To live a long, healthy, and carefree life as possible – that’s what we all want. Genes play a crucial role here, but so do our lifestyle. Diet, exercise, relaxation, and sleep form the four pillars that can positively influence our health. So if you want to do something good for yourself, you should pay special attention to them.
Healthy lifestyle through healthy eating
Food is one of the healthiest diets in the world. Not surprisingly, it is not that different from eating habits. Which originally came from lots of vegetables, fruit and legumes, nuts and seeds, virgin olive oil, few dairy products, and preferably white meat.
The Nutrition Society recommends:
Eat enough fruits and vegetables.
Use vegetable oils instead of butter.
Do not eat much meat (rather light meat than red meat).
Incorporate legumes (red lentils, chickpeas, beans) into your diet.
Prefer whole grains.
Exercise keeps you healthy
Anyone who exercises a lot significantly improves their health. Sport strengthens the immune system, reduces stress, and prevents cardiovascular diseases and diabetes. You don’t have to become a competitive athlete straight away. Just a short walk a day is enough to significantly increase life expectancy. School of sport evaluated eight studies with a total of over 36,000 people with an average age of 63 years and a mean observation period of 5.8 years in a met analysis. The study also showed that anyone who sat for more than 9.5 hours a day had an increased risk of premature death.
Here are a few tips for more mobility in everyday life:
Endurance training such as swimming or cycling is the ideal sport for beginners. It is gentle on the joints and strengthens the cardiovascular system.
Walking in nature not only ensures sufficient exercise but also provides the body with fresh air.
Small sports units at work add variety to everyday life. Besides, strengthening the back muscles, in particular, affects the overall posture and prevents problems with the musculoskeletal system.
Instead of taking the elevator, take the stairs to strengthen your muscles. In this way, you also reduce the risk of falling in old age.
Use step counter: Almost every mobile phone has an integrated step counter that records exactly how much you have moved during the day. Aim to complete around 10,000 steps a day so that you can complete the daily workload of around half an hour of exercise.
Find like-minded people. Sports activities are much more fun in a group. In this way, you can motivate each other and also strengthen your social contacts. Because they are also part of a healthy lifestyle.
Health factor stress: relaxed through life
In hectic everyday life, stress and excessive demands are not uncommon. And this also harms health. If you want to maintain a healthy lifestyle, you should therefore ensure that you take regular breaks, relax sufficiently, and keep your stress level as low as possible. So-called “stress management “can help.
Because if you are regularly exposed to stress, your body and mind are in a permanent state of alarm. The result: You feel increasingly exhausted and numerous diseases are favored.
Various relaxation methods can help to reduce everyday stress and significantly increase well being.
Healthy through sleep
The body needs sleep to regenerate. Insufficient and poor sleep can have serious consequences for our health. Sleep disorders are one of the most common symptoms in Germany – but they are essential for a healthy life.
You can improve your sleep hygiene with these measures:
Make sure you have as consistent a sleep rhythm as possible and set yourself regular bedtime times. This keeps the “internal clock” intact.
Alcohol and nicotine harm sleep. Therefore, if possible, avoid these luxury foods in the evening.
The spatial conditions also affect sleep. It is easier to sleep in darkened rooms, as the so-called sleep hormone melatonin is produced in the dark. So make sure you turn off the lights and close the curtains just before bed. Also useful: turn off the bright lights in the evening.
Only use tablets and other devices in night mode in the evening. Otherwise, the blue-wave light interferes with the production of melatonin.