Complete Health & Wellness Guide

Essential health information and practical tips for a better life

Nutrition Basics

Balanced Diet

Include these food groups daily:

  • Fruits & Vegetables (5-9 servings)
  • Whole Grains (6-8 servings)
  • Protein (2-3 servings)
  • Dairy or alternatives (2-3 servings)
  • Healthy Fats (in moderation)

Hydration

Water intake guidelines:

  • Drink 8-10 glasses of water daily
  • More in hot weather or during exercise
  • Signs of dehydration: dark urine, thirst, headache

Healthy Eating Tips

Simple rules for better nutrition:

  • Eat slowly and mindfully
  • Cook meals at home when possible
  • Reduce processed foods and sugar
  • Read food labels carefully
  • Control portion sizes

Physical Activity

Basic Exercise Guidelines

Weekly activity recommendations:

  • 150 minutes moderate activity OR
  • 75 minutes vigorous activity
  • Strength training 2-3 times weekly
  • Stretching and flexibility work

Simple Exercises Without Equipment

Try these at home:

  • Walking (30 minutes daily)
  • Push-ups (start with wall push-ups)
  • Squats and lunges
  • Planks for core strength
  • Jumping jacks for cardio

Safety Tips

Exercise safely:

  • Start slowly and build gradually
  • Warm up before exercise
  • Stay hydrated
  • Listen to your body
  • Rest when needed

Mental Health

Stress Management

Effective stress relief techniques:

  • Deep breathing exercises
  • Regular physical activity
  • Adequate sleep (7-9 hours)
  • Time in nature
  • Talking to friends or family

Emotional Wellness

Maintain good mental health:

  • Practice gratitude daily
  • Set healthy boundaries
  • Seek support when needed
  • Develop healthy coping skills
  • Maintain social connections

Warning Signs

When to seek help:

  • Persistent sadness or anxiety
  • Sleep or appetite changes
  • Loss of interest in activities
  • Difficulty concentrating
  • Thoughts of self-harm

First Aid Basics

Emergency Response

Remember DRSABC:

  • Danger - Check the scene is safe
  • Response - Check if person is conscious
  • Send - Call for emergency help
  • Airway - Check airway is clear
  • Breathing - Check for breathing
  • Circulation - Check pulse

Common Injuries

Basic first aid for:

  • Cuts: Clean, apply pressure, bandage
  • Burns: Cool under running water
  • Sprains: Rest, Ice, Compression, Elevation
  • Choking: Back blows, abdominal thrusts
  • Nosebleeds: Lean forward, pinch nose

Disease Prevention

Basic Hygiene

Essential practices:

  • Regular handwashing (20 seconds)
  • Cover mouth when coughing
  • Regular bathing
  • Clean living space
  • Safe food handling

Preventive Care

Important habits:

  • Regular health check-ups
  • Vaccinations as recommended
  • Dental hygiene
  • Eye care
  • Sun protection

Lifestyle Choices

Healthy decisions:

  • Avoid smoking and excess alcohol
  • Maintain healthy weight
  • Get adequate sleep
  • Manage stress
  • Stay socially connected