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THE HEALTHY YOU
  • Das-Gesunde-Du/Die_App/Goldene_Regeln
  • The-Healthy-You/The_App/Golden_Rules

Golden Rules

The most important tips to each of the 15 topics are summarized in the form of "Golden Rules", based on the latest scientific findings.

1. Cardiovascular System

  1. Stay physically active, if possible daily. If you consume about 2000 kilocalories per week in sports activities such as walking, jogging, cycling or swimming, you reduce your risk of a heart attack or a stroke at least by 50%.
  2. Pay attention to a normal body weight. Overweight people have not only an elevated blood pressure, but also higher blood sugar levels. This not only increases the risk of diabetes, but also damages the inner walls of your blood vessels.
  3. Don’t give daily stress a chance, because it harms the immune system and blood vessels, and favors the development of atherosclerosis.
  4. Get informed about cardiovascular diseases warning signs, and don’t hesitate to go for a medical check-up if you are insecure.
  5. Smoking not only causes the rise in blood pressure and heart activity, but also causes an acute narrowing of the blood vessels (atherosclerosis of the arteries of the heart, brain and limbs). Lethal occlusions of blood vessels are often the result.
  6. Women who regularly smoke ten or more cigarettes a day, should not use the contra receptive pill. The combination cigarette/pill increases the risk of heart attack critically.
  7. Practice extreme sports (like marathons, triathlon etc.) only after prior medical examination and knowing your limits. While moderate physical activity protects against the risk of heart attack and many other diseases, intensive physical efforts increase the short-term risk of a heart attack, especially during or after recovering from an infectious disease (flu).
  8. Don’t have any medications prescribed for continuous use without getting accurate information about possible side effects. Particularly cholesterol-lowering drug (statins) should be administered cautiously, which is not often the case. Some medications - for menopausal symptoms and depression - can cause arrhythmia or thrombosis and significantly increase the risk of a heart attack.
  9. Move your legs regularly during prolonged sitting, especially on intercontinental flights and drink enough water to avoid the risk of venous thrombosis ("economy class syndrome") even if this risk is not as high as it is often claimed.

 
2. Bones and muscles

  1. Practice weight-bearing workouts on a regular base to stress bones and muscles more than your everyday life to keep bones and muscles strong and healthy. The most appropriate is moderate strength training. Bones and muscles well trained at young age protect them from degradation in later years.
  2. Ensure an adequate vitamin D supply. A prolonged vitamin D deficiency, especially during winter time (lack of sun exposure), leads to a serious decline in muscle function, bone mineral density and muscle aches as well as chronic muscle and connective tissue pain (fibromyalgia).
  3. Pay attention to an adequate calcium intake, because it is important for bone formation and for the excitability of the muscles. Mineral water is an excellent calcium supplier when the calcium content is at least 150 mg per liter. Thus, to be optimally absorbed by the intestine, the calcium needs sufficient vitamin D supply.
  4. Too much alcohol disturbs the balance between bone building-up and resorption, leaving the skeleton porous. Alcohol prevents the bone-building cells from forming important molecules that are necessary for the build-up of solid bone mass. Alcohol also affects muscle building.
  5. For women, with the onset of menopause estrogen deficiency, it may result in a risk factor for osteoporosis. In addition to hormone replacement - a benefit-risk assessment and decision-making should always be shared with the doctor - there are other valuable preventive measures and therapies, for example the use of plant hormones.
  6. Dairy products are rich in calcium, wherein the fat content does not affect the amount of calcium. Skimmed milk has the same calcium content as whole milk. Cheeses with a lower fat content even contain more calcium than fat varieties.
  7. Drink only little caffeinated tea (black tea) or coffee. The oxalic acid contained in it is not easily dissoluble with calcium and hinders the absorption of the latter from the intestine.
  8. Fast food and ready meals are bone predators due to its high phosphate content. Phosphate is used as preservative in ready meals and flavored drinks like Coke as a preservative, acidity regulator or emulsifier. Too much phosphate in the body causes the increase of calcium excretion from the bones and the bloodstream. At the same time the absorption of calcium from the diet is decreased. Also too salty diet ensures that more calcium is excreted.
  9. Smoking reduces the absorption of calcium and results in increased loss of bone density. The combination contraceptive pill and smoking is not only harmful to bone density, but also affects the development of muscle mass.
  10. If you are overweight, you should lose weight, because every kilo too much strain on the ligaments, tendons, joints and bones. Take some time to exercise on a regular base and reduce the caloric intake. Too much body fat is harmful to both bones and muscles.

 
3. The Cell

  1. Keep your cell fit and healthy with a vitamin-rich diet. Vitamin A and B build on each protein in the body, vitamin C protects the genetic material in the cell from free radicals, vitamin E is a highly potent free radical scavenger and coenzyme Q10 and glutathione protect cells effectively.
  2. Pay attention to the intake of essential trace elements such as zinc and selenium Zinc stabilizes the cell membrane and protects the cell against damage. Selenium is part of a detoxification enzyme and helps in cell regeneration and repair, it also eliminates cancer cells. The cell needs chromium, iron and manganese for energy production.
  3. Due to the variety of devices such as mobile phones, cordless phones, computers, microwave, etc. we are daily exposed to harmful radiation and electromagnetic fields. This type of radiation is nowadays considered as one of the dangerous carcinogenic risk factors. Therefore, stay away from radiation exposure in everyday life as much as possible and reduce especially the mobile phone use.
  4. The substance resveratrol in red grapes and red wine protects the cells from damage and increases their lifespan. Therefore enjoy a good glass of wine from time to time. The green tea is said to have a similar effect. Although alcohol, more ethanol, in the classical sense is not a carcinogen, it is classified as carcinogenic substance in high consumers. Typical "alcohol dependent" apply for esophageal disease, palate, larynx, liver, breast cancer and colon cancer.
  5. Regular moderate endurance training improves oxygen uptake of the cells and is essential for the complex biochemical processes in the cells and thus provides protection against cancer. To keep your cells healthy you should not neglect your daily dose of exercise.
  6. Excessive frying or deep-frying can convert proteins into heterocyclic aromatic amines (HAA) - a cocktail of carcinogenic substances that damage the genetic material in the cell. Chicken meat is particularly vulnerable. Therefore do not eat grilled meat or fried food too often.
  7. Tobacco smoke is the biggest enemy of all cells because it contains dozens of carcinogenic substances. Tobacco use is a major risk factor in many diseases - not only in cancers - cardiovascular disease, diabetes, osteoporosis. Passive smoking seems to be even more harmful. Infants are particularly vulnerable.
  8. Healthy deep sleep patterns and calorie restriction are other effective mechanisms for cancer prevention and the suppression of mechanisms of cellular aging.
  9. Above all, Vitamin D, produced by natural UVB rays from the sun, plays an important role in protecting against cancer. This statement is supported by a consistent established correlation between vitamin D deficiency and the later occurrence of many cancerous diseases.

 
4. Skin

  1. Mature skin is grateful for a mild shower - preferably with pure water and a little soap or a shower gel that does not dry out the skin and maintains its moisture balance. Drink a lot of water on a regular base to keep your skin soft and elastic.
  2. Use sunscreen with caution. Nanoparticles of chemical UV filters can damage skin cells, can create allergies and even cause cancer. For a short time exposure (15 - 20 minutes), you can stay in the sun unprotected without danger. For longer stays, apply a sunscreen with mineral filters from the natural cosmetics.
  3. Because tumors can always form on the skin, it makes sense, to check once a month, whether pigmented moles (birthmark, liver spot) have remarkably changed or whether new ones have emerged. If you have fair skin or particularly large pigment spots, you should check your moles annually. Consult the dermatologist if you notice light or reddish spots on your skin that ooze, bleed or scab. Such changes, which can lead to skin cancer, don’t necessarily to be dark.
  4. In the wintertime during sunless months your body and your skin need more fat (cholesterol) and much of the substance sulfur to produce vitamin D and especially cholesterol sulfate. Grain products, fruits, raw milk, cheese, fish, meat, seafood and vegetables supply your body with enough sulfur.
  5. Do not shower your body more than once a day and do not scrub your body too much with soap and water. Both removes the lipid film and the skin dries out. Regular swimmers should use lipid regulating shower gels and quality bath oils.
  6. Sun means life - which does not mean that excessive sunbathing is healthy. The relationship between the sun and skin cancer today is controversial, but it is still highly recommended to refrain from long and frequent unprotected stays in the sun. Avoid reddening of your skin.
  7. Speaking of vitamin D supplements: Do not drink milk enriched with vitamin D to compensate for the lack of sun, it is useless! Pasteurized milk even destroy this valuable vitamin. Raw cow's milk contains valuable vitamin D3 sulfate.
  8. Short UV radiation from the tube can be quite healthy during winter time (prevention of depression, for example), but you should limit the use of commercial sun beds to a minimum . Choose only high-quality studios and adjust the tanning duration to your skin type. Most tubes produce only the tanning UV-A rays, UV-B rays – important for vitamin D production in the skin – are mostly missing.
  9. Do not smoke! Nicotine constricts blood vessels, thus fewer nutrients reach the skin. The complexion becomes gray, pale, loses its elasticity and ages faster. In addition to smoking, excessive alcohol consumption also damages the skin.

 
5. Sleep

  1. Pass the end of your day by slowing down body and mind to prepare good sleep. Relax with soft music, meditate or enjoy a fragrant bubble bath.
  2. Use your bed only for a good night’s sleep. If it also serves as a TV couch, reading chair or dinner canteen, you will never find a place to prepare your sleep peacefully. Banish televisions, laptops, tablets and iPhones from your bedroom!
  3. Hold on with fix sleeping hours. Try to go to bed always at the same time and get up – if possible – always at the same hour, even on weekends and holiday.
  4. If you have difficulty falling asleep, try to go to bed 30 minutes earlier or 30 minutes later. Our biorhythms changes every 90 minutes between activity and rest. A 30-minute shift of your bedtime can bring you closer to a resting phase and thus make it easier to fall asleep.
  5. "Sleep in blue", the blue color calms. Buy blue linen and blue curtains. Make sure that your bedroom is dark, cool and quiet as much as possible. Choose a comfortable large bed and a back-friendly mattress.
  6. Stay away from prescription sleeping pills (benzodiazepines). These drugs alter not only the internal clock of the body and lead to dependence, but also lead to daytime fatigue, irritability, lack of concentration and massive withdrawal symptoms after discontinuation. An exception is the body's sleep hormone Melatonin, which does not lead to dependence.
  7. Avoid any extensive consumption of alcohol in the evening. Alcohol reduces the natural secretion of the body's sleep hormone Melatonin. Better is to eat something sweet before going to bed, a piece of black chocolate or drink a glass of warm milk with honey. Both encourages the production of Melatonin for a good night’s sleep.
  8. Do not eat indigestible food in the evening. Green salad dishes with olive oil containing opioid substances, which have a calming effect on the autonomic nervous system, promoting peaceful sleep. Food rich on carbohydrates food (pasta, cereals, avocado) have a similar effect. Avoid late dinner.
  9. Avoid coffee or caffeinated beverages in the evening, as these beverages reduce adenosine levels. Adenosine lowers blood pressure and heartbeat and makes you sleepy.

 
6. Sweet blood

  1. Go for regular blood glucose test at the doctor’s office or at the pharmacy, especially if there are cases of diabetes in the family or if you take cholesterol-lowering drugs (statins). Diabetes often develops unnoticed over many years.
  2. Measure your waist circumference. Abdominal obesity means a high risk of developing diabetes. Women should not have more than 80 cm, men no more than 94 cm waist circumference.
  3. Eat sufficient protein foods. They fill you up for long. In addition to meat, milk and soy products, all rich in proteins, fish is particularly valuable. The combination of omega-6 and omega-3 fatty acids has a hypoglycaemic action regulating blood sugar levels.
  4. Although coffee lowers blood sugar in the short term, in black tea, caffein ingredients act similar to insulin. Flavonoids, phytochemicals activate messengers at which trigger the insulin signal within the body cells, to pick up the sugar molecules from the blood.
  5. Satisfy the small hunger with apples, cherries, figs or nuts instead of sweets or fast food. Replace your cup of coffee by still or mineral water or fresh vegetable juices.
  6. Your daily breakfast has a positive impact on blood sugar levels, you should therefore not miss out. Whole grains such as cereal with fruits or whole wheat bread are highly recommended as well as lean dairy products like yogurt and cheese. Vary your breakfast!
  7. Avoid Cola and ice tea because they contain a lot of sugar, which turns immediately into the blood. Therefore, the drinks are twice unhealthy. Drink still water instead, unsweetened tea or freshly squeezed vegetable juices.
  8. Avoid diabetic products, they often contain fructose instead of table sugar and are often highly fatty. Nutrition experts call these products therefore superfluous stuff.
  9. One to two glasses of red wine improves glucose tolerance and has an anti-diabetic effect by the polyphenol resveratrol from the skin of the grape. However, alcohol in diabetic patients increases their risk of low blood sugar.
  10. Unsaturated fatty acids reduce your risk of diabetes. Therefore, use olive, canola or flax oil. Animal products, finished products, sweets and fried foods contain a lot of saturated fat and should be avoided to keep blood sugar under control.

 
7. Hormones

  1. Regular daily physical exercise is the engine of our hormone production. Movement increases the blood supply to the hormone-producing glands and optimizes their production of hormones as well as their lifespan.
  2. Ensure a good night's sleep, because deep sleep is the fountain of youth for the hormones. During sleep especially hormones like the major growth hormone and others important hormones are produced.
  3. Avoid ongoing stress, because it causes an increased secretion of cortisol and thus inhibits the production of other important hormones such as DHEA, testosterone or estrogen. Cortisol promotes the development of many age-related diseases and accelerate the aging process.
  4. Do without dinner once a week. No food intake before bedtime increases the production of many important hormones during sleep.
  5. Fight the daytime sleepiness with a low-fat and hormone-friendly protein snack instead of an on-the-go sugar energy bar: The amino acid tyrosine in soybean milk, cottage cheese or low-fat yoghurt makes you fit and powerful for the day.
  6. Eat dairy products in moderation, they decrease the body's hormone production. Milk consumption results in significantly higher levels of growth hormone in the blood, which – in conjunction with estrogen – increases the risk of breast cancer in women.
  7. Do not exaggerate the consumption of alcohol because it causes dysfunction of the hormonal regulatory mechanisms. Furthermore, the water and electrolyte balance of the body are harmed at long-term.
  8. Smoking is damaging to hormones by changing the production and action of enzymes that reduce their secretion. Especially in women the reduction of estrogen is greatly accelerated.
  9. Do not eat too fatty, but avoid light products. Fats are the basic substance for cholesterol, the precursor of steroid hormones and other important hormones.
  10. Go for a healthy dose of sun on a regular base, as it protects against a vitamin D deficiency. Vitamin D is an important pro-hormone for our body and has many functions. Missing sunlight cannot be fully compensated by our diet.

 
8. Sexual activity

  1. Talk to your partner about sexual practices - this is important. Many people ignore the many secret desires of their partner. Hopes and wishes are unfortunately often not realized and people are the partner may look for a bit on the side.
  2. To set the right tone is often delicate and need a lot of practice and intuition. Women and men have different ideas about the behavior - influenced by culture, history and family. Men often assume that women want to be conquered, what women can interpret as disregard for their autonomy.
  3. Overcome your shyness and seek a doctor's advice if you tortured by sexual problems. For many couples a partner treatment can be helpful to find together again during difficult times.
  4. Eat with relish, but wisely, because the right food choices can tremendously boost your sex life. The neurotransmitter dopamine - in charge of pleasure and euphoria - needs high-quality protein products and fats from fish such as salmon, cod fish, and healthy carbohydrates such as whole grains, vegetables, fruits and nuts. Pay attention to a light and healthy preparation and elegant, small portions. Magnesium and zinc boost the hormone testosterone, important for your sex drive.
  5. Think out of the bed! The bed not the ideal place for an exciting lovemaking because it is reminiscent of sleep and fatigue. Whether it is the living room carpet or the guest bed - even the kitchen is better to promote the stimulation.
  6. Don’t always practice the same old program – try something new.
  7. Do not let you put - by whom or whatever - under sexual pressure to perform. Frequency, duration and type of sexual intercourse should be only for you and your partner, the way both of you feel like.
  8. Do not be afraid that cause offense to your partner when you bring new variants in the usual love making. Stay alert for what your partner is open and what he or she likes.
  9. Whenever possible avoid alcohol, coffee and nicotine. These addictive drugs make you flabby and lead to loss of libido and erectile dysfunction.

 
9. The Grey Cells

  1. Stay mentally, physically and socially active. Take part together with other people in sports and cultural activities of all kinds. Avoid isolation.
  2. Drinking water with high aluminum content increases the risk of developing Alzheimer's disease. Do not use aluminum cookware and deodorants containing aluminum and do not bake with aluminum foil.
  3. Pay attention to a healthy protein and vitamin-rich diet. Protein has a positive effect on mental health. Vitamins B, C and E seem to reduce the risk of Alzheimer's by far. Ginkgo biloba is recommended worldwide by scientists. The list of use of Gingko is very long, especially in Chinese medicine.
  4. Keep an eye on a normal body weight and healthy blood sugar levels. Obesity and diabetes are indicators of Alzheimer's, which is therefore also called the "third diabetes-disease".
  5. Get enough sleep. The brain cells need deep sleep patterns for regeneration and the formation of new neurons and synapses (connections between brain cells).
  6. Avoid the consumption of so called transfats and additives such as colorants, preservatives, and glutamate. These substances accelerate significantly the mental aging process. The excess of sugar, which we deliver ourselves by eating finished products like canned biscuits, frozen pizzas, or products from fast-food chains, promotes Alzheimer as well as food loaded with toxins (pesticides, herbicides, fungicides).
  7. Try to use plastic or ceramic dental fillings instead of mercury-containing dental fillings (amalgam). Over the years the mercury penetrates in the body and can be highly harmful, especially for the neurons of the brain. Broken energy-saving lamps should be handled with great care because they contain mercury. Most vaccines also contain mercury, the dose, however, is low.
  8. Do not smoke. Nicotine constricts blood vessels and reduces the transport of oxygen, nutrients and antioxidants into the brain and limits the formation of new nerve cells.
  9. Avoid constant stress because the stress hormone cortisol damages and destroys neurons. Especially in the hippocampus, a region of the brain that is involved in all memory processes, is primarily the target of cortisol. Furthermore, the formation of deposits of proteins in the brain, typical of Alzheimer's disease, is promoted. Even drugs harm the neurons in the brain in the long run and reduce our ability to think.

 
10. Stress

  1. Relax daily in a quiet and peaceful surrounding. Just 20 minutes are helpful to relieve stress. A walk, favorite music, breathing exercises or relaxation techniques such as autogenic training, meditation, or yoga can help you "let go" of every day’s stress.
  2. In stressful situations we breathe automatically faster and shallower. Take countermeasures and control by breathing in a few times quietly, slowly and deeply into the abdomen through the nose and breathing out through the mouth. You will relax immediately and feel relieve of stress and tension.
  3. Respect a regular six-to eight-hour sleep. A relaxing bath is balsam for a stressed body before bedtime. The use of fragrances, essential oils is also a good remedy, and last, but not least, body contact and tenderness together with your partner.
  4. Take time for your meal and enjoy it in peace. Respect a protein-rich nutrient intake. Go for valuable snacks like low-fat yogurt, bananas or nuts. Omega-3 fatty acids and vitamin B6 relax and favors good mood!
  5. Maintain social contacts and laugh more often together with your good friends, both can help relieve stress.
  6. Give your own needs a priority. Take more time for yourself and do not hesitate to say NO! Do not neglect your partner or your family. Mindful act in accordance with one's own personality is an important factor to keep stress away.
  7. Do not take short-term stress killers like drugs, alcohol or nicotine on a regular base.
  8. High coffee consumption increase stress levels (cortisol levels) and promotes irritability and aggressiveness. Both can have a negative effect on the team spirit at your workplace and at your home.
  9. Try to avoid noise, because it causes stress. In the longer term noise leads to a significant increase of health hazards like heart failure, stroke and even depression.
  10. Make a digital diet! Whether mobile phone, laptop or tablet, switch these devices off as much as you can, especially in the evening and on weekends. Turn these tools off regularly and take more time for yourself. Constant availability is stressful.

 
11. Immune system

  1. Practice a lot of sports in the fresh air, especially during the cold season. Physical movement in nature activates and strengthens the immune system, the cool air stimulates blood circulation, the lining of the airways to work harder and fight coughs and sneezes.
  2. Go once a week in the sauna, if possible. The hot sauna air widens the blood vessels, and the blood flow to the organs and mucous membranes improves. The body learns to better adapt to temperature fluctuations and is less prone to colds.
  3. Sleep strengthens the immune system functions, so make sure there is adequate sleep. Sleep deprivation reduces the antibody response. The immune system is working at full speed during sleep and produces many immune-active substances Good night sleep is crucial to fight Infections.
  4. Certain vitamins are particularly important for the immune system. Therefore, keep an eye on the supply of cell protection vitamins A, C and E as well as vitamins of the B group. The trace elements zinc and selenium increase the production of important immune cells.
  5. Do not smoke, because it harms the organism, not only because of toxic ingredients. The lung with its enormous surface is also an important immune organ. Pathogens taken by our breath in the lungs are immediately attacked and neutralized. A damaged lung surface of a smoker, however, can no longer fulfill this important function.
  6. Make no starvation diet because such a diet reduces the activity of natural killer cells. Whoever practices a diet extremely low in calories, weakens the immune system. This applies even if the vitamins and nutrients from supplements are ingested in sufficient quantities.
  7. Avoid high-intensity physical efforts, so called anaerobic efforts (oxygen deficiency). Such activities weaken the immune system for hours. Viruses and bacteria can easily settle on the mucous membranes and cause inflammation of the airways.
  8. Avoid stress as much as you can, because the long-term stress hormone cortisol has an inhibitory effect on the immune cells. When we are tired or stressed, our bodies are more susceptible to infections, inflammation, and even to autoimmune diseases.
  9. to alternate hot and cold showers in the morning to strengthen the immune system and the blood circulation is crucial to prevent colds. After a sports activity, alternating hot and cold baths regenerate our body, as all the metabolic waste products are removed more quickly.

 
12. Nutrition

  1. Eat regularly, but not too much: Those who have a sedentary daily activity, should not eat more than two or three times a day. Recommended are a complete main and two smaller meals. Fruit, nuts or low-fat yogurt as snacks are allowed. Enjoy the food diversity!
  2. Energy supply and consumption have to be in balance. The effort to burn excess calories through exercise is disproportionately high.
  3. Avoid energy-dense foods. Foods with a high fat content are particularly energy-dense and cause an energy surplus. Cereal products (whole grain) and potatoes are recommended, because they contain plenty of vitamins, minerals and fiber.
  4. Replace animal fats with vegetable oils and fats (canola and soybean oil) and fish. Pay attention to the composition of the fats and the invisible fat in meat products, dairy products, pastry, confectionery and finished products.
  5. Prefer "good" carbohydrates, "Good" induce a minor increase in blood sugar levels (low glycemic index). In this regard, coarse whole meal products, for example, are much better than finely ground white flour products.
  6. Eat enough protein: The muscles are dependent on certain protein building blocks. The supply is done most easily with lean meats, fish and soy products, or with the consumption of a lean dairy product at each meal. Soy products in the form of tofu, soy milk, yoghurt and soy cream are a great substitute for dairy products.
  7. Eat a lot of fruits and vegetables as their mix of vitamins, minerals, trace elements, fiber and other plant compounds is particularly beneficial to your health. Give seasonal products preference.
  8. Enjoy the food and meals calmly and in a stress-free and relaxed atmosphere. Take your time, time promotes the importance of satiety sensation.
  9. Drink at least 30 ml/kg body weight of pure water or unsweetened tea per day. Sugar-sweetened drinks, coffee or alcohol should be consumed only occasionally and in small amounts.
  10. Consume sugar and sugary foods rarely. Season your food creatively with herbs and spices. Salt should be used sparingly and good salt should be fortified with iodine and fluoride. Sea salt is especially recommended.

 
13. Happiness

  1. Go and laugh with good friends. Hearty laughter releases endorphins in our brain - happiness messengers - breathing is stimulated and blood pressure is lowered. Smile already into your bathroom mirror in the early morning, “feel-good” hormones (endorphins) are activated and you start your day in a positive manner.
  2. Enjoy your life more consciously! In everyday life, many action sequences are automated and are only reeled off. Disconnect for a short moment, close your eyes for one minute, listen closely to your environment, or look at objects for a few moments or enjoy alone a cup of coffee or tea.
  3. Reduce stress, as often as possible, because nothing makes us unhappier as stress. In any situation, a few minutes will help you to reduce stress by short breathing or relaxation exercises, meditation, look out of the window into the nature and fix a point in the distance.
  4. Start your day in a good mood with a tryptophan-rich breakfast that will help you to get happily through the day. Cereals with fruit yogurt, boiled eggs are good suppliers. As snacks eat a banana, nuts or a piece of dark chocolate.
  5. Activate your body and mind by doing something with friends or alone, be open to new encounters, places or hobbies. Lazy couch potatoes become sluggish and are difficult to be roused of their apathy.
  6. Remember what makes you happy! Ask yourself, what was the happiest moment of your life, what has made you particularly happy today and what makes you happy in general - family, friends, whatever? Through the responses you will be able to determine where you will find most likely your personal happiness - and you will also feel again part of your past happiness.
  7. Fitness activity, all kind of exercise and sports are among the standard advice about happiness, because physical exercise brings together almost all other advice in itself. It's all about goals, activity and conscious perception. During exercise “feel-good” substances – endorphins – are released, stress or anger can break down. The most effective exercise activity is an activity in the fresh air.
  8. Maintain your friendships, because good social contacts are crucial for personal wellbeing. Enjoy good moments with friends, go and laugh together with all your heart, you also share concerns and fears. An interesting hobby can also give satisfaction and more sense to your life.
  9. Think positive as much as possible, because the more you deal with positive feelings and optimism approaching your tasks, the easier it is for you and the happier you are. If something does not succeed, do not give up your positive thinking, remind yourself of past successes and keep in mind that you learn from your mistakes.
  10. Joy and kindness are contagious, so the probability that people are friendly is high, when you walk happily and friendly through your life! Greet your colleagues, smile to a motorist who let you pass and help your colleagues at work.
  11. Have always your goals in mind! If you know what you want to achieve, you work better and feel happier, as you approach the target. Create lists with daily and weekly goals. Set goals in your private life that make you happy.

 
14. Environment and Health

  1. Keep your home clean and always reduce the dust. The concentration of dust – particulate matter – is often higher in homes than outside. These tiny particles cling to domestic cats, carpets, computers and furniture. Use hoover to reduce floor dust, use damp mop, duster and feather duster regularly and thoroughly, preferably early in the morning and open windows. Domestic ventilation systems are a good protection against dust.
  2. In order to reduce chemicals that may interfere with hormone function, use natural, fragrance-free detergent (f. ex. vinegar with water to clean windows surfaces and floors), fragrance-free detergents, and if possible mineral sunscreen from the natural cosmetics. Avoid using air freshener products like scented candles or spray and do not use antibacterial soaps or aluminum-containing deodorants.
  3. Fish and shellfish are indeed healthy, but they are often heavily loaded with the neurotoxin mercury. Even eating small quantities is a health threat. Choose the right fish such as mackerel, herring, wild salmon or rainbow trout. “Light” tuna fish products contain less mercury. Beware of energy-saving lamps, if they get broken, the neurotoxin mercury is a big danger of poisoning even in the longer term. Talk to your dentist about mercury amalgam alternatives made of plastic or ceramic.
  4. Buy fruits and vegetables if possible from organic regional farms. These products are usually loaded, according to experience, with only small amounts of pesticides. Wash all fruits and vegetables carefully with warm water before preparing or eating.
  5. Support your kidneys and drink enough water. The kidney has the vital to clean our blood. Ideal drinks in addition to water are herbal tea, a refreshing ginger infusion or chicken broth. The minimum quantity is 30ml / kg body weight per day.
  6. Chemicals used in the manufacture of plastic are highly damaging to brain and hormones. These particles are often absorbed into the food or beverage by an improper use of plastic. Do not use plastic containers or foil in the microwave, even if they are labeled as "microwave safe". Never use PET bottles twice, the inner surface get porous over time and can contain dangerous germs.
  7. In order to reduce the radiation exposure, you should keep your cell phone away from your body as much as you can. Avoid to phone in elevator or trains, buy low-emission devices and wear headsets whenever possible. Keep away from baby phones or clock radios. Whether mobile phone, laptop or tablet - make a digital diet on evenings and weekends and banish these devices from your bedroom!
  8. Microwave cooking may be harmful for humans. Don’t use it frequently never stay in front to the device to avoid direct radiation. Furthermore, many foods, especially vegetables, loose their nutritional value.
  9. Keep yourself fit and exercise regularly. Light endurance sports in the open air, such as walking, jogging, cycling or swimming keep your metabolism working and in shape. From May to September (high ozone levels during sunny and hot weather, so called “summer smog”) you should practice your sport activity during the early morning hours. Different types of yoga and tai chi are good alternatives to the usual endurance sports. And last, but not least, massages activate the lymphatic system and detoxify organs such as liver and kidneys.

 
15. Medical check-ups

  1. Check with your health insurance company what kind of health checks are subsidized. Every check can be a wise investment in your health.
  2. Go for a complete health check-up not later than the age of 40 with exercise ECG, blood count, early detection of cancer and vascular diagnosis, DXA bone density measurement, even if you feel healthy and symptom-free. Many degenerative diseases develop early in life and go unnoticed for many years.
  3. The most common cancers are breast cancer and uterine cancer (women), colon cancer, skin cancer and lung cancer (men and women) and prostate cancer (men). Talk to your doctor about the right time for the appropriate screening. If there are cancer cases in your family – especially cases of colon cancer or breast cancer – go for an early check-ups. Check with your health insurance company about subsidized checks.
  4. Test your eyesight regularly, because many eye diseases progress often slowly and unnoticed and can cause permanent damage if not treated early enough. Strongly nearsighted people should regularly check the eye socket. Go for an eye check not later than the age of 40.
  5. If you drink alcohol excessively, you should check your liver regularly. With a liver sonography the doctor can determine possible organ enlargements and places of suspicious nodes. For heavy smokers a CAT scan is recommended for early detection of lung tumors. However, possible risks and disadvantages should always be taken into consideration.
  6. Take good care of your teeth. Enamel of teeth is indeed a hard substance - but even this substance gets broken. We suffer from caries and periodontitis. The latter leads to inflammation-related vascular calcification and promotes cardiovascular diseases. It's not an art to keep our teeth beautiful and healthy. A regular check-up with your dentist, once a year, is highly recommended.


 
"It does not matter
to give life more years, but to give more life to years."

Alexis Carrel,
French Surgeon et
Nobel Price Laureate

change your lifestyle

Contact

Karl J. Neeser
Chulalongkorn University Bangkok
Garden View Mansion, Langsuan 48
10330 Bangkok/Thailand

karl.neeser@gmail.com