I am sure by this stage in your life you have come across many health tips and are practising some and have not even considered others for whatever reason.

There is certainly no magic formula to optimum health and fitness but you can make your life a little more liveable by doing a few things a little better.

To improve your overall personal immunity.

What you are today is to some extent the cumulative compound effect of the habits you have decided to make a part of your life. Wonderful, I hope.

I have listed some health and hygiene habits I practise daily and I would like to share them with you. These are only 12.5 tips. I have found these tips to be both true and effective in cultivating outstanding health and fitness habits.

Habits that have added to my life and I am certain will positively add to your life rather than subtract.

Have a read and see if you think it beneficial to your life. It has been to mine so far:

1. Drink water first thing upon waking with a hint of citrus:
   1. Try drinking a glass of water (250 ml) upon waking in the morning. If you can, try squeezing in some lemon and a drop of honey.
   2. Drink 1 litre of water per 25 kg of bodyweight. So, a 75 kg person should be drinking a minimum of 3 L of water daily.

2. Brush your teeth after every meal:
   1. If you can, brush once after every meal and once before going to sleep at night. I eat at least 6 times per day and I brush at least 4 times per day.

3. Eat a balanced diet:
   1. Concentrate on a diet of good wholesome food.
   2. Try to do without white-based flour products and sugar.

4. Chew well:
   1. Digestion starts in your mouth as you’re well aware.
   2. Make it a little easy on your stomach muscles and digestive juices by chewing your food well. Take your time and enjoy the essence of each food you consume.
   3. Try not to talk too much while you’re eating and focus on your food more. You should remember that it is not only important to consider quantity and quality of source of your food. You should also ask yourself how well your body is absorbing and assimilating all the food you’re eating.
   4. Liken your digestive system to that of a factory. Have you asked yourself how much ‘wastage’ your digestive factory is incurring? How much of the input (food) you’re taking in is actually being used for and by your body? How efficient and effective is your digestive system? Well, you can reduce your ‘wastage’ significantly by simply chewing well or better than you are currently doing.

5. Apply good moisturiser to your skin after you shower at night:
   1. Aim to use a moisturiser that has Vitamin E and soborlene for improve health and elasticity of your skin.
   2. Stay away from other combinations.

6. Get enough fresh air and direct sunlight every day:
   1. The health and vitality of you and your body (and mind) needs the sun’s rays. Even if you’re very, very busy at work try and take at least 20 minutes out to get some fresh air and sunlight.
   2. Be sure to use a good sunblock too (if you’re fair skinned).
   3. For people living in countries with very little sun, it is vital for your vitamin D production, the presence of which is necessary for your immunity against common ailments in addition to other benefits.

7. Do your plumbing (#2s) in the morning:
   1. Try and get in to the habit of ‘sitting on your throne” and excreting your waste in the morning before work or your work out.
   2. My children and I refer to this activity as the ‘boom-boom’! Call it what you will, train your body to do its plumbing first thing in the morning.

8. Keep your mind calm and have a positive attitude:
   1. At all times, everyday.
   2. Strive to never lose control in all areas of your life.

9. Make your exercise sessions a pleasure not a burden:
   1. Use the hour in the gym as your ‘meditation hour’
   2. Your time to work on your internal muscle and external muscles

10. Train at least three times per week:
    1. Weight training in the gym is a must. The benefits to you is a no-brainer!
    2. Follow your weights session with 20 to 30 minutes cardio of ‘power-walking’ ( I will elaborate in a future blog about how I do this and why I think this is one of the best forms of cardio you can do now and in to your old age) on a treadmill or outside.  

11. Get adequate rest daily:
    1. Make sure you get sufficient sleep every day

12.5 Keep good posture:

1. At all times – when seated and standing.

There are many more of “Life’s lessons” to live by hence the “12.5” (not exhaustive in any way) tips but these are some simple ones that come to my mind as I write this and could add a little more life in to your years. It could add more vitality to you. Take it as a reminder, a catalyst or whichever way you want.

One of my goals is just to make you more ‘aware’. The rest (action and adaptation) is up to you.

More vitality … better energy … better opportunities …. Better life to you.

 

Until next time,