Taking care of your body and mind are connected. Your body needs adequate nutrition from a variety of foods, physical activity, water, and sleep to function well. This supports your brain by providing healthy blood cells, water, and sleep. Eating breakfast within a few hours of waking breaks your overnight fast and provides nutrients to start your day productively. Getting enough exercise, water, and sleep also contribute to physical and mental well-being.

1. HOWTO BECOME AHOWTO BECOME A
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Body and mind
connection

2. Body and mind connection
•When you take care of your body you are also
taking care of your mind, and helping your brain
to become more productive.
•Do you know that the number one cause of
mental retardation is malnutrition?
•Yes, it is true.

3. What is the connection?
• Let’s break down what the body and mind need in
order to function well to see how they are related.
• In order for your body to function well, it needs
adequate nutrition, physical activity, and sleep.
• In order for the brain to function well, it needs
healthy blood cells, water, and sleep.

4. Body and mind connection
•Healthy blood cells can only develop from
healthy nutrition.
•As for water, you need to drink enough clean
water.
•So as you can see, when you get adequate
nutrition and water both your body and mind
will benefit.

5. Adequacy
•Make sure you eat enough food for your body, not
too little or too much for your body.
•If you eat too little, then your body will not have
enough energy to function well.
•When you eat too much, your body has to work too
hard to break down the food, and this will also
decrease your energy level.

6. Body composition numbers
•The thing that determines how many calories
you should eat is your body composition—how
much fat, muscle, and water your body has.
•There are many ways to get your body
composition numbers.
•You can get them at your doctor’s office, and
most health-related locations should be able to
provide it.

7. Meaning of Breakfast
•The first meal you should be eating is breakfast.
•Do you know what the word “Breakfast” mean?
•“Break” means you want to break something.
•And “fast” means not eating.
•You want to break the fast.

8. Break your fast
• Since you are supposed to eat every 3 to 4 hours,
but you are supposed to sleep for at least 7-8 hours,
so you are skipping a meal while you are sleeping.
• Whenever you skip a meal, you are going on a fast.
So you want to break your fast.
• And that is how the word “breakfast” comes into
play.

9. Break your fast ASAP
•You want to break the fast as soon as possible
to provide your body with healthy nutrients so it
can start creating healthy blood cells for your
body and mind.
•The longer you wait to eat breakfast the harder
it is for your body to build healthy blood cells,
because it is weak.

10. Benefits of breakfast
• That is why schools encourage students to eat
breakfast before they come to school—to help
them build healthy blood cells in the morning so
they can think and do well.
• And that is why breakfast is considered to be the
most important meal of the day.
• When you start your day well, you will be able to
make productive choices throughout the day.

11. A wide variety of food
• You want to eat a variety of foods throughout the day
or at least throughout the week.
• The body needs at least 114 different vitamins and
minerals, and no one food has all the nutrients.
• When you eat a wide variety of food, you are giving
the body enough nutrients to build healthy blood cells
for your body and mind to function well.

12. Car vs. body
•A car requires many different things such as oil,
water, and gas in order to function well. If the
car is missing any of those things, then it cannot
run well.
•Your body requires many things such as
nutrients and water. Make sure it gets what it
needs to function well.

13. Breakfast, lunch, dinner
•If you eat an apple at breakfast, eat an orange in
the afternoon, and eat a banana at night.
•Another example would be grain products.
•If you eat a waffle for breakfast, eat something
else such as rice for lunch, and noodles or pasta
for dinner.

14. Water
•Your body is 60% to 70% water, and that
is 2/3 of your body.
•When your body’s water level is less than
60%, your level of productivity decreases.

15. Replace your water loss
•Since you lose water daily, it is important
to replace what you lose.
•Some common ways that you can lose
water daily are through sweating, talking,
urination, sleeping, and most
importantly, thinking.
•What you use up, you must replace.

16. Calculate your water intake
•The best way to know how much water you
need to drink is to take your total weight in
pounds and divide it by two—that is the total
number of ounces you need to drink per day.
•If you want to know how many cups that is, take
your total ounces of water and divide it by eight
because a cup has eight ounces.

17. Drink water before thirsty
•It is important not to wait until you are thirsty to
drink water.
•When you are dehydrated you are already
losing water, and you want to prevent that from
happening.

18. Exercise for happiness
•Exercise develops endorphins, which are anti-
stress hormones, also called “happy hormones.”
•The more endorphins you build, the happier you
become.
•When you have more happy hormones, they
can fight off unhealthy hormones that are
building up inside you.

19. Get your exercise in
•It is recommended that you exercise at least 20-
30 minutes daily.
•You can exercise 20-30 minutes in one session,
or split it up, such as two 15-minute sessions, or
three 10-minute sessions.
•You can be creative and come up with your own
schedule, but make sure it adds up to 20-30
minutes daily.

20. Sleep
•By the end of the day your brain is tired from using
a lot of mental energy, and it is important to get
enough sleep to repair your body and brain.
•The amount of sleep you need depends on two
factors: the state of your well-being and your age.
•People who have special conditions such as
pregnancy or illness need to sleep more to get
enough energy to function well.

21. Get your sleep in
•For people who have no special condition, the
amount of sleep mainly depends on age.
• Infants = 16 hours a day
• Children (1-5) =10 to 14 hours
• As children get older, their hours of sleep will
decrease one to two hours.
• Teens = 9-10 hours
• Adults = 7-8 hours

22. Get more sleep
• Infants and children need more sleep because they
are more vulnerable to illnesses and infections
because of their weak immune system.
• It is important for teenagers to get enough sleep
because their brain develops rapidly to become
adults.
• Sick people need more sleep to repair their immune
system

23. Sleep soundly
• Sleeping is not about lying in bed, but it is about
getting deep sleep where you are truly sleeping and
not being aware of or knowing what is happening
around you.
• If you wake up and feel tired, you did not get
enough sleep.
• You should feel refreshed, alert, and ready to start
the day when you get enough sleep.