Wellness Healthy Habits - H.E.N.S
HENS is an acronym that I borrowed from the Springs & Spirals youth leadership and personal development program that can be found in Osoyoos and the South Okanagan. More information on this program can be found on FaceBook.
An acronym is a word where each letter represents another word. HENS = Hydration, Exercise, Nutrition & Sleep. These four attributes or things form an important part of our overall wellness and have a dramatic impact on our mental health.
Hydration - Recommended a minimum of 4-6 servings of water each day. A serving is 250ml or 1 cup. Picture a water bottle which would be equal to about 2 - servings of water. Your goal would to drink at least 2 to 3 complete bottles each day. Remember that the best choice of liquid for hydration is water. Other liquids like milk are healthy too, but fall under the nutrition part of the Canada Food Guide. Remember, sugary drinks are ok in limited amounts and should be drank in moderation.
Exercise - Recommended a minimum of 60 minutes of physical activity each day. Sixty minutes is a minimum and more physical activity each day is encourage! Remember that physical activity can be done in smaller amounts of time as it all adds up to your total amount of exercise in a day! Try to choose activities that are moderate to vigorous in intensity. This means that your breathing and heart rate are up. You can use the 'talk test' to check how hard you are working. Moderate activity is you are able to talk but it is difficult. Vigorous activity is you are only able to talk in short burst or not at all.
Nutrition - Recommends following the Canada Food Guide for the recommended amount of servings each day. Please go to the nutrition tab under wellness for a copy of the Canada Food Guide. However, when you put food on your plate for a meal we can use simple fractions to make sure we are making healthy choices for our food to eat. Half of your plate should be covered with fruits and/or vegetables. A quarter of your plate should have food from the protein group and the other quarter should have food from the carbohydrates.
Sleep - It is recommended that children between 5-13 years old have 10-11 hours of sleep each night. Sleep is important so we can wake up rested and ready to take on our day with enough physical energy and mental focus. During sleep our bodies repair and grow stronger from the exercise we completed during the day. Sleep is also essential for growing bodies and brain development in children and teenagers.
Please download the file below for an easy chart to help you keep track of your wellness habits. Purpose and instructions for the chart can be found on the second page.
An acronym is a word where each letter represents another word. HENS = Hydration, Exercise, Nutrition & Sleep. These four attributes or things form an important part of our overall wellness and have a dramatic impact on our mental health.
Hydration - Recommended a minimum of 4-6 servings of water each day. A serving is 250ml or 1 cup. Picture a water bottle which would be equal to about 2 - servings of water. Your goal would to drink at least 2 to 3 complete bottles each day. Remember that the best choice of liquid for hydration is water. Other liquids like milk are healthy too, but fall under the nutrition part of the Canada Food Guide. Remember, sugary drinks are ok in limited amounts and should be drank in moderation.
Exercise - Recommended a minimum of 60 minutes of physical activity each day. Sixty minutes is a minimum and more physical activity each day is encourage! Remember that physical activity can be done in smaller amounts of time as it all adds up to your total amount of exercise in a day! Try to choose activities that are moderate to vigorous in intensity. This means that your breathing and heart rate are up. You can use the 'talk test' to check how hard you are working. Moderate activity is you are able to talk but it is difficult. Vigorous activity is you are only able to talk in short burst or not at all.
Nutrition - Recommends following the Canada Food Guide for the recommended amount of servings each day. Please go to the nutrition tab under wellness for a copy of the Canada Food Guide. However, when you put food on your plate for a meal we can use simple fractions to make sure we are making healthy choices for our food to eat. Half of your plate should be covered with fruits and/or vegetables. A quarter of your plate should have food from the protein group and the other quarter should have food from the carbohydrates.
Sleep - It is recommended that children between 5-13 years old have 10-11 hours of sleep each night. Sleep is important so we can wake up rested and ready to take on our day with enough physical energy and mental focus. During sleep our bodies repair and grow stronger from the exercise we completed during the day. Sleep is also essential for growing bodies and brain development in children and teenagers.
Please download the file below for an easy chart to help you keep track of your wellness habits. Purpose and instructions for the chart can be found on the second page.
hens_chart_apr2020.pdf | |
File Size: | 99 kb |
File Type: |
Resources and information for
Child & Teen Mental Heath in BC.
Youth In BC
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BC Crisis Intervention & Suicide Prevention
Online chat is available from Noon to 1 AM in BC
Foundrybc.ca
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Foundry offers young people ages 12-24 health and wellness resources, services and supports – online and through integrated service centres in seven communities across BC.
Kelty Mental Health
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BC Children's Hospital
A provincial source of mental health and substance use information, resources, and peer support for children, youth, and families.
Anxiety Canada
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Anxiety Canada Association
Online resource providing self-help information for parents/caregivers supporting their children and anxiety, stress, depression, panic, etc.
Here to Help
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7 BC mental health non-profits
Info/support links/ created by 7 leading BC mental health and addictions agencies to help prevent, manage and live with mental health and substance use problems.
Dealing with Depression
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BC Provincial Health Services Authority
Dealing with depression, Designed for adolescents experiencing low mood or depression. Go-to strategies for teens to cop. Can use it alone or with the support of an adult.
Youth Space
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A newly piloted youth chat online support service through NEED Crisis and info line based in Victoria. This gives youth with anonymous and confidential support through a discussion forum, email counselling, and line one to one chat counseling service.
Yoo Magazine
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University of Ottawa
An interactive health magazine for youth online. It is designed to foster health literacy and good health decision making. Each month we will focus on a key health issue through a series of novel and interactive materials including interactive and pop up quizes, info sheets and how to sheets, as well as selected Q & A's.
ReachOut
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BC Schizophrenia Society
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Psychosis Sucks
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Fraser South Intervention
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Teen Mental Health
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We, Us, Them
A website dedicated to improve the mental health of youth
Young Minds
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YoungMinds People
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Youth Net
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YouthNet ReseauAdo
We are YouthNet ReseauAdo (YNRA) Ottawa; a French and English youth mental health promotion and intervention program. We want to you about mental health.
Kids Health
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Depression is very common. For more information about depression and feeling better, check this out.
Dr. Yes
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Australian Medical Association
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Deal
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A youth for youth initiative which helps to encourage youth throughout Canada to make healthy, informed decisions and get involved.
Above the Influence
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Partnership for Drug-Free Kids
Join the movement empowering young people to recognize and face the influences around us including the pressure to abuse drugs and alcohol.
Mind Your Mind
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The Ministry of Children & Youth
Explains different ways to access help, how to help others, and address other issues
Mike and Vicki
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Ministry of Justice
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Internet Safety Resources
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RCMP
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