i(

ctivities exercises and advice for a healthie

 iNtl'OOUttiON

Hr
Well done for p1ck1n9 up lh1s book\
You're aboul lo slarl on an exc1l1n9
Journey d
lo a LOea\lhy you\ There are
lols of spaces for you lo wrile an
draw in. Make lh1s book YOUR OWN\ Welcome to this book

1f you • whal you see, why nol about healthy kids. As a

Mum and a children's
share 1l with an adu\ti loo? wellbeing
practitioner, I know how
)( tough the pressures on
children are. In my book,
you'll find
t a range of ways to get and
stay healthy, from lunchbox
• • Ideas to how to encourage
good sleep. There are lots
of activities children can do
by themselves or with you.
You can give this book to
your child to use as a Journal
or you could work on ideas
together. Whatever you do, I
wish you a healthy family llfel
 CONteNU
Yo.ur body ls amaz1n ! _6
HELP!ll 999 36

I like t.o_move it!

Who's w1lh you?
--•
10
Basic flrst aid
Had for b_od1es:cJgard.tes
38
40
Spec.1alfam1ly fun 12 Bad_for be.dies ale.oho! _ 42
M1i Lt _up _14 D1sab1l1t.y_______________4
D_el1shc_ombos_ 1-6 Won.derfulme__________46
Grow yo_ur o,wn 18 elpL(resourc.esL _ _½8
.
Wol'.1der£uJ wat_er!_ -19
What happens when y.ou sleepL20
Go_oubJde_ _ _22

8-o_dy _s.cann1ng - 24

Go1n9 to,±be_do.c±.m: 26
Going lo ±.he_denfas± -28
t

Going loJ.he .optician 30

Going l.u bosp1lal 3.2

Tak1nmg. edicines___________34
0
ur bodies love to move. Moving does us good. That's why It's Important we keep active.
But we don't all have to do the same thing. Some people llke to walk and others like to
dance. Your best friend might love gymnastics, but you prefer football.
The Important thing Is to find ways of moving that you find funl

How many of these have you tried?

Circle the activities you've tried below.

Wt-\l\<-tvtj tjt-\VICtVlj j trlVlt-\Stics swttritriiVlj f oot\?t-\

ll s\<-t-\te\?oti\rtj scooter r'4VIVliVlj c clivij wet\?ti\ll
t-\1\illettcs r'4t,\? koc\<-e tce-s\<-ti\ttttj rowittj
ft-\tjtjle-\?oti\rtjiVltJ ct-\VIOOiVltJ t evivits \?ti\s\<-et\?ti\ll
\?ti\se\?ti\ll trt-\trifoltt11vit, \?owltvit, rollers\<-ti\tiVlj
ro'4tt ers CirC'4its ct-\t ck t t-\tj s\<-tffiVltJ
tjOtjje\?ti\ll tjOj-Wti\l\<-tvij s14rfit1j
clim\?,vij t1tj tV1j jti\rtjeV11V1j

Qre there any other activities

you would like to have a 90 at?
Write them here:

g
Why activity matters!
Which of these sentences do you think are true? Put a tick next to the ones you think are correct.

Wntw1 we (,\re (,\ct1ve. loocl moves more ,1.1ic\<-I 6\r vic

01or cl1es. Movn1j (,\ro1.1vrcl heirs 01.1r m1.1scles

jrow strovrj. 6eiVlj (,\Ctive C(,\VI heir lfS to st(,\

C6\lm.

6e1vrj 6\Ct1ve helrs lfS to covrcetttr6\te.

6e1V1j 6\ct1ve 1mrroves 01.1r e esijkt 6\ttcl he6\riVlj.

6eiVlj 6\ct1ve me6\tts we're less li\<-el to jet ill.

6eiVlj 6\Ctive heirs l.iS to rel6\X 6\Vlcl

steeretter. MoviVlj (,\ro1.1vicl iS jOocl for 01.1r mevrt6\I 6\Vlcl

emot1ot16\l ke6\lth.

BeiVlj 6\Ct1ve iS f1.1V1.

Guess what? They're all true! No matter how young or old we are, our bodies reward us
when we move around by making us feel good. That's because being active helps our bodies.
It's our bodies' way of saying thank you!

Why not make a promise to your body lhal you will

keep moving around? Think of all the rewards you'll
gel!

D o.r Boc!8,
T proMis to b o.Ctiv .
Tho.1i'\f<S for th r wo.rc!s, lif< b tt r
s l P, f li1i'\3 nO..PP8 o.1i'\c! b i1i'\3 stro1i'\3.
Signed:
l
L
uckily, you don't have to rely on other people to
be active. Circle the activities below where
you DON'T need a sports buddy. Which are
your
faves? Give them a go. There's nothing stopping youl

swimming basketball
badminton tennis

football dance rugby water polo

golf
horse-r1d1ng netball walking cycling

TOP TIP!
Even if you think you can't do a sport like rugby or
basketball alone, maybe you canl Remember, you don't
need a team to practise the skills, like finding the back
of a net or hitting a tennis ball against a wall.

Basketball legend, Michael.Jordan, needed to

improve his Jump shots, so he spent an entire
off-season practising them.

And you don't need

the best kltl Serena
Williams, world
tennis champ, grew
up playing on gritty,
cracked tennis courts.
-
Te un YtAH(
Of course, if you would pref er to do sports with others, you don't
have to look far. Maybe your school or a local activity group run
sports sessions? After-school clubs often centre around sports.

.,
Ask around, too, especially if you're nervous about a first session.
Going with someone else can make it easier.

No luck? Do an internet search for your local area, or ask an

adult to help you. You may be surprised by what you find.

If you don't want to join a club, that's fine, too. Perhaps you and
your best friend share a passion for dance? Or football? Invite your
friends over for some fun sports activities or do it together online.

Ultimate team
Now's your chance to create your dream squad! Who would you have in it and what sport
would you play? Draw your team in the box! You can include celebs, your fave sports stars,
and your friends and family, tool

Switch things up and, most of all, have FUNI If you enjoy

something, you're more likely to keep doing It.
n
Of course, if you would pref er to do sports with others, youdon't
have to look far. Maybe your school or a local activity group run
sports sessions? After-school clubs often centre aroundsports.
Ask around, too, especially if you're nervous about a firstsession.
Going with someone else can make it easier.

No luck? Do an internet search for your local area, or ask an

"'
adult to help you. You may be surprised by what you find.

If you don't want to join a club, that's fine, too. Perhaps you and
your best friend share a passion for dance? Or football? Invite your
friends over for some fun sports activities or do it together online.

Ultimate team
Now's your chance to create your dream squadI Who would you have in it and what sport
would you play? Draw your team in the box I You can include celebs, your fave sports stars,
and your friends and family, tool

Swltoh things up and, most of all, have FUNI If you

enjoy something, you're more likely to keep doing It.
n
 sretial fanil9 FUN
M
aybe members of your famlly enjoy being active, too. After all, there are lots of
ways to be sporty with other people, and lots of places to do ltl
Name an activity you could do In each of the below locations. There are some Ideas underneath.

In the house:
II

In the
garden:_ Qt.
the park:
Qt. the beach:
In the woods:
Qt. t.he lake:
Qt. the pool:
IDEAS: sardines cricket fly a kite
hid,e n' seek
tag swim
football play leapfrog

gymnastics
dance thumb wars build a den

1nflatables
build a sandcastle
canoe

running races handstands

1l
■
Makea Instructions
simple kite! I. Fold your paper
-- - - . -...-. -. -
in
half.
You will need: 2. Turn the paper so
t A4 piece of stiff card the fold is closest
to you.
• Twine
3. Measure 6 cm
t Stapler from the left side

.♦
I I If 1111,11111111 fl 1111 IJ

and mark it (A). • '

Pencil A ,.
4. Measure another 6
t Ruler cm from this point
t Hole punch and mark It (B).

♦ Toilet roll tube 5. Take one corner \

up to the first
mark, so it forms A
a sort of tube.
Don't crease it
(
down.

6. Do the same
with its
opposite
corner.

7. Where these two

ends meet, staple
together onto the
main body of .the
kite.

a. Punch a hole
where you made
-

'
the second mark
and hook twine
through It.

9. You can wind the

twine around an
empty toilet roll
tube to make It
easier to fly.
T
o be healthy, we all need to get a mix of different
foods. Here's how you can split your food up to make
sure you're getting everything your body needs.

VC'jji"S
Fill half your plate
with veggies and
fruitl

Sweet and good

for youl

MILi<
l?tlir
For strong . .
teeth and
bones! . .. .

Don't
forget
Grtlil1S
water!
\ I
rrotei11 These fill you up!

t I
Helps you grow healthy!
 ••
Fill up the lunchbox below by drawing some of your
favourite fresh snacks. You can use the Ideas
below.
• •
Salad or ve991e.s
Cucumber, cherry tomatoes, Fruit salad
fresh spinach, roasted
Mix up your faves. Add honey
peppers, carrot sticks... the list
for extra sweetness.
goes onl

You
can add
seeds or nuts,
tool sesame
and poppy seeds
are
yummYI

Sandwich or wrap Yogurt

(see next pagel)

"
15
 ne great way to get all the healthy food you need Is to put It Ina wrap.

0 Wholemeal Is bestl Here are some ideas for you. Draw lines from your faves
onto the wrap to build your Ideal recipe, then haveago at making itl l
MEAT ham, turkey, chicken VEGGIEScarrots, • - • -
pieces .--- shredded beetroot, • ••
sweetcorn, peppers

.. EGG hard-boiled
• and chopped
•
FISH tuna,
salmon, smoked
mackerel, prawns "' 4»
... ..

0 •
• •
CHEESE
cheddar, feta ..• - SALAD lettuce

--
spinach leaves,
or your favel cherry tomatoes
cucumber, cress

- 0

'SAUCE' guacamole,

-
mayo, salad dressing
FRUIT FOR DESSERT
apple, orange, satsuma

You could make a

healthy bowl of food and
add nuts/seeds, tool
16
Super s111oothies!
Here's another great way to get healthy. Smoothies
are fantastic for breakfast or after sport, too. You'll
need a blender. Ask an adult to help.

MILK OR WATER Make sure there's enough to

make it drinkable. You can use non-dairy milks (oat,
coconut, almond or soy) if you prefer.

OATS OR CHIA SEEDS This will give you long

lasting energy and make the smoothie nice and thick.

FR'UIT Frozen raspberries, blueberries, strawberries

and bananas work well, but use whatever you like!

VEGGIES You can stick a few spinach or kale leaves

in, for a health kick. You won't notice they're there!

SEEDS Add a few seeds like sesame or sunflower for

I. Blend.
extra goodness.
2. Add more water
SWEETENER Add a little honey or syrup for or milk If needed.
3. ENJOY!

- -
sweetness. Taste before you add. It might not need itl

AGAVE

Tr tli\<3S<3 coml?o
.-:--=· • .-ii!

\Q•· ., st
•
Q,
-
Fresh and zingy:
Peachy pink:
Mash bananas, peaches,
a dash of vanilla extract
Whizz up a good handful of and some Greek yogurt.
Pumpkin spice: Top it up with milk, and If
spinach with the Juice of half a
Mix a can of unsweetened
lime, some ginger, a few sprigs you like,
pumpkin puree with cinnamon
of mint and some pineapple or sprinkle In some chia seeds. If
and spices, mashed banana, a
some kiwi fruit. Top it up with you decide to use chla seeds,
tiny dash of maple syrup and let the mixture chill for a few
apple Juice or coconut milk.
milk. hours to soften before drinking.
17
D
id you know you can grow your own veggies and salad? Perhaps you have a
parent or grandparent, who grows their own?
If you want to grow your own, try this do-it-yourself.

•
You will need:
egg, marker pens, egg box, cotton wool,
cress seeds.
'-J •

• t
V

L Ask an adult to boil an egg.

Eat up, being careful not to 4. Fill the egg
2. Decorate your
crack the shell too much. Clean shell with cotton
empty eggshell with 3. Stand the
the inside with warm water. wool up to '1 cm
a face or patterns. egg shell in egg
from the top.
tray.

WHAT
6. Mlst
or gently 7. Place the
water the seeds on a sunny
seeds. windowsill if you
have one. Mist or
N(XT?
5. Sprinkl
gently water a little Give your cress
e cress
seeds • V every day. Within
10 days you should
head a "haircut"
and add cress to
onto the
cotton • have your very own salads, omelettes
wool. cress headl and wraps.

11
Wonderfu ◄ concentration
water!
Experts think a human could survive make saliva
for one to two months without food.
But only THREE DAYS without water!
4-◄-- (lo chew food)
Your body loves water.
Here's why:
healthy skin
Your blood is
Water 90% water!
helps...
. lessen asthma
symptoms
blood Bow Your body is
60% water!
get rid of
digestfood/ bad stuff

transporl good stuff - ►

increase energy

Water log
How many gJasses of water do you drink? Keep a record using this weekly log.

Movi<i T1,1es<i We<ivies<i T\,1,1rs<i Fri<i

□□ uu □□ uu uu
,

u
□□□u
u
□□□u □□ u
□□□u
u
□□□u
□□
□ □ □ □
 R
epalr, restore and re-energise. Sleep is so
good for your whole body! Here's some of sharpen problem-solving skills
the good things from getting lots of zzzzzzs.

Sleep your brain process inf0

helps... Rght Infectlon beiter decisions

store memories
increase energy your body relax

fade stress

you
grow

you be more creatlve

• you feel

happier
heal Injuries you focus beiter

.
10

-
 =

Think you're getting enough sleep? Here's what experts say...

(( birth to 3 months: '14 to '17 hours (( 6 to 12 years: 9 to '12 hours
(( 4 to 12 months: '12 to 16 hours (( 13 to 18 years: 8 to '10 hours
per 24 hours, including naps

(( Ito 2 years: 11 to '14 hours (( 18 to 60 years: 7 or more hours

per
24 hours, including naps (( 61 to 64 years:7 to 9 hours
(( 3 to 5 years: 10 to '13 hours per (( 65 years and older:
24 hours, including naps
7 to 8 hours

MAKE YOUR OWN SLEEP CLOCK

It's easy to be distracted by games and phones and, before you know it,
you're not getting enough sleep. If you find yourself waking up the next
day tired, grumpy and unfocussed, this sleep clock is for you! You will need:
paper plate,
Cut the
card, markers,
coloured card
I scissors, split pm,
skewer
into a circle
that's a bit
smaller than
5 Lay the card over the paper plate
and make a hole that goes
through the middle of both.
the paper
plate.
Insert the split

6
pin. You
should be able
2 Cut a quarter out of
the coloured card,
to move the
inner
leaving a little bit in
¾discover
the middle.
the top of the

3 Write "time to
bed" and "time
paper plate.

to get up" on
the cut edges
of the card. l'2.,
II To use:Move the arrow "time to bed" to your
desired time. Check out what the "time to get
IO 1. up" arrow is po1ntIng to. This is your earliest

4 Mark the hours

(1-'12) around
9
B
•
l.f
J get-upl Or, if you have to get up at a certain
time, line the "time to get up" arrow with that
the edge of the 7 time and check what time you should go to
Paper plate. 6
s
bed. This Is your latest go-to-bedl

l1
 CO OUUioe
I
t's great for your health to get out and about In

*
nature. Visit a park or some woodland and
make this fort or hide-out. You can use it as
shelter or
as a "hide» to watch wildlife without disturbing it.

J Find a tree with a low

hanging branch. This is
the base of your roof.

112 Use plants like

ft Gather bigger bracken to cover
sticks to lean over any gaps.
up against the Then sprinkle dry
branch to form leaves to make
a triangular a comfy floor for
shape. Fill your den.
In gaps with
smaller sticks.

Being In nature is good for your sleep patterns.

Unplug from your computer before bed, and go outside
Instead to listen to birdsong or watch the stars.
ll
Just take a
'IValk If you stick your tongue out, sometimes you can
taste the fresh air. Or you enjoy the smell of fresh
When you go for a walk, what do you notice? Maybe cut grass. Next time you go for a walk, remember
you've heard birdsong or a running stream? Perhaps to use ALL your senses. It will make you enjoy your
sunlight bouncing off a river caught your eye? You walk even more.
might have hugged a tree or run your fingers down its
rough, crinkled bark.

Now write a few sentences

about how you feel. Are you
Take this book out with you
happy? Sad? Calm? Take time
and answer these questions.
to really notice your feelings.

@ What can I see?

What can I
hear? What can I
feel?

What can I smell?

., Can I taste anything?

 {i 1009 gcaNNiNG
E
ver been to an airport and had your
luggage scanned? This time you're
going to scan your body. It's a
handy way to get immediate relaxation. •
•

0
Lie down on the floor and close your eyes.
{i
"-.../
Relax your body as much as you can.

Scrunch up your toes as hard as you

can and relax.

Tense your leg muscles and relax.

Squeeze your bum cheeks together

and relax.

Tense your back and relax.

Tense your tummy and relax.

Tense your shoulders and relax.

Tense your arms and relax.

Scrunch up your hands and relax.

Clench your jaw and relax.

Scrunch up your face and relax.

0
Frown as hard as you can and

relax.

Squeeze your eyes tight shut and relax.

Now let your body sink Into the floor.

Do this as many times as you likel

MO r rLAXATION TWS
Slow your breathing
Imagine you're holding a mug of hot
chocolate (yuml). Breathe OUT to cool it
down and IN to smell it.

Say something
kind to yourself
Repeat an "affirmation" to yourself. These are
positive statements that you can say to help
give yourself a boost. Here are some ideas.

I t\WI St\fe.
I t\Wt love . Come up with your own affirmation and write

I t\WI "-w1 .
it below. What would you like to tell yourself?

If you're stuck, imagine what kind things you

I t\WI itrlfOrtt\vrt. would like to say to a friend, and try saying
them to yourself.

AffirmationL -:_-=_-=--::: -_---

Imagine a place that

makes you happy. It
could be a real place
or an Imaginary place.
Draw It here.

ZS
 GOiNG to the oocto,
S
ometimes when we feel poorly,
medicine at home doesn't help.
Doctors find out what Is wrong
with us and give us medicine to make us
better. If they can't help, they know other
experts who can.

J Your adult will make an appointment for

you with your doctor, usually over the
phone or online.

4 You might have to wait. There may be

other people there. But the receptionist
will tell you when you can go in, or
your
name might come up on a screen, so you
know it's your turn.

3 When you get to the surgery, a

2 You will go with your adult to the doctors'

surgery, where the doctors work.
receptionist will say hello. They will
take your details and let the doctor
know you are here.

16
 • •

5
The doctor will
greet you in
own room. It is
theirprivate. Your
grown-up can
come in with you.

6 The doctor will examine you and ask

8 After you take your medicine,
you should start to feel much
questions to find out what is wrong. better!

Sometimes a doctor will say you need

l
to go to hospital to see an expert,
called a consultant, who will be able to
7 When the doctor has found
out what is wrong, you
help you even more. They are special
might get a prescription. B - experts for different bits of your body.
This is for medicine to help
you. Your adult will go to
a pharmacy to get your
medicine.

When was the last time you had to go to the doctor?

Who took you there?

Did you get any medicine?

How did you feel afterwards?

17
 I

GOiNG to the oeRlitt

W
e all need to keep our teeth healthy. That>s why it's important to
go to the dentist. The dentist Is a special person, who knows all
about teeth. They can check your teeth are healthy, spot problems
early,
help with wonky teeth and make sure any teeth problems don't get wors

Here's what to
expect
-- -
J
- -
Your adult will make an .... - - .

appointment for you.

3 A receptionist will greet you and check the

dentist is ready to see you. You may have
to wait in a waiting room for your turn.

Keep track of your teeth health fora

2 You can take
music or your
week. Tick the boxes as you go.

phone with MON TUES

you, if it helps
you to relax. AM: Teeth AM: Teeth
brushed brushed

PM: Teeth PM:

Teeth
brushed
brushed
zx
 4
..,.he dentist will
welcome you into
their room. There
will be br,gnt
lights, so the
dentist can see
clearly into your
mouth You sit on
a special chair
that the dentist
can adjust to get
the best view of
your teeth. There
may be something
for you to look
at on the ceiling,

+ while the check-

up 1s happening.

l5 The dentist
6 If your teeth are all OK,
the dentist will tell you and
you may get a sticker,. I It's really
uses special mportant Youb
You, teeth rush
tools to eat t and don't
check your
teeth and
7 teeth, the dentist will explain sweets
oo
or drink t
man
y
oo m a
gums. They what they are and your adult will drinks Th ny fizzy
• ese
prob/ems w1 :n oause
don't hurt. make another appointment to
teeth. You,
come back and get them fixed.
If there are problems with your

WED SAT SUN

THURS FRI
AM: Teeth AM: Teeth
AM: Teeth AM: Teeth
brushed AM: Teeth
brushed brushed brushed
brushed

i '
PM: Teeth PM:
brushed PM: PM: Teeth
PM: Teeth Teeth
Teeth brushed
brushed brushed
brushed
Zl
 GOiNG to the Of:1.itiaN
0
ur eyes are amazingI That's why
we need to look after them.
Tell your adult if you:

G6' Get lots of headaches

G6' Find It hard to read
G6' Can't read the board at school
G6' Rub your eyes a lot
G6' Need to sit near to the tv or computer screen
If you do experience any of these things, you may
need to go to an optician. There are opticians on every
high street. Opticians look after your eyesight. They will
check your eyes to make sure they're healthy. They'll
also see if you need to wear glasses to help you see.

What to expect at the opticians

You will sit in
a special chair
facing a board.
The room will be
made darker.
Your adult can
sit next to you.
On the board
the optician
may put
pictures or
letters. These
will get smaller
in size. They
will ask you to
tell them what
you see.
 If they think you need help, they will put
special glasses on you. They can put things
called "lenses" into the glasses. Sometimes
these lenses will make you see clearly and
sometimes they will be blurry. Tell the
optician what you see.

If the lenses help, your optician might

suggest you need glasses.

They will let you choose what frames you

like for the glasses. And they will measure your
face to get an exact fit.

Once the glasses have been specially made

for you, the opticians will tell you so you can
pick them up. They might take a few days to be
made up.

Look after your glasses using the case your

optician gives you. Remember to wear them to
keep your eyes happy and healthy!

cn::7
Draw your Ideal set of frames in the box below.
c::rc_y
c.T\.J
 COiNG to hOSrital
ometimes you are too poorly for Sometimes you might have to stay overnight in

S your doctor to help you. Then you

will go to hospital. Your adult may
take you, or in an emergency you might
go in an ambulance.
hospital. It might feel a little scary, but there are lots
of people to look after you. There will also be other
children there, as well as lots of games to play and
TV to watch.

There are lots of different departments in a You might get medicine to help you. You may have
hospital, and experts who look after different bits of an operation, too. Soon you will start to feel much
your body. If you have an eye problem, you'll see an better. When you are better, you can go home.
eye doctor. If you have a skin problem, you'll see a
You may have to come back to hospital, but now
skin doctor. In an emergency, you will go to A&E. A&E
you know where you're going and who you'll see.
stands for "Accident and Emergency".
And you know it's all to help you feel better.

Remember•

C}
al You oan •
Ways t l
Qrown ua le to a
anythln 'P
Wo g that•..
''Ying
You.
Q

1,

+
Have you ever had to go to hospital? Write about It below.

Who did you go with?

Did you have anything done, like an injection or an X-ray?

Did you stay overnight? What was it like?

Did you bring any toys or games with you? Did they hav:. any there?

How did you feel?

Did you speak to any doctors or nurses?

Did you take any medicine?

How did you feel when you went home afterwards?

-. J
 taliNC neoiCiNes
S
ometlmes when you're ill, you need
to take medicines. This can be a
liquid you swallow, pills you take,
ointment or cream you rub on or sachets
you dissolve in water. Often you take
medicines for a set time over several
days or even longer.
Some people have to take medicine regularly all
their life. This could be because they have a problem
that can't be cured, but can be managed. Maybe
you or your friend have one of these problems, like
asthma, diabetes or eczema?
Can you find the following?

medicine, pill, swallow, inhaler,

Wordsearch asthma, diabetes, cream

I A M A p A L N M 0 s H
N M E D I C I N E A w E
H A D A L A R G p C A G
A s T H L I A E T A L w
L F C A s T H M A p L N
E A G A H p 0 A I M 0 p
R A D I A B E T E s w A
 "I've had eczema since I was a baby. I get it all
over my body. It's so itchy. Sometimes I can't help
•
,
scratching. Mum and I put ointment on my body twice
a day. It can take ages and be annoying, but I know \._
it's helping. If it gets really bad, we have to go to the
doctors and get medicine. The doctors say I might grow
out of it as I get older."

Ben, aged 11, eczema

NEVER
take someone
else's medication.
It could harm

• •

"When I was 8, I started to feel tired all

the time. I got a lot of headaches and had
"When I was about 5, I had problems bruises that I didn't remember getting. Dad
with going to the toilet. I had to have an took me to the doctors and I had to go to
operation. Now I have an opening on my hospital for them to do some tests. They
body with a pouch attached to it. This is said it was diabetes. My body can't control
where my poo goes. It has to be emptied how much sugar goes Into my blood very
several times a day. My school are really well. I had to learn what I could and couldn't
understanding and I always have an adult eat. I also learned to test myself. If I need to,
to help me. My friends asked about It a few I can Inject myself with the medicine I need.
times, but now they don't really careln I'm proud of what I have achieved. Nothing Is
going to stop me. I know I am brave.u
Noah, aged 12,stoma
Emily, aged 10, diabetes
 UN AN EMERGENCY0
CALL 999
CALLING999
n an emergency like a fire, a

I
If you're at home, give the emergency service your
dangerous crime or when someone is home address, including the postcode. Make sure you
seriously hurt, you can call 999. know it. If you're out, look around at street names
Most Importantly, make sure you are somewhere and shops, so you can describe where you are near.
safe FIRST. A person on the line will ask you if you
want the fire brigade, police or an ambulance. Ask
for the one you need. DON'T hang up until the emergency service
arrives. Be prepared to let them in if you're at
Speak as clearly and as calmly as you can, home.
but don't worry if you're upset. You will be asked
what happened. You might be asked if someone is DON'T call 999 for a joke. You may stop
conscious, which means awake. You might also be people getting the help they need. It is
asked if they're breathing. You can see this from also against the law.
their chest moving up and down, or you can put your
DON'T be scared about calling. 999 is used
hand on their chest to check. to taking calls from children and will help you.

+
-
TEST YOURSELF
I. What number do you call in an 4. How can you tell if someone Is
emergency? breathing?
a.123
a. Move them
b.999
b. See if their chest is moving up and
c. Your home number down

c. See If their eyes are open

2. When you call 999, the

tirst 9uestlon will be? 5. Qfter you call an
a. Your name ambulance, you should:
b. Your age a. Stay on the line until they arrive

c. Fire, police or ambulance b. Hang up immediately

c. It doesn't matter when you put the
phone down

3. You may be asked, "is the

person conscious?» Ifsomeone
is conscious, they are: 6. Should you call the ambulance
a. Hurt if you want a lift home?
b. Breathing a. No
c. Awake
b. Yes
c. Not sure

.
S
ometimes you might hurt yourself, but It might not
be serious. Here's how to treat common problems.
Always ask an adult to help.

STING If a bee or
wasp stings you, it can
really hurt. When bees
sting, they can leave a
part of their sting behind.
Scrape it out with
something flat. Don't
pinch or pull, as you
might pump more venom
into yourself. Use some
GRAZE If you graze yourself, insect-bite cream.
it's important to make sure
CUT If you've cut yourself, that your cut is free of grit or
perhaps on paper or with some dirt. Run it under water until
Some
scissors, carefully clean the it's completely clean. You may People are
wound with water. Pat it dry. like to add antiseptic cream. If a//erg/c to In
Put a plaster over the cut. you're not using a plaster, you st/ngs andn sect
eeo
could use some cotton wool spec/a/ treatm
If someo ent.
and medical tape. A first aid ne You k
has troub/ b now
after be/n
9 e reath/ng
kit has these in it. an adul t stung
t • get
o help
lmmed/ate/y.

BLISTER Blisters happen

where something rubs against
your skin. Don't pop blisters,
BURN For minor burns, run BRUISE Gently apply because they are like a cushion,
cool water over the affected an ice pack. Your adult protecting your skin. Blisters will
area, until It stops stinging. could also gently apply gradually go down, as long as
Ask your adult for pain relief. lotion to the bruise. they're left alone.
STAY FRESH! 4. When shouldyou
Keeping ourselves clean Is an Important
part of staying healthy. How fresh are
wash your hands? q
you? Take the quiz to find outl a. Once a week.
b. When you're told to.
I. What should you do 1f you
c. As often as necessary.
have a runny nose?
a. Tell everyone.

b. Wipe it on your sleeve. 5. Why should you trim

c. Wipe your nose on a tissue and throw your nails?
it in the bin.
a. To make them look nice.
b. To make texting easier.

2. What should you do when c. Dirt under nails can make you ill.

you cough?
a. Spread it around. fA4ll-ea4
noA punoJ-e aso4i pu-e noA sdaa}f 4saJJ 6u1A-eis
b. Do it loudly.
lB4l MOU>f no;,. 1auop 11aM::, A.'I.J.SOW
c. Cover your mouth. ·iuawa/\0Jdw1JOJ wooJ s,aJa4i inq
'sawqawos u-ea10 aq oi AJl noA:a.&'I.I.SOW

14S8Jj

3. How oflen should you brush aJow i1q -e aq oi AJJ.. fpunorn wa4i 6up-e4s 8'>111
pu-e swJa6 JnoA JO puo.1 are no;._:y
.&'I.I.SOW
your teeth?
a. When you feel like it.
b. After every meal.
WHAT SHOULD YOU DO AT BEDTIME?
Tick the ones you agree with:
c. At least twice per
day, in the D Put on D Wash your
pyjamas D Go to
morning and faoe or have a
at night. bath or shower
the toilet D Get D Brush teeth
Into bed D Wash
If you ticked ALL of
hands D Get dry them, you're right!
 I
moking As well as nicotine, tobacco

S cigarettes
causes serious
damage to your
body. Cigarettes are made
smoke
. . has over 5 '000 chem·1ca1 s
1n rt. Lots of them are poisonous
and nearly ,oo cause cancer

They include tar (sticky goo that

of crushed, dry tobacco gets in your lungs), arsenic
leaves. They contain an (used in rat poison), benzene
addictive chemical called (made from crude oil), ethanol
(used in anti-freeze), carbon
nicotine. Once your body
monoxide (found in car exhaust
starts taking in nicotine, it
fumes) and ammonia (used for
keeps wanting more. This explosives). Cigarettes are also
means that it's very hard to really expensiveI
stop smoking, even though
it can kill you. That's why
it's best to never even
startI

Nicoline molecule

Smoking can damage a healthy body.

On the outside, it may make a person
Vaplng Is a way of getting look more wrinkled with yellow fingers
nicotine without smoking and teeth, as well as having bad breath
cigarettes. It avoids some of
and decaying teeth. On the inside, it can
the dangerous chemicals from
lead to lung disease, eye problems,
smoking, but It Is stlll bad for
heart
you, and extremely addictive.
attacks, strokes and lots of different types
Tobacco planl of cancer.

Cigarettes have lots of names.

You might have heard of fags,
ciggles, roll-ups, baccy, cigars
or smokes. Lots of people start Smoking
smoking to relax, but the opposite damages your
Is true/ Smoking can make you feel head and lungs
more anxious and makes your heart
work harder.
1. Which of these is used 5. How many chemicals are there
in antifreeze? in tobacco smoke?
a. nicotine
a.50
b. carbon monoxide b.500
c. ethanol
c. 5,000

2. What's another word for "makes 6.What colour does cigarette

you crave it"? smoke turn smokers' teeth and
a. addictive nails?

b. expensive a. green

c. relative b. yellow

c. pink

3. Which of these diseases can you

NOT get from smoking?

a. lung disease If you are f eellng

pressured to try
b.cancer smoking, talk to someone
you trust. If someoneis
c. tennis elbow pressuring you to do things
that are harmful to your
health, they are not
4. What's the name of the sticky being a real friend.
goo in cigarettes that gets into
your lungs?

a.tar

b. asphalt
c.oil

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 130 FOii lOOiet- aLCOhOl
ou've probably seen people around

Y
a.s a percentage y u a f1 d on a bottle of
you drinking alcohol, maybe at alcohol. It s also measured m units . The higher the
a celebration, like Christmas or numb the stronger it is. A glass of whisky or rum is
someone's birthday. Or perhaps people in muc r, stronger than the same sized glass of beer.
That means it'll affect your body much more quickly
your family drink at the end of the day or
and more obviously.
week.
Alcohol can be split into different types, such It's illegal for under-18s to buy alcohol. That's
as beer, wine and spirits. Each has different because your body Is still growing and developing.
colours tastes and strengths. ' For adults, doctors recommend people stick within
a certain limit. That's because alcohol damages
All alcohol has a BIG effect on your body. your health. They also recommend you don't start
Some types of alcohol can be stronger than drinkin until your late teens, if at all. g
others. The strength of alcohol is measured by
ABV, a number
Other
drug
'Nh/ch a ex/st,
and can e 1//egaJ
You. Don•t really
hurt
and tell touch th
so a Qrow em,
meone tr n-up If
You or You les to
Qet
to talc r
fr/endse
the m.
 Q. Brain 7. Liver stops
Can you match up the
following labels with working
the body? They're all
effects of too much B. Mouth
alcohol. Each label
and
can be used more
than once. throat 8.Sweating

1. Causes bleeding 9.
Causes
and ulcers (sores) C. Hearl c:-1 cancer

D. Stomach
2. D1arrhre v>
10. lrrilate
a s
E.Liver stomach

3. Lo
ss of F. lnleslines
appetile
11. Makes
heart work
½. Vomiting harder

5. Har Joints ache

d to
concentrate

6.Makes
12. Risk
y
decisions

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 DiSalilit9
T
here are many kinds of disability.
A person has a disability when
they can't do something the same
way an able-bodied person can. Some
disabilities are easy to see, like when
someone can't walk or uses a wheelchair.
And some are hidden or much harder to
see, like when someone finds it hard to
think clearly.
Some people have a disability from the day they're
born. Other people may have them because of a Jodie had a disease that damaged her
disease or accident later in life. There are lots of ears about a year ago. She used to
different types of disability, and people manage them be able to hear fine, but now she has
in lots of different ways. special hearing aids. She's learning
sign language, and so are her frlends.

BIiiy's in a
wheelchair. He fInds
It hard to control Ava was In an
his body. His body • • accident when
jerks, even when she was a baby.
he doesn't want She lost her leg.
It to. He has an Now she has a
amazing sense prosthetic limb
of humour and where her leg
loves to tell used to be. She
jokes. loves going to
gymnastics club,
but can be a
bit shy In
new places.
 Think about what you do during the day at school. Now imagine Billy, Jodie and Ava are Joining your
school. What might they find easy? What might they find hard? How could you help make things easier?

What they might find easy What they might find hard How I could help
Billy

Ava

Jodie

Disabled, but able!

Just because someone has a disability doesn't
■
mean they can't dream bigl Here are some
Aaron Fotheringham is a famous skater.
famous people, who didn't let their disability
He was the first person to do a complete
stand in their wayl
somersault off a ramp in his wheelchair.
Frida Kahlo became a world
Billie Eilish is a famous pop star. She has
famous artist. She suffered from
Tourette syndrome, a condition that makes
polio in her childhood and had er face twitch.
life-long health problems.
Ryan Gosling is a Hollywood actor. He
John Forbes Nash Jr. was a has ADHD (Attention deficit hyperactivity
world-famous mathematician, who disorder).
won a Nobel Prize. He suffered •'- .. Muhammed Ali was a legendary boxer.
from a severe mental He had dyslexia.
illness. •
Bethany Hamilton is a world-famous
Professor Stephen surfer. When she was 13, a shark bit off
Hawking was a legendary scientist. her arm. It didn't stop her becoming a
He had a disease that caused professional athlete.
paralysis and used a machine to
write and speak.

Andrea Bocelli is a
famous musician. He became
completely blind after a
football accident aged 12.
WONoe,FUl ne
D
raw a picture
of yourself in
the box below.

Now list five things

you like about your
body. It could be
something about your
appearance, like
the colour of your
eyes. Or it could be
something your body
is really good at, like
doing gymnastics.

5
Hopefully by now
you will realise:
Now it's tur1e to
SJHow amazing your body Is comwut to he lt\tl ,
SJHow to keep It amazing h ff 011.
Choose THREE things that can help you to
stay healthy. For example: playing football
aner school, eating healthy, drinking more
water or getting enough sleep.

1. lwill. _

2. w1ill. _

3. w1ill _

U C/A\N DO THUSD
I
f you ever need help with something, and you don't have a grown-up you can talk to, there are
organisations you can call. All of them are experts at helping kids Just like you deal with big
problems, and you'll never get In trouble for talking to them If you need to.

FOR YOUNG PEOPLE In an emergency or

www.youngminds.org.uk life-threateningsituation,
Lots of the latest advice and helpline.

www .childline.org.uk
Free and anonymous advice for children and young
people. You can call, email or webchat.
call
www.themix.org.uk
For online advice and 1-2-i chats on lots of issues,
999.
including health, fitness and disabilities, as well as If there is a grown-up
factfiles about drinking and smoking.
around who you trust,
ask them to make the
call.
HELPING PARENTS
The following organisations are dedicated to helping
parents help their children with lots of different issues:

www.nspcc.org.uk

www.place2be.org.uk
www.chlldnet.com

www.famllyllves.org.uk (includes parent helpline)

ONLY STRONG
PEOPLE ASI FOR
HELP
-- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- -- --
-- --
IHl&\ W'Y !Hl/£iUlf§
lF)l!@ ll,I @
7\/J
I ks ChOose f ve actr1rt,es that m31<e YOU fe"i r,-,a,ttr1,h c'JU'.d t"

CD -
•dr r r,r.oughwater• or •do foolball skills 101 15m,r.s•or l"]•h.la,
•e Ia big,crunchy appfe." Now co ATLEASf ON:: • :hda/

EALTH
w:i1 m:s 1 r - --<Lo
i ~
• for sevenweeks and see what a d1ffer!nt t ma .
Spec al people and places can make a big d1fference lo our
mo\1v tlonto de healthy \h'ngs. Draw picturesor stickph \os
of

,
lh•eetimes whcr. you LDVEO ooing something heoltl,yw.
helher that's when youcelebrated a winning goal w,1hyovr
suo•ls team 01 lr<ed su,fing al lhe b•acn. ...\- II, 1

c. i -..-------· :r711 ·- - ,._,-/ .

-;;
n.
4J Make being healthy a
habit! Choose things that
make you healthy every
.,J day. (ID
,. } '

sA. .3.
I
'.I

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,
QC)
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._ _ I, "n '
Use these wheelb to track
things you do each day that
keep you healthy. Did you \aL_..
,s play sports?
Orlaugha lot?Or eat lots of
, vegetables? Write 01 draw
-=---,
\_) something for each day.
- '-...
,.@.
Do you notice any patterns? •
.,,.- ,/

"
---- 'I f I
-- f

I @iT M@Wl ®I
"'"., I .. o.,,
.l / ' '
, ·►-')
A ..;: . . J :
: - / \
.. .. II of us ha • moments vJhenwe'dr.athe, 1us1c. h,11oul thango to

I
1
,, I
l..z_'.
11!5. , , :I--- 5
.,
----I 4 ----I
sw,mm1ng club. T,me to get mo\,va\eol Pick ONE thing you know is certa,n 10
go\ you moving. I\ couldbe dancingin your room,perfcc\illgyou,Juggr.ng skills,

·- ) )
•
'>ii. ! , \ / \ ,.• .
\l 7 . or Jumping around on \he lra'1\ polir,e. W a\ever ItIs,writea reminder here
and do ,t whenever yourefeefing 5ioggish

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