💡 Health Tips & Wellness Guide

Practical advice to keep you healthy and help you recognise when to seek medical help

❤️ Heart Health
  • Exercise at least 30 minutes daily — walking counts
  • Limit saturated fats and processed foods
  • Monitor blood pressure regularly (target <120/80)
  • Avoid smoking and limit alcohol consumption
  • Manage stress through meditation or yoga
💊 Diabetes Management
  • Check blood glucose levels as prescribed
  • Eat low glycaemic index (GI) foods
  • Stay physically active every day
  • Never skip medications without consulting your doctor
  • Get annual eye and kidney check-ups
🧠 Mental Wellness
  • Maintain a consistent sleep schedule (7–9 hours)
  • Talk to someone you trust about your feelings
  • Limit social media to reduce anxiety
  • Practice deep breathing or mindfulness daily
  • Seek professional help without stigma
🦴 Bone & Joint Health
  • Consume calcium-rich foods: milk, leafy greens, tofu
  • Get adequate Vitamin D — sunlight and supplements
  • Do low-impact exercises like swimming or cycling
  • Maintain healthy posture especially at desks
  • Avoid prolonged sitting without stretching
🫁 Lung & Respiratory Health
  • Never smoke — quitting at any age improves lung function
  • Check indoor air quality (use air purifiers if needed)
  • Practise deep breathing exercises daily
  • Wear masks in polluted environments
  • Get vaccinated against flu and pneumonia
🍎 Nutrition Basics
  • Eat a rainbow of vegetables and fruits daily
  • Drink 8–10 glasses of water every day
  • Reduce salt intake to under 5g per day
  • Prefer home-cooked meals over processed food
  • Never skip breakfast — it fuels your metabolism
👁️ Eye Care
  • Follow the 20-20-20 rule for screen users
  • Wear UV-protective sunglasses outdoors
  • Get an eye exam every 1–2 years
  • Eat carrots, spinach and eggs for eye nutrients
  • Never rub your eyes with unclean hands
🚨 When to Seek Emergency Care
  • Chest pain or pressure lasting more than a few minutes
  • Sudden severe headache or vision loss
  • Difficulty breathing or shortness of breath
  • Sudden weakness or numbness in face, arm, or leg
  • High fever (above 104°F / 40°C) that won't break