By following these simple guidelines, you can help ensure that you'll build a lifetime of good health from the inside out:

1. Sleep- Nothing will erode good health faster than a lack of sleep.  Get in synch with the circadian rhythm of nature by going to bed no later than ten o'clock every night and sleeping 8-9 hours in total darkness in order to maximize hormone production.

2. Wash your hands- This is one of the easiest ways of preventing the spread of infections from bacteria, parasites and viruses usually transmitted through the eyes, nose and mouth.

3. Floss your teeth- Recent studies show a correlation between gum disease and inflammation in other parts of the body.  Bacteria from the mouth can enter the blood stream where it can contribute to plaque build up in arteries, potentially leading to heart disease and/or stroke.

4. Cut down on sugar- The average North American consumes 70 kg (150 lbs) of sugar annually.  This is a major contributing factor to obesity and the development of diabetes and accelerated aging.

5. Drink more water- The human body is comprised of 70 percent water and even slight dehydration can mean a significant decline in mental and physical performance.  Water is also vital in eliminating toxins from the body that we are all exposed to on a daily basis.

6. Learn to breathe- Many people are "shallow breathers", meaning they unconsciously restrict breathing short of full lung capacity.  This robs the body of oxygen, hampering mental and physical performance, as well as detoxification.  Shallow breathing also sends signals to the brain that you are under stress, leading to feelings of anxiety and restlessness.

7. Take a walk- Walking is one of the best low-impact exercises that almost anyone can do.  It can help to burn body fat and strengthen your heart and lungs.

8. Go organic- Studies prove that organic produce is richer in vitamins, minerals, antioxidants and phytonutrients than conventional produce.  There is also less of a toxic load from pesticides, herbicides, fungicides and drugs with organically grown foods.

9. Avoid plastic- Many scientists have begun to raise the alarm over the amount of xenoestrogens in the environment.  These man made chemicals mimic estrogen in the body and may contribute to increased breast and prostate cancer rates, as well as sterility.

10. Take nutritional supplements- Because of factors such as soil erosion, shipping and storage issues; even the best diets often lack optimal nutritional values.  Taking high quality supplements can help make up for this deficit.

11. Give away free hugs- Studies show that touch has a powerfully positive effect by releasing feel good hormones, elevating mood, reducing pain, increasing resistance to stress and strengthening the immune system.

12. Enjoy the moment- Modern life can move at break neck speed.  Slowing down to live in the here and now can help keep life in perspective and alleviate excessive stress or worry.

By implementing the above recommendations into your daily routine, you'll be amazed at how simple changes can create such abundant health!