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The Complete Guide To 
Achieving 
Superior 
Health 
What To Eat And Drink And Who To Love The Most 
Good Health Powered By
The Complete Guide To 
Achieving Superior Health 
Achieving superior health is not beyond your 
reach. You might not be aware but we are 
almost all programmed to live long. But the 
quality of that ‘long’ depends greatly on how 
we live, what we eat and drink. The promise of 
living more than a 100 years in good health 
seems pretty appealing to me, especially that 
the ways to achieve it are not that 
Good Health Powered By 
complicated.
bottoms up. 
It turns out that the moderate drinkers have decreased risk of 
mortality compared to non-drinkers. So drink up. Providing of course 
you feel like it and you are an adult as the study proved that among 
older adults moderate drinkers actually have a lower risk of mortality 
compared to those who abstain from drinking altogether. Moderate 
consumption may mean having a glass of Merlot with dinner. 
Wishing You Good Health
enjoy your coffee. 
Recent studies suggest coffee can actually protect women 
against heart disease and other ailments. Other recent studies 
show that even decaf can be beneficial to your liver and help 
protect you from diabetes. Women who drink 2-3 cups of coffee 
a day are 25% less likely to die from heart disease compared to 
those who don’t drink coffee. 
Wishing You Good Health
love chocolate. 
But not too much. It turns out that only those who eat moderate 
amount of chocolate live longer compared to those who eat it 
more than three times a week and those who do not eat 
chocolate at all. 
Wishing You Good Health
love garlic. 
Garlic might not be as delicious as chocolate is but it surely has 
some superpowers. Garlic and the vegetable family it comes 
from has been known for many health benefits. It lowers blood 
pressure and improves circulation. It also boosts your immune 
system while helping to regulate blood-sugar levels at the same 
time. So load up on it to live longer! 
Wishing You Good Health
love your mum. 
It turns out that people who have close relationships with their 
mum have a dramatically smaller risk of disease by midlife. It 
turns out that 91% of people who weren’t close to their mum 
developed a serious disease by midlife compared to 45% of those 
who had a close relationship with their mum. 
Wishing You Good Health
don’t start school 
to early. 
The recent study shows that starting school too early can lead to 
increased risk of mortality. It turns out that starting formal 
schooling before the age of six is a risk factor, so school (at least 
formal education) can wait a bit. 
Wishing You Good Health
develop a strong 
handshake. 
It may sound weird but grip strength is a suggested indicator of 
longer life. People with greater physical capabilities are likely to 
live longer. In one group of studies actually, those with a weak 
handshake were between 2 and 3 times more likely to die during 
the period of study. 
Wishing You Good Health
move to the 
country. 
If you want to live longer it’s best to leave the concrete jungle. 
According to the Office for National Statistics (UK), people who 
live in rural areas typically live longer than people who live in 
cities. In Somerset women’s average life expectancy is 84 years 
while in Manchester it is only 76 years. 
Wishing You Good Health
choose the right 
spouse. 
Not only does companionship have links to a longer life over time 
but who you choose to marry also makes a difference. You 
should wed wisely as longevity is an inherited phenotype across 
three generations. Choosing a spouse whose grandparents are 
still alive can help your children live longer. Plus a strong and 
healthy relationship is linked with general longevity. 
Wishing You Good Health
own a pet. 
Pets heal the heart. It is a studied fact that survival rates for 
heart-attack victims are 12% higher for those who own a pet 
than for those who don’t. Owning a pet decreases loneliness, 
limits depression, encourages laughter and prompts exercise. 
Wishing You Good Health
be optimistic. 
It pays off to be positive and think happy thoughts. People with a positive 
outlook are usually less stressed and more capable to deal with life’s 
challenges. That positive outlook is also linked with decreased mortality 
risk. Optimistic people live about 12 years longer than the pessimists. 
Wishing You Good Health
go to the dentist. 
Do not only go to visit your dentist regularly, but listen to his 
words! Floss everyday and brush your teeth regularly as poor 
dental care has been linked to many serious illnesses later in 
life, including heart disease. Bacteria that live in the mouth can 
cause a person’s arteries to swell and can lead to greater risk of 
Wishing You Good Health 
heart disease.
meditate more. 
Did you know that 15 minutes of mindful meditation can produce 
a much more relaxed state of mind that one hour of deep sleep? 
So free your mind with meditation – a powerful healing tool for 
stress, which can lead to increased risk of disease later in life. 
Wishing You Good Health
have more plants. 
Plants are well known for removing air pollutants which are 
responsible for more than 1,6 million heaths each year. It is well 
known that certain indoor plants can significantly improve the 
quality of indoor air. Best plants to do the job are English Ivy, 
Asparagus Fern and Purple Waffle Plant. 
Wishing You Good Health
get up every hour. 
Do not sit too much! Sitting can actually kill you. The average 
person should take roughly 10000 steps a day. Taking fewer is 
increasing your risk of heart disease and other ailments. People 
who sit for 4 hours a day outside of work have a 50% greater risk 
of dying than those who sit less than 2 hours a day. 
Wishing You Good Health
take it easy. 
Chill out and just relax. Letting stress go is one good way to live a 
longer and healthier life. Anger is typically linked to high blood 
pressure and can cause increased risk of certain ailments. 
Actually men with the highest level of anger in response to stress 
are three times more likely to develop a premature heart 
Wishing You Good Health 
disease.
that was 
The Complete Guide To 
Achieving Superior Health 
To make sure you don’t miss the next post in our series on productivity 
simply sign up to our newsletter to get updates and hot tips straight to 
your mailbox. And do not worry we only send good stuff to our friends. We 
do not spam! We hate that, too. 
sign up to 
newsletter 
Wishing You Good Health
How about great 
espresso at your home? 
Sign up on our website and be the 
first to taste organic Nespresso®* 
compatible coffee capsules. 
Sign up today and claim great offers** 
CLICK TO CLAIM YOUR OFFER TODAY 
* The brand is not owned by Caffè Vergnano SpA or its associated companies. 
** Promotion available in Australia only
Photo credits 
photo credit: Digimist via photopin cc photo credit: Khánh 
Hmoong via photopin cc photo credit: arbyreed via 
photopin cc photo credit: Muffet via photopin cc photo 
credit: Chris JL via photopin cc photo credit: Pierre 
Lognoul via photopin cc photo credit: Helena Eriksson via 
photopin cc photo credit: Massmo Relsig via photopin cc 
photo credit: .craig via photopin cc photo credit: ToniVC 
via photopin cc photo credit: Finizio via photopin cc photo 
credit: campra via photopin cc photo credit: Genista via 
photopin cc photo credit: Jiuck via photopin cc photo 
credit: anieto2k via photopin cc

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Complete Guide to Achieving Superior Health

  • 1. The Complete Guide To Achieving Superior Health What To Eat And Drink And Who To Love The Most Good Health Powered By
  • 2. The Complete Guide To Achieving Superior Health Achieving superior health is not beyond your reach. You might not be aware but we are almost all programmed to live long. But the quality of that ‘long’ depends greatly on how we live, what we eat and drink. The promise of living more than a 100 years in good health seems pretty appealing to me, especially that the ways to achieve it are not that Good Health Powered By complicated.
  • 3. bottoms up. It turns out that the moderate drinkers have decreased risk of mortality compared to non-drinkers. So drink up. Providing of course you feel like it and you are an adult as the study proved that among older adults moderate drinkers actually have a lower risk of mortality compared to those who abstain from drinking altogether. Moderate consumption may mean having a glass of Merlot with dinner. Wishing You Good Health
  • 4. enjoy your coffee. Recent studies suggest coffee can actually protect women against heart disease and other ailments. Other recent studies show that even decaf can be beneficial to your liver and help protect you from diabetes. Women who drink 2-3 cups of coffee a day are 25% less likely to die from heart disease compared to those who don’t drink coffee. Wishing You Good Health
  • 5. love chocolate. But not too much. It turns out that only those who eat moderate amount of chocolate live longer compared to those who eat it more than three times a week and those who do not eat chocolate at all. Wishing You Good Health
  • 6. love garlic. Garlic might not be as delicious as chocolate is but it surely has some superpowers. Garlic and the vegetable family it comes from has been known for many health benefits. It lowers blood pressure and improves circulation. It also boosts your immune system while helping to regulate blood-sugar levels at the same time. So load up on it to live longer! Wishing You Good Health
  • 7. love your mum. It turns out that people who have close relationships with their mum have a dramatically smaller risk of disease by midlife. It turns out that 91% of people who weren’t close to their mum developed a serious disease by midlife compared to 45% of those who had a close relationship with their mum. Wishing You Good Health
  • 8. don’t start school to early. The recent study shows that starting school too early can lead to increased risk of mortality. It turns out that starting formal schooling before the age of six is a risk factor, so school (at least formal education) can wait a bit. Wishing You Good Health
  • 9. develop a strong handshake. It may sound weird but grip strength is a suggested indicator of longer life. People with greater physical capabilities are likely to live longer. In one group of studies actually, those with a weak handshake were between 2 and 3 times more likely to die during the period of study. Wishing You Good Health
  • 10. move to the country. If you want to live longer it’s best to leave the concrete jungle. According to the Office for National Statistics (UK), people who live in rural areas typically live longer than people who live in cities. In Somerset women’s average life expectancy is 84 years while in Manchester it is only 76 years. Wishing You Good Health
  • 11. choose the right spouse. Not only does companionship have links to a longer life over time but who you choose to marry also makes a difference. You should wed wisely as longevity is an inherited phenotype across three generations. Choosing a spouse whose grandparents are still alive can help your children live longer. Plus a strong and healthy relationship is linked with general longevity. Wishing You Good Health
  • 12. own a pet. Pets heal the heart. It is a studied fact that survival rates for heart-attack victims are 12% higher for those who own a pet than for those who don’t. Owning a pet decreases loneliness, limits depression, encourages laughter and prompts exercise. Wishing You Good Health
  • 13. be optimistic. It pays off to be positive and think happy thoughts. People with a positive outlook are usually less stressed and more capable to deal with life’s challenges. That positive outlook is also linked with decreased mortality risk. Optimistic people live about 12 years longer than the pessimists. Wishing You Good Health
  • 14. go to the dentist. Do not only go to visit your dentist regularly, but listen to his words! Floss everyday and brush your teeth regularly as poor dental care has been linked to many serious illnesses later in life, including heart disease. Bacteria that live in the mouth can cause a person’s arteries to swell and can lead to greater risk of Wishing You Good Health heart disease.
  • 15. meditate more. Did you know that 15 minutes of mindful meditation can produce a much more relaxed state of mind that one hour of deep sleep? So free your mind with meditation – a powerful healing tool for stress, which can lead to increased risk of disease later in life. Wishing You Good Health
  • 16. have more plants. Plants are well known for removing air pollutants which are responsible for more than 1,6 million heaths each year. It is well known that certain indoor plants can significantly improve the quality of indoor air. Best plants to do the job are English Ivy, Asparagus Fern and Purple Waffle Plant. Wishing You Good Health
  • 17. get up every hour. Do not sit too much! Sitting can actually kill you. The average person should take roughly 10000 steps a day. Taking fewer is increasing your risk of heart disease and other ailments. People who sit for 4 hours a day outside of work have a 50% greater risk of dying than those who sit less than 2 hours a day. Wishing You Good Health
  • 18. take it easy. Chill out and just relax. Letting stress go is one good way to live a longer and healthier life. Anger is typically linked to high blood pressure and can cause increased risk of certain ailments. Actually men with the highest level of anger in response to stress are three times more likely to develop a premature heart Wishing You Good Health disease.
  • 19. that was The Complete Guide To Achieving Superior Health To make sure you don’t miss the next post in our series on productivity simply sign up to our newsletter to get updates and hot tips straight to your mailbox. And do not worry we only send good stuff to our friends. We do not spam! We hate that, too. sign up to newsletter Wishing You Good Health
  • 20. How about great espresso at your home? Sign up on our website and be the first to taste organic Nespresso®* compatible coffee capsules. Sign up today and claim great offers** CLICK TO CLAIM YOUR OFFER TODAY * The brand is not owned by Caffè Vergnano SpA or its associated companies. ** Promotion available in Australia only
  • 21. Photo credits photo credit: Digimist via photopin cc photo credit: Khánh Hmoong via photopin cc photo credit: arbyreed via photopin cc photo credit: Muffet via photopin cc photo credit: Chris JL via photopin cc photo credit: Pierre Lognoul via photopin cc photo credit: Helena Eriksson via photopin cc photo credit: Massmo Relsig via photopin cc photo credit: .craig via photopin cc photo credit: ToniVC via photopin cc photo credit: Finizio via photopin cc photo credit: campra via photopin cc photo credit: Genista via photopin cc photo credit: Jiuck via photopin cc photo credit: anieto2k via photopin cc