Modern science has been able to demonstrate the power of a good sleep and the devastating effects of sleep deprivation. The implications can be so dramatic that getting good sleep needs to be a priority for all those seeking a long and healthy life.

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Research shows constantly sleeping less than six or seven hours can impair the immune system, cardiovascular function, blood sugar regulation and pressure, while increasing depression and anxiety. Read more

Almost everyone knows we need water to survive. Very few realise how essential it is for one's well-being to stay hydrated. Water transports essentials through the blood stream, lubricates joints, flushes waste, regulates temperature and much more.

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Given our bodies are made up of 50-60% water, it's no shock the body starts to malfunction when dehydrated. So put down the soda or coffee and refill the water bottle to maintain optimum functionality. Read more

Fasting for longer periods has been proven to be extraordinarily beneficial to health. Fasting or intermittent fasting gives the body a break from the constant consumption modern diets have turned into.

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Human evolution didn't include being full all the time. Studies show the body promotes longevity or survival mechanisms when in a state of hunger. Fasting is more than a weight loss fad. It has now been proven to improve gut health and a very powerful weapon against inflammation, many serious diseases and several illnesses. Read more

It is vital to our health in keeping a healthy gut and the bacteria within. The gut microbiota ecosystem and bacteria have so many key roles, such as supplying nutrients or assisting nerve function. It has been recognised that composition changes to the gut due to illness, stress or poor diets can have devastating impacts on our health.

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Presented issues from an unbalanced gut bacteria have been linked to several chronic diseases including IBS, cancer and autism. Read more

Saunas have been around for millennia and modern science can now prove why this practice is so incredibly beneficial. Studies show exposing the body to hormetic stressors such as heat can improve cognitive disorders, arthritis, skin disease and depression.

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In addition, saunas have shown to reduce inflammation, stimulate the immune system, lower blood pressure, increase cardiovascular strength as well as reduce the chance of strokes and heart attacks. Read more

We are all familiar with applying an ice pack to reduce inflammation when sustaining an injury from sports or an accident. The use of ice baths, cold pools or cryotherapy regularly to reduce overall inflammation is very common. Perhaps try adding cold morning showers.

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The benefits of cold therapy go beyond reduced inflammation, it improves the central nervous system, circulation, metabolic health, mood, microbiome activity and much more. Read more

Practicing breath-work and mindfulness has profoundly positive impacts to quality of life. As we have all experienced at one time, the way we breathe produces different emotional and physical states and can have lasting effects on the gut.

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Becoming conscious of breathing and practicing yoga or meditation can help control shallow panicked outcomes and improve life quality. Try some popular techniques, such as box breathing (4:4:4:4). Read more

The human brain and body is by far the best and strongest pharmacy around. Our ability to produce incredible chemicals have the ability to heal almost anything, including illnesses thought to be incurable. The feelings, emotions and mindset we experience do have very real positive or negative impacts to our physical health.

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Many placebo experiments show that the body can heal or hinder, just by believing that it is happening. Find a positive mindset.

Having a transformative impact from staying active does not need to be a chore or require athlete status. Simply walking for 20 to 30 minutes a day can cut heart related death in half.

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Studies show exercising just 15 minutes a day reduces risk of death by 14 percent and boosts life expectancy by an average of three years. Having a regularly active body is also known to reduce risks of cancer, stroke, diabetes, heart disease and osteoporosis. Read more

Strength training shouldn't just be associated with body building. Muscle strength is vital for so much more than just appearance and has been deemed as important as blood pressure or weight. Increasing muscle mass affects bone density, bringing a range of benefits from surgical recovery to avoiding osteoporosis.

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Other positives from greater muscle mass include an improved metabolism, better balance, better stability and better mobility. Read more

Aerobic fitness and strength are only two of three important pillars to performance and mobility. Flexibility is the third. Now more than ever, many sit for the majority of the day. This constant hunch flexion causes material issues while compressing the gut and diaphragm.

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Stretching efficiently for a few minutes a day maintains a healthy equilibrium. As we age, muscles shorten and the body loses elasticity. This can be slowed or reversed with very simple stretches.

Trigger point tension or soft tissue ‘knots’ often are the cause for pain in other parts of the body and affect everyday life. For example, instances of lower back and knee pain may simply be the cause of tight glutes and hip flexors.

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A deep tissue massage, acupuncture, foam rollers and trigger balls/tools are fantastic ways to release tension, reduce pain, clear headaches, improve blood flow and improve mobility. Many different approaches are available to treating the affected areas. Read more

Don’t be afraid of your doctor. We tend to fear hearing bad news or might be embarrassed to tell others of issues. Your GP is a fantastic way to stay on top of your health and catching any potential issues early. These may be as simple as high cholesterol or a vitamin deficiency.

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Most issues can be resolved if caught early enough. Annual or six-monthly check-ups and blood tests are a great way to stay on top of your body function, things to be aware of and overall health.

The benefits of having regular orgasms (and physical intimacy) extends beyond the obvious good feeling. Scientific research now shows these include a better immune system, better circulation, better sleep, better cardiovascular health and decreased risk of heart disease.

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The release of endorphins, dopamine, oxytocin and corticosteroids has also been linked to reducing cramps or pain and improving mood/anxiety.

Humans have evolved with a constant direct connection to the Earth. Modern times have removed this connection through several means including rubber soles of shoes, concrete and bitumen. It is now an effort for many to just have bare feet on the grass, soil or sand.

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Piling research is not only showing that this connection with the natural world (Earthing) helps mentality, it can improve inflammation and blood flow through Earth's electric frequencies.