Ensuring stability of body, space, and family systems for healthy living foundation
Six-dimensional anti-aging system to keep your brainpower at its peak, scientifically slow down brain aging, and build a lifelong growth-oriented brain.
Build systematic meditation pathway navigation, covering five categories, typical methods, operational points, and evidence levels.
Breathing techniques are the gateway to meditation and the first tactical skill for building an emotional balance system.
Four categories of energy recovery rituals providing systematic short-term focused rest solutions for rapid mind-body rejuvenation.
Through scientific care methods, mental agility can be maintained steadily until age 60, with crystallized intelligence continuing to improve throughout life.
Daily โฅ300g fresh vegetables, 200-350g fruits
Daily salt โค5g, added sugar โค25g
Men: 1700ml/day, Women: 1500ml/day
150 min moderate or 75 min high intensity weekly
2-3 resistance training sessions weekly
At least 6,000 steps daily, reduce sedentary time
7-9 hours for adults, maintain regular schedule
Bed by 22:30, wake at 6:00 regularly
Morning light exposure, reduce evening blue light
Daily meditation, deep breathing, relaxation training
Maintain high-quality interpersonal relationships
Maintain learning enthusiasm and growth motivation
Outdoor natural light exposure, regulate cortisol rhythm, activate biological clock
30-minute nap, avoid excessive light exposure, maintain energy balance
Use amber night lights, reduce blue light exposure, protect melatonin secretion
Blue light filter + white noise for sleep, create optimal sleep environment
A gentle morning activation plan combining traditional wellness wisdom with modern science for safe and effective body awakening.
Lying position: raise arms, alternately straighten legs, hold 10 seconds each side, repeat 2-3 times. Activates muscles, promotes circulation.
Side-lying knee hug with abdominal breathing 5 times, exhale imagining release of stale air. Activates parasympathetic nervous system, reduces stress hormones.
Warm palms, massage from chin to temples in lifting motion, then gently press around eyes. Promotes facial circulation, reduces morning puffiness.
Warm palms and apply to Dazhui acupoint, with gentle neck rotation left and right, 5 repetitions each direction. Safely activates cervical spine, avoids injury.
Use wide-tooth wooden comb to brush hair from front to back 50 times. Stimulates scalp circulation, relieves tension headaches, promotes alertness.
10-minute dynamic stretching, heart rate to 110 bpm before running
E-zone training: (max HR - resting HR) ร 59-74% + resting HR
Forefoot strike, body lean forward, gravity-assisted movement, 180 steps/min
Walking recovery + static stretching 90 seconds/position, feel changes after 2 weeks
Vegetables first, then protein, finally carbs, extend meal duration
Daily added sugar โค25g, avoid sugary drinks, choose low-GI foods
Max one sugary drink daily, prefer fresh fruits (fiber reduces harm)
High GI >70, Medium GI 55-70, Low GI <55, balanced combinations control blood sugar
Modified Bass method: 45ยฐ bristle angle into gingival sulcus, small vibrations, โฅ2 minutes each time
Electric toothbrush + interdental brush + water flosser + fluoride toothpaste (1450ppm)
Breakfast fermented foods, dandelion root tea, tooth-tapping saliva-swallowing wellness practice
UPF50+ standard, polyester material, dark colors, thumb-hole design
80% skin aging from photodamage, comprehensive UVA+UVB+infrared protection
Sun-protective clothing + wide-brim hat + UV400 sunglasses + SPF30 sunscreen
8-hour eating window, 16-hour fasting (water, tea, coffee allowed)
Reduce breakfast portions, control dinner, avoid eating after 20:00
Improve insulin sensitivity, promote cellular autophagy, delay aging
7-day morning sublingual temperature, normal 36.3-36.8ยฐC
Smart wearable nighttime HRV monitoring, <50ms indicates autonomic dysfunction
24-hour urine volume monitoring, >2 nighttime urinations need medical attention
High incidence in men 40+, frequent urination symptoms need professional evaluation
C13 breath test to rule out digestive halitosis causes
Rule out metabolic diseases, regular biochemical marker testing
Establish calm corner, emotion journal recording trigger events
Create stress source heat map, mark different stress levels
10-minute daily compassion meditation, fMRI monitoring improvements