Health Tips

Small, consistent lifestyle changes can significantly reduce your health problems

Healthy Eating

  • Fill half your plate with vegetables and fruits
  • Choose whole grains over refined carbs
  • Limit sugary drinks, processed foods, and excess salt
  • Include lean proteins like fish, beans, and poultry

Physical Activity

  • Aim for 150 minutes of moderate exercise per week
  • Include brisk walking, swimming, or cycling
  • Add strength training 2 days per week
  • Take short movement breaks if you sit for long periods

Stress Management

  • Practice deep breathing or meditation daily
  • Set boundaries and manage your workload
  • Stay connected with supportive friends and family
  • Engage in hobbies that bring you joy

Sleep Hygiene

  • Get 7–9 hours of quality sleep each night
  • Keep a consistent sleep and wake schedule
  • Avoid screens 1 hour before bedtime
  • Create a dark, cool, and quiet sleep environment

Quitting Tobacco

  • Quitting smoking reduces heart disease risk by 50% in one year
  • Seek support from counseling or quit-smoking programs
  • Nicotine replacement therapy can double your chances
  • Avoid triggers and replace habits with healthy alternatives

Regular Health Checkups

  • Get blood pressure checked at least once a year
  • Monitor fasting blood sugar annually after age 35
  • Check cholesterol levels every 3–5 years
  • Schedule routine screenings based on your age and risk