Regardless of your age, you should take care of your body's health. With sufficient sleep and physical exercise as well as a balanced diet, ageing processes can at least be delayed and illnesses avoided. Follow our our nine tips to stay healthy all year round!
Physical exercise promotes your health
The more you move, the better your immune system works. Physical activity boosts our body's inflammation and infection-fighting abilities and exercises both muscles and joints. And it doesn't have to be strenuous or even intense - even low-impact exercise can have benefits, such as weight loss or freedom of movement.
You can cycle, walk, swim or do low impact aerobics. If you are able, you should do 20 to 30 minutes of moderate-intensity exercise daily to reach the recommended total of 150 minutes per week. You can also strengthen your muscles by lifting weights or doing yoga. A good mix of cardio and strength training is always recommended. If you have any questions about your physical fitness for the amount of exercise mentioned above, please consult your doctor or specialist.
Eat a healthy diet
The best way to stay healthy is to eat a diet rich in fruit, vegetables and lean meat. This will protect you from disease and strengthen your immune system at the same time! Fruit is an excellent source of antioxidants that protect our cells so that we can avoid damage or disease caused by free radicals - environmental toxins such as pollution particles, smog, etc.
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You should also limit your intake of sugary and fatty foods, as these can trigger inflammation in the body and weaken your immune system. It is particularly advisable to always keep an eye on liquid calories. Juices, soft drinks, spritzers and alcohol, for example, are real sugar bombs and even if you eat healthily, you can still drink yourself fat.
Food supplements: important for your health when needed
Some dietary supplements help to support a healthy immune system. Fefore taking any supplements, always ask your doctor if they are safe for you and appropriate in the context of your other health goals, especially if you are taking a prescription medication.
Have your doctor check your vitamin balance with a blood test. Your doctor can tell you exactly which vitamins, minerals or trace elements are imbalanced. These include calcium, vitamin D, vitamin B6 or vitamin B12. These values should always be known, as calcium, iron, vitamin D or vitamin B12 deficiency in particular can have serious consequences.
If you need to take dietary supplements, please continue to pay attention to high-quality manufacturers. Many drugstore products cost little, but are also useless. Chemically processed vitamins are often no longer fully usable by the body. Here too, your doctor, health insurance company or a nutritionist can help and provide advice and support.
Wash your hands frequently
Washing your hands regularly is another good way to stay healthy all year round. Viruses can survive on surfaces for up to 24 hours. You can get sick if you touch a surface covered with viruses, contaminate your hands and then touch your face.
Wash your hands frequently with warm soapy water for at least 20 seconds. Avoid touching your nose, face and mouth with your hands.
You can also protect yourself by using an antibacterial hand sanitizer if you are unable to wash your hands. You should also regularly disinfect the surfaces in your home and at your workplace.
Mental health: learn to deal with stress
Chronic stress increases the body's production of the stress hormone cortisol. Too much cortisol can disrupt various functions of your body, including your immune system.
To reduce stress, you should exercise more, get enough sleep, set reasonable expectations for yourself and engage in relaxing, enjoyable activities. In extreme cases, group therapy and individual therapy can be offered in order to gain more skills in coping with stress. Welfare organizations also frequently offer lecture series on these topics.
Healthy sleep: give yourself plenty of rest
Sleep can not only lower your stress levels, but it is also the basis for your body to repair itself. For this reason, adequate sleep can lead to a stronger immune system, making it easier for the body to fight off viruses.
Sleep is also important in old age, as it can improve memory and concentration. Aim for at least seven and a half to nine hours of sleep per night.
If you have trouble sleeping, you should talk to your doctor to find out the cause. Causes of insomnia can include inactivity during the day and too much caffeine. It can also be a sign of a medical condition such as sleep apnea or restless legs syndrome.
Measures to prevent infections
Annual vaccinations are another way to stay healthy throughout the year. If you are 65 or older, you should talk to your doctor about a high-dose flu shot.
The flu season in European countries is between October and May. It takes about two weeks for the vaccine to be effective and it reduces the risk of flu by 40 to 60 percent if the vaccine strains match the circulating strains.
As the flu virus changes every year, you should get vaccinated every year. Talk to your doctor about a pneumococcal vaccination to protect against pneumonia and meningitis.
Arrange annual check-ups
An annual check-up can also keep you healthy. Always speak to your doctor if you have any concerns about your health.
Diseases such as diabetes and high blood pressure can go undetected. Regular physical examinations allow your doctor to diagnose problems early. Early treatment can prevent long-term complications.
You should also see a doctor immediately if you have cold or flu symptoms. The flu virus can lead to complications in adults over the age of 65. The immune system becomes weaker with increasing age, making it more difficult to fight off the virus.
If you see a doctor within the first 48 hours of flu symptoms appearing, they may prescribe an antiviral to reduce the severity and duration of symptoms.
Avoid contact with sick people
Another way to protect yourself all year round is to avoid being around sick people. This is easier said than done. But if there is a flu outbreak in your area, limit contact with people who are unwell and avoid crowded places until the situation improves.
If you have to go out, protect yourself by wearing a face mask. If you are caring for someone with the flu, wear a face mask and gloves and wash your hands frequently.
For your health: the most important things at a glance
The flu and other viruses can become dangerous as you get older. Not all illnesses can be prevented, but a proactive approach can boost your immune system strengthen it. A strong immune system keeps you healthier and makes you less susceptible to illness all year round.
