Get 7–9 hours of sleep each night
Eat a varied diet with plenty of fruits and vegetables
Include adequate protein with each meal
Choose whole grains, legumes, nuts, and seeds
Get healthy fats from sources like olive oil, avocados, and fatty fish
Stay hydrated by drinking enough fluids daily
Manage stress through exercise, mindfulness, hobbies, or relaxation techniques
Exercise regularly (at least 150 minutes per week of moderate activity)
Maintain a healthy body weight
Avoid smoking and vaping
Limit alcohol intake
Don’t skip vaccinations; stay up to date with recommended schedules
Practice good hygiene (handwashing, cover coughs/sneezes)
Reduce exposure to sick people when possible
Manage chronic conditions (like diabetes, asthma, COPD) with medical guidance
Address medication side effects and follow clinician advice
Avoid overuse of antibiotics unless prescribed
If needed, discuss supplements with a clinician (especially vitamin D, vitamin B12, iron, zinc) based on labs or risk factors
Ensure sufficient micronutrients through food first
Get sun exposure safely if appropriate for vitamin D needs
Maintain regular medical and dental checkups
Keep good oral health (brush, floss, regular dental visits)