Drink water whenever you are thirsty. Drink water before, during, and after exercise. Avoid drinking caffeine-containing drinks to quench your thirst as they are diuretics and cause you to lose water.
Kids your age should be getting 10 hours of sleep a night. Use this simple math formula. What time do you get up in the morning? Add 2 to that number, and That is the time you should go to bed at night. Example: If you get up at 7:00 am, you should go to bed at (7+2) 9:00 pm. Your body needs time to recharge at night, just like your electronics.
The #1 way to stay healthy during flu and strep season is to wash your hands often and correctly. Use warm soap and water; scrub wrists, hands, between fingers, and nail beds for the amount of time it takes you to sing the Happy Birthday song.
When soap and water are not available, use one pump of hand sanitizer on hands. Rub all over hands, wrists, between fingers, and nailbeds. Allow to air dry! This gives the alcohol in the sanitizer time to destroy the cell wall of bacteria and viruses. Keep a hand sanitizer in your lunch kit and use it before and after you eat.
Coughing can shoot germs out into the air and cause other people to get sick. Cough into your shoulder, not your hands. Remember, Dabbing Can Save Lives.
Do you know the 60/60 rule? To protect your ears when listening to music with ear buds or head phones, use maximum 60% volume on your device or 60 minutes – then take a break!
A student your age should get 1300mg of calcium a day to have healthy bones and teeth. Calcium is found in:
dairy products, such as milk, cheese, and yogurt
leafy green vegetables, such as broccoli, spinach, bok choy
canned salmon and sardines with bones
calcium-fortified foods – look at the labels for special orange juice, cereals and crackers
If you drink 3 cups of low fat milk each day and eat one other calcium rich food, you will get your 1300mg.
Did you know that half of your meal plate should be fruits and vegetables? Fruits and vegetables are loaded with vitamins and minerals and can protect you from heart disease, cancer, and unhealthy weight gain. Check out www.choosemyplate.gov for great tips on building your plate!