Maintain a balanced diet rich in vegetables, fruits, whole grains, and lean proteins.Limit intake of processed foods, sugary drinks, and excessive salt.
Choose healthy fats, such as those from nuts, fish oil, and olive oil.Stay hydrated by drinking plenty of water throughout the day.
Consume alcohol in moderation, recommended no more than two standard drinks per day for men.Engage in at least 150 minutes of moderate-intensity aerobic exercise (e.g., brisk walking, swimming, cycling) per week.
Incorporate strength training exercises 2-3 times per week to build muscle and bone density. Don’t neglect flexibility and balance training, such as stretching or yoga.
Stay active and minimize prolonged sitting time.Manage stress through meditation, deep breathing, or hobbies.
Ensure adequate sleep, aiming for 7-9 hours of quality sleep per night.Talk about your feelings openly and seek support from friends, family, or professionals when needed.Maintain a positive outlook and practice gratitude.
Schedule regular check-ups and necessary screenings (e.g., blood pressure, cholesterol, diabetes, prostate cancer, colorectal cancer).Pay attention to your body’s warning signs and don’t ignore persistent discomfort.
Do not smoke or use tobacco products. This is the single most important thing you can do for your health.Maintain a healthy weight.
