Top tips to stay healthy this year

Top tips to stay healthy this year

A simple and very effective way to improve your health is to change your diet and not eat too much. Studies have shown that people who generally consume fewer calories live longer. The way we eat also affects our health. Eating in a hurry or "on the go" can lead to indigestion and heartburn. The following 5 tips can be used as a good basic start for your health.

1. Regular practice: This has so many health benefits both physically and emotionally. People who exercise regularly have a lower risk of developing depression. If you are new to sports, start walking. Even a daily walk of 20 minutes ensures that you feel healthier. Sport has the additional advantage that your heart muscles remain strong, help you lose weight, keep your cholesterol level low and feel more energetic. Inclusion of a kind of stress exercise, such as B. strength training, helps them burn more calories and keep their bones and joints healthy. If you have not trained with weights before, please train under the supervision of a qualified personal trainer.

2. Removing stress: stress is one of the main causes of diseases in the western world. With all the talk of recessions and a lack of job security, it is no wonder that we are more stressed than ever. Stress was associated with numerous diseases such as heart disease, insomnia, migraines, stomach ulcers and depression. Stress can be mastered in many ways. Some people perceive movement as a good relief of stress. Others may find yoga, meditation or simply take a break to reduce stress. There are also certain vegetable remedies that can help at short notice. Passiflora and Avena Sativa are two such herbs that can be taken twice a day for up to one month.

3. Diet: eating the right food in the right quantities is of the greatest importance for your striving for a healthy start. Let's take a look at the food that should be cut out or at least reduced. Red meat, fried foods, junk food, ready meals, snack bars and processed foods will prevent them from their health goals. Junk food, ready meals and snack bars generally always contain a lot of salt and saturated fatty acids. Red meat and fried foods are related to heart disease and high cholesterol.

You should also try to keep away from hardened fats. These are contained in fried foods, margarines, cookies and cakes. These fats are dangerous because they increase the risk of heart disease. Reducing coffee and alcohol can have an enormous impact on your energy level. Excessive alcohol consumption is related to a variety of health states, such as B. High cholesterol, high blood pressure and weight -related conditions.

The food that can give them energy and promote their circulation are fruit and vegetables, whole grain products and goods oils such as olive oil, flaxseed, fish oils and coconut oil. If you add more vegetables and lentils to your diet, you can also lose a little more weight and strengthen your immune system.

red meat and fats made of fried and junk food also produce free radicals in our body. These free radicals were associated with a number of diseases such as diabetes, rheumatoid arthritis and cancer. Reducing carbonated drinks is also a must in your new health plan. These drinks are full of sugar and regular intake can be harmful to health. The sugar -free versions of these drinks are actually more harmful, since the artificial sweeteners have been associated with a variety of diseases such as osteoporosis and digestive problems. Water has many health benefits. You should strive for 8 glasses a day (1-1.5 liters). It is important to consider that water is also contained in fruit juices, salads and certain fruits.

4. Dietary supplements. You can easily include some dietary supplements in your daily routine to improve your immunity and general health. The supplement number one that I would recommend is a probiotic of good quality. This gives you essential good bacteria required for a healthy digestive system. Probiotics also help to support and strengthen the immune system. You can take the probiotics during the winter months to support the digestion and combat the winter bugs. Essential fatty acids from fish oils or flaxseed oil are another dietary supplement that helps your general health. These essential oils are required for a healthy cardiovascular system and healthy brain function and can reduce inflammation in the body. These fatty acids also contribute to the preservation of healthy joints. Antioxidants are required to “wipe” the free radicals that we are exposed to by nutrition, environment and pollution. There are antioxidants in many different forms. Examples are vitamin C, vitamin E, selenium, acai berry, beta-carotene, alpha lipoic acid and coenzyme Q10. This is by no means a full list. Antioxidants are also available in certain foods such as berries and colored fruit and vegetables. These additions should be taken for maximum benefits in combination. You can change the combinations from month to month.

5. Sleep. Good sleep is crucial for your health. Inadequate sleep is associated with many diseases such as anxiety, panic attacks, depression, headache and weight gain. Many people who have sleep disorders find it difficult to switch off. This can be treated by taking up any kind of exercise in your daily routine or finding a "break" before you go to bed. Yoga and breathing exercises can also help you relax before going to bed. There are also some good vegetable and homeopathic remedies that can be taken to enable them to sleep natural. These remedies do not act like conventional sleeping pills. Homeopathic and herbal remedies work in harmony with the body and ensure natural sleep. The following homeopathic remedies are usually prescribed for insomnia: Coffea, Nux vomica, Passiflora and Cocculus. Vegetable remedies that used to have sleep disorders are: valerian, Avena sativa, passiflora and skull ceiling. Please consult a qualified homeopath, herbalist or a specialized homeopathic pharmacy to certain drugs that you may need. Other simple measures that help you sleep are to take a break of at least 2 hours between eating and sleeping and to avoid caffeine in the afternoon