Low-carb diets are not only used by professional athletes, bodybuilders, and those with well-developed muscle mass. Eating less carbs, more protein, and more high-quality unprocessed foods like lentils, chickpeas, barley, oats, wheat, rye, spelt, peas, lupins, soy, and vegetables leaves you satiated for a much longer time. This also significantly boosts endurance during exercise and training.
Perhaps the room's air is too dry, disturbing your sleep at night. In addition to temperature, air humidity is a decisive factor for restful sleep. A healthy humidity range is between a minimum of 40 and a maximum of 60 per cent relative humidity. The airways do not dry out so quickly within this range, so sleep quality improves over the long term.
In life, things rarely, if ever, go as planned. We can't prepare for many things and don't always make the right decisions. So often, the unexpected happens, and we are unprepared for it. Acceptance is an essential step in personal mental training. Situations change unexpectedly and often at short notice.
Thus, nutrition has a decisive influence on the strength of the immune system's response to vaccinations or pathogens. The immune system can be compromised in people who are already ill, as well as in old or severely overweight people. However, it can also be compromised if the intake of micronutrients is too low. This can lead to an increased susceptibility to infection and a more severe disease course. This has been demonstrated in the Covid-19 epidemic. In particular, older and often overweight people were more severely affected. Studies have also shown that a good supply of micronutrients can prevent severe disease courses.
As mentioned in previous articles, the temperature in your bedroom should be 18°C, something that has even become a legal and medical consensus. This applies to Switzerland and many European countries, where most people have a bed, blanket and pillow. Many well-insulated apartments tempt you to wear light or no nightwear, even in winter. The latter is generally unhealthy.
It is often possible to achieve higher-quality output with less effort. Cardio training is an exception. This has become even clearer to me after a period of less activity, partly caused by COVID-19. On this blog (in videos and a previous article), I have discussed how to get back into a more active lifestyle in such a situation.
Listening to audio books during your workout can be inspiring. Moderate training during the week gives you the feeling of achieving a small daily goal. This increases self-confidence and motivation, which can be decisive impulses, especially in complicated phases of life.
‘Saying no’ involves mindfulness and absolute willpower (prioritising recovery). If you smoke, consume sugary foods and drinks, drink too much alcohol, or watch TV shows that are only moderately interesting, you should try to break one bad habit at a time gradually. Trying to do everything at once usually doesn't work.
Integrating specific vegan foods into a balanced diet has been demonstrated to support brain health and cognitive performance and promote cell formation. Avocados Avocados contain healthy fats, which have been shown to improve cerebral blood flow. Dark chocolate (dairy-free), due to its rich content of flavonoids, has been demonstrated to improve cognitive function. Blueberries contain many antioxidants, which have been shown to activate brain and memory performance.