Only 20 percent of whether we stay healthy for a long time is determined by our genes. The remaining 80 percent depends on our lifestyle. This can either make you ill or keep you healthy. With just a few good habits, you are on the right side.
1 Warm lemon water after getting up
The liquid gets the digestion going, the lemon gives the metabolism a kick and strengthens the immune system thanks to the vitamin C. A spoonful of honey in the warm lemon water also has an antibacterial effect.
2 contrast showers every morning
This trains the blood vessels and strengthens the immune system. Start with warm water and finish with cold water. Shower your legs first, first the outside and then the inside, then move the water jet further upwards until your whole body has become accustomed to the cold stimulus. After a week, you won't want to do without the refreshing alternating shower.
3 A little dance to your favorite music
Music helps to relieve stress and tension. If you turn on your favorite music after a long day at work, you are doing yourself a real favor. It's even said to have a similar relaxing effect to a massage.
4 Breathe correctly and deeply into your belly
We do it unconsciously, which is why many of us breathe incompletely and tensely. The correct way to do this is to close your eyes and draw the air as deeply as possible into your abdomen and pelvis, then slowly let it out again. You should consciously do this several times a day, then it will eventually work itself out.
5 Drink two cups of green tea every day
The ingredients protect against cancer and osteoarthritis and reduce the risk of cardiovascular disease. Its so-called polyphenols, certain antioxidants, can efficiently combat free radicals, slowing down ageing processes and promoting longevity. Two to three cups a day.
6 Eat a natural yogurt between meals
This protects the gut from cancer. The lactic acid bacteria displace pathogenic germs in the intestine. Yoghurt contains a lot of calcium and protein and is an excellent source of vitamin B2, vitamin B12 and phosphorus. A British study found that natural yogurt reduces the risk of diabetes. If you cut some fruit into it, it becomes even healthier. But leave out the sugar.
7 Six to eight hours of sleep are important
A US study has now shown: Less than six hours of sleep per night is just as harmful as none at all. The body cannot regenerate, the memory cannot retain anything, the risk of cardiovascular disease and diabetes increases. Experts recommend at least six to eight hours a night.
8 Have a good conversation more often
Friends are a key factor. Studies repeatedly show that people with good social ties have a much higher life expectancy and fall ill less often. And you can get rid of your worries and sorrows with a good conversation.
9 Get out into the light and get some fresh air
Only sunlight on the skin stimulates the production of the body's own vitamin D. It is very important for healthy bones, muscles, the heart and circulation. New studies have now shown that an adequate supply of vitamin D can even protect against Alzheimer's disease.
10 Use interdental brushes
Every time you brush your teeth, you should clean the spaces between them with dental floss or brushes. This prevents plaque from building up - the bacteria in plaque is one of the causes of periodontal disease. The infection not only causes the gums to shrink, it can trigger inflammation throughout the body.
11 Always wear sunglasses in the sun
They prevent macular degeneration in old age. This disease destroys the most important part of the retina, so that sharp vision is no longer possible. In the worst case, there is even a risk of blindness. The lenses should have broadband UV 400 protection and be certified with the CE mark.
12 Go to every preventive check-up
The health insurance fund pays for almost all preventive check-ups. Many diseases can be cured if they are detected early enough. This is especially true for cancer.
13 Reduce everyday stress as much as possible
It's best to write a list and number your tasks in order of urgency. The most important things should be done first, some things can be delegated and the least important things can be postponed. This reduces stress and pressure.
14 Training for the pelvic floor
Protects against incontinence. Women who have had children in particular should exercise their pelvic floor regularly. It's very easy and there are lots of guides with exercises.
15 Wash your hands every now and then
Helps against infections. This is because most bacteria and viruses get onto your fingers by touching door handles or bus handrails, for example, and from there quickly get into your mouth and nose.
These are the don'ts
No ready meals: Although they are quick to prepare, they often contain a lot of salt or sugar, preservatives and artificial flavors. Better to cook it yourself.
No soft drinks: A liter of cola contains over 40 sugar cubes, a can of energy drink about nine, plus 80 milligrams of caffeine. And a glass of soda has seven sugar cubes.
Eat in front of the TV: When you're watching TV, you don't notice when you're full, your brain concentrates on other things.
Escalator and elevator: It's better to take the stairs, because every step is good for you. Exercise stimulates the circulation and protects against many diseases such as diabetes and heart attacks.