A balanced lifestyle
In our everyday lives, we deal with many tasks and duties. Family and partnerships, work, and meeting social expectations take up a lot of time and energy. Above all, however, there should be enough time for one thing: our own health! This includes both physical and mental health.
We have put together some tips for a health-promoting lifestyle for you.
1. Good, sufficient sleep
We sleep for a large part of our lives. But what happens at night also influences the day. After restless or little sleep, many people feel energy-less and stressed. The optimal sleep duration for adults is on average 7-9 hours, although the range varies according to age and health. Ideally, this time should be neither exceeded nor fallen short of. Furthermore, sleep quality can also be improved by the following points:
- Alcohol can ensure fewer deep sleep phases. Abstaining from alcohol in the evening therefore promotes quiet sleep.
- In the evening, do without technical devices such as mobile phones, laptops, televisions and PCs or switch on the blue light filter. Due to the distraction caused by the devices, physical needs are ignored and occurring fatigue is perceived late. In addition, blue light limits the release of the sleep hormone melatonin, which controls our body's day-night rhythm.
- Avoid coffee in the evening. Half of the stimulating caffeine it contains is only broken down in the body after about 5 hours. Replace coffee with tea instead, which has a relaxing effect.
- If possible, always get up at the same time. In this way, the body can get used to a fixed time rhythm and adjust to it.
- Taking magnesium as capsules or tablets before going to bed helps to relax the muscles. This can help against calf cramps that occur suddenly at night.
- The effects of nightmares can accompany people into the day. If very frequent nightmares create a high level of suffering, professional treatment is advisable.
2. Healthy diet
A balanced, healthy diet provides sufficient nutrients and thus energy for the whole day. It can prevent diseases and support the body in accelerating recovery. It is well-established that sufficient fruit and vegetables should be on the menu. In addition, further measures can be taken to upgrade one's own diet:
- The right drink: For a healthy diet, it is best to drink water or unsweetened tea. Drinking 1.5-2 liters a day is optimal. In addition, humans absorb about one liter of water through food. During the night, the body loses ½ up to 2 liters of water. Therefore, it is advisable to start the morning directly with a glass of water.
- Giving up sugar: For a healthy diet, excessive sugar consumption is not recommended. It is a pure energy supplier. According to reports, the energy felt is only short-lived. Some report that giving up industrially processed sugar helps to improve health after just one month. Cravings for sweets can also disappear, blood pressure can improve and the ability to concentrate can increase.
- Meal Prepping: We rarely have the time and desire to stand in the kitchen and cook every day. Then, out of convenience, one quickly reaches for fast food. To avoid falling into this trap, there is a simple solution: pre-cooking! And it's even totally on trend! This means cooking enough food for the next few days so that you no longer have to do without healthy and tasty meals due to time pressure. In addition to saving time, it also protects our wallet. If you pre-cook, you don't have to buy anything at work, for example. Through carefully planned shopping, you also only buy as much as you really cook!
3. Social contacts and time for yourself
For stable mental health, it is necessary to take time for yourself and use it sensibly. This does not mean being productive every free minute. Better to do what brings you joy.
- On average, we reach for our mobile phones about 80 times a day. Apps vying for our attention, friends and colleagues demanding an answer to your messages. Recovery through mobile phone use is therefore difficult. So it's better to turn it off for a while. Only now will many notice how often they actually use it. Without the stress factor of the mobile phone, you can now slow down and concentrate on yourself.
- Good social contacts make for a good life. It is important to cultivate relationships with close, reliable, supportive people. During pandemic times, many noticed how important communities are for one's own well-being. What is nicer than being able to share your own thoughts and worries with dear people? So just surprise your family or friends with a call. This is much more personal than a text message. Visit your loved ones spontaneously and make an appointment.
- The WHO recommends 150 to 300 minutes of moderately strenuous exercise per week for adults. Daily physical activity not only prevents diseases but also leads to an improvement in the performance of muscles, circulation, and heart. People who sit at the computer a lot for professional reasons can also prevent pain by strengthening their back muscles. Apart from the physical advantages, regular exercise also has positive psychological effects. Happiness hormones are released, stress is reduced and self-esteem increases.
It is worth the effort
A balanced lifestyle reduces stress and promotes well-being. Achieving such a balance is a life task and a process. At the same time, it is very worth striving for. A conscious way of life and a positive attitude towards life often have a positive effect on health into old age. The effort is worth it!