The Second Key to Wellness and Longevity

Daily Habits

There are hundreds of things you could do for long-term health, but the first step is to master the basics in terms of your everyday routines. The general goal is to minimise the 3 types of stress in life, which are physical, chemical and emotional.

Here are our top daily goals:

Lemon Water
A Lemon water is the ideal way to start your day!

A Lemon water is the ideal way to start your day!

Start the day with a warm cup of lemon water. A good squeeze, or 1/4-1/2 of the juice of one lemon is plenty. This kick-starts your hydration for the day, boosts your immune system, helps balance your pH, stimulates digestion, and is good for your lymphatic system and skin.


Ideally for at least 30 minutes per day.

Stretch or practice yoga

Maintaining your flexibility as you age will take some effort and stretching the major muscle groups each day would be a great start. Ask for our Basic Daily Stretches handout. Adding in some yoga poses would be a bonus!


Meditation is different for everyone. For some it might be focusing and reflecting on goals and past experiences, for others it might be guided meditation. You could even expand it to your ‘me’ time, which might be spending time on your hobbies. The general intention is a clear, present and healthy mind.


Drinking enough water at each stage of your day is vital. As a guide, if you divide your body weight in kg by 30, you get the number of litres of water you should aim for each day. Once you have set your daily target, eg. 2.5L, aim to drink half of it before midday and the other half after midday. Also consider that if it’s a hot day or you’ve been physically active then you should drink more.

Get outside

Fresh air and Vitamin D from the sunshine are the main goals, but regulating hormones (particularly to do with your sleep cycles) is important too.

Vitamins and Supplements

Dietary needs may vary from person to person, but some supplements and vitamins worthwhile to the majority of us include probiotics and Omega fatty-acids. Probiotics can be in the form of fermented foods like kombucha, kefir, sauerkraut or a natural supplement from our ranges available at the practices. Omega fatty acids can be obtained from oily fish, or supplemented with fish oil, flaxseed oil, or Inca Inchi oil.


Healthy sleep should be made a priority for both your physical and mental health. Consistency is also important so having a good routine is key.

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