Practical guidance for daily life
For better sleep
- Go to bed when you feel sleepy, even if it’s early
- Use mornings for important activities
- Limit screens and bright lights in the evening
- Keep the bedroom cool, quiet, and dark
For temperature regulation
- Maintain indoor temperatures between 20–23°C
- Dress in layers
- Drink water regularly, even without thirst
- Avoid extreme heat or cold
For digestion
- Eat smaller meals every 3–4 hours
- Chew thoroughly and eat slowly
- Favor soft, cooked, and fermented foods
- Increase fiber intake gradually
For balance
- Improve lighting throughout the home
- Remove loose rugs and clutter
- Wear supportive shoes, even indoors
- Practice balance-focused exercises
For muscle health
- Include protein in every meal
- Choose foods like eggs, dairy, legumes, fish, and poultry
- Do age-appropriate strength exercises
- Avoid long stretches of inactivity
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