Everyone wants to stay healthy and fit for as long as possible. With the help of a healthy lifestyle, we can bring our personal contribution in this regard. The most important factors are diet, exercise and sleep, giving up the consumption of harmful substances and approaching a positive attitude. A healthy lifestyle will help you stay in shape until old age. Here are 10 tips you can follow to keep your health and quality of life long-term:
- Healthy eating
Few things are more important for health than a healthy diet. Consume at least five servings of fruits and vegetables a day, preferably raw, of all colors and varieties. A little meat, lots of vegetable carbohydrates, plenty of legumes, low-fat dairy products and a little fat – these will not only maintain your vital functions, but will strengthen your immune system.
- Full hydration
Lack of water affects the human body: water is an important element in the contents of cells, the main component of blood. Improper hydration will affect blood flow. The whole body will be fed less, the capacity of the brain and the power of concentration will suffer. For hydration, use water, fruit juices or herbal tea. The German Food Society recommends that adults consume at least two liters of fluid daily.
- Regular movement
Regular practice of an endurance sport is beneficial for both physically and mentally, being the optimal method of keeping the body in shape. Sport helps to strengthen the body’s defense forces, reduce stress symptoms and prevent heart and circulatory diseases, diabetes, overweight and osteoporosis. With advancing age, including mental capacity, he benefits from playing a sport.
Any form of physical exercise helps to increase your well-being: to avoid illness, a minimum of 30 minutes of light exercise 5-7 times a week is recommended. It is never too late to start playing a sport. Even people who start in old age immediately benefit from the positive effects of movement.
- Lots of clean air and light
Oxygen awakens the vital spirit and mobilizes the body’s endurance power. That is why it is important to go outdoors every day, including winter. Another beneficial effect of outdoor walks: we are exposed to light, which positively influences our mood. By exposing to light, we produce a neural transmitter, called serotonin, which helps us improve our general condition. Even on gloomy days, natural light is much stronger than indoor light. In addition, light is important for the production of vitamin D – indispensable for resistant bones.
- Relaxation to find balance
Stress, chaos and mental pressures affect the strength of endurance. Destroying the balance between stress and relaxation can lead to severe mental and physical illnesses. Therefore, at the latest when stress and agitation get out of control, it is time to take a step back. Relaxation techniques such as autogenic training, progressive muscle relaxation using the Jacobsen method (alternating tension and relaxation of different muscle groups produces a state of deep relaxation) or Yoga will help you regain balance and peace of mind.
- Sufficient and regular sleep schedule
Sleep is a basic need, which we must meet regularly as well as nutrition and hydration. Sleep is indispensable for life and is a basic condition for development, well-being and health. During sleep, the metabolism is reduced, leaving room for recovery mechanisms to take over.
The immune system, digestion, circulatory system and heart, nervous system and brain need sleep to regenerate. Thus, current studies indicate that people who sleep little on a regular basis are at higher risk of having a heart attack.
- Regular mental jogging
“Work prolongs life, laziness shortens it” This proverb applies to both our body and the psyche. Because like muscles, the brain must be kept active throughout life. If gray matter is not kept moving, it begins. And vice versa, the brain can be trained like a muscle To keep fit mentally, you need to train your gray matter daily
- Harmful substances, health risks
Smoking is harmful to health, namely each cigarette! However, it is never too late to quit smoking. Your health will gain, even if you quit smoking after years of nicotine addiction. Thus, 10 years after quitting smoking, the risk of lung cancer is equal to that of non-smokers. The same goes for diseases of the circulatory system and heart disease, after 15 years.
Moderate alcohol consumption is not, in principle, harmful. When consumed in moderation, it can even have positive effects. But make sure you do not drink more than a small glass of alcohol, followed by a few days off, because a safe alcohol consumption does not exist.
- Healthy relationships
Whether we like it or not, each of us is part of a network of relationships. Successful interpersonal relationships are an important factor for quality of life, mental and physical health. Living and fulfilled relationships start from a healthy relationship with oneself and life.
- Positive Attitude
People with a positive attitude in life have better mental survival strategies. It accepts less stress, thus protecting its defense power. In addition, people with a positive attitude are more willing to practice self-irony, thus showing sovereignty and calm.
Openness, for example in dealing with people with different experiences and lifestyles, will help you stay flexible. Because those caught in the same repetitive patterns of life limit their ability to be exposed to experiences, they lose the chance to keep their brains active.