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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