Health :

Health is a state of complete physical, mental, and social well-being—not just the absence of disease or illness.

It’s about how well your body works, how you feel mentally and emotionally, and how connected and supported you are socially.

Breakfast (7–9 AM)

• Oatmeal with:

  • 1/2 cup oats

  • 1 tbsp. chia or flax seeds

  • A handful of berries (blueberries, strawberries, etc.)

  • 1 tsp honey or maple syrup (optional)

• 1 boiled egg or a plant-based protein (like tofu scramble)

• Green tea or black coffee

 Mid-Morning Snack (10–11 AM)

• 1 apple or banana
• A handful of unsalted almonds or walnuts

 Lunch (12–2 PM)

• Lean protein: grilled chicken, tofu, fish, or legumes (1 palm-sized portion)

• Complex carbs: brown rice, quinoa, or whole wheat roti

• Veggies: steamed or stir-fried (broccoli, carrots, spinach, bell peppers)

• Side salad with olive oil + lemon dressing

 Afternoon Snack (4–5 PM)

• Greek yogurt or a plant-based yogurt

• 1 small dark chocolate square (optional treat!)

 Dinner (6–8 PM)

• Light protein: baked salmon, cottage cheese (paneer), lentils

• Veggies: a hearty soup or sautéed greens

• Optional: small portion of sweet potato or quinoa

 Water Intake

• Aim for 2–3 liters/day

• Start your morning with 1 glass of warm water with lemon (great for digestion!)

 Before Bed (optional)

• Herbal tea (like chamomile or peppermint)

• A few soaked almonds or walnuts if hungry

  It includes:

  • Physical health → how your body functions (fitness, immunity, nutrition, sleep)

  • Mental health → emotional balance, stress management, mindset

  • Social health → quality of your relationships and social support

Doctor says:

1. Identifying Your Health Needs

• General Health Check: For a routine check-up, monitoring chronic conditions (e.g., diabetes, hypertension), or preventative care (e.g., vaccinations, screenings).

• Specialized Care: If you have a specific concern (e.g., pain, mental health, digestive issues), you might need a specialist.

2. Booking an Appointment

• Primary Care Physician (PCP): For general check-ups, referrals to specialists, and health management.

• Specialists: Depending on your condition (e.g., cardiologist for heart problems, dermatologist for skin concerns).

3. Basic Documentation

• Medical History: This includes any past conditions, surgeries, current medications, allergies, and family health history.

• Insurance Info: If applicable, bring your health insurance details to avoid extra charges.

• Symptoms Concerns List: Note down any specific symptoms, how long they’ve been happening, and their severity.