to appointments — patterns over weeks tell a clearer story than one reading.
Build meals around plants and color. Fill half your plate with vegetables and fruits, add fish or beans a few times a week, and choose water or unsweetened tea over sugary drinks. Small swaps, repeated often, make a bigger difference than any single “superfood.”
Protect your sleep. A regular bedtime and wind-down routine (dim lights, no screens for the last hour) helps the body and brain recover. Poor sleep can amplify other risk factors.
Stay connected. Regular conversations,
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