Diet & Nutrition
- Eat Whole Foods: Prioritize fruits, vegetables, nuts, seeds, and lean proteins.
- Cut Back: Reduce sugar, salt, harmful fats, and ultra-processed foods (chips, frozen meals).
- Stay Hydrated: Drink plenty of water, unsweetened tea, or coffee instead of sugary drinks.
Physical Activity
- Aim for 150 mins: Get 150 minutes of moderate aerobic activity (brisk walking, cycling) weekly.
- Add Strength: Do strength training for all major muscles at least twice a week.
- Move More: Take stairs, stretch, and aim for short bursts of activity throughout the day.
Lifestyle & Habits
- Sleep Well: Aim for 7-9 hours with a consistent schedule and good sleep hygiene.
- Manage Stress: Find ways to minimize stress, like spending time in nature or trying hobbies.
- Avoid Tobacco & Limit Alcohol: These significantly impact long-term health.
- Practice Good Hygiene: Wash hands often to prevent illness.
Preventative Care
- Regular Checkups: See your doctor for checkups, screenings, and vaccinations.
- Monitor Vitals: Keep an eye on your blood pressure.
- Wise Medication Use: Take antibiotics only as prescribed.
Mental Well-being
- Engage Your Brain: Play games or do puzzles to boost cognition.
- Improve Posture: Sit and stand straight with feet flat on the floor.
- Connect: Surround yourself with supportive people.
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