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Here’s how to apply the “3 after‑meal don’ts” and “4 before‑bed don’ts” into practical daily habits:

Morning/Afternoon Routine

• Wake up and eat breakfast early (ideally before 9 a.m.) to align with metabolism peaks. Skipping breakfast or delaying it is linked with poorer cardiovascular biomarkers.
• Eat moderate portions, rich in whole grains, fruits, vegetables, legumes, lean proteins, and healthy fats.
• Limit sodium to ≤1,500–2,300 mg/day and avoid ultra‑processed foods with hidden salt or saturated fat.
• Exercise regularly: at least 150 minutes/week of moderate aerobic activity plus strength training twice weekly.

After Meals

• After each meal, wait at least 2–3 hours before napping or sleeping.
• Instead of reclining, go for a 20‑minute walk to help digestion and blood sugar balance.
• Skip alcohol immediately after meals—opt for water, herbal tea, or similar non‑alcoholic drinks.

Evening / Pre‑Bedtime