1. Sleep 7-8 hours to support immune health, aid in repairing cells, tissues and balance blood glucose levels.

2. Drinking 2 litres of water - filtered water and herbal teas help me reach my goal of 2 litres. My favourite teas are green/matcha, cinnamon and nettle.

3. Exercise every day - this ranges from long walks with my dog, yoga, self-defence class, strength training or dancing around my flat to maintain mental & cognitive health (increase BDNF for cognitive improvement) and keep my body strong & flexible.

4. Protein with each meal to avoid blood glucose spikes.

5. Avoid processed foods as these types of foods speed up ageing.

6. Cold showers keep me grounded and give me energy for the day.

7. Social connection - checking in on my elderly parents, family and friends.*BDNF - brain-derived neurotrophic factor is essential for neuroplasticity, learning and memory.

Bathina, S., & Das, U. N. (2015). Brain-derived neurotrophic factor and its clinical implications. Archives of medical science : AMS, 11(6), 1164–1178. https://doi.org/10.5114/aoms.2015.56342

To learn more about healthy ageing and building healthier food habits contact me at liana@simpleholisticnutrition.co.uk or www.simpleholisticnutrition.co.uk.