Exercise

Health pillar sleep

14. May 2018 von Redaktion Leave a Comment

Health depends on several factors. But, our lifestyle has the biggest impact. A healthy lifestyle includes a balanced nutrition, regular exercise as well as sufficient restful sleep. Especially healthy sleep is one of the most important health pillars. Healthy sleep significantly contributes to our physical and mental well-being. Good and sufficient sleep might even prevent from diseases and health disturbances. Persons who suffer under sleep disturbances, know the effects of insufficient and non-restful sleep. Bad sleep might cause symptoms like:

Fatigue
Irritability
Concentration disturbances and
Head ache

But, sleeping problems might also trigger serious diseases. The risk for

Depression
Cardio-vascular diseases
High blood pressure and
Diabetes II

might increase due to lack of sleep and sleep disturbances. Healthy, restful sleep can be promoted with some simple measures. Here you find some suggestions on how to achieve restful sleep.

What supports sleeping quality?

Besides a proper sleep surrounding, the proper sleep hygiene positively influences your sleeping quality:

Plan your last meal of the day at least three to four hours before going to bed. But, not only the time influences your sleep. What you eat has an influence as well. Try to care for a balanced nutrition that submits all essential vitamins and minerals.
Care for your fluid balance. Drink at least 1.5 l water, herbal teas or diluted juices.
Avoid consuming cigarettes, alcohol and caffeine-containing beverages in the late afternoon and evening. These substances have an effect for three to five hours – your phase of falling asleep might be disturbed by them.
Regular exercise and sport not only keep your body fit. Your sleeping behavior improves, too. But, don’t train too late in the evening since this is stimulating your circulatory. And, instead of being tired, you might feel wide awake.
A regular sleep-wake-rhythm (regular times to get up and to go to bed) significantly contribute to a good sleeping quality.
Relaxation techniques like yoga or autogenous training might support letting go everyday hectic and sorrows. This in turn supports falling asleep.
Periodic ventilation, a dark bedroom and a room temperature from 16 to 18 °C create a pleasant sleep surrounding.
A synchronized sleeping system supports optimal positioning of your body during sleep. Completed with natural materials like sheep wool you care for a pleasant bedding climate.

Imagesource: @fotolia

Enhance performance

30. April 2018 von Redaktion Leave a Comment

Performance ability is a person’s potential to cope with a mental or physical task for a certain amount of time. Everyday life of many people is dictated by high physical and mental demands in profession and personal life. Here, the performance potential decides whether we are capable to meet these demands or not. When we are healthy, we are able to reach our goals, we feel well and are able to structure our lives according to our own wishes. Therefore, the goal is to be and stay physically and mentally efficient. This is the basic for successfully meeting stressful situations without overstraining the organism.

Influence factors

The personal performance depends on different factors. Of course, gender, age and genetics play a role. In addition to that, the

hormonal balance,
cardio-vascular system,
breathing,
immune system,
metabolism,
electrolyte balance,
locomotor system (muscles, bones, joints and ligaments),
regenerative capacity,
nervous system,
and motivation

have an impact on the performance of each one of us. The right amount of exercise, a healthy eating- and drinking-behavior as well as sufficient recovery phases incl. high-quality sleep, all these might positively influence the factors above mentioned.

Right amount of exercise

Basically, it is important to minimize sedentary work. The human body is designed for standing and movement. Permanent sitting harms our locomotor system. Furthermore, the human being is fitted with four motoric skills: coordination, endurance, power and speed. For the physical performance potential, it is important that these skills are equally trained.

Varied and natural nutrition

Our performance highly depends on a natural and balanced nutrition as well on a balanced water intake. Variety means, not to waive particular groups of food. Natural means, that the food is not industrially processed. This ensures that our organism is provided with all important macro- and micronutrients. Furthermore, our drinking behavior is influencing our performance. Our body as well as our mind need sufficient water for optimal functioning.

Regeneration with sufficient rest and healthy sleep

Stressful daily situations as well as physically and/or mentally demanding jobs exhaust many people. Often, the stress level is very high and people become physically and mentally overloaded. If you want to permanently keep your full ability to perform, you should provide your body and mind with sufficient time for regeneration. Especially healthy sleep provides the chance for being healthy and full of energy. This truly is a power source, that leads to more performance and vitality.

Imagesource: @istock

Lack of sleep makes more vulnerable for colds

9. April 2018 von Redaktion Leave a Comment

During sleep, the body’s defense system is strengthened. But, did you know that lack of sleep has a stronger impact on our immune system than other factors like age, alcohol consumption, smoking, stress, and nutrition? A fact proven by a study from the University of California. Scientist Aric Prather and his team found out, that lack of sleep significantly influences our immune system.

Lack of sleep increases susceptibility to colds

One week before the testing started, the sleep duration of the 164 test persons was examined by means of a sensor worn on the wrist. Additionally, the participants where asked about their nutrition, consumption of alcohol and nicotine, stress level etc. Following this week, in the laboratory the participants were subjected to cold viruses in the form of nasal drops.

Via the nasal mucosa the viruses enter the body, multiply there and lead to the known cold symptoms. Is your immune defense strong enough the process is interrupted and the viruses are fend off. In fact, the progression of the disease strongly varied amongst the participants.

People with

less than five hours sleep on average became sick with nearly 50 per cent
more than seven hours sleep were able to fight the viruses and remained healthy for more than 80 per cent
five to six hours sleep got sick to 30 per cent
six to seven hours sleep got sick to about 23 per cent.

This result clearly shows that sufficient sleep offers the best protection against a cold.

Furthermore, it became that the sleep duration had more influence on the progression of the disease than factors like age, stress as well as alcohol- and nicotine-consumption.

Health pillar sleep

The scientists emphasize that sleep is just as important for our health as nutrition and exercise. Besides sleep duration, sleeping quality is especially decisive. Disturbances to fall asleep and to sleep through are often the consequences of an unhealthy lifestyle and bad sleep hygiene.

Important steps toward healthy and restful sleep are

an optimal sleep surrounding
a suitable sleeping underlay
a regular sleep-wake-rhythm
a balanced nutrition as well as
regular exercise in fresh air.

Study Behaviorally Assessed Sleep and Susceptibility to the Common Cold, (http://docs.dpaq.de/9524-prather_et_al.pdf)

Imagesource: @fotolia

Fit during Christmas season and in 2018

25. December 2017 von Redaktion Leave a Comment

Every year at Christmas time, there are tasty mulled wine and hot punch at Christmas markets, feasts with friends and family, Christmas parties … they all invite you to feast. Accompanied by the fear of gathering unnecessary pounds that will stick on stomach, hip and buttock. But, this fear is unfounded. Most of the time, not the four or five weeks of feasting during Christmas time are the problem but the diet from January to November. Often, this period of time is characterized by irregular eating behavior, unhealthy junk food and various diets.

Each body is a system striving for optimal work. Here, a healthy, balanced diet, sufficient fluids, the right amount of exercise and of course rest and sleep are necessary. An excessive consumption of alcohol, caffeine and nicotine has to be avoided. Once these criteria are fulfilled, Christmas delicacies are no problem. But, when you’ve overstrained your body the previous eleven months Christmas often is “punished” with weight gain and signs of exhaustion.

Healthy start into the New Year

So, it’s a desirable goal to start healthy into the New Year. Renunciation induces stress in the body, so do regrets after eating. Here are some hints that support experiencing a healthy and wonderful Christmas time. The goal is to always listen to the own body and not only in December.

No restrictions
Christmas time is the time of rest and contemplation. Counting calories, restrictions or diets care for tension and stress. It’s wiser to create a connection to the own body, to feel yourself and to direct the thoughts to the own health. If doing so you will experience a positive Christmas time. A mulled wine at the Christmas market, a piece of a chocolate Santa Claus or a dinner with friends can and should be enjoyed.
Tiny snack before heavy meal
Arriving starved at the host means to eat too much and too unhealthy food. It might be helpful to eat a small and healthy snack before leaving and to taste of the often fatty and sweet dishes with clear conscience. Dishes that don’t skyrocket the blood glucose level are a perfect snack, i.e., vegetables, green smoothies or the excellent Konjac noodles. Konjac noodles practically are free from calories, fat-free and gluten-free. They are basic, contain no utilizable carbohydrates but a lot of fibers and sate very well. These noodles are a real “nutrition-wonder” and advisable for the whole year.
Sufficient exercise and do something for yourself
Sitting in “dark” rooms for a long time often cares for tiredness and discomfort. Whereas exercise in fresh air is good for body and mind. Calories are burned, digestion stimulated and happy hormones released. Therefore, take time for a jogging tour or a walk. Exercise and paying attention to the own needs are inseparable. In general, avoiding stress is important; at any time and especially during Christmas time. A visit to a sauna or a thermal bath have a relaxing effect and support regeneration.
Diet with bitter substances
Unfortunately, most diets do without bitter substances. Today’s variations of food and taste often are limited to sweet or salty. In many ways, bitter substances have a healthy effect. They stimulate circulation of digestive organs and so support a healthy digestion. They first take effect on contact with the tongue. The bitter taste stimulates liver, gall, pancreas and stomach; they immediately start secretion of important digestive juices and digestive enzymes. Insulin, bile and gastric juices are produced. In addition, the detoxification function of the liver is supported. And they are an excellent remedy for any kind of nausea. Spinach, salad, grapefruit, olives and eggplants are some examples of food rich in natural bitter substances. Many spices and herbs contain numerous bitter substances, i.e., dandelion, peppermint, chamomile, aloe vera, gentian, cinnamon, and ginger.
Sufficient sleep
The individual sleep need differs. Here, too, it is important that everyone considers the personal needs and cares for sufficient phases of sleep and rest. Stimulants like alcohol, nicotine and caffeine have a negative influence on sleep. So best avoid excessive consumption. In addition, alcohol has a further negative side effect: a high calorie content and obstruction of fat-metabolism. Often, weight gain is the consequence.

If you want to spend the rest of 2017 and/or start 2018 healthy and fit you should listen to the own body sensation when it comes to nutrition, sleep/rest and exercise. A healthy diet, sufficient sleep and the right amount of exercise have a healing effect on body and mind. Isn’t Christmas time the perfect time for focusing on the personal needs?

Imagesource: @fotolia

How important is a regular bedtime?

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What helps against snoring?

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Back ergonomics in children: how heavy may a child’s schoolbag be?

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Sleeping in: Great potential for diabetics

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7 hints for nighttime sweating

13. June 2017 von Redaktion Leave a Comment

Soaking wet sheets and a drenched nightgown wake you up in the middle of the night. A nightmare or a glass of alcohol too much at yesterday’s party? Or maybe too spicy ethnic food? What to do against sweating profusely? Here are 7 hints that make sleeping easier despite nighttime sweating.

7 hints for nighttime sweating

Most of the time, nighttime sweating is harmless. Simple changes in life- and sleeping habits are a good start for overcoming nighttime sweating.

Room temperature and humidity: Does your bedroom resemble a stuffy sauna? We won’t have sweet dreams in hot, dry air. Ideally air 61° to 64° F resp. a humidity of 40 – 50 %. Regular ventilation is a regular freshness boost.
Sleep garments: Sexy doesn’t mean practical. Synthetic materials let you sweat. Moisture regulation is inhibited with synthetic materials.
Bedding content: You made your bed, now dream in it. Here, too, hands off synthetic materials. Sheep wool and natural materials will lead to sweet dreams. The dry-warm bedding climate cares for a healthy and restful sleep.
Fluid balance: There are good reasons why water is called the elixir of life. You should drink up to 1.5 to 2 liters of water or unsweetened herbal tea per day. Coffee and other beverages don’t count. Tip: sage has an antiperspirant effect.
Nutrition: Try to eat fewer fatty and hot dishes in the evening. These might be responsible for heavy sweating. Better eat light and digestible food.
Exercise and overweight: Get into your running shoes, on your bike or in the pool. Exercise and sports not only help to get rid of excess kilos. Sport also is a perfect balance to everyday work. Especially, when you are sitting the whole day long. But, be careful: don’t do strenuous sports too late. An evening walk can be just as relaxing.
Everyday stress: Do you sometimes feel stressed out? Important: don’t take the stress into your bed. Relax with a nice bath, some yoga or enjoy the sunset in fresh air.

Imagesource: @istock

Slipped disc #4 – Excercises for your back

27. March 2017 von Redaktion Leave a Comment

Excercises for your back and your abdominal muscles

Only 15 minutes sports and movement per day are enough to prevent slipped discs. Targeted exercises for your back to strengthen the muscles in your back. It is important to avoid unilateral training. This might only lead into pain and malpositions. Try to connect exercises for your back with exercises for your abdomen, legs and buttocks.

Exercise for the lumbar region – bridge

Goal of this exercise is to strengthen the muscles in the lumbar region. Lay down on your back with bended knees, place your hands and arms at your side and lift your buttocks. Underneath your back and your legs now is a hollow space. Try to pull in your belly. Then, put your back and your buttocks flat on the floor again. Repeat 15 times.

Exercise for abdominal muscles

This exercise strengthens your abdominal muscles and supports strengthening both sides of your torso. Lay down on your back with bended knees, interlock your hands behind your head, tilt your pelvis downwards. Your back touches the floor. Your abdominal muscles are flex. Now, lift your left knee, bring your right elbow together with the outer side of your left knee. Change sides. Repeat 15 times. In case your head becomes too heavy, place your chin on your chest.

Try to integrated the exercises for your back into everyday life as a daily routine.

Imagesource: @fotolia