1. Sleep
1.1. Sleep Hygiene
1.1.1. Sleep Schedule
1.1.2. Room Environment
1.1.2.1. Temperature
1.1.2.2. Darkness
1.1.2.3. Noise Level
1.1.2.4. Bedding
1.1.2.5. Air Quality
1.2. Sleep Duration
1.2.1. aim for 7-9 hours of quality sleep per night
1.3. Sleep Disorders
1.3.1. Insomnia
1.4. Bedtime Routine
1.4.1. Create a Relaxing Sleep Environment
1.4.2. Set a Consistent Bedtime
2. Hydration
2.1. Water Consumption
2.1.1. Daily Water Goals
2.1.1.1. Recommended Intake
2.1.1.1.1. eight 8 glasses of water daily.
2.1.2. Benefits of Hydration
2.1.2.1. Skin Health
2.1.2.2. Exercise Performance
2.1.2.3. Cardiovascular Health
2.2. Beverages
2.2.1. Water
2.2.2. Fruit and Vegetable Juices
2.3. Hydration and Exercise
2.4. Hydration and Skin
2.5. Signs of Dehydration
2.5.1. Thirst
2.5.2. Dark Urine
2.5.3. Dry Mouth and Dry Skin
3. Diet
3.1. Fruits and Vegetables
3.1.1. Types of Fruits
3.1.1.1. Apples
3.1.1.2. Bananas
3.1.1.3. Berries
3.1.2. Types of Vegetables
3.1.2.1. Spinach
3.1.2.2. Kale
3.1.2.3. Broccoli
3.1.3. Recipes
3.1.4. Nutritional Benefits
3.2. Protein Sources
3.2.1. Animal-Based Protein Sources
3.2.1.1. Chicken breast
3.2.1.2. Fish
3.2.1.3. Eggs
3.2.1.4. Beef
3.2.1.5. Pork
3.2.2. Plant-Based Protein Source
3.2.2.1. Black beans
3.2.2.2. Tofu and Tempeh
3.2.2.3. Almonds
3.2.2.4. Quinoa
3.3. Carbohydrates
3.3.1. Grains
3.3.2. Legumes
3.3.3. Starches and Fiber
3.4. Fats
3.4.1. Nuts and seeds
3.4.2. Avocado
4. Exercise
4.1. Cardio
4.1.1. Running
4.1.1.1. Proper Running Form
4.1.1.2. Run at least 3-5 days per week.
4.1.2. Swimming
4.1.3. Cycling
4.1.4. Benefits of Cardio
4.1.4.1. Improved Heart Health
4.1.4.2. Weight Management
4.1.4.3. Stronger Lungs
4.1.4.4. Better Sleep
4.1.5. Heart Health
4.2. Strength Training
4.3. Workout Frequency
4.3.1. General Fitness and Health
4.3.1.1. least two days a week.
4.3.2. Weight Loss
4.3.2.1. 5 hours per week
4.3.3. Flexibility and Mobility
4.3.3.1. can be done daily
4.4. Rest Days
5. Mental Health
5.1. Stress Management
5.1.1. Deep Breathing
5.1.1.1. 4-7-8 Technique
5.1.1.2. Focus on Your Breath
5.1.2. Stress-Relief Techniques
5.1.3. Yoga