Are you getting the nutrients, exercise, and sleep you need daily? Learn more here about how nutrition, exercise, and sleep are connected to your wellness and productivity. Learn how to live life healthily, happily, and to the fullest extent.

1. How to Nourish Your Mind:
Nutrition, Exercise, & Sleep

2. Importance of Health & Sleep
• Nutrition, exercise, & sleep have a big impact on
your mental health.
• For the brain to function well, it needs healthy blood
cells and water.
• Healthy blood cells can only be developed from
healthy nutrition.
• As for water, you just need to drink enough water for
your body and mind.

3. Nutritional Variety
• Eat a wide variety of foods throughout the day or
at least throughout the week.
• The body & mind need at least 114 different
vitamins & minerals, and not 1 food has all the
nutrients.

4. Nutritional Variety
• Ex. (Fruits): If you eat an apple in the morning,
eat an orange in the afternoon, then a banana at
night.
• Ex. (Grains): If you eat waffle in the morning,
eat rice for lunch, then noodle or pasta for
dinner.
• By eating a variety of foods, you provide enough
nutrients to build healthy blood cells for your
body & mind to function well.

5. The Meaning of Breakfast
• Do you know what the word “Breakfast” mean?
• “Break” means you want to pause something.
• “Fast” means not eating.
• You’re supposed to eat every 3-4 hours since that’s
when the stomach completely digested the food, but
you are sleeping for at least 7-8 hours.
• In this case, you are skipping a meal while you are
sleeping.

6. The Importance of Breakfast
• You want to break the fast as soon as possible to
provide the body with healthy nutrients.
• The longer you wait to eat breakfast, the harder it is
for your body to build healthy blood cells.
• That’s why schools encourage students to eat
breakfast to help them build healthy blood cells so
they can perform well.
• That’s why breakfast is considered the most
important meal of the day.

7. Drink Water
• Your body is 60%-70% water. When your body
water level is under 60%, your production level
decreases.
• Since you lose water every day, you must replace
what you lost.
• Common ways how you water daily is by:
sweating, talking, urination, sleeping, etc.

8. Calculating Amount of Water You Need
• 1) Take your total weight in pounds and divide it
by 2.
• 2) The resulting number is the total ounces you
would need to drink per day.
• 3) To know how many cups, take your total
ounces of water and divide it by 8, because a cup
has 8 ounces.

9. The Benefits of Exercise
• 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
inside of you.

10. Sleeping
• By the end of the day, the brain is tired from using a
lot of mental energy and needs enough sleep to
repair itself and the body.
• The amount of sleep you need depends on 2 factors:
the state of your well-being and age.
• People with special conditions like pregnancy or
illness need more sleep to get more energy to
function well.

11. Age Group Sleeping Requirements
• Infants: generally around 16 hours a day.
• Children between 1-5 years old: around 10-14 hours.
• Infants & children need more sleep since they’re more
vulnerable to illnesses & infections.
• Teenagers: about 9 hours on average.
• It’s important for teenagers to get enough sleep since
their brains develop rapidly to become adults.
• Adults: 7-8 hours a night.