First of all remove all myths & misconceptions from your mind about masturbation
In fact, Masturbation is completely normal & doesn't have any bad effect to the body and mind.
And your health can be improved by regular exercise & routine healthy food such as:
1. Consume more of natural diet like fresh fruits, green vegetables, milk, etc.
2. Avoid oily and junk food.
3. Stay away from smoking
4. Best is to stay active, exercise regularly, avoid stress
, get good sleep, think positive and stay happy.
Wish you a healthy life.