Consult your doctor. Open communication with your healthcare provider is key to addressing any health concerns.
Prioritize sleep. Aim for 7-9 hours of quality sleep nightly. Establish a consistent sleep schedule to regulate your body’s natural rhythm.
- Create a relaxing bedtime routine: dim the lights, take a warm bath, read a book. Make your bedroom dark, quiet, and cool. Avoid caffeine and alcohol before bed.
Eat nutritious foods. Focus on whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains. Limit processed foods, sugary drinks, and unhealthy fats.
Increase your intake of leafy greens, berries, and nuts. Drink plenty of water throughout the day. Cook more meals at home to control ingredients and portion sizes.
Incorporate regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Include strength training exercises twice a week.
- Find activities you enjoy, whether it’s walking, swimming, cycling, or team sports. Gradually increase the intensity and duration of your workouts. Listen to your body and rest when needed.
Manage stress. Find healthy ways to cope with stress, such as meditation, yoga, spending time in nature, or pursuing hobbies.
Regular check-ups are vital. Schedule routine medical checkups with your doctor and dentist. Early detection and prevention are paramount.
