Content

• To step
• Tips

Many people with a serious illness would give anything to be completely healthy for another day. To be healthy and get the most out of your life, you can follow these recommendations.

To step

1. Stop risky behavior. Taking unnecessary risks is stressful for both body and mind, and it can have devastating long-term consequences. Severe or entrenched patterns of risky behavior can also indicate deeper psychological problems. In that case, you should talk to a specialized counselor. Set your sights on achieving the following results:
   • Have safe sex
   • Stop excessive alcohol consumption
   • Stop smoking
   • Stop drug abuse
2. Drink more water. Adults should drink more than a liter of water per day; that's six large glasses of water. This is in addition to diuretic drinks such as coffee and tea. Water keeps your body at the right temperature and disposes of toxins that are the inevitable result of your digestion and life in our industrial world. Foods that contain a lot of water are even better.
3. Eat healthy. A light, organic breakfast is sufficient and if you combine it with a snack in the morning, you will easily make it through to lunch. A good time for dinner is between 5 pm and 8 pm, depending on your daily routine; it is better not to eat later in the evening, as you will consume unnecessary calories and that can disturb your sleep. Once you get used to a regular diet, your body will feel much more comfortable.
   • Learn how to cook well. By cooking a lot yourself, you can try out different recipes and save a lot of money.
   • A diet high in fiber lowers your cholesterol, regulates your blood sugar, improves bowel movements and prevents you from overeating. The recommended amount of fiber you should eat in a day is 30 grams for men and 21 grams for women; after the age of 50, this will increase to 38 grams for men and 25 grams for women. Good sources of fiber include fruits and vegetables (with their skins), whole grains and legumes.
   • Increase the amount of antioxidants you consume to fight free radicals associated with cancer, cardiovascular disease, arteriosclerosis and other diseases.
   • Make sure you are at a healthy weight. Our physical figures vary in size and weight. A tall person may weigh a little more than a small person.
   • Don't crash diet. There is no magic bullet for weight loss - and even if there were, it is not starving your body. A slow change in your eating habits is much safer and much better for your long-term psychological health.
   • If you don't want to diet, lose weight by exercising. Remember, only serious athletes burn enough to eat whatever they want - and even they don't because it's just bad for your body. If you do eat more calories than is good for you, make sure it is at least nutritious; your heart, brain, muscles, bones, organs and blood cannot live on empty calories forever.
4. Boost your immune system. It's difficult to maintain healthy eating habits and high energy levels when you're constantly battling colds, fatigue, infections, and other effects of a weakened immune system. So make sure your immune system is strong.
5. Improve the quality of your sleep. When you sleep, your body produces cells that fight infection, inflammation and stress - meaning that if you sleep too little or poorly, you get sick sooner, and recover more slowly once you get sick. In addition, a study conducted by The American Journal of Clinical Nutrition found that men who sleep for just 4 hours consume 500 calories more than when they sleep for 8 hours.
6. Get in shape. In addition to losing weight and gaining self-confidence, exercising has a variety of other benefits for the health of your body and mind. For example, being in good shape is associated with a reduced risk of Alzheimer's. Exercise also boosts your immune system; even a small change such as a brisk walk for 20 to 30 minutes five times a week can significantly improve your immune system. Exercise is also the best way to get a good night's sleep - which, as mentioned earlier, can help you lose weight by eating less.
7. Take care of yourself. Wash your hands regularly, especially after going to the toilet. Brush and floss your teeth and brush your tongue after eating; food scraps cause bad breath and gum problems. Visit the dentist regularly to avoid problems.
8. Find an emotional balance. Even if you are otherwise perfectly healthy, you will not feel complete if you have inner turmoil. Everyone has a dip and there are many little things you can do to feel better. If the problem turns out to be deeper, you may have to deal with emotional pain or even depression.
   • Once you have worked on yourself, you have to start working on your relationships. Learn how to recognize a manipulative relationship and address potential emotional abuse so that you can have a healthy relationship.

Tips

• If you feel that your body needs to rest, listen to it. The body is a wonderful organism capable of repairing itself, as long as we take good care of it.
• Don't worry too much. Stay calm and encourage yourself to do things you've never done before.
• There are also apps with which you can record your goals for being healthy. You can download this on your phone.