Important Tips for a Healthy Life with the Regulation Medicine Approach 150 years ago, people who…

150 years ago, people who were 40 years old were considered elderly…

Anyone born today who does something for a healthy life has a good chance of blowing out 100 candles on their birthday cake. In recent years, average life expectancy in industrialized countries has been increasing by about three months per year. 

This is partly due to our genes: in recent years, researchers have found numerous "Methuselah genes" that grant their carriers a long lifespan. But genetic makeup isn't everything. The Frenchwoman Jeanne Louise Calment was about 122 years old—although she was said to have smoked, her genetic makeup was not particularly robust. For most people, the influence of genes is not as great as we might think. According to studies, genetic makeup affects an individual's lifespan by about 20%.

Besides genetic inheritance, other environmental and epigenetic factors have a greater influence.

It is possible to live healthily for many years. There is a lot we can do for this…

NUTRITION

• SUFFICIENT VITAL AND LIFE-SUSTAINING SUBSTANCES: Eating organically is essential for the body. However, it is very difficult to get enough vitamins, trace elements, and vital nutrients from diet alone. It is necessary to replace missing vitamins and minerals with dietary supplements from time to time, in consultation with your doctor.
   
• THE MIRACLE TREATMENT RESVERATROL: "Resveratrol," obtained from grape skins, has become very popular in recent years. Studies show that resveratrol improves cerebral blood flow and impaired glucose metabolism. It is also known to provide protection against prostate cancer and heart attacks.
   
• SPICES: Some spices contain substances that stimulate our immune system and fight pathogens such as bacteria. In addition to spices, onion, garlic, red pepper, rosemary, and turmeric also show these effects.
   
• HEALTHY FATS: The body needs fat, but this fat should be healthy (such as high-quality olive or flaxseed oil). Trans fatty acids are not healthy. Trans fatty acids in fried and roasted foods raise LDL (bad cholesterol) and lower HDL (good cholesterol) in the blood.
   
• SALT USE: Consuming too much salt can raise blood pressure in some people. For this reason, you should not consume more than 4 grams of salt per day. Processed and packaged products in particular generally contain excessive amounts of salt. 

Tip: buy fresh food and cook it yourself! This way, you can adjust the amount of salt to your daily needs.

• OMEGA-3 FATTY ACIDS: You can find omega-3 fatty acids in oily fish and nuts. These fatty acids reduce the risk of heart attack, protect against cancer and depression, and improve cognitive performance.
   
• COLORFUL VEGETABLES AND FRUITS: The more colorful, the better for your health! 
  
  Each color generally contains different minerals and vitamins. Variety on the plate is both appealing to the eye and healthy.
   
• SEASONAL RED TOMATOES: Lycopene, the red pigment in tomatoes, provides valuable protection for the heart and blood vessels. Lycopene is also said to slow the growth of prostate cancer cells.
   
• SUGAR CONSUMPTION: Packaged products contain large amounts of sugar. At the same time, sugar and sweeteners can also be found in low-fat or "light"-labeled products. Sugar and sweeteners cause obesity and trigger the development of metabolic disease along with permanent damage to blood vessels.
   
• LACTIC ACID BACTERIA: Found in fermented products such as yogurt. They are considered important for a healthy gut flora. They are also beneficial for gut complaints such as diarrhea and constipation, and they help prevent infections and allergies.
   
• TEAS: Green tea contains a substance called catechin. This alcohol-like bioactive substance prevents the development of arteriosclerosis and reduces the risk of prostate cancer.

MOVEMENT

• BUILDING MUSCLE: As age advances, muscle mass in the body decreases and fat mass increases. This is because older people move less, and hormones such as insulin cause greater breakdown of muscle. Strength training that stimulates the muscles effectively prevents muscle loss and minimizes the risk of falls in old age.
   
• ENDURANCE EXERCISE: Swimming, aerobics, or running improves blood circulation and lowers blood pressure. The heart muscle is strengthened and stroke volume increases. Blood circulation in the brain, and therefore the ability to concentrate, also improves. In addition, the happiness hormone serotonin, which drives away grief and worry, is released during exercise. At the same time, the immune system is also activated, and as a result, infections are seen less often.  Anyone who feels they have failed at sports can start exercising with regular, brisk walks. You should be sure to move for 30 minutes, three times a week.
   
• STRENGTHENING THE ABDOMINAL MUSCLES: Engaging the abdominal muscles is especially important when lifting heavy loads. The pressure on the intervertebral discs can be reduced by up to 50% in the upper part of the lumbar spine and up to 30% in the lower part. The way to avoid back problems is to strengthen the abdominal muscles.
   
• FLEXIBILITY: Regular stretching exercises keep you mobile, because this way tendons cannot shorten.  They also improve balance and concentration.

For flexibility, 5 pelvic floor gymnastics exercises to build the pelvic floor muscles prevent problems such as bladder weakness in the urogenital region.

MENTAL PERFORMANCE

• STAYING MENTALLY ACTIVE: Brain performance does not have to decline with age. At the same time, we must continually challenge the gray matter in the brain: travel, language or yoga courses, and mental exercises are effective measures for staying mentally active.
   
• MAINTAINING SOCIAL RELATIONSHIPS: Friends are a key factor in improving quality of life. Studies show that people with many social connections live significantly longer and are less likely to become ill.
   
• WORK PLAN: Write down what you want to do the next day and prioritize your daily tasks. Try to carry out this plan in order. This way, you free yourself from stress and learn to use your time efficiently.

• GINKGO: The extract obtained from ginkgo leaves and seeds has been used as a remedy for various ailments for centuries. The substances contained in ginkgo increase concentration, strengthen memory, and support the formation of nerve cells.

• DANCE: Even our ancestors tried to drive away evil spirits with rhythmic sounds and dances. Today, doctors use music and dance therapies to relieve pain after a stroke or to improve health. Movement coordination in Parkinson's patients can improve with dance.

PRECAUTIONS FOR A HEALTHY LIFE

• SUN PROTECTION: You should prefer creams with sun protection factor. This will delay the skin's aging process. Remember that most skin damage occurs not on vacation, but from the sun exposure encountered outdoors in everyday life.

• CALCIUM LEVEL: In women over 40, estrogen levels begin to slowly decline. This condition also weakens the bones. A diet rich in calcium keeps the skeleton strong and stable, protecting against bone loss.

• SKIN HEALTH: For skin health, skin creams containing antioxidants such as vitamin C, niacinamide (vitamin B3), or flavonoids (plant pigments) prevent the breakdown of collagen. Polypeptides stimulate the body's own collagen production. Pay attention to the skin preparations you use!

• EYE PROTECTION: Always protect your eyes with sunglasses in sunny weather; otherwise there is a risk of macular degeneration in old age. Glasses should have broad-spectrum UV-400 protection and be certified with a CE mark.

• SMOKING: As a result of tobacco consumption, approximately 6 million people die every year. This is because nicotine increases the risk of heart attack, stroke, and various cancers.

• DENTAL CARE: Bacteria in the oral cavity can enter the bloodstream, spread throughout the entire body, and cause damage in various regions. In particular, periodontitis bacteria increase the risk of heart attack and stroke over time. Diabetes can also worsen over time.

• PREVENTIVE CARE: Men in particular avoid medical check-ups. Many diseases can be caught early, and thus at a treatable stage, saving lives. This way, a person's quality of life improves. This is especially true for many types of cancer (bowel, prostate, breast).

• PLENTY OF VITAMIN D: Vitamin D not only strengthens bones but is also thought to provide protection against cancer. 30 minutes of sun exposure during the day increases the body's own vitamin D production.

• ALTERNATING SHOWERS: Let ice-cold water run over your body for 15 seconds, then slowly switch to warm water. In this way, Kneipp alternating baths in the morning strengthen the cardiovascular and immune systems and wake you up. 

• WASH YOUR HANDS FREQUENTLY: By washing your hands regularly and frequently, you remove bacteria that may be sensitive to the body, as well as cold and flu viruses.

• SAUNA: Visit the sauna once every 1-2 weeks. The alternation between cold and hot stimulates metabolism, speeds up blood circulation, and strengthens the immune system.

• HEALING HERBS FOR THE HEART: Hawthorn's active ingredients naturally strengthen the heart's power and performance. It also helps with arrhythmias and states of fatigue.

LIFESTYLE

• KNOW YOUR STRENGTHS AND WEAKNESSES: Get to know yourself and your body better. Only then will you know exactly where your strengths and weaknesses lie, what you can handle, and what is not so good for you.

• LAUGH OFTEN AND CREATE REASONS TO LAUGH: Many studies show how healthy laughter is for our spirit and well-being. Laughing triggers the release of the happiness hormone serotonin, effectively reducing our stress.

• FIND RITUALS THAT ARE GOOD FOR YOU: This brings order, calm, and clarity to life. No matter how small, rituals give strength for daily life. So create space for yourself, find the ritual that suits you best, and start doing it. For example, this could even be as simple as having a cup of coffee in the morning or taking a daily walk in the forest.

• LEARN TO EAT SLOWLY: Eating quickly is toxic for the body. Since food is not metabolized as well, you become hungry again faster, and the body stores unused nutrients as fat. A waist circumference of more than 88 centimeters in women and 102 centimeters in men means a significantly increased risk of stroke and diabetes, but most importantly of arterial stiffness. Chew every bite at least 25 times! This provides a feeling of fullness and makes portion control easier. This, in turn, is beneficial for weight control.

• LEARN PROPER POSTURE AND SITTING: Anyone with back problems should make sure their workplace is ergonomically designed. However, it is even more important to change your sitting position often.

• RELAX: Set aside the tension and anger you are experiencing for a short while. Try to relax with deep breaths or a few exercise movements.

• VOICE YOUR NEEDS: If you feel like you're failing and don't look for a solution for it, your internal stress and frustrations will multiply. There may be disruptions in daily planning. But you should identify your need and ask for help.

• INNER ATTITUDE: Thinking in a solution-oriented way in the face of negative experiences and acting accordingly will make a person feel good about themselves. This is because a person's psychology is very important for inner peace.

• ASSERTIVENESS: You should not be shy in work or social settings, and you should clearly state your opinions.

• SETTING GOALS: You should set achievable goals for yourself. Striving for a set goal keeps a person younger and more vibrant. Setting goals you cannot reach, on the other hand, creates disappointment.
• TREAT YOURSELF: Doing something nice is refreshing for the soul and makes us stronger for daily life. For example, a massage or a concert of your choosing will make you feel better.

RELAXING AND UNWINDING

• EFFECTIVE RELAXATION EXERCISES: Intense stress increases the release of cortisol in the body. In the long term, this makes you ill. Relaxation techniques such as yoga or tai chi help you cope better with stressful situations.

• MORE PHYSICAL ACTIVITY: Sexuality, like sports, activates metabolism and hormone production. This lowers stress levels, activates the immune system, and strengthens the cardiovascular system. 

• ENOUGH SLEEP: Lack of sleep weakens the body. A healthy amount of sleep is about seven hours on average. However, there are also people for whom six hours is enough. Some people, on the other hand, need at least eight hours to be alert and productive. Find your own rhythm!

• MEDITATION: Meditation activates the body's own natural self-cleansing mechanism. This provides an opportunity to free yourself from tension and stress. Recent research results from the US show that meditative exercises not only calm you but also activate the immune system.

• POSITIVE THINKING: Anyone who thinks about pleasant things intuitively improves their mood. Treat yourself to pleasant memories. Take time to remember good feelings and stories from the past.

• MASSAGE: By applying pressure to blocked areas of the body, it releases tension, activates lymphatic drainage, and strengthens connective tissue. In this way, massage provides deep and lasting health benefits.

For more information, you can benefit from my books "It's Possible to Live 100 Years," "Discover Life," "Discover Detox," "The Emotional Brain-Gut," and "Beautiful, Happy and Healthy."

If you still cannot achieve the result you desire despite these recommendations, then it is time to get acquainted with Regulation Medicine and Neural Therapy.

Dr. Hüseyin NAZLIKUL
IFMANT = President of the International Federation of Medical Associations for Neural Therapy
President of the Scientific Neural Therapy Regulation Association