Bless you

Health: How to get through the winter strengthened!

With the new year the winter stays with us. The long winter can be a challenge for our health. Especially with the annual flu wave, which usually begins in January and lasts for two to three months. With these tips for everyday life, however, you can get into spring full of energy.

Vitamin C is especially important in winter

Take care of your health

In the Federal health reporting When it comes to lifestyle, the following points on health behavior and health risks in Germany can be seen, which people can directly influence:

• Nourishment

• Weight

• physical activity

• Tobacco use

• Use of alcohol

• Drug consumption

• General addiction

• Travel

• Miscellaneous

Anyone who feels weak and is regularly plagued by colds will find problems in these areas in their everyday life.

Don’t carry off anything

A well-run medicine cabinet is prepared for every emergency.

If you want to be healthy, you should pay attention to the signals from your own body. A little runny nose can become a problem. But if you keep your airways clear with a nasal spray with sea salt quickly enough, you will avoid the accumulation of mucus. It is only with this that the subsequent inflammation in the upper respiratory tract occurs. Sufficient drinking, enough sleep and relaxation in everyday life are further methods of preventing major infections from developing. You can react quickly with a well-set up medicine cabinet. Anyone who has nasal spray, painkillers, wound ointment, herbal cough syrup and plaster as well as other bandages in stock can act quickly in an emergency.

Tip: Tired of the long waiting times in the pharmacy? Everything for the medicine cabinet and other high-quality products can be found in the Online pharmacy order.

Sleep in Germany

The majority of Germans get up by 7 a.m. on weekdays

An adult needs around eight hours of sleep. Not only the length of sleep, but also the quality of sleep is decisive for a good feeling during the day. One Study by Techniker Krankenkasse shows that the majority of Germans go to bed between 10 p.m. and midnight, with the trend going to 10 p.m. to 11 p.m. on working days. The majority of Germans get up by 7 a.m. on weekdays. The majority of people have enough time to sleep. But many Germans complain of problems falling asleep and staying asleep. Health experts report that healthy sleep begins within 30 minutes of lying down. After all, every seventh German takes longer to fall asleep. There are many reasons.

Experts recommend fixed sleep routines to help you find your way to sleep. This can be a quick walk before bed or reading in bed. Those who regularly go to bed at a fixed time fall asleep better than people with less fixed times. In addition, media consumption in the bedroom or immediately before sleep is not recommended. Two hours of media-free time before bed rest would be ideal. The environment is also important to our sleep. A tidy and clean bedroom improves the quality of sleep. The room temperature is just as important. A bedroom shouldn’t be overheated – the ideal temperature is 18 degrees.

reading in bed is a good sleep routine

Tips for a healthy sleep

Experts recommend the following to improve the quality of sleep:

• consistent routines

• fixed times

• Bedroom as a media-free zone

• two hours of media-free time before going to bed

• Do not eat anything heavy in the evening

• Temperature around 18 degrees in the bedroom

Healthy nutrition in winter

healthy winter salad with beetroot, pine nuts and clementine

Another important building block for health is nutrition. You don’t need a special diet or expensive food to invest in your health. If you make sure you eat five servings of vegetables and fruits every day, you are well on the way to a healthy life. The content of the palm of the hand is considered to be a portion. If you start the day with a fruit and vegetable smoothie, you have ticked off the first two servings. At lunchtime or in the evening a salad and maybe half a bell pepper in between as a snack and a banana – that’s all you need every day. Those who make sure to prepare more freshly, remove unnecessary additives from industrially produced food from their menu.

Tip: Don’t forget to drink – an adult should drink between two and three liters of liquid.

Regular health checks

Diseases can easily be detected in the blood

We all like to neglect them, and checks at the various doctors are simply crucial for early detection. Negative habits and illnesses quickly reveal themselves through one’s own blood values. This is the only way to actively counteract this. It is therefore important that both women and men take their own health care seriously.

Tip: In our article with a table, we explain the individual blood values ​​and what you can tell from them.

Stay active

In order to stay fit for a long time, it is important to have enough exercise in winter

In order to stay fit for a long time, sufficient exercise is important in everyday life. It’s not about jogging for half an hour or cycling twenty kilometers every day. If you walk a few ways every day and take the stairs instead of the elevators, you already have a good foundation. If the workplace is a little further away, it is advisable to switch to a bicycle in summer. Regular walks ensure a good mood, better blood pressure and a better heart rate in the long term. If you also incorporate fifteen minutes of yoga or gymnastics into your everyday life, you maintain your own mobility. Working out a favorite sport once or twice a week is also ideal for staying in shape.

Keep an eye on stress

Finding means for stress relief and targeted relaxation is important

Stress is blamed for many modern diseases. Burn-out, depression or high blood pressure are associated with stress. It is therefore useful to take a look at the personal stress in everyday life. Your own load limit varies from person to person and should not be exceeded permanently. Since stress cannot be completely avoided, it is also a question of finding means for stress reduction and targeted relaxation. A great way to relieve stress is through exercise. It is important that the type of movement suits the person in question. Those who do not enjoy cycling should think about swimming or the treadmill rather than sitting on the bike to relax. Meditation, Qi-Gong, Tae Bo or yoga are all methods for targeted relaxation. If you try it out a little, you will quickly discover the optimal method for you.

Tip: You can find more suggestions in our article on stress relief.

Pay attention to your own needs

If you want to be permanently healthy, you always have yourself and your own needs in mind

If you want to be permanently healthy, you always have yourself and your own needs in mind. It makes sense to have a good mix of healthy habits and appropriate prevention such as health checks at the doctor and the medicine cabinet. It is a healthy and dynamic life.

Images: 2 / © Steve Buissinne (CCO Creative Commons); 1, 3-6 /