Isn't it obvious?
Eat unprocessed or minimally processed foods that are nutrient dense.
Eat lots of vegetables and fruits
Eat whole grains, but keep reducing the proportion of grains in your diet, grains are not really good for you
Eat lots of butter and ghee
Milk and milk products are not good for you, but butter and ghee are the exception.
Have oils in moderation, but only cold pressed oils
Have natural sea salt or rock salt, not manufactured salt, that whole thing about added iodene in salt being essential is a big scam
Reduce white sugar to close to zero. Have gud ( organic) or other kinds of locally produced sugars, but in moderation
Avoid all processed foods - say that 100 times, repeat that every day in your prayers. Any food made in a factory is processed food
Let your diet be mainly plant based and whole foods based. Organic is preferable.
If you eat meat, limit its consumption. And remember, meat cuts that you pick up in the supermarket which have long shelf life are deadly carcinogens. Buy freshly killed free range / grass fed / equivalent meat only.
Have fermented foods in your diet. Curd, pickles, kimchi, dosa, idli, are all fermented foods. Every culture and cuisine traditionally has its own variety of fermented foods.
Buy only what grows
Cook at home or buy from a source that cooks fresh food like your neighbouring auntieji
Remember that spices are a storehouse of nutrition
Include superfoods in your diet. Some of them are: amla, moringa powder, carrot juice with other veg juices raw and in small quantities, nimbu, dates, honey only raw unprocessed non-Agmark variety from a trusted source, herbal teas
Have Ayurvedic supplements, some examples are : chyavanprash, dasamoolarishtam, shilajit - each of them comes with a short set of rules on when and how to have.
Get sunlight, early morning ( upto one and a quarter hours after sunrise, early AM say 11 am, and evening sunlight
Walk barefoot on natural ground for at least twenty minutes every day
Avoid shoes, wear chappals
Keep moving. Stand instead of sit. Sit on the ground instead of on a chair. Keep the energy in the body moving, don't let it stagnate
Sleep on the floor on a chathai ( mat made of natural material), and if in a cold place with a thin cotton razai on top. Avoid high tech mattresses.
When it comes to exercise , prioritise flexibility first, followed by cardio ( walking, swimming, etc) and then by weight bearing / strength exercises, like calisthenics. Avoid exercising with gym machines that exercise specific muscles, they are harmful; dumb bells and kettle bells may however be ok
Avoid taking any health advise from doctors or nutritionists trained in the allopathic school
When you have an acute or life threatening condition, head to the nearest hospital. But for all chronic issues and to regain your health, read all the rules above
This is just a top of the mind recall - for those who are subject to my daily barrage of posts this will be an n time repeat - but the rules will remain the same, they are age old treditional wisdom combined with common sense. The ad nauseum repetition helps either to revise and revisit, or furthers your resolve not to read any of my posts
Disclaimer: I am not a doctor, or a 'trained" health professional. But I have good gurus, there are many of them out there. Nothing that I am saying here is original or of my own invention.