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07/30/2025

Prioritize Quality Sleep 😴🌙

Sleep isn’t a luxury — it’s a necessity. Good sleep supports your immune system, mental clarity, mood, hormone balance, and even weight control. Aim for 7–9 hours of restful sleep each night, and try to keep a consistent sleep schedule, even on weekends.

Simple tips:
🛑 Limit screen time before bed
🌿 Wind down with a calming routine
🌙 Keep your room cool, dark, and quiet

Better sleep = better health. Make it a non-negotiable part of your self-care.

07/25/2025

Nurture your social relationships
Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health.

Studies show that people who have close friends and family are healthier and live much longer than those who do not

07/12/2025

Use plenty of herbs and spices
There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well (70Trusted Source).

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health

Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.

06/27/2025

Avoid artificial trans fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (68Trusted Source).

Avoiding them should be much easier now that they have been completely banned in the United States and many other countries. Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats

06/08/2025

Lift weights
Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.

It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest (65Trusted Source, 66Trusted Source).

If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.

The Physical Activity Guidelines for Americans recommends resistance training twice per week

05/28/2025

Limit refined carbs
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.
Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease .

05/15/2025

Minimize your sugar intake
Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease .
The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health.

05/05/2025

Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties .
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence.

04/22/2025

Don’t smoke or use drugs, and only drink in moderation
Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.
If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases.
There are resources available online and likely in your local community, as well to help with this. Talk with your doctor to learn more about accessing resources.

03/27/2025

Get moving. Walk where you can, whenever you can. Walk to a co-worker’s desk instead of sending an email. Take a lap around the block. You don’t have to take long or intense walks, but try to add a few more steps to your day.

03/14/2025

Eat a healthy breakfast. Eating breakfast starts your day off on the right foot and gives you fuel for the day that will help you make better food decisions throughout the day.

03/03/2025

Measure and Watch Your Weight
Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing and/or what
you’re gaining.

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