Tips

Swap Salt for Herbs & Spices Cut down on salt by seasoning your meals with herbs and spices. It enhances flavor while supporting better heart health. Use garlic, oregano, paprika, or basil. Enhances taste without excess sodium. Helps reduce water retention. Quick Tip: Try mixing herbs before cooking for deeper flavor.

Practice the 20-20-20 Rule Reduce eye strain by taking a visual break every 20 minutes. It keeps your eyes relaxed and helps prevent headaches. Every 20 minutes, look at something 20 feet away. Hold your gaze for at least 20 seconds. Helps reduce digital eye fatigue. Quick Tip: Set a small reminder on your computer

Replace One Sugary Drink a Day Swap one sugary drink for water, herbal tea, or mineral water to reduce calories and support a healthier metabolism. Helps stabilize energy levels. Supports better hydration. Improves long-term health. Quick Tip: Add fruit slices to water for a natural flavor boost.

Take a 10-Minute Walk After Meals A short walk after eating supports digestion, stabilizes blood sugar levels, and boosts overall energy. Improves metabolism naturally. Reduces bloating and heaviness. Helps maintain a healthy weight. Quick Tip: Set a 10-minute timer right after finishing your meal.

Drink a Glass of Water Before Each Meal Having a glass of water before eating helps with digestion and supports natural hydration throughout the day. Improves nutrient absorption. Helps prevent overeating. Keeps your metabolism active. Quick Tip: Add a few drops of lemon for extra freshness.

Keep Your Phone Out of Reach at Bedtime Place your phone away from your bed to improve sleep quality and avoid late-night screen time. Use an alarm clock instead of your phone. Avoid checking notifications before sleep. Reduces mental stimulation and helps you fall asleep faster. Quick Tip: Charge your phone in another room for

Add a Fruit to Every Meal Include at least one fruit in each meal to boost your daily intake of vitamins, minerals, and natural fiber. Apples and berries for breakfast. Banana or orange as a snack. Pineapple, kiwi, or grapes with lunch or dinner. Quick Tip: Keep washed fruit ready so it’s always easy to

Deep Breathing Reset Take a slow deep breath whenever you feel overwhelmed. Controlled breathing helps lower stress and improves mental clarity. Inhale through your nose for 4 seconds. Hold gently for 2 seconds. Exhale through your mouth for 6 seconds. Quick Tip: Repeat this 3 times for an instant calming effect.

5-Minute Stretch Break Take a short 5-minute stretch every 2–3 hours to release tension, improve circulation, and reduce stress. Roll your shoulders slowly. Stretch your neck side to side. Stand and touch your toes gently. Quick Tip: Set a reminder every day at the same hour.

Morning Hydration Boost Start every morning with a large glass of water. It wakes up your body, supports digestion, and boosts energy naturally. Add lemon for extra vitamin C. Drink before checking your phone. Helps hydrate skin and improve focus. Quick Tip: Keep a bottle on your nightstand so you never forget.