The document discusses the key elements of mental health nourishment, emphasizing the importance of nutrition, exercise, and sleep. It highlights the necessity of a varied diet to provide essential vitamins and minerals, the significance of breakfast for sustaining energy levels, and adequate hydration. Additionally, it outlines the benefits of exercise for mental well-being and provides sleep recommendations based on different age groups.

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.