Goal 3: Good Health & Well-Being

Your immune system works around the clock to protect you from millions of germs. Simple habits like handwashing can reduce disease transmission by up to 50%. Understanding how germs spread helps you make smarter health decisions.

Essential hygiene practices:

• Wash hands with soap for 20+ seconds before eating and after bathroom use
• Brush and floss daily to prevent dental disease and inflammation
• Shower regularly to remove bacteria and maintain skin health
• Keep nails trimmed to prevent bacterial growth underneath
• Cover coughs and sneezes with your elbow to stop germ spread

Food is fuel, but not all fuel is equal. Your brain uses 20% of your daily calories despite being only 2% of body weight. What you eat directly affects your energy, focus, mood, and long-term health.

Evidence-based nutrition guidelines:

• Eat 5+ servings of colorful fruits and vegetables daily for vitamins and antioxidants
• Choose whole grains for sustained energy and better blood sugar control
• Drink 6-8 glasses of water daily - dehydration impairs cognitive function
• Include lean proteins, healthy fats, and calcium-rich foods
• Limit processed foods, added sugars, and excessive sodium

Mental and physical health are inseparable. One in five people experience mental health challenges, and talking about it is the first step toward managing it. Taking care of your mental well-being is essential, not optional.

Practical mental wellness strategies:

• Talk to trusted people when stressed - social support is scientifically proven to help
• Practice deep breathing or meditation to reduce cortisol levels
• Get 8-10 hours of sleep for memory consolidation and emotional regulation
• Exercise 30+ minutes daily to boost endorphins and reduce anxiety
• Maintain hobbies and social connections for overall well-being
• Seek professional help when needed - therapy works