Nutrition & Hydration
✅ Start with a Healthy Breakfast: Fuel your body with protein, healthy fats, and fiber-rich carbs. Try oatmeal with nuts, eggs with avocado, or a smoothie with greens.
✅ Drink Plenty of Water: Aim for 8–10 glasses per day. Add lemon or mint for flavor!
✅ Limit Processed Foods & Sugary Drinks: Opt for whole foods like fruits, veggies, lean proteins, and whole grains.
✅ Incorporate Omega-3s: Add fatty fish (like salmon), chia seeds, or walnuts for heart and brain health.
✅ Eat the Rainbow: Include a variety of colorful fruits and vegetables daily to get diverse nutrients.
🏃 Movement & Exercise
✅ Get at Least 30 Minutes of Physical Activity: Walk, jog, dance, or do yoga—whatever gets you moving.
✅ Stretch Daily: Helps improve flexibility, reduce tension, and enhance circulation.
✅ Strength Training: Aim for 2–3 sessions a week to support bone health and muscle tone.
🧘♀️ Mind & Stress Management
✅ Practice Deep Breathing or Meditation: 5–10 minutes daily can reduce stress and boost mental clarity.
✅ Spend Time Outdoors: Sunshine and fresh air do wonders for your mood and vitamin D levels.
✅ Limit Screen Time: Take regular breaks from digital devices to rest your eyes and mind.
💤 Sleep Hygiene
✅ Aim for 7–9 Hours of Sleep: Consistent, restful sleep is essential for recovery and well-being.
✅ Establish a Bedtime Routine: Wind down with reading, soft music, or a warm bath.
✅ Avoid Caffeine & Screens Before Bed: These can interfere with your sleep quality.
💧 Additional Self-Care Tips
✅ Practice Gratitude: Write down 3 things you’re thankful for daily.
✅ Laugh Often: It’s a natural stress-buster and boosts immunity!
✅ Listen to Your Body: Rest when you need it and honor your body’s signals.
