A long, healthy and carefree life – that's what we all want.
The new longevity trend from the USA and the appropriate strategies for it are summarized under the term longevity . Because not only genes play a decisive role for a healthy life, but also our lifestyle. Our diet, exercise and relaxation form the three pillars that can have a positive impact on our health. So if you want to live a healthy life, you should pay attention to them.
A healthy life through healthy eating
The inhabitants of the Japanese island of Okinawa always make a name for themselves because they are considered the people with the highest average life expectancy. That's why Okinawa is also called "the island of the 100-year-olds". It is assumed that the residents' diet is responsible for this: a lot of fruit and vegetables, seafood, seaweed and bitter lemons are eaten here. In return, the residents eat little meat, fat and sugar, no processed products and a lot of vegetable proteins. This Mediterranean cuisine, also known as the Mediterranean diet, is one of the healthiest diets in the world. Typical of this are above all: lots of vegetables, fruit and legumes, nuts and seeds, extra virgin olive oil, few dairy products and preferably white meat.
7 tips for a healthy life:
- Eat lots of fruits and vegetables.
- Use vegetable oils instead of butter.
- Eat little meat and prefer white meat to red meat.
- Include legumes (red lentils, chickpeas, beans) in your diet.
- Reach for whole grain products.
- Very important: Always drink enough pure water! The DGE recommends at least 1.5 liters of water per day.
- Get enough exercise and exercise regularly.
Exercise keeps you healthy
A lot of exercise significantly promotes your own health. Sport strengthens the immune system, reduces stress and prevents cardiovascular diseases and diabetes. Just one walk a day is enough to significantly increase life expectancy. Studies show that anyone who spends more than 9.5 hours a day sitting has an increased risk of dying prematurely.
Tips for more exercise in everyday life
Swimming or cycling are great sports for beginners or non-athletes. Because they protect the joints and strengthen the cardiovascular system. In addition, strengthening the back muscles in particular has an effect on the entire posture and prevents problems in old age. Also, aim to walk around 10,000 steps a day - it's a simple but effective exercise.
Stress as a Health Factor: Relax!
In our hectic world, stress and being overwhelmed are not uncommon. However, this has a negative effect on health. If you want to establish a healthy lifestyle, you should therefore make sure that you take time out regularly and relax sufficiently. Getting enough sleep is also important to keep your stress level as low as possible.
If you are regularly exposed to stress, your body is in a permanent state of alert. The result: You feel increasingly exhausted and numerous diseases are encouraged. There are many relaxation methods to reduce everyday stress and significantly increase well-being.
Sleep yourself well
The body absolutely needs quality sleep in order to regenerate properly. Too little or poor sleep can have serious consequences for our health. Insomnia is one of the most common complaints in Germany.
With these measures you can improve your sleep hygiene
Make sure your sleep schedule is as regular as possible. Alcohol, nicotine and sugar have a negative effect on sleep. Therefore, avoid these stimulants in the evening if possible. We also sleep better in darkened rooms because the so-called sleep hormone melatonin is produced in the dark. Also turn off bright lights in the evening.
Tablets, cell phones and laptops should only be used in night mode in the evening. Because the blue-wave light interferes with the production of melatonin.
What else you can do for a healthy life
The three pillars of nutrition, exercise and relaxation form the basis for a healthy life. But there are other things you can do to stay fit as you age. Regular fitness training and an adequate supply of proteins are also part of this.
The best thing to do here is fermented protein (WPH), which is easier for the body to absorb. You can find this in our delicious DIY protein popsicles .
Photo: © Taryn Elliott