TIPS for a healthier life and work
No alcohol
In "Dry January", a person abstains from alcohol for 30 days. Abstaining from alcohol leads to improved sleep, more energy for everyday life, weight loss and an improvement in the condition of the skin, among other things. The stomach, heart and liver also benefit after a short time. In its current position paper, the DGE (German Nutrition Society) advises not to drink alcohol or to drink as little as possible. Minors, pregnant women and breastfeeding mothers should avoid alcohol altogether(DGE - Deutsche Gesellschaft für Ernährung e.V. | DGE )
Proper break management
Breaks are indispensable in everyday working life: they have a positive effect on mental and physical health (lower heart rate and blood pressure, relieve tension), increase employees' performance and ensure greater occupational safety. It is best for employees to actively plan breaks into their day when they start work. Digital tools can help to develop a fixed break routine. What the perfect break looks like depends on the individual's needs - while some people prefer a walk in the park, others appreciate a chat with work colleagues during their lunch break. From an expert's point of view, it seems advisable to create a counterbalance to the work activity during the break - for example, to move around if you spend the whole day at your desk. Employers can support their employees in incorporating breaks into their working day in a meaningful way. In addition to creating an accepted break culture in the company, which includes, for example, offering exercise during working hours, executives in particular are called upon to set a good example and not only observe break times themselves, but also specifically promote them in their team.
Mindfulness/stress management
A pinch of stress makes us more efficient. However, too much stress is hard on the body and mind. There are tips and techniques for coping with stress:
1. relaxation exercises (yoga, meditation, mindfulness, autogenic training)
2. time management
3. sport and sufficient breaks
4. positive thinking
5. saying no, asking for help
6. focus and prioritization
7. optimizing nutrition and getting enough sleep
(www.aok.de)(Homepage - bgw-online)
Sugar-free, you can do without it
The Christmas and Easter seasons spoil us with sweet treats when we are not fasting. The consensus paper of the German Obesity Society (DAG), the German Diabetes Society (DDG) and the German Nutrition Society (DGE) therefore refers to the high and frequent sugar intake in connection with overweight or obesity, increased risks for numerous diseases associated with obesity such as type 2 diabetes mellitus and cardiovascular diseases as well as the development of dental caries. With an estimated total energy intake of 2000 kcal per day, this recommendation corresponds to a maximum intake of 50 g of free sugars. Free sugars include mono- and disaccharides (simple and polysaccharides, such as glucose = dextrose, fructose = fruit sugar or sucrose = table sugar or granulated sugar) that manufacturers or consumers add to foods. Additional sources of sugar (natural sugars) are contained in honey, syrups, fruit juice concentrates and fruit juices. Therefore, the tip: prefer sugar-free drinks for daily hydration, such as water or unsweetened tea, and be aware of the extra sugar in sweets, cakes, soft drinks, etc.(Obesity Society - professional society in the field of obesity)(Homepage: Deutsche Diabetes Gesellschaft e.V.)(DGE - German Nutrition Society | DGE)
A healthy year with exercise
Exercise is fun and healthy. The preventive and therapeutic effectiveness of physical activity has been scientifically proven. Regular physical activity not only significantly reduces the risk of death and the risk of developing a number of diseases (cardiovascular diseases, diabetes mellitus, metabolic diseases, obesity, tumor diseases, back pain, osteoporosis, mental disorders, etc.), but also has a positive effect on well-being and mental health.(Federal Ministry of Health (BMG))
How much exercise do you need? The international consensus for the different age groups is
- Children: at least 60 minutes of moderate to very strenuous physical activity daily
- Adults: at least 150 minutes of moderately strenuous, endurance-oriented physical activity per week (30 minutes on five days a week is recommended) or 75 minutes of strenuous physical activity spread over a week (20 to 30 minutes on three days a week is recommended) as well as strengthening exercises two days a week.
- Older people: as for "adults"; for people with limited mobility, strengthening and balance exercises three times a week are also recommended to reduce the risk of falling. (Federal Ministry of Health)
Alternative: Physical activity has a positive effect on health. Those who are physically active can improve their physical, mental and social health. At the same time, regular physical activity can help prevent obesity, back pain, cardiovascular disease and cancer. (www.rki.de)
Meat-free and low-fat
The barbecue season is in full swing, making it easy to reach for sausages and grilled meat. However, meat should only make up a small part of a balanced and healthy diet, keyword "plant-based diet". Compared to a diet with more animal-based foods, a plant-based diet scores points with fewer saturated fatty acids and cholesterol as well as vitamins, minerals, fiber, phytochemicals, high-quality fatty acids and plant-based protein. This benefits our health. Because the risk of obesity and secondary diseases such as type 2 diabetes and cardiovascular disease can be lower.(www.bzfe.de).
Sleep hygiene
Sleep hygiene is a term that refers to the habits and practices that help to promote healthy and restful sleep. This includes both sleep conditions and sleep patterns, which are closely related to our overall health and well-being. Following sleep hygiene rules can help prevent sleep problems and improve sleep quality. There are 10 important sleep hygiene rules: 10 sleep hygiene rules PDF fact sheet(www.gesundheitsjournal.de)
Low salt diet
Salt is essential for life. However, most people consume significantly more of it than their body needs. Too much salt can increase blood pressure and thus contribute to secondary diseases such as a stroke or heart attack. A low-salt diet can lower blood pressure. 70% of our salt consumption comes from ready-made products. By preparing meals freshly, we have a great deal of leverage to significantly reduce our salt consumption. A Mediterranean-style diet (DASH diet = Dietary Approach to Stop Hypertension) with lots of fresh fruit and vegetables, poultry and little salt is still recommended.(www.hochdruckliga.de/nachricht/weniger-salz-fuer-besseren-blutdruck)(www.gesundheitsinformation.de/tipps-fuer-eine-salzarme-ernaehrung.html)
Vaccinations for life (and work)
You can get an overview of useful vaccinations via the link to the Robert Koch Institute (RKI) and its Standing Committee on Vaccination (STIKO). If you have any questions, our Occupational Health Service will be happy to help you. You can reach us during our office hours by calling 3491.
Strengthening the immune system
Fall and winter mean cold season. Viruses are booming and spread more easily in the colder months. Due to the adverse weather conditions, many people spend more time indoors - where they are exposed to dry, heated air. This increases the risk of infection. But how can you prevent a cough, runny nose and scratchy throat? You need to strengthen your immune system. And not just in the cold season. Strengthening the body's defenses is also recommended in the sunny months.
Seven tips for a strong immune system
1. reduce stress and use relaxation techniques.
2. eat a balanced and healthy diet.
3. regular exercise in the fresh air.
4. get sufficient and restful sleep.
5. wash your hands regularly and thoroughly.
6. avoid cigarettes and alcohol.
7. drink enough, preferably water or herbal teas
Good intentions/health precautions (General age-related precautions for early detection)
The flyer "Identifying risks early" from the National Association of Statutory Health Insurance Physicians provides employees with an overview of the entire preventive and early detection program for which the statutory health insurance funds cover the costs. The flyer contains both a personal prevention timetable and an overview of the corresponding age recommendations for the respective screening.(Recognize risks early)