Vitamin B should primarily be obtained through diet, and whole grains, legumes, and meat are rich sources. Deficiency when the symptoms are not obvious (e.g., fatigue or insomnia) can be assessed through dietary habits: people who regularly consume refined rice and white flour are prone to deficiency. It is recommended to replace daily staple foods with whole grains (e.g., whole wheat, corn), avoid tea/coffee post-meal to prevent interference with absorption and choose supplements if the diet does not meet the standard. Due to their water-soluble nature, overdose is unlikely. The entire family should ensure adequate intake and a combination of coarse grains can meet the demand.

Sitting for long periods is like putting "motion-restricting shackles" on your body — you can take them off with a "Dynamic Liberation Trilogy": Cervical and lumbar stretches release tight muscles; heel raises are tiny energy generators—research has revealed individuals sitting for an average of 10.7 hours daily who completed 270 minutes of heel raise training doubled their energy expenditure—and cardiac activators in the form of HIIT-driven jumping jacks. With WHO's interval training conceptually wrapped into this—a metabolic "triple-engined" hijacking of body mechanics to break free from stationary positions; transforming that one metre square perimeter in your office as constantly evolving “health recharging station”.

Skincare is essentially about protecting the skin barrier, which acts like a brick-and-mortar system. It involves the stratum corneum and sebum-sweat film; natural barrier. Daily cleansing should fit naturally into your schedule and rhythm of life so as not to "break" down this wall with abrasive scrubbing or over-zealous care. If your skin turns red, breaks out, feels dry or itchy, it’s a sign the barrier might have been breached —just like cracks in dam that need fixing urgently before affecting health.