Everyone wishes to stay healthy and fit for as long as possible. With a healthy lifestyle you can do a lot for yourself. The most important factors are nutrition, exercise, relaxation and sleep, abstinence from indulgence 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 to keep your health and quality of life for a long time:
1. Right nutrition
Hardly anything is more important for maintaining health than a healthy diet. A healthy diet makes:
- at least five portions of fruit 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
- For cereal products, the best way to use the whole grain variant
- Little meat and fat, even on hidden fats in, for example, sausage and finished products
- Use salt and sugar sparingly
- Only cook food as short as necessary and with little water and fat
All this not only preserves our vital functions but also strengthens the immune system.
2. Drink enough
Water shortage harms the human organism: Since water is not only an important part of the body's cells but also the main constituent of the blood, the blood can no longer flow properly if we drink too little. The whole body gets worse care, brain power and ability to concentrate diminish. Suitable thirst quencher are water, fruit spritzer or herbal tea. The German Nutrition Society recommends daily intake of at least two liters of liquid to the adult human.
3. Regular exercise
Regular endurance sports are good for body and soul and the best way to get the body up to speed in terms of both body and body. Sport helps to strengthen the body's defenses, reduce stress symptoms and prevent cardiovascular diseases, diabetes, obesity and osteoporosis. Even brain performance in old age is positively influenced.
Any kind of physical exercise contributes to your well-being: the minimum to prevent illness is five to seven times a week for half an hour of light exercise. It is never too late to start with sports. Even those who only start when they are old will benefit almost immediately from the positive effects.
4. Lots of fresh air and light
Oxygen awakens the spirits and mobilizes the immune system. Go therefore - also in the winter - every day in the fresh air. Another positive effect when we are outside: We get more light, which also improves our mood. In daylight, the neurotransmitter serotonin is released, which brightens the mood.
Even in very bad weather, it is much brighter outside than indoors. In addition, light is important for the production of vitamin D - indispensable for strong bones.
5. Relaxation for the balance
Stress, hecticness and mental stress are a drag on the resistance; Disturbances in the balance of tension and relaxation can lead to serious mental and physical illnesses. So at the latest when stress and agitation get out of hand, it's time to back 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. Sleep enough and regularly
Sleep is a basic need that we need to satisfy just as regularly as eating and drinking. It is an indispensable basis of life and the prerequisite for development, well-being and health. During sleep, the metabolism is switched down a gear, but the repair mechanisms are working at full speed.
The immune system, digestive system, cardiovascular system, nervous system and brain need sleep to regenerate. For example, recent studies show that people who regularly sleep too little have a much higher risk of having a heart attack.
Seventh brain jogging
"To move, to bring blessings" - this saying applies not only to our bodies, but also to our brains. Because just like our muscles, the brain wants to be busy - and for a lifetime. If the gray cells are not kept going, they are degrading. Conversely, the brain can be trained like a muscle. To stay mentally fit, the gray cells need daily exercise.
8. Health risk pleasure poisons
Smoking is harmful to health and every cigarette! However, it is never too late to quit smoking - even after years of nicotine addiction it benefits your health. Thus, after 10 years of smoking cessation, the lung cancer risk is again comparable to that in non-smokers; after 15 years the risk of cardiovascular disease.
Moderate consumption of alcohol usually does not harm - enjoyed in moderation, it can have quite positive effects. But it should stay with a small glass and several non-alcoholic days a week, because there is no risk-free alcohol consumption.
9. Healthy relationships
Whether you like it or not, everyone is involved in a network of relationships. The success of interpersonal relationships is an important factor in quality of life, mental and physical health. Living and fulfilling relationships - these begin with a healthy relationship to oneself and to life.
10. Yes to life
People with a positive attitude to life usually have better mental coping strategies. They exert less stress and thus spare their defenses. In addition, people who are positively attuned can laugh better about themselves and thereby show their sovereignty and serenity.
Openness, for example in exchange with people with different experiences and lifestyles, helps to stay flexible. Because who is trapped in constantly repeating patterns of life limits his experience. And takes the chance to keep his brain active.