Live healthier: these tricks help
To do good for your health, you should of course not smoke, exercise regularly, eat a balanced diet and avoid excessive alcohol consumption. But there are many more measures that can help you live a healthier life. Here are some tips.
Simple health measures
Quit smoking, drink less alcohol, lose a few pounds, eat more balanced, avoid stress, do more sports: most people understand how to make their lives healthier. But often there is a lack of determination. After all, after a hard day's work, it is not easy to motivate yourself to go for a jog or to avoid treats. But even then, there are some measures that will help you get healthier and fitter.
Overcome the inner bastard
Everyone wants to live healthier. But not everyone succeeds in coming up against the inner bastard.
In the past, Techniker Krankenkasse (TK) gave various advice on how to improve motivation for a healthy life and pointed out that self-motivation is the most important prerequisite for making long-term and, above all, lasting changes.
In addition to the basic measures for a healthy life - refraining from smoking, regular exercise, avoiding being overweight - there are other tricks that can be easily integrated into everyday life.
Judge by the internal clock
Adequate sleep is of paramount importance to health: According to health experts, adults between the ages of 18 and 64 should sleep seven to nine hours.
But for some people, tiredness may not go away despite a long night's sleep.
This may also be due to the "wrong" bedtime. According to experts, it is best to listen to your internal clock and go to bed when you are tired.
If you have trouble falling asleep, you should try relaxing walks before going to bed.
Relaxation techniques such as autogenic training or progressive muscle relaxation can also be effective.
Another healthy measure that can be easily integrated into everyday life: cold showers. This stimulates the circulation and strengthens the immune system.
The positive effects have already been confirmed in scientific studies. It was shown, for example, that people who regularly take cold showers report sick less often.
No matter whether with cold or warm water: Some people now swear by "No-Poo". This trend from the USA does not use shampoo because the body's own fats are extracted by the shampoo, which causes the skin to dry out and the natural protection against germs is impaired.
Dehydration of the skin is also a reason why it should not be showered or bathed too often. If you do so, you should rather use shower oil instead of shower gel, as they are moisturizing and mostly milder to the skin.
It is best to use curd soap to wash your hands. It doesn't matter whether the water is cold or warm.
It makes no sense to use antibacterial soaps. According to experts, these are not efficient and in some cases even harmful because they can make the skin permeable to pathogens.
Moderate when consuming coffee
It is also unhealthy to drink too much coffee. And unfortunately, too many Germans do that. Those who consume large amounts of the popular hot beverage increase their risk of high blood pressure and the cardiovascular diseases that this causes.
Moderate coffee consumption, on the other hand, provides health benefits according to scientific studies.
Moderate means not drinking more than three cups a day.
However, you should drink significantly more water. Many experts recommend a daily two-liter water ration, but the amount actually required depends, among other things, on physical activity, what temperatures prevail and how much you sweat.
In order to drink enough liquid, it is advisable to always have a drink nearby: place a glass of water at your desk and on the bedside table and always take a bottle of water with you when you are on the move.
In addition to tap and mineral water, unsweetened herbal and fruit teas and fruit juices diluted with water are also suitable as thirst quenchers. These also provide vitamins and minerals.
Eat a balanced and healthy diet
To stay healthy and fit, you have to eat a balanced diet. A few little tricks can increase your appetite for healthy foods.
In order to get the recommended five to ten servings of fruit and vegetables a day, it can help to include a colorful vegetable mix as a daily supplement in the meal plan.
For breakfast, a few cucumber slices fit on the plate, in between a couple of carrot sticks as a snack, a delicious salad at lunchtime and maybe a vegetarian vegetable soup in the evening.
Important to know: irregular eating makes us fat. Nutrition experts advise eating three large main meals a day. In between, the body is given a four to five hour break that it needs to digest.
Those who still get cravings in between, prefer to use vegetables and fruits instead of chips and co. (ad)