The body's use of elements like over 60 ones other than carbon, hydrogen, oxygen, and nitrogen are "elemental ciphers" that sustain life processes. Of these, seven macroelements — calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium — make up 60%-80% of the minerals in the body. In China, however, only calcium is significantly and widely deficient. For the remaining minerals, daily balanced diet can keep them in balance. Random testing is like trying to decipher a chaotic code: since 2013 the National Health and Family Planning Commission of China has forbidden preventive mineral testing in children; hair or blood cannot indicate whole-body distribution of minerals. Protecting yourself from these supplement traps equates to refusing false decipherers. We can stay healthy only by rationally replenishing calcium according to symbiosis of elements on this planet.

Walking serves as a "movement code calibrator" for your body. Keeping up the pace at 100 steps/minute engages the body's "engine RPM"; An older adult aligning their pace with effective heart rate zones. Keep your back straight like a flagpole, and leverage the body's natural shock absorbers with a heel-to-toe walking pattern. Slightly tightening the core muscles provides natural damping, morphing into dynamic joint armour. This means taking wrong steps will become 'bone wear interest' over the course of —700 million lifetime steps. Stretching regularly lubricates muscle chains.

Calcium serves as "precision scaffolding" throughout the body, so its uptake 300–500ml of milk plus leafy vegetables and soy daily is essential. Still, 95% aren't getting enough from food so population must—use supplemental calcium: inorganic (carbonate) if digestion fine, organic (citrate) when weak. To supplement daily with 300–500mg, you need vitamin D —the "transporter" —as it improves absorption. Specific populations: vegetarians who need zinc, alcohol consumers requiring magnesium and anemia- or pregnancy-prone individuals must tailor make up those health gaps through precision engineering. According to the American Heart Association, taking calcium supplements in recommended amounts is safe won't harm heart.

Walking acts as "health insurance" for your body—a daily step count over 7,000 can massively cut down mortality risk by 50%-70% (Based on a cohort study of 100,000 individuals). After 40, every step counts more in cardiovascular protection. Older adults should clock in 6,000–8,000 steps per day; younger adults need 8,000–10,000 steps —it’s like activating an intelligent "regulator" which provides plenty of health benefits and does not stress the joints. Once you exceed the limit, your body switches to an "overclocking mode" — wears and tears follow. But for children, it is the running and jumping that encode their vitality.

Vitamin A is essential for vision, immunity, and child development, and the risk of deficiency in children is five times higher than in adults, with night blindness being a typical manifestation. Animal foods such as milk (choose full fat), eggs, and animal liver are good quality sources. Plant-based sources include red-orange vegetables like carrots. One egg per day for children and 500ml of milk plus eggs in the morning and evening for adults is sufficient to meet the target. It is important to be aware of the upper limit of intake (10mg/day for adults, 7.5-15mg for children), as excessive amounts may be toxic.

Long-term sitting lowers lumbar spine protection is like performing a dynamic balancing act; high-quality ergonomic chairs have to achieve the "golden triangle," suitable for height and a backrest following your lumbar so you’re always in good posture — something between sofa & bed. Choosing a smart mattress, in turn, is like executing a "pressure tester" — ideally during trial lying 3–6 cm becomes sinkage to determine firmness. Because the spine naturally elongates at night, costly mattresses are unnecessary: spinal health depends more on switching postures daily than expensive equipment.

Health management operates much like "the body's weekly update system". Tracking weight changes weekly, step distribution and sleep 5–9 hours — regular life cycle calibrations. A weekend "health ledger" helps monitor the past week’s exercise, sedentary behaviour and nutrient intake—and hence to know where you stand eg neuromuscular (due for sitting) or nutrient compensation. Make specific plans to fix these for next week: this prevents chronic damage (e.g., cervical stiffness) by making weekly corrections a 'checkpoint-restart' that prevents health debt. The first thing standing between you and metabolic diseases is a weight variability of 0.5kg.

Many people think that health management is to focus on the markers on the physical examination report, and everything will be fine if the indicators are normal. But the reality tells us: that individuals with normal test results may also experience sudden myocardial infarction or stroke; some people with abnormal markers may remain stable long-term. Behind this lies a misunderstanding of health — health is not just about not being sick, but about being physically, mentally, and socially fit to meet the demands of life. Family health management is completely different from treating illnesses — it is not about waiting for problems to arise before addressing them, but about proactively identifying potential risks and adjusting diet, exercise, work, and rest so that the physical and mental state of the whole family is always aligned with life goals. Truly good health is a balanced state of living a comfortable, high-quality life.