HELTH TIPS

🧍 Listen to Your Body

See a doctor if you notice:
• Frequent chest pain or tightness
• Shortness of breath easily
• Unusual tiredness
• Sudden weight loss or gain

☀️ Get Some Sunlight

10–20 minutes of morning sunlight helps Vitamin D, mood, and sleep cycle

❤️ Heart Health Basics

• Limit too much salt (reduces blood pressure risk).
• Avoid smoking. If you drink alcohol, keep it very moderate.
• Check blood pressure, sugar, and cholesterol at least once a year if possible.

🧠 Reduce Stress (Very Important for Heart & Brain)

• Take 5–10 minutes quiet time daily — deep breathing helps.
• Talk to someone you trust when things feel heavy.
• Don’t keep everything inside; stress shows up in the body.

😴 Sleep Is Medicine

• Try for 7–8 hours each night.
• Sleep and wake up at similar times daily.
• Avoid heavy meals and phone scrolling right before bed.

🚶 Move Every Day

You don’t need a gym.
• 30 minutes daily of walking is enough to make a big difference.
• Take stairs when possible.
• Even housework or gardening counts as movement.

💧 Drink More Water

• Aim for 2–3 liters a day (more if you sweat a lot).

• If your urine is very dark yellow, you need more water.

• Start your morning with one glass of water before tea/coffee.

🥗 Eat Smart (Not Just Less)

Fill half your plate with vegetables (any color, any type).

Choose real food more often: rice, fruits, eggs, fish, dhal, nuts.

Cut down on deep-fried food, sugary drinks, and bakery snacks — keep them as occasional treats, not daily habits.

Try to eat at regular times so your body gets a rhythm.