1. Proper nutrition
Hardly anything is more important for maintaining health
than a healthy diet. At least five servings of fruit and vegetables a day, best
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 lack damages the human organism: Since water is not
only vital part of the body's cells but also the main component of the blood,
the blood cannot flow properly if we drink too little. The entire body is
poorly supplied; brain performance and concentration are reduced. Suitable dehydration
extinguishers are water, fruit curse 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
wellbeing: 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 necessary basis for life and the condition
for growth, well-being and health. During sleep, the breakdown 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 qualified like a muscle. To
stay emotionally 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,
your health benefits. After 10 years of smoking, the risk of lung cancer is
again 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.
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