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Healthy and fit at any age: healthy habits you can integrate into your life now

Whether you're 20 or 60, it's never too late to take the first step toward a healthy future. Are you ready to change your life and make healthier habits into your daily life? In this article, you'll learn:

  • How you can easily incorporate healthy habits into your everyday life,
  • which foods keep your body fit and healthy, 
  • how to improve your physical and mental well-being,
  • why cold should be your regular companion and
  • What your relationships have to do with your health.

Whether you want to eat better, exercise more or optimize your sleep habits, here you will find valuable health tips and tricks to help you on your journey to a healthier to a healthier lifestyle lifestyle. Start now, because investing in your health is investing in your life and your future.

Fit and active: How to get your body going

You want to be fit and active, but don't know exactly how to start? Don't worry, it's easier than you think! To get your body going, there are some simple but effective methods. The following tips will help you optimize your physical health step by step.

Nothing works without exercise: How to stay fit and vital

No matter what your age, physical activity is essential for a healthy life. There are many different types of activities you can incorporate into your daily routine to stay fit and vital. As a first step, you should Find an activity that you enjoy. Whether it's walking, jogging, swimming, yoga or dancing, it's important that you enjoy the movement so that you stick with it. Because through regular exercise - which, according to the WHO, is 150 to 300 minutes a week at moderate intensity1 - you can not only improve your physical fitnessbut also strengthen your strengthen your immune system2reduce stress and increase your general well-being3. In our article "7 Habits that make it easy for you to stay fit"you can learn more about how you can easily bring physical activity into your everyday life with simple changes to your habits and get your body in top shape.

Healthy and delicious: These foods belong on your menu

Another essential pillar on the way to a healthy and fit body is nutrition. It is important to eat a balanced and varied dietto ensure that the body receives all the nutrients it needs. This includes Fruits and vegetables, whole grains, lean protein and healthy fats..

However, at different stages of life, people have different nutritional needs. For children and adolescents, it is important to take in enough calcium, iron and other important nutrients, such as vitamin D and omega-3 fatty acids for growth and development. During pregnancy, it is especially important to ensure adequate intake of folic acid, iron and protein. As we age, digestion slows and nutrient absorption is also reduced, further emphasizing the importance of a balanced diet. With adequate fluid intake, a high-fiber diet with plenty of fruits and vegetables, good proteins and a sufficient supply of vitamin D and calcium, health is possible even into old age.

Ice bathing for health: How cold water is good for your body

Have you ever heard of cold water therapy? Cold water therapy or ice bathing involves immersing the body in cold water for a few minutes. What doesn't sound like fun at first, but it does bring various health benefits: Your metabolism is stimulated4the immune system is strengthened5 and also inflammation and pain shall alleviated be relieved6. But you don't have to go to a lake in the winter to reap these benefits - you can simply take a cold shower or soak in the bathtub with a few ice cubes. But before you literally go into the cool water, you should definitely have some health parameters clarified. If you have cardiovascular problems or low blood pressure, cold water therapy is not recommended.

How to keep your mental fitness on track

The mental health is at least as important as a healthy body. There are many tips and techniques that can help keep your keep your brain fit and improve your cognitive abilities. Below we will introduce you to some of these techniques.

Rest and relaxation for a fit and healthy body

Our body and mind are closely connected. Thus, stress can not only affect our mental health, but also have physical effects. Studies have shown that chronic stress increases the risk of cardiovascular disease7, diabetes8 and other health problems. So it's critical that we take time for relaxation and rest on a regular basis to promote our well-being and health. One popular way to relieve stress is through so-called mind-body exercises, such as Meditation and Tai Chi. Studies have shown that regular meditation not only reduces stress9but also improves overall well-being and physical health10.. In addition to these specific exercises, in everyday life you can also reading a booklistening to listening to soothing music or practicing breathing exercises help calm the mind and relax the body. Overall, it is important that we consciously make time for relaxation and rest in our daily lives in order to lead a fitter and healthier life.

The creative mind: How creativity keeps your brain fit

Creativity and art are not only an expression of beauty, but also an effective way to keep our stimulate our brain and keep it fit. Research has shown that creative activities such as painting, drawing, writing or making music have positive effects on the brain have11. Through them, new neuronal connections are made in the brain, which improve cognitive abilities and increase memory performance. In addition, creativity can help reduce stress and protect the brain from the deterioration of mental abilities in old age ..

Brain jogging: The ultimate fitness trend for your brain

Brain jogging is the ultimate fitness trend for the brain and can help promote and maintain mental health. There are many ways you can exercise your brain and improve your improve mental fitness. . These include. Solving puzzles, playing memory games or learning a new language.. By exercising regularly, you can keep your brain fit, improve your mental flexibility and sharpen your memory. Group activities, such as quiz nights or a chess group, can also boost cognitive skills. Not only does it exercise the brain, but it also builds social contacts - which is also important for mental health.

More tips on how to stay healthy at every stage of life

You have now learned some tips and tricks on how to stay healthy and lead an active life. Nevertheless, we do not want to deprive you of other important health aspects. Because it's often the little things that make a big difference to your well-being.

Sleep yourself fit: How good sleep hygiene positively influences your life

Every now and then, press the reset button - preferably for several hours a day. We are talking about sleep. It gives the body the opportunity to regenerate regenerate, cells are regenerated and the the impressions of the day. The key to a healthy sleep rhythm is good sleep hygiene. good sleep hygiene. It includes various habits and behaviors, such as regular bedtimes and wake-up times, avoiding caffeinated drinks and heavy meals in the evening, and creating a quiet and dark sleeping environment. Turning off electronic devices before bed or having a regular yoga or meditation routine can also help prepare the body to prepare for sleep. Also, make sure you are getting enough sleep - seven to nine hoursn should be every night for adults12. Because Lack of sleep can have a negative impact on physical and mental health. The consequences include a weakened immune system13an increased risk of diabetes and heart disease14 as well as poor concentration, memory problems and mood swings15.

How social interactions can improve your well-being

Relationships play an important role in our lives; it's not for nothing that people often say "people of the heart" to their loved ones. In fact, social social interaction regardless of age our well-being and health, regardless of our age16.16. Especially in old age, they can help maintain physical and mental health by reducing the reducing the risk of cognitive decline, depression depression and other age-related health problems reduce. In contrast, social isolation and loneliness can lead to a range of negative effects, including depression, anxiety, and a weaker immune system.

Early Practice: Why Prevention is Important at a Young Age

The saying "prevention is better than cure" is an oft-heard mantra for a reason. In fact, you can lay lay a good foundation for your future health at a young age.. A balanced diet, regular exercise and sufficient sleep are important pillars of a healthy lifestyle. In addition, it is advisable not to give up smoking in the first place, to keep alcohol consumption as low as possible, and to reduce stress as far as possible. Also regular preventive medical checkups Regular checkups with your doctor are also part of staying healthy, so that illnesses can be detected and treated at an early stage. All in all, it is never too early to start preventing diseases and to maintain a healthy lifestyle. A conscious and health-oriented life promises you not only an optimal well-being, but also improves your quality of life on several levels.


1 https://apps.who.int/iris/bitstream/handle/10665/272722/9789241514187-eng.pdf?sequence=1&isAllowed=y

2 Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of sport and health science, 8(3), 201-217. https://doi.org/10.1016/j.jshs.2018.09.009 

3 Netz, Y., Wu, M. J., Becker, B. J., & Tenenbaum, G. (2005). Physical activity and psychological well-being in advanced age: a meta-analysis of intervention studies. Psychology and aging, 20(2), 272-284. https://doi.org/10.1037/0882-7974.20.2.272

4 Hermanussen, M.; Jensen, F.; Hirsch, N.; Friedel, K.; Kröger, B.; Lang, R.; Just, S.; Ulmer, J.; Schaff, M.; Ahnert, P. Acute and chronic effects of winter swimming on LH, FSH, prolactin, growth hormone, TSH, cortisol, serum glucose and insulin. Arct. Med. Res. 1995, 54, 45-51.

5 Johnson, D.G.; Hayward, J.S.; Jacobs, T.P.; Collis, M.L.; Eckerson, J.D.; Williams, R.H. Plasma norepinephrine responses of man in cold water. J. Appl. Physiol. Respir. Environ. Exerc. Physiol. 1977, 43, 216-220.

6 Leppäluoto, J.; Westerlund, T.; Huttunen, P.; Oksa, J.; Smolander, J.; Dugué, B.; Mikkelsson, M. Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. Scand. J. Clin. Lab. Investig. 2008, 68, 145-153.

7 Rosengren, A., Hawken, S., Ounpuu, S., Sliwa, K., Zubaid, M., Almahmeed, W. A., Blackett, K. N., Sitthi-amorn, C., Sato, H., Yusuf, S., & INTERHEART investigators (2004). Association of psychosocial risk factors with risk of acute myocardial infarction in 11119 cases and 13648 controls from 52 countries (the INTERHEART study): case-control study. Lancet (London, England), 364(9438), 953-962. https://doi.org/10.1016/S0140-6736(04)17019-0

8 Siddiqui A et al: Endocrine stress responses and risk of type 2 diabetes mellitus. Stress 2015; 18(5): 498-506

9 Melissa A. Rosenkranz, Richard J. Davidson, Donal G. MacCoon, John F. Sheridan, Ned H. Kalin, Antoine Lutz, A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation, Brain, Behavior, and Immunity, Volume 27, 2013, Pages 174-184,

10 Stahl JE, Dossett ML, LaJoie AS, Denninger JW, Mehta DH, et al. (2017) Correction: relaxation response and resiliency training and its effect on healthcare resource utilization. PLOS ONE 12(2): e0172874. https://doi.org/10.1371/journal.pone.0172874

11 Seither-Preisler, A., Schneider, P. (2015). Positive effects of music making on perception and cognition from a neuroscientific perspective. In: Bernatzky, G., Kreutz, G. (eds) Music and Medicine. Springer, Vienna. https://doi.org/10.1007/978-3-7091-1599-2_24

12 Max Hirshkowitz, Kaitlyn Whiton, Steven M. Albert, Cathy Alessi, Oliviero Bruni, Lydia DonCarlos, Nancy Hazen, John Herman, Eliot S. Katz, Leila Kheirandish-Gozal, David N. Neubauer, Anne E. O'Donnell, Maurice Ohayon, John Peever, Robert Rawding, Ramesh C. Sachdeva, Belinda Setters, Michael V. Vitiello, J. Catesby Ware, Paula J. Adams Hillard, National Sleep Foundation's sleep time duration recommendaions: methotdology and results summary, Sleep Health, Volume 1, Issue 1, 2015, Pages 40-43.

13 Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep, 38(9), 1353-1359. https://doi.org/10.5665/sleep.4968

14 Knutson K. L. (2010). Sleep duration and cardiometabolic risk: a review of the epidemiologic evidence. Best practice & research. Clinical endocrinology & metabolism, 24(5), 731-743. https://doi.org/10.1016/j.beem.2010.07.001

15 Banks, S., & Dinges, D. F. (2007). Behavioral and physiological consequences of sleep restriction. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 3(5), 519-528.

16 Cacioppo, J. T., Ernst, J. M., Burleson, M. H., McClintock, M. K., Malarkey, W. B., Hawkley, L. C., Kowalewski, R. B., Paulsen, A., Hobson, J. A., Hugdahl, K., Spiegel, D., & Berntson, G. G. (2000). Lonely traits and concomitant physiological processes: the MacArthur social neuroscience studies. International journal of psychophysiology : official journal of the International Organization of Psychophysiology, 35(2-3), 143-154. https://doi.org/10.1016/s0167-8760(99)00049-5

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