(Updated 9 Dec 2025)

1) I will work with my healthcare provider to develop an Action Plan.
This plan will guide me on how to manage my condition daily, recognise early warning signs, and know exactly what to do when my symptoms worsen.

2) I will learn how and when to use my medications correctly.
This includes understanding the purpose of each medication and practising the correct techniques so I receive the full benefit. I will use trusted resources, such as the AFSA website, for instructional videos on nasal sprays, AfriSpacer use, and nasal washouts.

3) I will nourish my body with wholesome, nutritious food.
I will choose a diet rich in vegetables and whole foods that look as close to nature as possible. I will avoid crash diets or extreme eating patterns and instead focus on consistent, healthy choices that support my overall wellbeing.

4) I will prioritise rest and sleep.
I understand that a tired body is more vulnerable to infection and injury. During busy, stressful, or travel-heavy periods, I will schedule rest, including naps if needed. I will establish healthy bedtime habits, such as regular sleep times and calm activities in the hour before bed.

5) I will develop healthy ways to cope with stress.
Stress is a normal part of life, even during positive events. I will remind myself that it is not what happens to me, but how I respond, that matters. I will aim to meet challenges with perspective, patience, and resilience.

6) I will keep my mind active and engaged.
I will seek out new and meaningful activities that stretch me as a person, whether through learning, creativity, volunteering, or hobbies. Staying curious and open to life helps prevent stagnation and supports emotional health.

7) I will practice good hygiene to protect my health.
When hand-washing is not possible, I will use gentle, skin-friendly alternatives such as hypochlorous acid (HOCl) sprays, which are effective and less irritating for sensitive or eczema-prone skin.

8) I will dress appropriately for the weather and my environment.
I will layer my clothing to avoid becoming too cold or overheated and protect my airways when necessary, such as using a light scarf or runner’s mask in cold or windy conditions.

9) I will reduce exposure to environmental triggers in my home and surroundings.
I will be mindful of common triggers such as respiratory and sinus infections, pollen, air pollution, tobacco smoke, and indoor allergens. Where possible, I will take practical steps to reduce exposure, including regular cleaning, good ventilation, mattress cleaning to reduce dust mites and allergen build-up, and if I can afford it, the use of air purifiers and/or dehumidifiers to improve indoor air quality.

10) I will exercise regularly and safely.
I aim to be active for at least 45 minutes, three times a week. I will start small and build gradually. Even a short walk is a positive step. I will warm up and cool down, take pre-exercise medications as prescribed, and always carry my rescue medication.

11) I will reward myself for my efforts and progress.
I recognise that behaviour change takes commitment. I will acknowledge achievements, celebrate consistency, and remind myself that feeling better is one of the greatest rewards.

12) I will support my health with adequate Vitamin D and sunlight.
Vitamin D is an essential nutrient for immune and overall health. I will ensure I receive safe, early-morning sun exposure whenever possible and will not fear the sun when exposure is sensible and appropriate. Where needed, I will discuss supplementation with my healthcare provider.

And finally:
If I ever feel selfish about the time, effort, or cost involved in caring for my health, I will remind myself that I cannot care well for others unless I first care for myself.