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YOUR HEALTH, YOUR RESPONSIBILITY

Project Number: 2021-1-CZ01-KA220-SCH-000024190

How Sleep, Exercise, and Diet Affect Your Health

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Chronic sleep deprivation results from routinely not getting enough sleep. This may have a significant impact on a teen's mental health, raising their risk of despair, anxiety, and low self-esteem.

WHY THIS TOPIC ?

Disparities in sleep

Consuming fast food frequently raise risk of obesity, heart attack and other health issues.

Unhealthy diet

Lack of physical activity are leading global risks to health.

Physical inactivity

Drinking alcohol, smoking tobacco, and engaging in other harmful behaviours are significantly more common in a student's environment. These behaviours are substantial risk factors for non-communicable diseases, accidents, and other health issues.

Trends among teens

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INTRODUCTION

Taking care of your body and mind at the same time is a special, individual experience that can differ from person to person.

Common threads in this pursuit encompass getting enough sleep and sticking to a schedule, keeping up activity levels, drinking sufficient water, and eating healthily.

These significant elements often intertwine, collectively shaping your overall well-being and playing a pivotal role in your pursuit of wellness.

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DID YOU KNOW?

This is the number of school-age adolescents that do not meet the recommended minimum of one hour of daily physical activity.

80%

This is the number of European children actually eating vegetables every day

22,6%

Source: WHO

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Sleep is crucial for everyone, no matter their age. But, especially for teenagers, getting good sleep is really important because it helps with mental, physical, social, and emotional growth.�
Almost every system in the body depends on sleep to operate correctly. It strengthens the immune system, aids in hormone regulation, and promotes muscle and tissue repair.�
Sleep is great for your brain. It helps with thinking, memory, and focus. When you sleep well, your brain gets better at learning and thinking clearly.

TEENAGERS AND SLEEP

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Between 30-60 minutes a day of low- to moderate-intensity exercise can bring benefits. Some examples of such activities include: dancing, walking, home exercise.�
The key benefits of physical activity encompasse: improving blood circulation; keeping weight under control; improving blood cholesterol levels; preventing bone loss; releasing tension; boosting energy level; managing stress better; improving self-image; fighting anxiety and depression ; improving the ability to fall asleep quickly and sleep well.�
During and after exercise, remember to drink water. Your body needs to stay hydrated to perform its best and recover properly. 🏂

BENEFITS OF EXERCISING

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2.700.000

Annual deaths of children around �the world due to malnutrition

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A healthy diet consumed throughout the life course aids in preventing a number of non-communicable diseases (NCDs) and illnesses, as well as malnutrition in all of its manifestations.�
Nowadays, more processed foods are made and people often eat meals that have lots of calories, fats, sugars, and salt. They don't eat enough fruits, vegetables, and healthy foods like whole grains.�
A balanced diet can help prevent non-communicable diseases (NCDs), such as diabetes, heart disease, stroke, and cancer, as well as malnutrition in all of its manifestations.�
Healthy eating habits should be formed at a young age, so if it’s not you case, it’s the right moment to start!

HEALTHY DIET

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WATCH THE VIDEO AND LET’S REFLECT ON IT

Mood Matters: How Food, Movement & Sleep Can Have an Impact on You

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THINGS TO KNOW

In the short run, not eating well can make us feel stressed, tired, and affect how well we work. In the long run, it might make us more likely to get sick and have other health problems, like becoming overweight or obese, having tooth decay, high blood pressure, high cholesterol, heart disease, stroke, type-2 diabetes, osteoporosis, certain cancers, as well as feeling depressed and developing eating disorders.

Chronic health issues like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression are all associated with sleep deprivation. Lack of sleep is also associated with an increased risk of injury.

Physical activity can strengthen your bones and muscles, help you maintain a healthy weight, increase your ability to carry out daily tasks, and improve your cognitive health.

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SOME TIPS

Tips for better sleep:

Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
Try to follow a routine

Make exercise a daily habit:

You don't have to do your exercise regimen entirely at once. The equivalent of 30 minutes at once can be achieved with ten minutes in the morning, noon, and evening.
Workout with a buddy might inspire you to leave the house and keep you on track.

Tips for a healthy diet:

Eat a variety of food (don’t forget about fruit and vegetables!)
Reduce certain fats
Limit sugar intake
Avoid alcohol use