أحد, 12/11/2011

How do I stay healthy?

It is always good to know where to find good doctors one can trust. To often there are unforeseen incidents were a good doctor and a reliable hospital are needed. Is it in case of an accident or an unexpected illness one could not have avoided. But when it comes to basic health it is also up to oneself to stay in shape. In younger years this might not occur as that important but since people live longer it is quite important to take good care of the vessel that is our body so that it can still carry us in high age.

Dr. Susanne Kressenstein wrote an article about staying in shape in the aforementioned magazine Doppio, from which I want to share a few thoughts with you. In the article she gives tips about nutrition as well as urges her readers to take it easy and to exercise, which means to be moving in a fast pace on foot or riding a bike for at least 150 minutes a week. That is a little bit more as 20 minutes a day. “Healthy eating and regular movement are the basis for ones own well-being”, Dr. Kressenstein writes.

People who have a predisposition to osteoporosis should include plenty of calcium and vitamin D in their diet. Two slices of cheese or a liter of calcium-rich mineral water (at least 150 milligrams per Liter) are sufficient. The calcium requirement for children and adolescents is higher, because their bones are still growing. No food provides more calcium than milk. Who does not like or tolerates milk can switch to broccoli, legumes or fresh herbs.

Phosphate-containing food should be avoided. Phosphate prevents the body from taking in the calcium. Phosphate is abundant in meat, sausage, baked goods and sweets. Against bone loss also helps Vitamin D, which is found in fish, eggs and cheese. Also of importance for bones is an adequate intake of vitamin K. "Especially the elderly have a vitamin K deficiency, which often is not discovered. Therefore they should make sure to eat a lot of spinach, cabbage and lettuce”, advises nutritionist Bertil Kluthe.

People with high blood pressure and cholesterol have to observe their diet as well. Affected should mainly eat food with unsaturated fatty acids, which are found in olive, flax-seed and rapeseed oil. Fish should also be on the menu several times a week. It contains the healthy omega-3 fatty acids.

In addition one should observe: do not smoke, eat dietary fiber which is found in cereals, fruits and vegetables, vary your meals often and drink only little alcohol.

Those who do not eat healthy and think that he has deficiencies, should in any case speak with a doctor before taking supplements. Otherwise the vitamins and minerals from the pharmacy or the drugstore cause more harm than they use. Sometimes it makes sense to take supplements in addition to the normal diet. Like in cases where you need more vitamins and minerals as during pregnancy or when you are older and do not eat regularly or not enough.

Besides the diet regular movement is very important. With sports one can not only keep the weight lighter, but also prevent osteoarthritis and osteoporosis. Scientific studies confirm that regular exercise also helps to prevent depression and to ease their symptoms. While jogging, swimming or cycling the body discharges a growth factor for nerve cells which is reduced in people who suffer from depression. The positive effect of the distribution: the depression decreases and the listlessness declines. "Sport boosts self-confidence, promotes pro-activeness and works against listlessness”, says Fritz Hohenhagen of the German Society for Psychiatry and Psychotherapy.

Additionally regular sport helps to prevent infections: the muscles exert themselves, there are minor injuries. To eliminate those minor injuries the cells activate the body's immune defenses.

Sport also is a highly effective means against stress, which can make you sick: stress can increase blood pressure and cholesterol, it weakens the body's defenses and increases the risk to become ill. Chronic stress can lead to cancer, heart attacks, headaches and back pain, diabetes, tinnitus and infertility. Whoever succeeds in living stress-free lives healthier - and longer.

But: everyone has to find out for oneself which is the best way to get away from stress.

Anyhow, in succeeding it is very important to sleep enough. Also a conversation with a good friend helps to combat stress.