Sleep, Nutrition & Exercise

1. Sleep, Nutrition & Exercise Are you taking proper care of yourself? http://www.myfreewallpapers.net/cartoons/pages/sleeping-snoopy.shtml Acknowledgements: Ms. Nabokov for some of the information

2. Special Message • Whenever you see this symbol on one of these slides, you should write down notes from that slide. • There are 23 slides in the presentation & you have to take notes from 10 of them.

3. SLEEP

4. During Sleep • Brain & Body cells rest • Repeated cycle during night REM NREM

5. SLEEP Two Types of Sleep: • REM (active) – rapid eye movement • Dreams are vivid • Breathing & Heart Rate are accelerated • Involuntary Muscles Jerks • 20% of sleep is REM • NREM (inactive) – non-rapid eye movement • Dreamless sleep • Breathing & Heart Rate are slow • 80% of sleep is NREM (6.5 hours of an 8 hour night)

6. Circadian Rhythms • Nerves are reset daily by light • Human brains are geared to be awake in the day and asleep at night • People who work at night can get “shift work sleep disorder” http://www.als-ny.org/index.php?page=als_about

7. Problems • Circadian rhythms clash with society’s demands • People used to think teens didn’t need as much sleep, but now research has shown otherwise • Homework and other activities keep teens up late

8. Teens • Timing of circadian rhythms changes as puberty hits • Puberty resets the biological clocks & teens want to sleep later • Research shows teens need an average of 9 hours and 20 minutes of sleep http://www.tc.gc.ca/eng/innovation/tdc-publication-tp13959e-13959e-120.htm

9. Wake Up! Wake Up! • Bright light helps your body realize it’s daytime • Splashing a little water on your face helps waken your senses. http://louisville.edu/advising/advisors/spotlight/feature.html

10. Please Stay Away From These Products http://www.weirdomatic.com/wp-content/pictures/coffeeart/coffee_art_70.jpg http://www.tvtopten.com/images/5-hour-energy-drink.jpg http://www.wired.com/images/article/magazine/1507/st_redbull_f.jpg Drinking caffeine is an unhealthy habit – especially when developing. FACT: Caffeine is the most abused drug in the WORLD!!

11. Lack of Sleep Causes • Inattention in classes • Lack of sharpness in early classes • Buehler!! Buehler!! • Learning is enhanced during sleep & from sleep • Your brain stores what has been learned during the day while you sleep. No sleep = No storage • Can cause sadness and depression • If you lack sleep, your brain lacks serotonin and other chemicals made from rest. A lack of these chemicals creates depression. • Anger & irritability increases • You can cope with less stress.

12. Benefits of Sleep • Learning is enhanced by sleep – Bada Bing!!! • Improves athletic ability – If your muscles are rested, you perform better!!! • Link between lack of sleep and gaining weight – That’s right folks…you could gain weight if you’re not rested enough. • Helps immune system to fight off disease – When you’re tired, your body has a harder time of fighting off disease and infections. http://www.squidoo.com/the-best-mobile-song-for-mom

13. NUTRITION

14. NUTRITION • Eating properly has many benefits • You will have more energy • You will have better health • You will have a better appearance & hygiene • Overall, you will feel better about yourself too!!!

15. Food Guide • Go to:choosemyplate.govto research the food guide

16. Foods to Avoid • Fatty Meats – Saturated fat causes pulmonary disease (heart attack & stroke) • Egg yolks (limit) –saturated fat • Milk products (whole milk) – saturated fat • Desserts & Snacks (limit these) – limit fried snack foods • Beverages – limit sugary drinks such as soda, chocolate milk & unnatural fruit juices (especially the ones sweetened with high fructose corn syrup)

17. Foods to Use • Lean meats such as turkey, chicken, fish and low fat cuts of red meat. • Egg substitutes or egg whites are good. • Eat fresh fruit every day. • Eat most vegetables freely. Eat green & yellow vegetables daily. Eat olives & avocados sparingly as they are high in saturated fats. • Whole grain breads and cereals are better than white bread and sweetened cereals. • Dairy products are fine if you choose skim or 2%. • Beverages are good if they are natural juices, herbal teas, seltzer, or water.

18. EXERCISE

19. Exercise Daily • Make sure you exercise daily by: • Playing sports • Going for a run • Walking your dog • Playing catch • Going for a bike, scooter or skateboard ride • Swimming • Etc. • Lifting HEAVY Weights is not recommended until you are well into high school!!

20. http://www.heconsult.com/Fitness_Exercise/always-required-for-a-better-life-a20.htmlhttp://www.heconsult.com/Fitness_Exercise/always-required-for-a-better-life-a20.html http://www.healthyheart.nhs.uk/risk_factors/lack_of.shtml http://www.safra.sg/clubhouse_tm.aspx?pageid=256 http://www.dascot.org/depression/treatment/exercise.html

21. Don’t Forget to Stretch Before & After Athletic Activities http://www.bostonherald.com/blogs/sports/rap_sheet/index.php/2009/09/03/and-the-patriots-take-the-field-for-stretching/

22. Proper Workout Routine • Get your heart pumping moderately (i.e. warm-up) • Stretch Thoroughly • Perform your Workout • Stretch Thoroughly Again Q: Why do we stretch after a mild warm-up? A: You wouldn’t stretch a cold rubber band would you? Our muscle fibers, tendons and ligaments are similar to rubber bands and need to be warmed up before used.

23. Why Do We Exercise? • There are a ton of reasons…here are a few good ones: • To burn calories • To keep our muscles fit and ready for action • The faster our heart pumps, the healthier it is and the longer it will last you • Working out benefits brain activity too!!!!!!!!!! http://www.volleywood.net/wp-content/uploads/2012/02/exercise.jpg

24. Mini-Poster Assignment • Process this information and make it your own. • Do extra research to deepen your understanding. • See assignment sheet for guidelines.