Health promotion for more well-being in everyday life

Health is one of the major issues of our time and everyone has their own definition of health. For a long time, health was seen as the absence of illness, but at its core it is about more than that! Health includes not only physical but also mental and social well-being. A happy, contented life, a fulfilling job and harmonious interpersonal relationships are just as important.

Health and health promotion are, so to speak, life goals: It is essentially about achieving a balance between factors that promote health and those that harm it. Health is therefore always a dynamic process that must constantly be changed and adapted to individual life situations.

If you notice tooth decay, your hair loses its natural shine, your hair falls out, your skin starts to itch, your nails become brittle, you constantly have to fight food cravings or you need glasses to see clearly - then your health is already out of balance. Even people who live in stressful rather than harmonious relationships need to take action and get their health back on track.

Our emotions have a significant influence on our body. An unhappy, dissatisfied mind will sooner or later lead to physical symptoms of illness. But the opposite is also true: if you restore your mental well-being to a balanced state and live more consciously, you can alleviate or even eliminate physical symptoms of illness. Health therefore takes place on different levels and it is largely up to us whether we maintain it, regain it or lose it.

What is harmful to our health?

An excess of harmful things or external factors has a significant impact on our health. These harmful things include:

• Excessive consumption of industrially processed foods, for example ready meals and convenience products such as packet soups, canned goods, soft drinks or baked goods.
• Preservatives, colorants, artificial flavors and flavor enhancers in food.
• Recreational drugs such as alcohol and cigarettes, but also refined sugar, caffeine and too much salt.
• Health-harming substances from cosmetics, care products, building materials, clothing or even tattoos.
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• Environmental toxins such as exhaust fumes or poisons from agriculture (pesticides or herbicides).
• Poisons contained in drinking water such as chlorine.
• Mould and mould spores (for example in poorly ventilated indoor spaces)
• Excessive stress, stressful relationships, arguments and fears.

Live healthily – the best tips for an all-round feeling of well-being

Everyone wants to stay fit, happy and, above all, healthy for as long as possible. The good news is that each of us can make a significant contribution to better health and well-being.

The following measures will help you every day:

Healthy, balanced and varied diet

A healthy diet cannot be achieved overnight, but it is important to change your eating habits gradually.

• For example, replace white flour products with whole grain products, as these keep you full for longer, cause blood sugar to rise more slowly and, thanks to the fibre they contain, also promote an intact intestinal flora.
• Eat at least three servings of vegetables and two servings of fruit every day.
• Eat as colorful, varied and wholesome a diet as possible, because this way you supply your body with all the important nutrients.
• Also include dairy products such as low-fat cottage cheese, cheese and natural yoghurt in your daily diet.
• Ideally, you should eat fish twice a week because it contains valuable protein, important vitamins and minerals, as well as essential omega-3 fatty acids. These can reduce the risk of cardiovascular disease and diabetes.
• Eat legumes because they contain lots of important fiber and plant protein.
• Eat only a small amount of meat and watch out for hidden bad fats such as those found in sausages.
• Use refined sugar and salt very sparingly.
• Use valuable vegetable oils such as olive oil, rapeseed oil, walnut oil or linseed oil.
• Drink at least two liters of water or unsweetened tea every day.

Above all, a healthy diet ensures a healthy body weight and this is essential for health!

More movement

If you are active and get enough exercise in your everyday life, you will have a lasting impact on your health. Physical activity strengthens the immune system, prevents cardiovascular disease and also helps to reduce stress. Don't worry, you don't have to become a professional athlete right away! Even short, regular walks are enough to significantly improve your health - and your life expectancy.

Tip: A very efficient physical activity that is also really fun is trampoline jumping. This type of exercise is easy on the joints and strengthens the entire body's muscles at the same time. No other form of exercise allows you to achieve optimal lymph circulation with so little effort, because when the lymph flows perfectly, waste products and toxins are eliminated from the body more quickly.

There are other ways to easily integrate exercise into your daily routine. Here are some tips for you:

• Focus on endurance training such as cycling, swimming, long walks or hiking tours. Such sports are also ideal for beginners and also promote efficient fat burning.
• Go out into nature as often as possible: breathe in fresh oxygen and let the natural colors have an effect on you.
• Make sure you do small exercise sessions even in your hectic (working) day: for example, strengthen your back muscles at work with targeted stretching exercises.
• Take the stairs more often instead of the elevator.
• Get a pedometer and use it to record how much you actually move each day. 10,000 steps a day are very important for a healthy life.

Reduce stress

Relaxation and calmness are very important for a healthy life. In the hectic everyday life of work and family, excessive demands and constant stress often arise. This also has negative consequences for health. Relaxation techniques such as meditation, mindfulness, autogenic training or progressive muscle relaxation help to reduce inner tension, worries and stress. Sports such as yoga or Tai Chi are also stress-relieving measures. Such relaxation techniques not only reduce existing stress, but also sensitize the brain to recognize new stress in good time.

Even in your stressful everyday life, always treat yourself to little breaks to bring your body, mind and soul into balance.

Promote your health through sufficient sleep

Sufficient and good sleep is extremely important for the body's own regeneration. Poor sleep can have significant negative consequences for health. Nowadays, more and more people suffer from sleep disorders, but with just a few measures, your own sleep hygiene can often be improved:

• Make sure you have a regular sleep pattern and stick to it consistently. This will keep your “internal clock” in sync.
• Recreational drugs such as alcohol and nicotine have a negative impact on sleep quality. Therefore, avoid them, especially in the evening.
• Only use devices such as notebooks, tablets, etc. in night mode. Blue light impairs the production of melatonin.
• It is best to sleep in darkened rooms, as the body can best produce the sleep hormone melatonin in the dark.
• Air out your bedroom thoroughly before going to bed.

Cleanse your body from the inside

Detox is an important health trend because such a treatment is intended to cleanse the body from the inside. Detox means “detoxification”.

Healthy foods such as alkaline foods, vegetable juices, baths or relaxation exercises are intended to remove toxins and harmful substances from the body in order to promote health. The body usually cleanses itself and expels unwanted substances via the liver, intestines, kidneys and skin. Over a long period of time, however, so many toxins and harmful substances can build up that the body can no longer completely eliminate them. Detox treatments are intended to help in this case and cleanse the lymphatic system, intestines, skin and internal organs.

Positive thoughts are also a kind of detox cure: with a positive attitude, everyday tasks and work are much easier. A healthy mind must live in a healthy body. The more focused, better and more positive you feel, the healthier your organism is.

Have regular check-ups

Annual check-ups are an important part of preventive healthcare. This allows many illnesses or health risks to be identified at an early stage and treated effectively. The earlier an illness is discovered, the better the chances of recovery. Be sure to talk to your doctor about this.

Check your own health with home tests

Do it yourself - this is a very current trend, also in terms of health. Home tests are becoming increasingly popular. In terms of prevention, such home tests are certainly useful, for example to test your own amino acid profile , carry out a hemoglobin test or a lipid metabolism analysis . Covid-19 antibody tests or a PSA test as part of prostate screening are also possible with a home test. Such a home test can provide you with valuable information about your own health for use at home. Blood is such a unique body fluid because the individual components of blood vary from one person to another - sometimes very significantly. In addition, the composition of blood depends on various factors and is also constantly changing.

The DoctorBox tests work on a dry blood basis, are simple, painless and provide you with specific health information discreetly. Based on your own laboratory analysis, you will receive specific recommendations on how you can promote or improve your own health. All home tests are evaluated in an independent medical laboratory.

Important: These self-tests are intended to help you monitor your own health, but are not a substitute for a visit to the doctor! If you have any complaints, please contact your doctor and have the specific causes clarified by a professional.

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Sources

https://www.leading-medicine-guide.com/de/fachgebiete/praevention-vorsorge

Health goals (bundesgesundheitsministerium.de)

https://www.bundesregierung.de/breg-de/themen/nachhaltigkeitspolitik/gesundheit-und-wohlergehen-1509824

https://www.gesundheit.de/medizin/vorsorge/gesund-leben/zehn-tipps-fuer-ein-gesundes-langes-leben