1. Drink 6 to 8 glasses of water every day.
2. Exercise your body.
3. Exercise your mind.
4. Eat a health promoting diet.
5. Allow yourself sufficient sleep.
6. Take time out for relaxation and enjoyment.
7. Supplement your diet with good vitamins and minerals.
8. Smile. 

1. Drink 6 to 8 glasses of water every day.
Spread these throughout the day and evening. Start your day with a glass of water.
Substitute water for coffee, tea and carbonated drinks whenever possible.

When you prefer a hot drink, green tea, rooibos, herb teas or hot water are good alternatives. Dissolved honey or ‘Stevia’ are good sweeteners.

Keep your consumption of tea, coffee, carbonated drinks and alcoholic beverages at a moderate to low level.

2. Exercise your body.
Exercise for 30 minutes or more at least 3 times a week. The exercise should be appropriate for your lifestyle, health, age and level of fitness.

It should also be something you enjoy doing.

Walking is the most accessible form of exercise for all age groups, and provides excellent exercise.

4. Exercise your mind.
“Use it or lose it”.

It’s important that you keep your brain stimulated, both in your working environment and outside it.

Participation in groups, reading, socializing, learning new skills, puzzles, organizing, card games and hobbies that require mental skills are all considered mental exercises and mentally stimulating.

Put at least as much time into mental exercise as you do physical exercise.

5. Eat a health promoting diet.
Eat a diet rich in fresh fruit, vegetables and whole grains with moderate amounts of fish, chicken and meat.

Your fruit and vegetables should include a variety of colours and most important of all the dark green leafy vegetables – Broccoli, watercress, spinach, Brussels sprouts, parsley.

Whole grain products provide better nutrition that highly refined grain products and should be chosen where possible.

Nuts and seeds (including peanuts) are a valuable source of necessary vitamins, fats and minerals but are also rich in oils and fats and should therefore should be eaten in moderation. Walnuts, cashew nuts, almonds, peanuts (legume), sesame seeds and flaxseeds are highly recommend for inclusion in your diet.

Cold water fatty fish must be included with your fish intake. These are the fishes that provide the Omega 3 fatty acids essential for brain nutrition and maintenance. The fishes are: tuna, salmon, mackerel, herring, sardines and anchovies.

6. Allow yourself sufficient sleep.
We are all different and need different amounts of sleep.

However, the most recent research indicates that most of us need between 7 and 9 hours sleep per night to operate at full efficiency.

Its easy to get used to managing on less sleep than we really need but this creates stress which accumulates over time.

The best sleep is during the hours of darkness when the body creates melatonin.
Follow a schedule that allows you the amount of uninterrupted sleep you need.

7. Take time out for relaxation and enjoyment.
You need time for yourself to do the things that you enjoy.

It’s up to you to make sure that you get it.

The health benefits are terrific.

8. Supplement your diet with good vitamins and minerals.

Modern life has changed many of the foods supplied to the consumer. The need for long shelf lives, maintenance of form and texture over time, and the demands of consumers, have led to the addition of preservatives, hydrogenated fats, partially hydrogenated fats, colourants, flavourings, salts, sweeteners and refined ingredients.
Many of the products are also pre-processed before reaching the consumer.

The agricultural side has also become industrialized, with livestock and poultry being
treated with antibiotics and hormones. Crops are protected with fungicides and pesticides and fed with synthetic fertilizers.

All this means that many of the natural nutrients in food are lost before reaching the consumer.

In addition your body is being asked too deal with many chemicals which it is not accustomed to or adapted to.

We recommend that you make sure that you get the basic vitamins and minerals that you need by taking on a regular basis a good multivitamin with minerals and any of the Brain Tonic's products that will enhance your quality of life.

8. Smile

Smiling boosts your physiology. At least 10 minutes twice a day.

If you do not feel like smiling, force yourself. It will lift your spirit.

Conclusion.

Our lifestyles and our world are changing rapidly.

You need to help your mind and body cope with the changes and pressures.

Our brief guide above will help if you follow the suggestions.

A little of what you enjoy does you good.