Explore Health Topics
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First Aid Basics
CPR, choking response, burn care, wound treatment, and when to call 911.
Mental Health
Recognize anxiety, depression, and stress. Learn coping strategies and resources.
Sleep Hygiene
Science-backed tips for better sleep, affecting grades, mood, and health.
Nutrition & Hydration
Balanced meals, reading food labels, and hydration for peak performance.
Chronic Conditions
Diabetes, asthma, allergies, ADHD education and school accommodations.
Prevention & Wellness
Sun safety, hearing protection, eye health, posture, and substance awareness.
Emergency Response
When to call 911, recognizing stroke/heart attack, seizure response.
Concussion Recovery
Symptoms, recovery timeline, 6-step return-to-play protocol.
🩹 First Aid Basics
Essential skills that could save a life before professional help arrives.
⚠️ Get Trained
For hands-on training, take a certified course from the American Red Cross or American Heart Association.
CPR (Cardiopulmonary Resuscitation)
CPR keeps blood and oxygen flowing when someone's heart stops. Starting immediately can double or triple survival chances.
Check for Response
Tap shoulders and shout "Are you OK?" If no response, call 911 immediately.
Begin Chest Compressions
Place heel of hand on center of chest, between nipples. Push hard and fast: 100-120/min, 2 inches deep.
Continue Until Help Arrives
If trained, give 2 rescue breaths after every 30 compressions. Hands-only CPR is also effective.
Choking Response (Heimlich Maneuver)
🚨 Signs of Choking
- Cannot speak, cough, or breathe
- Clutching throat
- Skin turning blue
- Panicked expression
✅ What To Do
- 5 Back Blows: Strike between shoulder blades
- 5 Abdominal Thrusts: Fist above navel, thrust inward/upward
- Alternate until object dislodged
- Call 911 if unconscious
Burn Treatment
Minor Burns
- Cool under running water 10-20 minutes
- Don't use ice (causes damage)
- Cover loosely with sterile bandage
- Don't apply butter or oils
🚨 Call 911 For
- Burns larger than 3 inches
- Burns on face, hands, feet, joints
- Deep/white/charred burns
- Chemical or electrical burns
Wound Care & Bleeding
🩸 Stop Bleeding
- Apply firm, direct pressure with clean cloth
- Maintain pressure 5-10 minutes
- If blood soaks through, add more cloth on top
- Elevate wound above heart if possible
- Call 911 if bleeding won't stop
🧼 Clean Minor Wounds
- Wash hands first
- Rinse with clean running water
- Clean around wound with soap
- Apply antibiotic ointment
- Cover with sterile bandage
🧠 Mental Health Awareness
Understanding your mental health is just as important as physical health.
📞 Crisis Resources
988 Suicide & Crisis Lifeline: Call or text 988 (24/7)
Crisis Text Line: Text HOME to 741741
Understanding Teen Mental Health
According to NIMH, approximately 1 in 5 adolescents has a mental health disorder. Mental health challenges are the leading cause of disability in young people.
Recognizing Depression
😔 Emotional Signs
- Persistent sadness or "empty" feeling
- Feeling hopeless or pessimistic
- Irritability, frustration, restlessness
- Feelings of guilt or worthlessness
- Loss of interest in activities
🏃 Behavioral Signs
- Withdrawing from friends/family
- Decline in school performance
- Changes in eating/sleeping
- Difficulty concentrating
- Low energy or fatigue
⚠️ When to Seek Help
If symptoms persist for two weeks or longer, talk to a trusted adult (parent, counselor, doctor).
Understanding Anxiety
😰 Common Symptoms
- Excessive worry about many things
- Feeling restless or on edge
- Racing heart, sweating, trembling
- Trouble concentrating
- Avoiding anxiety-causing situations
🧘 Coping Strategies
- Deep breathing: 4-7-8 technique
- Grounding: 5-4-3-2-1 senses exercise
- Exercise: Regular physical activity
- Limit caffeine
- Talk about it with trusted people
Getting Help
🗣️ Who to Talk To
- Parent or trusted family member
- School counselor or psychologist
- Doctor or pediatrician
- Teacher or coach you trust
📞 Crisis Resources
- 988 Lifeline: Call/text 988
- Crisis Text: Text HOME to 741741
- Trevor Project (LGBTQ+): 1-866-488-7386
- SAMHSA: 1-800-662-4357
😴 Sleep Hygiene for Students
Sleep affects grades, mood, health, and athletic performance.
Why Sleep Matters
According to the CDC, more than 70% of high school students don't get enough sleep.
📉 Effects of Poor Sleep
- Lower grades and test scores
- Difficulty concentrating
- Increased risk of obesity/diabetes
- Higher depression/anxiety rates
- Weakened immune system
✨ Benefits of Good Sleep
- Better academic performance
- Improved mood regulation
- Stronger immune function
- Better athletic performance
- Healthier weight maintenance
Sleep Hygiene Tips
Keep a Consistent Schedule
Same bedtime and wake time every day—including weekends.
Create a Screen Curfew
Stop using devices at least 1 hour before bed. Blue light suppresses melatonin.
Optimize Your Environment
Keep room dark, quiet, and cool (65-68°F). Remove electronics from bedroom.
Avoid Caffeine After 2 PM
Caffeine stays in your system 6+ hours. Skip energy drinks, coffee, and caffeinated sodas.
Exercise (But Not Before Bed)
Regular activity promotes sleep, but finish workouts 3+ hours before bedtime.
🥗 Nutrition & Hydration
Fuel your body and brain for better energy, focus, and performance.
Building a Balanced Plate
🥬 Vegetables (½ plate)
- Aim for variety: leafy greens, red/orange, beans
- Fresh, frozen, or canned all count
- Rich in vitamins, minerals, fiber
🍎 Fruits
- Whole fruits over juice
- Natural sugars + fiber
- Great snack options
🍞 Grains (¼ plate)
- Make half whole grains
- Brown rice, whole wheat, oatmeal
- Provides energy and B vitamins
🍗 Protein (¼ plate)
- Lean meats, fish, eggs
- Beans, nuts, seeds
- Essential for muscle and growth
Hydration Guidelines
✅ Good Sources
- Water (best choice)
- Milk
- Water-rich fruits/vegetables
⚠️ Limit These
- Sugary sodas
- Energy drinks
- Excessive caffeine
💊 Understanding Chronic Conditions
Educational information about common conditions and accommodations.
Asthma
⚠️ Common Triggers
- Exercise (especially in cold air)
- Allergens (pollen, dust, pets)
- Smoke and air pollution
- Respiratory infections
✅ Management Tips
- Always have rescue inhaler accessible
- Take controller meds as prescribed
- Know and avoid your triggers
- Have an asthma action plan
Type 1 Diabetes
🔻 Low Blood Sugar
- Shakiness, sweating, confusion
- Hunger, irritability, dizziness
- Treat: Fast-acting sugar (juice, glucose tablets)
- "Rule of 15": 15g carbs, wait 15 min, recheck
🔺 High Blood Sugar
- Increased thirst/urination
- Fatigue, blurred vision
- May need insulin correction
- Seek help if symptoms severe
Allergies & Anaphylaxis
🚨 Signs of Anaphylaxis
- Difficulty breathing, throat tightening
- Swelling of face, lips, tongue
- Hives or widespread rash
- Dizziness, rapid heartbeat
- ACTION: Use EpiPen immediately, call 911
ADHD
📚 Helpful Strategies
- Break tasks into smaller steps
- Use planners and checklists
- Find a quiet study space
- Take short, frequent breaks
- Regular physical activity
🏫 School Accommodations
- Extended time on tests
- Preferential seating
- Breaks during long tasks
- Written instructions
- 504 Plan or IEP if eligible
🛡️ Prevention & Wellness
Protect your health now for a healthier future.
☀️ Sun Safety
🧴 Protection Tips
- Use SPF 30+ sunscreen, reapply every 2 hours
- Seek shade during 10am-4pm
- Wear protective clothing, hats, sunglasses
- Avoid tanning beds completely
⚠️ ABCDE Warning Signs
- Asymmetry - uneven shape
- Border - irregular edges
- Color - multiple colors
- Diameter - larger than pencil eraser
- Evolving - changing over time
👂 Hearing Protection
🎧 Safe Listening
- Follow 60/60 rule: 60% volume for 60 minutes
- Use noise-canceling headphones
- Take breaks from headphone use
- Wear earplugs at concerts
👁️ Eye Health & Screen Time
📱 The 20-20-20 Rule
Every 20 minutes, look at something 20 feet away for 20 seconds.
💻 Digital Eye Strain Prevention
- Position screen 20-26 inches from eyes
- Reduce glare with proper lighting
- Blink often
- Use blue light filter/night mode
- Get annual eye exams
🧍 Posture & Ergonomics
🎒 Backpack Safety
- Weight <10-15% of body weight
- Use both straps
- Heaviest items closest to back
- Adjust straps so bag sits at waist
📱 "Tech Neck" Prevention
- Hold phone at eye level
- Take breaks from looking down
- Stretch neck and shoulders
- Set up desk ergonomically
🚨 Emergency Response
Know when to call 911 and how to recognize life-threatening emergencies.
📞 ALWAYS CALL 911 FOR:
- Difficulty breathing or no breathing
- Chest pain or pressure
- Severe bleeding that won't stop
- Loss of consciousness
- Signs of stroke (FAST)
- Severe allergic reaction
- Poisoning or overdose
- Seizures lasting more than 5 minutes
Recognizing Stroke: FAST
Face Drooping
Ask them to smile. Does one side droop?
Arm Weakness
Ask them to raise both arms. Does one drift down?
Speech Difficulty
Ask them to repeat a sentence. Is speech slurred?
Time to Call 911
If ANY signs, call 911 immediately. Note the time symptoms started.
Seizure Response
✅ DO
- Stay calm, stay with them
- Time the seizure
- Clear dangerous objects
- Cushion their head
- Turn on side after seizure stops
❌ DO NOT
- Put anything in their mouth
- Hold them down
- Give food/water until fully alert
- Leave them alone
📞 Call 911 If:
- Seizure lasts more than 5 minutes
- Person doesn't regain consciousness
- Another seizure starts
- First-time seizure
Heart Attack Warning Signs
💔 Common Symptoms
- Chest pain/pressure (squeezing, fullness)
- Pain spreading to arm, jaw, neck, back
- Shortness of breath
- Cold sweat, nausea, lightheadedness
⚡ What To Do
- Call 911 immediately
- Have person sit or lie down
- Loosen tight clothing
- Give aspirin if advised (not allergic)
- Be prepared to perform CPR
⚽ Concussion Recovery Guide
Symptoms, recovery, and safe return to activities.
🚨 Seek Emergency Care If:
- Loss of consciousness >1 minute
- Worsening headache that won't go away
- Repeated vomiting
- Seizures or convulsions
- Increasing confusion
- Slurred speech or weakness
- One pupil larger than other
Concussion Symptoms
🧠 Physical
- Headache or "pressure"
- Nausea or vomiting
- Balance problems, dizziness
- Double/blurry vision
- Sensitivity to light/noise
- Fatigue
💭 Cognitive/Emotional
- Difficulty thinking clearly
- Feeling slowed down
- Difficulty concentrating
- Memory problems
- Irritability, sadness, anxiety
- Sleep disturbances
6-Step Return to Sports Protocol
Based on the 2022 International Consensus. Each step takes at least 24 hours. If symptoms return, go back one step.
Symptom-Limited Activity
Daily activities that don't provoke symptoms. Light walking, reading.
Light Aerobic Exercise
Walking, swimming, stationary cycling. HR under 70% max.
Sport-Specific Exercise
Running/skating drills. No head-impact activities.
Non-Contact Training
Harder drills, resistance training. No contact yet.
Full-Contact Practice
After medical clearance, normal training activities.
Return to Competition
Normal game play after completing all stages.
Return to School Accommodations
📚 Academic
- Reduced homework load
- Extended time on tests
- Postponed major exams
- Breaks during class
- Note-taking assistance
🏫 Environmental
- Reduced screen time
- Quiet spaces for work
- Sunglasses if light-sensitive
- Permission to leave noisy areas