Tiny changes for perfect health because life is beautiful
An old sportsman, Vincent Lombardi, named after the Super Cup trophy, "is nothing more important in life than seemingly insignificant little things." How true, and not only in sports, but in other areas of our lives, to maintain our health. How do we treat our families, how do we feel about others, how calm do we sleep? In one study, aging Alzheimer’s patients were taught to brush their teeth to improve, why? Our lifelong health has many, many aspects and small steps. We collected a couple of these.
More and more research suggests that sleep and sleep disorders, sleep cycle, and length may be the starting point for more diseases. Moreover, resolving sleep problems has an anti-inflammatory effect. Analyzing data from 15,000 women, the researchers found that those who slept less than 5 hours or more than 9 hours a day on average performed worse on mental tests than those who slept an average of 7 hours a day. Too little and too much sleep caused a deterioration in measured cognitive abilities equivalent to two years of aging.
In a decades-long follow-up study, the researchers also observed that women whose sleep time changed significantly over the years performed worse on subsequent tests, regardless of how much their original sleep duration was.
Exercising at any time of the day, even in the morning, helps you sleep. Lie down as early as possible, well before midnight. Do not watch TV before sleep, but rather read, listen to soft music or meditate briefly. Do not eat at least 2 hours before bedtime. If you need sleeping pills, you should use natural active ingredients instead of medication. Here is a good example from a verified source: (link)
Tooth and oral hygiene
Gingivitis plays a role in the development of several diseases, e.g. its association with diabetes is clear. The deeper and more persistent the gingivitis, the more often the diabetes occurs. The other unfortunately increasingly common problem is dementia in old age, Alzheimer’s disease. Here, too, there is a strong association with periodontitis.
The reason for the development of the diseases is that a significant amount of so-called cytokines. Cytokines are substances produced by white blood cells that have accumulated in large numbers at the site of inflammation, contributing to the control of pathogens and wound healing. Unfortunately, if gingivitis and gingivitis persist, these cytokines enter the bloodstream and reach each of our cells, where they trigger cellular inflammation.
If you are just brushing your teeth now with a toothbrush and brushing your teeth, you are sure to have a sneaky, mild inflammation in your gums. Why? Because the gums and the tooth do not stick together tightly, but the gums just touch the base of the tooth and a microscopic gap is created here. In this small gap, the food residue pang, which triggers a mild inflammation. You can only clean this area with floss. Unfortunately, contrary to popular belief, dental floss is not only used to clean the interdental space, but primarily to resolve gingivitis.
In addition, you can use a natural, tested anti-inflammatory preparation as a supplement: (link)
Stress, stress solutions
Everyone has a personal experience of stress, and stress also puts the greatest pressure on our immune system. It affects the composition of our intestinal flora and also directly causes inflammation in our body through the adrenal glands. Like rust on iron, stress erodes our health!
Stress and inflammation are related in two ways. On the one hand, stress triggers inflammation in cells in several ways, and on the other hand, inflammation of nervous system cells is clearly to blame for behavioral disorders, tension, and depression. World-renowned French researcher Dr François Lespérance puts it: "Despite significant advances in neuroscience over the past two decades, depression and anxiety remain difficult to treat. Many patients stop taking medication in the first few months , in fact, many are reluctant to start drug therapy for fear of side effects or stigma, so it’s no surprise that many depressed patients are looking for alternative therapies outside of the traditional health care system. ”
Exercising at any time of the day, even in the morning, will help. Relaxing sleep too. Soft music or short meditation is also helpful. If you need a supplement, preferably use natural active ingredients instead of medication. Here is a good example from a verified source:
Conscious, planned movement
It is a great idea for someone to play sports to maintain their health, improve their physical condition. However, few people think they can even harm themselves.
Most people, when they play sports, rely solely on their own intuitions, e.g. 7 out of 10 runners are not consciously made, they are just running. Amateur athletes still take time to warm up, but stretching is often completely delayed or they only spend 1-2 minutes doing so. Only 57 percent take it seriously and spend at least 10 minutes on it.
Overtraining is common when someone is doing more sports than their own physical condition would allow. Moreover, it happens that someone does not choose the most ideal form of movement due to their physical abilities and state of health. Failure to do so may result in injury or musculoskeletal complaints.
After a more serious injury, recovery and recovery of locomotor complaints can take up to half a year. Bad innervations have an increasingly noticeable effect on the body as you age: sore limbs, difficult-to-bend joints, and musculoskeletal complaints.
According to research, the two best forms of recreation are cycling and gardening. If you have the opportunity, I suggest. If nothing else, a brisk walk is also a good solution, for example, instead of evening series watching, even talking to loved ones, talking. You can take a tram or bus stop later to get to or from work, just ten minutes away. A lot of constant sitting is harmful. Get up once in the morning, in the afternoon from your chair and take a vigorous ten-minute walk around the office building. Finally, the stairs are our great friend, in the underpass, in the stairwell. If you can’t do 3 floors vigorously, without exhaustion, we can’t talk about health.
If you want to play sports more seriously, the problems could be easily prevented with a preliminary diagnostic survey and the involvement of a specialist. Gaining back the joy of movement requires a lot more investment than developing a good practice with a preventive approach, even with the help of a professional. Check your physical condition , fill out our medical questionnaire !
Have you heard of the Blue Zones? These are smaller areas where the people who live there live 20-30 years longer than we are and are completely healthy even in old age. Such zones are also found in southern Europe, Japan, North and South America. According to researchers, one of the factors responsible for perfect health is the cohesive community, the family.
A very special study was carried out where researchers from several Swedish universities and the world-famous Stanford University used social security numbers of 3.4 million Swedish citizens to select people between the ages of 40 and 80 who had not previously had any cardiovascular disease. Twelve years after 2001, professionals monitored the health status of these people. The results showed that those who became dog owners during the study period had a lower risk of death from cardiovascular disease and other factors than those without dogs. The beneficial effect was most pronounced in people living alone. Dog owners living in one-person households had a 33 percent lower mortality and an 11 percent lower incidence of heart attack during the study period than those living alone who did not have a dog. This may be because as a sole owner, one does more physical activity, and the dog can help relieve the stress of loneliness.
The role of the community, the family, is indisputable. If you have a family, take care of them to protect not only them but your own health as well. Grandparents should meet grandchildren so that they don’t just exist in their own tight time zone. It also nurtures your friendships. And while we can’t give you a family, we build a community where you can meet people who think like you or have similar problems through lectures , social media groups. Inquire!