Everyone wishes to stay healthy and fit for as long as possible. With a healthy lifestyle, you can contribute a lot to it yourself. The most important factors are diet, exercise, relaxation and sleep, refraining from indulgence toxins and a positive attitude towards life. A conscious lifestyle increases your chances of staying fit into old age. Here are 10 important tips on what you can do yourself to maintain your health and quality of life for a long time:
1. proper nutrition
Few things are more important for maintaining good health than a healthy diet. A healthy diet makes up:
- At least five servings of fruits and vegetables a day, preferably raw, in all colors and varieties.
- Dairy products such as yogurt and cheese daily
- Fish once or twice a week
- Many vegetable oils and carbohydrates, including plenty of legumes.
- In cereal products best to reach for the whole grain variety
- Little meat and fat, also pay attention to hidden fats in, for example, sausage and convenience foods
- Use salt and sugar sparingly
- Cook food only as short as necessary and with little water and fat
All this not only maintains our vital functions, but also strengthens the immune system.
2. drink enough
Lack of water harms the human organism: since water is not only an important part of the body’s cells, but also the main component of the blood, the blood can no longer flow properly if we drink too little. The entire body is less well supplied, brain performance and the ability to concentrate decline. Suitable thirst quenchers are water, fruit spritzer or herbal tea. The German Society for Nutrition recommends that adults consume at least two liters of fluid daily.
3. regular exercise
Regular endurance sports are good for body and soul and the best way to get the body in shape and the organism going. Sports help strengthen the body’s defenses, lower stress symptoms and prevent cardiovascular disease, diabetes, obesity and osteoporosis. Even brain performance in old age is positively influenced. Any kind of physical activity contributes to your well-being: The minimum to prevent diseases is half an hour of light movements five to seven times a week. At the same time, it is never too late to start exercising. Even those who only start at an older age benefit from the positive effects practically immediately.
4. plenty of fresh air and light
Oxygen awakens the spirits and mobilizes the body’s defenses. Therefore, go – even in winter – every day to the fresh air. Further positive effect, if we are outside: We get more light, which also improves our mood. Daylight releases the nerve messenger serotonin, which brightens our mood. Even when the weather is really bad, it’s much brighter outside than indoors. In addition, light is important for the production of vitamin D – essential for strong bones.
5. relaxation for balance
Stress, rushing and mental strain drain our resilience; disturbances in the balance of tension and relaxation can lead to serious mental and physical illnesses. So at the latest when stress and rushing get out of hand, it’s time to shift down a gear. Relaxation techniques such as autogenic training, progressive muscle relaxation according to Jacobsen or yoga can help to regain balance and serenity.
6. get enough and regular sleep
Sleep is a basic need that we must satisfy as regularly as eating and drinking. It is an indispensable basis for life and the prerequisite for development, well-being and health. During sleep, the metabolism shifts down a gear, while the repair mechanisms work at full speed. The immune system, digestion, cardiovascular system, nervous system and brain need sleep to regenerate. For example, recent studies show that people who regularly get too little sleep have a multiple increased risk of heart attack.
7. active brain jogging
“To exercise brings blessings” – this saying applies not only to our bodies, but also to our brains. Because just like our muscles, the brain wants to be kept busy – for life. If the gray cells are not kept on their toes, they degenerate. Conversely, the brain can be trained like a muscle.To stay mentally fit, the gray cells need daily training.
8. health risk stimulant toxins
Smoking is harmful to health, and every cigarette is! However, it’s never too late to quit smoking – even after years of nicotine addiction, it benefits your health. For example, after 10 years of quitting smoking, the risk of lung cancer is again comparable to that of non-smokers; after 15 years, the risk of cardiovascular disease. Moderate alcohol consumption generally does no harm – enjoyed in moderation, it can certainly have positive effects. However, it should remain with a small glass and several alcohol-free days per week, because a risk-free alcohol consumption does not exist.
9. healthy relationships
Whether you like it or not, everyone is involved in a web of relationships. The success of interpersonal relationships is an important factor in quality of life, mental and physical health. Vibrant and fulfilling relationships – these begin with a healthy relationship with oneself and with life.
10. yes to life
People with a positive outlook on life tend to have better mental coping strategies. They expose themselves to less stress and thus conserve their defenses. In addition, people with a positive attitude are better able to laugh at themselves and thus show sovereignty and composure. Openness, for example in exchanges with people with different experiences and lifestyles, helps people remain flexible. Because those who are trapped in constantly repeating patterns of life limit their opportunities for experience. And deprives himself of the chance to let his brain remain active.
