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Safety snapshot of mobile work before merging upstream chat-v2: - Qortino AI: QDN pack discovery/download (Q-Share ids), external app storage, install validation, teach/report Q-Mail, PDF thumbs+zoom - Android share target "Quitter" with native ShareReceiver plugin - Categorized device saves (Images/Videos/Audio/Documents/Apps/GO state) - createNamedFile helper: cordova-plugin-file clobbers global File Co-authored-by: Cursor <cursoragent@cursor.com>
52 lines
2.2 KiB
Markdown
52 lines
2.2 KiB
Markdown
# Foundational Health Principles
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*Educational information only — not medical advice. Anyone with a health
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condition, on medication, pregnant, or under 18 should consult a qualified
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practitioner before changing diet, fasting, or exercise habits.*
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## Eat real food
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The single highest-leverage dietary change is replacing ultra-processed food
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with whole, nutrient-dense food: meat, fish, eggs, vegetables, fruit,
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properly prepared dairy and traditional fats (butter, ghee, tallow, olive
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oil). Ultra-processed products combine refined starch, sugar, industrial seed
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oils, and additives engineered for overconsumption. Reading labels and
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choosing single-ingredient foods removes most of the problem at once.
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## Light and circadian rhythm
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The body's master clock is set by light. Practical habits: get bright natural
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light in the eyes within an hour of waking; dim lights and reduce screens in
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the 2-3 hours before bed; blue-blocking glasses in the evening can help when
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screens are unavoidable. Consistent sleep and wake times matter more than any
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supplement.
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## Sleep
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Aim for 7-9 hours in a cool (about 16-19 °C), fully dark, quiet room. Finish
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caffeine at least 8 hours before bed and finish meals 2-3 hours before bed.
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Poor sleep degrades blood-sugar control, hunger hormones, mood, and immunity
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faster than almost any other factor.
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## Move often, lift something
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The base of fitness is daily low-intensity movement — walking, chores,
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standing — topped with 2-3 strength sessions per week and occasional
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higher-intensity work. Muscle is metabolic armor: it improves glucose
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disposal, resilience to injury, and healthy aging.
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## Sunlight, cold, and heat
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Sensible sun exposure supports vitamin D and mood (avoid burning). Deliberate
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cold exposure (cold showers, swims) and heat (sauna) are traditional
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practices many people use for recovery, circulation, and stress resilience;
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start gently and never practice either alone in open water or extreme
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settings.
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## Stress and connection
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Chronic stress raises cortisol and undermines digestion, sleep, and immunity.
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Breathwork (slow nasal breathing, extended exhales), time outdoors, gratitude
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practice, and strong personal relationships are free and repeatedly shown to
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matter as much as diet and exercise.
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