When it comes to sports injuries, many people turn to alternative healing methods. Their effectiveness has not been proven. Nevertheless, there is a ray of hope for everyone who swears by chemical-free therapy. Many a good resolution to do more sport ends abruptly and painfully. Untrained enthusiasts in particular are easily injured because the body is simply not used to being suddenly exposed to such stress. The result is often injuries, which we doctors like to dismiss as “minor trauma”. It is hardly surprising that many are trying to get by with alternative procedures on their own. In addition, many top athletes swear by this or that alternative healing method, and they must know what they are doing. Nevertheless, the question arises: What do these methods do in such situations? With any kind of trauma, the homeopathy-savvy patient almost automatically reaches for his arnica. This homeopathic remedy is not only popular, it is also the most widely studied of all homeopathic medicines. However, the results of these studies are sobering: the numerous attempts to establish proof of effectiveness have failed. The data are pretty clear: homeopathic arnica is a placebo. Acupuncture – Natural Doping? The situation for phytotherapeutic agents is somewhat more positive. In particular, there are studies that show that comfrey (Symphytum officinale) is effective for ankle injuries. The pain, swelling and immobility are influenced better by this remedy than with placebo and at least as well as with conventional therapy. Since Symphytum is toxic, it may only be applied externally as an ointment or gel. And what else is there? Acupuncture is of course popular for relieving pain, and arguably that is also true for post-injury pain. However, very few people know that some studies also indicate that physical performance can possibly be improved with this form of therapy. If this could be confirmed, acupuncture would be a form of drug-free doping. A plea for conventional physiotherapy It has been so well established in Germany for decades that it is hardly seen as an alternative method of treatment. Sports massage in particular is popular to prevent or treat injuries. Despite the general acceptance of the method, the data situation is rather shaky. Few studies exist and hardly any of good quality. So the bottom line is that there is little positive to report here. A ray of hope for everyone who likes to be cared for in a natural way is that conventional physiotherapy is an excellent help for sports injuries. This is not an alternative, but it is absolutely chemical-free.
Dozing off on the beach, forgetting to put your lotion on or enjoying the sun’s rays too extensively during your lunch break: Well, did you get a sunburn this summer? After a few days, the reddening of the skin has usually subsided and the itching and burning sensations are forgotten. But: Every sunburn increases the risk of skin cancer. The number of new cases has been rising steadily in Germany for decades. In the meantime, skin cancer is the most common type of cancer in this country, with an average of one in four getting it once by the age of 75. The good news: If it is recognized in time, the chances of recovery are usually good. And: You can do a lot in everyday life to protect your skin. Together with DAK-Gesundheit we clarify. These are the most dangerous skin enemies: Sun The following applies to both malignant melanoma (known as “black skin cancer”) and the much more common white skin cancer (technical term: non-melanoma skin cancer) and other, rare forms: UV radiation and, in particular, sunburn caused by it, in which radiation penetrates into the deeper skin layers, increases the risk of disease. The depletion of the protective ozone layer in the earth’s atmosphere increases the risk. Sufficient sun protection (with cream and clothing) and breaks in the shade are therefore important to protect your skin not only on summer but also on sunny autumn and winter days. The UV index, which indicates the current strength of UV radiation and recommended protective measures, provides orientation aid in assessing the current risk of sunburn . Solariums Not only natural but also artificial UV radiation is harmful to the skin. Experts therefore recommend avoiding tanning in the solarium. Those who still value tanned skin can alternatively consider high-quality self-tanning creams. Genetic factors About ten percent of melanoma patients have family members who also have black skin cancer. However, not only the risk of the disease is inherited, but also the skin type, which can play a role in the individual skin cancer risk: The risk of skin cancer is higher in people with light skin, freckles and particularly many moles and moles (more than 50) – also because their skin is usually more sensitive to the sun. Risk professions Studies have shown that certain professions have an increased risk of skin cancer. These include: roofers, sewer and construction workers, carpenters and workers in agriculture. In these fields of activity, one is not only exposed to UV radiation for a long time, protection through clothing, risk education and other preventive measures often leave a lot to be desired. For example, it is helpful to put work into the early morning or evening hours, set up awnings and wear long, airy clothes. Tattoos In science, there is still disagreement about whether the color that gets into the body via the skin when tattooing promotes cancer. Because meaningful long-term studies on the subject are still missing. One thing is certain, however: large tattoos make it more difficult to recognize dangerous skin changes in time. Protect and observe skin Skin protection in everyday life is easy – if you strictly observe the following rules: In strong sunlight, apply sun cream with a sun protection factor of at least 20 to all exposed skin areas – at least to the face, neck and hands. Depending on how sensitive the skin is, better SPF 30 (for less sun-sensitive skin) or 50 (for sensitive skin). In normal autumn sun or in spring this is not absolutely necessary. If you sweat or have been swimming: reapply before going out in the sun. Additionally protect your head and body with sunglasses, hats and long clothing. Avoid the sun at lunchtime (11 a.m. to 2 p.m.), it’s best to do sports in the morning or evening. In addition, it is important to keep an eye on moles and other skin changes. Not only regular check-ups at the dermatologist’s (see below) help, but also careful self-observation, for example with the help of the ABCDE rule: If you notice any of the following changes in a mole, you should see a doctor as soon as possible: Asymmetry : A patch of skin has lost its regular shape or a new patch appears that is not oval or round. Boundary : The edges of the stain appear washed out, frayed or jagged. Color : A stain is not monochrome, but changes between light and dark or pink. Diameter : At the widest point, the skin patch is larger than five millimeters Evolution : The stain has changed in some form in the last three months, for example its size and / or color. Early detection saves lives Skin cancer screening is an important component in skin cancer prevention . The doctor examines the skin from head to toe for abnormal changes and, if cancer is suspected, takes tissue samples that are examined in the laboratory. From the age of 35 you should have this examination carried out every two years. DAK-Gesundheit not only pays the full costs for this, but also subsidizes two skin cancer screenings every two years for all insured persons aged 17 and over.
Sport should be done because it is so healthy. A blessing for the circulation and for the back. And I, since I have now skipped 50, should pay particular attention to “maintaining the ability to move even with advancing age”, as my wife gently expresses it. It works best – of course! – with yoga . With the Far East gymnastics you not only dissolve the physical tension, but also the waste in the head. Narrow-mindedness of the partner, for example. That sounds terribly caring and just daunting – at least to me. In reality, for me and fitness, it is about things that really matter: purely externally. I’m not alone with this attitude. Women are just more honest than men , they openly address their problems. Four enemies drive the woman into the gym and they are called: orange peel, wobbly thighs, bingo and pancake bottom. For us men the world is a simpler one, we just have to watch out for one alarm signal: When our stomach no longer wants to piss, it is high time to take action. Cannonball and leather sausage And male active . In addition to the body polish, the ego wants to be fed. And what man would seriously like to hug a Swiss rubber ball and roll around on it like an eel? Just imagine a video like this appears on Facebook. Pretty embarrassing. I postponed such activities until I was in the old people’s home. Even sports with women should be avoided. The female gender has a keen sense of dance and rhythm. If you don’t have a Patrick Swayze in you, you’re just trailing behind the elves like a bear. Depressing. Those who want to feel more masculine should stick to leather and iron. Tear, pry, lift – these are the names of the activities for the Lord. Hop, stretch and stretch for the lady. Nothing is better for the male psyche in the mature half of life than to have come through a workout alive, which the trainer warned before. Is it good to lie down and get up again and again and balance a kind of cannonball made of cast metal over your head on your outstretched arm? Probably not. Sit-ups with a sand-filled leather sausage that is pushed upwards at the crucial moment are also not described in the health insurance company’s health guide. But: If you want to turn buffing into muscles, you have to struggle. Wherever there is planing, there are shavings: bruises on the body and impact craters in the parquet can hardly be avoided. One should see these wounds as an award. In addition, you skilfully bypass any paternalism from health-conscious partners. Because they usually have to fit in brute sport.
HP viruses cause cervical cancer, among other things. The vaccination must be given before the first sexual intercourse . It doesn’t protect against all types of HPV. Pathogen Human papillomavirus (HPV) infection The virus is transmitted through skin, especially mucosal contact, during sex. Course of disease The HP viruses are responsible for cervical cancer, among other things. It is one of the most common malignant tumor types. In Germany about 15 out of 100,000 women develop it every year. But far more people become infected: around 70 percent of all sexually active men and women are infected with the human papillomavirus at least once in their life. The immune system usually defends itself successfully against the infection – this takes about six to 18 months. After that, there is no lifelong immunity – reinfection with the same type is possible. The virus does not cause any symptoms in the early stages. Advanced symptoms include yellowish-brownish discharge, bleeding that occurs regardless of your period or after intercourse, and abdominal pain. Possible complications Those affected do not overcome about ten percent of HPV infections; they are chronic. Chronic infections over twelve to 24 months pose a very high risk for the development of precancerous stages in the cervix. therapy Treatment depends on the stage of the disease. In mild cases, the cancer regresses on its own. In severe cases it has to be surgically removed. A tissue sample is also taken. Depending on how far the infection has progressed, the uterus may need to be removed. vaccine Girls between the ages of twelve and 19 can be vaccinated. Vaccination reactions One out of ten patients reacts with a fever as well as reddening of the skin and painful swelling around the injection site. Headache, joint pain, abdominal pain, vomiting and nausea can also occur after the vaccination. The symptoms usually subside quickly. Vaccination Complications Clinical studies rarely (that is, affects less than 1 in 1,000 people) report hives , an itchy rash.
Summer is over – but that’s no reason to mothball your running shoes. Our tips will help you stay tuned in autumn and winter Outside, the darkness covers the city like a cold blanket; inside, macaroni, “Mad Men” and a plump wool sweater beckon. After a day in the office, the sofa looks like an invitation to let yourself go. It is just beginning to drizzle. Under the pale street lights, the rain looks like a wet, gray wall. There are plenty of reasons to take your running shoes down to the basement in autumn and winter and leave them there until spring. But there are even more reasons to defy the weather and still go on the track. Because no matter how gray the sky is: the body is happy to have fresh air. Let’s go! The first breaths are cold, but they do you good. They ensure that the body boosts the immune system; the dog’s weather stimulates the immune system. Perhaps you will shiver for the first few meters, but after five minutes at the latest it will be over: Your body comes to operating temperature, your steps become calmer, the rhythm more even. You can already be proud of yourself that you have pulled yourself up despite the adverse circumstances. You burn calories too – more than with the same load on the treadmill in the gym. You will be halfway there in a moment. The office stress is behind you; You start to really enjoy running. A little sprint in between? Go ahead, this is good for basic endurance. What do you care about puddles on the way? You can easily jump over it and train your ability to react and balance. Now there are only a few curves left, then the final sprint and the finish line in the apartment. It was nice. You really deserve the warm shower! Positive effects In summer as in winter: Regular jogging strengthens the cardiovascular system , strengthens the musculoskeletal system and ensures psychological balance through the release of happiness hormones. Those who run in the cold season also train their immune system. Because the body forms additional killer cells to arm itself for this type of stress. They help fend off viruses and bacteria in everyday life. “Anyone who regularly runs outside in winter hardens up,” says Ingo Froboese, head of the Center for Health through Sport and Exercise at the German Sport University in Cologne . It is even healthier to run in cold temperatures than at 30 degrees in midsummer. star answers the most important questions on the topic. Running – in any weather? Better not. At temperatures below minus ten degrees, you are in better hands on the sofa: the body can no longer sufficiently heat the air that you breathe through your nose. It then arrives too cold in the lungs and irritates the bronchi. In freezing temperatures, it can therefore help to breathe through a thin cloth in front of your mouth. What do i wear Even when it’s cold: don’t overdress. As soon as your body gets going, you are guaranteed to be warm. Dress according to the onion principle so that you can take off your layers while you run: Wear thin functional underwear that wicks sweat away from your skin. It is best to pull a fleece sweater over it. When it rains and is very windy, a breathable, water-repellent jacket comes over it. If the temperature drops below ten degrees, a hat, gloves and a thin scarf will help against the cold. Cotton clothing is not suitable in winter because it does not wick moisture away from the body. Do not spend a long time outside sweaty after the run: “The best thing to do is to put on a dry T-shirt quickly,” advises Ingo Froboese. Better to walk in the woods? Often, working people only come to the weekend to jog in daylight. Make this training an event: Find a route through fields, woods and meadows. Due to the slightly hilly relief, the body is forced to use different muscles than when running on the flat. “Above all, the Achilles tendon and the calf muscles are more stressed in the terrain,” says Froboese. “It is best to increase the angle of the inclines slowly and continuously.” While running uphill, try to control your speed and cushion the steps. “In no case should you let your body fall on the straight leg.” How often, how long? Because the cardiovascular system has to work harder in cool weather to bring organs and muscles up to temperature, you should keep your exercise heart rate five to ten beats lower than in summer – and increase the length of the generally recommended 30 to 45 minutes Stretch for 45 to 60 minutes. “In this way, winter serves to build up basic endurance,” says Ingo Froboese. The body then also needs less time to regenerate. “Instead of going out two to three times a week as in summer, you can go out onto the track three to four times.” This recommendation applies to a 25-year-old as well as a 60-year-old. Running with a cold? The person sitting next to you on the bus is coughing, the colleague in the office has been complaining of malaise for days – no wonder if you feel limp yourself shortly afterwards. If your nose is runny and you have neither a fever nor a cough, you can still dare a light run with a low intensity. However, if you have had a full- blown flu-like infection with headaches, sore throats and limbs , you should not do it – even if you have relieved the symptoms with medication. If you have a fever, it is absolutely forbidden to run! Because it is not the disease itself that is dangerous, but the stresses of training, which can further weaken the body. He now needs all his strength to deal with the viruses. In the worst case, a febrile cold that has been dragged on can lead to inflammation of the heart muscle. A good indicator of whether you are already fit for a sports unit is your resting heart rate. Everyone should know their individual worth in a healthy state. Measure it in the morning when you wake up. When the body is struggling with an infection, the resting heart rate is increased – an unmistakable sign that your body has a few more days to recover. How do I make sure that I am seen? Illuminated courses are rare, unfortunately. The best way to spot tripping hazards in the dark is to get a headlamp. They are now so light and the belt is so well padded that you can hardly feel them. It is also important to be seen by drivers. Light-colored clothing, as is often recommended, is impractical – who wants to wash all of their sports gear after every run? It’s better to get reflective clothing or a couple of Velcro straps with reflectors. They don’t interfere with running. How can I animate myself? Anyone who goes running regularly in autumn and winter deserves a medal. There are at the finish of the running competitions, which are offered throughout Germany during the cold season. Often these races lead through the terrain. New Year’s or New Year’s runs are also popular events for amateur joggers. Many participants are not interested in the best times – they just want to work off the serious consequences of the Advent season. Which shoes are suitable? As long as the trails are dry, you can wear the same ones as in summer. It is important that they have a non-slip profile and have no holes. “Many runners think that their old shoes will get them through the winter and don’t buy new ones until spring. But good running shoes are particularly important in wet times,” says Ingo Froboese. He advises changing them every 600 kilometers. If it rains, your feet will quickly get wet, even in new shoes. Froboese: “That’s not bad. You should change your socks quickly afterwards.” If you travel a lot on muddy trails, off-road or trail shoes can be a good solution. They are equipped with a waterproof membrane. Most of these shoes have a higher outsole, the profile more pronounced and the heel counter reinforced. Off the beaten track, you will find better grip with these shoes – but you lose flexibility. The following applies to purchases: do not go to the sports shop until the afternoon or evening because your feet swell up during the day. Take a pair of worn out sports shoes with you – a trained salesperson can use these to identify the specifics of your running style.
Vaccinations are one of the most effective and controversial measures in the health system. Some parents are insecure and fear that vaccination will harm their child. FOCUS Online shows the diseases and vaccinations with respective side effects and complications in comparison. Almost all parents in Germany have their children vaccinated – around 90 percent. Every year doctors in Germany administer around 40 million vaccine doses. Depending on their age, experts advise children to be vaccinated against certain diseases. It is thanks to the vaccinations that diphtheria, polio and many other diseases hardly occur in this country. Paradoxically, the success of vaccinations is their greatest enemy: the fewer the sick, the less often the sometimes devastating complications of the disease are a topic of conversation. Instead, the public perception is focused on the problems and side effects of the vaccinations . Some parents are insecure and afraid of harming their child rather than protecting it. With high vaccination rates, diseases do not spread The Standing Vaccination Commission (Stiko) only recommends vaccinations against infectious diseases that can be severe and are often difficult or impossible to treat. In addition, there are not only selfish reasons for vaccinating, but also the social benefit: If the vaccination rates are high, diseases can no longer spread. This also protects people who are not allowed to be vaccinated – such as children with severe heart damage. The vaccinations recommended by Stiko are safe and well tolerated. Nevertheless, any vaccination can have side effects and cause complications, some of them very serious. Stiko only recommends vaccination if a complication from the actual disease is much more likely than a complication from the vaccination. An example of this is the measles vaccination: a particularly serious complication is measles encephalitis. It leads to permanent brain damage or even death. About one in a million people who are vaccinated suffers from this catastrophic encephalitis. However, the risk for measles sufferers is much higher: it affects one to three in 1000 of them.
In the past, people who were sick should take care of themselves. But doctors are rethinking. Back pain, joint problems or high blood pressure are no longer an excuse. Which sport is suitable for which complaints. Exercise can alleviate symptoms, alleviate the course of illness and often reduce the amount of medication required. Physical handicaps or illnesses are therefore not an excuse not to do sports. But on the contrary! asked the sports physician and sports scientist Christine Graf, a private lecturer at the German Sport University Cologne, which sports can be practiced with minor handicaps or illnesses. The expert explains exactly what the sport brings, how often you should train, which sports are not recommended for certain ailments and what other recreational athletes should look out for. All endurance sports that protect the joints and the cardiovascular system are suitable for overweight people The best sport for overweight What are the benefits of sport? In addition to a low-calorie diet, regular exercise helps you lose weight. Muscle mass is increased, fat mass is reduced. In the long term, this increases the basal metabolic rate and minimizes yo-yo effects. Sport lowers the risk of complications caused by obesity, such as high blood pressure and diabetes . The heavy load on bones and joints from being overweight is also reduced in the long term. Which sport is good? All endurance sports protect the joints and the cardiovascular system: especially swimming and aqua aerobics, but also cycling, cross-country skiing, Nordic walking, walking or hiking. In addition, moderate strength training on equipment or on the mat is helpful, as more muscles also mean higher calorie consumption. You don’t have to be afraid of gaining weight, as muscle gain is generally too low for that. How often and how long? At the beginning, three training units of 30 minutes each per week are sufficient. Gradually increase to 60 to 90 minutes of exercise every day if possible. In addition, bring as much activity as possible into everyday life, preferably about another 30 minutes a day: stairs instead of elevator, gardening, walking or cycling instead of driving. What should you avoid? Strong jarring of the joints. So jumping, hopping or fast, abrupt movements, such as jogging on hard surfaces, fast ball sports, alpine skiing or fast aerobics. What should you watch out for? If you are overweight, a previous sports medical examination is very important. Possible side effects, such as increased blood pressure, blood sugar or cholesterol values, must be clarified and adjusted. The training intensity should also be adjusted as well as possible to the individual fitness level, one should not over- but also not under-demand. Regular pulse monitoring helps. The rule of thumb is: 180 strokes minus age, anyone who has to take medication should discuss the training intensity with their family doctor. It is also important to protect the joints as much as possible, possibly to stabilize them with bandages. … for joint problems What are the benefits of sport? Without movement, joints wear out faster: their cushioning cartilage layer is not supplied with blood, but it absorbs nutrients from the surrounding synovial fluid with every movement. In addition, well-trained muscles, ligaments and tendons support and relieve the joints. Exercise can slow down or even stop the wear and tear on the joints, relieve pain and inflammation, and reduce the consumption of painkillers or anti-inflammatories. Which sport is good? Everything with calm, evenly flowing movements that are associated with low stress on the joints. For example, swimming with a crawl kick, aqua jogging, cycling, walking, Nordic walking, hiking, gymnastics or coordination training. Moderate strength training, for example with a Thera-Band, can specifically strengthen the problem areas. How often and how long? At the beginning, 30 minutes three times a week is enough, slowly increasing to at least five times a week. In addition, it is best to do some physical therapy exercises for 10 to 15 minutes a day, for example always when brushing your teeth. What should you avoid? Jumping, hopping or quick, abrupt (braking) movements that involve strong forces acting on the joints. So no jogging on hard surfaces, alpine skiing or fast aerobics, as well as fast ball sports such as squash, handball or soccer. What should you watch out for? Go to the pain limit, but not beyond it. Skip exercises that cause pain. Consult a doctor in the event of acute joint inflammation. Have the doctor or physiotherapist demonstrate physiotherapy exercises and repeat them at home. In the case of joint problems, pay particular attention to well-fitted footwear; support bandages or insoles may also be helpful. … for back pain or disc problems What are the benefits of sport? Back pain is often based on poorly balanced muscles and tension. Movement works against this: muscle mass is built up, the supporting apparatus trained, tensions released. Regular exercise can often have such a positive effect on back pain that less or no pain medication is needed. The progression of intervertebral disc damage can also be prevented through targeted exercise. Which sport is good? Everything that stabilizes the spine and improves posture and coordination. Depending on physical fitness, from stretching and stretching exercises to coordination training to targeted strength training, for example special back courses (“back school”) or tai chi. Also good: endurance sports with even strain on the back and abdominal muscles, such as back swimming and crawling, hiking, Nordic walking or cross-country skiing. How often and how long? Often a weekly back course (60-90 minutes) alleviates the symptoms. In addition, it should be three to five times a week endurance units of 30 to 60 minutes each. What should you avoid? All sports with fast, jerky movements, compression of the spine, extreme rotational movements in the trunk or strong, short-term loads, for example alpine skiing, riding, tennis, squash, badminton or too intensive strength training on machines and dumbbells. What should you watch out for? If there is constant back pain, have it checked in advance for damage to the disc or posture. It is best to have a physiotherapist show you favorable and poor movement sequences and also pay attention to back-friendly movements in everyday life. Good sports shoes and, if necessary, insoles are important for bad posture. Exercise should go up to the pain threshold, but not beyond it. If exercise is painful, stop. Especially with strength training it is important that posture and proper execution of the exercises are checked and improved by competent trainers. … for high blood pressure What are the benefits of sport? Regular exercise strengthens the cardiovascular system, improves blood flow to the heart muscle and lowers resting heart rate and blood pressure: systolic by about 10-15 mmHg and diastolic by 5-10 mmHg. The effect lasts long-term with regular training. Even after a heart attack, endurance training should be started as soon as possible after consulting a doctor. Which sport is good? Continuous and rhythmic movements that lead to regular pulse and breathing. Especially endurance sports such as walking, swimming, cycling, hiking or cross-country skiing, but also dancing or light fitness gymnastics are good. A quick walk is enough to get you started. In addition, adapted strength training under the supervision of a trained trainer can help lower blood pressure. How often and how long? Positive effects on blood pressure are already noticeable after three training units of around 30 minutes per week. Gradually increase to 30 to 60 minutes five times a week. What should you avoid? Fast, abrupt movements, stress, static holding or large, short use of force. So be careful with too intense strength training, fast ball sports, alpine skiing or fast aerobics, i.e. sports that can lead to uncontrolled blood pressure peaks. What should you watch out for? A detailed sports medical examination with an exercise ECG and determination of the training intensity is particularly important in the case of high blood pressure. Before you can start training, your blood pressure must be set sufficiently well! If the systolic value is over 200 mmHg or after a heart attack, only exercise after medical advice and in the company of others. Do not over- or under-challenge yourself, so check your pulse and blood pressure regularly. … if you have high cholesterol or blood sugar levels What are the benefits of sport? Regular exercise has a positive effect on the metabolism, has a positive effect on body weight and muscle mass, blood sugar and all blood lipids . The increased energy requirement leads to the breakdown of free fatty acids in the blood, the ratio of bad LDL and good HDL cholesterol improves, and triglycerides are broken down. The pancreas is stimulated to release insulin more evenly, while the number and sensitivity of the insulin receptors increases. As a result, the sugar from the blood can be better transported into the cells. Studies show that people with adult-onset diabetes can sometimes do without medication through regular exercise. Which sport is good? Even movements with a regular pulse and breathing, i.e. endurance sports such as walking, swimming, cycling, hiking or cross-country skiing, but also dancing. With increasing fitness, moderate forms of strengthening gymnastics or equipment training should be added under competent guidance. How often and how long? Even very short training intervals lead to improvements. Any more movement is good for you. In order to achieve long-term success, three training units of 30 minutes each should be completed at the beginning, gradually five to seven per week of 30 to 60 minutes each. What should you avoid? Diabetics should avoid sports with extreme performance peaks, as they can lead to severe hypoglycaemia. What should you watch out for? It is essential to see a doctor beforehand to determine the exercise pulse and training intensity, sugar and blood lipid values. For diabetes: measure your blood sugar before exercising, never exercise with too little or too much sugar. Watch for signs of hypoglycaemia during exercise and always take glucose with you. If acetone is detected in the urine, which smells like nail polish remover, sports are taboo. … with burnout or depression What are the benefits of sport? Regular endurance sports can counteract depression. Physical activity promotes the release of satisfactory endorphins, serotonin and dopamine, while at the same time reducing the stress hormones adrenaline and cortisol. In addition, body awareness and self-confidence are strengthened. Which sport is good? All endurance sports, especially when practiced outside in natural light: jogging and walking, swimming, cycling, hiking, inline skating or cross-country skiing. But moderate gymnastics or aerobics as well as training on cardio equipment lifts the mood. How often and how long? So much fun! At the beginning about three training units of 30 minutes each per week, which you can gradually increase to 60 to 90 minutes a day. What should you avoid? All aggressive, competitive sports with pressure to perform, including martial arts and competitive ball sports. What should you watch out for? The focus should always be on having fun, set goals that can be achieved, and avoid stress and frustration. … for myopia What are the benefits of sport? It is discussed that lack of physical activity and lack of daylight inhibit the release of dopamine and thus promote the development and thus also the progression of myopia. Whether and to what extent existing ametropia can be regressed through sport has not yet been investigated. Which sport is good? Above all, all types of outdoor sports: Nordic walking, jogging, hiking, walking, alpine or cross-country skiing, cycling, inline skating. How often and how long? At the beginning three training units of 30 minutes each per week. Gradually increase to five to seven times a week for about 30 to 60 minutes. What should you avoid? That depends on the degree of ametropia and whether glasses or contact lenses are worn: anything that makes you feel unsafe. If damage to the retina has already been diagnosed, it is better to avoid strong shaking of the head (headball in soccer). What should you watch out for? A visit to the ophthalmologist and optician is advisable: It is important to have well-fitted glasses or contact lenses and, if necessary, special sports or swimming goggles. In strong sunlight, for example during winter sports, you should also ensure that there is sufficient UV protection.
The numbers are alarming: every sixth child in Germany is already too fat. This has consequences: Overweight children often struggle with problems, and not just at a young age. The effects can still be felt in adulthood. Together with DAK-Gesundheit and fit4future, we answer the most important questions about the topic. How can you prevent? Childhood obesity is often genetic: if the parents start quickly, it is very likely that the offspring will also be the same. With enough exercise and a healthy diet, parents can counteract this. Always remember: As parents, you are a role model and guide for your child. If you live an active lifestyle and often do things together with exercise, your child will adapt to it naturally. So: Better go hiking, cycling and going to the swimming pool instead of going to the cinema and watching TV together. When your child sees that you enjoy these activities, the child’s motivation increases all by itself. In addition, they can only ask for things that they implement themselves. Encourage your child to be active early on. Biking to school or to friends is also a good step – take the bike yourself for short distances and leave the car parked several times. Help your child find a hobby. You can also do a sporty one and let him try out several sports until he finds one that suits him. Because if children experience themselves as successful in sport from an early age, this lays the foundation for a sporty lifestyle. In addition, children are less likely to grab sweets if they have a hobby that they enjoy. Because that prevents boredom. until it finds one that suits it. Because if children experience themselves as successful in sport from an early age, this lays the foundation for a sporty lifestyle. In addition, children are less likely to grab sweets if they have a hobby that they enjoy. Because that prevents boredom. until it finds one that suits it. Because if children experience themselves as successful in sport from an early age, this lays the foundation for a sporty lifestyle. In addition, children are less likely to grab sweets if they have a hobby that they enjoy. Because that prevents boredom. Limit the time your child spends in front of the television or computer – because long periods of sitting are not only harmful to adults, but also to children. Does your child still love their game console dearly? Interactive games (sports, dancing, reaction games) are a compromise. Although they are not a substitute for sport, they do ensure that your child works out, at least with the controller in hand. When it comes to nutrition, you are in demand: Parents are the first and most important role models and thus pioneers for your children. Children learn a lot through imitation. If you want your children to sit neatly at the table and eat vegetables, chances are they will if you show yourself off and join in. Let your kids help out with shopping and cooking, trying out spices and tastes in the process. They experience how much fun healthy eating can be and how diverse fresh, homemade food tastes. How about, for example, a colorful salad in which as many colors as possible should appear? Or you can choose a vegetable that your child likes particularly well, e.g. carrots, and work together to think of as many different ways of preparing and combining them as possible. Tasks like this inspire children to deal with the ingredients and make vegetables and co. Tasty. If possible, avoid ready-made products, fast food, chips and the like in the family: These contain too much salt and fat and dampen the taste and thus the feeling of satiety. Fruit yoghurts, soft drinks and sweetened juices are also not advisable: these are sugar and therefore calorie traps. Instead, keep healthy snacks ready: apple wedges, carrot wedges with herbal quark dip, rice or corn waffles or berry and grape skewers … Healthy alternative drinks such as water with fruit slices or unsweetened tea should also be provided. In addition to diet and activity, there are other factors that influence weight: Stress and lack of sleep often lead to “frustration” in children and thus to weight gain. Many children therefore gain weight when they start school or at the beginning of puberty. Fixed meal times in the family are particularly important: They give the offspring additional support and orientation. You should therefore pay particular attention to changes in eating behavior during these times: For example, is there no hunger at mealtimes because your child has already bought or nibbled sweets on the way? Does it eat in secret or alone in its room? In this case, do not blame your child, but ask carefully if there are any problems. And try other ways to distract your child from their grief, such as doing things together. Fixed meal times in the family are particularly important: They give the offspring additional support and orientation. You should therefore pay particular attention to changes in eating behavior during these times: For example, is there no hunger at mealtimes because your child has already bought or nibbled sweets on the way? Does it eat in secret or alone in its room? In this case, do not blame your child, but rather ask carefully if there are any problems. And try other ways to distract your child from their grief, such as doing things together. Fixed meal times in the family are particularly important: They give the offspring additional support and orientation. You should therefore pay particular attention to changes in eating behavior during these times: For example, is there no hunger at mealtimes because your child has already bought or nibbled sweets on the way? Does it eat in secret or alone in its room? In this case, do not blame your child, but ask carefully if there are any problems. And try other ways to distract your child from their grief, such as doing things together. because your child has already bought or nibbled sweets on the way? Does it eat in secret or alone in its room? In this case, do not blame your child, but ask carefully if there are any problems. And try other ways to distract your child from their grief, such as doing things together. because your child has already bought or nibbled sweets on the way? Does it eat in secret or alone in its room? In this case, do not blame your child, but ask carefully if there are any problems. And try other ways to distract your child from their grief, such as doing things together.
Being very overweight puts a double burden on those affected: In addition to the health risks, there is often stigmatization from society. Together with DAK-Gesundheit, we explain an underestimated ailment. When obesity becomes pathological According to the World Health Organization, one is considered obese if the body mass index (BMI) is over 30 kg / m². This is calculated as follows: body weight divided by height squared. Example: A woman who is 1.65 m tall and weighs 100 kilos would have a BMI of 36.7 kg / m² and would therefore be obese. This currently applies to around every fourth German adult between the ages of 18 and 79 – and the trend is rising. Six percent of children and adolescents are already affected. Many people and sometimes even doctors do not classify obesity as a disease. Rather, they see suffering as a self-inflicted expression of an unhealthy lifestyle. Not only are those affected stigmatized, but the many possible causes and forms of obesity are also ignored. Possible causes The causes are diverse and have not yet been conclusively researched. One thing is clear: Little exercise, excessive and unhealthy eating and also family predispositions favor the development of obesity. But behind an unhealthy ratio of calorie intake and calorie consumption there can also be a metabolic disorder, psychological problems such as depression and sleep disorders or – according to current scientific studies – impaired stimulus processing in the brain. In addition, once the excess weight is there, it is difficult to get rid of it. The basal metabolic rate increases with weight, which means that the body needs more calories when resting – it is more difficult to eat less. In addition, the patient’s natural feeling of satiety is often disturbed. Exercise is also more strenuous if you are overweight. And if a diet shows short-term success, the metabolism strives to compensate for the weight loss and the infamous yo-yo effect threatens. All of this leads to stress and strains the psyche – and that in turn often leads to increased calorie intake. A vicious circle in which “just eat less and do more exercise” is too short-sighted. DAK-Gesundheit also wants to draw attention to this: with the “SCHWERE [S] LOS” campaign , together with Johnson & Johnson, it is providing information about obesity and the ailments associated with it, and aims to encourage more sensitive treatment of those affected. Possible consequences The risk of death with obesity is up to three times as high as with normal weight. Because being overweight can lead to numerous life-threatening secondary diseases such as diabetes, arteriosclerosis, cardiac arrhythmias and high blood pressure, and increases the risk of strokes and heart attacks. Some types of cancer (including colon cancer, breast cancer, and pancreatic cancer) are also more common in obese people. In everyday life, the stress on the joints is a particular problem: knees, hips and feet in particular suffer. In the long run, the articular cartilage wears out and there is a risk of osteoarthritis. Back pain is also common with obesity and can become chronic. Combined with shortness of breath and decreased stamina caused by weight, the pain in muscles and joints means that exercise is often a torture for those affected. The psychological consequences should also not be underestimated: everyday activities such as personal hygiene and work are becoming a challenge, and those affected often need special sitting and lying facilities (e.g. in the hospital, on the plane or in the office). Many therefore avoid public places such as restaurants and transport out of shame. Social isolation threatens, and the risk of anxiety disorders and depression increases. Overweight children in particular, but also many adults, also often suffer from exclusion by their fellow human beings, which can even lead to bullying. So is treated Obesity is treated on three levels: When changing diet, the main aim is to break existing patterns in eating behavior and to change the diet in the long term. When it comes to exercise, the focus is on gentle endurance sports that stimulate fat burning and do not put unnecessary stress on the joints (e.g. walking, swimming, cycling). In addition, behavior therapy can be useful, which helps the patient to integrate the new habits into everyday life and to cope with possible setbacks. The additional exchange with other affected persons in a self-help group can also be useful. Those affected need professional support from doctors and therapists during treatment. Because it must be adapted to the current life situation, existing diseases and the patient’s history of suffering. It is also important to involve partners, friends and family. Especially with obese children, parents play an essential role in implementing the therapy. In addition to obesity, possible secondary diseases must also be treated, possibly with medication. If none of these therapeutic approaches are successful, obesity surgery can be considered. The stomach is surgically made smaller, for example by removing part of the organ or inserting a gastric band or balloon, so that it can absorb less food. Which surgery is sensible must always be clarified thoroughly with the treating physician, as complications and side effects of such an operation are to be taken very seriously. Do you have any further questions about obesity and its treatment? You will find helpful facts and information on the information pages of DAK-Gesundheit Prevention is important Basically, when it comes to obesity, prevention is easier than treatment. Do not take serious obesity (from a BMI of 25 kg / m²) seriously, check your lifestyle, discuss with the doctor how you can improve your diet, integrate more exercise into everyday life and reduce psychological stress. Check whether there are any cases of obesity in your family and whether you can rule out metabolic disorders and mental illnesses. It is particularly important to take countermeasures as early as possible for overweight children: studies show that the risk of obesity increases sharply in adulthood if boys and girls are overweight before puberty. It is up to you, as parents, to set a good example when it comes to nutrition and exercise and to encourage people to enjoy sport and healthy eating. DAK-Gesundheit has taken the increasing frequency of obesity in childhood as an opportunity to sensitize teachers, students and parents to the topics of exercise and nutrition with the prevention initiative ” fit4future “ and to inspire them for a healthy lifestyle with exercise material and suggestions for teaching.
Whether you are losing weight or just want to eat healthier, there is a lot you can do for your health every day by making these products a regular part of your food supply. 1. Lemons Anyone who always has a lemon in their fruit basket can easily drink more. A few splashes into the water and you have a refreshing drink. And it has it all: The lemon water supports the heart and the digestive system, helps against inflammation and, with lots of vitamin C, ensures a good immune system. 2. Natural yogurt The healthy bacteria in yogurt improve digestion. Natural yoghurt keeps for a long time in the refrigerator and provides plenty of calcium and protein. Those who pay attention to calories can use natural yoghurt made from skimmed milk. 3. Ground flaxseed The seeds keep for a long time and provide valuable omega-3 fatty acids. They are also perfect for losing weight: A small amount of flaxseed in muesli or salad is enough, as they swell in the stomach and keep you full for a long time. Daily consumption should also lower blood pressure and compensate for hormone fluctuations. 4. Oatmeal Oatmeal is inexpensive and helps you lose weight. Due to its many nutrients and vitamins, oats are one of the healthiest types of grain and reduce food cravings. The grain has a lot of fiber, which binds bile acids, and thus has a positive effect on blood lipids and cholesterol levels. 5. Legumes Beans, lentils and other legumes can be stored for a very long time and are therefore perfect for storage. Legumes are great sources of protein and contain more protein than any other plant-based food. Therefore, they are especially recommended for vegetarians. 6. Ginger tuber The ginger tuber is a real all-rounder, which even in small quantities stimulates the metabolism and works against inflammation. In addition, ginger naturally helps against nausea. 7. Nuts The high proportion of magnesium and unsaturated fatty acids has a positive effect on heart health. The antioxidants it contains reduce the risk of developing cancer. We recommend around 20 grams of nuts per day.