✅ Proper Eating Habits
Eat a balanced diet with various nutrients (protein, carbohydrates, fats, vitamins, minerals)

Reduce processed foods, refined sugar, and trans fats

Drink enough water (1.5–2L per day)

Eat three regular meals a day (preferably a light dinner)

Consume plenty of vegetables and fruits

Intake protein (fish, chicken breast, beans, tofu, etc.)

Consume adequate healthy fats (nuts, olive oil, avocado, etc.)

✅ Maintaining Exercise and Activity Levels
Engage in aerobic exercises (walking, running, cycling, swimming, etc.) 3–5 times a week

Strength training (weight training, Pilates, yoga, etc.) 2–3 times a week

Flexibility exercises (yoga, stretching, foam roller usage)

Walk at least 6,000–10,000 steps per day

Avoid prolonged sitting (stand up and stretch every hour)

✅ Sleep Health
Get 7–9 hours of quality sleep per day

Avoid smartphones, TV, and blue light one hour before bed

Maintain a consistent sleep schedule (regular wake-up and bedtime)

Avoid caffeine and alcohol in the evening

✅ Healthy Lifestyle Habits
Do not smoke (or quit smoking)

Avoid excessive alcohol consumption (limit to 1–2 times per week)

Get regular health check-ups

Maintain good hygiene (washing hands, brushing teeth, showering, etc.)

Get sunlight exposure (Vitamin D supplementation)

Maintain a healthy weight