6 BASICS TO BE SUCCESSFUL

1. BE DISCIPLINED(This one affects all the others)

“You know honey, you can’t be successful in life without rules and self-control.”

2. Get 8 – 10 hours of SLEEP

When we do not get enough ZZzz’s

• Can’t stay awake• Hard to pay attention• Hard to think and concentrate• Get angry more easily• Not as good in sports• Can get sick more easily

FOR CHILDREN AND ADULTS• 1. Sleep regulates release of important

growth hormones.• 2. Sleep slows the aging process. We

all need our beauty sleep.• 3. Sleep improves brain function• 4. Sleep reduces cortisol levels.

Excessive stress raises these levels and makes us more prone to depression, anxiety and insomnia. The cure can be as close as your pillow!

*** Don Colbert, MD

Symptoms of Sleep Deprivation

• Psychomotor slowing• Attention lapses• Irritability• Coping abilities lessened• Impulse control lessened• Memory confusion• Impaired judgment• Lapses into sleep

***Joel Sussman, MD

• 21 hours of straight sleep deprivation

= .07 blood alcohol level

• We are like batteries – we need to recharge every night.

• We recharge when we sleep.

3. DRINK 6-8 GLASSES OF WATER EACH DAY

• Your body is 70% water.

• Your muscles are about 75% water.

• Your brain cells are about 85% water.

• Your blood is approximately 82% water.

• Even your bones are approximately 25% water

****You can live 5-7 weeks w/o food – but only 5 days without water!!!!!!!

BENEFITS OF PROPER HYDRATION

• Helps prevent arthritis/back pain since it is the main lubricant in joint spaces.

• Increases the efficiency of immune system.• Prevents clogging of arteries in brain/heart.• Helps prevent memory loss as we age and

reduces risk for alzheimers, MS, etc.• Reduces affects of aging and wrinkles

PRUNE VS. PLUM

*** F. Batmanghelidj, MD

Water is a powerful nutrient which slows the aging process and helps to maintain your brain and memory. Water is directly connected to brain function. It is needed for the efficient manufacture of neurotransmitters, including serotonin. It is needed for the production of hormones made by the brain, such as melatonin. It can prevent ADD and improve our attention span.

What happens when we don’t drink enough water?

• Headaches• Potty problems• Kidney

problems

• Many problems are caused by a lack of water in our bodies.

4. GET EXERCISE EVERY DAY

Why is exercise so important?

• It strengthens your heart and lungs• It strengthens your muscles and bones• It improves memory retention and reaction

time• Everybody needs to sweat at least a little

everyday – it helps to remove toxins from your body

• It keeps us fit and trim• It increases seratonin and dopamine levels

5. BE SMART – DON’T EVER START SMOKING

6. BALANCE YOUR DIET

Research shows that AMERICANS:

*eat too many fats and sweets

*eat too much protein and meats

*do not eat enough fresh fruits and veggies

*tend to be overweight

We eat foods that are

• High in calories

• Low in nutrients that our bodies need

FATSAND

SWEETS

MEAT AND MILK

BREAD AND CEREALS

FRUITS AND VEGETABLES

NEW FOOD

PYRAMID

WE HAVE

INVERTED THE FOOD PYRAMID

According to the Surgeon General, diseases of dietary excess and imbalance are among the leading causes of death in the US. The underlying causes of death are mainly related to lifestyle and a lack of common sense.

*** Information from Principles and Labs for Fitness and Wellness by Werner and Sharon Hoeger.

The BIG 3 underlying causes are

•Tobacco use

•Poor diet and inactivity

•Alcohol abuse

Why are fruits and veggies so important?

They contain:

• Phytochemicals (phytos) which prevent disease and cancer

• Vitamins and minerals our bodies need to function properly.

• Antioxidants which absorb free radicals before they damage our bodies. They help to fight cancer and disease and build our immune systems.

• Fiber which regulate body functions and helps to

lower cholesterol.

Even the American Cancer Society maintains that as much as 80% of cancer can be prevented through positive life style behaviors.

They are promoting:

1.Eating more fresh fruits and vegetables

2.Drinking plenty of water

3.Exercising regularly

By Virginia Brant

Orchard Park Elementary

August 24, 2006