, feel a sense of belonging and create a solid support system for yourself.

     

    Environmental Wellness- making sure that your surroundings- like your home or room, or areas where you choose to spend free time, are safe, stable and positive.

      

    What Is Self-Esteem? Self-esteem means feeling good about yourself.

    People with self-esteem: feel liked and accepted, are proud of what they do and believe in themselves.

    People with low self-esteem: feel bad about themselves, are hard on themselves, and think they are not good enough

     

    Character Traits

     What are Character Traits? Words that describe your personality and qualities that make you who you are.

     Some positive character traits might include:

    • Honest
    • Kind
    • Happy
    • Sincere
    • Patient

    Some negative character traits might include:

    • Rude
    • Angry
    • Mean
    • Mad
    • Untrusting
    • Greedy

     

    Character Counts- Values to Live By- Be a POSTIVE ROLE MODEL

    TRUSTWORTHINESS
    Be honest in communications and actions • Don’t deceive, cheat or steal • Be reliable — do what you say you’ll do • Have the courage to do the right thing • Build a good reputation • Be loyal — stand by your family, friends, and country • Keep your promises

     

    RESPECT
    Treat others with respect and follow the Golden Rule • Be tolerant and accepting of differences • Use good manners, not bad language • Be considerate of the feelings of others • Don’t threaten, hit or hurt anyone • Deal peacefully with anger, insults, and disagreements

     

    RESPONSIBILITY
    Do what you are supposed to do • Plan ahead • Be diligent • Persevere • Do your best • Use self-control • Be self-disciplined • Think before you act • Be accountable for your words, actions and attitudes • Set a good example for others • Choose a positive attitude • Make healthy choices

     

    FAIRNESS
    Play by the rules • Take turns and share • Be open-minded; listen to others • Don’t take advantage of others • Don’t blame others carelessly • Treat all people fairly

     

    CARING
    Be kind • Be compassionate and show you care • Show Empathy • Express gratitude • Forgive others and show mercy • Help people in need • Be charitable and altruistic

     

    CITIZENSHIP
    Do your share to make your home, school, community and greater world better • Cooperate • Get involved in community affairs • Stay informed; vote • Be a good neighbor • Obey laws and rules • Respect authority • Protect the environment • Volunteer

     

    Fitness & Nutrition – Be GOOD to YOUR BODY

     

    1. Eat a Variety of Foods

    You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and old ones you haven't tried for a while. Some foods, such as green veggies, may taste better the older you get. Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables. Fruits and vegetables are a good source of fiber.

    2. Drink Water

    Children and teens need about 6 to 8 cups of water a day. Staying well-hydrated, especially in hot weather and when you’re exercising, helps your body function at its best.

    Dehydration (not having enough fluid in your body) can cause headaches and fatigue, make you feel cranky and affect your concentration. If you feel thirsty, you’re probably already starting to dehydrate, so make sure you drink water regularly and especially before any physical activity. After sport or exercise, drink plenty of water to make up for what you’ve lost in sweat.

    3. Listen to Your Body

    What does it feel like to be full? When you're eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don't notice when they need to stop eating. Eating too much can make you feel uncomfortable and can lead to unhealthy weight gain.

    4. Limit Screen Time

    What's screen time? It's the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld games), and using a smart phone, tablet, or computer. The more time you spend on these sitting-down activities, the less time you have for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school and educational activities.

    5. Be Active

    One job you have as a kid — and it's a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can use it when your mom or dad says it's time to stop watching TV or playing computer games!

     

    What Is Cholesterol?

    Cholesterol is a type of fat found in your blood. Your liver makes cholesterol for your body. You also can get cholesterol from the foods you eat. Meat, fish, eggs, butter, cheese, and milk all have cholesterol in them. Fruits, vegetables, and grains (like oatmeal) don't have any cholesterol.

    Blood Pressure

    When you go to the doctor, a nurse might put a band around part of your arm and pump air into the band, blowing it up like a balloon. Your arm might feel a little squished, but don't worry - that's how a nurse checks your blood pressure. This test shows how hard your heart is pumping to move blood through your body. Blood pressure can be too high or too low, but yours is probably just right!

    What Is BMI?

    Body mass index (BMI) is a calculation that uses height and weight to estimate how much body fat someone has. You can use the Kids Health BMI calculator link below to find out your BMI.

    https://kidshealth.org/en/parents/bmi-charts.html#catfit

    • Cholesterol, blood pressure and body mass index are used to measure wellness

     

    Eating Disorders

    What Are Eating Disorders?

    Eating disorders are problems with the way people eat. They can harm a person's health, emotions, and relationships. There are several types of eating disorders. 

    Types of Eating Disorders- 

    Anorexia

     People with anorexia:

    • eat very little on purpose, this leads to a very low body weight.
    • have an intense fear of weight gain, they fear looking fat.
    • have a distorted body image, they see themselves as fat even when they are very thin.
    • people with anorexia are very strict about what and how much they will eat, they may think about food or calories almost all the time.

     Bulimia

    People with bulimia:

    • overeat and feel out of control to stop, this is called binge eating.
    • do things to make up for overeating. They may make themselves throw up on purpose after they overeat. This is called purging. To prevent weight gain they may use laxatives, diuretics, weight loss pills, fast, or exercise a lot.
    • judge themselves based on body shape and weight
    • people with bulimia eat much more (during a set period of time) than most people would. If a person regularly binges and purges, it may be a sign of bulimia. Unlike people with anorexia who are very low weight, people with bulimia may be thin, average weight, or overweight. People with bulimia often hide their eating and purging from others.

     

    Alcohol, Drugs, & Tobacco

    Alcohol- Click or copy and paste link below for more information

    https://kidshealth.org/en/teens/alcohol.html?WT.ac=ctg#catalcohol

     

    • Alcohol is an example of a depressant drug
    • Alcoholics Anonymous (AA) and/or Al-Anon is a way of getting support for the alcoholic and their family
    • The liver is the organ that breaks down and detoxifies alcohol in the body

     

    Drugs Click or copy and paste link below for more information

    https://kidshealth.org/en/teens/know-about-drugs.html#catalcohol

    • The difference between an over the counter drug and a prescription drug is you need a written order from a doctor for a prescription drug.
    • A stimulant is a drug that speeds up body functions
    • Gateway drugs are marijuana, alcohol and tobacco

     

    Tobacco Click or copy and paste link below for more information

    https://kidshealth.org/en/teens/smoking.html?WT.ac=ctg#catalcohol

    • Tobacco causes respiratory disease, cancer and diseases of the heart.

     

    Safety & First Aid

     From camping to the Internet, the link below will help you get prepared to protect yourself and deal with emergencies.

     https://kidshealth.org/en/teens/safety/#catalcohol

     

    Key Notes

    • A habit that prevents the spread of germs is to cough and sneeze into your elbow or cover your mouth with your hands.
    • Always do a TICK check when you come in from outside. A bulls-eye rash is a common sign of Lyme Disease.
    • If you have a cut that is severely bleeding apply pressure to the wound.

     

    Diseases & Conditions

    From asthma to ulcers, this section is loaded with articles about diseases and conditions that can affect teens. Click or copy & paste the link below for health information and resources for yourself or someone you care about.

     https://kidshealth.org/en/teens/diseases-conditions/?WT.ac=t-nav-diseases-conditions#catalcohol

     

    Key Notes

    Non-communicable diseasediseases that are NOT transmissible directly from one person to another.

     

    Examples - Parkinson's disease, autoimmune diseases, strokes, most heart diseases, most cancers, diabetes, chronic kidney disease, osteoarthritis, osteoporosis, Alzheimer's disease, cataracts, and others.

     

    Communicable disease- diseases that are spread from one person to the other and are caused by germs or pathogens.

     

    Examples – chicken pox, AIDS, measles, rabies, sexually transmitted diseases, and others.

     

     

    Puberty & Growing Up

     For info about your changing body and mind and the kinds of issues that older kids face, this is the place.

     https://kidshealth.org/en/kids/grow/?WT.ac=k-nav-grow#catfirst-aid

     

    Key Notes

    • Puberty occurs during adolescence
    • Estrogen is the hormone responsible for determining female sex characteristics
    • When a girl is going through puberty her breasts develop and she starts to menstruate
    • Menstruation is the monthly breakdown of the lining of the uterus
    • Testosterone is the hormone produced in the testes
    • Testicle and penis are parts of the male reproductive system
    • Nocturnal emission is the formal name for a wet dream
    • Abstinence is choosing not to have sex.
    • Sexual activity between two people is called sexual intercourse
    • The reproductive system is responsible for producing a baby
    • Fertilization is the joining of an egg cell and sperm cell to make a single cell
    • The stages of a fertilized egg’s development are: egg, embryo, fetus, baby
    • The developing fetus gets its nutrients and oxygen from the placenta and the umbilical cord

     

     

    **All health and fitness resources are available in your school and online. Ask your PE/Health teacher and the nurse** 

    Website Resources

    Teen Health

    https://teenshealth.org/en/teens/