Nutrition
High Priority
Increase omega-3 intake
Incorporate more fatty fish, flaxseeds, and walnuts for heart health
Nutrition
Reduce sodium intake
Limit processed foods and added salt to help manage blood pressure
Nutrition
Increase potassium-rich foods
Add more bananas, potatoes, and leafy greens to your diet
Exercise
High Priority
30 min moderate cardio, 3x weekly
Engage in walking, cycling, or swimming to improve heart health
Exercise
Strength training 2x weekly
Incorporate resistance exercises to build muscle and boost metabolism
Exercise
Daily stretching routine
Improve flexibility and circulation with 10 minutes of daily stretches
Sleep
High Priority
Aim for 7-8 hours of quality sleep
Establish a consistent sleep schedule to improve sleep quality
Sleep
Create a sleep-friendly environment
Keep your bedroom dark, quiet, and cool for optimal sleep
Sleep
Digital sunset: No screens 1 hour before bed
Reduce blue light exposure to improve melatonin production