Live healthier thanks to these 10 simple everyday tips
Do you want to extend your life? Nothing easier than that! There is a key to long life. Doctors, sex therapists and nutrition experts reveal their best health tips here.
D ie foundations for a healthy lifestyle, you may be familiar with: a balanced diet, plenty of exercise and avoiding smoking again. These are the basics, but health is like muscle training: In addition to the basics, the fine-tuning must also be right, because that is just as important. Here are the 10 best health tips for everyday life:
Healthier Living Tip 1: Masturbate regularly
Take your health into your own hands: When you feel stressed, masturbating can help you come down, says American psychotherapist Paul Hokemeyer. Because during orgasm, many feel-good hormones such as oxytocin are released, which are particularly good at relaxing us. Nice side effect: Regular masturbation also lowers the risk of prostate cancer.
Healthier living tip 2: breathe more consciously
For your next cardio or strength training, try to breathe through your nose for the first 10 minutes, advises Nathan Helmig, head coach at therunexperience.com . The reduced oxygen supply forces you to use your diaphragm to the full and to breathe deeper than usual. This technique also works great when you’re stressed: consciously slow your breathing and focus on how your body relaxes and you slowly come back down.
Healthier living tip 3: talk openly about illnesses
4 out of 5 men do not talk to others about their sexual health or any other health problem. As a result, many do not (want to) know which diseases they may have or which they are susceptible to for genetic reasons. But US urologist Jamin Brahmbhatt knows that it is important to have these discussions: Inquire about hereditary diseases such as diabetes, high blood pressure or cancer in the family. Talk to your partner about sexually transmitted diseases they may both have or have had. You can only take effective preventive measures and react in good time if you have an overview of your health and the risks to be reckoned with.
Healthier living tip 4: Let your heart beat faster
Your heart needs regular care and training so that it can do its job for as long and as fit as possible. 30 to 40 minutes of exercise most days of the week is ideal, says US cardiologist Prediman K. Shah of the University of California at Los Angeles. You should also do strength training with weights twice a week. If you want to relieve your stress on top of that, try yoga. This not only trains the body, but has also been shown to reduce stress, which is still complicit in the six most common causes of death.
Healthier Living Tip 5: Eat More Fiber
On average, men consume less than half of the recommended fiber per day (30 to 38 grams), which can be a health problem because fiber helps keep blood sugar and cholesterol levels under control. They also protect us from heart disease, obesity and diabetes. The gastroenterologist Akash Goel of the Presbyterian Hospital in New York therefore advises urgently to bring more fiber to the table. His tip: In the supermarket, simply put more vegetables, whole grain products and legumes such as beans, peas and lentils in the trolley. Because once the food is at home, it is more likely that it will be eaten.
Healthier living tip 6: take a vacation
Performance is like a muscle: if you keep it tense for too long, it gets weaker and weaker. This is exactly why we need regular vacations: It improves sleep and creativity, reduces stress and inflammation in the body, supports the immune system and brings us back into contact with family or close friends. There is no better drug in the world that can change every fiber of our body so dramatically for the better than Urlaub, says psychologist and behavioral scientist Murali Doraiswamy of Duke University in Durham, USA.
Healthier living tip 7: have a lot of sex
Sex is good for us – for a variety of reasons, including health: For example, a study by the British Medical Journal found that men who orgasm twice a week live healthier and longer. Having sex at least three times a week cuts a man’s risk of heart attack in half. Also, having sex and having good orgasms improves the bond with the partner. Unfortunately, that doesn’t mean that couples have to have sex every day to be happy. Surprisingly, couples who do it several times a week are no happier than those who only copulate once a week.
Healthier living tip 8: take regular walks
Best every day after a meal for 30-60 minutes, because this keeps the blood sugar level in check and helps to keep the weight, says US doctor Spencer Nadolsky, who specializes in the fight against obesity. Studies also show that walking curbs appetite, improves sleep, and even helps relieve stress. Even if it’s not a big workout, walking naturally burns more calories than sitting on the couch. And who knows, maybe walking will eventually turn into jogging?
Healthier Living Tip 9: Eat a handful of walnuts
Small snacks throughout the day are perfect for maintaining strength, getting essential nutrients and avoiding food cravings, says US physiologist and fitness expert Jim White from Virginia Beach, USA. His advice: Take a snack of around 100 to 200 calories two to three times a day and make sure you have a good mix between protein, carbohydrates and healthy fats. Walnuts, for example, are ideal: 30 grams contain a whopping 4 grams of protein, 2 grams of fiber and the highest number of vegetable omega-3 fatty acids compared to other nuts.
Healthier Living Tip 10: Cultivate Relationships
Canadian relationship expert Sarah Hunter Murray knows that well-maintained friendships and relationships are the be-all and end-all of a happy life. Because when a relationship is going well, it works like a kind of buffer for our everyday stress. On the other hand, if it runs poorly, the opposite effect occurs. Murray therefore recommends talking openly and often about personal problems. Regardless of whether it is about family, friendships or partnership. However, you shouldn’t make an elephant out of a mosquito. Leave it to the big, really serious worries. Whoever speaks of burdens immediately, immediately feels lighter, less stressed and generally better.
Build these 10 simple tips into your everyday routine and you will feel better quickly and in the long term. But above all, it is good for your health. So no reason to wait any longer. It’s best to start right away!