Daily Health Tips Checklist

Hydration Habit: Drink 1.5-2 liters of warm water daily; don’t wait until you’re thirsty. Have a cup of warm water on an empty stomach in the morning to awaken the digestive system and protect the spleen and stomach.
Sedentary Protection: Get up and move for 5 minutes every time you sit for 1 hour (stretch your lower back, take a short walk) to reduce slow blood circulation and lumbar spine pressure.
Sleep Optimization: Stay away from electronic screens 1 hour before bed (blue light inhibits melatonin). Read a book or listen to light music to help fall into deep sleep.
Meal Order: Follow the order of “vegetables first → then meat/eggs → finally staple foods” during meals to slow down blood sugar rise, promote digestion, and avoid overeating.
Oral Care: Brush your teeth for 2 minutes each morning and night (remember to brush the inner sides of teeth and tongue coating). Rinse your mouth promptly after meals to reduce bacteria growth and prevent tooth decay and periodontitis.
Bowel Habit: Keep each toilet session within 5 minutes. Avoid using phones/reading books while on the toilet to reduce perianal venous pressure and lower the risk of hemorrhoids.
Leg Health: Try to avoid crossing your legs for a long time. Keep your feet flat on the ground when sitting to prevent pelvic tilt, impaired lower limb blood circulation, and muscle imbalance.

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