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 yourself to keep your health and quality of life for a long time:
1. Proper nutrition
Hardly anything is more important for the maintenance of health than a healthy diet. A healthy diet makes:
- 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
- For cereal products, the best way to reach the wholegrain 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 a 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 entire body is poorly cared for, 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 huma
3 Regular exercise
Regular endurance sport is 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 benefit from the positive effects almost immediately.
4. Lots of fresh air and light
Oxygen awakens the spirits and mobilizes the immune system. Therefore – even in winter – go out into the fresh air every day. Another positive effect when we are outside: We get more light, which also improves our mood. In daylight, in fact, 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 rushing get out of hand, it’s time to back down a gear.
Relaxation techniques such as autogenic training, the Jacobsen progressive muscle relaxation 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.
7. 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 also wants to be busy – 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.