100 Strategies to improve your health

🧠 MIND & MENTAL HEALTH (1–20)

1. Sleep 7–9 hours/night – Optimizes memory, hormones, and immune function

2. Avoid blue light 1 hour before bed – Increases melatonin production

3. Practice 10 minutes of meditation/day – Reduces cortisol and inflammation

4. Journal daily – Improves mental clarity and mood regulation

5. Limit social media to 30 min/day – Improves focus and lowers anxiety

6. Start cognitive training (e.g. Lumosity, chess) – Keeps brain sharp

7. Get sunlight within 30 minutes of waking – Resets circadian rhythm

8. Read 10–20 minutes/day – Boosts cognitive resilience

9. Listen to music you love – Enhances dopamine, mood, and memory

10. Avoid multitasking – Increases mental energy and performance

11. Practice breathwork (e.g., box breathing) – Triggers parasympathetic state

12. Try cold exposure (cold showers or plunges) – Improves mood & neuroplasticity

13. Start gratitude journaling – Lowers depressive symptoms

14. Declutter your space – Reduces cognitive load and anxiety

15. Take nature walks (20 min) – Lowers blood pressure and stress

16. Reduce negative self-talk – Enhances resilience and mental health

17. Learn a new language or skill – Stimulates brain growth (neurogenesis)

18. Get therapy or coaching – Professional guidance = faster breakthroughs

19. Avoid chronic noise pollution – Helps reduce baseline stress

20. Volunteer or help someone weekly – Boosts oxytocin and life satisfaction

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🏃‍♂️ MOVEMENT & EXERCISE (21–40)

21. Walk 8,000–10,000 steps/day – Linked to reduced all-cause mortality

22. Lift weights 2–4x/week – Increases metabolism and bone density

23. Do HIIT once per week – Improves VO2 max and insulin sensitivity

24. Take movement breaks every 45 min – Prevents muscle stiffness

25. Stretch or foam roll daily – Improves mobility and injury prevention

26. Train balance and coordination (e.g., yoga, BOSU) – Reduces fall risk

27. Practice a sport or martial art – Enhances neuro-motor fitness

28. Use stairs instead of elevators – Non-exercise activity thermogenesis (NEAT)

29. Try eccentric loading exercises – Improves tendon and muscle strength

30. Join group fitness – Community + accountability

31. Dance once a week – Improves brain and cardiovascular health

32. Do morning mobility routines – Reduces stiffness and enhances energy

33. Train outdoors when possible – Combines vitamin D and movement

34. Add isometric holds (planks, wall sits) – Enhances strength endurance

35. Breathe through your nose while exercising – Trains diaphragm and CO₂ tolerance

36. Do barefoot grounding (15 min outside) – Potential anti-inflammatory effect

37. Track workouts and progress – Improves consistency and motivation

38. Use a standing desk – Reduces sedentary time

39. Take short evening walks – Improves blood sugar and sleep

40. Start your day with movement (walk, stretch, jog) – Energizes and primes metabolism

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🥦 NUTRITION & DIGESTION (41–65)

41. Eat 1 gram of protein per lb of body weight – Supports muscle and satiety

42. Avoid added sugars – Reduces insulin spikes and brain fog

43. Cook at home 80% of the time – Control ingredients + quality

44. Drink water before meals – Aids digestion and prevents overeating

45. Chew food thoroughly – Reduces bloating and enhances nutrient absorption

46. Eat 30+ different plant foods per week – Diversifies gut microbiome

47. Avoid seed oils in excess (canola, soybean) – Lower inflammatory load

48. Eat cruciferous vegetables (broccoli, kale) – Supports detox and hormones

49. Limit processed food to <10% of diet – Whole foods improve health markers

50. Take a high-quality omega-3 (EPA/DHA) – Supports heart and brain

51. Track your food for 1 week/month – Builds awareness

52. Intermittent fasting (12–16 hrs) – May improve insulin sensitivity

53. Limit alcohol to <3 drinks/week (or eliminate) – Enhances liver, brain, and sleep

54. Try fermented foods (kimchi, kefir, sauerkraut) – Supports gut health

55. Avoid eating late at night (after 9 PM) – Helps melatonin and digestion

56. Add herbs/spices daily (ginger, turmeric, garlic) – Anti-inflammatory properties

57. Consume collagen or bone broth weekly – Supports joints and skin

58. Cycle caffeine use – Avoid dependence and adrenal fatigue

59. Add lemon or ACV before meals (optional) – May help blood sugar

60. Eat mindfully (no screens during meals) – Supports satiety cues

61. Balance blood sugar: protein + fiber + fat – Avoid energy crashes

62. Limit ultra-processed meats (bacon, sausage) – Reduce cancer risk

63. Eat colorful fruits and vegetables – Phytochemicals + antioxidants

64. Add magnesium-rich foods (greens, dark chocolate, pumpkin seeds) – Relaxes muscles and improves sleep

65. Test vitamin D + B12 levels – Supplement if deficient

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🩺 PREVENTIVE & MEDICAL HEALTH (66–80)

66. Get annual blood work – Track lipids, glucose, hormones, inflammation

67. Monitor resting heart rate (target 55–70 bpm)

68. Check blood pressure regularly (<120/80 ideal)

69. Practice monthly skin self-exams – Early detection of melanoma

70. Screen for colon cancer after age 45

71. Track sleep with wearable tech (Oura, Whoop, Apple)

72. Don’t ignore persistent symptoms (>2 weeks)

73. Get dental cleanings twice/year – Oral health = systemic health

74. Check vision every 1–2 years

75. Avoid smoking or vaping – Damages lungs and vasculature

76. Test blood sugar regularly if over 30 or overweight

77. Vaccinate appropriately (flu, tetanus, shingles, etc.)

78. Treat sleep apnea if diagnosed – Massive cardiovascular risk reducer

79. Ask for a full thyroid panel if fatigued

80. Assess hormone levels after age 40 (testosterone, estrogen, cortisol)

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❤️ RELATIONSHIPS & EMOTIONAL WELLNESS (81–90)

81. Invest in 1:1 time with loved ones weekly

82. Call or text a friend daily – Keeps you connected

83. Set healthy boundaries – Protects emotional bandwidth

84. Avoid toxic relationships – Chronic stress = health decline

85. Express appreciation openly – Boosts mood and trust

86. Hug or touch someone daily – Increases oxytocin

87. Laugh often – Boosts immunity and reduces cortisol

88. Say no to things that drain you – Preserves energy

89. Forgive and move on – Emotional release improves mental and physical health

90. Create a personal mission statement – Anchors your values and focus

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⚡ OPTIMIZATION & LIFESTYLE HACKS (91–100)

91. Use a habit tracker (digital or paper) – Visual reinforcement

92. Stack habits (e.g., meditate after brushing teeth) – Increases success

93. Create a morning routine – Sets the tone for discipline

94. Batch cook on weekends – Saves time, boosts consistency

95. Use a light therapy lamp in winter – Treats seasonal depression

96. Practice intentional breathing (Wim Hof, box breathing) – Nervous system reset

97. Use affirmations – Reinforces self-belief

98. Do a digital detox weekend monthly – Reboot mental clarity

99. Declutter your schedule – Say yes only to high-return activities

100. Celebrate small wins weekly – Reinforces positive momentum