Die Komplettanleitung für ein gesundes Leben (Einfach nachmachen!)

It's great that you are with us today, because today I would like to start with something new, namely with a new little series of videos, which is about diseases of civilization. Namely, how you can prevent them, how you can alleviate them, if you already have them or suspect that something is coming, and in the best case, if you are already ill, how you can heal them yourself. And why 41 million people die too early every year. This is the introduction video to it, and I will then make individual videos about the individual diseases or health disorders. So again, to put it clearly, with the term civilization diseases, which are also called well-being diseases, the diseases or health disorders are usually referred to, which occur much more often in well-to-do civilized societies and are strongly shaped by the prevailing living conditions and individual habits. In the meantime, the conditions in many of the so-called development and threshold countries have changed so much that these civilization diseases unfortunately occur worldwide. As the WHO, the World Health Organization, reported, around 41 million people worldwide die from non-contagious diseases per year. Only 17 million of them are under 70 years old. And according to WHO reports, about 16 million of these 41 million people died, as I said, before the 70th year of life, namely from cardiovascular diseases, diabetes, i.e. diabetes, lung diseases and cancer. According to the statistics of the Federal Office of Health and Welfare, more than a third of all deaths in Germany were caused by cardiovascular diseases. The second most common cause of death was cancer, with a share of around a quarter. The WHO has of course also thought about, or rather researched, what the reasons are and has summarized them. Let's take a look at them now. The reasons are a generally unhealthy way of life. This includes, of course, smoking, alcohol abuse, but also the enjoyment of, and now it's getting exciting here for my channel, too much fat, salt and too much sugar. And so around 6 million people die every year. So you really have to get into the numbers. It's incredible, the consequences of smoking. 3.3 million of the consequences of alcohol abuse. So that doesn't mean that if you drink a glass of champagne or something, you'll die from it. This is about the abuse. 3.2 million of the consequences of lack of exercise. And 1.7 million because they are sick from excessive salt consumption. I have also linked the sources to these statements to you under the video. In short, I would like to go back to the cause of death, lack of exercise. There is a very good work on this topic by Lukas Pavlik, which you can also find below the video, who described this danger as the ignored pandemic of digital life, work and education. After all, one in four adults dies due to lack of exercise, according to his research. And three out of five teenagers aged 11 to 17 are potential candidates for death due to lack of physical activity in adulthood. But, and thank God, there are natural solutions to this sad situation, which is mostly unknowingly caused by ourselves. This is where our, your, my lifestyle comes into play. If we commit to it, then we have a really good chance of becoming old in high quality of life. According to a recent study published in the magazine PLOS Medicine, very old people die. And I just thought it was incredibly nice to read that. Over 100 years, especially in fact due to old age. They just fell asleep because their bodies got old. And I really wish all of us that we will belong to exactly those. But since nothing comes of nothing, as we know, we should actively choose a healthier lifestyle. And the earlier, of course, the better. And that's why I'm going to introduce you in a small series of videos, as already announced above, the most important diseases of civilization or health disorders. These can be avoided or even cured with a full-fledged plant-based diet. In addition to the respective disease-specific recommendations, all diseases should, by the way, have general basics, which are also good for health, of course, for prevention as well as for removal. And this also includes movement. And if you want to be supported in terms of movement in the future, so that you also stay on the ball regularly, then physically active, I can recommend our YouTube channel Liebscher & Brach, the pain specialists, of course, and also our app. They are really designed so that you just feel like participating so much that you don't stop. You can also find them linked below the video. Well, and now to the basics of daily to-do's. I would like to go through them with you together, at least briefly. Of course, these can also be found in writing under this video. So, general recommendations for food, food and drinks, as well as measures to prevent, alleviate or cure diseases of civilization, as well as for removal, are coming now. So, basic recommendation. Well, look for a therapist, a doctor, a doctor of trust. You probably already have a family doctor, a family doctor with whom you can discuss everything. Maybe tell her that you saw this video and that you would like to implement it now and that you want the doctor, the therapist, the health practitioner to accompany you. With diseases, if you already have a disease, I would have my microbiome examined, for example, because there is a lot of information about what your diet is actually like and where you leave your food to be desired. In general, have a focus on eating the best organic foods in a full-fledged, plant-based way, so that you can prepare them yourself and of course eat them. Of course, you should also practice interval fasting after 16 to 8 methods. I've already made a lot of videos about it, and of course you can find them on my YouTube channel. Then I recommend eating a maximum of twice, at most three times a day, without intermediate meals and without snacks. Of course, it is best to use regional and seasonal products. I prefer these. And then variety is always good. It's also fun. And besides, the first meal of the day should also be a carbohydrate-rich food, for example a porridge with berries and nuts. And just get used to drinking a large glass of water half an hour before eating, because it gives you a basic feeling of satiety and doesn't make you greedy to eat very quickly, because it is also very important that you chew thoroughly and that you savor your food well, because that makes the entire digestion process easier. And don't drink anything while eating, because it really dilutes your digestive juices. And if you're making salad dressing, use healthy oils, such as linseed oil, rapeseed oil, olive oil, but also hemp oil. These are really good oils, especially the first ones I mentioned, but also the hemp oil. It contains a lot of omega-3 fatty acids and these are good against inflammation. So they help a lot to promote your health. And if possible, you should eat at least five times a week from these groups that I'm listing now. Green leafy vegetables. I've already made an extra video about why it's so healthy. At least 100 grams per day. So you have to eat a lot, especially if you eat it in the form of raw food. But if you heat it up in the form of spinach, it's not that much anymore. But 100 grams should be enough. A total of 350 grams of vegetables, 250 grams of fruits, legumes, so important for your gut, for your microbiome. Either 25 to 50 grams of dried legumes or 100 to 200 grams of cooked legumes. Legumes, to put it another way, are peas, lentils, beans, chickpeas, peanuts, soy beans. And then sauerkraut or fermented vegetables. 50 grams a day would be great. And then nuts. Nuts are so valuable because they have a lot of valuable ingredients. And that's why different nuts and a small handful, 50 grams, would be great, of course. Now you know what you should eat. Now we come to what you should avoid. In rare exceptions, if at all, animal products such as meat, fish, sausage, dairy products and eggs. Between meals, as little as possible. Snacks and chips shouldn't be there at all. If between meals, then you can eat some kind of raw food from me. That's also super delicious, it has a lot of liquid in it, so it's perfect fast food. As rare as possible, fast pizzas, fast fries, snacks. I can just say, don't do it. Finished products from cans and bags. That they don't bring a lot of liveliness with them, you can imagine. Also ready-made salads or baked goods. Then low-cold food. I'm not a fan of eating frozen food, but I know it's sometimes easier, especially in winter. And in winter I also use frozen berries, because I'm an absolute fan of berries. And they don't exist in winter, that's why I also use frozen berries. But it's best to just always be fresh, that's it. And then maybe you still know that too spicy food is also not particularly good. And then no sweetened and sugared drinks. These soft drinks, no. Energy drinks, no. Fruit drinks, no. Yes, preferably water, nice teas. Or water with, I don't know if you can see it, but here. We just always have bowls of citrus fruits in our water. And then you can make a tangerine water, a lemon water, a lime water, a bergamot water. That's also a kind of citrus fruit, super great. Or orange, and it tastes different every time. And in the summer you can add some silicone. So there's a lot of variety. Yes, and what you shouldn't do either, is just use household sugar. It's best if you don't have any at all at home, then you don't use it. No sweeteners, of course. Alcohol is out every day, should be out. The salt spreader doesn't belong on the dining table at all. And yes, a little less stress would do us all good, I think. Yes, and let your activities, your daily basics, be anchored in your routines, because then it falls easily. So just go through it for four to six weeks, and then it's already anchored. Then it's already a bit of a habit and a routine, and that's good. In any case, try to bring a regular course into your day. Because it will be easier for you to get used to the new thing. And just go through it for a few weeks. Then you will notice that it has already become a habit. Then I can just recommend that you go to the fresh air for half an hour every day and also fill up the sun for half an hour. Then of course it also makes sense that you move, please. So various stretching, strength and endurance exercises are very important. And go to bed on time. So during the winter, it's best to go to bed at 11 p.m. and during the summer time at 8 p.m. Of course, if there's something nice, it's okay if it gets a little longer. But such a regularity is already good, especially for the quality of sleep. And I have to say that you should sleep at best seven to eight hours. So those were the basics. I hope I didn't overwhelm you with that. Of course, you can also choose a few and say, okay, with the first week I start with five, in the second week I add five, in the third week five more. At some point you have them all. Yes, and then you're already through and you've gotten used to it. So just look at what kind of guy you are. If you're the kind of guy who slowly has to get used to something, then you do what I just said. If you're the kind of guy who says, I want to know now and start right away, then you just change everything. I just wish you a lot of fun. And above all, that you really feel it. Because usually it's like this, that after a few days we already notice that our inner doctor is really happy and we radiate more, sleep better, the digestion gets better. And maybe the one or the other sign of illness or sign of a health disorder has already become less. So good luck!