Why it helps: Hydration regulates body temperature, aids digestion, and supports brain function.

How to apply: Keep a reusable water bottle nearby and track your intake — aim for 6–8 glasses daily.

Why it helps: Nutrient-rich foods provide energy and strengthen your immune system.

How to apply: Include colorful fruits, vegetables, and whole grains in every meal.

Why it helps: Exercise improves mood, circulation, and heart health.

How to apply: Try 20–30 minutes of walking, yoga, or cycling most days.

Why it helps: Quality sleep improves immunity, focus, and emotional balance.

How to apply: Keep a consistent bedtime, limit screens before bed, and create a calm sleep space.

Why it helps: Mindfulness lowers stress hormones and enhances emotional regulation.

How to apply: Start with 5 minutes of deep breathing or guided meditation each morning.

Why it helps: Hygiene prevents infections and supports overall well-being.

How to apply: Wash hands regularly and sanitize commonly used items like phones or keyboards.

Why it helps: Vitamin D strengthens bones and supports the immune system.

How to apply: Spend 15 minutes outdoors each morning when sunlight is gentle.

Why it helps: Early detection improves treatment outcomes and peace of mind.

How to apply: Schedule yearly physicals and follow up on recommended screenings.