NUTRITION
Macronutrients: |
Micronutrients: |
Hydration: |
Carbohydrates: Provide energy; found in grains, fruits, and vegetables. |
Vitamins: Essential for various bodily functions; found in fruits, vegetables, and supplements. |
Drink at least 8 glasses (64 ounces) of water per day. |
Proteins: Build and repair tissues; found in meat, dairy, legumes, and nuts. |
Minerals: Important for bone health, nerve function, and more; found in fruits, vegetables, and dairy products. |
Adjust based on activity level, climate, and individual needs. |
Fats: Essential for cell function; found in oils, nuts, seeds, and fatty fish. |
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Signs of dehydration include dry mouth, dark urine, and fatigue. |
SLEEP
Importance: |
Tips for Better Sleep: |
Essential for overall health and well-being. |
Maintain a consistent sleep schedule, even on weekends. |
Supports cognitive function, mood regulation, and immune function. |
Create a relaxing bedtime routine. |
Helps regulate hormones and maintain a healthy metabolism. |
Ensure your sleep environment is comfortable, quiet, and dark. |
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Limit screen time before bed and avoid caffeine and large meals close to bedtime. |
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EXERCISE:
Types: |
Frequency: |
Cardiovascular (aerobic): Improves heart health and burns calories; includes walking, running, cycling, and swimming. |
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. |
Strength training: Builds muscle mass and bone density; includes weightlifting, bodyweight exercises, and resistance bands. |
Include strength training exercises for major muscle groups at least twice per week. |
Flexibility: Improves range of motion and reduces risk of injury; includes stretching, yoga, and Pilates. |
Incorporate flexibility exercises regularly, ideally daily. |
Mental Health
Stress Management: |
Self-Care: |
Practice relaxation techniques such as deep breathing, meditation, and mindfulness. |
Prioritize self-care activities such as exercise, adequate sleep, and healthy nutrition. |
Engage in activities you enjoy, such as hobbies or spending time with loved ones. |
Set boundaries and learn to say no when necessary. |
Seek support from friends, family, or a mental health professional if needed. |
Take breaks and allow yourself time to rest and recharge. |
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