the frowner

Healthy and Sustainable

Mindfulness, awareness, and rethinking habits are the themes. Start again and again with simple basics. "Give yourself a pat on the back sometimes!" - so you never stop learning, also with nutrition. Fasting in everyday life is a matter of practice because the implementation is not problem-free for everyone, but rather a matter of course that can become a habit. Fasting can be supplemented with "interval training". Growth hormone effects, BDNF can be significantly increased. Regenerative effects are documented and proven as well as cognitive abilities increase.

Ginger (Zingiber officinale) – ancient medicinal plant

Like no other root, ginger can suppress nausea (travel and seasickness). The essential oils of the root have an antibacterial and antiviral effect, making it an effective remedy for flu-like infections. Ginger can counteract stomach irritation and gastritis by regulating the mucus layer and stomach acid. Depending on the origin of the ginger, differences in quality and composition or concentration of various ingredients must be considered.

2023 – A More Intense and Subtle Year

More cardio workout and exercise. In healthy sixty-year-olds, their heart rates may occasionally reach 180 or even slightly higher. This can be hazardous to health in the rarest situations. Leave high-risk sports to professionals and adequately trained people. Several factors must be considered, including preparation, knowledge, and experience. Most of the time, you don’t need competition to boost your health. But having a workout partner, on the other hand, can be motivating and helpful. A sparring partner does not have to be a boxer, for example. Minimising risk, increasing enjoyment, and sharpening focus are essential considerations.

Staying Warm and Taking Care of Oneself

To strengthen the throat and mucous membranes, sea salt nasal sprays are helpful in dry air and heated rooms. If you have a cold, it is advisable to take Echinacea drops (mixed in water) several times a day. You can also rub these drops (pure) on your forehead, chest, and back. Echina sore throat lozenges are also helpful when used with essential oils. (Echinarom of Spagyros is paid for by basic insurance if prescribed by a general practitioner.)

How to Eat Less and Still Enjoy Food More

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. Although potatoes are still regarded as a climate-friendly food in German-speaking countries, some potato dishes have a detrimental effect on one's health, especially with excessive consumption. Consistent exercise and an occasional intense workout will increase your physical vitality within a few weeks or months, particularly when paired with a healthy, invigorating diet.

A medicinal kitchen herb

Rosemary This finely scented, evergreen shrub with needle-like leaves has been used in the Mediterranean since ancient times and was dedicated to the goddess Aphrodite as a symbol of love and beauty. Known as a medicinal herb since the Middle Ages, rosemary remains indispensable in the kitchen today. Rosemary contains iron, potassium, calcium, magnesium, and vitamins A and C. The fresh "needles" (shoot tips) of rosemary are a key spice used throughout the year in Mediterranean cuisine and, depending on people’s taste, go well with almost everything. When vegetables, pizza, meat, cheese and salads are prepared with rosemary, its delicate scent is immediately recognisable in the kitchen.

The optimum room temperature for sleeping

The optimum room temperature in living spaces is usually between 20 and 22°C. It should be a bit cooler for sleeping, around 17 to 20°C. What steps should you consider taking if previous measures you consistently implemented result in you still feeling tired and exhausted, even after a good night's sleep? Perhaps the air in the room is too dry, and your sleep at night is disturbed. In addition to the 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. As the airways do not dry out so quickly within this range, sleep quality improves over the long term.

Healthy sleep cannot be taken for granted

On average, people spend a third of the day sleeping or at least struggling to sleep. So, if you live to be 85, you will have spent around 28 years sleeping. However, sleep problems are increasingly burdening our “meritocracy”. Noise pollution, apartments that are too cold or too warm, and poor air quality can impair sleep quality. Due to stress and overload, necessary measures are often not implemented. As mentioned in previous articles, the temperature in your bedroom should be 18°C, something that has even become 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.

Personal “Fitness and Balance” Masterplan (also applicable in times of Covid-19)

Moderation can be exercised in all areas of life. Doing so has a positive effect on all of our senses, as well as our notion of things such as enjoyment,

Psychological stress and lack of self-assurance stemming from being overweight – do not give up, even if the scale is yet to show significant progress!

I have concerned myself with the topic of weight loss for three years. Since then I have tried to move regularly and complete cardio sessions of varying intensity. At the moment I am struggling to get round to my half an hour early morning jog.

Strength training – why is it essential? (my training regime)

Strength training is another form of weight-bearing training which promotes the production of important vitality and growth hormones and testosterone. I view my strength training as a complement to my cardio training and not the other way round.

Cardio training and its advantages (from experience)

While there are many other methods which I use to maximise my performance, daily cardio forms the most important part of my schedule (this includes using the stepper, jogging, biking, walking etc.). It is widely known that continuous training can allow you to reach new heights as far as your physical and mental performance is concerned.