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Health Cheat Sheet Cheat Sheet (DRAFT) by

A concise guide covering nutrition, exercise, sleep, mental health, and general wellness. It offers practical tips for maintaining a healthy lifestyle, including diet suggestions, exercise routines, sleep hygiene practices, stress management techniques, and preventive care measures. Ideal for quick reference to foster optimal health and well-being.

This is a draft cheat sheet. It is a work in progress and is not finished yet.

NUTRITION

Macron­utr­ients:
Micron­utr­ients:
Hydration:
Carboh­ydr­ates: Provide energy; found in grains, fruits, and vegeta­bles.
Vitamins: Essential for various bodily functions; found in fruits, vegeta­bles, and supple­ments.
Drink at least 8 glasses (64 ounces) of water per day.
Proteins: Build and repair tissues; found in meat, dairy, legumes, and nuts.
Minerals: Important for bone health, nerve function, and more; found in fruits, vegeta­bles, and dairy products.
Adjust based on activity level, climate, and individual needs.
Fats: Essential for cell function; found in oils, nuts, seeds, and fatty fish.
  
Signs of dehydr­ation include dry mouth, dark urine, and fatigue.

SLEEP

Import­ance:
Tips for Better Sleep:
Essential for overall health and well-b­eing.
Maintain a consistent sleep schedule, even on weekends.
Supports cognitive function, mood regula­tion, and immune function.
Create a relaxing bedtime routine.
Helps regulate hormones and maintain a healthy metabo­lism.
Ensure your sleep enviro­nment is comfor­table, quiet, and dark.
 
Limit screen time before bed and avoid caffeine and large meals close to bedtime.
 

EXER­CISE:

Types:
Frequency:
Cardio­vas­cular (aerobic): Improves heart health and burns calories; includes walking, running, cycling, and swimming.
Aim for at least 150 minutes of modera­te-­int­ensity aerobic exercise or 75 minutes of vigoro­us-­int­ensity aerobic exercise per week.
Strength training: Builds muscle mass and bone density; includes weight­lif­ting, bodyweight exercises, and resistance bands.
Include strength training exercises for major muscle groups at least twice per week.
Flexib­ility: Improves range of motion and reduces risk of injury; includes stretc­hing, yoga, and Pilates.
Incorp­orate flexib­ility exercises regularly, ideally daily.

Mental Health

Stress Manage­ment:
Self-Care:
Practice relaxation techniques such as deep breathing, medita­tion, and mindfu­lness.
Prioritize self-care activities such as exercise, adequate sleep, and healthy nutrition.
Engage in activities you enjoy, such as hobbies or spending time with loved ones.
Set boundaries and learn to say no when necessary.
Seek support from friends, family, or a mental health profes­sional if needed.
Take breaks and allow yourself time to rest and recharge.