top of page

Tips For A Healthy Lifestyle

By maintaining a healthy lifestyle and eating habits, a lot of diseases can be prevented or reversed. At the same time, we encourage you to participate in our health sharing event to improve your health knowledge.
Remark: Daily routine is subjected to individual. For reference only.

Image by bruce mars

A) Sleep Well

Lack of sleep can trigger chronic inflammation and weaken immunity, while sufficient sleep helps regulate immune responses, reduce inflammation, and strengthen the body’s defense against infections and diseases.

The best sleep duration and bedtime

  • Minimum 8 hours of sleep duration 

  • Better sleep before 10pm

​​

How to consider good sleep quality?

  • Wake up once or none in middle of the night 

  • Take less than 10 min to fall asleep 

  • Wake up feeling refreshed

​​

The methods to improve sleep

  • Maintain regular, moderate-intensity cardio exercise

  • Avoid electronic devices in the leadup to bedtime

  • Reduce caffeine intake (e.g. tea, coffee)

  • Ensure a comfortable sleep environment (e.g. quiet, dark, right temperature, comfortable mattress)

  • Develop soothing pre-sleep habits for a restful night (e.g. comb hair, reading, meditation, listen to soft music)

​​

Foods that help you sleep​

  • Raisin tree, Green tea, Chrysanthemum, Jasmine, Passion Fruit, Lavender etc

  • Avoid artificial melatonin or sleeping pills that can cause side effects

Image by Soumitra Sengupta

B) Exercise Regularly

Moderate exercise boosts immunity and reduces chronic inflammation, while excessive workouts may temporarily suppress immune function. Regular physical activity helps defend against diseases by promoting immune cell circulation and anti-inflammatory factor release.

Weekly workout schedule and duration

  • It is advisable to exercise every day, at least 3 days a week

  • At least 15 minutes per session, preferably 30-60 minutes

  • Each exercise is best combined with cardio and strength-training

  • Avoid excessive or long hours of exercise, as it will harm your body or accelerate aging by producing free radicals

 

Aerobic exercise examples

  • Brisk Walking, Jogging, Hiking, Swimming, Cycling, Yoga etc.

  • Improving blood circulation & metabolism

​​

Strength-training exercise examples

  • Working with resistance bands, Using your body weight for resistance - Push-ups, pull-ups, crunches, leg squats, Lifting weights, Using weight machines at gym, Lifting dumbbells

  • Build muscle mass & resting metabolic rate

​​

Foods to build muscle mass & increase physical strength

  • Soybeans, American Ginseng, Ji-lin Ginseng, Cordyceps Sinensis and Cordyceps Mycelium etc

  • Avoid animal-based protein (e.g. milk), which are high in cholesterol, fat and animal estrogen

Image by Michael Dam

C) Emtionally Stable

Positive emotions can reduce inflammation and enhance immunity, while chronic stress or negative emotions may trigger systemic inflammation and weaken immune defenses, making the body more vulnerable to illness.

Methods to manage the emotion

  • Always remind yourself to keep smiling and stay optimistic

  • Mix with the friends with positive thinking or join a community with positive energy

  • Learn more or read more books to improve your problem-solving abilities to reduce the problems and stress

  • Do things that make you happy or relax (eg travel, meditate, chat with friends, exercise)

​​

Foods to relieve stress

  • √ Green tea, Jasmine tea, American Ginseng, Ji-lin Ginseng etc
    √ Avoid supplements or drugs with added or artificial hormones

Salad with ingredients

D) Balanced Diet

A balanced diet supplies key nutrients that enhance immunity and curb inflammation, whereas diets high in sugar and fat trigger chronic inflammation and compromise immune defenses.

The best healthy eating plate and calories

  • 2-1-1 healthy eating plate: 1/2 Plate Fruits & vegetables, 1/4 Plate Carbo, 1/4 Plate Protein

  • The daily intake of no more than 2000 calories. Those who want to lose weight can control the calories to around 1000

​​

Cooking method

  • Boiled, steamed, stir fried

  • Less oil, less salt, less sugar, less seasoning

​​

Basic nutrition to keep you active

  • High fiber (eg: psyllium husk, soybean, oatmeal)

  • Plant-based protein (eg: soybean)

  • Various vitamins and minerals (eg: at least 10 types of vegetables and fruits per day)


Nutrition to boost your immunity

  • High in Antioxidants (eg: Rose, Acerola, Blueberry, Cranberry, Cactus Fruit)

  • High in Phytochemicals (eg: Cactus)

  • High in Polysaccharides (eg: ABM mushroom, Maitake mushroom, Shiitake mushroom, Cordyceps sinensis and Cordyceps Mycelium)

bottom of page