3. 1. Eat healthy Eat at least 5 times a day having snacks with fruits or vegetables. Limit foods and drinks high in calories, sugar, salt and fat. Try to reduce the consumption of red meat in favour of white meat such as chicken or turkey. Eat fish 2 or 3 times a week. If frying, use a vegetable oil such as sunflower or olive. Not add too much salt to your dishes. Drink at least 1.5 litres of water per day. Don’t skip breakfast: it is the most important meal of the day.

4. 2. Not smoke...... Or if you do it, quit: it will be the first good thing you can do to start having a healthy life. It will decrease the chances of heart attack and stroke. It will help your lungs work properly. Your circulation will improve decreasing the possibilities of having blood problems. Walking will become easier: shortness of breath will decrease and you will have to stop less to take a breath. The risk of lung cancer and of those cancers related to smoke will decline You will live longer and you will surely live better.

5. 3. Do regular physical activities

6. 4. Don’t drink too much alcohol You do not have to be an alcoholic to have alcohol- related problems; it is enough to regularly drink more then the recommended levels for some years. Health problems can emerge also after a few years, not immediately. Liver problems, high blood pressure, reduced fertility, increased risk of cancers, heart attack are only some of the problems related to alcohol abuse A reduced supply of alcohol will have effects on heart, immune system, mood, sleep and behaviour.

7. It is important to sleep at least 7 to 8 hours each night. The benefits of a good night’s sleep can be:  Reduced possibilities of getting sick.  It will be easier to stay at a healthy weight  Decrease of risk of high blood pressure and diabetes.  Think more clearly and make better decisions, thanks to an empowerment of brainpower and mood  Avoid injuries (sleepy drivers cause thousands of car crashes every year). 5. Try to sleep enough

8. 6. Remember good hygiene Both for you and for people around you...

9. 7. Avoid junk food Junk food has no nutritional value; otherwise it is high in calories and can be dangerous for health. The good taste of junk food comes from hydrogenated fats; these fats lead to obesity, atherosclerosis, hypertension, diabetes and heart diseases. Studies have shown that frequent consumption of this kind of food can lead to addiction.

10. 8. Manage stress Identify the sources of stress in your life to start react: Avoid unnecessary stress Manage your time the best Express your feelings instead of holding back Try to adapt to the stressful factors Do not try to control everything Save some time for yourself Always try to have fun

11. 9. Stay socially active Researches have discovered that friendship helps live longer and better Loneliness is considered the “hidden killer” for the elderly Act to be socially active in tasks that stimulate mind and body: these will reduce the risk of Alzheimer Being socially active helps your health

12. 10. Train your brain Being engage in mentally active situation reduce the risk of developing dementia. Try to learn something new every day. Challenge yourself in brain training games (puzzles, crosswords, Sudoku, etc...). Remember that dark chocolate helps your memory: eating chocolate produces dopamine that helps you learn faster and remember better. Repetition is the best way to remember