Health Care Service

1. Balanced Diet:

   • Consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
   • Limit processed foods, sugary drinks, and excessive intake of saturated fats and sodium.

2. Hydration:

   • Drink an adequate amount of water daily to stay hydrated. The amount can vary depending on factors like age, sex, climate, and physical activity.

3. Regular Exercise:

   • Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days a week.

4. Adequate Sleep:

   • Ensure you get 7-9 hours of quality sleep each night. Good sleep is crucial for overall well-being and helps the body recover.

5. Stress Management:

   • Practice stress-reducing techniques such as deep breathing, meditation, yoga, or mindfulness to manage stress levels.

6. Limit Alcohol and Avoid Tobacco:

   • If you drink alcohol, do so in moderation. Limit or avoid tobacco products.

7. Regular Health Check-ups:

   • Schedule regular check-ups with your healthcare provider for screenings and preventive care.

8. Maintain a Healthy Weight:

   • Achieve and maintain a healthy weight through a combination of balanced diet and regular exercise.

9. Social Connections:

   • Foster positive social connections. Strong social ties are linked to better mental and physical health.

10. Sun Protection:

    • Protect your skin from the sun by using sunscreen, wearing protective clothing, and seeking shade when necessary.

11. Continuous Learning:

    • Engage in lifelong learning and mental stimulation. Stay intellectually active to promote brain health.