The Manual of Health (Health Tips)

শেয়ার করুন


Diet and Nutrition

  • Eat less (yes, this means you), particularly less sugars, simple carbohydrates, trans fats, and saturated fats.
  • Eat more fruits, vegetables, and whole grains.
  • Vary your diet.
  • If your medical condition requires a special diet, follow it .

Vitamins and Supplements

  • If you’re a breastfed baby, take vitamin D; if you’re a bottle-fed baby, use formula with iron.
  • If you’re over 50 years old, take calcium and vitamin D.
  • If you’re pregnant (or thinking of becoming pregnant), take prenatal vitamins.

Substance Use

  • Don’t smoke (and if you do, don’t smoke in bed).
  • Drink alcohol only in moderation (if that’s hard for you, don’t drink at all).
  • Don’t take any drugs that aren’t intended to treat a medical problem.

Exercise and Sleep

  • Do 30 to 60 minutes of structured exercise (aerobic and resistance) that is appropriate for your age and medical condition (fun is good) at least 3 times per week.
  • Walk more and take the stairs.
  • Keep as regular a sleep schedule as possible.


  • Wash your hands before eating and cooking.
  • Store, prepare, and cook foods (particularly meats) appropriately.
  • Drink only clean or treated water.
  • Practice safe sex.
  • Wash minor wounds with soap and water and keep covered.
  • Use appropriate clothing and insect repellent when mosquito or tick exposure is likely.
  • Don’t do intravenous drugs, and if you do, don’t share needles.

Injuries and General Safety

  • Wear a seatbelt; if you’re a child, use a car seat.
  • Wear a helmet while riding a bicycle or motorcycle and use other protective gear as appropriate for the activity (recreation or occupation).
  • Store and handle firearms safely.
  • Follow the accepted safety procedures for your job and recreational activities.
  • Don’t operate vehicles or power equipment while intoxicated, overly sleepy, or distracted.
  • Look before crossing or entering a road, changing lanes, or merging.
  • Wear a life vest while boating, don’t dive into shallow water, and learn to swim.
  • Have working smoke and carbon monoxide detectors in your home.

Mental Health

  • Treat others as you would be treated.
  • Accept responsibility for your actions; also take responsibility for someone or something besides yourself.
  • Make and keep friends.
  • Act nicer: Don’t speak ill to or about others.
  • Practice mind-calming techniques (for example, meditation or prayer).
  • Don’t sweat the small stuff and be sensible about what’s small.
  • With adversity, change what you can, live with what you can’t, and try to know the difference.
  • When you do something, do your best (but don’t expect more from yourself than your best).
  • Do something useful for your family and community.
  • Understand that you will die (yes, you) and you will experience pain and loss.

Health Care

  • Brush your teeth at least twice a day.
  • See a dentist regularly for cleaning and examination.
  • See a health care practitioner regularly for age-appropriate and sex-appropriate screening (blood pressure, glucose, and lipid levels; Pap smears, mammograms, and colon cancer screening; prenatal screening) and vaccinations.
  • Be cautious about sun exposure and wear suncreen.
  • If something feels wrong physically or mentally, see appropriate practitioners: If you trust them, do what they advise; if you don’t trust them, or if what they say seems too good to be true or doesn’t make sense, don’t ignore the issue, get another opinion.