For healthy blood vessels

Calcified arteries can lead to a heart attack. This is because arteriosclerosis causes plaque to build up on the walls of blood vessels. As a result, the blood can no longer flow properly and the arteries become blocked. Every year, 350,000 people in Germany die from cardiovascular disease - that's one in two deaths. A medical examination will show whether you are at risk.

➜ Diet: Overweight people should lose weight and smokers should give up nicotine. However, a healthy and balanced diet is the be-all and end-all. Fish, wholegrain products and vegetables contain many fitness-enhancing substances. Tomatoes, broccoli, garlic, zucchinis, spinach and kale are particularly effective. Because fruit and fruit juice contain a lot of sugar, it is better not to consume too much. A 200-milliliter glass of apple juice contains a whopping 24 grams of sugar. And the body does not distinguish between household sugar and fructose.

➜ Exercise: Endurance sports such as cycling, swimming or walking are ideal for preventing heart disease. Studies have shown this.

For strong bones

Osteoporosis now affects one in ten Germans. Those affected often only realize that they are suffering from bone loss when the disease has already progressed. The visible symptoms are bone fractures, particularly in the vertebral body. Women over the age of 50 are particularly at risk. The reason: during the menopause, the production of the sex hormone oestrogen, which plays a key role in bone formation, decreases. This makes it all the more important to do something about osteoporosis at an early stage.

➜ Nutrition: Vitamin D and calcium are ideal for building and maintaining bones. Doctors recommend 1,000 mg each of calcium and vitamin D every day. Sufficient amounts of calcium are provided by dairy products and calcium-rich mineral water. Vitamin D is produced in the skin through exposure to sunlight, and supplements from the pharmacy can help during the darker months of the year.

➜ Exercise: As the bone is not a rigid structure, it needs to be exercised like a muscle. If the bones are not moved, their mass shrinks. Strength training is therefore the best way to prevent the disease and increase and strengthen bone density. Muscle building in the back, abdomen, arms and legs is good for the bones. Half an hour of training with dumbbells twice a week is perfect for prevention.

For vital cells

A functioning immune system protects cells and keeps them healthy. It is vital because our body cells are exposed to free radicals, carcinogens and inflammation-causing substances on a daily basis. They all have just one goal: to destroy our body cells. The older the organism is, the more susceptible the cells become to these attacks. This is because the immune system's repair and protective mechanisms weaken over time. As a result, cells can also degenerate and turn into malignant cancer cells. This is why it is so important to strengthen the immune system.

➜ Nutrition: If you want to do something really good for your body, reach for broccoli. This cabbage vegetable contains sulforaphane, a highly effective natural anti-cancer agent. The spice turmeric is just as effective: its curcumin is said to be able to destroy cancer cells in the early stages. The epigallo-catechin contained in green tea is said to have the same effect. It attacks cancer cells at every stage. What you should not eat is sugar. This is because cancer cells need it for their metabolism. You should also avoid sugary drinks.

➜ Exercise : Sport inhibits inflammatory reactions in the body and helps to reduce oxidative stress in the cells. This allows the cells to live longer. Cycling and brisk walking are good.