I thought I would use my last column of this year to sum up what I believe are the top ten most important things we can do to cultivate health.

We can certainly say that the last fifty years have brought an amazing amount of technology and labour-saving gadgetry. However, in contrast to the popular belief that technological advances would make our lives easier with more spare time, the average amount of leisure time has actually decreased! Although economic demands and the sheer complexity of modern day life can make it difficult, I think for the sake of our health we all need to slow down. You often hear people complain of not having time for breakfast. How can we expect good health if we cannot even take time out to properly chew and enjoy our meals? Instead of endless socialising or catching up on work this holiday season, I encourage everyone to take time to relax.

1. Breathe well. From a survival perspective, oxygen is far more important than food and liquid. In comparison to thirty days without food, and five or six days without liquid, you will live only three to four minutes without oxygen. As the quality of oxygen declines in industrialised areas and rainforests are destroyed we are all being affected. This is why now more than ever it is important to improve the quality of your air. Include plenty of plants in your home and office which oxygenate the air. Open your windows and allow fresh air in, especially while you sleep. Not only the quality but also the quantity of air is vital to good health. Breathe deeply into your abdomen not from your upper chest. Deep breathing not only oxygenates the blood and our physical system but also leaves us feeling mentally refreshed. Shallow breathing on the other hand, leaves us feeling tired, depressed and easily upset.

2. Drink a large glass of warm water right after you get up in the morning.

Water when taken on an empty stomach cleanses the bowels. One tablespoon of apple cider vinegar and one teaspoon of honey can be added as a digestive tonic. In general, make sure you get an adequate supply of good quality water.

Dehydration plays a key role in elimination ailments like chronic constipation, urinary tract infections, haemorrhoids, varicose veins, kidney stones and degenerative diseases like arthritis.

3. Have a good breakfast. Your granny was right to make sure you had a warm bowl of porridge before you left the house in the morning. As the saying goes, `Eat breakfast like a king and dinner like a pauper'.

4. Fast periodically to renew yourself. You can fast on everything from brown rice to fresh juices. Refraining from eating minimises the work done by the digestive organs, including the stomach, intestines, pancreas, gallbladder and liver. Each cell has the opportunity to catch up on its work, repair itself and dump its waste for the garbage pickup. If you have an existing medical condition or are inexperienced at fasting seek advice from a qualified healthcare practitioner.

5. Laugh. Laughter truly is the best medicine. When you laugh you actually stimulates your thymus gland boosting your immune system. Don't forget to laugh at yourself - I have a great magnet on my fridge that reads, `angels can fly because they take themselves lightly'. Cultivate optimism and positive thoughts.

6. Meditate. Meditation can be broadly defined as any activity that keeps the attention focused in the present. When the mind is calm and focused in the present, it is neither reacting to memories from the past nor being preoccupied with plans for the future, two major sources of chronic stress known to impact health. Just a few minutes each day can improve your health dramatically. There are books available on meditation and also teachers that can help you learn. The most important thing when meditating is that you are comfortable. You do not need to sit cross legged on the floor to meditate, if you back is sore lay down and meditate. The main thing is that you practice.

7. Eat Pure food. Try to eat organic meats and foods whenever possible.

Eliminate food additives particularly preservatives, artificial flavours and colours. Eat a variety of fresh, seasonal foods. Cut back on fats and sugars -- two of our worst enemies. We can also extend our diet to cover what we read, talk about, and generally bring into our lives.

8. Exercise. Lack of activity weakens you. Physical activity is important to promote good circulation and energy flow and strengthen your organs and bones.

The body is the physical foundation of your life. You feel better, think better and act better when your physical energy is good. Exercise should be gentle and include stretching.

9. Forgive. Forgiveness releases resentment or hate and opens the way for healing in mind, body and spirit. Don't forget to forgive yourself when you make mistakes.

10. Sleep well. A good night's sleep is necessary for good health and happiness. In general you should retire around ten o'clock and rise around six o'clock. In the winter you can rise later. Don't carry emotions and mental activity with you to sleep; stop watching TV, working, loud activities, etc., at least one hour before you go to bed. Avoid tea, caffeine and chocolate in the late afternoon. If you have trouble falling asleep massage your feet. You can do it laying in bed, using the right foot to massage the left and then the left to massage the right. Do the front and back of the feet in a relaxed manner. Remember tomorrow is a new day, just as you cannot change the past, worrying will not help you tomorrow. What will help is getting a good night's sleep.

Merry Christmas to all and to all a good night.