5 servings of fruit, 8 hours of sleep: does it really work?

Updated: 10/07/2022 – 09:56

life by numbers
5 servings of fruit, 8 hours of sleep: does it really work?


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8 glasses of water a day. Is this recommendation still valid?

There are many guidelines that we should follow in order to age healthily. But which of them are still relevant today? We’ve checked the most common health rules here.

There are many health parameters that we can use as a guide to stay fit and healthy for as long as possible. But how meaningful are values ​​such as 5 servings of fruit a day, 10,000 steps a day, and 8 hours of sleep a night. This reveals the check.


10,000 steps and 5 servings of fruit a day: what for?


Brush your teeth every day


Brushes should be used in the morning and in the evening – we learned this as children. Even today, everyone agrees that cleaning is important. Because it helps to eliminate bacterial deposits and thus protects the teeth. There is no general answer to the question of how long it takes to scrub as every tooth is different. However, the most important thing is cleaning accuracy. Therefore, the cleaning time should be at least three minutes at least once a day.


Tip: Problems with the correct technique? Research shows that cleaning with an electric toothbrush can be more effective.

8 glasses of water a day


Our body is approximately 70 percent water. So it doesn’t work properly without fluid, we feel exhausted. But how much water do I need? Opinions differ on this subject. The German Nutrition Society recommends that we drink 1.5 to 2 liters a day. However, many experts agree that consumption also depends on age and weight. Therefore, today the rule of thumb for adults is approximately 30 milliliters of fluid per kilogram from food and drink.


Tip: with high temperatures and exercise, there should be a little more.


5 servings of fruit and vegetables a day


According to the recommendation of the German Nutrition Society, you should consume three portions of vegetables (approx. 400 g) and two portions of fruit (approx. 250 g) daily to provide the body with a sufficient amount of vital substances. New research even shows that the more plant-based foods, the better for your health.


Tip: You can supplement the menu with juice concentrates rich in vital substances.


8 hours of sleep per night


The best medicine: sleep strengthens our immune system. On the other hand, a short sleep is considered dangerous: even a three-hour deficit clearly impairs the function of so-called T cells, our bacterial and viral police. More important than the duration, however, is how calm your sleep is. So: How often do we go through the so-called sleep phases: Four to six cycles per night are optimal. Put simply, a cycle consists of approximately 30 minutes of falling asleep and light sleep, 30 minutes of deep sleep and 30 minutes of sleep (REM sleep) – a 90-minute break.


Tip: Adjustable sleep and wake-up times that you adhere to on a daily basis are also very beneficial.


Walk 10,000 steps


Lack of exercise is a great evil of our times and the cause of many civilization diseases. Those who are more active are doing something good for their health: because regular walks have a positive effect on cardiovascular health, among other things. How many steps should it be? New research shows that 7,500 steps are enough to reduce the risk of death. So we don’t necessarily have to reach 10,000 steps.


Incidentally, this number was introduced into circulation by the Japanese pedometer manufacturer in the 1960s and is now used only as a guide. Tip: The WHO recommends at least 150 minutes of moderate exercise per week, eg, B. brisk walking, cycling, or swimming. An alternative is 75 minutes of intense exercise such as jogging, strength training or team sports. However, if you want to improve your health, medical experts say you should double that workload.


2,000 calories a day


Feast or starve: can I or not? Many women have struggled with counting calories for decades. However, the recommended daily dose of 2,000 calories has long been outdated – because every body and metabolism is different. The fact is, in order to maintain weight, you must eat exactly what you burn. This varies from person to person. Experts believe that it is more effective to observe the scale.


Tip: Unfortunately, there is no patent solution. If you want to lose weight healthily, consult a dietitian. Lots of fruits and vegetables, avoiding sugar and processed foods, and adequate physical activity will help.


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Source: Mrs. Aktuell



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