10 tips for a healthy and long life
Everyone wants to stay healthy and fit as long as possible. With a healthy lifestyle, you can help yourself. The most important factors are diet, exercise, relaxation and sleep, renouncing pleasure poisons and a positive life setting. A conscious lifestyle increases your chances of staying fit until old age. Here are 10 important tips on what you can do to maintain your health and quality of life for a long time:
1. Proper nutrition
Hardly anything is more important for maintaining health than a healthy diet. At least five portions of fruit and vegetables a day, preferably raw, in all colors and varieties. Little meat , many vegetable carbohydrates, abundant pulses, low-fat dairy products and low fat – this not only preserves our vital functions, but also strengthens the immune system.
2. Sufficient drinking
Water deficiency 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 not flow properly if we drink too little. The entire body is poorly supplied, brain performance and concentration are reduced. Suitable thirst extinguishers are water, fruit scourge or herbal tea . The German Society of Nutrition recommends to the adult person a daily intake of at least two liters of liquid.
3. Regular movement
Regular endurance sport is good for body and soul and the best way to get the body in shape and the organism on tour. Sport helps to strengthen the body’s defenses, reduce stress symptoms and prevent cardiovascular disease, diabetes , obesity and osteoporosis. Even the brain performance in old age is positively influenced.
Every kind of physical exercise contributes to your well-being: the minimum to prevent diseases is half an hour easy movements 5-7 times a week. It is never too late to start with sports. Even those who are only beginning to grow in age almost immediately benefit from the positive effects.
4. Lots of fresh air and light
Oxygen arouses the spirits of life and mobilizes the defenses. Therefore, even in winter, you should get fresh air every day. Another positive effect when we are outside is that we get more light, which also improves our mood. In daylight, the nerve agent serotonin is released, which lightens the mood. Even in very bad weather , it is much brighter outside than in enclosed spaces. In addition, light is important for the production of vitamin D – essential for strong bones.
5. Relaxation for the compensation
Stress, hustle and bustle are a source of resistance; Disturbances in the balance of tension and relaxation can lead to serious mental and physical disorders. So at the latest when stress and agitation take over, it’s time to switch back a gear. Relaxation techniques such as autogenous training, progressive muscle relaxation according to Jacobsen or yoga can help to find balance and serenity again.
6. Enough and regular sleeping
Sleep is a basic necessity, which we must satisfy as regularly as eating and drinking. It is an indispensable basis for life and the precondition for development, well-being and health. During sleep, the metabolism is downshifted, while the repair mechanisms work on high-speed trips.
The immune system, digestion, the cardiovascular system, the nervous system, and the brain need sleep to regenerate. For example, recent studies show that people who sleep too little regularly have a frequently increased risk of a heart attack .
7. Nervous brain jogging
“A rain, a blessing” – this saying applies not only to our body, but also to our brain. For 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 degrade. Conversely, the brain can be trained like a muscle. To stay mentally fit, the gray cells need daily training.
8. Health risk Pleasure toxins
Smoking is harmful to health and every cigarette! However, never is too late to quit smoking – even after years of nicotine addiction, it will benefit your health. After 10 years of smoking, the risk of lung cancer is comparable to that of non-smokers; After 15 years the risk of cardiovascular disease.
Moderate alcohol consumption generally does not harm – in moderation, it can have quite positive effects. But it should be with a small glass and several alcohol-free days per week, because there is no risk-free alcohol consumption.
9. Healthy relationships
Whether you want it or not, everyone is involved in a network of relationships. The success of interpersonal relationships is an important factor in the quality of life, the mental and physical health. Living and fulfilled relationships begin with a healthy relationship to oneself and to life.
10. Yes to life
People with a positive attitude to life generally have better psychological coping strategies. They are less stressful and thus protect their defenses. In addition, positive-minded people can laugh better about themselves and thus show sovereignty and serenity.
Openness, eg in exchange with people with different experiences and lifestyles, helps to remain flexible. For those who are trapped in constantly repeated life-patterns, limit their possibilities of experience. And takes the chance to keep his brain busy.