1. Sleep 8 solid hours a night

2. Exercise (cardio and core strength)

3. Purpose and Happiness

Having a reason to wake up in the morning, having a goal that gives your life purpose and meaning gives us a reason to keep living far beyond retirement age. Find a passion and purpose, and practice it even if it is not your 9-5 job. This leads onto the second point of happiness. Being happy in your relationships protects people from life’s discontents, helps to delay mental and physical decline, and is a better predictor of a long and happy life, more so than social class, IQ, or even genes.  You can find the Harvard study on the effects of long term happiness here. 

4. Nutrient rich, organic, seasonal fruits and vegetables - ideally locally sourced

5. Taking supplements that enhance your health - NAD, OMEGA-3, Vitamin D, C

6. Drinking 3-4L of water per day

7. Reduce calories and red meat eating - supplement with fish

8. Journalling followed by Meditation

Does meditation actually change your brain? Yes, and researchers have proven that regular meditation has a clear effect on 3 primary areas of the brain. It can actually improve your memory, sight, hearing and decision making over time. I have used Journalling as a gateway to meditation as it helps calm my mind and get any intrusive thoughts out prior to sitting down with my meditation practise. Consistent results will literally affect how you react to certain stressors and situations in life, and will help manage your emotions and reactions to things. You can the paper on how managing emotions helps prevent pathological ageing here.

9. Positive emotions and a happy heart

The heart's electromagnetic toroidal field is 5,000 times larger than that of the brain. In fact the heart contains 40,000 neurones and is often called the little brain. The more you live in positive coherent emotions, the more we can expand our heart's toroidal field and infect other people with love and positivity. So keeping your heart healthy not only keeps your entire body healthy, but brings a healthy and more positive outlook on life in general.

10. Keep learning new things to keep your brain active 

Alzheimer's is more common in people with lower academic achievement. Women are twice as likely to get Alzheimers compared to men (scientists think it is because there is a possible link to a dip in oestrogen). The brain is like a muscle, if you do not use it regularly it deteriorates faster. So keep it active!

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