- Get enough sleep (9 hours a night is best) If you have trouble falling asleep or staying asleep, avoid looking at screens (tv, phone, computer) at least two hours before bedtime. Try to exercise earlier in the day, and don’t eat a heavy meal just before bedtime.
- Eat a healthy diet including at least 5-7 servings of fruits and vegetables per day
- Take a multivitamin with folic acid and get at least 1300 mg of calcium every day, either in your diet or with a dietary supplement. One glass of milk has 300 mg of calcium, yogurt has 450 mg of calcium, most cheese has 50-270 mg of calcium. Vegetables such as broccoli and spinach are also a good source of calcium as are orange juice and tofu. Many cereals, fish, nuts, and seeds will also have calcium. If you’re in doubt, read the nutrition label to find out how much calcium is in your favorite foods.
- Do at least 60 minutes of physical activity each day, or on most days of the week. This physical activity should be intense enough that you cannot sing while you are doing it, but not so intense that you cannot talk while you are doing it.
- Lower your risk of injuries. Use seat belts, bike helmets and protective equipment when playing sports.
- Don’t smoke. If you already smoke, talk to your provider for information on how to quit.
- Learn how to manage stress. This includes many of the tips listed here, but also finding someone you can talk to.
- Take time every day to do something you enjoy. Spend time with friends, play sports, work with your hands, play music, read, make art, cook, etc.
- Limit screen time. Be mindful of the amount of time you spend using online media. Try to have more face to face time with family and friends.
- Make healthy sexual decisions. If you are sexually active, you can decrease your risk of sexually transmitted infections (STI’s) by using condoms every time you have sex.
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