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Sleep is our opportunity to rest, rebuild, cleanse and recharge and experts say that we need at least 8 hours of quality sleep starting at 10pm or earlier.

If you get less than 6 hours sleep a night this can increase your chances of becoming seriously ill, becoming overweight, depressed, suffering from diabetes or cancer.

On the other hand, if you put effort into getting good sleep you will be repaid in many ways. Good quality sleep is anti-ageing, boosts the immune system, improves your ability to learn, aids in weight loss, produces happy hormones, promotes liver function and reduces your risk of heart disease, cancer and diabetes.

12 tips to improve your sleep:

  • Develop a new nightly ritual and stick to it for 6 weeks
  • Consider the senses
  • Sight – dim lights, no computer screens, no violent TV, positive reading material
  • Touch – pajamas, sheets, ideal temperature, hot bath
  • Smell – aromatherapy
  • Hearing – play music or visualisation CD
  • Mind – pranayama or meditation
  • Do high intensity yang exercise in the morning
  • Do low intensity yin exercise after work to avoid adrenalin response
  • Consider adrenal support
  • Take EFA’s (essential fatty acids like the Bestow Beauty Oil), zinc and magnesium
  • Avoid alcohol and drinks close to bed


  1. By adhering to the ‘time for me’ recommendations in ‘The Perfect Day’ we can actively work towards maintaining positive and active interests in our own lives.
  2. Improve your blood’s oxygenation and circulation with deep breathing exercises. Try holding your breath for ten seconds every half hour. Inhale and hold for ten seconds, then place your tongue on the roof of your mouth where your teeth meet your gums and release the air slowly.
  3. It is important to keep your bowels clean as this is crucial for warding of degenerative diseases and slowing the ageing process. Get extra fibre by eating plenty of fresh vegetables, whole grains, bran and oats. Also maintain adequate hydration by consuming 6-8 glasses of water a day.
  4. Learn how to relax. Keep active and be enthusiastic about life. By keeping up your appearance, exercising every day and being involved in hobbies and other activities you can keep your mind active and more restful.
  5. Allow yourself sufficient sleep because proper sleep is very important. See the ‘Power Nap’ and ‘Lights out Practice’ section of ‘The Perfect Day’ for tips and helpful suggestions. Extreme exhaustion can cause free radical damage so it does not work in your favour to neglect yourself and allow yourself to become run down or over burdened.
  6. Always wear a broad brimmed hat and sunglasses when out in the sun between 10am – 4pm to protect your skin and eyes from the UV rays from the sun. If you are requiring a sunscreen try a mineral based sunscreen lotion.
  7. Try to have a few days a week where you limit your exposure to environmental stresses. Give the computer and mobile phone a rest, turn off the television and avoid microwave use. These environmental stresses have been associated with an increase in formation of free radicals within the body.

Read another 10 anti-ageing action steps here >>


  1. Eat a balanced diet that includes raw vegetables, fruits, grains, seeds, nuts and quality protein such as fish and soy foods. Consume less animal protein. Include in your diet extra portions of broccoli, cabbage, cauliflower, fish, fruits, green apples, whole grains, nuts, oats, seeds and soy beans.
  2. Avoid eating processed foods when possible – fresh is best!
  3. A low calorie diet is best for maintaining good health as you age. Try to eat only when you are hungry and consume foods that are fresh and cooked in a fashion that maintains their nutritional content.
  4. Frying food causes free radical damage to occur so best to avoid this method of cooking. Also avoid cooking with margarine as it contains Trans fatty acids which are carcinogenic (cancer causing) in nature.
  5. Where possible eat organic to avoid exposure to pesticides and herbicides which can cause free radical formation in excess.
  6. An occasional glass of red wine is good for the heart but limit your alcohol consumption otherwise.
  7. Reduce your intake of salt and saturated fats.
  8. Avoid caffeine, red meat, white flour, white sugar, chemical food additives, pesticides and tap water.
  9. Get regular exercise. Exercise is most important in slowing the ageing process because it increases the amount of oxygen available to body tissues, a key determinant of energy and stamina. Brisk walking and stretching exercises are good as is swimming because it provides a low impact exercise and exerts no ‘wear and tear’ pressure on the joints. No matter how old you are – whether you are thirty or ninety – you can re-build muscle. Isn’t that exciting!
  10. Maintain an active interest in life and avoid STRESS when possible. Stress has a detrimental effect on your emotional, mental, spiritual and PHYSICAL body and has been associated with the formation of free radicals within the body. Science has found that brain cells do not die as we age if we keep our minds active. Hobbies, reading and acquiring new skills exercise the brain and help prevent memory loss.

Read another 7 anti-ageing action steps here >>


Omega 3 is often touted as the skin EFA (Essential Fatty Acid) but the reality is that Omega 6 that is vital for the skin to produce ceramide 1 linoleate. Ceramide 1 linoleate is the most important ceramide but unfortunately its levels in the skin decrease in the winter and as we age. So a good solution to this is to boost our omega 6 intake during winter and as we get older. The Bestow Beauty Oil will do this for you if you take it everyday mixed into food.

EFA’s like omega 3 and 6 also reduce skin inflammation and ease dry skin problems like eczema and psoriasis that leave the skin more vulnerable to wrinkling and premature ageing.