Smoking, Alcohol and Drug Abuse The common causes for youngsters to smoke or abuse alcohol or drugs are curiosity, misunderstanding, a wish to escape from reality, peer pressure or instigated by others. These bad habits not only bring serious physical harm. The addiction will destroy your future. Therefore, you should love yourself and resist temptation strongly. When people ask you to abuse drugs or other stuffs, say “NO” firmly.

Regular Hours Keep regular hours

I Can Achieve a Healthy Lifestyle

* maintaining *personal hygieneregular mental health

* practising *exercisediet

* refusing *smoking alcohol drug abuse

Student Health Service Department of Health

201

(Primary)

Student Health Service Web Site: www.studenthealth.gov.hk

means

a healthy habits

quitting bad habits

A Healthy Lifestyle includes :

Mental Health Everyone is unique and has his/her own strengths and weaknesses. We should learn to accept ourselves and also learn to

and understand othersStay relaxed and cheerfulManage time properly. Make plans and executethem step by stepMake good use of spare time to develop goodhobbies. Take part in healthy activities

Establish good relationship with others. Help andcare for each other. Pay more attention to yoururrounding environment. Listen to and analyze

others’ opinions in order to develop a sensible andobjective mindFace reality and be brave to admit your mistakes(Sorry! I broke this glass accidentally.)When you are moody, try something relaxing suchas listening to light music, playing the piano,swimming, jogging or taking a walkTalk to others and share your distress with them.Seek help from parents, teachers, friends orcounselling organizations if necessary

Food that You Should Eat Less

high sugar may cause tooth decay, overweight

high salt may cause high blood pressure

highcholesterol

may cause heart disease, stroke

high fatmay cause heart disease,

overweight, stroke, cancer

spicy food may cause stomach upset

drinks withcaffeine

may cause insomnia, increasedheart rate

processedfood

may cause cancer

Eating Attitude

Take regular meals; don’tbe too hungry or too full

Stay relaxed and cheerful

Chew slowly

Exercise

Benefits of moderate exercise Strengthen heart and lungsImprove blood circulationRelax your body and mind, and relieve mentalstressBurn excessive calories and control body weightPrevent osteoporosis

Points to note when doing exercise

Choose exercise suitable to your age and physicalstrengthPay attention to the environment and weatherwhen you do outdoor exerciseDo not force yourself when you feel tired orunwellWarm up sufficiently before exerciseWear comfortable sportswear that can absorbsweat. Sports shoes should be light, well-fittedand with anti-slip plastic solesFollow safety rulesReplenish enough fluid to compensate for heavysweating in exerciseReplenish water as well as electrolyte in case oflong period of sweating

Examples of healthy sports SwimmingBasketballCyclingJoggingRope skipping

Management of sport injuries Acquire basic first aid knowledgeKeep calm in case of accidentTreat wounds properly. Wash the wound withclean water and cover it with sterilized adhesiveplasters or gauze to prevent infectionGo to a nearby clinic or Accident and Emergency

of a hospital immediately if you worry of serious injury

Diet Diet

diet is the foundation of health. Every kind of food provides different nutrients that our bodies need. We should eat according to the “Healthy Eating Food Pyramid” and take 6 to 8 glasses of fluids (including water, soup etc.) to improve our health.

Eat the most

Eat more

Grains

Healthy Eating Food Pyramid

Eat moderately

Eat the least

Meat, fish, e gg & alternatives Milk & al ternatives

Fat/oil, salt & sugar

Resource from: Working Group on Healthy Eating Food Pyramid 2013

Personal Hygiene

Brush your teeth twice a day - once in the morningand once before going to bedHave a bath and change your clothes everydayKeep your hair tidy and cleanKeep your hands clean: wash your hands beforeand after meals and after going to toiletClip your nails frequentlyCover your mouth and nose with a handkerchiefor a tissue when sneezing and coughingCover wounds with adhesive plasters to avoidinfectionAvoid sharing personal items such as toothbrush,comb and towel with others