Top Five health tips for a long life

• The risk of heart attack, stroke, diabetes, and many other diseases can be reduced with five little health tips. Since the tips can be easily integrated into our everyday lives, everyone can do something to stay healthy and fit. These five factors matter

1. Avoid being overweight

According to the German Cancer Research Center (DKFZ), obesity is one of the main risk factors for cancer. The fat between the abdominal organs is particularly critical. A connection between obesity and disease is considered inevitable for the following types of cancer: kidney cancer, colon cancer, postmenopausal breast cancer, and cancer of the esophagus and uterine lining. However, cardiovascular diseases such as heart attacks and high blood pressure as well as type 2 diabetes can also be caused by obesity. Those who reduce their weight also lower their risk of suffering a stroke. This explains the German League for Combating Vascular Diseases, e.V. This also applies to osteoarthritis, gout, and gallstones development.

2. Move a lot

Our body needs movement. Endurance sports such as jogging, cycling, walking, or swimming keep our cardiovascular system going. Blood sugar, blood pressure, and lipids remain in balance, the heart is strengthened, and excess pounds are combated. Exercise can also slow down the deterioration of the brain in old age. The German Heart Foundation recommends four to five sports units a week. These should be between 30 and 45 minutes long. If you find it challenging to incorporate this into your everyday life, you should climb stairs as often as possible, ride your bike to work or take short walks. Studies have also shown that colon cancer and postmenopausal breast cancer are linked to obesity and a sedentary lifestyle.

3. Eat healthily

To avoid obesity, one should pay attention to a healthy diet. This not only helps to reduce weight. It also supplies the body with a whole host of essential vitamins and minerals. Lots of fresh fruit and vegetables, fish and vegetable fats, and oils help prevent cardiovascular diseases, cancer, and other diseases. According to the German Institute for Nutritional Research (DIfE) in the "Prevention Guide to Nutrition." Plant foods such as fruit and vegetables, in particular, contain phytochemicals that protect the organs.

4. Do not smoke

It is also worth giving up smoking. In addition to the risk of lung and bladder cancer and COPD (chronic obstructive pulmonary disease), the risk of other diseases such as heart attacks and strokes is greatly increased in smokers. Smoking also damages the brain and thus also the memory. Several studies have already shown that smoking is associated with an increased risk of decreased memory performance and dementia. Potency disorders and even impotence are often the results of long-term smoking.

5. Refrain from alcohol

Alcohol is also harmful to the body. The risk of mouth, throat, and esophageal cancer increases with just one glass of beer a day, according to the German Nutrition Society (DGE). But it is not just the cancer risk that is increasing. According to the German Liver Foundation, excessive alcohol consumption is the most common cause of liver disease: every year, 20,000 people die due to alcoholic liver disease. It is thus the leading cause of death from alcohol-related deaths. Long-term alcohol consumption can also lead to impotence and damage to the esophagus and pancreas. And since alcohol also increases blood pressure, the heart is also at risk. Other consequences of alcohol are wrinkles and skin inflammation.