The World Health Organization (WHO) estimates that 42% of all premature deaths worldwide could be avoided. In addition to regular preventive check-ups, a healthy lifestyle can also ensure that you do not expose yourself to unnecessary risks.
So it’s up to you and you can choose every day whether you want to do something good for your body. With our quick tips, you can immediately make your everyday life healthier without making any big purchases. Let’s go!
Healthier living: The pig dog knocks over my plans
You had the intention to eat healthier. You read about the Stone Age diet in a magazine. However, it takes a lot of perseverance and a complete revamping of your eating habits to follow the trend.
At the beginning you were still quite eager. Motivation quickly waned, however, after you realized that your entire pantry shelf was incompatible with the rules of the Stone Age diet.
In addition, you just couldn’t get used to the new diet plans, because they simply required too much time and effort.
Time and effort are precisely the factors that cause most good resolutions to fail. Even if we firmly resolve to pay more attention to health, it is not possible to follow elaborate trends in stressful everyday life.
But that doesn’t mean we can’t do anything at all. We just need to shift our focus to practical everyday tips, rather than turning our entire health regimen inside out.
You have the greatest chance of success if you set yourself several small subgoals instead of chasing an ideal image that is anything but suitable for everyday life.
Healthier living: 7 practical tips
Below, we reveal practical tips you can use to get started right away. All you need is motivation.
1. Combine fruits and vegetables at every meal
Fruit and vegetables are indispensable for a healthy diet. After all, it contains vitamins, fiber and phytochemicals.
Nature provides us with a wide selection of colorful representatives, so there is something for everyone. Combine your meals so that either fruits or vegetables end up on your plate.
Here are a few examples:
- Breakfast: either a slice of whole-grain bread with cheese and tomatoes or a cereal with fresh fruit.
- Lunch: Whole-grain pasta with a fresh tomato sauce or spinach lasagna with salmon.
- Dinner: a fresh salad with olives or carrot stew.
2. Schedule solid meals
Also be one of those who prefers to take in lots of small bites throughout the day?
Nutrition experts still debate whether a few larger meals or many small meals are better for the body. Even scientific studies do not bring the desired clarity.
One thing is certain, however: for some people, eating more often means that dessert is also on the menu more frequently.
If you want to lose weight or limit your sugar intake, then it’s a good idea to schedule solid meals. Optimally, design a meal plan for the entire week. That way, you won’t run the risk of grabbing quick snacks out of overexertion.
GOOD TO KNOW!
There’s another question that still haunts science: "Does late-night eating make you fat??" Medical experts state that every meal boosts the nervous system and provides for an adrenaline release.
In plain English, the food intake makes you feel awake. While some people notice this, others don’t feel it at all.
The fact is, your digestive system adjusts to your daily rhythm. Nutrition experts stress that it’s not the time of day but the total amount of calories that determines how much fat padding we put on.
3. Take the stairs instead of the elevator
This tip is as simple as it is effective. When you climb stairs, you train your breathing and your cardiovascular system, and you also do something for your thigh and pomus muscles.
However, stair climbing is not suitable for everyone. If you suffer from joint pain or an unsteady gait, you should forgo the fitness session.
4. Walk 7500 steps a day
You wonder why we advise 7500 steps, when the fitness watches only start at 10.Congratulate 000 steps? There’s a specific reason for this.
According to a recent study, 7500 steps per day is enough to reduce the risk of death. This was studied in 16.000 older women from the USA. Your average age was 72.
After four years, it was clear that those study participants who took at least 4,400 steps a day had a reduced risk of death compared to less active subjects.
The more active women were, the more they were able to reduce their risk of dying. However, only up to a step count of 7500, after that it makes no difference as far as life expectancy is concerned. 1
GOOD TO KNOW!
The magic limit of 10.000 steps, which is deposited in fitness watches, is based on a publicity stunt. In the 1960’s, Yamasa introduced the first portable pedometer during the Olympic Games.
The name "Manpo-kei" means something like. 10.000-step counter". The manufacturer stated that this number of steps is healthy. However, the argument is not based on scientific studies.
5. Drink green tea with lemon
Are you a tea lover or coffee drinker? No matter what other hot beverages you like to drink, give green tea a chance. It is an integral part of many Asian households and is becoming increasingly popular here as well.
It’s no wonder, because the phytochemicals found in green tea are powerful. The so-called catechins trump with an outstanding antioxidant effect.
Antioxidants are important for the body to fight free radicals. These are caused by the body’s own metabolic processes or by environmental influences such as tobacco consumption.
Green tea is said to have many benefits. It is said to reduce the risk of cancer, add to hospital germs and provide a greater sense of well-being. In fact, many positive properties of green tea have been confirmed in scientific studies.
In a recent study conducted in 2020, 100.000 Chinese people were interviewed over a period of 7 years about their tea consumption and lifestyle habits. They all did not show cardiovascular disease.
Result: Participants who drank at least three cups of green tea a week had a 20% lower risk of heart disease or stroke compared with subjects who rarely or never drank green tea. 2
By the way: A squeeze of lemon can bring additional health benefits. The acidic juice prevents the valuable catechins from decomposing during digestion.