Health: How to get stronger through the winter!
With the new year, we will have winter. The long winter can be a challenge for our health. Especially with the annual flu wave, which usually starts in January and lasts two to three months. With these tips for everyday life, however, spring is full of verve.
Pay attention to health
Health reporting by the federal government gbe-bund.de on health behavior and health risks in Germany shows the following points in lifestyle, which people can directly influence:
• Nutrition
• Weight
• physical activity
• Tobacco use
• alcohol consumption
• Drug consumption
• Searches generally
• To travel
• Others
Those who feel weak and are regularly plagued by a cold will find problems in their everyday life in these areas.
Don't drag anything away
If you want to be healthy, you should pay attention to the signals of your own body. A little runny nose can be a problem. But those who keep their airways clear with a sea salt nasal spray quickly enough will avoid accumulation of mucus. Only with these do the subsequent inflammations in the upper airways come. Sufficient drinking, enough sleep and relaxation in everyday life are other methods to prevent the development of major infections. You can react quickly with a well-positioned medicine chest. If you have nasal spray, painkillers, wound ointment, herbal cough syrup and plasters and other bandages in stock, you can act quickly in an emergency.
Tip: Tired of the long waiting times in the pharmacy? Everything for the home pharmacy and other high-quality products can be ordered in the online pharmacy sanicare.de.
Sleep in Germany
An adult needs around eight hours of sleep. Not only the length of sleep, but also the quality of sleep is crucial for a good feeling during the day. A study by Techniker Krankenkasse tk.de shows that the majority of Germans go to bed between 10 p.m. and midnight, with the trend on working days going from 10 p.m. to 11 p.m. The majority of Germans get up until seven on weekdays. The time window for sleep is sufficient for the majority of people. But many Germans complain about problems falling asleep and staying asleep. Health experts report that healthy sleep begins within 30 minutes of lying down. After all, one in seven Germans takes longer to fall asleep. There are many reasons.
Experts recommend firm sleep routines to help you get to sleep more easily. This can be a short walk before bed or reading in bed. Those who go to bed regularly at a fixed time fall asleep better than people with less fixed times. Media consumption in the bedroom or immediately before sleeping is also discouraged. Ideally, two hours of media-free time before bed rest would be ideal. The environment is also important for our sleep. A tidy and clean bedroom improves the quality of sleep. Room temperature is equally important. A bedroom should not be overheated – the ideal temperature is 18 degrees.
Tips for a healthy sleep
Experts recommend the following to improve sleep quality:
• consistent routines
• fixed times
• Bedroom as a media-free zone
• two hours of media-free time before sleeping
• don't eat anything heavy in the evening
• Temperature around 18 degrees in the bedroom
Healthy food in winter
Another important building block for health is nutrition. No special diet or expensive food is required to invest in your health. Anyone who pays attention to eating five servings of vegetables and fruit every day is well on the way to a healthy life. The content of the palm of a hand counts as one serving. If you start the day with a smoothie made of fruit and vegetables in the morning, you have checked off the first two portions. At lunchtime or in the evening a salad and maybe half a paprika in between as a snack and a banana – that's all you need every day. If you are careful to prepare more freshly, you remove superfluous additives from industrially produced food from your menu.
Tip: don't forget to drink – an adult should drink between two and three liters of liquid.
Regular health checks
We all like to neglect them, and controls at the different doctors are simply crucial for early diagnosis. Negative habits and diseases quickly become apparent through your own blood values. This is the only way to take active countermeasures. It is therefore important that both women and men take their own health care seriously.
Tip: In our article with a table, we explain the individual blood values and what you can recognize from them.
Stay active
In order to stay fit for a long time, sufficient exercise is important in everyday life. It's not about jogging for half an hour every day or cycling 20 kilometers. If you walk a few paths every day and take the stairs instead of the lifts, you already have a good foundation. If the workplace is a little further away, switching to a bicycle is recommended in summer. Regular walks ensure a good mood, better blood pressure and a better heart rate in the long term. If you add fifteen minutes of yoga or gymnastics to your daily routine, you maintain your own flexibility. Exercising once or twice a week in a favorite sport is also ideal for staying in shape.
Keep an eye on stress
Stress is blamed for many modern diseases. Burn-out, depression or high blood pressure are associated with stress. A look at the personal stress in everyday life is therefore useful. Your own exposure limit varies individually and should not be exceeded permanently. Since stress cannot be completely avoided, it is also a matter of finding means for stress relief and targeted relaxation. A good way to relieve stress is exercise. It is important that the type of movement fits the person. If you do not like to ride a bike, you should think about swimming or the treadmill rather than sit on the bike to relax. Meditation, Qi Gong, Tae Bo or Yoga are all methods to relax in a targeted manner. Anyone who tries a little will quickly discover the optimal method for themselves.
Tip: Further suggestions can be found in our article on stress relief.
Pay attention to your own needs
If you want to be healthy in the long term, you always have an eye on yourself and your needs. A good mix of healthy habits and appropriate prevention such as health checks from the doctor and medicine cabinet is useful. It is healthy and lively.
Images: 2 / pixabay.com © Steve Buissinne (CCO Creative Commons); 1, 3-6 / elements.envato.com
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