General lifestyle recommendations
Exercise is very important. Why is this so?
We can talk about humans as a species for about 2 million years. During this time, there have been millions of generations that have had to adapt to their environment in order to survive. Until appr. 10,000 years ago, one thing was always most important: people had to be mobile, had to be able to get around and obtain food. Only with the beginning of agriculture did this fade into the background. Millions of years before that, it was extremely important to be able to cover long distances, also to keep up with the group. Those who could not hunt or gather were only a burden to the community. Whoever did not come along was left behind. Those who were left behind could no longer reproduce. Thus their genes were lost. People who became healthy and stayed healthy while moving were able to pass on their genes. That is why it is ingrained in our genes that we recover faster when we move.
The right diet is important.
Losing weight and keeping it off can only be achieved by changing your diet.
Take five-hour breaks between breakfast and lunch and between lunch and dinner.
Take a ten-hour break between dinner and the next breakfast (not so hard, because you sleep).
If possible, take a 15-hour break from eating overnight once in a while. This allows fat burning and the start of repair mechanisms in the body, including the elimination of cancer cells and the renewal of important cell components. The body does not have to worry about digestion during these meal breaks.
Few white flour products. Wholemeal products make you feel fuller for much longer. The extreme swings in the interplay between sugar and insulin in the blood flatten out. The alternation between cravings and fullness/fatigue is reduced. The intestinal flora is improved. Billions of different intestinal germs play an extremely important role for the human organism. The intestine in turn is a very important organ for our immune system, among other things. Not so many animal fats. Instead, vegetables and fruit.
A glass of wine or a beer now and then is perfectly ok, even if the brain cells do not tolerate alcohol well. Moderate alcohol consumption is still reflected positively in the statistics. The dose makes the poison.
We are not talking about extreme asceticism here. Enjoyment is also important. A few important things and a moderate change in diet are enough.
Psyche/attitude and immune system
It has now been proven that the psyche has an influence on our immune system. The attitude with which we live and how we react to the stresses of everyday life is indeed important. It is also about how stress is interpreted. A positive attitude results in a better defence against infections, more relaxed muscles and much more. Switch off, daydream, focus on breathing, possibly learn to meditate. These practices, applied for a few minutes a day, have a positive influence on health-maintaining processes in the body. Stop brooding. Do not look into the past (the path does not lead there!). Don't look too far into the future (things don't turn out the way you think). Maintain social contacts. Walk upright. Laughter.
Our behaviour influences brain development at all times of our lives. Our brain is changeable and can be shaped. Through new tasks that our brain has to solve, through new impressions, ideally combined with emotions, new connections are formed between the brain cells, and this actually continues into old age. Thinking and feeling can be changed and actively shaped.
Behaviour can even change genetics.
There are genes that control other genes in our body. Genes can be switched off or activated through behaviour. This in turn can change metabolic processes. So not everything is walled off forever. Change is possible, even for the better. The changes can even be passed on to the next generation.