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🥗 Nutrition
- Eat whole foods: Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Stay hydrated: Aim for at least 8 glasses of water a day.
- Limit processed foods: Avoid excessive sugar, sodium, and trans fats.
- Practice mindful eating: Eat slowly, without distractions, and stop when you’re full.
🏃♂️ Physical Activits
- Exercise regularly: Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week .
- Incorporate strength training: At least twice a week for muscle and bone.
- Stretch and move daily: Even on rest days, include light movement or stretching.
- Stay active throughout the day: Avoid long periods of sitting; take walking breaks.
🧠 Mental & Emotional Wellness
- Manage stress: Use techniques like meditation, journaling, breathing exercises, or nature walks.
- Prioritize sleep: Aim for 7–9 hours of quality sleep per night.
- Limit screen time: Especially before bed—blue light disrupts sleep patterns.
- Practice gratitude: Daily reflection on things you’re thankful for can boost mood and resilience.
🤝 Social Health
- Stay connected: Maintain strong relationships with friends and family.
- Set boundaries: Know when to say no and protect your mental space.
- Give back: Helping others can improve your sense of purpose and reduce stress.
🧬 Preventive Care
- Routine check-ups: Visit your doctor and dentist regularly.
- Stay updated on vaccines: Including flu shots and other age-appropriate immunizations.
- Know your numbers: Monitor blood pressure, cholesterol, glucose, and BMI.
Health
