1. Drink a glass of water
In the dry and cold winter climate, drinking plenty of water can help moisturize the nasal mucosa, prevent colds, and other illnesses. It is particularly important to drink a glass of water when waking up and before going to bed. Or when you feel thirsty, make sure to drink small amounts of water regularly.
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2. Eat an egg
Eggs are a high-quality protein source, with about 13% protein content. The amino acid composition is very close to the body’s needs, and they are rich in vitamins and minerals such as calcium, phosphorus, iron, zinc, and selenium.
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3. Drink a glass of milk
From a nutritional perspective, consuming 300g of milk and dairy products daily provides a good source of protein and calcium. Whether you drink it in the morning or evening, it doesn’t make much of a difference, as both are beneficial.
4. Eat an apple
Although apples do not have the highest content of vitamin C among fruits, they are rich in pectin, which helps prevent constipation. Additionally, the flavonoids in apples have excellent antioxidant properties. These are wonderful nutritional characteristics of apples.
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5. Eat fish once a week
There is a saying about eating meat: “Four-legged animals are not as good as two-legged animals, and two-legged animals are not as good as no-legged animals,” and in this case, the no-legged animal is fish. The best animal protein sources are fish and poultry, as they have low fat content and are rich in unsaturated fatty acids. It is recommended to eat 300-500 grams of fish per week.
6. Eat whole grains
Various grains are important sources of vitamin B in a healthy diet and are also rich in fiber. A healthy eating guideline recommends consuming 200-300 grams of grains, including 50-150 grams of whole grains and legumes, and 50-100 grams of potatoes.
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7. Walk for at least 30 minutes per day
Walking is a good exercise that improves blood circulation and clears blood vessels. Walking also improves lung capacity. It is best to walk for more than 30 minutes. But if you are too busy, even walking for 10-15 minutes three times a day is still beneficial.
8. Maintain a cheerful mood
Half of all illnesses are mental illnesses, and half of health is mental health. Therefore, maintaining a cheerful mood every day is very important, especially for women, in order to stabilize emotions, stabilize feelings, and make more friends.
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9. Sleep earlier
Those who go to bed early, wake up early, and have good sleep habits will have better sleep quality and stronger immune system than those who stay up late and sleep late.
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