Consume 5+ colors of natural plants daily to obtain diverse phytonutrients and vitamins. Purple for anti-oxidation, green for detox, orange for eye health...
Simple breathing exercises to lower cortisol. Follow the guide: inhale 4 sec, hold 2 sec, exhale 6 sec. Start your day with calmness.
No equipment needed: jumping jacks, wall sits, push-ups... High-intensity interval training, just 7 minutes a day to boost heart and metabolism.
Get natural light early in the morning, avoid blue light 1 hour before bed. Keep your bedroom cool, dark, and quiet for deeper sleep.
Water intake = body weight (kg) × 30~35ml
Walk 6000 steps/day to reduce sedentary risk
Sodium < 5g/day (about one beer cap)
Look into the distance for 2 min/hour to relax eye muscles
“Let food be thy medicine and medicine be thy food.” — Hippocrates
A small handful of nuts daily reduces cardiovascular risk. A natural source of healthy fats and vitamin E.
About 8–9 cups (250ml each)