Health Tips & Recommendations
Evidence-based practices to improve your physical and mental well-being.
Nutrition
- Eat a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains
- Stay hydrated by drinking at least 8 glasses of water daily
- Limit processed foods, sugary drinks, and excessive salt intake
- Practice mindful eating by paying attention to hunger cues and eating slowly
- Consider meal planning to ensure balanced nutrition throughout the week
Physical Activity
- Aim for at least 150 minutes of moderate aerobic exercise per week
- Include strength training exercises at least twice a week
- Take regular breaks from sitting; try to move for 5 minutes every hour
- Find activities you enjoy to make exercise sustainable
- Set realistic goals and gradually increase intensity over time
Mental Well-being
- Practice meditation or mindfulness for at least 10 minutes daily
- Establish a gratitude practice by noting three things you're grateful for each day
- Limit social media and news consumption if it causes anxiety
- Maintain social connections and don't hesitate to seek support when needed
- Engage in activities that bring you joy and fulfillment
Sleep Hygiene
- Maintain a consistent sleep schedule, even on weekends
- Create a relaxing bedtime routine to signal your body it's time to rest
- Keep your bedroom cool, dark, and quiet for optimal sleep
- Avoid caffeine, large meals, and alcohol close to bedtime
- Limit screen time at least 1 hour before sleep
Screen Time Management
- Set daily limits for recreational screen time
- Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds
- Avoid using screens in the hour before bedtime to improve sleep quality
- Take regular breaks from digital devices to stretch and move
- Use blue light filters on devices, especially in the evening
Environmental Health
- Spend time in nature to reduce stress and improve mental clarity
- Ensure your home and workspace have adequate ventilation and natural light
- Use non-toxic cleaning products to reduce exposure to harmful chemicals
- Incorporate indoor plants to improve air quality
- Be mindful of your environmental impact and adopt sustainable practices