young woman sits in poppy field and relaxes

Self-care and mindfulness: 10 tips for more well-being in your life

Want to better manage stress, boost your self-confidence and increase your well-being? Self-care, mindfulness, and living in the here-and-now are the keys to train your self-awareness and your resilience, so that you can better handle difficult or stressful situations better and go through life more life with more satisfaction.

So that you can succeed, we have for you the 10 best tips and exercises for more mindfulness and self-care. together.

In this article we reveal to you: 

  • How to strengthen your strengthen your mind and body with self-care with self-care.
  • What simple rituals make you more satisfied.
  • Why Digital Detox and how it works.
  • What laughter and humor can do.
  • What little attentions sweeten your life.
  • Why creativity is a good balance for you.
  • Why you should your food mindfully should.
  • How you can how you can optimally reduce stress in nature in nature.
  • Why you avoid negative thinking should.
  • How you can body and mind in harmony with sport. with sports.
  • Which evening rituals ensure better sleep.

Healthy thoughts, healthy body: Why self-care is so important

If you don't take care of yourself and permanently put your needs aside, sooner or later you will suffer damage - psychologically and physically. If, on the other hand, you are good to yourself, you take care of your needs, increase your well-being, strengthen your self-confidence and your body.

Discover these simple tips for more self-care and mindfulness in your life

Do you want to train yourself in mindfulness to strengthen your well-being and self-confidence? Then you should read up now on the 10 best exercises and tips to practice self-care and mindfulness and improve your well-being:

Establish a gratitude ritual

Gratitude helps you to feel better. If you are grateful, you will perceive more positive positive feelings in the long run, while the negative ones decrease. You will also feel more socially connected, be more balanced and sleep better. The main point of a gratitude ritual is to focus on what you already have, not on what you think you lack.

Tip for more gratitude: 

  • End your day with a gratitude ritual and write down two to three events for which you are particularly grateful today and what you yourself contributed to them. If you do this exercise over a longer period of time, you will notice that your thoughts will change for the better.

A path to more mindfulness: How to achieve a successful digital detox

Have you ever thought about detox? Don't worry, we don't want to send you to rehab, but we do recommend Digital Detox with a conscious renunciation of internet, smartphone and PC. Give yourself a conscious time-out from the digital "seducers" that constantly distract you, and you'll find that you can concentrate better and more time for your hobbies have.

Tips for your Digital Detox:

  • Turn off push messagesConstant news on your phone, most of which is completely irrelevant, distracts you from what you are doing. Just turn off your push messages and focus on what's really important.
  • Declare your bedroom a cell phone free zoneIs your smartphone your constant companion and do you check your e-mails in bed at night or scroll on TikTok ad infinitum? The blue diode light in the display can disturb your body's melatonin production and make it difficult to fall asleep. Therefore, you should ban the cell phone from the bedroom.
  • Set a smartphone timeout: Have you ever tracked your screen time and been shocked to realize how long you use your smartphone every day? Free yourself from the "time-eater" and set a time-out, e.g. daily between 9 pm and 8 am.

Nice things for yourself: Small gestures with big effect

What works for partners and friendships also works for yourself. Pamper yourself, be mindful and integrate small gestures small gestures in your everyday lifethat gladden your heart.

Tips for more joy:

  • Prepare yourself a delicious meal prepare it lovingly on the plate and enjoy every bite consciously
  • Be good to yourself, hug yourself and enjoy the feeling of security. You will find that a positive feeling will arise.
  • Pause for a few seconds, smile at yourself or wink at yourself - every time you look into a mirror or pass it. A small exercise with a big effect for self-awareness and self-love.
  • Create a playlist with good mood songs that motivate you to sing and dance along. You don't need a stage or an audience, because your concert hall is your home!

Creativity as a balance: Why it is important to be creative

In a study involving 658 participants, researchers investigated the connection between creativity and well-being. The participants kept a daily diary and rated their satisfaction on a questionnaire. As a result, the longer the participants had spent on creative activities and hobbies the day before, the more satisfied they were..

Tip for more creativity: 

  • Whether you paint, sew, crochet, or play a musical instrument. celebrate your creativity and feel good aboutto create something. If you don't have a hobby, you can cook new dishes to tantalize your taste buds and expand your culinary horizons.

More well-being through conscious eating: This is how mindfulness works at the dinner table

You're probably familiar with this situation: You're at work, you grab a quick roll at the bakery during your lunch break and eat it on the go, you snack on tons of chocolate in between meals, and in the evening you put a frozen pizza in the oven and eat it while watching TV. In addition to the countless calories that you feed your body, you are not aware of what you have eaten during the day. But there is another way: Decide for more mindfulness at the dinner table and you will notice that your eating behavior will change for the better and you will feel better.

Tips for more mindfulness when eating:

  • Set the table with your favorite tableware.
  • Prepare your food consciously and arrange it beautifully.
  • Turn off the Turn off the TV or radio while eating.
  • Focus on the moment and enjoy every bite consciously.
  • Notice the appealing smell and delicate taste.

Off to the countryside: How you can relieve stress in nature

Did you know that just 20 minutes in nature is enough to significantly reduce your stress level? This was the conclusion reached by scientists at the U.S. University of Michigan in a study published in the journal "Frontiers in Psychology".. The participants went for a walk in nature or enjoyed the time out in the countryside sitting on a bench - without smartphones or other stress factors. After the stay in the green, the cortisol value was recorded, which had significantly reduced.

Tip for your nature experience:

  • If you also want to reduce stress and lower your cortisol levels, you should gather positive experiences in nature - whether you go for a walk in the forest or park, sit in the sun in the green or go for a light hike. Another positive side effect: By spending time in the sun, your body receives valuable vitamin D and can even store it!

Good vibes only: How to take care of yourself with positive thoughts

Positive thinking and the ability to forgive ourselves make us happy, strengthen self-esteem and are basic prerequisites for satisfaction and success. However, sometimes it is a bit difficult to forgive yourself. In such moments, accept your misbehavior or inadequacy, see the positive in your personality and arrive in the present. 

Tips to boost your positive "vibes":

  • Go through life with a smileWhen you smile, your brain releases happy hormones, which changes your perception.
  • Surround yourself with positive, happy people.The environment and our social contacts influence our inner experience, so if possible you should spend your time with people who are good for you.
  • Focus on what you can change: "Coulda, woulda, woulda..." - Feelings of guilt or self-doubt will not bring you one step further. In such moments, direct your attention to things you can influence and accept that what has happened is over.

Stop your brooding with exerciseWhen your mind's carousel is in overdrive, take a walk, go jogging, or work out at the gym, because exercise has a positive effect on your thinking.

Body and mind in harmony: Why sport is so important

Sport strengthens the body and keeps us fit. However, sport does much more, because it has a positive effect on the brain, increases the well-being and lets us sleep better. For this you do not necessarily have to break all records in the gym or running and demand the maximum from yourself, because even with simple movement you can achieve a lot!

Tips for more movement in everyday life: 

  • Just leave the car or the streetcar and walk or ride your bike. walk or ride your bike to work to work. If that's too far for you, walk part of the way.
  • Enjoy a walk in the fresh air during your lunch break walk in the fresh air. Here you can relieve stress and then go back to work with full power.
  • Do not use the elevator and lstairs. This keeps you fit and you burn calories.

You want to learn more? We tell you 7 habits that will help you keep fit easily.

Evening ritual: How a mindful routine can improve your sleep

Healthy and restful sleep is important for your body and mind. With evening rituals and sleep hygiene measures you will find it easier to sleep and wake up more refreshed in the morning.

Tips for your evening rituals:

  • Turn off your cell phone two hours before you go to bed.The blue light can interfere with melatonin production in your body and make it difficult to fall asleep.
  • Avoid caffeine, alcohol and nicotine in the evening.because these stimulants will get you pumped up and keep you awake.
  • Meditate before you sleep or do breathing exercises to lower your to lower your heart rate and blood pressure so you can fall asleep better.
  • Get used to a fixed time for going to bed and getting up - if possible also on weekends. Your body will get used to this rhythm and you will enjoy a better quality of sleep.

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man doing gymnastic exercises in office

Light gymnastic exercises for your everyday life

Are you looking for mini-workouts to complement your classic training and improve your body awareness in no time at all? Then you can look forward to simple gymnastic exercises that can be easily integrated into your everyday life. Our workouts are also ideal for you if you are temporarily unable to train properly due to an injury, but still want to keep fit.

We present you the best gymnastic exercises for your everyday lifeWhenever you feel like a mini-workout - at home, in the office or while waiting for the bus.

Get motivated with the following mini workouts:

  • Quick gymnastics basics
  • The most popular mini workouts
  • Train on the road without tools
  • Home office gymnastics
  • Quick fit while waiting
  • Loosening exercises for in between

Fit through the day: How small gymnastic exercises in everyday life do your body good

Many believe that only a regular, sweaty workout brings success. It is true that it makes sense for your well-being and health to do a cardio workout several times a week in combination with strength training. However, there are always phases in the sometimes stressful everyday life where there is simply not enough time to go to the gym three times a week. 

In addition, some people find it easier to integrate small sports exercises into their day than to work out in the gym for two hours at a stretch. This is exactly where mini-workouts come into play, which are also excellent as an icing on the cake in addition to fitness, jogging or tennis. tennis.

Last but not least, athletes can benefit from simple, everyday gymnastic exercises, since only individual muscle groups are often stimulated during a classic workout. In this context, it is especially important to strengthen your back muscles every now and then in between and to relieve your joints. "Last but not least, many people suffer from tension in the shoulder, neck and back area, which can be effectively relieved by loosening mini-exercises when performed regularly.

Small exercises, big effect: These mini-workouts fit into every day life

One highlight of small workouts is that they can be spontaneously integrated into everyday life depending on the occasion and location - for example, while waiting at the supermarket checkout. While commuting to work by bus or waiting at traffic lights are naturally more low-key exercises like relaxing foot and shoulder circles, you can be more creative at the home office and Activate your body with squat toe raises, jumping jacks and co..

Watching your favorite show is also the perfect opportunity to keep fit almost incidentally - not all the time, but for example when commercials are on.

Let the following mini-workouts inspire you to more movement and fitness - situational, uncomplicated and with an extra portion of fun.

Gymnastics to go: Simple exercises for on the go

Small workouts are ideal in situations where you can't do anything else because you're traveling from A to B by bus or train. The following exercises for ankles, legs and your neck and shoulder area can even be done standing up on a crowded train.

Mini workouts for bus and train:

  • Shoulder circles: To ease uncomfortable tension in your neck and shoulders, you can lift your shoulders in circular motions and rhythmically pull them back down. When doing this, make sure to move slowly and breathe calmly and with focus.
  • Calf Raise: To work your calf muscles, alternate standing on your toes and then slowly lower your foot back down. In addition, you can remain in the position on the balls of your feet for a few seconds.
  • Foot circles: Your feet have to perform at their best day after day. To relieve or loosen your ankles and promote blood circulation, rotate your left and right foot alternately clockwise and then counterclockwise in several passes.

Fit at the desk: You can also do these gymnastics in the office

If you work mostly in a home office or at a desk in an office, it's a good idea to get up and move around a bit at least every hour - for example, to pour yourself a cup of tea or to stand by an open window and breathe in some fresh air. 

In addition, the following gymnastic exercises are suitable as a small fitness break, which you can perform partly standing and partly sitting.

Gymnastic exercises for the office:

  • Standing table exercise: First, stand sideways next to your office desk and place your adjacent hand on the tabletop. Now begin a side arm raise with the other hand: bring your initially hanging arm over your head and back again - including several repetitions. Be careful to avoid jerky movements and repeat the exercise on both sides.
  • Swivel Chair Exercise: If you have a swivel chair, sit with your back straight on the front third of the seat. Now slowly turn from side to side to strengthen the muscles of your core and spine.
  • Hip flexor stretch: This exercise also works with a stationary work chair: sit on the seat and pull your left knee toward your chest. Hold your knee with both hands and stay in the stretch for about 15 to 30 seconds before switching sides and exercising your right hip flexor.

No more boredom: effective exercises you can do while waiting

In everyday life, there are always situations in which you have to wait - whether at the checkout in the supermarket, for the bus or at the doctor. If you use this opportunity to get some exercise, you benefit twice: While you relax your shoulders or train your abdominal muscles, the waiting time automatically seems shorter.

Mini-workouts to make effective use of waiting time:

  • Tighten abdominal muscles: In this simple abdominal exercise, which you can perform unobserved, you tense your abdomen in several rounds for a few seconds and then relax it again. This mini-workout is also ideal for your pomus muscles.
  • Arm circles and shoulder rolls: You can relax tense, achy shoulders while standing in a long line with simple movement exercises like arm circles or loosening shoulder rolls.
  • Wrist exercises: In this simple exercise, you let your wrists slowly circle rhythmically. In between you can open and close your hands several times.

Get fit while watching series: You can also do this little workout in front of the TV

While watching TV, talking on the phone, or cooking while you're waiting for the next preparation step, the following mini-workouts are easy to incorporate into your daily routine. 

Gymnastics exercises while watching movies and talking on the phone:

  • Single-leg balance exercise: This exercise is ideal for longer phone calls. Stand on one leg and hold the position for as long as possible before switching sides.
  • Squat Toe Raises: This mini-workout is also great for commercial breaks or a phone call. Start by squatting and then move to your toes in a flowing motion. This gymnastic exercise strengthens your leg muscles and increases flexibility.
  • Light dumbbell workout: While watching TV or talking on a hands-free phone, you can use a pair of light dumbbells to perform simple exercises like biceps curls or triceps extensions.

3 minutes for more mobility: quick and easy exercises for the day

Sometimes you just have to do it fast: Exercises for which you don't need any tools are ideal for a lightning-fast workout. The following mini workouts are perfect for in-between workouts to define your silhouette - provided you regularly incorporate push-ups and the like into your daily routine.

Mini workouts for in between:

  • Wall push-ups: Stand facing the wall, place your hands flat on the wall and perform a type of push-up while standing. During the exercise, slowly push your body toward the wall and then back again. As always, avoid jerky movements and focus on steady repetitions.
  • Jumping Jacks: This "jumping jack" exercise is also ideal for in-between as a little cardio workout. As you jump into the straddle from a standing position, pull your arms parallel above your head before jumping back into a "shoulder narrow" stance, bringing your hands together behind your back. When performing, make sure to do the repetitions as quickly as possible once the flow is smooth and even.
  • Step-Ups: Stand in front of a stair step and perform alternating leg lifts to strengthen your thigh muscles and firm your butt - easy in between.

You can use these everyday situations for a little workout

Finally, we would like to introduce you to a few opportunities that you can excellently use for mini-workouts and simple gymnastic exercises.

Perfect moments for your mini training:

  • Take small breaks during your workday (e.g., while sitting or standing at your desk).
  • The lunch break is ideal for a mini workout in the fresh air
  • Use everyday activities like brushing your teeth or waiting on the phone loop to mobilize your body
  • During a serial marathon you can do arm circles, shoulder rolls and so on every now and then.
  • Use the time while riding the bus to alternately tighten and loosen your abdominal and butt muscles
  • Every time before you get up in the morning, you can activate your circulation and lymphatic flow with "cycling" in the air and, by the way, exercise your leg muscles
  • During a meeting you can let your ankles circle unobserved underneath the table - and relieve stress at the same time
  • Use commercial breaks on TV for standing mini-workouts like jumping jacks, squat toe raises and more.
  • Queues at the checkout and waiting times at the train stop are perfect for mini-exercises to loosen up your shoulders and tighten up your abdominal or butt muscles

Final Tip: For gymnastics exercises at home, powerful music can help motivate you and make your exercise sessions more interesting - one song length is enough!

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elderly woman picking vegetables in garden

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.

Sources

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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young couple goes hiking for more fitness

7 habits with which you can easily keep fit

Who doesn't want a healthy and fit body? A regular fitness routine can help you achieve this goal. But often it seems like you have to spend hours in the gym to achieve it. But that doesn't have to be the case! In this article, we'll introduce you to 7 habits that you can easily incorporate into your daily routine to stay fit and healthy. Whether you're a gym slacker or a fitness enthusiast, these tips are suitable for everyone and can help you get your body in top shape.

Active and fit: Why physical fitness makes your life easier

Sure, your fitness level will always benefit from increased physical activity, but did you know that your cognitive performance can also be boosted by regular exercise? And that's not all. Even with small fitness habits in everyday life you can make a big difference:

  • Reduce stress,
  • Boost your self-esteem,
  • Support your mental health.

And the environment will also be happy if you ride your bike instead of using the car in everyday life - this way you keep yourself and the planet healthy.

Make your everyday life fit: This is how you can easily establish healthy habits

A healthy lifestyle doesn't always have to mean spending hours in the gym every day or following strict diet plans. Sometimes small but constant changes in your daily routine are enough to keep you fit and live healthier. With the following simple habits that fit into any daily routine, you can start improving your health today.

Use everyday moments for creative mini-workouts

Sometimes it's hard to overcome your inner obstacle or you just don't have the time for an extensive workout. But don't worry, there are other ways to stay fit in everyday life! With these creative mini-workouts, you can playfully stay in motion throughout the day:

  • Get up more often: If you spend most of your day at your desk, it's important to get up and move around regularly. For example, on the way to work - simply stand still on public transport. This promotes blood circulation, stimulates the circulation, strengthens the muscles and also burns calories.
  • Take a few more steps: Use every opportunity, no matter how small, to integrate exercise into your daily routine. For example, get off the bus one stop earlier and walk the rest of the way, or find the parking space farthest from the entrance when shopping.
  • Become a cleaning devil: You can also keep fit in the household. Vacuuming, hanging up the laundry or cleaning use a lot of muscles and burn calories.
  • Take the stairs: You can't hear it often enough - from now on, take the stairs instead of the elevator. This gets your cardiovascular system going and conjures up a crisp butt on top. 

With these small but constant training stimuli you can improve your health and keep fit. Try it out and find out which mini-workouts fit best into your daily routine.

Every step counts: Combine your to-do's with small fitness units

It can also help to incorporate physical activity into your daily to-dos and make that connection a habit. Here are some examples of how you can incorporate exercise into your daily tasks:

  • Mini workouts/exercises while watching Netflix
  • Butt tightening and releasing while waiting at the supermarket checkout counter
  • Squats while brushing your teeth or waiting at the coffee machine
  • Walking around during meetings or phone calls
  • Apply Pomodoro technique while working and use the 5 minutes break for a little stretching session
  • Meet friends for a walk instead of coffee - or combine both with coffee to go 

Even these small habits will lead you step by step to success and will noticeably change your fitness.

Throw a fitness party: turn listening to music into a workout

Are you one of those people who can't keep their legs still when they hear a good song? Good for you. Because listening to music can not only be a pleasure for your ears, but is also a real fitness booster. So from now on, whenever you feel stressed or tired, take a little dance break. This will lift your mood and you will burn calories by the way. This good mood routine also works wonderfully when cleaning or tidying up. Turn the music up loud, dance around the apartment and you'll not only have the housework done in no time, but also your daily fitness routine.

More water = more fitness: replace as many drinks as possible with water

It's not just exercise that gets your body moving - your daily ration of fluids also plays an important role. Imagine you could improve your fitness with a simple change in your drinking habits - this is possible by replacing as many drinks as possible with water. Sugary drinks like cola, energy drinks or even alcoholic drinks often contain a lot of sugar and calories, which leads to you unconsciously consuming more calories than you actually need. In contrast, water is a true all-rounder: it quenches thirst, regulates body temperature, and supports many physical and mental functions - all without calories.

Combine your hobbies with short activity intervals

Are you tired of doing the same workouts all the time? Then it might be time to combine your hobbies and interests with physical activity. There are countless ways to turn any hobby into a workout and have fun doing it:

  • Gardening is a great way to get your body moving. Repotting, watering and caring for plants requires a lot of arm work and upper body strength. If you don't have a garden, you can set up a small indoor garden and incorporate your green hobby into your daily workout.
  • Photography is also a great hobby for staying physically active. Use photography as an occasion for a walk in nature or in the city. 
  • It is similar with the hobby of reading: Use audiobooks and take a walk while listening. This way you can not only enjoy your hobby, but also get your legs and cardiovascular system going.
  • Even gaming can be used as an opportunity to keep moving. Get up several times and move around while playing games. You could also use Wii games to activate your body.

Overall, it's important to integrate physical activity into your daily routine in a way that makes it fun and keeps you going. Your favorite hobby is the best choice for this.

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laughing couple having breakfast with Vit4Ever products

Too high blood pressure?

How can I lower my high blood pressure?

More and more people, including young people, suffer from the disease high blood pressure, also called hypertension. As a rule, this refers to arterial hypertension and unfortunately one could almost say that it is a widespread disease. In the meantime 1/3 of the people in Germany are concerned and it becomes annually ever more. Even though men are affected somewhat more often than women, it still almost balances out. 

How does high blood pressure develop and what are the types?

Our entire body is interconnected by a closed vascular system consisting of veins (leading to the heart) and arteries (leading away from the heart).

The heart is the center and the organ that pumps our blood through the vascular system. Whenever our heart beats, blood is pumped through our circulatory system, thereby creating a certain pressure on our vessels = blood pressure. This is important, because only in this way can the blood supply our organs and also the tissues with oxygen and the necessary nutrients that we need to live.

When our heart starts pumping, it contracts and the intracardiac pressure and thus the blood pressure increase and pass this on to the arteries for a short time. This is also called systolic blood pressure and this is the first and higher value in a blood pressure measurement. The second value is called diastolic blood pressure and occurs when the heart relaxes again after contracting.

If the pressure in the arteries exceeds a certain standard value during a measurement, this is referred to as high blood pressure. Depending on how high the two values are, blood pressure / high blood pressure can be divided into different "risk classes".

High blood pressure values:

  • Optimal blood pressure to still elevated normal blood pressure: 120-139 / 80-89 mmHg
  • Slightly elevated blood pressure (hypertension) grade 1: 140-159 / 90-99 mmHg
  • Moderate-severe hypertension (hypertension) grade 2: 160-179 / 100-109 mmHg.
  • Severe high blood pressure (hypertension) Grade 3: >180 / >110 mmHg or higher.

Types hypertension

Generally, hypertension is divided into 2 types: secondary hypertension and essential hypertension. Secondary hypertension is rather rare and does not occur so often, because it is caused by certain diseases such as hormonal disorders or kidney disease.

The situation is different for essential hypertension, which is the most common and, in addition to hereditary factors, is mainly triggered and determined by external influences and risk factors.

What are all the causes of elevated blood pressure and why can it be so dangerous?

As mentioned above, the most common form of hypertension is essential hypertension.
A major role in how high blood pressure can occur is played by factors such as obesity, an unhealthy diet high in fat/salt, lack of exercise, increased nicotine and alcohol consumption, stress, but age can also be such a factor.
The insidious thing about this disease, however, is that it can go undetected for a long time and is also often ignored.
Because you don't necessarily always have to feel something lasting immediately or the symptoms can also disappear quickly for a short time.
However, this will not work in the long run. The opposite is rather the case!

The tin with the vitamin b12 Vit4Ever lozenges
Once you have problems with high blood pressure, you should take care of it right away, even if you are doing well at the moment. Because over the years and especially in old age, this can worsen enormously and have serious consequences if you do not immediately and actively do something about it.

If our arteries are clogged or blocked, the blood in our body can no longer flow properly and our heart has to pump much more to transport the blood and thus the vital nutrients = high blood pressure results.
This is not only a high additional workload that our heart has to bear, but due to the blockage of the vessels, they lose elasticity and can become permanently constricted, which in turn means that our organs are not supplied properly and can become diseased. Especially for organs like the heart, the kidneys and also the brain, it can thus bring lasting damage with it and it can come up to a heart attack or stroke.

Recognize high blood pressure symptoms quickly and act

The symptoms of hypertension are quite obvious and usually several occur at the same time: 

  • Dizziness
  • Nosebleed
  • Headache (especially after getting up)
  • Shortness of breath
  • red face and water retention

If you notice these symptoms, you should see a doctor quite quickly and have this examined. You do not have to be afraid of this, usually only your blood pressure will be measured and if there is a suspicion, you will get a 24-hour blood pressure monitor to evaluate it then.

What helps against high blood pressure and what can be done against it sustainably?

If you want to prevent high blood pressure or even if you are already directly affected, you do not always have to assume the worst scenario, because high blood pressure is one of the diseases that can be treated very well today and for which you can even actively do something against it. Before one reaches now immediately, if this is the case, to medicines, one should sound out first all other options. Because one does not get around a multiplicity of these "changes" even by the use of medicines.

Lower high blood pressure naturally:

First of all, you should focus on the 4 most important basic factors and consider them as a basis.

  1. More exercise and sports. Don't worry, no one expects you to become a top athlete overnight. Here, light walking, jogging or, to start with, going for a walk 5 times a week for about 30 minutes can already be very effective.

  2. Reduce weight and eat healthier. A healthy diet rich in fiber and low in salt is not only good for high blood pressure, but also makes it easier for you to lose weight when combined with exercise. Make sure that you reduce especially carbohydrates and bad fats (keyword: Mediterranean cuisine) and you should also reduce your alcohol consumption to a minimum.

  3. Less stress! The statement "this and that brings me to 180" comes in this case not by chance. Try to become more balanced and avoid stress! Stress is poison for you, always remember: "it brings as well as so nothing to get upset, you harm with it only yourself and nobody else". It is your body and not the body of others! However, if you are more the person who finds it difficult to relax, you can seek professional help as with all other points. Just breathing exercises or a meditation can work wonders.

But certain nutritional supplements can also support you in your endeavor and stand by your side.

Vitamin C is not only one of the best known vitamins and absolutely essential for the immune system, but it is also involved in the synthesis of collagen and elastin - which, among other things, are responsible for the stability of the vascular wall and ensure that they remain elastic and flexible.

L-arginine and / or citrulline. These two amino acids are responsible for the formation of nitric oxide, which in turn ensures that the vessels dilate. The more dilated the vessel, the lower the blood pressure.

Omega 3 fatty acids can have a blood pressure lowering effect by dilating the vessels and can have a positive effect on cholesterol levels.
Here it should be noted that omega from a fish source should be preferred such as fish oil capsules, because they are in DHE / EPA and can be used directly by the body.
Other omega 3 sources such as linseed oil etc. are in the ALA form and must first be converted by the body.

Fish Oil Omega3 Softgel Capsules Tin by Vit4ever

Vitamin D3 is probably one of the most "spectacular" vitamins. There are studies that suggest that it may have an effect on the regulation of blood pressure and is beneficial in inflammation in the body.

Black garlic capsules tin with the tablets of Vit4ever

Black garlic extract. Black garlic, can be seen as a home remedy for high blood pressure, because it contains mainly the active ingredient S-allyl-L-cysteine. This makes the blood thinner and the body can transport it more easily (antioxidant effect).