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10 Tips for maintaining your well-being

Prevention and Wellness Clinic
Prevention and Wellness Clinic
07 Apr 2023


Your health and safety are top priority, and should never be overlooked. BDMS Wellness Clinic is dedicated to raising awareness about the significance of health, as it forms the foundation for overall well-being, encompassing physical, mental, and emotional aspects. The journey to good health begins with prevention, and today, we share 10 tips for maintaining your health.


1. Consume Nutrient-Rich Foods:
  • by following a healthy balanced diet, 5 food groups. This includes consuming different-colored fruits and vegetables, making up 50% of your meal. Allocate 25% to unrefined carbohydrates like brown rice and whole grains. Prioritize quality proteins for the remaining 25%, which can be sourced from lean meats such as fish and skinless chicken, as well as plant-based proteins like beans, tofu, and tempeh.
  • Reduce your intake of red meats (pork, beef, lamb) and processed meats.
  • Avoid sweeten, oily and high-sodium foods.
  • Select freshly prepared, hygienic, and clean meals consistently.

2. Stay Hydrated:

Ensure you drink 8-10 glasses of clean water daily to prevent dehydration, maintain electrolyte balance and support body function.

3. Get Adequate Sleep:

Aim for 7-9 hours of quality sleep each night. Ensure your sleeping environment is dark, no light. Stop using a mobile phone at least 30 minutes before bedtime to avoid exposure to blue light, which can disrupt the function of melatonin hormone, the hormone benefits for a better and deep sleep quality.

4. Regular Physical Activity:

Engage in aerobic exercises like brisk walking, swimming, cycling, dancing, football or basketball for at least 150 minutes per week or 30 minutes, five times a week. This will benefit for reducing body fat, building muscle and keeping your heart and lungs strong. Together with training exercises like weightlifting, push-ups, and squats at least twice a week.

5. Quit Smoking and Avoid Secondhand Smoke:

Nicotine substance increases the risk of respiratory diseases, heart disease, and stroke.

6. Limit Alcohol Consumption:

Excessive alcohol intake can impair the nervous system and lead to various health issues.

7. Attend Annual Health Check-ups:

Regular health check-ups provide a detection of abnormalities, and allow early intervention for timely prevention and treatment.

8. Schedule Annual Vaccination:

Ensure you receive recommended vaccinations to strengthen your immune system, reduce a transmission and the severity of diseases.

9. Maintain being Hygienic: 

Keep yourself clean at all times. Regular handwashing with soap using 7-step method, which can help preventing the accumulation and spread of diseases and bacteria into the body.

10. Manage Stress and Find Daily Happiness: 

Seek time to relax and relieve stress through activities you enjoy. Sharing positive experiences with loved ones, as these actions can help cultivate happiness.


These health care tips can lead you toward a path of well-being. Although you may not implement all of them at once, with determination and discipline will surely lead to good health achievement. BDMS Wellness Clinic, would like to encourage readers to join us in creating a community of good health.


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