Everyone wishes to stay healthy and fit for as long as possible. With a healthy lifestyle, you can do a lot yourself. The most important factors are diet, exercise, relaxation and sleep, avoidance of pleasure poisons and a positive attitude towards life.
A conscious lifestyle increases your chances of staying fit into old age. Here are 10 important tips what you can do yourself to maintain your health and quality of life for a long time:
Hardly anything is more important for maintaining good health than a healthy diet. A healthy diet is important:
- at least five servings of fruit and vegetables a day, ideally raw, in all colors and types
- Dairy products like yogurt and cheese every day
- Fish once or twice a week
- lots of vegetable oils and carbohydrates, including plenty of legumes
- When it comes to cereal products, it is best to use the whole grain variant
- Little meat and fat, also pay attention to hidden fats in, for example, sausage and ready-made products
- Use salt and sugar sparingly
- Only cook food as briefly as necessary and with little water and fat
All of this not only preserves our vital functions, but also strengthens the immune system.
Lack of water damages 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 poorly supplied, brain performance and the ability to concentrate decline. Suitable thirst quenchers are water, fruit spritzers or herbal tea. The German Nutrition Society recommends that adults consume at least two liters of liquid daily.
Regular endurance sport is good for body and soul and the best method to get the body in shape and revitalize the organism. Sport helps to strengthen the body’s defenses, reduces stress symptoms and prevents cardiovascular diseases, diabetes, obesity and osteoporosis. Even brain performance in old age is positively influenced.
Every kind of physical activity contributes to your well-being: The minimum to prevent illness is half an hour of light movement five to seven times a week. It is never too late to start exercising. Even those who only start in old age benefit almost immediately from the positive effects.
Lots of fresh air and light
Oxygen awakens the spirits and mobilizes the immune system. So go out into the fresh air every day – even in winter. 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 in closed rooms. Light is also important for the production of vitamin D – essential for strong bones.
Relaxation for balance
Stress, hectic pace and psychological strain drain your resilience; Disturbances in the balance of tension and relaxation can lead to serious mental and physical illnesses. So at the latest when stress and agitation take over, it is time to shift down a gear.
Relaxation techniques such as training, progressive muscle relaxation according to yoga can help to find balance and serenity again.
Get enough and regular sleep
Sleep is a basic need that we have to satisfy just 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 is shifted down a gear, on the other hand, the repair mechanisms work at full speed.
The immune system, digestion, cardiovascular system, nervous system, and brain all need sleep to regenerate. For example, recent studies show that people who regularly sleep too little have a much higher risk of a heart attack.
Doing a lot of brain jogging
“Move, bring blessings” – this saying applies not only to our body, but also to our brain. Because just like our muscles, the brain also wants to be busy – for a lifetime. If the gray cells are not kept on their toes, they break down. Conversely, the brain can be trained like a muscle. In order to stay mentally fit, the gray cells need daily training.
Health risk of stimulants
Smoking is harmful to your health, and every cigarette! However, it is never too late to quit smoking – your health benefits even after years of nicotine addiction. 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 diseases.
Moderate alcohol consumption usually does no harm – consumed in moderation can definitely have positive effects. But it should stick with a small glass and several alcohol-free days per week, because there is no risk-free alcohol consumption.
Like it or not, everyone is part of a network of relationships. The success of interpersonal relationships is an important factor for quality of life and mental and physical health. Living and fulfilling relationships – these start with a healthy relationship with yourself and with life.
Yes to life
People with a positive outlook on life tend to have better mental coping skills. You expose yourself to less stress and thus protect your immune system. In addition, positive-minded people can laugh better at themselves and thus show sovereignty and serenity.
Openness, for example in exchanging ideas with people with different experiences and lifestyles, helps to remain flexible. Because those who are caught in constantly repeating life patterns limit their possibilities of experience. And takes the chance to keep his brain active.